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Wednesday, December 30, 2015


A wonderfully flavorful way to serve roasted broccoli…so easy too!  I loved this and will be making it again, even although I don't often repeat recipes.  I used the bottled garlic in oil, but you can use fresh garlic as well, if that's what you have on hand.  So tasty!!

1 lb broccoli, chopped into florets (0.45 kg)
1/3  cup olive oil (75 mL)
2 tsp minced garlic (10 mL)
1 tsp seasoning salt (5 mL)
1/2 tsp black pepper (2 mL)
2 tbsp grated Parmesan cheese (30 mL)
  (kind in a can is fine)

Preheat oven to 375°F (190°C).

In large bowl, place prepared broccoli.  In small bowl, combine olive oil, garlic, seasoning salt and black pepper.  Pour over broccoli and toss to coat.  Place broccoli on large cookie sheet.  Roast 20 minutes, and carefully turn broccoli pieces over and roast another 10 minutes.  Sprinkle with Parmesan cheese and serve immediately.

Yield:  4 servings
1 serving
206.3 calories
4.8 g protein
19.2 g fat
2.8 g fiber
3.9 g net carbs

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Sunday, December 27, 2015



Here is a great way to serve zucchini and the presentation might just encourage people who are not fans of zucchini to eat it!  I used the small, uniform zucchini and they looked so pretty sliced up in this pie.  However, you can use larger zucchini, too, of course.

4 eggs
1/cup grated Parmesan cheese, (125 mL)
  (the kind in a can is fine)
1/cup grated Mozzarella cheese (125 mL)
1/cup olive oil (125 mL)
1 tsp dried parsley (5 mL)
1 tsp bottled, crushed garlic (5 mL)
1/tsp salt (2 mL)
1/tsp black pepper (1 mL)
3 cups sliced zucchini (750 mL)
1 cup Gluten-Free Bake Mix 2 OR simply a mix of 3/4 cup almond flour
  and 3 tbsp coconut flour  (250 mL)
1 tsp baking powder (5 mL)
1 small onion, chopped

Preheat the oven to 350°F (180°C). 

In large bowl, beat eggs with fork.  Stir in Parmesan cheese, Mozzarella, olive oil, parsley, garlic, salt and pepper.  Stir in sliced zucchini and Gluten-Free Bake Mix 2 (combined with baking powder first in small bowl), and onion.  Pour into 9-inch (23 cm) pie dish.  Bake 45 minutes until firm in center to touch.

Yield:  8 generous servings
1 serving
164.3 calories
10.3 g protein
10.8 g fat
1.1 g fiber
5.0 g net carbs 

SUPPORT YOUR TEAMbuy Low-Carbing Among Friends cookbooks:

BIG SURPRISE FOR THOSE WHO ORDER VOLUME 1 COIL BOUND VIA PAY PAL AND OUR WEB SITE - AMONGFRIENDS.US   We ran out of the older versions in coil bound and now have the newer version for sale!!  Photos, big section by George Stella, organized by category and lots of nice new updated recipes from me!:)

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Thursday, December 24, 2015


Merry Christmas and a Happy New Year!!  Thank you for your support this past year.  May God bless you all greatly in the coming year.

Friday, December 18, 2015



This is a delicious casserole.  Adding a little carrot brings color and flavor to this casserole as well as the bacon and Cheddar cheese sauce.  Did you know that carrots are low with regard to glycemic load.  Yep, they do have a place on a low-carb diet, especially for those doing moderate low-carbing.  I never met a carrot that made me fat.  Sugar and white flour... almost every time I indulge I put on weight!   This time of year I choose to indulge a little...but I am choosy and I will choose one or two things, have a small helping, and leave it at that.  I don't like to put on weight, as it is so much harder to take it off again.

Glycemic Load and Glycemic Index:   Carrots have been demonized…yet very low glycemic load

1 lb cabbage, chopped coarsely (0.45 kg)
11/cups shredded carrot (375 mL)
6 slices bacon, cooked crisp
Cheddar cheese sauce,  (just use Cheddar in the sauce)
Grated Cheddar cheese for the top
  (you can withhold some of the cheese
  from the sauce for this purpose)

Preheat the oven to 350°F (180°C). 

