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Wednesday, August 26, 2015



This chicken is melt-in-your mouth tender with this method of brushing the chicken with salted butter on the inside before stuffing.

4 large chicken breasts
2 tbsp butter, melted (30 mL)
1/2  tsp salt (2 mL)
3 tbsp olive oil (45 mL)
3 cups fresh mushrooms, sliced (750 mL)
1/2  cup chopped onion (125 mL)
1 tsp crushed garlic (5 mL)
1/2  tsp seasoning salt (2 mL)
1/2  tsp Italian herb seasoning (2 mL)
1/8 tsp black pepper (0.5 mL)
2 cups shredded Mozzarella cheese (500 mL)

8 slices bacon, cooked but still pliable

Preheat oven to 350°F (180°C). Wash chicken breasts and remove any bits of bone.  Carefully slice the chicken breasts open down their length, butterfly-style (not all the way through to the other edge).  Open each breast along the fold.  Cover with plastic wrap and with meat mallet pound the chicken breasts until they are thinner all over. 

In small bowl, combine melted butter and salt.  Brush salted butter over inside of chicken breasts. 

Filling:  In nonstick frying pan in olive oil, over medium heat, stir-fry mushrooms and onion.  When onions are softening, add garlic and cook a while longer.  Sprinkle with seasoning salt, Italian herb seasoning and black pepper.  Place in bowl and allow to cool.  When cool, stir in Mozzarella cheese.

Fill chicken breasts with mushroom cheese mixture and fold over top flap of chicken breast to cover filling.  Wrap 2 pieces of prepared bacon around each chicken breast and place in a 2-quart (2 L) casserole dish.  Brush with salted butter again.  Bake 40 to 45 minutes, or until chicken is cooked through (white throughout and not pink).  Halfway through baking, brush pan juices over chicken.

Yield:  4 servings
1 serving
483.3 calories
41.6 g protein
32.3 g fat
5.1 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Tuesday, August 25, 2015


These cookies have a super, rich texture and a more subtle peanut butter flavor and, frankly, they are probably one of the nicer ones I have made. Keep them in the freezer.  I suspect xylitol would also be fine to use, but give it a skip if you have dogs.  Xylitol is deadly for dogs.  I dare not use it on account of Smiley.

Note:  You can use Gluten-Free Bake Mix 1 - they are interchangeable bake mixes, with only slight differences occurring.  
1/2 cup butter (125 mL)
1/2 cup smooth peanut butter (125 mL)
1 egg
Liquid sweetener (sucralose or stevia) to equal 3/cup sugar (175 mL)
3 tbsp granulated erythritol (45 mL)
1 tsp vanilla extract (5 mL)
1/2 tsp unflavored gelatin (2 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)
1/2 tsp baking powder (2 mL)
1/2 tsp baking soda (2 mL)

Preheat oven to 350°F (180°C).  In food processor, process butter, peanut butter and egg until smooth.  Add liquid sweetener, granulated erythritol, vanilla extract and gelatin; process.  Add Gluten-Free Bake Mix, baking powder and baking soda.  Process until smooth (the batter will be moist).

Drop tablespoonfuls on greased cookie sheet.  Bake 10 minutes or until brown underneath.  Allow cookies to cool on cookie sheet.  Transfer to sealed container and place in freezer.

Helpful Hints:  These cookies would probably also be very nice with a frosting such as the Betty Crocker® -like frosting (click for recipe).

Yield:  24 cookies
1 cookie
90.2 calories
2.3 g protein
8.2 g fat
1.8 g carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!



By adding cooked quinoa to cauli-rice, it takes it to a whole new level and definitely gives it more body and flavor.  You can play with this recipe and add soy sauce and stir-fried veggies to make really interesting and tasty “rice.”  My husband loves rice and he approved!  Eat within 3 days though.  It won't last as long as regular rice in the refrigerator.  I don't think that will be an issue though.  It is so tasty, that it will be gone in no time flat!

