Gooey Ham and Cheese

My mother used to make this spread, and used it to fill finger rolls--little rolls like half-size hot dog buns, with some kind of seeds sprinkled on top. She called them Gooey Buns, and made them for teas, luncheons, showers, and by the dozens for church youth group activities. I have adapted them for the low carb life style.

1 can Spam, grated
1 lb. sharp cheddar cheese, grated
1/2 cup or more salad olives with pimentos, grated
1 tsp. garlic powder
1/2 tsp. dry mustard
ground pepper to taste
1 stick butter
1 pkg. pork rinds, plain or flavored (I like the barbecue flavor)

Melt the butter and add the seasonings.
Grate the cheese, Spam, and olives, or use your food processor. The result should be rough, not a smooth paste, so don't overprocess.
Combine with the seasoned butter and mix well.
Cover a plate with a layer of pork rinds and then a layer of the mixture.
Broil until the cheese is melted and bubbly.
Serve hot.

Another way to use this mixture is in an omelet--yum!

If your kids are not low carbing, fill some hot dog buns with the mixture and bake in a hot oven until the cheese is melted and bubbly.

Toasted Pecan Chocolate Swirl Cheesecake

6 oz (1 1/2 cups) pecan halves, chopped
2 Tbsp butter, softened
1 envelope unflavoured gelatin
1 cup cold water, divided
2 pkgs (8 oz each) cream cheese, softened
1 tsp vanilla extract
2 oz unsweetened chocolate, melted and cooled
Fresh berries and pecans, optional
12 pkts Splends

Preheat oven to 400.
Butter 9" springform pan.
In medium bowl combine pecans, 6 packets AS and butter.
With hands, press pecan mixture into bottom and 1" up sides of pan.
Bake until golden, 10 minutes.
Let cool completely.
In small saucepan, sprinkle gelatin over 1/4 cup cold water; let stand 1 minute.
Stir over low heat until gelatin is dissolved.
With mixture on high speed beat cream cheese and remaining AS until smooth.
Reduce speed to low; gradually beat in gelatin mixture and remaining cold water until smooth. Reserve 1 cup cream cheese mixture.
Pour remaining cream cheese mixture into crust.
Place reserved cream cheese mixture back in mixing bowl.
With mixer on low, gradually beat chocolate into cheese mixture.
Dollop chocolate mixture on top of cheesecake; swirl with knife.
Chill 3 hours.
Garnish with berries and pecans, if desired.
Makes 8 servings; 8 g. carbs per serving.

DESIGNER PROTEIN BARS

7 scoops Designer Protein (available from GNC), Chocolate flavor (2 1/3 cups) 122.5 P, 10.5 C
1/2 cup melted butter
4 oz cream cheese, 8P, 4C
1/2 cup walnuts, 10P, 5C

**My note: these are not very sweet, so add some Splenda or other sweetener to taste if you want them sweet.

Melt butter and cream cheese.
Mix in Designer Protein. This will be pretty stiff.
Stir in the walnuts.
Press in bread pan, refrigerate, cut into 8 servings, wrap individually and store in refrig.
(**helps to spray hands with Pam and I also spray the pan) I
have made some changes that you may or may not want to try: I use a 7 cup Rubbermaid 'save N serve' container, spray with pam, chill, cut into bars about 1 1/4" wide by 2 1/2 to 3" long and approx. 1/2" thick.
I get more than 8 and have not figured the carb count for each bar. They are plenty big and very filling. I also sometimes use 2 oz of sunflower seeds (6 carbs) instead of the walnuts.
I spray my container and hands with Pam to prevent possible sticking.
I chill, cut the bars, place on a tray and quick freeze, then return them to the original container and store in the freezer.
The bars thaw very fast when I'm ready to eat and actually are good partly frozen too.
I have experimented with plain Designer Protein Powder and added Maple and walnuts and they were very good. Carb count for the original recipe of 8 bars: total Protein 140.5, Protein per bar 17.5, Total carbs 19.5, carbs per bar 2.43. From Dottie.
P= protein; C=carb.

Desserts

Desserts are special treats for special occasions. They help us stay on track when we need a lift, but they are not the centerpiece of our way of eating.Most of these desserts contain some form of artificial sweetener. If you are sensitive to AS, please take this into consideration. AS has also been blamed by some people for causing stalls in weight loss.

Sugar Twin and Splenda are both heat-stable, as is Stevia; Equal is not. Those of you who live in Canada may find Sugar Twin made with cyclamates, in either white or brown sugar substitute; this product is not available currently in the United States.

If you choose to substitute a different AS for the one named in a recipe, your results may vary. You may need to adjust the proportions to achieve the desired sweetness. You may find that combining two different forms of AS will give a better flavor than simply increasing the amount used.

Cucumber Sour Cream Salad

3 cucumbers, thinly sliced
2 tablespoons chopped fresh chives
1 cup sour cream
9 slices bacon, cooked crisp and crumbled
pepper to taste

Place the cucumbers in a bowl.
Mix chives, sour cream, and pepper together and pour over cucumber slices.
DO NOT SALT!
Refrigerate several hours.
Just before serving, add salt to taste.
Pile cucumber mixture on torn lettuce leaves and sprinkle with crumbled bacon.
Serves 6 @ approximately 2.6 grams of carbohydrate per serving.

Mixed Greens with Warm Bacon Dressing

My great-grandmother loved wilted lettuce with hot bacon grease poured over it. She said it was so good, she "could eat it with both hands." I think of her when I think of this recipe:

1 1/2 ounce sliced slab bacon, cut into 1 inch pieces
1 leek (white part only) halved lengthwise, washed will and thinly sliced crosswise
3 Tablespoons olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste
5 cups torn assorted lettuce leaves (such as Boston, romaine, and red leaf, washed and spun dry)
1 medium yellow pepper sliced
1 medium red pepper sliced

Saute the bacon in a heavy skillet over medium-high heat, stirring for about 2 to 3 minutes, until golden brown.
Add the leeks to the skillet and saute, stirring, for about 4 minutes.
Turn the heat to medium low, add the oil, vinegar, salt and pepper and cook for 1 minute.
Place the lettuce in a large bowl with sliced pepper. Pour the bacon dressing over them and toss gently.
Serve immediately.
Serves 2 total carbs 12.2 grams. Carbs per serving 6.1 grams

Home-made Vinaigrette Dressing

1/2 cup olive oil
1/2 cup vinegar
1 tablespoon of prepared mustard
1-2 tsp salt, sprinkle of black pepper
1 clove minced garlic (if I have time--if not, garlic powder, or use garlic vinegar)
1/4-1/2 tsp of dried tarragon (or other spice if you like)

Shake it vigorously in a small container and taste it--add anything you think it needs (you may want to experiment a little.)
When you get it the way you like it, re-shake and pour it over your salad.
Add bleu cheese crumbles if you really want decadence.
You can also add feta cheese, bacon, olives, avocado, egg slices, chicken cubes, or all of the above.
This dressing keeps in the fridge for a couple of week. The olive oil rises and solidifies in fridge, but is fine when it warms to room temp or when I nuke it a few seconds.
It takes 5 minutes to make, not counting the garlic mincing--though sometimes I cheat and use a garlic press. This also makes an excellent marinade for meats and portobello mushrooms. Patricia Yeargin

Ketchup--Low Carb

You will discover that most commercial ketchups are far too high in sugar and carbs for our way of eating, so you may want to make your own. Here's an easy one to start with.

3 cups canned tomatoes (pureed in blender)
2 tsp onion powder
1/2 tsp allspice
1/2 tsp cinnamon
1/2 cup white vinegar
2 pkg Splenda

Put everything in a sauce pan and simmer slowly 1 1/2 hours stirring often.
Take off heat and stir in 2 pkg sweetener. Cool and pour in a jar. Keeps 4 months in the fridge. Makes 24 oz at 0.83 carbs per Tbsp. I
f you plan to cook with this, use Splenda or another heat-stable sweetener. Aspartame (Equal) is *not* heat stable.

Tangy BBQ Sauce

For Texas barbecue, you need a spicy, slightly sweet sauce.

