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Wednesday, January 18, 2017

EGGS BENEDICT ON A LOW-CARB ENGLISH MUFFIN

EGGS BENEDICT - HOLLANDAISE SAUCE RECIPE BELOW


Egg, Ham and Cheese Muffin - click to see recipe

English Muffin - click to see recipe


ENGLISH MUFFIN

I love this crispy English Muffin recipe. It is a take off of the one minute muffin (made with flax meal) on Lowcarfriends.com, but some of them have a sponge-like texture and this one does not.  This recipe was born the day I opened my refrigerator and found nothing to spread my homemade Strawberry Jam on.  Try it – you will feel like you are cheating without a conscience.   We love it!  Pictured are the toasted muffins with a poached egg, ham and hollandaise sauce; a substantial, tasty breakfast!  That is a regular-sized dinner plate, so we're looking at an English Muffin that is bigger than a regular English Muffin.  This is a bland English muffin, just like the original - you don't taste the cheese in it.



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1 egg
1/8  tsp salt (0.5 mL)
3 tbsp  Gluten-Free Bake Mix 2 (no gelatin required), (45 mL)
1/4 tsp baking powder (1 mL)
2 tbsp shredded Monterey Jack (30 mL)
  cheese

In cereal bowl, beat egg and salt with fork.  Add Gluten-Free Bake Mix, page___ and baking powder.  Whisk in well with fork.  Stir in Monterey Jack cheese until well combined.

Nuke 1 minute and 10 seconds.  Immediately loosen sides and invert muffin.  Using a good, serrated bread knife, slice horizontally in two.  Set an ordinary toaster to the last setting and toast.  If desired, toast it one more time after that as well (maybe not for the full length of time - depends).

Helpful Hints:  The muffin should be dry when inverted; i.e. no wet, soft spots in the center.  My microwave oven is a powerful one and runs hot, so your times may differ depending on the strength of your microwave oven.  This bread-like muffin may be used toasted for a variety of sandwiches or as a toasted bun for hamburgers.  What is neat about this recipe is that it is ready in a jiffy.  It doesn’t come more convenient than that!  It is bland like an English muffin (have you ever had one not toasted?), therefore, great toasted and buttered with sugar free preserves or a little honey and shredded cheese to go with a cup of tea or coffee any time of day. Yummy!  Essentially, it is "bread" in a jiffy for busy people.

I have also tried it with Pepper Jack Cheese in an Egg McMuffin.  I used it in the muffin and also on top.

Yield:  1 serving
1 English Muffin
223.2 calories
13.1 g protein
16.0 g fat
5.2 g carbs

HOLLANDAISE SAUCE

This sauce is useful for serving over poached eggs, asparagus, green beans or fish.

3 egg yolks
1 tbsp lemon juice (22 mL)
1/cup butter (125 mL)

In double boiler over hot water (not boiling), whisk eggs and lemon juice.  Add one third of butter, whisk constantly until melted; repeat with remaining butter.  Remove from heat as mixture thickens and is completely heated.

Helpful Hint:  Some people make this sauce in a blender.  Pioneer Woman has a neat way of making it.  Check out her blog for step-by-step instructions for this sauce made in a blender.  You might want to make half her recipe as hers is substantial.

Yield: 2/cup (150 mL)
1 tbsp (15 mL) per serving
99.6 calories
0.9 g protein
10.7 g fat
0.2 g carbs



Friday, January 13, 2017

CHEESY VEGGIE BACON DIP



CHEESY VEGGIE BACON DIP

A delicious dip that will be sure to be enjoyed by your guests.  I have made it three times now and each time there are no leftovers! Serve with low-carb crackers, veggie sticks (carrots, celery, peppers), pork rinds or cheese chips (just small grated cheese piles baked in the oven on parchment paper).  Quick and easy, this dip is one that you will return to again for that reason, and mostly also because it is very good!  The two cheeses I chose are awesome together.

1 tsp bacon fat, OR butter (5 mL)
1/cup chopped onion (125 mL)
1 small green pepper, chopped
Seasoning salt, to taste
Black pepper, to taste
12 oz cream cheese (360 g)
2/cup mayonnaise (150 mL)
1 tsp crushed garlic (5 mL)
  (the bottled kind, if fresh, cook with veggies)
1 cup grated Mozzarella cheese (250 mL)
1/cup grated Swiss cheese (125 mL)
6 slices bacon, cooked, cut into pieces

In nonstick frying pan in bacon fat, OR butter, over medium heat, cook onion and green pepper.  Season with salt and black pepper, to taste. 

