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Wednesday, December 21, 2016


This caramel has the consistency of Nutella.  I can eat it by the spoonful; it is so delicious. I was inspired to make this breakfast, or dessert, if you prefer, when I had something similar once in a Mall food court. I figured I could make a low-carb version...and here it is!  It is every bit as nice, if not nicer, and certainly it's better without the sugar, which invariably causes problems for me, besides starting to put on weight.  Sugar is very fattening, besides being downright addictive.  Nice thing about this caramel is that it doesn't recrystallize.  Keep leftovers in a covered container in the refrigerator.

1/2  cup whipping cream, (125 mL)
  (shelf-stable kind*) OR use regular whipping cream
Liquid sweetener (sucralose or stevia) to equal 1/3  cup (75 mL)
3 tbsp butter, browned in a pan (45 mL)
2 tbsp powdered erythritol (30 mL)
2 tbsp whole milk powder** (30 mL)
1/2  tsp molasses (2 mL)
1/4  tsp caramel extract*** (1 mL)
1/8  tsp vanilla extract (0.5 mL)
1/2  cup vanilla whey protein (125 mL)

Make the Ultra Low-carb Crepes.  Use the caramel for filling the crepes or topping them.

Caramel:  In food processor, combine whipping cream, liquid sweetener, browned butter, powdered erythritol, whole milk powder, molasses, caramel extract and vanilla extract; process well.  Add vanilla whey protein; process, stirring at least once to scrape the sides of the bowl.

Nutritional Analysis for the Caramel:  Yield: 1 cup (250 mL),16 servings, 1 serving:  56.9 calories; 2.4 g protein; 4.9 g fat; 0.9 g net carbs

Helpful Hints:  *I am sure regular whipping cream would work as well.  **You can use skim milk powder, but first blend in a blender or coffee bean grinder until finely ground and then measure. ***I have also used butterscotch extract for a butterscotch flavor.  The caramel would make a good frosting for a cake, cookies or a filling between plain cookies.  Double the recipe if necessary.  In this recipe there will be some crepes leftover.

Yield: Enough for 8 crepes
1 crepe with 2 tbsp caramel
155.7 calories
8.0 g protein
12.4 g fat
2.8 g net carbs  

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Monday, December 19, 2016


This really is the tastiest Cottage pie I have had low-carb or high-carb!  Cottage pie is similar to Shepherd's pie which is made with ground lamb instead of ground beef. Try it and you won’t be sorry.  You also will not miss mashed potatoes on top of this at all. The Cheddar Cheese in the cauli mash is what gives it that lovely golden color.  This meal is very tasty with a simple salad on the side. or some cooked tomato or broccoli or tender green beans. It's a meal in itself and by itself.  Very good.

2 tbsp bacon fat (30 mL)
4 oz onion, chopped (120 g)
21/2  oz chopped carrot (70 g)
1 celery stalk, sliced thinly
1 cup chicken, OR beef broth (250 mL)
21/2  lbs lean ground beef , OR lamb for real shepherd's pie! (1.1 kg)
2 tbsp minced garlic (30 mL)
  (I used the bottled kind)
Cheese Sauce (x 2)  - see RECIPE BELOW
2 tbsp sugar-free ketchup, OR to taste (30 mL)
1 tsp Worcestershire sauce, optional (5 mL)
Seasoning salt, to taste
Cauli-Mash for the top:
1 small to medium cauliflower, cut into florets
1/2  cup Cheese Sauce (see recipe below) (125 mL)
3 eggs
1/2  tsp salt (2 mL)
1/2  cup grated Cheddar cheese (125 mL)
4 slices bacon, cooked crisp and crumbled

Preheat the oven to 375°F (190°C). 

In frying pan, in bacon fat over medium heat, stir fry, onion, carrot and celery about 5 minutes.  Add chicken, OR beef broth and cook until vegetables are tender.  Set aside.

In frying pan, brown ground beef and garlic.  Add Cheese Sauce (withhold 1/cup (125 mL) Cheese Sauce), ketchup, Worcestershire sauce, if using and seasoning salt, to taste.  Cook until heated through completely.  Stir in cooked vegetables.  Place in glass 9 x 13-inch (2 L) casserole dish.