1 stick of butter
1/4 cup vinegar
1 cup tomato sauce
2 Tbsp. Worcestershire
1/2 Tbsp. salt
1 Tbsp. mustard
2 tsp. lemon juice
1 tsp. hickory liquid smoke
4 tsp. Sugar Twin or Splenda

Melt butter, add vinegar and then other ingredients.
Stir until well blended.
Bring to a boil, lower heat, and let simmer a few minutes.
Brush meat with sauce during last fiften minutes of cooking.
Adding it too soon may cause scorching.
I like a spicier sauce, so I add a couple of tablespoons of Pace Thick 'N Chunky picante sauce (salsa). NOTE: This will increase the carb count.
If you live in Canada, you may be able to purchase Sweet n Low brand brown sugar substitute. It gives you a nice variation on the basic sauce

BURPLESS CHILI

Authentic Texas chili is more of a stew, with meat, onions, and chili peppers. Try venison, jack rabbit, or other wild game instead of the beef. Tomatoes, beans, oatmeal for thickening--these are all variations, mostly brought to us by emigrants from northern states, I suspect :)



1 1/2 LB GROUND BEEF
1 1/2 LB GROUND PORK
2 tsp. GARLIC POWDER
3 tablespoon CHILI POWDER
1 tablespoon GROUND CUMIN
SALT TO TASTE
1/8 TSP CINNAMON
1/8 TSP NUTMEG
1/8 TSP CLOVES

Brown meat and onions.
Add remaining ingredients.
Simmer until thick.
Optional: 1 large can tomatoes; or 8 oz. tomato sauce; or 1 cup tomato juice.
Check the label. No sugar added.
Remember, tomatoes have carbs, more than you think.
Without the tomatoes, chili is a very low carb stew (the seasonings contain small amounts of carb). You may prefer to add some chopped jalapeno peppers, if you like a really hot chili.
If you are cooking this in a crock pot, add a little extra water so it doesn't dry out and scorch.
You want it to be thick, not soupy, when ready to serve, so don't add too much. If you are not from Texas, start with 1 tablespoon chili powder, and increase to your desired taste.
Top each serving with grated cheese.

HEALTHY CROCK POT CHILI

This recipe is not exactly Texas chili, but many people like it.



1 lb beef stew meat, trimmed
6 oz. tomato paste
1 cup chopped onions
2 medium bell peppers, diced
2 garlic cloves, minced
1 tbl. chili powder
1 teasp. ground cumin
1/2 teasp. dried oregano, crushed

Trim the beef of all visible fat.
Cut into 1/2 inch cubes.
Place meat in crock pot and stir in tomato paste to completely coat meat.
Add the remaining ingredients and stir to blend.
DO NOT add any additional liquid.
Cover and cook for 12 hours on LOW heat.
When done, you can skim the fat from surface and discard.
YIELD: 4 Servings. From Mmooky

Cream of Chicken Soup

1 3/4 cup chicken broth (I used chicken breast and added just a little onion powder and garlic salt while cooking. I used the chicken breast for chicken salad)
2 egg yolks
1 1/4 cup of heavy cream
1 teaspoon salt
1/4 teaspoon of pepper
dried parsley
In boiler mix egg yolks into broth. Cook over medium low heat (you don't want it too hot or your eggs will begin to "scramble") stirring often until mixture begins to thicken slightly and form a coating on a metal spoon. About 10 or 15 minutes.(would probably work better over a double boiler but my daughter has mine) Remove from heat and stir in cream, salt and pepper. Return back to stove and cook over low heat stirring occasionally until very hot (about 5 minutes) Pour into soup mugs and sprinkle with parsley. Makes 3 large servings or 4 small ones. A little over 2 carbs a mug

If you like chicken noodle soup, cook several pieces of chicken in your crockpot with your favorite seasonings. Skin and bone the chicken, and chop the meat into bite-sized pieces.

Then add noodles, made from the following recipe:

Egg Noodles

2 eggs at room temp, separated
1/4 tsp Krazy Mixed Up Salt
3 Tablespoons butter

Melt butter in a cookie sheet that has sides.
Beat whites with salt until very stiff.
Beat yolks with a fork and fold into the whites.
Spread egg mix on the cookie sheet and bake at 350 for 10 minutes, or until slightly browned.
When cool, slice in strips and use in soups.
otal grams 1.2 Grams per serving .6. From the original Dr. Atkins book.

Chicken Egg Drop Soup

1 can chicken broth
12 oz. fresh spinach
2 tablespoons olive oil
1 tsp. garlic
1 oz. onion, chopped
2 eggs
Parmesan cheese

Fry spinach in olive oil with garlic and onion.
Put into food processor until desired size.
Beat two eggs.
Add salt and pepper to taste, and gradually add Parmesan cheese until very thick.
Add as much as the eggs will absorb.
Bring the broth to a boil.
Add spinach mixture.
Gradually add egg mixture.
Stir all together and serve.
Romano cheese may be substituted for Parmesan.
Add small meat balls if desired.

CREAM OF BROCCOLI CHEESE SOUP

2 Cups (raw) Broccoli, cooked and chopped
2 T. Butter
1 Cup Mushrooms, chopped
3 T. green onion
1 T. soy flour
1 Cup Chicken Broth
4 T. Heavy Cream
2 oz. Cheese (Cheddar)
1/2 tsp. white pepper
salt to taste

Cook broccoli.
Chop and set aside.
Melt butter in a heavy pan; add mushrooms and onion.
Sauté until tender.
Add soy flour and stir.
Gradually add the chicken broth and heavy cream, stirring constantly.
Add cheese and and stir until smooth.
Add broccoli and heat thorough. From V. P. Smith

EASY BROCCOLI-CHEESE SOUP

3 c. chopped, cooked broccoli (frozen is fine)
4 oz. cream cheese
3/4 c. heavy (whipping) cream
3/4 c. water
2 packets instant chicken bouillon
1/4 tsp. ground black pepper
4 oz. shredded sharp Cheddar cheese

In a food processor, combine the broccoli, cream cheese, cream and 1/4 c. of the water.
Process until smooth.
Transfer to a medium saucepan.
Stir in the bouillon powder, pepper and the remaining 1/2 cup water.
Bring to a simmer over medium heat.
Add the Cheddar cheese and stir until melted.
Do not boil.
Serves four at a little over 4 carbs/ serving. From Nancy Pete

Ham and Cabbage Soup

4 Smoked Pork Hocks
Water
4 cloves of garlic, minced
2 teaspoons fresh ground black pepper
Several dashes of Tobasco sauce
Salt to taste
1 large yellow onion, chopped
1/2 to 1 cup of diced carrots
1/2 head of green cabbage, chopped into "spoon-sized" pieces.

Put all ingredients except cabbage into a 6 quart pot and cover with water.
Bring to a boil, cover, and then simmer for 2 hours.
Remove pork hocks, let cool, retrieve the meat from them, and then put the meat back into the soup.
Add the cabbage, bring back to a boil, cover, and simmer at least one more hour.

Cabbage Soup

2 cups cabbage
1 whole radish, chopped
3 stalks celery, chopped
1 pound keilbosa or smoked sausage
½ cup onion, chopped
1 can green beans
3-1/2 cups water
1 can cream of celery soup

Put water and onions in pot and bring to a boil.
Add cabbage and simmer for 15 minutes.
Add the rest of the ingredients except the soup.
Cook for another 15 minutes until cabbage is the consistency you want.
Add the soup and cook until you are ready to eat. I cooked it a while to get the flavor of the sausage.
The portions are unimportant. I just put in what I wanted but if you do use A LOT of stuff, you might want to add more water and soup. It is up to you and your taste. Be sure to count the carbs in the soup, and anything else you add. From Heidi Large.

Cream of Tomato Soup

3 cups fresh tomato juice (that means put a bunch of tomatoes in the blender and whirl them around. Pour through strainer if you want the seeds out)
1 tablespoon butter
1/2 cup chopped onion
1/4 teaspoon baking soda
1 cup cream
salt and pepper to taste

Melt butter in sauce pan.
Add onions and saute for a few minutes.
Add tomato juice.
Bring to boil, then lower heat to simmer.
Add the ¼ teaspoon baking soda and stir until the soup stops foaming. (The soda acts as an agent to neutralize the acid in the tomato juice so the soup won't curdle when you add the cream.)
Add the 1 cup cream and salt and pepper to taste.

