Wednesday, October 16, 2019



A classic and delicious, firm cheesecake with a phenomenal firm shortbread crust for the holidays made in a 9 x 13-inch (23 x 33 cm) dish.  My husband enthusiastically said, “Jen, this is the best cheesecake you have ever made!”  Although it is good, I prefer sweeter cheesecakes, but he liked it so much just the way it is. I fixed it for my palate by topping with sweetened homemade Crème Fraiche and a drizzle of low-carb pancake syrup, however, I think low-carb caramel syrup would be good, too.  Try this one which has great reviews on Amazon, or make your own favorite low-carb caramel sauce.  Here’s one of mine.  My caramel syrup will harden, so you may want to find a better recipe than that one if you are going to make your own. I personally loved the maple pancake syrup flavor with the pumpkin...very good.  I lined the dish with parchment paper, but I wouldn't do that in the future, so I've skipped that step!  The parchment will trap moisture and by day 3 it will be softening the crust and you don't want that.

   OR use 21/4 cups Keto Bake Mix (560 mL)
1/2 cup butter, melted (125 mL)
Liquid sweetener (sucralose or steviato equal 1/2  cup (125 mL)
1/8 tsp almond extract (0.5 mL)
32 oz regular cream cheese, softened (0.9 kg)
Liquid sweetener to equal 11/2 cups (375 mL)
1/cup granulated erythritol  (125 mL)
4 eggs
1 tbsp vanilla extract (15 mL)
1 cup canned pumpkin (250 mL)
1 tsp cinnamon (5 mL)
1/2 tsp pumpkin pie spice (2 mL)

Preheat the oven to 350°F (180°C).

Crust:  In medium bowl, place Gluten-Free Bake Mix 2, OR alternative.  In small bowl, combine melted butter, liquid sweetener and almond extract.  Add to bake mix and mix well.  In a 9 x 13-inch (23 x 33 cm) dish drop blobs of crust mixture and using a piece of plastic wrap press the crust out firmly and evenly.  Bake 15 minutes or until the edges are just turning golden.

Filling:  In bowl of mixer or food processor, combine cream cheese, liquid sweetener, erythritol, eggs and vanilla extract.  Mix well until much lighter in texture and no lumps remain. Pour half the cheesecake batter over the warm crust.  In small bowl, combine pumpkin, cinnamon and pumpkin pie spice.  Whisk pumpkin mixture into the other half of cheesecake batter and drop large blobs over the white cheesecake layer.  Use a knife to create pretty swirls.  Bake around 30 minutes and if not yet set firmly throughout then bake in increments of 5 minutes.

Helpful Hints:  Preferably bring cream cheese and eggs to room temperature, however, if there isn’t any time, soften the cream cheese in the microwave oven.  If you would prefer to have two layers to these bars, rather than swirled, you will need to wait for the baking dish to cool down and then place in the freezer until the cheesecake layer is firm enough to prevent the two layers from combining.  

Yield:  4 servings
1 serving/Keto Bake Mix
219.7 calories
6.5 g protein
19.5 g fat
0.2 g fiber
4.1/3.1 g net carbs

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Monday, October 14, 2019



I often make Cream Cheese Scrambled Eggs.  But, normally I make them just with eggs and cream cheese bits.  This time I fried up some green onions and topped with bacon bits and avocado and more green onions.  Delicious breakfast!

1/2 cup chopped green onions (125 mL)
2 tbsp butter (30 mL)
8 large eggs
1/4 cup water (60 mL)
Salt and pepper, to taste
4 oz cream cheese, cut into bits (125 g)
Optional toppings:
Bacon bits
Chopped avocado
Chopped green onions

In nonstick pan in butter, stir-fry green onions.

In medium bowl, beat eggs with water using a large fork and add salt and pepper to taste.  Pour mixture over green onions and sprinkle eggs with cream cheese bits.  Cook over medium low heat and gently stir eggs.  I like to lift them up in sections and turn gently as they cook.  Don’t overcook – should be moist and glossy.  Serve immediately with one of the optional toppings such as bacon, avocado and green onions.

