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

Monday, April 29, 2013



We need to base our lives on FACTS, not myths, so please remember that I'm just reporting the facts here, so don't take umbrage with the reporter - instead go and debate with these good folks, who were involved in debunking the myth: Dr. Doug Bibus - an expert on fatty acid metabolism and a protege of Dr. William Lands the father of omega-3 research, AS WELL we have: The Channing Laboratory (D.M., A.A., F.B.H., M.J.S., W.C.W., E.B.R.), Department of Medicine, Brigham and Women’s Hospital and Harvard Medical School, and the Departments of Nutrition and Epidemiology (D.M., A.A., F.B.H., M.J.S., W.C.W., E.B.R.), Harvard School of Public Health, Boston, Mass, and the Cardiovascular Health Research Unit (D.S.S.), Departments of Medicine and Epidemiology, University of Washington, Seattle, Wash. AND a 2007 Study published in The Journal of Cardiovascular Medicine. 

We all feel instinctively that OLIVE OIL and ALMONDS and ACAI BERRIES are HEART-HEALTHY - yet others say their imbalance of OMEGA-6 vs 3 makes them not healthy!  However, we notice that cultures who eat those regularly have really good heart health!  So what's up? Rather than make this emotional - let's go hunting for the facts!
And the facts are ... It turns out that people who key on the ratio of Omega 3 to Omega 6 (and scare everyone silly with this nebulous ratio) are indeed wrong. It's a myth, that was perpetuated without hard scientific facts.  Now that we have those Scientific studies, it's clear that the ratio of Omega-6 vs 3, is almost meaningless, according to the Journal of Cardiovascular Medicine. In fact from the excerpt below you will see that trying to reduce Omega 6's in the diet will likely increase insulin resistance, heart disease and diabetes.  Here is the excerpt and copied immediately below for your convenience:
"n-6 Fatty acids, like n-3 fatty acids, play essential roles in many biological functions. Because n-6 fatty acids are the precursors of proinflammatory eicosanoids, higher intakes have been suggested to be detrimental, and the ratio of n-6 to n-3 fatty acids has been suggested by some to be particularly important. However, this hypothesis is based on minimal evidence, and in humans higher intakes of n-6 fatty acids have not been associated with elevated levels of inflammatory markers.
They go on to say: "n-6 Fatty acids have long been known to reduce serum total and low-density lipoprotein cholesterol, and increases in polyunsaturated fat intake, mostly as n-6 fatty acids, were a cornerstone of dietary advice during the 1960s and 1970s. In the United States, for example, intake of n-6 fatty acids doubled and coronary heart disease (CHD) mortality fell by 50% over a period of several decades. In a series of relatively small, older randomized trials, in which intakes of polyunsaturated fat were increased (even up to 20% of calories), rates of CHD were generally reduced. In a more recent detailed examination of fatty acid intake within the Nurses' Health Study, greater intake of linoleic acid, up to about 8% of energy, has been strongly related to lower incidence of myocardial infarction or CHD death. Because n-3 fatty acids were also related inversely to risk of CHD, the ratio was unrelated to risk. n-6 Fatty acids reduce insulin resistance, probably by acting as a ligand for peroxisome proliferator-activated receptors-γ, and intakes have been inversely related to risk of type 2 diabetes."
FINALLY, and this is key! "Adequate intakes of both n-6 and n-3 fatty acids are essential for good health and low rates of cardiovascular disease and type 2 diabetes, but the ratio of these fatty acids is not useful. Reductions of linoleic acid (Omega-6) to improve this ratio would likely increase rates of cardiovascular disease and diabetes."  (Folks this is key!  Can you see it?)
