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Saturday, August 23, 2014


For tender steak, you could also use bottom round, flank, skirt or blade steaks.  Ribeye, T-Bone and tenderloin have little connective tissue and would not do well in the slow-cooker.  Slow-cooker meals can be a real time saver for busy folks.  Even I find the odd slow-cooker dinner a huge help.  Then all I need to provide is some tasty side dishes.  It makes it easier for sure.

Side Dishes: Celery Crunch Casserole and Buttery Cauli Mash

Bacon fat
2 lbs beef sirloin, cut into (0.9 kg)
  2-inch (2.5 cm) strips
14.5 oz can diced tomatoes (398 mL)
1/cup chicken stock (125 mL)
1/cup water (125 mL)
2 tsp soy sauce (10 mL)
Sweetener to equal 2 tsp sugar (10 mL)
1 tsp liquid smoke (5 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
2 large green peppers, cut up (or colored ones)

In bacon fat, brown beef. In medium bowl, combine tomatoes, chicken stock, water, soy sauce, sweetener, liquid smoke and cornstarch.  Pour sauce mixture over beef and peppers.  Place slow-cooker on low for 6 to 8 hours.

Yield:  6 servings
1 serving
289.2 calories
30.7 g protein
13.8 g fat
1.7 g fiber
8.3 g net carbs 

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Beginning the first layer of the lasagna - sauce first and then meat mixture

Three layers of crepes, sauce, meat mixture and cheese 

Out of the oven 

Check out the molten cheese and layers of crepes with yummy filling

This amazingly tasty lasagna could be served for breakfast, lunch or dinner!  I loved it and to my mind it rivals my other Crepe Lasagna which is basically a copycat of the real thing.  Lasagna noodles are easy to replace when using my ultra low-carb crepe recipe.  I don't miss lasagna at all now.  Truth be told though, I've never been a big pasta eater, even in my high-carb days. I used to love bread and today I can take it or leave it.  Desserts were also my Achilles heel and even today I have to watch sugar.  It's hugely addictive and pretty much guaranteed to put on weight.

13 Crepes required (DOUBLE the crepes recipe - click the highlighted, underlined words)
4 cups cooked chicken (1 L)
1 lb sliced mushrooms (0.45 kg)
2 tbsp bacon fat, divided (30 mL)
Salt and pepper sprinkle, to taste
1 medium onion, chopped
9 slices bacon, cooked and cut into pieces
Cheese Sauce (double recipe)
  (use only 2/3 cup (150 mL) grated Mozzarella cheese)
2 cups grated Mozzarella cheese (500 mL)

Prepare crepes. You will have to double the recipe to get enough crepes.

In large bowl, place cooked chicken, cut up into bite-sized pieces.

In large skillet, over medium high heat, cook mushrooms in 1 tbsp (15 mL) bacon fat.  Toss to combine with bacon fat.  Place lid lightly on skillet and cook until moisture evaporates.  Remove lid and stir fry briefly, sprinkling very lightly with salt and black pepper.  Add to chicken.

In same skillet, over medium high heat and in remaining bacon fat, cook onion until turning brown.  Add to chicken and mushrooms.  Add cooked bacon pieces as well.

Prepare Cheese Sauce.

To assemble:  Place a small amount of cheese sauce on the bottom of a 9 x 13-inch (23 x 33 cm) baking dish.  Layer with 4 crepes and fill in spaces with part of the extra crepe (remember there are 13).  Top with more cheese sauce, chicken mixture and 2/cup (150 mL) grated Mozzarella cheese.  Repeat once more. Then one last layer is 4 crepes, cheese sauce, meat mixture and cheese on top.

Cover casserole with tin foil.  Bake in 350°F (180°C) oven 25 minutes.  Remove foil and bake 5 minutes uncovered.  Allow to cool 5 minutes before serving.

Yield:  12 servings
1 serving
334.9 calories
25.6 g protein
23.7 g fat
0.6 g fiber
5.3 g net carbs 

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Sunday, August 17, 2014



I love these crepes!  Spread them with cream cheese, fold them over or roll 'em up and cover them in a sweet strawberry sauce (OR use frozen unsweetened raspberries instead). Yummy treat for a dessert or for breakfast!