In pot of boiling water, cook cauliflower florets until very tender.  Drain and place in salad spinner, if you have one, to remove excess moisture, otherwise pat dry with paper towels.  In food processor, process cauliflower, the reserved 1/2  cup (125 mL) Cheese Sauce, page___, eggs and salt until smooth.  Smooth cauli-mash over top of meat mixture in casserole dish.  Sprinkle with Cheddar cheese and bacon bits.  Bake 25 minutes. 

Yield:  8 LARGE servings
1 serving 
675.6 calories
45.1 g protein
51.1 g fat
1.5 g fiber

6.4 g net carbs

This cheese sauce will amaze you!  You can normally use whatever cheese you have on hand.  It is a super-useful recipe and you'll never ever miss flour-filled cheese sauces again, as this tastes better and is nice and thick too.

Cheese Sauce:
4 oz regular cream cheese (125 g)
3 tbsp butter (45 mL)
1/3  cup Low-Carb Milk, (75 mL)
  OR whipping cream
1/4  tsp salt, OR to taste (1 mL)
1/8  tsp white pepper (0.5 mL)
2/3  cup grated Cheddar cheese (150 mL)
1 tbsp water, optional (15 mL)

In nonstick pan or pot, combine cream cheese, butter, Low-Carb Milk, page 25, OR whipping cream, salt and white pepper.  Whisk occasionally.  Stir in Monterey Jack, OR Cheddar cheese until it melts and sauce is smooth.  If necessary, add a tablespoon (15 mL) of water.

Helpful Hints:  *Spreadable cream cheese may be used to make a less expensive sauce. It will be a slightly thinner sauce. Buy the spreadable cream cheese in the bigger tubs, if possible.  Double the recipe when needed for covering a very large dish of vegetables, such as the Vegetable Au Gratin Casserole.

Yield:  1 cup (250 mL) Cheese sauce
2 tbsp (30 mL) per serving
125.2 calories
4.0 g protein
11.9 g fat
0.7 g net carbs

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Saturday, December 17, 2016



Attractive enough to eat!  Seriously, this looks great and tastes great! Lovely lunch to serve to your high-carb girlfriends to brag about your yummy low-carb lifestyle.

13/cups cooked diced chicken (425 mL)
3 slices bacon, cooked and crumbled
1/cup mayonnaise (75 mL)
1/cup Greek yogurt (60 mL)
2 tbsp minced fresh parsley (30 mL)
2 tsp Dijon mustard (10 mL)
11/cups grated Swiss cheese (300 mL)
1/tsp salt (0.5 mL)
2 cups shredded lettuce (500 mL)
  (your choice)
2 plum tomatoes, chopped
Miracle Dough:
2 cups grated Mozzarella cheese (500 mL)
2 tbsp butter, melted (30 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)
1 egg, fork beaten
1/tsp Montreal chicken seasoning (1 mL) 

 Preheat oven to 400°F (200°C).

In medium bowl, combine chicken, bacon and 3/4 cup (175 mL) grated Swiss cheese.  In small bowl, combine mayonnaise, Greek yogurt, parsley and mustard.  Stir into chicken mixture to combine well.

Miracle Dough:   In microwave oven in microwave-safe bowl, melt Mozzarella cheese and butter together.  This takes 2 minutes in my 1200 Watt microwave oven.   Be careful when removing the bowl with molten cheese. Place Gluten-Free Bake Mix 2, page___ on top. In small bowl, beat egg with fork.  Add Montreal® Chicken seasoning; beat again with fork to combine.  Add to Mozzarella cheese. Stir with a fork or mixing spoon to form a dough ball.  Knead a little to form a soft ball. Use a little extra coconut flour, if necessary.  Place on clean surface or use parchment or wax paper and using a rolling pin, place half dough on parchment paper and cover with plastic.  Roll out into a 10-inch (25 cm) circle.    Repeat with the remaining dough.  Cut each circle in half and divide each of those halves into 6 triangles.  Place the triangles in a big circle on a large, greased pizza pan, with the pointed edges of the triangular pieces of dough facing the outside circumference of the pizza pan and the wider parts overlapping, leaving an open circle in the center.  Place the chicken mixture on the overlapping dough close to the open vacant circle in the center. Sprinkle with remaining grated Swiss cheese and some chopped tomatoes. Fold the pieces over the filling, tucking them in a bit, but don’t worry too much as it will keep its shape.

