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

Monday, September 11, 2017

BUTTERNUT SQUASH MEDLEY SOUP



BUTTERNUT SQUASH MEDLEY SOUP

A delicious soup with lots of healthy veggies in it.  They are pureed although the subtle flavor that comes through is that of butternut squash, which is good.  I felt so healthy eating this soup…all those bright vegetables and anti-oxidants can only be good for us.  I love making my soups with homemade chicken stock.  I use a leftover rotisserie chicken, place it in the crock-pot along with a carrot and an onion, 1 tsp salt, 1 tsp black pepper and 1 tsp dried parsley. Cook on low overnight.  Drain and place chicken stock in airtight container in the fridge or freezer depending on when you would like to use it.  I try to make sure I always have some in the freezer. 

8 cups homemade chicken stock,* (2 L)
  divided
1 tsp salt, OR to taste (5 mL)
1 tsp black pepper (5 mL)
2 red bell peppers, chopped
  (10 oz; 300 g)
10 oz zucchini, chopped (300 g)
4 oz regular cream cheese (125 g)
1, 15-oz can butternut squash (425 g)
  (Farmer’s Market®)
1/cup whipping cream (125 mL)

In large, deep pot, over medium heat, combine 4 cups (1 L) chicken stock, salt, pepper, bell peppers and zucchini.  Cook about 15 minutes, or until the vegetables are tender.  Allow soup to cool 15 minutes.

Then blend with cream cheese in blender until smooth.  Usually it will all fit in the blender.  Return to pot along with 4 cups (1L) chicken stock and the Butternut squash and cream.  Bring to boil and lower heat, cooking about 10 minutes. (Be careful as when this soup boils, it could boil over).  Serve.

Helpful Hint:  If using commercial chicken stock, go easy on the salt addition.  Homemade chicken stock is generally less sodium-rich.

Yield:  10 servings
1 cup (250 mL) per serving
141.0 calories
7.1 g protein
8.8 g fat
2.2 g fiber
6.9 g net carbs 

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Sunday, September 10, 2017

CARROT CAKE COOKIES





CARROT CAKE COOKIES

These are very large, substantial cookies that will remind you of carrot cake.  The original recipe called for 1 cup butter (you can try that if using erythritol, but I liked them just as written) and 2 cups of grated carrots.  I opted for half that amount to keep the carbs in line and besides many people are afraid of carrots.  The glycemic load (which is what counts) is extremely low for carrots!  I think they got a bad rap!

2 eggs
1/2  cup PLUS 6 tbsp butter, melted (215 mL)
Liquid sweetener (sucralose or stevia) to equal 11/cups (300 mL)
  sugar
1/cup erythritol, OR (60 mL)
  6 packets coffee sweetener
2 tsp vanilla extract (10 mL)
1/2  tsp salt (2 mL)
31/cups Gluten-Free Bake Mix 2, (800 mL)
21/tsp cinnamon (12 mL)
1 tsp baking powder (5 mL)
1 tsp baking soda (5 mL)
1 cup finely grated carrot, chopped (250 mL)
Cream Cheese Frosting:
8 oz cream cheese, softened (250 g)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/cup unsalted butter, softened* (60 mL)
2 tsp vanilla extract (10 mL)


Preheat the oven to 375°F (190°C).

In food processor, process eggs, butter, liquid sweetener, erythritol, OR coffee sweetener, vanilla extract and salt.

In medium bowl, combine Gluten-Free Bake Mix 2, cinnamon, baking powder and baking soda.  Add to wet ingredients; process.  Stir in carrots.  Use a cookie scoop {2 tbsp (30 mL)}, to scoop cookie batter onto greased cookie sheets.  Flatten cookies with back of spoon.  Bake 13 to 15 minutes, or until a deep golden brown underneath and just beginning to brown around the edges.

Cream Cheese Frosting:  In food processor, process cream cheese, liquid sweetener, butter and vanilla extract.

Helpful Hint:  *If preferred, make 48 cookies at half the number of carbs.  These are very large cookies.  *Unsalted butter is necessary in the frosting or it will be a salty-tasting frosting and not sweet!

