Tuesday, February 28, 2017



Iceberg Lettuce
Grilled Chicken
Mixed Cheese
Pico De Gallo
Mild Salsa
Sour Cream


Salsa Rico is one of my favorite Mexican restaurants. The ingredients are always fresh and you can build a large salad with all your favorite low carb fixings.
P.S. Their Guacamole is BOMB!


Monday, February 27, 2017

Fried Hard-Boiled Eggs

I love hard boiled eggs. I love them plain, with just a sprinkle of salt and pepper. I love them topped with a variety of toppings – mayonnaise, mustard, sour cream, salsa, or hot sauce. Obviously, I love them deviled (who doesn’t?).

I make a dozen hard boiled eggs at least once a week, so we can always have one or two if we’re hungry between meals.

My latest egg discovery: hard boiled eggs halved and fried in butter until golden-brown. They come out so delightful: warm and buttery, soft yet crispy. Fried hard boiled eggs make a perfect snack, a great breakfast, and they are also very good for lunch or dinner, as a salad topping.

Fried Hard-Boiled Eggs

Prep and Cool time:2 mins

Cook time              :5 mins

Total time               :7 mins

Recipe type: Snack, Gluten-Free, Low-Carb, Paleo
Yield: 1 serving


2 hard-boiled eggs, halved lengthwise
1 tablespoon butter
Pinch salt and pepper
Place the butter in a small nonstick skillet. Heat over medium-high heat until melted.
Add the egg halves. Fry until golden-brown, about 2 minutes per side. If the butter browns too much, reduce heat to medium.
Season with salt and pepper and serve.
Nutrition Per Serving
Serving size: 2 fried eggs; Calories: 245; Fat: 21g; Saturated fat: 10g; Carbohydrates: 1g; Sugar: 0g; Sodium: 298mg; Fiber: 0g; Protein: 12g

cheesy hasselback chicken recipe

You won't believe how easy it is to make this fancy, delicious chicken dish!
Servings :4
Prep Time:10 minutes
Cook Time :20 minutes


4 thick boneless, skinless chicken breasts
4-6 oz. deli-sliced ham, cut into strips about 1" by 2"
4 slices cheese, cut into strips about 1" by 2" (colby jack, pepper

jack, cheddar, provolone, etc.)
seasoned salt
freshly ground black pepper


Preheat oven to 350 degrees F.
Slice slits about 1" apart in chicken breasts almost all the way through, leaving the bottom surface connected. Slide strips of ham and cheese into each slit.
Sprinkle chicken liberally with seasoned salt and pepper to taste. Place on a baking sheet lined with a silicone mat or aluminum foil sprayed with cooking spray.
Bake in preheated oven for 20 minutes, or until chicken is cooked through. Serve and enjoy!

Low Carb Protein Shake

• 385 Calories
• 26g of Fat
• 30g of Protein
• 4.5g of Net Carbs
Course    :Drink
Servings  :1
Prep Time  : 5 minutes
Servings:  1


1 cup almond milk
1 tbsp cocoa powder
1 tbsp coconut oil
1 tbsp peanut butter
2 tsp erythritol
1 scoop chocolate protein powder
4 ice cubes
Invest in a good, low carb protein powder! In these cases, the flavor doesn't matter too much as we're adding a whole bunch of goodies. We used Now Foods Chocolate Protein Powder, which is 0 net carbs per serving.

In a Nutribullet, combine all the dry ingredients and then add your wet ones. You can choose your main liquid here. Whether it's water, cream, coconut/almond/cashew milk, make sure it's low carb. Even in innocent almond milk, some brands pump in a good amount of sugar. Try to buy the unsweetened versions.
Add ice cubes for added thickness and blend for about a minute. Enjoy cold!


Buffalo Chicken Tortilla Pinwheels Recipe

Love buffalo wings? If you do, you’ll love these! This Buffalo Chicken Tortilla Pinwheels recipe makes a delicious party food with all the flavors of buffalo wings + blue cheese, but without the mess.

This Buffalo Chicken Tortilla Pinwheels recipe is a must for game day! An easy party food with all the flavors of buffalo chicken wings...without the mess. These are gone fast every time I make them!

Buffalo Chicken Wings have been a sports party favorite for a long time and, eventually, someone came up with the genius idea of making a Buffalo Chicken Dip. The cool thing about the dip is that you get all the same flavors of Buffalo Wings, but you get to dip — or scoop — with crackers, chips, and celery sticks.

I’ve taken it all one step further: I took my usual Buffalo Chicken Dip recipe and rolled it up into bite-size tortilla pinwheels!

One of the great things about these Buffalo Chicken Tortilla Pinwheels is that there is more portion control than with the dip. I don’t know about you, but dips are one of those things that I have a hard time watching how much I eat. With these, you can decide to eat just a few and you’ll likely be eating much less than you would if you were scooping away at the buffet table.

The buffalo chicken mixture is much like the Buffalo Chicken Dip I make — with a few small changes. The biggest change is that I leave out blue cheese dressing. But, have no fear blue cheese lovers — there’s still crumbles added because I couldn’t do away with it all.  Everything is mixed up in one bowl, which is always nice when it comes time to wash the dishes.

