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Friday, September 12, 2014


I love long green beans.  You don’t have to fiddle with them to remove strings; you just cut them and cook them, and they are fabulous and tender. This makes a showy dish with the sesame seeds.  I love sesame seeds.  I remember as a young woman my favorite snack was a sesame and honey candy snack.  It was several wafers of sesame seeds.  Do you remember those?  I haven't seen them in ages, besides I wouldn't buy it these days, being a low-carber and all.  

3 tbsp butter (45 mL)
1 lb long green beans, cut up (0.45 kg)
1/onion, chopped
1/tsp crushed garlic (2 mL)
1 tsp ground ginger, OR use (5 mL)
  Up to 2 tbsp minced fresh ginger
1/tsp salt, OR to taste (2 mL)
1/tsp black pepper (1 mL)
1/cup chicken stock, OR water (125 mL)
1 tbsp sugar-free honey, OR sweetener (15 mL)
2 tbsp toasted sesame seeds* (30 mL)

In large pot, in boiling water, cook green beans until almost tender, 10 to 12 minutes.  Set aside.

In large frying pan, over medium heat in butter, fry onion until turning translucent.  Add garlic and ginger (if using fresh) stir fry briefly until turning brown.  Add green beans and sprinkle with ginger (if using powder), salt and pepper. Stir fry 1 minute.  Stir in chicken stock, OR water and sugar-free honey, OR sweetener.  Cook until most of the moisture evaporates.  Serve sprinkled with sesame seeds. 

Helpful Hint:  *To toast sesame seeds, place in dry nonstick frying pan and stir fry until turning brown.

Yield:  4 to 6 servings
1 serving
148.3/98.8 calories
3.3/2.2 g protein
11.1/7.4 g fat
2.9/1.9 g fiber
8.7/5.9 g net carbs 

Tuesday, September 9, 2014


Veggies are our friends.  Make sure you always have interesting veggies at meal times.  They are good carbs and when you make them interesting and satisfying, the low-carb lifestyle seems good and tasty.  If they are boring sides, you'll soon get tired of low-carbing, I imagine.

I often like to make Fried eggplant....I "bread" it and dip it in egg and then fry in light-tasting olive oil. (click) I tried frying in bacon fat...nope, not as good.  I would have thought it would taste better, but it sure didn't.

Here is my breading.  The broccoli you see in the photo is roasted broccoli.  Don't you also enjoy roasting veggies?  It brings out their natural sweetness in veggies.  Here is post I did on it once. (Click highlighted text)

Here is my Tumeric Roasted Eggplant recipe. (Click)  I usually do something along these lines, but I leave out the turmeric and thyme and instead of salt, I use my favorite seasoning salt...sometimes add Italian seasoning too and black pepper.

Friday, September 5, 2014


A delicious recipe given to me by my dear mother-in-law, Kay Eloff, who passed away this year, August 23,2014, at the age of 83. She lived in Cape Town, South Africa with her husband, a retired doctor, who is still alive at 88 years old. She was one of the most talented people I knew. I will always remember her very fondly, as will my hubby who was a real Mommy's boy and is not ashamed to admit it! This quiche also makes a great vegetarian entrée, if you leave out the bacon.

Almond Parmesan Crust, OR Single Pie (Click here)
2/cup ground almonds (150 mL)
1/cup grated Parmesan cheese (75 mL)
2 tbsp unsalted butter, melted (30 mL)
1 egg yolk
6 bacon slices
1 whole large leek, cut thin diagonally, OR (6 oz; 170 g)
  whites only of 2 leeks
1, 10 oz package frozen spinach (300 g)
8 oz light cream cheese, OR regular softened (250 g)
1 cup sour cream (250 mL)
5 extra-large eggs, beaten
4 oz feta cheese, crumbled (125 g)
1/cup grated Parmesan cheese (125 mL)

Almond Parmesan Crust:  In medium bowl, combine ground almonds, Parmesan cheese, melted butter and egg yolk.  Using plastic wrap, press crust into 9-inch (23 cm) springform pan.  Bake in 350°F (180°C) oven 10 minutes.

Filling:  In large skillet, cook bacon until it gets somewhat crisp.  Set aside to drain on paper towels.  In bacon fat, cook leeks over medium heat until soft. Squeeze liquid out of spinach and add to leeks along with bacon. In food processor or in bowl with electric mixer, process cream cheese. Add sour cream; process.  Add eggs one at a time, while processing, until smooth.  Stir in feta cheese and Parmesan cheese.  Pour mixture over vegetables and bacon; stir to combine well.  Pour over prepared crust. 

