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

Sunday, September 29, 2013


This is the first day...see above photo for how the caramel frosting turns darker by the next day.


My daughter-in-law, Yara, loved these cupcakes and ate several in one sitting! If desired, halve this recipe.  I have noticed something rather interesting with regard to using the Gluten-Free Bake Mix and cakes and cupcakes.  It turns out one can use 1/4 to 1/2 the amount of butter called for in the recipe.  I am not sure exactly why that is, other than perhaps the almond flour very readily soaks up the butter, and is in itself not devoid of fat.  These cupcakes are so good.  They taste like cake and not like muffins by the way.  Some people think cupcakes and muffins are the same.  I don't think so.  There is a distinct difference in texture and taste.  The cherry has about 2 grams of carbs (1 gram for half a cherry), so you may want to pass on that.  It's just for decoration and is great for kids and adults alike, as it is a reminder of how traditional cupcakes are often decorated.  You could use half or a quarter Maraschino cherry per cupcake.  2 grams carbs per Maraschino cherry.

  (use almond flour in bake mix)
21/2 tsp baking powder (12 mL)
1/2  cup butter, softened, OR halve the amount! (125 mL)
Liquid sweetener (sucralose or stevia) to equal 11/8 cups sugar (300 mL)
2/3  cup granulated erythritol (150 mL)
4 eggs
11/2 tsp unflavored gelatin (7 mL)
1 tbsp vanilla extract (15 mL)
1 cup unsweetened almond milk (250 mL)
Caramel Frosting, page___

Preheat oven to 350°F (180°C). In medium bowl, combine Gluten-Free Bake Mix 2 and baking powder.  In food processor, process butter.  Add liquid sweetener, granulated erythritol, eggs, gelatin and vanilla extract.  Add half dry ingredients and half almond milk; process well. Scrape sides of bowl occasionally. Repeat. 

Spoon batter into muffin tins lined with cupcake papers, filling each about 3/4-full.  Bake 25 to 30 minutes, or until a fine skewer inserted in a cupcake comes out clean.  Remove cupcakes from muffin tins promptly and place on wire rack to cool completely.  Remove cupcake papers when cupcakes have reached room temperature and frost with Caramel Frosting, page___ .

Helpful Hints:  The frosting will turn a beautiful caramel color overnight.  Keep at room temperature for 24 hours and serve at room temperature. These cupcakes freeze well (frosting and all).  Store in a single layer in an airtight container. 

Yield:  20 cupcakes
1 cupcake/ with frosting
138.0/178.3 calories
4.4/6.6 g protein
11.1/14.5 g fat
4.2/4.7 g net carbs


The frosting will turn a deep caramel color by the next day. This frosting is ideal for cupcakes and less so for double-layered cakes because of its consistency.

1/2  cup powdered erythritol (125 mL)
1/4  cup whipping cream, OR (60 mL)
  evaporated milk
2 tbsp unsalted butter (30 mL)
1 tsp molasses (5 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
2/3  cup vanilla whey protein (150 mL)
2 tbsp unsalted butter (30 mL)
1 tbsp water (15 mL)

In nonstick saucepan, over medium heat, combine erythritol, cream, OR evaporated milk, 2 tbsp (30 mL) butter and molasses over medium heat until mixture bubbles and turns a light caramel color.  Remove from heat.  Allow to cool slightly and pour into blender or food processor bowl along with liquid sweetener, vanilla whey protein, 2 tbsp (30 mL) butter and water.  Blend until smooth. If frosting is too soft, add more vanilla whey protein and if it is too thick add more water, 1 tbsp (15 mL) at a time. Frost cupcakes right away.

Helpful Hints: Frost cakes quickly after making the frosting as it becomes thicker and stickier upon standing.  Add 1 tsp (5 mL) of water and blend again if it is too thick to spread comfortably after a while.  

