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Tuesday, April 15, 2014


This easy casserole is surprisingly good. I will make this one many times.  I used Japanese eggplant that were going over slightly (getting wrinkly) and they were perfect in this dish. Never will I feed eggplant to the jungle around me again!  Seriously, how do I hide the fact from my hubby that I've let my eggplant go past their date?  My hubby hates to see food go to waste!  That's what I do...the jungle enjoys my eggplant!  I'm surprised I don't have eggplant growing there by now. 

1 lb thinly sliced Japanese eggplant, (0.45 kg)
  about 6 cups (1.5 L)
1 tbsp bacon fat (15 mL)
1 medium onion, chopped
12 oz grated Monterey Jack cheese (340 g)
1/cup Gluten-Free Bake Mix, (60 mL)
2 tbsp fresh parsley, chopped (30 mL)
2 eggs
1/cup whipping cream (60 mL)
1 tsp salt (5 mL)
1/tsp black pepper (1 mL)

Preheat oven to 350°F (180°C).

In pot of boiling water, cook eggplant until tender about 8 to 10 minutes.  Drain well.  Place in large bowl.

In nonstick frying pan, over medium heat in bacon fat, fry onion until browned and tender.  Add to large bowl, along with Monterey Jack cheese (withhold some to sprinkle on top of the casserole), Gluten-Free Bake Mix, page___ and parsley. 

In small bowl, beat eggs with a fork.  Stir in whipping cream, salt and black pepper.   Add to eggplant mixture and stir well to combine. Scrape into 2 qt (2 L) baking dish

Bake 25 minutes, or until firm in the center.

Yield:  8 servings
1 serving
236.7 calories
13.5 g protein
17.8 g fat
5.9 g net carbs

Monday, April 14, 2014



This pie could not be simpler to make.  It is so good that low-carbers can bank on the fact that non low-carbers will not know it is low-carb.  It tastes so naughty, that you can keep this treat for times when you know sweet treats and chocolate you cannot indulge in will abound - like the holidays!

"Graham Cracker" Crust:
1 cup “Bread” Crumbs, OR almond meal* (250 mL)
1/4  cup vanilla whey protein powder (60 mL)
1 tbsp powdered erythritol (15 mL)
1/3  cup butter, melted (75 mL)
Liquid sweetener to equal 1/2   cup (125 mL)
1 tbsp water, if necessary (15 mL)
1/cup raspberry fruit spread (125 mL)
3/cup sugar-free chocolate chips (NEW!!) (175 mL)
40 pecans

Preheat oven to 350°F (180°C).    

"Graham Cracker" Crust:  Preheat oven to 350°F (180°C).  In medium bowl, combine “Bread” Crumbs, vanilla whey protein powder and powdered erythritol.  In small bowl, combine melted butter and liquid sucralose. Sprinkle water over crust ingredients, if needed.  Using plastic wrap, press crust ingredients into 9-inch (23 cm) pie dish and up the sides.  Bake 8 minutes.  If using almond meal, bake 10 to 12 minutes.  Allow to cool.

Filling:  Spread fruit spread carefully in bottom of crust.  Sprinkle with chocolate chips and arrange pecans on top.  Bake 15 minutes.  Serve chilled.

Helpful Hint:  Almond meal is preferable to almond flour in crusts, I find.  The crust made with the "Bread "Crumbs will be firmer upon chilling than the crust made with almond meal, but it will still be very good.

Yield:  8 servings
1 serving
282.3 calories
6.3 g protein
23.1 g fat
5.6 g net carbs


This crust can handle very moist fillings and remain firm after refrigeration.  It doesn’t become soggy.  I think that is a big breakthrough.  Typically crusts with almond meal work better than with almond flour, however, in this case toasted blanched almond flour (“bread” crumbs!) works extremely well.

1 cup “Bread” Crumbs* OR SEE BELOW in Helpful Hints (250 mL)
1/cup vanilla whey protein powder (60 mL)
1 tbsp powdered erythritol (any little lumps removed) (15 mL)
1/cup butter, melted (75 mL)
Liquid sweetener to equal 1/2   cup (125 mL)
1 tbsp water, if necessary (15 mL)

Preheat oven to 350°F (180°C).  In medium bowl, combine “Bread” Crumbs, vanilla whey protein powder and powdered erythritol.  In small bowl, combine melted butter and liquid sucralose. Sprinkle water over crust ingredients, if needed.  Using plastic wrap, press crust ingredients into 9-inch (23 cm) pie dish and up the sides.  Bake 8 minutes.