SOME PEOPLE ERRONEOUSLY BELIEVE THAT QUINOA IS A GRAIN OR THAT IT IS HIGH-CARB LIKE RICE:  It is not that high in carbs, so you can easily incorporate it in small, judicious quantities and make fun veggies....check out this one!  HERE

My husband buys me a huge bag (cheaper!) of prewashed white quinoa...pretty sure he found it on Amazon.  Yep, here it is - the exact one he bought for me!  CLICK HERE

Quinoa is not a grain.  Read about it over HERE.

Nutrition Facts for cooked quinoa - Find it HERE.  

It is true that many low-carbers use quinoa in their diets. My friend, Char Cunningham, a successful long-term low-carber uses it in maintenance. Usually it is used during pre-maintenance and maintenance, because people always think it is a grain - it is not. 1 cup COOKED quinoa 39 g carbs and 5 g fiber = 34 grams net carbs.  FOR THE RECIPE THAT I linked to, here is the breakdown: Now divide by 24 = 1.4 grams net carbs Of course, I added in all the other ingredients .... now we have: 
Yield: 24 rounds
1 round
47.7 calories
2.7 g protein
2.6 g fat
0.5 g fiber
3.2 g net carbs

For this recipe below it adds, 34 divided by 6 = 5.6 g net carbs - the rest of the carbs are from the cauli-rice.

1 lb cauliflower, cut up (0.45 kg)
1 tbsp olive oil (15 mL)
3 tbsp water (45 mL)
1 cup cooked quinoa (250 mL)*
  (use pre-washed, white quinoa)**
1/tsp seasoning salt (2 mL) 

In food processor, with metal blade in place cut pieces of cauliflower; process until it looks like small rice pieces. 

In nonstick frying pan, over medium heat and in olive oil, toss cauliflower to coat.  Add 2 tbsp (30 mL) water, cover pan and cook 4 minutes.  Stir and add another 1 tbsp (15 mL) water and the cooked quinoa (if the quinoa has been cooked very soft, add this right at the end).  Cook another 3 to 4 minutes, while stir-frying.  Taste and season as desired.

Yield:  6 servings
1 serving
76.3 calories
2.8 g protein
3.1 g fat
2.2 g fiber
8.3 g net carbs (Moderate carbs! - fine for low-carbers at 50 grams carbs a day) 

Helpful Hints:  *How to cook quinoa (you can double up or quadruple up on this recipe, if desired):  I cook quinoa the same way I make regular rice.  Preheat oven to 350°F (180°C). In large pot, bring 1 cup (250 mL) water to boil (I usually add about 2 tbsp (30 mL) extra water).  Add 1/cup (125 mL) dry quinoa and seasoning salt.  You can also add a little turmeric sometimes. Stir and bring to the boil again.  Place lid on pot and cook quinoa in oven about 25 minutes.  Fluff with fork!  This should make 1 cup (250 mL) cooked quinoa.

**I bought a big bag of pre-washed, white quinoa from Amazon.  The make is Roland®.

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Saturday, August 22, 2015



These are very low in carbs and taste pretty good considering. Do not be tempted to use all coconut flour.  It does not taste as good.  Nor will it taste as good with almond flour instead of oat flour. When people think of crepes, they think of sweet fillings, but crepes make delicious envelopes for savory fillings too.  I used the Chicken Spinach Alfredo as a filling for mine (leave out the sweetener if making crepes for savory fillings - although it won't hurt).

9 oz regular cream cheese (255 g)
15 eggs
6 tbsp coconut flour (90 mL)
3 tbsp gluten-free oat flour (45 mL)
Liquid sweetener to equal 4 tbsp sugar (60 mL)
  (leave out for savory applications)
11/tsp vanilla extract (7 mL)

In food processor, process cream cheese.  Add eggs; process.  Add coconut flour, oat flour, liquid sweetener and vanilla extract and process until smooth, scraping down the sides at least once and processing again.