In large bowl, combine cabbage, carrot, and bacon.  Stir in Cheddar Cheese Sauce.  Spread mixture evenly in 2 qt (2 L) casserole dish. Sprinkle with Cheddar cheese over the top.  Bake 45 minutes.

Yield:  8 servings
1 serving
310.0 calories
13.7 g protein
25.3 g fat
2.1 g fiber
6.2 g net carbs 

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Thursday, December 17, 2015


I love the touch of cinnamon in this cookie.  It is a substantial, crunchy cookie (if kept in the freezer) with a different flavor and the cranberries give it a distinctive, festive accent, perfect for the holidays and a lovely addition to a tray of cookies.  At only 2.3 grams of carbs per cookie, these are a legitimate indulgence.

2 cups Gluten-Free Bake Mix 1* (500 mL)
  OR Gluten-Free Bake Mix 2 (see instructions to use gelatin or skip both - 
  cookies typically don't need xanthan gum or gelatin to hold together)
1 tsp cinnamon (5 mL)
1 tsp baking soda (5 mL)
1/4  tsp baking powder (1 mL)
1 large egg
11/2 sticks (3/4  cup) butter, softened (175 mL)
Liquid sucralose or liquid stevia to equal 1 cup sugar (250 mL)
1/4  cup granulated erythritol (60 mL)
1 tsp vanilla extract (5 mL)
11/2 cups sugar-free chocolate chips (375 mL)
1/2 cup dried, sugar-free cranberries, OR raisins (use half the amount) (125 mL)
Preheat oven to 375°F (190°C).  In medium bowl, combine Gluten-Free Bake Mix 1, cinnamon, baking soda and baking powder. Stir to mix well.

In food processor with metal blade, process egg.  Add butter, liquid sucralose or stevia, erythritol and vanilla extract; process.

Add dry ingredients to wet ingredients and process about 1 minute.  Stir in chocolate chips and sugar-free cranberries, OR raisins.  Using heaping tablespoonfuls, place dough on greased cookie sheet.  Flatten dough with back of spoon.  Bake 10 to 12 minutes or until turning brown.  Allow to cool 5 minutes.  Transfer to freezer or refrigerator.

Helpful Hints:  *If you cannot tolerate xanthan gum – leave it out and read the instructions for cookies under Gluten-Free Bake Mix 2. 

Yield:  28 cookies
1 cookie
124.9 calories
1.9 g protein
9.9 g fat
2.3 g net carbs

  I am going to assume that half the syrup is absorbed or clings to the cranberries for the nutritional analysis.  Use in Chocolate Chip Cranberry Cookies, page___.

12 oz package frozen cranberries, (340 g)
  unsweetened and slightly thawed
Liquid sucralose or stevia to equal 11/2 cups sugar (375 mL)
1 cup water (250 mL)
1/2 cup powdered erythritol (125 mL)1 tbsp butter (15 mL)
1 tbsp cornstarch (10 mL)
1/8  tsp salt (0.5 mL)
1 tsp vanilla extract (5 mL)

Using scissors cut cranberries in half; place in medium-size bowl.

Syrup:  In small saucepan, stir together liquid sucralose or liquid stevia, water, erythritol, butter, cornstarch and salt.  Bring to boil, stirring.  Remove from heat.  Stir in vanilla.  Pour over cranberries.  Cover and refrigerate for 48 hours.  Drain lightly.

Line cookie sheet with parchment paper. Spread cranberries on parchment paper.  Bake in 200°F (100°C) oven 41/2 hours, stirring after 2 hours and return to oven to complete the drying process.  Turn off oven; leave cranberries uncovered in cool, dry place for 1 day or until preferred dryness.  (Smaller berries will dry out first; they will be dehydrated and wrinkled, but still soft and pliable.)  Store in small, covered plastic container or sealed plastic bag at room temperature for up to 2 weeks.  Refrigerate or freeze no longer than 2 months.