Yield:  24/48 cookies*
1 cookie
187.0/93.5 calories
4.1/2.1 g protein
16.9/8.5 g fat
0.2/0.1 g fiber
4.1/2.1 g net carbs

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Saturday, September 9, 2017

BOUNTIFUL BROCCOLI




BOUNTIFUL BROCCOLI

A special recipe which you will enjoy serving.  Vegetables can make or break a nice meal.  It’s important to have tasty vegetable sides to make low-carbing feel luxurious and not like deprivation!  Rich sauces are encouraged on a low-carb diet to help satiate the appetite and provide enough fat, since carbs are restricted and one cannot overdo the protein.  Good carbs such as vegetables are to be eaten and enjoyed.

1 lb broccoli, cut up (0.45 kg)
1/cup water (60 mL)
1/cup grated Cheddar cheese (60 mL)
Creamy Sauce:
4 oz cream cheese (125 g)
1/cup mayonnaise (60 mL)
2 tbsp whipping cream (30 mL)
1/tsp minced garlic, optional (2 mL)

Preheat the oven to 350°F (180°C). 

In 1-qt (1 L) casserole dish, place broccoli and pour water over all.  Microwave 6 minutes, or until just tender. 

Creamy Sauce: In food processor, or blender, process cream cheese, mayonnaise, whipping cream and garlic, if using.  Drain broccoli.  Pour sauce over broccoli and toss gently to combine.  Sprinkle top with grated Cheddar cheese.  Bake 10 to 15 minutes until hot and cheese has melted.

Yield:  8 servings
1 serving
139.4 calories
4.2 g protein
12.6 g fat
1.4 g fiber
2.3 g net carbs

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Thursday, September 7, 2017

COLORFUL BROCCOLI AND BELL PEPPER SALAD




COLORFUL BROCCOLI AND BELL PEPPER SALAD

A wonderful, colorful and easy salad with plenty of extra crunch from the colorful bell peppers.  Bacon, Cheddar cheese and a dressing make this a delicious broccoli salad that you will want to make again.

5 cups broccoli florets (1.25 L)
  (about 2 lbs; 0.9 kg)
2 cups chopped red and yellow bell (500 mL)
  peppers
1 cup grated Cheddar cheese, (250 mL)
10 slices bacon, cooked crisp and broken up
  into bits
Dressing:
1 cup mayonnaise (250 mL)
1 cup sour cream, OR Greek yogurt (250 mL)
  (to reduce calories)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)

In large bowl, combine broccoli florets, chopped red and yellow bell peppers, grated Cheddar cheese and bacon bits.  

Dressing: In medium bowl, combine mayonnaise, sour cream, OR Greek yogurt, liquid sweetener, salt and black pepper. 

Pour dressing over salad vegetables, cheese and bacon and toss gently to combine well.  Chill until serving time.

Yield:  10 servings
1 serving/sour cream/yogurt
316.9/299.1 calories
12.4/12.7 g protein
27.2/24.8 g fat
2.4/2.4 g fiber
5.1/4.5 g net carbs 

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Tuesday, September 5, 2017

EASY CHOCOLATE








EASY CHOCOLATE

Put all the ingredients in a food processor and process.  That simple!  This is chocolate - milk chocolate, in fact!  You can eat it by the teaspoonful.  Put some crushed sliced almonds or chopped pecans or hazelnuts on top and you can imagine you’re eating some fancy chocolate that melts in your mouth!  The photo of the mounded chocolate is of the carob version soon after making it.  It firms up even more in the refrigerator.  The cocoa version is not quite as firm right away.  If you would like to be fancy, pipe the chocolate mixture over some chopped nuts in candy molds or paper cups as shown in the photos.  Yummy!

1/cup boiling water, PLUS (75 mL)
  1 tbsp boiling water (15 mL)
2 tbsp unsalted butter (30 mL)
2 tbsp regular butter (20 mL)
1 cup whole milk powder* (250 mL)
1/cup cocoa, OR carob powder (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/cup powdered erythritol, OR (60 mL)
  6 coffee sweetener packets (7 if using cocoa)
1 tsp vanilla extract (5 mL)

In food processor, combine boiling water, unsalted butter and regular butter; process on slow speed.  Add whole milk powder, cocoa, OR carob powder, liquid sweetener, erythritol, OR coffee sweetener and vanilla extract; process until smooth.  Transfer to a small container and refrigerate.