3 oz regular cream cheese (90 g)
5 eggs
2 tbsp coconut flour (30 mL)
1 tbsp gluten-free oat flour (15 mL)
Liquid sweetener to equal 4 tsp sugar (equivalent 2 packets sweetener of your choice) (20 mL)
1/2 tsp vanilla extract (5 mL)
Strawberry Sauce:
3 cups frozen, unsweetened strawberries (750 mL)
Liquid sweetener (sucralose or stevia) to equal 1/3  cup sugar, OR 
  granular sweetener equivalent
2 tbsp powdered erythritol (30 mL)

Sweetened Spreadable Cream cheese (for inside crepes)

In food processor, process cream cheese.  Add eggs; process.  Add coconut flour, oat flour, liquid sweetener and vanilla extract and process until smooth, scraping down the sides at least once and processing again.

Use 3 tbsp (45 mL) batter for each crepe and a small, nonstick 6-inch (15 cm) crepe pan (inside diameter).  Tilt pan to coat with batter.  Cook over medium heat.  Flip crepe when it is easy to slide a spatula underneath it.  Cook a few seconds on the second side.  Set aside in covered casserole dish and in the oven at a low heat of 190°F (88°C).  Brush pan with a little olive oil between every other crepe or so.

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 crepes.

Assembly:  Spread crepes with sweetened spreadable cream cheese, roll up and serve with strawberry sauce.

Yield:  11 crepes
1 crepe
41.9 calories
3.1 g protein
2.5 g fat
1.0 g net carbs

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Saturday, August 16, 2014


Fabulous color…rich, dark pink….so pretty.  This pie is delicious.  More than half was gone in less than a few hours and it was just hubby and me.  It is sweet-tart with a delicious cookie crust on the bottom, although you could skip the crust, if you like.   You can also use frozen strawberries instead.

Cookie Crust:
11/cups Gluten-Free Bake Mix (300 mL)
  (could use a mixture of almond flour and 2 tbsp coconut flour)
1 tbsp powdered erythritol (15 mL)
1/tsp salt (0.5 mL)
1/3  cup unsalted butter (75 mL)
1 egg yolk
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (60 mL)
1 tbsp ice cold water (15 mL)
1/tsp vanilla extract (2 mL)

8 oz regular cream cheese (250 g)
Liquid sweetener to equal 1 cup sugar (250 mL)
1 tbsp lemon zest
2 tsp fresh lemon juice (10 mL)
1 package gelatin (1 tbsp; 15 mL)
1/4  cup water (60 mL)
12-oz packet frozen, unsweetened raspberries, OR strawberries (375 g)
Granular sweetener* to equal 2 tbsp sugar (30 mL)  OR use what you normally use! (also comes in a stevia version...see below)

Crème Fraiche:
1 cup whipping cream (250 mL)
Liquid sweeter (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/tsp xanthan gum (0.5 mL)
2/cup sour cream (150 mL)
1/tsp vanilla extract (2 mL)

Preheat oven to 350°F (180°C). 

Cookie Crust:  In medium bowl, combine Gluten-Free Bake Mix (or ground almonds and coconut flour mixture), powdered erythritol and salt.  Rub in butter with your fingers until evenly distributed.  In small bowl whisk together egg yolk, liquid sweetener, ice cold water and vanilla extract.  Stir into dry ingredients until they come together (It should not be too wet, so add a little more bake mix, if needed).  Press into a 9-inch (23 cm) glass pie dish and a little way up the circumference.  Bake 15 minutes, or until crust is turning golden in places.  Set aside to cool.

Filling:  In food processor or mixer, process cream cheese, liquid sweetener, lemon zest and lemon juice until smooth.  In medium bowl combine raspberries and granular sweetener. In cereal bowl, combine gelatin and water.  Nuke about 35 seconds or until gelatin has melted and dissolved. Stir gelatin mixture and Crème Fraiche into the cream cheese filling.  Then stir in the raspberries, until the whole mixture is a beautiful, bright pink color.  Scoop into center of cooled crust.  Spread mixture evenly in pie dish.  Cover pie with a dinner plate turned upside down and refrigerate.

