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

Friday, April 30, 2010


GLUTEN-FREE FOCCACIA BREAD (Click on Photos to typically see a larger image)
This delicious, savory bread pairs well with practically any meal. You won’t miss the garlic bread! This recipe was originally the brainchild of Sherrielee, a member of Lowcarbfriends. This is my revised gluten-free version which can be enjoyed by practically everyone.

8 oz regular cream cheese (250 g)
4 large eggs
3/4 cup Gluten-Free Bake Mix (175 mL)
1/2 cup ground almonds, OR
almond flour (125 mL)
2 tbsp Parmesan cheese (25 mL)
1 tsp crushed garlic (5 mL)
1/2 tsp baking powder (2 mL)
1/2 tsp baking soda (2 mL)
1/4 tsp No Salt, OR salt (1 mL)
1/4 tsp white pepper (1 mL)
1 cup grated Monterey Jack cheese (250 mL)
1 tsp Italian herb seasoning (5 mL)
2 tbsp light-tasting olive oil (25 mL)

In food processor, combine cream cheese, eggs, Gluten-free Bake Mix, ground almonds or almond flour, Parmesan cheese, crushed garlic, baking powder, baking soda, No Salt or salt and white pepper; process. Stir in Monterey Jack cheese. Line a jelly roll pan (larger than a cookie sheet with a higher ridge) with foil or parchment paper. Spray with nonstick cooking spray. Carefully spread batter over the entire pan. Sprinkle with Italian herb seasoning. Bake in 350°F (180°C) oven 25 to 30 minutes, or until turning brown. Remove from oven and sprinkle with olive oil. Use a pastry brush (or clean paint brush used for kitchen purposes) to spread the oil evenly. Slice into 4 sections vertically and into 3 sections horizontally. Serve immediately.

Nutritional Analysis: 12 servings, 1 slice:
189.1 calories; 8.8 g protein; 15.4 g fat; 3.3 g carbs

Helpful Hints: This bread is rich and filling. I can only have 2 slices tops. It is definitely self-limiting.

Tuesday, April 20, 2010


A classic and a favorite! This recipe is from Splendid Low-Carb Desserts.

Thank you for your interest in my recipes.  Find this delectable and sophisticated cheesecake in Low-Carbing Among Friends.

Garnish (optional): Just before serving place large dollops of Crème Fraiche, page 67 around perimeter of cheesecake. Place one mandarin orange segment on each dollop, if desired. Otherwise, simply sprinkle top of cheesecake with toasted, sliced almonds, grated unsweetened chocolate, chocolate drizzle, page 168, Splendid Low-Carbing, or any other creative topping. This cheesecake is really phenomenal with Strawberry Sauce, page 55 as a topping. Be creative!

Monday, April 19, 2010


Tasty and quick!

24 oz frozen salad shrimp (680 g)
2 tbsp olive oil (25 mL)
2 green onions, chopped
Teriyaki Sauce:
3 tbsp SPLENDA® Granular (45 mL)
2 tbsp soy sauce (25 mL)
1 tsp ground ginger (5 mL)
1/2 tsp garlic powder (2 mL)
1/8 tsp Thickening Agent, page 57 (0.5 mL)

Place shrimp in colander and rinse over large bowl under running, cold tap water 1 minute. Allow to soak in water 5 minutes in order to thaw. Drain.

Teriyaki Sauce: In small bowl, combine SPLENDA® Granular, soy sauce, ginger, garlic powder and Thickening Agent, page 57.

In large skillet in olive oil, stir-fry shrimp until liquid accumulates in skillet. Pour off liquid. Add green onions. Stir in Teriyaki Sauce and stir-fry until sauce has thickened. Serve immediately.

Nutritional Analysis (with green onions only): Yield: 4 servings, 1 serving: 191 calories; 34.9 g protein; 3.0 g fat; 3.9 g carbs

Helpful Hint: In the photo I used green and red peppers. Stir fry these in olive oil until tender-crisp, then continue recipe.

