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Thursday, December 7, 2017



I love baked fish, although my husband prefers fried.  I especially love Swai fish (not sure how healthy it is, but I love it!) and I love it cold out of the refrigerator the next day, too with a little mayonnaise.  Yes, I am weird that way.  I will give a recipe for fried fish using this butter as well.  Fried fish is browner in color.

1 lb white fish fillets of choice (0.45 kg)
1 tbsp Garlic Parsley Butter, (15 mL)
  per fish fillet
Seasoning salt, to taste
11/tsp Parmesan cheese, per fish fillet (7 mL)
  (the kind in a bottle)
Garlic Parsley Butter:
1/cup butter (125 mL)
1/cup fresh, chopped parsley (125 mL)
2 tbsp chopped onion (30 mL)
1 tbsp olive oil (15 mL)
2 tsp crushed garlic (10 mL)
11/tsp salt (7 mL)
1/tsp black pepper (2 mL)

Preheat oven to 350°F (180°C).

Rinse and pat fish dry with paper towels.  Sprinkle fish with seasoning salt very lightly on both sides.  Place fish on pieces of parchment paper large enough that they will be able to enclose the fish in a packet.  Place Garlic Parsley Butter on fish and spread evenly.  Sprinkle with Parmesan cheese. Fold all sides of parchment paper and crimp edges to close.  Place on sheet pan.  Repeat with remaining fish.  Bake 15 minutes.  Serve with extra Parmesan cheese, if desired.  Open fish packet and sprinkle fish with paprika for color.

Garlic Parsley Butter:  In food processor, process butter, parsley, onion, olive oil, garlic, salt and black pepper until smooth.

Helpful Hints:  The Garlic Parsley Butter will keep at least 2 weeks in the refrigerator.  Just make sure not to double dip, obviously.  It is also good with Rib-eye steak made in a frying pan.

Yield:  2 servings
1 serving
427.9 calories
45.2 g protein
27.3 g fat
0 g fiber
0.2 g net carbs

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Sunday, December 3, 2017


Thought I would highlight this recipe (My most famous low-carb bread recipe!) on my blog as some people have been asking for bread and don't seem to mind the gluten.  It is true that gluten is a problem, but not for everyone!  It may be fructan (click here) that is the problem instead for many people.

Here is a link on lowcarbfriends, where there is some discussion about this recipe. Oliveoyl (I don't know her real name, but she is very knowledgeable about bread making in general), Angie (Bikerang), Christina (mac24312) and others were having good success with this bread, more so than I ever envisaged for it. A friend (Charski) alerted me to the thread and I joined the forum and joined in on the discussion to help with some of the questions.

1 cup water (250 mL)
3 tbsp olive oil (45 mL)
1 large egg
1 cup vital wheat gluten (250 mL)
2/3 cup whole wheat pastry flour, (150 mL)
OR oat flour
1/2 cup wheat OR oat bran (125 mL)
1/4 cup whole wheat pastry four, (50 mL)
OR flax seeds, ground, OR
oat flour, OR soy flour
4 tsp bread machine yeast (20 mL)
1 tbsp SPLENDA® Granular, OR erythritol (15 mL)
1 tbsp granulated sugar (yeast consumes it all) (15 mL)
1 tsp salt (5 mL)
1 tsp vanilla extract (5 mL)
1 tsp baking powder (5 mL)

In cereal bowl, heat water in microwave oven 1 minute. In bread pan, place water, olive oil, egg, vital wheat gluten, whole wheat pastry flour (or oat flour), wheat or oat bran, ground flax seeds (or whole wheat pastry flour, oat flour or soy flour), yeast, SPLENDA® Granular, OR erythritol, sugar, salt, vanilla extract and baking powder. Program bread machine to Bread Rapid setting and color to medium. Remove 30 minutes before baking time is over or when brown in color.

