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Tuesday, August 30, 2016



A very easy, quick recipe for grilling!  It was even easier for me, as I didn’t make the Chimichurri from scratch.  They sell it at Costco (Price Smart in our country, but the same thing))…rather nice!  I am sharing our son, Jonathan’s sauce, if you prefer to make your own.  No question, Jonathan's will taste even better!  I have had it before and I loved it.  Jonathan is actually more of a gourmet cook than I am (I am an ordinary cook, for the most part, but I am creative in my ordinariness, so I don't let that bother me), however, he prefers to let his wife cook and bake while he writes best-selling science fiction novels under a pen name.  Can you tell I'm a proud Momma?  Yep! :)  Aren't we all?

3 lbs pork tenderloin (1.4 kg)
Seasoning salt
Jonathan’s Chimichurri Sauce:
  (I would halve the recipe)
2 cups fresh parsley, packed down (500 mL)
4 gloves garlic, crushed
1 cup chopped green onions, packed (250 mL)
11/cups virgin olive oil (375 mL)
3 tbsp red wine vinegar (45 mL)
2 tbsp lemon juice (30 mL)
1 tsp red pepper flakes (5 mL)
1/tsp salt (2 mL)

Sprinkle pork tenderloin seasoning salt and salt generously on both sides of the meat.  Cover in just enough Chimichurri Sauce – about 1 cup (250 mL).  You will be serving the cooked pork with Chimichurri Sauce. Leave to marinate overnight.  Remove excess sauce from pork. Place on preheated outdoor grill or use preheated oven broiler.  After 4 or 5 minutes, turn the pork and cook on the other side.  Make sure the pork is not pink inside, or if it is, only a small amount.  Turn the pork again and baste with Chimichurri a short while to perfection!  Remove and serve, sliced with extra Chimichurri sauce. Delicious!

Chimichurri Sauce:  To food processor add parsley, crushed garlic, and chopped green onion.  Pulse on high a few seconds until finely chopped.  Transfer to a large bowl, and then stir until thoroughly mixed.  Serve at room temperature, but refrigerate between uses.

Yield:  8 servings
398.2 serving
164.3 calories
41.1 g protein
24.6 g fat
0.2 g fiber
1.4 g net carbs

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Sunday, August 28, 2016


When I enjoy this fudge, I think to myself, why do I ever need to buy sugar-free chocolate bars (other than the convenience factor) – this is so much nicer to me.  I made the fudge without pecans this time around.  You can use any nuts that you prefer.  Walnuts are cheaper!

3 cups sugarless chocolate chips (375 mL)
  {18 oz (540 g)}  Find at Walmart (Hershey's) or Lily's (here online) or at Sprouts and maybe Whole Foods
11/8 cups Condensed Milk (300 mL)
2 tsp finely grated orange peel, (10 mL)
 11/2 tsp Cointreau, OR orange (7 mL)
  extract to taste (use very small amount)
1 cup chopped pecans, OPTIONAL (250 mL)
In double boiler, over medium heat, melt chocolate with Condensed milk and orange peel, if using.  Stir occasionally.  As soon as chocolate has almost melted completely, add Cointreau or orange extract.  Stir continuously until chocolate is melted completely.  Stir in pecans and spread evenly in 9 x 13-inch (23 x 33 cm) glass baking dish. Cover dish with plastic or foil and freeze.  Later refrigerate uncovered, if desired, for a fudge-like consistency or keep frozen for a more chewy consistency.

Helpful Hints:  Cointreau is a mildly bitter, brandy-based liqueur, flavored with the peel of sweet and sour oranges from Curacao and Spain.

You can “play” with this recipe and use peppermint extract or whatever flavor you desire. Another idea is to divide the chocolate mixture in half and flavor the one half with one flavoring and the other half with another.  Yet another idea is to replace some of the water in the Condensed Milk, with a particular flavor of Da Vinci® Sugar Free Syrup that you think will go well and omit Cointreau.  You could replace some of the sugar free chocolate with unsweetened baking chocolate (equivalent weight) or cocoa butter to make a new type of fudge. 

Yield:  72 pieces OR 36 bars
1 piece/bar
59.4/118.8 calories
0.9/1.8 g protein
4.2/8.4 g fat
0/0 g fiber
1.0/2.0 g net carbs

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Saturday, August 27, 2016



The properties of whey protein powder, specifically a product that contains whey protein isolates, are such that it can produce amazing toffee-like confections. Whey protein that just contains whey concentrates has a grainy texture and tastes awful, plus it performs really poorly in many recipes, if not most.  It is literally useless and I had to throw mine away when I bought such a product once upon a time.  Not fun finding out the hard way as whey protein can be expensive.  You can get a coupon at GNC is you are a frequent buyer.  I usually let my son buy mine as he has something like that.  Mine is called Gold Standard, I believe.