"When we assessed the risk of CHD according to joint intakes of EPA+DHA and n-6 fatty acids, higher EPA+DHA intake was associated with a lower risk of sudden death regardless of n-6 PUFA intake."
So it is clear from this excerpt, that as long as one is getting sufficient Omega-3's (from grass-fed beef, leafy green vegetables, walnuts, chia seeds, flax (I'm not a fan of this  last option), fish, salmon oil capsules, etc.) then it doesn't matter how much Omega 6's you eat (BUT this becomes clearer as you read on)!
Here it is in the conclusion: "Conclusions— n-3 PUFAs from both seafood and plant sources may reduce CHD risk, with little apparent influence from background n-6 PUFA intake."
It seems the problem arrives when people have too little Omega-3's in their diet.  So make sure you have enough Omega-3's and don't worry about the Omega-6's so much.  So it's not the same issue that some make it out to be.
AND Finally this from the in-depth HUGE 2 decades long study:  "When joint intakes of ALA (n-3 fatty acids) and n-6 fatty acids were assessed, higher ALA intake was associated with lower risk or trends toward a lower risk of nonfatal MI, whether n-6 PUFA intake was lower (HR=0.85; 95% CI=0.72 to 0.99) or higher (HR=0.89; 95% CI=0.77 to 1.02) and with a lower risk of total CHD, whether n-6 PUFA intake was lower (HR=0.88; 95% CI=0.78 to 0.99) or higher (HR=0.89; 95% CI=0.79 to 0.99) (multivariate model, Table 3)." 
So make sure you get enough Omega-3's - bottom line! 
There doesn't seem to be as much panic about how much Omega-6's one consumes.
So, why are people getting bent out of shape about how much Omega-6's they are consuming?  It's quite apparent from these studies that people should not worry and low-carbers can enjoy their almond flour treats in without a care in the world.  That is good news among the recent scare stories of too much Omega-6 in nuts on the internet. For low-carbers, desserts can be a part of our diet and, and almond flour in desserts has been key since forever practically. Now that high-protein wheat is off our list of flours, we do not have a lot of good options.  We have yet to find something better.  Folks who get off the white sugar and white flour always find their health improves and folks with diabetes often become latent diabetics.  Cholesterol markers improve.  Remember almonds are incredibly heart healthy. They reduce LDL cholesterol and prevent the forming of blood clots which can lead to a fatal heart attack.
Are there any cautions? Yes - With Olive oil, Almonds and so many other healthy foods that contain Omega-6's, we do have to be a little careful not to overheat them, try to stay at or below 375 deg. F or lower,  as Omega-6's can start to break down under extreme heat - but do remember almond flour is usually combined with a lot of moisture in our baked goodies. Typically when we bake we use a moderate oven at 350 deg. F. (180 deg. C.) and the almond flour is bathed in eggs, butter or oil and other wet or liquid ingredients, so it is well protected.
Okay, here is a breakdown of the PUFA's in my Splendid Gluten-Free Bake Mix: A full batch is 320 grams and there are only 23.8 grams PUFA's in the entire bake mix. Remember when baking, we normally use even less than a full batch of bake mix in any one recipe, so typically we are getting a small fraction of that - much less than 23.8 grams, which is very little anyhow. So, remember to take your Omega-3 salmon or Krill oil capsules, and you're going to be just fine! So enjoy your almond flour and your olive oil and your low-carb baking, without worrying.
ALMOND FLOUR - 182 grams, 1.67 cups
OAT FLOUR - 100 grams, 0.75 cup
COCONUT FLOUR - 38 grams, 0.25 cup
TOTAL --------> 320 grams 2.67 cups

