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

Thursday, September 29, 2016



A decadent cheesecake for a special occasion.  I made this to take to our son and daughter-in-law’s house when I was helping with baby after our son had a hernia operation.  I believe we finished it in 2 days flat between 3 of us. 

1 cup ground almonds (250 mL)
2/3  cup Gluten-Free Bake Mix 2 (150 mL)
1/3  cup butter, melted (75 mL)
Liquid sweetener (sucralose or stevia) equal to 4 tsp (20 mL)

24 oz regular cream cheese, softened (680 g)
Liquid sweetener (sucralose or stevia) to equal 1/4  cups sugar (300 mL)
1/2  cup whipping cream (125 mL)
1/2  cup granulated erythritol (125 mL)
3 large eggs
2 egg yolks
2 tbsp unsalted butter, cut into small bits (30 mL)

Caramel (easy blend and use recipe):
1/3  cup unsalted butter, melted (75 mL)
Liquid sweetener to equal 2/3  cup sugar (150 mL)
1/3  cup whipping cream (75 mL)
1/3  cup whole, OR skim milk powder (75 mL)
1/3  cup vanilla whey protein (75 mL)
3 tbsp powdered erythritol, OR (45 mL)
  4 coffee sweetener packets
1 tbsp water (15 mL)
1 tsp molasses (5 mL)
1/tsp vanilla extract (2 mL)
1/16  tsp salt (0.25 mL)

Pecan Pie Topping:
2 tbsp unsalted butter (30 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/tsp molasses (2 mL)
3 tbsp whipping cream (45 mL)
1/tsp cinnamon (2 mL)
3/cup pecans (175 mL)
  (toast them in a dry pan, if you like, but watch them!)

Preheat the oven to 350°F (180°C). 

Crust:  In medium bowl, combine ground almonds and Gluten-Free Bake Mix 2.  In small bowl, combine melted butter and liquid sweetener.  Add to dry ingredients and mix well.  Spread mixture in 8-inch (20 cm) springform pan, using plastic wrap to help the process.  Bake 12 minutes.

Filling:  In food processor, process cream cheese,liquid sweetener, whipping cream, erythritol, eggs, egg yolks and unsalted butter.  Pour over baked crust and bake approximately 40 minutes, or until set.

Caramel:  In food processor, process butter, liquid sweetener, whipping cream, whole, OR skim milk powder, vanilla whey protein, powdered erythritol, OR coffee sweetener, water, molasses, vanilla extract and salt. Place in refrigerator to firm up a bit and then spread over cool cheesecake.

Pecan Pie Topping:  In small frying pan or saucepan, over medium heat, melt butter and add liquid sweetener and molasses.  As soon as it is hot and bubbly, stir in cream and cinnamon.  Stir in pecans.  Allow to cool.  Spread over top of caramel. Refrigerate cheesecake and serve well-chilled.

Yield:  12/16 servings
1 serving
536.2/402.2 calories
13.6/10.2 g protein
50.5/37.9 g fat
1.1/0.8 g fiber
7.4/5.6 g net carbs 

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Wednesday, September 28, 2016


Before going in the oven. After baking, drain and then sprinkle with Parmesan.  Bake again.


Surprisingly delicious! You can use freshly grated Parmesan or the canned variety…both work!  The onion adds a little something extra taste-wise from memory (this is an older recipe from one of my Splendid Low-Carbing Cookbooks - "More Splendid Low-Carbing" to be precise).  Unfortunately, I could not add the onion as my husband's digestive system is very sensitive to the combination of onions and tomatoes. 

2 fairly large zucchini
1 large tomato, cut into chunks
1/cup chopped onion (125 mL)
1 tsp minced garlic (5 mL)
1 tsp basil (5 mL)
3/tsp salt (3 mL)
1/tsp black pepper (1 mL)
3 tbsp olive oil (45 mL)
1/cup grated Parmesan cheese (60 mL)

Slice zucchini in half vertically and then cut into thin slices.  In large bowl, combine zucchini, tomato, onion, garlic, basil, salt and pepper.  Set aside 5 minutes.  Stir in olive oil.  Place in casserole dish with lid.  Bake in 450°F (230°C) oven 20 minutes. Remove and drain slightly.  Sprinkle with Parmesan cheese and replace lid.  Reduce heat to 375°F (190°C) and bake another 20 minutes.