1/2 cup peanut butter (125 mL)
11/4 cups vanilla whey protein powder (300 mL)
  (I use Gold Standard French Vanilla Cream from GNC)
Liquid sweetener (sucralose or stevia) to equal 1/2 cup sugar (125 mL)
1/4 cup whipping cream (60 mL)
1/4 cup whole milk powder, skim milk powder, coconut milk powder, OR (60 mL)
  2 tbsp extra whey protein powder (30 mL)
3 tbsp powdered erythritol, OR (45 mL) 
  4 coffee sweetener packets
1/2 tsp vanilla extract (2 mL)
2 tbsp unsweetened, grated coconut (30 mL)

In food processor, process peanut butter, whey protein powder, liquid sweetener, whipping cream, whole milk powder, powdered erythritol and vanilla extract.  Press into 8-inch (20 cm) square glass dish.  Mop up the top of the toffee with a paper towel to remove any excess grease.  Sprinkle with coconut and press into toffee lightly.  Cover dish with plastic wrap.  Freeze and later refrigerate.

Yield:  25 pieces
1 piece
72.3 calories
5.0 g protein
4.9 g fat
0.1 g fiber
2.0 g net carbs

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Friday, August 26, 2016


Awesome, creamy and rich milk (not dark) chocolate sauce to top frozen yogurt or ice cream or other lovely desserts such as cake or pie or cheesecake!  You name it.  I like to eat it by the spoonful. ;)

1/3  cup boiling water (75 mL)
2 tbsp unsalted butter (30 mL)
2 tbsp regular butter (30 mL)
1 cup whole milk powder, OR (250 mL)
  skim milk powder, OR coconut milk powder
Liquid sweetener (sucralose or stevia) to equal 3/4  cup sugar (175 mL)
1/2  cup whipping cream (125 mL)
1/3  cup powdered erythritol (75 mL)
1/3  cup Hershey's cocoa (75 mL)
1 tbsp cold water (15 mL)
1/2  tsp unflavored gelatin (generic store bought) (2 mL)
1/3  cup boiling water (75 mL)
1/2  tsp vanilla extract (2 mL)

In food processor, combine boiling water, unsalted butter, regular butter, whole milk powder, OR skim milk powder, OR coconut milk powder, liquid sweetener, whipping cream, powdered erythritol and cocoa; process.

In small bowl, place cold water and stir in gelatin.  Allow to soften for a minute or so and then stir in the boiling water to dissolve the gelatin.  Add to the food processor along with vanilla extract; process.  Serve right away.

Helpful Hints:  This is best served at room temperature right away.  It will thicken in the refrigerator - still a very yummy treat (nothing will go to waste, believe me!).  You can gently reheat it, however, the texture may be compromised.

\Yield:  12/3  cups (400 mL)
1 tbsp (15 mL) per serving
56.4 calories
1.7 g protein
4.6 g fat
0.5 g fiber
2.2 g net carbs 

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Wednesday, August 24, 2016


    This is a very tasty casserole – comfort food for sure.  These are good heated up the next day in the microwave oven.  For me two crepes and some sliced tomato was sufficient for my lunch.  I felt satiated by not overly full.  I first got introduced to savory fillings in crepes when I was in my early twenties. 

Two more crepe recipes HERE and HERE.

21/cups cooked, diced chicken (625 mL)
Creamy Sauce:
4 oz cream cheese (125 g)
1/cup whipping cream (125 mL)
2 tbsp water (30 mL)
1 tbsp olive oil (15 mL)
Liquid sweetener (sucralose or stevia) to equal 2 tsp sugar (10 mL) 
  (to balance very savory flavors)
1 tsp onion salt (5 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
1/tsp salt (0.5 mL)
1/tsp white pepper (0.5 mL)
3 tbsp mayonnaise (45 mL)
1 tsp lemon juice (10 mL)
1 tsp curry powder (1 mL)
3 tbsp heavy cream (45 mL)
11/cups grated Cheddar cheese (300 mL)

Crepes:  Prepare crepes. You will only need 7 crepes for this recipe.  In medium bowl, place chicken. 

Creamy Sauce:  In nonstick frying pan, combine cream cheese (broken up into chunks), whipping cream, water, olive oil, liquid sweetener, onion salt, cornstarch, OR arrowroot powder, salt and white pepper.  Whisk over medium heat until the sauce is bubbly and smooth.  Remove from heat and stir in mayonnaise lemon juice and curry powder.  Pour over the chicken and stir to combine well.

