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

Thursday, March 30, 2017



Here is a way to use those ultra low-carb pancakes to feed a family.  Serve alongside scrambled eggs or fried tomatoes and you have a big, satiating meal.  Sometimes I like to make brunch - usually it is on a day that I don't particularly want to think about what to make.  Brunches are so easy to throw together and very satisfying.  I often add some fruit on the side as I love mixing salty and sweet flavors. Don't you agree?  Although I haven't tried it yet, chocolate-covered bacon is a favorite for some people and I suspect it is because we love sweet mixed with salty flavors.  Yum!! 

4 slices bacon, cooked, crumbled
2 Bratwurst sausages, sliced into rings
1 cup shredded Cheddar cheese (250 mL) 

Prepare Ultra Low-Carb Pancakes.  Place all 12 of the pancakes in the bottom of a lightly greased 9 x 13-inch (2 L) casserole dish.  Cover with crumbled bacon and sliced sausages.  Sprinkle with Cheddar cheese and bake in 350°F (180°C) oven until cheese has melted and the casserole is hot.  Serve with low-carb, sugar-free pancake syrup and top with a dollop of sour cream, if desired.

Yield:  6 servings
1 serving
297.8 calories
19.3 g protein
8.9 g fat
2.4 g net carbs

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Monday, March 27, 2017



Here is a super-simple chicken casserole.  It was tasty and I only used half the packet of chicken breasts that I had.  I used the rest to make chicken fingers. Great served with tender, cooked green beans.  Pork rinds make a great alternative to bread crumbs.  Just be careful, as occasionally there can be hard bits.  If you like first toss the pork rinds in a little melted butter.

1 lb skinless chicken breasts, (0.45 kg)
1/cup mayonnaise (125 mL)
1/cup Parmesan cheese (60 mL)
2 tsp crushed garlic (10 mL)
  (the bottled kind)
1/tsp seasoning salt (2 mL)
1/tsp black pepper (2 mL)
11/cups grated Monterey Jack, (300 mL)
  OR Pepper Jack cheese
1/cup pork rind dust, OR (125 mL)
   use this Crispy topping (bake and sprinkle over at the end)

Place the chicken in a 9 x 13-inch (23 x 33 cm) casserole dish.  In medium bowl, combine mayonnaise, Parmesan cheese, garlic, seasoning salt and black pepper.  Spread over top of chicken.  Sprinkle with grated cheese and pork rind dust.  Bake 30 to 35 minutes.

Yield:  6 servings
1 serving
365 calories
28.8 g protein
26.3 g fat
0 g fiber
1.3 g net carbs 

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Sunday, March 19, 2017



Such a simple recipe for tasty chicken fingers.  Pork rind dust (see link below for purchase from Netrition) is an easy solution for the breading. You can serve these with your favorite dip for chicken fingers. Even although this chicken coating goes softer in the refrigerator by the next day, it is still very tasty, even cold.

1/cup Gluten-Free Bake Mix 2 (125 mL)
1/tsp salt (2 mL)
1/tsp seasoning salt (1 mL)
3 large egg whites
1 tbsp water (15 mL)
1 tsp Dijon mustard (5 mL)
1 tsp crushed garlic (5 mL)
1/tsp dried thyme (0.5 mL)
2 cups Pork Rind Dust (500 mL)
11/lbs chicken breasts, (0.680 kg)
  cut into 3/4 –inch (0.75 cm) wide strips

Preheat oven to 475°F (240°C).  Grease a wire rack and place over a baking sheet.

In medium bowl, combine, Gluten-Free Bake Mix 2, salt and seasoning salt.

In small bowl, beat egg whites and water.  Stir in mustard, garlic and thyme.

In medium bowl, place pork rind dust (normally I process it even finer in my food processor, as I don’t like the bigger hard bits that I sometimes find in the pork dust).

Spoon “flour” mixture over chicken strip, dip in egg white mixture and then spoon pork rind dust over it.  Place on wire rack.  Repeat with the remaining chicken. 

Bake 10 to 12 minutes.

Yield:  4 to 6 servings
1 serving
405/270 calories
60.3/40.2 g protein
15.6/10.4 g fat
0.1/0.1 g fiber
3.5/2.3 g net carbs 

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Thursday, March 16, 2017


(This looks a bit different - maybe it was after refrigerating)


This is a pre-maintenance/maintenance  style treat because of the peanut butter I used.  I used Skippy Creamy Natural® peanut butter.  It has the same carbs as Smuckers® Natural, but it does have some sugar in it, whereas Smuckers does not.  I tried it with the latter peanut butter, but the consistency was wrong, although good.