Yield:  4 servings
1 serving
116.7 calories
4.2 g protein
8.9 g fat
2.3 g fiber
4.1 g net carbs

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Wednesday, September 21, 2016


With the cooler days of Fall, apple desserts come to mind.  Do you miss apple coffee cake from your high-carb days?  I did too, until I made this recipe based on an old beloved recipe of mine from yesteryear. I think this low-carb version is even nicer!  Don't let the various stages of this desssert scare you off.  You can use your own favorite sweetener and you can skip the Caramel Topping or you can buy a commercial one.  Just as lovely served with whipped, sweetened cream.   However, that said, as long as you have the Caramel Topping ingredients, it is a  very simple and quick blend-and-use recipe.

3 small apples, peeled, cored and sliced
  (Granny Smith, if possible)
21/cups Gluten-Free Bake Mix 2 (625 mL)
1 tsp baking powder (5 mL)
1/tsp baking soda (2 mL)
1 tsp cinnamon (5 mL)
1/tsp salt (1 mL)
2/cup unsalted butter, softened (150 mL)
3 eggs
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/cup whipping cream (125 mL)
1/cup granulated erythritol, OR (75 mL)
  8 coffee sweetener packets
11/tsp unflavored gelatin (7 mL)

Pecan Crumb Topping:
1/cup toasted pecans, chopped (125 mL)
1/cup Gluten-Free Bake Mix 2 (60 mL)
4 tsp powdered erythritol (20 mL)
1/tsp cinnamon (2 mL)
2 tbsp butter, melted (30 mL)
Liquid sweetener, to taste (optional)

Salted Caramel Topping:
1/cup unsalted butter (75 mL)
Liquid sweetener to equal 2/cup sugar (150 mL)
1/cup whipping cream (75 mL)
1/cup whole milk powder, OR skim (75 mL)
  (look at Costco, Mexican section of grocery stores)
1/cup vanilla whey protein (75 mL)
3 tbsp powdered erythritol, OR (45 mL)
  4 coffee sweetener packets
1 tbsp water, OR as necessary (15 mL)
1 tsp molasses (5 mL)
1/tsp vanilla extract (2 mL)
1/16  tsp salt (0.25 mL)

Preheat oven to 350°F (180°C).  Place apples in casserole dish with a little water and microwave 1 to 2 minutes to soften. Grease a 9 x 13-inch (23 x 33 cm) glass baking dish. In large bowl, combine Gluten-Free Bake Mix 2, baking powder, baking soda, cinnamon and salt; stir together well.

In food processor or mixer bowl, process butter.  Add eggs, liquid sweetener, whipping cream, erythritol and gelatin.  Process a couple of minutes.  Add dry ingredients; process.  Spread batter evenly in prepared baking dish. Push apple slices into batter (batter does not need to cover apples).  Sprinkle with Pecan Crumb Topping.  Bake 25 to 30 minutes, or until a knife inserted in center comes out clean, and surface is turning golden brown.  Do not over bake.

Pecan Crumb Topping:  In small bowl, combine pecans, Gluten-FreeBake Mix 2, erythritol and cinnamon.  Stir in melted butter and liquid sweetener, if using. 

Salted Caramel Topping:  In food processor, process butter, liquid sweetener, whipping cream, whole milk powder, vanilla whey protein, powdered erythritol, OR coffee sweetener packets, water (as necessary), molasses, vanilla extract and salt until smooth.  Drizzle all over the cake in generous amounts, but leaving some cake peeping through.

Yield:  24 servings
with/without caramel
205.6/159.5 calories
4.7/3.3 g protein
18.2/14.1 g fat
0.4/0.4 g fiber
5.8/4.8 g net carbs

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Sunday, September 18, 2016



Do we ever lose interest in broccoli salad, even when the weather gets cooler?  Certainly where I live it's always summer - just a dry and rainy season differential.  So, broccoli salad is easy and goes so well with a steak.  Often make my steak in a pan, although this one in the photo was barbecued. Served here with Potato Skin Fries, which my husband adores.  It's more for closer to maintenance, but it is such a game changer on a low-carb diet!  One man said his whole outlook re his low-carb diet changed for the better when he realized he could have potato skins.  Keep the potato for visitors, a neighbor or your children and keep the potato skins for yourself.  You'll have to fight to keep them for yourself, however, as high-carbers like them too! ;) 

This broccoli salad with a tropical twist was incredibly flavorful. It just goes to show we can have a little mango (or even pineapple instead), if we spread the carbs kindly in a larger dish; all the flavor without the overload of carbs.  The servings are smaller, though, to keep the carbs in line.  Skip the mango if desired and choose something crunchy instead like jicama or chayote squash, or even apple.