Helpful Hints: I find I have to put my powdered erythritol in my coffee bean grinder to get a fine grind.  The commercial product always has lumps and bumps in it.  

*If you don't want to use the "Bread" Crumbs, you can use almond meal (better than using almond flour) in this crust.  Bake a little longer, about 10 to 12 minutes.

Yield: 8 to 10 servings
1 serving
156.5/125.2 calories
5.1/4.1 g protein
14.7/11.8 g fat
1.6/1.3 g net carbs


This simple method to produce bread-like crumbs will surprise you. It tastes remarkably like bread crumbs, only better and more flavorful. These bread crumbs will work like real bread crumbs when it comes to breading veggies or meats, binding meat loaves and hamburgers or for using as a bread crumb topping with melted butter for casseroles. It makes a wonderful Graham cracker-like crust as well for pies, squares and cheesecakes.  No more soggy crusts.  The crusts made with this product remain remarkably firm.

1 cup blanched almond flour (250 mL)
  (finely ground)
1 tbsp water, OR more as needed (15 mL)
Preheat oven to 300°F (150°C).  Spread almond flour out on a dry cookie sheet.  Sprinkle with water and work in lightly with your hands.  The almond flour should be moist, but not soggy*.  Form little clumps here and there.  Bake about 40 minutes until a light golden color.  Allow to cool.  Then with sharp blade in place in food processor, process almond crumbs briefly to get a more uniform consistency.  Store in an airtight container at room temperature for up to one month or more. 

Helpful Hint:  *I store my Honeyville® Grains almond flour in a big plastic bag (the one it came in) in the freezer, so it tends to be a little moist already when I take it out (normally I just process it in my food processor first, before using it in my bake mix).  You may need a little more water than I used as a result, if your almond flour is quite dry already.

Yield:  4 servings
1/4 cup (60 mL) per serving
160 calories
6.0 g protein
14.0 g fat
3.0 g net carbs

Sunday, April 13, 2014


The Crème Fraiche is not optional for this pie.  It makes this pie special.  It is not exactly pumpkin pie season, however, I like pumpkin pie anytime.  I know if my son, Jonathan, was still living at home, I'd be competing with him for the last slice!  He loves pumpkin pie.  This pumpkin pie is quite solid compared to some recipes.  I love pumpkin pie with Creme Fraiche, but if you like you can just serve slices with sweetened whipped cream.
2 eggs
1 cup whipping cream (250 mL)
14 oz can pumpkin (397 g)
Liquid sweetener to equal 1 cup (175 mL)
1/cup granulated erythritol (75 mL)
1 tbsp butter, melted (15 mL)
1 tsp vanilla extract (5 mL)
2/cup Gluten-Free Bake Mix, (150 mL)
1 tsp baking powder (5 mL)
1 tsp cinnamon (5 mL)
1/tsp ground ginger (2 mL)
1/tsp ground cloves (1 mL)

Preheat oven to 350°F (180°C).

In food processor, process eggs.  Add whipping cream, pumpkin, liquid sweetener, granulated erythritol, butter and vanilla extract; process.  Add Gluten-Free Bake Mix, page___, baking powder, cinnamon, ginger and cloves; process.  Pour into greased 9-inch (23 cm) glass baking dish.  Smooth surface.  Bake 50 minutes to 1 hour, or until an inserted knife comes out clean.  Cool.

Prepare Crème Fraiche.  Spread over cooled pumpkin pie.  Refrigerate.

Yield:  10 servings
1 serving
243.5 calories
4.4 g protein
22.1 g fat
6.7 g net carbsFor 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!

Tuesday, April 8, 2014


This is a favorite supper for my eldest son, Daniel.  Obviously, if you're super low-carb, you're not going to have the cantaloupe, however, for moderate low-carbers on the fruit rung already, it's a lovely addition to this meal.  This recipe is in Volume 1 of Low-Carbing Among Friends.

