THE Premier Low-Carb store .. .. AND Meeting Place

Friday, July 29, 2016



These are super-chunky, VERY large cookies (big as a muffin!).  I like to keep these in the freezer for the best texture.  For those who can't have chocolate try the unsweetened carob chips available on Amazon.  It has opened a whole new world for me.

14 tbsp butter (210 mL)
Liquid sweetener (sucraslose or stevia) to equal 3/cup (175 mL)
1/cup granulated erythritol, OR (60 mL)
  6 coffee sweetener packets
1 tsp vanilla extract (5 mL)
2 egg yolks
13/cups Gluten-Free Bake Mix 2  (CLICK) (425 mL)
  (no gelatin required - as is often the case for cookies)
1 tsp baking powder (5 mL)
1/tsp salt (1 mL)
11/cups sugar-free chocolate chips (375 mL)
1 cup chopped raw almonds (250 mL)
  (lightly toasted in a dry nonstick pan, if desired)
1/cup grated unsweetened coconut (125 mL)

Preheat the oven to 375°F (190°C). 

In food processor, process butter, liquid sweetener, erythritol, OR coffee sweetener packets, vanilla extract and egg yolks.

In medium bowl, combine Gluten-Free Bake Mix 2, baking powder and salt.  Add to wet ingredients in food processor; process.  Stir in chocolate chips, almonds and coconut. 

Using a cookie scoop (2 tablespoonfuls), drop cookie dough on a greased cookie sheet.  Bake 10 to 12 minutes or until golden brown underneath.

Yield:  24 large cookies
1 large cookie
201.1 calories
3.5 g protein
17.0 g fat
1.1 g fiber
2.8 g net carbs

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Wednesday, July 27, 2016



I think I finally made a Chicken Bake that trumps Costco Chicken Bake!  At least my husband and I think so.  The crispy, cheesy chicken bakes with the familiar rich, creamy filling with ham (I prefer this over bacon) and green onions were so good - even warmed up in a nonstick pan greased with a little light-tasting olive oil (actually first warm them slightly in the microwave and then pan fry both sides until crispy once again): Ian said he preferred these over the original Costco Chicken Bake.  That says a LOT! He also liked them sliced...chilled out of the refrigerator.

2 cups chopped chicken (500 mL)
11/cups grated Mozzarella cheese, divided (375 mL)
2/cup chopped, thick deli ham (150 mL)
1/cup chopped green onions (60 mL)
1/cup mayonnaise (125 mL)
1 tbsp Parmesan cheese (15 mL)
  (the kind in a can)
2 tsp lemon juice (10 mL)
1 tsp crushed garlic (5 mL)
  (the bottled kind or cook first)
1/tsp Dijon mustard (2 mL)
1/tsp black pepper (1 mL)
1/tsp salt (0.5 mL)
Light-tasting olive oil for the frying pan
Miracle Dough (click for recipe)

In medium bowl, combine chicken, 1 cup (250 mL) Mozzarella cheese, ham and green onions.  In small bowl, combine mayonnaise, Parmesan cheese, lemon juice, garlic, mustard, black pepper and salt.  Stir into the chicken mixture.

Prepare Miracle Dough.  Divide the dough into 4 almost equal balls (weigh them on a kitchen scale).  On a piece of wax paper flatten a ball.  Using a rolling pin (a smaller one for pie dishes works well), roll out to an 8 x 8 inch (20 x 20 cm) square more or less.  If ever the dough becomes resistant to rolling, nuke 10 seconds in the microwave oven and it should roll out with ease again.  This typically should not be a problem if you work and get them all rolled out and filled within about 8 minutes.

Roughly divide the chicken mixture into 4 servings.  Place one serving down the center of the rolled out dough, leaving spaces at the top and bottom.  Fold the top and bottom ends up first and then fold over the sides and pinch closed gently with your fingers (this works with ease).  Repeat the whole procedure with each of the 3 remaining balls of dough.