Helpful Hint:  A food dehydrator may be used instead of the oven.  Convection ovens will make short work of dehydrating the cranberries – probably about half the time will be required.  

Yield:  13/cups (425 mL)
2 tbsp (30 mL) per serving
17.1 calories
0.1 g protein
0.5 g fat
2.3 g net carbs

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Tuesday, December 15, 2015




On vacation I enjoyed Quesadillas at Chili’s in the airport in Miami.  This was my first visit to Chili’s ever!  I must say I really enjoyed my cheat meal.  I had not been good on  holiday in any case, so this was my last splurge.  I was hungry and very tried as a result of the long flight overnight from Cape Town, South Africa. Besides we were exhausted from a little airport drama!  I had been given someone else's hand luggage from the hotel bus and the bus driver drove off!  My husband, soon as he realized, ran after him a long way with the other person's luggage!  My hero! Yikes!  He managed to catch up with the bus and the other bewildered passengers with my luggage in hand could not have been more grateful!  I grew up in a little town called Wellington about 60 miles from Cape Town in the interior.  The trip to South Africa is 2 days in transit from South America. It was lovely, but I’m so happy to be home and being creative in my kitchen again.  I decided I needed to duplicate that lovely meal. These beef  and chicken quesadillas were absolutely delicious and along with some guacamole, I was a happy camper.  My husband told me that I had nailed it.

MIRACLE DOUGH TIPS: - Please note:USE BOB'S RED MILL COCONUT FLOUR FOR ALL MY RECIPES AND ESPECIALLY FOR THIS MIRACLE DOUGH - COCONUT FLOURS DIFFER GREATLY IN THEIR ABILITY TO ABSORB MOISTURE!  There are several variations of this kind of dough on the internet, but mine is different to all the others out there.  I am getting very adept with this dough.  Use a fork to make it come together.  At first it looks impossible (might even have strings of cheese in it), but keep mixing and then turn out on a cutting board.  Knead for a couple of minutes, adding a bit of coconut flour as needed to make a lovely elastic dough. The more coconut flour one can add (usually about 1 tbsp or a bit more), the more bread-like the dough becomes (more substantial).  Since coconut flour is mostly fiber, you're not really adding much in the way of carbs, spread over several servings.  I put the dough ball on parchment paper and cover the dough with plastic wrap and using a  rolling pin (sometimes I use my special small one for pie dough), roll it out with ease.  If at any time the dough becomes resistant to rolling, nuke it approximately 10  to 20 seconds and away you go again!

Here is a pic of the dough ball - lovely, soft and malleable!!

Mozzarella cheeses that I have successfully used with the Miracle Dough and The Sweet Miracle Pastry Dough as well.  I get mine from Price Smart in South America, which is the same as Costco in the United States.

I tried this one a couple of times

I usually grate my own cheese using my 20-year old Braun food processor, which has a ton of gadgets - this is the cheese I use most often - looks like it might be very similar to the one above, however, I think they sometimes add something to their grated cheese to help it last longer.  I could be wrong.  CLICK ON THE PHOTO TO SEE A BIGGER IMAGE.

Beef Filling:* (you will have leftovers)
1 tbsp bacon fat (15 mL)
1 large onion, chopped (optional)
3 lbs lean ground beef (1.4 kg)
1 tsp salt (5 mL)
1 tsp seasoning salt (5 mL)
1 tsp black pepper (5 mL)
Hot sauce, optional
5 slices bacon cooked as crispy as desired,
  and chopped small
2 tbsp cream cheese per quesadilla (30 mL)
2/cup grated Monterey Jack cheese, OR (150 mL)
  Mozzarella cheese per quesadilla, divided
Quesadillas, page___

For the Chicken Filling - Use cooked, chopped chicken, onion and green pepper cooked mixture (cook green pepper soft) and season as desired or use some frozen, thawed spinach (squeezed dry with your hands).  The filling adds very few carbs.

