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

Tuesday, November 29, 2011

Some of the Benefits of Low-Carbing to Consider

A peaceful river scene to enjoy.

Guest post by Isabella Woods - the links are to a business that she freelances for.

Low Carb: Who Benefits?
Many people who start low-carb diets do so with the intention of losing weight, often over a short period of time after which they plan to go back to eating 'normally'. Sometimes they are encouraged by celebrities who have lost weight quickly and publicly when following low-carb diets, such as Jennifer Aniston and Geri Halliwell. Low-carb diets tend to be seen as a quick-fix solution to weight problems. However, the potential of low-carb is much greater than that. It can help many people, whether or not they need to lose weight. Low-carb diets can have some specific health benefits for people with certain conditions, and can also contribute to general well-being. While low carb diets are not a cure-all, they can be a very useful way for many people to change their lifestyle for the better. Here are some of the ways in which eating low-carb can help people live well and healthily.
1) Long-term weight loss
Low-carb doesn't need to be a quick fix. In fact, low-carb has been shown to be generally more effective in inducing long-term weight loss than calorie and fat restriction diets. They work because they force the body to burn stored fat for energy, and also because calories from protein tend to be more filling than those from carbohydrate. So, someone who relies on processed carbohydrates for a large part of their diet is likely to eat more as they don't stay full for long. Low-carb doesn't have to mean excessively restrictive either. Many people who don't need to lose weight but just want to stop the pounds creeping up and stop their hunger pangs can benefit from restricting their carb intake.
2) Diabetes control and prevention
Low-carb diets can help keep insulin levels under control, and therefore they can be good for anyone who suffers from diabetes, or who is at risk of it. Of course, losing weight will help prevent diabetes in itself, and so low-carb diets can be beneficial for that reason. However, they also help regulate glucose levels. High-carb foods turn into glucose very quickly once eaten. This can mean that the body has more glucose than it can process. That can obviously be dangerous for diabetics, and help contribute to the development of diabetes too.
3) Improvement in epilepsy
While epilepsy is a complex disorder which needs to be treated medically, there is some evidence that low-carb diets can help. Specifically, ketogenic diets have been shown to help reduce the number of fits suffered by some epileptics. Ketogenic diets are very low-carb diets which put the body into a state called 'ketosis'. That is, because there is little glucose in the diet, the liver converts fat into products called 'ketone bodies'. These are vital for energy in the brain, and they seem to help improve epilepsy symptoms as a result. Ketogenic diets can sometimes be prescribed by doctors for patients with epilepsy.
4) Improvement in poly-cystic ovary syndrome
Poly-cystic ovary syndrome, or PCOS, is suffered by 10% of women. It can cause problems with fertility, weight can, menstrual difficulties and susceptibility to diabetes. Women who have PCOS do not produce enough of the hormone which helps the body to metabolize fat and sugar and as a result suffer from insulin resistance. Low-carb diets can help sufferers because they reduce insulin resistance.
5) Lowered blood pressure.
High blood pressure is often called 'the silent killer', as it has few obvious ill-effects until it becomes dangerous, increasing the likelihood of heart attack and stroke. Low-carb diets can help lower blood pressure partly because they lead to weight loss, which is one of the best ways to help lower blood pressure. However it also seems to have an extra effect when compared to weight loss caused by other kinds of diets.
6) Improvements in mood and well-being
A low-carb diet can help people feel happier and more energetic, as well as bringing the usual weight benefits of any balanced diet which is a big allure for many wanting to squeeze into tighter clothing. Eating too many carbs causes insulin spikes, which in turn makes people sluggish and tired between meals. A carb-heavy snack will tend to increase energy levels briefly, before sending them crashing back down. That often leads to a cycle of snacking and crashing, which tends to lower the mood and to cause weight gain. Low carb diets can help keep energy levels steady throughout the day.

