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Monday, October 27, 2014


This cake is surprisingly cake-like in texture, soft and super with the filling.  This makes a quick treat.  You can even serve it to folks who pop in unexpectedly.  In minutes you can coffeecake and tea!  Ian and I enjoyed this cake over tea.  The creamy filling is substantial and it makes this cinnamon-flavored cake!

1/2 cup Gluten-Free Bake Mix 2, (125 mL)
  (no gelatin required)
2 tbsp powdered erythritol (30 mL)
1/2 tsp cinnamon (2 mL)
1/2 tsp baking powder (2 mL)
1/4 tsp baking soda (1 mL)
1 large egg
2 tbsp sour cream (30 mL)
Liquid sweetener (sucralose or stevia) to equal 2 tbsp (30 mL)
1 tbsp olive oil (15 mL)
3 pecans, chopped for garnish
Pinch powdered erythritol, for garnish (optional)
1/2 cup spreadable cream cheese (125 mL)
2 tbsp sour cream (30 mL)
Liquid sweetener to equal 2 tbsp sugar (30 mL)
1/4 tsp vanilla extract (1 mL)

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

In small bowl, beat egg with fork.  Add sour cream, liquid sweetener and olive oil.  Mix well.  Add to dry ingredients and combine well.  Pour into small rectangular or square container.  I used a plastic Tupper-ware style container.  It measured 6 x 4 inches (15 x 10 cm).  Sprinkle top of cake with chopped pecans. Nuke 1 minute and 30 seconds,* or until cake springs back when touched.  Loosen edges with a knife and invert.  If it is still not fully cooked on the underside, nuke a few seconds more.  Slice cake through the center so that you can spread the filling on one piece.  Replace the top (with the pecans).  Place in the freezer for 5 minutes or so, and enjoy! You can sprinkle the top with powdered erythritol, if desired, however, it's pretty good-looking without that.

Filling:  In small bowl, nuke cream cheese about 25 seconds* to soften.  Add sour cream, liquid sweetener and vanilla extract; stir to combine.

Helpful Hints: *I have a Panasonic Inverter microwave oven, 1200 watts. If your microwave oven is smaller and less powerful than mine, you may need a bit more time to get the same result as I did.

Yield:   5 servings
1 serving
145.4 calories
3.8 g protein
12.5 g fat
0.1 g fiber
3.9 g net carbs 

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Saturday, October 25, 2014


Here is a recipe that is fine for Induction as well.  Cannoli is an Italian dessert pastry that is typically filled with a creamy filling, often with a ricotta cheese filling in the center.  This is unusual as it is mixing slightly salty and sweet flavors together, which I adore. I didn’t use ricotta cheese or mascarpone cheese, but rather cream cheese, whipping cream and sour cream. This is not really a recipe as such, as you have to play with it yourself.  Every microwave oven will be different.  The cheese you experiment with will also most likely be different to what I used.  I don’t believe one Cannoli will be more than 0.5 grams net carbs.  I found very mild, slightly thick Gouda cheese slices at the deli in a grocery store that worked best for this application, however, it even worked with grated Mozzarella cheese, so I am sure other cheeses will work as well.  I have a large microwave oven – a Panasonic Inverter, 1200 watts.

8 oz regular cream cheese, (250 g)
1/4 cup sour cream (60 mL)
4 tbsp powdered erythritol (60 mL)
Liquid sweetener to equal 1/4 cup (60 mL)
2 tbsp whipping cream (30 mL)
1/2 tsp vanilla extract (2 mL)
Gouda cheese slices, each slice (0.4 oz; 1 g), OR
  1/4 cup grated Monterey Jack Cheese per Cannoli

In food processor or blender, process softened cream cheese, sour cream, erythritol, liquid sweetener, whipping cream and vanilla extract until smooth.  This is the filling….you will need about 2 tsp (10 mL) filling per Cannoli.