Variations: Loaf Pan Breads (Two): Use 1 cup (250 mL) water, 2 eggs, 1-1/4 cups (300 mL) 80% vital wheat gluten and 2 tsp (10 mL) baking powder. Follow recipe above with these changes. Program bread machine to pizza cycle. Divide dough in two equal portions. Place each portion in greased 9 x 5 x 3-inch (2 L) loaf pan and place pans on bottom shelf in preheated 225°F (107°C) oven which is off. Allow to rise 40 minutes. Set oven to 350°F (180°C), leaving loaves inside. Bake 30 minutes. Place loaves on cake rack to cool. Place in paper bag and leave at room temperature for crusty loaves. Refrigerate for longer storage or freeze. Yield: 2 Loaves, 22 slices each, 1 slice per serving. (2.0 g Carbs)

Hamburger Buns, Hot Dog Buns or Dinner Rolls: Same recipe as for Loaf Pan Breads above. Shape dough into 12 hamburger or 9 hot dog buns or 24 dinner rolls. Place on greased pizza pan. Spray buns with nonstick cooking spray. Proceed as above and bake 20 minutes. Yield: 12 Hamburger buns.
(7.4 g Carbs), 9 hot dog buns (9.9 g Carbs) or 24 Dinner Rolls. (3.7 g Carbs)

Nutritional Analysis for Bread Machine Loaf: 1 loaf

Yield: 18 slices
Whole wheat/flax/oat flour
73.8/80.7/69.6 calories
6.7/6.9/6.5 g protein
2.8/3.6/2.8g fat
4.9/4.5/5.0 g carbs

Helpful Hints: I have noticed that the bread machine loaf makes a crustier loaf and also if you want a much bigger bread machine loaf, use the loaf pan version ingredients. Wow, mine popped the top practically! The crust of the oven loaves is somewhat crusty immediately after baking, but becomes a softer, chewier crust. (I discovered this using the oat flour, oat bran and flax meal version). I would suggest skipping the pure oat flour version as using whole wheat pastry flour as well as regular whole wheat flour (only slightly more in carbs)is much more successful. You can use the bulk whole wheat pastry flour and a small amount of oat flour (i.e. instead of the ground flax seeds) - that should be fine. Slicing this bread: slice when completely cool with a long, sharp bread knife. Note:  Using oat flour at all produces a smaller loaf and especially affects the loaf pan breads.

P.S. After reading about people's experiences with this bread, I've decided to reduce the amount of water in the loaf pan version by 3 tbsp (that makes it 1 cup same as for the main recipe). If this bread is made entirely by hand, reduce the water another 1 tbsp.

Saturday, December 2, 2017



Such a simple idea, but very tasty, especially with the cream cheese in it. Try it - I'm pretty sure you will also like it! My husband and I were satiated with half an omelet and a couple of sausage patties on the side.

2 eggs
2 tbsp almond milk, OR cream and (30 mL)
Pinch of salt
1 tsp olive oil (5 mL)
2 tbsp grated Cheddar cheese (30 mL)
2 tbsp grated Mozzarella cheese, OR (30 mL)
  1 slice Muenster cheese (from Deli)
1 oz cream cheese (30 g)

 In cereal bowl, beat eggs, almond milk and salt with fork.

In frying pan in olive oil and over medium heat, pour egg mixture.  As it begins to set, sprinkle with Cheddar cheese, Mozzarella cheese, OR Muenster cheese (broken up) and cream cheese (broken up into little pieces).  Continue to cook over medium low heat until the omelet has almost completely set.  Fold over, cook a little longer with lid on pan and serve.  I like to serve alongside homemade sausage patties.

Yield:  1 to 2 servings
1 serving
391.3/195.6 calories
22.2/11.1 g protein
32.1/16.05 g fat
0.1/0.05 g fiber
2.7/1.4 g net carbs 

Wednesday, November 29, 2017



A classic - it is fun to serve one’s own version.  This one is much lower in sodium than the commercial dressing.  Commercial dressings tend to be so high in sodium.

