Thursday, February 7, 2019



Here is a lovely, fudgy blondie, perfect for those of us who like peanut butter and chocolate combinations in a dessert.  This would be good for any occasion, including a Valentine’s Day treat.

11/4 cups Gluten-Free Bake Mix 2 (300 mL)
1 tsp baking powder (5 mL)
1/4 tsp salt (1 mL)
2 eggs
1/2 cup creamy peanut butter (125 mL)
1/3 cup butter, softened (75 mL)
Liquid sweetener (sucralose or stevia) to equal 3/4 cup (175 mL)
1/4 cup erythritol (60 mL)
1 tsp unflavored gelatin (5 mL)
1 tsp vanilla extract (5 mL)
1/2 cup sugar-free chooclate chips, OR (125 mL)
  double the amount
Maple Frosting:
2.5 oz cream cheese, softened (75 g)
1/4 cup heavy cream (60 mL)
Liquid sweetener (sucralose or stevia) to equal 1/4 cup (60 mL)
1 tsp maple extract (5 mL)

Preheat the oven to 350°F (180°C).

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

In food processor or in bowl with mixer, process eggs.  Add peanut butter, butter, liquid sweetener, erythritol, gelatin and vanilla extract.  Process 2 minutes.  Add dry ingredients and process untill well combined.  Stir in chocolate chips.  Spread evenly in a greased 8-inch (20 cm) square cake pan.  Bake 20 to 25 minutes, or until turning brown at the edges and cake tester comes out clean.  Spread with Maple Frosting while the blondies are still warm.  Refrigerate and cut into squares when the frosting has set.

Maple Frosting:  In food processor, process cream cheese, heavy cream, liquid sweetener and maple extract until smooth.

Yield:  25 squares
Without/with frosting
98.2/115.9 calories
2.9/3.2 g protein
7.9/9.6 g fat
0.3/0.3 g fiber
2.2/2.4 g net carbs

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Tuesday, February 5, 2019



A particularly easy, delicious and satisfying treat for Valentine’s day!  There is no way to do a really accurate nutritional analysis of these clusters, as some pieces will break off bigger and others smaller, however, you will get roughly 30 clusters, so that’s what I’ll base the analysis on to give you an approximate idea.  Since the ingredients are all legal, I don’t think it is a big issue, even for strict carb counters.  You will love these!  Great feel-good energy boosters too!

2 cups raw almonds, OR blanched almonds* (500 mL)
1 coffee sweetener packet
1/8 tsp salt (0.5 mL)
3/4 cup sugar-free chocolate chips, OR (175 mL)
  Hershey's (at Wal-Mart)
1/8 tsp salt (0.5 mL)
Liquid sweetener (sucralose or stevia) to equal 1/3 cup sugar (75 mL)
Preheat the oven to 325°F (150°C).

On cookie sheet, spread out the raw almonds.  Roast 12 minutes and allow to cool.  In food processor, chop almonds along with salt and coffee sweetener until they are the size you desire.  Sift through a regular coarse colander to get rid of the fine grinds, which you can keep for another use (add some melted butter and sweetener to sprinkle over a dessert or yogurt).

In heavy saucepan or double boiler, melt chocolate chips and salt. Stir in liquid sweetener. Stir in the prepared almonds.  Spread out on a parchment-lined cookie sheet to an 8 x 6-inch (20 x 15 cm) rectangle more or less.  Freeze about 20 minutes.  Break off clusters and enjoy.  I like to keep mine in the refrigerator.

Helpful Hint: I think in hindsight I would use blanched almonds instead.  Raw almonds were all I had in the pantry.

Yield:  30 clusters
1 cluster
70.2 calories
1.9 g protein
5.6 g fat
1.0 g fiber
0.8 g net carbs

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These turned out great and I loved the Maple Glaze which added extra sweetness and a nice flavor boost. Scones are quite a British thing, but Americans have also embraced this delicious treat.  Some people like to have scones with a hot cup of tea and others like scones for breakfast as a change of pace from eggs. Because scones are notoriously higher in carbohydrates and especially if there is added fruit, these are more appropriate for moderate low-carbers or stricter low-carbers who are in the pre-maintenance phase of their low-carb diet.