The Buffalo Chicken Tortilla Pinwheels recipe filling is spread on large, soft flour tortillas and then rolled up.

The rolled tortillas are covered and refrigerated to firm them up a bit.

After refrigerating, the rolled tortillas are cut in half and then each half is cut into slices. My tortillas were about 10 1/2″ in diameter, so I ended up with about 30 pinwheels (6 pinwheels per 5 tortillas). You can use other size tortillas, so the amount you end up with may be more or less depending on the size.

Buffalo Chicken Tortilla Pinwheels Recipe

I like to serve tortilla pinwheels with them on their side, with a toothpick stuck in the top of them. No matter how you display them, I’m sure that you’ll find that they are gone in no time.

Buffalo Chicken Tortilla Pinwheels Recipe
8 ounces cream cheese softened
1/2 cup hot wing sauce or cayenne pepper sauce
1/4 cup blue cheese crumbled
1 cup colby-jack cheese 4 ounces, shredded
1/4 cup green onions finely chopped
1 pound chicken breast cooked and shredded
5 large flour tortillas approximately 10 1/2" diameter

In a bowl, beat cream cheese on low and add in sauce, blue cheese, colby-jack cheese, and green onions. Beat until blended.
Stir shredded chicken into mixture by hand.
Spread approximately 3/4 cup of mixture on top of one of the tortillas. Roll up tortilla tightly, but without shifting the mixture too much. Repeat with remaining tortillas. Place rolled tortillas on a place and cover with plastic wrap. Refrigerate for 2-4 hours.
Remove from refrigerator and unwrap. Slice each rolled tortillas in half and then each half into 3 slices, discarding ends. Place pinwheel slices on serving plate or tray.
Recipe Notes
--Smaller or larger tortillas may be used, however you will need to adjust the amount of buffalo chicken mixture you add to each tortilla.

--If time is an issue, you can skip the refrigeration before slicing or refrigerate for less time. However, for best results, refrigeration is recommended.

Sunday, February 26, 2017

Low-Carb White Chocolate-Raspberry Cups

There is one thing I love more than marzipan: white chocolate. I don’t know why it is, but as I’ve already mentioned, even as a kid I somehow managed to get the white part from the Milky Way spread with my pinky even though it probably (or rather certainly) had no chocolate in it at all. Actually, it has always been a mystery to me: how on earth can a chocolate be white? If brown colour, that is the cocoa, is subtracted from chocolate what do we end up with?

By now I’ve solved the mystery: it’s the cocoa butter. So white chocolate is basically cocoa butter with sugar… a great invention indeed! And what could be even greater? The sugar-free version! It allows you to create forbidden-looking sweets which wouldn’t kill your diet as much as they seem.

For example at the weekend I experimented with this one and as fresh raspberries are already available at the market I came up with this combination. (A friend of mine said it was impossible though. I told her that I was probably screwed up then and these only look like raspberries but they are obviously something else.)

The final outcome looked so gorgeous that I was almost sorry to eat them… almost…

Prep Time35 min  Total Time35 min


200 g sugar-free white chocolate chips (paleo)
100 g raspberries
1-2 tsp psyllium husk
a touch of Sweetener
coconut oil

1. Melt the white chocolate with the coconut oil over simmering water and stir until smooth and shiny.
2. Grease the silicon mould with a few drops of coconut oil so that you can remove the bonbons easier when they harden.
3. Pour a little (ca. 2 tablespoons) of the liquid chocolate into the mould.
4. Put it in the fridge for a few minutes until they harden.
5. Wash the raspberries, crush them with a fork, add the psyllium and as much sweetener as you like, and stir it until it thickens. You can put it in the fridge to cool.
6. Get the bonbon mould from the fridge and put a bit of ‘jam’ on the hardened chocolate.
7. Fill the mould with white chocolate.
8. Put it back to the fridge until it fully hardens.
9. Remove the bonbons from the fridge and let it rest at room temperature so that you can easily get the chocolate cups out of the mould.
10. Spread a bit of melted chocolate on the bonbons and decorate them with sprinkles. I’ve used lyophilized raspberries, but you can experiment with whatever you can think of.


Low Carb Keto Vanilla Avocado Almond Smoothie

I have some friends that are currently on a Keto diet. If you’re not familiar with this diet you can look at Reddit for some good info. The basic premise of this diet is to have high fat and protein meals with very little net carbs. My friends wanted to make some smoothies for simple breakfasts and snacks. This is my first attempt a making a nice tasting smoothie to match their diet. I think the results are pretty good. This smoothie definitely has a strong almond flavor but is balanced with vanilla. The avocado makes it extra creamy.

Nutritional Totals

Protein Version: 461 calories | 5.5g net carbs | 30.5g protein | 30.5g fat
Non-Protein Version: 356 calories | 6g net carbs | 5.5g protein | 30g fat


1/2 Avocado
1 tbsp almond butter
1/2 cup half and half
1/2 cup unsweetened vanilla almond milk
dash of cinnamon
splash of vanilla extract or sugar free vanilla syrup
3/4 cup of ice
no carb liquid sweetener to taste
optional: 1 scoop of vanilla Zero Carb Isopure
optional: Add fiber and omega-3's with 1 or 2 tablespoons of chia seeds
Servings : 1
Ready in : 1 Minutes
Recipe Type : Green Smoothie Recipes, Keto Smoothie Recipes, Protein Smoothie Recipes
Ingredient : Almond Milk, Avacado


This isn’t your typical hash brown filled, boring casserole, it’s the low carb breakfast casserole that you’ll get requests for seconds and raves from your pickiest eaters.