Crème Fraiche:  In ice cold mixing bowl with ice cold beaters or in food processor with whipping assembly, on lower speed process whipping cream with liquid sweetener.  While processing, sprinkle in xanthan gum.  As it thickens significantly, quickly add the sour cream and vanilla extract, just until combined.

Helpful Hint:  *I used Natural Mate® erythritol/sucralose granular sugar substitute, which also comes in a stevia version.

Yield:  10 servings
1 serving
310.7 calories
6.2 g protein
27.9 g fat
2.3 g fiber
7.1 g net carbs 

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

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Friday, August 15, 2014


Halved chicken breasts with sausage on top

Muenster cheese laid over top of the sausage

Mushroom soup poured evenly over casserole and topped with crispy bacon and parsley

Sprinkled with "Bread" Crumb Topping

Fully baked and out of the oven!  Now it was 5 pm and getting dark due to stormy weather!

On the dinner plate and ready to enjoy! :)

 This could be a company casserole.  It’s that delicious.  I served it with long green beans and I think it would be great with sweet mustard peppers and mushrooms as well.  It is great mixing salty and sweet, I find.  Even just a few banana slices would add that bit of sweetness, which is what I did.  If you are looking to reduce the saltiness a little, skip the seasoning salt on the chicken.  The mushroom soup is plenty salty enough.

3.3 lbs chicken breasts, (1.5 kg)
  sliced in half longitudinally
Seasoning salt, to taste
Black pepper, to taste
4 sausages, your favorite (12 oz; 340 g)
6 oz Muenster cheese slices (170 g)
Condensed Cream of Mushroom Soup (don't dilute it, leave out xanthan gum)
1/cup sour cream (125 mL)
1/cup mayonnaise (60 mL)
5 slices bacon, cooked crisp and crumbled
1/cup chopped flat-leaf parsley (60 mL)
Crumb Topping:
3/cup Gluten-Free Bake Mix 3, OR (175 mL)
  “Bread” Crumbs, OR simply almond flour
1/cup Parmesan cheese (60 mL)
2 tbsp butter, melted (30 mL)

Preheat oven to 350°F (180°C). 

Slice chicken breasts in half and line a 9 x 13-inch (23 x 33 cm) glass baking dish.  Move the breasts over a bit to fit them all in, lining them horizonally all along the sides as well as vertically in the center.  Sprinkle chicken breasts lightly with seasoning salt and black pepper.  Slice sausages into rings and place evenly over the top of the chicken.  Layer with Muenster cheese slices.

Prepare Condensed Cream of Mushroom soup (don’t add the water to thin the soup).  Stir in sour cream and mayonnaise.  Spread over top of the casserole to cover completely.  Sprinkle bacon bits and parsley over top of soup mixture.  Now sprinkle the Crumb Topping over top of everything.  Bake covered with foil 45 minutes.  Remove foil and bake another 20 minutes, or until chicken casserole is bubbly and hot and the chicken is white throughout.

Crumb Topping:  In small bowl, combine Gluten-Free Bake Mix 3,  OR “Bread” Crumbs, Parmesan cheese and melted butter.  

Yield:  8 servings
1 serving
651.7 calories
62.3 g protein
40.9 g fat
0.1 g fiber
4.9 g net carbs 

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

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Thursday, August 14, 2014


 Honestly, these gorgeous, large chunky cookies totally rival my famous chocolate chip cookies.  Great special occasion cookies!  These are worth making, trust me on this one.  Keep them in the refrigerator for the best texture, I think.

1 2/3  cups salted cashews* (400 mL)
21/cups Gluten-Free Bake Mix 2, (560 mL)
1 tsp baking soda (5 mL)
1/cup unsalted butter, softened (125 mL)
1 egg
Liquid sweetener (sucralose or stevia) to equal 11/cups sugar (300 mL)
1/cup granulated erythritol (75 mL)
11/tsp unflavored gelatin (7 mL)
1 tsp vanilla extract (5 mL)
30 cashews for garnish

Preheat oven to 350°F (180°C).  Spread all the cashews out on a cookie sheet, including the ones reserved for garnish.  Bake 8 to 10 minutes. Reserve 30 cashews for the tops of the cookies.  When cooled, chop cashews finely in a food processor, using the pulse button. 

