THE Premier Low-Carb store .. .. AND Meeting Place

Monday, January 30, 2012



These good-for-you, delicious frozen yogurts can be eaten every day on this diet. Use yogurt made with live bacterial cultures and one that is not too sour.  I used my fabulous homemade yogurt (actually my DH's recipe - so easy and it makes thick, wonderful yogurt - much cheaper to make one's own) to make this yogurt.. I waited a little long to photograph it as it was beginning to melt.  It was a very hot day.  It is summer-time here, but frozen yogurt treats are good for you any time of year.  

Why Yogurt is allowed on a low-carb diet (click the link).

1 cup frozen strawberries, (250 mL)
2 cups plain yogurt (500 mL)
Liquid sucralose or stevia to equal 3/4 cup sugar (175 mL)
1/2 cup heavy cream (125 mL)
1 tsp vanilla extract (5 mL)

In small bowl, microwave strawberries on high power 1 minute.  Chop strawberries and mash.  In medium bowl, combine yogurt, strawberries, liquid sweetener, heavy cream and vanilla extract.  Freeze in ice cream maker according to manufacturer’s instructions.  Freeze for an hour for a firmer texture.

Yield:  5 cups (1.25 L)
1/2 cup (125 mL) per serving
76.9 calories
2.4 g protein
5.4 g fat
2.3 g carbs

Variations:  Blueberry:  Use 3/4 cup (175 mL) frozen unsweetened blueberries.  In small bowl, microwave blueberries 1 minute.
Yield:  5 cups (1.25 L).  (2.2 g Carbs)

Raspberry:  Use 1 cup (250 mL) frozen unsweetened raspberries plus another 2 tbsp (30 mL).  In small bowl, microwave raspberries and 1 tbsp (15 mL) water 1 minute 50 seconds.  Mash with fork and press through sieve.
Yield:  5 cups (1.25 L).  (2.1 g Carbs)

Maple Walnut:  Omit vanilla extract.  Use 2 tbsp (30 mL) maple extract and 1/2 cup (125 mL) walnut pieces.  Yield:  41/2 cups (1.125 L).  (2.0 g Carbs)

Cappuccino:  Use 1 tbsp (15 mL) instant coffee stirred into 2 tbsp (30 mL) cream; microwave 20 seconds to dissolve.  Use 1/2 tsp (2 mL) vanilla extract.  Yield:  4 cups (1 L).  (1.8 g Carbs)

Peach Vanilla:  Use 1 cup (250 mL) canned unsweetened peaches in juice, drained and chopped and use 2 tsp (10 mL) vanilla extract. 
Yield:  5 cups (1.25 L).  (4.0 g Carbs)

Fruit Cocktail:  Use 1 cup (250 mL) canned unsweetened fruit cocktail in juice, drained.  Yield:  5 cups (1.25 L).  (3.9 g Carbs)

Lemon or Lime:  Use 1/3 cup (75 mL) lemon or lime juice and 1/2 tsp (2 mL) lemon extract.  Omit vanilla extract.  Yield:  41/2 cups (1.125 L).  (2.1 g Carbs)

Saturday, January 28, 2012

Fluffy Buttermilk Pancakes (GF)


Delicious, hearty pancakes for breakfast.

Homemade Buttermilk:
1 tbsp lemon juice (15 mL)
2/cup Carolyn’s Low-Carb Milk, (150 mL)
11/8  cups Gluten-Free Bake Mix, (300 mL)
1 tbsp baking powder (15 mL)
Liquid sucralose to equal 2 tbsp (30 mL)
  SPLENDA® Granular
1 egg
2 tbsp olive oil (30 mL)
1/4  tsp salt (1 mL)

Homemade Buttermilk:  In measuring cup, pour lemon juice and fill with Carolyn’s Low-Carb Milk, page___.  Set aside 5 minutes.

Pancakes:  In medium bowl, combine Gluten-Free Bake Mix, page___ and baking powder. In food processor, process egg.

To food processor with egg, add homemade buttermilk along with olive oil and salt; process.  Add dry ingredients; process l minute. 

Onto greased, hot nonstick frying pan, pour 1/4 cup (60 mL) batter.  Spread out with back of a spoon.  Flip when underside is done and cook briefly again until done and sides of pancakes feel dry to the touch

Helpful Hints:  To get perfectly round pancakes, purchase 2 to 4 pancake rings.  Spray inside of rings with nonstick cooking spray.  Place on greased, hot nonstick pan.  Pour or scrape 1/4 cup (60 mL) batter into ring.  After 1 minute, remove ring with tongs and flip to cook other side.