Yield:  12 servings
1 serving
96.3 calories
2.3 g protein
8.3 g fat
3.1 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, September 26, 2013



Looking for something quick and easy and yet tasty to make with red cabbage?  Look no further.  I will post another recipe below this one as well.  This is one of my favorites.  The carbs from the apple are spread more kindly when made into a dish like this.  Delicious!

1 tbsp olive oil (15 mL)
1/red cabbage, sliced into short shreds
1 large apple, sliced thinly
1/cup water (125 mL)
1/tsp cinnamon (2 mL)
1/tsp molasses (2 mL)
Liquid sweetener to equal 2 tsp (10 mL)

In nonstick pan, heat olive oil over medium heat.  Add red cabbage and apple.  Stir fry 5 minutes.  Add water, cinnamon, molasses and liquid sucralose.  Stir regularly over low heat about 5 minutes, or until most of the water has evaporated.

Yield:  6 servings
1 serving
55.9 calories
1.1 g protein
2.5 g fat
6.7 g carbs

This vegetable makes a colorful and tasty addition to a meal.  

2 tbsp olive oil (30 mL)
1/cabbage, shredded
3 tbsp apple cider vinegar (45 mL)
1 tbsp Dijon mustard (15 mL)
Liquid sweetener to equal 1/cup (125 mL)
1/4  tsp salt (1 mL)
1/8 tsp black pepper (0.5 mL)

In nonstick pan, heat olive oil over medium high heat.  Add cabbage and turn in pan until it wilts, 3 to 5 minutes.  Add apple cider vinegar and toss cabbage.  In small bowl combine mustard, liquid sucralose, salt and pepper.  Add to cabbage and toss again to combine well.  Cook cabbage another 10 minutes on medium low heat, stirring occasionally.

Yield:  36 squares
1 square
96.3 calories
2.3 g protein
8.3 g fat

3.1 g carbs

Wednesday, September 25, 2013


These mini cakes are delicious.  You will be tempted to make these again and again. You can have them for breakfast, high tea or anytime. You can double this recipe to serve 6 people, if you like.  I love playing with my tea set.  Do you know that it was given to me?  Several years ago in Canada, a sweet lady, Jeanne Lobsinger, unofficially adopted me as her daughter.  We saw each other every single week and we often took Jeanne out to enjoy the day.  She was approaching 80 years of age at the time, and sadly her health was failing due to diabetes and COPD (she smoked most of her adult life).  We all loved spending time together.  She must have known that she was not long for this world, and gave me a wonderful gift of her tea set and several of her well-worn and well-used cookbooks.  Ian bought the tea pot, milk jug and sugar jug to go along with the set.  None of the plates and cups actually match - they are all different, but typically the dessert plates, saucers and cups each have their own set.  I often bring them out for company and it never fails to make people feel special. :)  

1 large egg
1/cup sour cream (75 mL)
1/cup granulated erythritol (60 mL)
Liquid sweetener (sucralose or stevia) to equal 1 tbsp sugar (15 mL)
2 tbsp coconut oil, room temperature (30 mL)
1/tsp unflavored gelatin* (2 mL)
11/2  tsp vanilla extract (7 mL)
2/cup Gluten-Free Bake Mix 2* (150 mL)
1 tsp baking powder (5 mL)
1/2  tsp cinnamon (2 mL)
1/tsp salt (1 mL)
1/2  cup finely diced apple, OR blueberries, OR (125 mL)
  1/cup sugar-free chocolate chips (75 mL)
Vanilla Cream Frosting (optional - see recipe below)

Preheat oven to 350°F (180°C).  Grease 3 ramekins.

In food processor, place egg; process.  Add sour cream, granulated erythritol, liquid sweetener, coconut oil, gelatin and vanilla extract; process well.  In small bowl, combine Gluten-Free Bake Mix 2, baking powder, cinnamon and salt.  Add to wet ingredients and process until smooth, scraping the sides at least once.  Pour batter into each ramekin.  Top with diced apple, blueberries, OR chocolate chips.  Stir it in.

Fill 3 ramekins with the same amount of batter.  Bake 40 minutes, or until turning golden brown on top and a knife inserted in center comes out clean.

