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Friday, November 27, 2009

Leftover Turkey Recipe Ideas

Hmm, this is a favorite in our house. You'd need Dreamfield's pasta for the Linguine Alfredo: Turkey Linguine Alfredo. Just use cooked turkey instead of chicken.

Chicken/Turkey Curry Use Cauli-rice instead of real rice, or if you are in maintenance, have a small amount of brown or turmeric rice.

Chicken/Turkey Mushroom Casserole

Mexican Chicken/Turkey Casserole

Mulligatawny Soup (use turkey)

Hawaiian Chicken/Turkey Curry

So, you see, I typically adapt my chicken recipes, using cooked turkey instead.

I have many more ideas in my cookbooks, but these recipes are easily accessible for you on my blog. Enjoy your Thanksgiving turkey leftovers!

Include Yogurt on your Low-Carb Diet

Happily, the Go-Diet authors, Jack Goldberg and karen O'Mara changed my outlook with regard to yogurt, buttermilk and kefir). The live cultures such as lactobacillus are hugely beneficial to your health in many ways, not the least of which is helping combat yeast overgrowth (this makes weight loss difficult or near impossible), promoting colon health and boosting the immune system. According to laboratory studies, 1 cup plain yogurt contains four (4) grams of carbohydrate, since these live bacteria have changed the lactose into lactic acid, and this is not taken into account in the nutritional analysis.

Michael Zemel, chairman of the Nutrition Department at the University of Tennesse in Knoxville, found that dairy products (milk included) turn down the tendency of our fat cells to store the day's calories, and increases the amount lost as heat. Hard cheese, such as cheddar, and yogurt will do the same thing. This man spent more than 10 years investigating the possibility that dairy products increase the metabolism. It would appear that higher calcium intake is responsible for the phenomenon of increased weight loss while using dairy products, or at the very least the subjects were able to maintain their weight. In the mid-1990's America's Purdue University did a study tracking women between the ages of 18 and 31. That study was to look at the effect of exercise on bone health, but during that study it became clear that those women who ate a diet rich in milk, cheese or yogurt lost weight or stayed stable, while others shunning dairy products put on kilos.

Obviously, low-carbers cannot have too much milk, since a cup of milk has a fair number of carbs (around 12 grams), however, I use whole milk in my tea, and I eat plain whole milk yogurt every day, until I run out and need to get more. I sweeten my yogurt with and sometimes add frozen strawberries (slightly thawed) and top with sliced almonds - or I'll add a teaspoon or two of flax seed meal to my plain yogurt.

I have some fantastic, easy frozen yogurt recipes in my cookbooks. I've always made milk shakes for our sons with frozen fruit, yogurt, milk and sweetener. They loved those! They have so little body fat, but maybe it also has to do with the fact that they didn't have too much sugar growing up, that they're young and that they love physical exercise (such as tennis, swimming and hiking).

The moral of the story - eat your yogurt at the very least. Don't be afraid of it. It can only help. There are some people who do yogurt fasts for 2 to 3 days and report super weight losses. At the very least, it would give one's system a rest and combat Candida, which impairs weight loss.

Thursday, November 26, 2009


With Thanksgiving and Christmas holidays coming up, here is a more traditional stuffing. Use any of the low-carb breads that catch your fancy over here:  I can recommend this one:  You can do the raisin bread (nice to offset savory with sweet), however, the plain bread would be fine.  I would just use the entire batch, if you like - it would be very substantial then (If you use the plain version, the carbs will be more or less the same as indicated below).  Instead of the chicken stock mix, you could use chicken broth/stock (either commercial or homemade) and skip the water.  I like to do that these days as I don't care for the MSG in those manufactured products.

1 lb seasoned sausage meat (0.454 kg)
1 cup finely chopped onion (250 mL)
5 slices low-carb bread torn, each about
5 grams carbohydrate
2 eggs, fork beaten
1/4 cup water (50 mL)
2 tsp dried parsley (10 mL)
1/4 tsp instant chicken stock mix (1 mL)
1/4 tsp salt (1 mL)
1/4 tsp black pepper (1 mL)

In large skillet, cook sausage meat. Pour off excess fat. Add onion; cook until soft.

In large bowl, combine cooked sausage and onion, bread, eggs, water, parsley, instant chicken stock mix, salt and pepper. Use to stuff poultry.

Yield: 10 servings, 1 serving:
209.6 calories; 10.0 g protein; 16.1 g fat; 5.0 g carbs

Tuesday, November 24, 2009

Remember what the late, great Dr. Atkins said?

His famous quote from his book is: "Exercise is non-negotiable."

I have something else to add to that: "Cooking is non-negotiable on a low-carb diet."

One can run into serious problems sticking with the diet if one is totally adverse to cooking. See, if there is practically nothing to eat, even a serious dieter will be tempted to break down and have something off plan - especially, if those off-plan items are in the house due to other family members who do not follow the same WOE.

