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

Sunday, May 30, 2010


Adding the molasses and vanilla really helps mask any vital wheat gluten taste. This bread is tastier than most breads, low-carb or not! It is also great toasted. These bread slices are huge. You can find out about more breads using this similar recipe on lowcarbfriends here.

1 cup water (250 mL)
3 tbsp olive oil (45 mL)
1 large egg
1 cup vital wheat gluten (250 mL)
2/3 cup wholegrain rye flour (150 mL)
1/2 cup oat, OR wheat bran (125 mL)
1/4 cup wholegrain rye flour (50 mL)
4 tsp bread machine yeast (20 mL)
1 tbsp SPLENDA® Granular (15 mL)
2 tsp granulated sugar (10 mL)
1 tsp salt (5 mL)
1 tsp molasses (5 mL)
1 tbsp vanilla extract (15 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, 2/3 cup (150 mL) rye flour, oat (or wheat bran), 1/4 cup (50 mL) rye flour, yeast, SPLENDA® Granular, sugar, salt, molasses, vanilla extract and baking powder. Program the bread machine to Bread Rapid setting (i.e. the shortest cycle). Remove 30 to 40 minutes before baking time is over or when brown in color. Easier to slice thinner when cool.

Variations: Loaf Pan Breads (Two): Use 1 cup (250 mL) water, plus 3 tbsp (45 mL), 2 eggs, 11/4 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 or knead only. Divide dough in two equal portions. Place each roughly-shaped 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. Switch on oven to 350°F (180°C), leaving loaves inside. Set timer for 30 minutes (check sooner). Place loaves on cake rack to cool. Refrigerate for longer storage or freeze. Crisp the bread later again by pacing in medium oven 10 minutes. Yield: 2 Loaves, 22 slices each, 1 slice per serving. (2.9 g Carbs)

Hamburger 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. (10.7 g Carbs), or 24 Dinner Rolls. (5.3 g Carbs)

Nutritional Analysis:

Yield: 18/20 slices
1 slice
88.3/79.5 calories
6.8/6.2 g protein
3.0/2.7 g fat
6.7/6.0 g carbs

Helpful Hints: Organic whole grain rye flour is made by Arrowhead Mills.


Tasty recipe to have on hand for times when leftover chicken or turkey in the refrigerator looks so uninviting – turn boring into interesting! Or, deliberately make this recipe using one roasted chicken. Click on the photo to see a larger image.

4 cups cooked chicken OR turkey (1 L)
1 onion, peeled and chopped
1 1/4 cups cooked green beans, (300 mL)
(about 1-inch (2.5 cm) lengths)
3/4 cup sour cream (175 mL)
1/2 cup mayonnaise (125 mL)
1/4 cup canned jalapenos, chopped (50 mL)
2 tbsp water (25 mL)
Sweetener to equal 2 tsp sugar (10 mL)
1 tsp seasoning salt (5 mL)
1 tsp dried parsley (5 mL)
1/2 tsp Worcestershire sauce (2 mL)
1/4 tsp No Salt (1 mL)
1/8 tsp white pepper (0.5 mL)
1/2 cup grated Montery Jack cheese (125 mL)
1/3 cup Gluten-free Bake Mix, page___ (75 mL)
3 tbsp butter, melted (45 mL)

In large bowl, combine chicken or turkey. In frying pan, fry onion until soft and translucent. Add to chicken (or turkey) along with cooked green beans.

Sauce: In medium bowl, combine sour cream, mayonnaise, jalapenos, water, sweetener, seasoning salt, parsley, Worcestershire sauce, No Salt and white pepper. Stir sauce into poultry mixture and spread in a 9 x 13-inch (23 x 33 cm) glass baking dish. Sprinkle with topping and bake in 350°F (180°C) oven 30 minutes, or until bubbling hot.

Topping: In small bowl, combine cheese, Gluten-Free Bake Mix, page___ and butter.

Nutritional Analysis: 6 large servings: 1 serving
421.2 calories, 28.7 g protein; 30.3 g fat; 6.4 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! 

Monday, May 24, 2010

Please help me find my Blog Links!

I thought I saved my blog away when I worked on it but apparently not! If your low-carb blog link is not here please let me know.

Anyone else, I have not included, please remind me of your blog. Thanks to those who helped me out!


Found this on Dana's Blog! Major League Interesting.