Cranberry Treat

1 cup fresh cranberries (14g carb)
water to cover berries
1/4 teaspoon dried orange peel
1/2 teaspoon lemon extract
4 packets Splenda (4g carb)
1/2 teaspoon NotSugar (from Expert Foods)
1/2 cup walnuts chopped (6g carb, 6g fiber)

Put washed cranberries in a pan with enough water to cover; add the rest of the ingredients except the walnuts.
Bring to a boil and then lower heat to simmer until it is thick.
Remove from heat and stir in the walnuts.
Can be served warm or cold.
Total carbs with fiber removed is 18. 4 servings at 2.5 carbs per serving

Cranberry Sauce

1 1/2 cups fresh cranberries
1 1/2 cups water
1 package diet lemon or orange gelatin
8 packets of sugar substitute
2 tablespoons cranberry or orange liqueur
1 tablespoon Raspberry Atkins or Davinci's sugar free syrup
Pinch salt

Cook cranberries in water over low heat until they pop open.
Drain and press through sieve, and add boiling water until there are 1 1/2 cups liquid.
Dissolve gelatin, sugar substitute, liqueur, and syrup in hot liquid.
Chill until firm.
Add garnish for color, slice to serve.
Serves 8 Total carbs 67.2 grams. Per serving 8.4 grams

Cranberry Sauce

1 1/2 cups fresh cranberries
1 1/2 cups water
1 package diet lemon or orange gelatin
8 packets of sugar substitute
2 tablespoons cranberry or orange liqueur
1 tablespoon Raspberry Atkins or Davinci's sugar free syrup
Pinch salt

Cook cranberries in water over low heat until they pop open.
Drain and press through sieve, and add boiling water until there are 1 1/2 cups liquid.
Dissolve gelatin, sugar substitute, liqueur, and syrup in hot liquid.
Chill until firm.
Add garnish for color, slice to serve.
Serves 8 Total carbs 67.2 grams. Per serving 8.4 grams

MAGIC CRANBERRY MOLD

2 boxes sugar-free cranberry Jell-o
3/4 cup heavy cream
4 oz cream cheese (half a brick)
3/4 cup chopped walnuts
3/4 cup coarsely chopped cranberries (OPTIONAL)
Spray PAM
SPRAY A FESTIVE-LOOKING JELLO MOLD WITH PAM. MAKE THE FIRST BATCH OF JELLO, WITH ONE CUP OF BOILING WATER, AND THEN STIR IN THE CREAM CHEESE UNTIL DISSOLVED. WHIP THE CREAM TILL THICK, FOLD IT INTO THE BATCH THAT HAS THE CREAM CHEESE IN IT. STIR HALF THE NUTS AND CRANBERRIES INTO THE MIXTURE. POUR IT INTO THE MOLD AND PLACE IN FRIDGE. MIX UP THE SECOND BATCH OF THE JELLO, USING THE REGULAR PACKAGE DIRECTIONS. PLACE IN FRIDGE TO PARTIALLY SET. STIR IN THE REST OF THE NUTS AND CRANBERRIES. POUR OVER THE FIRST LAYER AND LET SET OVERNIGHT.

CRANBERRY SAUCE A LA MAGIC

1 PKG FRESH OR FROZEN CRANBERRIES
1 CUP BOILING WATER
1/2 TSP ORANGE EXTRACT
1/4 TSP STEVIA OR ARTIFICIAL SWEETENER TO TASTE (I prefer splenda)

COOK THE CRANBERRIES IN ABOUT 1/4 C OF WATER UNTIL POPPED. LIGHTLY MASH.
ADD STEVIA OR SWEETENER AND ORANGE EXTRACT. MAKE THE JELLO WITH 1 CUP OF BOILING WATER AND 3/4 CUP OF COLD WATER.
STIR INTO THE CRANBERRY PULP.
CHILL TO SET.
MAKES ONE PINT.
This recipe from Rani Merens, the Culinary Queen

Basic Protein Bread

3 eggs, separated, room temperature
2 tablespoons sour cream
2 tablespoons butter, melted
1/2 cup soya powder
1 tablespoon baking powder
1/3 cup splenda
2 dashes cinnamon

Preheat oven to 350 degrees.
Beat egg whites until stiff.
Using same beaters combine egg yolks with all other ingredients (in a different bowl).
I beat well; seems the bread comes out better the longer I beat this mixture.
Fold egg yolk mixture gently into egg white mixture. (It is okay not to completely blend it all - streaks of white can remain).
Put into a buttered bread pan and bake at 350 degrees for 50 minutes or until golden.
Store in the refrigerator.
Notes: I use a 5" x 2 1/2 x 2" bread pan.
This way the loaf comes out looking just like a loaf of bread.
And I only bake for 35 minutes. I have used a regular sized bread pan and cooked it for 50 minutes however at 50 minutes it is really dry.
And in a large bread pan - it comes out flat and thin.
Sometimes I add a couple teaspoons of vanilla protein powder or whatever I feel like adding extra. The recipe is very forgiving.
Guaranteed, by adding the splenda you will find that the bread is not only tolerable but you will look forward to the sandwiches you can make. (Dr Aitkin's bread with a twist) The recipe is originally taken from the DANDR 1997 issue. He does not however put in the splenda or the cinnamon. (you will get 16 slices to the bread).

French toast

1 whole egg
1/4 cup heavy cream
1/2 tsp vanilla
sprinkle of cinnamon
1 teasp of SPlenda
1 cup pork rinds, crushed finely

Combine all ingredients except pork rinds.
Beat well.
Add the pork rinds.
The rinds soaked up the mixture and I fried it up like a patty in some butter, flipped it and browned the other side.
Served with DaVinci Maple Syrup it was FANTASTIC!!
This does taste like french toast.
With a side of bacon and a couple eggs it was a very filling meal. 3 carbs

CREAM CHEESE BUTTER-NUT BARS

2 1/2 CUPS ALMOND FLOUR 42.5 GMS
4 OZ. CREAM CHEESE 4 GM.
1/2 CUP BUTTER 0 CARBS
FLAVORING AS DESIRED
3 HEAPING TSP. SPLENDA

MELT BUTTER AND CREAM CHEESE.
ADD SUGAR TWIN AND FLAVOR AS DESIRED
ADD NUT FLOUR AND STIR.
PLACE IN SMALL, SHALLOW GREASED PAN, PAT TO DESIRED DEPTH.
CHILL AND CUT INTO DESIRED PIECES.
FREEZE IN BAGGIE.
CARB GMS.=50 10 BARS = 5 GMS 20 PIECES = 2.5 GMS.
I USED THE RASBERRY TEA FLAVOR CRYSTAL LIGHT ( LESS THAN 1 TSP.)
A NICE NUTTY SNACK BAR.

Egg Noodles

2 eggs at room temp, separated
1/4 tsp Krazy Mixed Up Salt
3 Tablespoons butter

Melt butter in a cookie sheet that has sides.
Beat whites with salt until very stiff.
Beat yolks with a fork and fold gently into the whites.
Spread egg mix on the cookie sheet and bake at 350 for 10 minutes, or until slightly browned.
When cool, slice in strips and use in soups.
Total grams 1.2 Grams per serving .6.
From the original Dr. Atkins book

CHOCOLATE MUFFINS

1 cup soy flour
1 cup Splenda
2 eggs
½ cup cold butter, cut into pieces
1 tsp. baking powder
1 tsp. ground cinnamon
2 Tbls cocoa
¼ cup heavy cream
½ cup water
¼ cup chopped walnuts (optional)

Mix flour, Splenda, baking powder, cinnamon, cocoa in a medium bowl.
Add eggs, cream, water, and butter.
Beat with a mixer until blended, about 2-3 minutes.
Grease or line 12 muffin cups with papers.
Divide the better between the 12.
Bake at 375 degrees for 15 minutes.
Store in refrigerator.
Great reheated in the microwave with a pat of butter.
With the walnuts each muffin has about 3 1/2 grams of carbohydrates.

Cheese Popovers

1 cup almond flour
1/2 tsp salt
1 cup cream
2 eggs
1 tbs butter, melted
1/4 cup shredded cheddar cheese

Combine all ingredients except cheese.
Beat at medium speed with an electric blender until smooth.
Stir in cheese.
Heat a well greased muffin pan at 425 degrees for 3 minutes or until very hot.
Spoon in batter, filling 2/3 full.
Bake at 423 degrees for 15 minute, reduce heat, bake at 350 degrees for 25 minutes or until golden brown.
Serve immediately.
Yield 8 popovers.

SPICE MUFFINS

3/4 C. SOY FLOUR
1/2 C. + 1T. WATER
1 T. BAKING POWDER
1/4 TSP. NUTMEG
DASH SALT
1 1/2 TSP. BUTTER
3 EX. LARGE EGGS
1 1/2 TSP. VANILLA
1/4 C. HEAVY CREAM
SWEETENER TO = 6 T. SPLENDA

PREHEAT OVEN TO 400.
COMBINE SOY, BAKING POWDER, AND SALT; SET ASIDE.
BEAT EGGS THOROUGHLY, THEN ADD CREAM, WATER, NUTMEG, EXTRACTS, AND SWEETENER.
SOMETIMES I JUST USE WHATEVER SPICES I HAVE -CINNAMON, CARDAMOM, ALLSPICE.
SIFT IN SOY MIXTURE AND BEAT TILL SMOOTH.
TEXTURE IS VERY THIN, ALMOST LIKE THIN SOUR CREAM, SO DON'T PANIC!
GREASE 12 MUFFIN CUPS OR USE PAPERS.
DIVIDE BATTER INTO TINS, AND TOP WITH EXTRA SWEETENER AND CINNAMON IF DESIRED (I DO!).
BAKE 17-20 MIN. OR UNTIL DONE.
STORE IN PLASTIC BAG WHEN COOLED, IN THE FRIDGE.
GREAT REHEATED IN THE AM IN THE MICROWAVE WITH A THICK PAT OF BUTTER OR CREAM CHEESE. MAKES 12 @ 2.6 G CARB EACH