Bake 20 minutes.  Loosen underneath the ring with metal spatula and place back in oven on top rack (for browning the top of the ring), and position the part that is least brown towards the back of the oven.  Bake another 7 to 10 minutes, or until golden in color (not dark).  Carefully remove the ring to a serving platter and in the center place the lettuce and remaining chopped tomatoes.  Serve and enjoy! 

Yield:  8 servings
1 serving
402.8 calories
26.5 g protein
29.5 g fat
0.4 g fiber
6.4 g net carbs

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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 how it looks while mixing with a fork - looks impossible, right?  Don't worry, keep mixing!

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 Central (technically South America) 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.

Thursday, December 15, 2016


These cookies were a favorite of my husband.  They would make a good addition to the holiday cookie tray.

21/cups Gluten-Free Bake Mix 2 (625 mL)
2 tsp ground ginger (10 mL)
1 tsp baking soda (5 mL)
1 tsp cinnamon (5 mL)
1/tsp ground cloves (2 mL)
1/tsp salt (0.5 mL)
1 egg
3/cup butter, softened (175 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup (250 mL)
1/cup granulated erythritol (60 mL)
1 tbsp molasses (15 mL)
Dry Mixture:
3 tbsp powdered erythritol (45 mL)
2 tbsp Gluten-Free Bake Mix 2 (30 mL)

Preheat oven to 350°F (180°C).

In large bowl, combine Gluten-Free Bake Mix 2, ground ginger, baking soda, cinnamon, ground cloves and salt.

In food processor, process egg, butter, liquid sweetener, erythritol and molasses.  Add dry ingredients and process.  Form balls from heaping tablespoonfuls of dough.

Dry Mixture:  In small bowl, combine powdered erythritol and Gluten-Free Bake Mix 2.

Roll in the dry mixture and place on greased cookie sheet.   Press down lightly with a fork.  Bake 8 minutes on bottom shelf and 2 minutes on the middle shelf.  Keep in the refrigerator or freezer once cooled.

Yield:  32 cookies
1 cookie
82.0 calories
1.7 g protein
7.3 g fat
0.0 g fiber
2.4 g net carbs

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  I really like this.  I’m not sure how closely it mimics sweet potato casserole, but my husband said this is a keeper!  You can use canned butternut squash for this recipe to make things simpler yet.  I have made this recipe several times.

2 eggs
2 tbsp melted butter (30 mL)
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
2 tbsp powdered erythritol, optional (30 mL)
1/2  tsp salt (2 mL)
1 tsp vanilla extract (5 mL)
2 cups any cooked yellow squash (500 mL)
  (not spaghetti squash though)
1 cup canned pumpkin (250 mL)
1/2  cup heavy cream (125 mL)
1/2  tsp glucomannan powder, OR xanthan gum, optional (2 mL)
Ground nutmeg sprinkle

Preheat oven to 350°F (180°C).  In food processor, process eggs, butter, liquid sweetener, erythritol, salt and vanilla extract.  Add squash, pumpkin, heavy cream and glucomannan powder, OR xanthan gum; process until smooth.  Pour into 9-inch glass pie dish. Sprinkle with ground nutmeg. Bake about 40 minutes or until set. 

Helpful Hints:  Whenever I want to reduce the sodium in a dish, I use half regular salt and half No Salt®.  The latter does not taste great on its own, but mixed with regular salt, it tastes great in most dishes and even baking.  To be honest, these days, I don't bother trying to reduce salt in my own recipes, because it turns out the old guidelines for salt intake were completely incorrect.  Having too little salt is actually detrimental to health and reduces lifespan.  Go figure!  I used to hate seeing the scale go up 2 lbs due to water retention from eating salt, but now I just accept that I have a salty weight and a weight that is 2 lbs lighter when my salt intake is a little lower.  It is just water weight after all.  No big deal.  However, I realize some people do have to watch salt intake for other reasons and this little trick I mentioned here comes in handy.