Assembly:  Divide chicken filling into 7 even portions and place one portion down center of a crepe.  Fold crepe from top and bottom over filling and roll up.  Place assembled crepes in shallow casserole dish.

Topping:  Pour whipping cream over crepes and sprinkle with Cheddar cheese.  Bake in 350°F (180°C) oven 25 minutes with cover on.  Remove cover and bake 5 more minutes, or until hot.

Yield:  7 servings
1 Chicken-filled crepe
371.7 calories
24.0 g protein
28.0 g fat
1.1 g fiber
2.9 g net carbs

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Friday, August 19, 2016



Don’t tell anyone this is a healthy chocolate pudding with avocado hidden in it and chances are they won’t notice. Carob powder is for those who cannot have chocolate due to an allergy or because it causes migraines.

1 California avocado
3/cup vanilla protein powder, OR (175 mL)
  chocolate flavor
Liquid sweetener to equal 1/cup (125 mL)
1/cup spreadable cream cheese (75 mL)
  (3 oz; 90 g)
1/cup cocoa, OR carob powder (60 mL)
1/cup powdered erythritol, OR 6 packets sweetener (60 mL)
  (the kind for coffee)
1 tbsp whipping cream (15 mL)
1 tbsp melted butter (15 mL)
11/tsp vanilla extract (7 mL)

In food processor or blender, combine avocado, vanilla protein powder, liquid sweetener, spreadable cream cheese, cocoa, erythritol, OR packets of sweetener, whipping crem, butter and vanilla extract.  Process well until smooth.  Place in pretty serving dishes and refrigerate until serving time.

Yield:  3 small servings
Cocoa powder/Carob powder
334.9/354.8 calories
20.7/19.3 g protein
25.8/25.3 g fat
4.9/3.3 g fiber
5.4/9.5 g net carbs

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Thursday, August 18, 2016



Delicious, tender muffins.  You would never have guessed that unsweetened applesauce is relatively low-carb. These are wonderful for breakfast.  Did you know that one of the benefits of cinnamon is that it helps regulate blood sugar?

2 eggs
1 cup unsweetened applesauce (250 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/cup butter (125 mL)
11/tsp unflavored gelatin (7 mL)
1 tsp vanilla extract (5 mL)
21/cups Gluten-Free Bake Mix 2 (560 mL)
2 tsp cinnamon (10 mL)
1 tsp baking soda (5 mL)
1/tsp ground cloves (0.5 mL)

Preheat oven to 350°F (180°C). 

In food processor, process eggs, applesauce, liquid sweetener, butter, gelatin and vanilla extract. 

In medium bowl, combine Gluten-Free Bake Mix 2, cinnamon, baking soda and ground cloves.  Add to wet ingredients; process.

Fill 12 muffin cups 3/full and bake 20 minutes, or until knife inserted in muffins comes out clean.  Allow to cool in muffin tin and then remove them.  Refrigerate later to keep them fresh.

Helpful Hint:  You can double this recipe and freeze a dozen muffins.  They freeze well.

Yield:  12 muffins
1 muffin
185.8 calories
4.8 g protein
5.2 g fat
0.4 g fiber
6.5 g net carbs

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Monday, August 15, 2016


 Before the topping is added!

Right out of the oven - bubbly and hot!

Let's eat! :)


Reminiscent of Chicken Cordon Bleu but so much less fussy and easier. 
The chicken is even great sliced, straight out of the refrigerator the next day. One half of a chicken breast was more than enough for me!  Quite filling with all the trimmings.  The above plate of food was for my husband.  Put in a Smiley Face here.  This is a very low-carb entree - 0.6 g net carbs per serving!

4 boneless chicken breasts, butterflied
16 slices Deli Swiss cheese
16 slices Deli ham
2/cup mayonnaise (150 mL)
1/2 cup plain Greek yogurt (125 mL)
1/2 cup grated Parmesan cheese (125 mL)
  (the kind in a can)
2 tsp crushed garlic (10 mL)
  (the bottled kind)
1/4 tsp salt (1 mL)
1/4 tsp black pepper (1 mL)
2 tbsp grated Parmesan cheese (30 mL)
2 tbsp almond flour (30 mL)
1/2 tsp paprika (2 mL)

Preheat oven to 375°F (190°C).   On a greased cookie sheet, place the 4 chicken breasts opened butterfly style.  Place on each half 1 slice Swiss cheese, 1 slice ham and another slice Swiss cheese.