Monday, November 21, 2011

HAPPY THANKSGIVING! Say it with Pumpkin Cheese Pie! (GF)

Here is the Pumpkin Cheese Pie Recipe.  It's a popular one and folks have tested it on lowcarbfriends as well.  Hope you all have a wonderful Thanksgiving with family and friends.  Remember the other ideas?  Here and here and here.

If you want a really fun post for many Thanksgiving ideas, visit Carolyn Ketchum's website.  See Lisa's Thanksgiving in One Bite!  See Red Kuri Squash at Judy's Carb Wars Blog.  See Maria Emmerich's Green Bean Bundles.  Kent Altena's Pumpkin Muffin-in-a-Minute.  Ginny Larsen's Thanksgiving Recipes.  Peggy's Sausage Calabacita Casserole. Jimmy Moore's Decadent Strawberries and Cream Cheesecake with Dark Chocolate Drizzle.

Saturday, November 19, 2011

Glazed Almond Chocolate Chip Bars (GF)

I wanted to show off my pretty flowers from the garden in this pic - hibiscuses, bougainvillea, and jasmine. :) It is hard to believe that I can harvest flowers year round, but you know right now in the jungle it is like monsoon season with so much rain that our internet is a bit spotty lately.  Mid-December the dry season begins and I will have to spend 1 1/2 hours a day watering the garden (one half one day, and the other half the next day).  We do have a gardener who comes once a week and makes me feel very spoiled.

These lovely bars are addictive, rich-tasting and good. No one would guess that they are lower in carbs.  Store in closed container at room temperature for three days maximum. These bars may be frozen.  Haha - who am I kidding?  I totally overate when it came to these bars.  Be warned!  Invite friends, pack up the leftovers and send 'em off with them!  

2 large eggs
1/2 cup (4 oz) butter, (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2 cup sugar (125 mL)
2 tbsp granulated erythritol (30 mL)
1/tsp almond extract (2 mL)
11/3 cups Gluten-Free Bake Mix 1 or (use the one that needs gelatin - 1 tsp) (300 mL)
1/2 tsp baking powder (2 mL)
2/3 cup sugarless chocolate chips (150 mL)
Vanilla Glaze:
1/2 cup Confectioner’s Sugar Substitute, page___ (125 mL)  (see recipe below)
1 SPLENDA® or stevia packet (optional) - equivalent of 2 tsp sugar
1 tbsp butter, softened (15 mL)
1 tbsp whipping cream (15 mL)
1 tbsp Da Vinci® Sugar Free French Vanilla Syrup (15 mL), OR use
 water and 1/8 tsp vanilla extract

In food processor, or in bowl with electric mixer, process egg, butter, SPLENDA® Granular, erythritol and almond extract.  In medium bowl, combine Gluten-Free Bake Mix and baking powder.  Reduce speed to low and add dry ingredients, processing until well combined.  Stir in chocolate chips.  Spread in greased 8-inch (20 cm) square glass baking dish.  Bake 20 to 25 minutes in 350°F (180°C) oven, or until edges are golden brown.  Spread Vanilla Glaze over surface while bars are still hot.   Refrigerate.  Cut into bars and store at room temperature in a closed container or keep them refrigerated like I did.

Vanilla Glaze:  In small bowl, combine Confectioner’s Sugar Substitute, page___, SPLENDA® (optional), butter, whipping cream and Da Vinci® Sugar Free French Vanilla Syrup until smooth.

Da Vinci® Alternative:  Use water and 1/8 tsp (0.5 mL) vanilla extract and a drop liquid sucralose, if desired.

Yield:  16/25 servings
1 serving
146.9/94.0 calories
2.5/1.6 g protein
12.1/7.8 g fat
3.1/2.0 g carbs

This is a newer confectioner’s sugar substitute recipe.  If desired, you can replace half the milk powder with a nice-tasting vanilla whey protein powder.