In food processor, process cream cheese, mayonnaise and crushed garlic.  Stir in cooked vegetables.  Stir in Mozzarella and Swiss cheeses.  Spread in 9-inch (23 cm) glass pie dish.  Sprinkle with bacon bits.  Just before serving nuke 2 minutes in microwave oven or bake 10 to 15 minutes in 350°F (180°C) oven.

Yield:  10 servings
1 serving
291.4 calories
9.8 g protein
26.8 g fat
0.2 g fiber
2.6 g net carbs 

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GARDEN CREAM OF TOMATO SOUP





GARDEN CREAM OF TOMATO SOUP
Use fresh tomatoes out of your garden, if you have them, otherwise some lovely store-bought tomatoes will do as well. Low sodium soup for salt-conscious folks.  One of my favorite soups, for sure!

1/cup chopped onion (50 mL)
2 tbsp butter (25 mL)
4 large ripe tomatoes, coarsely
  chopped, OR 6 plum tomatoes, chopped
3/cup water (175 mL)
1/cup whipping cream (50 mL)
1/cup sour cream (50 mL)
1 tsp thyme (5 mL)
1 tsp sweetener to equal 1 tsp sugar, optional (5 mL)
1/tsp black pepper (2 mL)
1/tsp onion salt (2 mL)

In large skillet, stir-fry onion in butter until softened.  Add tomatoes and cook until softened; about 10 minutes.  Allow tomato mixture to cool slightly and blend well in blender.  If desired, strain. 

In medium saucepan, pour tomato soup.  Add water, whipping cream, sour cream, thyme, sweetener, black pepper and onion salt.    Heat soup to scalding.

Serve with grated Cheddar cheese or a dollop of sour cream.

Helpful Hints:  Add extra salt to taste, if desired.  For those who don’t care for thyme, substitute 1/tsp (2 mL) hot pepper sauce instead, or to taste.


Yield:  4 generous servings
149.1 calories
2.0 g protein
13.0 g fat
6.3 g carbs

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Thursday, January 12, 2017

MEXICAN CHICKEN CASSEROLE





MEXICAN CHICKEN CASSEROLE
I don't know about you reading my blog, but sometimes I really don't want to spend much time in the kitchen. Easy supper casseroles are my favorite way of hurrying things up.   This has all the Mexican flavors you could want in a simple casserole using a store-bought rotisserie chicken, if desired.  Incredibly delicious meal...you have to try it!  If using jalapenos, be careful...add slowly, as you don't want to make this casserole too spicy.

Delicious served with Chunky Guacamole, page 12, Splendid Low-Carbing for Life, Volume 2, or with a broccoli salad or any kind of salad with a nice dressing.

1 lb cooked chicken, diced (0.454 kg)
1, 14-oz can sliced mushrooms, (284 mL)
drained
4.5 oz can green chilies, OR a very few canned jalapenos, chopped (127 mL)
1 tbsp chicken bouillon powder (15 mL)
  (OR, season to taste with Montreal Chicken Seasoning)
1/2 medium onion
1/2 green pepper
2 tsp olive oil (10 mL)
2 tsp ground cumin (10 mL)
1 tsp chili powder (5 mL)
1/2 tsp black pepper (2 mL)
1/2 tsp onion salt (2 mL)
1/2 tsp garlic powder (2 mL)
1 cup tomato sauce (250 mL)
1 cup water (250 mL)
1/4 cup tomato paste (50 mL)
1 cup grated Cheddar cheese, or Mozzarella cheese (250 mL)

In 9 x 13-inch (2 L) glass baking dish, combine chicken, mushrooms, green chilies and chicken bouillon powder. In food processor, using S-Blade, process onion and green pepper until finely chopped.

In frying pan in olive oil, stir-fry onion and green pepper until tender. Stir in ground cumin, chili powder, black pepper, onion salt and garlic powder. In small bowl, whisk together tomato sauce, water and tomato paste. Add to vegetables and then add this vegetable mixture to chicken and mushrooms. Combine well. Sprinkle Cheddar cheese over top.

Bake in 350°F (180°C) oven 40 minutes, or until hot and bubbly. Serve with a dollop sour cream, if desired.