RANI'S ZUCCHINI DINNER MUFFINS

MIX TOGETHER:

3/4 CUP UNFLAVORED PROTEIN POWDER (I USE MLO, WHICH IS A SOY/WHEY BLEND OR TRADER JOE'S SOY)
1 MEDIUM ZUCCHINI, GRATED, DRAINED, AND PATTED DRY
1/4 CUP GRATED PARMESAN CHEESE
1/2 TSP BAKING POWDER
1/4 TSP SALT

ADD IN:
1 EGG
2 TBSP SOUR CREAM, CREAM OR SOY MILK
1/2 CUP (OR MORE IF NEEDED) CHICKEN BROTH
2 TBSP OIL OR MELTED BUTTER
PINCH OF GARLIC POWDER OR MINCED GARLIC

MIX LIGHTLY, ONLY AS MUCH AS YOU NEED TO LIGHTLY BLEND.
BAKE IN PAM-SPRAYED FOIL MUFFIN LINERS IN A 400* OVEN FOR ABOUT 15-18 MINUTES OR TILL TOPS ARE LIGHTLY BROWNED.
By Rani Merens

Pumpkin Bars

3/4 c. almond flour
3/4 t. salt
1/2 c. baking soda
1/2 t. nutmeg
1/2 t. cinnamon
2 eggs
1 c. brown sugar twin
2/3 c. canned pumpkin
1/4 c. cooking oil
1/2 c. chopped nuts

In bowl beat eggs and brown sugar twin. (Splenda may be substituted)
Add oil and mix until combined.
Then add the sifted dry ingredients together with the pumpkin and nuts.
Pour in 1/4 sheet (12" x 8") greased baking pan.
Bake at 350 degrees for 30 minutes.
Cool. 5 minutes.
Remove from pan and cut into 2" x 4" rectangles.
Frost, if desired, with Cream cheese sweetened with brown sugar twin or splenda. You could add some cinnamon to the frosting, too.

"Corn" Bread

1 cup butter, softened
2 packets Splenda
5 eggs at room temperature
1 1/2 cups almond flour
1/2 cup hazelnut flour
1 teaspoon baking powder
2 teaspoons butter-flavored extract

Preheat oven to 350 degrees.
Cream butter and Splenda well.
Add eggs one at a time, beating well after each addition.
Mix almond and hazelnut flours with the baking powder.
Add dry ingredients to the egg mixture a little at a time, beating continuously all the while.
Add butter flavoring.
Pour into a greased 9-10" springform pan or a 9" round cake pan.
Bake at 350 degrees for 50-55 minutes.
Makes 12 servings @ 5.5 carbs each.

Comment: This, like many low carb recipes, attempts to replicate the mouthfeel and flavor of the original recipe. It will not *be* the original, but on the other hand it does not contain the carbs of the original.

Cheese Crackers

3 oz. cream cheese (3g)
3 oz. cheddar cheese (3g)
1 egg (.6g)
1/4 cup Atkins baking mix (3g)
1/2 t. salt (0g)
paprika

Beat cream cheese, cheddar, egg, ABM, and salt together in a small bowl.
Chill dough.
Shape mixture into walnut sized balls.
You should get 24.
Place on well-greased cookie sheet.
Gently flatten with hand.
Sprinkle with paprika.
Variation: Sprinkle with garlic powder.
Bake at 375 for 15-20 minutes or until slightly browned.
Total carbs for the recipe = 10 Carbs per cracker = .42g

Rani's Biscuits

Preheat oven to 425 degrees.
Whisk together to aerate:
1 cup plain protein powder (I use MLO Hi-Protein brand)
1/2 teaspoon baking powder
1/4 teaspoon salt
Cut in until dispersed and about the texture of corn meal:
3 tablespoons butter
Add in:
1/4 cup sour cream
2 tablespoons cream
2-4 tablespoons water (will vary according to the brand of protein powder you use and the humidity)

Stir with a light touch until the dough forms a ball.
About 30 seconds should do it.
Lightly "flour" or counter or pastry board with protein powder.
Pat the dough out to about a 1/2" thickness (for shortcake) or 1/4-1/3" thickness for biscuits.
Cut out with a glass or biscuit cutter.
Bake on a greased cookie sheet for 10-12 minutes, or deep fat fry and sprinkle with Splenda or Brown Sugar Twin.
24 grams carbohydrates for the entire batch.
Created by Rani Merens

Cranberry Orange Bread

3/4 cup soy protein isolate
1 teaspoon baking powder
1/2cup Splenda
1/4 cup cranberries, finely chopped
3 whole eggs
1/2 cup oil
1/4 cup water
1 teaspoon orange extract
1/2 teaspoon vanilla

Mix dry ingredients.
Stir in cranberries.
Mix oil, water, eggs, and extracts.
Add to dry ingredients and stir with for or spatula until well blended.
Add more water if needed to get a smooth, thick, pasty consistency.
Pour into loaf pan, bake 20-25 minutes at 350 degrees.
Contains no preservatives, so eat within 2 days or keep refrigerated.
I like this heated in the micro wave for about 30 seconds, topped with a little softened cream cheese, sprinkled with a packet of Equal.

Cinnamon Cheese Danish Atkins Rolls

Pastry portion:
3 eggs, separated (reserve 1/2 yolk for the filling)
1/4 teaspoon cream of tartar
Heat stable artificial sweetener equivalent to 1/4 cup of sugar
1 teaspoon cinnamon
3 tablespoons ricotta cheese

Separate eggs, reserve approximately 1/2 a yolk for the filling, and then whip the whites until very stiff with the cream of tartar.
Mix the remaining yolks, cinnamon, ricotta cheese, and sweetener until smooth.
Fold yolk mixture into beaten whites and portion into 6 mounds onto a buttered cookie sheet.
After mounding onto the cookie sheet, make an indentation in the top of each roll to hold the filling.

Filling:

4 ounces of cream cheese
1/2 egg yolk (reserved from pastry portion)
1/4 cup Splenda (or equivalent heat stable artificial sweetener)
1/4 teaspoon vanilla

Microwave cream cheese until soft enough to stir into a smooth pasty consistency (15 seconds perhaps?).
Add the remaining ingredients to the cream cheese and stir until smooth.
Fill each Atkins Roll on the cookie sheet with the filling.
Bake for 40 minutes in a 300 degree oven. (yours make take a bit longer.)
Bake until golden. These are absolutely delicious!
For the total recipe, I come up with a carb count of about 20.5, or about 3.5 per roll.

Alkins Revolution Rolls

*Jan' Variation*

3 eggs, separated
1/4 tsp. cream of tarter
2 tbl. sour cream
3 tbl. cream cheese
Heat stable artificial sweetener equivalent to 1/4 cup of sugar (such as Splenda)

Separate eggs, and then whip the whites until very stiff with the cream of tartar.
Mix the remaining yolks, cream cheese, sour cream, and sweetener until smooth.
Fold yolk mixture carefully into beaten whites and portion into 6 mounds onto a buttered cookie sheet.
Bake at 300 degrees about 30 minutes, until light brown.
Store immediately in a plastic bag in the refrigerator for tender soft rolls.

The original recipe calls for cottage cheese instead of the sour cream and cream cheese, but I think the sour cream and cream cheese makes a smoother combination.
Do be careful not to break down the whites when blending in the yolk mixture.
It's okay if the whites are streaky with the yolk mixture, but the whites have to be stiff to make the rolls puffy when they bake.
I usually double the recipe, and it makes enough rolls to last me about a week. I often get more like 14-15 rolls, depending on how well the whites are whipped.

"Red Lobster" biscuits

1 cup bake mix
1/2 stick butter (1/4 cup)
1/2 teas salt
1 teas garlic powder (or less, we like garlic)
3/4 liquid (I used half cream, half seltzer)
about 3 ounces shredded cheddar (I used sharp)
3 TBSP sour cream

Mix the dry ingredients.
Cut in butter until crumbly.
Stir in liquid and sour cream.
Add only enough liquid to make it mixable and spoonable.
Add cheese and mix.
Spoon onto cookie sheet and bake at 375 for 15-20 minutes - or until done!
Created by Beth in Georgia

Similar to Red Lobster restaurant's garlic cheese biscuits.

Beth's Bake Mix

1 cup soy flour
2 cups soy protein isolate
2 TBSP baking soda
1 teaspoon salt
2 tablespoons Splenda

Sift together: Then store and use as you would Dr. A's. It's much cheaper . . . and things come out about the same. Created by Beth in Georgia

Grainy Bread For A Bread Machine

1 cup vital wheat gluten
2 cups whey protein powder, unflavored
1 cup wheat bran
1/2 cup pecan meal
1 teaspoon salt
1 package dry yeast
1 egg
2 tablespoons Splenda
1 3/4 cups warm water (warm to your wrist, NOT hot)

*Optional: one half cup sunflower seeds, or flax seeds

I dumped it all in the bread machine. It came out a dark, chewy, dense bread. It does not rise as much as the pure gluten bread recipe. It reminds me of a seven grain bread we used to buy.
*Note* This type of bread contains no artificial preservatives, and should be refrigerated for longer "shelf" life.
You can make this recipe without a bread machine, but the more gluten in the recipe, the harder the dough is to knead. It starts to fight back.
Variations: You might like a teaspoon of vanilla flavoring, or banana flavoring, and maybe even a little cinnamon or allspice, and a bit more Splenda for a sweeter bread.