2 tbsp olive oil, divided (30 mL)
1 cup chopped onion (250 mL)
2 tbsp chopped, fresh ginger (30 mL)
1 tbsp crushed garlic (15 mL)
1/cup mild curry powder (60 mL)
2.2 lbs pork fillet (tenderloin), sliced (1 kg)
1 cup coconut milk (250 mL)
1 cup water, OR (250 mL)
  remainder of coconut milk
Sweetener to equal 2 tsp sugar (10 mL)
11/2 tsp salt (7 mL)
1 tsp chicken bouillon powder (5 mL)
1/tsp black pepper (1 mL)
1/tsp Thickening Agent, page 53 (1 mL)
2 tbsp lime, OR lemon juice (30 mL)

In large nonstick frying pan, heat 1 tbsp (15 mL) oil and add onion, ginger and garlic.  Saute until onion is translucent.  Stir in curry powder. Set aside.

Heat remaining oil in pan; add sliced pork and stir-fry about 10 minutes.  Stir in the coconut milk, water, OR remaining coconut milk, SPLENDA®, salt, chicken bouillon and black pepper.  Bring to boil.  Stir in onion mixture, Thickening Agent, page 53 (mix it in some sauce and add) and lime, OR lemon juice; simmer approximately 15 minutes, or until sauce has thickened sufficiently.  Serve over Cauli-Fried Rice, page 50 with low-carb chutney.* If desired, skip the cauli-rice and chutney and serve with sour cream and chilled, sweet cantaloupe.

Variation:   Island Chicken Curry:  Use chicken. (6.1 g net carbs)

*Helpful Hints:  It is a snap to make chutney by using a jar of low-carb peach or apricot jam.  Stir in a little white vinegar and Worcestershire sauce to taste and you have yourself some instant, awesome homemade chutney. One way to make cauli-rice a little more substantial is to stir in some cooked quinoa.  I cook quinoa the same way I make regular rice. Preheat oven to 350°F (180°C). In large pot, bring 4 cups (1 L) water to boil.  Add 2 cups (500 mL) quinoa (or you can halve this recipe), 2 tsp (15 mL) chicken bouillon (or seasoning salt) and a little turmeric; stir and bring to boil again.  Place lid on pot and cook quinoa in oven about 25 minutes.  Fluff with fork and stir some quinoa into your Cauli-Fried Rice, page 50.  Quinoa is lower on the glycemic index than rice and is great for maintenance levels.

Yield: 6 servings
1 serving
351.1 calories
41.5 g protein
17.4 g fat
6.1 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!

Saturday, April 5, 2014


Easy homemade recipe.  You can control the heat by adding more or less jalapeno.  Remember the seeds of the jalapeno are very spicy, and will quickly add a lot of heat to this salsa.  You can leave the seeds out, if you don't like your salsa to be too hot and spicy.

14.5 oz can diced tomatoes (411 g)
1/jalapeno, chopped (I used the canned variety - keeps almost forever in the fridge in a sealed, airtight container)
1/medium onion, chopped
1/tsp cumin (2 mL)
1/tsp oregano (2 mL)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)

In medium bowl combine canned tomatoes, jalapeno, onion, cumin, oregano, salt and black pepper.  Pour off excess liquid, if desired.

Yield:  11/cups (375 mL)
1 tbsp (15 mL) per serving
5.3 calories
0.2 g protein
0.1 g fat
0.9 g net carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:
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This is an awesome recipe – the chicken is so flavorful.  Lovely served with guacamole, grated cheese, homemade salsa or store-bought salsa and sour cream.  You can serve these in low-carb tortillas, however, I don't think you will miss them.  

11/lbs chicken breasts (0.68 kg)
Chicken Marinade:
2 tbsp olive oil (30 mL)
2 tbsp lemon juice (30 mL)
11/2  tsp salt (7 mL)
11/tsp oregano (7 mL)
11/tsp cumin (7 mL)
1 tsp garlic powder (5 mL)
1/tsp chili powder (2 mL)
1/tsp paprika (2 mL)

3 tbsp bacon fat, divided (45 ml)
1/cup sliced onion (125 mL)
1/medium red pepper
1/medium green, OR orange pepper

Cut chicken into thin, short strips.  In medium bowl, combine olive oil, lemon juice, salt, oregano, cumin, garlic powder, chili powder and paprika.  Add chicken strips and refrigerate 1 to 4 hours.

In nonstick pan, in 1 tbsp (15 mL) bacon fat over medium heat, cook onions, red and green, OR orange peppers until tender-crisp.  Set aside.  Add 2 tbsp (30 mL) bacon fat to pan and over medium heat, cook chicken strips 6 minutes, or until no longer pink inside.  Return pepper mixture to pan and heat through.

Serve chicken fajitas with grated cheese, guacamole, salsa and sour cream.  These can be served in low-carb tortillas, if desired, however, I don’t think you will miss them.