Place a piece of parchment paper on a dinner plate.  Space the cheese slices wide apart (or they will meld together) and nuke approximately 1 minute and 20 seconds.  Allow to cool.  Mop up excess grease with a paper towel.  Spread filling on the cheese slice and roll it up Cannoli-style.  What you want is a flexible cheese slice…not a cracker!  A little bit of experimenting will produce fun results.  Even if you make a cracker…enjoy it with the filling or with some no-sugar-added jam and a cup of tea.

For the grated cheese, you will need parchment paper again….spread the cheese out in a square or oblong shape.  You will only get two per plate, as they need to be properly separated.  Nuke approximately 45 seconds for the cheese to still be pliable, even when it cools down.  Blot excess grease with paper towel.  Fill with Cream cheese filling and roll up.

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Wednesday, October 22, 2014



A timeless meal – great on my hamburger buns. My recent SANDWICH THINS would be my preference for this recipe. I discovered that if you like you can leave the grated cheese out of the recipe for HAMBURGER BUNS (you can also use the bake mix with gelatin - the bake mixes are interchangeable) lower calories. You can also fill bell peppers with this mixture and bake in a moderate oven 25 minutes and then finally top with some cheese and bake to melt the cheese.

I made a version of my Artisan Hamburger Buns (Improved) in volume 2 of Low-Carbing Among Friends, in which I used spreadable cream cheese and left the shredded Monterey Jack cheese right out of the batter.  This makes for a less calorific bun (rises slightly less high and is less robust), a very tender texture, and, basically a much less expensive bun!  So, although I love the original recipe, this one hit the spot  perfectly and made me feel better about the calories too - It was good!  This meal is moderate in carbs (on account of the tomatoes and the bun) and doesn’t make our usual less than 10 grams of net carbs per serving.  However, many of us would be able to enjoy this recipe.

1 lb lean ground beef (0.45 kg)
Bacon fat (optional)
1/2 red or green pepper, chopped (optional)
1 tsp crushed garlic (5 mL)
1 tsp Montreal steak spice (5 mL)
14.5 oz can diced tomatoes (411 g)
2 tbsp tomato paste (30 mL)
Sugar substitute to equal 4 tsp sugar (20 mL)
1/2 tsp liquid smoke (2 mL)
1/4 tsp black pepper (1 mL)

In large frying pan brown ground beef over medium heat (in bacon fat, if necessary).  Add red or green pepper, crushed garlic and Montreal steak spice.  Stir fry 2 minutes.  Add tomatoes, tomato paste, sugar substitute, liquid smoke and black pepper.  Simmer over medium low heat about 10 minutes, or until sauce is reduced to your liking.

Yield:   6 servings (5.2 grams without bun)
1 serving with 1 bun
386.6 calories
22.4 g protein
26.0 g fat
0.0 g fiber
11.5 g net carbs (with Sandwich Thins - 8.7 grams carbs)

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Monday, October 20, 2014



These squash cakes are the best I’ve yet made, I think.  I think I ate four of these before they even made it to the table!  Very addictive with the little bit of Pepper Jack cheese in them and the crispy edges.  I’m not one for very spicy food, but this was just right for me - I mixed it with regular Monterey Jack cheese in order to make them a bit milder for my taste. Try them, I think you will also love them!  I am making them again this week!  Can't wait!

4 cups grated squash, (1 L)
  (I used ayote squash (common here - click on the highlighted text) – can use butternut squash too)
1/cup Gluten-Free Bake Mix 2, OR (75 mL)
  do a mix of almond flour, or ground almonds and coconut flour!
4 oz Pepper Jack cheese (125 g)
1/cup grated Monterey Jack cheese (125 mL)
2 eggs, fork beaten
1 tsp seasoning salt (5 mL)
1/tsp black pepper (2 mL)
1/cup bacon fat (60 mL)

In large bowl, combine squash, Gluten-Free Bake Mix 2 (or alternative), Pepper Jack cheese and Monterey Jack cheese. 

In small bowl, beat eggs with fork and stir in seasoning salt and black pepper.  Add to squash and mix really well.  Form into patties.

