Chicken a la King

 

 

002

This dish comes together amazingly fast and is very easy.  Make the condensed chicken soup in the food processor or blender.  Sear the chicken quickly.  Cut everything up.  Simmer until tender and add toss it altogether and serve over the chicken.  How’s THAT for simple?  And it’s DELICIOUS!  Because of the slightly higher carbs of carrots and peas, this is not really Induction friendly or Keto friendly as written.   However, if you substitute cut green beans for the peas, use a little less of the condensed soup and add a bit more broth/water, you could fit it into Induction and a Keto program.  This recipe is not suitable for Primal-Paleo.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS: 

1 large chicken breast (8-10 oz.)

1 T. butter, unsalted

2 oz. frozen peas

2 oz. carrot, chopped

5 oz. daikon radish, chopped

1 oz. red bell pepper, chopped

1 oz. green bell pepper, chopped

1 oz. onion, chopped

Dash black pepper

½ recipe my Condensed Cream of Chicken Soup

DIRECTIONS:  Cut up the vegetables and simmer in boiling water until just tender.  While they are cooking, skin the chicken and remove from bone with a sharp knife. Slice the chicken into 3 lateral slices for 3 equal portions.  Pound with meat tenderizing tool without tearing them apart.  Sear the chicken until nicely browned on both sides.

When veggies are tender (in about 10-15 minutes), strain off water.  Stir in the condensed soup and toss gently with a spoon.  If too thick, add a bit of water of chicken broth to thin.  Plate the chicken “filets” and spoon the sauce over them. Serve at once with a lovely green salad.

An alternate method of cooking and serving is to cut up the chicken into bite-sized pieces and saute that way and add it right into the creamed veggie mixture.   Then serve over toasted low-carb bread of some sort. Be sure to calculate the bread into the numbers below if you serve it that way, which is traditional for Chicken à la King.

NUTRITIONAL INFO:  Makes 3 servings, each contains approximately (varies with size of chicken breast):

437 calories

27 g  fat

10.9 g  carbs, 2.8 g  fiber, 8.1 g  NET CARBS

25.6 g  protein

917 mg sodium

 

 

Chicken-“Potato”-Kale Soup

Chicken-"Potato"-Kale Soup

Chicken-“Potato”-Kale Soup

This lunch creation this week was just scrumptious.  My husband had to admit (although he was expecting to not like the daikon) this soup really tasted like it had potatoes in it.  The daikon radish doesn’t taste at all like radish when it is simmered in soup.  Be sure to try it in your next soup, stew or seafood chowder.  You’ll just be amazed!  This recipe is suitable for all phases of Atkins and Keto diets.  It is not suitable for Primal-Paleo.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 c. chicken broth, preferably homemade

1 c. chopped kale leaves (ribs removed)

½ c. green onion, chopped

1 c. cubed daikon radish (Japanese radish)

½ c. celery, chopped

Dash each salt and pepper

2 c. water

1/2 recipe my Condensed Cream of Chicken Soup

1  13 oz. can chicken breast with juices

½ c. heavy cream

DIRECTIONS:  Make up the Cream of Chicken Soup recipe. Portion out half for this recipe and store rest in the fridge, covered, for up to a week.  Cut up all the vegetables as indicated above. Place all but the last 3 ingredients in a medium-large 4 qt. soup pot.    Bring to a boil and them reduce heat to a simmer.  Cook until veggies are just tender.  Add the chicken meat (and juices), breaking up the meat a bit as you add it to the pot.  Add the 1/2 recipe of the condensed soup next.  Stir to blend.  Add the cream last.  Simmer a couple minutes and serve.

NUTRITIONAL INFO:  Makes 9 cups of soup or six 1½ c. servings.  Each serving contains:

345 calories

26 g  fat

6.6 g  carbs, 1.33 g  fiber, 5.27 g  NET CARBS

4.16 g  protein

656 mg sodium

 

Condensed Cream of Chicken Soup

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

Condensed Soup for recipes that can also be diluted for ready-to-eat soup!

I just LOVE Jennifer Eloff’s Condensed Cream of Mushroom Soup recipe.  It’s a no-cook food that I can whip up fast when I need a casserole or recipe “binder.” Well, I was wanting a Condensed Cream of Chicken version this week and thought I had seen one on her site before.  So I went to grab a copy and lo, despite much searching there, alas, I did not find one!  Maybe I just imagined seeing it there, or saw it elsewhere.     Sooooo, I took the mushroom version, omitted the mushrooms and subbed in canned chicken.  I made a couple other changes and VOILA!  A very tasty condensed soup that rivals what comes in the Campbell’s can, and ever so much healthier!

The recipe made exactly 21 oz. or 2 cups, so it is equivalent to two cans of condensed soup and can be used in recipes you have that call for 1 can of soup!  How’s THAT for convenient?  Only thing is this should not be frozen or the cream cheese will break down.  Just whip it up in your food processor or blender right when you need it.  Any leftovers can be stored for probably up to a week in the fridge.  If you choose to make this up as soup, this undiluted soup should be diluted 1 for 1 with water:  1 cup undiluted + 1 c. water or broth = 2 cups finished soup.  This entire recipe, diluted with 2 cups of liquid (5o:50) will yield 4 c. finished soup or four 1-cup servings ready to eat.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

4 oz. cream cheese, softened

½ cup heavy cream

2 T. hot water

1 chicken bouillon cube (use back of spoon & dissolve in hot water above)

1 T. olive oil

Dash onion powder

¼ tsp. xanthan gum

1 tsp. arrowroot powder or cornstarch (or 1/4 tsp. more xanthan gum if you prefer)

1 short squirt liquid sucralose (a few drops)

1  13-oz can chicken breast, undrained (Daily Chef brand from Sam’s is just chicken, water and salt)

DIRECTIONS:   Place all ingredients in food processor or blender but the chicken.  Process until smooth.  Add chicken with its liquid and pulse a few times to chop and blend.  Scrap out into 2 storage contains equally.  There will be 10.5 oz. in each. Cover and refrigerate if not using immediately.  Keeps about a week in the fridge.  DO NOT FREEZE!

NUTRITIONAL INFO:  

Makes two 10.5 oz. soup cans worth of condensed (undiluted soup). Each “can” worth of my undiluted soup (half the recipe) contains:   660 cals., 52 g fat, 8.1 g carbs, .65 g fiber, 7.45 g NET CARBS, 5.9 g  protein, 1392 mg sodium.

If reconstituted with water or broth this recipe will make four 1-cup servings of reconstituted, ready-to-eat cream of chicken soup.  You should dilute with 50:50 water or plain chicken broth.  Each 1-cup serving of soup contains:  330 calories, 26.2 g  fat, 4.0 g  carbs, .3 g  fiber, 3.7 g  NET CARBS, 2.9 g  protein, 696 mg sodium.

 

 

 

 

 

Creamy Scalloped “Potatoes” & Smoked Pork Casserole

Scalloped Daikon-Smoked Pork Casserole

Scalloped “Potatoes” & Smoked Pork Casserole

My husband has to eat some Vitamin K every single day, on his Coumadin medication.  When I started to make dinner tonight, we realized he hadn’t yet had any today.  So the casserole I planned ended up getting some thrown in as an added layer and it turned out to be quite unobtrusive, perhaps even good, in the originally-planned scalloped pork casserole!  It added nutrition but it’s so mile, not so much flavor, actually.  This casserole is DELICIOUS!  And it would be even if you decided to leave the kale out!  The daikon does not taste like radish when cooked, so if you like scalloped potatoes, I think you’ll want to try this dish!  This recipe is suitable for all phases of Atkins, Keto diets but off-limits for Primal-Paleo with all the dairy in it.

VARIATION:  The top layer of “scalloped” diakon, without the meat or kale, would make an excellent side dish on it own. :)

INGREDIENTS:

1 T. bacon grease

3 oz. onion, chopped  (I used purple onion)

2 c. chopped kale, ribs removed

10 oz. cooked smoked pork loin or pork butt, cut in bite-size pieces

10 oz. daikon, peeled, sliced thin and then cut into 1″ pieces

½ c. shredded mozzarella cheese

2 oz. cream cheese, softened

¼ c. heavy cream

2 T. mayonnaise (I used my Homemade Shawarma Mayo)

1 c. shredded Cheddar Cheese

DIRECTIONS:  Grease a casserole dish and set by stove.  Preheat oven to 350º.  Heat bacon grease in non-stick skillet over high heat.  Add onion and saute until it begins to get tender.  Add chopped kale and just saute until it begins to wilt.  Spoon this mixture evenly on the bottom of the casserole dish.  Add daikon pieces to the skillet and saute until it begins to get tender.  While the daikon is cooking, soften cream cheese in a microwave in a medium bowl.  When daikon is just beginning to soften, remove from heat and add to the cream cheese in the bowl.  Add the mozzarella, cream and mayo to the bowl and stir well.  Last, add the pork to the skillet and saute (add more bacon grease if needed) a couple minutes. Layer the meat atop the kale mixture in the casserole pan.  Then evenly distribute the daikon mixture evenly on top.  Finally top with the shredded Cheddar.  Cover with foil and pop into a 350º oven foe 30 minutes.  Remove foil and bake another 10 minutes.  Serve at once.

NUTRITIONAL INFO:    Makes 6 servings, each contains:

358 calories

28 g  fat

6.91 g  carbs, 1.31 g  fiber, 5.6 g NET CARBS

22 g  protein

557 mg sodium

 

Beef-Eggplant Curry

Beef Eggplant Curry

Beef Eggplant Curry

This is a quick, tasty and wonderful way to use up leftover beef pot roast (chuck).  Made the above delicious curry for lunch today.  This one’s a keeper!   I started this at 10:45 and it was done by 11:15!  Super easy dish.  We are very pleased with this quick curry.  I love how easy most Indian curries are to prepare!  This dish is suitable for all phases of Atkins, Keto and Primal-Paleo as well.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2 T. olive oil or coconut oil

2 c. cooked beef, trimmed of fat, cut in ½” dice

6 oz. eggplant (I used Japanese purple eggplant), cut in 1″ cubes

3 oz. onion, diced large

½ c. red bell pepper, chopped

½ c. cilantro, cut roughly

1 large tomato, cut in 1″ cubes

2 tsp. my Garam Masala Spice blend

Dash turmeric (about 1/8 tsp.)

Dash salt

½-1 c. water (beef stock if you have some is better)

DIRECTIONS:   Cut up meat, eggplant and onion as indicated above. Heat oil in non-stick skillet over hi heat.  Add onion and slightly brown.  Add eggplant and continue to saute, stirring often.  Add beef and brown a bit.  Add cilantro, tomato and all spices.  Add water as needed to just barely surround meat.  Lower heat.  You don’t want this soupy, but add more water as you cook the dish if all evaporates.  Simmer on medium heat about 15 minutes to allow flavor to mingle.  Serve on cauli-rice, cauli-mash, toasted low-carb bread or muffins, or eat it straight up!

NUTRITIONAL INFO:   Makes 4 servings, each contains:

237 calories

12.5 g  fat

7.05 g  carbs, 2.77 g  fiber, 4.28 g  NET CARBS

24 g  protein

107 mg sodium

 

 

Italian Dumplings

Italian Dumplings

Italian Dumplings

I had exactly 1 cup of delicious spaghetti meat sauce in my freezer and decided to give it a whirl on my delicious dumplings for lunch today.  Man, was this ever delicious!!!  I felt like I was eating real gnocchi or noodles in this!!   This just made my regular recipe rotations and hopped right on up to the top of that list!  Although I made the dumpling dough in small round dumplings, it tasted like I was eating lasagna or ravioli.  The dumplings held up well in the sauce and through the baking process, too. Mmmm. This was sooooooo good!  This is suitable once you reach the Atkins Phase 2 OWL, and OK for Keto dieters.  It would not be appropriate for Primal or Paleo followers.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

(pot of simmering water to make dumplings)

1 recipe my Dumplings

1 c. my meaty Spaghetti Sauce (or low-carb Italian meat sauce of your choosing)

½ c. mozzarella cheese, shredded

¼ c. Parmesan cheese

¼ c. ricotta cheese

DIRECTIONS:   Preheat oven to 350º.  Mix up the dumplings per that recipe’s instructions.  Form the dough into 24 small balls about 3/4″ in diameter.  Drop into boiling water and lower to a gentle simmer, cover and simmer for 8-9 minutes, DO NOT LIFT THE LID during cooking.   Drain off the water and pour the dumplings into a baking dish (no need to grease it).  Dot evenly with your spaghetti sauce.   Dot evenly with the ricotta.  Sprinkle the mozzarella over the top evenly and finally, top with the Parmesan cheese. Bake at 250º for about 15 minutes to heat all and melt the cheese.  ENJOY!

NUTRITIONAL INFO:   Makes 3 servings, each contains:

286 calories

18.7 g  fat

13.93 g  carbs, 6.76 g  fiber, 7.17 g  NET CARBS

21.03 g  protein

451 mg sodium

 

 

 

 

By Peggy Posted in Beef

Daikon “Hash Browns”

Daikon "Hashbrowns"

Daikon “Hashbrowns”

If you’re missing hashbrowns with your morning eggs, wait no more.  I’ve tried this with grated jicama, but that’s not quite as satisfying.  These made with Daikon or Japanese radish (available in Asian grocery stores) have a closer texture to potatoes than jicama.  I add the onion because my family always added it, and it helps to hide the very mild radish taste.  You mustn’t judge these until you’ve tried them.  They are pretty amazing.  And they are low in carbs.  They are suited to all phases of Atkins, Keto diets, Primal and Paleo.  As seen in the picture below, they can also be made with traditional red radishes.  Both are equally tasty in my opinion.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

Daikon (Japanese) Radish

Daikon (Japanese) Radish

INGREDIENTS: 

2 c. daikon radish, peeled and cubed

1 T. + 2 tsp. bacon grease

2 oz. onion, chopped (I used purple onion)

Dash salt

Dash pepper

DIRECTIONS:  Melt bacon grease over high heat.  Add onion and saute until it is softened.  Add diced daikon and continue sauteing, stirring often to brown on all sides.  When tender, salt and pepper to taste and serve warm.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

Red Radish Hash Browns

Red Radish Hashbrowns

127 calories

10.8 g  fat

7.0 g  carbs, 2.1 g fiber, 4.9 g  NET CARBS

.9 g  protein

468 mg sodium

 

 

Creamy Green Beans

Creamy Green Beans

Creamy Green Beans

This isn’t in any way intended to be like the classic green bean casserole we all know and love.  I wanted creamy, but also the tang of sour cream and a bit of cheese as well.  The final dish I created last night was DELICIOUS!  This one will definitely be in my veggie recipe rotations from now on.  I always have these ingredients on hand.  This dish is suitable for all phases of Atkins and Keto diets.  My Primal-Paleo followers will have to pass on this one due to all the dairy.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

4 c. frozen green beans, French-Style, defrosted

1   4-oz can mushrooms, undrained

¼ c. sour cream

¼ c. chive and onion cream cheese, softened

1½ c. Monterrey Jack cheese, shredded

1 T. dehydrated or fresh sliced shallots (or minced dehydrated onion)

DIRECTIONS:  Preheat oven to 350º.  Grease an 8×11″ baking dish lightly.  Place green beans in a large bowl  Soften cream cheese in a medium glass bowl.  Add sour cream and stir to blend.  Add the mushrooms with juice and Jack cheese and stir again to blend.  Pour mixture into greased dish and sprinkle with dehydrated (or fresh sliced) shallots.  Bake at 350º for 30 minutes or until bubbly.

NUTRITIONAL INFO:   Makes 6 servings, each contains:

188 calories

13.7 g  fat

8.61 g  carbs, 2.76 g  fiber, 5.85 g  NET CARBS

9.0 g  protein

365 mg sodium

 

 

Einkorn Cinnamon-Pecan Coffeecake

Einkorn Cinnamon-Pecan Coffeecake

Einkorn Cinnamon-Pecan Coffeecake

This quick little microwave coffeecake made with my new Einkorn Bake Mix was delicious.  We were amazed at how filling 1 slice (1/8 cake) was!  Even my coffeecake hound husband only had half a second slice.  This had a very nice, soft, slightly spongy texture.  It was moist and flavorful; sweet enough,  without being too cloyingly sweet.

This recipe is not suitable until the grains rung of the Atkins carb reintroduction ladder.  It is suitable for Keto diets if you can fit the carbs in your daily limits.  This would not be acceptable for Primal-Paleo on multiple levels.

BATTER INGREDIENTS: 

2 c. my Einkorn Bake Mix (you’re on your own with substitutions in this mix)

4 large eggs, beaten

¼ c. Davinci vanilla sugar-free syrup (or sweetener to =1/4 c. sugar + 1/4 c. water + splash vanilla)

2 T. erythritol (or 2 pkts stevia)

 

TOPPING INGREDIENTS:

¼ c. pecans or other nuts

2 T. erythritol (or 2 pkts. stevia or Splenda)

1 tsp. cinnamon

2 T. cold butter

DIRECTIONS:  I find this mix doesn’t bake as well (less rise) in conventional ovens as it cooks in a microwave, though not sure why.  But if you insist, or don’t have a MW, bake in oven at 350º for about 20-30 minutes. I forewarn it does not rise as well cooked in a conventional oven.  I hope to figure out exactly why that happens. I used a 7x7x2″ vegetable dish, but you could use an 8×8″ square baking dish, or any shaped dish that will hold about 4 c. batter. Oil the dish.