Nutritional Analysis:
Yield: 6 servings,
1 serving:
185.8 calories
23.6 g protein
6.lg fat
6.5 g carbs


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Thursday, January 5, 2017

AVOCADO AND EGG SALAD








AVOCADO AND EGG SALAD

Adding avocado makes ordinary egg salad so much more nutritious and interesting!  Did you know avocados contain plenty of lutein (81 micrograms of lutein per ounce of avocado) which helps prevent macular degeneration, fairly common in elderly people?  This is one way to enjoy your salad and ensure healthy eyes. Oh, and by the way, soft egg yolks also contain a lot of lutein.  Don't cook your eggs too hard.  Another fact about avocadoes - did you know they contain more potassium than bananas?  That's rather amazing as whenever anyone thinks of having more potassium, besides popping a tablet, many people reach for a banana, which is too high in sugars for a lot of people.

California avocadoes, peeled and pitted
1/4  cup mayonnaise (60 mL)
1/2  tsp salt (2 mL)
1/8 tsp black pepper (0.5 mL)
4 hard-boiled eggs, peeled and chopped
1/4  cup chopped red pepper, OR tomato (60 mL)

On dinner plate, mash avocadoes.  Place in medium bowl.  Add mayonnaise, salt and pepper; mix well.  Stir in chopped hard-boiled eggs and red pepper.

Yield:  4 servings
1 serving
330.9 calories
8.3 g protein
31.1 g fat
4.9 g net carbs

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Monday, January 2, 2017

DAINTY LEMON RICOTTA COOKIES



DAINTY LEMON RICOTTA COOKIES

Not easy to have only one!  These soft cookies are a lovely way to use up leftover ricotta that has gone a little sour, or not!  I love what ricotta cheese does for cookies.  They taste so much better than a store-bought, packaged cookie.

11/2 cups Gluten-Free Bake Mix 2 (375 mL)
1/4 tsp salt (1 mL)
1 egg
Liquid sweetener (sucralose or stevia) to equal 1 cup (250 mL)
  sugar, OR to taste
1/4 cup granulated erythritol (60 mL)
7 oz ricotta cheese (210 g)
1/4 cup unsalted butter, softened (60 mL)
11/2 tbsp lemon juice (22 mL)
1 tsp unflavored gelatin (5 mL)

Preheat oven to 375°F (190°C). 

In medium bowl, combine Gluten-Free Bake Mix 2 and salt; stir to mix well.

In food processor, or mixer, process egg, liquid sweetener, erythritol, ricotta cheese, butter, lemon juice and gelatin.  Add dry ingredients; process.

Drop onto greased cookie sheets by 2 teaspoonfuls (10 mL).  Bake 13 to 15 minutes or until golden brown underneath.  Leave to cool on the baking sheet.  Store in the refrigerator.

Yield:  42 cookies
1 cookie
36.3 calories
1.4 g protein
2.9 g fat
0 g fiber
1.1 g net carbs 

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Wednesday, December 21, 2016

ULTRA LOW-CARB CREPES AND CARAMEL FILLING




ULTRA LOW-CARB CREPES AND CARAMEL FILLING 
This caramel has the consistency of Nutella.  I can eat it by the spoonful; it is so delicious. I was inspired to make this breakfast, or dessert, if you prefer, when I had something similar once in a Mall food court. I figured I could make a low-carb version...and here it is!  It is every bit as nice, if not nicer, and certainly it's better without the sugar, which invariably causes problems for me, besides starting to put on weight.  Sugar is very fattening, besides being downright addictive.  Nice thing about this caramel is that it doesn't recrystallize.  Keep leftovers in a covered container in the refrigerator.

Caramel:
1/2  cup whipping cream, (125 mL)
  (shelf-stable kind*) OR use regular whipping cream
Liquid sweetener (sucralose or stevia) to equal 1/3  cup (75 mL)
  sugar
3 tbsp butter, browned in a pan (45 mL)
2 tbsp powdered erythritol (30 mL)
2 tbsp whole milk powder** (30 mL)
1/2  tsp molasses (2 mL)
1/4  tsp caramel extract*** (1 mL)
1/8  tsp vanilla extract (0.5 mL)
1/2  cup vanilla whey protein (125 mL)

Make the Ultra Low-carb Crepes.  Use the caramel for filling the crepes or topping them.

Caramel:  In food processor, combine whipping cream, liquid sweetener, browned butter, powdered erythritol, whole milk powder, molasses, caramel extract and vanilla extract; process well.  Add vanilla whey protein; process, stirring at least once to scrape the sides of the bowl.