1 lb broccoli, chopped small (0.45 kg)
  {about 6 cups (1.5 L)}
1 cup diced mango (250 mL)
1 cup grated Cheddar cheese (250 mL)
6 slices bacon, cooked crisp and chopped.
1 oz green onion, chopped (30 g)
Few raisins snipped in half, optional
 (for maintenance levels) or chopped walnuts, pecans, sunflower seeds, etc.
1 cup mayonnaise (250 mL)
1/4 cup Greek yogurt , OR sour cream (60 mL)
1 tbsp apple cider vinegar (15 mL)
Liquid sweetener to equal 2 tsp (10 mL)
1/4 tsp crushed red pepper (1 mL)
1/4 tsp salt (1 mL)

In large bowl, place broccoli and mango and half of the Cheddar cheese and bacon and the green onion and raisins, if using.  In medium bowl, combine mayonnaise, Greek yogurt, apple cider vinegar, liquid sweetener, crushed red pepper and salt; stir to combine well.  Add to broccoli mix and combine well.  Sprinkle remaining Cheddar cheese and bacon bits on top.  Refrigerate until serving time.

Yield:  10 servings
1 serving
267.9 calories
8.2 g protein
23.8 g fat
1.4 g fiber
4.9 g net carbs 

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Tuesday, September 13, 2016



These very large cookies have a fantastic texture straight out of the refrigerator! I loved these cookies! I am sharing the first recipe using my new Gluten-Free Bake Mix 3.  My daughter-in-law, Yara Eloff, is also using the bake mix and testing it out in her recipes.  So far, we are both having wonderful success with it.  It is so much easier to put together and use.  Typically, no gelatin is required either. 

Update: Dec. 2016: I actually went back to using Gluten-Free Bake Mix 2, because my husband thought it was the coconut flour in the bake mix that was problematic for him, but turns out it was not an issue.  Gluten-Free Bake 1 or 2 can be used here instead.  All these bake mixes are pretty much interchangeable.

1/2 cup coconut oil (125 mL)
Liquid sweetener (sucralose or stevia) to equal to 3/4 cup (175 mL)
1/3 cup granulated erythritol, OR (75 mL)
  8 packets coffee sweetener 
1 egg
1/2 tsp vanilla extract (2 mL)
1/2 tsp molasses (2 mL)
21/4 cups Gluten-Free Bake Mix 3 (560 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
1 tsp baking soda (5 mL)
1/4 tsp salt (1 mL)
  (Hershey's at Wal-Mart, Lily's at Sprouts or online in link above 
or look at LC Foods online)

Preheat oven to 375°F (190°C). 

In food processor, process coconut oil, liquid sweetener, erythritol, OR alternative, egg, vanilla extract and molasses.  In large bowl, combine Gluten-Free Bake Mix 3, cornstarch, OR arrowroot powder, baking soda and salt.  Add to wet ingredients; process.  Stir in chocolate chips.

Drop by 2 tablespoonfuls onto ungreased cookie sheet.  Bake 10 minutes, or until just set.  Cool 15 minutes on cookie sheet and transfer to a dinner plate and place in the refrigerator to set up some more.

Yield:  16 LARGE cookies
1 cookie
167.0 calories
3.1 g protein
13.9 g fat
1.0 g fiber
3.8 g net carbs 

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(Newest bake mix - only 2 Ingredients)
The beauty of having a lovely low-carb bake mix is that you can use it in your very own favorite recipes without anyone dictating which recipe you should make, plus you can explore baking on your own just the same as in the old days when you baked with white flour and sugar!  This bake mix tastes GOOD!  The baked goods taste close to the real thing and sometimes even better!