Yield:  4 servings
1 serving
278.2 calories
40.4 g protein
9.4 g fat
5.7 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!

Friday, April 4, 2014


These sweet buns are wonderful because of their smooth, fine texture. They almost have a biscuit-like texture (slightly crisp lower crust) when freshly baked, however, I would classify them as a sweet bun (even although I didn’t add sweetener).  They are super spread with Healthy Butter (see my blog or previous cookbooks) and apricot jam.

11/cups Gluten-Free Bake Mix (375 mL)
2 tsp baking powder (10 mL)
1/tsp salt (0.5 mL)
2 eggs
1/cup sour cream (125 mL)
1/cup butter, melted (75 mL)
1/cup grated Monterey Jack cheese (75 mL)

Preheat oven to 400°F (200°C).  Grease two muffin top pans (only need one partition greased in one of the muffin top pans).

In medium bowl, combine Gluten-Free Bake Mix, page___, baking powder and salt.  In food processor, process eggs.  Add sour cream and butter; process.  Add dry ingredients and Monterey Jack cheese.  Process.  Scoop approximately 1/3  cup (75 mL) batter into each partition.  Smooth the tops and shape with the back of a dessert spoon.  Bake about 12 to 15 minutes, or until turning golden brown underneath.

Yield:  7 buns
1 bun
246.9 calories
7.5 g protein
21.1 g fat
6.0 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!

Monday, March 31, 2014



LATEST UPDATE:  Of late, I have been making recipes without gelatin or xanthan gum.  Typically, I don't need any extra eggs when I am substituting the bake mix in a recipe with white flour.  I still add the extra bake mix as per the instructions and that's about it.  Sometimes I may need a little less or more of the wet ingredients, but often, everything stays the same.  This is good news for those of us who cannot handle the xanthan gum (tummy issues) and for those who don't want to be bothered with using the gelatin.  Of course, there is the possibility that with some of your own recipes you may need to add a little gelatin or xanthan gum (depending on your preference), if you find that it needs the binding to prevent a crumbly outcome.  My tried-and-true recipes from now on without gelatin or xanthan gum will be fine, of course.  As I continue to experiment, I will update my findings here. 

If you'd like to use this simplified version in my older recipes:  Recipes using xanthan gum:  Use one less egg. Recipes using gelatin: Just skip the gelatin in the recipe (you may need slightly less of the wet ingredients).

Why the small amount of oat flour over time should help lower cholesterol:  READ ABOUT IT HERE

The virtues of my bake mix - READ ABOUT IT HERE


WHAT CAN BE USED INSTEAD OF OAT FLOUR?  Sorghum flour or whole wheat pastry flour (similar carbs to oat flour), or lupin flour (low-carb and makes baked goods quite yellow sometimes, but seems to work for a number of recipes).  If you don't have Celiac, you can use any oat flour, not just Bob's Red Mill certified gluten-free oat flour.  Some people want to know why I would use oat flour in the bake mix, as many are afraid of grains these days.  I like my baking to taste more like what we were used to... more normal and less "low-carb" if you know what I mean.  I think sometimes almond flour and coconut flour baking can leave something to be desired.   I like the profile of oat flour (in any case it makes up a small portion of the bake mix) to lower cholesterol.

WHAT CAN BE USED INSTEAD OF ALMOND FLOUR?  Hazelnut flour or Walnut flour mixed with hazelnut flour or if you like a mix of almond flour and walnut flour (this is pretty tasty!).  Some have tried Chestnut flour.  If you cannot have nuts at all, email me for a wonderful Nut-Free Bake Mix (however, it uses gluten).  You will find my email in my profile...just scroll right down on the right hand side margin of my blog. :)  I actually should share it on my blog and will do that one of these days!

WHAT CAN BE USED INSTEAD OF COCONUT FLOUR?  Golden flaxseed meal.  I'm not sure the baking will taste as good, and I'm not a fan of flax, however, it is an alternative.  Another alternative could be oat fiber and would probably be wonderful.  It is not certified gluten-free, and to my knowledge there is none could be contaminated with wheat, so not suitable for people with Celiac disease.