Saturday, April 17, 2010


Each bite is like enjoying a delectable strawberry chocolate truffle. This recipe is from More Splendid Low-Carbing.
1/2 cup ground almonds, (125 mL)
2 tbsp SPLENDA® Granular (25 mL)
1 tbsp oat, soy, OR whole wheat pastry flour (15 mL)
2 tbsp butter, melted (25 mL)
1 egg yolk
16 oz reg. cream cheese, softened (500 g)
8 oz light cream cheese, softened (250 g)
1 cup sour cream (250 mL)
1 cup SPLENDA® Granular (250 mL)
2 eggs
2 tsp vanilla extract (10 mL)
1/4 cup cocoa (50 mL)
1/4 cup SPLENDA® Granular (50 mL)
1 tbsp vegetable oil (15 mL)
2/3 cup frozen unsweetened strawberries, thawed (150 mL)
1/2 cup SPLENDA® Granular (125 mL)
1/8 tsp Thickening Agent, page 60, OR Xanthan gum (0.5 mL)
2 tbsp vital wheat gluten, OR any other gluten-free flour product (25 mL)

Crust: In medium bowl, combine ground almonds, SPLENDA® Granular and oat flour. Stir in butter and egg yolk. In 9-inch (23 cm) springform pan, cover with plastic wrap; press crust out. Bake in 350°F (180°C) oven 5 minutes. (I used a pie dish here, however, had to make mini cheesecakes with the surplus batter.)

Filling: In food processor with sharp blade, blender or in bowl with electric mixer, process cream cheeses until smooth. Add sour cream, 1 cup (250 mL) SPLENDA® Granular, eggs and vanilla extract; process. In small bowl, stir 11/2 cups (375 mL) batter, cocoa, 1/4 cup (50 mL) SPLENDA® Granular and oil together. In blender, blend strawberries, 1/2 cup (125 mL) SPLENDA® Granular, and Thickening Agent, page 60 or Xanthan gum until smooth. Add to remaining batter, along with vital wheat gluten or alternate gluten-free flour; process. Seal springform pan with foil all around. Pour half strawberry mixture over crust, dollop with half chocolate mixture over top; repeat. Swirl through layers. Bake in water bath (place in larger pan with boiling water coming about 1-inch (2.5 cm) up sides of springform pan) 10 minutes in 400°F (200°C) oven. Reduce heat to 250°F (120°C); bake 55 minutes. Garnish with chocolate curls, page 78, and glazed strawberries.

Nutritional Analysis: 12/16 servings, 1 serving:

297.6/223.5 calories; 10.4/7.8 g protein; 24.6 g/18.5 g fat; 8.8g/6.5 g carbs

Helpful Hint: In order to reduce carbs, replace much of the Splenda with powdered erythritol (0 g carbs! Search my blog for information on this). Erythritol is less sweet than Splenda, so combining the two produces the best synergy.

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For other great Low-Carb, Gluten-Free recipes by the team & me:

Friday, April 16, 2010

Eat A High Fat Breakfast and Stay Leaner

Globe and Mail Article This article written by Leslie Beck (sometimes she gives one the impression that she is a low-carber) basically asserts that eating a high fat breakfast versus a high carb breakfast is more likely to stave off extra weight and metabolic syndrome. Good news! It does suggest eating lighter at supper time. I definitely have almost always done that. My biggest meal tends to be at lunch time and not breakfast (although sometimes it is reversed), so that is where I differ. However, my breakfast is usually high fat.

Here is an excerpt if you don't have time to read the whole article:

"The researchers speculate that the first meal you eat programs your metabolism for the rest of the day. Fat intake at the time of waking is thought to turn on fat metabolism and help the body efficiently burn different types of food later in the day.

If the findings from this study translate to humans, it means that eating a carbohydrate-rich morning meal, such as cereal and toast, seems to “fix” your metabolism toward using carbohydrate for energy and impairs the body’s ability to burn fat later in the day.

A higher-fat breakfast, on the other hand, promotes a more flexible metabolism that can burn energy from fat and carbohydrate."

Here is another article in the news that says pretty much the same thing.

Wednesday, April 14, 2010


This makes a very yummy frosting. Double the recipe and use as much as you need for a double-layered cake or a sheet cake and freeze the rest for a delicious frozen confection. The beauty of this recipe is that it is exceptionally easy and tasty! The frosting is much nicer than just using cream cheese and peanut butter, cocoa and sweetener.