Nutritional Analysis for the Caramel:  Yield: 1 cup (250 mL),16 servings, 1 serving:  56.9 calories; 2.4 g protein; 4.9 g fat; 0.9 g net carbs

Helpful Hints:  *I am sure regular whipping cream would work as well.  **You can use skim milk powder, but first blend in a blender or coffee bean grinder until finely ground and then measure. ***I have also used butterscotch extract for a butterscotch flavor.  The caramel would make a good frosting for a cake, cookies or a filling between plain cookies.  Double the recipe if necessary.  In this recipe there will be some crepes leftover.

Yield: Enough for 8 crepes
1 crepe with 2 tbsp caramel
155.7 calories
8.0 g protein
12.4 g fat
2.8 g net carbs  


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Monday, December 19, 2016

BACON CHEESEBURGER COTTAGE PIE




BACON CHEESEBURGER 
COTTAGE PIE
This really is the tastiest Cottage pie I have had low-carb or high-carb!  Cottage pie is similar to Shepherd's pie which is made with ground lamb instead of ground beef. Try it and you won’t be sorry.  You also will not miss mashed potatoes on top of this at all. The Cheddar Cheese in the cauli mash is what gives it that lovely golden color.  This meal is very tasty with a simple salad on the side. or some cooked tomato or broccoli or tender green beans. It's a meal in itself and by itself.  Very good.

2 tbsp bacon fat (30 mL)
4 oz onion, chopped (120 g)
21/2  oz chopped carrot (70 g)
1 celery stalk, sliced thinly
1 cup chicken, OR beef broth (250 mL)
21/2  lbs lean ground beef , OR lamb for real shepherd's pie! (1.1 kg)
2 tbsp minced garlic (30 mL)
  (I used the bottled kind)
Cheese Sauce (x 2)  - see RECIPE BELOW
2 tbsp sugar-free ketchup, OR to taste (30 mL)
1 tsp Worcestershire sauce, optional (5 mL)
Seasoning salt, to taste
Cauli-Mash for the top:
1 small to medium cauliflower, cut into florets
1/2  cup Cheese Sauce (see recipe below) (125 mL)
3 eggs
1/2  tsp salt (2 mL)
1/2  cup grated Cheddar cheese (125 mL)
4 slices bacon, cooked crisp and crumbled

Preheat the oven to 375°F (190°C). 

In frying pan, in bacon fat over medium heat, stir fry, onion, carrot and celery about 5 minutes.  Add chicken, OR beef broth and cook until vegetables are tender.  Set aside.

In frying pan, brown ground beef and garlic.  Add Cheese Sauce (withhold 1/cup (125 mL) Cheese Sauce), ketchup, Worcestershire sauce, if using and seasoning salt, to taste.  Cook until heated through completely.  Stir in cooked vegetables.  Place in glass 9 x 13-inch (2 L) casserole dish.

In pot of boiling water, cook cauliflower florets until very tender.  Drain and place in salad spinner, if you have one, to remove excess moisture, otherwise pat dry with paper towels.  In food processor, process cauliflower, the reserved 1/2  cup (125 mL) Cheese Sauce, page___, eggs and salt until smooth.  Smooth cauli-mash over top of meat mixture in casserole dish.  Sprinkle with Cheddar cheese and bacon bits.  Bake 25 minutes. 

Yield:  8 LARGE servings
1 serving 
675.6 calories
45.1 g protein
51.1 g fat
1.5 g fiber


6.4 g net carbs

CHEESE SAUCE
This cheese sauce will amaze you!  You can normally use whatever cheese you have on hand.  It is a super-useful recipe and you'll never ever miss flour-filled cheese sauces again, as this tastes better and is nice and thick too.

Cheese Sauce:
4 oz regular cream cheese (125 g)
3 tbsp butter (45 mL)
1/3  cup Low-Carb Milk, (75 mL)
  OR whipping cream
1/4  tsp salt, OR to taste (1 mL)
1/8  tsp white pepper (0.5 mL)
2/3  cup grated Cheddar cheese (150 mL)
1 tbsp water, optional (15 mL)

In nonstick pan or pot, combine cream cheese, butter, Low-Carb Milk, page 25, OR whipping cream, salt and white pepper.  Whisk occasionally.  Stir in Monterey Jack, OR Cheddar cheese until it melts and sauce is smooth.  If necessary, add a tablespoon (15 mL) of water.