Beef Filling: In large nonstick pan, in bacon fat, stir fry onion if using until golden brown.  Add ground beef and cook until browned.  During cooking sprinkle beef with salt, seasoning salt and black pepper, adding hot sauce, if desired and to taste.  Stir in bacon bits.  Follow the directions below for how to make, assemble and cook the quesadillas.


Delicious. This works very well and tastes just as good as tortillas, just in a different way - some of you will prefer it.  What’s more is you can seal the circumference of the dough and this makes it very easy to flip a loaded, large quesadilla in the frying pan without any spillage.  You can make these Quesadillas as crispy as you would like them to be.  You can see I toasted the bottom of this quesadilla more than the top to give you an idea of what is possible.

Miracle Dough: (For Grain-Free Version, see below recipe instruction)
2 cups finely grated Mozzarella cheese (500 mL)
2 tbsp melted butter (30 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)  Click for the recipe
  (you don't need the gelatin)   For a GRAIN-FREE version, scroll down!
1 egg, fork beaten
1/4  tsp onion salt (1 mL)
1/4  tsp garlic powder(1 mL)

Miracle Dough:  In microwave oven in microwaveable bowl, melt Mozzarella cheese.  This took 2 minutes in my 1200 Watt microwave oven (big, powerful microwave!) to be thoroughly molten. Remove bowl with oven gloves (be very careful!).  Pour melted butter over top. Place Gluten-Free Bake Mix 2 on top. In small bowl, beat egg with fork.  Add onion salt and garlic powder and beat with fork.  Add to Mozzarella cheese. Stir with a fork to form a dough ball.  Keep stirring until all is mixed quite evenly.

Measure four balls weighing 3 oz (85 g) each.  Place a dough ball on parchment paper, cover with plastic wrap and roll out into a 7-inch (18 cm) circle. If the dough becomes more resistant, nuke for 10 seconds and continue. Place the circle in a nonstick, greased frying pan, preferably 7 inches (18 cm) in diameter.

Sprinkle 1/3 cup (75 mL) grated Monterey Jack, OR Mozzarella cheese on the circle.  Place 3/4 cup beef (OR chicken) mixture over top, covering the circle.  Sprinkle with 2 tbsp (30 mL) cream cheese and another 1/cup cheese  Cover with another dough circle rolled out to the same size.  Pinch the circumference of the circle to enclose the filling (this makes for easier turning).  Over medium-low heat, brown the bottom crust, flip and brown the top crust as well, to your liking.  It should be golden brown to somewhat dark brown, if desired (not too dark), and crispy.

For a Grain-Free version, use a bake mix made up of 2 cups (500 mL) almond flour and 2/cup (150 mL) coconut flour.  Use 3/4  cup (175 mL) of the mixture.  OR, simply use 2/cup (150 mL) almond flour and 2 tbsp (30 mL) to 4 tbsp (60 mL) coconut flour for each batch of Miracle Dough (I have not tested this smaller version, but the Grain-Free Bake mix - yes!  My feeling is the smaller version will be fine as well.). I still slightly prefer the Miracle Dough goodies made with the Gluten-Free Bake Mix, however, this is an very lovely option.

Yield:  2 large loaded beef quesadillas
1/2 loaded quesadilla per serving (2 or 4 pieces, depending on how you cut it up)
577.8 calories
53.7 g protein
57.6 g fat
0.0 g fiber

8.5 g net carbs (7.5 g net carbs with the grain-free version)

SUPPORT YOUR TEAMbuy Low-Carbing Among Friends cookbooks:

BIG SURPRISE FOR THOSE WHO ORDER VOLUME 1 COIL BOUND VIA PAY PAL AND OUR WEB SITE - AMONGFRIENDS.US   We ran out of the older versions in coil bound and now have the newer version for sale!!  Photos, big section by George Stella, organized by category and lots of nice new updated recipes from me!:)

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

Sunday, December 13, 2015



A firm, yet creamy cheesecake… a classic that will never let you down when you want to serve a beautiful cheesecake to guests.  You can serve the cheesecake plain as it is tasty enough on its own, but if desired pour a tablespoon or two of Raspberry sauce (scroll down past the cheesecake recipe) over a slice and then serve it.  It looks pretty and festive!  Find the RASPBERRY SAUCE RECIPE BELOW THIS RECIPE.

