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Monday, March 31, 2014



UPDATE:  Gelatin is a wonderful alternative to xanthan gum to prevent crumbly outcomes in baking - it helps all the components of the bake mix to work together nicely and cohesively.  It's healthy as can be, however, I started leaving out both xanthan gum and gelatin recently, but had issues with a couple of recipes being a bit crumbly.  To be honest, the xanthan gum worked so well (but hubby banned it in the house as it causes tummy issues for him!) and the gelatin worked well most times, but sometimes I found the baked goods to be too dense, plus I figured the math was confusing some people.  So recently, I've started using GELATIN again, but now I'm making it simpler and using much, much less with pretty good results so far.   GO OVER HERE TO SEE THE NEW RULE FOR GELATIN INCLUSION.  UPDATE:  the bake mix with xanthan gum and the bake mix using gelatin are directly interchangeable.  


NOTE: Xanthan gum and gelatin are not usually required for pie crusts (other than my single pie crust which mimics a pastry crust) and won't be required for crumb toppings, etc.  Just use common sense where needed. 

 Of late, I have been making recipes without gelatin or xanthan gum.  Typically, I don't need any extra eggs when I am substituting the bake mix in a recipe with white flour.  I still add the extra bake mix as per the instructions and that's about it.  Sometimes I may need a little less or more of the wet ingredients, but often, everything stays the same.  This is good news for those of us who cannot handle the xanthan gum (tummy issues) and for those who don't want to be bothered with using the gelatin.  Of course, there is the possibility that with some of your own recipes you may need to add a little gelatin or xanthan gum (depending on your preference), if you find that it needs the binding to prevent a crumbly outcome.  My tried-and-true recipes from now on without gelatin or xanthan gum will be fine, of course.  As I continue to experiment, I will update my findings here. 

If you'd like to use this simplified version in my older recipes:  Recipes using xanthan gum:  Use one less egg. Recipes using gelatin: Just skip the gelatin in the recipe (you may need slightly less of the wet ingredients).

Why the small amount of oat flour over time should help lower cholesterol:  READ ABOUT IT HERE

The virtues of my bake mix - READ ABOUT IT HERE


WHAT CAN BE USED INSTEAD OF OAT FLOUR?  Did you know Paleo people were using oats?  CLICK HERE TO SEE. Sorghum flour or whole wheat pastry flour (similar carbs to oat flour, however, not gluten-free), or lupin flour (low-carb and makes baked goods quite yellow sometimes, but seems to work for a number of recipes). Some people are very allergic to lupin flour and it can cause anaphylaxis shock (so, really not a great choice at all, in my opinion, considering the risk!). If you don't have Celiac, you can use any oat flour, not just Bob's Red Mill certified gluten-free oat flour.  Some people want to know why I would use oat flour in the bake mix, as many are afraid of grains these days, but, frankly, modern wheat is the dangerous one.  I like my baking to taste more like what we were used to... more normal and less "low-carb" if you know what I mean.  I think sometimes almond flour and coconut flour baking can leave something to be desired.   I like the profile of oat flour (in any case it makes up a small portion of the bake mix) to lower cholesterol.  If slightly more carbs are not an issue, then Einkorn flour, an ancient wheat, could be a tasty consideration.  If gluten is not an issue, Carbalose flour from could be another alternative, as it is quite low-carb. 

WHAT CAN BE USED INSTEAD OF ALMOND FLOUR?  Hazelnut flour or Walnut flour mixed with hazelnut flour or if you like a mix of almond flour and walnut flour (this is pretty tasty!). Some have tried Chestnut flour.  If you cannot have nuts at all, email me for a wonderful Nut-Free Bake Mix (however, it uses gluten).  You will find my email in my profile...just scroll right down on the right hand side margin of my blog. :)  I actually should share it on my blog and will do that one of these days!

WHAT CAN BE USED INSTEAD OF COCONUT FLOUR?  Golden flaxseed meal.  I'm not sure the baking will taste as good, and I'm not a fan of flax, however, it is an alternative.  Another alternative could be oat fiber and would probably be wonderful.  It is not certified gluten-free, and to my knowledge there is none could be contaminated with wheat, so not suitable for people with Celiac disease.

