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

Tuesday, August 31, 2010

Africa's Snow White - Chapter 13 is here!

Africa's Snow White - Chapter 13

As one gets closer to the end of the book, it gets very exciting.  Trust me on this one.

Thursday, August 26, 2010

I'm so Excited I cannot Hide it!

Image representing Skype as depicted in CrunchBaseImage via CrunchBase
I had an interview with Jimmy Moore this morning! He is a really nice guy to talk to and he had some kind remarks about the interview afterward, such as, "GOOD JOB and AWESOME". I was grateful because I haven't done this sort of thing in a long time. I've basically been retired from writing cookbooks for 7 years, but I've been in the cookbook business for 18 years. Now my cookbooks are dwindling in number and I'm toying with the idea of an 8th cookbook (6th low-carb one). The podcast will be available on Jimmy's Blog November 8th apparently. I will broadcast it here on my blog.

So here we are sitting on a mountain in the jungles of South America talking on Skype. Neat thing Skype. We tried the telephone but for some reason there was some feedback that Jimmy was getting on his side (voice echo or something), so we switched to Skype. Last night Ian dutifully checked to see what 11-00 am EDT was in terms of where we live. What do you know? He got it wrong. So at 10-00 am our time Jimmy phones! Eeek! We had just finished entertaining a nice Canadian gentleman who lives on the mountain here. Oh and I also walked Smiley down to the river and back as I normally do. Honestly, there is a little Canada here on the mountain!

What is interesting is that this man is diabetic and his wife has Celiac disease. I talked a little bit about low-carbing for people with diabetes and also mentioned that my low-carb gluten-free bake mix would be ideal for them. He could make, say, muffins with the bake mix for both of them (he likes to bake) - it would cover low-carb and gluten-free, I said. Trouble is people trust their doctors and the traditional diet for diabetes where fat is vilified and carbohydrate gets off Scot free, so low-carbing sounds foreign and wrong. Then add to that that I mention the specialty products used in the gluten-free bake mix and I look like I have 2 heads or something. (smile) That's why I don't often open my mouth about low-carbing unless asked, or put it this way, I usually don't go into details after saying something, unless asked, but I guess I was on top form today. People need to show an interest otherwise it can be a bit of a thankless task. Diet, health and food, etc. is a very personal thing and people don't usually want advice on that score.
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Africa's Snow White - Chapter 12 is here!

Africa's Snow White - Chapter 12

Saturday, August 21, 2010

Gluten-Free Pizza Crust (GF)

We loved this one!

Text Box: Yield: 12 servings 1 serving 137.2 calories 5.9 g protein 12.0 g fat 1.3 g carbs
2 cups shredded Monterey (500 mL)
1/2 cup Gluten-free Bake Mix, (125 mL)
1/3 cup butter, melted (75 mL)
1 egg white, fork beaten

In large bowl, combine Monterey cheese, Gluten-free Bake Mix, butter and egg white. Grease a smallish nonstick pizza pan (the kind you would use for a dessert fruit pizza). Cover dough with plastic wrap and using hands spread dough out evenly. Bake in 375°F (190°C) oven 10 minutes.

Cover with pizza sauce, page 58 Splendid Low-Carbing for Life, Volume 2 and toppings of choice such as cooked savory ground beef, green pepper and bacon and another 1 cup (250 mL) shredded cheese. Bake 10 to 15 minutes at 400°F (200°C) until browned at the edges and crispy.

Helpful Hints: Don't try placing this crust on greased tin foil - it sticks!

Friday, August 20, 2010

Low-Carb and Loving It - the Shirataki Noodle!

Low-Carb and Loving It!

The Shirataki Noodle
If you are on a low-carb diet and love pasta, you may as well staple your mouth shut, until now. America has finally discovered the Shirataki noodle, an Asian plant root that contains tons of fiber and almost no “bad” carbs. Not only are they helpful in losing weight for us pasta lovers, but there are other health benefits to this miracle pasta such as evidence that the ingredients can assist in blood sugar control.