5 oz plain spreadable cream cheese
1/2 cup chocolate whey protein powder
1/3 cup powdered erythritol
4 tbsp peanut butter
3 tbsp cocoa
3 tbsp DaVinci Sugar Free Syrup (choose a flavor such as Amaretto)
1/4 tsp vanilla extract

Combine all ingredients in food processor. Process until smooth. Use as is for frosting or spread evenly in an 8 x 4" loaf pan or use mini loaf pans and freeze. Allow to thaw slightly, if necessary, to cut pieces with ease.

Helpful Hint: I find spreadable cream cheese in a tub at PriceSmart/Costco.

Nutritional Analysis: 12/16 servings for a cake, 1 serving: 1.9 g carbs/1.4 g carbs

Fudge pieces (3 x 7) = 21 pieces, 1 piece: 1.0 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, April 13, 2010


Deliciously, smooth shake.  Great for breakfast in a hurry!

1/4 cup whipping cream (50 mL)
1/4 cup ice cold water (50 mL)
1/3 cup Chocolate Whey Protein (75 mL)
2 tbsp DaVinci® Sugar Free (25 mL)
Chocolate Syrup, OR water and  1 Stevia, or SPLENDA®
packet, OR carb-free sweetener better yet!
2 blocks ice

In blender, combine whipping cream, water, Chocolate Whey Protein, DaVinci® Sugar Free Chocolate Syrup or SPLENDA® packet and ice. Blend.

Nutritional Analysis: 1 cup (250 mL), 1/2 cup (125 mL) per serving:
136.5 calories; 9.2 g protein; 10.2 g fat; 2.2 g carbs  (half that with a carb-free sweetener)

SUPPORT YOUR TEAMbuy Low-Carbing Among Friends cookbooks:

For other great Low-Carb, Gluten-Free recipes by the team & me:

Monday, April 12, 2010

Kids That Distrust Or Hate Low-Carbing - Don't Give Up!

<-----"NOT for me, Mom!!"

Truth be known, kids watch us adults all the time. They are more inclined to watch our actions than just listen to us talk. For years now, I've had low-carb Philistines in my household. Ours sons, Daniel and Jonathan, are now 26 and 23 years old respectively. When I switched from my low-fat Splenda dessert cookbooks to writing for the low-carb community, I think my youngest son, Jonathan, mourned the most. They were both very suspicious of low-carbing and it took a long time for them to accept my low-carb baking and desserts. Eventually I received high praise quite often that many of the products were up there or even better than the original, however, their basic prejudice remained and they mostly continued to eat higher carb than my husband and I. I often made two different meals at a time. I didn't want to force our way of eating on them, however, I talked up a storm through the years and lived the low-carb lifestyle before them - and guess what?! Jonathan is now 23 years old on May 1st and about 2 months ago, he started low-carbing. Yep, he doesn't even touch bread. This is a young man that does not have ounce of extra weight on him. He is very lean like an athlete. At first I was concerned that he might drop weight when he seriously can't afford that. It doesn't appear to be happening. Then my next concern was how do I fill him up? You have to see these young men eat. They exercise so much and before it was easy to fill them, but now I have to get very creative or our food bill will be horrendous! Jonathan was devouring tremendous amounts of protein and I had to advise him that low-carbing is not just all about protein. Now he is balancing his diet much better by incorporating more veggies, salads and fruits, eggs, good fats and occasional low-carb desserts that I make. He does have occasional breaks when he goes out with friends to a party. He also has some beer.

Jonathan made me laugh the other day when my husband walked in with a couple of Jon's favorite white French loaves (he used to love making impressive meat and veggie subs). Jonathan looked at them and said, "I'm not eating that carbage!" I couldn't believe my ears! After watching the guys eat those kinds of things for at least the last four years, this was music to my ears.

The Moral of the Story? Don't give up with your youngsters. Live out your low-carb lifestyle before them and they may one day of their own accord adopt a healthier way of eating by dropping the white carbage. I believe if I had forced Jonathan to eat low-carb, then as soon as he was old enough, he would probably have rebelled and done the opposite anyway and maybe to excess due to his perceived deprivation.

New Study - I'm Puzzled By This One!

Article in CNN This study shows that women who eat white bread, pasta, sugar, white rice, etc. have twice the risk of developing heart disease. I can understand that knowing that these women will almost always eventually develop insulin resistance which leads to metabolic syndrome, obesity, diabetes and heart disease and a higher risk of some cancers.