Allow to cool 10 minutes in ramekins.  Loosen around the circumference with a knife and invert onto a pretty plate.  If desired, frost with Vanilla Cream Frosting (recipe below) when completely cool.  These are great cold out of the refrigerator as well.

Helpful Hints:  *Gelatin is not entirely necessary in this recipe, however, the cakes will hold together a little better with the gelatin included.  These mini cakes freeze well – even frosted.  I like to double this recipe and use 6 ramekins, and then use different fruits, etc.  You can use chocolate chips, raisins, chopped pecans, raspberries, blackberries, pears, apple and you name it! 

Yield:  3 cakes
Apple/blueberry/choc chips
276.4/278.1/349.5 calories
7.6/7.6/8.2 g protein
22.3/22.4/26.9 g fat
9.7/9.5/8.0 g net carbs


This is an amazing, sweet, low-carb cream cheese frosting using spreadable cream cheese, however, less cream cheese is required as some of the bulk contributed is from the whey protein powder.  This frosting remains spreadable straight out of the refrigerator.

4 oz spreadable cream cheese (125 g)
1/2  cup vanilla whey protein (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/3  cup (75 mL)
3 tbsp powderederythritol, sifted* (45 mL)
2 tbsp unsalted butter, melted (30 mL)
1/2  tsp vanilla extract (2 mL)

In food processor, place spreadable cream cheese, vanilla whey protein, liquid sweetener, powdered erythritol, melted butter and vanilla extract.  Process until well combined, scraping sides at least once.  If the frosting is too soft, place in the refrigerator for an hour.

Helpful Hints:  *Instead of sifting the erythritol, you can grind it finely in a coffee grinder.  Double the recipe for frosting double-layered cakes.

Yield:  1 cup (250 mL)
1 whole batch
545.8 calories
34.2 g protein
42.8 g fat

6.3 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! 

Sunday, September 22, 2013


I think you will agree that this recipe is delicious!  You won’t miss the rice at all, trust me on that!  They make great little snacks too.  My hubby loves these!  The birds are chirping and the skies are clouding over already, which means rain will be on its way shortly.  I need to go and get ready for the day, but was thinking of you all this morning and decided to post something interesting for you to look at.  I hope some of you try this recipe, because I know you will enjoy it.  Have a great day and a stupendous, productive week ahead!

By the way when we had our company from Canada visiting for a month in January, Dave said when I made these, "Jen, you've outdone yourself!"  High praise!  :)

Also find this recipe in volume 2 of Low-Carbing Among Friends (to order through Amazon) or if you love to have a coil-bound cookbook, click here to purchase.  What is so special about volume 2?  Well, I really think it has something extraordinary in it.  Jimmy Moore wrote a booklet that is an amazing resource.  The Title is "The State of Low-Carb:  Where We've Been, Where We Are And Where We're Headed."  This resource mentions and talks about all the people who were influential in the low-carb world, who are and who will be big players in the future.  There are awesome links with each person's name, so that you can do research for weeks and still not be satiated!  It is also a good book to put in the hands of skeptical friends and family, who need the low-carb lifestyle.

2 lbs lean ground beef or pork (0.9 kg)
1/2  cup Gluten-Free Bake Mix 2 (125 mL)
2 tbsp dehydrated chopped onion, (30 mL)
  OR 6 tbsp chopped fresh onion (90 mL)
2 eggs
11/2  tsp salt (7 mL)
1/2  tsp black pepper (2 mL)
1/4  tsp garlic powder (1 mL)
14 large cabbage leaves
Tomato-Chili Sauce:
14 oz can tomato sauce (284 mL)
3/4  cup water (175 mL)
51/2  fl oz can tomato paste (156 mL)
2 tbsp SPLENDA® Granular (30 mL)
1 tsp dried basil (5 mL)
1/2  tsp chili powder (2 mL)
1/4  tsp salt (1 mL)

In large bowl, combine ground beef, Gluten-Free Bake Mix, dehydrated onion, OR fresh onion, eggs, salt, pepper and garlic powder.

