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Saturday, November 22, 2014



Normally chicken pot pies can run up to about 60 grams of carbohydrates for one serving. COMPARE COSTCO CHICKEN BAKE (Nutritional information) - CLICK HERE!
  Although these are considered moderate carb (13.6 grams), they might be fine for people able to have more carbs or for those in pre-maintenance and maintenance levels.  It sure is better than eating the real thing at 60 grams of carbohydrate per serving and you won’t even miss the peas and carrots in these pies.  There are mushrooms.  You could add pieces of cooked bacon or ham as well.  I make 4 large enclosed chicken pies and half of one with a large vegetable salad would be sufficient for a lunch or supper time meal.  It is very satiating, trust me on that one!  The pastry is flaky like any good pie crust should be.  Please read the helpful hints below for more information.  I loved this recipe.  To me it is cross between a chicken pie and the Costco Chicken Bake!  Don't be afraid by my wordiness....I just wanted to make sure I made the instructions very clear.  It's actually very easy and if you enjoyed playing with play dough as a kid, then this will be right up your alley.  This pastry is not super-easy to work with, because it does crack in places when folding it...but I think that is part of the reason it is also so flaky.  

Flaky Pie Crust: (Enough for 4 large pies)
6 oz regular cream cheese, (180 g)
2 to 3 tbsp butter, cut up (60 - 45 mL)
21/cups Gluten-Free Bake Mix 2 (560 mL)
1/tsp baking soda (2 mL)
1/tsp salt (1 mL)
2 egg yolks for brushing on pastry
Chicken Filling:
Mushroom Soup, (scroll down at that site for the recipe)
  (please see instructions below)
3 tbsp Parmesan cheese (45 mL)
1 tbsp mayonnaise (15 mL)
2 tsp lemon juice (10 mL)
1/tsp crushed garlic (2 mL)
1/tsp mustard (1 mL)
3 cups chopped cooked chicken (750 mL)
  (I use a rotisserie chicken)
2 cups grated Mozzarella cheese (500 mL)
4 tbsp grated Mozzarella cheese (60 mL)

Flaky Pie Crust:  In food processor, process cream cheese and 2 tbsp (30 mL) butter.  In medium bowl, combine Gluten-Free Bake Mix 2, Arrowhead Mills® Gluten-Free All Purpose Baking Mix, baking soda and salt.  Stir well.  Add the dry ingredients to the cream cheese mixture; process until a dough ball forms.  If necessary, add the extra 1 tbsp (15 mL) butter.  Turn out onto parchment paper.  Divide into 4 balls, weighing about the same (use a scale – electronic works best – they will weigh about 4.8 oz each).  Place one ball on the parchment paper.  Flatten with your hands into a rough rectangle and cover with plastic wrap.  Carefully roll out each ball into a 9-inch long x 8-inch wide (23 x 20 cm) rectangle.  Place on the parchment paper covered with the plastic wrap in the freezer (don’t worry you can reuse all the parchment paper again – just wipe afterwards with a clean cloth before storing) for about 10 to 15 minutes.  If  need be, transfer crusts to the refrigerator, if you’re going to need more time with the rest of the preparations.

Chicken Filling:  Prepare Mushroom Soup, however, leave out the xanthan gum and use only 1 tsp (5 mL) onion salt.  Place mushroom soup ingredients in a pot over medium heat along with Parmesan cheese, mayonnaise, lemon juice, garlic and mustard.  Bring to the boil while stirring.  Add the chicken and stir until the sauce has thickened sufficiently.  Set aside and once it has cooled down to room temperature, stir in 2 cups (500 mL) grated Mozzarella cheese.  Divide the chicken mixture into 4 equal portions {approximately 2/cup (150 mL)}. You may not need all the chicken.