1/3  cup SPLENDA® Granular (75 mL)  OR skip the erythritol and just use 2/3 cup powdered Swerve 
1/3  cup powdered erythritol (75 mL)
1/4  cup whole milk powder, OR (60 mL)
  skim milk powder
1/4  tsp xanthan gum (1 mL) 

In coffee grinder or blender, place SPLENDA® Granular, powdered erythritol, whole milk powder and xanthan gum and process until a fine powder.

Helpful Hint:  I do use granulated erythritol sometimes, however, the resulting product is not quite as fine as with the powdered erythritol.

Yield:  14 servings
1 tbsp (15 mL) per serving
13.8 calories
0.6 g protein
0.6 g fat
1.5 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! 

Women Drinking 2 or more Sugary Drinks a Day increase Heart Disease Risk

Here is the interesting article.  Quick shocking actually but considering that sugar and fructose (often HFCS is used in pop) raise triglycerides, it makes sense.  Also, those substances raise inflammation in the body - the kind of inflammation implicated in heart disease.

Friday, November 18, 2011


Deliciously good and satiating savory crepes.  Serve with cherry tomatoes or a leafy salad, if desired.  When I was a young woman, Ian and I would visit Peter's Pancake House in Cape Town (recently voted the most beautiful city in the entire world) and enjoy savory crepes.  That is where I learned you don't always have to serve crepes for dessert.  Use whichever crepes you prefer.  There are two more with lower carb levels and one of the recipes is only 1 g carbohydrate per crepe (that's tough to beat!) and it still tastes wonderful.  Find those recipes HERE and HERE.  Make sure you have a good nonstick pan and then all you need is to brush the pan in between every other crepe with a titch of light-tasting olive oil or melted butter.  You don't want to impart any strong flavors to the crepes.

1 roast chicken
Alfredo Sauce:
8 oz regular cream cheese (250 g)
1/2 cup grated Parmesan cheese (the kind in a can) (125 mL)
1/2 cup Hood® Calorie Countdown (125 mL)
  Milk, OR Carolyn’s Low-Carb Milk  
1/2 cup butter (125 mL)
Crepes:  Or use lower carb crepes:  Find those recipes HERE and HERE.  Leave sweetener out.
2 cups Hood® Calorie Countdown (500 mL)
12 large eggs
2 cups gluten-free oat flour (500 mL)
1/2 cup butter, melted (125 mL)  (this can be reduced by half!  In fact, I have forgotten it once or twice!)
1/2 tsp xanthan gum (2 mL)  You can use 1/4 tsp or leave it out!
3 tbsp olive oil (45 mL)

Cut up roast chicken and cut the chicken meat into small pieces. 

Alfredo Sauce:  In large frying pan, combine cream cheese, Parmesan cheese, milk of choice and butter.  Allow cream cheese, cheese and butter to melt over medium heat and stir to blend well.  Add chicken.  Set aside. {about 4 cups (1L)}

Crepes:  In food processor or blender, combine Hood® Calorie Countdown milk, OR Carolyn’s low-carb milk, eggs, oat flour, butter, SPLENDA® and xanthan gum.  Blend well, stopping to scrape sides of food processor or blender a couple of times.

Into cereal bowl, pour olive oil. Using a pastry brush, brush a tiny amount of oil to cover a 6-inch (15 cm) nonstick pan.  Pour 3 tbsp (45 mL) crepe batter in pan (tilt to cover) and cook over medium low heat until edges turn brown and bubbles form.  Flip crepe and cook the other side briefly.  Transfer to a dish with a lid to keep the crepes warm.

Fill each crepe with 2 tbsp (30 mL) of Chicken Alfredo (warm briefly again in the frying pan).  Fold edges over to middle.

Variation: Canapés:  Excellent, tasty appetizer. Serve cold.  Fill Crepes, fold over and refrigerate.  Before serving, slice into bite-size pieces.  

Yield:  32 crepes, filled
1 crepe
173.0 calories
7.7 g protein
13.8 g fat
4.2 g carbs  (will be quite a bit less with the 1 g carb crepes - it will be very low-carb!)