Yield:  8 pancakes
1 pancake
117.7 calories
3.9 g protein
9.3 g fat
4.0 g carbs

Monday, January 23, 2012


Egg, Ham and Cheese Muffin - click to see recipe

English Muffin - click to see recipe


I love this crispy English Muffin recipe. It is a take off of the one minute muffin (made with flax meal) on, 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 Strawberry Jam on.  Try it – you will feel like you are cheating without a conscience.  I think it is some kind of breakthrough.  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.

P.S.  I was really chuffed to find a review of the English Muffin by Ginny Larsen.  Ginny was one of the popular authors in volume 3 of Low-Carbing Among Friends.

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!

1 egg
1/tsp salt (0.5 mL)
3 tbsp Gluten-Free Bake Mix, (45 mL)
1/4 tsp baking powder (1 mL)
2 tbsp shredded Monterey Jack (30 mL)

 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


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

3 egg yolks
1 tbsp lemon juice (22 mL)
1/2 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: 2/3 cup (150 mL)
1 tbsp (15 mL) per serving
99.6 calories
0.9 g protein
10.7 g fat
0.2 g carbs

Sunday, January 22, 2012

Eggplant Bruschetta (GF)


This is one of my favorite appetizers of all time.  I love eggplant and especially  Chinese eggplants which are a perfect size for appetizers and far less bitter than the larger variety of eggplants.  There is no need to soak them in salt water or peel them or anything like that.

7 tbsp olive oil (105 mL)
1 small onion, chopped
1 garlic clove, minced
14.5 oz can diced tomatoes (411 g)
1/cup water (125 mL)
Liquid sucralose to equal 2 tsp (10 mL)
  SPLENDA® Granular
1/tsp dried oregano (2 mL)
1/tsp dried basil (2 mL)
1/tsp No Salt® (2 mL)
1/cup Gluten-Free Bake Mix, page___ (125 mL)
1/cup grated Parmesan cheese (75 mL)
1/4 tsp Italian seasoning (1 mL)
1/4 tsp No Salt® (1 mL)
1/8 tsp black pepper (0.5 mL)
1/8 tsp salt (0.5 mL)
2 eggs
1 tbsp water (15 mL)
1 lb Chinese eggplant slices (about 1/4-inch (0.6 cm) thick)  (0.45 kg)
1 cup grated Mozzarella cheese (250 mL)

In large skillet, in 1 tbsp (15 mL) olive oil, cook onion and garlic until translucent and tender. Stir in tomatoes, water, sucralose, OR SPLENDA® Granular, oregano, basil and No Salt®.  Simmer over low heat 10 minutes.  On dinner plate, spread Gluten-Free Bake Mix, page___, Parmesan cheese, Italian seasoning, No Salt®, black pepper and salt.  In small bowl, beat eggs and water together with fork.  Dip eggplant in egg wash and then lightly in Parmesan cheese mixture on both sides.  In large nonstick saucepan, in 1 tbsp (15 mL) hot oil, fry eggplant slices until golden brown on both sides.  Repeat.

Place a little tomato mixture along with some cheese on each eggplant round.  They may be reheated if desired; however, they are tasty at room temperature as well.

Helpful Hints:  If you think you will run out of “breading” then stir in some more Parmesan cheese or bake mix.  You will need a good nonstick saucepan that is still in good shape to use the amounts of oil indicated otherwise the eggplant absorbs too much oil.

Yield:  8 servings
1 serving (about 6)
246.7 calories
8.5 g protein
20.4 g fat
8.0 g carbs

Saturday, January 21, 2012

Prizes to be Won!

Hi everyone!  This is the first day that our internet has been fixed.  It's been down for a number a days (the internet line was flying in the breeze - it came loose in a terrific wind storm) and I was barely connected via my Blackberry.  My good friend, Judy Barnes Baker, has launched her brand new low-carb cookbook, Nourished (see front cover above for the full title) and is having a fabulous giveaway on her blog, Carb Wars.  I do have her previous cookbook, Carb Wars.  It is a fabulous cookbook and I cannot wait for her new one.  I will do a review of her new cookbook as soon as I receive it.  Meanwhile you can read all about it on her blog.  I have seen the PDF and it is just fabulous!  You will definitely want to add this cookbook to your low-carb cookbook library.  It's beautiful and has a ton of gorgeous photos.  You are getting real value for money as the cookbook is very under-priced in my opinion.