Place the chicken mixture in the center of the pastry rectangle – leaving fairly wide areas at the sides and top of the rectangle.  Carefully, using the parchment paper roll the two top and bottom short sides first over the filling.  Do not worry if it cracks (just patch a little with wet fingers).  Now roll/fold (using the parchment paper) the long sides over the filling.  Place back in the freezer for 20 minutes, or until easier to handle or move with a large spatula or two (or I simply flip it onto my hand and then invert carefully with seam side facing up.  Place all the prepared chicken pies on a well-greased cookie sheet. Brush the tops with egg yolk and sprinkle with remaining cheese. Bake in 350°F (180°C) oven 25 to 30 minutes, or until the tops are beginning to look golden.  Serve with a lovely, big salad.

Helpful Hints:  If you were to use just my Gluten-Free Bake Mix, the flakiness will disappear in the crust and the carbs drop a mere 3.2 grams (10.4 g carbs).  I have made these with 1/2 cup (125 mL) Arrowhead Mills Gluten-Free All Purpose Baking Mix {and my GF bake mix reduced by 1/4 cup (60 mL)} and the results were superb, but not too different than with the amount suggested in this recipe (carbs go up by 3 grams).  Oat flour might work in place of the commercial bake mix and it would drop the carbs slightly.  If you are able to tolerate xanthan gum, adding about 3/4 tsp (3 mL) to the dry ingredients may actually make the pastry even easier to work with (I am guessing), however, I am not sure how that will affect the flakiness.  I no longer use xanthan gum in any of my baking, as my husband reacts badly to it…intestinal distress.  The pastry is going to crack in places.  Wetting your fingers will seal some of the cracks, but using the egg yolk and grated cheese on top, takes care of any of those imperfections very nicely.  The end product is a lovely, flaky pie crust with a delicious chicken filling. 


Yield:  8 servings (4 large pies)
1 serving - 1/2 pie per serving
776.6 calories
44.8 g protein
59.2 g fat
0.1 g fiber
13.6 g net carbs 

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Thursday, November 20, 2014


This works well as an alternative to any of my bake mixes that use almond flour/meal. You can even use it in recipes that you'd like to try that use only almond flour (not coconut flour...that flour works very differently) - you may need 2 tbsp to 1/4 cup less for such recipes, as this is a way more robust mix than almond flour.
  Use cup-for-cup instead of white, unbleached all-purpose wheat flour.  Apparently ground chia seeds (can grind them in a coffee bean grinder or a powerful blender) can be used in baking instead of flax and I would be inclined to use about 6 tbsp or maybe even 4 tbsp, as they do suggest using less than the flax in recipes. Add ground chia seeds to the WET ingredients. You'd need to do some trial and error with one of my easy muffin recipes to see how it turns out for you.  Of these two variations, I believe the Oat flour variation has been the most popular. A girlfriend of mine used that bake mix for years with success. Oat flour and whole wheat pastry flour  (different to whole wheat flour) have about the same number of carbs.  You will also find this bake mix in my Splendid Low-Carbing For Life, Volume 1 cookbook.

PLEASE NOTE:  The oat flour variation is by far the most popular of the two bake mixes. Please scroll down for the recipe!!

2/3 cup whole wheat pastry flour (150 mL)
1/2 cup vital wheat gluten (125 mL)
1/2 cup vanilla whey protein, OR (125 mL)
  natural whey protein powder
1/2 cup ground flax seeds, (125 mL) I have not tested it, BUT Oat fiber could work instead!
1/3 cup spelt, OR Einkorn flour, OR (75 mL)  *Einkorn flour = ancient wheat without today's problems
  whole wheat pastry flour

*Einkorn flour = ancient wheat without today's problems

In large bowl, combine whole wheat pastry flour, vital wheat gluten, vanilla whey protein or natural whey protein, ground flax seeds and spelt, Einkorn flour or whole wheat pastry flour. Mix well. Add liquid in your recipe cautiously, keeping back 1/4 cup (50 mL) to 1/2 cup (125 mL) liquid, and adding only as necessary, until the correct consistency is achieved.