1 cup mayonnaise (250 mL)
2 tbsp tomato paste (25 mL)
2 tbsp minced green pepper, OR chopped pickles (25 mL)
1 tsp grated onion (5 mL)
1 tsp dried parsley (5 mL)
1/tsp hot chili powder (0.5 mL)

In medium bowl, combine mayonnaise, tomato paste, green pepper, onion, parsley and hot chili powder.

Russian Dressing:  Use 1 cup (250 mL) mayonnaise, 3 tbsp (45 mL) tomato paste, 1 tsp (5 mL) chopped chives or minced onion and 1/tsp (1 mL) hot chili powder.  Yield: 1 cup (250 mL) dressing.  (0.5 g Carbs)

Yield:  1 1/3 cups: 1 tbsp per serving:  87.4 calories; 0.2 g protein; 8.4 g fat; 0.4 g carbs

Saturday, November 25, 2017



You have one month! You may be able to lose closer to 10 lbs.  It depends on your body.  I deal with a slow metabolism, the after-effects of Hashimoto's Thyroiditis.  I am in remission.  Hashimoto's is the result of a mycoplasma infection in about 70% of cases.  Anyway, this is not about me.  Some of you have been low-carbing, like me, for a long time, or you are new to this way of eating.  Either way, this method will help most of you, too, I am certain.  It is a way that you can eat more carbohydrates in one day than you normally would on a strict keto diet, which, frankly is not an easy diet to stick with very long-term (that's why my husband and I prefer moderate low-carbing, which in the end is what Atkins is all about - only 2 weeks are meant to be 20 grams of carbs a day), plus the health benefits of such an extreme diet are not as good as doing what I will teach in this article.  It may be that you have heard about this method before and that it is nothing new to you.  Nevertheless, become enthusiastic about this approach again as it simply works!

I have tried moderate low-carbing with 2 to 3 meals a day and I have tried doing 20 grams of carbohydrates for months at a stretch with NO results.  I am menopausal and I have a slow metabolism as I mentioned before.  So, even although I keep a fairly good, steady weight for years at a stretch (usually 5 lbs more than I would like), I can never manage to lose more than a couple of pounds or so and it is very difficult for me as my body fights me!  I maintain with ease because of my low-carb lifestyle.  I am not a huge eater, but I'm not a small eater either.  I don't count carbs or calories.  I know how to eat low-carb.

However, here is what works for me when I need to lose weight and it will work doubly well for you if you don't have my particular challenges when it come to weight loss.  The only kind of person this may not work well for is the kind of person who has a binge-type personality when it comes to food.

This new way of eating is called Intermittent Fasting!  Before you run away in horror, understand that you get to eat every single day (and most likely anything you would like to eat!) and that you rarely feel any hunger or any hunger that you cannot simply ignore.  Also, you don't have to do keto.  I think moderate low-carbing is preferable and eating good carbs is preferable to eating junk food. Sugar is completely outlawed!  You can eat any and all vegetables, but if they are carby, eat them in small to moderate amounts.  For instance, I have never met a carrot or pea that made me fat!  Now if you absolutely know that carby vegetables made you fat....don't eat them while dieting using Intermittent Fasting or eat them some other time when the time for losing weight is not only one month!  You can make desserts using my low-carb bake mixes (gluten-free, if you wish or any of my other bake mixes), however, keeping desserts simple like sweetening Greek yogurt and adding some frozen blueberries or thawed frozen, unsweetened strawberries is preferable most of the time. It all depends on your particular body and you will know your own body and how it reacts to various foods and if you are incredibly carb-sensitive or not.  How low-carb you go is going to depend on those factors.  