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! 

Thursday, November 17, 2011

Beautiful Letter I received from my friend, Donna Hodach-Price


Such a nice letter I received from my friend, Donna Hodach-Price!  You remember - she is the wonderful lady that inspired me to get off find a nice bake mix that was low-carb as well as gluten-free.  At the time, I didn't seem to have a whole lot of energy and she helped me out a great deal with initial testing of several bake mix ideas.  Although we abandoned the bake mix we both liked on account of the flax meal, the whole baking experience with Donna got me excited and moving the right direction.  :)  Hence, the lovely Splendid Gluten-Free Bake Mix (not perfect but really not bad considering the tall order for such an unusual bake mix) was born and soon thereafter the cookbook, Low-Carbing Among Friends which was really my husband's brainchild and more than likely divine inspiration.

We've been receiving lots of lovely letters.  Please write us and let us know what you think as we've all worked so hard on this cookbook for almost a whole year.  My email addy is in my profile.

By the way, I've yet to see the cookbook. Here is an analogy of how it feels for me: It's like giving birth to a "baby" - writing a book has been likened to that and certainly one gains weight with writing a cookbook just the same as being pregnant (thankfully, since it is low-carb, not as much weight). Then they put my "baby" in an incubator and all the relatives and friends are getting to see my baby before I do and someone has driven me far away to the wrong hospital! Waah!

I asked Donna if I could share her letter on my blog, and being the sweetie she is, she said, "Yes!"

Hi Jennifer,

Oh my goodness...I was gone all day yesterday and when I got home around 10:00, there was my copy of Low-Carbing Among Friends.  I was SO excited to receive it and IMMEDIATELY opened it to scan the pages.  

I was first 'struck' by how large it is!  Compared to your other books, this one is HUGE!...and SO much great information and recipes from each author.  L-O-V-E the tips and extra info (the other participants must have gotten that from your other books ;-) From what I am seeing, I can tell that you must have been working really hard to pull this off.  

Overall, I am truly impressed and I'm certain that this will become my 'go-to' book for some fresh ideas and recipes to make my LC-GF life much more interesting and diverse.

Congrats my are AWESOME and I am so happy that I could help out just a little bit :-)

Sending hugs, love and boatloads of blessings,


Wednesday, November 16, 2011

Another PODCAST interview - this time with Dr. Robert Su

Here is the interview.  Hope you enjoy it.  I have not yet listened to the whole thing.  Our internet has been a bit flaky the last few days.  Hope to get it fixed soon.  This sucks!  It's amazing though how much time is spent on the internet.  It's quite addictive and when one doesn't have it, one misses it, but it's also amazing how many other things I'm getting done!  LOL

Artisan Hamburger Buns (Improved Recipe) (GF)

Great for hamburgers, tuna burgers or anything you would normally put on a bun.  This is a substantial bun and very bread-like. Slice into 3, if desired.

12 oz regular cream cheese, softened (375 g)
6 large eggs
1 tbsp olive oil (15 mL)
1 tsp vanilla extract (5 mL)
21/2 cups Gluten-Free Bake Mix, (625 mL)
11/2 tsp baking powder (7 mL)
3/tsp baking soda (3 mL)
2 cups shredded Monterey Jack cheese (500 mL)

Preheat oven to 375°F (190°C). Grease 2 nonstick muffin top pans (with 6 large forms each).  In food processor with sharp blade or in large bowl with mixer, process cream cheese.  Add eggs, olive oil and vanilla extract; process well on low speed.  In medium bowl, combine Gluten-Free Bake Mix, page___, baking powder and baking soda. Add to cream cheese mixture and process until thickened.  Add cheese and process until incorporated.  Place 2 level ice cream scoopfuls in each form (use a spoon to scoop out the dough).  Using a frosting knife, smooth the surfaces and shape the buns. 