Bake in 350°F (180°C) oven 50 minutes, or until set.  Allow to stand 10 minutes before cutting.  Sprinkle with extra Parmesan cheese, if desired.

Yield:  8 generous servings
Almond Parmesan crust/single pie crust
361.0/380.9 calories
19.7/19.6 g protein
28.1/28.7 g fat
2.5/1.5 g fiber
6.4/9.5 g net carbs

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

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Wednesday, September 3, 2014



These are plain addictive.  You could use almond butter instead of peanut butter if you prefer.  This honestly did not last a day in our household.  I paid for making this with a migraine headache.  Worth it?...probably not, but it was very good and too hard to resist! LOL

1 cup Gluten-Free Bake Mix 2 (250 mL) OR use ground almonds/almond flour or a combo of almond flour and 2 tbsp whey protein or coconut flour
1/cup desiccated coconut (60 mL)
1/cup powdered erythritol (60 mL)
1/cup peanut butter (60 mL)
1/cup unsalted butter (if your peanut butter is salty), melted (60 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
3.5 oz sugar-free chocolate, OR dark chocolate (100 g)
2 tbsp unsalted butter, melted (30 mL)
2 tbsp heavy cream (30 mL)

In food processor, or in bowl of mixer, process Gluten-Free Bake Mix 2, page___, coconut, erythritol, peanut butter, unsalted butter and liquid sweetener.

Press into an 8-inch (20 cm) square glass dish.  Place in freezer.

Meanwhile in double boiler, or small nonstick pot, over medium-low heat, melt chocolate along with butter.  Once it is melted, stir in cream.  Spread over crust layer.  Freeze until set and cut into 12 bars.  Refrigerate.

Yield:  12 bars
1 bar
188.2 calories
3.2 g protein
15.8 g fat
0.4 g fiber
3.3 g net carbs

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

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A lovely banana flavor comes through with fewer bananas needed.  This recipe makes two loaves and they are moist with a fine texture and practically no zucchini flavor comes through.  It is not detectable to me. What a great way to use zucchini to keep banana bread moist without using extra bananas!  My most popular Banana Bread from Volume 1 of Low-Carbing Among Friends uses 2 bananas for one loaf, so here's a way to have a slightly lower carb banana bread.

5 eggs
1 cup light-tasting olive oil (250 mL)
Liquid sweetener (sucralose or stevia) to equal 11/cups (375 mL)
1/cup granulated erythritol (125 mL)
11/tsp unflavored gelatin (7 mL)
2 bananas, mashed
31/cups Gluten-Free Bake Mix 2, (800 mL)  (CLICK for recipe)
11/tsp baking powder (7 mL)
11/tsp baking soda (7 mL)
11/tsp cinnamon (7 mL)
11/cups grated zucchini (375 mL)

Preheat oven to 350°F (180°C). 

In food processor, or in bowl of a mixer, combine eggs, oil, liquid sweetener, erythritol and gelatin; process.  Add bananas and process.

In large bowl, combine Gluten-Free Bake Mix 2, baking powder, baking soda and cinnamon.  Add to wet ingredients.  Process.  Stir in grated zucchini.

Pour into two very good nonstick, 8 x 4-inch (20 x 10 cm) baking pans {otherwise line older pans with parchment paper, wax paper (grease the pan first to aid in helping the paper stick) or foil.  Bake 1 hour, or until a dinner knife inserted in the center of each loaf comes out clean.  Allow to cool in the pans 20 minutes.  Run a knife around the edges and push the knife or a spatula underneath the loaf to make sure it is not sticking at all.  Invert, securing the loaf with your hand and shake gently.  It should come out perfectly.  Allow to cool completely on the wire rack before slicing.  Enjoy with butter or my spreadable butter (using light olive oil and butter - available on my blog).

Helpful Hint:  I was easily able to get 20 slices out of each loaf. 