So How Do They Taste?
Although Shirataki noodles can be a little rubbery, boiling helps with reducing this. They are packaged in liquid and it is recommended that they be strained before boiling since the liquid has a unique, yet subtle taste. These noodles have been described as not having a particular taste of their own causing them to take on the flavor of anything they are cooked in.

Where to Find the Shirataki Noodle
Most Asian grocery stores carry this noodle as well as places such as Whole Foods and specialty markets, some larger grocery store chains also carry Shirataki noodles. Cost averages at around two to three bucks a bag. So pull out the parm and get the marinara ready, pasta has the green light again!

Bio: Alexis Bonari is a freelance writer and blog junkie. She is a passionate blogger on the topic of education and free college scholarships. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.

P.S. Alexis, some of us who are not strictly low-carbing enjoy Dreamfields low-carb pasta on occasion. It tastes like the real thing. However, for those strictly low-carbing, Shirataki noodles sounds like a nice alternative, although I've never tried them.

Thursday, August 19, 2010

Africa's Snow White - Chapter 10 is here!

Africa's Snow White - Chapter 10 - Enjoy! Check back Tuesdays and Thursdays for new chapters, as that is when Jonathan posts them. Tragedy and sadness has followed me a lot of my life, but also wonderful happiness that comes from knowing I am loved and accepted by my heavenly Father and by my immediate family. I guess I have had a fairy tale life - don't ask for one - it's hardly all fun. There is always a villain in there and there is always danger and sadness.

*Rhubarb Chiffon Pie* (GF)

Excellent, pretty in pink, and slightly tart!  My son, Jonathan, loved this pie.

Text Box: Yield:  10 servings
1 serving
164.4 calories
4.9 g protein
13.3 g fat
7.0 g carbsCookie Crust:
3/4 cup Whey Ultimate Bake (175 mL)
  Mix, page 67 More Splendid Low-Carbing
OR Gluten-Free Bake Mix or Vital Oat Ult. Bake Mix
1 tbsp SPLENDA® Granular (15 mL)
1/4 tsp baking soda (1 mL)
21/2 tbsp butter, softened (32 mL)
1 oz regular cream cheese, softened (30 g)
21/2 cups chopped rhubarb (625 mL)
1/2 cup water (125 mL)
1/4 cup strawberry, OR raspberry DaVinci® Syrup (50 mL)
1 envelope PLUS 11/2 tsp unflavored gelatin (22 mL)
2 tbsp water (25 mL)
1 cup SPLENDA® Granular (250 mL)
1 cup whipping cream (250 mL)

Cookie Crust:  In small bowl, using electric mixer, beat Whey Ultimate Bake Mix, page 67, SPLENDA® Granular, baking soda, butter and cream cheese, until coarse crumbs form.  Turn out on “floured” surface (use whey protein powder).  Roll and/or pat into 8-inch (20 cm) circle (can use plastic wrap). Using lifter, lift carefully into shallow 9-inch (23 cm) glass pie dish.  Using small rolling pin, roll and pat dough in evenly and up sides.  “Flour” rolling pin as necessary.  Set aside.  With fork, prick crust all over.  Bake in 350°F (180°C) oven 10 to 15 minutes or until browned slightly.

Filling:  In medium saucepan, combine rhubarb, 1/2 cup (125 mL) water and DaVinci® Syrup.  Bring to boil, reduce heat slightly and cook until rhubarb is soft.   In small bowl, soften gelatin in 2 tbsp (25 mL) water.  Stir into hot rhubarb sauce until dissolved.  Remove from heat.  Stir in SPLENDA® Granular.  Pour into medium bowl and chill until syrupy.  Meanwhile whip cream until stiff.  Fold into cooled rhubarb.  Pour into prepared pie crust.  Chill.  Serve with Crème Fraiche, page 70, if desired.

Helpful Hints:  Instead of DaVinci Syrup, you could add water, Kool-Aid® flavoring and extra sweetener to taste.