I don't know what I would do without my bake mix; just so useful for so many baking applications. Remember everyone is different.  You may be able to use this bake mix for some things like English Muffins or hamburger buns and an occasional dessert, and still lose weight, and some may find they can't have it until maintenance.  It is not Induction friendly, however, if you are simply having 20 to 50 grams of carbs a day, this bake mix can make your WOE way more exciting and livable for the long term. Besides you now have a way to use some of your own favorite recipes (not just ones that I pick), substitute the bake mix for the white flour (follow instructions) and usually get great results. This bake mix typically needs eggs, but I've been surprised by others using this bake mix in some recipes where apparently it wasn't necessary.  It's just more predictable if you have eggs in the recipe. For instance, a loaf or bread without eggs is not going to work with this bake mix.

Quote from a fan on our Facebook page and a nurse by profession: "I am a 20g or less low carber. Live in ketosis. I use Jen's bake mix often and never have any problems, never go over on my carbs, never knocks me out of ketosis. And it has opened up a whole world of amazing dishes, from low carb breads/rolls, even to veggie dishes (ie yellow squash casserole). Look at her carb counts per serving, very low...

When people go low carb, they give up a lot, (of course they gain so much more) are right in that the bake mix gives baked goods a feel, taste, and texture that is closer to mainstream baked goods, and does it with VERY little carbs. Nut flours are nice, but a bit heavy, and excess nuts are also not a good idea. Coconut flour is really nice and light, but you gotta use a million eggs! Lol!!! So this very low carb bake mix can help win a lot of folks over to low carbing and a healthier way of life by giving them something that seems close to what they are used to. Ok. Climbing off my soap box now! Lol!

For those that don't have a particular intolerance to oat, it is a very small amount and would still allow a person to stay low carb. She uses the gluten free oat flour. I don't particularly eat the oat for the cholesterol benefits, because low carbing in general will provide all the help with cholesterol you will need. I think most people in the grain free world view wheat as the real culprit. I am completely wheat and gluten free by choice. (I have no food allergies or intolerances.) Yet after carefully reviewing Jen's recipes and carb counts using the bake mixes, I gave it a try. I love the bake mix! And as I said, I keep at 20g or below and stay in continual ketosis. Can't get much more low carb than that. So as long as a person doesn't have a specific intolerance to oats, I encourage all to try!"


I usually keep my bake mix in the container shown above.  We have a hot and humid climate and we don't use air conditioning other than in the one bedroom.  It normally is fine at room temperature in the airtight container for at least a month.  If I need to store it for longer, I freeze it and typically use that for "breading" veggies and fish, etc., as usually I don't have a lot to freeze.  However, after thawing completely and shaking it in your container to mix well, it should be good to go for baking.  I have also used it straight out of the freezer - somehow with the other ingredients in the bake mix, it typically doesn't form too many clumps, which almond flour on its own has a tendency to do when frozen.  Just stir the bake mix real well, and then put the lid on the container and shake it vigorously.  Of course, you could just simply refrigerate it, and then the bake mix is ready to go right away.


 The same old bake mix as before without using gelatin or xanthan gum!   Now it is just very simple.  I will continue to experiment.  Maybe there will be some recipes that could benefit from a bit of gelatin...time will tell.  So far so good.  My husband has "banned" xanthan gum use in our house.  He is super-sensitive (intestinal distress) to it, so it really makes me wonder how good it can be for us?  I'm used to it and typically it doesn't bother me at all anymore.  Oh well...times change and one has to go with the flow sometimes. :)

12/3  cups almond meal, OR (400 mL; 182 g)
almond flour (yield is greater with almond flour by up to 1/2 cup (125 mL) more) 
3/4  cup certified Gluten-Free oat flour*, (Bob’s Red Mill®not Legacy Valley®(175 ml; 100 g)  
2 tbsp coconut flour, (Bob’s Red Mill®) (30 mL)
In large bowl, combine almond meal, OR almond flour, oat flour and coconut flour. In container with airtight lid, place bake mix and shake the container well to combine.  When measuring oat flour (not necessary with the other ingredients) into measuring cup, make sure to tap the cup on the counter top and fill to the top to get the correct yield for the bake mix.  Keep bake mix at room temperature for up to one month or freeze for much longer storage.

Yield:   21/2 cups (625 mL)
1/4 cup (60 mL) per serving
125.0 calories
4.5 g protein
8.9 g fat
5.7 g net carbs

Instructions for substituting the bake mix in your own flour-containing recipes:  Add 1/4 cup (60 mL) additional bake mix when substituting for 1 cup (250 mL) or more than 1 cup (250 mL) flour in recipes and use 2 tbsp (30 mL) more if substituting for less than 1 cup (250 mL). 

