Bacon Wrapped Scallops

ingredients

* 6 slices streaky bacon
* 12 scallops, rinsed and drained
* 3 tablespoons fresh lemon juice

1. Preheat oven to 350 F
2. Cut the bacon slices in half and wrap each half around a scallop. Use a cocktail stick to secure in place.
3. Drizzle lemon juice over scallops. Place on a baking tray. Bake in a preheated oven for 15 to 20 minutes or until bacon is crisp. Serve warm.

Garlic Spinach

Ingredients

* spinach
* olive oil
* garlic
* salt and pepper to taste
* optional: halved olives

Directions

1. Sautee garlic in olive oil, add spinach, salt, and pepper.
2. Stir frequently until spinach is well cooked.

The Stress Eater Diet

Do you eat when you are upset? If you do, you may be a stress eater. Don't worry, you are not alone. Stress or emotional eating is the practice of consuming large quantities of food, usually "comfort" or junk foods, in response to feelings instead of hunger. Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems and to deal with stress. Why?

I was lucky enough to get a copy of 'The Stress Eater Diet' . It is a great book that will show you how to lower your stress level so you "stress less and lose more".

The Stress Eater Diet's Solution

The Stress Eater Diet is a revolutionary program that can help rid you of stress and control your weight via a proven nutritional and exercise regime. It will reduce stress eating while balancing your mood and increasing your energy. The Stress Eater Diet combines:

- Nutrition
- Stress Relieving Exercise
- Calming Techniques
- Serotonin boosting foods (activating calming mood sensors in the brain)

The Stress Eater Diet will transform your stress eating into healthy eating and to a lifestyle that helps sheds pounds and energizes your life. It also includes natural ways to boost your serotonin levels and help you lead a less-stressed, healthy life.

There is a very useful blog: www.stresseaterdiet.com/blog that offers up-to-date studies, tips, and information.

There is also a simple quiz that can help you to find out if you are a stress eater: www.stresseaterquiz.com

Gillian McKeith's Weight Loss Plan

Abundance Food List

Seeds:

* 1. Flax
* 2. Hemp
* 3. Pumpkin
* 4. Sesame
* 5. Sunflower

Nuts:
* 6. Almonds
* 7. Brazil nuts
* 8. Cashews
* 9. Chestnuts
* 10. Coconuts
* 11. Hazelnuts
* 12. Pecans
* 13. Pine nuts
* 14. Pistachios
* 15. Walnuts

Fruit:

* 16. Apples
* 17. Apricots
* 18. Avocadoes
* 19. Bananas
* 20. Bilberries
* 21. Blackberries
* 22. Blackcurrants
* 23. Blueberries
* 24. Cherries
* 25. Cranberries
* 26. Damsons
* 27. Dates
* 28. Elderberry
* 29. Figs
* 30. Goji berries
* 31. Grapefruits
* 32. Grapes
* 33. Greengages
* 34. Guava
* 35. Kiwis
* 36. Lemons
* 37. Limes
* 38. Mangos
* 39. Melons
* 40. Mulberries
* 41. Papayas
* 42. Passion fruit
* 43. Peaches
* 44. Pears
* 45. Pineapples
* 46. Plums
* 47. Pomegranates
* 48. Prunes
* 49. Raspberries
* 50. Redcurrants
* 51. Strawberries
* 52. Tamarind

Vegetables:

* 53. Asparagus
* 54. Aubergines
* 55. Avocado
* 56. Beet greens
* 57. Beetroot
* 58. Broccoli
* 59. Brussels sprouts
* 60. Cabbage
* 61. Carrots
* 62. Chicory
* 63. Cauliflower
* 64. Celeriac
* 65. Celery
* 66. Courgettes
* 67. Cress
* 68. Cucumber
* 69. Dandelion greens
* 70. Endives
* 71. Fennel
* 72. Globe artichokes
* 73. Horseradish
* 74. Jerusalem artichokes
* 75. Kale
* 76. Lambs lettuce
* 77. Leeks
* 78. Lettuce
* 79. Mangetout
* 80. Marrow
* 81. Mustard greens
* 82. Olives
* 83. Onions
* 84. Pak choi (or bok choi)
* 85. Parsnips
* 86. Peas
* 87. Peppers
* 88. Purple sprouting broccoli
* 89. Radish
* 90. Rainbow chard
* 91. Rocket
* 92. Salsify
* 93. Shiitake mushrooms
* 94. Sorrel
* 95. Spinach
* 96. Spring onions
* 97. Squash
* 98. Swede
* 99. Sweetcorn
* 100. Sweet potatoes
* 101. Tomatoes
* 102. Turnips
* 103. Watercress

Sprouts:

* 104. Alfalfa sprouts
* 105. Chickpea sprouts
* 106. Clover sprouts
* 107. Lentil sprouts
* 108. Mung bean sprouts
* 109. Quinoa sprouts
* 110. Sunflower seed sprouts

Beans:

* 111. Aduki
* 112. Black turtle
* 113. Borlotti
* 114. Broad beans
* 115. Butter beans
* 116. Cannellini beans
* 117. Chickpeas
* 118. Edamame
* 119. Flageolet beans
* 120. French beans
* 121. Green beans
* 122. Haricot beans
* 123. Lentils
* 124. Mung beans
* 125. Pinto beans
* 126. Runner beans
* 127. Soya beans
* 128. String beans

Grains:

* 129. Amaranth
* 130. Barley
* 131. Brown rice
* 132. Buckwheat
* 133. Corn
* 134. Millet
* 135. Oats
* 136. Quinoa
* 137. Red rice
* 138. Rye
* 139. Spelt
* 140. Wild rice

Sea Vegetables:

* 141. Arame
* 142. Dulse
* 143. Hijiki
* 144. Kelp
* 145. Kombu
* 146. Nori
* 147. Wakame

Condiments:

* 148. Apple cider vinegar
* 149. Brown rice vinegar
* 150. Miso
* 151. Mustard
* 152. Sauerkraut
* 153. Tamari
* 154. Umeboshi plum sauce

Herbs and Spices:

* 155. Agar
* 156. All spice
* 157. Aniseed
* 158. Basil
* 159. Bay leaves
* 160. Cardamom
* 161. Cayenne
* 162. Chervil
* 163. Chives
* 164. Cinnamon
* 165. Coriander
* 166. Cumin
* 167. Dandelion
* 168. Dill
* 169. Fenugreek
* 170. Junipe
* 171. Garlic
* 172. Ginger
* 173. Ginseng
* 174. Laurel
* 175. Lovage
* 176. Marjoram
* 177. Mint
* 178. Mustard seeds
* 179. Nutmeg
* 180. Oregano
* 181. Parsley
* 182. Rosemary
* 183. Saffron
* 184. Sage
* 185. Tarragon
* 186. Thyme
* 187. Turmeric
* 188. Vanilla pods

Fish:

* 189. Flounder
* 190. Hake
* 191. Halibut
* 192. Herrings
* 193. Lemon Sole
* 194. Mackerel
* 195. Pilchards
* 196. Pollack
* 197. Red mullet
* 198. Salmon
* 199. Sardines
* 200. Sea bass
* 201. Sea bream
* 202. Snapper
* 203. Trout
* 204. Whiting

Meat and Eggs (Organic):

* 205. Chicken
* 206. Turkey
* 207. Eggs

Superfoods:

* 208. Wheatgrass
* 209. Barley grass
* 210. Spirulina
* 211 Aloe vera
* 212 Borage
* 213 Cacao
* 214 Blue green algae

SAMPLE MENU PLAN

7:15am FIRST THING IN THE MORNING
Cup Warm Water with a squeeze of lemon
1 Cup Nettle tea

7:30am GO OUT FOR A FAST BRISK 30 MINUTE WALK
Work up a sweat.