*Chocolate-Dipped Coconut Bars and Chocolate-Glazed Protein Bars* (GF)


If chocolate is not enough to dip all bars, drizzle chocolate over remaining bars. Alternately, make double batch of dipping chocolate; stir nuts into remaining chocolate and freeze on small, flat baking sheet.

Text Box: Yield:  14 bars 1 bar 165.2 calories 2.3 g protein 14.3 g fat 5.8 g carbs13/4 cups unsweetened coconut (425 mL)

1/2 cup whipping cream (125 mL)

1 envelope unflavored gelatin

2/3 cup SPLENDA® Granular (150 mL)

1 tsp vanilla extract (5 mL)

Dipping Chocolate:

11/2 cups SPLENDA® Granular (375 mL)

6 tbsp skim milk powder, OR (90 mL)

whole milk powder

41/2 tbsp whipping cream (68 mL)

3 tbsp unsalted butter, melted (45 mL)

11/2 tbsp water (22 mL)

3/4 tsp vanilla extract (3 mL)

11/2 oz unsweetened baking chocolate (45 g)

In food processor food mill or blender, grind 1/4 cup (50 mL) of measured coconut finely. In medium saucepan, place ground coconut, whipping cream and gelatin. Stir and remove from heat as mixture thickens and just starts to boil. Add SPLENDA® Granular and vanilla extract. Stir in remaining coconut. Press firmly into 8-inch (20 cm) square glass baking dish and smooth with back of dessert spoon. Freeze 20 minutes. Cut into 7 bars and cut horizontally through center. Dip bars in Dipping Chocolate below and place on wax paper on cookie sheet. Freeze until chocolate is no longer sticky. Refrigerate.

Dipping Chocolate: In blender or food mill (food processor attachment), blend SPLENDA® Granular and skim milk powder (no blending required with whole milk powdered option) until fine. In medium bowl, combine blended mixture, whipping cream, butter, water and vanilla extract. Stir with wire whisk.

In another cereal bowl, microwave chocolate 2 minutes or until almost completely melted. Stir until chocolate is completely melted. Use soft spatula to scrape all chocolate out of bowl and stir into creamy mixture with wire whisk. If chocolate cools, warm at 10 second intervals in microwave oven, being careful not to overheat.


These firm, chewy bars taste wonderful. The Black Forest Bar is the best!

Text Box: Yield:  9 bars 1 bar 222.0 calories 9.0 g protein 19.0 g fat 4.6 g carbs1 oz unsweetened baking chocolate (30 g)

2 tbsp butter (25 mL)

2 tbsp whipping cream (25 mL)

2 tbsp Da Vinci® Sugar Free (25 mL)

Chocolate syrup

2 tbsp SPLENDA® Granular, (25 mL)


1 tsp vanilla extract (5 mL)

3/4 cup Chocolate Whey Protein (175 mL)

(sweetened with sucralose, if possible)

3/4 cup blanched whole almonds, chopped (175 mL)

1/2 cup unsweetened coconut (125 mL)

4 SPLENDA® packets

Chocolate Glaze:

1 tbsp unsalted butter (15 mL)

1 tbsp whipping cream (15 mL)

1/4 tsp vanilla extract (1 mL)

1/2 cup SPLENDA® Granular (125 mL)

1/2 oz unsweetened baking chocolate, (15 g)


Melt chocolate and butter in microwave oven 2 minutes. Stir in cream, Da Vinci® Sugar Free Chocolate syrup, SPLENDA® Granular (if using) and vanilla extract until smooth. Add Chocolate Whey Protein, almonds, coconut and SPLENDA® packets. Combine very well and press into 9 x 5 x 3-inch (2L) loaf pan.

Chocolate Glaze: In cereal bowl, melt butter in microwave oven. Stir in cream, vanilla extract and SPLENDA® Granular until smooth. Stir in chocolate. If necessary, microwave 10 seconds until molten. Spread over surface of mixture in loaf pan. Chill until firm. Cut into 9 bars.