Yield:  8 servings 
1 serving
113.3 calories
2.7 g protein
9.1 g fat
4.8 g carbs

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Wednesday, December 14, 2016



Delicious dressing that is sure to please.  I prefer this recipe to store-bought Ranch Dressing.

1/cup mayonnaise (125 mL)
1/cup Greek yogurt (60 mL)
1/cup almond milk (60 mL)
2 tbsp cream cheese, softened (30 mL)
2 tsp fresh lemon juice (10 mL)
1/tsp dried parsley (2 mL)
1/tsp crushed garlic (1 mL)
1/tsp black pepper (1 mL)
1/16  tsp salt, OR to taste (0.25 mL)

In food processor, or blender combine mayonnaise, yogurt, almond milk, cream cheese, lemon juice, parsley, garlic, black pepper and salt.  Blend well.  Refrigerate until serving time or serve right away.

Yield:  11/4  cups (300 mL)
1 tbsp (15 mL) per serving
48.4 calories
0.4 g protein
5.0 g fat
0.0 g fiber
0.3 g net carbs

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Monday, December 12, 2016



This broccoli salad is great for the holiday table.  Slightly sweet sauce…love that!  You can add a small amount of tart, dried cranberries if desired.  The trick without parboiling the broccoli is to cut the florets real small, i.e. cut them in halves and quarters as necessary.

4 cups broccoli florets, cut very (1 L)
4 slices bacon, cooked crisp and crumbled
2 tbsp raisins, OR dried (30 mL)
  cranberries (optional)
1/cup grated sharp Cheddar cheese, (125 mL)
1/cup pecan halves (60 mL)
1/cup mayonnaise (125 mL)
1/cup Greek yogurt (60 mL)
Liquid sweetener to equal 1/cup (60 mL)
1/tsp salt (1 mL)

Prepare broccoli.  Rinse in a colander.  Place in a salad spinner and spin all the water out.  Place broccoli in freezer for 10 to 15 minutes; don’t forget it in there!

In large bowl, combine cold broccoli, bacon bits (reserve a few for the top), raisins, OR dried cranberries, if using, 1/4 cup (60 mL) grated Cheddar cheese and pecan halves.

In small bowl, combine mayonnaise, Greek yogurt, liquid sweetener and salt.  Pour over broccoli mixture and toss to coat well.  Serve immediately or refrigerate until serving time.

Yield:  6 servings
1 serving
237.1 calories
7.8 g protein
21.3 g fat
1.8 g fiber
2.9 g net carbs 

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Wednesday, December 7, 2016



Sometimes an easy, tasty meatball recipe is a good one to reach for when you don’t have too much in the house.  I used the Parmesan cheese in a can, but you can use freshly grated Parmesan cheese and I think these could be even better.

2.8 lbs lean ground beef (1.3 kg)
1/cup Gluten-Free Bake Mix 2, (60 mL)
  OR 2 tbsp coconut flour (30 mL)
2 eggs
1/cup Parmesan cheese (125 mL)
1/cup low-sugar ketchup (60 mL)
4 tsp crushed garlic (20 mL)
1 tbsp dried parsley (15 mL)
  (OR use 3 tbsp (45 mL) fresh parsley)
1 tsp salt (5 mL)
1/tsp black pepper (2 mL)

Preheat oven to 400°F (200°C).

In large bowl, combine ground beef, Gluten-Free Bake Mix 2, OR coconut flour.  In medium bowl, beat eggs.  Stir in Parmesan cheese, ketchup, garlic, parsley (dried, OR fresh), salt and pepper.  Add the egg mixture to the ground beef mixture and mix well with your hands.  Form small balls (about a heaping tablespoonful) and place on a greased cookie sheet.  Bake 25 minutes or until browned and cooked through.  Check after 20 minutes.

Yield:  46 meatballs
1 meatball
73.4 calories
6.1 g protein
5.0 g fat
0.0 g fiber
0.6 g net carbs 

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