Use 1/cupfuls (75 mL) batter for each crepe and a larger, nonstick 8-inch (20 cm) pan.  Tilt pan to coat with batter.  Cook over medium heat and reduce to lower heat as necessary.  Flip crepe when it is easy to slide a spatula underneath it and top is setting nicely.  Cook a few seconds on the second side.  Set aside in covered casserole dish.  If you need to keep them warmer, place them in the oven in the covered casserole dish at a low heat of 190°F (88°C).  Brush pan with a smidge of olive oil between every other crepe (not included in analysis).

Yield:  18 large crepes
1 large crepe
124.2 calories
7.1 g protein
9.0 g fat
1.0 g fiber

2.3 g net carbs 

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!



A casserole to feed a large family!  Delicious and satiating!  All you need is another vegetable or salad on the side and dinner is served!  This meal was great with cooked broccoli actually. Tons of veggies in this meal.  Have you ever noticed that on a low-carb diet, one eats more veggies than ever before!  This is a fact for most of us.  Vegetables are good carbs and they make up for the starchy sides in a meal.

3 lbs lean ground beef (1.4 kg)
2 slices bacon
2 tsp salt (10 mL)
2 tsp crushed garlic, bottled kind (10 mL)
1 tsp black pepper (5 mL)
3 tbsp bacon fat, divided (45 mL)
1 lb cauliflower, grated (0.45 kg)
3 tbsp water (45 mL)
1 cup chopped onion (250 mL)
1 lb mushrooms, sliced (0.45 kg)
Seasoning salt, to taste
Black pepper, to taste
2 cups grated Cheddar cheese (500 mL)
Creamy Sauce:
8 oz regular cream cheese (250 g)
1 cup whipping cream (250 mL)
1/4  cup water (60 mL)
2 tbsp olive oil (30 mL)
1/4  tsp white pepper (1 mL)

Preheat oven to 350°F (180°C).

In nonstick frying pan, over medium heat, brown ground beef (breaking it up small with a spatula from time to time).  At the start of cooking add bacon which has been cut into small pieces with a kitchen scissors.  Add the salt, garlic and black pepper.  Set aside in a large bowl.

In nonstick frying pan and add 1 tbsp bacon fat over medium heat. Add cauliflower and toss to coat.  Add 2 tbsp (30 mL) water, cover pan and cook 4 minutes.  Stir and add another  tbsp (15 mL) water and cook another 3 to 4 minutes, while stir-frying. When the cauli-rice is soft, add to the meat in the large bowl and stir to mix well.

In nonstick frying pan, in 1 tbsp bacon fat, cook onions until turning soft.  Add remaining bacon fat and toss mushrooms and onions to coat.  Cook over medium heat until the water from the mushrooms evaporates and the mushrooms and onions start turning brown. Sprinkle with seasoning salt and black pepper, to taste. Add to the large bowl and combine well.

Creamy Sauce:  In nonstick frying pan, combine cream cheese, whipping cream, water, olive oil and white pepper.  Stir or whisk over medium heat until the sauce is smooth and creamy. 

Stir the Creamy Sauce into the meat and vegetable mixture.  Put half the mixture in a 9 x 13-inch (2 L) casserole dish.  Sprinkle with 1 cup (250 mL) grated Cheddar cheese.  Top with the remaining meat and vegetable mixture and the remaining Cheddar cheese.

Bake 25 minutes or until hot and bubbly.

Yield:  10 servings
1 serving
617.3 calories
37.2 g protein
49.1 g fat
1.4 g fiber
5.3 g net carbs 

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Tuesday, August 18, 2015


An easy recipe that would go real well with a steak on the side as well for an impressive meal.  Prawns remind me a bit of the taste of to me they are like little lobsters.  You don’t need many each when you have another meat side with the meal.  Prawns can be a bit expensive.