Grease a nonstick frying pan with olive oil and place 2 of the Chicken Bakes in the pan at a time.  Fry on both sides, over medium heat, until golden on both sides.  Be careful not to cook until the dough is too dark.  Set aside and cook the remaining 2 Chicken Bakes in a similar manner.  Now take one of the first two cooked Chicken Bakes and carefully hold it in such a way that the ends and sides are cooked on the hot pan (I used 2 spatulas).  You don’t have to do this step, but I like to do it, so that the sides are just a little less doughy (somewhat doughy is fine as it contrasts nicely with the crispy top and bottom of the Chicken Bake).  Repeat with the remaining Chicken Bakes.  You can keep them warm in a warm 200°F (93°C) oven or better yet, serve them right away.  I served mine with sliced, fresh Beefsteak tomatoes.  Excellent!  I also mixed mayonnaise and sugar-free ketchup for a nice condiment with these Chicken bakes, and, of course, a diet coke or diet ginger ale just completes the meal.  Enjoy!

Yield:  8 servings
1 serving
443.4 calories
27.9 g protein
34.0 g fat
0.1 g fiber
5.0 g net carbs

or DOUBLE THE ANALYSIS if you want to eat the whole thing - ONE whole envelope!  It's not too far off from the real one in calories, but a lot less in carbohydrates.)  I think half is not really enough...even although it is very keep it for a day when you think you can have that many calories in one meal.  I served it with a few plain tomato slices.  It was so over-the-top good and better than the original, my husband said. I didn't gain any weight from it, nor did I have any cravings as I normally do with regular Chicken Bakes.

Here is the analysis of a REAL Costco Chicken Bake: 
Calories 769(3219 kJ)
Calories from fat 225
% Daily Value 1
Total Fat25g38%
Sat. Fat9g45%
Trans Fat0.5g
Total Carbs.78g26%
Dietary Fiber2g8%
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.

Saturday, July 23, 2016



This is a recipe Yara Eloff, our sweet, beautiful Spanish daughter-in-law, brought to our house.  She wanted us to make this dessert, so here you are! Make these only if you have wonderful will power.  My husband and I polished off almost all of these in 3 days flat!  I don't think Yara and Jonathan got more than one or two pieces each!!  There is something so wonderful about the texture straight out of the refrigerator.  Pecans, chocolate and caramel go together so well too.  I used unsweetened carob chips and these were so good.  I can only imagine how good they would be with real sugar-free chocolate chips.  Chocolate gives me migraines, so unsweetened carob chips are better than nothing for me!  The reason for the "funny" instructions...i.e. the melted butter poured over at the end (which is what I did) is that initially the crust was too crumbly and pouring the butter over the baked dessert saved it in the most delightful way!!  It is quite possible that simply adding that melted butter to the crust alone will be fine.

3 cups pecans, roughly chopped (750 mL)
1 cup Gluten-Free Bake Mix 2 (click for recipe)  (250 mL)
1 cup ground almonds (250 mL)
  (sliced almonds ground in coffee-bean grinder, OR 
  less ideal...almond flour)
1/cup butter, melted (75 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup (75 mL)
Dulce de Leche (click for recipe)
2 tbsp unsalted butter, melted (30 mL)
1/cup unsalted butter, melted (60 mL)

Preheat the oven to 350°F (180°C). 

Spread the pecans out on a baking sheet and bake about 8 minutes, or until they are fragrant.  Remove from oven and set aside in a bowl.

Grease a 13 x 9-inch (33 x 23 cm) baking dish.

In medium bowl, combine Gluten-Free Bake Mix 2 and ground almonds.  In small bowl, combine melted butter and liquid sweetener. Stir into dry ingredients.  Press mixture into baking dish (use plastic wrap to help spread the crust evenly).  Remove plastic wrap.  Bake 12 minutes.

Prepare Dulce de Leche and add 2 tbsp (30 mL) unsalted butter.  Add to pecans in bowl and stir to coat them well.  Spread the caramel pecan mixture over the crust, and then sprinkle with chocolate chips.  Bake 15 minutes.  Remove from oven and drizzle 1/4 cup (60 mL) melted unsalted butter over the entire dish.  Allow to cool, then refrigerate overnight until set.

Yield:  36 bars
1 bar
159.9 calories
2.8 g protein
15.2 g fat
0.9 g fiber
3.5 g net carbs

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Friday, July 22, 2016



George Stella has a very famous Southwestern Chicken Salad in Avocado Bowls.  This is an idea I had along those lines, but his recipe is very different. Very filling, tasty lunch this was!  Highly recommended.   Enough filling for 4 large avocados or 6 small California avocados, which I normally buy, but I couldn't find them that week.  One avocado half would make a delightful first course or appetizer to a main meal.