When using this bake mix in your regular, flour-filled recipes, keep the number of eggs the same, and withhold 1/4 cup (60 mL) of the liquid/wet ingredients and add at the end (you will most likely need all the wet ingredients and occasionally even more).  If the batter is too wet, add more bake mix 1 tbsp (15 mL) at a time, process and check the batter consistency.  If the batter is too stiff, then add more of the liquid/wet ingredients (an extra egg possibly, but not in the case of cookies).  The instructions for this bake mix are still evolving as I get more experience with it.

Muffins, Loaves (sweet or savory), Biscuits, Scones, Bread-like Substitutes:  This bake mix is wonderful for these applications.  Yeast breads are not likely to work with this bake mix used on its own.

Cakes and Cupcakes:  They tend to be more dense than normal. Use half to three quarters less butter in cake recipes – rather add more liquid, if necessary, or add an extra egg.  

Cookies:  Keep the number of eggs called for in the cookie recipe the same and follow the instructions for replacing flour with the bake mix. Cookies will usually be fragile straight out of the oven.  Leave them to cool completely on the cookie sheet, and if you have a chest freezer, place the whole cookie sheet in the freezer, or use a thin, metal spatula to transfer cooled cookies to dinner plates and place in the freezer.  Once frozen, place in a sealed container back in the freezer or refrigerator.  You don't have to do all of this with more robust cookies.

Helpful Hints:  I realize there are slight differences between using almond meal or almond flour in the bake mixes.  Using almond flour will increase the ratio of almond flour to the other ingredients (because the yield is greater), which makes for a slightly less robust bake mix.  If using almond flour, you can experiment by adding 1 to 2 tbsp (15-30) extra oat flour or 1 tbsp (15 mL) extra coconut flour to the bake mix for your own general purposes (just a suggestion, no guarantees!).  Many of my recipes have been tested with almond flour, and not almond meal.  It is convenient to double, triple or quadruple this bake mix.

*If you are intolerant to certified gluten-free oat flour, then substitute some other gluten-free flour, such as sorghum flour, which others have had success with.

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, March 29, 2014


This is a spin-off of my popular Mozzarella Mushroom Bake, which made top post on Low-Carbing Among Friends' Facebook in 2013, very surprisingly, since it was a relatively simple recipe.  I really was surprised, to be honest, as I would most probably have chosen something else, if I'd been asked to guess what might make a top post. I figured after that that people must love mushrooms! :)  If you want a casserole with mushrooms, but you want it to look outstanding and colorful as well, then this is going to be a go-to recipe in addition to my other recipe, I think.  My husband loved the Swiss cheese, but I’m going to say, I prefer Mozzarella cheese with mushrooms.  You can choose any cheese you prefer, but certainly cheese and mushrooms are perfect mates!

1 tbsp butter (15 mL)
5 oz white onion, chopped (141 g)
Seasoning salt, to taste
2 tbsp butter (30 mL)
11 oz bell peppers, chopped into (312 g)
  medium size pieces (different colors)
Seasoning salt, to taste
1 lb fresh mushrooms, sliced (0.45 kg)
3 tbsp butter (45 mL)
3/tsp seasoning salt (3 mL)
3 tbsp whipping cream (45 mL)
2 tsp dried parsley (10 mL)
1/tsp black pepper (2 mL)
5 slices (4 oz) Swiss cheese, OR (125 g)
  Mozzarella cheese

Preheat oven to 350°F (180°C).

In frying pan, in 1 tbsp (15 mL) bacon fat, fry onions over medium heat until soft and browned, sprinkling with seasoning salt, to taste.  Set aside.  In same pan in 2 tbsp (30 mL) bacon fat, stir fry bell peppers until tender, also sprinkling with seasoning salt, to taste.  Set aside with onions.

In large frying pan or electric frying pan, fry mushrooms in butter over medium heat until softening.  Add seasoning salt. Keep cooking until most of the water evaporates. Add onions and peppers. Add whipping cream, parsley and black pepper.  Allow to simmer over low heat until whipping cream sauce reduces.  Arrange mushrooms in shallow casserole dish.  Cover 2 qt (2 L) casserole with Swiss or Mozzarella cheese slices, leaving plenty of colorful vegetables visible.   Bake 10 minutes, or until cheese is melted.  