Yield:  18 to 20 slices
1 slice
116.1/104.5 calories
2.7/2.4 g protein
9.9/8.9 g fat
0.2/0.2 g fiber

3.7/3.3 g net carbs

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

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Tuesday, September 2, 2014



This is a comfort-food squash casserole. I think some people may prefer this to cauli-mash.  I used mild curry, so it is barely detectable as curry.  Squash is very inexpensive in the tropics and often I actually do prefer a squash casserole to cauli-mash (unless it is loaded cauli-mash, but then it is usually quite calorific as well.).  This is low in calories and carbs.  Hey, that's pretty good for a veggie side.  Here is another squash casserole that I enjoy. (Click highlighted text for the recipe)

3.5 lbs ayote squash, OR  (1.6 kg)
  butternut squash (mine was already halved)
2 eggs
1/cup coconut milk (125 mL)
Sweetener to equal 2 tsp sugar* (10 mL)
11/tsp curry powder (7 mL)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)
1 tbsp desiccated coconut, (15 mL)

Preheat oven to 350°F (180°C). 

In large pot, in boiling water, cook squash until soft to the tip of a paring knife.  Remove from water and allow to cool.  Remove skin and place in food processor bowl with sharp blade.  Process until smooth.

In medium bowl, beat eggs with a fork.  Stir in coconut milk, sweetener, curry powder, salt and pepper.  Add to squash and process until smooth.  Pour into a 1-qt casserole dish (1 L) and smooth the top.  Sprinkle with coconut.

Bake 30 to 35 minutes, or until set.

Helpful Hint:  *The sweetener is there to balance flavors, but you can leave it out, if desired.

Yield:  8 servings
1 serving
67.3 calories
2.5 g protein
4.9 g fat
0.8 g fiber
3.6 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! 

Saturday, August 23, 2014


For tender steak, you could also use bottom round, flank, skirt or blade steaks.  Ribeye, T-Bone and tenderloin have little connective tissue and would not do well in the slow-cooker.  Slow-cooker meals can be a real time saver for busy folks.  Even I find the odd slow-cooker dinner a huge help.  Then all I need to provide is some tasty side dishes.  It makes it easier for sure.

Side Dishes: Celery Crunch Casserole and Buttery Cauli Mash

Bacon fat
2 lbs beef sirloin, cut into (0.9 kg)
  2-inch (2.5 cm) strips
14.5 oz can diced tomatoes (398 mL)
1/cup chicken stock (125 mL)
1/cup water (125 mL)
2 tsp soy sauce (10 mL)
Sweetener to equal 2 tsp sugar (10 mL)
1 tsp liquid smoke (5 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
2 large green peppers, cut up (or colored ones)

In bacon fat, brown beef. In medium bowl, combine tomatoes, chicken stock, water, soy sauce, sweetener, liquid smoke and cornstarch.  Pour sauce mixture over beef and peppers.  Place slow-cooker on low for 6 to 8 hours.

Yield:  6 servings
1 serving
289.2 calories
30.7 g protein
13.8 g fat
1.7 g fiber
8.3 g net carbs 


Beginning the first layer of the lasagna - sauce first and then meat mixture

Three layers of crepes, sauce, meat mixture and cheese 

Out of the oven 

Check out the molten cheese and layers of crepes with yummy filling

This amazingly tasty lasagna could be served for breakfast, lunch or dinner!  I loved it and to my mind it rivals my other Crepe Lasagna which is basically a copycat of the real thing.  Lasagna noodles are easy to replace when using my ultra low-carb crepe recipe.  I don't miss lasagna at all now.  Truth be told though, I've never been a big pasta eater, even in my high-carb days. I used to love bread and today I can take it or leave it.  Desserts were also my Achilles heel and even today I have to watch sugar.  It's hugely addictive and pretty much guaranteed to put on weight.

13 Crepes required (DOUBLE the crepes recipe - click the highlighted, underlined words)
4 cups cooked chicken (1 L)
1 lb sliced mushrooms (0.45 kg)
2 tbsp bacon fat, divided (30 mL)
Salt and pepper sprinkle, to taste
1 medium onion, chopped
9 slices bacon, cooked and cut into pieces
Cheese Sauce (double recipe)
  (use only 2/3 cup (150 mL) grated Mozzarella cheese)
2 cups grated Mozzarella cheese (500 mL)

Prepare crepes. You will have to double the recipe to get enough crepes.

In large bowl, place cooked chicken, cut up into bite-sized pieces.

In large skillet, over medium high heat, cook mushrooms in 1 tbsp (15 mL) bacon fat.  Toss to combine with bacon fat.  Place lid lightly on skillet and cook until moisture evaporates.  Remove lid and stir fry briefly, sprinkling very lightly with salt and black pepper.  Add to chicken.

In same skillet, over medium high heat and in remaining bacon fat, cook onion until turning brown.  Add to chicken and mushrooms.  Add cooked bacon pieces as well.