In large electric frying pan or large pot, with hot water, place 3 cabbage leaves at a time.  Cover and allow to soften at least one minute.  Remove to clean dinner plate.  On another clean dinner plate, place one large cabbage leaf.  Cut harder, stalky end off.  Form some of meat mixture into small roll to fit cabbage leaf, fold in sides and roll up to form bundles; secure with wooden toothpicks as necessary.  Place cabbage roll in 9 x 13-inch (23 x 33 cm) glass baking dish.  Repeat with remaining meat and cabbage leaves.

Tomato-Chili Sauce:  In blender combine tomato sauce, water, tomato paste, SPLENDA® Granular, basil, chili powder and salt.  Pour over cabbage rolls.  Cover with foil.

Bake in 375°F (190°C) oven 2 hours.  Remove foil, baste cabbage rolls with sauce and bake another 20 minutes.

Helpful Hints:  If you like spicy food, then add bit of hot sauce to the Tomato-Chili sauce if everyone in the family likes spicy food otherwise add hot sauce to your individual serving.  

Yield:  14 to 16 rolls
1 cabbage roll
204.7/179.1 calories
15.5/13.5 g protein
12.1/10.6 g fat

7.0/6.1 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!

Saturday, September 21, 2013





I’m always thinking of what I can do with my favorite fish fillets – Swai!  You can use any white fish though.  The sides are simply a red pepper and onion stir-fry with my favorite seasoning salt, pepper and Italian seasoning (fried in light-tasting olive oil) and my Veggie casserole without the topping.  I am working so hard, while Ian is having a vacation of a lifetime!  Next year, I hope to go along with him!  Besides where he is at the moment it is COLD!  I'm done with cold having lived in the Great White North (Canada) for almost 30 years.  I know many people love the cold weather, but I grew tired of it, simply because I thought the winters dragged on far too long.  I missed my garden and the birds.  I also found it more difficult to dress for cold weather, or put it this way, I didn't like the heavy sweaters too much.  I love my carefree summer dresses, of which I have a LOT!  I appreciate the change in my life and being able to walk outside every day rain or shine in my dresses.  I know I'm eccentric but at this age I've earned the right to be. ;)  The birds, butterflies and the monkeys greet me each day.  I give the birds and monkeys bananas in return.   My garden is always beautiful - true different plants still flower at different times. 

6 fish fillets
Seasoning salt, to taste
1 cup cooked broccoli florets (250 mL)
1 cup grated Monterey Jack cheese (250 mL)
1/cup Parmesan cheese (60 mL)
1/tsp seasoning salt (1 mL)
12 slices bacon

Preheat oven to 350°F (180°C).

Wash fish filets and pat dry with paper towels.   In medium bowl combine broccoli, Monterey Jack cheese, Parmesan cheese and seasoning salt.  Sprinkle both sides of fish fillets with seasoning salt.  Place some of broccoli mixture on one end of fish filet and carefully starting from that end fold over until fish is rolled up completely.  Place in 2-qt (2 L) casserole dish.

In nonstick frying pan over medium heat, cook bacon slices until cooked but still pliable.  Reserve bacon fat.  Wrap each fish filet in 2 pieces of bacon.  Pour bacon fat over fish filets.  Bake 30 minutes and, if desired, broil under broiler about 4 minutes to crisp the bacon.

Yield:  6 servings
1 serving
330.6 calories
50.1 g protein
13.1 g fat
1.3 g net carbs

Wednesday, September 18, 2013


This zucchini bread requires no cream cheese frosting.  It’s great spread with my Butter at room temperature.  I like this sweet bread cold out of the refrigerator.  My son’s girlfriend, Raquel, loved this zucchini bread and chose it preferentially over other baking I had on hand.  By the way the photo does not show the whole loaf.  I admit I could not help myself - I ate a few slices, before doing the photo shoot.  Hey, I had to see if it tasted good and then I needed to verify it again and again. ;)  That's my excuse and I'm sticking to it!