Yield:  6 to 8 servings
1 serving
237.9/178.4 calories
8.0/6.0 g protein
19.6/14.7 g fat
7.8/5.8 g net carbs

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

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Thursday, March 27, 2014


These are moist, fudgy bars – like brownies. If you prefer you can just top with chopped almonds and leave the chocolate off.  I liked the chocolate though – it is not very much and adds some extra sweetness.  You may want to make a double batch of these as they go very quickly! 

NOTE:  I am discovering of late that very often the Gluten-Free Bake Mix requires neither the xanthan gum nor the gelatin.  This recipe requires neither.  Just make up the bake mix, and leave out the xanthan gum.  I am going to experiment more and more with this idea.  It just makes it easier all round.  No extra eggs required.  We still add a bit more bake mix over the white flour we are substituting it for, and sometimes a little less of the wet ingredients will be required.  Most times the recipe will remain as is.  Real simple, the way I like it!  I guess I'm learning as I go along.  I had to stop using xanthan gum, as my husband would complain bitterly of a sore tummy.  Then I started with using gelatin, and although it works well, it is not really required most of the time.  Cookies will be a little more fragile without xanthan gum or gelatin...they would still benefit from the Bake Mix with xanthan gum (one doesn't add an extra egg for cookies anyway).  That said, most of my cookies have been fine without either.  I just wait for them to cool completely on the cookie sheet, before moving them.

UPDATE:  I've gone back to using gelatin after a couple of recipes turned out crumbly.  Gelatin is very good for one in any case!  I'm liking my new easier rules (NO math required. Yay!).  See over here.  I am making these again today...with 1 tsp gelatin (as per new rule) - this recipe didn't need xanthan gum or gelatin.

P.S.  For your convenience, I will update my findings here later today. :)  Hot out of the oven (used the gelatin), this dessert is perfect and so tasty!  Let you know later how it is when it cools down.  These were only a titch less moist/doughy (the first time I made it without the gelatin (bake mix 2) and without xanthan gum (bake mix 1) with the gelatin, but more authentic this way and now I notice my hubby carving away at it too....success! :)  I would suggest using the gelatin.

2 eggs
Liquid sweetener (sucralose or stevia) to equal 3/4  cup (175 mL)
1/4  cup granulated erythritol (60 mL)
1/2   cup light olive oil (125 mL)
1  tsp almond extract, OR vanilla extract (5 mL)
1 tsp unflavored gelatin (5 mL)
11/4  cups Gluten-Free Bake Mix, (300 mL)
1/tsp baking powder (2 mL)
1/tsp salt (0.5 mL)
1/4  cup sugar-free chocolate chips (60 mL)
11/2   tbsp chopped, raw almonds (22 mL)

Preheat oven to 350°F (180°C).  Grease an 8-inch (20 cm) square pan. 

In food processor, process eggs.  Add sweetener, erythritol, olive oil and almond extract; process.  In medium bowl, combine Gluten-Free Bake Mix (see link above), baking powder and salt.  Spread in pan and smooth top (if using gelatin cover with a piece of plastic wrap and press the batter out smoothly). 

In food processor, with sharp blade in place, process chocolate chips and almonds until chopped.  Sprinkle over top of blondies.  Bake 18 to 20 minutes, or until a knife inserted in center comes out clean.  Allow to cool completely on wire rack before serving.  I like these served at room temperature.

Yield:  16 servings
1 big serving
126.5 calories
2.5 g protein
11.3 g fat

2.1 g net carbs

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

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Tuesday, March 25, 2014


A slice of this pie looks beautiful on a plate and tastes exquisite. I love pies.  I sometimes wonder why then I have so few on my website.  It's time to change that!  I think part of it is fruit pies themselves tend to be rather carby, plus strawberries give me migraines.  Raspberries are expensive and not easy to come by, apples, peaches and pears are too carby, so fruity pies are not something I make very often.  It's very good and I have made it with strawberries instead of blueberries.  This recipe is in Low-Carbing Among Friends, Volume 1, page 76.