This casserole is simple, easy, and a great way to start your day. Most breakfast casseroles are filled with hash browns or chunks of bread that get soggy and add unwanted carbs. We don’t want that. But I know I’d miss that lovely texture from those carbs. So I decided to sub them for steamed cauliflower and build off of the same flavors I love about frittatas.

PREP TIME:15 mins

COOK TIME:30 mins

TOTAL TIME:45 mins

Recipe type: Breakfast

Serves: 8

11 eggs
1 red bell pepper, chopped
½ cup onions, chopped
2 cups cauliflower florets, cut into thirds
1 lb breakfast sausage
¾ lb bacon
1 cup cheddar cheese
1 teaspoon hot sauce
½ teaspoon salt
½ teaspoon pepper
1 teaspoon garlic powder


Preheat oven to 350 and grease 9x13 inch pan.
Cook bacon and sausage until reaching desired doneness. Crumble both into about 1 inch pieces.
Steam cauliflower for 3-8 minutes until tender.
Saute onions, peppers and any other vegetables in lightly oiled skillet.
Stir together vegetables, bacon, sausage, and seasonings.
Spread the mixture in the pan.
Lightly beat eggs with hot sauce, pour them into pan and top with cheese.
Bake casserole 30-35 minutes or until the cheese has melted.
Serving size: 1 serving (Total recipe makes 8 servings)
Protein 34.21g, Fat 38.84g, Cals 455, Carbs 5.66g, Fiber 0.80g -- NET CARBS: 4.86g


As I mentioned on my low carb peanut butter balls recipe, this month Better Breakfast Month, so I’ve decided to round-up some of my favorite low carb breakfast foods here on The Low Carb Diet. Whether you’re looking for a food you never thought of or you might have forgotten, I have your general breakfast needs covered!

1. Bacon – This is probably the most iconic low carb food. It’s perfect because it’s a whopping 0 carbs and packs a bunch of delicious flavor. Feel free to choose between typical pork or turkey bacon.

2. Eggs – The best part about being able to eat eggs on a low carb diet is their versatility. You can enjoy eggs in any of the following ways: boiled, scrambled, sunny side-up,  poached, quiche, frittata, or omelet. One of my personal favorites is in a frittata like the veggie frittata I made.

3. Peanut Butter – Peanut butter is great anytime and all the time. Bake it in a low carb breakfast bar, slather it on a slice of bacon, or eat it as is. One of the easiest to find peanut butters that I found with a decently low amount of sugar was Peter Pan Crunchy, at about 3 net carbs per serving.

4. Protein Bake Mix – This has been a little secret of mine for quite some time! Whenever I’m feeling lazy and just want to whip up a good ol’ pancake I take out my CarbThin Zerocarb Protein Bake Mix Vanilla and follow their pancake recipe. It’s about zero carbs and tastes great with a scoop of peanut butter on top.

5. Ham – Ham makes a great combination with eggs, just saute them up a little and poof! But you want to make sure you don’t pick up the sugar loaded ham like the honey glazed.

6. Sauce – A good, low or no sugar sauce can make all the difference. They can take boring scrambled eggs into buffalo scrambled paradise. Find your favorite and always keep it on hand! Moore’s Buffalo Wing Sauce is my go-to sauce for just about anything, especially eggs.

7. Greek Yogurt – Yogurt is always a breakfast favorite. The key is to find full fat greek yogurt with lowest amount of sugar. Feel free to throw on a few berries, depending on your daily carb in-take. You can even try to make yogurt a little more fun by making yougrt bark.

8. Avocado – Avocados have a lot of healthy fat and fiber compared to their relatively small amount of carbs, so the net carbs are rather low. I find them to taste great any time of the day! I love to bake an egg and slice of bacon in mine.

9. Almond Milk – This one can be one of the most difficult transitions because most people are so accustom to dairy milk. What I’ve found is that I actually prefer Silk Unsweetened Vanilla Almond Milk, its slight almond taste is elegant and low carb. It’s great in a low carb smoothie, low carb cereal, or even alone. I love to add a pinch of sweetener when I feel a sweet tooth coming in.

For all my low carbers, I’d like to challenge you to try at least one of these that may be new to you! If it happens to be Silk’s Unsweetened Vanilla Almond Milk, then you may want to join their eNewsletter to get a free coupon to try it, plus chances to win awesome prizes each month.


If you haven’t enjoyed a quiche lately, it’s about time you remedy that situation. I could and will eat quiche for breakfast, lunch, and dinner without ever growing sick. And quiche is an especially delicious dish for big brunches and gatherings. I like versatility in my low carb quiche.

The filling is super adaptable; throw in bacon, asparagus, garlic, ham and whatever cheese you’d like. Also, the filling can be made ahead of time and stored in the fridge until your ready to pour it into the muffin tins and bake it.