13/4  cups Gluten-Free Bake Mix 2 (425 mL)
11/2  tsp cinnamon (7 mL)
1/tsp salt (2 mL)
1/tsp baking soda (2 mL)
1/tsp baking powder (2 mL)
3 eggs
11/cups grated zucchini, divided (375 mL)
Liquid sweetener (sucralose or stevia) to equal 3/4  cup sugar (175 mL)
1/cup olive oil (125 mL)
1/cup granulated erythritol (75 mL)
1 tsp unflavored gelatin (5 mL)
  (you can use Knox gelatin too)
11/tsp vanilla extract (7 mL)

Preheat oven to 325°F (160°C).

In medium bowl, combine Gluten-Free Bake Mix 2, cinnamon, salt, baking soda and baking powder.

In food processor, combine eggs, 1 cup (250 mL) grated zucchini, liquid sweetener, olive oil, erythritol, gelatin and vanilla extract; process.  Add dry ingredients and process.  Stir in remaining 1/2 cup (125 mL) grated zucchini.  Scrape batter into well-greased and “floured” (use a tiny amount of bake mix) 8 x 4-inch (1.5 L) nonstick loaf pan.  Bake 1 hour and if it is still too moist, switch off the oven and leave the loaf inside for a further 10 minutes.  Allow to cool 20 minutes, before removing (loosen all sides properly) and place on a cake rack to cool completely.

Helpful Hints:  If desired, stir 1/cup (125 mL) chopped walnuts into the batter.  A good nonstick pan is required.  Low-carb loaves (or any loaves really) can stick to an old pan.  If your pan is old, then layer it with parchment paper (first grease the pan), or even tin foil.  

Yield:  16 to 18 slices
16/18 slices, 1 per serving
135.3/120.2 calories
4.1/3.6 g protein
11.6/10.3 g fat
2.9/2.7 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! 

Tuesday, September 17, 2013


Boy, these were addictive!  I finished them all very easily all by myself over 2 sittings.  They are crispy on the outside and smooth and creamy on the inside.  Totally addictive and tell me you don’t like them more than regular fries.  These go very well with steak, burgers or any of your grilled favorites.  I cannot wait to make them again! 

Technically avocados are a fruit, but since I'm using these as a side for a main meal, these seem more like a veggie to me in this instance, so I'm filing this recipe away under Vegetables.  If you look on my blog, I do try and index all my recipes.  I also indexed Facebook posts for a while, but found that first of all, I was working so hard to keep up (huge job!) and second of all, it began to cut into our book sales (not good!).  However, I left the work that I did do in place for you to still enjoy.  Another feature on my blog is the photo indexing.  You can browse through the photos of my posts by category and click on anything that looks interesting to you.  And, right at the bottom of my blog, if you hit the key called, "END," you'll find the most recent posts, sorted by popularity.

NOTE:  Such a small amount of bake mix is used.  If you prefer not to make the bake mix, you can probably just mix 3 tbsp almond flour and 1 tbsp coconut flour with the Parmesan cheese (it's not the fresh variety, if you know what I mean - in a can or bottle) and get a good result too.

2 California avocados
2 large eggs
1/4  cup Gluten-Free Bake Mix (Click for recipe or see NOTE above) (60 mL)
  (OR use a mix of 3 tbsp almond flour and 1 tbsp coconut flour)
2 tbsp grated Parmesan cheese (60 mL)
1/4  tsp seasoning salt (1 mL)
1/4  tsp salt (1 mL)
1/4  tsp black pepper (1 mL)
Light-tasting olive oil for frying

Preheat oven to 200°F (90°C). Peel and pit avocados.  Slice into fry shapes.  In small bowl, beat eggs.

In another small bowl, combine Gluten-Free Bake Mix, Parmesan cheese, seasoning salt, salt and black pepper. 