Yield:  4 servings
1 serving
298.6 calories
15.6 g protein
24.7 g fat
0.3 g fiber
2.8 g net carbs

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Wednesday, October 9, 2019



A truly chewy and soft, moist spice cookie that will remind you of Christmas and a fire in the hearth. The spices make for a deliciously-flavored cookie that will sit nicely on a pretty platter among other low-carb cookies for your holiday fiesta. It is not a mistake that there is no leavening in this recipe.  The cookies will puff up slightly. My husband went as far as to say this is the best cookie I have ever made.  They are very good, however, I have lots of good cookies, just very different to this recipe. Honestly, these are more of a special-occasion (such as Thanksgiving or Christmas) cookie, so the indulgence with the molasses spread over 34 cookies is not too out of line for moderate low-carbers.

1 cup butter, softened (250 mL)
Liquid sweetener (sucralose or stevia) to equal 21/2 cups (625 mL)
2 tbsp molasses (30 mL)
4 tsp finely minced fresh ginger (20 mL)
1 large egg
3 cups Gluten-Free Bake Mix 2 (750 mL)
2 tsp cinnamon (10 mL)
1 tsp nutmeg (5 mL)
1/2 tsp ground cloves (2 mL)
1/8 tsp salt (0.5 mL)
Bulk sweetener for rolling cookies in

Preheat the oven to 350°F (180°C).  Line a cookie sheet with parchment paper.  I usually grease the pan first to allow the paper to lay flat.

In bowl of mixer, combine butter, liquid sweetener, molasses, ginger and egg; mix for 4 minutes on medium speed.

In large bowl, combine Gluten-Free Bake Mix 2, cinnamon, nutmeg, ground cloves and salt.  Add to wet ingredients and mix well.  Form approximately 1-inch (2.5 cm) balls and roll in sweetener.  Place on prepared cookie sheet. Flatten with the back of a spoon.  Bake 10 minutes or until light golden brown underneath.

Helpful Hints:  Use Grandma’s® molasses as blackstrap molasses is better used in something savory like baked beans.

Yield:  34 cookies
1 cookie
100.6 calories
2.0 g protein
8.9 g fat
0 g fiber
3 g net carbs

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Tuesday, October 8, 2019



Delicious flavors of fried mushrooms and onions mixed with diced rotisserie chicken, a creamy sauce, grated Mozzarella on top and a Crispy Crumb Topping. This Crispy Crumb Topping is useful instead of breadcrumbs (tastier) for topping a variety of different casseroles.  I hope you will discover it here and find it useful in your low-carb cooking repertoire.

4 cups diced cooked rotisserie chicken (1 L)
2 tbsp olive oil, divided (30 mL)
1 lb sliced mushrooms (0.45 kg)
1 cup chopped onion (250 mL)
1 bell pepper, chopped (optional)
1 tbsp minced garlic (15 mL)
2 tsp dried parsley (10 mL)
1 tsp salt (5 mL)
1/2 tsp black pepper (2 mL)
1 cup grated Mozzarella cheese, OR (250 mL)
  more, to taste
Creamy Sauce:
8 oz cream cheese (250 g)
1/4 cup low-carb milk, OR whipping cream (60 mL)
1/2 cup water (125 mL)
2 tbsp olive oil (30 mL)
2 tsp Montreal Chicken seasoning (10 mL)
1/4 tsp salt (1 mL)
1/4 tsp black pepper (1 mL)
Crispy Crumb Topping:
1/2 cup grated Mozzarella cheese (125 mL)
1/3 cup Gluten-Free Bake Mix 2, OR (75 mL)
  almond flour and 1 tbsp (15 mL) coconut flour
2 tbsp butter, melted (30 mL)

Preheat the oven to 350°F (180°C).