Chewy Bread For A Bread Machine

2 cups vital wheat gluten
1 package active dry yeast
1 cup warm water (comfortably warm on your wrist, not hot)
1 egg
2 tablespoon butter
1/2 teaspoon salt
2 tablespoons Splenda

I dumped it all in my bread maker, and let it knead the dough. It did not rise much during the resting time, but as it baked, it rose so much it pushed the top of the bread maker up a little bit.
I could take it out of the bread machine after kneading and divide it into two small loaf pans to rise and then bake in the oven.
It made a beautiful brown loaf, but did fall somewhat as it cooled. About 5 grams of carbohydrate per thin slice.

High fiber bread

2 SCOOPS PROTEIN POWDER
2 T GROUND FLAX SEED
1 t. baking powder
2 T GRATED PARMESAN
2 T OIL
2 T CREAM
1 EGG
SOME WATER TO THIN IF NEEDED
2 T SPLENDA...OPTIONAL

MIX BUT NOT TOO MUCH.
Now....for the hard part. YOU NEED A SNACKSTER TO COOK IT! You know...one of those hot sandwich makers.
Now...what is really good is to put a small sausage in them, some cheese, and dip in hot spagetti sauce in bottom then add extras and pour on rest. They sure are a great bread sub and about 0 carbs. I think we could make these desserty too, with a dab of fruit mixed with Splenda as the filling, or some of that Smucker's sugar free jam.
You probably could get a snackster from a thrift store. You might want to double that recipe.
You could just fry this in a hot buttered skillet, I think, if you don't have a sandwich maker.

Quick Dip (Better than Guacomole)

2 ripened avocodos (peeled and pitted)
1 pint sour cream
1 lg jar salsa (or own Low-carb)
1 lg pkg shredded cheese (3cups)
1 bunch green onions (washed and chopped into small pieces)
Pork rinds or favorite Low-carb tortilla chips

Peel and seed avocados and with fork mash into a in 9x13 dish/pan to cover bottom -then layer as follows: avocados/salsa/sour cream/shredded cheese/green onion -Chill and serve

PUMPKIN MOUSSE

2 ENVELOPES OF UNFLAVORED GELATIN
1/4 C. WATER
2 CUPS HEAVY CREAM
1Tbsp.VANILLA EXTRACT
1/8 TSP. STEVIA POWDER
2 PACKETS OF SWEET N LOW
1 1/2 CUPS OF CANNED PUMPKIN PUREE (UNSWEETENED)
1 TSP. CINNAMON
1/2 TSP GROUND NUTMEG OR MACE
1Tbsp. BOURBON (OR BOURBON FLAVORING, WHICH YOU CAN GET AT WWW.SPICESETC.COM)
GARNISH: A DUSTING OF GROUND NUTMEG OR MACE

SPRINKLE THE GELATIN IN A BOWL OF WATER.
LET STAND TWO MINUTES, THEN MICROWAVE FOR 40 SEC.
IN A SMALL SAUCEPAN, WARM 1 CUP OF THE CREAM WITH THE VANILLA UNTIL IT BUBBLES.
STIR IN THE PUMPKIN AND COOK FOR 3 MINUTES.
ADD SWEETENERS, SPICES, AND BOURBON, STIRRING THEM INTO THE GELATIN.
BEAT THE REMAINING CREAM AND FOLD IT INTO THE PUMPKIN MIXTURE. S
COOP INTO SERVING GLASSES OR BOWLS.
COVER AND REFRIGERATE UNTIL READY, UP TO 6 HOURS.
SPRINKLE ON SOME MACE AS A GARNISH. SERVES 6-8

FAUX "SWEET POTATOES" CASSEROLE - 3 servings

1 CAN OF PUMPKIN PUREE' {not pumpkin pie filling)
1 EGG
1 TBSP BROWN SWEET 'n' LOW
2 TBSP MELTED BUTTER
1 TSP PUMPKIN PIE SPICE
PINCH OF SALT, TO TASTE

MIX ALL TOGETHER AND PUT INTO A SMALL CASSEROLE DISH.
TOP WITH STREUSEL CRUMB TOPPING, MADE FROM:

1/4 CUP PECAN MEAL
1 TBSP SOFTENED BUTTER
PINCH OF CINNAMON
1 TBSP SPLENDA
1 TBSP PROTEIN POWDER

BAKE IN A 350* OVEN UNTIL WARMED THROUGH AND THE STREUSEL SETS A BIT.

MARSHMALLOWS

3 ENVELOPES UNFLAVORED GELATIN
1/4 C COLD WATER
3/4 C BOILING WATER
3 TBSP SUGAR SUBSTITUTE (I USE SPLENDA)
1 TSP VANILLA EXTRACT
3 EGG WHITES

SPRINKLE GELATIN OVER COLD WATER IN MIXING BOWL; SET ASIDE 5 MINUTES TO SOFTEN.
ADD TO BOILING WATER IN SAUCEPAN, COOK AND STIR UNTIL GELATIN IS DISSOLVED. REMOVE FROM HEAT.
COOL TO CONSISTENCY OF THICK SYRUP.
ADD SUGAR REPLACEMENT AND WHITE VANILLA, STIRRING TO BLEND.
BEAT EGG WHITES INTO SOFT PEAKS.
VERY SLOWLY, TRICKLE A SMALL STREAM OF GELATIN MIXTURE INTO EGG WHITES, BEATING UNTILL ALL GELATIN MIXTURE IS BLENDED.
CONTINUE BEATING UNTIL LIGHT AND FLUFFY.
POUR INTO PREPARED PAN AND CUT WHEN SET.

Mock Sweet Potato Casserole

1 small sweet potato (baked, cooled and mashed to make 1/2 cup)
1/2 cup canned pumpkin
1 medium summer squash (halved, seeded, baked and mashed to make 1 cup)
4 eggs
2/3 cup heavy cream
1 tsp xanthan gum
1/2 stick butter
1/2 tsp salt
1 tsp cinnamon
Dash of allspice
Dash of cloves
1/2 cup Splenda®
1 tsp Brown Sugar Twin®
4 drops of yellow and 1 drop red food color [optional]
Marshmallows for topping (See Low Carb Marshmallows recipe)

Prepare sweet potato and squash to their recipe ready condition as listed above.
Ingredients should be room temperature.
Preheat oven to 325°F.
Butter a 9-12" casserole dish.
In large mixing bowl, stir together mashed sweet potato, pumpkin, and mashed squash (any summer squash is acceptable here).
If some lumps remain, don't worry about it - they add a little character to the dish!
In a separate bowl beat eggs with xanthan gum, Splenda and Brown Sugar Twin.
Add heavy cream and mix (with hand mixer) until well mixed and beginning to thicken. Add egg/cream mixture to sweet potato mixture and stir by hand to mix lightly.
Add salt, spices and food color (if you wish to use it.)
Mix to distribute.
You may wish to taste here for your sweetness and spice preference.
If more is needed, add it now.
Spoon mixture into buttered casserole dish and smooth to even out.
Cut remainder of 1/2 stick butter (after using some to butter dish) into thin pats and distribute them over top of casserole.
Optionally, you can sprinkle a bit of extra cinnamon on top.
Bake for 35-45 minutes until browned at edges and cracking a bit.
Remove from oven and cool 10 minutes before sprinkling with marshmallows.
NOTE: You can top this dish with artificially sweetened meringue instead of marshmallows if you prefer. If you use meringue, give the dish a few moments under the broiler to brown the meringue tips before serving. 40 grams carbs (allowing for fiber) in entire recipe. Makes 6 servings. 6.5 grams per serving.

Cauliflower Salad

I head of cauliflower
l lb of bacon
l pack of cheddar cheese (2 cups)
Mix the above in large bowl and ref. over night. Mix the following in small bowl and ref. over night.
l cup mayo
2 tablespoon splenda
2 tablespoon lemon juice
l small onion chopped.
Mix all together and serve.

