Tuesday, June 28, 2022




Gorgeous, tasty appetizer that will not even make high-carbers question the crust!  Seriously, it will fly at a party, as it did at my house.  This Miracle Dough Crust is super easy to roll out.  This is a fun appetizer to make and even more fun to serve it, as it is often a talking point, as people love it so much! 

Peppers Filling:

2 tbsp light-tasting olive oil (30 mL)

2 bell peppers, chopped

1/4 cup chopped onion (60 mL)

1/2 tsp salt (2 mL)

1/4 tsp black pepper (1 mL)

2 tsp dried parsley (10 mL)

1 tsp crushed garlic (5 mL)

  (bottled kind)

4 slices bacon, cooked and chopped

Cream Cheese Filling:

8 oz regular cream cheese, softened (250 g)

1/2 cup grated Mozzarella cheese (125 mL)

2 tbsp whipping cream (30 mL)

2 tbsp Parmesan cheese (30 mL)

Miracle Dough:

2 cups grated Mozzarella cheese (500 mL)

2 tbsp butter, melted (30 mL)

1 cup Gluten-Free Bake Mix 2, OR Keto Bake Mix (250 mL) 

1 egg, fork beaten

1/4 tsp onion salt (1 mL)

1/4 tsp granulated garlic powder (1 mL)


Preheat the oven to 400°F (200°C). 


Peppers Filling:  In frying pan, in olive oil over medium heat, fry chopped peppers and onions until onions are browning and peppers are softer. Sprinkle with salt, pepper and parsley.  Stir in garlic and cook another minute or two. Keep some of the colorful peppers for decorating the top of the tart.  Set aside the rest in medium bowl along with chopped, cooked bacon.  Stir in cream cheese mixture. 

Cream Cheese Filling:  In food processor, process cream cheese, Mozzarella cheese, whipping cream and Parmesan cheese.  

Miracle Dough:  In microwave oven in microwaveable bowl, melt Mozzarella cheese along with butter.  This took almost 2 minutes in my 1200 Watt microwave oven.   Be careful when removing the bowl with molten cheese.  Place Gluten-Free Bake Mix 2, OR Keto Bake Mix on top. In small bowl, beat egg with fork.  Add onion salt and garlic powder; beat again with fork to combine.  Add to Mozzarella cheese. Stir with a fork or mixing spoon to form a dough ball. Add a little coconut flour and knead briefly to form a soft dough.  Place on parchment paper and using a rolling pin, roll dough out to a 13 x 8-inch (33 x 20 cm) rectangle.  Form a lip with the edges.  Carefully lift the parchment and the dough and place on a jelly roll pan or cookie sheet.  Spread with cream cheese and peppers mixture to fill entire area.  Bake 18 to 20 minutes or until crust is golden brown underneath. 

To serve:  Slice into squares for serving. 

Helpful Hint:  If making this the day before or earlier, remove from the refrigerator and place in a 200°F (93°C) oven and heat gently until warm.  Serve.  It will be as lovely as it was the first day it was made!

Yield:  16 servings

1 serving

189.9 calories

9.0 g protein

15.2 g fat

0.3 g fiber

3.9 g net carbs 

Saturday, June 18, 2022


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Are you really missing bread? These rolls will have you thinking that you must be cheating! Your fasting blood sugar the next day will not be higher eating these either.This breakthrough recipe is a must-try!!  At room temperature, the texture reminds me a little bit of good sour dough bread. Keep the rolls at room temperature if you plan on eating them within 3 days. The sour cream in this recipe keeps the bread moist and soft with a tender crumb and ever so slightly chewy like sourdough bread, even the following day! They haven’t lasted past that, as we eat them all quickly!  My husband loves these bread rolls so much, as do I.  He said, “Jen, keep them coming!” 

They are delicious warm out of the oven; however, the next day, still soft and bread-like.  You can slice and toast them in a regular pop-up toaster for a fresh-out-of-the-oven taste experience.  These are definitely the best ones I have made.  I love them any time of day, but especially lovely to wake up to for breakfast the next morning.  I sometimes have had 2 or 3 in a day, but they do not put weight on me like white wheat buns can and do.  I used the shredded Mozzarella cheese from PriceSmart (Costco in the States) – the Kirkland brand, I believe. You can grate your own cheese from a block of Mozzarella; however, you may have one roll short.  Don’t ask me why, but somewhere along the line I discovered this – I think it was with my "flour” tortilla recipe.  I made these with my Gluten-Free Bake Mix 2, but I cannot see why they would not be just as nice with my Keto Bake Mix.  My husband does low-carb, not Keto, and he is losing weight eating these rolls every single day of late!  I like them simply with softened butter or my Healthy Butter, and sometimes with low-carb jam.  The yeast is added for a more bread-like flavor.  I used the kind that you stir into the dry ingredients. 