8:15am BREAKFAST
Large Punnet of Blueberries
(If you want a second punnet, then go for it).

10:15am MID MORNING SNACK
ONE VEGGIE JUICE
2 celery sticks
1 cucumber
2 carrots
ADD SPIRULINA

12 Noon: GO OUT FOR A FAST 30 MINUTE WALK

12:30pm: LUNCH
Tuna fish on a salad bed of Spinach. If you wish, steam spinach for one minute. HOLD THE MAYO.
6 Cherry tomatoes
Heap Spinach leaves
Handful of Dill herb sprinkled throughout.
Squeeze raw lemon and or a dash of orange.

MID AFTERNOON SNACK
1 VEGGIE JUICE
2 celery sticks, 2 cucumbers

6:00pm: Dance to loud music for 20 minutes before dinner.
Go wild!!

6:30pm: DINNER
Small veggie juice 1 cucumber and 1 celery stalk
Miso soup with tofu pieces and scallions. You can buy Miso in packets. Just add hot water. Chop up a few scallions.
Organic Turkey or Organic Chicken with steamed carrots and broccoli and a tablespoon of Miso soup to moisten your white meat.
Big handful Mung Bean sprouts and herbal leaves.

9:00pm: EVENING SNACK
1 or 2 fresh RAW peaches


Losing Weight Through Diet

NOTE: For full details, refer to the book " You Are What You Eat "

Eat early. Late-night eating is a recipe for weight gain because the body stores more food during sleep.

Food combine (book: page 78)

Abandon refined or processed foods (book: page 26)

Drink 8 glasses of water a day. Water is a natural appetite-suppressant. Note: Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties

Avoid margarine, full-fat milk, cheeses and cow's milk dairy products. Some people may find these foods harder to digest, you might try grain milks instead.

Avoid sugar - it lowers the metabolism.

Cut out wheat (especially bread) because it contains a high level of gluten and many people are intolerant to gluten.

Eat the good fats and rubbish the bad. Good fats can be found in avocados, pumpkin seeds, sunflower seeds, hemp seeds, flax seeds, fish, nuts and vegetables. Don't avoid these foods. They are high in good fats that fire up your metabolism so that you can lose the weight and keep it off for good. Bad fats are saturated fats, as found in fatty meats, cheese and butter. They are very hard to digest, clog your arteries and lead to illness and weight problems.

Don't skip meals and always eat breakfast. You stomach and spleen are at their strongest first thing in the morning. You also have the whole day to burn off the meal. If you want to raise metabolism, you have to eat at that time. If you don't, a signal goes to your brain. The brain interprets food as being scarce. Stress hormones are then released into your body. Muscle tissue is then shed in order to lessen the body's need for food. When you eat later, your body releases more insulin to make more fat as food may be scarce!

Go on my Detox Day (book: page 140). Toxins are stored in fatty tissue. It is possible that if you are full of toxins you may have a higher fat to muscle ratio. So helping to rid your body of poisons and chemicals can only help improve weight management.

Do not go on fad diets. Dieting slows down the metabolic rate - this is the rate at which you burn up calories for energy. An excess of toxins can lead to them being stored in your fat cells. In this scenario the body will not let go of the fat cells until it is ready to let go of the toxins (this indicates the importance of detoxing). You lose muscle tone. You get depressed. Instead, go on my diet of abundance. Eat more than before but the right foods. (Book: page 82)

Exercise. Burn that fat. Exercise raises the metabolic rate so calories are used up faster. To get started, simply start walking - it is a great way to shift fat.

Get your metabolism going. First thing in the morning, drink a cup of warm water with a squeeze of lemon.

Cut out alcohol. It weakens your liver, the basic organ for fat metabolism. Beer and wine are also full of sugar, plus alcohol stimulates your appetite.

Take supplements. Most overweight people are deficient in major nutrients. There are also some other helpful nutrients that can help burn fat, increase metabolism and so on. Below is a basic list of important nutrients and supplements. I am not suggesting that you take all the supplements I mention at once.

Caponata Stew

Caponata is a Sicilian stew traditionally made with fried eggplant and served at room temperature. This version gets its rich taste from simmered vegetables.

Serves 6

Ingredients

* 1 medium eggplant, peeled and diced (about 3 1/2 cups)
* 2 tsp. olive oil
* 1 medium white onion, peeled and chopped (about 1 cup)
* 3 cloves garlic, minced (about 1 Tbs.)
* 1 jalapeño pepper, seeded and minced (about 1 Tbs.)
* 8 oz. cremini mushrooms, chopped into 1/2-inch pieces (about 3 cups)
* 1 28-oz. can diced fire-roasted tomatoes
* 1/2 cup dry red wine or 1/4 cup red wine vinegar
* 2 Tbs. capers, drained and rinsed
* 1 tsp. dried oregano

1. Place eggplant in colander, and sprinkle generously with salt. Let stand 10 minutes. Rinse under cold water, and pat dry with paper towels.
2. Heat oil in large pot or Dutch oven over medium heat. Add onion, garlic and jalapeño, and sauté 10 minutes, or until onion is softened and translucent. Add eggplant and mushrooms, and sauté 10 minutes more, or until vegetables are tender.
3. Stir in tomatoes, 1 cup water, wine, capers and oregano. Bring to a boil, cover, reduce heat to low, and simmer 50 to 60 minutes, or until vegetables are tender. Season with salt and pepper.

Nutritional Information

Per SERVING: Calories: 82, Protein: 3g, Total fat: 1.5g, Saturated fat: 0.5g, Carbs: 14g, Cholesterol: mg, Sodium: 483mg, Fiber: 4g, Sugars: 7g

Gingery Sweet potato soup

Ingredients:

• 2 medium sized Sweet potatoes, peeled and chopped into big size chunk
• Leek: ½ cup chopped (optional)
• 1 inch or 1 to 2 tsp Ginger, chopped
• Thai chili: 1 small (whole –if you don’t want spicy –you can fish it after it is cooked)
• 2 cups or more Vegetable broth or plain water

1. Put all the ingredients in the pot and cook until the sweet potato and leaks are soft. Take out the chili or leave it your wish! Make a puree with the hand blender and season with salt, adjust with water if it is thick.
2. Garnish with any herb you have around, cilantro will be fine!

weigh in

Well, I weighed in and lost anything at all!!! Oh well, I am still working on how to do this as a low carb and gluten free/dairy free. I didn't gain weight so that at least I can be proud of.

On a completely unrelated note, Princess Belle came home and asked for pancakes for Pancake Day. I looked up a recipe and made her some gluten free (NOT LOW CARB) pancakes that turned out really well. I also made a syrup that was extremely popular with her and Prince Charming (IT WASN'T LOW CARB EITHER)

Here is the gluten free Pancake:

Gluten Free/Casein Free Buckwheat Pancakes

• 1 cup buckwheat flour
• 1/2 cup rice flour
• 1-1/2 tsp. baking powder
• 1/2 tsp. salt
• 1 Tbs. sugar
• 1-1/2 cup almond milk
• 3 Tbs. canola oil
• 3 Tbs. molasses
• 2 eggs
• 1/2 tsp. vanilla

Combine dry ingredients in a large bowl. In a medium bowl, whisk together wet ingredients. Add wet mixture to dry mixture and whisk until combined--do not overmix. Pour by 1/3 cupfuls onto preheated and greased griddle. Serve hot with syrup.

gluten free dairy free Syrup

1 1/2 cups water
1 cup sugar
1 tablespoon gluten free margarine
1 tablespoon flavoring of your choice. (I used strawberry)

Stir and heat syrup until sugar is clear and it turns slightly golden. (about 3 or 4 minutes).