Orange Zucchini Nut Bread

2 cups shredded unpeeled zucchini
2 eggs
1/2 cup oil
1/3 cup heavy cream
1/4 cup water
1/4 teaspoon unsweetened orange Kool Aid drink mix
1/3 cup Splenda
1 tablespoon liquid sweetened (Sweet'N'Low)
1 1/2 cups vanilla whey protein powder
3 tablespoons high gluten flour
1/3 cup oat flour
2 teaspoons baking powder
1 tablespoon grated orange peel
1/2 cup chopped walnuts (optional)

Mix Kool Aide in 1/4 cup water.
Combine zucchini, eggs, oil, cream, and orange water.
Stir to mix.
Add Splenda, liquid sweetener, whey protein powder, gluten flour, oat flour, orange peel, baking powder, and walnuts.
Mix until just moistened.
Pour into a greased bread pan.
Bake at 350 degrees for 40-45 minutes.
Cool 5 minutes on a wire rack, then take the loaf out of the pan to completely cool.
Yield: 1 loaf @78 grams carbohydrate for the whole loaf.

Broccoli Casserole

1 bag frozen broccoli florettes (or equivalent of fresh)
1 cup mayo
1 cup shredded cheese (I use cheddar, but any would be good)
1/2 can (or more, like 3/4 cup or so) condensed cream of mushroom soup (don't add water)
1 small can mushrooms, drained, or 1/2 cup fresh sliced
2 eggs, beaten
Defrost broccoli (or cook the fresh stuff).
Mix eggs, mayo, soup and cheese.
Then add that to broccoli and mix well.
Put everything in a casserole dish.
Bake at 350 degrees for 30-40 min., until top is golden and casserole is bubbling.

Faux Baked "Potato" Casserole

The following recipe is a good substitute with meals where you would normally have baked potatoes, such as with steak.

2 heads of Cauliflower
8 oz. sour cream
8 Oz. shredded cheddar
1 lb. bacon
1 stick butter
salt and pepper to taste

Break cauli apart and boil for about 30 mins or until tender.
Drain well in a colander.
Fry or nuke bacon until crisp and crumble.
Combine Cauli, butter, half the cheese, and sour cream in a bowl and using a mixer or hand masher, mash well.
Place in a caserole dish or a 9 x 13 pan.
Top with remaining Cheese and crumbled bacon.
Place in a preheated 350* oven until cheese is melted.
I like to use green onion, and use part of the green tops, chopped, for the topping. I also sprinkle the top with a little paprika for color.

RANI'S ZUCCHINI DINNER MUFFINS

MIX TOGETHER:
3/4 CUP UNFLAVORED PROTEIN POWDER (I USE MLO, WHICH IS A SOY/WHEY BLEND OR TRADER JOE'S SOY)
1 MEDIUM ZUCCHINI, GRATED, DRAINED, AND PATTED DRY
1/4 CUP GRATED PARMESAN CHEESE
1/2 TSP BAKING POWDER
1/4 TSP SALT
ADD IN:
1 EGG
2 TBSP SOUR CREAM, CREAM OR SOY MILK
1/2 CUP (OR MORE IF NEEDED) CHICKEN BROTH
2 TBSP OIL OR MELTED BUTTER
PINCH OF GARLIC POWDER OR MINCED GARLIC
MIX LIGHTLY, ONLY AS MUCH AS YOU NEED TO LIGHTLY BLEND.
BAKE IN PAM-SPRAYED FOIL MUFFIN LINERS IN A 400* OVEN FOR ABOUT 15-18 MINUTES OR TILL TOPS ARE LIGHTLY BROWNED.
Rani Merins is the originator of this recipe.

Company Broccoli

2 10-ounce packages frozen broccoli spears
1 cup sour cream
1/2 cup Cheddar cheese, grated
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
salt and pepper to taste
paprika

Cook broccoli according to package directions.
Drain well.
Place in a shallow baking dish.
Combine all remaining ingredients except paprika.
Spoon over broccoli. Sprinkle with paprika.
Make at 350 degrees for 20 minutes, or until casserole is hot and bubbly. Serves 6 @ 4.1 grams of carbohydrates per serving. Note: Recipe can be doubled or tripled for a crowd.

Decadent Spinach Casserole

3 10-ounce packages frozen chopped spinach, thawed and with excess water squeezed out
1 cup sour cream
1 envelope dry onion soup mix
low carb bread crumbs (optional)

Thaw spinach and press out excess water.
Mix with sour cream and dry onion soup mix.
Sprinkle with low carb bread crumbs, if desired.
Bake at 325 degrees for 20-25 minutes. Serves 8.
Note: Recipe can be doubled or tripled for a crowd. Variation: Add a can of drained, chopped water chestnuts for a nice crunch.

Spinach New Orleans

3 boxes chopped spinach
6 ounces cream cheese, softened
2 - 3 tablespoons grated onion
1/8 teaspoon nutmeg
1 cup butter, divided(1/2 cup diced and 1/2 cup melted)
1 cup crushed pork rinds or low carb bread crumbs (optional)

Cook spinach & drain WELL.
Add diced butter (1/2 stick) and cheese at once, while spinach is still warm, then add onions & nutmeg.
Mix well.
Salt to taste.
Cover with crushed pork rinds or low carb bread crumbs and drizzle with remaining 1/2 stick butter. Bake 30 min at 325 degrees or until the casserole is hot and bubbly. Serves 6.

Chili Relleno Casserole

Preheat oven to 350 degrees.
9 egg whites
4 egg yolks
1 lb. jack cheese, shredded
10 ounces Mexican-style style tomatoes, pureed
14 oounces Ortega brand mild green chilies, whole & seeded
1/4 cup onion, finely chopped
chili powder to taste
ground red pepper to taste
butter

Generously grease sides and bottom of 9x13 GLASS pan.
Cover bottom of pan with 1/2 of the chilies - no seeds!
Spread 1/2 of onion and 1/3 of the cheese over the chilies.
Sprinkle with chili powder and dust with red pepper.
Repeat steps with the remaining chilies, onion, 1/3 of the cheese, and spices.
Beat 9 egg whites until thick but not stiff.
Add 4 yolks and blend lightly.
Pour eggs over chili and cheese in casserole.
Bake at 350 degrees for 20 minutes.
Casserole should not be soupy in middle.
If necessary, cook longer, but cover the edges with foil so that they don't over-brown.
Pour blended tomatoes over top over top of casserole.
Sprinkle additional seasoning.
Cover with remaining cheese.
Cook an additional 15 minutes or until casserole is firm and cheese is entirely melted.
Let cool 5 minutes before serving. Serves 12.

Summer Squash Casserole

2 cups yellow summer squash, sliced, cooked, and drained
1 small onion, finely chopped - optional
3 tablespoons butter, melted
2 tablespoons heavy cream
2 eggs, beaten
1/2 cup Cheddar cheese, grated.
salt & pepper to taste
1/2 cup crushed pork rinds

Combine all ingredients.
Place in a 1 quart casserole.
Cover top with crushed pork rind crumbs.
Bake uncovered at 325 degrees for 30 minutes, or until hot and bubbly.
From: www.atkinsfriends.com

Green Beans With Peppers & Almonds

2 1/4 pounds fresh green beans, ends trimmed
salt
5 T. butter, divided
3 large red bell peppers, thinly sliced
1 large onion, thinly sliced
1/4 cup chopped fresh marjoram
3/4 cup sliced almonds, toasted

Cook green beans in large pot of boiling salted water until about 5 minutes, or until crisp-tender. Drain and rinse with cold water; set aside.
Melt 2 tablespoons of the butter in large, heavy skillet over medium-high heat.
Add peppers and onion and saute until peppers are crisp-tender, about 8 minutes.
Mix in marjoram.
(Beans and bell pepper mixture can be prepared 1 day ahead. Cover separately and refrigerate.) Melt remaining 3 tablespoons of butter in heavy large pot over medium-high heat.
Add beans and pepper mixture and stir until heated through, about 5 minutes.
Season to taste with salt and pepper.
Transfer to large bowl.
Sprinkle with almonds.
Serves 10.

Rainbow Sauteed Broccoli

1 10-ounce package frozen broccoli, thawed
1 red or yellow pepper, sliced into thin strips
1 4-ounce can sliced mushrooms, drained
1/2 cup butter
salt and pepper to taste

Melt the butter in a large skillet.
Saute the broccoli, pepper, and mushrooms in the melted butter until crisp tender.
Season to taste and serve warm.

Main Dishes

Main dishes are usually the protein entree:
lots of meat, seafood, or eggs as the main ingredients.
When eating low carb, plan your protein dish first, then add vegetables as needed for a balanced, attractive plate.

Vegetables

Vegetables add fiber and color as well as variety to our way of eating.
Look for bright or dark green leaves, and check for freshness.
Always use the freshest produce available from your local market--picked from your own garden is ideal.
Second choice would be frozen, but check for sauces and added sugar, sodium, and preservatives.
Canned should be your last alternative, since many canned products contain added sugar and preservatives.
I keep a few cans of green beans just for emergencies, but use fresh vegetables whenever possible.