Pulse or blend topping ingredients in processor or blender or with fork in a small bowl and set aside. In another bowl, beat the eggs, Davinci syrup, erythritol until well-blended.  Add in the bake mix and stir until well blended.  Pour 1/3-1/2 the batter in the baking dish.  Crumble half the topping on the batter evenly.  Pour remaining batter evenly on top and crumble remaining topping on top.  Microwave on HI for 4½ minutes.  Check, if no longer wet in center, it’s done. May take 30 seconds longer in some microwaves.   Run knife around edges and tip upside down on serving plate or cutting board.  Cut into 8 portions and enjoy warm.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

257 calories

22 g  fat

9.05 g  carbs, 2.81 g  fiber, 6.24 g  NET CARBS

9.22 g  protein

123 mg sodium

 

 

 

Einkorn Individual Vanilla Cake

Shown on left = 1 recipe, on right is ½ recipe for an interior view.

Shown left = 1 recipe.  Shown right= ½ additional recipe for  interior view.

This little vanilla cake is very light, spongy, smooth and tasty.  It is good eaten alone, or sliced laterally, would make a GREAT cake for Strawberry Shortcake or Peach Shortcake.  It uses my new bake mix.  The cakes above were baked in a microwave.  I couldn’t recommend baking this cake in a conventional oven as the muffin I baked in the oven in a 3¼” ramekin rose half as much and was hard on the surface and dense in texture.  So this cake seems to prefer being microwaved for best results.  This recipe is not suitable until the nuts and seeds rung of the Atkins carb ladder.  It is acceptable for Keto diets if you can fit the carbs into your daily limits.  This is not suitable for Primal-Paleo.

INGREDIENTS:

½ c. my Einkorn Bake Mix

1 egg, beaten

2 T. DaVinci or Torani sugar-free vanilla syrup (or 2 T. water or cream + 1/4 tsp. vanilla + 1 pkt. stevia)

DIRECTIONS:  Beat a large egg in a bowl.  Add syrup and beat again.  Add bake mix, stir and scrape the batter into a 4″ x 6″ oval ramekin, similar size ceramic/glass dish or equally into two 3½” ramekins.  Place dish in microwave and cook on HI for 1 minute or until top is no longer wet.  Cool a few minutes.  Run a knife around the edges to loosen and tip out.   Cut in half and serve.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

203 calories

16.6 g  fat

8.45 g  carbs, 2.3 g  fiber, 6.15 g  NET CARBS

8.85 g  protein

125 mg sodium

Einkorn Low-Carb Bake Mix

Einkorn Bake Mix

Einkorn Low Carb Bake Mix

Please let me say up front, this is an experiment in progress.

This is a low-carb complete baking mix which includes a small amount of ground Einkorn wheat, one of the oldest forms of wheat that has not been hybridized or genetically modified.  Einkorn is said to have less of a detrimental effect on blood glucose levels and the gut than modern wheat.  Modern wheat has been genetically altered to the point it is no longer digested properly and therefore is stored, leading to weight gain.  It is partially to blame for the obesity problem we see in America and globally.   I’m posting this recipe only so I can link to it for actual tested and successful recipes that come out good enough to post on this website.  I make no promises regarding performance of this bake mix other than recipes I test and post that I think are worthwhile.  I’m learning as I go with this mix.  Time will tell (and further recipe trials) if this mix is going to be exchangeable cup for cup in conventional flour recipes.  So far, that is proving to be the case.  I will always post tested recipes in the Einkorn Flour Experiments category of my recipe index.  The word Einkorn will always appear as the first word in the recipe name so the recipe will not be confused with it’s non-einkorn cousin.

I’ve been experimenting for several months with the flour and am really liking the results.  As I said, mostly I have just been adding 1-4 T. to my already tested low-carb recipes.  But with this bake mix I am just starting to explore, I hope to come up with a mix that can be exchanged in flour recipes 1 cup for 1 cup.  We’ll see if that comes about.  If not, this recipe may vnish from my site.  Like I said, it is an experiment in progress.

I limit my use of this organic flour to very tiny amounts so that carbs on the final baked goods per serving are not too high for a low-carber like me.  I have been able to accomplish some very tasty items with it to so far.  If you type Einkorn into the search box, the site will bring up the recipes I’ve tested with this flour and now this bake mix.  Or you can just click this category in the recipe index.

PRODUCT INFORMATION

EINKORN FLOUR – ¼ CUP

Click to enlarge

Click to enlarge

EinkornStats

Click to enlarge

 

This bake mix has evolved from my personal experience with low-carb baking ingredients, how they tend to act in the oven and what ratios they seem to like to co-exist in to produce tasty baked goods.  I think I finally have the ratios about right.  This bake mix produced a very nice vanilla cake that serves 2 people.  It was moist, tasty, spongy and somewhere between a commercial box mix cake and a pound cake in texture.  This cake makes lovely Strawberry Shortcake.  I can see many uses for this 2-serving treat.  :)    The texture is quite smooth, too.  To see the recipe:  Individual (2-serving) Vanilla Cake .

 

001

Einkorn Vanilla Cake [shown is 1½ recipes of this cake.  Cake on the left took ½ c. mix]

This is a very large recipe of bake mix and you may prefer to make only a half batch to start out with if you want to experiment with it.  You SHOULD be able to use this like Bisquick or Carbquick in recipes, or replace the flour+leavening+shortening in your regular flour recipes successfully with this mix but I don’t yet know this for certain until I do further testing.  Like I said above, this mix is an ongoing experiment you trial at your own risk If you decide to test the waters yourself, tread lightly.  I would recommend perhaps making half or quarter recipe of the mix to start out.  Trial it in a half recipe of muffins, for just a few donuts or half a cake recipe first before you try this in a recipe you want to serve company, have a failure and are disappointed with less than stellar results.  Feel free to post links to pictures of your experiments with it.  We’d all love to learn from your experiences.  :)

MIX INGREDIENTS:  (I recommend making NO SUBSTITUTIONS)

5 c. almond flour

2 c. plain whey protein powder (I use NOW brand)

1 c. Einkorn flour

1 c. oat flour  (ground from 1¼ c. rolled oats unless you can buy it pre-ground)

¼ c. oat fiber

1 tsp. glucomannan powder

3 T. baking powder

2 tsp. cream of tartar

2 tsp. salt

1½ c. palm shortening (I order at Tropical Traditions)

DIRECTIONS:  Grind the oats into flour in your food processor or blender as fine as you can get it.  Place the oat flour into a large mixing bowl. Measure out all remaining dry ingredients and stir well.  Using a fork or pastry cutter, cut the shortening into the mixture until it resembles coarse cornmeal.  Place in a lidded container.  Can be stored on the counter safely as palm shortening is very stable at room temperature and has a very long shelf life.  If you decide to store in the refrigerator, be aware the shortening will firm up and cause the mix to clump a bit.  So you need to set it out, bring to room temperature and re-work with a fork in a bowl to evenly distribute shortening clumps before attempting to measure for use in recipes.

BAKE MIX NUTRITIONAL INFO:     Makes 11 cups of mix.  ½ cup mix contains:

338 calories

28.2 g  fat

15.99 g  carbs, 4.6 g fiber, 11.39 g  NET CARBS

14.5 g  protein

170 mg sodium

 

 

Savory Onion “Pancake”

Savory Onion Pancake

Savory Onion Pancake

Allium Cepa, better known as the mighty onion, in the food world is something I would not want to live without.  I truly believe if I had yo stop cooking with onion and garlic, I wouldn’t want to cook anymore.  Not a day goes by I don’t reach for yellow onions, green onions, purple onions, shallots or chives, garlic.  So many foods would be so incredibly boring in flavor without the spunky taste of some onion in it. Can you even imagine spaghetti sauce without it?  or the stuffing for your holiday turkey? or virtually any one of you favorite casseroles?  I just cannot.

Today’s lunch pays tribute to the mighty onion.  This was the creamiest, most delicious thing I’ve made with eggs in a very long time.  Funny thing is, I think it was the cream cheese with chive and onion that was the pièce de resistance in this “pancake”.  I LOVE that stuff and keep it around all the time for dipping pork rinds into for a quick snack, or spreading on one of my low-carb crackers. :)  But I digress.

This quick meal I will definitely be cooking again!  This tasty dish is suitable for all phases of Atkins, Keto diets and Primal (if yo do a little dairy).  It is not suitable for Paleo followers.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

4 large eggs, beaten

2 T. cream

3 tsp. bacon grease

1½ oz. onion, chopped (I used purple onion)

1 large green onion, chopped

1 lg. shallot minced fine (about 1½ T.)

2 T. chive and onion cream cheese spread

DIRECTIONS:  Preheat oven to 350º.  In a medium bowl, beat the eggs with the cream and set aside.  Heat the bacon grease over high heat in a skillet (mine was non-stick).  Add the onion, green onion and shallot and saute until tender.  Lower heat.  Add the cream cheese and allow to melt.  Stir and spread the onion mixture out evenly in the pan.  Gentle pour the eggs evenly over the onion mixture.   Your “pancake” will only be about 1/4″ thick, but it will puff a little thicker as it cooks.  Pop into hot oven and bake for about 10 minutes or until center is set.  I flipped mine upside down to serve, but you certainly don’t have to do that.  :)  Serve at once.

NUTRITIONAL INFO:   Makes 2 large adult servings if eaten as a meal  It would serve 4 people if used as a side dish. :)  Half the batch contains contains:

313 calories

26 g  fat

5.95 g  carbs, .5 g  fiber, 5.45 g  NET CARBS

14 g  protein

215 mg sodium

 

 

 

Kale-Ham Upside-Down Omelet

Kale-Ham Upside-Down Omelet

Kale-Ham Upside-Down Omelet

Now THIS was a very pleasant surprise.  I’ve only fallen in love with kale in the last few years, but what a love affair!  This morning I found yet another tasty way to incorporate this nutrition-packed veggie into our diet.  Check out the nutrtional stats below!  I had a tiny 1-oz piece of smoke ham to use up and some lovely kale, and although not typically used in omelets, I thought Why Not?   Glad I stepped out of my  usual breakfast box today!  This is delicious!  And it offers another way to vary boring eggs in the morning. This recipe is suitable for all phases of Atkins, Keto diets,.  Primal and Paleo folks can eat this if the cheese is omitted.

INGREDIENTS:

2 T. bacon grease

1 oz. onion (I used a purple onion), chopped

1 oz. smoked ham (or bacon could be used)

3/4 c. chopped kale leaf (1 large leaf, stem removed)

6 large eggs, beaten

½ c. Monterrey Jack cheese, shredded

DIRECTIONS:  Preheat oven to 350º.  Beat the eggs and Jack cheese in a small bowl and set aside.  In a non-stick skillet, melt the bacon grease and saute the chopped onion until nearly tender.  Add ham and continue to cook until ham i s done.  Add kale and saute, stirring, until it just softens a bit and turns bright green (not fully cooked).  Spread the mixture evenly in the skillet and gently pour the eggs evenly on top.  Pop into oven and bake for about 10 minutes or until egg is just set in the center.  Remove from oven.  Invert a plate over the skillet skillet and using potholders, flip the skillet to drop the omelet onto the plate and serve at once.

NUTRITIONAL INFO:    Makes 3 servings, each contains:

313 calories

24.8 g  fat

3.33 g  carbs, .43 g  fiber, 2.9 g  NET CARBS

19 g  protein

388 mg sodium

245 mg potassium

38% RDA Vitamin A, 15% B6, 56% B12, 27% C, 9% D, 7% E, 6% calcium, 18% copper, 6% magnesium, 10% manganese, 31% phosphorous, 47% riboflavin, 60% selenium, 13% thiamin, 17% zinc

 

 

Pork in Queso Flameado Sauce

Pork in Queso Flameado

Pork in Queso Flameado Sauce

If you’ve ever ordered Queso Flameado in a Mexican restaurant, it’s a flavor you won’t soon forget. It’s a thick melted cheese fondu with chorizo crumbled in it served with flour tortillas to roll it up in. It is considered an appetizer.  It is sooo good!  Well, this new dish I created this evening is an entree with pork that features the ingredients of that popular appetizer.  If you love Mexican food, you’ve GOT to try this dish!  My husband just loved it, as did I!   This dish also sports some very impressive nutritional numbers below, so it’s a keeper in my book.  It is suitable for all phases of Atkins and other Ketogenic diets.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

12 oz. pork loin, cut into 4 portions

1 link chorizo, removed from the skin and crumbled

2 T. unsalted butter

4 large green onions, chopped

1/2 c. red bell pepper, chopped

1 c. cilantro, chopped

1/2 c. heavy cream

1/2 c. water

6 oz. Monterrey Jack cheese, shredded (or more if you can afford the carbs)

DIRECTIONS:  Preheat oven to 350º.  Pound the 4 pieces of pork with a meat tenderizer.  Melt butter in large skillet over high heat.  Brown pork on both sides until nearly done.  Remove.  Add crumbled chorizo and brown, crumbling as small as you can as it cooks.   Add the green onions, bell pepper and saute until they are tender.  Lower heat to medium low and add cream, water and cilantro.  Simmer a couple minutes to reduce a bit. Sprinkle the cheese over the sauce and lay pork on top.  Pop into preheated oven and bake for 15 minutes or until bubbly and the meat appear to be done.  Serve 1/4 of the sauce over each portion of meat.  This pairs nicely with mashed cauliflower or a nice guacamole salad alongside.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

567 calories

45 g  fat

4.35 g  carbs, 1.15 g  fiber, 3.2 g  NET CARBS

36 g  protein

654 mg sodium

527 mg potassium

33% RDA Vitamin A, 37% B6, 33% B12, 40% c, 8% E, 5% calcium, 10% copper, 18% iron, 11% magnesium, 5% manganese, 39% niacin, 36% phosphorous, 33% riboflavin, 55% selenium, 83% thiamin, 30% zinc

Tex-Mex-Chix on Zoodles

Tex-Mex-Chix on Zoodles

Tex-Mex-Chix on Zoodles

This is my variation on a recipe called Chicken Lazone that has circulated on many low-carb websites.  Though the recipes vary slightly, they all seem to have cream and chili powder in common.  When I cooked the inspirational recipe as written a few months back, we found it to be lacking in depth of flavor.  So I took this recipe and added onion, cilantro and BACON!!   After all, you can’t go wrong with a little bacon, right?  Or a little cilantro, for that matter.  The absolutely delicious dish that evolved is suitable for all phases of Atkins, Keto diets but not for Primal-Paleo unless you substitute coconut milk for the cream.  My husband is not low-carbing 100% and he had his portion on regular pasta.  He liked this dish a lot and said it reminded him of both Italian Chicken Carbonara and 7-layer dip.  He gave it a resounding thumbs up!

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS: 

2 medium zucchini, julienned or made into noodles

12 oz. cooked chicken, skin removed, cut into bite size pieces

3 slices bacon, chopped

3 oz. onion, chopped

1½ tsp. chili powder

1½ tsp. onion powder

2 tsp. garlic powder

¼ tsp. cayenne

¼ c. butter

1 c. heavy cream

1 c. water

¼ tsp. xanthan gum to thicken (optional)

1/2 c. cilantro

DIRECTIONS:  Using a noodler, spiralizer-type tool or julienne peeler, cut the zucchini into noodles.  Place 2 T. of the butter oil in skillet over medium heat.  Place zucchini noodles in butter and allow to saute/wilt until just barely softened.  Turn off heat and set aside. Brown bacon in another skillet over high heat.  Add rest of butter and onion and saute until tender.  Add chicken and continue to saute to slightly brown the chicken. Add all spices and stir.   Lower heat to medium.  Add cream and water.  Dust in xanthan gum slowly, whisking to blend and allow it time to thicken sauce.  Add cilantro and simmer for 1-2 minutes longer.  Serve the chicken mixture over the zoodles.  Garnish the top with a sprinkle of chili powder.  This pairs nicely with a green salad and low-carb buttered dinner rolls (see my breads recipes for several roll recipes).

NUTRITIONAL INFO:   Makes 4 generous servings, each contains:

559 calories

47 g  fat

8.3 g  carbs, 1.92 g  fiber, 6.38 g  NET CARBS

27.25 g  protein

478 mg sodium

 

Southwest Ham-n-Cheese Squash

Southwest Ham-n-Cheese Squash

Southwest Ham-n-Cheese Squash

Once again, the Queen of Leftovers creates a surprisingly delicious dish with a bit of “this and that” she has been staring at the last few days in the fridge.  One small piece of thick ham steak, half a spaghetti squash and an avocado getting way too ripe on my kitchen counter.  Just sounded like a Mexican meal in the making to me!  This creation sort of reminds me of Ham-Mac-and-Cheese.  But the generous handful of cilantro really takes it to a different flavor level.  For those that don’t like cilantro, just leave it out and sub in a little chili powder.  This dish will be nearly as good without it, I’m sure.

The Mexican Poinsettia stuck onto my guacamole was an afterthought, but I thought it came out very pretty!    I quartered 2 San Marzano tomatoes and 1 thin slice of jalapeno pepper for my flower.  This recipe is suitable for all phases of Atkins and other Ketogenic diets, but is not suitable for Primal-Paleo unless you sub in coconut cream for the cheeses (might also require a little chili powder to kill the coconut taste.).

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1/2 of a medium, 7-8″ long spaghetti squash (about 1¾ c. threads)

2 tsp. bacon grease

2 oz. onion, chopped (I used red onion)

4 oz. chopped ham

¼ c. red bell pepper, chopped

½ c. chopped cilantro

2 oz. American Deluxe or cheddar cheese, shredded

2 oz. Monterrey Jack Cheese (I used 2 slices)

DIRECTIONS:  Preheat oven to 350º.  Place the half squash cut-side down in a dish with ½” water and microwave on HI for 13 minutes.  Fork the threads into a bowl and save the shell to stuff.  While it is cooking, Melt the bacon grease in a skillet and saute the onion until tender.  Add the ham and bell pepper and saute until they are done/tender respectively. Turn off fire and stir in the cilantro.  Add half the ham mixture to the bowl of squash and stir well.  Add the American or cheddar cheese shreds and stir again.  Spoon into the squash shell.  Top with the 2 slices of Jack cheese any way you want to arrange/cut and place it.  Top with the remainder of the ham mixture and pop into the 3350º oven just long enough to melt the Jack cheese, or about 15 minutes.  Remove and scoop half the squash contents onto each plate and serve with guacamole or a green salad.