5 mins
30 mins
35 mins

Author: Andres Regalado
Recipe type: Breakfast
Serves: 9

12 oz broccoli, chopped
7 eggs
½ cup heavy cream
2 tablespoons almond flour
1 teaspoon salt
½ teaspoon pepper
½ teaspoon ground mustard
1⅓ cup sharp Cheddar cheese
½ cup red onions, chopped
Order Ingredients
Preheat oven to 350. Spray cupcake or small muffin tin with non stick cooking spray and lightly flour the bottom.
In a large bowl, whisk eggs, heavy cream, salt, pepper, and mustard. Stir in broccoli, onions and cheese.
Pour into baking tin. Bake for 30-40 minutes or until a tooth pick (or knife) comes out clean.
Serving size: 1 serving (Total recipe makes 9 servings)
Protein 9.06g, Cals 183, Fat 14.04g, Carbs 2.79g, Fiber 0.58g — NET CARBS: 2.21g

Saturday, February 25, 2017

Low Carb Fast Food: 9 Healthier Choices on the Go

Traditionally, fast food and health belong in very different sentences.

However, changing consumer trends are driving healthier offerings from restaurants.

While it’s much healthier to make your own food, knowing somewhere near you with a low carb menu might be helpful.

So, whether it’s a sit-down meal you’re looking for or a meal on the run, this article will present some healthier choices.

Each of these low carb fast food options is free of sugar, vegetable oil, and grains.

1. Five Guys Burger Bowl

2. Subway Salad Bowl

3. Starbucks Coffee With Heavy Cream

4. Starbucks Sous Vide Egg Bites: Bacon and Gruyere

5. Lettuce Wrap Burgers (McDonalds / Burger King)

6. Bacon and Eggs

7. Jimmy John’s Unwich

8. Packet of Nuts and a Bar of Dark Chocolate

9. Chipotle Bowl




Coconut Milk Sweet Treats for Valentines

St. Valentine's Day is just around the corner, and it is time for us to choose what wonderful treats we can delight ourselves in. I would say that it is all about making what our loved one likes, but that would be a lie. This time, I make what I would like and hope he follows suit. I am going to have more than one post this week devoted to the special day, so keep watching. Today's offerings are embarrassingly easy, yet so delish and elegant, any sweetheart is going to smile.

For starters, you have choices. Chocolate or strawberry. Mousse or frozen confection. All from the same basic technique that takes advantage of full fat coconut milk. I gave you a recipe in the February Diner News for Chocolate Mint Mousse. Yes, it is paleo if you allow some sweeteners. I chose stevia, but you can add whatever you like. The mousse recipes don't need too much of a sweet boost. What we are doing here, is taking advantage of the natural thickness of the chilled coconut milk. I tested two brands, and both worked really well. Thai Kitchen and Badia both passed my test. Some other brands did not. Hint: if you can hear liquid sloshing around inside the unopen chilled can, chances are you don't have enough to work with. I can't even hear movement in these brands while they are still room temperature. That is what you want for mousse.

I got the idea for coconut milk mousse last fall, when I discovered that ingenious cooks were using coconut milk as a whipped cream substitute. I took my instructions from The Nutty Kitchen blog. It worked for me with hardly any whipping, so why not flavors? I had the idea stuck in my notebook for a paleo themed newsletter, so that is when I tried it. Well, come to find out, there are others similarly as brilliant as I. Go figure. Chocolate Covered Katie actually calls the mousse, frosting shots.

Her version did not go with mint flavoring like I did, but they are remarkably close. After I saw hers, I decided you might be able to pipe the mousse out. It worked. From there, I piped some onto parchment paper and froze them. Delight! They are like gorgeous little bites of chocolate mint ice cream. Oh yeah. Easy storage and portion control! Just pluck the frozen bites off the parchment and put them all in a freezer bag. They will be waiting to make you feel better 24/7.

But back to Valentine's Day.  As much as I like the chocolate mint, I wanted pink. Strawberry Mousse to be precise. Another hit! Light and airy, a berry cloud with the slightest touch of coconut. Perfect for the sweetest day. This mousse is a little thinner than the chocolate, given the wetness of the strawberry puree. I don't think this could be piped as a frosting. Think of it more like a whipped cream consistency. It could be dropped onto parchment from a spoon like little pink clouds. I decided to try the pink mousse out in my heart shaped ice cube trays. Perfect pale pink hearts. Being larger than my piped chocolates, these are just a little trickier to eat. They melt a little, but need about 5 minutes out of the freezer to avoid breaking a tooth. That would spoil a romantic evening... The look is so fun, though, they are worth the timing trouble.

Ready for the recipes?

Chocolate Mint Mousse

1 can full fat coconut milk, chilled overnight
1/4 cup cocoa powder
1/2 tsp vanilla
1/2 tsp mint extract
1/8 tsp stevia extract (OR 1-2 packets of sweetener)

Open the can of chilled coconut milk. Scoop out the solidified portions, leaving the coconut water in the can. Reserve that for a smoothie or soup. Add the creamy portion to a small bowl. Stir in cocoa powder, vanilla and mint extract. Hand whip or use a hand mixer to incorporate all ingredients. Spoon into dessert glasses and chill.  Makes 2 large desserts, or 4-6 dessert shots.