In large bowl, set aside chicken.  In nonstick frying pan, in 1 tbsp (15 mL) olive oil, over medium heat, stir-fry mushrooms unitl moisture has evaporated and mushrooms are browning.  Add mushrooms to the chicken.  In remaining olive oil, cook onions over medium high heat until softening.  At this point add bell pepper if using.  When the peppers are softening, add garlic and dried parsley, salt and black pepper and stir to combine.  Stir-fry a little while longer.  Add cooked vegetables to the chicken.

Creamy Sauce: In nonstick frying pan, combine cream cheese (broken up into pieces), low-carb milk, OR whipping cream, water, olive oil, Montreal chicken seasoning, salt and black pepper.  Stir occasionally until sauce is thickened and smooth.  Pour over chicken and vegetables and combine well.  Turn out into a 9 x 13-inch (23 x 33 cm) casserole dish.  Sprinkle with grated Mozzarella cheese and bake 25 minutes.  Bake Crispy Crumb Topping in pie dish alongside the casserole and check up on it after 20 minutes.  It should be golden brown and it will crisp up more as it cools.

Crispy Crumb Topping: In small bowl, combine Mozzarella cheese, Gluten-Free Bake Mix 2, OR alternative and melted butter.  Sprinkle in glass pie dish and press down to fill the dish.

Yield:  9 servings
1 serving
370.4 calories
27.8 g protein
25.3 g fat
1.3 g fiber
6.9 g net carbs

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Sunday, September 29, 2019



This is an Indian dish popular in many countries all over the world.  This was my first time making it and my husband loved it.  The flavors are rich and best of all the ingredients are easy to find in a regular grocery store.  First the chicken is marinaded in a rich sour cream marinade, which fortunately is not discarded.

21/2  lbs chicken breasts (0.680 kg)
1 cup sour cream, OR Greek yogurt (250 mL)
1 tbsp lemon juice (15 mL)
2 tsp salt (10 mL)
1 tsp turmeric masala, OR regular (5 mL)
1/2 tsp turmeric (2 mL)
1 tsp cumin (5 mL)
Butter Sauce:
2 tbsp butter (30 mL)
1 tbsp olive oil (15 mL)
1 medium onion, chopped (optional)
1 tbsp minced garlic (15 mL)
1 tbsp grated or minced ginger (15 mL)
14 oz can tomatoes (411 g)
1 jalapeño pepper, seeded and chopped (optional)
1/2 cup chicken stock, OR water (125 mL)
Liquid sweetener to equal 2 tsp sugar (10 mL)
1 tsp chili powder (5 mL)
1/2 tsp cumin (2 mL)
1/4 tsp cinnamon (1 mL)
1/2 cup whipping cream (125 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
Cilantro, OR chopped green onions (green part)

Marinade: Cut chicken into bite-sized pieces.  In large bowl, combine sour cream, lemon juice, salt, turmeric masala, OR regular masala, turmeric and cumin.  Stir chicken into the marinade to cover and refrigerate 2 hours or overnight.

Butter Sauce:  In large nonstick frying pan, in butter and olive oil cook onion, if using along with minced garlic and ginger.  Cook until onions are browned.  Stir in tomatoes, 1 jalapeño pepper (if using), chicken stock, liquid sweetener, chili powder, cumin and cinnamon, and cook around 10 minutes until the jalapeño pepper is soft.

Add chicken in marinade to pan and bring to the boil. Then lower heat and simmer 15 minutes. In small bowl, combine whipping cream with cornstarch, OR arrowroot powder, whisking to mix well.  Add to pan and simmer another 15 to 20 minutes or until the chicken is cooked.  Serve over cauliflower rice and garnish with cilantro or chopped green onions.

Yield:  8 servings
1 serving
314.5 calories
35.2 g protein
15.6 g fat
1.1 g fiber
6.4 g net carbs 

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Tuesday, September 24, 2019



This is a rich-tasting soup that can feed a crowd. It is a very comforting, substantial and deliciously spicy soup in a completely different way. I am suggesting this squash soup be made with butternut squash, however, I used a different squash (Ayote squash) that we get in the tropics that is somewhat similar as we don’t get Butternut Squash here.    This soup is actually very thick – too thick, so I usually add some water to my bowl before nuking it to enjoy.  