Helpful Hints:  *Coconut milk powder is now available on Amazon.  You could mix it half and half with whole milk powder (available at Costco or in the Mexican section of some grocery stores or perhaps in a health food store) to reduce carbs. You can use skim milk powder, but process it first on its own in a blender or coffee bean grinder if you find the coarse granules don’t dissolve properly.  Carob powder option is more carby.  It is mentioned only because many people cannot tolerate chocolate due to allergies or migraines.

Yield:  11/4 cups (300 mL)
1 tsp/serv Cocoa or Carob
18.9/20.9 calories
0.7/0.6 g protein
1.4/1.3 g fat
0.3/0.2 g fiber
0.9/1.3 g net carbs

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Saturday, August 26, 2017

APRICOT YOGURT MUFFINS






APRICOT YOGURT MUFFINS

Delicious muffins that reminded me a bit of fruit cake with the few snipped-in-half raisins in them.  If you decide to skip the raisins, I would suggest increasing the apricots to 1 cup (250 mL) to get a more even distribution. I forgot to add the gelatin, so you do not need to add it either.

2 eggs
1/cup Greek yogurt (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/cup granulated eyrthritol, OR (60 mL)
  6 packets coffee sweetener
3 tbsp coconut oil, melted (45 mL)
1 tsp vanilla extract (5 mL)
21/cups Gluten-Free Bake Mix 2 (425 mL)
2 tsp baking powder (10 mL)
1/tsp salt (0.5 mL)
3/cup chopped apricot halves* (175 mL)
2 tbsp Gluten-Free Bake Mix (30 mL)
2 tbsp raisins, snipped in half (30 mL)

Preheat the oven to 375°F (190°C).

In food processor, process eggs, yogurt, liquid sweetener, erythritol, OR coffee sweetener, coconut oil and vanilla extract.

In medium bowl, combine 21/cups (425 mL) Gluten-Free Bake Mix 2, baking powder and salt.  Add dry ingredients to wet ingredients; process.  Combine apricots and 2 tbsp (30 mL) Gluten-Free Bake Mix, page___.  Stir into batter along with raisins, if using.  Fill 12 muffin cups 3/4  full.  Bake 20 to 25 minutes, or until turning golden around the edges and a cake tester or knife comes out clean.

Helpful Hints:  If you’re going to skip the raisins, use 1 cup (250 mL) chopped apricots.  I used canned apricots (difficult to get fresh apricots where I live, plus when they are available, they are very expensive) sweetened with sucralose, however, you can use fresh apricots, chopped finely, instead.  I forgot to add the gelatin, so you do not need to add it either, as these muffins worked just fine without it.

Yield:  12 muffins
With raisins/1 cup apricots
159.9/156.7 calories
5.2/5.2 g protein
11.7/11.7 g fat
0.3/0.3 g fiber
7.1/6.2 g net carbs 

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Wednesday, August 23, 2017

CHEESY ZUCCHINI FRITTERS




CHEESY ZUCCHINI FRITTERS

These make a delicious side served with sour cream.  Following the steps to remove excess water ensures success with this simple recipe.

5 cups grated zucchini (1.25 L)
1/tsp salt (2 mL)
2/3 cup Gluten-Free Bake Mix 2, (125 mL)
  OR use 1/cup (125 mL) almond
  flour and 2 tbsp (30 mL) coconut flour
1/cup chopped green onions (75 mL)
  (green parts only)
2 eggs
1/tsp seasoning salt (2 mL)
1/tsp black pepper (1 mL)
1/cup grated Cheddar cheese (125 mL)
1/cup grated Mozzarella cheese (125 mL)
Sour cream

In colander place zucchini and position the colander over a bowl to drain water from the zucchini.  Sprinkle salt over the zucchini and allow to sit 10 minutes.  Take handfuls of zucchini and squeeze as much water out as possible.  Place in a large bowl.  Once all of the zucchini is prepared, add Gluten-Free Bake Mix 2, page___ (OR alternative) and green onions.