UPDATE:  I am hoping I can still use Bake Mix 2 as long as my husband can tolerate the small amount of coconut flour in it...he was fine with it for years, so time will tell....this is another alternative, as a result of a recent mini-crisis with my husband declaring that the coconut flour was making things worse for him re IBS.  He was eating my carob chips (known to make IBS worse for some people), so I think it was that!  This Bake Mix 3 is lovely and easy, but it is a titch carbier and one has to use `1/4 cup more of it to substitute for white flour, so that is why I am reticent to let go of Bake Mix 2.

My husband declared that the coconut flour (fiber!) in my bake mix was making his IBS worse, so it was back to the drawing board for me!  I am sorry for any inconvenience this may cause someone, but know this…Bake Mix 1 and  Bake Mix 2 are fully interchangeable (no additional bake mix required) and Bake Mix 3 can be substituted for either of them as well, as long as you add 2 tbsp to 1/cup (60 mL) more bake mix depending on whether you are substituting for less than 1 cup (250 mL) bake mix or more than 1 cup (250 mL) bake mix.  The good news is that Gluten-Free Bake Mix 3 is so much easier to prepare…whole cups are used and it looks like gelatin is very rarely needed.  I will indicate the few recipes where it is required, but if you want to use it (it is so healthy and great for the skin…replaces lost collagen), I am going to suggest using half the amounts that we used before.  It is always added to the wet ingredients.

Note:  The reason more bake mix 3 is needed when substituting for white flour in recipes than with the other two bake mixes, is that this one is less dense….the proportion of almond flour to oat flour is greater.  I wanted to keep the carbs more or less the same.  In order to do that, do not use ground almonds (almond meal - lower in carbs, but the yield is much less when used in the bake mix), but almond flour, which will produce the correct yield as indicated below.  I love Honeyville Grains Almond flour.  I use the nutritional analysis for Arrowhead Mills oat flour, but if you are super sensitive to gluten or have Celiac disease, please use Bob’s Red Mill Certified Gluten-Free Oat flour.  It is processed in a gluten-free facility, so that there is no possibility of gluten contamination.  The only people who have Celiac disease who will still be sensitive to oat flour are those who are sensitive to Avenin.

Oat flour is Paleo!  Check this out.  32,000 years ago they were grinding oats into flour.  

There is a Grain Rung on the Atkins Diet and some of you may want to do the diet by the book and wait until then to use the bake mix.  Also, remember desserts are a treat, and should be more of an occasional thing. Having sweet treats can keep us from feeling deprived and thus keep us happy on our chosen way of life. Our full-fat desserts can be much tastier than their low-carb counterparts! Desserts such as cheesecakes, ice creams and mousses and such are actually wonderful for low-carbers, but even those can add a lot of calories, so do keep that in mind as well. With regard to oats and insulin spikes – remember if it was pure oat flour, it would be a problem, but since the oat flour is a small amount diluted in a large amount of almond flour, the glycemic load (which is more important than glycemic index) is a lot lower and, therefore, the insulin response would be a lot lower, but everyone is different.  Compare the heart-healthy Splendid Gluten-Free Bake mix with bleached all-purpose flour which contains alloxan, a chemical used to induce diabetes in lab rats, let alone the gliadin,which is a protein in wheat that stimulates the appetite for more . 1/cup (60 mL) white flour = 24 g carbs and compare 1/cup (60 mL) Gluten-Free Bake Mix = 5.7 g carbs (Splendid Gluten-Free Bake Mix is 4 times less carby than white flour!).  This bake mix may be used in place of Jennifer’s other bake mixes in most recipes.  See instructions below recipe. What to do with leftover bake mix?  Visit to find suggestions.  

This was a recent comment received with regard to Gluten-Free Bake Mix 2: "I also want to express my deepest gratitude for the Splendid Baking mix recipe. I have struggled with diabetes and my weight for many years. Recently discovered I am very gluten intolerant also. I have tried many recipes but they always lack so much. I am exclusively using your mix and my blood sugar is where it should be and every recipe I try is wonderful." 

You can make multiples of this easy and less likely to make mistakes as it is all in whole cups.  I don't weigh anything when it comes to my bake mixes, to be honest, but I will put the approximate weights there next time I go to make a batch.

