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

Wednesday, February 25, 2009

Review of The Bionic Broad's™ Low-Carb Blog

The Bionic Broad's™ Low-Carb Blog

Pat says: “I have one foot in two very controversial communities - someone who has the Lap-Band, and someone who lives a low-carb lifestyle. Between the two, I've gone from 245 honking pounds to a more-svelte 175. To someone the size of a twig, I'm sure that this sounds immense, but for me, it's practically Paris Hilton. Not that I look like Paris, of course...I'm much cuter.”

That last line made me laugh!

Pat is someone most people can relate to. She is a wife, mother, hard-working teacher, low-carber and blogger. I believe she is an English teacher. Anyway, that is apparent from her blog posts. They are very well written and her sense of humor makes the reading easy and lots of fun! She brings to our attention fun reading and serious reading (studies with food for thought). She has lost 60 lbs and as such is an inspiration for thousands of people. One of her blog posts that I really enjoyed was one where her stick-thin doctor with his low-fat dietary views was probably shocked out of his skull by her excellent blood work: nanny-nanny-boo-boo

Pat doesn’t take herself too seriously, and as such I find that trait so refreshing and honest. Sometimes I’m like that in real life…but I’m more stiff and starchy on my blog. Here is an example of Pat letting her hair down with her writings before Christmas – could be she is exaggerating just a tad – the art of exaggeration to embellish a story. She did make the story of not fitting into her jeans a lot funnier though!:

“I know full well that, except for the turkey, there won't be a speck of food for me to eat on Thursday, unless I bring my own. And if I do that, it will hurt some feelings. How deeply do I believe in the low-carb lifestyle?

If I crack open the carbage door even a fraction of an inch, I'll still be face down in the trough come March. I can remember, many moons ago, gaining almost thirty pounds in ten days during Christmas. I literally couldn't wear home the clothes I came in. It was when Levi's brass-button jeans were popular, and my trying to get those pants fastened turned those buttons into deadly projectiles. My grandmother had dents in her ceiling for years, and she never knew where they came from.”

One thing I take away from her blog is that she is an avid low-carber and even if she falls off the wagon, she gets right back on, because she knows what is good for her. Not only that, she encourages everyone else as well. Even if she is not losing weight and is in a stall, she is still gung-ho.

She says:

“The bottom line: High fat, medium protein, low carb.

Do you want to lower your triglycerides? Leave the fructose and other carbs alone.

Do you want to lower your "bad" cholesterol and raise your "good?" Eat lots of saturated fat, and cut the carbs.

Do you want to lose weight? Cut the carbs.

Do you want to starve cancer cells while lowering your risk of cancers developing? Cut the carbs.

She is adamant that this is not just her making up stuff, but that she has science on her side and plenty of it!

For instance, she does the reading – as she says in a much older post: "I'm currently trying to get through Good Calories, Bad Calories by Gary Taubes, but with working eleven-hour days, I don't have as much discretionary time as I used to. What stands out the most so far is that the research that shows the benefits of a low-fat diet is so flawed as to be useless. Mr. Taubes uses President Eisenhower, who fought his cholesterol levels all his life, and who suffered multiple heart attacks, as a prime example of someone who was at the mercy of such poorly done research. The lower in fat his diet, the higher his cholesterol numbers. Eventually, the man was practically eating nothing, and still died of heart disease after a miserable life, health-wise. A high-fat, medium-protein, and low-carb diet would've given him a much better quality of life, and a longer one, to boot. Long live lard!

The Bionic Broad out."

Remember to visit Pat’s site – you’ll enjoy her honest, down-to-earth, humorous writing.


This chili recipe from More Splendid Low-Carbing is actually meant to be served without kidney beans! However, 1/2 to 1 cup canned black beans (tastier than kidney beans and lower in carbs) will add 1 or 2 g carbs respectively. I skipped the pepperoni and used canned black beans for the bowl of chili in the photo. I served it sprinkled with grated Cheddar cheese alongside lovely, fresh warm bread (2 g carbs), buttered with my healthy butter.