Vension Jerky

3 lbs. Venison
1/4 c. Liquid Smoke
1/2 c. Soy Sauce
1/2 c. Worcestershire Sauce
1/2 tsp. Cayenne Pepper
1 tsp. Accent meat tenderizer
1 tsp. Garlic Powder
2 tsp. Onion Powder
1/2 c. Warm Water
chili pepper seeds, to taste

Cut Venison with the grain of the meat, not across the grain, into 4" long, 1-1/2" wide, 1/8" thick strips.
Mix all other ingredients and pour over the meat.
Mix with hands to ensure that each piece of meat has been covered by the marinade.
Mix ingredients together well and soak meat in it for 24 hours (a zip lock bag works great)
In my dehydrator, it takes approximately 6-11 hours, depending on how dry (hard) you want the jerky; yours may vary.
The jerky should be dry but not brittle.
Substitutions that can be used: Beef, Chicken, Turkey.

Holiday Beef Log/Stick

5 lbs Ground Chuck (or ground beef, if you prefer)
3 tbsp salt (I use Morton's Tender Quick)
2 1/2 tsp garlic powder
2 1/2 tsp black pepper (I used coarse ground)
2 1/2 tbsp hickory-flavored sauce

-Mix all ingredients in a lg bowl with tight fitting lid and refrigerate -
Stir once a day for 3days -
On 4th day mix and roll into 5 logs not over 2 inches in diameter (I can usually get 6 logs ) -
Bake in lg roaster pan with rack in bottom of pan (to avoid sticking and keep logs out of fat) -
Bake @ 200* for 4 hrs. -
Turn logs over on rack and bake 4hrs more -
Cool, then individually wrap for gifts, or to freeze.
In freezer, will keep up to 3 months,\
Thaw in refrigerator, then slice/serve with favorite cheeses, dips, crackers (wasa crackers for us Low-Carbers :), salads, pizza, or any other creations you decide upon.
Not your usual Hickory Farms Beef Stick...But pretty dog gone close and at a fraction of the cost! ENJOY!!! and Happy Holidays!!

Hamburger Onion Pie

1 lb. ground beef
1 small onion chopped, or 1 T dry minced onion
1 t salt
¼ t pepper
1 t curry powder
2 T Atkins bake mix
2 eggs, slightly beaten
1 c small curd cottage cheese
1 ½ c shredded cheddar cheese, divided

Saute ground beef and onion.
Add seasonings.
Combine eggs with cottage cheese and ½ c cheddar cheese.
Pour egg mixture over meat mixture and spread into a 9 inch greased pie pan.
Bake at 375 degrees for 20 minutes.
Removed from oven and sprinkle on the remaining c of cheddar cheese.
Return to oven for 2-3 more minutes or just until top cheese is melted and bubbly.

Quick Salmon Dip

1 pound salmon (14 or 16 oz size)
8 ounces cream cheese, softened
16 ounces sour cream (2 cups)
smoke flavoring according to taste
sprinkle in some chives if you have them (optional)

Blend all of the above stuff with some type of a blender (I use a hand held one).
Chill.
Serve with raw vegetables or other low carb items.

Monterey Cheese Crisps

1 pound Monterey jack cheese (I like one with hot peppers)
cayenne pepper
1/4 teaspoon garlic powder

Cut cheese into 1/4 inch slices.
Place slices 3 inches apart on a non stick baking sheet.
Sprinkle with cayenne and garlic to taste.
Bake at 400 for 10 minutes, until golden brown (THESE WILL SPREAD.)
Watch closely.
Remove from pan and cool on paper towels.
Stores well in airtight container.

Tasty Chicken

4 skinless, boneless chicken breasts
1/3 cup tomato juice
1/2 teaspoon garlic powder
1/2 teaspoon oregano

Pound chicken breasts with meat mallet until uniform thickness.
Roll chicken breasts in tomato juice.
Place chicken on foil in baking dish and sprinkle with garlic and oregano mixture.
Bake, uncovered, at 350 degrees for 45 minutes.
Serves 4 @ 1.23 carbs per serving

Orange Chicken

4 skinless, boneless chicken breasts
1 cup sugar free orange soda
1/4 cup soy sauce
4 to 6 green onions, finely chopped

Combine soda and soy sauce.
Marinate chicken breasts in mixture at least 8 hours or overnight in the refrigerator.
Place chicken and marinade in large baking dish.
Sprinkle with onions and bake at 350 degrees for 1 hour.
Baste occasionally.
Serves 4 @ 2.47 carbs per serving

Lime Chicken

4 skinless boneless chicken breasts
juice of 3 limes
2 tablespoons chopped garlic
2 cups fresh mushrooms, sliced

Slice chicken into thin strips.
Saute chicken and garlic in lime juice until chicken is tender.
Add mushrooms and continue to cook until chicken is lightly browned.
Serves 4 @ 6.05 carbs per serving

Chicken Breasts with Mushrooms

6 skinless, boneless chicken breasts
1 tablespoon basil
1/4 pouind fresh mushrooms, sliced
3 tablespoons white cooking wine

On stove top place chicken breasts in a nonstick skillet.
Over low-medium heat brown chicken for 1 to 2 minutes.
Add mushrooms, basil, and wine and continue to cook for 30 minutes or until thoroughly cooked. Spoon sauce over breasts while cooking.
Serves 6 @ .96 carbs per serving

Lemon Garlic Chicken

4 skinless boneless chicken breasts
1 clove garlic, minced
1/2 cup chicken broth
1 tablespoon lemon juice

Using a nonstick skillet sprayed with cooking spray, slowly saute garlic over low heat.
Add chicken and cook over medium heat about 10 minutes or until brown on both sides.
Add broth and lemon juice.
Heat to boiling and then reduce heat.
Cover and simmer 10 to 15 minutes or until chicken is done.
Remove chicken from skillet and keep warm.
Cook or reduce remaining liquid in pan, around 3 minutes.
Pour over chicken and serve. Serves 4 @ .7 carbs per serving

Tarragon Chicken

6 skinless, boneless chicken breasts
1 cup white cooking wine
black pepper to taste
Combine wine, tarragon and pepper.
Pour over chicken and marinate for several hours in the refrigerator.
Bake chicken at 350 degrees for 1 hour.

Lemon Butter Chicken

2 to 3 pounds chicken pieces
1/2 cup butter, melted
2 lemons
1/2 teaspoon garlic salt

Rub chicken with lemon.
Combine butter, juice of 1 lemon, and garlic salt.
Pour over chicken and bake at 350 degrees for 1 1/2 hours.
Baste occasionally.
Serves 4 to 6

Cilantro Cream Chicken

4 chicken breasts
3 oz. pkg. cream cheese
3/4 cup heavy whipping cream
1 juice of 1 lime
1 tsp. McCormick's Rotisserie Chicken Seasoning ( I like a lot)
salt and pepper to your taste
3 T. butter
1/2 cup chopped fresh cilantro
Brown chicken in butter. Season with spices while cooking and browning.
Remove chicken when browned.
Add cream cheese in cubes to skillet with butter drippings from chicken.
Add whipping cream.
Add lime juice and cilantro.
On medium heat melt and stir all ingredients.
Put chicken back in sauce mixture . Cover and cook on low for about 10 or 15 more minutes.
This is so rich and sinful it is hard to believe you are not cheating.
1.9 carbs per serving.

Salmon Casserole

1/3 can of pink salmon (deboned)
1 tbl. mayonaise
1 sliced green onion with some of the top
salt and pepper

Mix and pour over some lightly crushed pork rinds and bake in a 400* oven till they brown a little bit; shake on the hot sauce and enjoy.
The only carb is about 1 for the onion.
You may also shape the salmon mixture into patties, roll in the crushed pork rinds, and bake or fry for salmon croquettes.

Buffalo Chicken Breasts

3/4 cup Italian salad dressing (I use Ken's Steak House brand - only 1 carb per 2 Tablespoons)
1/4 cup Hot Sauce (I like Texas Pete)
2 Eggs
3 Tablespoons water
3 oz. Pork rinds
4 Boneless, skinless chicken breasts (6-8 oz each)
Oil, for pan-frying

Place pork rinds in food processor or blender and process until crushed finely and spread on a shallow plate.
In a bowl, beat eggs with water.
Place a large skillet over medium heat on the stove. When the skillet is hot, add about 4 tablespoons oil. It is important to heat the skillet before adding the oil because the chicken will not stick if you do this.
Dip the chicken pieces in the beaten eggs, then in the pork rinds and coat the pieces well. Place in skillet and fry until brown on both sides.
If they are getting too brown, but still are not done inside, you can put them in the oven at 350 degrees to finish for a few minutes.
While the chicken is cooking, combine the Italian dressing and hot sauce in a small saucepan and warm over low heat. When the chicken is done pour the sauce over it all.
Serve with celery and blue cheese or ranch dressing. Mmmmmm, delicious!
I've also done this same recipe with shrimp and chicken wings with outstanding results. Of course, you can adjust the amount of hot sauce you use to your taste. I like it pretty hot. -Serves 4.

