Thursday, June 4, 2020



These good-for-you, delicious frozen yogurts (lots of variations to choose from) can be eaten every day on this diet during the hot summer months. 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.  Server right away for soft serve or freeze for an hour or two for a ice cream-like texture.

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 sweetener (sucralose or stevia) to equal 3/cup sugar (175 mL)
1/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/cup (125 mL) per serving
76.9 calories
2.4 g protein
5.4 g fat
2.3 g carbs

Variations:  Blueberry:  Use 3/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/cup (125 mL) walnut pieces.  Yield:  41/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/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/cup (75 mL) lemon or lime juice and 1/tsp (2 mL) lemon extract.  Omit vanilla extract.  Yield:  41/cups (1.125 L).  (2.1 g Carbs)

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Friday, May 29, 2020



This is an amazing casserole with all the yummy flavors of cabbage rolls in an easy casserole dish. This is my version of a classic meal that is a whole lot easier and faster than making stuffed cabbage rolls.  It is as good, but in a different, less fussy way.

11/lbs lean ground beef (0.68 kg)
1 red pepper, seeded and diced
1 tbsp minced garlic (15 mL)
14.5 oz can diced tomatoes (411 g)
11/tsp salt (7 mL)
11/tsp herb seasoning, of choice (7 mL)
1 tsp black pepper (5 mL)
1 cabbage head (11 cups, chopped)
  (1 lb 10 oz; 0.7 kg)
4 tbsp olive oil, OR bacon fat (60 mL)
11/cups grated Mozzarella cheese, divided (375 mL)
11/cups grated Cheddar cheese, divided (375 mL

Preheat the oven to 350°F (180°C).

In large frying pan, brown ground beef along with the red pepper and garlic.  Add diced tomatoes, salt, herb seasoning and black pepper.  Set aside.

In another frying pan, cook half the cabbage in 2 tbsp (30 mL) olive oil, OR bacon fat, about 10 minutes, until tender.  Repeat with remaining cabbage.

In 9 x 13-inch (23 x 33 cm) baking dish, layer half cooked cabbage, half meat, half of the Mozzarella and Cheddar cheeses and repeat the layers, leaving off the remaining cheeses.  Cover casserole dish with foil and bake 20 minutes.  Remove foil and sprinkle top with remaining Mozzarella and Cheddar cheeses.  Bake another 20 minutes.

Yield:  9 servings
1 serving
398.8 calories
25.3 g protein
29.3 g fat
2.3 g fiber
7.1 g net carbs 

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Thursday, May 28, 2020



Wow, these are super-addictive and good! Low-carb and Keto options! When can one claim that cookies contain lots of healthful chocolate as well as protein? My husband loves how they make him feel so good and contribute to wonderful energy and a feeling of well-being. He likes me to keep these types of cookies in the fridge for him at all times! I realize oats are not keto, so use the coconut option if you are following a very strict low-carb diet.  Both recipes are equally wonderful, so not to worry.  For us, the oats in a couple of these a day is not an issue, however, if you are going to eat 7 of them in a day, then that’s a problem!  

PLEASE NOTE - Variations:  The coconut version is awesome kept in the freezer!!  If you decide to do that then stick with 2/cup (150 mL) vanilla whey protein powder.  Oh boy, this coconut version kept in the freezer is beyond awesome; chewy, sweet chocolate deliciousnes!!  This is most definitely a recipe you can play with over time.  For instance 1 cup of chocolate chips equals 6 oz.  You can experiment with adding unsweetened baker's chocolate (and more sweetener!) or a combo of unsweetened chocolate and cocoa butter, etc.  You could even try using cocoa powder for part of the chocolate instead of, say, the whey protein, however, you may sacrifice some of the chewiness.  So many different things you can use as you can see even from the nuts option.  If you are Keto you will not miss the oats, trust me, as the coconut version is very yummy, too.  If you cannot have too much fiber (leave out the oats or the coconut options), then add 3 oz of unsweetened chocolate to the chocolate chips and butter and maybe 1/3 to 1/2 cup whey protein powder.  As you can see, the computations and permutations are seemingly endless!!

2 cups  sugar-free chocolate chips, OR this one (500 mL)
  (Please check the flexible variations for the chocolate chips - easy!)
1/4 cup unsalted butter (60 mL)
2/cup vanilla whey protein powder (150 mL)
  {use 3/4 cup (175 mL) if using coconut}
3/4 cup quick-cooking oats, OR (175 mL)
  unsweetened, finely shredded coconut
2/3 cup walnut halves, broken in half (150 mL)
  or smaller, OR lightly-salted peanuts (skip for keto version),
  OR sliced almonds
Condensed Milk:
1/3 cup boiling water (75 mL)
1/4 cup butter (60 mL)
1 cup whole milk powder, OR (250 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2 cup (125 mL)
3 tbsp powdered erythritol, OR (45 mL)
  4 coffee sweetener packets

Spray cookie sheet with nonstick cooking spray and line with parchment paper.  You will most likely need a dinner plate lined with parchment paper as well for a few extra cookies.