NUTRITIONAL INFO:    Makes 2 servings, each contains:

399 calories

26.5 g  fat

14.45 g  carbs, 2.65 g  fiber, 11.80 g  NET CARBS

26 g  protein

1600 mg sodium (soak ham in water for 1 hour before frying to lower sodium)

531 mg potassium

21% RDA Vitamin A, 29% B6, 29% B12, 35% calcium, 18% copper, 20% iron, 12% magnesium, 13% manganese, 33% niacin, 45% phosphorous, 32% riboflavin, 29% selenium, 46% thiamin, 34% zinc

 

 

 

 

Shrimp “Crowned” Swai with Creamy Cauliflower

Shrimp "Crowned" Swai wiwth Creamy Cauliflower

Shrimp “Crowned” Swai with Creamy Cauliflower

This delightful seafood dinner was just one of those incredibly successful uses of a dab of some leftovers in the refrigerator.   You’ve had those, too, I’m sure.  My husband calls me the Queen of Leftovers!  I had a little leftover Smoked Gouda Cauliflower , exactly 1 c. to be exact.  It was right at eye level in my refrigerator today, sitting beside the two Swai filets and bag of shrimp I thawed for dinner.  I had yet to decide how to prepare my fish and shrimp this evening.   I just DO NOT like storing leftovers more than 2 days.  Thus, this idea “hatched” and what a tasty “egg” it turned out to be!  I decided to serve it atop a bed of sauteed fresh spinach, but that didn’t have great flavor impact on the final dish, so I’d say the bed of spinach is purely optional here.  But since that’s how I prepared it and photographed it, I have included it in the recipe and nutritional calculations below.  This dish is perfectly suitable for all phases of Atkins and Primal diners who eat occasional dairy.  This is not suitable for Paleo due to the cheese, but a creamy homemade mayo might be subbed into the cauliflower mixture, resulting in an equally tasty and allowable dish for my Paleo readers!

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

2   6-oz. filets of Swai (or mild fish of your choice)

12 medium shrimp, peeled, deveined, tails left on for visual impact

5 oz. raw spinach

1 T. bacon grease

2 T. butter (I use unsalted)

1 clove garlic, minced

1 T. lemon juice

1 c. cooked cauliflower, drained and slightly mashed with a fork

1 oz. each cream cheese (softened) and Smoked Gouda (grated)

1/8 tsp. my Seafood Spice Blend

2 tsp. parsley, chopped (for garnish)

DIRECTIONS:  Preheat your broiler. Steam or boil cauliflower, slightly mash with a fork and stir in the two cheeses so they will begin to melt.  With the cold butter (or olive oil), lightly grease 2 individual baking pans or a heat-proof baking platter (which I used).  In another small baking pan, melt the rest of the butter in your oven.  Remove, add minced garlic and Seafood spice Blend to the butter and stir.  Holding the shrimps by the tail, coat each on both sides with the seasoned butter, lay them flat in the pan and broil the shrimp just a few minutes to slightly brown. Remove shrimp from broiler and change oven setting to 350º.

In a small skillet, melt the bacon grease and saute the spinach leaves just until wilted.  Place half the spinach into two lengthwise batches on your platter (or into individual serving dishes), roughly the size of your fish filets.  Lay a fish filet atop each batch of spinach.  Neatly spoon half the cauliflower mixture down the center of each filet, pressing flat with the back of your spoon (which will allow for more even cooking of the fish).  Attractively lay 6 broiled shrimp in a row on each filet as seen int he pic above.

Next, squeeze the lemon juice into the juices left in the pan you broiled your shrimp in.  Stir and drizzle over each serving.  Pop into 350º oven for about 20-30 minutes or until fish is opaque.  Shrimp should be beautifully golden now.  Remove from oven, garnish with the chopped parsley and ENJOY!  I served with a nice green salad.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

435 calories

31.6 g  fat

7.6 g  carbs, 2.8 g  fiber, 4.8 g  NET CARBS

34.1 g  protein

 

Einkorn Cake Donuts

Einkorn Cake Donuts

Einkorn Cake Donuts

Well, I went and modified my Low Carb Cake Donuts by adding some Einkorn flour (non-GMO wheat) to the batter and altering a few ingredients and came up with an outstanding donut this morning. For those in to experimenting with this flour, you’ve GOT to try this recipe!  They were tasty, light and very moist.  This batter is going to become my basic donut batter for making variations like pumpkin, cherry, blueberry and chocolate donuts.  Can’t wait to try the other ones!  I’m so pleased with this recipe!  And these taste even BETTER on day 2, right out of the refrigerator!

This recipe is not suitable for Atkins Induction.  It is OK once you get to the Pre-Maintenance or Maintenance levels.  It’s acceptable for Keto diets if you can fit the carbs into your daily numbers, but totally unacceptable for Primal-Paleo.  Please see the “Where to Buy Ingredients” tab for sources on the unusual ingredients.

This is a very nice batter and without sweeteners and nutmeg, could be used to make very nice vegetable fritters.  :)

INGREDIENTS:

½ c. oat fiber

½ c. coconut flour

½ c. plain whey protein powder

Click to enlarge

Click to enlarge

¼ c. egg white protein powder

¼ c. Einkorn all-purpose flour

1 T. baking powder

1 T. glucomannan powder

½ tsp. salt (omit if using salted butter)

1¼ tsp. ground nutmeg

1 pkt. stevia

½ c. granular Splenda

½ c. erythritol

3 T. unsalted butter, melted

3 large eggs, beaten

3 T. Da Vinci Vanilla sugar-free syrup (or 1 tsp. vanilla extract + 2 T. water + 1 tsp. Splenda)

½ c. cream

½ c. water

OPTIONAL:  you can sprinkle cinnamon/erythritol “sugar” on top if you like, OR frost them

DIRECTIONS:  Preheat oven to 350º.  Lightly oil 2 non-stick “standard” donut pans (you need 12 slots).  Measure all the dry ingredients into a medium mixing bowl.  Stir well. Break the eggs into the center and beat.  Add cream, water, DaVinci syrup and melted butter.  Stir well until batter is smooth and well mixed.  Batter will be fairly thick.  Spoon batter carefully into the slots until full (that’s right, FULL).  These don’t rise much, just forming a nice little dome.   Pop into preheated 350º oven for about 17 minutes.  Slightly cool and remove using the tip o f a knife to loosen.  allow to cool a bit for flavor to develop.  Enjoy with a nice cuppa coffee or tea!

NUTRITIONAL INFO:   Make 12 standard size donuts, each contains: (no frosting/topping included)

123.9 calories

9.36 g  fat

10.17 g  carbs, 5.84 g  fiber, 4.33 g  NET CARBS

6.15 g  protein

12% RDA Vitamin A, 10% calcium, 11% iron, 22% phosphorous, 10% riboflavin

 

 

 

 

 

Quick Breakfast Danish

Click to enlarge

Blueberry Quick Danish

I discovered a wonderful new way to use my Peggy’s Sliced Bread recipe!  Fruit Danish!  Or at least a cross between that and a fruit-topped pancake type breakfast. :)

I keep some sort of plain, neutral low-carb bread at the ready in a gallon plastic bag in my refrigerator at all times.  That practice makes creating this for breakfast a snap! 

INGREDIENTS:

1 slice Peggy’s Sliced Bread (per person being served)

Fruit or berries of your choice (specific ingredients and amounts noted below)

Small dollop cream cheese (about 2 tsp. per serving)

GENERAL DIRECTIONS: Take a piece of my Peggy’s Sliced Bread, slice it laterally into two thinner slices.  Dab 1 tsp. cream cheese on top of 1 slice.  Fill with a little fruit topping.  Douse with cinnamon for apple, peach or pineapple varieties.  Place second thin slice of bread on top and repeat.  Nuke it on defrost for 20 seconds and man, oh, man, is it ever good!

Some versions are a little carb-y.  What can I say….fruit is carb-y.   Net carb counts for some fruits and berries provided below.  Those early in OWL phase should stick to the berry versions.

If using other fruits, you will want to use some other DaVinci syrup (vanilla or appropriate berry flavor) or use other sweetener of your choice with 2-3 T. water added to compensate for the syrup’s water. This is not suitable until the grains rung of OWL.

You can sure pull the carb count down using berries rather than the higher carb fruits.   As you can see, I have explored several varieties of this Quick Danish.  By the way, this reminded me very much of pineapple upside-down cake, just without the cherry.  But that could be remedied on special occasions! :)  With a dollop of sweetened whipped cream on top, this would make a lovely, easy dessert for unexpected company!  If serving on black/dark plates, for visual impact, I would dust the plate with powdered sweetener/erythritol along with the cinnamon.  Of course, you can use any plan-suitable bread you prefer over the bread I used, but you wil have to calculate your nutritional info from scratch.

Click to enlarge (Pineapple Version)

Pineapple Quick Danish

PINEAPPLE VERSION (shown  right) :  Slice the bread laterally into 2 thins slices and place 1 on a plate.  Set aside.  Place in a saucepan ¼ c. crushed pineapple, juice pack (I didn’t drain), ½ T. unsalted butter, dash cinnamon, dash xanthan gum, 2 T. Davinci Pineapple sugar-free syrup (or sweetener to taste).  Heat, stirring until slightly thickened.  Remove. Spoon half onto the slice of bread on the plate.  Top with 1 T. softened cream cheese (sweeten if you like).  Place the second thins slice of bread on top and spoon on the rest of the fruit mixture.  Warm a few seconds int eh microwave on defrost and serve while hot.

BLACKBERRY VERSION (BELOW)  OR BLUEBERRY VERSION (TOP OF PAGE):  Mash 2 oz. berries with a fork in a saucepan with 1-2T. water, pinch of stevia + 2 drops liquid Splenda and a sprinkle of xanthan gum to thicken.  Cook on medium heat a couple minutes until thick.  Slice bread laterally and place 1 thin slice on a plate.  Spoon half the berry mix onto it.  Top with about ½ T. cream cheese. Placed second half-slice bread and add remaining berries to top and dot with cream cheese.  Mmmmm.

Click to enlarge (blackberry version)

Blackberry Quick Danish

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

NUTRITIONAL INFO (for the pineapple version, the first one I made):  Makes a single serving which contains:

256 calories

21 g  fat

16.2 g  carbs, 3.7 g  fiber, 12.5 NET CARBS (pineapple is pretty high in carbs)

8.5 g  protein

243 mg sodium

132 mg potassium

Made with 3 medium strawberries sliced:  5.3 NET CARBS

Made with 1/4 c. frozen blackberries: 7.3 NET CARBS

Made with 1/4 c. canned tart cherries:  10.9 NET CARBS (another high carb fruit)

Made with 1/4 c. fresh blueberries: 7.6 NET CARBS

Spinach Salad with Olive Dressing

Click to enlarge

Spinach Salad with Olive Dressing

Whenever I make up a batch of my Olive Tapenade, I love to use part of it for a lovely salad dressing.  This salad came about in just such a scenario.  We had enjoyed the tapenade I made this week on my Almond-Arrowroot Crackers and there were just a few tablespoons left.  I had an open bag of fresh spinach, with just enough left for two salads, so I took the balance of the tapenade and created a tasty spinach salad to go with our dinner tonight.  It was DELISH!  This recipe is suitable for all phases of Atkins, Keto diets and Primal-Paleo as well.

More delicious low-carb salads can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in 1, 2, 4 and 5! Order your 5-volume set TODAY! (available individually) from Amazon or http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

3 c. fresh spinach leaves

12 slices cucumber

8 tiny San Marzano tomatoes (or cherry tomatoes), sliced in half

2 T. my Olive Tapenade

3 T. olive oil

3 T. red wine vinegar

Dash each salt and pepper

Sprinkle of Parmesan Cheese (optional)

Few Slivers of red onion (optional)

DIRECTIONS:  Plate half the spinach in each of 2 salad bowls or plates.  Top each decoratively with 6 slices of cucumber and 4 of the tomatoes.  Add red onion if using.  Sprinkle with Parmesan if using.  Drizzle each salad with half the dressing and serve at once.

NUTRITIONAL INFO:   Makes 2 salads, each complete salad contains:  (does not include Parmesan or red onion)

254 calories

26.3 g  fat

4.15 g  carbs, 2.2 g  fiber, 2.95 g  NET CARBS

1.75 g  protein

239 mg sodium

390 mg potassium

9% RDA Vitamin B6, 32% A, 25% C, 27% E, 12% copper, 20% iron, 14% magnesium, 27% manganese, 10% riboflavin.

DRESSING ALONE:  half recipe contains: 239 calories, 26 g  fat, 1.2 g  carbs, .5 g  fiber, .7 g NET CARBS and .2 g  protein

FREEZING FOODS

CaptureChest

 

 

 

 

 

My readers often ask “Can I freeze this?”  In my personal experience, I haven’t found very many foods that don’t freeze well, but there are a few discussed below.  I often just wrap food up well and stick it in the freezer and find out by trial and error.   I freeze most casserole leftovers in 1 or 2 portion containers. Those come in very handy when hubby is out of town and I don’t feel like cooking just for me alone.  Nice to be able to pop out an already cooked meal I can just defrost in the microwave and be eating in under 15 minutes.  Just make sure foods are  properly wrapped to seal out air.  Store in proper freezer bags, freezer containers with tight lids  meats in waxed white freezer paper. 

Perhaps the most important thing to remember about freezing food is that once you throw it in there, DON’T FORGET ABOUT IT!  Label/date them and keep the foods you need to use up first at eye level or in top baskets of chest freezers.  That old saying “out of sight, out of mind” applies here.  :) 

Do not keep foods frozen beyond recommended lengths of time for that food. My freezer book recommends the following storage times: Bread under 1 month; baked goods up to 4 months; beef and lamb 6-8 months; pork just 4 months; chicken 2-4 months; turkey 2-4 months, vegetables 1-2 months depending on packaging.  The food won’t necessarily spoil for longer periods of freezer time, but food moisture, nutrients and overall quality is diminished greatly beyond these recommended time limits.

FOODS THAT DON’T FREEZE WELL:

The few foods that I don’t like to freeze and why are discussed briefly below.  Please note that this is just my knowledge gained from 1 freezer book and personal experience over 50 years of freezing foods in a chest freezer.  It is not gospel and you may have good experiences freezing some foods I prefer not to freeze.  :)

Pumpkin, whether fresh or canned, bleeds water after thawing in all but pumpkin baked goods. This simply ruins a dish for me. As we low-carbers often substitute pumpkin into sweet potato recipes, bear this “water bleeding” issue in mind before freezing a recipe made with pumpkin.

Rice gets mushy on the surface and the grains break down a bit into the surrounding food/soup when frozen. Flavor of the dish is still OK, but texture is off-putting for m.  Of course, low-carbers rarely eat rice, so this may not be important to you.  Wild rice freezes a little bit better than white or brown rice.

White and red potatoes (cooked) will get mealy and break down in soups and make the stock “grainy”, which just ruins it visually in my opinion.  The flavor will not be affected, however.  Interestingly, cooked sweet potatoes freeze quite nicely! 

Cream cheese tends to break down or separate when frozen.  This can really spoil the smooth texture you expect cream cheese to bring to a dish like a cheesecake or sauce. Makes it look kind of like curdled milk.  Fortunately, cream cheese keeps a very long time just in the refrigerator if unopened, so I just choose to not freeze it at all, even if I buy large amounts.   

Cheesecakes made with cream cheese don’t freeze well for the reason just discussed. The baked ones fare better than the unbaked, but there is still a tendency to break down. I just try to make and consume my cheesecakes the week I make them to avoid freezing them, but that’s never a problem in my house. :)

Heavy cream and milk I prefer not to freeze, but some say they freeze OK.

Low-carb breads can be frozen for 1 month, but my experience is that they deteriorate in flavor and dry out a lot after just 2 weeks in the freezer.  I, personally tend to not freeze breads of any kind.

Low-carb cakes, sweet breads, muffins and cookies freeze fine for about 1-4 months, as they have higher oil content than breads.

I highly recommend investing in a good freezer book that will give you recommended lengths of time for holding specific foods.  I have used Farm Journal  Freezing and Canning Cookbook for over 40 years.   A real gem, that one, giving info for blanching and freezing specific veggies, fruits, meats and other foods as well.  It also has canning tips, instructions and wonderful recipes. But it’s no longer in print.  Copies can still be found out there on the web if you Google.  I’m sure you’ll be able to find newer publications on freezing as well.

Creamy Broccoli and Mushrooms

Creamy Broccoli and Mushsrooms

Creamy Broccoli and Mushsrooms

This dish is a variation on a broccoli dip a friend of many years often served at parties.  I didn’t chop my broccoli as fine as she did, and there was no cheese in her dip.  Mine instead is made with a delicious low-carb soup.  The flavor was so memorable I decided to try and reproduce it as a vegetable side dish today.  It came out delicious!  Just as good as her dip, maybe even better with my addition of cheese!  This recipe is suitable for all phases of Atkins, Keto diets but not acceptable for Primal or Paleo.