Intermittent Fasting can simply be viewed as skipping breakfast or supper....whichever works best for you! The Intermittent Fasting that works best for me is to eat around midday (sometimes 11 am) and then again around 4 pm and not again until midday the next day.  That means my window of eating is only 4 to 5 hours (you can make it 7) and for 19 to 20 hours of the 24-hr day, my system gets a rest. 8 Hours of the 20 hours are spent sleeping - so only 12 hours may present a challenge in the beginning until you get used to it and your natural hunger only kicks in later when you are supposed to eat again.  Keep busy when you are not allowed to eat and stay out of the kitchen, if possible.  This means that there is a natural caloric restriction and as a result one loses weight.  By the way caloric restriction has been proven to boost/strengthen the immune system and prolong life. I typically only lose 1 lb a week, but you may be more fortunate and lose more than that!  Chances are if you have more weight to lose, you will lose much more than I husband can lose what looks like 1/2 a pound a day of scale weight doing this - not every day, but often.  If he eats 3 meals a day, he can often put on weight as he has a big appetite. If he does keto (20 g of carbs a day), he can eat 3 meals a day and lose weight, but he can't seem to stick to it long term when we go places other than stay at home.  If he eats 2 meals a day, he stays steady, but if he eats 2 meals a day and incorporates Intermittent Fasting, he loses weight fast and even faster if he does low-carbing (however, it is not necessary for him to do strict keto).  Remember, too, if you have been doing keto strictly and then have a carby snack before bedtime, it can result in low-blood sugar in the middle of the night and sleeplessness, until one eats something to raise the blood sugar again.  That is because the body is so used to relying on a different system (fat, ketosis) for energy besides glucose.  Then you give it glucose and all of a sudden too much insulin is released into the body and results in a slump hours later of low blood sugar.  I think I have read that people that eat nothing during the day (keto on fresh air!) and a huge, carby meal at night could wind up with diabetes years later.  In fact, a friend of my husband said that he watched several of his male colleagues at work eat that way for years and they all ended up with diabetes!

Here is a wonderful article by Dr. Michael Eades that will get you excited!  He and his wife tried Intermittent Fasting, but in my opinion they made it more complicated than it need be and they soon gave up!  Rather think of it as each day deciding to give up breakfast or supper (sometimes you can switch things up if you are going somewhere and it is not convenient to stick with your regular routine). Also, if you like, you can start with a longer period for eating in the beginning until you can ease yourself into it. It gets easier!! Check out his article. There is so much more on the internet about Intermittent Fasting.  You can have fun reading up on it, however, my method is so easy for me, that I think you will find it easy, too.  I detest feeling hunger and doing it this way, I rarely have to deal with any hunger at all, and that is the truth!  I think I am going to experiment in the New Year with incorporating Intermittent Fasting as a way of life, but with a longer period for eating (8 hours) for maintenance.  I don't want to become too skinny at my age as it is no longer as attractive as it is in a young person.  Simply put, though, this way of eating is a healthy way to eat for life!

My biggest tips for Intermittent Fasting:  You can have tea or coffee - as much as you like (preferably decaf coffee and tea, but you can have some caffeine during the day) - with cream (preferably without) and sweetener during the fasting period.  At night, I take my pysillium husks in water for regularity and follow with a cup of herbal tea with sweetener and no cream.  Now I feel full and satisfied until bed time. If I am absolutely starving, I will have a teaspoon of peanut butter with my tea, but I rarely need that. Try it and you will see IFing is so very easy.  You don't have to count carbs or calories and when you are not eating, you'll be amazed at how productive you can be! Also, another tip is that if you exercise during your fasting period - moderate exercise such as walking and swimming, you will lose weight with ease, especially if you find that you are not losing after a while - this will jump start weight loss again.  All the best!  MERRY CHRISTMAS! and thanks for following Low-Carbing Among Friends Facebook Page.  We appreciate each and every one of you!

If you don't want to read Dr. Eades' article.  This is a good take-away from it.  Animals tested showed: 
Like caloric restriction, intermittent fasting reduces oxidative stress, makes the animals more resistant to acute stress in general, reduces blood pressure, reduces blood sugar, improves insulin sensitivity, reduces the incidence of cancer, diabetes, and heart disease, and improves cognitive ability. But IF does even more. Animals that are intermittently fasted greatly increase the amount of brain-derived neurotrophic factor (BDNF) relative to CR animals. CR animals don’t produce much more BDNF than do ad libitum fed animals.
BDNF, as its name implies, is a substance that increases the growth of new nerve cells in the brain, but it does much more than that. BDNF is neuroprotective against stress and toxic insults to the brain and is somehow–no one yet knows how, exactly–involved in the insulin sensitivity/glucose regulating mechanism. Infusing BDNF into animals increases their insulin sensitivity and makes them lose weight. Humans with greater levels of BDNF have lower levels of depression. BDNF given to depressed humans reduces their depression. And Increased levels of BDNF improves cognitive ability. In short, you want as much BDNF as you can get., and with IF you can get a lot.