In nonstick frying pan, in bacon fat, over medium heat, cook a few cakes at time.  Flip them as necessary, so that they are lovely and golden on both sides.  Push down with the spatula on the cakes from time to time to reduce moisture in them and make them flatter and crispier on the outside.

Yield:  10 squash cakes 
1 squash cake (with bake mix)
151.8 calories
6.3 g protein
12.8 g fat
0.3 g fiber
2.7 g net carbs

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Sunday, October 19, 2014



Here is a good marriage between green beans and mushrooms.  I love mushrooms with parsley, so added that as well.  These green beans were great...not too many strings.  I always remove those.  Typically, I like to buy the long green beans, as there are no strings attached!  Sounds funny, but you know what I mean; much less work!

1 lb fresh mushrooms, sliced (0.45 kg)
2 tbsp bacon fat (30 mL)
1 lb green beans, cooked (0.45 kg)
1/tsp seasoning salt (2 mL)
1/tsp black pepper (1 mL)
1 cup chopped, flat leaf parsley (250 mL)
4 oz cream cheese (125 g)
2 tbsp grated Parmesan cheese (30 mL)
1/cup grated Monterey Jack cheese (125 mL)

Preheat oven to 350°F (180°C).

In nonstick frying pan, over medium heat, cook mushrooms a few minutes in hot bacon fat, tossing to coat.  Place lid on pan (slightly ajar).  Cook a few more minutes until water releases.  Sprinkle with seasoning salt and pepper, tossing to coat. Add parsley on top. Continue to cook with lid slightly off pan and when a small amount of water remains, add cooked green beans, cream cheese and Parmesan; toss.  Cook until cream cheese has melted.  Pour into a 1 qt (1 L) casserole dish.  Sprinkle with cheese.  Bake 10 minutes, or until cheese is melted.

Yield:  6 servings
1 serving
156.0 calories
8.5 g protein
10.1 g fat
2.4 g fiber
8.0 g net carbs 

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Saturday, October 18, 2014


My hubby raved and raved about this chicken.  He is said it was better than any restaurant meal we have enjoyed lately. :)  I love how beautifully feta and spinach go together and now add a creamy base for that combo and it is heavenly for stuffing chicken.

3.3 lbs chicken breast, (1.5 Kg)
  (I used 4 large chicken breasts)
6 oz frozen spinach, thawed (170 g)
3/cup crumbled Feta cheese, (175 mL)
  (drain before using)
4 oz cream cheese, softened (125 g)
1/tsp crushed garlic (2 mL)
Bacon fat, butter, OR oil as needed
2 eggs
1/3   cup Gluten-Free Bake Mix 2 OR use ground almonds and some coconut flour (75 mL)
2 tbsp grated Parmesan cheese (30 mL)
1/4   tsp black pepper (1 mL)
1/8   tsp Montreal Chicken seasoning (0.5 mL)
1/8   tsp paprika (0.5 mL)

Preheat oven to 450°F (230°C). 

Remove any bits of bone from chicken breasts.  Pat dry with paper towels (do not rinse…been proven too dangerous as it can spread bacteria around).  Slice longitudinally in half and not all the way through, just as though you were going to butterfly the chicken breast.  Set aside.

In small bowl, combine spinach which has been squeezed with your hands to remove as much moisture as possible, Feta cheese, cream cheese and garlic.

Breading: In cereal bowl, beat eggs with fork.  On a dinner plate, stir together Gluten-Free Bake Mix, Parmesan cheese black pepper, Montreal Chicken seasoning and paprika.  Move over to one side of the plate.

Dip each chicken breast in egg wash first and then place chicken breast next to breading on a dinner plate, and spoon (important or there won’t be enough breading for all the chicken) breading over chicken on both sides. 

In frying pan over medium heat, in hot bacon fat, butter, OR oil, fry chicken on both sides until golden brown – around 8 minutes in total (turn them over as necessary).  Place in 9 x 13-inch (23 x 33 cm) casserole dish. Fry remaining chicken breasts.  Meanwhile stuff each chicken breast with one quarter of the spinach mixture.