2 lbs 8 oz butternut squash halves (1.1 kg)
2 tbsp olive oil (30 mL)
1 cup chopped onion (250 mL)
1/3 cup chopped fresh ginger (75 mL)
1 tbsp minced garlic, optional (15 mL)
2 cups chicken stock (500 mL)
11/2 cups heavy cream (375 mL)
2 carrots, sliced, cooked
1 Granny Smith apple, optional
2 tsp salt (10 mL)
  (less if using commercial chicken stock)
1 tsp black pepper (5 mL)
1 tsp curry powder, optional (5 mL)
Optional Garnish:
Bacon bits
Chopped Green onions

In large pot in boiling water, cook squash, cut sides down.  Boil until very soft when a sharp knife pierces through the outer skin.  Allow squash to cool and remove skin carefully.  Chop the squash.

In large pot in olive oil, cook onion over medium heat until softening.  Add fresh ginger and garlic, and cook until onion is browning, stirring often.    To a blender add squash, onion mixture, chicken stock, heavy cream, carrots and apple, if using, salt, pepper and curry powder, if using, but in batches in order to fit everything into the blender comfortably.  Puree everything really well.  Pour the batches of pureed soup back into the pot and bring to the boil.  The squash soup will most likely be very thick, so at this point you can either keep the soup as a concentrate and add water to individual bowls of chilled soup to heat up in the microwave oven when needed, or add enough water to thin the soup to your liking right in the pot, keeping in mind it will again thicken once chilled.  Serve with bacon bits and chopped green onions on top, if desired.

Yield:  15 servings
1 serving
114.0 calories
2.2 g protein
7.1 g fat
1.6 g fiber
10.3 g net carbs

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Monday, September 23, 2019


Spiced cookies with a wonderful sweet cream cheese frosting.  I love these pumpkin cookies, which I keep in the refrigerator. I love pumpkin desserts I must admit, even although I had to move to North America (here in Central America, Panama, where I now live, people don't know much about pumpkin desserts, same as in South Africa where I lived for the first 21 years of my life) to learn about them and to eventually come to really appreciate them.  Pumpkin pie took a while...that must be a bit of an acquired taste, but today I love pumpkin pies, pumpkin cookies, pumpkin muffins, loaves, mousses, ice cream and you name it!  I usually buy the canned pumpkin (must not be pumpkin pie filling with sugar...just plain) way ahead of time, because sometimes in past years there has been a shortage of canned pumpkin. Gasp!

21/2 cups Gluten-Free Bake Mix 2 (CLICK for recipe) (750 mL)
  OR Keto Bake Mix
2 tsp cinnamon (10 mL)
1 tsp baking powder (5 mL)
1 tsp baking soda (5 mL)
1/2 tsp nutmeg (2 mL)
1/2 tsp ground cloves (2 mL)
1/2 tsp salt, OR half the amount (2 mL)
1 egg
1/2 cup butter, softened (125 mL)
Liquid sweetener (sucralose or stevia) to equal 11/4 cups sugar (300 mL)
11/8 cups canned pumpkin (280 mL)
1/4 cup granulated erythritol (60 mL)
11/2 tsp unflavored gelatin (7 mL)
1 tsp vanilla extract (5 mL)

Preheat oven to 350°F (180°C).  In medium bowl, combine Gluten-Free Bake Mix, cinnamon, baking powder, baking soda, nutmeg, cloves and salt.

In food processor, process egg, butter, liquid sweetener, pumpkin, erythritol, gelatin and vanilla extract.  Add dry ingredients and process.  Drop by 2 tablespoonfuls on greased cookie sheet.  Flatten and shape cookies with the back of spoon sprayed with nonstick cooking spray, when necessary to prevent sticking.  Bake in oven 13 to 15 minutes, or until brown underneath.  When cool, frost with Cream Cheese Frosting.