1 lb lean ground beef (0.454 kg)
1/2 cup chopped onion (125 mL)
23 fl oz Classico® Spicy Red Pepper
Sauce, or similar tomato sauce (680 mL)
11/2 cups water (375 mL)
1, 14 oz can sliced mushrooms, (284 mL)
2 oz chopped pepperoni (60 g)
2 tbsp tomato paste (25 mL)
1 tbsp instant beef stock mix (15 mL)
1/2 tsp hot chili powder, OR to taste (2 mL)

In large electric frying pan or nonstick saucepan, brown beef and onions. Pour off fat. Stir in Classico® Spicy Red Pepper Sauce, water, mushrooms, pepperoni, tomato paste, beef stock mix and hot chili powder. Bring to boil, reduce heat and simmer uncovered about half an hour.

Yield: 8 servings
1 serving
192.7 calories
13.7 g protein
11.9 g fat
6.6 g carbs

Monday, February 16, 2009

My Low-Carb Bake Mixes Revisited

This Low-Carb Bake Mix Information is worthy of a revisit, I think. Also this one: Flour, flour, flour - what to use instead in our baking.

Needing to introduce more fiber into your diet?: Some Bake Mix with Fiber Compositions.

See the container in the photo above? That is what I use to keep my bake mixes in. Not only is it airtight and keeps the bake mix fresh at room temperature for several months (for longer storage yet - freeze), it is also a useful container for combining the bake mix ingredients very well - simply replace lid and shake container vigorously for a minute or so. It is much more efficient than simply stirring the bake mix ingredients together.

Low-carb Breakfast Alternatives

This is a question many low-carbers have, as after a while some people get sick of eggs and bacon or sausage for breakfast every morning.

Here is a thread at that has many wonderful ideas for breakfast.

On my blog, check out waffles, crepes, drop scones, coconut cheese scones, and chocolate-in-the-middle one minute muffins. Variety is the spice of life. Boredom has derailed many a person from their low-carb diet.

Saturday, February 14, 2009

Chocolate Coconut Cookies - Gluten Free - Happy Valentine's Day!!

Chocolate Coconut Cookies
These are soft in texture - very simple cookie, but tasty!

1/3 cup coconut flour (
1/3 cup cocoa powder
1/4 cup Splenda Granular
2 tbsp powdered Erythritol
1/4 tsp salt
2 eggs
2 tbsp coconut oil, melted
1/2 cup sugar free chocolate chips, OR
a mixture of chocolate chips and raisins or chopped nuts

In medium bowl, combine coconut flour, cocoa powder, Splenda Granular, Erythritol and salt; stir together well. In another bowl, beat eggs and stir in coconut oil. Stir egg mixture into coconut flour mixture. Stir in chocolate chips. Form balls and place on greased cookie sheet. Dip base of small glass in Splenda and press each ball flat. Sprinkle with extra Splenda, if desired, for during baking or after. Bake at 350°F for 10 to 14 minutes.

Nutritional Analysis: 16 cookies, 1 per serving
53.4 calories, 1.5 g protein, 3.7 g fat, 3.1 g carbs

Friday, February 13, 2009

*WHOLE GRAIN BREAD* - 2 Grams of Carbs/slice

Here is a link on lowcarbfriends, where there is some discussion about this recipe. Oliveoyl (I don't know her real name, but she is very knowledgeable about bread making in general), Angie (Bikerang), Christina (mac24312) and others are having good success with this bread, more so than I ever envisaged for it. A friend (Charski) alerted me to the thread and I joined the forum and joined in on the discussion to help with some of the questions.

1 cup water (250 mL)
3 tbsp olive oil (45 mL)
1 large egg
1 cup vital wheat gluten (250 mL)
2/3 cup whole wheat pastry flour, (150 mL)
OR oat flour
1/2 cup wheat OR oat bran (125 mL)
1/4 cup whole wheat pastry four, (50 mL)
OR flax seeds, ground, OR
oat flour, OR soy flour
4 tsp bread machine yeast (20 mL)
1 tbsp SPLENDA® Granular (15 mL)
1 tbsp granulated sugar (15 mL)
1 tsp salt (5 mL)
1 tsp vanilla extract (5 mL)
1 tsp baking powder (5 mL)

In cereal bowl, heat water in microwave oven 1 minute. In bread pan, place water, olive oil, egg, vital wheat gluten, whole wheat pastry flour (or oat flour), wheat or oat bran, ground flax seeds (or whole wheat pastry flour, oat flour or soy flour), yeast, SPLENDA® Granular, sugar, salt, vanilla extract and baking powder. Program bread machine to Bread Rapid setting and color to medium. Remove 30 minutes before baking time is over or when brown in color.