Helpful Hints:  *Spreadable cream cheese may be used to make a less expensive sauce. It will be a slightly thinner sauce. Buy the spreadable cream cheese in the bigger tubs, if possible.  Double the recipe when needed for covering a very large dish of vegetables, such as the Vegetable Au Gratin Casserole.

Yield:  1 cup (250 mL) Cheese sauce
2 tbsp (30 mL) per serving
125.2 calories
4.0 g protein
11.9 g fat
0.7 g net carbs

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Saturday, December 17, 2016

MIRACLE DOUGH CHICKEN CLUB RING








MIRACLE DOUGH CHICKEN CLUB RING

Attractive enough to eat!  Seriously, this looks great and tastes great! Lovely lunch to serve to your high-carb girlfriends to brag about your yummy low-carb lifestyle.

13/cups cooked diced chicken (425 mL)
3 slices bacon, cooked and crumbled
1/cup mayonnaise (75 mL)
1/cup Greek yogurt (60 mL)
2 tbsp minced fresh parsley (30 mL)
2 tsp Dijon mustard (10 mL)
11/cups grated Swiss cheese (300 mL)
1/tsp salt (0.5 mL)
2 cups shredded lettuce (500 mL)
  (your choice)
2 plum tomatoes, chopped
Miracle Dough:
2 cups grated Mozzarella cheese (500 mL)
2 tbsp butter, melted (30 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)
1 egg, fork beaten
1/tsp onion salt (1 mL)
1/tsp granulated garlic powder (1 mL) 

In medium bowl, combine chicken, bacon and 3/cup grated Swiss cheese .  In small bowl, combine mayonnaise, Greek yogurt, parsley and mustard.  Stir into chicken mixture to combine well.

Miracle Dough:  In microwave oven in microwaveable bowl, melt Mozzarella cheese.  This took 2 minutes in my 1200 Watt microwave oven. Remove with oven gloves (be very careful!).  Pour melted butter over top of cheese. Place Gluten-Free Bake Mix 2 on top. In small bowl, beat egg with fork.  Add onion salt and garlic powder; whisk with fork.  Add to Mozzarella cheese mixture. Stir with a fork to form a dough ball, adding a little coconut flour to help the dough become soft and malleable.  Knead slightly to form a ball.

Place half dough on parchment paper and cover with plastic.  Roll out into a 10-inch (25 cm) circle.    Repeat with the remaining dough.  Cut each circle in half and divide each of those halves into 6 triangles.  Place the triangles in a big circle on a large, greased pizza pan, with the pointed edges of the triangular pieces of dough facing the outside circumference of the pizza pan and the wider parts overlapping, leaving an open circle in the center.  Place the chicken mixture on the overlapping dough close to the open vacant circle in the center. Sprinkle with remaining grated Swiss cheese and some chopped tomatoes. Fold the pieces over the filling, tucking them in a bit, but don’t worry too much as it will keep its shape.

Bake 20 minutes.  Loosen underneath the ring with a metal spatula and place back in the oven on top rack (for browning the top of the ring), and position the part that is least brown towards the back of the oven.  Bake another 7 to 10 minutes, or until golden in color (not dark).  Carefully remove the ring to a serving platter and in the center place the lettuce and remaining chopped tomatoes.  Serve and enjoy!

Yield:  8 servings
1 serving
402.8 calories
26.5 g protein
29.5 g fat
0.4 g fiber
6.4 g net carbs

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MIRACLE DOUGH TIPS: - Please note:USE BOB'S RED MILL COCONUT FLOUR FOR ALL MY RECIPES AND ESPECIALLY FOR THIS MIRACLE DOUGH - COCONUT FLOURS DIFFER GREATLY IN THEIR ABILITY TO ABSORB MOISTURE!  There are several variations of this kind of dough on the internet, but mine is different to all the others out there.  I am getting very adept with this dough.  Use a fork to make it come together.  At first it looks impossible (might even have strings of cheese in it), but keep mixing and then turn out on a cutting board.  Knead for a couple of minutes, adding a bit of coconut flour as needed to make a lovely elastic dough. The more coconut flour one can add (usually about 1 tbsp or a bit more), the more bread-like the dough becomes (more substantial).  Since coconut flour is mostly fiber, you're not really adding much in the way of carbs, spread over several servings.  I put the dough ball on parchment paper and cover the dough with plastic wrap and using a  rolling pin (sometimes I use my special small one for pie dough), roll it out with ease.  If at any time the dough becomes resistant to rolling, nuke it approximately 10  to 20 seconds and away you go again!