People have discovered through trial and error that eating whole foods and foods low on the glycemic index, or more importantly, taking into account the glycemic load of foods, is the healthiest way to eat. Choosing fresh meats over processed meats is preferable. Cooking a roast and slicing it thinly is preferable to using processed, thinly sliced meats, because processed meats are full of sodium, nitrates and sometimes contain sugar. I love roast beef rolled up with asparagus or cheese with horseradish sauce or mayonnaise.

Fresh vegetables, even frozen, are preferable to canned veggies, which often contain sugars. Again, one needs to cook some of these. Salads also require some work.

I have found if I cook (and I'm a cookbook author), I do much better with sticking to low-carbing, however, I go through lazy times (yep, me too), and it is very difficult to remain perfectly true to low-carb during such times. I have a couple of low-carb Philistines in the household, so I have to cook different meals for them - almost daily. If I fail to provide meals for my husband and I - well, it's very difficult to resist the freshly baked high-carb buns or pasta, or whatever. This is especially true for my husband who is missing a vanity chip, which is what will keep me on track more often than not. I love the fact that our young, adult sons are still with us for a little while, but it does make it difficult sometimes when it comes to meals. I have to have something on hand that is equally as enticing for my husband and I. Let me tell you, it is not easy to always have the energy to be on top of things to that extent.

So, I have discovered, through the years, that cooking and baking low-carb is non-negotiable, if you want to stay on plan. If you have family members on a different WOE, my heart goes out to you. It is not always easy!

However, if you have slip-ups, and there are probably more of us that do than don't, please don't throw in the towel. Every day, every meal, do your best to make sure you have something on hand (even hard boiled eggs will do in a pinch) - a roast chicken from the store (this one is great!), an interesting salad and veggie for sides - things like that.

Also, keep in mind if you are in this to lose weight - calories absolutely do count! I don't care what anyone else says - for me, they do; for my husband, they do. It is about creating a calorie deficit - no question about it. Sure, there is a metabolic advantage to low-carbing (i.e. you could probably have a few more calories and lose weight than on a low-fat diet), however, only if you are in ketosis. This is my opinion, of course.

Sunday, November 22, 2009


Peanut Butter Chocolate Confection
A very simple recipe, but quite tasty. I like to let it thaw just a little while, then it is softer and the flavor stronger. Replace this recipe with this one. The erythritol does will recrystallize in this recipe.

5 oz regular cream cheese
1/2 cup chocolate whey protein powder
6 tbsp peanut butter
1/3 cup powdered erythritol
1/4 tsp vanilla extract

In food processor, combine cream cheese, chocolate whey protein powder, peanut butter and erythritol. Process until smooth. Turn out into an 8 x 4 inch loaf pan. Freeze. As it is hardening, score right through into 21 pieces (7 x 3).

Nutritional Analysis: 21 pieces, 1 piece:
56.3 calories; 2.8 g protein; 4.4 g fat; 1.1 g carbs

Friday, November 13, 2009

Tragic News about the founder of Netrition

Netrition, as many low-carbers are aware of, is one of the best online low-carb stores. I buy all my low-carb specialty products from Netrition and have done so for years.

The co-founder and president of the company, Mr. Tom Roddy, aged 43, died recently. It's such a shock to me, as I had no idea that he was so gravely ill. Apparently, few people knew about his recent battle with brain cancer. His brother, Bernie Roddy, is vice president of the company and will continue the business.

In addition to Netrition, the most popular online low-carb forum, was founded by the same man. I joined in 1999.


May God bless his family and extended family and friends, and comfort them at this time. Thank you, Tom, for all the wonderful work that you did through the years for the low-carb community. You will be missed.



Here is a delicious, simple fudge-like recipe for the occasional treat. Slice the remainder of the banana (or double the recipe) and freeze it. One slice of banana is roughly 1 gram of carbohydrate. Tastes like a real treat!

5 oz cream cheese
1/4 cup powdered erythritol
1/4 cup peanut butter
1/2 a small banana
1/2 cup vanilla whey protein

In food processor, process cream cheese, powdered erythritol, peanut butter, banana and vanilla whey protein. Place in 9 x 5" loaf pan. Freeze until hardening. Score right through into 32 pieces (8 x 4) and return to the freezer.

Yield: 32 pieces, 1 piece:
31.9 calories; 2.0 g protein, 2.4 g fat; 0.6 g carbs

Monday, November 9, 2009

How about Sugar Alcohols for Low-Carbers?

Sugar Alcohols
It is certainly correct that sugar alcohols can cause stomach upset - unfortunately! Maltitol and Sorbitol are deadly poison for me, as far as I am concerned. I found out about my problems with sorbitol, when I ordered a chocolate syrup (sweetened with sorbitol) poured over my frozen yogurt from TCBY in Great Falls, Montana. Just as unfortunately, many food manufacturers for the diet and low-carb industry use maltitol preferentially in their products. I tend to boycott those products. What a shame! Surely, someone in this diet food industry can figure out that there are probably millions of other people, like me, who have an adverse reaction to maltitol. Why not use Erythritol?!!