Prepare Cheese Sauce.

To assemble:  Place a small amount of cheese sauce on the bottom of a 9 x 13-inch (23 x 33 cm) baking dish.  Layer with 4 crepes and fill in spaces with part of the extra crepe (remember there are 13).  Top with more cheese sauce, chicken mixture and 2/cup (150 mL) grated Mozzarella cheese.  Repeat once more. Then one last layer is 4 crepes, cheese sauce, meat mixture and cheese on top.

Cover casserole with tin foil.  Bake in 350°F (180°C) oven 25 minutes.  Remove foil and bake 5 minutes uncovered.  Allow to cool 5 minutes before serving.

Yield:  12 servings
1 serving
334.9 calories
25.6 g protein
23.7 g fat
0.6 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! 

Sunday, August 17, 2014



I love these crepes!  Spread them with cream cheese, fold them over or roll 'em up and cover them in a sweet strawberry sauce (OR use frozen unsweetened raspberries instead). Yummy treat for a dessert or for breakfast!

3 oz regular cream cheese (90 g)
5 eggs
2 tbsp coconut flour (30 mL)
1 tbsp gluten-free oat flour (15 mL)
Liquid sweetener to equal 4 tsp sugar (equivalent 2 packets sweetener of your choice) (20 mL)
1/2 tsp vanilla extract (5 mL)
Strawberry Sauce:
3 cups frozen, unsweetened strawberries (750 mL)
Liquid sweetener (sucralose or stevia) to equal 1/3  cup sugar, OR 
  granular sweetener equivalent
2 tbsp powdered erythritol (30 mL)

Sweetened Spreadable Cream cheese (for inside crepes)

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 3 tbsp (45 mL) batter for each crepe and a small, nonstick 6-inch (15 cm) crepe pan (inside diameter).  Tilt pan to coat with batter.  Cook over medium heat.  Flip crepe when it is easy to slide a spatula underneath it.  Cook a few seconds on the second side.  Set aside in covered casserole dish and in the oven at a low heat of 190°F (88°C).  Brush pan with a little olive oil between every other crepe or so.

Strawberry Sauce:  In saucepan, place frozen strawberries and allow to thaw at room temperature. Remove strawberries with slotted spoon and slice them thinly.  Return to saucepan.  Add liquid sweetener and powdered erythritol.  Bring to the boil and simmer until sauce has thickened sufficiently.  Refrigerate.  Serve strawberry sauce poured over individual crepes.

Assembly:  Spread crepes with sweetened spreadable cream cheese, roll up and serve with strawberry sauce.

Yield:  11 crepes
1 crepe
41.9 calories
3.1 g protein
2.5 g fat
1.0 g net carbs

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

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Saturday, August 16, 2014


Fabulous color…rich, dark pink….love it!  I would simply eat it because of the color alone. LOL  Seriously, this pie is addictive.  More than half was gone in less than a few hours and it was just hubby and me (read…mostly me!).  It is sweet-tart with a delicious cookie crust on the bottom.  Although this may look like a lot of steps to make the pie, it really comes together very quickly, as long you have the Gluten-Free Bake Mix on hand (I usually do) and your mixing bowl and beaters are chilled.  You can, of course, substitute your own favorite pie crust, and skip the Gluten-Free Bake Mix.  You could even use a mixture of almond flour and maybe a 1/4 cup coconut flour.  That should work.

Cookie Crust:
11/cups Gluten-Free Bake Mix 3 (300 mL)
  (could use a mixture of almond flour and 1/4 cup coconut flour)
1 tbsp powdered erythritol (15 mL)
1/tsp salt (0.5 mL)
1/3  cup unsalted butter (75 mL)
1 egg yolk
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
1 tbsp ice cold water (15 mL)
1/tsp vanilla extract (2 mL)
8 oz regular cream cheese (250 g)
Liquid sweetener to equal 1 cup sugar (250 mL)
1 tbsp lemon zest
2 tsp fresh lemon juice (10 mL)
1 package gelatin (1 tbsp; 15 mL)
1/4  cup water (60 mL)
12-oz packet frozen, unsweetened raspberries (375 g)
Granular sweetener* to equal 2 tbsp sugar (30 mL)  OR use what you normally use!
Crème Fraiche:
1 cup whipping cream (250 mL)
Liquid sweeter (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/tsp xanthan gum (0.5 mL)
2/cup sour cream (150 mL)
1/tsp vanilla extract (2 mL)

Preheat oven to 350°F (180°C). 