To make frozen swirls, fill a pastry bag with the mousse. Place on a star tip. Pipe the mousse into bite sized mounds on parchment paper. Freeze. Once firm, remove individual mounds and place in a freezer bag. These must be kept frozen, but are best about 5 minutes after removing from the freezer. Too much longer, and the outsides will melt in the hand.

Serves 4:   259 calories     6 net g carb

Strawberry Coconut Mousse

1 can full fat coconut milk, chilled overnight
6 frozen strawberries
1/8 tsp stevia extract

Allow frozen berries to thaw about 30 minutes on the counter. Use a blender or food processor to puree the berries. Add the solid portions from the can of coconut milk. Reserve the water in the can for another use. Blend the berries and coconut milk. Add the stevia, and adjust taste to your preferences. Spoon into dessert glasses. Makes 2 individual desserts or 4-6 dessert shots.
hearts in a freezer bag.

Serves 4:   254 calories     6 net g carb


Here is a recipe that is fine for Induction as well.  Cannoli is an Italian dessert pastry that is typically filled with a creamy filling, often with a ricotta cheese filling in the center.  This is unusual as it is mixing slightly salty and sweet flavors together, which I adore. I didn’t use ricotta cheese or mascarpone cheese, but rather cream cheese, whipping cream and sour cream. This is not really a recipe as such, as you have to play with it yourself.  Every microwave oven will be different.  The cheese you experiment with will also most likely be different to what I used.  I don’t believe one Cannoli will be more than 0.5 grams net carbs.  I found very mild, slightly thick Gouda cheese slices at the deli in a grocery store that worked best for this application, however, it even worked with grated Mozzarella cheese, so I am sure other cheeses will work as well.  I have a large microwave oven – a Panasonic Inverter, 1200 watts.

8 oz regular cream cheese, (250 g)
1/4 cup sour cream (60 mL)
4 tbsp powdered erythritol (60 mL)
Liquid sweetener to equal 1/4 cup (60 mL)
2 tbsp whipping cream (30 mL)
1/2 tsp vanilla extract (2 mL)
Gouda cheese slices, each slice (0.4 oz; 1 g), OR
  1/4 cup grated Monterey Jack Cheese per Cannoli

In food processor or blender, process softened cream cheese, sour cream, erythritol, liquid sweetener, whipping cream and vanilla extract until smooth.  This is the filling….you will need about 2 tsp (10 mL) filling per Cannoli.

Place a piece of parchment paper on a dinner plate.  Space the cheese slices wide apart (or they will meld together) and nuke approximately 1 minute and 20 seconds.  Allow to cool.  Mop up excess grease with a paper towel.  Spread filling on the cheese slice and roll it up Cannoli-style.  What you want is a flexible cheese slice…not a cracker!  A little bit of experimenting will produce fun results.  Even if you make a cracker…enjoy it with the filling or with some no-sugar-added jam and a cup of tea.

For the grated cheese, you will need parchment paper again….spread the cheese out in a square or oblong shape.  You will only get two per plate, as they need to be properly separated.  Nuke approximately 45 seconds for the cheese to still be pliable, even when it cools down.  Blot excess grease with paper towel.  Fill with Cream cheese filling and roll up.



With the Holidays coming, I keep spotting holiday-decorated cookies while visiting the grocery store. Finally I decided it was time to create my own low carb recipe when I got home

These Low Carb Sugar Cookies are the result over those sugary cookie cravings! They’re soft, buttery and bring back those tasty holiday memories. But they don’t contain any sugar, refined flour or butter.

The low carb take on the classic sugar cookie won’t leave you missing all the extra carbs of the original full carb version. This is a cake-like cookie that we are confident will become a cookie go-to in your home!

At only a few carbs per cookie, you won’t even feel guilty for indulging!

When I shared these with my family they couldn’t even taste the difference. They didn’t even realize that I swapped traditional butter for Earth Balance for an interesting dairy free friendly change.

It can be made to be vegan if you substitute the egg with well known alternatives.

Another great example of using Earth Balance instead of butter can be found in this delicious Heirloom Tomato Tart recipe. As it may not be low carb it is an interesting recipe to share with friends or family.

PREP TIME:8 mins

COOK TIME:15 mins

TOTAL TIME:23 mins

Serves: 15


2 cups almond flour
1 cup sweetener
½ tablespoon vanilla extract
½ teaspoon baking powder
½ teaspoon salt
½ cup Earth Balance, softened*
1 egg
Order Ingredients


Cream together butter and sweetener. Add egg, vanilla extract and mix until combined.
Slowly add baking powder, salt, and almond flour, beating well after each addition. Cover and chill dough for 30-60 minutes.
Preheat oven to 350 and spray baking sheet with non stick cooking spray.
Scoop tablespoons of dough into balls and place on prepared baking sheet; flatten dough balls to form discs with fingers or by covering with plastic wrap and lightly pressing. Repeat with remaining dough, spacing cookies 2 inches apart.
Bake the cookies for 13-16 minutes or until lightly golden. Let cool on baking sheet for 5 minutes and then transfer to wire rack.

* Traditional butter can be substituted for Earth Balance.

Friday, February 24, 2017



This low carb chocolate creme brulee is just as rich and creamy as a chocolate truffle. It's is the ultimate in low carb chocolate desserts. Its so rich, you may have to share!