Yield:  21/2 cups (625 mL)
1/4 cup (50 ml) per serving
96.5 calories
10.3 g protein
2.2 g fat
7.7 g carbs

Variation:  Nut-Free Oat Ultimate Bake Mix:  Substitute 1 cup (250 mL) oat flour, 1/2 cup (125 mL) vital wheat gluten, 1/2 cup (125 mL) vanilla whey protein and 1/2 cup (125 mL) ground flax seeds.  Yield:  21/2 cups (625 mL)
1/4 cup (50 ml) per serving:  99.3 calories, 10.5 g protein, 2.7 g fat, 6.3 g carbs

Helpful Hints:  This bake mix is very good in muffins and loaves, coffee cakes and many cookies, however, with more refined, delicate cakes, it may be better to switch the amounts for the whole wheat pastry flour and spelt or all-purpose flour around: (8.4 g Carbs).  On the other hand in the main recipe, for some muffins and loaves, it is possible to use only whole wheat pastry flour and omit spelt flour or Einkorn flour. (7.2 g Carbs)

I tried using 1 cup (250 mL) of vanilla whey protein in this Nut-free Ultimate Bake Mix; however, baked goods were very dry. The flax seeds solve that problem nicely.  Typically, this bake mix will require about the same amount of liquid as your recipe calls for, however, it is better to take the cautious route as described in the recipe instructions, just in case.  Natural whey protein powder should be used in applications, where extra sweetness would be a problem.

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Wednesday, November 19, 2014



What a treat these are with enough fiber to keep one’s system happy and humming along nicely. Keep them in the freezer or refrigerator.  In the freezer they are more chewy and refrigerated they are creamier and softer combined with the chewy character of the coconut.  This is extremely quick and easy to make and have on hand in a very short time.

4 oz regular cream cheese (125 g)
1/cup sugar-free peanut butter (60 mL)
1/cup powdered erythritol, (75 mL)
  OR to taste
Liquid sweetener (sucralose or stevia), to taste
3/cup vanilla whey protein powder (175 mL)
3/cup desiccated coconut (175 mL)
1 tbsp whipping cream (15 mL)

In food processor, process cream cheese, peanut butter, powdered erythritol and liquid sweetener, to taste.  Add whey protein; process.  Add coconut and whipping cream; process.  Turn out into an 8-inch (20 cm) square glass dish. Using a piece of plastic wrap, press the mixture out evenly. Freeze one hour.  Cut into 25 squares.  Freeze or refrigerate.

Yield:  25 squares
1 square
61.0 calories
3.1 g protein
4.8 g fat
0.6 g fiber
0.8 g net carbs 

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

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Tuesday, November 18, 2014



Rib-Eye steaks made this way are tender most every time!  Lovely served with Mushroom sauce for a change of pace.  My mushroom soup in concentrated form makes a great mushroom sauce!  You can thin the sauce slightly, if desired.  The one side dish is Cauli-Mash with sweet potato added - makes for a very substantial-tasting side - more for pre-maintenance and maintenance levels.

21/2  lbs grass-fed Rib-Eye steak, (1.1 kg)
  (thick steaks)
Seasoning salt
3 tbsp olive oil, OR bacon fat (30 mL)
1/lb sliced fresh mushrooms (250 g)
4 green onions

Sprinkle steaks with seasoning salt and leave at room temperature for at least an hour.

In nonstick skillet, fry mushrooms and green onions over medium heat in 1 tbsp (15 mL) bacon fat, OR olive oil until tender and most of the moisture has evaporated.  I usually put a lid on the pan slightly ajar to allow for the water/moisture from the mushrooms to evaporate.

In two nonstick skillets in 1 tbsp (15 mL) olive oil, OR bacon fat sear steaks on medium high heat for 1 minute.  Reduce heat to medium and continue to cook the steaks for 3 or 4 minutes more.  Turn steaks and cook another 5 to 10 minutes on medium low heat, until cooked to your liking.  During the last 5 minutes, flip the steaks as needed. 