Here is how it looks while mixing with a fork - looks impossible, right?  Don't worry, keep mixing!



Here is a pic of the dough ball - lovely, soft and malleable!!


Mozzarella cheeses that I have successfully used with the Miracle Dough and The Sweet Miracle Pastry Dough as well.  I get mine from Price Smart in Central (technically South America) America, which is the same as Costco in the United States.

I tried this one a couple of times

I usually grate my own cheese using my 20-year old Braun food processor, which has a ton of gadgets - this is the cheese I use most often - looks like it might be very similar to the one above, however, I think they sometimes add something to their grated cheese to help it last longer.  I could be wrong.  CLICK ON THE PHOTO TO SEE A BIGGER IMAGE.

Thursday, December 15, 2016

GINGER COOKIES



GINGER COOKIES
These cookies were a favorite of my husband.  They would make a good addition to the holiday cookie tray.

21/cups Gluten-Free Bake Mix 2 (625 mL)
2 tsp ground ginger (10 mL)
1 tsp baking soda (5 mL)
1 tsp cinnamon (5 mL)
1/tsp ground cloves (2 mL)
1/tsp salt (0.5 mL)
1 egg
3/cup butter, softened (175 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup (250 mL)
  sugar
1/cup granulated erythritol (60 mL)
1 tbsp molasses (15 mL)
Dry Mixture:
3 tbsp powdered erythritol (45 mL)
2 tbsp Gluten-Free Bake Mix 2 (30 mL)

Preheat oven to 350°F (180°C).

In large bowl, combine Gluten-Free Bake Mix 2, ground ginger, baking soda, cinnamon, ground cloves and salt.

In food processor, process egg, butter, liquid sweetener, erythritol and molasses.  Add dry ingredients and process.  Form balls from heaping tablespoonfuls of dough.

Dry Mixture:  In small bowl, combine powdered erythritol and Gluten-Free Bake Mix 2.

Roll in the dry mixture and place on greased cookie sheet.   Press down lightly with a fork.  Bake 8 minutes on bottom shelf and 2 minutes on the middle shelf.  Keep in the refrigerator or freezer once cooled.

Yield:  32 cookies
1 cookie
82.0 calories
1.7 g protein
7.3 g fat
0.0 g fiber
2.4 g net carbs

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MOCK SWEET POTATO CASSEROLE



MOCK SWEET POTATO CASSEROLE
  I really like this.  I’m not sure how closely it mimics sweet potato casserole, but my husband said this is a keeper!  You can use canned butternut squash for this recipe to make things simpler yet.  I have made this recipe several times.

2 eggs
2 tbsp melted butter (30 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
2 tbsp powdered erythritol, optional (30 mL)
1/2  tsp salt (2 mL)
1 tsp vanilla extract (5 mL)
2 cups any cooked yellow squash (500 mL)
  (not spaghetti squash though)
1 cup canned pumpkin (250 mL)
1/2  cup heavy cream (125 mL)
1/2  tsp glucomannan powder, OR xanthan gum, optional (2 mL)
Ground nutmeg sprinkle

Preheat oven to 350°F (180°C).  In food processor, process eggs, butter, liquid sweetener, erythritol, salt and vanilla extract.  Add squash, pumpkin, heavy cream and glucomannan powder, OR xanthan gum; process until smooth.  Pour into 9-inch glass pie dish. Sprinkle with ground nutmeg. Bake about 40 minutes or until set. 

Helpful Hints:  Whenever I want to reduce the sodium in a dish, I use half regular salt and half No Salt®.  The latter does not taste great on its own, but mixed with regular salt, it tastes great in most dishes and even baking.  To be honest, these days, I don't bother trying to reduce salt in my own recipes, because it turns out the old guidelines for salt intake were completely incorrect.  Having too little salt is actually detrimental to health and reduces lifespan.  Go figure!  I used to hate seeing the scale go up 2 lbs due to water retention from eating salt, but now I just accept that I have a salty weight and a weight that is 2 lbs lighter when my salt intake is a little lower.  It is just water weight after all.  No big deal.  However, I realize some people do have to watch salt intake for other reasons and this little trick I mentioned here comes in handy.

Yield:  8 servings 
1 serving
113.3 calories
2.7 g protein
9.1 g fat
4.8 g carbs


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