Foolproof Rib Roast‏

INGREDIENTS

• 1 (5 pound) standing beef rib roast
• 2 teaspoons salt
• 1 teaspoon ground black pepper
• 1 teaspoon garlic powder

DIRECTIONS

1. Allow roast to stand at room temperature for at least 1 hour.
2. Preheat the oven to 375 degrees F (190 degrees C). Combine the salt, pepper and garlic powder in a small cup. Place the roast on a rack in a roasting pan so that the fatty side is up and the rib side is on the bottom. Rub the seasoning onto the roast.
3. Roast for 1 hour in the preheated oven. Turn the oven off and leave the roast inside. Do not open the door. Leave it in there for 3 hours. 30 to 40 minutes before serving, turn the oven back on at 375 degrees F (190 degrees C) to reheat the roast. The internal temperature should be at least 145 degrees F (62 degrees C). Remove from the oven and let rest for 10 minutes before carving into servings.

Gingery Marinated Beef Cubes

Ingredients

* 1 tablespoon sesame seed
* 1/4 cup Gluten free soy sauce
* 2-3 teaspoons minced fresh ginger
* 3 garlic cloves, minced
* 1 teaspoon Splenda
* 1 teaspoon vinegar
* 2 green onions, thinly sliced (including tops)
* 1/4 teaspoon cayenne
* 5 tablespoons oil
* 1 1/2 lbs boneless beef sirloin or top round beef or boneless
beef chuck roast, cut into 3/4-inch cubes
* lettuce leaf (optional)

Directions

1. Toast sesame seeds in a small frying pan over medium heat, shaking pan frequently until golden (about 3 minutes).
   
2. In a bowl, mix sesame seeds, soy sauce, ginger, garlic, sugar, vinegar, onions, cayenne and 1 T. of the oil. Add meat, stirring to coat. Cover and refrigerate for at least 2 hours or until the next day.
3. Heat 2 more T. of the oil in a wide frying pan over high heat. Add meat, half at a time, and cook, stirring, until done to your liking when cut (about 2 minutes for medium doneness). Repeat with remaining meat, adding remaining oil as needed.
4. Serve with toothpicks, or eat the mixture wrapped in lettuce leaves.

Deviled Eggs

Ingredients

• 6 eggs, hard-cooked
• salt and pepper to taste
• 1/4 c GF mayonnaise
• 1/4 t dill weed, dried
• 1/2 t dry mustard
• pimento strips - garnish

Directions

Halve 6 hard-cooked eggs lengthwise, remove yolks. Mash yolks; mix with mayonnaise and remainder of ingredients. Mix well. If too dry, add a bit more mayonnaise. Refill egg whites, using pastry tube if desired. Trim with thin pimento strips (optional).

Hard Boiled Eggs

Ingredients
12 eggs

DIRECTIONS
Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with cold water; transfer the eggs from the pot to the cold water. Replace the water with cold water as needed to keep cold until the eggs are completely cooled. Chill in refrigerator at least 2 hours before peeling.

Spicy Beef and Macaroni

(not low carb, but kid-friendly, easy, gluten and dairy free and too good not to share!

Ingredients

• 1 pound ground beef
• 2 cup water
• 1 medium onion, diced
• 2 cup GF elbow macaroni
• 1 green pepper, diced
• 1 cup GF barbecue sauce

Directions

In a deep skillet, brown the meat. Add the diced onion and green pepper; cook until tender. Stir in water, macaroni and barbecue sauce.

Cover and simmer until macaroni is tender, 6 to 8 minutes

Hits at our house.

I tried GFCF Vegetarian Gravy yesterday for supper. I used it but made it non-vegetarian with ground beef, used cornstarch and added mushrooms. It was totally yummy! I would totally recommend it as a sauce for beef and broccoli served with mashed turnips. It was a smash hit with the whole family and definitely one I will be using again.

I am experimenting with new ways to use the nutritional yeast that I bought the other day. I really enjoy the flavor it adds to things and it makes up for the fact that I haven't been able to find any gluten free bouillon.

I am also really enjoying microwaved flax bread. It has been a great way to have sandwiches and toast for breakfast and such for only 3 net carbs.

Broccoli Crunch

The success of this salad hinges on the broccoli. Buy good-quality bright green broccoli with tight florets. Now that you have good broccoli, do your best not to overcook it - you don't want it turning to mush.

• 4 -5 cups tiny broccoli florets (and chopped stalks if you like)
• 1 garlic clove, smashed and chopped
• scant 1/2 teaspoon fine grain sea salt
• 1/4 cup almond butter
• 3 tablespoons freshly squeezed lemon juice
• 1 teaspoon honey (I am going to try a little splenda)
  
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons hot water
• 2 small crisp apples, cut into bit-sized pieces (if you aren't going to use the apples immediately, let them sit in a bowl of water with the juice of 1/2 a lemon)
• 1/2 small red onion, thinly sliced
• 1/2 cup toasted or candied walnuts or almonds
• 1/3 cup pan-fried crunchy shallots*
• chives (optional)

1. Bring a medium pot of water to a boil and salt as you would pasta water. Boil the broccoli just long enough to take the raw edge of - 10 or 15 seconds.
   
2. Drain and immerse it in cold water (or let cold water run over it). Drain. Set aside.
3. Make the dressing by sprinkling the salt over the clove of garlic. Smash the clove and chop, smash and chop - turning it into a paste. In a small bowl whisk the salty garlic paste with the almond butter, lemon juice, honey and olive oil. Add the hot water and whisk until light and creamy. Taste, make any adjustments and set aside.
4. In a large bowl gently toss the broccoli, apples, red onion, most of the shallots and nuts with a generous drizzle of the almond dressing. Turn out onto a platter and finish with the rest of the shallots and chives if you like.
   

Serves 4.

*Stir together the shallots, a splash of olive oil and big pinch of salt In a large skillet over medium heat. Stir every few minutes, you want the shallots to slowly brown over about fifteen minutes. Let them get dark, dark brown (but not burn), and if needed turn down the heat. Remove from skillet and onto a paper towel to cool in a single layer where they will crisp up a bit

Sicilian Vegetable Stew

4 servings

Ingredients:

• 2 lb medium-size eggplants
• Salt
• 1/2 lb onions, thinly sliced
• 1/3 cup olive oil
• 1 lb ripe tomatoes, seeded and cut into strips
• 2 tablespoons capers, drained
• 2 or 3 celery stalks, chopped
• 6 oz olives
• 1/3 cup vinegar of any kind
• 1 teaspoon Splenda

Preparation Method:

1. Wash the eggplants, cut them into small pieces, put them into a large strainer and sprinkle with salt. Set aside to drain for at least 1 hour.
   
2. Meanwhile, combine the onions with one-third of the olive oil in a wide, shallow pan. Cook until golden. Add the tomatoes, capers, celery and olives. Mix well and cook for 15 minutes, set aside.
3. Rinse the eggplant and dry completely.
   
4. Heat the remaining oil in a skillet over high heat.
   
5. When the oil reaches its maximum temperature, add the eggplant pieces and fry until well browned. Drain. Stir the eggplant into the tomato mixture.
6. Sprinkle on the vinegar and Splenda and return to low heat. Cook until the vinegar completely evaporates. Serve either warm or cold.

Carbs:
Approx 8.5 grams carbs per serving.

Pancakes - Low Carb, No Soy

One word of caution on this recipe: I would suggest keeping the size of these almond pancakes on the small side. Larger pancakes have a tough time sticking together.

* 1 cup almond meal
* 3 large eggs
* 1/8 teaspoon vanilla extract
* 1/8 teaspoon cinnamon, ground

1. Mix it all together until a batter forms.
2. Pour the batter onto a buttered or greased skillet.
3. Cook over medium heat until both sides are golden brown.
4. Top with low carb syrup, or fresh berries and enjoy.