Variation: Black Forest Protein Bar: Add 10 pitted cherries, finely chopped. Use 1/2 cup (125 mL) whole almonds, chopped. Add an extra 2 tbsp (25 mL) Chocolate Whey Protein Powder. Omit Da Vinci® Sugar Free Chocolate syrup. For extra moist bars, leave the syrup in the recipe. (5.5 g Carbs)

What is the One Exercise that Really Seems to Help Weight Loss?

Running! People who run often have slender figures and can maintain those great figures with their running. I have seen this time and again. Kent Altena is one of those people. Sugarless4life is another (she is on I cannot be a runner. I am too top heavy for that and my knees would not take it either. I used to do a lot of ballet and unfortunately my knees can be a bit iffy sometimes, so I'm careful with certain exercises.

My eldest son is another example of a runner. He says he probably burns around 800 calories with his running in a day and would be hard pressed to eat that much extra over and above his allotted calorie allowance which is high to begin with as he is 6 foot tall. Anyway truth is Daniel is skinny and running helps him stay that way he says.

So there you have it. Significant running does certainly help many people lose weight and keep it off.

Tuesday, August 17, 2010


A classic and perfect for low-carbers! Just hold the croutons, unless you make croutons from Splendid Low-Carbing, page 110 or page 91 of Low-Carbing Among Friends, volume 2.  Wooden salad bowls are in vogue again! 

1/4 cup olive oil (50 mL)
*1 extra-large egg, coddled
1 clove garlic, crushed
1 tbsp lemon juice (15 mL)  
1 tsp prepared mustard (5 mL)
1 tsp Worcestershire sauce (5 mL)
1/4 tsp salt (1 mL)
1/8 tsp black pepper (0.5 mL)
6 cups shredded Romaine lettuce (1.5 L)
1/3 cup Parmesan cheese (75 mL)
6 slices crisp, cooked bacon, crumbled

In blender, combine olive oil, egg, garlic, lemon juice, mustard, Worcestershire sauce, salt and pepper; blend. Toss lettuce with Parmesan cheese and bacon bits, if using. Pour dressing over salad just before serving and toss again to coat well. Serve immediately.

*Helpful Hints: “Coddled” means to cook egg in boiling water barely 1 minute.

Yield: 6 servings
1 serving
172.2 calories
10.1 g protein
13.6 g protein
1.1 g fiber
1.5 g net 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! 

Africa's Snow White - Chapter 9 is here!

Africa's Snow White - Chapter 9

Check back in 2 days for Chapter 10.

Why Bother with Exercise If It doesn't Help Weight Loss?

Seriously - why bother? The reason many people exercise is to help with weight loss. We've been programmed for the longest time to believe that weight loss and exercise go hand in hand. I remember when I was a young girl, I enjoyed swimming in the town public pool where I took swimming lessons. Typically those lessons occurred in the latter part of the afternoon. The water was somewhat cool and it was cool outside. I found after every swimming lesson I ate way more than I did on a non-swimming day. I remember that fact to this day. Only now do I understand that exercise quite often stimulates appetite. The problem is although we burn calories when we exercise and we must in order to lose weight, exercise often stimulates ravenous hunger. This negates almost all our efforts to lose weight via exercise. People spend as much money sometimes going to a gym or dance classes or whatever as what they spend on groceries. However, are they losing weight? Oftentimes not.

Does this mean we should not bother with exercise? Well consider this:

People who regularly exercise are at significantly lower risk for all kinds of diseases, such as heart disease, especially. They are less likely to develop cancer, diabetes and many other illnesses, because the immune system is stimulated and stays healthy and the cells of the body are more sensitive to the action of insulin. Even simple walking - like 30 minutes a day is beneficial. Having a dog really helps with that!