Bake buns in oven 25 to 30 minutes, or until golden brown.  Cool and refrigerate; keep a few out as their texture changes in the refrigerator.  Nuke refrigerated buns briefly or toast them to enjoy again.

Helpful Hints:  If you do not have muffin top pans, line a large cookie sheet with foil and grease well.  Drop the dough onto the foil.

Yield:   12 buns
1 bun
322.2 calories
14.6 g protein
26.0 g fat
6.3 g carbs 

Tuesday, November 15, 2011

Ian and I interviewed by Jimmy Moore - PODCAST

Hope you enjoy the PODCAST!  Remember this interview happened minutes after this incident.

Go to the 37 minute mark if you want to skip over the first one due to time constraints.

Here is the write up on Jimmy's Blog.

Monday, November 14, 2011


This was my dinner the other day and it was very tasty and very satisfying with tons of veggies.  I often make Bobotie, a traditional South African curried meat loaf.  However, I needed to make a gluten-free version.  I used one Artisan Hamburger Bun for the "bread" part.  I have a new and improved Artisan Hamburger Bun recipe - the buns are HUGE - at least as big as commercial buns! You can also use a one minute muffin or this bread of mine that is so quick to make and one of my faves (use the raisin or plain version).

Notice I have my dinner table decked out for Christmas already?  I was bored one day when the electricity went out! ;)  Now to put up the Christmas tree next week.  We have company coming on the 5th of December.  What fun.  I can hardly wait!  I love Christmas and everything about it really.  How about you?

Use the veggies you have on hand.  Simple stir-fry but tasty!

2 tbsp olive oil (30 mL)
1 small onion
2 cups chopped broccoli (500 mL)
1 raw carrot, cut into thin sticks
1 yellow pepper, sliced
1 red pepper, sliced
2 tbsp soy sauce (30 mL)
1 packet sweetener of choice (kind you use in coffee and tea)
1/2 tsp ground ginger (2 mL)

In large skillet in olive oil, fry onion until beginning to get tender.  Add broccoli, carrot sticks, yellow pepper and red pepper.  Stir-fry 2 minutes.  Add soy sauce, SPLENDA,® and ground ginger.  Stir-fry briefly, keeping veggies tender-crisp.

Yield:  6 servings
1 serving
71.4 calories
1.0 g protein
4.7 g fat
6.4 g carbs

FRIED TOMATO - I often fry tomato in olive oil and sprinkle with a little Italian seasoning and then flip and briefly fry the other side.  Yummy!


Introduced to South Africa by the Cape Malays, this Indonesian curried meat loaf is to South Africa what Moussaka is to Greece and Lasagne is to Italy.  Traditionally, Bobotie is served with yellow rice (add turmeric), chutney and banana slices dipped in milk.

1 Artisan Hamburger Bun, page___
2/3 cup half and half cream (150 mL)
2 lbs ground lamb, OR (0.9 kg)
  lean ground beef
1 cup diced onion (250 mL)
11/2 tbsp curry powder (22 mL)
2 tsp salt (10 mL)
1 tsp ground turmeric (5 mL)
1/2 tsp black pepper (2 mL)
2 tbsp seedless raisins, (30 mL)
  snipped in half
Sweetener of choice to equal 2 tbsp sugar (30 mL)
1 tbsp lemon juice (15 mL)
4 eggs, divided
4 bay leaves, (optional)

Preheat oven to 350°F (180°C).  Slice Artisan Hamburger Bun, page___ into 3 and toast in regular toaster until crisp.  Soak in half and half cream. Set aside. In large skillet, fry ground lamb or beef and onion, until meat is browned.  Pour off fat.  Stir in curry powder, salt, turmeric and black pepper. Squeeze bun slices to remove some of half and half cream.  Set aside half and half cream.  Break up moist bun and stir into meat mixture along with raisins, SPLENDA® Granular, lemon juice and 2 fork-beaten eggs into meat mixture until well combined. 