Yield: 24 large cookies
1 cookie without/with frosting/Keto
94.6/128.7 calories
2.3/2.8 g protein
7.8/1.3 g fat
0.5/0.5/0.5 g fiber
3.3/3.5/2.5 g carbs

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Saturday, September 21, 2019


[ Sample recipe photos are at the bottom of this post ]
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Something that may be worth the price of this book or most of the books is a very handy sweetener chart for liquid want to know how many drops to use for 2 tbsp sugar sweetness, for instance?  No problem! First printing was in November, 2018. This cookbook is comprised mostly of my recipes with wonderful contributions from Peggy Hardaway and George Stella. Again there is an introduction and preamble by George Stella as well as a Helpful Hints section.  Pretty red-covered cookbook with matching coil binding.  These five colorful cookbooks with matching coil binding with their equally colorful and substantial pages of recipe photos are fun to own, easy to navigate, fun to read, and I'm sure you will love owning them.  I know even I am happy to have them and refer to them often. There are about 65 color photos!!  As with all of the cookbooks, each recipe that has a photo will have it indicated in the heading next to the name of the author whose recipe it is and, in addition, each photo has the page number indicated on it.  With all of the cookbooks, I am the one who edits them and lovingly puts the cookbooks together.  I take my job very seriously and always do my best to produce an accurate and quality job!  I was trained initially by publishers who published three of my cookbooks - one of them was published by the largest publisher in Canada at the time (now taken over by an American company), MacMillan Canada.  I soon figured out that I wanted to get into self-publishing.  Now, of course, we are competing with thousands of other low-carb cookbooks out there, including Kindle cookbooks, and it is more and more difficult to make a living in this field.  Our trusted brand does set us apart and we are proud to have such creative people on the Low-Carbing Among Friends' team, not the least of which is renowned low-carb chef and TV celebrity, George Stella!  I still enjoy having a cookbook I can hold in my hands, and every now and then I go to my collection and pull out a few and sit down with a cup of tea to spend an enjoyable hour planning some new menus.  It is true that I also use the internet a lot, but I love having my favorites in hard copy form.  That said, plan on Kindles for the older cookbooks, LCAF's 1 to 5 before the year is out.

Pictured on the Front Cover: Zucchini Tomato Bake, Onions, Peppers and Mushrooms in Sweet Mustard Sauce, Mexican Lasagna, The Works Romaine Lettuce Salad, Broccoli Cheddar Quinoa Rounds, Baked Cinnamon "Sugar" Cake Donuts

Buffalo Chicken-Stuffed Mushrooms
Chipotle Chicken Wings
Cookie Dough Dip
Jalapeno Cheese Squares
Jalapeno Popper dip
Mexican Tortilla Roll-Ups
Monterey Jack Dipping Chips
Pimento Cheese Spread
Spinach and Artichoke Dip

Bake Mixes - three, including the one I use primarily
Biscuits - Poppy Seed Cheese Biscuits, Red Lobster's Cheddar Bay Biscuits
Breads and Tortillas - Bread Sticks, LC Tortillas, Mozzarella Cheese Bread
Crackers - Cinnamon Cookie Crackers, Jiffy Cinnamon Cookie Crackers, Savory Crackers
Donuts and Scones - Baked Cinnamon "Sugar" Cake Donuts, Chocolate-Covered Sour Cream Scones
Muffins and Loaves - Banana Chocolate Chip Muffins, Grain- Free Blueberry Muffins, Grain-Free Pear Muffins, Grain-Free Spiced Pear Muffins, Pepper Jack "Corn" Muffins, Zucchini Spice Bread

Grain-Free English Muffin, Pork Rind French Toast Cakes, Fluffy Pancakes, My Favorite Low-carb Crepes, Ultra Low-Carb Crepes, Waffles, Ham and Cheese Puff Breakfast Casserole, Confetti Quiche, Creamy Chicken, Broccoli and Bacon Quiche, Italian Breakfast Sausage Patties