From a pure vanity standpoint: Exercise helps tone and strengthen muscles, giving definition to the body. Flabby bodies are less attractive than toned ones (even if one is overweight) and take up more space in clothes anyway. Have you ever heard of the term "skinny fat"? - a person who is skinny but still has too much fat vs muscle. They still don't look too great even although they are skinny.

Saturday, August 14, 2010

Glucomannan - More than a Thickening Agent

Some people use the dietary fiber product for weight loss - about 1 gram before each major meal - i.e. up to 3 grams a day. Incidentally, that is waaay too much for me! This product should never be taken in capsule form as it could get stuck in the throat and swell (if you have the capsules - open them up and use in food preparation). Also never have too much of this product as it could cause bowel obstruction. It has been banned in Australia - maybe for a reason?

At any rate this product can be used to thicken smoothies, puddings, cream, etc., however, it also has the tendency to produce a gummy mouth feel if too much is used.

The way it works according to my little brain is that it lowers blood sugar, as well as taking it before meals (about an hour before with plenty of water) creates a feeling of fullness and one eats a lot less. That is it in a nutshell - lower blood sugar, lower insulin and, therefore, lower fat storage. Insulin is the fat storing hormone. That is one of the reasons why low-carbing works - lowers insulin output. Since the product lowers blood sugar, people with diabetes need to be very aware of this, however, it could be a useful tool for diabetes 2. Don't ever do something like this without the advice of your doctor. To my mind, this product could do something similar to Metformin (without all the side effects) for people wanting to lose weight and who do not necessarily have diabetes.

It can be added in tiny amounts, like one capsule, to cake, muffin and loaf batters to add moisture and softness.

Here is a link to read up a bit more about it.

Thursday, August 12, 2010

Africa's Snow White - Chapter 8 is here!

Chapter 8 Africa's Snow White

The most exciting part of this book is in the last few chapters and I bet you won't be able to put the book down at that point! Jon will be posting new chapters Tuesdays and Thursdays.

Tuesday, August 10, 2010

Africa's Snow White - Chapter 7 is here!

Chapter 7  Africa's Snow White

A Thick Waist Could Shorten One's Life

Found this interesting article about a new study this morning:  Wider Waist May Raise Death Risk Later in Life

Seems the risk is even a bit higher for women.  Go figure!

"Women of normal weight who nonetheless carried excess weight in their waist area appeared to be most vulnerable to the large waist-death risk association."

Saturday, August 7, 2010


  If you like coconut, these pretty cookies will make you very happy.

2 eggs
3/4 cup SPLENDA® Granular (175 mL)
1/3 cup powdered erythritol (75 mL)
1/2 cup Low-Carb Bake Mix, (125 mL)
1/4 tsp baking powder (1 mL)
1/8 tsp salt (0.5 mL)
1 tbsp butter, melted (15 mL)
1 tsp vanilla extract (5 mL)
2 cups unsweetened coconut (500 mL)
  (finely desiccated)
1 square unsweetened chocolate, melted (30 g)

In food processor, process eggs.  Add SPLENDA® Granular and powdered erythritol.  In small bowl, combine Low-Carb Bake Mix, page___, baking powder and salt.  Add to egg mixture; process.  Add butter, vanilla extract and coconut; process briefly and stir to mix well.  Divide batter in half and stir chocolate into one half.  Drop a spoonful of the chocolate batter next to a spoonful of the vanilla batter on a greased cookie sheet, being careful to use two different teaspoons.  Make sure the cookies are touching.

Place a tiny piece of red cherry on each cookie half, if desired (0.5 g carbs).  Bake in 350°F (180°C) oven 12 to 15 minutes, or until lightly brown underneath.

Nutritional Analysis:  18 cookies, 1 cookie:
115.2 calories; 2.8 g protein; 9.8 g fat; 2.1 g carbs

Friday, August 6, 2010

The Mystery of the Cause of Diabetes - a Clue

Alloxan - a toxin found in white flour - could it cause the pancreas to run out of oomph and the ability to produce enough insulin when the pancreatic cells have been damaged beyond a certain stage? This was an earlier post of mine that I remembered today.