Dip avocado fries in egg and then in seasoning mixture.  In nonstick pan, in olive oil, fry some of the avocado slices until golden brown and crispy on both sides.  Place avocado fries on a plate with a paper towel and into the oven to keep them warm.  Repeat with the remaining fries.

Helpful Hints:  You can also use the bigger variety of avocados.  The carbs will be a little higher.  The olive oil has not been factored into the nutritional analysis.

Yield:  3 servings
1 serving
266.1 calories
5.7 g protein
24.2 g fat
7.1 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! 

Saturday, September 14, 2013



This was delicious!  Cheesy goodness – three different kinds!  This filling is so good, one can eat it just like that with a spoon!  I think there is some potential here for a tasty appetizer spread.  Today Daniel and Raquel are visiting me on the mountain.  They went for a walk along the path along the river and had a swim.  Haha they come now!  It's raining now and they are walking in their bathing costumes, carrying the rest of their clothes.  Of course, it is the rainy season.  This morning, though, while they slept until 11:00 am, it was gorgeous, hot and sunny all morning long.  I didn't wake them as I knew they needed their beauty sleep.  These youngsters often work really hard during the week and build up a bit of a sleep deficit.  Raquel's eyes were wide as she told me in her language of how she just got used to the water, being a bit timid and all, and the next minute she felt little fish nibbling on her.  They don't hurt...they eat the dead skin, I think.  LOL  What does freak me out is that once I saw a loooong, black snake slither into one part of the river (not the swimming hole) and to this day, I stay out of the river.  I know it was not a dangerous snake as we only have two different kinds here that are poisonous. I would rather swim in the recreation area swimming pool.

Folks are wondering what the sides are.  Here they are:  Yellow Squash Casserole and Veggie Au Gratin Casserole

P.S.  I'm sorry about the different sizes of typing and the wrong spaces at times - it looks fine in draft and when published, sometimes everything goes haywire!  

1 tbsp light olive oil (15 mL)
3 cups sliced, fresh mushrooms (375 mL)
1 tsp minced garlic (5 mL)
1/2  tsp seasoning salt (2 mL)
12/3  cups grated Mozzarella cheese, (400 mL)
4 oz spreadable cream cheese (125 g)
4 slices bacon, cooked and chopped
2 tbsp grated Parmesan cheese (30 mL)
2 tbsp chopped red pepper, cooked (30 mL)
2 tbsp chopped green pepper, cooked (30 mL)
4 large chicken breasts
Butter Sauce:
2 tbsp melted butter (30 mL)
1/2  tsp salt (2 mL)
1/2  tsp paprika, divided (2 mL)

Preheat oven to 350°F (180°C). In saucepan in olive oil and over medium heat, cook mushrooms.  Place lid on saucepan and cook mushrooms to release their moisture.  Remove lid, add garlic, and continue cooking until the mushrooms are a lovely dark color.  During cooking, sprinkle mushrooms with seasoning salt.  Set aside to cool slightly.  In medium bowl, combine mushroom mixture, 1 cup (250 mL) Mozzarella cheese, cream cheese, chopped bacon, Parmesan cheese, and cooked red and green peppers.  Divide the mixture into four portions.

Wash chicken breasts and slice open lengthwise, not all the way through.  Open like a book.  Cover with plastic wrap, and using a mallet, pound the chicken breasts thinner.  Remove plastic. Brush insides with Butter Sauce and spread one opened side with one portion of the veggie, bacon and cheese mixture.  Close chicken breast over filling and brush the top with Butter Sauce.  Place chicken breast in a 9 x 13-inch (2 L) casserole dish. Repeat with the remaining chicken breasts.  Bake 45 minutes to an hour, or until cooked throughout (should be white and no pinkness). Brush with juices halfway through cooking and sprinkle with remaining Mozzarella cheese and an 1/8 tsp (0.5 mL) paprika per breast.

Butter Sauce:  In small bowl, combine melted butter and salt.

Yield:  4 servings
1 square
495.1 calories
48.1 g protein
30.9 g fat
4.2 g net carbs