Monday, January 16, 2012

Lower Sodium Eggplant Parmigiana (GF)


A popular vegetable dish which is often quite high in sodium.  I could eat this as a side with almost anything.  I love it!

7 tbsp olive oil (105 mL)
1 large onion, chopped
1 garlic clove, minced
14.5 oz can diced tomatoes (411 g)
1/cup water (125 mL)
Liquid sucralose to equal 2 tsp (10 mL)
  SPLENDA® Granular
1/tsp dried oregano (2 mL)
1/tsp dried basil (2 mL)
1/tsp No Salt® (2 mL)
1/cup Gluten-Free Bake Mix, page___ (125 mL)
1/cup grated Parmesan cheese (75 mL)
1/4 tsp Italian seasoning (1 mL)
1/4 tsp No Salt® (1 mL)
1/8 tsp black pepper (0.5 mL)
1/8 tsp salt (0.5 mL)
2 eggs
1 tbsp water (15 mL)
1 lb Japanese eggplant slices (about 1/4-inch (0.6 cm) thick) (0.45 kg)
11/cups grated Mozzarella cheese (375 mL)

In large skillet, in 1 tbsp (15 mL) olive oil, cook onion and garlic until translucent and tender. Stir in tomatoes, water, sucralose, OR SPLENDA® Granular, oregano, basil and No Salt®.  Simmer over low heat 10 minutes.  On dinner plate, spread Gluten-Free Bake Mix, page___, Parmesan cheese, Italian seasoning, No Salt®, black pepper and salt.  In small bowl, beat eggs and water together with fork.  Dip eggplant in egg wash and then lightly in Parmesan cheese mixture on both sides.  In large nonstick saucepan, in 1 tbsp (15 mL) hot oil, fry eggplant slices until golden brown on both sides.  Repeat.

Layer half eggplant slices in 9 x 13-inch (23 x 33 cm) glass baking dish, cover with half tomato mixture, sprinkle with half grated Mozzarella cheese; repeat.  Bake in 350°F (180°C) oven 25 minutes.

Helpful Hints:  If sodium is not a problem for you, then you may replace the Gluten-Free Bake Mix, page___ with an equivalent amount of Parmesan cheese.  Bread the eggplant lightly on both sides.  If you think you will run out of “breading” then stir in some more Parmesan cheese or bake mix.  You will need a good nonstick saucepan that is still in good shape to use the amounts of oil indicated otherwise the eggplant absorbs too much oil.

Yield:  12 servings
1 serving
241.0 calories
16.7 g protein
19.2 g fat
6.7 g carbs

Sunday, January 15, 2012

Weight Maintenance Needs A Pro-Active Attitude

It's sad but true.  Our bodies want to return to our highest weight.  We have to use our minds/intellect to prevent that.  Yes, once we are maintaining and no longer losing weight, we can eat a little more and exercise a little less, but we have to stay the course of the diet we adopted to lose the weight in the first place.  Also, we may not be able to eat as much as another person at the same weight, who has been that weight most of his/her life.  Our metabolisms have geared down and I believe what this article does not mention is leptin resistance.  Here is more about that from Dr. Briffa. 

Sugary Soda Tax - Will it help reduce consumption?

Here is the article.  I sure hope it helps because drinking sugary drinks adds so many extra calories to one's daily intake, plus, of course, constant insulin surges - very fattening!

First, the facts: Americans drank 13.8 billion gallons of soda, punch, sports drinks, sweet tea and other high-calorie, nutrient-free beverages in 2009, according to industry data. That works out to about 70,000 calories per person. The sugar in all this “liquid candy,” as it is often called, is considered to be a major contributing factor to the obesitycrisis, which in turn has fueled the rise of Type 2 diabetes and other diseases.

Thursday, January 12, 2012

Review of Low-Carbing Among Friends by Dr. Parker (Mediterranean Low-Carb Diets)

Please hop over to Dr. Parker's blog to read his review of Low-Carbing Among Friends.  Thanks, Dr. Parker.  :)

We are so grateful, so humbled and thankful for the lovely, kind responses to Low-Carbing Among Friends.  I think all authors walk around with their "skin off" for a while until one knows if one's work is well-received.