1 lb prawns (0.45 kg)
1/4  tsp salt (1 mL)
1/4  tsp black pepper (1 mL)
1 tbsp butter (15 mL)
1 tbsp olive oil (15 mL)
2 tsp crushed garlic, bottled kind, OR (10 mL)
1/4  cup dry white wine (60 mL)
1/tsp dried parsley (2 mL)
1 tsp lemon juice, OR to taste (5 mL)

Remove shells and tails of prawns.  Cut down the middle of the back of the prawns with a sharp, serrated knife and remove the black vein with the tip of the knife.  Rinse prawns and place in colander over bowl to drain while getting them all ready.  Pat prawns dry with paper towels.

Sprinkle prawns with the salt and pepper and toss to coat. 

In nonstick frying pan, over medium heat, in butter and olive oil, cook garlic until barely turning light brown.  Add the prepared prawns and let cook undisturbed for 1 minute. Turn prawns over.  Add the white wine and parsley.  Cover pan and cook until prawns are done…about 3 more minutes….stirring about once or twice during that time.  Add lemon juice to the sauce, stir and season with salt and pepper, to taste.  Serve right away.

Yield:  3 to 4 servings
1 serving
248.5/186.4 calories
30.4/22.8 g protein
10.9/8.2 g fat
0.1/0.1 g fiber
2.3/1.7 g net carbs 

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Monday, August 17, 2015



Here is a fabulous way to dress up a plain cheesecake and take it over the top!  I loved this!  I am in the mood for cheesecake now after writing this blog post.  I think I need to make one again very soon!  Cheesecake is pretty benign for low-carbers as far as a dessert goes.  Cheesecake helps increase the fat in the diet (a low-carb diet is higher fat or high fat and adequate protein and low in carbs) and is wonderful for breakfast even.  I know, I know...but it really is!  It satiates for hours and nothing better than with a cup of tea or Java first thing in the morning.  Many low-carbers are still fearful of fat, very often because family and friends who are still indoctrinated by the low-fat era/message will constantly be making them feel uneasy, plus their own years of indoctrination are still there very often.  Here are some links that will help you see that the fear of fat was unfounded!  Despite that, and the fact that low-carb is the very best way of life for anyone with pre-diabetes or diabetes or insulin resistance or battling extreme overweight issues, the low-fat, higher carb message is still being preached.  However, that said, many doctors and professionals are enlightened and this is to their patients' blessing and huge health benefit.


Some more amazing links:

How about some more links?:

Fear of Artificial Sweeteners (I understand this - I still fear aspartame - definitely don't cook and bake with it!)

Fear of Bacon AND this LINK (Nitrates!)

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Sunday, August 16, 2015




The top of these muffins has a delightful slight crunch, just like with regular sugar muffins that have a crunchy topping.  These will remind you of the glorious flavors of cinnamon buns.  A really good muffin – great for company as well.  It will be fun to serve as this is definitely dessert in the form of a muffin!

2 cups Gluten-Free Bake Mix 2 (500 mL)
2 tsp baking powder (10 mL)
1/4  tsp nutmeg (1 mL)
1/tsp salt (0.5 mL)
2 eggs
1/cup almond milk (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2  cup sugar (125 mL)
1/4  cup granulated erythritol (60 mL)
2 tbsp melted coconut oil (30 mL)
1 tsp unflavored gelatin (5 mL) (You can use grocery store gelatin too)
1 tsp vanilla extract (1 mL)
Cinnamon Swirl:
1/cup powdered erythritol (125 mL)
3 tbsp butter, melted (45 mL)
1 tbsp cinnamon (15 mL)
1 tbsp almond milk (15 mL)
1/2  tsp molasses, to cut cooling effect from erythritol (2 mL)
Cream Cheese Topping:
4 oz regular, OR light cream cheese (125 g)
Liquid sweetener to equal 3 tbsp sugar (45 mL)
1 tbsp powdered erythritol (15 mL)
1 tbsp almond milk, OR a little more (15 mL)
1 tsp vanilla extract (5 mL)

Preheat oven to 350°F (180°C).

In medium bowl, combine Gluten-Free Bake Mix 2, baking powder, nutmeg and salt.