Does fasting blood sugar increase over time for very strict low-carbers? I'm not sure if this is unique to the poster or not.

I don't want to lose the link so I'm posting it here on my blog for future reference. It makes me wonder whether some of us should rather stick with moderate low-carbing even although the poster goes to great lengths to reassure us?

I notice if I have not eaten for a while or not eaten enough and then have something high in glucose - like a teaspoon of jam or a small drink with fruit juice (4 oz) in it, then I sometimes suffer mild hypoglycemia until I eat something.

It seems one's tolerance for carbs goes down when one steers clear very strictly for a long period of time. However, I've also discovered when one goes back to eating moderate amounts of carbs for a period of time, then indulging once in a while in excess carbs is not a problem.

I wonder if anyone has some similar experiences to relate?

I tend to stick with moderate carbs - i.e. anywhere from 40 to 60 grams of carbs a day and sometimes more. Since I do intermittent fasting moderate carbs seem to be fine for me - I can still lose a pound a week this way when needed.

Here is another interesting article: saturated fat and insulin sensitivity

P.S. Jimmy Moore is doing great with real strict low-carbing and his blood sugar levels have stabilized and Fasting Blood Sugar has come down. Go figure! Reading Dana's personal experience versus Jimmy's I realize that people will have different experiences as there are many elements that come into play. Another friend emailed me to say that she has had the same experience as Jimmy. To date my FBS has been normal through all the many years I have been low-carbing, however, this year is the first year I have been suffering mild hypoglycemic symptoms occasionally.

Dana's thoughts on this. I found her explanation easy to understand. Hopefully, this will help others too. I really don't like the idea of blood sugar going up but the explanation makes sense. If you're reading this, Dana, thank you!

Saturday, May 22, 2010


Such a delightfully easy recipe and what a timesaver! This coffee cake is especially good with my Betty Crocker®-like Frosting.

1 egg
2/3 cup powdered erythritol (150 mL)
1/4 cup SPLENDA® Granular (50 mL)
1 1/4 cups Low-Carb Bake Mix (300 mL)
2 tsp baking powder (10 mL)
1/4 tsp salt (1 mL)
3 tbsp water (45 mL)
2 tbsp whipping cream (25 mL)
3 tbsp butter, melted (45 mL)
1 cup frozen blueberries (250 mL)

In food processor, process egg, erythritol and SPLENDA® Granular. In medium bowl, combine Low-Carb Bake Mix, baking powder and salt. Add alternately with water and whipping cream. Stir in butter. Fold in blueberries.  Spread evenly in 8 x 8-inch (20 x 20 cm) glass baking dish. Cover and chill overnight. Remove from refrigerator 30 minutes before baking. Bake at 350°F (180°C) 20 to 25 minutes, or until turning golden brown. Frost if desired with Betty Crocker®-Like Frosting.

Nutritional Analysis: 16 servings, 1 serving/without frosting:
74.8/108.1 calories; 3.9/4.4 g protein; 5.6/8.3 g fat; 2.2/4.1 g carbs

Sunday, May 16, 2010

AFRICA's SNOW-WHITE ... The serialized version of the popular romantic-thriller by Jonathan Eloff.