Cookie Crust:  In medium bowl, combine Gluten-Free Bake Mix 3, powdered erythritol and salt.  Rub in butter with your fingers until evenly distributed.  In small bowl whisk together egg yolk, liquid sweetener, ice cold water and vanilla extract.  Stir into dry ingredients until they come together (It should not be too wet, so add a little more bake mix, if needed).  Press into a 9-inch (23 cm) glass pie dish and a little way up the circumference.  Bake 15 minutes, or until crust is turning golden in places.  Set aside to cool.

Filling:  In food processor or mixer, process cream cheese, liquid sweetener, lemon zest and lemon juice until smooth.  In medium bowl combine raspberries and granular sweetener. In cereal bowl, combine gelatin and water.  Nuke about 35 seconds or until gelatin has melted and dissolved. Stir gelatin mixture and Crème Fraiche into the cream cheese filling.  Then stir in the raspberries, until the whole mixture is a beautiful, bright pink color.  Scoop into center of cooled crust.  Spread mixture evenly in pie dish.  Cover pie with a dinner plate turned upside down and refrigerate.

Crème Fraiche:  In ice cold mixing bowl with ice cold beaters or in food processor with whipping assembly, on lower speed process whipping cream with liquid sweetener.  While processing, sprinkle in xanthan gum.  As it thickens significantly, quickly add the sour cream and vanilla extract, just until combined.

Helpful Hint:  I used Natural Mate® erythritol/sucralose granular sugar substitute, which also comes in a stevia version.

Yield:  10 servings
1 serving
310.7 calories
6.2 g protein
27.9 g fat
2.3 g fiber
7.1 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! 

Friday, August 15, 2014


Halved chicken breasts with sausage on top

Muenster cheese laid over top of the sausage

Mushroom soup poured evenly over casserole and topped with crispy bacon and parsley

Sprinkled with "Bread" Crumb Topping

Fully baked and out of the oven!  Now it was 5 pm and getting dark due to stormy weather!

On the dinner plate and ready to enjoy! :)

 This could be a company casserole.  It’s that delicious.  I served it with long green beans and I think it would be great with sweet mustard peppers and mushrooms as well.  It is great mixing salty and sweet, I find.  Even just a few banana slices would add that bit of sweetness, which is what I did.  If you are looking to reduce the saltiness a little, skip the seasoning salt on the chicken.  The mushroom soup is plenty salty enough.

3.3 lbs chicken breasts, (1.5 kg)
  sliced in half longitudinally
Seasoning salt, to taste
Black pepper, to taste
4 sausages, your favorite (12 oz; 340 g)
6 oz Muenster cheese slices (170 g)
Condensed Cream of Mushroom Soup (don't dilute it, leave out xanthan gum)
1/cup sour cream (125 mL)
1/cup mayonnaise (60 mL)
5 slices bacon, cooked crisp and crumbled
1/cup chopped flat-leaf parsley (60 mL)
Crumb Topping:
3/cup Gluten-Free Bake Mix 3, OR (175 mL)
  “Bread” Crumbs, OR simply almond flour
1/cup Parmesan cheese (60 mL)
2 tbsp butter, melted (30 mL)

Preheat oven to 350°F (180°C). 

Slice chicken breasts in half and line a 9 x 13-inch (23 x 33 cm) glass baking dish.  Move the breasts over a bit to fit them all in, lining them horizonally all along the sides as well as vertically in the center.  Sprinkle chicken breasts lightly with seasoning salt and black pepper.  Slice sausages into rings and place evenly over the top of the chicken.  Layer with Muenster cheese slices.

Prepare Condensed Cream of Mushroom soup (don’t add the water to thin the soup).  Stir in sour cream and mayonnaise.  Spread over top of the casserole to cover completely.  Sprinkle bacon bits and parsley over top of soup mixture.  Now sprinkle the Crumb Topping over top of everything.  Bake covered with foil 45 minutes.  Remove foil and bake another 20 minutes, or until chicken casserole is bubbly and hot and the chicken is white throughout.

Crumb Topping:  In small bowl, combine Gluten-Free Bake Mix 3,  OR “Bread” Crumbs, Parmesan cheese and melted butter.  

Yield:  8 servings
1 serving
651.7 calories
62.3 g protein
40.9 g fat
0.1 g fiber
4.9 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!