Servings: 4 people
Calories: 605 kcal
Low Carb Chocolate Truffle Creme Brulee
2 cups heavy cream (16 oz)
5 large egg yolks
1/3 cup Sukrin :1 (or Lakanto Monkfruit Sweetener or Swerve Granulated), divided
3.5 oz Ghirardelli Midnight Reserve Chocolate bar (90% or 86%)
1/2 tsp stevia glycerite
2 tbsp good Brandy (I like V.S.O.P.)
Optional Toppings
additional sweetener for sprinkling on top
whipped cream

Preparation: Preheat oven to 350 degrees and place rack to the middle position. Heat water in a tea kettle until hot, not boiling. Find a pan large enough to fit the 4 ramekins and deep enough to add water half way up the sides of the ramekins. Chop the chocolate into slivers.
Method: Add the yolks and 1 tbsp of the granulated sweetener to a medium bowl. Beat well to completely break up the yolks.

Pour the heavy cream into a small pot and add the remaining granulated sweetener, and stevia glycerite. Place the pot over medium heat and heat, stirring occasionally with a whisk, until bubbles begin to simmer around the edge of the pot. Turn off the heat and begin pouring the egg yolk into the hot cream mixture - very slowly in a thin stream, while quickly whisking all the while. Add the chopped chocolate and stir to melt and combine. Whisk in the brandy.

Bake: Divide the chocolate truffle creme brulee mixture evenly between 4 ramekins. Place the ramekins into the pan and fill the pan with hot water half way up the sides of the ramekins. Carefully place the pan into the oven and bake for 30 minutes or until the very center of the creme brulee is barely jiggly - about the size of a nickle or a dime.
Cool the chocolate truffle creme brulee in the water bath for an hour before removing to a rack to cool completely. Cover with plastic wrap and refrigerate at least 4 hours but overnight is better.
Before serving, sprinkle 1/2 teaspoon of Lakanto Monkfruit Sweetener or Swerve Granulated over the top of each creme brulee. Melt the sweetener with a culinary torch until it caramelizes, turning brown. Alternately, add a dollop of whipped cream to the top. Serve.


Grain-free low carb “oatmeal” cookies, just like Grandma used to make! Okay, not exactly, but a healthy stand in for oats makes these cookies taste like the real thing.


1 cup unsweetened flaked coconut
3/4 cup sliced almonds
1 cup almond flour
1 tbsp coconut flour
1 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
1/2 cup butter, softened
1/2 cup Swerve Sweetener
1 large egg, room temperature
1/2 tsp vanilla
1/2 cup sugar-free chocolate chips such as Lily's


Preheat oven to 325F and line a large baking sheet with parchment or a silicone liner.
In the bowl of a food processor, combine the flaked coconut and sliced almonds. Process until mixture resembles oatmeal. Add almond flour, coconut flour, baking powder, cinnamon, and salt and pulse a few times to combine.

In a large bowl, beat butter with sweetener until creamy. Beat in egg and vanilla extract and then beat in coconut/almond mixture until well combined. Stir in chocolate chips by hand.
Form into balls a little over 1 inch in diameter and place 2 inches apart on prepared baking sheet. With the heel of your hand, press cookies down to about 1/2 inch thickness.
Bake 15 to 18 minutes, until golden brown around the edges and just barely firm to the touch. Remove and let cool on pan.

Makes 24 cookies.Each cookie has 2.26g NET CARBS.

Food energy: 115kcal Total fat: 10.31g Calories from fat: 92 Cholesterol: 10mg Carbohydrate: 4.28g Total dietary fiber: 2.02g Protein: 2.34g Erythritol: 5g

Thursday, February 23, 2017


A delicious tasting and thick layered sugar free coconut flour cake recipe. Toss in some egg whites in place of whole eggs, and you’ll have a super moist cake on your hands.

It may surprise some people to know that I’m not a huge cake fan. My biggest issue being I don’t like really sweet cake, or sweet frosting. So when my birthday comes around every year, I usually don’t ask for a cake. But I’m okay eating a muffin in place of it.

And since my birthday is a month away, I decided that maybe I should try to create my own coconut flour cake recipe.

Specifically, one that isn’t too sweet. And maybe it would be something I’d actually enjoy eating when the occasion arises.

Not only that but why not make it a layer cake? It sounded like a good idea to me! Because I wanted to try my first coconut flour cake as a layer, I used two 9-inch cake pans.

Of course, you can opt to just bake two separate cakes or halve the recipe. But keep in mind that the recipe and nutrition labels are based on two cakes. I do not include a frosting recipe as part of this post, but you can try a Low Carb Chocolate Buttercream Frosting in place of it.

Sugar Free Coconut Flour CakeSave
The cake is flavored to taste like a coconut flour vanilla cake. The vanilla isn’t overpowering in taste, so there is some room to play with this in the future. What I like about this cake is that it does remind me of cake.

I couldn’t tell it was made with coconut flour, which was a pleasant surprise. A piece of cake, no matter how big or small, is extremely filling thanks to the high fiber content.