Here is part of the review by the most senior South African ambassador in the world:A delightful read. It evoked in me memories of my own teenage years, growing up in Cape Town ... I look forward to reading Jonathan’s sequel to this book, as I am sure there will be one.” —Ambassador Leslie Manley, Ambassador from South Africa to Panamá, Ecuador, Bolivia, and Perú
Disclaimer: I really wanted to keep the connection between my Son's latest novel and my family as quiet as possible, as it is quite a scandalous shocker, but as you can see from VICKI's comments/review on AMAZON below, that's clearly not going to happen now. I am naturally proud of my son's awesome accomplishment in writing this novel, the sequel of which is being readied for publication as I write this blog post. Any other pride I may have had has long since been knocked out of me through what life has thrown my way - and anyone who has read this book knows that I'm not saying that lightly. Anyone reading this novel will quickly realize why I would have preferred to keep the link to me and my family a secret, but if not, by the time the sequel is done, there should really be little doubt as to why I would have preferred that to be the case - It's downright embarrassing having had a mother like Snow-White! So life has managed to keep this introvert quite humble, as anyone who has emailed or chatted with me will confirm, and in any case, in the end I think it's better to be that way - humble, that is. We are what we are because of our life's script for the most part, and because of what God has done for us - and what "that other guy" has thrown our way to complicate life. How (and if) we rise above those complications is really key to survival. I hope these books will inspire their readers to rise above their own circumstances and any cruel, undeserved and unwelcome challenges imposed on them and their families by others. Some may view these books as revenge ... no, just simple long-overdue justice for all the "queen's" victims - some of whom paid the ultimate price.
So it's no secret anymore - My youngest son, Jonathan, has written a romance/mystery/thriller based on my family's story. It follows the real story 90% accurately - though Jonathan has taken liberties with conversations and minor details, but he does so very well. Here are excerpts below of what a couple of people wrote on Amazon.
VICKY, in her AMAZON review, blew my "rather delicate" cover, and as we cannot remove her review from AMAZON, I've just had to "come clean". Here is VICKI's detective work:"I feel like a reporter for the national inquirer or something. When I ordered Jennifer Eloff's low-carb books back in January I noticed a new novel with an interesting title listed alongside them on Amazon as well. On a hunch I ordered the novel -- and what a find! Not only is it exactly the kind of romance novel I like to read, it is also a scandalous thriller with a plot worthy of any Agatha Christie murder-mystery. Except this novel is based on a true story. Given that Jennifer's surname is very unusual, I googled ELOFF and soon realized that it is very South African --- as, it turns out, is Jennifer originally. From reading her blogpost of October 28th it is quickly apparent THAT THE AUTHOR IS HER SON! This all starts to make sense as he would have had the necessary access to inside information in order to write this novel, and believe me - you cannot make up a story like this, it's way too unusual. That leaves a few more mysteries, but one in particular. If the author is her son, then who is she in the book? There are really only two good candidates -- Denise who is a striking blonde with green eyes, and Elizabeth who has brown hair and blue eyes. Looking at her photos in her website and on the backs of her books, the answer is almost certainly that JENNIFER ELOFF IS DENISE in this novel. Just as well since anyone having a mother like the unfortunate Elizabeth definitely would have a very heavy burden to bear throughout life. Based on this novel I would have to say that Elizabeth has deservedly earned her place in literary history as `Africa's Snow-white' -- and her mother is definitely as sinister as the queen in that old fairytale. This novel is appropriately named. But this means that somehow Denise and Elizabeth meet and become friends, as how else would Denise know so much about Elizabeth's life to be able to relate the story to her son? My suspicion is that Nicholas, their mutual love-interest, somehow is responsible for them meeting. I can't wait to read about that. Believe me when I tell you that this book is the kind of novel that is very rare now days and it is tough to put down once started. I really just cannot wait for the sequel. This young author is truly gifted. I MUST know how it all ends!!! If anyone else has any insights into Jennifer's life growing up in Africa, please share."
COMMENT: Vicky is mistaken; see if you can figure out who is who.
Janet Hammerlund (Brown) said:"Africa's Snow White: Summer Love-Jealous Winter, is a tastefully told tale of pure young love that is thwarted at every turn by time, distance, and a diabolically self-centered real-life antagonist. The story (based on real people and incidents) is full of unexpected twists which continually piqued my curiosity and rapidly drew me into the next tender (or tense) story segment. I experienced conflicting emotions as I approached the final chapters of the book. One side of me couldn't wait to see how the story would end. The other part of me didn't want to finish the book...I was enjoying reading it too much. I appreciate the author's meticulously honed prose and his graphic descriptions of a distant land. This is a difficult story to tell, but Jonathan Eloff has written it with great sensitivity. I am purchasing three more copies of this book for relatives and friends. What better recommendation can I give? This is a most promising young author. I eagerly anticipate purchasing and reading the sequel to this engrossing novel."
COMMENT: Anyway, I needed to share that Jonathan has written this book so beautifully, even although he admits it was difficult for him and that it is not his preferred genre. It is a story that needs to be told, and in a way it is a real-life example of God's justice playing out - that my mother's grandson, whom she never knew, whom she disowned along with me many years ago, should be the one to tell the story. I hope many people will be helped by reading our story and seeing how it all turned out and why it turned out favorably for my family in the end. If anyone is dealing with a malignant narcissist in their family - this is a good present for that person, but it is also a very human story - an ultimately triumphant love story (forced to endure much pain and sorrow)unfolds within a far greater love story.
The front cover of the book is a painting of me at 15 going on 16 (little did I know what lay ahead in the next 40 years) and ... well, no point in divulging "his" identity as that's a crucial part of the story. So my lips are sealed except to say that decades later I am still chauffeur-driven on dates in a classic embassy Mercedes limo flying a certain country's flag mounted on the front RHS fender, in a land "far far away". (wink) Yes, I know - I was a brunette at that age, but I was golden blonde as a young girl and then again later as an adult and somewhere along the line I acquired a set of emerald green contacts and ditched them again - other than that, at 53, I have changed nothing about myself, no surgery ... just Low-Carbing.
One can also order the book at a discount from our secure ordering which has been in place for 17 years now: Order from us instead.
Here is Jon's website: I have a permanent link under Blurbs about my Cookbooks to the right on this BLOG.