In medium bowl, combine Gluten-Free Bake Mix 2, page 149 190 and baking soda.

In food processor or mixer, process butter.  Add egg, liquid sweetener, erythritol, gelatin and vanilla extract.  Process well.  Add dry ingredients; process.  Stir in chopped cashews.  Make 1 tbsp (15 mL) balls of dough and place them on a lightly greased cookie sheet.  Press a cashew from reserved cashews in the top of each mound of cookie dough.  Bake 15 to 20 minutes, until cookies are golden brown underneath.

Variations:  *You can use 1 cup (250 mL) cashews (chopped after roasting) and 2/cup (150 mL) sugar-free white chocolate bar (Ross® bars) chopped up in this (fantastic!).  White chocolate goes beautifully with the cashews.  Or, use regular sugar-free chocolate chips Lily’s® at or Hershey’s Sugar-free Chocolate Chips from Wal-Mart.  If you prefer, you can use pecans in this recipe instead. They won’t be salted obviously, but it will still be a great cookie!  

Yield:  30 cookies
1 cookie
120.6 calories
3.1 g protein
10.1 g fat
0.0 g fiber
4.7 g net carbs 

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Tuesday, August 12, 2014


 I have a granola recipe that is awesome, but it is fussy and this one is so easy, that it is my go-to recipe for granola now. It also remains super-crunchy and we live in a humid climate. You can even eat it as cereal with low-carb milk and sweetener, but it is best served atop your favorite yogurt, such as Greek yogurt, which you can sweeten to your taste or over ice cream.  Did you know that 1 cup of yogurt has only 4 usable grams of carbohydrate?  Here is an excerpt from Splendid Low-Carbing (my earlier series of low-carb cookbooks):

"Yogurt, Buttermilk and Kefir - Happily, the Go-Diet authors, Jack Goldberg and Karen O’Mara changed my outlook with regard to these products.  The live cultures such as lactobacillus are hugely beneficial to your health in many ways (see pages 21 and 48 of their book), not the least of which is helping combat yeast overgrowth, promoting colon health and boosting the immune system.  According to laboratory studies, 1 cup (250 mL) plain yogurt contains only about 4 grams of carbohydrate, since these live bacteria have changed the lactose into lactic acid, and this is not taken into account in the nutritional analysis.  Daily consumption of yogurt is therefore highly recommended."  

I have also made this recipe with my Gluten-Free bake mix instead of ground almonds (almond meal).  I added quite a bit of cinnamon to change up the flavor.  That was a good idea!

Staying regular....this recipe helps with that!  No more need for pysillium husks!

2 egg whites
1/cup powdered sweetener (60 mL)
Liquid sweetener, to taste (optional)
3/tsp salt (3 mL)
2 cups almond meal* (500 mL)
1 cup raw almonds, chopped (250 mL)
1 cup pecans, chopped, (250 mL)
  OR use walnuts (cheaper), if you prefer - OR MORE ALMONDS!!
2 cups raw almonds, chopped (500 mL)
Preheat oven to 350°F (180°C). 

In small bowl, combine egg whites, powdered sweetener, liquid sweetener (if using) and salt

In large bowl, combine almond meal, 1 cup (250 mL) almonds, pecans and egg white mixture.  Mix well.  Spread on ungreased cookie sheet, making little clumps (pinch a bit between your fingers and repeat - spreading the small clumps out on the cookie sheet).  Place on middle shelf in oven.  Bake 10 minutes, stir and bake another 10 minutes, or until toasty - possibly another 4 minutes!  Stir in 2 cups (500 mL) chopped almonds.  The granola will crisp up more as it cools.  Store at room temperature in an airtight container. 

Variations:  You can play with this recipe and use the nuts you prefer.  After baking, you can add some chopped dried fruit, raisins, sugar-free dried cranberries or desiccated coconut or even chocolate chips or a chocolate bar broken up into bits (white or dark).  This will make it almost like a trail mix and you'll want to simply snack on it.

Helpful Hints:  *You can use almond flour, but I actually prefer homemade almond meal in this (I grind sliced almonds in a coffee bean grinder).  The lighter version is using almond flour. The granola should last at least a month stored at room temperature in an airtight container. It remains crunchy as can be! 