VARIATIONS:  Add 1 c. cooked leftover chicken or 1 cup cooked shrimp for a complete meal

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

½ bunch broccoli, stems and flowerettes cut into medium chunks (about 3 cups)

1 oz. onion, chopped

6 large mushrooms, sliced (or a 4-oz can sliced mushrooms, drained)

1 T. olive oil

½ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

½ c. shredded Monterey Jack Cheese

¼ c. heavy cream

Dash black pepper

DIRECTIONS:  Preheat oven to 350º.  Lightly grease a medium casserole or vegetable dish and set aside. Make a recipe of the mushroom soup.  You will only use half of it for this recipe.  The remaining soup should be reserved for some other use.  It will keep a week in the refrigerator.  Chop and steam the broccoli over water or in your microwave just until tender crisp.  Heat the olive oil in a medium skillet and brown the onion and mushrooms until nearly tender.   Turn off heat.    Toss the broccoli into the skillet and toss lightly.  Stir the cream into the soup mixture and blend well.   Spoon it over the broccoli-mushroom mixture, add the cheese and stir gently with a spoon to mix. Sprinkle with black pepper and bake at 350º for 30 minutes or until hot and bubbly.  ENJOY!

NUTRITIONAL INFO:    Makes 4 servings, each contains: (does not include optional meat)

215.5 calories

18.35 g  fat

7 g  carbs, 2.22 g  fiber, 4.78 g  NET CARBS

6.45 g  protein

348 mg sodium

268 mg potassium

13% RDA Vitamin A, 10% B6, 9% B12, 64% C, 8% E, 20% copper, 15% iron, 8% manganese, 8% niacin, 15% phosphorous, 13% riboflavin, 7% selenium, 8% thiamin and 11% zinc.

 

 

Spinach Mayonado (with optional Sausage Meatballs)

Spinach Mayonado (optional meatballs)

Spinach Mayonado (optional meatballs)

This is essentially a creamed spinach dish, but with a very special cream indeed.  I decided to not stir it altogether as that does not photograph so prettily.  The flavor of this creamy spinach dish will blow you away.  It’s sinfully rich and ever so good!  So good, in fact, I lick every bit of the sauce off the spoon and food processor bowl.  Seriously good eats.

Of course, you can always stir the sauce right into the spinach. It certainly ends up mixed on my plate while eating it.  :)  To be quite honest, ANY meat, seared chicken breast strips, beef or pork meatballs or smoked sausage would be good alongside (or on top as shown) this extremely nutritious dish.

This recipe is Atkins Induction friendly, as well as being suitable for Keto diets, Primal and Paleo followers as well.

VARIATION:  This makes a great side dish without meat.  In fact, that is the first way I ate it when I created this creamy sauce.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

5 oz. lean pork bulk sausage (I use homemade sausage but any low-carb sausage will do)

6 T. my Shawarma Homemade Mayonnaise

1 avocado

16 oz. bag of frozen, chopped spinach

Water to cover spinach

DIRECTIONS:  Place spinach in large saucepan, cover with water and bring to boil and cook per package directions, about 5 minutes.  When done, drain spinach in strainer pressing out excess water as best you can.  Set aside while you make the rest of the dish.

While spinach is boiling, roll sausage into 6 small meatballs and brown in a non-stick skillet over medium-high heat, turning and rolling them frequently to brown all sides.  Cook until fully done (about 10-15 minutes, turn off heat remove and drain meatballs on paper towels.

In a bowl of a food processor (or blender), process the avocado with the 6 T. homemade mayo until fairly smooth.  You can also just mash it well with a fork, as it doesn’t have to be perfectly smooth.  Add a few drops of lemon juice (to prevent darkening) and pulse.

Spoon the spinach into your serving dish, Add the thick, creamy mayonado sauce to the top as shown (or stir into the spinach if you prefer) and top with your cooked meatballs.  ENJOY!

NUTRITIONAL INFO:  Makes 3 servings, each contains:

468 calories

48 g  fat

12.03 g  carbs, 8.66 g  fiber, 3.37 g  NET CARBS

15.2 g  protein

453 mg sodium

 

Tzatziki

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Greek Tzatziki

This well-known Greek sauce is one of those recipes I’ve been meaning to put up on my site for ages and ages and just kept forgetting to do it.  This year I’m really trying to get to posting all those recipes I make often but are the meal “extras” and not the “main attraction”.   This is typical condiment with Greek food and  Middle Eastern/Mediterranean grilled beef or lamb kebabs and ground beef/lamb koftas.  It’s also great on tuna, salmon or crab cakes or on shawarma gyros-type sandwich wraps.  I’ve even used this sauce on cucumber-tomato salads as a dressing!  It’s ever so simple to make, too!

Be sure to squeeze out as much water from your grated cucumber as you can before combining all the ingredients or else it will bleed out its water into the sauce and really weaken the flavor and spoil the appearance.  This recipe is not suitable for Induction due to the yogurt, but you could make it with all sour cream and enjoy 2-3 Tbsp.  This sauce is suitable for other Keto diets and Primal Blueprint (occasionally), but not at all Paleo approved.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 large 8-9″ cucumber, peeled, seeded and grated

1 c. drained or Greek yogurt, or half yogurt and half sour cream (my personal preference), or all sour cream (for lower carbs)

1 clove garlic, minced

1 T. yellow onion, minced finely

½ tsp. dried dill weed (or 2 sprigs fresh, chopped)

½ tsp. dried mint (or 1 T. fresh, chopped fine)

Dash each salt and black pepper

DIRECTIONS:  At least 1 hour before serving, peel the cucumber.  Cut in half and seed with a spoon.  Grate the cucumber onto paper toweling double thick or even better, place it in a clean cotton woven kitchen towel (not terry cloth, please).  Blot the water away with paper towels or wrap, twist and squeeze it in the kitchen towel to remove all water.  You want to get as much water out as you can.  Add the cucumber to a medium bowl.  Add all remaining ingredients and stir well.  Cover and chill until ready to serve.  If it bleeds out more water, blot it from around the edges with a paper towel, stir and serve.

NUTRITIONAL INFO:   Makes about 2 cups or 4 servings (perhaps more depending on how much people eat).  1/4 of the batch contains:

102 calories

8.1 g  fat

4.6 g  carbs, .8 g  fiber, 3.8 g  NET CARBS

3.2 g. protein

110 mg sodium

 

Smoky Chicken-Squash Gratin

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Smoky Chicken-Squash Gratin

When I thawed chicken this morning, I thought I was thawing 2 nice chicken breasts in those ziploc freezer bags.  However when I went to debone them, what I had thawed was two leg quarters, and not very large ones at that.  So I skinned them, deboned and switched my menu plans to a little casserole of some kind. Had a leek I wanted to use, so this dish started forming in my head.  I grabbed the bacon of the refrigerator shelf and started the creative cogs.  The resulting dish was sinfully delicious and my husband said said to be sure to put this on my website.  That’s a thumbs up in my book, as he doesn’t like spaghetti squash very much.  :)

This dish is a little carb-y, but virtually all the carbs are coming from the spaghetti squash and leek…..all healthy carbs, so I’m not worried there.  It is suitable for Atkins Induction and Keto diets if you can fit it into your daily numbers.  This would not be suitable for Primal-Paleo.  This recipe is high in sodium, from the cheese and bacon, so be forewarned.  If you are extremely sodium sensitive, you may need to cut back the cheese and bacon a bit.

INGREDIENTS:

5 oz. bacon, chopped small

5 oz. leek, chopped small

13 oz. chicken meat, cut into small pieces

¼ c. heavy cream

¼ c. water

3 oz. smoked Gouda cheese, shredded

dash of xanthan gum (or your favorite thickener) to thicken

3 c. spaghetti squash threads (this is what my half of a squash yielded)

2 sprigs fresh parsley, chopped (optional)

DIRECTIONS:  Cut your spaghetti squash in half, reserving one half for another use.  Place one half, cut side down in a baking dish with ½” water and microwave for 13 minutes on HI.  You can also bake them in your oven (which I have never done) but it will take much longer, probably around 30-45 minutes?  When tender, holding in your hand with a hot pad, fork/strip the threads out onto a paper plate and set aside.  Preheat your oven now to 350º.

While the squash is cooking in the microwave, brown the bacon in a skillet over high heat.  Remove and drain on paper towels about 2 T. of it to use for top garnish.  Add the chopped leek to the skillet along with remaining bacon and continue sauteing until the leeks are nearly tender.  Add the chicken and continue sauteing until it too is done.  Lower heat to medium and add the water, cream and most of the Gouda cheese, reserving just a little cheese (about 3 T.) to sprinkle on the top of the casserole(s).  Stir the cheese into the mixture until it begins to melt.  Move the solids to the edges of the pan and dust a wee bit of xanthan gum/thickener into the middle puddle of liquid, stirring briskly and allow to thicken up.  You don’t want this very thick, so I only dusted it one time.

I made 3 individual 6″ long oval casseroles, but you can just make one using an 8/11 baking dish you have oiled lightly.  Spoon the mixture into your oiled baking dish(es).  Top the casserole(s) with the reserved cheese and the chopped parsley (if using).  Pop into preheated oven and bake for about 20 minutes to allow flavors to meld and mellow.  Serve with a nice green salad.

NUTRITIONAL INFO:  Makes 3 servings, each contains:

569 calories

42.5 g  fat

17.23 g  carbs, 2.86 g  fiber, 14.37 g  NET CARBS

30 g  protein

1365 mg sodium

512 mg potassium

23% RDA Vitamin A, 38% B6, 23% B12, 14% C, 7% E, 23% c alcium, 21% copper, 29% iron, 16% magnesium, 21% manganese, 51% niacin, 24% riboflavin, 46% selenium, 24% thiamin, 34% zinc

 

 

 

 

 

Asian Dipping Sauce

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Asian Dipping Sauce

This versatile Chinese-style dipping sauce is good for pork patties, Chinese dumplings, Korean BBQ and for using on various Chinese stir fries.  You can play around with the amount of peanut butter and Sambal Oelek chili sauce in this and change the overall flavor and spiciness to suite your taste.  This sauce is not suitable until the Atkins Phase 2 OWL level.

INGREDIENTS:

2 tsp. sesame oil

1 tsp. creamy natural peanut butter (I use Laura Scudder’s)

2 T. rice wine vinegar

1 tsp. ginger root, minced fine

2 cloves garlic, minced

1 tsp. Sambal Oelek chili sauce (or to taste)

2-3 drops liquid stevia or sucralose

1 T. low sodium soy sauce (or coconut aminos)

1 T. green onion (finely minced)

2 T. water

DIRECTIONS:  Stir the peanut butter into the sesame oil until smooth.  Add all remaining ingredients and serve with Chinese dumplings, Korean BBQ or other Asian marinated grilled pork or beef.

NUTRITIONAL INFO:  Makes about 1/2 c. sauce (8 Tbsp.).

23 calories

1.45 g  fat

.91 g  carbs, .08 g  fiber, .83 g  NET CARBS

.32 g  protein

71 mg sodium

34 mg potassium

 

Einkorn Dumplings

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Einkorn Dumplings

For those who are familiar with my incredible Dumplings made with glucomannan powder, they just got BETTER!  I added a mere 1 T. Einkorn flour (non-genetically modified wheat flour) and cannot believe the improvement!  If you Google Einkorn Flour, you’ll find a lot of information on this flour made from non-GMO wheat, often referred to as ancient wheat.  Even my husband, who isn’t very vocal about such things, said it was a great texture and flavor improvement over my straight glucomannan dumpling recipe.  Now granted, the carb count jumped from .1 g per dumpling to 1.65 g per dumpling with this modification. However the difference is worth the increase and these are still very low carb dumplings by anyone’s definition of “low-carb per serving”.  This new version has more “structure” and “body” and definitely has a bit of flour-y taste!  All goodness and desirable improvements in my opinion. :)

Yes, I have read Wheat Belly and Grain Brain and am eliminating modern wheat products from my diet.  But I don’t think we have to live in an all or nothing world.   I sure don’t want to.  I espouse reasoned moderation over food fanaticism.  I’m still going to continue to experiment and consume the older form of wheat, Einkorn wheat, in very small amounts.  My old recipes I introduce Einkorn wheat in, will acquire the word Einkorn at the beginning of their name, for easy spotting by me in the archives, and to facilitate reader searches using the search box.  If you’re wanting to explore recipes with Einkorn flour, you will just need to type “einkorn” into the search box to pull up just those recipes to view.  :)

I ate 4 of these dumplings (1/3 the batch) at dinner tonight in my chicken and dumplings and was quite satisfied.   So we could say this recipe should serve 3 adults.  But stats are provided below per dumpling to make it easier for you.  That means I got a mere 1 tsp. of Einkorn wheat flour in my digestive track.  Certainly not the 1/4 c. or so one would get in my Grandma’s dumplings, or in a whole slice of traditional flour-laden bakery bread, and most definitely also a lot less (and better flour,  I might add) than those low-carb tortillas low carbers are so quick to say proudly they eat regularly because they “only have 4 net carbs per tortilla”.

We all get to make our own food choices in life.  My choice is to experiment with Einkorn flour in tiny amounts < 1/4 c. total per entire recipe (usually much less).  I’m astounded at what a mere 1-2 T. brings to a recipe in both flavor and texture.  I don’t wish to justify that position on each and every recipe in which I use Einkorn flour and do not plan to do so.  If you’re not interested in those recipes, please just ignore the ones that begin with the word Einkorn and move on.  I’m not taking down any of the previous versions of those recipes, as I know many of my readers are gluten-free or choose not to eat even the tiniest amount of real wheat, even non-GMO wheat.  And that’s your choice.  It’s just not my choice.

It goes without saying this recipe is not suitable until the last and final grains rung of Phase 2 Atkins OWL.  These are suitable for Keto if you eat wheat and can fit the carbs into your daily limits, but clearly would not be acceptable for Primal-Paleo.  FYI I buy my Einkorn flour from Jovial Foods on-line.

INGREDIENTS:

3/4 ts. baking powder

1½ T. glucomannan powder

1½ T. oat fiber (do not use oat flour or oat bran)

1/8 tsp. salt

1 T. Einkorn Flour

¼ c. + 2 T. tap water

1 extra large egg, or 1 large egg, or 2 small-medium eggs, beaten

DIRECTIONS:   Beat the egg in a small bowl with a fork.  Add the water and beat until both are blended well together.  On a paper plate or in another bowl, measure out the dry ingredients.  Stir well.  Slowly sprinkle the dry ingredients into the wet, stirring with a fork or whisk.  Switching to a rubber spatula, stir and begin to fold the slowly thickening mixture over and over itself until it is a contiguous batter and eventually turns into a thick, almost dry dough.  I let mine sit by the stove 2-3 minutes.  Then, using a teaspoon, dip 3/4″-1″ dollops of the dough into your palm.  This step is important:  roll them slightly into a ball shape in your palms.  If you just drop them directly into the broth from the spoon without rolling, they tend to fall apart in the broth during cooking.  Or for gnocchi, using your hands, roll the dough into ropes on plastic wrap or parchment and cut into short lengths for gnocchi, if that’s how you want to use this dough.

Drop the dumplings/gnocchi into gently simmering broth or soup and cover.  Reduce heat to medium-low.  This is IMPORTANT, as you don’t want to “rough up” these delicate babies. From the time you cover the pot, set timer for exactly 10 minutes (only 8 minutes for small gnocchi).  I like to remove chicken, meat or large chunks of vegetables to a platter while the dumplings are simmering to allow ample room for the dumplings to rise and swell up. DO NOT LIFT THE LID or disturb the pot during this 10 minutes.  After 10 minutes, lift the lid and VOILA!!  They’re done!  They rise up incredibly during cooking but fall a bit after the lid is lifted.  You may want to thicken the stock depending on your personal preference.  I put 1-2 T. of water into the bowl I mixed them in and scraped the bits off the sides of the bowl with my rubber spatula for a bit of thickener and stirred it right into the broth.  Waste not want not. Worked just fine. :)

NUTRITIONAL INFO:    UPDATED:  Math correction in the stats that actually lowers net carbs!  Yaaaaay!  This recipe makes twelve 1½-2 dumplings, each dumpling contains approximately ½ carb!

10.33 calories

.74 g  fat

1.62 g  carbs, 1.10 g  fiber, .52 g  NET CARBS

1.00 g. protein

66 mg sodium

9.9 mg potassium

Chicken Florentine

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I’m re-posting one of the most popular recipes on my website.  Sometimes we food bloggers get so wrapped up in creating new dishes, we can easily get lost and forget some of the old favorites and need to be reminded of them from time to time.  I’m making this again tonight, so I thought I’d share it with you again today.

This recipe takes a mere 20-30 minutes to pull together.  It’s amazingly tasty and worth every one of those minutes.  So attractive on the platter, too!  And better yet, it’s Induction friendly!  The creamy spinach-mushroom topping compliments the seared chicken so nicely and is also good on seared salmon!  If in Atkins OWL Phase 2, adding 2 T. white wine to the spinach mixture is very, very good!  :)

Who says low-carb eating is boring?  Visit a team of chefs that will dispel that notion in no time!  Low Carbing Among Friends shows you through photographs a sampling of the delicious low-carb recipes you can have at your fingertips.  Just order your own personal copy of these wonderful low-carb cookbooks by Jennifer Eloff and friends.  Some of MY recipes are even in there! You’ll be amazed at the kitchen talent of the team of chefs Jennifer has brought together to bring you an array of dishes that will guarantee your meals are NEVER boring. You can order your cookbooks from Amazon or here

DISCLAIMER:  I receive no remuneration for this promotion nor for the inclusion of my recipes therein.  I do so simply because they are GREAT recipes you won’t want to miss out on!

