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

Saturday, May 25, 2013



This is probably one of the best stuffed chicken breast recipes I have made to date – at least my hubby, family and our friends, Sue and Dave from Canada think so.  Great for a special occasion dinner.  Since it is a rich meal, keep the sides simple and the dessert, if you're having one, light in calories.  Typically this meal is so rich, that I believe it can serve 7 to 8 people, rather than the 6 that I indicated.  I can't manage more than half a chicken breast to be honest.  It is more than satisfying.  Hope you will try this recipe and give me some feedback on it if you have the time.  

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!

4 large chicken breasts
8 oz spreadable cream cheese (250 g)
4 oz Monterey Jack cheese (125 g)
2 tsp crushed garlic (10 mL)
1 tsp dried parsley (5 mL)
12 slices bacon, cooked but still pliable
Condensed Cream of Mushroom Soup, see RECIPE BELOW for this
  (leave out the xanthan gum and also use in concentrated form without adding all the water)
 1/2 cup mayonnaise (125 mL)
1/2 cup Carolyn’s Low-Carb Milk, OR (125 mL)
  almond milk, OR half and half
1 tsp lemon juice (5 mL)
1 tsp dried parsley (5 mL)
1/tsp black pepper (1 mL)
1/tsp salt (0.5 mL)

Preheat oven to 350°F (180°C).   Wash chicken breasts and pat dry with paper towels.  Remove any excess fat or pieces of bone.  In medium bowl, combine cream cheese, Monterey Jack cheese, crushed garlic and parsley. Carefully slice the chicken breasts open widthwise, butterfly-style (not all the way through to the other edge).  Open the breast along the fold and fill with cream cheese mixture.  Fold top flap over cream cheese mixture and wrap each chicken breast in 3 slices of cooked bacon (but still pliable) and place in 9 x 13-inch (2 L) casserole dish.

In medium bowl, combine Condensed Cream of Mushroom Soup, (recipe below), mayonnaise, Carolyn’s Low-Carb Milk, page___, OR almond milk, OR half and half, lemon juice, parsley, pepper and salt.  Mix until smooth and then pour over the chicken.  Bake 1 hour or until chicken is no longer pink in the center.  Halfway through baking, spoon sauce over the chicken.

Yield:  6 servings
1 serving
563.8 calories
36.6 g protein
43.5 g fat
4.9 g net carbs

    This is a handy soup for recipes instead of the commercial variety which often contains MSG and other undesirable ingredients.

4 oz cream cheese (125 g)
1/cup heavy cream (125 mL)
2 tbsp water (30 mL)
1 tbsp olive oil (15 mL)
Liquid sucralose to equal 2 tsp (10 mL)
2 tsp onion salt (10 mL) 
  (When using in recipes in concentrated form...use 1 tsp onion salt)
1 tsp cornstarch, OR arrowroot powder (5 mL)
1/4 tsp xanthan gum (1 mL)
1/8 tsp salt (0.5 mL)
1/8 tsp white pepper (0.5 mL)
3/cup drained, canned mushrooms (175 mL)

In food processor or blender, process cream cheese, heavy cream, water, olive oil, liquid sucralose, onion salt, cornstarch, OR arrowroot powder, xanthan gum, salt and white pepper until smooth.  Add mushrooms and process, just until finely chopped.

To serve:  In saucepan, add water cup-for-cup for condensed cream of mushroom soup.  Heat until boiling.  Serve.  

Helpful Hints:   Leave out the xanthan gum when using in place of commercial soups, as it could give an undesirable mouth feel in some instances. *The 3/cup (175 mL) serving of soup is actually 11/2  cups (375 mL) when the equivalent amount of water is added. 

Yield:  2 servings
3/cup concentrate per serv*
441.2 calories
7.5 g protein
43.8 g fat
5.9 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!

Thursday, May 23, 2013


This Vegetable Au Gratin is a gorgeous-looking casserole that you can serve to your family, take along to parties, etc.  It’s really good!  I received the beautiful dish from a friend, Sylvie Raymond.  Sylvie worked in Dubai for many years and she and her husband bought a stunning home with a gorgeous view, huge grounds and pool here on the mountain.  They are hoping to sell it as they are trying to settle in Vancouver, Canada.  Sylvie loves Canada and specifically Vancouver.  Her family are from Quebec.  She is French but studied English at university and got her doctorate and teaches English at universities.  The chayote squash resembles potato in this vegetable dish - you can barely tell the difference.  I realize chayotes are expensive in America, but here they are super-inexpensive, just like mangoes.  Some people grow them in California, this much I know from my friend, Barbo Goldstein, who has been a low-carber for a long time.  She has a forum over here at this link.

1 medium cauliflower head
3 small carrots
2 chayotes
1/2  cup shredded Monterey Jack (125 mL)
1/3  cup Gluten-Free Bake Mix, (75 mL)
2 tbsp butter, melted (30 mL)

In large pot, place cauliflower chunks and sliced carrots.  Add hot water to cover.  Cook until tender.  In separate pot, cook sliced chayotes in boiling water, about 14 minutes.  Drain vegetables.  Place vegetables in pretty oval 2-qt (2 L) capacity casserole dish or in 9 x 13-inch (2 L) casserole dish.  Place vegetables in 350°F (180°C) oven until piping hot.