4 Large ripe avocados
1 tbsp olive oil (15 mL)
10 oz fully-cooked shrimp (284 g)
1/tsp salt (1 mL)
3 tbsp chopped green onions (45 mL)
1 Roma tomato, chopped
1/cup mayonnaise (60 mL)
2 tbsp sour cream (30 mL)
1 tbsp spreadable cream cheese (15 mL)
Sweetener to equal 1 tsp sugar (5 mL)
11/tsp lemon juice (7 mL)
1/tsp dried parsley (2 mL)
Hot sauce, to taste (optional)
1/tsp salt (1 mL)

Slice avocadoes in half.  Remove pit and peel.  If serving this salad later, skip this step until just before serving, but meanwhile chill the shrimp salad.

In frying pan, in olive oil, over medium heat, cook shrimp about 1 minute (even although they are fully cooked, this gives them a better taste) and sprinkle with 1/tsp (1 mL) salt.  Set aside to cool 10 minutes.

In large bowl, combine shrimp, green onions and tomato.  In small bowl, mix together mayonnaise, sour cream, spreadable cream cheese, sweetener (if using), lemon juice, parsley, hot sauce (if using) and salt.  Add to shrimp and stir to combine well.  Fill avocado halves.  Serve immediately.

Yield:  8 servings
1/large filled avocado
380.9 calories
13.1 g protein
33.4 g fat
3.4 g fiber
8.1 g net carbs

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Wednesday, July 20, 2016




Refrigerated, this special cake has a more dense texture, which my husband and son love; however, at room temperature it has a lighter texture. I promise nobody practically will figure out there is zucchini in the cake, especially since I peeled the zucchini first before grating..  It simply contributes to the moistness and texture of the cake. If you suddenly have more zucchini growing in your garden than you know what do with, this is a great recipe.  The cake freezes well  The carob option is for people like me who cannot have cocoa or dark chocolate due to migraines. For me it has been about 15 years of having to mostly abstain or risk a migraine, and many a time I did risk it and paid the price! I have to tell you this carob powder tastes like the real thing in baking.  I love it.  I even use the unsweetened carob chips instead of chocolate chips.  My life has become sweeter as my beloved chocolate is back on the table for me again.  Thanks to one sweet lady who cared enough to comment on my blog that that is what her mother used.  I decided to try it out and now you will see more chocolate desserts from me once again. Please be aware that even although erythritol works really well as a sweetener in combination with another low-carb sweetener in should not be consumed by people with sensitive bladders.  It can make the bladder more sensitive as it is processed through the bladder ... that is why this particular sugar alcohol does not cause intestinal discomfort.  Hope that helps someone out there, just as I, in turn, have been helped by a kindly soul.

This lovely moist cake was the one I made for my husband's 60th birthday! Half a cherry is 1 gram of carbohydrate.

21/2 cups Gluten-Free Bake Mix 2 (click highlighted text)  (625 mL)
2/3 cup carob powder, OR cocoa (125 mL)
  (Recently discovered Bob's Red Mill Toasted Carob Powder - tastes like cocoa!)
1 tbsp baking powder (15 mL)
1 tsp baking soda (5 mL)
1 tsp cinnamon (5 mL)
1/2 tsp salt (2 mL)
3/cup butter, softened (175 mL)
3 eggs
Liquid sweetener (sucralose or stevia) to equal 11/2 cups sugar (375 mL)
1/3  cup granulated erythritol, OR 8 coffee sweetener packets (75 mL)
  (Use double the amount if using cocoa)
3/4 cup heavy cream (175 mL)
2 tsp vanilla extract (10 mL)
11/2 tsp unflavored gelatin (7 mL)
2 cups finely grated, peeled zucchini (500 mL)
Chocolate Cream Cheese Frosting:
8 oz regular cream cheese (250 g)
Liquid sweetener  (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/2 cup almond butter (125 mL)
1/2 cup vanilla, OR chocolate whey protein (125 mL)
  (I use GNC Gold Standard)
1/4 cup unsalted butter, melted (50 mL)
2/3 cup carob powder, OR cocoa (150 mL)
1/4 cup powdered erythritol, OR (60 mL)
  6 sweetener packets (the kind for coffee)
2 tbsp heavy cream (30 mL)
2 tsp light-tasting olive oil (10 mL)

Preheat oven to 350°F (180°C). In large bowl, combine Gluten-Free Bake Mix 2, carob powder, OR cocoa, baking powder, baking soda, cinnamon and salt.