INGREDIENTS:

3 large chicken breasts, deboned and skinned

1 T. unsalted butter

½ lb. fresh mushrooms sliced thick

1 clove minced garlic

Pinch salt and pepper

6 oz. fresh spinach (3-4 oz. if using frozen)

1/3 c. heavy cream

1/4 c. chicken broth

3 T. grated Parmesan

2 T. white wine (optional)

Pinch xanthan gum (if needed to thicken)

DIRECTIONS:  If using frozen spinach, cook in water as directed on package in a saucepan and drain well.  Set aside.  Now slice each chicken breast diagonally into 3-4 thinner slices to speed up cooking.  Melt butter in non-stick skillet and saute the chicken slices or “filets”, as I call them,  until lightly browned and thoroughly cooked (medium-high heat).  This won’t take long at all, which is precisely why I like to slice them.  Remove chicken to serving platter.  Add mushrooms to the same skillet and saute until done.   Add fresh spinach and garlic.   Saute until spinach is wilted.  Lower heat and add cream, broth, wine and cheese to spinach/mushroom mixture in skillet.  Add pinch of salt and pepper.  Lightly dust with xanthan gum 2-3 times, stirring between each addition to slightly thicken sauce.   Pour sauce over chicken.  Garnish with a sprinkle of parsley if desired.

NUTRITIONAL INFO: Makes 4 servings each with:

467 calories

26 g  fat

6.8 g  carbs, 2 g  fiber, 4.8 g  NET CARBS

49 g  protein

200 mg sodium

Pork-Sweet Potato Cabbage “Rolls”

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Pork Sweet Potato Cabbage Rolls

This little lunch was created with leftovers from a dinner earlier this week.  It’s a wee bit carbier than many of my entrees, but I do like to incorporate healthy, low-glycemic sweet potatoes into my diet once in awhile.  I had bought a lovely head of cabbage at the store Saturday and it had particularly green, undamaged outer leaves.  Thought those pretty outer leaves sure would make some nice cabbage rolls.  So when I opened up the refrigerator at 11:00 wondering what to fix us for lunch, and with the single serving of leftover Gingerale Baked Sweet Potatoes (I’ll be posting that recipe soon, as it was soooo good!) sitting right by the single leftover pork chop, “Hello”, the light bulb went off in my head.  This is invariably why my husband calls me “Queen of leftovers”, because I can recreate them and end up with a totally different dish.   It’s my way of dealing with his personal preference of not liking leftovers.  ;)   My husband does not usually eat the outer leaves of cabbage rolls as he isn’t very fond of cabbage.  The outer leaves can be really tough sometimes if the cabbage has been picked awhile or long in getting to market, even with extra boiling.  But you certainly can eat them if you blanch them a little longer than inner leaves.  We found this to be delicious and I will definitely serve this again!

This dish is not suitable for Atkins Induction due to the carb-y sweet potatoes.  It is OK for Keto diets if you can fit the carbs into your daily menu numbers.  This is not be suitable for Primal-Paleo.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

 INGREDIENTS:  

2 large outer cabbage leaves (parboiled 2-4 min., depending on how tough they seem and whether you plan to eat them)

2 slices bacon, chopped

2 oz. onion, chopped

4 oz. cooked pork chop or pork steak, cut into small strips

1 c. chopped green cabbage

1 oz. cream cheese

2 T. my Shawarma Mayonnaise (or mayo of your choice)

3/4 c. cooked sweet potato, cut into small french-fry strips (½ of a small potato)

Dash each salt, black pepper

Dash ground cumin & chili powder (I used Spanish Smoked Chili Powder)

¼ c. Monterrey Jack Cheese, shredded

DIRECTIONS:  Drop the 2 whole leaves of cabbage into simmering water and parboil for 2 minutes if you do NOT plan to eat the outer leaves;  boil for 4 minutes if you plan to eat the outer leaves.  While they are boiling, fry the bacon in a skillet over high heat.  When nearly done, add the onion and saute until tender.  Add the cooked pork to the skillet and saute until it begins to brown.  Lower heat to medium and add shredded cabbage.  Saute just until cabbage is wilted.  Add the cream cheese in dots and allow it to melt under the heat of the mixture, stirring often until it is fully melted and blended in.  Add the mayo and stir to mix well.  Finally, add the cooked sweet potato bits and all spices.  Stir to mix all uniformly.  Remove from heat and preheat your oven to 350º.

Next lay the whole cabbage leaves on an oven-proof serving platter.  Spoon half the filling along the leaf stem, in a column.  Spoon half the Jack cheese on top of the row of meat mixture.  Fold the base of the leaf inward on the other side and secure with a toothpick to close up one end, as shown in the picture.  Pop into 350º oven for about 1o minutes to melt the cheese.  Serve hot and ENJOY!

NUTRITIONAL INFO:   Makes 2 servings, each contains:

408 calories

35 g  fat

14.1 g  carbs, 3.25 g  fiber, 10.85 g  NET CARBS

16.1 g  protein

508 mg sodium

453 mg potassium

21% RDA Vitamin A, 24% B5, 24% B12, 41% C, 13% copper, 10% iron, 10% magnesium, 13% manganese, 18% niacin, 22% phosphorous, 18% riboflavin, 29% selenium, 33% thiamin and 15% zinc

By Peggy Posted in Pork

Chia-Chai Chewies

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Chia-Chai Chewies

Today I took my reliable Almond Butter Cookie batter and made yet another tasty variation.  I just keep thinking of new cookies for this batter!  Although the name of these cookies may appeal to children, this may not be a cookie that children like as much as their parents do.  Chai tea spices are unusual to the immature palate.  That said, I think they taste FANTASTIC!  And they just seem to mellow and get tastier every day they sit in your fridge or freezer.  This recipe is going into my Holiday cookie rotations. :)

You might want to add chopped pecans or walnuts to these, but my husband doesn’t like nuts much and I also wanted to post just a basic recipe with the dried prunes (a great raisin replacement for lower carbs).  I have added nutty-tasting hemp hearts (shelled hemp seeds) and some chia seed for the bit of crunch and nutrition these two ingredients bring to these cookies.   The sugar-free honey is essential for these to be chewy, so do not sub out this honey with any other sweetener or you are NOT going to get a chewy cookie (trust me, been there, done that).   This recipe is not suitable for Atkins Induction.  Wait until you are nearing Pre-Maintenance to enjoy these, as they are a little higher carb than most of my cookies, having prunes in them.

INGREDIENTS:

½ c. coconut oil (preferably not in liquid form, so do not melt)

2 T. almond butter

1 T. vanilla extract

1 egg, beaten

¼ c. sugar-free honey (I can buy it at Walmart)

4 dried prunes, chopped

1½ c. almond flour

¼ c. + 3 T. hemp hearts

1 T. ground chia seeds (I use 50:50 white and black)

½ c. coconut flour

1 T. oat fiber

1 tsp. glucomannan powder (konjac powder)

1/8 tsp. salt

½ tsp. baking soda

1 T. erythritol

½ c. granular Splenda or equivalent sweetener to equal ½ c. sugar

2 tsp. my Chai spice blend

VARIATION:  You can just use 2 tsp. ground cinnamon if you are not fond of Chai spice flavors

DIRECTIONS:  Preheat oven to 350º.  Measure all the wet ingredients into a small bowl.  Beat with an electric hand mixer until smooth.  Stir in the chopped prunes and if using nuts, add them now.  In another bowl, measure out all the dry ingredients and stir well.  Slowly add the wet ingredients to the dry and stir until all are uniformly mixed into a solid cookie dough.  It will be pretty thick and stiff if your coconut oil wasn’t liquid.   Form into 24 roughly 1″ balls (I use a scooper to be sure they are all about the same size) and set on parchment lined cookie sheets about 3/4″ apart.  These don’t spread much during cooking.

Pop into preheated oven for about 12-13 minutes.  Ovens can vary, so yours may take a little less or a little more time.  They will be slightly firm to the touch in the center when done, and just beginning to brown a bit on the edges.  Remove and DO NOT REMOVE FROM PANS UNTIL COMPLETELY COOLED.  These are quite fragile when hot and will break apart if not cooled completely before handling.  When fully cool, remove from pans and ENJOY!  Store remainders in a lidded container.

NUTRITIONAL INFO:   Makes 24  2-inch cookies, each cookie contains:

126 calories

10.9 g  fat

5.44 g carbs, 2.38 g fiber, 3.06 g  NET CARBS

3.36 g  protein

53 mg sodium

56 mg potassium

12% RDA iron, 7% magnesium, 14% manganese, 8% phosphorous, 4.6% zinc

Chai Tea Spice Blend

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Chai Tea Spice Blend

We just love Indian Chai tea.  Having lived in Tehran, Iran for a couple of years when I was 10-12 years old, I just loved drinking their unspiced plain hot tea from the little 2″ tall sipping glasses they serve tea in there.   It always reminded me of my childhood days, playing “house” and having “tea parties” with my dolls.

In Iran, sugar was sold in huge solid blocks and they would just hammer off chunks, pop a piece into their mouths and sip the hot tea right through that sugar “cube”.  At age 10, what fun!  Pure sugar in your mouth!  :)  What can I say?  My views on sugar sure have changed.  :)  I very quickly learned considerable Pharci language at age 10, mostly from our maid, Fatimeh, who spoke little English.  When we would pass a tea shop in the bazaar she would make a sipping gesture and ask:  “Chai meekhawheed?” (sp?) which I quickly figured out meant “Do you want some tea?” I learned the proper response in no-time flat “Adeh, chai meekhawham” (sp?), “Yes, I want some tea!”.  I also knew in that setting, I’d get it served Iranian style, with those fun chunks of rock sugar, something my mother would never  allow at home.  Wasn’t I a naughty little 10 year old?   Mom was always worrying about that evil, Mr. Tooth Decay (those old enough, remember him from the Colgate TV commercials in the late 50’s?).  Moms always over worry, don’t they?  My teeth haven’t all fallen out after all!  LOL  Wonder if Chai tea is served with rock sugar in India?  Sorry, I digress with my boring nostalgia trip………..

Cardamom Pods, cloves, black peppercorns and cinnamon sticks

Cardamom Pods, cloves, black peppercorns and cinnamon sticks

It was not until today, looking on the internet for the origins of the word CHAI, that I learned Indian hot chai tea, infused with all its lovely aromatic spices, actually gets its name from the Persian word for tea, CHAI (pronunced in Iran with second syllable stressed  CHA – EEEEEE )   Ya learn something everyday!

I really avoid commercial spice preparations as much as I can, what with all the “extras” they add to those prepared mixes, beaucoup salt and sugar.  So I decided to take the most common spices I can taste in a cup of chai tea and just make up my own, using equal amounts (roughly) of the likely spices.  I quickly learned it needs to be a little top-heavy with cinnamon and doubled that 1 ingredient.  The final spice blend, brewed into a 2-cup pot of tea, was DELICIOUS!  So I thought I’d share my new blend here with my readers.

I’m a lazy cook by nature and don’t like the nuisance of shelling cardamom seeds from those big pods, so once I saw that Penzey’s sells it already shelled, well you know I was on that one like a fly on flypaper!  :)  I order already shelled cardamom seeds from Penzey’s Spices on-line or their catalog.  Therefore, I have no earthly idea how many cardamom pods it will take to yield 1 tsp. seeds, but probably around 10-15?  There are about 8-10 little black seeds in the average green cardamom pod.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or here: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

¼” slice of fresh ginger root (about 1 tsp.)

6 black peppercorns

10 whole cloves

2 tsp. cinnamon (or 1 3″ stick broken up)

1 tsp. cardamom seeds

3/4 tsp. fennel seeds

DIRECTIONS:  Place all ingredients in a blender or spice grinder (I use a dedicated cheap coffee grinder for spices) and grind until all is pretty fine.  Store in a lidded jar in a dark cabinet or your refrigerator if you’re worried about the ginger.   To make tea from this spice blend, boil your water in a proper teakettle and add your teabag(s) or loose tea in an infuser (my pot has a built-in infuser that lifts in and out).  Add 1 tsp. Chai Spice Blend to the infuser along with your tea for every 2 cups of water/tea you want to serve.  Steep for 5 minutes with the lid on and serve in cups with milk or cream and sweetener of your choice.  Rock sugar, too, if you can get it!  (wink, wink, nudge, nudge) LOL Just kidding, I don’t eat real sugar anymore.  :)

NUTRITIONAL INFO:    Makes about 9 tsp. of spice blend, each teaspoon (amount to brew 2 cups chai tea) contains:

3 calories

.1 g  fat

.75 g carbs, .45 g  fiber, .3 g  NET CARBS

< .1g protein

Stuffed Crust Chicken-Spinach Pizza

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Stuffed Crust Chicken-Spinach Pizza

This is one of those dishes that is MUCH tastier than it looks there in the photograph.  Even my husband had his doubts until he tasted this.  He LOVED it!

I thawed a chicken breast for dinner but my mid afternoon, still hadn’t decided what I was going to make for dinner tonight.  I looked in the fridge and saw that I had a little chive and onion cream cheese in the tub I wanted to use up.  I had thawed some frozen spinach, as my husband needed to have some Vitamin K intake.  He is on Coumadin therapy and needs to keep his Vitamin K levels consistent from day to day and I realized he had not eaten anything with K today.

As I thought about how I could incorporate spinach and chicken in our dinner, I remembered the chicken and spinach quesadillas I used to order at Pappacitos Cantina  on the Gulf Freeway in Houston years ago (in my pre-low-carb life).   Thought I might either try making something like that or an Alfredo-type pizza, but use a real simple open-faced presentation to avoid the grilling step.

At 5:00 pm, I sure didn’t feel like baking focaccia bread from scratch or making this more complicated than need be.  So I reached for the last two sheets of Joseph’s Whole Wheat, Oat and Flax Lavash bread in the refrigerator.  I opted to pre-bake the sheet that was going to be the bottom of my creation and then just started layering until I was satisfied and ready to bake the final dish.  This creation turned out quite delicious and not as “rich” as we thought it would be.  I will definitely be making this again.  The Joseph’s lavash on the bottom really crisped up nicely, too!

This recipe isn’t suitable until Atkins Pre-Maintenance or Maintenance because of the whole-wheat flour in the lavash bread.  It is low enough in carbs to be OK for Keto diets, but is totally unacceptable for Primal-Paleo.

INGREDIENTS:

2 full sheets of Joseph’s Whole Wheat, Oat, Flax lavash bread

4 T. chive & onion cream cheese, softened (or plain cream cheese + 1 T. ch. green onion)

2 cups shredded mozzarella cheese

1½ c. cooked chicken breast, shredded

1 c. frozen chopped spinach (uncooked), squeezed of all water (about ½ c. packed spinach)

½c. shredded Parmesan cheese

DIRECTIONS:   Preheat oven to 350º.  Place 1 sheet of lavash on a non-stick or parchment lined baking sheet.  Pop into hot oven and bake for about 10 minutes or until no longer soft, but not very brown or overly brittle/crisp.  Remove from oven and slightly cool.   Spread with the cream cheese.  Sprinkle 2/3 c. of the shredded mozzarella cheese evenly over the crust.  Next evenly spread the shredded chicken. Dot the chicken with half the frozen spinach. Sprinkle half the Parmesan on top next.  Next sprinkle another 2/3 c. mozzarella cheese on top.  No place the second sheet of lavash bread on top and press down with your hands.  Sprinkle the final 2/3 c. mozzarella on top of the top sheet of bread, followed by the rest of the spinach and finally the last of the Parmesan.  Pop back into the hot oven and bake for about 20 minutes or until lightly browned around the edges like pizza crust.  The top cheese should be completely melted.  Remove and cut into 6 equal slices.  Serve with a nice green salad and ENJOY!

NUTRITIONAL INFO:   Makes 6 slices, each contains:

272 calories

15.5 g  fat

7.71 g  carbs, 2.80 g  fiber, 4.91 g NET CARBS

667 mg sodium

236 mg potassium

36% RDA Vitamin A

19% B6, 46% B12, 8% C, 7% E, 34% Calcium, 8% copper, 20% iron, 13% magnesium, 11% manganese, 34% niacin, 49% phosphorous, 24% riboflavin, 34% selenium, 8% thiamin, 22% zinc

Banana-Coco-Nutty Candy

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Banana-Coco-Nutty Candy

I don’t eat many sweets, but when I do, it’s usually candy or pure chocolate.  I got to thinking about my Peanutty Coconut Candy yesterday and wondered what it would be like with banana in it.  So I mashed one of the beautiful bananas I bought at the store yesterday morning and just took equal amounts of the main ingredients I wanted to include and formed some of the tastiest candies!  They are very filling, too, and one takes the edge off my occasional sweet tooth.  I think I may even like this version better than the original peanut-coconut version!  After popping the candies out of the mold slots, I decided to store them in a zip-loc bag in the freezer.  They don’t get hard, just firm and chewy, so they can be eaten right out of the freezer!

I used 1″ square silicone candy molds to make mine,  but you could also just roll into balls and if desired, coat with more dessicated coconut.  You could also roll into balls and flatten into hockey puck disks.  Or you might roll then into little logs and coat with finely chopped peanuts!  HAVE FUN SHAPING THEM!

These are not suitable until the higher fruit rung of the Atkins Pre-Maintenance or Mainitenance Phase.  They are suitable for Keto diets as well.   The sweetener would have to be modified for this to be acceptable for Primal-Paleo.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS: 

1     6-oz. banana, mashed

1 c. dessicated coconut (unsweetened)

1 c. natural peanut butter (I use Laura Scudder)

3/4 c. erythritol (or other sweetener to equal 3/4 c. sugar)

2 pkts. stevia (I used NuNaturals)

DIRECTIONS:   Using a fork, mash the banana in the bottom of a mixing bowl.  I added the juice of a wedge of lemon to prevent darkening, as candy is slow to be eaten in my house.  Add the peanut butter and stir well to blend.

Add coconut and blend it into the mixture until all ingredients are uniformly mixed.  Press into silicone molds, pressing down firmly.  Set mold on a flat pan and place in freezer for about 2 hours.   The mixture will make 28 small 1″ candies of about 1½-2 T. of the mixture.   Your numbers may vary, so I will provide the nutritional values for the entire recipe so you can calculate your per piece figures from the number you get.