Variations: Loaf Pan Breads (Two): Use 1 cup (250 mL) water, 2 eggs, 1-1/4 cups (300 mL) 80% vital wheat gluten and 2 tsp (10 mL) baking powder. Follow recipe above with these changes. Program bread machine to pizza cycle. Divide dough in two equal portions. Place each portion in greased 9 x 5 x 3-inch (2 L) loaf pan and place pans on bottom shelf in preheated 225°F (107°C) oven which is off. Allow to rise 40 minutes. Set oven to 350°F (180°C), leaving loaves inside. Bake 30 minutes. Place loaves on cake rack to cool. Place in paper bag and leave at room temperature for crusty loaves. Refrigerate for longer storage or freeze. Yield: 2 Loaves, 22 slices each, 1 slice per serving. (2.0 g Carbs)

Hamburger Buns, Hot Dog Buns or Dinner Rolls: Same recipe as for Loaf Pan Breads above. Shape dough into 12 hamburger or 9 hot dog buns or 24 dinner rolls. Place on greased pizza pan. Spray buns with nonstick cooking spray. Proceed as above and bake 20 minutes. Yield: 12 Hamburger buns.
(7.4 g Carbs), 9 hot dog buns (9.9 g Carbs) or 24 Dinner Rolls. (3.7 g Carbs)

Nutritional Analysis for Bread Machine Loaf: 1 loaf

Yield: 18 slices
Whole wheat/flax/oat flour
73.8/80.7/69.6 calories
6.7/6.9/6.5 g protein
2.8/3.6/2.8g fat
4.9/4.5/5.0 g carbs

Helpful Hints: I have noticed that the bread machine loaf makes a crustier loaf and also if you want a much bigger bread machine loaf, use the loaf pan version ingredients. Wow, mine popped the top practically! The crust of the oven loaves is somewhat crusty immediately after baking, but becomes a softer, chewier crust. (I discovered this using the oat flour, oat bran and flax meal version). I would suggest skipping the pure oat flour version as using whole wheat pastry flour as well as regular whole wheat flour (only slightly more in carbs)is much more successful. You can use the bulk whole wheat pastry flour and a small amount of oat flour (i.e. instead of the ground flax seeds) - that should be fine. Slicing this bread: slice when completely cool with a long, sharp bread knife. Note:  Using oat flour at all produces a smaller loaf and especially affects the loaf pan breads.

P.S. After reading about people's experiences with this bread, I've decided to reduce the amount of water in the loaf pan version by 3 tbsp (that makes it 1 cup same as for the main recipe). If this bread is made entirely by hand, reduce the water another 1 tbsp.

For other great Low-Carb, Gluten-Free recipes by the team & me:
Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced! 

Monday, February 9, 2009


This beautiful, layered cake from Splendid Low-Carb Desserts rises very high and tastes like the real thing.

2 1/2 cups Low-Carb Bake Mix, (625 mL)
page 22
1 1/4 cups SPLENDA® Granular (300 mL)
1/4 cup cocoa (50 mL)
1/4 cup maltitol crystals* (50 mL)
2 tsp baking soda (10 mL)
1/2 tsp salt (2 mL)
3/4 cup sour cream (175 mL)
2/3 cup light-tasting olive oil (150 mL)
3 eggs
1/4 cup Da Vinci® Sugar Free (50 mL)
Chocolate, OR any low-carb pancake syrup
2 tsp vanilla extract (10 mL)
Chocolate Frosting, page 70 or 71

In large bowl with electric mixer or in food processor, combine Low-Carb Bake Mix, page 22, SPLENDA® Granular, cocoa, maltitol crystals, baking soda and salt. Stir to combine well. Add sour cream, olive oil, eggs, Da Vinci® Sugar Free Syrup of choice and vanilla extract. Beat on low speed until well combined.