21/3 cups Gluten-Free Bake Mix 2, (575 mL)

  OR Keto Bake Mix

1 tsp instant yeast (5 mL)

1 tsp baking powder (5 mL)

1/2 tsp baking soda

1/4 tsp salt (1 mL)

21/2 cups shredded Mozzarella (625 mL)

  (I used the brand from Costco)

4 oz cream cheese (125 g)

2 large eggs, fork beaten

1/4 cup sour cream (60 mL)


Preheat the oven to 400°F (200°C). 

In medium bowl, combine Gluten-Free Bake Mix 2, OR Keto Bake Mix, instant yeast, baking powder, baking soda and salt.  Use a whisk to mix well. 

In medium bowl; combine shredded Mozzarella cheese and cream cheese.  Microwave the cheese mixture 1 minute and 50 seconds, or until the cheese has just melted.  Stir in sour cream.  Add eggs and immediately add dry ingredients on top of the eggs.  Mix well with a large fork or big wooden spoon.  Now use your hands to make sure the dry ingredients are evenly distributed throughout the cheese.  This could take about 3 minutes or so.  The dough will be fairly sticky.  Wash your hands after kneading the dough (if hands are slightly damp, this helps make it easier to form the rolls) and form balls weighing 2.6 oz (73 grams) each.  You will make 10 rolls.  Form them with your hands into a ball and place on parchment paper-lined cookie sheet.  Flatten each dough ball very slightly into a roll shape. Space them well as they do spread a bit and could run into each other, affecting the height of the roll. 

Bake 13 to 15 minutes until golden brown on top.  Keep an eye on them as they brown quickly towards the end.  Allow to cool 5 minutes on the cookie sheet and enjoy! 

Yield:  10 Bread Rolls

1 Bread Roll

275.2 calories

13.3 g protein

21.0 g fat

0.1 g fiber

6.9 g net carbs/5.9 g with Keto Bake Mix 

Friday, June 17, 2022

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Tuesday, June 14, 2022


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One of my favorite sides combined with breaded chicken cutlets makes for a tasty-tasty supper along with cauli mash or cauli rice.  So Delicious!  It makes for a colorful, attractive entree!

3 tbsp butter, divided (45 mL)

1 large onion, sliced

1 large orange, OR red bell pepper, sliced

1 large green pepper, sliced

Sweet Mustard Sauce:

Sweetener to equal 1/cup sugar (125 mL)

1 tbsp mustard (15 mL)

11/2 tsp Worcestershire Sauce (7 mL)

3/tsp salt, OR to taste (3 mL)

1/tsp black pepper (1 mL)


2 large chicken breasts

2 tbsp olive oil (30 mL)

1 tbsp butter (15 ml)

1/4 cup chicken stock (60 mL)

1/2 tsp arrowroot powder, OR cornstarch (2 mL)


1/3 cup Gluten-Free Bake Mix 2, OR almond flour (75 mL)

1 tsp Parmesan cheese (15 mL)

1/2 tsp salt (2 mL)

1/4 tsp black pepper (1 mL) 

In skillet, to 2 tbsp (30 mL) butter, add onions; fry until turning brown.  Add orange or red and green peppers; fry until tender-crisp, about 3 minutes Stir in Sweet Mustard Sauce and cook until heated through. 

Sweet Mustard Sauce:  In small bowl, combine sweetener, mustard, Worcestershire Sauce, salt and pepper.  Set aside. 

Chicken:  Slice chicken breasts horizontally as if going to stuff them and cut them right through; now you have 4 chicken cutlets.  Using a spoon, sprinkle both sides with Breading.  Place in large skillet, in olive oil and butter, and over medium high heat cook chickent cutlets, about 4 to 5 minutes per side, until almost fully cooked.  Add to the peppers and onions along with chicken stock (first stir arrowroot powder, OR cornstarch into it) and cook gently until the chicken is cooked through. 

Breading: In small bowl, combine Gluten-Free Bake Mix 2, OR almond flour, Parmesan cheese, salt and black pepper.

Yield:  4 servings

1 serving

249.0 calories

15.8 g protein

16.7 g fat

2.0 g fiber

7.9 g net carbs

Monday, June 13, 2022




These are excellent, substantial cookies! No one will guess they are gluten-free, sugar-free and low-carb.  That’s the best part, I think! 

2 eggs

Liquid sweetener to equal 1 cup sugar (250 mL)

1/2 cup granulatederythritol (125 mL)

3/4 cup butter, softened (175 mL)

1/2 tsp vanilla extract (2 mL)

11/2 cups almond flour (375 mL)

11/cups Gluten-Free Bake Mix 2, OR 1 3/4 cups Keto Bake Mix (375 mL)

1/2 tsp baking soda (5 mL)

1/2 tsp baking powder (5 mL)

1/tsp salt (1 mL)

1 cup sugar-free chocolate chips, OR this one  (250 mL)


Preheat oven to 375°F (190°C).  Grease cookie sheets with butter or line with parchment paper. 