Sunday, November 19, 2017


Before going into the oven


Good enough for company too!  This looks a bit like a work of art.  All those lovely Mexican flavors!  This was particularly tasty served with The Works Romaine Lettuce Salad and Creamy Ranch Dressing.   I will share the salad soon enough.  To make this easier, you can use commercial low-carb tortillas or you can simply leave out the tortillas altogether!

2 lbs lean ground beef (0.9 kg)
1/2  cup chopped onion, optional (125 mL)
4 garlic cloves, crushed
4 tsp dried parsley (20 mL)
2 tsp dried basil (10 mL)
1 tsp ground cumin (5 mL)
1 tsp salt (5 mL)
1 tsp hot chili powder, OR less (5 mL)
1/4  tsp black pepper (1 mL)
1 cup water (250 mL)
1/2  cup mild or medium salsa (125 mL)
1/4  cup tomato paste (50 mL)
7 Miracle Dough Tortillas, OR commercial low-carb tortillas
2 cups ricotta cheese (500 mL)
1 cup grated Monterey Jack, OR Mozzarella cheese (250 mL)
1 egg, fork beaten
1 cup Cheddar cheese (250 mL)

In large skillet, cook ground beef, onion and garlic, adding parsley, basil, cumin, salt, chili powder and black pepper.  When beef is browned, pour off fat.  Stir in water, mild or medium salsa and tomato paste.  Bring to boil; reduce heat and simmer 10 minutes.

Prepare the Miracle Dough Tortillas, OR use commercial low-carb tortillas.  Bake them 7 to 10 minutes.  They must not be too doughy.

Layer 31/2 Tortillas on bottom of 9 x 13-inch (3 L) glass dish. Cut to size and use extra pieces to cover bottom of glass dish. Spread savory beef over top.  Cover with remaining 31/2 Tortillas.  In medium bowl, combine ricotta cheese, Monterey Jack cheese, OR Mozzarella cheese and egg.  Spread over top of Tortillas.  Garnish with remaining Cheddar cheese, in diagonal rows, leaving spaces in between.  Bake in 350°F (180°C) oven 30 minutes.  If desired, for company fare, after baking, garnish diagonal spaces alternately with chopped tomato, chopped lettuce or chopped green onions and black olives. 

Yield:  10 servings
1 serving
539.8 calories
38.2 g protein
37.9 g fat
0.7 g fiber
9.4 g net carbs

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Saturday, November 18, 2017

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Thursday, November 16, 2017



These moist, soft cookies were a delight, especially with the added frosting which was like the cherry on top for these lovely cookies.  Our friends wrote me to say how much they enjoyed the cookies I sent them home with. If you are looking for yummy cookies for the season, you may like these substantial, soft and moist cookies. Gelatin is not required for this recipe.  One can often leave the gelatin out, to be honest, and cookies typically don't need gelatin.  It is there to bind the different components of the bake mix to prevent crumbly outcomes, however, most times it is not even necessary.

21/cups Gluten-Free Bake Mix 2 (560 mL)
21/tsp baking powder (12 mL)
11/tsp cinnamon (7 mL)
1/tsp baking soda (2 mL)
1/tsp salt (1 mL)
1 egg
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/cup olive oil (75 mL)
1/cup erythritol, OR 6 coffee sweetener packets (60 mL)
1 tsp vanilla extract (5 mL)
Caramel Frosting (Easy Blender recipe):
1/cup boiling water (60 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/cup unsalted butter (60 mL)
1 cup whole milk powder (250 mL)
1/cup powdered erythritol, OR (60 mL)
  6 coffee sweetener packets
1/tsp molasses (2 mL)
1/tsp vanilla extract (1 mL)