In double boiler or using one pot inside of another with boiling water in the larger pot, melt the chocolate and butter together.  Once melted, stir in Condensed Milk.  Next stir in whey protein powder and then the oats, OR coconut.  Finally stir in the walnuts.  Form 1 tablespoon of mixture and place in cookie shape on the prepared cookie sheet.  Freeze on the cookie sheet or refrigerate until firm.  These cookies are chewy and completely delicious!

Condensed Milk:  In food processor, or blender, combine boiling water, butter, whole milk powder, liquid sweetener, powdered erythritol, OR coffee sweetener and vanilla extract; process until smooth.

Helpful Hint:  I made the keto version with 2/3 cup (150 mL) whey protein powder, however, I thought that another 2 tbsp (30 mL) would not hurt, but they were moist and soft and dried out further as the days went by, so they are perfectly fine with the smaller amount of whey. I did the analysis with the larger amount of whey protein. Both versions are completely addictive and now with the new chocolate chips without sugar alcohols, treats like this are again possible without the fear of tummy upsets. 

Yield:  32/27 cookies
1 cookie/coconut
119.7/137.7 calories
3.4/3.3 g protein
9.5/11.6 g fat
5.7/7 g fiber
4.0/3.0 g net carbs

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Saturday, May 23, 2020


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This is a collaborative effort between low-carbing friends and thus the name, "Low-Carbing Among Friends".  Those were giddy days as we were a big fish in a small pond and now it is just the other way around. Nowadays we are competing against thousands of low-carb cookbooks and many Kindle cookbooks are being given away for free.  However, I believe in our cookbooks and I love using them myself, and I hope others, too, will still get to enjoy them for many years to come!

This is a very large cookbook with 296 pages.  If you even buy 1 cookbook, I would recommend one like this because you have a huge variety to choose from and from different authors as well.  The book has been through 3 Editions (revisions).  The recipes are sorted by category with each author contributing recipes.  The recipes range from very low-carb (below 5 grams of carbs) to below 10 grams of carbs per serving. and it is safe to say most recipes are below 5 grams of carbs per serving.  The recipes are also all gluten-free.

Several glossy color pages of photos are in the center of the cookbook to inspire you to cook or bake something delicious for your family.  For photos you can look at right now, go to and look under Recipes for the photos inside each cookbook.  The Addendum category with the Indices is out-of-date.  The Index of the 3rd edition is much easier to navigate than what we originally had in the first edition of this cookbook which came out November 11th, 2011.  The 3rd edition (revised) came out in November, 2015.

The Introduction is by George Stella and there is a comprehensive Helpful Hints section with useful measurements' guide for liquid sweeteners such as sucralose and stevia.  Even I refer back to this guide from time to time.  Super useful to have in the kitchen in your LCAF's low-carb cookbook!  Several doctors wrote articles for this cookbook: The Diet Doctor (Andres Eenfeldt), Dr. Parker, Dr. Robert Su and Dr. John Briffa.

The Index is very comprehensive; by category and by alphabet.  It is fairly easy to navigate as if you are looking for a baked item, for instance, you would peruse the Breads, Muffins and More category.  The sub-categories will further help you to quickly find the recipe you desire.

Also, in this cookbook are featured several great recipes from our low-carb friends.
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Chips - Crispy Potato Skins, Jicama Chips
Meat - Maple's Meat balls, Sausage-stuffed mushrooms
Seafood  - Coconut Almond Shrimp, Finger-food Tuna Snacks
Veggies - Bacon-wrapped Jalapeno Poppers, Stuffed Celery Sticks

Breakfast Strawberry Smoothie
Low-carb Milk
Ginger Beer
Hot Cocoa Supreme

Splendid Gluten-Free Bake Mixes 1 and 2
Savory Breads, wraps, sandwich bread
Banana Walnut Bread, Carrot Zucchini Loaf
More Sub-Categories: Crackers, Muffins, Pizza Crusts , Scones, Coffee Cakes

Eggs - Cowboy Comfort Breakfast Skillet, Cream Cheese Scrambled Eggs, Mexican Egg Muffins
Breads such as Coconut Bread French Toast, Biscuits and Gravy
More Sub-Categories: Cereals, Crepes, Miscellaneous, Pancakes, Quiches and Waffles

Beef - Stuffed Meatloaf Minis, Sirloin Steak in Butter Sauce, Taco Bake
Fish and Shellfish - Baked Parmesan Shrimp, Roasted Pecan Herb Salmon, Tuna Burgers
Miscellaneous - Taco Dog
Pork - Citrus and Cilantro Pork Chops, Crock Pot Country Pork Ribs
Poultry - Chicken Florentine Casserole, Enchilada Chicken Paillard, Family-style Chicken
(this section is HUGE!)