I don't know what I would do without my bake mix; just so useful for so many baking applications. Remember everyone is different.  You may be able to use this bake mix for some things like English Muffins or hamburger buns and an occasional dessert, and still lose weight, and some may find they can't have it until maintenance.  It is not Induction friendly, however, if you are simply having 20 to 50 grams of carbs a day, this bake mix can make your WOE way more exciting and livable for the long term. Besides you now have a way to use some of your own favorite recipes (not just ones that I pick), substitute the bake mix for the white flour (follow instructions) and usually get great results.  This bake mix typically needs eggs, but I've been surprised by others using this bake mix in some recipes where apparently it wasn't necessary.  It's just more predictable if you have eggs in the recipe.  For instance, a loaf or bread without eggs is not going to work with this bake mix.

Quote from Kelley Sousy Pounds: "I am a 20g or less low carber. Live in ketosis. I use Jen's bake mix often and never have any problems, never go over on my carbs, never knocks me out of ketosis. And it has opened up a whole world of amazing dishes, from low carb breads/rolls, even to veggie dishes (ie yellow squash casserole). Look at her carb counts per serving, very low...

When people go low carb, they give up a lot, (of course they gain so much more) are right in that the bake mix gives baked goods a feel, taste, and texture that is closer to mainstream baked goods, and does it with VERY little carbs. Nut flours are nice, but a bit heavy, and excess nuts are also not a good idea. Coconut flour is really nice and light, but you gotta use a million eggs! Lol!!! So this very low carb bake mix can help win a lot of folks over to low carbing and a healthier way of life by giving them something that seems close to what they are used to. Ok. Climbing off my soap box now! Lol!

For those that don't have a particular intolerance to oat, it is a very small amount and would still allow a person to stay low carb. She uses the gluten free oat flour. I don't particularly eat the oat for the cholesterol benefits, because low carbing in general will provide all the help with cholesterol you will need. I think most people in the grain free world view wheat as the real culprit. I am completely wheat and gluten free by choice. (I have no food allergies or intolerances.) Yet after carefully reviewing Jen's recipes and carb counts using the bake mixes, I gave it a try. I love the bake mix! And as I said, I keep at 20g or below and stay in continual ketosis. Can't get much more low carb than that. So as long as a person doesn't have a specific intolerance to oats, I encourage all to try!"


I usually keep my bake mix in the container shown above.  We have a hot and humid climate and we don't use air conditioning other than in the one bedroom.  It normally is fine at room temperature in the airtight container for at least a month.  If I need to store it for longer, I freeze it and typically use that for "breading" veggies and fish, etc., as usually I don't have a lot to freeze.  However, after thawing completely and shaking it in your container to mix well, it should be good to go for baking.  I have also used it straight out of the freezer - somehow with the other ingredients in the bake mix, it typically doesn't form too many clumps, which almond flour on its own has a tendency to do when frozen.  Just stir the bake mix real well, and then put the lid on the container and shake it vigorously.


 The same old bake mix as before without using gelatin or xanthan gum!   Now it is just very simple.  I will continue to experiment.  Maybe there will be some recipes that could benefit from a bit of gelatin...time will tell.  So far so good.  My husband has "banned" xanthan gum use in our house.  He is super-sensitive (intestinal distress) to it, so it really makes me wonder how good it can be for us?  I'm used to it and typically it doesn't bother me at all anymore.  Oh well...times change and one has to go with the flow sometimes. :)

12/3  cups almond meal, OR (400 mL; 182 g)
almond flour (yield is greater with almond flour by up to 1/2 cup (125 mL) more) 
3/4  cup certified Gluten-Free oat flour*, (Bob’s Red Mill®not Legacy Valley®(175 ml; 100 g)  
2 tbsp coconut flour, (Bob’s Red Mill®) (30 mL)
In large bowl, combine almond meal, OR almond flour, oat flour and coconut flour. In container with airtight lid, place bake mix and shake the container well to combine.  When measuring oat flour (not necessary with the other ingredients) into measuring cup, make sure to tap the cup on the counter top and fill to the top to get the correct yield for the bake mix.  Keep bake mix at room temperature for up to one month or freeze for much longer storage.

Yield:   21/2 cups (625 mL)
1/4 cup (60 mL) per serving
125.0 calories
4.5 g protein
8.9 g fat
5.7 g net carbs

Instructions for substituting the bake mix in your own flour-containing recipes:  Add 1/4 cup (60 mL) additional bake mix when substituting for 1 cup (250 mL) or more than 1 cup (250 mL) flour in recipes and use 2 tbsp (30 mL) more if substituting for less than 1 cup (250 mL). 