Graham Cracker-like Crust:
2/3   cup ground almonds (150 mL)
3 tbsp powdered erythritol (45 mL)
1/3   cup butter, melted
Liquid sweetener (sucralose or stevia) to equal 4 tsp sugar (20 ML)
1/4  tsp salt (1 mL)
24 oz cream cheese (680 g)
Liquid sweetener (sucralose or stevia) to equal 3/4  cup sugar (175 mL)
1/2  cup powdered erythritol (125 mL)
2 eggs
2 tsp vanilla extract (10 mL)
1 tsp lemon juice (5 mL)
2 cups sour cream (500 mL)
6 tbsp powdered erythritol(90 mL)
1 tsp vanilla extract (5 mL)


Graham Cracker-like Crust:  In medium bowl, combine Gluten-Free Bake Mix 2, ground almonds and erythritol.  In small bowl, combine melted butter, liquid sweetener and salt.  Stir the butter mixture into the dry ingredients.  Spread in bottom of 8-inch (20 cm) nonstick springform pan (if not nonstick, grease the bottom first).  Cover with plastic wrap and spread out evenly.  Bake in 350°F (180°C) oven 10 minutes.  Set aside.

Filling:  In food processor, process cream cheese, liquid sweetener and erythritol.  Add eggs one at a time; process each time.  Add vanilla extract and lemon juice; process.  Pour over crust.  Bake 30 to 35 minutes, or until center is just slightly soft still.  Cover with sour cream topping, spreading to the edges.  Bake another 10 to 15 minutes.  Check after 10 minutes.

Topping:  In medium bowl, combine sour cream, powdered erythritol and vanilla extract.  Whisk with wire whisk to combine well.  Sprinkle with grated chocolate or colored sprinkles for some color.

Yield:  12 to 16 servings
1 serving
366.5/274.9 calories
10.0/7.5 g protein
33.7/25.3 g fat
0.6/0.5 g fiber
5.5/4.1 g net carbs 


The easiest way to make fruit sauces from frozen, unsweetened berries!  No need for thickener either.

12 oz frozen raspberries, (340 g)
Liquid sweetener to equal 1/cup (125 mL)
Cold water, as needed

In blender, combine frozen raspberries and liquid sweetener; blend well, adding cold water as necessary to thin the sauce.  Pour through a fine sieve, using a spoon to push the liquid through.  Scrape the bottom of the sieve as well.

Yield:  1 cup (250 mL)
1 tbsp (15 mL) per serving
11.1 calories
0.3 g protein
0.1 g fat
1.4 g fiber
1.1 g net carbs 

Friday, December 11, 2015


This photo - I used small paper bon bon cups:


This delicious confection is going to very strongly remind you of peanut butter cups! My family and especially Jonathan loved it.   Keep it in the freezer.  This chocolate has a real "snap" to it.

1/4 cup unsalted butter (60 mL)
1/4 cup coconut oil (60 mL)
1 oz unsweetened Baker's chocolate, OR Lindt 70% chocolate (30 g)
Sweetener to equal 6 tbsp sugar (use a mixture of powdered erythritol and sucralose or stevia) (90 mL)
1/4 cup vanilla whey protein (60 mL)
1/4 cup whole milk powder, or skim milk powder (blend in blender if coarse) (60 mL)
1/4 cup peanut butter, OR almond butter* (60 mL)
  sugar free peanut butter (can contain salt)
1 tbsp whipping cream (15 mL)

In double boiler, melt butter, coconut oil and chocolate. In food processor with sharp blade, blender or in bowl with electric mixer, pour melted chocolate mixture. Add sweetener, vanilla whey protein, milk powder, peanut butter and whipping cream. Process. Pour into 8-inch (20 cm) square glass baking dish. Freeze very solid. This candy needs no thawing; using a knife, pieces break easily.