This loaf is as good as any high-carb banana loaf. Substituting half the Vital Oat Ultimate Bake Mix with Carbalose flour from results in a loaf that is very difficult to tell apart from the real thing. Using only my bake mix is lovely too – a bit more moist and slightly less like the real thing in taste and texture.

1/2 cup boiling water (125 mL)
1/4 cup raisins, OR chopped dates (50 mL)
1 medium banana, mashed
2 eggs
1/2 cup butter, softened (125 mL)
1/3 cup SPLENDA® Granular (75 mL)
1/3 cup granulated erythritol (75 mL)
1 tbsp Da Vinci® Sugar Free (15 mL)
Banana Syrup (optional)
1 2/3 cup Vital Oat Ultimate Bake Mix (400 mL)
1 tsp baking powder (5 mL)
3/4 tsp baking soda (3 mL)

Prepare loaf pan: Spray a 9 x 5 x 3-inch (2 L) loaf pan with nonstick cooking spray. Line with wax paper and spray wax paper as well. Otherwise use tin foil.

In cereal bowl, pour boiling water and stir in raisins or chopped dates. Let sit for 10 minutes. Drain.

In food processor, process mashed banana, eggs, butter, SPLENDA® Granular, erythritol and Da Vinci® Sugar Free Banana Syrup (if using).

In medium bowl, combine Vital Oat Ultimate Bake Mix, baking powder and baking soda. Add to food processor; process. Stir raisins or dates into mixture. Spread in prepared loaf pan, smoothing top, and bake in 375°F (190°C) oven 35 to 40 minutes, or until a knife inserted comes out clean. Cover lightly with foil during last 15 minutes of baking.

Nutritional Analysis: 18 servings, 1 serving: Raisins/Dates
104.1/103.0 calories; 3.9/3.8 g protein; 7.1/7.1 g fat; 6.0/5.7 g carbs
Without raisins or dates:
96.6 calories; 3.8 g protein; 7.0 g fat; 4.2 g carbs

Helpful Hints: Low-carb baking often sticks to old, nonstick baking pans. The above method prevents that. First spraying the pan with nonstick cooking spray helps the wax paper to adhere to the sides of the loaf pan and cuts down on the likelihood of the wax paper sticking into the batter. Foil works better but the loaf can get a little darker in color, especially around the edges, so cover lightly with foil during last 15 minutes of baking. I frosted my banana loaf with a cream cheese frosting but it is really not necessary.

Vital Whole Wheat Ultimate Bake Mix may be used instead (use whole wheat pastry flour in place of oat flour).

Saturday, May 15, 2010


The sweet taste of apple and “ketchup” contrasted with curry, makes this meat loaf really tasty. My son, Jonathan, absolutely loves this meatloaf and he is not really a meatloaf fan. Ginny Larsen, one of the cookbook authors in the Low-Carbing Among Friends series of cookbooks loves this meat loaf as well.  One of my faves too!

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!

1 1/2 lb lean ground beef (0.680 kg)
1 apple, peeled, cored and grated
1/4 cup Gluten-Free Bake Mix, OR oat bran (50 mL)
2 tbsp dehydrated chopped onion (25 mL)
2 eggs
1 tbsp tomato paste (15 mL)
Sweetener to equal 1 tbsp sugar (15 mL)
1 tbsp curry powder (15 mL)
1 tsp Worcestershire sauce (5 mL)
3/4 tsp salt (3 mL)
1/2 tsp black pepper (2 mL)
3 tbsp tomato paste (45 mL)
Sweetener to equal 1 tbsp sugar (15 mL)
1 tsp white vinegar (5 mL)

In large bowl, combine ground beef, apple, wheat bran and onion. In small bowl, combine eggs, tomato paste, sweetener, curry powder, Worcestershire sauce, salt and pepper. Add to ground beef and mix well. Press mixture into 9 x 5 x 3-inch (2 L) loaf pan.