21/4 cups Gluten-Free Bake Mix 2 (560 mL)
1 tsp baking soda (5 mL)
1/2 tsp baking powder (2 mL)
1/8 tsp salt (0.5 mL)
1 egg
Liquid sweetener (sucralose or stevia) to equal 2/3 cup (150 mL)
4 tbsp butter, melted (60 mL)
2 tbsp heavy cream (30 mL)
1/2 tsp vanilla extract (5 mL)
3/4 cup chopped peaches, fresh or canned, drained (175 mL) 
  (in fruit juice)*
Maple Glaze:
2.5 oz cream cheese (75 g)
1/4 cup heavy cream (60 mL)
Liquid sweetener (sucralose or stevia) to equal 1/4 cup sugar (60 mL)
1 tsp maple extract (5 mL)

Preheat the oven to 400°F (200°C).

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

In small bowl, beat egg with fork.  Add liquid sweetener, cooled melted butter, heavy cream and vanilla extract.  Add to well in dry ingredients and stir to combine.  Pat the peaches dry with paper towels and stir into the batter.  Form the dough into a square or circle on a parchment-lined cookie sheet. Cut in half and then in half again (the cuts form a cross).  Then cut each quadrant into 2 wedges to make 8 wedges in total.  Separate wedges carefully.  Bake 15 minutes or until turning golden brown in spots on top and a deeper golden brown underneath.

Helpful Hint:  *If your peaches are in light syrup, then rinse them well and sweeten with liquid sweetener to taste and then pat them dry.

Yield:  8 servings
1 serving/with Maple Glaze
221.6/269.5 calories
6.1/7.0 protein
17.7/22.3 g fat
0.3/0.3 g fiber
8.1/8.7 g net carbs

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Friday, February 1, 2019



This is a low-carb makeover of an incredibly popular Betty Crocker recipe. The topping was made to mimic the Bisquick used in it.   Serve with cauli-mash and another vegetable of your choice.

1 tbsp olive oil (15 mL)
21/2 lbs ground beef (1.1 kg)
1 large onion, chopped
21/2 tsp salt (12 mL)
1/2 tsp black pepper (2 mL)
1/2 cup water (125 mL)
2 cups grated Cheddar cheese (500 mL)
Bisquik-like Topping:
11/4 cups Gluten-Free Bake Mix 2, OR (300 mL)
  Gluten-Free, Grain-Free Bake Mix, OR
  try 1 cup almond flour and 3 tbsp coconut flour
11/2 tsp baking powder (7 mL)
3 tbsp butter (45 mL)
4 eggs
3/4 cup water (175 mL)
3/4 cup whipping cream (175 mL)

Preheat the oven to 400°F (200°C).

In large nonstick frying pan, in olive oil, cook ground beef and onions over medium high heat, breaking up the meat as it cooks. Sprinkle with salt and pepper. Add some water after the beef has browned some and continue cooking until meat is thoroughly cooked.  Fill 9 x 13-inch (23 x 33 cm) casserole dish with the meat onion mixture.  Sprinkle with grated Cheddar cheese.

Bisquik-like Topping:  In medium bowl, combine Gluten-Free Bake Mix 2, OR Grain-Free Bake Mix, Or alternative and baking powder.  Whisk with wire whisk to combine well.  Rub in butter.  In another medium bowl, whisk eggs and then whisk in water and whipping cream.  Add to dry ingredients and use the wire whisk to mix well.   Pour topping over the meat and cheese.  Bake 25 minutes until set and golden brown.

Yield:  12 servings
1 serving
447.7 calories
27.1 g protein
35.0 g fat
0.2 g fiber
4.5 g net carbs

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Thursday, January 31, 2019



These lightly crispy-chewy, sesame wafers are a dainty, delightful cookie for the sophisticated palate.  Keep them in the freezer.  I love them!  I think I dreamed about them last night, but alas they are all gone now!  I will make these again for sure!  So different and a GREAT use of sesame seeds!  No gelatin required.

1/2  cup butter (125 mL)
Liquid sweetener (sucralose or stevia) to equal 2/3  cup sugar (150 mL)
2 tbsp erythritol (30 mL)
1 egg
1/2  tsp vanilla extract (1 mL)
11/8 cups Gluten-Free Bake Mix 2 (300 mL)
1/4 tsp baking powder (1 mL)
1/8 tsp salt (0.5 mL)
6 tbsp lightly toasted sesame seeds (90 mL)

Preheat oven to 325°F (160°C).  In food processor, process butter, liquid sweetener and erythritol.   Add egg and vanilla extract; process.  In medium bowl combine Gluten-free Bake Mix 2, baking powder and salt.  Add to wet ingredients and process until well combined.  Stir in sesame seeds.  Chill the dough in the refrigerator for several hours.