182g of ALMOND FLOUR has in it:

Energy (kJ):
4,596.2 kJ
Energy (cal):
1,098.5 cal
36.4 g
100.5 g
-Saturated Fat:
6.6 g
-Mono-Unsaturated Fat:
65.5 g
-Poly-Unsaturated Fat:
23.8 g
8.0 g
-Complex Carbs:
0.0 g
8.0 g
16.0 g
Water Content:
6.7 mL

Easy Low-Carb Cheese Sauce

How to bake with Coconut Flour

Do you feel hungover the next day after eating junk food?

Triple Layer Coconut Candies

Stained-Glass-Window Jello

Baseball Cupcakes

Cooking Show Funny

Moroccan Radish Salad with Lemon Peel

Shepherd's Pie

How was line dancing started?

Cream of Mushroom Soup

Homemade Taco Seasoning

"Macaroni" and Cheese

Coconut Cream Pie

Mom's Chicken Piccata


The chocolate swirl on top of these cookies makes them perfectly tasty and more attractive as well. Use peanut butter instead if desired....these are sort of like peanut blossoms. I am up early after a somewhat rocky night, but the sound of the birds chirping is enough to cheer anyone up.  We have had a swing back to the dry season for a while and the days are hot as April is our hottest month.  I spent a couple of lazy hours in the hammock this weekend listening to the river below and people partying, children laughing, all amid the sound of a basket ball bouncing occasionally and salsa music playing.  I daresay I needed the relaxation.  I think we all do.  It's good to be involved and passionate about our work and give it as much time as it needs to a point, but there needs to be time set aside especially for husband, family and me-time as well, to be able to recharge our batteries.  Life is not always easy, often simply too busy, and that's when adequate sleep and relaxation time is even more paramount to anything else.

1/2 cup almond butter, OR preanut butter (125 mL)
Liquid sucralose equal to 3/4 cup (175 mL)
1/cup mashed banana (75 mL)
2 tbsp butter, softened (30 mL)
2 tbsp granulated erythritol (30 mL)
1 egg
1 tsp vanilla extract (5 mL)
13/cups Gluten-Free Bake Mix, (425 mL)
2 tsp baking powder (10 mL)
1/tsp baking soda (1 mL)
1/tsp salt (1 mL)
3 oz sugar-free chocolate (90 g)
11/2 tbsp butter (22 mL)
Liquid sucralose to equal 4 tsp sugar (20 mL)

In food processor or in bowl with electric mixer, process almond butter, liquid sucralose, mashed banana, butter, erythritol, egg and vanilla extract.

In medium bowl, combine Gluten-Free Bake Mix, page___, baking powder, baking soda and salt.  Add to almond butter mixture and process briefly until combined.  Use 11/2 tsp (7 mL) measuring spoon to help form into uniform balls.  Place on greased cookie sheets. Flatten slightly with the back of a measuring spoon.

Bake in 350°F (180°C) oven 10 minutes, or until cookies are brown underneath. When cool, garnish cookies with a swirl of chocolate.

Topping:  In nonstick pan, melt chocolate and butter; stir in liquid sucralose.

Variation:  Banana Peanut Butter Cookies:  Use peanut butter instead of almond butter.  (2.1 g carbs)

Yield:  40 cookies
1 cookie
70.9 calories
1.5 g protein
5.7 g fat
2.2 g carbs

Saturday, April 27, 2013



Here is an easy recipe that is also very tasty.  I love to pour it over cooked broccoli or cauliflower for a delicious side dish.  You can double the recipe easily as well.  One thing about low-carbing is that tasty, creamy, rich sauces which enhance our food are definitely allowed.  How bland our low-fat diets were. Remember?  Most of us who are older have tried low-fat diets like Weight Watchers and Jenny Craig.  The former was okay for weight loss for me (but I was always very hungry and could not wait for my next meal), but Jenny Craig was a disaster.  Jenny Craig just made me poorer - expensive and it did not work for me. True, I abused the diet as I loved their meal replacement bars, I think it was, which were like candy and probably not a truer word spoken.  The only other diet I ever tried was the "Eat all you Can Diet".  Yep, my family was in hysterics when I started that one.  I got a book in a yard sale or somewhere and it suggested that deprivation was making one eat more.  I came home with all the goodies I ever wanted to eat and had been avoiding because I thought they would make me fatter.  Haha!!  Needless to say a month into that diet and up 5 lbs, I had to admit defeat.  That was one of my most ding-batty ideas ever with regard to weight loss.  See weight loss has always been a bit of a struggle for me but maintaining my weight has always been a lot easier, so I should be happy about that at least. Now that I'm older I realize a bit of extra weight is actually more attractive than being too skinny.  Very skinny folks often look older because fat helps to plump up the skin and give a more youthful, dewy look.  That's my excuse and I'm sticking to it!  LOL

4 oz cream cheese (125 g)
3 tbsp butter (45 mL)
1/cup low-carb milk, almond milk OR (75 mL)
  whipping cream
1 tbsp water (15 mL)
1/4 tsp salt, OR to taste (1 mL)
1/8 tsp white pepper (0.5 mL)
2/cup shredded Monterey, OR Cheddar cheese  (150 mL)

In nonstick pan or pot, combine cream cheese, butter, low-carb milk, OR whipping cream, water, salt and white pepper.  Whisk occasionally.  Stir in Cheddar cheese until it melts and sauce is smooth.  Add extra water if necessary 1 tablespoon (15 mL) at a time.