Recipes using these vegetables: Asparagus, Broccoli, Brussels Sprouts, Cauliflower,
Chayote Squash, Eggplant, Green Beans, Jicama, Miscellaneous, Pumpkin, Spaghetti Squash,
Spinach, Tomato and Zucchini

Substantial Section: Crusts, Dressings, Dry Rubs, Frostings, Glazes, Odds and Ends, Sauces, Gravies and Condiments, Sweet Sauces, and Toppings

Examples:  American Summer Broccoli Salad, Anti Pasto Salad, German Bacon Salad
Examples: African Chicken Peanut Soup, Bacon Cheeseburger Soup, Hot and Sour Soup

Examples: Almond Vanilla Layer Cake, Lemon Pound Cakes, Low-Carb Poke Cake
Examples: Blue Ribbon Cheesecake, Caramel Cheesecake, Pecan Pie Cheesecake,
Stella Style NY Cheesecake Minis
Examples: Chocolate Almond Butter Candy, Creamy Chewy Toffee, Fudgy Peanut Butter
Coconut Squares, Chocolate Peanut Butter Candy
Cookies and Squares
Examples: Chocolate Chip Cookies, Chocolate Macaroon Squares, Maple Nut Blondies
Frozen Desserts
Examples: Cappuccino Ice Cream, Chocolate Mint Ice Cream, Ziploc Ice Cream
Examples: Banana Cream Pie, Chocolate Cream Pie, French Silk Pie, Glazed Strawberry Cheese Pie
Examples: Chocolate Kahlua Cream, No Bake Lemon Cheesecake Mousse, Pumpkin Flan Minis

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Friday, May 22, 2020



This makes a delicious, nutritious lunch that will no doubt satiate for hours.  I love the presentation.  It’s cute and fun, and you can easily make this for lunch for informal girl company.

4 California avocados
2 cups diced, cooked chicken (500 mL)
1/4 cup diced celery, optional (60 mL)
1/4 cup chopped green onions (60 mL)
1/4 cup diced red bell pepper (60 mL)
Mayonnaise Dressing:
1/2 cup mayonnaise (125 mL)
1/4 cup sour cream (60 mL)
1 tsp spicy mustard (5 mL)
1/2 tsp salt (2 mL)
1/4 tsp black pepper (1 mL)

Slice avocados carefully in half and remove the pit.  Hollow out a little of the avocado in each half and mash it with a fork.

In medium bowl, combine chicken, celery, green onions and red bell pepper, but set aside some of the red pepper for garnish.

Mayonnaise Dressing:  In small bowl, whisk together mayonnaise, sour cream, spicy mustard, salt and pepper. Add mashed avocado. Pour dressing over chicken mixture and toss to combine.  Fill each avocado half with chicken salad and arrange some red pepper on top for a bright pop of color.

Yield:  8 servings
1 serving, half avocado
327.1 calories
12.9 g protein
28.3 g fat
0.4 g fiber
7.7 g net carbs

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Wednesday, May 20, 2020


This has got to be one of the easiest and tastiest ways of cooking chicken breasts!  You have to try it!! You start with 4 large chicken breasts.  If you like, you can pound them thin, however, I prefer to simply slice them in half longitudinally.  Slice them as if you were going to stuff them, but then keep on cutting until the two pieces separate.  This way you have chicken cutlets!  You can place a piece of plastic over them and pound them thinner, if you like, but I didn't think it was necessary for my chicken. This way of cooking chicken is incredibly flavorful.  You can serve it with your favorite sides.  My family loved this chicken recipe.  

3/4 cup Gluten-Free Bake Mix 2, OR simply ground almonds/almond flour mixed (175 mL)
  with a bit of coconut flour 
1/2  cup grated Parmesan cheese, (60 mL)
  (not the fresh kind but the kind in a can)
3/4  tsp salt (3 mL)
1/2  tsp Italian seasoning (see below in Helpful Hints) (2 mL)
1/4  tsp black pepper (1 mL)
3 eggs
1 tbsp water (15 mL)
4 large chicken breasts
Light-tasting olive oil, for frying
Lemon wedges
Chopped parsley

In medium bowl, combine Gluten-Free Bake Mix 2, Parmesan cheese, salt, Italian seasoning and black pepper.  Mix well.  In another medium bowl, beat eggs and water together well with a fork. 

Remove any excess fat or tiny chips of bone from the chicken.  Slice the chicken breasts in half longitudinally.  Slice them as if you were going to stuff them, but then keep on cutting until the two pieces separate.