And unlike my coconut flour cookies recipe, I decided to play around using egg whites in this recipe. I’ve been finding that egg whites give a nice fluffy look and taste to baked goods using coconut flour. But you have to be careful because you still need whole eggs to help keep the cake from falling apart.

The recipe does call for a lot more butter than usual. That’s because the recipe needed more fats in place of using egg whites. Plus, it is for two thick layer cakes after all. If you plan on trying to use whole eggs, then keep in mind that you will need to reduce the amount of butter in the recipe.

Sugar Free Coconut Flour CakeSave
Keep in mind that not all coconut flour brands are the same. However, this shouldn’t impact the recipe significantly. I use the Nutiva brand of coconut flour. If you haven’t tried baking with coconut flour yet and are unsure, you can always buy a 1lb bag of coconut flour to try it out first before buying larger quantities.

I recommend actually using a food scale to measure. I’ve started doing that in recent months, and my recipes always turn out the same. I use just a cheap food scale that I found on Amazon a couple years ago.

This recipe can easily be adapted to a chocolate coconut flour cake by adding cocoa powder. Yet, I have not tried it myself. So I’m sure I’ll post an updated recipe soon!

Recipe type: Cakes Cuisine: American
Prep time:  15 mins Cook time:  30 mins Total time:  45 mins

1½ cup coconut flour
¾ cup Swerve sweetener
1½ tsp salt
1½ tsp baking powder
¼tsp + ⅛tsp baking soda
½ tbsp vanilla extract
1½ cup egg whites
3 eggs, large
3 sticks of butter, unsalted
Preheat oven to 350 degrees F, and grease two cake pans with butter.
In a large bowl, mix together the dry ingredients of coconut flour, Swerve sweetener, salt, and baking powder.
In another bowl, mix together the wet ingredients of vanilla extract, egg whites, eggs, and butter. When well mixed, add the wet ingredients into the dry ingredients and whisk well. (If using a blender, a low-medium blend is good.)
Fill the two cake pans with approx 3½ cups each of batter. Bake for 30 minutes or until lightly browned on the sides.
Let completely cool before adding the frosting. Serves best at room temperature, or even after being refrigerated.

Skinny Chunky Monkey Cookies

(Makes 30 cookies)
3 ripe bananas
2 cups old-fashioned oats
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract

Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Bake 10-12 minutes.

Freezing Directions:
Cool completely, then place cookies in a freezer bag. Seal, label, and freeze.
Nutritional Information (per cookie):
47 calories; 7.5 g carbs; 1.6 g fat; 1.5 g protein; 1.3 g fiber; 1

Wednesday, February 22, 2017

Pepperoni Pizza Stuffed Mushrooms

These Pepperoni Pizza Stuffed Mushrooms are so easy and quick to prepare. They make for the perfect appetizer or snack, it’s like eating pizza without all those carbs.

Prep Time:5 mins
Cook Time:15 mins
Total Time:20 mins

These Pepperoni Pizza Stuffed Mushrooms are so easy and quick to prepare. They make for the perfect appetizer or snack, it's like eating pizza without all those carbs.
Servings: 4
Calories: 70 kcal

12 to 15 large mushrooms cleaned and stems removed
2 mini pepperoni links sliced
1/4 cup pizza sauce
1 cup mozzarella cheese
freshly ground black pepper
1 fresh basil leaf chopped

Preheat oven to 450 F degrees.
If you're using a cast iron skillet spray it with cooking spray. Arrange the mushrooms in the skillet.
Fill each mushroom with about 1 to 2 tsp of pizza sauce. Top each mushroom with 1 to 2 tbsp of mozzarella cheese, then with 2 or 3 pepperoni slices.
Bake for about 15 to 18 minutes, or until cheese melts and gets a bit golden on top.
Season with freshly ground black pepper and garnish with basil.
Recipe Notes
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used

Quick & Healthy Delicious Protein Packed Pepper Steak Recipe

Preparation time: 25 min.

1 lb. boneless beef sirloin steak, 3/4? thick*
1 1/2 tbsp. olive oil
3 cups fresh or frozen green or red pepper strips
1 medium onion, cut into wedges
1/2 tsp. garlic powder
1 tbsp. Worcestershire sauce

Slice beef into very thin strips.
Heat 1 tbsp. oil in skillet. Add beef and stir-fry until browned and juices evaporate. Push to one side of skillet.
Heat remaining oil. Add peppers, onion and garlic and cook until tender-crisp.



*Boneless, skinless chicken breast
*2 large eggs
*1/4 cup coconut milk-any milk will do
*1/2 cup cocount flour
*1 cup panko bread crumbs (these work better then regular bread crumbs)
*1/2 cup shredded sweetened coconut
*1/2 tsp salt
*1/2 cup coconut oil
*Sweet Chili Sauce for dipping

Step 1: Cut chicken into strips, cutting diagonally so the ends are not too small.
Step 2: Prepare three separate bowls for breading your chicken
–1st: Combine flour and salt
–2nd: Whisk eggs and milk together
–3rd: Stir panko bread crumbs and coconut together
Step 3: Heat 1/4 c of coconut oil in large skillet over medium/high heat. It is hot enough when the flour sizzles and bubbles when it comes in contact with the oil.
Step 4: Coat chicken strips in the three bowls. Start with the flour combination, then the egg and milk, and end with the bowl containing the bread crumbs and coconut.
Step 5: Place some of your chicken strips in the hot oil with about an inch in between each strip (this helps prevent the oil from cooling down). I prefer to just fry the strips for until they are golden brown,, place them on a paper towel to drain, and once I’m done with all of them I bake them for 10 minutes at 350 degrees. (Cooking time may very depending on how thick your chicken is)
Last but not least serve immediately with your chili sauce..