NUTRITIONAL INFO:    (does not include any additional coconut/peanut coating)  Entire recipe contains 3,034 calories, 239 g  fat, 133 g. carbs, 48.3 g fiber, 84.7 g. NET CARBS, 95.7 g. protein.

If yield is 28 pieces, each piece contains:

108 calories

8.55 g  fat

4.75 g  carbs, 1.72 g  fiber, 3.03 g  NET CARBS

3.41 g  protein

37 mg sodium

 

Stuffed Pork Chops

 

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Stuffed Pork Chops

Oh my, I’ve not used my Jicama-Eggplant Stuffing any way but as a side dish with a holiday turkey before.  But it makes a WONDERFUL stuffing for such things as pork chops and probably stuffed shrimp and crab, too!  Whipping this stuffing together is fast…..you just have to wait for the final stuffed chops to bake. But you can sit down and put your feet up after a long day at work and let them cook themselves.  That’s my kind of meal!  Of course, any phase-suitable, plan suitable bread can be used for your ½ slice low carb bread called for in this recipe.  I used what I had on-hand cooked, a slice of my gluten-free Individual White Bread.

This recipe is suitable for all phases of Atkins, Keto diets and Primal-Paleo programs if you use a plan-suitable bread.  It will also freeze beautifully for you.

You’ll find many more delicious low-carb recipes in the latest cookbook series by Jennifer Eloff and friends.  Visit their Facebook page to see a sampling of the recipes this group of very talented cooks have collaborated to bring to you:  Low Carbing Among Friends.  Like their page if you like what you see and get your very own copies of this 5-volume set at Amazon or here: http://amongfriends.us/order.php.  It will be ever so nice to have such an array of easy recipes right at your fingertips!

DISCLAIMER:  I do not receive any remuneration for this promotion nor for the inclusion of a few of my recipes therein.  I simply support the effort this team has put forth to bring you the “tasty fruits” of their kitchen labors!

INGREDIENTS:

1 lb. boneless pork loin, sliced into four equal 4-oz. “chops”

1 oz. raw bacon, chopped (about 2 thin slices)

2 oz. onion, chopped fine

2 oz. celery, chopped fine

3 oz. jicama, peeled and grated (about 3/4 cup)

1 c. eggplant, cubed small

3 sprigs parsley (2 T.), chopped

Dash each salt, black pepper and poultry seasoning or thyme

1 egg, beaten

1 T. water

1 slice low carb or plan suitable bread or roll

 

DIRECTIONS:  Cook the chopped bacon until half done in a skillet over high heat.  Add onion, celery, jicama and saute until vegetables are half tender.  Add the eggplant and continue to saute until the eggplant is tender but not mushy.  Add parsley, salt, pepper and poultry seasoning.  Remove from heat.  Crumble in the slice of bread.  Beat the egg with the water in a dish and add it to the mixture and stir to moisten the entire mixture well.  It should hold together nicely, but if not, add 1-2 tsp. more water slowly as needed.   Divide it off int he skillet into 4 equal portions and set aside for now.

Preheat the oven to 350º. Cutting on the fat edge (if there is a fat edge), slice the pork chops laterally in half being careful not to quite cut them all the way through at the back edge where you will “hinge” them open to stuff.  Open each chop in one palm and with a spoon, pack 1/4 of the stuffing into it firmly.  Set it onto a greased ceramic or metal baking pan and press the top half of the meat down onto the stuffing slightly.  With a brush, baste the top layer of meat with a film of bacon grease or olive oil to keep it from drying out during baking.  Place the pan into preheated 350º oven and bake for about 1 hour.  Serve with your favorite green vegetable or salad.

NUTRITIONAL INFO:    Makes 4 large servings, each contains:

275 calories

14 g  fat

5.72 g  carbs, 2.52 g  fiber, 3.20 g  NET CARBS

32 g  protein

271 mg sodium

650 mg potassium

41% RDA Vitamin B6, 42% B12, 8% C, 7% calcium, 17% copper, 25% iron, 11% magnesium, 44% niacin, 52% phosphorous, 40% riboflavin, 82% selenium, 93% thiamin, 29% zinc

 

 

Salmon with Pink Tarragon Cream

Salmon with Pink Tarragon Cream

Salmon with Pink Tarragon Cream

Now THAT is a plateful of nutritious food!  Just look at the nutritional info below for this recipe!  And that’s just for the fish and sauce!  Add in values for the spinach and broiled tomatoes and WOW!  It probably almost meets your entire RDA nutritional requirements for the day!  This delicious sauce I have used on so many different things.  It’s good on/with sauteed spinach.  It’s marvelous on scrambled eggs at breakfast (using diced tomato instead of tomato paste). I’m sure I’ll continue to find new ways to use this tasty sauce.

Tonight, I decided to try it on salmon and once again, it did not disappoint!  It was delicious with broiled tomatoes and some spinach sauteed in a tablespoon of bacon grease.   My husband isn’t terribly fond of salmon but he definitely liked this rendition of this very healthy fish.   This dish, in order to be acceptable for Atkins Induction must have the wine omitted.  It will still be good, just not quite as good.  Wait until you get to Phase 2 OWL to add the wine.  This recipe is suitable for Keto diets but you might want to omit the wine as it may throw you out of ketosis.  It is perfectly OK for Primal-Paleo followers if you substitute coconut cream or coconut mild for the heavy cream.

Join me and a great team of other low-carb cooks (including George Stella!) on the Low Carbing Among Friends Facebook Page.  There you’ll see other delicious recipes that appear in Jennifer Eloff’s cookbook series by the same name.   You can order your copy of these cookbooks (Vols 1-5 released; Vol 6 due out later this year) at Amazon or here:  http://amongfriends.us/order.php

I do not receive money for this promotion nor for the inclusion of my recipes.  I do so because they are GREAT cookbooks!

INGREDIENTS:

12 oz. salmon filet (skin removed)

2 T. butter (I use unsalted)

½ c. heavy cream (or coconut cream or coconut milk)

½ c. water (or ½ c. more cream, if you can afford the extra carbs)

2 T. tomato paste

½ tsp. dried tarragon leaves  (or about 1½ tsp. fresh, chopped)

Dash each salt and black pepper

¼ c. rose or white wine (omit for Induction)

1/8 tsp. xanthan gum or guar gum (or your favorite thickener)

1 sprig parsley, chopped or more tarragon (for garnish)

DIRECTIONS:  Cut the fish into two equal servings.  Melt the butter in a large skillet.  Sear the pieces of salmon on both sides over high heat until golden and flesh is fully done (peek in the center with a fork).  This will only take a couple minutes on a side.  Remove to a platter and pop into warm oven to hold while sauce is made.  Lower heat to medium.  Add the water, cream, tomato paste and tarragon to the skillet.  Bring to a slow simmer for about 3-4 minutes.  Add salt and pepper.   Dust the xanthan/guar gum slowly, a little at a time over the sauce and whisk it into the cream mixture.  Stir constantly as it begins to thicken.  Turn off heat, plate the fish and dip sauce on top.  Sprinkle with chopped parsley or bit more tarragon.  Save any unused sauce for your scrambled eggs in the morning!  Mmmmm.

NUTRITIONAL INFO:   Makes two 6-oz. servings, each contains:  (includes half the sauce)

580 calories

43.7 g  fat

4.85 g  carbs, .6 g  fiber, 4.25 g  NET CARBS

38.8 g  protein

275 mg sodium

92 mg potassium

57% RDA Vitamin A, 66% B6, 300% B12, 7% C, 18% E, 10% D, 10% calcium, 16% copper, 19% iron, 20% magnesium, 91% niacin, 71% phosphorous, 115% selenium, 20% thiamin, 12% zinc

 

 

 

 

 

 

 

Blueberry Pie

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Blueberry Pie

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Blueberry Pie (Side view)

We have company in from Dallas tonight and I made a blueberry pie to serve using my new Einkorn flour-Almond flour pie crust.  I wasn’t exactly sure I was going to pull the top crust off, as low-carb pie dough is so fragile, but with much care I managed to get it onto the berry-filled bottom crust just fine.  It sliced nicely, tasted wonderful and will be a lovely dessert to serve my company. This recipe is one of the carbiest on my website and is therefore not suitable until you reach the berry rung of the Atkins Phase 2 OWL carb reintroduction ladder, and it would probably be wise to wait until you are nearly at goal weight for enjoying this one.  The higher carb count is mostly attributable to the berries themselves, as the crust is only responsible for around 7 of the 17.7 net carbs.   So I’m afraid the only way to cut carbs on this would be to cut the pie into smaller pieces.   This pie is not suitable for Primal-Paleo followers.

INGREDIENTS:

2 lb. frozen blueberries, unsweetened

¼ c. erythritol (or equivalent sweetener to equal ¼c. sugar)

1½ tsp. glucomannan powder (or your preferred thickener)

2 recipes my Einkorn-Almond Flour Pie Crust

DIRECTIONS:   Preheat oven to 350º.  Make a double recipe of the pie crust as instructed in the recipe linked above.   Divide the dough in half and form into balls.  Chill for 30 minutes.  Take one of the portions from the refrigerator and place it on a piece of parchment paper.  Lay a piece of plastic wrap on top and using a rolling pin, roll it into a circle slightly larger than you pie plate.  Invert the plate centered over the dough and grabbing plate, dough, paper and all, flip the plate back upright with the sheet of dough now on top.   I find gravity pulls the the dough right down into the pie plate.  Gently peel off the parchment paper.  If crust tears, just press it gently with your fingers to “mend the cracks”.  :)  Crimp the edges decoratively however you like.  Pop into a preheated 350º oven for 10 minutes, precooking just to the stage the dough feels dry on the surface (half cooked, but not brown yet).

While the bottom crust is cooking, place blueberries in a medium bowl.  Sprinkle with the erythritol and glucomannan powder (or whatever thickener you prefer).  Stir them every few minutes to allow the filling to begin thickening (though it will not be fully thickened until it has baked and cooled).  Remove the bottom pie crust from the oven as soon as it is dry to the touch.  Cool it a few minutes and then stir the berries one last time and fill the bottom crust, spreading the berries evenly in the pie shell.

Remove the remaining dough from the fridge.  Run a damp sponge over your counter and place a piece of plastic wrap on it so it is smooth.  The water keeps it from sliding around.  Place the chilled ball of dough on top.  Lay a second piece of plastic wrap on top and roll it just the size of your pie plate.  Slide the crust, plastic and all onto a sheet pan or the back of a cake pan lid and set in the refrigerator to chill 15 minutes.  Remove from the fridge and carefully remove the top sheet of plastic wrap.  Quickly flip the crust onto your left hand that is centered right over the bottom crust, simultaneously sliding your left hand out from under it as you let the crust fall onto the pie below.  Remove the remaining piece of plastic wrap carefully.  Crimp the top crust and bottom crust together along the edges as best you can.  Pop the assembled pie into a 350º oven for about 35 minutes or until the top crust is browned in the center. The very center of mine was SLOW to brown (not sure why), thus, as you see in the pics, mine browned a bit too much on the edges.  Next time I will definitely use my metal crust protector ring so that won’t happen.  You might want to use foil to protect the edge of your pie from browning so much.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

318 calories

25 g  fat

29.32 g  carbs, 11.57 g  fiber, 17.75 g  NET CARBS  (14.2 net carbs per serving if cut into 10 slices)

7.07 g  protein

161 mg sodium

66 mg potassium

8% RDA Vitamin A

36% iron, 27% zinc

Einkorn Pie Crust

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Einkorn Pie Crust

I’ve been low carbing for 5 years now and had come up with some very good recipes for pie early on in my weight loss journey.  But I stopped eating soy by products and have cut out most wheat intake a year or so ago.  That pretty much eliminated most of those pie crust recipes. :(  They are still up on my site here, but I’ve had to start trialing new recipes to find a good one that doesn’t use (or uses less of) those ingredients.  I’ve tried 4 or 5 now, but have not happy with any of them.  So I tried mixing the ingredients I’ve had the best luck with last night and BINGO!  I think I may have found my prize!  This balance of “flours” is going to be my go-to pastry recipe henceforth.  It should make cobblers, meat pies and single or double crust pies quite nicely!  I had no trouble rolling it out between parchment/plastic sheets and plan to try a double crust this week to see if getting the top crust on a pie works or ends up in a crumbled mess.

I’ve been experimenting with Einkorn flour for several months.  This is the ancient form of wheat that has not been genetically modified and that is supposed to be digested better than today’s hybrids wheat.  Therefore this recipe IS NOT GLUTEN FREE, but I’ve never had issues with gluten.   Yes, I’ve read Wheat Belly and yes, I understand the dietary and metabolic risks.  There are very few farms producing Einkorn wheat today.  I try never to use more than 2-4 tablespoons in a recipe in order to keep carbs as low as possible.

The addition of oat fiber brings even more “floury” flavor and better floury texture to baked goods.  So that is also a winner here.  Honestly, this is the very first crust I’ve made in ages that isn’t “short” and cookie-like!  That’s OK for cobblers, but not for pies in my opinion.  I like my crusts a little brittle and flaky.  Well I got brittle here, but not quite flaky.  If you had blindfolded me and had me do a taste/texture test on this one, I’d have said I was eating my pie crust of olden days, made with Pillsbury all-purpose flour.   :)  This one is not only tasty, it holds up nicely to a moist filling overnight in the fridge (coconut cream, at least :) ) .   It also boasts a very acceptable carb count (considering it has ¼ c. real flour in it)!  Check our the numbers below!

I order my Einkorn flour direct from Jovial Foods on-line.  I store the surplus in my freezer, as I do all my flours.  This recipe is not suitable until you reach the final grains level of Pre-Maintenance of Atkins or toward the end of you Ketogenic weightloss efforts.  This would not be suitable for Primal-Paleo followers.

INGREDIENTS:

1 c. blanched almond flour (I use Honeyvillegrains)

1 tsp. erythritol (this sweetener is optional)

¼ c. Einkorn flour, unsifted

¼ c. oat fiber (do not substitute)

¼ tsp. salt

4 T. butter, unsalted (if using salted, omit salt above)

4-5 T. ice water

DIRECTIONS:     Preheat oven to 350º.  this recipe is for a single crust pie.  Measure out the dry ingredients either into a bowl or your food processor. Stir/pulse to blend.  Add the butter and with a fork cut in or pulse the butter until the mixture resembles coarse cornmeal.  Slowly add the water, beginning with 3 T. and add 1 tsp. at a time as needed to form a ball of dough.  Stir with a fork or pulse until if will form a single ball of dough.  Only add as much as you need to form a thick ball of dough.  You don’t want the dough to be too wet.  Remove onto a sheet of parchment paper.  Press out a bit with your hand.  Place another sheet of parchment on top and roll out slightly larger than your pie plate.   Carefully remove the top parchment.  Invert the pie plate onto the dough, centering.   Now lift everything, parchment, crust and plate and invert.  The crust may begin to drop down into the pie plate on its own from gravity.  Carefully remove the parchment and help the crust settle down into the pan gently.  Press it down gently all around and on the bottom. Crimp the edge as you like.  Prick it on the sides and bottom with a fork.  Pop the pan into a preheated 350º oven for about 20-25 minutes, but check at 15.  I you will be filling with a filling you must bake again, you don’t want to over brown your bottom crust or it will burn during second cooking. If filling with a chilled filling, you want it browned to completion as pictured above.    Remove crust from oven when done and cool a bit before filling.

NUTRUTIONAL INFO:  Makes a single crust pie, 8 servings.  1/8 of the crust contains:

130 calories

12.2 g  fat

7.6 g  carbs, 4.1 g  fiber, 3.5 g  NET CARBS

3.4 g  protein

79 mg sodium

<10% RDA all other nutrients

Orange Vinaigrette

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Orange Vinaigrette

This salad dressing has previously appeared on my website with a delicious kale salad I posted not long ago:   Kale-Orange-Walnut Salad.

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Kale Orange-Walnut Salad with Orange Vinaigrette

I am posting the dressing separately to add it to the salad dressing category so it won’t be overlooked when readers are reviewing Salad Dressings.   Just today, I used this dressing, adding a bit of Sofrito to create a  tasty chickpea salad.  I suspect you talented cooks out there will think of lots of creative ways to use it.

This recipe is not suitable until you reach Atkins Phase 2 OWL.  It is perfectly acceptable for Keto diets and Primal-Paleo.

VARIATION:  You can substitute 1 oz. sugar-free dried cranberries for some of the orange juice or just add them to this recipe as written and have a a totally different taste that is equally good!  Just add the cranberries to the dressing ingredients and when they have softened, mash them with the back of a spoon and blend them into the dressing.

INGREDIENTS:

1 clove garlic, minced (or 1/8 tsp. garlic powder)

3 T. fresh-squeezed orange juice

3 T. extra virgin olive oil  (I used a combination of Black Walnut oil and olive oil)

1 T. balsamic vinegar

Few shakes each of salt and black pepper

DIRECTIONS:   Mix all ingredients in a small bowl and stir.  Chill until ready to use.  Should keep a week if any is leftover.