Erythritol causes no stomach upset issues for the greater majority of people. It has a slight cooling effect on the tongue, but this is usually imperceptible in baking, when used in small amounts, and when combined with other appropriate sweeteners.

Erythritol (75% as sweet as sugar) comes in granular and powdered form and is very useful. When combined with Splenda, it produces great results, especially in frostings, cheesecakes and candies, however, also in regular low-carb baking. It is my preference these days to combine the two, however, all my cookbooks only used Splenda. It is possible to substitute one's sweetener of choice in my recipes. Splenda Granular offers very little in the way of bulk and texture to baked goods, making it fairly easy to substitute other sweeteners.

Granulated Erythritol is a little trickier to use as it does not always dissolve properly - for instance, in melted chocolate. In this case, one would use powdered erythritol. In baking it is best to combine the granular erythritol with the eggs, butter, cream or whatever liquid is in the recipe, and to process in a food processor until mostly dissolved. Many people use a coffee grinder to grind the granular erythritol into a fine powder.

Xylitol is just as sweet as sugar, however, I can only use it in small quantities, as I will still suffer some gastric distress if I overdo it. That kind of puts me off, and I rarely use the product as a result. I have lots of it sitting on my pantry shelf, but it hardly ever moves out of there.

Check out this site: Net Carbs for Sugar Alcohols

An excerpt: "Then in 2002 Dr. Atkins published the revised and current edition of his bestseller, which for many is the bible of low-carb dieting. The book now says that you don’t count “non-blood sugar impacting carbs,” including polydextrose, glycerine, and sugar alcohol, as well as fiber, “when doing Atkins.”

Here is an excerpt from the conclusion:

"One of the most commonly used sugar alcohols, maltitol and its syrups, does have a considerable effect on blood glucose. Two sugar alcohols, erythritol and mannitol, have no effect, and four others have some effect."

Therefore, it seems one does not have to count the net carbs in erythritol.

Thursday, November 5, 2009

Whey Low - How about this Sweetener for Low-Carbers?

Fructose, lactose and sucrose - fruit sugar, milk sugar, and regular sugar. I suspect this would raise blood sugar, even if they say it is low on the glycemic index - this stuff is still just all sugar. l Gram net carbs per teaspoon - how did they work that out? I'm suspicious of this product to say the very least. Do the research. If you do have diabetes, check your blood sugar after consuming whey low.

Granulated fructose is bad news when it comes to weight gain (HFCS is being blamed in the rise in obesity) and it has been shown to increase triglycerides.

Sucrose is sugar and we're trying to stay away from that.

Lactose is a milk sugar - probably not any good for someone who is lactose intolerant.

So - Fructose, lactose and sucrose = sugar + sugar + sugar = Low Carbohydrate??!!


Thanksgiving would not be Thanksgiving for some folks without Pumpkin Pie. See below more substantial crust ideas. Powdered erythritol may be used in combination with Splenda Granular, if desired – tastier!

1/2 cup ground pecans (125 mL)
2 tbsp SPLENDA® Granular (25 mL)
1 tbsp oat, OR spelt flour (15 mL)
2 tbsp butter, melted (25 mL)
1 egg yolk
Cream Cheese Layer:
8 oz light cream cheese, softened (250 g)
1/3 cup SPLENDA® Granular (75 mL)
1 egg
1 tsp vanilla extract (5 mL)
Pumpkin Layer:
1 cup canned pumpkin (250 mL)
2 eggs
3/4 cup SPLENDA® Granular (175 mL)
1 tsp cinnamon (5 mL)
1/2 tsp ginger (2 mL)
1/4 tsp nutmeg, (optional) (1 mL)
1/2 cup half-and-half cream (125 mL)
1/2 cup whipping cream (125 mL)

Crust: In medium bowl, combine pecans, SPLENDA® Granular and oat or spelt flour. Stir in butter and egg yolk. Spread in 9-inch (23 cm) pie plate. Cover with plastic wrap and press crust out evenly; remove plastic wrap. Bake in 350°F (180°C) oven 10 minutes.

Cream Cheese Layer: In food processor with sharp blade, blender or in bowl with electric mixer, process cream cheese, SPLENDA® Granular, egg and vanilla extract until smooth. Pour over crust evenly.

Pumpkin Layer: In medium bowl, combine pumpkin, eggs, SPLENDA® Granular, cinnamon, ginger and nutmeg. Beat well with wire whisk. Whisk in half-and-half cream and whipping cream. Pour over Cream Cheese Layer. Bake in 350°F (180°C) oven 40 minutes or until cake tester inserted in center comes out clean. Garnish with whipped cream and additional pecan halves, if desired.

Yield: 10 servings, 1 serving:183.5 calories; 5.4 g protein; 14,9 g fat; 7.0 g carbs
Graham Cracker-Like Crust:
1 cup Low-Carb Bake Mix
1 cup ground almonds
½ cup butter, melted
1 Splenda packets

Or, simply start with 1 ½ cups ground almonds, ¼ cup vanilla whey protein and 2 tbsp vital wheat gluten or oat flour, Splenda to taste and enough butter to moisten.