Nutrition Facts
Recipe makes 1 serving
Calories 771
Total Fat 63.0g
Saturated Fat 8.3g
Trans Fat 0.0g
Total Carbohydrate 20.2g

GFCF Vegetarian Gravy

Ingredients:

• 1/2 cup vegetable oil
• 1/3 cup chopped onion
• 5 cloves garlic, minced
• 1/2 cup gfcf all-purpose flour (or appropriate amount of cornstarch)
  
• 4 teaspoons nutritional yeast
• 4 tablespoons gluten free soy sauce
• 2 cups gluten free vegetable broth
• 1/2 teaspoon dried sage
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions:

1. Heat oil in a medium saucepan over medium heat.
   
2. Saute onion and garlic until soft and translucent, about 5 minutes.
   
3. Stir in flour, nutritional yeast, and soy sauce to form a smooth paste.
   
4. Gradually whisk in the broth.
   
5. Season with sage, salt, and pepper.
   
6. Bring to a boil. Reduce heat, and simmer, stirring constantly, for 8 to 10 minutes, or until thickened.

Easy Dairy Free Cheeze Sauce

Ingredients

* 1/2 cup nutritional yeast
* 1/4 cup cornstarch
* 2 Tablespoons soy flour
* 1 teaspoon salt, to taste
* 1/2 teaspoon garlic powder
* 2 cups water, divided
* 1 teaspoon yellow mustard (try Dijon for a different, less sharp, taste)
* 1/2 cup vegetable oil (can decrease amount to 1/3 cup, if concerned about fat content)

Directions

1. Mix the dry ingredients in a saucepan.
2. Whisk in 1 cup of water and cook over medium heat, whisking constantly until it thickens and bubbles.
3. Remove from heat and whisk in the oil and mustard.
4. Return to the heat and gradually add the remaining 1 cup water.
5. Cook until thickened and bubbly, and it’s about the consistency of a nacho cheese sauce (or to your preference)
6. Spoon onto the pizza or lasagna and broil until golden.
7. Possible additions: green onions, dried minced onion, dried basil and/or oregano, a sprinkling of paprika, chili powder, ancho chile powder, etc. Be creative!

Note: nutritional yeast doesn’t automatically have lots of B12 in it, but it is often fortified with it. Make sure you ask your supplier when buying it, or check the label. Also, B12 is light sensitive, so keep your yeast cool and dark, and buying it out of open-lit bins probably isn’t a good idea if you’re using it to supplement your diet.

Shopping trip and Question

I went shopping today. I had fun roaming through the health food section and finding all sorts of things I want to try. I spent half my budget there, but I am excited. I have Nutritional Yeast, Guar Gum, Soy Flour, three different kinds of milk, and all sorts of things I haven't been able to find. I am trying to build up a pantry of things to have on hand that will make eating in a gluten and dairy free manner much easier. I even manaaged to stock up on extras of every day stuff like baby food and formula and eggs. I love days when I can actually feel like I am starting to rebuild the extras I had in my cupboard before I had start all over again in a gluten and dairy free way.

I am having fun looking for gluten free/dairy free/low carb foods. I am going to try to be as healthy as possible doing it. And I will share what I find. I will also find some gluten free/dairy free/non-low carb stuff for Princess Belle. (She is by far skinny enough and I would like her to up on a little weight). Do you want me to share those recipes as well??

Green Beans with Pine Nuts, Garlic & Basil

Ingredients

• 3 Tablespoons pine nuts
• 1 lb. green beans, trimmed
• 1 Tablespoon unsalted butter
• 1 garlic clove, minced
• 1 Tablespoon fresh basil, chopped
• Salt and freshly ground black pepper

Directions

1. Place the pine nuts in a dry skillet and cook over medium heat, shaking the pan occasionally, for about 2 minutes or until they are golden in spots. (Be sure to watch them carefully so they don’t burn.) Transfer the pine nuts to a plate and let cool.
2. Bring a shallow pan of water to a boil. Add the green beans and cook until just tender. Drain. Return the beans to the pan and add the butter and garlic; sauté for 2 minutes. Stir in the fresh basil and adjust seasonings to taste with salt and freshly ground black pepper. Remove from heat and serve.

Thai Pork & Basil Stir-fry

Ingredients

• 2 Tablespoons vegetable oil
• 1 Tablespoon garlic, minced
• 1 jalapeno, seeded, and slivered
• 3/4 pound boneless pork, thinly sliced
• 1/2 cup basil leaves, sliced
• 2 scallions, cut into 1" pieces
• 1/4 cup gf chicken broth
• 1-1/2 Tablespoons fish sauce
• 1 teaspoon sugar
• 1-1/2 teaspoon corn starch dissolved in (or use low carb thickener)
  
• 1 Tablespoon water

Directions
Place a wok over high heat until hot and add oil. When hot, stir-fry garlic and jalapeno until fragrant. Add pork and stir until no longer pink. Add basil and scallions; stir. Add broth, fish sauce and sugar; continuing to stir. Add cornstarch mixture and stir until thickened.

Chops w/Garlic Pepper Rub

Ingredients

• 4 loin pork chops
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1/2 teaspoon cracked peppercorns
• 1/2 teaspoon dried oregano
• 1 Tablespoon olive oil
• Salt

Directions

1. On a cutting board sprinkle salt on minced garlic. With the side of a chef’s knife, mash salt into minced garlic to make a paste.
2. Place garlic paste in a small bowl and add pepper and oregano.
3. Spread garlic pepper rub over one side of chops.
4. Heat a large, heavy skillet over medium-high heat. Add oil, and when hot, add chops, rub- side down; seasoning tops with salt. Pan-fry until nicely browned, then turn over and brown other side.
5. Chops are done when meat is fairly firm when pressed and there are no red juices. Serve immediately.

Roast Pork Loin Wrapped in Bacon & Rosemary

Ingredients

• One 3 pound boneless pork loin
• 1 garlic bulb, roasted
• Salt and freshly ground black pepper
• 4-5 thin slices of bacon
• 6 long rosemary sprigs
• 6 thyme springs

Directions

1. Preheat oven to 350°F.
2. Using a small knife, make 1-inch-deep slits all over the pork loin. Stuff each slit with roasted garlic. Season entire loin generously with salt and freshly ground black pepper. Wrap bacon around pork. Tuck rosemary and thyme sprigs under bacon. Secure bacon slices with kitchen string.
3. Place roast in a roasting pan. Roast for 1 hour, or until internal temperature reaches 130°F.
4. Transfer pork loin to a cutting board and tent with foil to keep warm. Let rest for 10-15 minutes.
5. Discard kitchen string and herbs. Cut pork into thick slices and serve.

To roast garlic:
Cut about 1/4" off the top of a whole bulb of garlic. Rub all over with olive oil and wrap in foil. Place in a 350 degree oven for 45 minutes. Squeeze the garlic out from the skins.

Marinated Baked Salmon

Ingredients:

• 2 salmon steaks
• 2 cloves garlic - minced
  
• 1 tbsp grated ginger
  
• ½ lemon
• Fresh raw spinach
• 2 fresh raw leeks
• Fresh coriander.

Method:

1. Cut the leeks into approximately 12 chunks.
2. Steam or boil leeks for about 5 minutes to gently soften.
3. Rinse and dry the salmon. Place a liberal amount of fresh raw spinach in a shallow oven pan.
4. Place the softened leeks on top of the spinach. Then place the salmon on top of the leeks.
5. Mix the olive oil, minced garlic and grated ginger together; then brush it over the fish.
6. Keep extra amounts of the olive oil mixture on hand to brush the fish throughout the cooking process. Squeeze fresh lemon juice onto the fish and spinach.
7. Place into pre-heated oven at 200°C/400°F/Gas Mark 6 for approximately 25 minutes. While cooking, brush the olive oil mixture onto the salmon every 10 minutes. If desired, squeeze over more lemon juice too.
8. Good if you serve the salmon with Avocado Cream Sauce. If desired, squeeze lemon juice too.