With almond flour (not ground almonds/almond meal) the yield is 3 1/2 cups.  Make sure to measure the oat flour as I've instructed with previous bake mixes as well.  Almond meal will produce 3 cups of bake mix and the carbs will thus be higher.  So, that is why almond flour is preferable for this bake mix. In reality, I did the analysis for my older bake mixes using almond meal (as that is what I used to use - homemade ground almonds), but if you used almond flour in them....the carbs were actually 4.8 grams instead of 5.7 grams.  This bake mix is a tiny bit carbier, but divided by the number of servings, that doesn't amount to too much.  Still, if you want to use an older bake mix, please simply substitute it and read how to do that (you will need less of the previous bake mix in my newer recipes - please scroll down to the Helpful Hints).  On the positive side, this bake mix will not cause tummy troubles for anyone (my husband included) and tastes even more like the real thing!


2 cups almond flour (500 mL)
1 cup oat flour (250 ml)

In large bowl, combine almond flour and oat flour (you can double, triple or quadruple the amounts given).  Use a scoop to add almond flour to a measuring cup and level off with a dinner knife. When measuring oat flour (only with the oat flour) into measuring cup, make sure to tap the cup on the counter top and fill to top to get the correct yield for the bake mix. In container with airtight lid, place bake mix and shake well to combine Keep bake mix at room temperature for up to one month or freeze or refrigerate for longer terrm storage.

Instructions for substituting the bake mix in your own flour-containing recipes:  Add 1/2 cup (125 mL) additional bake mix when substituting for 1 cup (250 mL) or more than 1 cup (250 mL) flour and use 1/4 cup (60 mL) more if substituting for less than 1 cup (250 mL).  Always begin by adding an extra egg in muffins, loaves, cakes and coffee cakes, except for cookies and brownies, and except if bake mix required is less than or equal to 1 cup (250 mL).  Withhold 1/4 cup (60 mL) of liquid/wet or fat ingredients; add in as needed (usually need it all). If batter after processing at least a minute is still too thick, add more of the wet ingredients, and if accidentally the batter ends up too sloppy, add a little more bake mix. If all the liquid has been used and the batter is still too stiff, add another egg (this need for another egg will be a rare, if ever occurrence with this bake mix).   You may add gelatin to the liquid ingredients in the food processor  and process before adding the dry ingredients.  It is rarely going to be necessary to use gelatin.  I will indicate in the recipe ingredients when I find a recipe that would benefit from gelatin holding all the ingredients together to prevent a crumbly outcome.  That is the purpose of gelatin and xanthan gum when one has several “flours” that compose the baking.

Adding Gelatin (optional):  Use 1/4 tsp (1 mL) unflavored gelatin for less than and equal to 1 cup (250 mL) Gluten-Free Bake Mix.  For more than 1 cup (250 mL), use 1/2 tsp (2 mL) gelatin.  For 2 cups (500 mL) or more use 3/4 tsp (3 mL) gelatin. Gelatin is added to wet ingredients in a food processor or mixer and mixed well. Add dry ingredients and process until well combined.  That’s it.  It couldn’t be easier!

Cookies and Brownies:  Usually cookies do not require gelatin and besides with Gluten-Free Bake Mix 3, it is optional in any case.  Keep number of eggs called for in cookie and brownie recipes the same and follow the instructions for replacing flour with the bake mix. Cookies will usually be somewhat fragile immediately out of the oven.  Allow to cool completely on the cookie sheet and using a thin metal spatula, place cookies in a container for the freezer or refrigerator (separate with wax or parchment paper).

Alternatives for Oat Flour and Almond Flour:  If you are intolerant to certified gluten-free oat flour (could be the avenin), then substitute some other gluten-free flour like sorghum flour, which others have had success with in the bake mix. Other ideas: millet flour, rice flour, quinoa flour (Not a grain (a seed) works well, however, might have a strong taste – try Bob’s Red Mill® and check out this LINK for making the strong taste disappear), lupin flour (this works with bread recipes and some cookie recipes according to some people – can make baking quite yellow and some people are allergic to it), Carbalose flour (quite low-carb), Einkorn flour, an ancient wheat (last two are not gluten-free – available at  I like the health profile of oat flour and it helps our baking taste more normal.  Oats (oat flour too) lower cholesterol very effectively.  It now turns out that oat flour is actually Paleo – ancient stones were analyzed and oat flour remnants were discovered.  To sit down to a bowl of oats for most of us is no longer something we can do, however, using the bake mix with the oat flour dilute by twice the amount of almond flour, the insulin response in a small portion of a recipe will be much less than sitting down to a bowl of oats, which is not recommended for most of us with insulin resistance, weight issues, or just simply being older.  Instead of almond flour, use sunflower seed flour (don’t use baking soda or you could get greenish baking, but this could be a cheaper option than almond flour) or hazelnut flour or almond flour mixed half and half with walnut flour (all these can be made into flours from the nuts using a coffee bean grinder. You could experiment with half oat flour and half oat fiber and see how that works for you.