Beef  -  Bacon Cheeseburger Shepherd's Pie, Cauli Tot Hamburger Bake, Fajita Meat Loaf, Greek Spinach Beef Pie, Mexican Beef and Rice Casserole, Mexican Lasagna
Fish and Seafood - Corvina in Lemon Garlic Butter Sauce, Salmon in Honey Mustard Garlic Sauce, Skillet Tuna Veggie Alfredo, Tuna Zucchini Fritters
Pork - Italian Sausage Bolognese, Sausage Cabbage Stir-fry, Soy-glazed Pork Chops
Poultry - Chicken and Cabbage Casserole, Chicken Broccoli Casserole with Cheddar Crumb, Chicken Cordon Bleu Casserole, Chicken Eggplant Alfredo Casserole, Chicken Fajita Casserole, Chicken Mushroom Pie, Chicken with Creamy Onion Garlic Gravy, Creamy Chicken Mushroom Casserole, Mexican Chile Skillet

Examples: Broccoli Cheddar Quinoa Rounds, Creamy Broccoli Swiss Cheese Bake, Cauliflower, Cheddar and Bacon Casserole, White Cheddar and Bacon Mock Mac and Cheese, Creamy Green Bean Bake, Sour Cream Green Bean Casserole, Bacon Onion Cheddar Mushrooms, Onions, Peppers and Mushrooms in Mustard Sauce, Sweet Dark Mushrooms and Peppers, Oven-Fried Summer Squash, Italian Fried Tomatoes, Hasselback Zucchini, Zucchini and Leeks Stir-Fry, Zucchini Tomato Bake

Substantial Section: Breadings, Crusts and Dough, Dressings, Frostings, Sauces (savory and sweet), Spice Blends, Toppings (savory) and Toppings (sweet)

Examples:  Avocado Salad with Orange Vinaigrette, Chicken Avocado Salad, Chicken Cantaloupe Salad, Chicken Salad with Avocado Dressing, Chicken Salad with Creamy Dressing, Crunchy Bacon and Almond Tossed Salad, Sofrito Chicken Spinach Salad, The Best Broccoli Salad, the Works Romaine Lettuce Salad
Examples: Broccoli Cheddar Soup, Cheesy Cream of Caramelized Onion Celery Soup, Creamy Cauliflower Gouda Soup, Fresh Mex Chili, Holiday Pumpkin Soup, Homemade Chicken Stock, Mac-Free Minestrone Soup, Shrimp and Sausage Bisque

Examples: Best Carrot Cake, Cupcakes with Delicious Buttercream Frosting, Strawberry Delight Layer Cake, Texas Chocolate Sheet Cake

Cheesecakes and Pies
Examples:  Apple Pizza Pie, Blondie Chocolate Chip Pie, Blueberry Cheesecake, Caramel Apple-Topped Cheesecake, Chocoalte Raspberry Pecan Torte, Creamy Chocoalte Pumpkin Cheesecake Pie, Nutella-Topped Cheesecake, Peanut Butter Blondie Chocolate Chip Pie, Peanut Butter Cookie-Crusted Cheesecake

Confection: Peanut Butter Chocolate Candy

Cookies and Squares
Examples: Almond Chocolate Chip Cookies, Banana Bread Bars, Chocolate Chip Cookies, Condensed Milk Coconut Jumble Candy Bars, Granola Bar Squares, Lemon Ricotta Cookies, No Bake Peanut Butter Chocolate Bars, No Bake Peanut Butter White Chocolate Bars

Crepes and Waffles Desserts: Crepes with Peanut Butter Nutella and Waffles with Peanut Butter Nutella

Frozen Desserts Examples: Cappuccino Ice Cream, Chocolate Ice Cream, Chocolate Mint Ice Cream, Fresh Pineapple Popsicles, Strawberry Ice Cream, Vanilla Ice Cream

[ Sample recipe photos below]
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