However, to say that men are somehow a different "animal" and that they metabolize the very same carbs differently and, therefore, do not have twice the risk of developing heart disease like women do, is puzzling to me. I've seen men eat those particular carbs for years at a stretch and they wind up, just like women, getting heavier and developing a big stomach (result of too much insulin being poured out in response to eating carbohydrates and a side effect of insulin resistance). How are they different exactly? I'm just a lay person observing things in everyday life. If these men eating white flour products (white death as my friend calls them) are developing insulin resistance too, then how exactly are they protected from heart disease? I don't get it. Maybe one of my readers can enlighten me.

Anyway, the study conclusions were confusing to me, but nevertheless it tells us women that cutting out the white stuff is just a good idea all round for our hearts.

Saturday, April 10, 2010

For Gluten-Free Folks - A Reminder

If you see a recipe using a low-carb bake mix with gluten in it, you may substitute my Gluten-Free Bake Mix. Liquid requirements may increase slightly if the resulting batter is too stiff. All recipes marked (GF) are gluten-free to my knowledge.

Acne - Another Reason to Avoid Junk Food

Here is an interesting study.

There was a 50% reduction in acne in the youngsters eating less junk food, however, they were still eating bread and pasta.

It seems to indicate to me that a low-carb diet would be even better for people suffering from acne. I suffered from mild acne for about 15 years. As a young woman, it is awful to have this problem, let alone as a guy. I was almost always on tetracycline for my skin and I used cover-up sticks. It didn't help that I wore make-up though and that I loved regular desserts, white bread and the like. Ugh!

When I went low-carb at about the age of 35 my skin cleared and I've never had a problem since and I'm 53 now. In fact, I sometimes get compliments. Sure I get the occasional tiny spot or two, but that's really not such an issue. It's quite different when one wakes up to 10 new spots.

One of the worst offenders is regular, sugary, high fat ice cream, the other is high fructose corn syrup, and regular chocolate and even that Cremora stuff (remember it?) one used to put in one's coffee as a coffee whitener (horrible for the skin). The ice cream and chocolate is fine without the real sugar.

Sometimes genetics play a part in acne development (in my case), but I think a low-carb diet that eliminates junk food and high glycemic foods can go a long way to reducing the problem or even eliminating it.

Friday, April 2, 2010


A substantial coconut macaroon base with a delicious, thick chocolate coating. This would make an attractive square on a plate with several similar goodies. This recipe is from Splendid Low-Carbing for Life, Vol. 2

Macaroon Crust:
2 cups fine coconut (500 mL)
1/2 cup vanilla whey protein (125 mL)
24 SPLENDA® packets
4 oz butter, melted (113 g)
2 extra-large eggs, fork beaten
2/3 cup whipping cream (150 mL)
2/3 cup butter, melted (150 mL)
1/4 cup Da Vinci® Sugar Free Vanilla Syrup (50 mL)
2 cups SPLENDA® Granular (500 mL)
2/3 cup vanilla whey protein (150 mL)
2/3 cup skim, OR whole milk powder (150 mL)
1/4 tsp Thickening Agent, page 62 (1 mL)
2 oz unsweetened chocolate (60 g)
0.5 oz cocoa butter (15 g)

Macaroon Crust: In medium bowl, combine coconut, vanilla whey protein and SPLENDA®. Add butter and eggs; stir well. Pour into 9 x 13-inch (23 x 33 cm) glass baking dish and using plastic wrap, press crust out evenly. Bake in 350°F (180°C) oven 10 minutes.

Topping: In blender, combine whipping cream, butter, Da Vinci® Sugar Free Vanilla Syrup, SPLENDA® Granular, vanilla whey protein, skim or whole milk powder and Thickening Agent, page 62. Blend until smooth. In cereal bowl, melt chocolate 2 minutes on high power in microwave oven. In separate cereal bowl, melt cocoa butter 21/2 minutes or more on high power in microwave oven. Add melted chocolate and melted cocoa butter to blender; blend until smooth. Spread chocolate over cooled macaroon crust. Chill. Cut into squares.

Da Vinci® Alternative: Use water, 1/4 tsp (1 mL) vanilla extract and 1 SPLENDA® packet (optional).

Helpful Hint: Cereal bowls and contents will be very hot after microwaving. Be careful and use oven mitts. To melt chocolate, pour boiling water over chocolate in cereal bowl. When chocolate tests soft to a pointy knife, pour water off. This works so well - so easy!