Dr. Briffa wrote a blog article about whether high starch diets could cause diabetes. Hmm - high starch speaks to me of lots of white flour with alloxan - the toxin that destroys pancreatic cells. Think of all those French breads, pancakes, muffins, cakes, etc. made with white flour containing alloxan - that can certainly cause significant pancreatic damage over a long period of time.

"Higher starch consumption was, however, associated with a 23 per cent increased risk of type 2 diabetes."

"Some type 2 diabetics are suffering from a degree of ‘beta-cell exhaustion’. It is the beta cells in the pancreas that make insulin. The harder these cells are worked during our lifetime the more likely they are to get exhausted. Now we have the potential of low levels of insulin. The risk here is that some people can end up secreting low levels of not-very-effective insulin." (My injection: what if those cells have become damaged over time by alloxan? This would result in the same outcome.)

Diabetes and the cause is certainly a mystery, but here is one clue perhaps that I remembered this morning when reading Dr. Briffa's article.

Certainly diabetes and being overweight go hand in hand. If one is insulin resistant (and everyone who has diabetes is), of course one is going to gain weight. First of all, if the energy/glucose is not getting into the cells, one is left much much hungrier than a person who is not insulin resistant. One is constantly being deprived of the necessary energy and that equates to hunger - a natural response to not getting enough fuel for the cells to work properly. Make sense?

The number of people with diabetes these days is astounding, however, even more astounding is that the big organizations for diabetes, some doctors and nutritionists and even hospital staff still prescribe a diet too high in carbohydrates and which is destined to keep people sick. It is a modern crime against our loved ones. Fortunately, many people have woken up to this fact and they are fighting back with the truth.

Thursday, August 5, 2010

Off Topic - A Smiley Update

Isn't he adorable?  Don't you just love that little face?  I am crazy about our Smiley.

About two weeks ago though, we were frantic.  Smiley, who loves his food - and I mean he dances in the kitchen for his food, literally (he is too cute! Patience is not his middle name.) - would not eat and was lying on the floor shivering one morning.  I suspected he had a fever or low blood sugar or something bad.  Anyway we quickly took him down the mountain to a local vet, who diagnosed him with Ehrlichiosis, a tick borne bacterial infection.  To say the least, I was petrified that Smiley would die.  See, the only time my dog, Happy, became ill, he died not too long thereafter.  I had to talk to myself sternly and remind myself that animals, just like humans, get sick too and don't have to die each time.  I was worried sick to be honest.

We suspected that Smiley had some kind of urinary tract infection as well, as his pee output was greatly reduced and he was leaving tiny drops in the house.  We treated him for the Ehrlichiosis as well as a possible urinary tract infection.  That meant two potent antibiotics - Doxycycline for a week and Cipro for a little longer.  Poor little guy.  I gave him some yogurt periodically to stave off Candida.  His appetite was coming back by the fourth day.  He literally did not eat much at all before then.  He also could not keep the food down in any case.  He was so nauseous (possibly a side effect of the antibiotics as well as the infections).

I am so grateful that today Smiley is super-healed.  He is back to his happy, energetic self. Thank you, God!

Smiley is really a rags to riches story.  His family abandoned him in the middle of the jungle on the top of our mountain.  I cannot imagine why.  However, my birth family abandoned me too (in particular, my ex-mother), so I feel Smiley and I have something in common.  I immediately took to Smiley and wanted to give him a happy home with full acceptance and full privileges (kind of like my heavenly Father did for me many years ago).  I went out and bought him a diamond-studded (not! - actually rhinestones) collar with the word Doggie spelled out in the aforementioned glittery decoration.  He looks so adorable in the photo below and quite "rich".  LOL

See that little smile on his face?  That is why we call him Smiley.  He sleeps with a smile on his face and his ear up usually.  My eldest son calls him Growley, because he still growls at Daniel occasionally.  Daniel lives in a casita at the top of our property and so in Smiley's eyes he is part of another pack and not ours (Ian and I and Jonathan).  Funny that.  However, if other people come to our house, all of a sudden Daniel is part of our pack in Smiley's eyes and Daniel can tickle his tummy and take advantage of that time.  Funny that too.  Our Smiley is a real enigma.  Maybe he needs Caesar to come and sort him out? - you know the famous dog handler/psychologist on TV in America.  That would be cool, however, I don't think Caesar travels to our part of the world.  That guy is amazing!  I love that show.