Topping: In small bowl, combine tomato paste, sweetener and vinegar. Cover meat loaf with topping. Bake in 350°F (180°C) oven 11/2 hours.

Nutritional Analysis: Yield: 8 servings, 1 serving
241.2 calories; 18.6 g protein; 15.4 g fat; 0.9 g fiber; 5.5 g carbs

Variation: Apple Meat Loaf: Omit curry powder.


Daikon is an underrated low-carb veggie/radish at about 3 g carbs per cup. They absorb the flavors of stew and have a texture similar to potato in stews, etc. They can be eaten raw for a crunchy, sweet addition to salads. In hindsight, this is not my favorite crock pot meal. I'm not so sure I'm sold on the vinegar.

2 1/2 lbs pork shoulder roast (1.1 kg)
1 lb green beans, cut (0.454 kg)
in 1-inch (2.5 cm) lengths
1 large daikon, chopped in chunks
1 large onion, sliced
14.5 oz can diced tomatoes blended, (411 g)
OR tomato sauce
1 cup water (250 mL)
3/4 cup white vinegar (175 mL)
2 tsp crushed garlic (10 mL)
1 1/2 tsp crushed red pepper flakes (7 mL)
1 1/2 tsp salt (7 mL)
1/2 tsp black pepper (2 mL)
1 bay leaf
1 tsp Thickening agent, page___ (5 mL)
2/3 cup sour cream (150 mL)

In crockpot, place pork shoulder roast, green beans, daikon and onion. In medium bowl, combine tomatoes, water, white vinegar, crushed garlic, red pepper flakes, salt and pepper. Pour over roast. Stick the bay leaf in the sauce. Cook on low 5 hours and on high 3 hours. Remove roast. In blender, blend some of sauce, vegetables (mostly daikon and the sauce) and Thickening agent, page___ and add to sauce in crockpot along with sour cream. Stir on high heat until thickening. Serve over cauli-rice or a mixture of cauli-rice and cooked quinoa (yum!). Quinoa is very gentle on the blood sugar.

Nutritional Analysis: 8/10 servings, 1 serving:
459.5/367.6 calories; 30.5/24.4 g protein; 33.1/26.5 g fat; 7.8 g/6.3 g carbs

Wednesday, May 12, 2010


A refreshing summer drink!

2 cups frozen strawberries, (500 mL)
1 1/2 cups water (375 mL)
2/3 cup SPLENDA® Granular (150 mL)
1/3 cup lime juice (75 mL)
1 cup carbonated spring water (250 mL)

In blender, combine strawberries, water, SPLENDA® Granular and lime juice. Blend. Carefully stir carbonated water into Strawberry Limeade. Pour slowly into container with tight-fitting lid.

Nutritional Analysis: 4 cups, 1/2 cup per serving:
23.2 calories; 0.2 g protein; 0.1 g fat; 5.3 g carbs

Helpful Hint: Reduce carbs by using a carb-free liquid sweetener instead.

Saturday, May 8, 2010

Using Splenda was a better option for us than Sugar

Now a new study has come out showing that sugar increases heart disease risk: Study Details.

I know in my heart that making all the recipes I did through the years with sugar and white flour would have been our undoing. Instead we've used Splenda and flour substitutes on a lower carbohydrate diet for about 11 years. Prior to that since 1992, we've used Splenda instead of sugar - that makes 18 years. 18 years of moderate to heavy Splenda consumption versus sugar consumption. Maybe it's wise to do moderation with Splenda but that's not the way it worked out for my family. We have probably been the world's greatest guinea pigs for Splenda consumption over a long period of time and using plenty of it! I feel fairly confident that no one else will consume as much as we have in a lifetime, so it should be relatively safe for other people to use, unless one has some kind of allergy to it. Sugar, on the other hand, consumed in large quantities would definitely have posed a problem for us health-wise as this recent study proves.

That said everyone wanting to avoid sugar in baking needs to find a sugar substitute that they feel comfortable with; just make sure it is heat stable.

Thursday, May 6, 2010


It turns out it will be a big job to add them back in. I removed them temporarily. Please be patient and you will see your links back soon. Thanks!

Have a happy and successful low-carbing day!