Avacado Cream Sauce

Ingredients:

• 2 very soft Avocados
• 2 stalks finely chopped fresh raw spring onions (I used green onions)
  
• ¼ tsp of coriander powder
• ¼ tsp seaweed seasoning (where do you get this? I left out)
  
• ½ tsp olive oil
• 3-4 tbsps 4 water

Method:
Place the water (approximately 3 tbsps) at the bottom of a blender
Then add raw avocados, spring onion, coriander, salt, olive oil and seaweed seasoning into the blender.
Using the blender, mix until all smooth and creamy.
The consistency should be a fluffy soft cream. Use this cream as a delicious topping for salmon.
The avocado cream sauce may also be used as a dressing for salad.

Getting better.

Things are going better right now. I am feeling more confident that I will find substitutes for the foods that I am missing. The way I feel makes a big difference.

I am going to be picking up some frozen fruit tomorrow so that I can make smoothies for treats for us. It will cure my sweet tooth and that will make me happy. It will be fine. I can do this.

I realized that I thought I had cut out soy but the cheese I have been eating has soy. So, I guess I better cut that out too for now to give my tummy some time to heal completely. I have to be careful, but I can do this. Reading labels is key.

Low Carb Wrap

Makes a flexible wrap for sandwiches or crepes. Could also be a thin pancake.
1 wrap

• 1 extra large egg
• 1 pinch salt
• 1 teaspoon soy protein isolate

1. Whisk all ingredients together until smooth batter forms.
2. Heat 7 inch non-stick skillet over medium high heat until pan is quite warm, but not too hot.
3. Pour batter into pan and immediately begin slowly rotating the pan to spread the batter into a thin layer.
4. Continue to rotate the pan until all of the liquid is set, but the top is still moist.
5. Flip the crepe/wrap to cook on the other side. This take only a couple of seconds.
6. Turn the cooked crepe/wrap out onto a plate.
7. Use as desired. Can sweeten the batter with low-carb sweetener if desired, then use as a pancake or dessert crepe.

Chicken Vegetable Chili

Ingredients:

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 1 medium red onion, diced
• 1 green bell pepper, diced
• 2 red bell peppers, diced
• 2 garlic cloves, minced
• 4 cups cooked chicken, chopped
• 2 – 14.5 ounce cans kidney beans, drained and rinsed (which could be left out to lower carbs)
  
• 1 – 14.5 ounce can diced tomatoes
• 2 – 15 ounce cans low sodium tomato sauce
• 4 tablespoon of Taco Seasoning (or to taste)
  

Directions:

1. In a large saucepan, heat oil over medium heat; sauté onions, peppers and garlic with Taco Seasoning until vegetables are tender
2. Add remaining ingredients
3. Simmer uncovered for 20 minutes or until thoroughly heated

Soy Milk Cream of Broccoli Soup

Ingredients

• 1 stalk Broccoli
• 1 1/2 cup Soy Milk.
• 2 Tbsp. Soy Flour
• Salt and Pepper to taste.
• A spray of Canola oil.

1. Steam Broccoli to preferred doneness.
2. Spray a medium sized saucepan with Canola oil, to help keep the milk from sticking, or scorching.
3. Put the Soy Milk in the saucepan, and stir constantly, with a small turner, to reach the whole bottom.
4. Mix the Soy Flour with a little of the Milk after it has heated a little.
5. As the Milk heats, stir, and when it reachs a hot tempeture, pour in the Soy Flour and stir with a wire whisk to stir out any lumps that may be there.
6. After it starts to steam a bit add the Steamed broccoli and stir gently from the bottom of the pan, for this will stick if it isn't stirred from the bottom.
7. Makes two one cup servings.

I left out the soy flour and used frozen broccoli and added some extra veggies. I also added some soy cheese and some hot sauce. It was really yummy.

Number of Servings: 2

Nutritional Info
Fat: 3.0g
Carbohydrates: 6.0g
Calories:75.0
Protein: 5.3g

Soy flour cookies

A delicious lemon cookie made gluten free by using soy flour in place of wheat. Also dairy free.

Makes 20 cookies

• 3 tablespoons oil or melted fat
• 1/3 cup Splenda
  
• 1/2 teaspoon GFCF Vanilla or lemon extract
• 1 cup soy flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 4 tablespoon water

Mix together the fat and Splenda. Blend in the flavourings. Sift together the dry ingredients three times (to add volume to the flour). Add these to the fat mixtures. Add water and mix again. Form the dough into a roll. Chill for 1 to 2 hours. Cut into as thin of slices as possible and bake on a well greased cookie sheet. Bake at 325 degrees for about 15 minutes.

Variations:

Drop cookies can be made with this recipe . You do not need to refrigerate the dough if you are making drop cookies. Form the dough into small balls as you would for peanut butter cookies. Place on a greased cookie sheet. Flatten each cookie with the tines of a fork and add 1/2 teaspoon of jelly to the centre of each cookie.

Thoughts

Doing Low carb goes relatively well with being gluten and dairy free. The only thing I am finding hard is the cheese. I am really missing it a lot. I really want to make a cheesecake too, but there is the cream cheese. Oh well, this will get easier, I know it will.

In the meantime, I am pleased to be cooking one meal for the whole family. It is low carb, gluten free and dairy free. Princess Belle gets lots of carbs all the other times of the day, although she gets a kick out of eating the same things as me and as long as she is eating healthy, I am cool with that.

I ordered a new cookbook that is for kid-friendly allergy recipes. I think it will be superhelpful in finding recipes for Princess Belle.

I am getting a bit stuck on recipes that are gluten free dairy free and low carb for suppers. I am kind of in a rut. I will have to go through my blog and see what strikes my fancy I guess.

As much as this way of life makes things complicated, I look around my house and see how much more I am getting done now a days and I know it is worth it and I know this will get easier with time.

Pepper Steak

This can be made with turkey breast tenders, chicken tenders, or - I'm serious here - ... Tofu!!! Of course if you are going to use Tofu you have to put it in last so it doesn't fall apart - but it's really not bad at all! Quite tasty actually!

Ingredients

• 3/ 4 lb. tenderized top round steak, (select grade - visible fat removed), cut into thin strips
• 1 green bell pepper, cut into thin strips
• 1 - 16 ounce can Italian style stewed tomatoes
• 1 large onion, sliced
• 1 / 2 teaspoon garlic salt

1. Sauté meat strips in a sprayed non-stick pan for 3 minutes.
2. Add all remaining ingredients except rice and simmer, covered, for 1 hour.
3. Check periodically to see if it needs water.
   

Beef with Eggplant

Ingredients

• 1 lb stewing beef
• 1 tsp dried thyme
• 3 Tbls vegetable oil
• 1 lg onion, finely chopped
• 2 garlic cloves, crushed
• 4 canned plum tomatoes, chopped
• 4 Tbls of the juice from the tomatoes
• 1 Tbls tomato paste
• ½ tsp allspice
• 1 fresh red chili, seeded and chopped
• 3 & 3/4 cups stock or water
• 1 lg eggplant
• salt and freshly ground black pepper

1. Cut the meat into cubes and season with ½ tsp of the thyme and salt and pepper.
2. Heat 1 Tbls of the oil in a large saucepan and fry the meat, in batches if necessary, for 8-10 minutes until well browned.
3. Transfer to a bowl using a slotted spoon and set aside.
4. Heat the remaining oil in the saucepan and fry the onion and garlic for a few minutes, then add the tomatoes and tomato juice and simmer for 5-10 minutes, stirring occasionally.
5. Add the tomato paste, allspice, chili and remaining thyme, stir well, then add the reserved beef cubes and the stock or water.
6. Bring to a boil, cover and let the meat mixture simmer gently for 30 minutes.
7. Cut the eggplant into 1/2" dice. Stir into the meat mixture and cook, covered, for another 30 minutes or until the beef is completely tender.
8. Adjust the seasoning to taste and serve hot.