Single Piecrust, page___  (see below)
1 cup ricotta cheese (250 mL)
5 oz regular cream cheese (150 g)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
2 tsp lemon juice (10 mL)
Blueberry Topping:
13/cups frozen blueberries, (425 mL)
1/cup water (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (50 mL)
3/tsp Thickening Agent, OR 1/2 tsp xanthan gum (3 mL)
Garnish: Creme Fraiche or whipped cream (Click for recipe)

Single Piecrust:  Follow directions on page___.  Bake as directed.

Filling:  In food processor with sharp blade, blender or in bowl with electric mixer, process ricotta cheese until smooth.  Add cream cheese, liquid sweetener and lemon juice; process until smooth.  Spread evenly over baked crust. 
Chill until firm.

Blueberry Topping:  In saucepan, combine blueberries, water, liquid sweetener and Thickening Agent, page___.  Bring to boil and cook until blueberry sauce thickens.  Allow to cool slightly.  Pour topping over chilled cheese layer, leaving outer edge bare.  Refrigerate pie.  Later garnish with Crème Fraiche, page___ around outer edge of pie, if desired, or use the carrot cake frosting and pipe rosettes decoratively on the perimeter using a pastry bag and rose tip.

Variations:  Glazed Raspberry Cheese Pie: Substitute frozen unsweetened raspberries. (6.0 g Carbs)

Glazed Strawberry Cheese Pie:  Substitute frozen unsweetened strawberries. (6.4 g Carbs).

Yield: 10 servings
1 serving
210.0 calories
7.8 g protein
16.1 g fat
6.9 g net carbs

This is a lower carb and more substantial crust that tastes great.  People have used this to make savory empanadas or little fruit pies.  I have yet to do that, but will one of these days!

11/4 cups Gluten-free Bake Mix (300 mL)
3 oz cream cheese, softened (90 g)
2 tbsp powdered erythritol (30 mL)
1 tbsp butter, softened (15 mL)
1/tsp baking soda (1 mL)
1/tsp salt (0.5 mL)

In food processor or in bowl with electric mixer, process Gluten-Free Bake Mix, cream cheese, powdered erythritol, butter, baking soda and salt until mixed.  Form a ball with dough using your hands and cover with plastic wrap.  Chill dough about 1 hour or freeze for quicker chilling.

Roll dough out (if crumbly, chill longer) between two sheets of plastic wrap to fit shallow 9-inch (23 cm) glass pie dish.  Remove top sheet of plastic wrap.  Pick up sheet with dough and invert over pie dish. Remove plastic wrap.  Use small rolling pin or small cylindrical object in pie dish, if necessary, to further roll dough.  Patch dough where required.  A straight edge up the sides is practical.  Push down slightly from edge onto dough with thumbs and this will make a slightly thicker border for the crust.  Bake in 350°F (180°C) oven 10 minutes.

Yield: 10 servings
1 serving
101.3 calories
3.1 g protein
8.3 g fat
3.2 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! 

Monday, March 24, 2014


These are pretty cookies that form uniform little mounds, which are then covered in chocolate.  I placed an eighth of a Maraschino cherry (0.3 g carbs) on each chocolate-covered cookie for color and extra appeal.  These cookies are great plain as well.  When I was younger (35 years old) and wrote my first little cookbook (for traditional diabetic diets), cookies were not my forte.  In fact, I had to replace one or two recipes as they were too weak.  A friend of mine shared her Jumbo Spice cookie recipe and came to my rescue.  I guess I had a real cheek in those days to write a cookbook considering, however, it became a best seller in 6 months, and that began a career in writing recipes for people on special diets.  Ian remortgaged our first home to pay for a few pallet loads of cookbooks.  It was a real leap of faith on his part!

Note:  I didn't use gelatin in this recipe, nor did I used xanthan gum.  You can use them though.  I was experimenting.  I do prefer the gelatin option these days, however, these cookies turned out great without either.

1 cup butter, softened (250 mL)
3 egg yolks
Liquid sweetener to equal 1 cup (250 mL)
1/3  cup Natural Mate® sweetener,* (75 mL)  TRY this sweetener - it is amazing!!
  (either sucralose or stevia blended with
  erythritol, OR similar product, OR even erythritol - use 1 tbsp less)
1/2  tsp vanilla extract (2 mL)
21/4 cups Gluten-Free Bake Mix (560 mL)
1 tsp baking soda (5 mL)
1 tsp cream of tartar (5 mL)
Chocolate Frosting:
1/2  cup sugar-free chocolate chips (125 mL)
1 tbsp butter (15 mL)
2 tbsp whipping cream (30 mL)
Bits of Maraschino Cherries for garnish (optional)

Preheat oven to 300°F (150°C).