Spread batter evenly in two greased and “floured” (see Helpful Hints, #11, page 6) 7-inch (18 cm) heart-shaped nonstick cake pans or 2, 8-inch (20 cm) cake pans. Bake in 350°F (180°C) oven 25 to 30 minutes. Test cake with knife in center of one cake after 25 minutes and check every 2 minutes thereafter, until knife comes out clean. Cool 10 minutes in pans on wire rack. Carefully run a knife around edges and lift underneath with a spatula. Invert cakes onto cake rack and cool. Turn one layer of cake on its topside, so that the two flat sides meet in the middle. Frost with Chocolate Frosting, page 70 or 71. If desired, place a heart-shaped patch of Crème Fraiche, page 67 on top of cake over chocolate frosting and garnish with 1 or 2 red candied cherries cut into tiny pieces for color. Sprinkle with unsweetened grated chocolate. If desired, in center, spread Crème Fraiche, page 67, whipped cream or strawberry fruit spread or a mixture of the two. Garnish sides of the cake with pecan halves, if desired.

Helpful Hints: *I have made this cake using 11/2 cups (375 mL) SPLENDA® Granular, however it was not sweet enough, hence the reason for using maltitol crystals. On the can, it says to use 0 g net carbs per tsp (5 mL), however, I decided to count half of the 4 g carbs, just to be on the safe side. If you cannot tolerate maltitol, try using 1 cup (250 mL) SPLENDA® Granular plus 24 SPLENDA® packets or substitute another sweetener of your choice for maltitol.

Yield: 12/16 servings, 1 serving:
373.0/279.8 calories; 12.3/9.2 g protein; 29.1/21.8 g fat; 8.9/6.8 g carbs

Recommended Drugs for Bones, HRT for menopausal symptoms - Are these Really Necessary?

Should we be taking HRT to replace hormones waning during menopause? I'm not sure I will. My experience of taking hormones dates back to my twenties, when the doctor put me on the pill. My breasts grew (I maintain they were always bigger since that time), I put on 10 lbs and I was tearful a good part of the month each month, plus PMS was way worse than before. When I switched to the IUD before my husband and I wanted children, I was much happier. I am peri-menopausal and have those hot flashes occasionally, but it is not enough to make me want HRT, because of my bad experience. Now it seems evidence is coming to light that HRT may not be such a good thing afterall. If something is known to cause cancer, why take it for a few years?

ANDRE PICARD (Globe and Mail, Canada)

Could it be that these drugs could actually end up harming our bones? This was an interesting read and I had absolutely no idea before reading this:

Thursday, February 5, 2009


Ultra tasty too! Lovely with Crème Fraiche, page 99, Splendid Low-Carbing for Life, Vol. 2 and Saskatoon Mixed Berry Jam, page 57.  This is an older recipe of mine, that is also very nice.  Here is the newer one I make these days, if you prefer: click here.

3 oz cream cheese, softened (90 g)
3 eggs
2 tbsp vanilla or chocolate whey protein (25 mL)
1 tbsp vital wheat gluten (15 mL) For gluten free: use oat flour
1 tbsp ground almonds (15 mL)
1/4 tsp vanilla extract (1 mL)
1 tsp olive oil (5 mL)

In cereal bowl with saucer for lid, microwave cream cheese 45 seconds. In medium bowl, using a wire whisk, whisk cream cheese and eggs until as smooth as possible. Add vanilla whey protein, vital wheat gluten, ground almonds and vanilla extract. Whisk vigorously until as smooth as possible. Do not worry about tiny lumps of cream cheese. These will disappear upon cooking. (Use a food processor or blender for better mixing)

In 5-inch (13 cm) nonstick frying pan (diameter of base), brushed with a tiny amount of olive oil, pour 2 tbsp (25 mL) of crepe batter. Tilt pan to coat with batter, using spoon to help spread it. Cook over medium heat. Flip crepe when edges are beginning to turn brown. Cook briefly on other side. Repeat.

Helpful Hints: The crepes in the photo: I spread them with flavored Cream Cheese Spread (recipe from one of my books) and topped with Strawberry Sauce (See Blue Ribbon Cheesecake recipe).