In food processor, process butter and add eggs while processing.  Add liquid sweetener, erythritol, heavy cream, vanilla extract and gelatin; process.  Add zucchini and process briefly.  Add the dry ingredients and process about 1 minute until well incorporated, scraping the sides occasionally.

Pour into two nonstick, 8-inch (20 cm) cake pans that have been lined on the bottom with parchment paper sprayed with nonstick cooking spray on both sides. You can skip that step and simply grease and "flour" with a dusting of bake mix or almond flour.  Bake 50 minutes or until cake tester comes out clean.  Allow cake to cool completely in a draft-free area on wire rack before removing and frosting the cake.  Frost the cake between layers, on top and down the sides.  The cake can be left at room temperature for hours at a time, but should be refrigerated in between.

Chocolate Cream Cheese Frosting:  In food processor with sharp S-blade, combine cream cheese, liquid sweetener, almond butter, vanilla, OR chocolate whey protein, butter, carob powder, OR cocoa, erythritol, OR sweetener packets, heavy cream and olive oil.  Process well until it is smooth, scraping the sides occasionally.

Helpful Hints: *Whole milk powder can be found in the Hispanic section of Super Walmart or in Publix or in Costco.  This cake would make good cupcakes made in a muffin pan with cupcake liners or it could be spread in a greased 9 x 13-inch (23 x 33 cm) glass baking dish or poured into two parchment-lined 8-inch (20 cm) nonstick heart-shaped cake pans or an 8-inch greased, nonstick springform pan.  Baking times will vary depending on the bake ware chosen, so keep an eye on your creation and use a cake tester.  When cool, run knife around circumference of cake between cake and pan and then invert, supporting cake with palm of hand to gently release.  Remove parchment paper.

Yield:  16 servings
357.8/450.6 calories
8.6/10.0 g protein
29.6/30.2 g fat
2.2/3.8 g fiber
10.7/6.6 g net carbs

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Tuesday, July 19, 2016



This AWESOME recipe, or something somewhat similar, is very popular in the Ukraine and is often served in Ukrainian restaurants. I made my own creamy sauce, as in the Ukraine it would be a typical flour-based sauce. A rotisserie chicken works well here. Everything is chopped…the chicken, the mushrooms and the onions!

2 tbsp butter (30 mL)
1 cup chopped onions (250 mL)
1 lb mushrooms, chopped (0.45 kg)
1/2  tsp salt (2 mL)
1/4  tsp black pepper (1 mL)
4 cups chopped chicken (1 L)
  (about 1 lb; 0.45 kg)
11/4  cups grated Mozzarella cheese (300 mL)
Fresh parsley for garnish, optional
Creamy Sauce:
4 oz regular cream cheese (125 g)
1/2  cup chicken stock, OR water* (125 mL)
1/4  cup whipping cream (60 mL)
2 tbsp water (30 mL)
1 tsp onion salt (5 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
1/4  tsp salt (1 mL)
1/8  tsp white pepper (0.5 mL)

Preheat the oven to 425°F (220°C). 

In nonstick frying pan, in butter and over medium heat, cook onions until turning translucent and browning in places.  Add mushrooms.  Cook 5 minutes, adding the salt and pepper.  Add chicken and toss gently to combine; stir fry a couple of minutes to heat.  Transfer to a large bowl.

Creamy Sauce:  In medium saucepan, combine cream cheese, chicken stock, OR water, whipping cream, water, onion salt, cornstarch, OR arrowroot powder, salt and white pepper.  Over medium heat, stir until the cream cheese has melted and the sauce is hot and bubbly.  Pour over the chicken mixture, tossing to combine. 

Turn out chicken mixture into 9 x 13-inch (23 x 33 cm) glass baking dish. Sprinkle with Mozzarella cheese.  Bake 20 minutes.  Garnish with fresh parsley, if desired.

Helpful Hint:  *If using water instead of chicken stock, remember to use a little more salt.  