Drop by teaspoonfuls on parchment-lined cookie sheet, about 2 inches (5 cm) apart.  Flatten with back of spoon.  Bake 12 minutes and remove cookie sheet from oven.  With a very flat, metal spatula, carefully flip the wafer cookies.  Bake another 5 minutes until they are evenly golden brown.  Watch carefully as you do not want to burn them.  Allow cookies to cool on cookie rack (again use the flat, metal spatula) and place in the freezer.

Yield:  40 Sesame Wafers
1 cookie
44.0 calories
0.9 g protein
4.1 g fat
0.9 g net carbs

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Tuesday, January 29, 2019


Tunnels of gooey chocolate sauce built into a velvety-smooth cheesecake makes for a very sensual experience. Cheesecakes are such a perfect dessert for low-carbers.  It is where we can shine without a question, as fat is not the enemy for us.  

Graham Cracker-like Crust:
2/3  cup Gluten-Free Bake Mix 2,  OR (150 mL)
  a mix of ground almonds and 2 tbsp coconut flour
2/3  cup ground almonds (150 mL)
1/3  cup butter, melted (75 mL)
Sweetener to equal 4 tsp sugar (20 mL)
16 oz regular cream cheese, (500 g)
Liquid sucralose (or stevia) to equal 1 cup sugar (250 mL)
1 cup whipping cream (250 mL)
11/envelopes unflavored gelatin (22 mL)
1/cup water (60 mL)

Condensed Milk Chocolate Sauce (see below! :))

Graham Cracker-like Crust:  In medium bowl, combine Gluten-Free Bake Mix 2 (OR alternative), ground almonds, butter and sweetener.  Press into 9-inch (23 cm) springform pan.  Bake in 350°F (180°C) oven 10 minutes, or until turning brown.

Filling:  In food processor with S-blade, blender or in bowl with electric mixer, process cream cheese and liquid sucralose, OR stevia until smooth.  Add whipping cream gradually while processing.  In cereal bowl, combine gelatin and water.  Microwave 45 seconds.  Add gelatin mixture to cream cheese mixture along with 1/2 cup (125 mL) Condensed Milk Chocolate Sauce (see below); process.

Pour over prepared crust.  Pour remaining sauce over cheesecake in 5 blobs, placed randomly.  Use flat, dinner knife to gently swirl between the blobs.  Chill. 

Condensed Milk Chocolate Sauce:  Prepare as directed in recipe below.

Variation:  Frozen Chocolate Ecstasy Cheesecake:  Freeze cheesecake and let thaw at room temperature at least 20 minutes, or until easy to slice, before serving.

Helpful Hint:  For a really creamy taste experience, leave cheesecake at room temperature for 30 minutes or so. 

Yield:  16 servings
1 serving
348.9 calories
7.7 g protein
34.1 g fat
4.2 g net carbs


Decadent, rich and thick chocolate sauce as a topping for desserts.

1/2  cup whipping cream (125 mL)
1/3  cup butter, melted (75 mL)
1/3  cup Da Vinci® Sugar Free (75 mL)
  French Vanilla, OR Vanilla Syrup
Liquid sucralose or stevia to equal 1 cup sugar (250 mL)
1/3  cup vanilla whey protein (75 mL)
1/3  cup skim milk powder, OR (75 mL)
  whole milk powder, OR coconut milk powder, OR
  heavy cream powder (last two available on Amazon)
1/8  tsp xanthan gum, optional (0.5 mL)
1 oz unsweetened Baker's chocolate, melted (30 g)

In blender, combine whipping cream, butter, Da Vinci® Sugar Free French Vanilla, OR Vanilla Syrup, liquid sucralose, OR stevia, vanilla whey protein, skim, OR whole milk powder (OR other alternatives) and xanthan gum.  Blend until smooth. Add melted chocolate; blend.  Serve immediately or refrigerate and use later.

Yield:  12/3  cups (400 mL)
1 tbsp (15 mL) per serving
47.5 calories
1.4 g protein
4.5 g fat
0.8 g net carbs

Variations:  Condensed Milk Chocolate Frosting:  Use 1/cup (75 mL) whipping cream and 2 tbsp (30 mL) Da Vinci® Sugar Free Vanilla Syrup. Yield:  1 cup (250 mL).  12/16/36 servings:
92.6/69.5/30.9 calories, 2.9/2.2/1.0g pro, 8.6/6.4/2.9g fat, 1.7/1.3/0.6g net carbs

Caramel Sauce/Frosting:  Substitute Da Vinci® Sugar Free Caramel Syrup in main recipe and use cocoa butter instead of chocolate.  Follow instructions for variation above for frosting as opposed to the sauce in the main recipe.