In small bowl, combine, mayonnaise, Greek yogurt, Parmesan cheese, garlic, salt and black pepper.  Divide evenly between all the chicken breast halves; spread over the top evenly. Sprinkle topping evenly over the chicken and also exposed bits of chicken. 

Bake around 40 minutes, depending on the thickness of the chicken breasts (mine were medium).  Cut into the chicken and make sure it is white throughout.

Topping:  In small bowl, combine Parmesan cheese, almond flour and paprika.

Yield:  8 servings
1 serving
393.0 calories
31.0 g protein
27.9 g fat
1.7 g fiber
0.6 g net carbs

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Saturday, August 13, 2016



Tomatoes that are sliced and then fried in light olive oil and sprinkled with Italian seasoning, taste amazing! The natural sweetness in the tomato comes out....sort of caramelized.  I often make this as a side dish.  Simple but ever so tasty!!  It's great for breakfast alongside your scrambled eggs (with bits of cream cheese) and bacon.

2 Roma tomatoes
2 tbsp light-tasting olive oil (30 mL)
Italian seasoning, to taste 

Cut tomatoes into thin slices. In nonstick frying pan, in olive oil, fry tomatoes over medium heat.  Sprinkle with Italian seasoning.  Fry about 2 minutes and then carefully flip and cook on the other side about 1 or 2 more minutes.  Serve.

Helpful Hint:  I normally season the tomatoes only on one side.  It is sufficient.

Yield:  2 servings
1 serving
135.0 calories
0.8 g protein
13.8 g fat
0.1 g fiber
2.7 g net carbs 

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Thursday, August 11, 2016



This was amazing!  I know it is a favorite of many, but this is the first time I have ever made it and I loved it!  This is, of course, my own version of the dish.  Did you know coconut flour is fantastic as a binder in meat?  You don't even need very much as it turns out.  This is a dish that I will make again and again.  Very flavorful and great with cauli-mash and green beans.

3 lbs ground beef (1.4 kg)
6 tbsp fresh parsley, minced (90 mL)
1/2 cup diced onion (125 mL)
2 tbsp coconut flour (30 mL)
1 tbsp minced garlic (15 mL)
2 eggs
2 tsp liquid smoke, OR (10 mL)
  Worcestershire sauce
11/2 tsp salt (7 mL)
1 tsp black pepper (5 mL)
1/4 cup butter (60 mL)
Mushroom Gravy:
1 tbsp butter (15 mL)
1 lb mushrooms, sliced (0.45 kg)
8 oz cream cheese, chopped up (250 g)
3 cups chicken stock, OR beef stock* (750 mL)
2 tbsp olive oil (30 mL)
1 tsp turmeric, optional (5 mL)
1/2 tsp liquid smoke, OR (2 mL)
  Worcestershire sauce
1/4 tsp white pepper (1 mL)
2 tsp cornstarch, OR arrowroot powder (10 mL)

In large bowl, combine ground beef, parsley, onion, coconut flour and garlic.  In small bowl, beat eggs with a fork and add liquid smoke, OR Worcestershire sauce, salt and black pepper.  Beat again with the fork to combine.  Add to ground beef mixture and combine very well, using your hands.  Make 16 oblong patties (I didn’t worry about the shape too much).

In nonstick frying pan, over medium heat and in some butter, fry the patties until they are brown on both sides and almost cooked through, but not quite.

Mushroom Gravy: In large pot, in butter and over medium heat, cook mushrooms until soft.  Remove and set aside.  In the same pot, combine cream cheese, chicken stock, olive oil, turmeric, liquid smoke, OR Worcestershire sauce and white pepper and cook over medium heat.  Place some of the sauce in a small bowl and stir in the cornstarch, OR arrowroot powder and add back to the pot, stirring to combine.  Bring the sauce to a boil.  Add the patties and mushrooms.  Simmer 10 minutes.

Helpful Hint:  *I only ever have homemade chicken stock on hand in the freezer and that is what I used.  It was perfectly yummy with this dish and no one can tell it has chicken flavor.  If you use commercial stock/broth, you might want to reduce the salt in this dish. It is so easy to make chicken stock if you have a slow cooker or a pressure cooker.  Place rotisserie chicken carcass in the slow cooker or pressure cooker along with a chopped onion, carrot, some dried parsley, thyme, salt and pepper.  Cover with water completely.  Set on low heat for 8 hours and follow directions for the pressure cooker.  Strain and place in a container in the freezer.

Yield:  8 servings
2 per serving
551.2 calories
39.2 g protein
39.9 g fat
1.7 g fiber
5.9 g net carbs

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