1/cup Skippy® Natural Creamy (125 mL)
  Peanut Butter Spread
1/cup whipping cream (125 mL)
  (first start with 1/3 cup and work your way up)
1 tbsp cocoa, OR carob powder (15 mL)
1 tsp coconut oil (5 mL)
Zero-carb sweetener (sucralose or stevia), to taste

In food processor or blender, process peanut butter, whipping cream, cocoa, OR carob powder, coconut oil, and sweetener until smooth.  Refrigerate.

Yield: 1 cup (250 mL)
1 tbsp/cocoa/carob powder
73.1/74.0 calories
2.0/1.9 g protein
6.7/6.7 g fat
0.7/0.6 g fiber
1.2/1.4 g net carbs 


I tried making Peanut Butter Nutella with the Smucker’s Natural peanut butter, but the consistency was wrong, although good.  I added a couple of tablespoons of whey protein powder to it and it set up in the refrigerator after several hours.  That gave me the idea to freeze it.  This turned into a tasty fudgy treat.  Bonus that it is so easy to make!  Nice with a cup of tea in the morning or when you are hungry.  It definitely satiates the appetite.  I have other fudge recipes that I like way better, but this was still worth sharing as it is so no-fuss to make.  This is not quite fudge either...but anyway, see if you like it.  I didn't waste it, put it that way. ;)

1/cup Smuckers® Natural (125 mL)
  peanut butter
1/cup whipping cream (125 mL)
1 tbsp cocoa, OR carob powder (15 mL)
1 tsp coconut oil (5 mL)
Zero-carb sweetener, to taste
  protein powder

In food processor, process Smuckers® Natural peanut butter, whipping cream, cocoa, OR carob powder, coconut oil and zero-carb sweetener until smooth.  Add vanilla, OR chocolate whey protein powder; process. Spread in a small 4-inch (10 cm) square container and freeze until solid.  Allow to sit about 2 minutes on the counter top and enjoy!

Yield: 16 pieces
1 piece/cocoa/carob powder
75.4/76.4 calories
2.5/2.4 g protein
6.7/6.7 g fat
0.7/0.6 g fiber
1.3/1.5 g net carbs

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Wednesday, March 15, 2017



Using some grated zucchini in this cake made it possible to make this cake with only one medium banana.  The flavor is distinctly banana and the zucchini cannot be seen or tasted at all, however, it imparts lovely moisture to this cake.  Great for breakfast, too, with your tea or coffee.  Here is some info about St. Patrick's Day...CLICK!

1/2  cup butter, softened (125 mL)
2 large eggs
1 egg white
1 cup sour cream (250 mL)
Sweetener to equal 11/4  cups (300 mL)
  sugar (Natural Mate is great, however, use your favorite! I used liquid sweetener - sucralose or stevia)
2 tbsp erythritol, OR (30 mL)
 more sweetener
3/4  cup finely grated zucchini (175 mL)
1 medium banana, mashed (1/2  cup; 125 mL)
11/2  tsp unflavored gelatin (store-bought is fine) (7 mL)
21/4  cups Gluten-Free Bake Mix 2 (560 mL)
2 tsp baking soda (10 mL)
1/4  tsp salt (1 mL)
St. Patrick’s Day Frosting:
8 oz regular cream cheese (250 mL)
Sweetener to equal 1/2  cup sugar (125 mL)
1/4  cup whipping cream (60 mL)
1/4  cup powdered erythritol (60 mL)
2 tbsp unsalted butter (30 mL)
1 tsp vanilla extract (5 mL)
Green food coloring

Preheat the oven to 350°F (180°C).  Grease a 9 x 13-inch (23 x 33 cm) glass baking dish.

In food processor, process butter, eggs, egg white, sweetener, sour cream and erythritol, OR more sweetener, zucchini, banana and gelatin until smooth. (The zucchini pretty much disappears!)

In large bowl, combine Gluten-Free Bake Mix 2, baking soda and salt.  Add wet ingredients to dry ingredients; process.  Spread evenly in prepared baking dish.  Bake 35 minutes, or until golden on top and a dinner knife inserted in cake comes out clean.

