New Cookbook is out!

HURRY AND GET YOUR COPY TODAY BEFORE THIS FIRST PRINTING IS SOLD OUT!   These are all great cookbooks to have at your fingertips!  Remember,  Volume 8 is dedicated to my recipes with some tasty new creations from Jennifer Eloff and George Stella!  🙂



My New Cookbook!

Low Carbing Among Friends, Vol. 8 is at the printing press!  This new volume features mainly MY recipes, with a few delectable creations from Jennifer Eloff and Chef George Stella of Foot Network fame!  I’m so fortunate to get to work with such great cooks on this team of talent.  Lots of color photos in this edition, too!  I have been working diligently since 2009 to modify all my family-tested, tried-and-true recipes of a lifetime.   Along the way, I’ve created so many new recipes that fit so well into a low-carb lifestyle.  Why not make your low-carb journey enjoyable and tasty as you travel to your goal?  You can order now and get FREE SHIPPING (in the U.S. only) if you order two or more books in one order.  Remember, they make GREAT birthday or holiday gifts!  Hurry and get yours today!  Order here: .

My Personal Staple Pantry Items

0042I often get asked for a list of what ingredients I keep stocked in my pantry for baking.  I’m not a big sweets eater, but my husband is, so I try to bake him something once a week……….LOW-CARB, of course. 🙂 These are the ingredients I have found over 6 years of low-carb baking experiments that I just MUST keep in my baking pantry at all times. The first 4 items in red will probably last you about a year, so don’t let the price of a bag scare you off.  Other items will last varying lengths of time,  depending on how often you bake and size package you buy.

If you are new to low-carbing, you can spread the cost out over time by buying just 1 or 2 each month.  Eventually you’ll have your pantry stocked with what will cover most of your low-carb baking needs.  I order most of the hard-to-find ingredients from, as they offer flat-rate shipping.  However I order my coconut flour and bulk almond flour at as they have the finest grind I can find for those two items, resulting in nicer textured baked goods in my opinion.  I store the overage in my chest freezer in large Tupperware® containers.

Oat Fiber (This is NOT the same thing as oat flour or oat bran!)

Glucomannan Powder (also called Konjac powder)

Xanthan gum

Einkorn Wheat Flour (non-genetically modified wheat) [I order from Jovial

Almond Flour

Coconut Flour

Plain (unflavored, unsweetened) Whey Protein Isolate

Oat Flour (ground whole oats, used very sparingly)




Carbquick Bake Mix

Jennifer Eloff’s Splendid Gluten-Free Bake Mix (click for recipe)

Golden Flax Meal

Dark Flax Meal


I calculate my nutritional stats at, which utilizes the USDA Foods Database.  Foods that are not in their database, I key into an additional personal database of custom foods the data that appears on the Nutritional label on the food package/can/jar/bottle itself.   When I list nutritional info for my recipes, as a rule, I only include calories, fat, carbs, fiber, net carbs, protein and sodium.  I used to calculate other macronutrients  but it just got to be too time consuming to calculate and type them all out.  And so many readers have told me they don’t really look at that kind of detail anyway.


Printing My Recipes


1. There is a convenient Print Friendly icon at the bottom of each recipe.  It is the little printer icon just to the left of the red  Pinterest icon.  I know the hover-over message says “Click to Share” but it really means “Click to Print”.  Some programmer at WordPress designed the theme I use here and sadly I have no control over the script wording.   However, the print feature WORKS like a champ!  When you click that little icon, a Print Friendly window opens up.  You can change the size of the print, eliminate photo images and even eliminate entire lines and paragraphs of text from the print job.  I love that part.  🙂

2.  If that doesn’t work for some reason (Print Friendly software could be incompatible with your printer drivers), you can always do a File, Print from your browser (Internet Explorer, Firefox or Chrome).  Click File up on the toolbar and then click Print. I recommend specifying on your printer’s popup screen you want to just print pages 1-2, to avoid getting bunches of reader comments.  What can I say, browsers don’t know when to stop.  LOL

3.  If that doesn’t work, you can always do a Windows Copy and Paste of the recipe onto a blank page in Microsoft Word or Notepad and print the recipe from there.

Copyrighted Material


Please remember recipes are intellectual property.  Publishing them on the internet affords them protection under copyright laws, as well as the photographs published with the recipe.  It is perfectly OK to print my recipes on paper or to store a copy your computer for your own personal recipe collection.   You may post/share my recipes on the internet by name and/or photo, with a link back to my site for your readers to obtain the full recipe, as one does when one pins a recipe to Pinterest or as is done in a Facebook “share”.  🙂  However you may not publish them fully (as written) on another internet blog or Facebook page/group without my express permission.  And even if shared with proper link back to my site, it should not be done on a massive scale.  It’s not right to reap advertising profit/benefits from someone else’s hard work.

Some of my recipes published here (about 50 of them) appear in Jennifer Eloff’s Low Carbing Among Friends cookbooks.  Those recipes are clearly noted in the narrative as “appearing in” a particular volume of this series of cookbooks and are henceforth the copyrighted property of Eureka Publishing.  They may not be shared on other websites without the express permission of Eureka Publishing.  Contact if you have questions regarding or wish to use those particular recipes.





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.


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 me.  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.