Beef or Chicken Adobo

3 pounds meat (chicken legs or thighs were great!)
1/2 cup soy sauce -- Kikkoman
1/2 cup white vinegar
1 small onion -- sliced
3 cloves garlic -- chopped

Combine all ingredients in a pot or crock pot and cook. The longer it simmers, the more tender the meat will be.
The recipe is also very forgiving. If you don't like garlic, leave it out.
If you want to try it with ginger or hot peppers or anything else that you fancy, toss it in. Just don't mess with the soy/vinegar ratio.
And don't add any water because it makes lots of gravy.
This is the national dish of the Philippines. It can be made with chicken, pork, beef or any combination of the three.
ut I like it with chicken thighs best. I made this for New Year's Eve one year, and everyone thought it was wonderful.

Bologna

2 lb. Ground beef
1 cup water
2 tbl. Morton's Tender-quick salt
1/8 tsp. Garlic powder
½ tsp. Onion powder

Combine ingredients and mix well.
This recipe makes 4 small rolls 18 inches long, or one large roll.
After rolls are made, wrap in saran wrap and refrigerate 24 hours.
Remove wrap and bake on broiler pan for 1 ½ hours at 300 degrees.
Remove from oven and let cool. Use within a week.
May be double wrapped in freezer foil, placed in zip bags and frozen, if desired.

Summer Sausage

3 lb. ground beef
2 tbl. Morton's Tender-quick salt
1 tsp. Garlic salt
2 tbl. Liquid Smoke
1 tsp. Onion powder
2 tbl. Mustard seed
2 tsp. Seasoned salt
1 cup water.
Mix all ingredients thoroughly.
Make 4-5 rolls. Wrap each in foil or saran wrap.
Refrigerate 24 hours. Unwrap and bake on broiler pan 1 hour at 350 degrees.
Cool. Rewrap.
Refrigerate 24 hours before serving.
May be double wrapped in freezer foil, placed in zip bags and frozen, if desired.

Breakfast Sausage

2 lb. Ground beef or pork or combination
1 cup water
1 ½ tsp. Liquid Smoke
½ tsp. Onion powder
¼ tsp. Garlic salt
1-2 tsp. Sage, optional, OR
1-3 1 tsp. Maple flavoring, optional
2 ½ tsp. Morton's Tender-quick salt.

Mix all ingredients thoroughly.
Shape into rolls. Wrap in foil or saran wrap.
Refrigerate 24 hours. Unwrap.
Bake on broiler pan at 350 degrees for 45 minutes to an hour, or slice and fry in skillet.
May be double wrapped in freezer foil, placed in zip bags and frozen, if desired.

Salami

2 tbls. Morton's Tender-quick salt
2 ½ tsp. Coarse-ground black pepper
1 tsp. Liquid Smoke
2 ½ tsp. Sage
5 lb. Ground beef

Mix all dry ingredients thoroughly and sprinkle over meat. Mix thoroughly.
Refrigeratore for 24 hours.
Knead again and shape into rolls 1 ½ inches in diameter, or desired size.
Bake on broiler pan (to let fat drain off) at 150 degrees for 8 hours.
Double wrap in freezer foil and then place in zip lock bags to freeze for later use, or serve immediately.

Beef For All Seasons

3/4 cup Roquefort cheese (about 6 ounces)
2 tablespoons butter, at room temperature
1 tablespoon Worcestershire sauce
2 tablespoons chopped chives
4 sirloin steaks (each about 1 1/2 inches thick and 11 ounces)
Freshly ground black pepper to taste

In a medium bowl, cream together the Roquefort cheese, butter, Worcestershire sauce and chives. Set aside. Season the steaks with pepper to taste. Heat a nonstick pan over medium-high heat. Add the steaks to the pan and sear until they are nicely browned on 1 side, about 1 1/2 minutes. Turn and sear for another 1 1/2 minutes. Reduce the heat to medium and cook, turning once, until desired degree of doneness, about 2 minutes per side for medium-rare.
Preheat the broiler. Transfer the steaks to the broiler pan.
Divide the cheese mixture evenly among the steaks, mounding it in the middle. Broil just until the cheese melts, about 2 minutes. Serve immediately.
Per serving: 858 calories, 104 gm protein, 2 gm carbohydrates, 46 gm fat, 332 mg cholesterol, 23 gm saturated fat, 1,011 mg sodium, trace dietary fiber.

Cucumber Chips

Our neighbor gave us some cucumbers from her garden. I'm not a big fan of store-bought cucumbers, since they often have a rather bitter taste. But fresh from the garden, they have an entirely different taste, crisp, and sort of sweet.
I wash them, peel them, and slice into thin "chips" which work well with any kind of low carb dip, or for adding to salads.

Another way to use cucumbers: "instant" pickles. Bring half a cup of apple cider vinegar and a cup of water to a boil. Add half a cup of Splenda (the bulk powder). Pour over the cucumber slices and refrigerate until cold. Crispy, sweet/sour, cold--a great hot-weather snack.

Low Carb Snacking with Pork Rinds

One of the things many people miss when low carbing is crunchy snacks, such as popcorn or chips. Pork skins are crispy, and due to their rather bland taste, don't compete with any other flavors you care to add to them.
Some examples:

1. Pork rinds with salsa--Pace is our favorite.

2. Pork rinds with sour cream based dip, such as ranch flavor.

3. Flavored pork rinds--
These take a little more effort. Spread the pork rinds on a baking sheet. Spray with a little butter flavored cooking spray. Sprinkle with powdered cheddar cheese flavor (like you would sprinkle on popcorn), or mix Splenda and cinnamon to sprinkle over the rinds. Bake in the oven at 350 for about 10 minutes. Store in an air tight container.

Pork rinds have many uses in low carb coooking, and I will post about some of those soon.

Soup de Jour

Soup Du Jour

When the weather is cold, and we are spending a lot of time indoors, soup always sounds good. Many of the old standbys for soup making, such as potatoes, rice, and pasta, are not very low carb, so what to do?
Bear in mind that most root vegetables are higher in carbs than leafy vegetables, so one way of lowering carbs is by using less. Use one small potato, if you feel you simply must have potato in your soup. Use a handful of baby carrots, instead of two or three cups full. Corn, due to its high sugar content, is probably not a good choice, unless you are on maintenance, and even then you must limit the amount.
But there are also substitutes we can use. If you want cream of potato soup, try cauliflower instead. If you want the mouth feel of potatoes, try turnips or rutabagas. Instead of a tomao paste base, use ham or beef or chicken base, and add just a small can of chopped tomatoes.

Our soup du jour (soup of the day) is

Baked Fauxtato Soup

1/2 head Cauliflower
Chicken Broth to cover (I make my own, or use chicken base)
1 clove garlic, sliced
3 oz Cream Cheese
1 Tablespoon Butter
5 strips bacon, fried crisp
1/2 medium onion, chopped
dash hot sauce (optional)
2 ounces Sharp Cheddar Cheese

Place the flowerets and sliced garlic in a medium saucepan - add chicken broth to cover. Boil until completely tender (15 minutes or so). While the cauliflower is cooking, fry the bacon crisp, and remove to a plate. In the bacon fat, sauté the onion until tender. Using a slotted spoon, put the cauliflower and garlic in the food processor, reserving the broth in the saucepan. Add the cream cheese, sharp cheddar cheese, and butter. Process until smooth. The mixture wlll be a light pumpkin color. Return this mixture to the saucepan with the cooking liquid. Add the onions (I capture some of the fat with the onions - that's just me. Fat is deeply satisfying, and carries flavors) and stir over medium heat. You might need to add some more chicken stock to the pan, depending upon how much liquid cooked out during the cooking. I look for a good soupy consistency but not thin. Crumble the bacon into the soup, and allow the soup to come to a simmer. Taste and add salt and pepper. I like a lot of fresh cracked pepper in this soup. The first time I tried this, I forgot I was eating a substitute for a high carb soup. It took me back to the days when I was eating the comfort foods I grew up with.

If you want a main dish soup, add chopped cooked chicken to increase the protein value.

Low Carb Recipes...and More

My husband and I have been low carbing for several years; sometimes intensely, sometimes casually. As we have learned more about low carb living, and about how eating low carb can help to control and manage many of our health issues, we have become more diligent about how we eat.

I have been collecting low carb recipes for quite some time, and have not always been as careful as I should have been about saving information about who posted the recipe. If you recognize a recipe here as your own, please let me know whether you want to be credited, or if you want the recipe to be removed.

I will also be posting information about various low carb products, web sources, and individuals who are more knowledgeable than I.

Comments are welcome, but please be aware that this blog is not open for debate as to the safety, efficacy, or wisdom of following a low carb lifestyle. There are other sites where these questions/arguments can be made. This blog is dedicated to those who want to low carb, and need recipes and product information. Thanks for your consideration.