Variation: Chocolate Almond Butter Candy: Use almond butter and a pinch of salt.

Helpful Hints: *If peanut butter is unsalted, add a pinch of salt to the recipe. 

Nutritional Analysis: 25 servings, 1 serving:
64.9 calories; 1.7 g protein; 6.2 g fat; 1.1 g carbs 

The above analysis is a rough estimate, as the pieces that break are not uniform in size. Do not be worried by the texture of the pre-frozen product – it tastes wonderful and different once completely frozen. Double the recipe – you’ll be glad you did!

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

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Sunday, December 6, 2015



An unusual dip that is bound to please.  It sure pleased my son and his wife. Roasting the red peppers was fun!  I had never done them that way before.  It worked well.  This was good use of the Feta cheese I had kept for ages in the refrigerator.  Ever notice how long it lasts?  Amazing!

2 red bell peppers
1 tbsp olive oil (15 mL)
1 cup crumbled Feta cheese (250 mL)
4 oz cream cheese (125 g)
1/cup olive oil (60 mL)
2 tsp bottled crushed garlic (10 mL)

Rub bell peppers well with 1 tbsp (15 mL) olive oil.  Roast red peppers directly over the gas flame of stovetop.  They turn pitch black with just bits of red showing.  Use a long forceps that you would normally use for an outside barbecue.  Keep turning them to blacken them.  Place in a bowl and cover bowl tightly with plastic wrap.  Allow to cool.  Then remove all the blackened skin.  Cut open and remove seeds.  Cut into big pieces.

In food processor, combine prepared bell peppers, Feta cheese, cream cheese, olive oil and garlic; process well.  Place in pretty serving bowl, cover with plastic wrap and refrigerate until needed.

Yield:  6 servings
1 serving
230.7 calories
6.3 g protein
20.8 g fat
0.8 g fiber
4.8 g net carbs

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

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Carolyn speaking: "I was experimenting to make a cheaper version of CC (Calorie/Carb Countdown) milk and I do think it is pretty darn good. Of course, you can double/triple, etc. the recipe. But it's pretty cheap to make." The full thread at low-carb friends is here. People love this recipe. Well done, Carolyn, and thanks for letting me share it here! Your many wonderful culinary contributions over the years in the low-carb community makes you a valuable asset to all of us low-carbers.

One cup:

1-2 Tbs. of heavy cream (depending on how creamy you want it)
1 1/3 Tbs. of instant dry milk
1 cup of cold water
sprinkle of salt
tiny sprinkle of splenda (if you want)

Just put the ingredients in a glass and shake it up with a whisk. Refrigerate.

Yield:  1 cup
65 calories (110 if 2 tbsp cream used)
2 grams protein
19 grams fat
3 grams net carbs

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Amazing thick consistency and the flavor is awesome!  There are many, many faux mashed potato recipes out there.  I have tried all sorts.  I like most of the ones I came up with.  This one is so easy!

1 small cauliflower, cut up into large pieces
3 oz cream cheese (90 mL)
1 tbsp butter (15 mL)
1/tsp salt, OR to taste* (2 mL)
1/tsp white pepper (0.5 mL)
1/cup grated sharp Cheddar cheese (60 mL) 

In large pot, in boiling water, cook cauliflower until very tender.  Place in a colander over a bowl to drain.  Then mop gently with a paper towel to remove any excess moisture. 

In food processor, process cauliflower, cream cheese, butter, salt and white pepper until smooth.  Add Cheddar cheese and process.

Helpful Hints:  *If the meal I am serving has plenty of rich, salty meat, then I usually opt for the amount of salt suggested, otherwise I increase the amount to 1 tsp (5 mL) salt.  You can also steam cauliflower instead if you have a vegetable steamer.

Yield:  4 servings
1 serving
158.5 calories
6.3 g protein
13.3 g fat
1.4 g fiber
3.4 g net carbs 

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