I'm encouraged.  There is plenty of work ahead of me and for all of us this year with 2 follow-up volumes of Low-Carbing Among Friends planned (I get butterflies in my tummy when I type that!).

Thanks everyone for your support.  It is very much appreciated and spurs us on to continue to provide this service for our low-carbing friends.  Some of the authors have full-time jobs and/or several young children, so it is amazing what they have accomplished and what they continue to do.

Wednesday, January 11, 2012

Cheesy Eggplant and Cherry Tomatoes (GF)

A very attractive vegetable dish and very tasty as well.  It is easy to prepare.  'Scuse the photo!

2 Japanese eggplants
3 tbsp olive oil (45 mL)
1 tsp seasoning salt (5 mL)
1/2 tsp paprika (2 mL)
1 tbsp olive oil (15 mL)
19 cherry tomatoes (approx.), halved
1 cup shredded Monterey Jack (250 mL)

Preheat oven to 425°F (220°C).   Wash eggplant and slice into 1/4-inch (0.6 cm) pieces.  In medium bowl, combine 3 tbsp (45 mL) olive oil, seasoning salt and paprika.  Add eggplant slices and toss.  On rack of broiling pan, place eggplant slices.  Bake approximately 25 minutes, or until tender.

In large skillet, in 1 tbsp (15 mL) olive oil fry cherry tomato halves just until tender but not mushy (they must still keep their shape).  Line the bottom of 9 x 13-inch (2 L) glass baking dish with cooked eggplant slices.  Place one half cherry tomato on each eggplant slice, more or less.  Sprinkle with Monterey Jack cheese and bake 7 minutes.

Yield:  8 servings
1 serving
193.5 calories
8.0 g protein
16.2 g fat
5.1 g carbs

Tuesday, January 10, 2012

Walnuts - A Super Food!

Walnuts can prevent breast, that is amazing!  Here is the interesting article.

"Studies have clearly shown, however, that multiple ingredients in walnuts reduce the risk of cancer or slow its growth.
Using genetic analysis, the Marshall study found that the walnut-containing diet changed the activity of multiple genes that are relevant to breast cancer in both mice and humans. Other testing showed that increases in omega 3 fatty acids did not fully account for the anti-cancer effect, and found that tumor growth decreased when dietary vitamin E increased."

It also helps in the case of prostate cancer.

Saturday, January 7, 2012


I think you will agree that this recipe is delicious!  You won’t miss the rice!  They make great little snacks too.  Yum!  I just had one. 

Haha - hubby said, "That is an awful photo - what were you thinking?  Should have photographed it in the dish that came out of the oven.  Those are not cookies!"   So not one of my best attempts here.  Truth be told it was night time and DH was hungry, so I didn't interrupt him for photos.  I took these photos the next morning. 

2 lb lean ground beef or pork (0.9 kg)
1/2  cup Gluten-Free Bake Mix, (125 mL)
2 tbsp dehyrdated chopped onion, (30 mL)
  OR some finely chopped fresh onion
2 eggs
11/2  tsp salt (7 mL)
1/2  tsp black pepper (2 mL)
1/4  tsp garlic powder (1 mL)
14 large cabbage leaves
Tomato-Chili Sauce:
14 oz can tomato sauce (284 mL)
3/4  cup water (175 mL)
51/2  fl oz can tomato paste (156 mL)
2 tbsp SPLENDA® Granular (30 mL)
1 tsp dried basil (5 mL)
1/2  tsp chili powder (2 mL)
1/4  tsp salt (1 mL)

In large bowl, combine ground beef, Gluten-Free Bake Mix, page___, dehydrated onion, OR fresh onion,  eggs, salt, pepper and garlic powder.

In large electric frying pan or large pot, with hot water, place 3 cabbage leaves at a time.  Cover and allow to soften at least one minute.  Remove to clean dinner plate.  On another clean dinner plate, place one large cabbage leaf.  Cut harder, stalky end off.  Form some of meat mixture into small roll to fit cabbage leaf, fold in sides and roll up to form bundles; secure with wooden toothpicks as necessary.  Place cabbage roll in 9 x 13-inch (23 x 33 cm) glass baking dish.  Repeat with remaining meat and cabbage leaves.