Yield:  1 cup (250 mL)

2 tbsp (30 mL) per serving

125.2 calories

4.0 g protein

11.9 g fat
0.7 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!

Friday, April 26, 2013


One of the best-loved baking recipes in my section in volume 1 of  Low-Carbing Among Friends is the Banana Walnut Bread (you can use walnuts or chocolate chips).  Here is another idea - divide the batter between two 8 x 4 x 3-inch (1.5 L) loaf pans (also add a 1/4 cup extra bake mix and a little extra mashed banana to the batter, but only if necessary).  Baking time will be a lot less, so do check every 5 minutes after 25 minutes of baking with a cake tester, knife or toothpick and if it comes out clean, then you're golden.   You'll have two loaves (not terribly high), that you place one on top of the other and it is lovely frosting the cake with Betty Crocker Frosting (don't need Splenda Granular - use EZSweetz liquid sucralose or your own preferred zero carb liquid sweetener) or with your favorite cream cheese frosting (make it sweet enough  though.  Pllain spreadable cream cheese works very well).  I used the Gluten-Free Bake Mix with xanthan gum for this recipe, but you can just as easily use the other alternative and use 3 tsp of gelatin mixed in with the wet ingredients.  Have a great day everyone and a fun weekend!

Thursday, April 25, 2013

Parmesan Garlic and Rosemary Cocktail Nuts

I signed up for an exercise class

How to cook Steak

Sugar-free Chocolate Chips

Zucchini Lasagna

Artichoke Pesto Dip

Hazelnut Parmesan Crackers

Bacon Wrapped Barbecue Basil Shrimp

Chicken Vegetable Soup

Chocolate Muffins in a Minute

Blackberry Lemon Cheesecake

Crock-pot Roast

Blackened Dijon Chicken

Thursday, April 18, 2013


 CAULIFLOWER, cheddar ‘N bacon cakes
  Make your veggies interesting and tasty because after all our main carbs for the day are usually coming from veggies.  This way you will be more satisfied with your food for the day.  I love these.  They are even more decadent served with a dollop of sour cream.

The rainy season has arrived!  Last night the rain was thunderous and it woke me up! Later the river below our home sounded even louder than the rain as it came down in full flood.  We have three leaks in our roof (I know almost unheard of in the first world) and I just can't get used to that.  Hopefully, we can quickly get it fixed as we lived with those leaks in the last rainy season.  We have to put towels down to catch the rain that drips through the roof.  It rains that hard here that not many roofs can stand up to it.  Usually the rain is accompanied with fantastic lightning and thunder storms as well.  Finally it has let up at 10 am in the morning and now looks like it will be a pretty decent day.  At least my our gardens are watered and I don't have that work to do today.  It is quite a chore in the dry season to water the whole garden, but it also gives me time to appreciate nature and drags me away from my computer for some outside time and sunshine.

1 medium cauliflower
1/cup chopped onion (125 mL)
5 slices bacon
11/4 cups shredded Cheddar cheese (300 mL)
1 canned jalapeno, chopped (optional)
1/cup Gluten-Free Bake Mix (125 mL)
  (could probably use a mix of almond flour and coconut flour - more almond flour!)
1/tsp baking powder (2 mL)
2 eggs
1 tsp salt (5 mL)
1/4 tsp white pepper (1 mL)
Olive oil for frying
Sour cream

In pot of boiling water cook cauliflower until tender.  Drain in colander over large bowl.  Using potato masher, mash cauliflower in colander and allow to sit 10 minutes to drain further. 

In small frying pan, cook onion over medium heat until caramelized.

In large frying pan, over medium heat cook bacon until crispy.  Crumble and set aside.  In small bowl, beat eggs with fork.  Beat in salt and pepper.

To cauliflower, add onion, bacon, Cheddar cheese,  jalapeno (if using), Gluten-Free Bake Mix and baking powder. Add egg mixture and combine well.

In large frying pan, over medium heat add fritter mixture by 2 tablespoonfuls and flatten slightly with the back of a spoon.  Flip carefully when golden brown and crispy underneath and cook the other side.  Serve hot with sour cream, if desired.