Turn into 2 quart (2 L) casserole dish and press down firmly.  Stick bay leaves in upright position in top of meatloaf.  Bake uncovered in oven 20 minutes.  In small bowl, beat remaining eggs and leftover half and half cream together; pour over meatloaf.  Cover and bake another 20 minutes. Remove bay leaves.

Helpful Hint:  For easy low-carb, sugarless chutney, take a jar of sugarless apricot jam, add some vinegar and Worcestershire sauce for instant, tasty chutney.

Yield:  servings
1 serving
369.0 calories
27.3 g protein
25.2 g fat
6.7 g carbs

Honestly, I prefer this to mashed potatoes. If you find the mixture is not thick enough...stir in 1/4 cup grated Mozzarella cheese and watch the transformation!

11/2  lbs raw cauliflower (680 g)
3 oz regular cream cheese, (90 g)
2 tbsp whipping cream (30 mL)
1 tbsp butter (15 mL)
1/2  tsp salt (2 mL)
1/4  tsp white pepper (1 mL)

Steam cauliflower 25 minutes, or until soft.  In food processor, combine cauliflower, cream cheese, whipping cream, butter, salt and pepper.  Process until smooth and thickened.  Add 1 tbsp (15 mL) extra cream or water, if necessary.

Yield:  8 servings
1 serving
80.9 calories
2.8 g protein
6.1 g fat
3.4 g carbs

Saturday, November 12, 2011

Peanut Butter Cookies and Chunky Peanut Butter Banana Cookies (GF)

If you like peanut butter, then these cookies should be a hit.  If you freeze them, they actually become crunchy. The Peanut Butter Banana variation is super and probably my favorite of the two (Ian prefers the former) – they become chewy if you freeze them.  Photos:  the bottom photo depicts the ones with banana in them - chunky, softer cookies.
1/2 cup butter, softened (125 mL)
1/2 cup creamy peanut butter, (125 mL)
  no sugar added
1 egg
Liquid sucralose to equal 3/4 cup (175 mL)
  SPLENDA® Granular
1/4  cup granulated erythritol (60 mL)
1 tsp vanilla extract (5 mL)
1/2 tsp molasses (2 mL)
11/4  cups Gluten-Free Bake Mix, (300 mL)
1/2 tsp baking powder (2 mL)
1/2 tsp baking soda (2 mL)
Powdered “Sugar” Topping:
2 tbsp SPLENDA® Granular (30 mL)
2 tbsp granulated erythritol (30 mL)
1/8 tsp xanthan gum (0.5 mL)

Preheat oven to 350°F (180°C).  In food processor, combine butter, peanut butter and egg; process.  Add liquid sucralose, OR SPLENDA® Granular, vanilla extract and molasses; process.

In medium bowl, combine Gluten-Free Bake Mix, page___, baking powder and baking soda.  Add to peanut butter mixture and process at least one minute.  Make 1-inch (2.5 cm) dough balls.  Place on greased cookie sheet.  Use a fork to make a criss-cross pattern on the top.  If the fork sticks to the dough, first dip the fork in the powdered “sugar.”  Bake 12 to 14 minutes. 

Powdered “Sugar” Topping:  In blender, combine SPLENDA® Granular, granulated erythritol and xanthan gum.  Blend.  Sprinkle baked cookies with topping.

Yield:  22 cookies
1 serving
103.7 calories
2.6 g protein
9.3 g fat
2.3 g carbs

Variation:  Chunky Peanut Butter Banana Cookies:  Use 2 eggs, 1/3 cup (75 mL) erythritol and 11/2 cups (375 mL) Gluten-Free Bake Mix, page___ and half of a small banana. 
Yield:  24 cookies, 1 cookie: (105.6 calories; 2.8 g protein; 9.1 g fat; 2.8 g carbs)

Friday, November 11, 2011

Microwave Meatballs (GF)

These terrific meatballs converted my son, Jonathan.  He did not like regular meatballs, until he had this lovely recipe sent from his ouma and oupa.  Ouma and Oupa are my mother and father-in-law, Kay and Dr. Danie Eloff, who live in sunny Cape Town, South Africa, where they have retired.  Sorry, the photo is not the greatest but you get the idea.  Hope you like them as much as we do!  Looks like I got 12 meatballs instead of 10.  I ate one before remembering to photograph the dish.