Tomato-Chili Sauce:  In blender combine tomato sauce, water, tomato paste, SPLENDA® Granular, basil, chili powder and salt.  Pour over cabbage rolls.  Cover with foil.

Bake in 375°F (190°C) oven 2 hours.  Remove foil, baste cabbage rolls with sauce and bake another 20 minutes.

Yield:  14 to 16 rolls
1 cabbage roll
204.7/179.1 calories
15.5/13.5 g protein
12.1/10.6 g fat
7.0/6.1 g carbs

Helpful Hints:  If you like spicy food, then adding a few drops of hot sauce to the cooked cabbage rolls is possible or you can add some to the sauce if everyone in the family likes spicy food.  Personally I like them just the way they are.

Lazy Days of Summer Are Here Again!! Seriously!

In South America!  LOL

So, I have a few out-of-place recipes to share - popsicles and ice creams, but you can squirrel away the recipes for some other time, or if you don't mind eating cold treats in a warm, air conditioned house, then that will be okay too. ;)

These are quite creamy.

4 peach halves from canned
  (drained and rinsed), OR 2 fresh peaches
1 cup heavy cream (250 mL)
Liquid sucralose to equal 1 cup (250 mL)
  SPLENDA® Granular, OR to taste
1/2 cup sour cream (125 mL)
1/2 tsp vanilla extract (2 mL)

In food processor or blender, combine peach halves, heavy cream, liquid sucralose, OR SPLENDA® Granular, sour cream and vanilla extract.  Process until smooth.  Pour into popsicle molds and freeze.

Yield:  12 servings
1 serving
81.5 calories
0.8 g protein
7.7 g fat
2.4 g carbs

Friday, January 6, 2012

Now Stevia is Coming In for Criticism too Just Like Other Sweeteners!

Many people who are health conscious have gravitated to what sounds more natural amongst the sweeteners.  It seems now some people are taking pot shots at Stevia.  Not so unusual as any of the sweeteners that hit the big time, encountered such things and worse.

Truvia (mix of erythritol and stevia) is one of the low-carb, sugar-free sweeteners to hit the market, but like Steviva Blend and many other new sweeteners, they are very pricey. I won't buy very pricey.  Sorry, I just won't.  In fact Splenda Granular has become expensive too and so I've started using sucralose which is liquid Splenda.  I use EZ-Sweetz available at  So because Truvia is so very expensive, people have apparently been stocking up on the little packets at restaurants, etc.  I don't mind the Steviva Blend but find in excess I have tummy problems.  I notice I'm not the only one as many have that problem with Truvia too.

Anyway that aside my only bias is that I've always used Splenda.  In fact, I have the unusual distinction of being the first cookbook author in the world to produce cookbooks using the product.   Oh wait a minute I have another problem with stevia.  I have yet to find a stevia product that I can actually taste as sweet.  It tastes yucky to me - rather bitter, but I don't mind Steviva Blend (have yet to try Truvia).  Apparently some people have that problem with stevia.  Judy Barnes Baker did an article about that recently - she had a rather comical last paragraph.  By the way, you are going to want Judy's new cookbook called Nourished!! I will be doing a review on my blog soon.  I've seen the PDF and it is awesome!

So, really, poor stevia is coming in for pot shots too now; par for the course!

"But some concerns linger. Michael Jacobson, executive director of the Center for Science in the Public Interest points to studies in which animal and bacterial cells were administered a stevia component closely related to Rebaudioside A and showed genetic damage, which raises the prospect that it may cause cancer, CSPI said. (Other cell studies didn't show the same genetic damage, Mr. Jacobson says.)"

I'm happy people can use their own preferred sweeteners in our Low-Carbing Among Friends cookbook.  With the next volumes, we'll be careful to give sugar equivalents for the stevia used by some authors.  I am going to make a note to the authors about this today as some people have expressed a desire to have that clarification.

I'm very happy to point people to recent discoveries about sucralose which may set some people's minds at ease despite all the bad press through the years (which only began after we had Splenda in Canada for almost a decade and it was then finally made available to US citizens.  Hmm - fishy!  Some people probably felt threatened.).  Remember my family has consumed mega-quantities of Splenda over 20 years and we're fine.  I do think now though that Splenda Granular is less desirable than liquid sucralose (click here to purchase - I use the 0.5 oz bottle (24 drops = 1 cup sugar/Splenda Granular).  We don't really need the maltodextrin bulking agent in Splenda Granular in our low-carb diets; extra carbs!  (24 g carbs per cup with the maltodextrin).