NUTRITIONAL INFO:  Makes a total of 6 tablespoons or 3 servings of 2 T. each.  Each 2 T. serving contains:

133 calories

13.65 g  fat

2.76 g  carbs, .06 g  fiber, 2.7 g  NET CARBS

.2 g  protein

104 mg sodium

39 mg potassium

10% RDA Vitamin C

Middle Eastern Chickpea Salad

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Middle Eastern Chickpea Salad

I just keep finding more and more fun ways to use my Sofrito sauce.  This salad was absolutely delicious!  It’s a mixture of a common Indian salad and classic Middle Eastern Tabouleh and some Sofrito thrown in for fun.  If you are in a hurry and don’t want to make up the Sofrito, just add some chopped cilantro and a tiny bit of finely minced red bell pepper to your salad for what the sauce will bring in flavor.  I chose to serve the salad in layers as shown above, but it could just as easily be all tossed together.   Because chickpeas are high in carbs, this dish is not suitable for those on Atkins Induction or still in the early stage of your Ketogenic Dieter.  Wait until you’re nearly to goal or are already in Maintenance to enjoy this delicious salad.  This salad is not suitable for Primal-Paleo.

INGREDIENTS:

6 cherry tomatoes, cut into halves or quarters

1 c. canned chickpeas, drained and rinsed in a colander

1 recipe Tabouleh (below)

1 recipe Orange Vinaigrette (below)

TABOULEH INGREDIENTS:  Mix the following up in a medium bowl and set aside.

1 c. parsley, chopped

¼ c. fresh mint, chopped (1 2 tsp. dried, crumbled leaves)

1 6″ green onion , chopped

1 T. fresh lemon juice

1 clove garlic, ninced

3 T. extra virgin olive oil

Dash each salt and pepper

ORANGE VINAIGRETTE INGREDIENTS:  Mix the ingredients below in a small bowl and set aside.

1 T. fresh-squeezed orange juice

½ clove garlic, minced

1 tsp. balsamic vinegar

1 T. walnut oil or olive oil

3 T. Sofrito sauce

ASSEMBLY:  If you are going to serve this layered as shown in the pic above, using a 3rd bowl, add the chickpeas and the cut up tomatoes.  Stir to mix. Add the vinaigrette to the chickpea-tomato mixture and stir well.  Spoon up 1/3 of the Tabouleh onto each plate, then top with 1/3 of the pea-tomato mixture.  Serve at once or keep chilled until ready to serve.  If tossing altogether and serving that way, well I don’t have to give you instructions on how to do that, do I?  :)  ENJOY!

NUTRITIONAL INFO:  Makes 3 servings, each contains:

309 calories

22 g  fat

24.56 g  carbs, 5.63 g  fiber, 19.93 g  NET CARBS  (I DID say this is not for Induction! :) Chickpeas are carb-y!)

5.63 g  fiber

19.9 g  protein

318 mg sodium

451 mg potassium

17% RDA Vitamin A, 31% B6, 62% C, 16% E, 7% calcium, 24% copper, 45% iron, 14% magnesium, 38% manganese, 14% phosphorous, 15% zinc

 

 

 

Beef Pie

Beef Pie

Beef Pie

I fell in love with Pork Pies in Britain.  So I thought I’d apply that approach to a beef pie.  So tonight I gave it a whirl as I wanted to try some Einkorn flour in my best pie crust, slightly tweaked.   I order my Einkorn flour direct from Jovial Foods. Yes, I’ve read the books and yes, I understand what eating modern wheat does to us metabolically.  This is ancient wheat that has not been genetically modified and I choose to do some moderate experimenting with it.  If you do not wish to eat it, use 1/4 c. more of the bake mix in your crust.  I often serve a light cream sauce atop my meat pies and it was delicious added to this one.  But I know that’s not traditional for British meat pies, so I didn’t picture it that way above. :)

The final dish was absolutely delicious!  I decided I wanted a 2-crust pie, and I’m glad I did.  The final dish was not to wet; not too dry……just the right moisture level.  It was also a good filling-to-crust ratio!  I could even slice it like a real pie!  My husband just loved this dish.   The carb count is a little higher than I like, but not bad really, considering there is ¼ c. real flour in it and it has both a bottom and top crust!  You could cut carbs by only doing crust on the top, but that wouldn’t be a traditional British meat pie then, would it?  ;)

This recipe is not suitable until you reach the grains level at Pre-Maintenance or Maintenance in the Atkins program.  This recipe is probably too high in carbs for a Keto diet unless you are at or near goal weight.  It is not suitable for Primal-Paleo, but if you sub in a plan-suitable crust you could certainly eat this. :)

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

DOUBLE CRUST INGREDIENTS:

½ c. Jennifer Eloff’s Gluten Free Bake Mix

¼ c. Einkorn flour (or ¼ c. more of the bake mix above)

2/3 c. golden flax meal

2/3 c. oat fiber (I order from Honeyvillegrains.com)

¼ tsp. salt

4 T. cold butter

2 eggs, beaten

3 oz. heavy cream (¼ c. + 2 T.)

MEAT FILLING INGREDIENTS:

1 lb. lean ground beef (I used grass-fed)

2 oz. onion, chopped

1 c. carrots, diced

1 c. frozen green beans, chopped small

1 c. yellow squash, diced (1 small one)

¼ c. homemade mayonnaise

2/3 c. good beef gravy (I save any leftover after cooking roasts and freeze for such uses)

1 beaten egg

Dash each salt and pepper

DIRECTIONS:   Make the pie crust dough first.  Measure all the dry ingredients into a bowl. Stir to blend. Cut in the butter until it is well blended and the mixture resembles coarse cornmeal.  Beat the eggs with the cream and work it into the crumbly mixture with a fork until it is well-blended and forms a solid ball of dough.  Set the dough in your fridge to chill while you make the filling.

Preheat oven to 350º.  Remove the pie crust from the fridge and divide it into 2 portions, one slightly larger than the other.  Take the larger portion and set it on the bottom of the pie plate or baking dish (I used a spring form pan).  Press the dough evenly onto the bottom and up 1¼” up the sides of the pie plate or whatever dish/pan you are using.  Place remaining dough back into the fridge for further chilling. Pop the bottom crust into a preheated 350º oven and bake until half done and dry to the touch but not brown (about 15 minutes).

Prepare the filling while the bottom crust is baking.  For the filling, brown the ground beef in a skillet over medium-high heat, stirring and crumbling as it cooks.  When almost done, add the vegetables.  Cook, stirring often, until the vegetables are tender, but not mushy.  Turn the heat off and stir in the prepared beef gravy, the beaten egg, dash of salt and pepper and the homemade mayo (I used my seasoned Shawarma Mayo). Set the meat mixture aside.  The bottom crust should be done now.   Remove it from the oven.  Spoon the beef filling carefully into the bottom crust.  Set aside.

Now place the remaining chilled ball of dough onto a sheet of plastic wrap on your counter.  Place a  second sheet of plastic wrap on top, press down with your hand a bit.  With a rolling pin, roll the crust slightly larger than your pie plate or baking dish.  It will be about 3/16″ thick. Remove the top piece of plastic.  You’re going to pick up and let the pastry fold downward onto itself by pick it up, plastic and all, holding it at an imaginary mid-point line, allowing it to fold downwards, plastic touching plastic.  Lay the folded crust side onto the top of the pan, lining up the fold with the mid-point of the pie plate.  Then gently unfold the other half and peel off the plastic wrap gently.   Press down the top crust onto the bottom crust to try and seal it a bit to avoid juices oozing out during baking.  If your top crust breaks apart a bit (mine did a bit), just press the portions together with a moistened finger as necessary.  Set the pan on a cookie sheet pan (to catch any that bubbles-over) and pop it into a hot 350º oven and bake for about 35-40 minutes or until browned nicely.  I served this with a tossed green salad topped with a raspberry vinaigrette.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

424 calories

36 g  fat

20.42 g  carbs, 12.22 g  fiber, 8.2 g  NET CARBS

22.6 g  protein

219 mg sodium

Crawfish with Eggplant

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Crawfish with Eggplant

This would be Ecrévisses aux Aubergines in Louisiana or French-speaking Québec, but as the lion’s share of my readership is in the U.S. and Canada, I decided the title needed to be in English.  This tasty, cheesy, extremely nutritious  recipe came together as a result of a couple leftovers in my refrigerator:  ½ bag of crawfish tail meat and a few slices of eggplant,.  Both were leftover from making my  Crawfish al Pesto on Eggplant “Pillows” earlier in the week.  All the other ingredients listed below are pretty much always in my pantry and refrigerator/freezer.  Whenever I bake low-carb breads or muffins and have a couple leftover, I throw them in a plastic bag and freeze them for just such casserole “filler” use.  This recipe is suitable for all phases of Atkins and Keto diets, however it is not suitable for Primal-Paleo as written.  Be sure to notice the impressive nutritional info on this dish!

INGREDIENTS:

3 T. unsalted butter

1 T. extra light olive oil

6 oz. crawfish tail meat (I use Boudreaux’ brand, frozen)

2 oz. onion, chopped

5 oz. eggplant, diced in ½” cubes or smaller

¼ c. celery, finely minced

1/3 c. red bell pepper, chopped

1 clove garlic, minced

¼ tsp. my Seafood Spice Blend

1 small low-carb roll of your choice, crumbled (I used ½ slice of my Jalapeno Cheese Bread)

Dash each salt and black pepper

3/4 c. Monterey Jack cheese, shredded

DIRECTIONS: Preheat oven to 350º.  Melt the butter over high heat in a skillet and add the olive oil.  Sauté the onion and celery until they begins to soften a bit.  Add the eggplant and saute until the eggplant is nearly done (but not mushy).  Add the red bell pepper and minced garlic and sauté just to tenderize the bell pepper.  Next add the salt, black pepper and the Seafood Spice Blend and stir to blend. Next crumble the low-carb roll/bread into the mixture.  Stir one final time and remove from heat.  Spoon 1/4 of the mixture into 2 lightly oiled ceramic dishes.  Top each with 1/4 of the cheese.  Spoon the remaining mixture equally in the dishes and top each with half of the remaining cheese.  Pop into a 350º oven and bake for 20 minutes or until cheese is melted well and bubbly around the edges.  Serve with a green salad or your favorite green vegetable.

NUTRITIONAL INFO:   Makes two 1¼ c. servings, each contains:

538 calories

43.3 g  fat

11 g  carbs, 4.25 g  fiber, 6.75 g  NET CARBS

907 mg sodium

570 my potassium

28% RDA Vitamin A, 17% B6, 48% C, 22% E, 9% calcium, 72% copper, 25% iron, 15% magnesium, 39% manganese, 19% niacin, 45% phosphorous, 19% riboflavin, 64% selenium, 10% thiamin and 22% zinc

Blueberry Chia Pudding

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Blueberry Chia Pudding

This is a quick treat if you have blueberries on hand.  I always keep a big bag of them in my freezer (along with a bag of strawberries) so I can whip up quick 1-2 serving desserts like this.  Although I used frozen berries in my pudding shown above, you could certainly use fresh blueberries instead.  This recipe is not suitable for Atkins Induction, but you can enjoy it once you get to the nuts and seeds level of Phase 2.  This is not suitable for Paleo-Primal followers as written, but you could certainly make it so with a couple little tweaks.

More delicious low-carb desserts can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 c. fresh or frozen (unsweetened) blueberries

½ c. coconut milk

¼ c. DaVinci blueberry sugar-free syrup (or vanilla)

2 T. ground chia seeds

OPTIONAL TOPPING:  ¼ c. heavy cream, whipped and sweetened to taste

DIRECTIONS:  Place all pudding ingredients in a food processor and pulse until the berries are smooth.  Dip into two serving dishes.

For the optional topping, whip the heavy cream.  I used a Cuisinart stick blender and the narrow plastic measuring cup that came with it as it’s almost impossible to whip such a small amount of cream in a larger bowl with a hand or stand mixer.  Place a dollop of whipped cream on both portions and chill until ready to serve.

NUTRITIONAL INFO:    Makes 2 servings, each contains (does not include optional topping)

187 calories

15 g  fat

14.8 g  carbs, 4.9 g  fiber, 9.9 g NET CARBS

20 mg sodium

175 mg potassium

18% RDA Copper, 25% iron, 10% magnesium, 39% manganese, 19% phosphorous, 8% zinc

Crawfish al Pesto on Eggplant “Pillows”

Crawfish al Pesto on Eggplant "Pillows"

Crawfish al Pesto on Eggplant “Pillows”

This recipe grew out of a delicious spaghetti squash alfredo dish I did earlier this week.  At first I had my doubts on  crawfish for this, but it came out DELICIOUS!  I made a batch of my Oven-Fried Fish coating and baked off the eggplant first, as you would for classic Eggplant Parmegiana.  The crunchy coating on the eggplant very quickly loses its crunchiness, so serve this quickly and don’t hold it over for any reason.  This sinfully rich dish was so good I will definitely be doing this again!  It freezes nicely, too, getting even tastier upon re-baking!  The eggplant will lose that crunchiness from freezing, but the dish still tastes fantastic when reheated.

This recipe is suitable for all phases of Atkins and Keto, and for Primal folks that consume occasional dairy products.  This would not be suitable for Paleo followers.

You can have many more delicious low-carb recipes at your fingertips with your own copies of Low Carbing Among Friends, Vols. 1-5 (Vols. 6 & 7 coming soon!)  These cookbooks by Jennifer Eloff are packed with delicious recipes from not only Jennifer, but from a number of the most popular low-carb chefs on the web, including George Stella and Maria Emmerich.  Get your copies to day at Amazon or here.

DISCLAIMER:  I do not receive remuneration for promoting Low Carbing Among Friends nor the inclusion of my recipes therein.  I promote them simply because they contain great recipes and are a wonderful addition to any low-carber’s cookbook library.

INGREDIENTS:

12 oz. eggplant, sliced into eight ½” slices

3 oz. plain pork rinds, crushed fine

6 T. homemade mayonnaise

Dash salt

4 T. butter

1 large leek, ends trimmed off, washed well, sliced or chopped into small pieces (about 1½ cups)

¼ recipe Jennifer Eloff’s Condensed Cream of Mushroom Soup

¼ c. Parmesan cheese, grated

1½ T. homemade pesto sauce (or commercial)

8 oz. frozen crawfish tail meat, defrosted (or shrimp)

½ c. heavy cream

½ c. water

1 c. grated mozzarella cheese

2 T. chopped parsley for garnish (optional)

DIRECTIONS:  Preheat oven to 450º.  Lightly oil a baking sheet.  Cut the eggplant into ½” slices.  Baste all surfaces with the mayonnaise using a brush.  Spoon crushed pork rinds over each slice, coating well.  Place the coated slices on the oiled pan and pop into oven, baking at 450º for 20 minutes.

While the eggplant bakes, prepare the topping.  Melt the butter in a large skillet.  Add leeks and saute until tender. Lower heat to medium.  Add the mushroom soup, the Parmesan, crawfish meat, cream and water and simmer over low heat until eggplant is done.  It will thicken as it cooks. Be sure to stir the mixture often during cooking so the flavors will blend.

When the eggplant is tender, remove from oven, top each slice with 2 T. of the mozzarella and then spoon 1/8 of the topping (about 1/3 cup) onto each slice of eggplant.  I made the mistake of putting 1 T. under and 1 T. over the topping and popped the pan back into the oven while my garlic toast cooked in the broiler to melt the cheese on top.  But it didn’t completely melt by the time the toast was done.  So in future, I’ll put all 2T. of the cheese underneath the bubbly hot topping so it will melt nicely for me.  Garnish tops with chopped parsley and serve at once.

NUTRITIONAL INFO:    Makes 8 servings, each contains:

355 calories

30.5 g  fat

6.06 g  carbs, 1.88 g fiber, 4.18 g  NET CARBS

14.8 g  protein

421 mg sodium

261 mg potassium

23% RDA Vitamin A, 12% B6, 59% B12, 20% E, 10% calcium, 38% copper, 21% iron, 10% magnesium, 20% manganese, 9% niacin, 34% phosphorous, 29% riboflavin, 52% selenium, 8% thiamin, 19% zinc.

Olive-Hummus Canapes

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Click to enlarge

Next time you’re entertaining, try these tasty little canapés.  You can make as many or as few as you need.  I whipped up a dozen for our lunch today!  Of course, I already had the crackers on hand, as these are my go-t0 crackers.  You can use other low-carb crackers, but the black pepper in these crackers really enhances the total flavor of these tasty treats.  But you could just sprinkle some black pepper on them if using some other crackers. You will also need to make up the hummus and the olive tapenade before assembling.

These are not suitable until you reach the legumes rung of the Atkins carb re-introduction ladder.  But they are OK for Keto followers as written, if you can fit the carbs into your daily numbers.   They would not be acceptable for Primal-Paleo unless you sub in a plan appropriate hummus.

INGREDIENTS:

¼ recipe my cauliflower Hummus

½ recipe my Olive Tapenade

24 my Almond-Arrowroot Crackers (or low-carb crackers of your choice)

12 tiny pieces jar pimiento (optional)

DIRECTIONS: Make the crackers by that recipe’s instructions and completely cool.  Make up a half recipe of the hummus by that recipe’s instructions and set aside.  Make the olive tapenade in your food processor or blender by that recipe’s instructions.

Olive mixture leftovers keep for about a week in the refrigerator in a covered container.  It makes an excellent additive to salad vinaigrette dressing!  :) The hummus doesn’t keep well, so unless you’re making a lot of these for a party, you might want to only make up a 1/4 recipe of the hummus so you won’t have a bunch leftover.

To assemble the canapés, spread 1 tsp. hummus on the center of each cracker.  Nest place a ½ tsp. dollop of the olive tapenade in the center of the hummus. If using, top with 1 tiny piece of pimiento.  Place on a decorative tray and serve.

NUTRITIONAL INFO:   Makes 24 canapés, each contains:

50 calories

4.58 g  fat

1.95 g  carbs, .94 g  fiber, 1.01 g  NET CARBS

1.16 g  protein

71 mg sodium

8 mg potassium

< 10% all other macronutrients

Mediterranean Chicken and Olives

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Mediterranean Chicken and Olives (shown with added link of chorizo)

I absolutely love olives but tend to think of them as a food eaten separately, or atop salads.  But when I put them into meat dishes I’m always amazed at what they bring to the final dish.  This was yet another example of a tasty surprise for me.