In food processor, process butter, egg yolks, liquid sweetener, Natural Mate® sweetener and vanilla extract.  In medium bowl, combine Gluten-Free Bake Mix, page___, baking soda and cream of tartar.  Add to food processor and process well.  Form small balls from exactly 11/2  tsp (7 mL) of cookie batter.  Place balls on ungreased cookie sheets.  Bake on upper middle shelf (i.e. one rung from top rung) 15 to17 minutes, or until light brown underneath.  Cool on cookie sheets 1 minute.  Using thin, flat metal spatula, transfer to wire rack to further cool.  Frost cooled cookies with Chocolate Frosting and top with a small piece of cherry, if desired.

Chocolate Frosting:  In double boiler, melt chocolate chips with butter.  Stir in whipping cream.  

Helpful Hint:  Natural Mate® sweeteners are available on Amazon.

Yield:  50 cookies
Without/with chocolate
58.9/70.5 calories
1.0/1.1 g protein
5.6/6.4 g fat
1.1/1.2 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, March 22, 2014


  I really like this pretend dish.  I’m not sure how closely it mimics sweet potato casserole, but my husband said this is a keeper!  Veggies are King on our low-carb WOL.  Love to find lovely ways with our veggies.  Veggies are our carbs for the most part, so make them interesting and fun.  This one tastes carby, and is sure to make you feel like you are cheating.

2 eggs
2 tbsp melted butter (30 mL)
Liquid sweetener to equal 1 cup sugar (250 mL)
2 tbsp powdered erythritol (30 mL)
1/2  tsp salt (2 mL)
1 tsp vanilla extract (5 mL)
2 cups any cooked yellow squash (500 mL)  Basically what I use is something like Acorn squash or Butternut squash...something I get in the tropics. (not spaghetti squash though)
1 cup canned pumpkin (250 mL)
1/2  cup heavy cream (125 mL)
1/2  tsp glucomannan powder, OR xanthan gum, OR (2 mL)
1 tsp cornstarch (5 mL)
Ground nutmeg sprinkle, optional

Preheat oven to 350°F (180°C).  In food processor, process eggs, butter, liquid sweetener, erythritol, salt and vanilla extract.  Add squash, pumpkin, heavy cream and glucomannan powder, OR xanthan gum, OR cornstarch; process until smooth.  Pour into 9-inch glass pie dish. Sprinkle with ground nutmeg. Bake about 40 minutes or until set.

Helpful Hints:  Whenever I want to reduce the sodium in a dish, I use half regular salt and half No Salt®.  The latter does not taste great on its own, but mixed with regular salt, it tastes great in most dishes and even baking.

Yield:  8 servings
1 serving
113.3 calories
2.7 g protein
9.1 g fat
4.8 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, March 15, 2014


An easy, tasty supper casserole. Start with a bought roast chicken and what could be simpler?  I have made this recipe dozens of times.  You can serve it with a salad, over cauli-rice or wild rice or cooked quinoa (or mix these with cauli-rice for a more substantial "rice") if you are in maintenance.  This recipe comes from South Africa.

1 roasted chicken
12 oz fresh mushrooms (340 g)
1 tbsp butter (15 mL)
Curry Sauce:
1 cup whipping cream (250 mL)
6 tbsp sugar-free ketchup (90 mL)
1/4 cup olive oil (50 mL)
2 tbsp white vinegar (25 mL)
1 tsp curry powder (5 mL)
1 tsp dry mustard (5 mL)
Sweetener equal to 1 tsp sugar (5 mL)
1/2 tsp salt (2 mL)
1/8 tsp black pepper (0.5 mL)
1/4 cup sliced almonds, toasted (50 mL)
1 tbsp butter (15 mL)

Debone chicken and cut into bite-size pieces. Place in 9 x 13-inch (23 x 33 cm) glass baking dish. In large frying pan, fry mushrooms in butter until softened. Layer over chicken.

Curry Sauce: In medium bowl, whisk together whipping cream, low-carb ketchup, olive oil, white vinegar, curry powder, dry mustard, sweetener, salt and pepper.

Pour sauce over chicken and mushroom layers.