When using this bake mix in your regular, flour-filled recipes, keep the number of eggs the same, and withhold 1/4 cup (60 mL) of the liquid/wet ingredients and add at the end (you will most likely need all the wet ingredients and occasionally even more).  If the batter is too wet, add more bake mix 1 tbsp (15 mL) at a time, process and check the batter consistency.  If the batter is too stiff, then add more of the liquid/wet ingredients (an extra egg possibly, but not in the case of cookies).  The instructions for this bake mix are still evolving as I get more experience with it.

Muffins, Loaves (sweet or savory), Biscuits, Scones, Bread-like Substitutes:  This bake mix is wonderful for these applications.  Yeast breads are not likely to work with this bake mix used on its own.

Cakes and Cupcakes:  They tend to be more dense than normal. Use half to three quarters less butter in cake recipes – rather add more liquid, if necessary, or add an extra egg.  

Cookies:  Keep the number of eggs called for in the cookie recipe the same and follow the instructions for replacing flour with the bake mix. Cookies will usually be fragile straight out of the oven.  Leave them to cool completely on the cookie sheet, and if you have a chest freezer, place the whole cookie sheet in the freezer, or use a thin, metal spatula to transfer cooled cookies to dinner plates and place in the freezer.  Once frozen, place in a sealed container back in the freezer or refrigerator.  You don't have to do all of this with more robust cookies.

Helpful Hints:  I realize there are slight differences between using almond meal or almond flour in the bake mixes.  Using almond flour will increase the ratio of almond flour to the other ingredients (because the yield is greater), which makes for a slightly less robust bake mix.  If using almond flour, you can experiment by adding 1 to 2 tbsp (15-30) extra oat flour or 1 tbsp (15 mL) extra coconut flour to the bake mix for your own general purposes (just a suggestion, no guarantees!).  Many of my recipes have been tested with almond flour, and not almond meal.  It is convenient to double, triple or quadruple this bake mix.

*If you are intolerant to certified gluten-free oat flour, then substitute some other gluten-free flour, such as sorghum flour, which others have had success with.

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, March 29, 2014



This is a spin-off of my popular Mozzarella Mushroom Bake, which made top post on Low-Carbing Among Friends' Facebook in 2013, very surprisingly, since it was a relatively simple recipe.  I really was surprised, to be honest, as I would most probably have chosen something else, if I'd been asked to guess what might make a top post. I figured after that that people must love mushrooms! :)  If you want a casserole with mushrooms, but you want it to look outstanding and colorful as well, then this is going to be a go-to recipe in addition to my other recipe, I think.  My husband loved the Swiss cheese, but I’m going to say, I prefer Mozzarella cheese with mushrooms.  You can choose any cheese you prefer, but certainly cheese and mushrooms are perfect mates!

1 tbsp butter (15 mL)
5 oz white onion, chopped (141 g)
Seasoning salt, to taste
2 tbsp butter (30 mL)
11 oz bell peppers, chopped into (312 g)
  medium size pieces (different colors)
Seasoning salt, to taste
1 lb fresh mushrooms, sliced (0.45 kg)
3 tbsp butter (45 mL)
3/tsp seasoning salt (3 mL)
3 tbsp whipping cream (45 mL)
2 tsp dried parsley (10 mL)
1/tsp black pepper (2 mL)
5 slices (4 oz) Swiss cheese, OR (125 g)
  Mozzarella cheese

Preheat oven to 350°F (180°C).
In frying pan, in 1 tbsp (15 mL) bacon fat, fry onions over medium heat until soft and browned, sprinkling with seasoning salt, to taste.  Set aside.  In same pan in 2 tbsp (30 mL) bacon fat, stir fry bell peppers until tender, also sprinkling with seasoning salt, to taste.  Set aside with onions.
In large frying pan or electric frying pan, fry mushrooms in butter over medium heat until softening.  Add seasoning salt. Keep cooking until most of the water evaporates. Add onions and peppers. Add whipping cream, parsley and black pepper.  Allow to simmer over low heat until whipping cream sauce reduces.  Arrange mushrooms in shallow casserole dish.  Cover 2 qt (2 L) casserole with Swiss or Mozzarella cheese slices, leaving plenty of colorful vegetables visible.   Bake 10 minutes, or until cheese is melted.  

Yield:  6 to 8 servings
1 serving
237.9/178.4 calories
8.0/6.0 g protein
19.6/14.7 g fat
7.8/5.8 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!