Dip each piece of chicken in egg wash and then spoon seasoned bake mix over chicken pieces on both sides.

In two nonstick frying pans, place 3 pieces of prepared chicken.  Fry 5 minutes on medium heat on one side until golden brown underneath, flip carefully and fry another 4 to 6 minutes, lowering the temperature, if they are becoming too brown.  Check smaller pieces of chicken first.  Make sure there is no pink and that the chicken is white throughout.  Do not overcook or the chicken will no longer be tender.  You want the chicken to be moist and tender under the “breading.”  Serve with lemon wedges and sprinkle chicken with chopped parsley.

Helpful Hints:  Olive oil has not been taken into account in the nutritional analysis.Italian seasoning is a mixture of oregano, basil, marjoram, rosemary and thyme – mix in equal quantities to make your own version.

Yield:  8 servings
1 serving
224.8 calories
27.0 g protein
10.4 g fat
3.5 g net carbs

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Tuesday, May 19, 2020



This is a recipe that is a very easy skillet dish for super yummy chicken cutlets. The Creamy Bacon Sauce is so good that I’m trying very hard to think what else I can use it for. I cut two large chicken breasts in half horizontally to make the chicken cutlets.  This way they cook more quickly and evenly and feed more people. 

6 strips bacon, cut into small pieces
2 large chicken breasts, cut in half
  as if going to stuff them and cut through
Chopped green onions, cilantro, OR
  parsley for garnish
1/4 cup Gluten-Free Bake Mix 2, OR (60 mL)
  almond flour
2 tbsp Parmesan cheese (30 mL)
1/2 tsp Italian seasoning (2 mL)
3/4 tsp salt (3 mL)
1/4 tsp black pepper (1 mL)
Creamy Bacon Sauce:
1 tbsp butter (15 mL)
1 tsp minced garlic (5 mL)
1/2 cup chicken broth (125 mL)
11/2 tsp lemon juice (7 mL)
1 cup heavy cream (250 mL)

In large frying pan, place cut up bacon (use kitchen scissors) and fry until cooked. Set aside.  Reserve bacon fat. 

Breading:  In small bowl, combine Gluten-Free Bake Mix 2, page___, OR almond flour, Parmesan cheese, Italian seasoning, salt and black pepper. Spoon breading over chicken cutlets on both sides.

In large nonstick frying pan, in some bacon fat, cook chicken cutlets on both sides on medium high heat about 4 to 5 minutes each side, or until golden brown.  Reduce heat if the bacon fat splatters.  Set chicken aside.

Creamy Bacon Sauce:  To the frying pan add buter and garlic and stir-fry about 1 minute.  Add chicken broth and lemon juice; cook 3 to 4 minutes.  Add cream when it bubbles. 

Add chicken and bacon to the sauce and cook another 5 minutes or until chicken is fully cooked.  Garnish with chopped green onions, OR parsley, OR cilantro, if desired.

Helpful Hints:  To reduce calories, you could reduce the cream in the recipe by half and replace with chicken broth or water, or simply use less sauce over your portion.  This recipe makes a lot of sauce.

Yield:  4 servings
1 serving
453.7 calories
40.2 g protein
29.8 g fat
0 g fiber
4.5 g net carbs

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Monday, May 11, 2020



Avocado dressing and egg salad is one of my favorite ways of making a healthy egg salad.  It is also a great way to use up an avocado that has become too ripe to serve in the normal manner. Blend the avocado in this tasty dressing and no one will be any the wiser!  Delicious!

7 large hard-boiled eggs, chopped
1 red pepper, chopped
1/2 cup chopped avocado, optional (125 mL)
4 slices bacon, cooked, chopped
2 tsp chopped, fresh cilantro, OR (10 mL)
  parsley (optional)
Avocado Dressing:
1 avocado, peeled, pitted and coarsely
2 oz cream cheese (60 g)
1/4 cup sour cream (60 mL)
2 tbsp mayonnaise (30 mL)
1 tbsp lemon juice (15 mL)
2 tsp minced garlic (10 mL)
3/4 tsp salt (3 mL)
1/2 tsp black pepper (2 mL)

In medium bowl, place chopped hard-boiled eggs, red pepper and avocado, if using.  In blender, combine avocado, cream cheese, sour cream, mayonnaise, lemon juice, garlic, salt and black pepper; blend until smooth.  Add to egg mixture and gently combine.  Top with cooked bacon bits and cilantro, OR parsley if using.

Yield:  4 servings
1 serving
341.5 calories
14.3 g protein
28.3 g fat
0.7 g fiber
8.2 g net carbs 

As an Amazon Associate, I earn from qualifying purchases.  Here is my Amazon store for more of my favorite products: AMAZON STORE  Thank you for your support.