"Ooooh, this is the life," you can just see Smiley thinking as he stretches lazily. 

Smiley in his natural habitat.  Actually that was soon after we got him.  He is a little more... um.... portly right now.

From day one Smiley took over my "birding" chair.  That is where I would sit at the window watching the birds eat their bananas from the hanging baskets under the eaves, where they are safe from squirrels, but not from monkeys (Titi or Geoffroy's Tamarin) or the night prowling Olingo.  I sighed and put a towel on the chair and now the smart leather chair (not so smart anymore thanks to ugly towel) belongs to Smiley.  No one sits there anymore for fear of catching a Smiley flea.

Hope you've enjoyed another doggie tale all you doggie lovers out there.  Little Smiley has brought much joy into our lives.  (smile)

Wednesday, August 4, 2010

Low-Carb Diets Improve Cholesterol Long Term

My girlfriend, Jan Ballas, sent me this news and my DH, so here I am sharing it: Low-carb diets have an edge over low-fat diets

HDL levels for the low-carbers at the end a two-year period were much better than for the low-fat dieters: 23 percent vs 12 percent improved.

Tuesday, August 3, 2010


Angie at LCF's has a better photo. She is an amazingly talented baker of breads.

P.S. I'll work on a gluten-free pizza crust next.


These pizza crusts (makes 2) will puff up like a crispy, deep dish Italian pizza crust. Analysis for crust alone, (4.2 g Carbs). This recipe is in More Splendid Low-Carbing.

1 cup water, PLUS 2 tbsp (275 mL)
3 tbsp olive oil (45 mL)
2 large eggs
11/4 cups vital wheat gluten (300 mL)
1 cup whole wheat pastry flour (250 mL)
1/2 cup wheat bran (125 mL)
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)
3 tbsp olive oil (45 mL)
Topping: (all ingredients divided)
Barbecue Sauce, page 61
4 cups diced cooked Chicken (600 g)
6 slices cooked bacon, chopped
1 medium tomato, thinly sliced
1/4 cup chopped green onion, OR (50 mL)
green pepper
21/2 cups Mozzarella or Cheddar cheese (625 mL)

Pizza Crust: In cereal bowl, heat water in microwave oven 1 minute. In bread pan, place water, 3 tbsp (45 mL) olive oil, eggs, vital wheat gluten, whole wheat pastry flour, wheat bran, yeast, SPLENDA® Granular, sugar, salt and vanilla extract. Program bread machine to Pizza Dough setting or to knead and one rise. Remove and place on “floured” (use whey protein powder, vital wheat gluten or soy protein isolate) surface. Knead; divide dough in half. Roll out each half as much as possible. Cover with clean towel and leave 10 minutes. Roll again. If it resists rolling, let dough rest again. Grease two 12-inch (30 cm) pizza pans with butter. Lift each rolled-out pizza dough and place on pans. Roll out with small rolling pin, being careful to roll some of the thick edges back towards the center.

Bake in 450°F (230°C) oven 15 minutes. Brush underside of crusts with 3 tbsp (45 mL) olive oil.

Topping: Cover pizzas with Barbecue Sauce, page 61, and load up with warm chicken, bacon, tomato, green onion or green pepper and Mozzarella or Cheddar cheese. Bake 5 to10 minutes in 450°F (230°C) oven, or until cheese has melted.

Yield: 24 slices (2 pizzas)
1 slice
167.1 calories
16.2 g protein
8.6 g fat
5.3 g carbs