Mushroom Soup/Sauce:   Prepare mushroom soup, page__.  However, use only 1 tsp (5 mL) onion salt and 1/2  tsp (2 mL) cornstarch.  Leave out the xanthan gum and withhold the mushrooms. In pot on stove, place soup and bring to boiling over medium heat.  Stir in cooked mushrooms.

Yield:   6 servings
1 serving with 1 bun
592.2 calories
41.0 g protein
45.3 g fat
0.6 g fiber
2.9 g net carbs 

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

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Saturday, November 15, 2014



What is it about protein bars?  I think it is the sweet quick-fix treat.  It satiates, probably because it has protein in it as well as sufficient fat.  At any rate, I love them!  The variation was good too, but I think my favorite are the butter pecan protein bars. These are very substantial.

1/cup whipping cream (125 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (75 mL)
1/cup powdered erythritol (60 mL)
3 tbsp butter, browned in a pan (45 mL)
2 tbsp whole, OR skim milk powder (coconut milk powder now available) (30 mL)
1/tsp molasses (2 mL)
1/tsp butterscotch, OR caramel (1 mL)
1/tsp vanilla extract (1 mL)
2 cups vanilla whey protein powder (500 mL)
3 tbsp chopped, toasted pecans, OR sesame seeds (45 mL)

In food processor, process cream, liquid sweetener, erythritol, butter, whole, OR skim milk powder, molasses, butterscotch, OR caramel extract and vanilla extract.  Add 1 cup vanilla whey protein; process.  Repeat with remaining whey protein.  Turn out onto a cutting board that has been “dusted” with whey protein powder.  Form into a rectangular shape and cut into 8 bars.  Press pecans or sesame seeds onto the protein bars all over on all sides. Freeze for an hour and then refrigerate.

Variation:  Use toasted sesame seeds instead. (3.0 g carbs)

Helpful Hint:  The product will be sticky to work with until you “dust” it with protein powder, and then it is easier.  

Yield:  8 bars
1 bar
187.7 calories
17.1 g protein
12.4 g fat
0.2 g fiber
2.7 g net carbs 

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

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Thursday, November 13, 2014



This was so addictive.  If you let the mushroom dish cool down just enough, you can pick up pieces and eat it like a sandwich – well, not quite, but it is very, very tasty with the mushrooms sandwiched between molten pieces of mild Muenster cheese.

2 tbsp bacon fat, OR butter (30 mL)
1 lb sliced, fresh mushrooms (0.45 kg)
1/3 cup chopped green onions (75 mL)
1 tbsp whipping cream (15 mL)
1/2 tsp seasoning salt (2 mL)
1/4 tsp black pepper (1 mL)
7 slices deli Muenster cheese
  (each 0.6 oz; 17 g)
Paprika sprinkle

Preheat oven to 350°F (180°C).

In large nonstick frying pan, in bacon fat, OR butter over medium heat, cook mushrooms and green onions.  Place lid on pan slightly ajar to allow moisture to evaporate.  Once most of the moisture has evaporated, sprinkle with seasoning salt and black pepper.  Stir fry 1 minute.  Pour in cream and stir fry very briefly. 

Grease a 2 qt (2 L) casserole dish, and line the bottom with 4 slices of Muenster cheese – cut some to fit where necessary.  Pour mushrooms over the top and place the 3 remaining slices of Muenster cheese over the top of the mushrooms at an angle.  Bake 15 minutes or until cheese has melted.  Sprinkle with a little paprika for color.

Yield:  4 to 6 servings
1 serving
152.2/101.4 calories
9.6/6.4 g protein
10.6/7.1 g fat
1.7/1.1 g fiber

4.7/3.2 g net carbs 



Usually my cupcakes are denser made with the Gluten-Free Bake Mix (typically one doesn’t need as much butter in substituting for your regular cupcake recipes), however, these cupcakes had a much fluffier texture, yet not too fluffy.  I'm not a huge fan of too fluffy cupcakes. These were lovely!