Wednesday, January 4, 2012

Green Bean and Bacon Salad (GF)

I often make this salad for large get-togethers or if I need to take a salad to a function.  It always goes over well.   This recipe is in Low-Carbing Among Friends, vol-1, page 23.

2, 16 oz cans green beans, (0.9 kg)
  (not French-style)
1/2 cup chopped onion (125 mL)
1/2 cup olive oil (125 mL)
1/4 cup vinegar (60 mL)
1/2 tsp salt (2 mL)
1/4 tsp pepper (1 mL)
1/4 cup mayonnaise (60 mL)
3 tbsp sour cream (45 mL)
2 tsp vinegar (10 mL)
1 tsp mustard (5 mL)
1/4 tsp salt (1 mL)
4 hard boiled eggs
4 slices bacon, crisply fried and crumbled
6 large lettuce leaves
1/8 tsp paprika (0.5 mL)

In medium bowl, combine green beans, onion, olive oil, vinegar, salt and pepper; toss lightly.  Cover and refrigerate overnight.  In small bowl combine mayonnaise, sour cream, vinegar, mustard and salt.  Stir in chopped, boiled eggs.

Just before serving, drain green beans and toss with bacon in medium bowl.  In a 9 x 13-inch (2 L) glass baking dish, place lettuce leaves to line the bottom of the dish.  Spread green beans over top and then add egg mixture; spread evenly.  Sprinkle with paprika.

Yield:   8 servings
1 serving
168.6 calories
7.4 g protein
13.1 g fat
4.3 g carbs

Helpful Hints:  This salad may also be assembled as individual servings on pretty salad plates as an appetizer before a meal.  I estimated how much olive oil, etc. would cling to the green beans (after draining) for the nutritional analysis.

Tuesday, January 3, 2012

Freezer Peanut Butter Cookies (GF)

These soft cookies have a more subtle peanut butter flavor and, frankly, they are probably one of the nicer ones I have made. Keep them in the freezer.  At first I used 1/3 cup (75 mL) erythritol, however, there is a cooling effect.  I suspect xylitol would be fine to use instead, but give it a skip if you have dogs.  Xylitol is deadly for dogs.  I dare not use it on account of Smiley.
1/2 cup butter (125 mL)
1/2 cup smooth peanut butter (125 mL)
1 egg
Liquid sucralose to equal 3/4 cup (175 mL)
  SPLENDA® Granular
3 tbsp granulated erythritol (45 mL)
1 tsp vanilla extract (5 mL)
1 cup Gluten-Free Bake Mix, (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 sucralose, OR SPLENDA® Granular, granulated erythritol and vanilla extract; process.  Add Gluten-Free Bake Mix, page___, 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 be very nice with a frosting such as the Betty Crocker® -like frosting, page___.

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

Broccoli Salad (GF)


I love the addition of sunflower seeds.  I didn't actually use sunflower seeds in the salad in the pic as I didn't have any.  I didn't have red onion either, so I used regular and added some chopped orange sweet pepper for color.  It was great!  Kent Altena has a nice broccoli salad in Low-Carbing Among Friends which uses bacon.  It received rave reviews on

3 cups broccoli florets, chopped (750 mL)
1/2 cup salted sunflower seeds (125 mL)
1/4 cup chopped red onion (50 mL)
1/4 cup grated Cheddar cheese, (50 mL)
Mayonnaise Dressing:
1/2 cup mayonnaise (125 mL)
1/4 cup sour cream (50 mL)
1 tbsp SPLENDA® Granular (15 mL)
1 tbsp lemon juice (15 mL)

Lightly steam broccoli florets about 3 minutes.  Transfer broccoli to medium bowl and refrigerate, while preparing dressing.

Mayonnaise Dressing:  In small bowl, combine mayonnaise, sour cream, SPLENDA® Granular and lemon juice.

Assembly:  In large casserole dish, combine broccoli, sunflower seeds, red onion and Cheddar cheese, if using.  Stir in Dressing.  Serve.

Helpful Hints:  To further reduce the carbs, omit sunflower seeds and red onion, if desired.

This salad makes a wonderful addition to a summer picnic.

Yield:  6 servings
1 serving
227.7 calories
4.0 g protein
21.6 g fat
4.4 g carbs