Yield:  6 servings
1 serving
350.0 calories
30.6 g protein
21.7 g fat
1.5 g fiber
6.6 g net carbs 

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Sunday, July 17, 2016



These cookies taste just like the title says.  They are soft and almost doughy when freshly baked, hence the name, but not overly….just a wonderful texture actually.  They are rather addictive and I adore them.  If you prefer a firmer texture, store in the freezer.  I liked them very well kept in the refrigerator, however - both ways actually!  Again, I am in love with these cookies and I'm dreaming about making them soon as they are now all gone!  Gosh, I would love one right now.  If you cannot handle chocolate (due to sugar alcohols or migraines), then use unsweetened carob chips (which is what I used - they are naturally sweet)...available on Amazon.  Delicious!

1 egg
3/cup canned pumpkin (175 mL)
1/cup light-tasting olive oil (75 mL)
Liquid sweetener (sucaralose or stevia) to equal 1 cup sugar (250 mL)
1/cup powdered erythritol, OR (60 mL)
  6 packets sweetener (the kind for coffee)
11/tsp unflavored gelatin (7 mL)
21/cups Gluten-Free Bake Mix 2 (click) (560 mL)
2 tsp cinnamon (10 mL)
11/ tsp baking powder (7 mL)
1/tsp baking soda (2 mL)
1/tsp salt (1 mL)
11/cups sugar-free chocolate chips, OR unsweetened carob chips (375 mL)
  (sugar-free chocolate chips also available at Wal-Mart)

Preheat the oven to 350°F (180°C). 

In food processor, process egg, pumpkin, oil, liquid sweetener, erythritol (or alternative) and gelatin.  In large mixing bowl, combine Gluten-Free Bake Mix 2, cinnamon, baking powder, baking soda and salt.  Add to food processor; process.  The dough will be a little stiff.  Stir in chocolate chips.

Using a cookie scoop (2 tablespoonfuls), place cookie dough on well-greased cookie sheet.  Bake 14 minutes, or until light brown underneath.  Allow to cool completely, before transferring to the refrigerator or freezer.

Yield:  24 LARGE cookies
1 cookie
128.4 calories
2.6 g protein
9.2 g fat
0.2 g fiber
3.3 g net carbs 

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Saturday, July 16, 2016



Our daughter-in-law, Yara Eloff, gave me this recipe to try on a recent visit to our mountain-top home in the jungle.  Awesome!  This recipe makes enough for two skillets with 12 meatballs in each one.  This meal feeds a crowd, or you could freeze one skillet for later, or simply halve the recipe, if you don’t require that much food.  Coconut flour is very absorbent of moisture and helps bind the meatballs…therefore, no breadcrumbs are required.  This is so tasty and looks lovely too...good enough for company!  Lovely with cauli-mash and buttery, garlic green beans.  

2 lbs lean ground beef (0.9 kg)
1/cup grated Parmesan cheese (125 mL)
  (the kind in a can is fine)
2 tbsp coconut flour (30 mL)
1 tbsp crushed garlic (15 mL)
2 eggs
2 tsp liquid smoke (10 mL)
11/tsp salt (7 mL)
1/tsp black pepper (2 mL)
2 tbsp light olive oil (30 mL)
2 cups grated Mozzarella cheese (500 mL)

In large bowl, combine ground beef, Parmesan cheese, coconut flour and garlic.  In small bowl, beat eggs with fork and add liquid smoke, salt and black pepper; beat again with fork to combine well.  Add to ground beef mixture and combine well with your hands.  Form golf-ball sized meatballs.  I used a small ice cream scoop.

In two skillets, in 1 tbsp (15 mL) olive oil per skillet, cook 12 meatballs per skillet, over medium high heat, browning them on both sides.  Reduce heat and add marinara sauce.  Coat the meatballs in the sauce.  Simmer over medium low heat until meatballs are thoroughly cooked and no longer pink in the middle.  Cover each skillet with 1 cup (250 mL) grated Mozzarella cheese.  Cover with a lid or just simmer gently until the cheese melts.  Serve.

Yield:  24 meatballs/8 serv.
1 serving 
488.5 calories
36.1 g protein
33.4 g fat
0.9 g fiber
9.5 g net carbs 

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