Helpful Hint:  The nutritional analysis does not include the olive oil for frying.

Yield:  6 servings
1 serving
206.3 calories
14.5 g protein
14.2 g fat
4.0 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! 

Three Layer Coconut Cake

Lemon Curd Ice Cream

Bacon-Wrapped Green Beans

Protein Noodle Lasagna

Raspberry Cheesecake Swirl Brownies

White Chocolate Cheesecake with Strawberry Sauce

Monday, April 15, 2013


This cheesecake has an awesome texture and tastes high-carb.  I served it to non low-carbers and they raved about it.  Follow directions for the Strawberry sauce and you’ll see how easy it is to use frozen strawberries and still have a beautiful eye-candy result.  Cheesecakes are an elegant dessert to serve.  I remember when I was a young woman and my boys were little, I was visiting my friend, Cheryl, in Airdrie, Alberta.  She also had young children - a boy and a girl.  The girl was one of the prettiest little girls I'd ever laid eyes on.  This was my pre-cookbook writing days.  Anyway my memories of Cheryl, who was a nurse, are still pretty good.  That one particular visit she served me coffee and cheesecake.  I was so very impressed, that she said she would invite me over another day to show me how to make a cheesecake.  So, it is Cheryl who taught me to make cheesecake, however, in hindsight, I realize I could have taught myself as it is one of the easiest desserts to make.  My other memories of Cheryl include tobogganing with the kids and going to the Calgary Zoo for the day.  Cheryl is one of the most laid back people you could ever hope to meet and a very nice person.  I wonder whatever became of her and her family.  It is sad that one loses touch with some friends.  I don't even remember her surname, unfortunately.  Sometimes friends come and go in one's life, but one doesn't actually forget them.

1 cup Gluten-Free Bake Mix (250 mL) 
1/cup butter, melted (60 mL)
Liquid sweeetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
1/tsp vanilla extract (0.5 mL)
12 oz regular cream cheese, softened (375 g)
Liquid sweetener (sucralose or stevia) to equal 3/4 cup sugar (175 mL)
2 eggs
1/cup granular erythritol (60 mL)
11/2 tsp vanilla extract (7 mL)
2 oz cocoa butter, melted* (60 g) (Note to make a chocolate cheesecake, use 2 squares (2 oz) unsweetened  
  baker's chocolate (ordinary garden variety found in grocery stores)
1 cup sour cream (250 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
1 tbsp sifted powdered erythritol (15 mL)
1/2 tsp vanilla extract (2 mL)
Strawberry Sauce:
3 cups frozen, unsweetened strawberries (750 mL)
Liquid sweetener to equal 1/cup sugar, OR (75 mL)
  granular sweetener equivalent
2 tbsp powdered erythritol (30 mL)

Crust:  Preheat oven to 325°F (160°C). In medium bowl, place Gluten-free Bake.  In small bowl, combine butter, liquid sweetener and vanilla extract.  Pour over dry ingredients and stir to combine well.  Spread in 8-inch springform pan.  Bake 10 to 12 minutes.

Filling:  In food processor, process cream cheese.  Add liquid sweetener, eggs, erythritol and vanilla extract.  Process.  Add cocoa butter and process, scraping sides occasionally.  Pour over baked crust.  Bake in preheated oven 25 to 35 minutes, or until set.  Add topping and bake another 10 minutes.

Topping:  In medium bowl, combine sour cream, liquid sweetener, powdered erythritol and vanilla extract.

Strawberry Sauce:  In saucepan, place frozen strawberries and allow to thaw at room temperature. Remove strawberries with slotted spoon and slice them thinly.  Return to saucepan.  Add liquid sweetener and powdered erythritol.  Bring to the boil and simmer until sauce has thickened sufficiently.  Refrigerate.  Serve strawberry sauce poured over individual slices of cheesecake.

Helpful Hints:  *In small bowl, microwave cocoa butter 3 to 4 minutes, or until melted.  Be very careful removing the bowl from the microwave oven as the cocoa butter will be very hot.

Yield:  12 or 16 servings

1 serving

269.2/201.9 calories

6.1/4.6 g protein

24.0/18.0 g fat
6.5/4.9 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!