18 oz extra lean ground beef (500 g)
1 egg
3 oz onion, grated* (90 g)
1 tbsp gluten-free oat flour (15 mL)
1 tbsp low-carb Ketchup** (15 mL)
1 tbsp Worcestershire sauce (15 mL)
11/2 tsp white vinegar (7 mL)
1 clove garlic, crushed
3/4 tsp salt (3 mL)
1/4 tsp white pepper (1 mL)
2 tbsp low-carb Chutney*** (25 mL)
1 tbsp Worcestershire sauce (15 mL)
1 tbsp low-carb Ketchup (15 mL)
1 tbsp olive oil (15 mL)
1 tsp curry powder (5 mL)

In large bowl, combine ground beef with egg, onion, oat flour, Low-Carb Ketchup, Worcestershire sauce, white vinegar, garlic, salt and pepper.  Form into 10 meatballs.  Place in 2-quart (2 L) microwaveable baking dish. Pour sauce over meatballs. Microwave uncovered on high power 10 minutes (1 minute per meatball).

Sauce:  In small bowl, whisk together low-carb chutney, Worcestershire sauce, low-carb ketchup, olive oil and curry powder.

Helpful Hints:  *Use 2 tbsp (25 mL) dehydrated onion (pour a little boiling water over it and let sit for a while), instead of grated onion, if desired.  **I used Atkins Ketch-A-Tomato® for convenience, however, you may use Splenda Ketchup, page 89, Splendid Low-Carbing, if desired. ***You may either use a commercial product or low-carb apricot jam, or use Microwave Peach Chutney, page 102, Splendid Low-Carbing.

***I make a very easy chutney with sugarless apricot jam:  Just mix a little vinegar and Worcestershire sauce into it and wallah, you have very tasty, instant low-carb chutney! :)

Yield:  10 meatballs

1 meatball per serving
137.9 calories
10.5 g protein
9.5 g fat
1.6 g carbs

Wednesday, November 9, 2011

Go to Dr. Eenfeld's Blog and Listen to This! Why People Become Obese.

Dr. Eenfeldt interviews Prof. Robert Lustig. According to Dr. Eenfeldt who has been attending the Obesity Conference in America, Prof. Lustig understands perfectly why people get fat more than anyone practically.  It's a HUGE eyeopener as to why we are seeing people getting bigger and bigger.  It's not actually their fault when things go awry - something goes horribly wrong in the body and really it's very sad and it's time that doctors wake up as to the reason and give people the help that they need to regain their health and normal body weight.  It's very cruel to simply blame the person and then put them on a low-fat, high-carbohydrate diet and when that fails, again blame the person.  Sorry, but that is cruel and unusual punishment in my opinion.

1 in 10 adults in the world is obese.   But to me something even more unfair than this is little children that become obese.  It is tragic - children or adults that have this burden to bear but....there is a solution!  I just wish more people knew about it.  See my next sentence...

It was interesting that one of the easiest antidotes besides drugs is a very low-carb diet - i.e. one that does an end run on insulin, the fat storing hormone.

Study Says Teens are seeing 20% more Ads for Soda

Here is the full article.

Excerpt:  "Studies also show that when children think they are getting a food as a reward, they will likely prefer that one. Parents usually tell children to eat their broccoli then they will be rewarded with ice cream.
But if parents told them the opposite, to eat their ice cream so they would be rewarded with broccoli, children would more likely prefer the broccoli."
Do you believe the latter statement?  I don't.