Roasted Broccoli

Ingredient

5 cup broccoli florets
2 tbsp light balsamic vinaigrette
1 1/2 tsp balsamic vinegar

In a large resealable plastic bag; combine broccoli, vinaigrette and vinegar. Shake the bag to coat well. Arrange broccoli on lightly greased baking sheet in a single layer. Bake in preheated 400 F (200 C) oven for 12 to 15 minutes or until broccoli is tender-crisp and lightly browned.

Serves 4

Chicken Wings Dry Rub

Wings are so juicy they squirt when bit into. PERFECTLY spiced, nice complex bite to it.
This is a dry rub grill recipe.

Ingredients:
* 12 chicken wings
* 2 tablespoons sweet paprika
* 3/4 teaspoon cayenne
* 2 teaspoons garlic powder
* 2 teaspoons onion powder
* 2 teaspoon salt
* 1 teaspoon thyme
* 1 teaspoon oregano
* 1 teaspoon parsley
* 1/4 teaspoon black pepper

Stir dry ingredients, combine with chicken wings in a plastic bag. Shake well and leave in refrigerator at least 2 hours. Place on preheated grill and cook for approximately 10-12 minutes or until done. Or just throw them in an extremely hot oven 450-500 until done.

On Princess Belle's new way of eating

So Princess Belle is doing well. We went out and got our hair cut the same way and she says we are twins. She likes that she has to eat the same thing as me, it makes her going gluten and dairy free a lot easier. She hasn't had a lot of complaints about it.

I told her that we are having fun trying new foods together. (I do give her more carbs than I get, but she hasn't noticed that.)

This morning we made microwave flax bread and I cut it into slices and made us egg muffins with rice cheese. We decided we didn't like the American flavored rice Cheese but we do like the pepperjack and we love love love the nacho flavored! I have three kinds of milk in the fridge to see which one I like the best to replace regular milk.

I am hoping to get some scales this month if I can swing it. I would love to know how I am doing weight-wise. It is so hard to stay motivated when I have no idea what I am accomplishing.

Muffin in a Minute

• 1/4 cup flax meal
• 1/2 teaspoon baking powder
• 1 packet splenda
• 1 teaspoon cinnamon
• 1 large egg
• 1 teaspoon of gfcf margarine
  

1. Put dry ingredients in a coffee mug (or bowl for different shape)
2. Stir
3. Add egg and butter. Mix.

Microwave 1 minute on high.
Take out, slice, butter, enjoy.

Serving size: 1

Notes: 1.5 net carbs
Per serving: 235 calories; 18g fat (63% calories from fat); 12g protein; 11g carbs; 223mg cholesterol; 284mg sodium

microwaved flax bread

• 1 ounce of melted gfcf margarine
  
• 2 medium eggs
• 8 TBSP. Flax meal
• 1 teaspoon of baking powder.
• 2 TB butter

Mix together and put in the microwave and nuke for 3 minutes.
This makes a fairly close-textured bread that tastes to like wholemeal bread.

About 570 cals for the whole recipe
Other info - whole recipe has
Total fat 48 gms
Carbs 18gms (including 15 gms fibre) - so only 3 net carbs
Protein 20 gms

NOTES:

• some people said it was eggy so you can use one egg. It comes out a little smaller with less egg taste. Reduce cooking time from 3 minutes to 2 when making it this way.
• If microwaved cakes/breads aren't to your liking, so bake it in the oven in a disposable mini-loaf pan for about 15 minutes at 375. After cooling slightly on a wire rack, sliced it into 4 slices, lengthwise. This doesn't have the wet-density of the microwave flax bread some have tried before.

Shopping thoughts

So, I am preparing to get the groceries that will enable us to keep Princess Belle on a Gluten Free Dairy Free diet. I know that first and foremost shop around the edges of the store, meats, fruits and veggies. I am still trying to sort out what she can bring for her lunches and snacks at school. This is all so new to me.

On top of that I am switching Prince Charming and I to low carb as well as gluten free and dairy free. Which makes grocery shopping even more complicated.

And, I have no idea what to do with all these gluten and dairy filled groceries left in this house. I can't have them up here in the kitchen where they are a temptation to Princess Belle. So I will either have to give them away or store them in the basement.

On the other hand, I am also worried about convincing Princess Belle not to trade her lunches and snacks at school. It will sabotage everything we are trying to do for her.

It would be easier to let her eat what she wants, but I want her to be the best her she can be. I would love for her symptoms to disappear and her life be easier. I hope that doing this diet will do that for her. I would love it if a year from now, she no longer looks so tall and slender. I would love for her to fill out a little and look healthy. I would love the bags under her eyes to disappear. I am hoping this will help.

Conversations in the glass castle

Here is a conversation that I had with Princess Belle. I have to say, it made me so happy! (and it made me laugh):

Princess Belle: Mommy did your belly get smaller?

Me: What do you mean?

Princess Belle: Well, before you looked like you still had a baby in your belly, but you don't anymore. Now you just look like Mommy.

Me: (in my head I am dancing a little jig and yelling woohoo at the top of my lungs) Well I probably did lose some weight in my belly.

Princess Belle: okay (runs off to play)

Me: What is her allowance? I need to double it.

Prince Charming: Mommy, she doesn't get an allowance. Double nothing is still nothing.

Me: Its a deal!

Prince Charming: Mommy that is not very nice (laughing)

Almond Pancakes

Ingredients

• 1/2 c ground almonds
• 1/4 tsp baking powder
• 1/4 tsp sea salt
• 1 egg, separated
• a little water, coconut milk, or cream, if needed

1. Mix the dry ingredients. Add the egg yolk. If it's to thick, add a little water (or whatever) to thin it out till its a thick pancake batter texture.
2. Whip the egg white to soft peaks. Fold the egg whites into the mixture. Cook on an ungreased/lightly greased pan.
3. Makes enough for one by themselves, or two as a side dish.
4. Whipping the egg white makes them a little lighter, but you can skip that step if you like.

NOTE: I usually include the carb count when I know it. I am not sure of the carb count on these if anyone lets me know, I will share it.

Trying to sort this out.

I have been doing so amazingly well, but I do have one thing that I need to figure out. I am having a reaction to something I have first thing in the morning. I have a terrible suspicion that it is soy! The last couple of days after breakfast I have a terrible reaction. So either I am reacting to eating first thing in the morning in general, or I am reacting to my soy honey vanilla chai latte. Yesterday I left out the soy milk and just made a Honey Vanilla Chai tea. I still reacted. But, I checked the tea and it has soy too. So this morning I had no tea at all and I had no reaction at all. Now in a little while I will have a Honey Ginseng Green Tea, and I will see if I react to that. I hate the idea that I may not be able to have Soy either!!!!

Flourless Almond Cookies

Ingredients

• 1 cup almond butter/ or peanut butter
• 1 egg
• 1/2 cup Splenda
  
• 1 teaspoon baking powder
• 1 teaspoon vanilla
• sugar free marmalade or jam
  

1. Turn oven on to 350 fahrenheit.
2. Mix egg, sugar and vanilla in a bowl.
3. Then mix in almond butter and baking powder.
4. On a parchment paper covered baking tray make a thumb print in each cookie and fill with jam or marmalade.
5. Place in oven for about 12 min.
6. Allow cookies to cool and store in an airtight container

Sugared Walnuts

Makes about 2 cups of nuts. Plenty for the Sage, Walnut and Fig stuffing, plus some to snack on.