Helpful Hints:  I buy NOW® Brand gelatin from Netrition online or use regular, store-bought, unflavored gelatin. If substituting this bake mix for some of my other more robust bake mixes,Gluten-Free Bake Mix 1, page___ and Gluten-Free Bake Mix 2, page___ then 2 tbsp (30 mL) to 1/4 cup (60 mL) more of this bake mix will be required.  Follow same instructions.  It is convenient to double, triple or quadruple the bake mix. Honeyville Grains makes the best almond flour, I think, at a good price when bought in bulk – available online).  I keep mine in large, sealed plastic bags in the freezer or refrigerator.  It is convenient for me to buy 25 lbs at a time, however, chances are you will not need quite so much.  It can last a year or more in the freezer.  If you have a chest freezer, you might prefer to do this as well.

With almond flour (not ground almonds/almond meal) the yield is 3 1/2 cups.  Make sure to measure the oat flour as I've instructed with previous bake mixes as well.  Almond meal will produce 3 cups of bake mix and the carbs will thus be higher.  So, that is why almond flour is preferable for this bake mix.

Yield:  31/2 cups (750 mL)
1/4 cup (60 mL) per serving
117.4 calories
4.3 g protein
8.6 g fat
1.7 g fiber
5.6 g net carbs 

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Sunday, September 11, 2016



So happy to share my original Hamburger Mushroom Bake recipe now improved and, so to speak, on steroids!  I asked Facebook Fans how we could improve on a fairly simple dish, however, highly popular dish, amazingly, and make it even better!  There were several lovely suggestions and I incorporated as many of those suggestions as I could with what I had on hand.  I used a combination of Swiss cheese and Mozzarella cheese on top.   I added garlic, green onions, bacon and Swiss cheese, increased the amount of ground beef and cream cheese...and TaDa.... The result was magnificently delicious!  This dish is now very, very good and tasty.  I will definitely make it this way in the future. 10 out 10 for our Facebook Fans!!  You can double the recipe, if desired and fill two casserole dishes to feed a crowd.

11/2  lbs lean ground beef (0.68 kg)
2 tsp crushed garlic (10 mL)
11/ tsp salt (7 mL)
1/tsp black pepper (2 mL)
8 oz cream cheese (250 g)
3 eggs
1/cup chopped green onions (60 mL)
2 tbsp butter (30 mL)
1 lb mushrooms (0.45 kg)
1/tsp seasoning salt (2 mL)
1 tsp dried parsley (5 mL)
1/tsp black pepper (1 mL)
4 slices bacon, cooked crisp and chopped
1 cup Grated Swiss, OR Mozzarella cheese (250 mL)

Preheat oven to 350°F (180°C).

In large frying pan, over medium heat, brown ground beef with garlic and sprinkle with salt and black pepper.  Set aside to cool. 

In food processor, process cream cheese and add eggs one at a time until well incorporated.  Pour over ground beef and stir to combine.  Stir in green onions  Pour into bottom of a 2 qt (2 L) casserole dish.  Press down.  

In frying pan in butter, over medium heat, cook mushrooms until softening and turning brown. Sprinkle with seasoning salt, parsley and black pepper. Place on top of the hamburger mixture.  Scatter bacon bits over the casserole.  Sprinkle the top with grated Swiss or Mozzarella cheese.  Bake about 25 minutes, or until set and cheese has melted nicely.

Yield:  6 servings
1 serving
564.3 calories
39.1 g protein
42.1 g fat
1.1 g fiber
5.6 g net carbs 

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