The Baharat spice blend I chose for this dish is prevalent in the countries along the extreme eastern shores of the Mediterranean Sea.  I think you’ll like it on chicken and it is equally good in stewed beef curries and on roasted vegetables.  I highly encourage you to give this blend a try sometime, even if not on this particular dish.    It was incredible on the chicken tonight.   The cinnamon and cloves come through the most, but the other spices in the blend have a subtle flavor presence as well.  The spice here is the key flavor ingredient here so I would not encourage substitutions or you will be creating a totally different dish.   This dish is suitable for Atkins Induction, Keto diets, and Primal-Paleo lifestyles as well.   Be sure to use a good quality extra-virgin olive oil for this recipe.  Note the incredible nutritional stats below!  Healthy, this one!

You may notice some small round brown bits in the pic above.  That’s 1 link of chorizo broken up into little pieces.  But we decided we don’t like it in this dish.  It conflicts too much with the Baharat spices.  So I won’t ever put that in this recipe again. I suppose you can try it if you’re a big chorizo fan.  You might even like it!  The link of chorizo, however, is not calculated in the nutritional info below.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

3 medium chicken thighs

3 medium chicken drumsticks

3 T. olive oil

2 cloves garlic, minced

1 tsp. my Baharat Spice Blend  (the key flavor, so don’t substitute)

4 oz. purple onion, sliced lengthwise

3 plum tomatoes, each cut into 4 wedges

24 medium black olives

Dash each salt and pepper

DIRECTIONS:  Preheat oven to 425º.  Place olive oil, Baharat spice and minced garlic in a pan large enough to hold your chicken without any crowding.  Stir it well.  Take each piece of chicken and dip each side into the oil mixture.  Rub or baste each piece all over well.  Evenly space the pieces skin-side up in the pan.  Cut the tomatoes into wedges and space them evenly around the chicken in the pan, trying not to cover the pieces of chicken.  If covered, the juice from the tomato will inhibit browning of the skin.

Next place the olives evenly around the chicken pieces.   Lastly, separate the slivers of onion and spread them all around the chicken.  Dip a basting brush into the olive oil mixture and baste the olives and vegetables with the oil (add more oil if needed).  Lightly sprinkle with the salt and pepper.  Pop into a preheated hot 425º oven and bake for about 1 hour, re-basting at 30 minutes cooking time to be sure the vegetables don’t dry out.   I served this with buttered, steamed asparagus.  It would also be good with a Greek salad.

NUTRITIONAL INFO:   Makes 3 adult servings (serving = 1 drumstick + 1 thigh).  Each serving contains:

438 calories

32 g  fat

8.26 g  carbs, 2.26 g  fiber, 6 g  NET CARBS

29.8 g  protein

742 mg sodium

 

Individual “Irish” Chocolate Cake

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Click to enlarge

Today I offer my readers a delicious, quick dessert to top off that corned beef and cabbage on St. Patrick’s Day.  Tasty and quite easy, too!  The cake goes together in minutes, microwaves in 1 minute and the icing is just as easy.  And boy, oh, boy, is this icing ever tasty!  This is the very same batter I used in my recently posted Chocolate Tea Cakes batter as my base (a variation on the famed 3-Minute Chocolate Flourless Cake).  This cake is moist and has just the right amount of whiskey flavor.

I normally bake this cake for 1 minute in a glass dish in the microwave.  But since I wanted to use a very large, metal shamrock cookie cutter, I baked it this time in my regular oven (15 min 350º), using foil to form a “bottom” for the cookie cutter.  But when the cake was done baking and completely cooled, I still had trouble getting “the stem” out of the pan as the stem portion of the cookie cutter had for some reason, contracted inward.  Thus it formed a stem too narrow to remove and it broke off.  BOO HOO!  :(  So I had to piece a stem out of the 1 extra cupcake I made from the bit of batter leftover that wouldn’t quite fit into my shamrock “mold”.   Lucky I had that, actually.  Every cook has the occasional accident.  :)

I would recommend baking this either as 4 cupcakes or as I usually do, in a 5″ square or round glass or ceramic dish.  you could also use two small “mini-cake pans if cooking in the conventional oven.  If doing cupcakes, fill them evenly, which will be about 3/4 full.  Don’t worry, this batter doesn’t rise too much during baking.

This recipe is not suitable until phase 2 OWL of Atkins and those on Ketogenic diets may get bumped out of ketosis consuming alcohol.  But luckily there is very little whiskey in this, so that might not happen.   Of course, you can always leave the booze out entirely. :)

CAKE INGREDIENTS:

1 tsp. vanilla extract

1 T. butter, melted

4 pkts. stevia (I use Sweet Leaf)

¼ c. erythritol

2 large eggs, beaten

1 T. Irish Whiskey (I used Powers)

¼ c. cocoa powder, sifted

1½ tsp. baking powder

1 tsp. glucomannan (konjac) powder

1 tsp. oat fiber

CAKE DIRECTIONS:   Spray or grease your dish(s) or pan(s) with coconut oil or oil of your choosing.  Melt the butter and place in a medium glass bowl.   Add the stevia, erythritol and stir well.  Next beat in the two eggs.  Add the vanilla and Irish Whiskey and stir again.   Sift the cocoa on top and measure the remaining dry ingredients in next.  Stir gently to incorporate the dry into the wet ingredients.  Beat the batter with a spoon until it is smooth.    Pour into greased glass or ceramic pan(s) and bake for 1 minute on HI.   If using metal pans or conventional oven, bake at 350º about 13-15 minutes or until dry to the touch in the center.  Remove, cool completely and ice.

FROSTING INGREDIENTS:  

1 oz. cream cheese, softened

1 T. softened butter

2 tsp. Irish Whiskey (I used Powers)

¼ tsp. vanilla

2 T. plain whey protein powder (I use NOW brand)

2 pkts. stevia

3 T. powdered erythritol (I just powder it in my food processor)

FROSTING DIRECTIONS:  Soften the butter and cream cheese in a small bowl.  Add the protein, whiskey and vanilla.   Stir well until smooth.  Begin adding the sweeteners slowly, tasting as you go and STOP when it’s sweet enough for you, or add more if needed.  Everybody is different on sweetness preferences.    You can use food coloring to make your frosting green if you like (about 13-15 drops).  Frost the cooled cake(s) and serve at once or chill and then cover with plastic wrap if you must hold them over.

NUTRITIONAL INFO:    Makes 2 large servings, each contains:

316 calories

23 g  fat

11.2 g  carbs, 5.1 g  fiber, 6.1 g NET CARBS

13.5 g  protein

434 mg sodium

121 mg potassium

31% RDA Vitamin A, 30% B12, 27% calcium, 36% irom, 66% phosphorous, 25% riboflavin, 29% selenium, 8% zinc

Peggy’s Italian Sausage

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Peggy’s Italian Sausage (all ready for the soup pot)

I’ve been making this Italian sausage for nigh on to 40 years now.  By making it yourself, you can ensure no sugar or hidden carb fillers are in your Italian sausage.   I keep some made up in my freezer all the time.  It’s so good in recipes, with Italian food, in soups or just as a SNACK!  This recipe is Atkins Induction friendly and also suitable for Keto, Primal and Paleo lifestyles.

I’m proud to say this recipe appears in Vol. 2 (p.298) of Jennifer Eloff’s cookbook series:  Low Carbing Among Friends.  Some of the very best low-carb cooks on the internet collaborated with her in producing a marvelous collection of kitchen-tested tasty recipes that will help you stick with your low-carb efforts.  GET YOUR COPIES TODAY! at Amazon or here.    I receive no remuneration for this promotion or my recipe contributions.  I do so simply because these are GREAT chefs creating WONDERFUL recipes!

INGREDIENTS:

1 1/2 lb. ground pork
1/2 lb. ground beef
1/4 c. chopped parsley
1 clove minced garlic
¾ tsp. fennel, crushed
1 tsp. dried oregano, crushed
1/2 tsp. coarse black pepper
1/4 tsp. salt

Traditionally this sausage is made with veal and pork, but as veal is so pricey I just use regular 90% lean ground beef. If you have or can get veal easily, GO FOR IT, by all means! Sometimes I use all pork in this recipe.  For freezing, I like to carefully lay a sheet of plastic wrap on a sheet pan, extended longer than the pan. I prefer patty shape and set four on the plastic in pan.  Then I fold the sides over and ends up and simply accordion the four into a stack, as pictured below.  I then place these bundles into a gallon Ziploc bag and freeze.

Lined up on plastic wrap in pan

DIRECTIONS:  Mix all ingredients in a large bowl with your hands or a fork.  Do not stop mixing until the garlic, parsley and spices are WELL-blended.  Shape either into 16 patties or 16 cylindrical link shapes.  If you prefer, you can stuff casings, if you have the equipment, but that’s waaaay too much trouble for me.  ;)   The patties/links will be approx. 2 oz. each. Freeze and use as needed.  For ease of defrosting, it’s essential that plastic separate each patty so you can just  pop the number you need off a stack (cutting plastic wrap if needed) and cook over medium-high heat to brown  These are great with alongside Italian dishes or sometimes I crumbled it up right into Italian casseroles.

One wrapped stack ready to freeze

NUTRITIONAL INFORMATION:     Makes 16 patties, each 2 oz. patty contains:

149.3 calories

11.88g fat

.29g carbs, .14g. fiber,  .15 NET CARBS

9.68g. protein

36 mg. sodium

Braised Beef Oxtails with Einkorn Dumplings

Braised Oxtails & Dumplings

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Oxtail is a cut of beef that is usually used in soups, but it braises nicely, too.  The above dish was made with grass-fed oxtail.  I added a recipe of my Dumplings with a little parsley added.  The final dish was incredibly delicious!  The stock was very rich and didn’t even require any thickening!  This was absolutely delicious!  I’m not sure I’ve ever eaten oxtail any way but in soups before and will definitely fix them this way again!

I used my pressure cooker to speed up the cooking and tenderizing of this meat that tends to be a bit tough.  But you can slow cook them in any stew pot with success.  This dish is not suitable for Atkins Induction unless you omit the red wine.  It is OK for all other phases.

Very little of the flour clings to the meat during dredging and ends up in the stock during cooking  (I started out with 1 c. total and measured what was left in the bag and had virtually 1 c. left!).  Therefore I only calculated 1 T. of each dry “flour” in the nutritional tallies below, but I am absolutely certain even less (more like 1 tsp. each) is actually consumed. :)

INGREDIENTS:

1½ lb. bone-in beef oxtails (I used grass-fed)

2 T. olive oil

½ c. oat fiber

½ c. Einkorn flour (I order from Jovial) or oat flour

2 oz. onion, sliced or chopped

Water to cover meat

¼ c. red wine (any dry red will do) [omit for Induction]

1/16 tsp. thyme

Dash each salt and black pepper

1 recipe my Dumplings

¼ c. parsley, chopped (for dumplings)

DIRECTIONS:  Mix the flour and oat fiber in a small paper bag.  Add the oxtail pieces, close and shake to dredged the meat uniformly with the coating.  Heat the oil in your stew pot or pressure cooker over high heat.  Add dredged pieces of meat and brown well on all sides.  The browning is what gives your stock a rich, dark brown color so do not under brown it.  Cover meat with water.  Add the onion, thyme, salt and pepper.  Bring to a boil (or pressure point) and then lower heat and cook under pressure for 30 minutes.  If you don’t own a pressure cooker, simmer on low heat for about 1 hour or until meat is tender.  Add more water when the meat is done if a lot has cooked away.  You need at lease 2″ of stock to cook your dumplings in.  Lift the meat out onto a serving dish and pop into a warm oven while you make the dumplings.

Make the dumplings by that recipe’s directions, adding the chopped parsley to the dry ingredients. Form 12 ball-shaped dumplings using either your palms to roll or use 2 spoons to form dumplings.  In GENTLY simmering broth, carefully drop the dumplings. Cover the pot and simmer over low heat for 10 minutes.  Lift lid and dip the dumplings onto the meat and gently pour the stock over all.  Serve at once.  I served mine with steamed broccoli.  Be sure to note the fantastic nutritional info for this meal:

NUTRITIONAL INFO:   Makes 4 servings (3 dumplings per serving).  Each serving contains:

549 calories

32.6 g  fat

8.45 g  carbs, 5.55 g  fiber, 2.9 g NET CARBS

55 g  protein

606 mg sodium

520 mg potassium

35% RDA Vitamin B6, 174% B12, 7% C, 7% E, 30% copper, 84% iron, 14% magnesium, 6% manganese, 33% niacin, 58% phosphorous, 82% selenium, 14% thiamin, 222% zinc

Chocolate Tea Cakes

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Chocolate Tea Cakes

These rich chocolate cake-like cookies are not too sweet yet they still satisfy your desire for chocolate and that sweet tooth.  They have a mere .82 net carbs per tea cake.  I used this pan to make these and although the picture is deceiving, the slots are only ½” deep, so they only hold about 2 T. batter at best.   I suppose you could also use a whoopie pie pan, but I’m not sure how many you will get from this amount of batter. I originally bought the braided cookie pan with the intention of using it to mold sugar cookies.  But it makes nice little cakes for toddlers hands or special occasion dessert trays.  This recipe is a tweaked version of the 3-minute Flourless Chocolate Cake recipe that is all over the internet. I’ve added 3 ingredients that I think give it better flavor, texture and structure than the original recipe.  This recipe is suitable for all phases of Atkins and the rare indulgence won’t hurt someone on a Keto diet if you can fit the carbs into your daily numbers.  This recipe is not suitable for Paleo-Primal due to the oat fiber.

I have also cut this recipe in half and baked it in my microwave on HI for 1 minute for a quick 2-serving chocolate cake.  When I do this, I melt about 10-12 sugar-free chocolate chips on top while still hot and spread it thinly on the surface. Mmmm……a very good, fast chocolate fix.  :)

I know the amount of sweetener in these sounds like a lot, but they are not very sweet and it is always difficult to get chocolate desserts adequately sweet, in my honest opinion.

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DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection

INGREDIENTS:

1 T. butter, melted

2 eggs, beaten

1 tsp. vanilla extract

¼ c. erythritol

4 pkts. stevia (I use Sweet Leaf)

1 tsp. oat fiber

1 tsp. glucomannan

1½ tsp. baking powder

¼ c. cocoa

1 T. powdered erythritol for sprinkling on top (optional)

DIRECTIONS:  Preheat oven to 350º.  Spray or lightly oil your pan.  Measure out all the dry ingredients onto a paper plate or in a small bowl and stir.  Beat the eggs with a fork in a medium bowl, add the butter and vanilla and stir well.  Slowly pour the dry ingredients into the wet ingredients.  Beat the batter with a spoon or rubber spatula until smooth.  The glucomannan will make the batter appear a little thick and sticky, but that is normal.  Either carefully spoon the batter evenly into the greased 12 pan slots or you can do like I did and fill a ziploc bag with the batter, cut a tiny hole in one corner and pipe the batter into the pan slots.  I’m glad I did, as I’d have made a mess trying to spoon it into the slots.  The slots will hold about 2½ T. batter each.  I had exactly enough batter to fill the 12 slots 3/4 full.  Pop the pan into your preheated oven and bake for about 8-10 minutes or until dry and slightly firm to the touch on top.  Cool completely and sprinkle with powdered erythritol if desired.

NUTRITIONAL INFO:   Makes 12 tea cakes, each contains:

28.5 calories

1.95 g  fat

1.68 g  carbs, .76 g  fiber, .82 g  NET CARBS

1.39 g  protein

57 mg sodium

19 mg potassium

10% phosphorous, <10% all other macronutrients

Montreal Baked Chicken

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Montreal Baked Chicken

This Atkins Induction friendly recipe is very easy to prepare and has been one of the more popular posts on my blog.  The secret to the crisp skin is to bake at very high heat to start, then lower the oven temperature.  This recipe is Induction friendly and I’m proud to share that it also appears in Jennifer Eloff’s Low Carbing Among Friends, Vol. 2!  This 5-volume cookbook series (Vols. 6 & 7 coming out soon!)  is a wonderful collection of all-original recipes by some of the most talented low-carb cooks in the blogging world!  Whether you’re a sweets person or a savory fan (like me) you’ll want to grab a set of these cookbooks at Amazon or here to add to your low-carb kitchen arsenal.  :)

VARIATION:  A pinch of garlic powder and 1-2 T. Parmesan added to this is very good!

INGREDIENTS:

1 whole chicken cut up (I pull out the back, neck and fat to make chicken stock)

1 recipe my Montreal BBQ Sauce

DIRECTIONS:   Cut up the chicken (I cut breasts in half, remove back, making 10 pieces) and place pieces in a ziploc gallon bag.  Mix up the marinade and add to bag.  Manipulate well with your hands and place in refrigerator for 1 hour.  When ready to cook Preheat oven to 475º.  Place pieces of chicken on metal baking pan large enough the pieces don’t overlap, for best browning.  Bake for 30 minutes.  Remove and baste with juices in the pan.  Lower heat to 350 and continue baking for 20-30 minutes.  Time will vary due to size of chicken pieces and ovens vary.

NUTRITIONAL INFO:    Makes 10 meaty pieces or 5 servings.  It would be impossible for me to calculate the exact figures for a serving because that depends upon the pieces of chicken eaten.  But to give you a rough idea, each 2-piece serving will have somewhere in the neighborhood of 393 calories, 28 g  fat, .26 g carbs, .1 g fiber, .16 g net carbs, 33.12 g  protein, 642 mg sodium.  Basically, take the nutritional info for the particular piece of chicken and add in the nutritional info for 1T. of the sauce (.16 net carbs) shown on that recipe.