Ingredients

• 2 egg whites
• 1/4 natural cane sugar (low carb use artificial sweetener of choice)
• 2 1/2 teaspoons fine grain sea salt
• 2 cups walnuts, shelled

1. Preheat the oven to 325 degrees.
2. Whisk together the egg whites, sugar, and salt until well combined.
3. Fold in the walnuts, stirring until well coated.
4. Place in a sieve and allow to drain for a couple minutes before placing the nuts in a single later on a parchment-lined baking sheet.
5. Roast for 15 minutes, until the nuts take on a golden hue and the coating has dried out quite a bit and hardened.
6. Remove from oven and cool

One more thing

To add to my excitement, after one too many calls from the school and too many months waiting for our next appointment with the doctor, we have decided to try Princess Belle out on a Gluten free dairy free diet to see if helps her out. Anything at all to improve life for her is worth it. I am just more than a little lost on how to do this for her.

I am at least lucky enough that she has broadened her horizons on which foods she will eat. I will have to stop having her get her lunches at school. I called them and after talking to them, I am convinced that they are completely unaware of what contains gluten. (They said that they could make some accommodations for a gfcf diet like leaving mayo off of her sandwiches!!) After speaking to them, I decided there was no way I could trust them with her diet.

So now I am off to research school lunch ideas. And other ideas on what to feed a gfcf child.

GFCF Low Carb 1-Minute Muffins

In a tea cup or other microwaveable one cup item:

1. Melt 1-2 tbsp of butter
2. Mix in

* 1 egg
* Sweatner to taste ( I like using 1 TBSP of SF Davinci Syrup or liquid splenda)
* Mix in 1/4 cup of flaxseed meal (and/or mix with almond meal, protein powder)
* 1/4 tsp of baking powder

3. Microwave on high for 1 minute*
4. Turn out and let cool

The muffin may look kind of wet at first, but it dries quickly as it cools.
Eat warm with butter or wrap cooled muffin in plastic to eat later.

*cooking time may vary depending on your microwave, avoid overcooking

Using butter and truly carb free sweetener, such as liquid splenda or DaVinci syrup:

239 Calories
19 gms fat
18 gms carbs
17 gms fiber
Resulting in 1 net gm carbs.

Banana Nut Bowl Muffin (or cake really)
1.5 Tbl coconut flour (low carb use almond flour)
1 egg (Large or better)
1/2 tsp banana extract
1-2 Tbl chopped walnuts
1 tsp baking powder (could probably use less)
1 tsp oil (possibly optional)
1-2 Tbl sugar (low carb use sugar substitute)

I put the dry ingredients (except walnuts) into the bowl and mix. Then I crack in the egg, add oil and extract, sweetener if it is liquid and stir vigorously. When it becomes like a thick paste add enough water to make it about the consistency of thin pancake batter. Coconut flour is THIRSTY stuff, is absorbs water like a sponge.

When it is well mixed add in the walnuts. Microwave for about 1.5 minutes until it stops looking wet on top and doesn't bubble. Do not overcook or it'll get dry.

Variations include using Da Vinci or Torani syrups instead of extract/water, using berries instead of walnuts. You can make savory ones using spices and slice it like bread. One can also add flax meal for various effects, but watch that it doesn't get dry.

GFCF Dairy Substitutions

Vegan Sour Cream (Tofu)

Ingredients

* ½ pound soft or silken tofu
* 2 T lemon juice
* 3 T canola oil
* 2 t brown rice vinegar
* ¾ t salt

1. Process all of the ingredients in the food processor until smooth.
2. Transfer to the covered container and refrigerate until use (up to four days).

Olive Oil Spread

Ingredients

• 4 Tbsp olive oil
• 1 tsp nutritional yeast flakes
• Calcium powder, if desired

1. Combine ingredients by blending or whisking. Refrigerate the mixture until cold and thickened. It will become almost solidified. Stir before using, this promotes a uniform texture/flavor.
2. You can also flavor the spread(i.e. garlic powder, a pinch of salt, herbs, etc.) This makes a really good garlic bread spread.
3. Note: if you want or need to make more at one time, do it in the food processor or with an immersion blender (hand blender). If you are on a yeast free diet you can skip the nutritional yeast flakes too, but you will have to add a little salt and/or herbs to make it taste closer to "margarine". It is not the additives that make it a spread but the blending which incorporates air. Adding the calcium will make it opaque like store bought margarines.

Non-Dairy "Cheesy" Sauce

Ingredients

* 1 cup + 2 tablespoons water
* 1/4 cup nutritional yeast (not brewer's yeast or active yeast)
* 2 tablespoons cornstarch
* 1 tablespoon flour
* 1 teaspoon lemon juice
* 1/2 teaspoon garlic granules
* 1/2 teaspoon salt
* 1 tablespoon canola oil (optional)

1. Place all the ingredients into a small saucepan and stir over medium heat until it starts to thicken, then let it bubble for 30 seconds.
2. Whisk vigorously. It will become very thick.
3. Microwave option: Pour the mixture into a microwave-proof bowl; cover, and cook on high for 2 minutes. Whisk, then microwave for 2 more minutes, and whisk again.
4. Drizzle over pizza or other food and then broil or bake until a skin forms on top. Alternatively, refrigerate in a small, covered plastic conatiner for up to one week. It will become firm and spreadable. Spread on bread or quesadilas for grilling.
5. Note: The oil adds richness and helps it melt better, but the cheese still only contains 2.6 grams of fat per 1/4 cup.
   

Mock Ricotta Cheese

This can be used to replace ricotta cheese or other soft cheeses in lasagna, etc.

Ingredients

• 1 pound firm tofu
• 1/3 cup olive oil
• 1/2 tsp ground nutmeg
• 1/2 tsp seasoned salt or rock salt

1. Combine 3/4 of the tofu with everything else and mash smooth, or use a food processor.
2. Mash in remaining tofu with a spoon to give the right texture.
   

Parma Pine Cheese

Ingredients

• 1 cup pine nuts
• 1 ½ tsp. olive oil or flax oil
• ¾ tsp. Celtic Sea Salt

Puree in a food processor on pulse until cheesy looking. Use in place of parmesan in salads and or other dishes.
Ricotta Sub (Raw)

Ingredients

• 3 ½ cups macadamia nuts
• soaked 2 or more hours
• ½ cup pure water (you may need more)
• 2 cloves garlic
• 1 tsp. Celtic Sea Salt
• ½ tsp. Italian seasoning

Puree in a food processor until fluffy. Add more water as needed.

LOW CARB gluten free dairy free Lemon Chicken Marinade

• 1/2 cup oil
• 1/2 cup lemon juice
• 2 tsp salt or seasoned salt
• 1 tsp paprika
• 1 1/2 tsp onion powder or 1 1/2 Tbsp grated onion
• 1 1/2 tsp sweet basil
• 1/2 tsp thyme
• 2 minced garlic cloves

1. Combine all ingredients and mix well.
2. Pour over bonelss chicken breasts or thighs, or put marinade and chicken in a ziploc bag.
3. Marinate at least 30 minutes; preferable 6-8 hours or overnight.
4. Cook on the grill!