Any-Flavor Sauce:  Cocoa butter and Da Vinci® Sugar Free Syrup flavor of choice or chocolate and Da Vinci® Sugar Free Syrup flavor of choice.

Da Vinci® Alternative:  Use water, appropriate flavored extract and extra sweetener (equal to 4 tsp sugar).

Helpful Hints:  This sauce is thick and becomes a little thicker upon chilling.  

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Sunday, January 27, 2019



A recipe that dates back to my husband’s childhood.  He really appreciated the memories when I made this casserole for him, with my twist on it to make it lower in carbohydrates.  This recipe belonged to Kay Eloff, my dear mother-in-law.

5 cups diced, cooked chicken (1.25 L)
1 cup soft breadcrumbs (low-carb)* - see Helpful Hints below (250 mL)
2 tbsp olive oil (30 mL)
1 cup chopped onion (250 mL)
1 red bell pepper, chopped, OR
  1 cup diced celery (250 mL)
4 eggs, beaten
2 tbsp minced parsley, OR (30 mL)
  2 tsp dried parsley (10 mL)
1/2 tsp salt** (2 mL)
1/4 tsp black pepper (1 mL)
2 cups chicken stock** (500 mL)
Crispy Topping:
1/2 cup grated Cheddar cheese (125 mL)
1/3 cup Gluten-Free Bake Mix 2, OR (75 mL)
  ground almonds and 1 tbsp (15 mL) coconut flour instead
2 tbsp butter, melted (30 mL)

Preheat the oven to 350°F (180°C).

In large bowl, combine chicken, breadcrumbs and celery (if using).

In skillet in olive oil, cook onion until turning soft.  Add bell pepper (if using), and cook until tender-crisp.  Add to bowl with chicken.  Spread in 9 x 13-inch (23 x 33 cm) casserole dish. 

In medium bowl, beat eggs and stir in parsley, salt and black pepper.  Stir in chicken stock.  Pour this mixture over the chicken casserole.  Bake 50 to 60 minutes, or until casserole has set. Bake the Crispy Topping alongside the casserole dish in the pie dish  The topping may be ready after 20 to 25 minutes; check!  The topping should be browned but not overly.  It will crisp up further as it cools.  When the casserole comes out of the oven, sprinkle with the Crispy Topping and serve.

Crispy Topping:  In small bowl, combine Cheddar, OR Mozzarella cheese, Gluten-Free Bake Mix  2 (OR alternative),  and melted butter.  Sprinkle in pie dish.
Helpful Hints:  *You may use any low-carb bread (or my Jiffy Plain Bread), microwave low-carb bread or savory muffin that comes to about 2 to 5 grams of carbs for 1 slice.  Typically 2 slices of low-carb bread should yield about 1 cup (250 mL) soft breadcrumbs.

**If using commercial chicken stock, this amount of salt will be fine, but if using homemade chicken stock, you may need to increase the salt to 1 tsp (5 mL).  Commercial chicken stock is no doubt very salty-tasting. *To make homemade chicken stock, place rotisserie chicken carcass in slow-cooker.  Add water to cover.  Add 1 tsp (5 mL) salt, 1 tsp parsley (1 mL), 1/2  tsp (2 mL) thyme (optional) and 1/tsp (2 mL) black pepper.  Place slow-cooker on low and cook overnight.  Strain and either refrigerate or freeze the chicken stock in an airtight container.  This chicken stock makes a wonderful base for soups and gravies.

Yield:  9 servings
1 serving
300.9 calories
31.1 g protein
16.2 g fat
0.6 g fiber
4.5 g net carbs

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Tuesday, January 8, 2019



  One of my favorite indulgent desserts which remind me of something I enjoyed at the famous restaurant, Crepes and Waffles in Cartegena, Colombia. My crepes are nicer than the ones you get at Crepes and Waffles.  That says a lot as mine are low-carb! My crepes are more substantial and less paper-thin.  To me that's nicer.

My Favorite Low-Carb Crepes, (SEE BELOW, OR 
  this link for my Ultra Low-Carb Crepes - both recipes are good)

Peanut Butter Nutella,® (SEE BELOW FOR RECIPE)
Prepare My Favorite Low-Carb Crepes, OR Large Ultra Low-Carb Crepes and spread a crepe with 2 tbsp (30 mL) Peanut Butter Nutella®.  Fold the crepe and serve with a dollop of Strawberry or Vanilla Ice Cream, if desired.