Preheat the oven to 375°F (190°C).  In large bowl, combine Gluten-Free Bake Mix 2, page___, baking powder, cinnamon, baking soda and salt.
In food processor or in bowl with mixer, process egg, liquid sweetener, olive oil, erythritol, OR coffee sweetener and vanilla extract.  Add dry ingredients; process.  Form 2 tablespoonfuls (30 mL) of cookie dough and place on greased cookie sheet.  Bake 15 minutes or until set.
Caramel Topping:  In food processor or blender, combine boiling water, liquid sweetener, butter, whole milk powder, erythritol, OR coffee sweetener, molasses and vanilla extract.  Blend until very smooth. 

Using a pastry bag fitted with a large tip swirl the topping onto each cookie once the cookies have cooled completely.

Yield:  20 large cookies
1 cookie
146 calories
4.1 g protein
11.8 g fat
0 g fiber
5.4 g net carbs

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This richly-spiced cake is so moist and fudgy that it is a cross between cake and pie, but even better!
  I enjoyed it very much.  You only need a small piece to feel happy and in the mood of the season.  I enjoyed it with herbal tea.  So even although I have calculated the nutritional analysis based on 12 servings, I believe I got more like 16 servings.

4 eggs
1 cup canned pumpkin (250 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup (175 mL)
1/cup erythritol, OR xylitol (60 mL)
  (powdered erythritol would be best)
1/cup olive oil (60 mL)
1/cup butter, melted (60 mL)
1/cup whipping cream (60 mL)
1 tsp unflavored gelatin (5 mL)
11/cups Gluten-Free Bake Mix 2 (375 mL)
2 tsp cinnamon (10 mL)
1/tsp ground cloves (2 mL)
1/tsp all-spice (2 mL)
1/tsp nutmeg (2 mL)
1/tsp baking powder (2 mL)
1/tsp baking soda (1 mL)
Cream Cheese Frosting:
6 oz cream cheese (180 g)
Liquid sweetener to equal 1 cup sugar (250 mL)
1/cup unsalted butter, softened (60 mL)
1 tbsp whipping cream (15 mL)
2 tsp vanilla extract (10 mL)

Preheat the oven to 350°F (180°C) and grease a 9-inch (23 cm) nonstick cake pan well.  I used a heart-shaped cake pan.

In food processor or in bowl with mixer, process eggs, pumpkin, liquid sweetener, erythritol, OR xylitol, olive oil, butter, whipping cream and gelatin.

In medium bowl, combine Gluten-Free Bake Mix 2, cinnamon, cloves, all-spice, nutmeg, baking powder and baking soda; mix well.  Add dry ingredients to wet ingredients; process.  Pour into prepared pan and smooth the surface.  Bake 35 to 40 minutes, or until cake tester comes out clean.  Allow cake to cool completely in pan, however, use a knife to run around the edges of the cake between the cake and the pan.  When cool try to pry the cake away from the edges with a knife and try to get a flat spatula, flexible under the cake a bit in an effort to loosen the cake sufficiently before inverting the pan (you can use your hand to steady this process, although I didn’t and my cake released perfectly).* Frost cake with Cream Cheese Frosting.

Cream Cheese Frosting:  In food processor, process cream cheese, liquid sweetener, unsalted butter, whipping cream and vanilla extract until smooth. 

Helpful Hint:  Although xylitol is safe for human consumption, it is deadly for dogs as it causes severe and prolonged hypoglycemia.  If you would like your cake to be less moist and more cake-like, then you would need to leave out the butter and whipping cream, however, I think you will love this recipe as written, just as I did.  To feel more certain that your cake will completely release out of the cake pan, line with parchment paper first.  Keep the edges high and you will simply lift the cake right out of the pan once cooled.