In food processor, process eggs, almond milk, liquid sweetener, erythritol, coconut oil, gelatin and vanilla extract.  Add dry ingredients; process.  In nonstick well-greased, regular-sized muffin pan, fill muffin cups half full.  Drop a 1/2  tsp of the Cinnamon Swirl mixture on top and with a dinner knife, swirl in gently, making sure it is in swirls and not completely mixed.  Place about another tablespoon (15 mL) muffin batter on top and about 1 tsp (5 mL) Cinnamon Swirl in 3 tiny blobs.  Swirl gently to create a pretty pattern.  Bake 20 to 25 minutes or until a knife comes out clean.  Allow the muffins to cool completely before running a dinner knife around the circumferences and lifting gently underneath with the knife and then carefully removing.  Place a blob of cream cheese topping in the center of each muffin.  Refrigerate and remove 1 hour before serving for a lighter texture, however, they are great cold as well.

Cinnamon Swirl:  In small bowl, combine powdered erythritol, melted butter cinnamon, almond milk and molasses.  Whisk until smooth.

Cream Cheese Topping:   In food processor, process cream cheese, liquid sweetener, erythritol, almond milk and vanilla extract.

Yield:  9 large muffins
1 muffin
265.3 calories
7.1 g protein
22.6 g fat
0.2 g fiber
7.4 g net carbs 

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!

Saturday, August 15, 2015



Do you miss crunchy snacks on your low-carb diet?  This is one of the tastiest and healthiest ways to get that crunch we sometimes crave!  Research celery (OR see below this post) and see how it is so healthy in so many ways.  I used to avoid celery most of my life, but now I love it and buy it often.  It is possibly an acquired taste, but with the filling, it is awesome, and you will soon acquire the taste too, if you don’t already have the taste for this amazing vegetable.  This appetizer is great for satiating the appetite a bit before a meal.

8 oz regular cream cheese (250 g)
3 tbsp sour cream (45 mL)
1 tbsp mayonnaise (15 mL)
1/8  tsp seasoning salt, OR salt (0.5 mL)
8 celery stalks
1/3  cup grated Cheddar cheese (75 mL)
In food processor, or blender, process cream cheese, sour cream, mayonnaise and seasoning salt, OR salt, if using.  Process until smooth.  Wash celery sticks and dry well (this is important!). Fill celery stalks which have been cut to about 3-inch (7.5 cm) lengths with cream cheese mixture.  Sprinkle with grated Cheddar cheese, if using. 

Helpful Hints:  Around Christmas time, add 1/4  cup chopped pecans for a festive flair for your appetizers.  You could also add 2 tbsp finely chopped red onion or red bell pepper.  If you like spice, add a bit of hot sauce.

Yield:  4 servings
1 serving, 4 pieces
243.4 calories
6.6 g protein
22.2 g fat
1.2 g fiber
4.1 g net carbs 

The wonders of CELERY! :)

"Celery is a strongly alkaline food that helps to counteract acidosis, purify the bloodstream, aid in digestion, prevent migraines, relax the nerves, reduce blood pressure, and clear up skin problems. Celery contains compounds called coumarins which are known to enhance the activity of certain white blood cells and support the vascular system. Celery’s rich organic sodium content has the ability to dislodge calcium deposits from the joints and holds them in solution until they can be eliminated safely from the kidneys. Celery is a well known natural diuretic and has ample ability to flush toxins out of the body. Celery also has significant anti-inflammatory properties making it an essential food for those who suffer from auto-immune illnesses. It also contains significant amounts of calcium and silicon which can aid in the repair of damaged ligaments and bones. Celery is rich in vitamin A, magnesium, and iron which all help to nourish the blood and aid those suffering from rheumatism, high blood pressure, arthritis, and anemia. Fresh celery juice is one of the most powerful and healing juices one can drink. Just 16 oz of fresh celery juice a day can transform your health and digestion in as little as one week."

For other great Low-Carb, Gluten-Free recipes by the team & me:

Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!  Volume 4 is FREE with a purchase!