In food processor or in bowl with mixer, process eggs, liquid sweetener, erythritol, butter and vanilla extract.  In large bowl, combine almond flour, Gluten-Free Bake Mix 2, OR Keto Bake Mix, baking soda and salt.  Add dry ingredients to egg mixture and process at least one minute.  Stir in chocolate chips, keeping aside 2 tbsp (30 mL) to press into the tops of the cookies.  Let cookie dough rest 10 minutes. 

Drop heaping tablespoonfuls of dough onto cookie sheet. Flatten dough with back of spoon. Press a few chocolate chips onto the top of each cookie. Bake 10 to 15 minutes.  Allow to cool at least 5 minutes on cookie sheet.  Transfer with a flat spatula to a plate and place in freezer.  Refrigerate later or keep in freezer in an airtight container.

Yield:  28 cookies

1 serving

137.9 calories

3.0 g protein

11.7 g fat

0.6 g fiber

2.3 g net carbs

Wednesday, June 8, 2022




This is a delicious and very easy Chicken Cordon Bleu casserole for a busy week night supper.  The crunchy topping is useful for topping many other casseroles.  It tastes way better than a breadcrumb topping in my opinion.  You must try it if you have not yet.  These days I like making it with sharp Cheddar cheese (from Costco in America or Price Smart in Central America) instead of Mozzarella cheese...gives better color.

4 cups diced chicken, OR (1 L)
8 oz chopped ham (250 g)
8 oz grated Swiss cheese (250 g)
White Sauce (can double the sauce):
4 oz cream cheese, softened (250 g)
1/cup whipping cream (125 mL)
2 tbsp water, OR more as needed (30 mL)
1 tbsp olive oil (15 mL)
1/tsp onion salt (2 mL)
1 tsp Dijon mustard (5 mL)
1/tsp white pepper (2 mL)
1/tsp salt (0.5 mL)
Crispy Crumb Topping:
1/cup grated Mozzarella cheese (125 mL)
1/cup Gluten-Free Bake Mix 2 OR (75 mL)
  4 tbsp (60 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, combine chicken, ham and Swiss cheese.

White Sauce: In frying pan, add cream cheese (cut into smaller pieces), whipping cream, water, olive oil, onion salt, Dijon mustard, white pepper and salt.  Whisk until sauce comes together nicely and is creamy-hot. 

Stir White Sauce into chicken mixture.  Place chicken mixture in 9 x 13-inch (23 x 33 cm) glass baking dish.  Bake 25 minutes or until hot and bubbly.

Crispy Crumb Topping:  In small bowl, combine Mozzarella cheese, Gluten-Free Bake Mix 2, OR almond flour and coconut flour.  Stir melted butter into the dry ingredients.  Sprinkle topping in glass pie dish and press down.  Bake alongside casserole.  Check after 20 minutes.  It should get nice and golden.  It will get crispier upon cooling.  Break it up and sprinkle over baked casserole.  Serve.

Yield:  8 generous servings
1 serving
432.3 calories
38.5 g protein
28.7 g fat
0 g fiber
3.4 g net carbs

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Sunday, June 5, 2022



These buttery cupcakes have a  fine texture, however more dense than a regular cupcake.  These are best served at room temperature.  They will become quite firm in the refrigerator, so take them out about 2 hours before serving for the best texture or serve them freshly baked, cooled to room temperature and frosted decoratively.  You can afford to use only 1/4 cup butter with these....that would make them less dense and less calorific.

13/4  cups Gluten-Free Bake Mix 2, OR 2 cups Keto Bake Mix (425 mL)
2 tsp baking powder (10 mL)
1/2 cup regular butter, softened OR use half the amount! (125 mL)
1/2 cup sour cream (125 mL)
Liquid sweetener to equal 3/4  cup sugar (175 mL)
1/4 cup powdered erythritol (60 mL)
2 eggs
2 large egg yolks
1 tsp unflavored gelatin (5 mL)
2 tsp vanilla extract (10 mL)
  (Use almond butter, only 1 tbsp (15 mL) butter and omit chocolate chips)

Preheat oven to 350°F (180°C).  In medium bowl, combine Gluten-Free Bake Mix 2, OR Keto Bake Mix and baking powder.

In food processor, or in bowl with mixer, process butter, sour cream, liquid sweetener, powdered erythritol, eggs, egg yolks, gelatin and vanilla extract a few minutes.  Allow to sit 15 minutes to soften the gelatin.  Process again for a few minutes.  Add the dry ingredients and process until well combined.

Fill 12 foil-lined muffin cups about 3/full.  Bake 20 minutes, or until cake tester comes out clean.  Cool and frost decoratively using a pastry bag and tip.

Yield:  12 cupcakes
1 cupcake
240.4 calories
12.1 g protein
15.1 g fat
4.9 g net carbs