Yield:  12 servings
1 serving
258.5 calories
6.3 g protein
23.3 g fat
0.5 g fiber
5.4 g net carbs 

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😍Pantry list and common supplies needed:
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Tuesday, November 14, 2017



A tasty broccoli dish using a creamy sauce of Ricotta cheese instead of cream cheese.  The sauce is flavored with Dijon mustard, mayonnaise and generous amounts of grated Swiss cheese.  This is an attractive-looking side dish that could happily grace any holiday table. 

7 cups broccoli florets, cut small (1.75 mL)
Ricotta Swiss Cheese Sauce:
1 cup ricotta cheese (250 mL)
1/cup mayonnaise (60 mL)
1/cup whipping cream (60 mL)
2 tsp Dijon mustard (10 mL)
1/tsp salt (1 mL)
11/cups grated Swiss cheese (375 mL)
2 tbsp Parmesan cheese for the top (30 mL)

Preheat the oven to 400°F (200°C)

In boiling water, cook broccoli florets exactly 2 minutes.  Drain in a colander.

In 1-qt (1 L) casserole dish, place cooked, drained broccoli.  Spread evenly.  Drop cheese sauce over the broccoli in huge dollops and spread evenly.  Sprinkle with Parmesan cheese.  Bake 35 to 40 minutes, or until the casserole is browning nicely on top. 

Ricotta Swiss Cheese Sauce:  In medium bowl, combine ricotta cheese, mayonnaise, whipping cream, Dijon mustard and salt; mix well.  Stir in Swiss cheese.

Yield:  8 servings
1 serving
226.6 calories
13 g protein
17 g fat
2.0 g fiber
5 g net carbs

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Sunday, November 12, 2017



These bars did not last very long in our house! Great as a Thanksgiving treat or anytime!  The Condensed milk Caramel Topping is an easy blender recipe, so don’t let the steps for the recipe bother you.  This is a quick and easy recipe once you have the ingredients on hand. 

1 cup Gluten-Free Bake Mix 2 (250 mL)
  OR 14 tbsp almond flour (210 mL)
 and 2 tbsp coconut flour (30 mL)
1 tsp cornstarch, optional (See Helpful Hints below) (5 mL)
1/tsp ground ginger, optional (1 mL)
6 tbsp butter, melted (90 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
4 oz regular cream cheese (125 g)
1/cup canned pumpkin (60 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
2 tbsp unsalted butter (30 mL)
1 egg
1 tsp vanilla extract (5 mL)
Caramel Topping:
1/cup boiling water (60 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/cup unsalted butter (60 mL)
1 cup whole milk powder, OR coconut milk powder (250 mL)
1/cup powdered erythritol, OR (60 mL)
  6 coffee sweetener packets
1/tsp molasses (2 mL)
1/tsp vanilla extract (1 mL)

Preheat the oven to 350°F (180°C).  Grease an 8-inch (20 cm) baking pan. 

Crust:  In medium bowl, combine Gluten-Free Bake Mix 2 (OR alternative), cornstarch and ginger (if using the latter two ingredients).  In small bowl, combine melted butter and liquid sweetener.  Add to dry ingredients; mix well.  Press crust ingredients into bottom of prepared pan.  Bake 10 minutes.

Filling:  In food processor or in bowl with mixer, process cream cheese, pumpkin, liquid sweetener, butter, egg and vanilla extract until smooth.  Pour over baked crust.  Bake 14 to 16 minutes or until the center is set.

Caramel Topping:  In food processor or blender, combine boiling water, liquid sweetener, butter, whole milk powder, erythritol, OR coffee sweetener, molasses and vanilla extract.  Blend until very smooth. 

Pour Caramel Topping over cooled cheesecake layer and smooth it out evenly.  Refrigerate.

Helpful Hints: 1 tsp cornstarch has 2 grams of carbohydrate.  Over 25 servings, that equals 0.04 g carbs; basically negligible.  I have not made the caramel topping with coconut milk powder.  I imagine it would work and definitely going half and half with whole milk powder should work.  This will cut down on carbs a bit.

Yield:  25 servings
1 serving
114.7 calories
2.9 g protein
10 g fat
0 g fiber
3.5 g net carbs

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