Yield:  1 crepe 
1 crepe with 2 tbsp Nutella®
210 calories
19.5 g protein
39.1 g fat
1.0 g fiber
6.8 g net carbs


Even if you will be making these for high-carbers, they will not think anything is amiss and will not think “low-carb” if you know what I mean!  I made an amazing Peanut Butter Nutella recently which I used to spread on these crepes and topped with my Vanilla Custard Ice Cream.  Delicious!  I'll share the Nutella recipe soon.  Meantime, here's one that I used to make, but the new one is much nicer and more chocolaty.  These crepes are nicer than the crepes you will eat at the Crepes and Waffles restaurants.  Reason being, these are more substantial-tasting, whereas those others are so ridiculously thin.

If desired, you can try my Ultra Low-Carb Crepes...only 1 gram net carbs each!

1 cup Hood® Calorie Countdown (250 mL)
   milk, OR almond milk
6 large eggs
3/cup gluten-free oat flour, OR (175 mL)
  Buckwheat flour* for grain-free (see below NOTE - used only 1/4 cup)
1/cup butter, melted (60 mL)
Liquid sweetener (sucralose or stevia) to equal 4 tsp (20 mL)
  sugar, OR 2 coffee sweetener packets
1 tsp vanilla extract (5 mL)
1/tsp xanthan gum (1 mL)
Crepes:  In food processor or blender, combine Hood® Calorie Countdown milk, OR almond milk, eggs, oat flour, butter, liquid sweetener, vanilla extract and xanthan gum.  Process well, stopping to scrape sides of food processor or blender a couple of times.

Use two (to work more quickly otherwise use one) 6-inch (15 cm) nonstick pans.  Pour 3 tbsp (45 mL) crepe batter in each pan (tilt to cover) and cook over medium low heat until edges turn brown and bubbles form (placing a small pot lid over top of crepe will help the top of the crepe set more quickly before the underside turns too dark).  I sometimes do that but not always. Flip crepe and cook other side briefly. Transfer to a dish with a lid to keep the crepes warm.

Helpful Hint:  The brand Anthony’s® Buckwheat flour is mild in flavor.  I cannot attest to the flavor of other brands.  Find this brand online.

NOTE: These worked very well with 1/cup (60 mL) oat flour!! – only made 12 crepes with scant 1/cupfuls (60 mL) used.  Nutritional Analysis: 12 crepes – 90 calories; 3.5 g protein, 8.1 g fat; 0.1 g fiber; 1.5 g net carbs.  

Yield:  17 crepes
Oat flour/Buckwheat flour
69.5/71.1 calories
2.9/3.0 g protein
5.1/4.9 g fat
0.1/0.6g fiber
2.6/3.4 g net carbs


The texture is amazing and there are so many uses for this. There is still a  slight peanut butter flavor if you use hazelnut extract so not to worry if you don't have it.  This stuff is seriously good - good enough to eat with a spoon!  The trick is to make sure that you sweeten this mixture adequately. It needs to be very sweet and not salty-tasting. Everyone will use their own favorite sweeteners, but I find a combination of sweeteners is best.  Please use the specific peanut butter suggested below for the best results.  

2/cup whipping cream, (150 mL)
1/cup peanut butter* (125 mL)
Liquid sweetener to equal 11/cups (375 mL)
1/cup powdered erythritol, OR (60 mL)
1/cup vanilla whey protein powder* (60 mL)
  {may need 1 tbsp (15 mL) more}
  2 tbsp xylitol (30 mL)
3 tbsp cocoa, OR carob powder (45 mL)
2 tbsp sugar-free honey (30 mL)
  (imitation honey)*
11/tsp vanilla extract, OR hazelnut extract* (7 mL)
1 tsp coconut oil (5 mL)

In blender, combine whipping cream, peanut butter, liquid sweetener, erythritol, OR xylitol, whey protein powder, cocoa, OR carob powder, sugar-free honey, vanilla, OR hazelnut extract and coconut oil.  Blend well.  The mixture should be smooth, thickened and glossy-looking.  If not, add another tablespoon whey protein powder and blend.

Helpful Hints:  *I used Skippy® Creamy Natural peanut butter, Gold Standard® Whey protein powder (French Vanilla Cream), Honey Tree® imitation honey from Walmart and hazelnut extract from OliveNation®.  I give the carob powder option for those who can’t have cocoa or chocolate due to migraines or allergies.  If you decide to use the xylitol, do not be concerned that it will make the mixture crunchy or that it will crystallize out.  This mixture is very smooth.  Please remember that xylitol is deadly for dogs.

Yield:  11/cups (300 mL)
1 tbsp (15 mL) per serving
69.5 calories
2.5 g protein
6.0 g fat
0.4 g fiber
1.3 g net carbs

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