Topping: Sprinkle almonds over casserole and dot with butter.

Bake in 350°F (180°C) oven 30 minutes.

Yield:  8 servings
1 serving
342.7 calories
30.1 g protein
26.9 g fat
3.9 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!

Sunday, March 9, 2014


If you love coconut and you love the added fiber in something that is otherwise a decadent, beautiful and sweet treat, then you’ll like this.  Keep in mind though that not everyone likes coconut.  Cupcakes are all the rage at the moment.  Did you know that?  Really sometimes I cannot tell the difference between muffins and cupcakes, however, typically cupcakes have a more delicate texture than muffins.  All my low-carb attempts at cupcakes have been nice, but different.  They are not the light, fluffy sort of cupcakes that some of us remember.  Mine tend to be denser and more rich.  To serve them, they need to be at room temperature, or taken out of the fridge and nuked briefly for the texture to be lighter.  I used much less butter in this one, because I figured it was perhaps the butter contributing to the texture.  I think in part that is true.  At room temperature these were lighter in texture than my other cupcake recipes.  

Note:  I used Gluten-Free Bake Mix 3 (didn't suggest version 1, because I only added a titch of xanthan gum...and, of course, no gelatin for this recipe).  I gave links to liquid stevia and liquid sucralose.  I can't taste the former as sweet, but if you are more comfortable with stevia, that's the one I recommend, however, you are welcome to use your own preference.

21/4 cups Gluten-Free Bake Mix 3 (560 mL)
1 tbsp baking powder (15 ml)
1/tsp xanthan gum (1 mL)
1/cup coconut oil (60 mL)
2 tbsp butter, softened (30 mL)
6 eggs
Liquid sweetener or this one to equal 1 cup sugar (250 mL)
1/cup sour cream (125 mL)
6 tbsp granulated erythritol (90 mL)
2 tbsp whipping cream (30 mL)
1 tsp vanilla extract (5 mL)
1/tsp coconut extract (2 mL)
1 cup unsweetened desiccated coconut (250 mL)
Toasted coconut for garnish, optional
Buttercream Frosting (see recipe below)

Preheat oven to 350°F (180°C).

In large bowl of mixer, combine Gluten-Free Bake Mix 3, baking powder and xanthan gum; mix well on low speed.  Add coconut oil and butter  and mix on low speed until coarse crumbs form.

In separate medium bowl, combine eggs, liquid sweetener, sour cream, granulated erythritol, whipping cream, vanilla and coconut extracts.  Whisk together with a fork.  Slowly stream into the dry ingredients and increase the speed to medium high to combine well, scraping the sides occasionally.  Fold in coconut.  Spoon into paper-cup-lined muffin pans (first grease the muffin cups, so that the paper cups sit more firmly).  Fill the paper cups almost completely.  Bake 20 to 22 minutes, or until cake tester comes out clean.  Remove cupcakes and allow to cool on a cake rack.  Frost when completely cool with Buttercream Frosting, page___. If desired, garnish frosting with toasted coconut. Serve at room temperature, however, store in the refrigerator after 24 to 48 hours.

Yield:  12 cupcakes
1 with/without frosting
328.9/260.9 calories
8.9/7.3 g protein
28.8/22.1g fat
6.4/5.7 g net carbs

This frosting is easy and one can easily double the recipe when required.
1/cup butter, softened (60 mL)
7 tbsp whipping cream* (105 mL)
Liquid sweetener to equal 1/cup sugar (125 mL)
1 tsp molasses (5 mL)
6 tbsp vanilla whey protein (90 mL)
1/cup powdered erythritol (60 mL)

In small bowl of mixer, combine butter, cream, liquid sweetener and molasses.  Beat until smooth, scraping the sides occasionally.  Add vanilla whey protein and powdered erythritol.  Beat again until smooth and fluffy.

Helpful Hint:  I used the kind of cream that is shelf-stable.  This frosting will probably work with fresh cream as well.  The erythritol is a commercial powdered erythritol, but make sure it is finely powdered (use a coffee bean grinder or blender to blend it and remove any lumps).  In this recipe, the erythritol will not recrystallize out.  This frosting may be refrigerated until needed.  Bring to room temperature and beat again until fluffy.

Yield:  11/cups (300 mL)
1 serving out of 12 for cake
71.1 calories
2.2 g protein
6.7 g fat
0.8 g net carbs

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

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