A delicious fried cabbage with bacon!

Typical southern dish: butter, bacon and fried.

Servings – 2
Prep time – 5 minutes

Cook time – 40 minutes

1 bag shredded cabbage
3 to 5 slices of bacon
1 onion chopped
2 tablespoons butter
Dash of apple cider vinegar
Salt and pepper to taste

1. Chop up your bacon and render in a medium sized pan (with high sides) until nice and crispy.
2. Add in 2 tablespoons of butter and the chopped onion. Throw in about 1 tablespoon of water to de-glaze the pan and saute for 4 minutes.

3. Turn the heat to low and add in the cabbage. Cover and cook for 30 minutes, stirring occasionally.

4. Turn off the heat and add in the remaining 2 tablespoons of butter and the dash or two of apple cider vinegar and salt and pepper to taste.
5. Serve as a side and enjoy!

2 Ingredient Peanut Butter Fudge {THM-S, Low Carb, Sugar Free}

Sweet and creamy fudge bursting with peanut butter flavor. With only two ingredients, this recipe will get you out of the kitchen and spending time with your family!

I mentioned in a previous post that fudge was a special Christmas time tradition at our house. Growing up, our neighbor would bring us beautiful little Christmas tins filled with two different kinds of fudge – chocolate and peanut butter. Back then, I would have been hard pressed to say which flavor was my favorite, but now I would definitely say peanut butter!

My 2 Ingredient Fudge has been such a popular post, that I knew I needed to have a peanut butter option as well! I giggle a little bit, because really it may be a stretch to even call this a separate recipe! However, several people have been asking for it, so here it is.

All you need is one batch of my 3 Ingredient Sweetened Condensed Milk and 1/2 cup natural peanut butter. Really! How much easier can it get? (Please note that the 3 Ingredient Sweetened Condensed milk is sugar free and low carb.) I understand that this recipe is 2 ingredient ONLY if you already have the condensed milk already made. But really, you should always have a jar of that in your fridge! That sweetened condensed milk recipe has been life changing for me! (Well, . . . that may be a bit of a stretch, but it is REALLY good!)

This fudge is a little more of a soft set than the chocolate variety, but I think it is much more creamy. I would never be ashamed to take this to a party or give it away as a gift! I put the fudge in the freezer (or on my front porch) to harden initially, but I usually store it in the refrigerator. You don’t even want to know how many pieces I ate while I was photographing this post! I even had a piece or two as a dessert to my breakfast this morning! (Is that what you call balance??)

(This post contains affiliate links which provide me with a small commission when you make a purchase through those links. The profits go to the support of my family and this blog. Thank you!)


1 Recipe Homemade Low Carb Sugar Free Sweetened Condensed Milk
1/2 Cup Natural No Sugar Added Peanut Butter


Combine warm sweetened condensed milk with peanut butter and stir until all is combined.
Pour into a Silicone Pan or an 8x8 glass pan lined with parchment paper. I used this Silicone Mini Loaf Pan and filled two of the cavities.
Refrigerate or freeze until firm.
Cut into pieces (yields 25-36 pieces, depending on how you cut them) then store leftovers in the refrigerator.

Tuesday, February 21, 2017

Cauliflower Crust Pizza with Mozzarella and Pepperoni

Prep Time  :20 min

Cook Time  :35 min

Serves    :4

Difficulty   :Easy

Recipe Details
2 spray(s) cooking spray
1/2 head(s), large uncooked cauliflower, cut into florets (about 2 c)
1 1/2 cup(s) shredded part-skim mozzarella cheese, divided
2/3 cup(s) all-purpose flour
2 large egg(s)
1 tsp fresh oregano, minced
1/2 tsp kosher salt
1/2 tsp granulated garlic
1/8 tsp black pepper, freshly grated
1 cup(s) canned tomato sauce
1 1/2 oz turkey pepperoni, thinly sliced
1/2 tsp Italian seasoning, or other dried herbs
1/2 Tbsp basil, for garnish


Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper; coat with cooking spray.

Place cauliflower florets in a food processor; process to consistency of rice and spoon into a large bowl. Add 1/2 c cheese, flour, eggs, oregano, salt, garlic and pepper; stir to combine. Spoon crust mixture into two 8-inch circles on prepared pan; smooth with a spoon to form an even layer (mold into a heart shape with your hands, if desired). Bake until medium brown on bottom, about 20 minutes; carefully flip over. Bake until evenly browned, 10 minutes more.
Spoon 1/2 c sauce over each crust and sprinkle each with remaining 1/2 c cheese; top each with half of pepperoni. Sprinkle with seasoning and bake until heated through and cheese is melted (broil to brown cheese, if desired, about 5 minutes); garnish with fresh basil. Cut each pizza into 4 slices.
Serving size: 2 slices