In small bowl, beat eggs with seasoning salt and black pepper.  Add to zucchini mixture along with Cheddar and Mozzarella cheeses.  Mix well.  Using a small ice cream scoop {about 2 tbsp (30 mL) or ever so slightly more} place zucchini patties (form in your hands) in olive oil in a large frying pan over medium low heat (these can burn quickly so keep an eye on them…as soon as the edges change color, flip them carefully using a spatula and fork to help you turn them).  Fry about 2 to 3 minutes both sides.  Serve with sour cream, if desired.

Helpful Hints:  The olive oil used for frying was not included in the nutritional  analysis.  To reheat:  either heat in a dry nonstick pan or in a moderate oven.

Yield:  15 servings
1 fritter
63.4 calories
3.8 g protein
3.9 g fat
0.4 g fiber
2.6 g net carbs

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Tuesday, August 22, 2017

BACON TOMATO CHEESEBURGER PIE



Savory ground beef with garlic, ketchup and mustard.

Add two eggs

This is the cheese I use from PriceSmart (Costco)

Butter on top of grated Mozzarella in microwave-safe bowl.

After adding the Bake Mix and egg - keep mixing and add a bit of coconut flour until you have a lovely soft dough ball.

Soft dough ball flattened into a circle with my hands using plastic wrap

Rolled out into a circle bigger than my pie dish.

Lift rolled dough and gently place in pie dish, flute edges and use a kitchen scissors to cut thicker parts at the top to place around the top where necessary to make the edge neater (I'm not that good at it, as you can see, but you get the idea).

Cheeseburger Pie filled and ready to bake!

Baked and ready to eat!



BACON TOMATO CHEESEBURGER PIE

Using the Miracle Dough for a substantial crust, this Cheeseburger Pie will be an unforgettable meal.  I served it simply with roasted potato skins.  My husband said it reminded him of a Cheeseburger and fries and he accompanied the meal with a diet coke.

2 tbsp olive oil (30 mL)
11/lbs lean ground beef (0.68 kg)
2 tbsp water (30 mL)
2 tbsp low-carb ketchup (30 mL)
1 tbsp mustard (15 mL)
1 tbsp crushed garlic (15 mL)
11/tsp salt (7 mL)
1/tsp black pepper (2 mL)
2 eggs, fork beaten
5 slices bacon, cooked crisp and cut up
1 medium Roma tomato
1 cup grated Cheddar cheese (250 mL)
Miracle Dough:  (See Grain-Free Bake Mix below)
2 cups grated Mozzarella cheese
2 tbsp butter (30 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)
1 egg, fork beaten
1/tsp Montreal® Chicken seasoning (1 mL)

Preheat the oven to 400°F (200°C). In large frying pan, in olive oil and over medium heat stir-fry ground beef until turning brown.  Add water, ketchup, mustard, garlic, salt and pepper.  Continue cooking until the beef is cooked.  Stir in two eggs.

Miracle Dough: In microwave oven in microwave-safe bowl, melt Mozzarella cheese and butter together.  This takes 2 minutes in my 1200 Watt microwave oven.   Be careful when removing the bowl with molten cheese. Place Gluten-Free Bake Mix 2 on top. In small bowl, beat egg with fork.  Add Montreal® Chicken seasoning; beat again with fork to combine.  Add to Mozzarella cheese. Stir with a fork or mixing spoon to form a dough ball.  Knead a little to form a soft ball. Use a little extra coconut flour, if necessary.  Place on clean surface or use parchment or wax paper and using a rolling pin, roll dough out to be a bit larger than a 9-inch (23 cm) glass pie dish.  Place dough in pie dish and make a thick edge with the pastry.  Flute this edge with your fingers to make it look attractive.

Add cooked ground beef and top with 4 slices cut-up crispy bacon, tomato slices and Cheddar cheese.  Sprinkle with remaining bacon bits.  Bake 25 minutes and in last 8 minutes, cover pie lightly with foil.