Tuesday, November 8, 2011

Nutrition and Cancer (Guest Post)

Nutrition and Cancer
By: Leroy Templeton

                Many cancer patients wonder what they can do to improve their health. When combined with the current methods to fight cancer, nutrition can be an essential and significant tool patients can use to fight cancer.
The Science behind Nutrition as a Means of Fighting Cancer
                Scientist Otto Warburg discovered a connection between oxygen and cancer. In fact, he won a Nobel Prize in 1931 for his research that showed that a lack of oxygen in the cellular environment is the number one cause of cancer. Warburg studies show that cancer cells are anaerobic, which means that cancer cells thrive in an environment that is oxygen depleted. However, in an environment that is rich in oxygen, cancer cells die.
The Type of Foods That Contribute to an Oxygen Rich Environment
                A diet that is rich in alkaline foods helps our bodies to increase oxygen in the cellular environment, thus keeping our bodies healthy and vibrant. An acidic diet sucks the oxygen from cells and creates an environment that is ripe for disease. This not only takes away nutrients from the fruit but also puts one at risk for respiratory cancers such as epithelial mesothelioma.
How to Measure Where You Fall on the PH Scale
                The pH scale ranges from 0 to 14. The optimal blood pH level is 7.365. When the pH level falls below seven the body is too acidic. When the pH level falls above seven it is alkaline. There are urine pH strips on the market that patients can buy to measure their pH levels.
What Should Cancer Patients Eat
                Cancer patients should eat foods that are alkaline rich that supply the body with enzymes and oxygen. Alkaline foods tend to fall in the fruits and vegetables category. Fruits and vegetables provide nutrition that can not only heal and repair the body, but give cancer patients lots of energy as well.
How Much Fruits and Vegetables Should Cancer Patients Eat
                The best plan is to eat 80% of each meal using fruits and vegetables. The other 20% of the meal can be a side dish. It’s also important to remember to eat a variety of fruits and vegetables because when combined a variety or nutrients work best to fight cancer cells.
                In conclusion, when combined with the current methods of treating cancer, nutrition can be a significant tool patients can use to fight cancer.               


This is a firm but deliciously creamy cheesecake with subtle spices that do not overwhelm the sweetness of the filling.  This cheesecake does not even need the topping.  If you like, you can top it with a Crème Fraiche topping instead or a Ganache topping.

3/4  cup Gluten-Free Bake Mix (175 mL)
1/2  cup almond meal, OR flour (125 mL)
2 tbsp powdered erythritol (30 mL)
1/3  cup butter, melted (75 mL)
1 egg yolk
24 oz regular cream cheese, softened (750 g)
3 eggs
Liquid sweetener (sucralose or stevia) to equal 11/4 cups sugar (300 mL)
1 cup canned pumpkin (250 mL)
1/2 cup sour cream (125 mL)
1/cup erythritol (75 mL)
2 tbsp unsalted butter, melted (30 mL)
1 tsp vanilla extract (5 mL)
1/2 tsp cinnamon (5 mL)
1/tsp nutmeg (1 mL)
1/tsp allspice (1 mL)
Caramel Topping (CLICK for recipe)

Crust:  Preheat oven to 350°F (180°C). In medium bowl, combine Gluten-Free Bake Mix, almond meal, OR almond flour, erythritol, butter and egg yolk.  Place in 8-inch (20 cm) nonstick springform pan.  Cover with plastic wrap and press out crust to cover surface evenly.  Bake in oven 10 minutes.

Filling:  In food processor, process cream cheese.  Add eggs; process.  Add liquid sweetener, pumpkin, sour cream, erythritol, butter (if using), vanilla, cinnamon, nutmeg and allspice.  Pour over slightly cooled crust.  Bake 40 to 50 minutes until set.  Allow to cool at room temperature.  Add Caramel Topping and refrigerate.

Yield:  12 servings
1 serving, topping/without
378.7/310.6 calories
11.6/8.4 g protein
33.6/28.0 g fat
7.6/6.2 g carbs

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

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