13/cups Gluten-Free Bake Mix 2 (425 mL)
1 tsp baking powder (5 mL)
3/tsp baking soda (3 mL)
1/4 tsp salt (1 mL)
2 eggs
1 cup sour cream (250 mL)
Liquid sweetener (sucralose or stevia) to equal 1/2 cup sugar (125 mL)
1/4 cup granulated erythritol (60 mL)
1/cup unsalted butter, melted (75 mL)
2 tsp vanilla extract (10 mL)
1 tsp unflavored gelatin (5 mL)
Cream Cheese Frosting:
4 oz regular cream cheese (125 g)
2 tbsp sour cream (30 mL)
4 tbsp powdered erythritol (60 mL)
Liquid sweetener to equal 2 tbsp sugar 930 mL)
1/4 tsp vanilla extract (1 mL)

Preheat oven to 350°F (180°C). In medium bowl, combine Gluten-Free Bake Mix, baking powder, baking soda and salt.

In food processor, process eggs.  Add sour cream, liquid sweetener, granulated erythritol, butter, vanilla extract and gelatin.  Add dry ingredients and process 1 minute.  

Spray muffin pan with nonstick cooking spray.  Place paper cupcake liners in each muffin cup, and press down to help them adhere. Scoop batter into 12 cupcake liners.  Bake 15 to 18 minutes, or until cake tester comes out clean and cupcakes are turning light brown on top.

Cream Cheese Frosting:  In food processor, process cream cheese, sour cream, erythritol, liquid sweetener and vanilla extract.

Helpful Hint:  The batter for these cupcakes is meant to be somewhat thick, so not to worry. 

Yield:   12 cupcakes
Without/with frosting
160.4/195.8 calories
4.5/5.5 g protein
13.5/16.8 g fat
0.0 g fiber
4.4/4.8 g net carbs 

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

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Sunday, November 9, 2014



Cheese makes a wonderful flexible tortilla that you can fill with your favorite fillings.  In this case, I filled it with a filling similar-tasting to the famous Chicken Bake that one can purchase at Costco Stores.  This would be lovely with a salad next to it or even just a couple of slices of fresh tomato.  It would also be very good with a diet coke or low-carb iced tea or something to offset the meal nicely.

Mushroom Soup/Sauce (Click for the recipe!)  The concentrated soup is more of a thick sauce
3 tbsp Parmesan cheese (45 mL)
  (the kind in a can)
1 tbsp mayonnaise (15 mL)
2 tsp lemon juice (10 mL)
1/2 tsp crushed garlic (2 mL)
1/4 tsp mustard (1 mL)
2 cups chopped, cooked chicken (500 mL)
2 slices bacon, chopped
Flexible Cheese Tortilla:
4 slices Muenster cheese slices, OR (84 g)
  Gouda cheese slices, OR 3/4 cup (175 mL) to 1 cup (250 mL) grated
  cheese (Monterey Jack works)*

Mushroom Soup:  Prepare mushroom soup.  Use only 1 tsp (5 mL) onion salt and 1/2 tsp (2 mL) cornstarch.  Skip the xanthan gum.  Place in a pot on the stove over medium heat and bring to a boil.  Add Parmesan cheese, mayonnaise, lemon juice garlic and mustard. Now stir in chicken and bacon and simmer until all is heated through. 

Flexible Cheese Tortilla:  Place paper towel on a dinner plate. Okay, I really did that and my cheese didn't stick much at all (I did it to soak up the grease), however, parchment paper would probably be better, as some cheeses might actually stick!  Some wax papers could melt in the microwave oven. Arrange 4 slices of cheese touching each other in a rectangular shape.  Nuke approximately 1 minute and 20 seconds.  Allow to cool and fill with chicken mixture.  Fold over and enjoy!