Prepare Cheese Sauce, page___ (double the recipe and add 1/2 tsp (2 mL) salt).  Pour hot sauce immediately over hot vegetables and , if desired sprinkle the top with a little extra shredded cheese and bake another 5 minutes.  Remove and sprinkle with crispy topping and serve.

Topping:  In small bowl, combine Monterey Jack cheese, Gluten-Free Bake Mix, page___ and melted butter. Sprinkle crumbled topping in glass pie dish.  Bake topping in oven until crispy and brown – usually about 25 to 30 minutes.  Check after 25 minutes.

Helpful Hints:  It’s best to prepare the vegetable dish as described because reheating the vegetable dish  for too long makes the sauce thinner.  It is still good that way though, but better when the sauce is thicker.

Yield:  10 servings
1 serving
290.0 calories
10.2 g protein
24.6 g fat
6.1 g net carbs

Is that the Day Mommy came to work for us, Daddy?

Cinnamon Roll Coffee Cake

I'm still hot

Portobello Cordon Bleu with Dijon Cream Sauce

Our Wedding 1979 - story behind the dress

Stir-Fried Peanut Chicken with Kelp Noodles

Spicy Dill Refrigerator Pickles

I want you to keep eating...

Grilled Chicken Zucchini Pizza Salad

Healthy Eating Tips for Traveling Families

Shirataki Asian Stir-Fry

Pic taken at our son, Jonathan's wedding.

Creamy Chicken Pesto Primavera

Coconut-Crusted Mahi Mahi Nuggets

Sometimes I feel I have the worst job in the worlds

Shamrock Shake Popsicles

Bearnaise Sauce

Coffee Walnut Muffins

PediaSure - not a healthy product

Too much Salt...

Of Course it won't let you call your ex-boyfriend...

Saturday, May 18, 2013


I've always consumed a lowish salt diet, just because I don't like overly salty foods, but it turns out that is not the healthiest thing to do.  I also have low blood pressure (but normal) which is actually hereditary.  My husband has always loved salty foods and eats way more salt than I do.  He also has to take blood pressure medication and has for a decade or more.  Once again that is hereditary.

Most doctors have advised people to lower salt intake especially if their blood pressure is creeping up.  I guess a lot of salt causes water retention and pushes blood pressure up.  I know that when my DH consumes gluten, he retains a lot of water and his blood pressure goes up.

The amount of sodium intake is being questioned and the American Heart Association is furious.

Here is another article saying the same thing pretty much.  This is a scary excerpt:

“As you go below the 2,300 mark, there is an absence of data in terms of benefit and there begin to be suggestions in subgroup populations about potential harms,” said Dr. Brian L. Strom, chairman of the committee and a professor of public health at the University of Pennsylvania. He explained that the possible harms included increased rates of heart attacks and an increased risk of death."

A new study suggests that consuming twice as much potassium as sodium can halve your risk of dying from cardiovascular disease. The study is the first to show that the ratio of these nutrients in your diet matters more than exactly how much you get of either one.  Here is more on that in this article.

Curried Cauliflower Soup


Recipe Ideas for Lunch

Meat Loaf Pie


Frosted Cinnamon Roll OMM

Cauliflower and Celery Rood Fauxtatoes

Protein Garlic Bread

Fried Cauliflower Niblets

Drop Scone

I am confused. What is leftover wine?

Summer Vegetable Torta

Coconut Strawberry Pops

Bone Broth and Bouillon Cubes

Why can't I be comforted by carrots?

Garlic Cauliflower Bacon Soup

Slow-Cooker Smothered Steak Strips

Glazed Lemon Raspberry Squares

Cheddar Tuna Cakes


Dear Low-Carbing Among Friends,
I wanted to share my before and after photos for a challenge I completed. During the challenge, I followed a low-carb high fat diet in accordance with my fertility doctor's recommendations. Your cookbooks were my life line throughout the entire competition. Thank you so much for having these cookbooks available for people like me who need them. I enjoy every meal I have made from all three volumes, and I will continue to enjoy them for the rest of my life. I look forward to any other cookbooks you put out. Thank you again for helping me reach my health and fitness goals, and here's to hoping it helps with my infertility issues. Sincerely, Tina Bjorsvik

PS - I give you permission to share my photo on your Facebook page if you would like to do so. I wanted to pay you the proper respects first and let you know how wonderful your cookbooks are. Thank you again for being here for someone like me who needed to change her lifestyle for the better permanently.

It is times like this that make me realize the hard work and stress of producing our cookbooks is all worth it in the end.  We're helping people out there live happier, healthier lives and that is such a privilege!  Thank you, Tina, for your kindness in sharing your story.