Yield: 9, 5” (13 cm) crepes
1 crepe
73.4 calories
4.7 g protein
5.6 g fat
0.8 g carbs

For other great Low-Carb, Gluten-Free recipes by the team & me:
Support your team, buy Low-Carbing Among Friends cookbooks at: (Paypal/Amazon) - SALE priced!

Tuesday, February 3, 2009

BLONDE Cookbook! Just for laughs!

My good email buddy sent this to me in an email:

Blonde Cookbook
(It is a silly stereotype really - my hair is blonde - so, please don't take offense anybody out there with beautiful blonde hair)

MONDAY: It's fun to cook for Joe. Today I made angel food cake. The recipe said beat 12 eggs separately. The neighbors were nice enough to loan me some extra bowls.

TUESDAY: Joe wanted fruit salad for supper. The recipe said serve without dressing. So I didn't dress. What a surprise when Joe brought a friend home for supper

WEDNESDAY: A good day for rice. The recipe said wash thoroughly before steaming the rice. It seemed kind of silly but I took a bath anyway. I can't say it improved the rice any.

THURSDAY: Today Joe asked for salad again I tried a new recipe. It said prepare ingredients; lay on a bed of lettuce one hour before serving. Joe asked me why I was rolling around in the garden.

FRIDAY: I found an easy recipe for cookies. It said put the ingredients in a bowl and beat it. There must have been something wrong with this recipe. When I got back, everything was the same as when I left.

SATURDAY: Joe did the shopping today and brought home a chicken. He asked me to dress it for Sunday. I don't have any clothes that fit it, and for some reason Joe keeps counting to ten.

SUNDAY: Joe's folks came to dinner. I wanted to serve roast but all I had was hamburger. Suddenly I had a flash of genius.. I put the hamburger in the oven and set the controls for roast. It still came out hamburger, much to my disappointment.

GOOD NIGHT DEAR DIARY. This has been a very exciting week! I am eager for tomorrow to come so I can try out a new recipe on Joe. If I can talk Joe into buying a bigger oven, I would like to surprise him with a chocolate moose!!


Afraid of the Scale? Does the number ruin your day too often?

It seems to be a catch-22. You're in trouble if you do and you're in trouble if you don't! Sometimes by side-stepping the scale for weeks or months, the next time we jump on that thing, a shriek will be heard as we face the music for the first time. It is so easy to kid oneself that one is doing alright.

So what to do if the scale number is upsetting your days too often? Even a temporary water weight gain of 2 lbs can send a person into depression for a day. It's not fair!

Reading the principles of "You on a Diet" last night made me realize that they have a point. (By the way this is an interesting site with every diet known to man, it seems, reviewed here) They don't use a scale (I'm not saying throw yours away - it has its place), but they go by waist measurement. They suggest a measuring tape. I think if you have a belt (even a skirt or favorite pair of tight pants) and try it on each morning, you'd also get a good idea, without having to see the "measurement". LOL The belt is for the really faint of heart. Seriously, this could be a little easier on the emotions.

Stick to your low-carb diet, and try to do 30 to 40 grams of carbs a day while dieting and add 30 minutes of walking a day, or at the very least exercise 3x a week (as the "you on a Diet" authors suggest) such as weight lifting, and use their idea for waist/weight measurement instead of scale weighing. That really does not sound too stressful, does it?

Then when you know you have lost weight, either through measurement with a measuring tape or your belt being able to be pulled in further - then, and only then, get on the scale - but only if you want to!

I hope this idea will help some people out there who are traumatized over and over again by their scale weights (remember those weights don't tell the whole story anyway. A friend who is the same height and weighs 20 lbs less may have smaller bone structure (even osteoporosis), smaller breasts, shorter arms, more fat, less muscle, etc. that could account for at least 10 of those pounds or more). It is best to compete only with yourself - everyone is different! Nevertheless, the scale can be so cruel when we're just starting out on our weight loss journey. Ease into it, eat right, exercise to keep metabolism humming and leave the scale for much later on, but still be accountable through measuring.

Happy low-carbing! :-) Love to hear your comments!