Helpful Hints:  *If using the grated cheese, make sure to form a rectangular shape and then nuke.  My microwave oven is a Panasonic Inverter, 1200 watts (big microwave oven) and I don’t need to nuke my cheese for very long.  You may need to experiment with longer times if you have a less powerful microwave oven.  To lower calories by 200 in this meal, use almond milk instead of whipping cream in the mushroom soup recipe.

Reheating:  If you need to heat the tortilla with filling, simply nuke about 20 seconds or so.

Yield:   2 to 3 servings
1 serving
831.2/554.2 calories* (see helpful hints on how to reduce calories)
52.6/35.0 g protein
65.5/437.7 g fat
0.4/0.2 g fiber
6.9/4.7 g net carbs 

Thursday, November 6, 2014



These loaves were lovely and moist. You can see that in the top photo, right?  These two loaves can easily slice into very thin slices, especially after refrigeration…making the slices much lower in carbs and they are already low! I did not use walnuts, as I'm not a fan, so I made that an optional extra.  Loaves can often take the place of bread in our lives as a medium for butter and also for sugar-free jam, if you like that.  I like something like this for breakfast.  I feel special and spoiled when I have a baked goodie next to my cup of tea.  Baking doesn't put weight on me, but it can stop me from losing if I don't do intermittent fasting along with low-carbing (for me that means I skip husband skips breakfast).  Intermittent fasting along with low-carbing is a no-brainer.  I don't have to count carbs or calories, although I try to keep my carbs within reason and not more than about 50 grams (still considered ketogenic).  I tried doing 20 grams for several months and for whatever reason, doing that and eating 3 squares, plus snacks...I don't lose.  Everyone is different, so I'm just mentioning it, in case someone out there is like me!

Makes 2 loaves!

4 eggs
Liquid sweetener (sucralose or stevia) to equal 11/cups sugar (375 mL)
1 cup butter, melted (250 mL)
1 cup canned pumpkin (250 mL)
1/cup granulated erythritol (125 mL)
1 tbsp molasses (15 mL)
1 tbsp vanilla extract (15 mL)
11/tsp unflavored gelatin (7 mL)
31/cups Gluten-Free Bake Mix 2 (800 mL) (Make 2 or 3 batches at once - that's what I do - I keep it in a sealed container at room temp and my "flour" is ready to go whenever I am in the mood for baking)
2 tsp cinnamon (10 mL)
11/tsp baking soda (7 ml)
11/tsp baking powder (7 mL)
1/tsp nutmeg (2 mL)
1/tsp ground cloves (2 mL)
1/tsp salt (1 mL)
11/cups grated zucchini (375 mL)
1 cup chopped walnuts, optional (250 mL)

Preheat oven to 350°F (180°C). 

In food processor, or in bowl of mixer, process eggs.  Add liquid sweetener, melted butter, pumpkin, erythritol, molasses, vanilla extract and gelatin.  Process well.

In large bowl, combine Gluten-Free Bake Mix 2, cinnamon, baking soda, baking powder, nutmeg, cloves and salt.  Stir well to combine.  Add to egg mixture; process.  Stir in zucchini and chopped walnuts, if using.  Pour into two greased (use butter) 8 x 4-inch (20 x 10 cm) nonstick pans.  Bake 45 to 55 minutes, or until a knife inserted in center comes out clean.  Cool on wire rack and run knife around edges of pan to loosen loaf. Also if you have a thin, plastic spatula (very thin), you can run it underneath the loaf. Then carefully invert using your one hand to support it low to the surface, invert.

Helpful Hints:  *If you plan on making numerous low-carb loaves, investing in two 8 x 4-inch (20 x 10 cm) new, good nonstick loaf pans is a good idea.  Otherwise, if you have old pans, just line with foil or parchment paper (grease pan first) and leave the edges high.  After refrigeration, you can slice this loaf into thin slices - several more than 18 slices!

Yield:  18 slices per loaf (or more slices for even lower carbs but all the taste!)
1 slice
100.0 calories
2.3 g protein
8.8 g fat
0.1 g fiber
2.8 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!