Variation: For a Grain-Free version:  Use a bake mix made up of 2 cups (500 mL) almond flour and 2/cup (150 mL) coconut flour.  (7.5 g carbs)

Yield:  6 to 8 servings
1 serving
691.4/518.5 calories
46.0/34.5 g protein
52.1/39.0 g fat
0.2/0.1 g fiber
7.2/5.5 g net carbs 


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Saturday, August 19, 2017

EASY ZUCCHINI PIE






EASY ZUCCHINI PIE

This makes a lovely side.  I like to serve it with sour cream.  I made this with Monterey Jack cheese, but I’m pretty sure this would be even better with Cheddar cheese and that's how I will make it next time, I think.

3 cups grated zucchini (750 mL; 500 g)
1 onion, grated
11/cups grated Cheddar, OR (375 mL)
  Monterey Jack cheese
3/cup Gluten-Free Bake Mix 2, OR (175 mL)
  (use 2 tbsp coconut flour and the rest almond flour)
1 tsp baking powder (5 mL)
4 eggs
1/tsp salt (2 mL)
1/tsp black pepper (2 mL)
1/cup grated Cheddar, OR (125 mL)
  Monterey Jack cheese

Preheat oven to 400°F (200°C).

In large bowl, combine zucchini and onion along with 11/2 cups (375 mL) Cheddar, OR Monterey Jack cheese, Gluten-Free Bake Mix 2 and baking powder. 

In small bowl, beat eggs with fork, adding salt and black pepper.  Add to vegetables and stir to combine well.  Turn out into a 1-qt (1 L) casserole dish.  Spread evenly and sprinkle 1/cup (125 mL) grated Cheddar, OR Monterey Jack cheese over the top. Bake 25 to 30 minutes, or until set and turning brown around the edges.  Let stand 5 minutes before cutting.

Yield:  8 servings
1 serving
215.5 calories
13.0 g protein
15.8 g fat
1.1 g fiber
4.1 g net carbs


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Monday, August 14, 2017

FRIED FISH IN GARLIC PARSLEY BUTTER






Fish and "Chips"....only this is Fish and roasted potato skins!  Very good indeedy!

FRIED FISH IN GARLIC PARSLEY BUTTER
My husband is a big fan of fried fish and far prefers fish prepared this way to baked in the oven (Shh, I also like baked fish very much).  He feels just the opposite when it comes to chicken breasts, however.  One gets to know one’s husband well over the years!

2 tbsp olive oil for frying (30 mL)
1 lb white fish fillets of choice (0.45 kg)
1 tbsp Garlic Parsley Butter, (15 mL)
  per fish fillet
Lemon wedges (optional)
Spice Rub:
1/tsp black pepper (2 mL)
1/tsp paprika (1 mL)
1/tsp onion salt (1 mL)
1/tsp seasoning salt (1 mL)
Garlic Parsley Butter:
1/cup butter (125 mL)
1/cup fresh, chopped parsley (125 mL)
2 tbsp chopped onion (30 mL)
1 tbsp olive oil (15 mL)
2 tsp crushed garlic (10 mL)
1  tsp salt (5 mL)
1/tsp black pepper (2 mL)

Rinse fish fillets and pat dry with paper towels.  Sprinkle Spice Rub on both sides of the fish.

Spice Rub:  In small bowl, combine black pepper, paprika, onion salt and seasoning salt. 

Garlic Parsley Butter:  In food processor, process butter, parsley, onion, olive oil, garlic, salt and black pepper until smooth.

In large frying pan, over medium heat and in 1 tbsp (15 mL) olive oil, cook fillets about 4 minutes on one side.  Turn and coat with about 1 tbsp (15 mL) Garlic Parsley Butter and cook another 4 to 5 minutes, until done. Repeat with remaining fish fillets.  Serve immediately with more garlic butter and lemon wedges, if desired.

Helpful Hints:  The Garlic Parsley Butter will keep at least 2 weeks in the refrigerator.  Just make sure not to double dip, obviously.  It is also good with Rib-eye steak made in a frying pan.

Yield:  2 servings
1 serving
521.2 calories
42.7 g protein
39.0 g fat
0.1 g fiber
0.4 g net carbs 

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