Yield:  51/cups (1.25 L)
1/cup (60 mL) per serving
208.4 calories
6.8 g protein
18.3 g fat
3.7 g fiber
2.9 g net carbs

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Sunday, August 10, 2014



This delightful salad with my own tweaks lends itself to some wonderful ideas for variations, so be sure to check them out at the bottom of the recipe! This recipe will definitely feed a crowd.  The Smoked Gouda lends an amazing flavor to the salad and would be especially great served at a barbecue.  The original recipe called for 1/2 cup of sugar.  Feel free to reduce the sweetener to taste, leave it out, or use your own preferred sweetener.

Note:  If you prefer, you can blanch the vegetables in boiling water for 2 to 3 minutes to take the edge off the crunchiness (especially for the cauliflower (that's why I suggest cutting it real small).  Then drain the vegetables well in a colander over a bowl.

1 lb chopped broccoli (0.45 kg)
1 lb chopped cauliflower (0.45 kg)
  (chopped into very small chunks)
1/lb bacon, fried and crumbled (0.2 kg)
  (about 7 slices)
2 cups grated Smoked Gouda, OR (500 mL)
  Cheddar cheese, divided
1 cup mayonnaise (250 mL)
1 cup sour cream (250 mL)
Liquid sweetener (sucralose or stevia) NO CARB sweetener (125 mL)  OPTIONAL!!
  to equal 1/cup sugar sweetness 
  (this is optional...but the sweet taste is popular in this)
1/tsp salt, OR to taste (2 mL)

In large salad bowl or trifle bowl, combine broccoli, cauliflower, bacon and 11/cups (375 mL) Smoked Gouda or Cheddar cheese.  In medium bowl, combine mayonnaise, sour cream, liquid sweetener and salt.  Stir the creamy mixture into the broccoli salad.  Sprinkle the remaining cheese over the top.  Cover the salad bowl with plastic wrap and chill before serving.

Variations:  Leave out the cauliflower and use only broccoli.  Add some chopped or sliced red onions.  Replace the cauliflower with diced cooked chicken.  Maybe add in some chopped, hard boiled eggs.  

Yield:  12 servings
1 serving
302.9 calories
25.7 g protein
25.7 g fat
1.6 g fiber
4.1 g net carbs 

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

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Friday, August 8, 2014


These pork chops couldn't be tenderer and the breading was perfectly tasty.  I think a regular flour breading could not taste any better than this.  I was amazed at how tasty and tender my pork chops were made in this way.  In fact, what I've discovered is that this sort of breading is way nicer than flour-based breadings, or even with breadcrumbs.  

7 pork chops (2 lbs; 0.9 kg)
  (about 1/2 -inch (2.5 cm thick)
Egg wash:
1 egg
1 tbsp water (15 mL)
1/cup Gluten-Free Bake Mix ((75 mL) (CLICK highlighted text for recipe) OR you could use almond meal/flour instead OR a mixture of almond flour and coconut flour
2 tbsp grated Parmesan cheese (30 mL)
  (not the fresh kind)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)

4 tbsp butter, divided (60 mL)
2 tbsp light olive oil, divided (30 mL)

Carefully rinse pork chops and pat dry with paper towels.  In medium bowl, using fork, beat egg with water.  In another medium bowl, or on a dinner plate, combine Gluten-Free Bake Mix, Parmesan cheese, salt and pepper.  Dip pork chops in egg wash and then spoon breading over the pork chops on both sides.

In large nonstick frying pan, heat 2 tbsp (30 mL) butter and 1 tbsp (15 mL) oil over medium heat.  When it starts to turn brown, add the pork chops, dredged in bake mixture.  Cook 1 minute and turn the chops.  Cook another 2 minutes, and if not yet done, turn the chops again and cook 1 to 2 minutes, until done.  I can usually tell by cutting into the chop with a knife whether it is done (you don’t want to overcook the chops or they will become tough), however, the internal temperature of pork chops when cooked should be 145°F (63°C to 160°F (71°C), according to the new guidelines.

Yield:  7 servings
1 serving
369.2 calories
22.2 g protein
30.1 g fat
0.0 g fiber
1.2 g net carbs 

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

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