Wednesday, May 15, 2013


Deliciously tender strips of “breaded” steak smothered in a wonderful, rich gravy that makes use of green peppers.  The green peppers go very well with this stew and they completely lose their bitter taste.   This is definitely comfort food and will leave everyone feeling warmly satisfied.  Slow-cooker food is a lifesaver for busy, working moms and dads.  Put it in before leaving for work and when you come home, tired, all you need to do is boil the cauliflower, mash and food is ready to be served!

11/2 lbs steak, cut into strips (0.68 kg)
2/3  cup Gluten-Free Bake Mix, (150 mL) OR use a mix of almond flour and coconut flour
14.5 oz can diced tomatoes (411 g)
1 cup chicken stock (250 mL)
2 tsp salt (10 mL)
2 tsp soy sauce (10 mL)
11/2 tsp molasses (7 mL)
1 tsp black pepper (5 mL)
2 green peppers, sliced into strips
1 large onion, diced

In large bowl, toss steak strips and Gluten-Free Bake Mix.  Place in bottom of slow cooker.  In medium bowl, combine diced tomatoes, chicken stock, salt, soy sauce, molasses, black pepper, green peppers and onion. Pour tomato mixture over top of the steak. Cook on low heat 8 to 10 hours.  Serve over cauli-mash, if desired.

Yield:  8 servings
1 serving
478.8 calories
37.5 g protein
31.0 g fat
9.0 g net carbs

SUPPORT YOUR TEAMbuy Low-Carbing Among Friends cookbooks:

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



Tart lemon bars with a hint of raspberry and a substantial crust. Awesome!  The crust is really substantial, tastes high-carb and the whole lemon flavor bursting through is very marked in this deliciously sweet, lemony dessert!  I really liked these squares, as did my company.  Lemon desserts are a favorite for many people and these squares will not disappoint.  It's a dark, rainy day here on the mountain, so it's kind of nice looking at these cheerful, sunny squares.  I wish I had one right now to go alongside my tea, I'm just about to make.  :)

21/2  cups Gluten-Free Bake Mix 3 (no gelatin and no xanthan gum required), (500 mL)
1/4  cup powdered erythritol (60 mL)
1/4  cup vanilla whey protein (60 mL)
3/4  cup butter, PLUS 2 tbsp, melted (200 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2  cup (125 mL)
2/3  cup raspberry, OR strawberry fruit spread, (150 mL)
  sugarless (sieved to remove seeds, if using raspberry jam)
5 large eggs
Liquid sweetener (sucralose or stevia) to equal 11/4  cups sugar (300 mL)
1/4  cup granulated erythritol (60 mL)
1 tbsp gluten-free oat flour (15 mL)
1/2  tsp baking powder (2 mL)
1/2  cup lemon juice (125 mL)
3 tbsp water (45 mL)
1/2  cup Confectioner’s Sugar Substitute, (see recipe below) (125 mL)
2 tbsp butter, melted (30 mL)
2 tbsp lemon juice (30 mL)
2 tbsp water (30 mL)
1 tbsp shredded coconut, optional (15 mL)

Base:  Preheat oven to 350°F (180°C). In medium bowl, combine Gluten-Free Bake Mix, page___, powdered erythritol and vanilla whey protein.  In small bowl, combine melted butter and liquid sucralose.  Add to dry ingredients.  Place in 9 x 13-inch (23 x 33 cm) glass baking dish.  Cover with plastic wrap; press crust out.  Bake in preheated oven 15 minutes.  Cool.

Topping:  In small, nonstick saucepan, heat raspberry, OR strawberry fruit spread.  Drizzle over warm crust and spread gently with back of dessert spoon to cover crust.  In food processor, in blender or in bowl with electric mixer, process eggs.  Add liquid sucralose, erythritol, oat flour and baking powder; process, scraping sides occasionally.  Add lemon juice and water; process.  Pour over raspberry layer.  Bake in 350°F (180°C) oven 20 minutes, or until set.  When cooled, spread glaze gently over top. Sprinkle with coconut, if desired. Refrigerate and when chilled cut into bars.

Glaze:  In cereal bowl, combine Confectioner’s Sugar Substitute (see recipe below), butter, lemon juice and water.  If required, add extra water, a teaspoon at a time.

Yield:  36 squares

1 square

96.3 calories

2.3 g protein

8.3 g fat

3.1 g carbs

Here is a useful recipe to make lovely frostings.

13/powdered erythritol, OR a combination of erythritol and xylitol (175 mL)
3/cup whole milk powder (175 mL)
1/cup vanilla whey protein powder (60 mL)
2 tsp cornstarch (10 mL) 

Place erythritol, whole milk powder, vanilla whey protein powder and cornstarch in blender; blend until smooth.

Helpful Hints:  Keep the confectioner’s sugar substitute in a sealed container in the refrigerator or freezer.  Xylitol is deadly for dogs, so give it a skip if you have a dog in the family and rather use erythritol.

Yield:  21/2  cups (560 mL)
1/2  cup (125 mL)
114.3 calories
8.3 g protein
5.3 g fat
8.5 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!