Bake about 25 minutes in the preheated oven, however, depending on thickness of chicken breasts, check after 10 minutes.  Chicken should be white throughout without any pink showing and juices should run clear.  Because of the stuffing in the middle, using a meat thermometer, I find, is not an accurate way to gauge things.  This is one time the unscientific method works best.

Yield:  6 servings
1 serving
452.0 calories
66.4 g protein
17.4 g fat
0.2 g fiber
3.1 g net carbs

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Wednesday, October 15, 2014


Rich pumpkin bars, with a firm, thick crust that tastes high-carb.  These were super-good.  This recipe would feed a crowd.  You can certainly freeze these as well and have them more occasionally.  'Tis the season for pumpkin desserts and this one will definitely do you proud!  You use the whole can of pumpkin too, which is handy.  One can't really freeze canned pumpkin leftovers. Have you noticed that?  I'm always left with the dilemma of having to make another pumpkin dessert right away, if I don't use the whole can.  Do use the salt in the balances flavors....especially if you are using erythritol....if you are not, then add salt in a tiny amount careful, it could become too salty.

1 cup Gluten-Free Bake Mix 2 (250 mL)
1 cup ground almonds (250 mL)  (You can use almond flour, but the crust is really special with homemade
  ground almonds)
1/4 cup powdered erythritol (60 mL)
3/4 tsp salt (3 mL)
1/2 cup butter, melted (125 mL)
Liquid sweetener (sucaralose or stevia) to equal 2 tsp (10 mL)
1 tsp vanilla extract (5 mL)

8 oz regular cream cheese (250 mL)
3 eggs
11/2 cups sour cream (375 mL)
15-oz can pumpkin (425 g)
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/2 cup granulated erythritol (125 mL)
11/2 tsp cinnamon (7 mL)
1 tsp vanilla extract (5 mL)
1/2 tsp ginger (2 mL)
1/4 tsp ground cloves (1 mL)
1/4 tsp salt (1 mL)
For garnish:
Whipped Cream (sweeten it) 
 or my Creme Fraiche (I love this stuff...holds up so well...even as a frosting - instead of xanthan gum, you
 can use 1/2 tsp cornstarch or arrowroot powder - works fine - not quite as well as xanthan gum, but pretty 
 good...probably could use glucomannan powder also)

Preheat the oven to 350°F (180°C). 

Crust: In medium bowl, combine Gluten-Free Bake Mix 2, ground almonds, powdered erythritol and salt.  In small bowl, combine butter, liquid sweetener and vanilla.  Press into 9 x 13-inch (2 L) casserole dish.  Bake 12 to 15 minutes, or until turning brown at the edges.

Filling: In food processor or bowl with mixer, process cream cheese and eggs.  Add sour cream; process.  Add pumpkin, liquid sweetener, erythritol, cinnamon, vanilla, ginger, cloves and salt; process well.  Pour over baked crust.  Bake 30 to 40 minutes.  Cool on wire rack.  Refrigerate.  

Garnish:  Prepare whipped cream, OR Crème Fraiche, page___.  Serve bars chilled with a good dollop of either.

Yield:  36 bars
1 bar
98.7 calories
2.7 g protein
8.7 g fat
0.5 g fiber

2.4 g net carbs 

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Sunday, October 12, 2014


This fruity chicken curry with coconut milk has a full-bodied flavor with sweet, salty and spicy flavors mingling together in a most delightful way. This chicken curry is such an easy, quick meal to prepare as you start out with a store-bought roasted chicken!   This recipe is in Low-Carbing Among Friends, Volume 1.  I just used rotisserie chicken from the grocery store - actually from the equivalent of Costco.