St. Patrick’s Day Frosting:  In food processor, process cream cheese, sweetener, whipping cream, powdered erythritol, unsalted butter, vanilla extract and green food coloring.  Spread over slightly warm or cooled cake.  Cover dish with plastic wrap and refrigerate.

Yield:  15 large servings
1 serving
173.8 calories
4.6 g protein
14.3 g fat
0.2 g fiber
6.1 g net carbs 

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Monday, March 13, 2017



What I’ve discovered is sometimes you can keep adding cream cheese or butter to mashed cauliflower and still it remains somewhat watery in consistency – not quite what we’re looking for, but by chance one day I added some grated Mozzarella cheese.  This addition immediately transformed my cauli-mash into something closer to mashed potatoes in consistency.

1 medium cauliflower
3 oz regular cream cheese (90 g)
2 tbsp butter (30 mL)
2 tbsp Parmesan cheese (30 mL)
  (the kind in a can)
3 tbsp grated Mozzarella cheese (45 mL)
3/4  tsp salt (3 mL)
1/8  tsp white pepper (0.5 mL)
Paprika sprinkle

In boiling water, cook cauliflower florets until soft (boiling helps to get rid of a strong cauliflower taste). Remove cauliflower with slotted spoon and place in colander to drain over a bowl. At least 2 tbsp (30 mL)) of water will drip off! Another idea is to place the cooked cauliflower in a salad spinner. In food processor, place cooked, warm cauliflower, cream cheese, butter, Parmesan cheese, Mozzarella cheese, salt and pepper; process until smooth. Place in serving dish and sprinkle with paprika for garnish.  Serve.

Yield:  6 servings
1 serving
94.0 calories
1.6 g protein
8.1 g fat
0.4 g fiber
1.5 g net carbs 

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Wednesday, March 1, 2017


Here is how they look on the parchment paper:

These cookie crackers are nicer to me (and healthier) than commercial varieties. Lovely spread with  butter and my favorite peanut butter.  These take care of the need for “crunch” on this WOE.  These reminded my boys of graham crackers or animal crackers - but they are crunchier, I think.  It's been a while since I had any of those, however.  I hope someone makes these and gives me some feedback.  I love them and will continue making them forever and a day.  
1 cup Gluten-Free Bake Mix (250 mL)
1 tsp cinnamon (5 mL)
1/4 tsp salt (1 mL)
2 eggs
Liquid sweetener (sucralose or stevia) equal to 1/4 cup sugar (60 mL)

Preheat oven to 350°F (180°C).  Spray 10 x 15-inch (25 x 38 cm) jelly-roll pan with nonstick cooking spray.  Line with parchment paper; cut off excess paper.  In medium bowl, combine Gluten-Free Bake Mix, cinnamon and salt.  In small bowl, beat eggs with fork and add liquid sweetener.  Add to well in dry ingredients and mix well.

Place dough ball on parchment paper.  Cover with another large piece of parchment paper and roll out to cover pan, almost completely.  Leave top parchment paper in place.  Bake 5 minutes.  Cut crackers (right through) into 8 x 5 pieces (40 crackers).  Bake a further 10 minutes.  Remove and carefully carry parchment paper holding crackers to the microwave oven.  Nuke 3 minutes, or until the crackers are nice and hard.  Allow to cool and then store in a sealed tin at room temperature.

Yield:  40 crackers
1 cracker
16.4 calories
0.8 g protein
1.1 g fat
0.6 g carbs

Variation:  Savory Crackers for Soup:  These crackers are great for crumbling into hot soup, however, omit the sweetener and cinnamon. Add some onion powder, if desired.

Jiffy Cinnamon Cookie Crackers:  Make half the recipe and roll into a rectangle or big circle between two pieces of parchment paper.  Leave the parchment paper in place and nuke in microwave oven 1 minute, remove paper, score crackers, flip, nuke 1 minute, flip again and nuke another minute.  I usually nuke it another 50 seconds and then it's nice and hard.  It hardens a little more upon cooling.  2 servings: (6 g carbs)

Helpful Hints:  I have a Panasonic Inverter, 1200 watts microwave oven.  Your timing may be different for these crackers, so keep that in mind.  You could also finish baking the crackers in the oven and skip the microwave oven, if desired.  You may need another 5 to 10 minutes, but keep an eye on them and remove the crackers around the outer edges of the pan that are turning very crispy and brown.  I used the oven and microwave oven method to avoid the fussy stage, just described – so easy just to nuke the crackers before that stage.

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