2 tbsp olive oil, divided (30 mL)
1/2 cup chopped onion (125 mL)
1 small red pepper, chopped
11/2 tsp crushed garlic (7 mL)
1 tbsp curry powder, OR to taste (15 mL)
1 tbsp sugar substitute to equal 1 tbsp sugar (15 mL)
1 tsp seasoning salt (5 mL)
1 tsp basil (5 mL)
4 cups chopped, cooked chicken (1 L)
  (1 roast chicken)
15 oz can peach halves in juice, drained, OR better yet, use fresh peaches! (444 mL)
1 cup coconut milk (250 mL)
1/2 cup water (125 mL)
2 tbsp fresh cilantro, chopped, optional (30 mL)

In large frying pan, heat 1 tbsp (15 mL) olive oil and add onion.  Stir fry until turning translucent.  Add red pepper and stir fry until almost tender along with crushed garlic.  Stir curry powder, sugar substitute, seasoning salt and basil into vegetables.  Add remaining olive oil.  Add chicken and stir fry briefly. Stir in chopped peaches. Pour in coconut milk and water; cook until coconut milk reduces to desired thickness.  Taste and add extra curry powder, if necessary.  Stir in cilantro, if using, and serve over Cauli-Fried Rice, page 50.

Helpful Hints:  You’re welcome to start with raw chicken breasts, sliced into cubes – 4 large chicken breasts should do it.  Stir-fry the chicken until turning white and set aside.  If the peaches were in light syrup, drain, and rinse the peaches.  If you’d like to use the whole can of coconut milk, the carbs will be just over 10 grams.

Yield:   5 servings
1 serving
322.1 calories
18.3 g protein
23.5 g fat
9.5 g net carbs

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Wednesday, October 8, 2014



This is my son, Daniel’s no-fail method for preparing hard-boiled eggs. It is so hassle-free that once you try this method, you will be sold on it!  My eggs are not very pretty.  You can pipe the mixture into the egg whites to get a better presentation. For the roast pork recipe, Go Here.

6 large eggs
hot water 

In medium saucepan, place eggs and cover with hot water.  Almost cover saucepan completely with lid and cook over medium-high heat 20 minutes (set timer).  Remove from heat.  Pour water off.  Pour running cold water over eggs in saucepan.  Remove shells, dipping eggs in cold water, whenever too hot to handle.  Refrigerate in covered container.

Variation:  Stuffed Eggs:  Cut hard-boiled eggs in half and remove yolks. In medium bowl, mash together with 1/4 cup (50 mL) mayonnaise, 1 tsp (5 mL) prepared mustard, 1/2 tsp (2 mL) hot pepper sauce and 1/4 tsp (1 mL) salt.  Fill whites with mixture.  Cover eggs and refrigerate until ready to serve. 
Yield:  12 servings.  (0.4 g Carbs).

Vary the filling for Stuffed eggs above by adding 3 tbsp (45 mL) crumbled, crisp-fried bacon or 3 tbsp (45 mL) chopped ham or 2 tbsp (25 mL) chopped green onion or chives.

Helpful Hints:  Eggs are a low-carb dieter’s best friend, as they are low in carbohydrates, and they tend to digest slowly, warding off hunger for hours.  To help you stay on track, keep some in the refrigerator for weak moments, when the snacking urge strikes.

Yield:  6 servings
1 serving
74.5 calories
6.2 g protein
5.0 g fat
0.6 g carbs

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Tuesday, October 7, 2014


This surprisingly easy recipe is colorful and tasty, making a beautiful side dish for practically any main meal.  I love peppers and onions and often I serve them with my sweet mustard sauce.  To me, that is like the chutney of vegetables.  This dish is more savory and I liked it very much with my steak.  On the dinner plate are my zucchini sticks and roasted potato skins.

1 medium white or red onion (or both!), chopped
3 different color peppers, chopped
1 leek, chopped (optional)
2 tbsp Bacon fat, OR olive oil (30 mL)
Seasoning salt, to taste
Black pepper, to taste
In large frying pan in bacon fat, OR olive oil, over medium heat, fry onions and leeks until onions begin to brown.  Sprinkle with seasoning salt and black pepper, to taste.  Add peppers and stir-fry about 3 minutes more, or until done to your liking.  Sprinkle with seasoning salt and black pepper, to taste.

Yield: 6 servings
1 serving
33.3 calories
1.1 g protein
0.2 g fat
1.6 g fiber
6.2 g net carbs

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