Chocolate Protein Shake

• 1 cup cold water
• 1/2 cup soy or almond milk (soy has more protein)
• 3-4 oz silken tofu
• 2 tsp unsweetened cocoa powder
• 2 tsp natural nut butter (peanut or almond are good)
• 1 tsp psyllium husk powder (for fiber and it also thickens the shake)
• sweetener to taste
  
• 1 scoop vegan protein power (like soy powder - Nature's Way Energy unsweetened, unflavored protein powder, I think is vegan)
• Ice

Apple Crisp

• 2 cups blanched almond flour
• ½ teaspoon celtic sea salt
• 1 teaspoon cinnamon
• ½ teaspoon nutmeg
• ½ cup grapeseed oil
• ¼ cup agave nectar
• 1 tablespoon vanilla extract
• 5 medium apples, peeled, sliced, then chop slices in half width-wise

1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg
2. In a smaller bowl, combine oil, agave and vanilla
3. Stir wet ingredients into dry
4. Place apples in a 2-3 quart glass baking dish (a pyrex bowl or an 8×8 square)
5. Sprinkle topping over the apples
6. Cover and bake at 350° for 50 minutes on low rack
7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp
8. Serve warm

Serves 6

Scrambled Eggs and Ham Spaghetti

Ingredients

• 1 package (16 oz.) GFCF spaghetti (we use tinkyada rice)
• 2 cups diced GFCF ham (or chicken/turkey, etc.)
• 1 cup frozen peas
• 1/2 cup water
• 4 eggs, beaten

1. Cook spaghetti until al dente & drain.
2. Place ham, peas and water in a large skillet
3. and simmer for 3 minuites.
4. Stir in spaghetti.
5. Pour eggs over mixture, cook until eggs are done.

Experimenting

This morning, I decided to try an experiment. Since giving up gluten and dairy, I have given up my morning decaf coffee. I have switched to chai teas. They are yummy and relaxing. But this morning, after several nights of puppy and baby conspiring to keep me from getting a good night's sleep, I have a headache. A terrible headache. So, I am drinking a cup of coffee with my ibuprofen.

Since I have been dairy free, I have had some troubles finding a coffee creamer that is completely dairy free. (which is the reason for my switch to tea) I decided to give my "Our Compliments" Vanilla Soy Milk a shot in my coffee. It is actually pretty good. It has a flavored creamer taste that I kind of enjoy. It hasn't gotten rid of my headache yet, but at least the coffee was good.

Substitute for Sweetened Condensed Milk

This requires a safe milk substitute such as soy or rice, I bet potato would work too?

I've not tried this other than in pumpkin pie filling, but a 14 oz can of sweetened condensed milk can be subbed with 1/2 cup maple syrup and 1/2 cup soy milk (or rice milk). I've also used rice milk and subbed the maple syrup with brown sugar and water.

Spring No-rolls

Adapted from an eggroll recipe, it does make a good filling for ricepaper rounds, but also a nice dish on its own or topping rice.

• 1 small head of cabbage (remove tough outer leaves and save for use as a compress.) grated or chopped into small pieces.
• 2 large handfulls of mung bean sprouts (soak in a bowl of water with 1/4 tsp vinegar, then rinse)
• 1 med zuchinni, grated
• 2 large carrots, grated
• 1/2-1 onion, chopped
• 2 cloves of garlic
• soy sauce to taste* (Obviously, use appropriate sauce for your allergens)

Put 1 TBS sesame oil in bottom of large saucepan. Sautee onion and garlic lightly. Add all veggies, cook for about 15 minutes. Drain, add sauce. Serve over rice, or whatever. You can add slivers of tofu, or some kind of meat, or slices of "scrambled" egg if you'd like, too. And bell peppers make nice additions too.

Low Carb GFCF Breads

Low Carb Basic Flax Meal Focaccia Bread

This "focaccia" is baked in that style - flat on a sheet pan, and then cut up into whatever sized pieces you want. It works for toast, sandwiches, and other bready uses. It is "rough" in texture like heavy whole grain breads. Since it isn't made with wheat, it doesn't have the same kind of grain as wheat breads, but the carb in flax is almost all fiber. Flax is very useful on a low carb diet, as well as being amazingly good for you."

35 min | 15 min prep

SERVES 12

* 2 cups flax seed meal
* 1 tablespoon baking powder
* 1 teaspoon salt
* 1-2 tablespoon sweetening power from artificial sweetener
* 5 beaten eggs
* 1/2 cup water
* 1/3 cup oil

1. Preheat oven to 350º F.
2. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicon mat.
3. Mix dry ingredients well - a whisk works well.
4. Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.
5. Let batter set for 2-3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.).
6. Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).
7. Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.
8. Cool and cut into whatever size slices you want. You don't need a sharp knife - I usually just cut it with a spatula.
9. At 12 servings, each piece of bread has less than one gram of carbohydrate - .8 to be exact - plus 5 grams of fiber.

Nutrition Facts
Serving Size 1 (57g)
Recipe makes 12 servings
Calories 184
Total Fat 16.0g 24%
Total Carbohydrate 5.8g 1%
Dietary Fiber 5.1g 20%

Very Low-Carb Hamburger Bun!

It sounds crazy, but the end result is amazing! This makes a wonderful hamburger bun, it tastes like a whole wheat bun. It's very sturdy and holds up well with all the juiciness of a hamburger with all the fixings. Note: you may need to add more ground flaxseed/flaxseed meal--the consistently of the "stuff" pre-microwaved should be thick and sort of pasty, like brownie batter, not liquidy.

6 min | 5 min prep

SERVES 1

* 2 tablespoons of melted butter
* 1/2 pinch salt
* 1 extra large egg
* 4 tablespoons flax seed meal
* 1/2 teaspoon baking powder

1. Mix all ingredients together in a microwave safe bowl or container.
2. Put the bowl/container in the microwave and nuke for 1 minute or until center is set.
3. It will billow up in the bowl.
4. Leave it in the bowl for another minute then turn it out on a cooling rack and let it cool.
5. Once it has cooled take a long bread knife and slice the bun in half and make your hamburger as usual.

Nutrition Facts
Serving Size 1 (116g)
Recipe makes 1 servings
Calories 439
Total Carbohydrate 9.1g 3%
Dietary Fiber 7.6g 30%
Almond Herb Bread

Ingredients

• 2 cups well ground almonds
• 3 eggs (whites)
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 tablespoon melted CF margarine
• handful of herbs of your choice chopped in food processor

1. Beat egg whites until peaks form.
2. In a separate bowl, mix the remaining ingredients by hand.
3. Add egg whites to other ingredients and mix well.
4. Put into a prepared bread pan or pie plate.*
5. Bake at 325 F (163 C) until top is browned and inside is as dry as it will get without top burning. (If it's still moist inside you can slice when ready to eat and toast it slightly on each side.)

Poster's Notes: Using the bread pan will yield a taller bread but sometimes the inside remains a little moist. If it's still moist inside you can slice when ready to eat and toast it slightly on each side.

If one is making the almond meal at home, grind until nut butter consistency- choose you're consistency depending on what your stomach can handle.

Use fresh basil and parsley, to make it spicier add a glove of chopped garlic and 1/4 onion or adjust the herbs and spices to your own preference. .................................

Preparations

So, in my preparations for going back to low carb but continuing gluten and dairy free I am searching for various baking recipes I can find. I am doing pretty well and I will continue to share what I find.

I am also looking to see which are the best products for me to have around to make this easier for me. I really want to get to a healthier weight and now that I am feeling healthier, I am even more motivated to get this right.

Gluten-free, dairy-free cake

Because of the long cooking time, you can double the recipe. It is a wonderful way to use up over-ripe fruit!

¼ cup oil (olive or grapeseed are good optios)
3 large or 3 ½ medium-sized bananas or about 1½ cups of any fruit (apples, berries, peaches and various mixtures of bananas and fruits all work fine)
2 cups rice flour
1 cup sugar
1 cup finely chopped or ground nuts or seeds (ground almonds, hemp hearts and flax seed are good additions)
2 eggs
2 tsp. gluten-free baking powder
½ tsp. sea salt
1 tsp. gluten-free vanilla

Mix the oil with sugar, then beat in the eggs, vanilla and fruit mixture. Combine dry ingredients together, then add to the wet mixture. Beat until dry ingredients are moist. A 5-x-9 loaf pan works well. Bake at 325°F for one hour and 20 minutes.

GFCF Bread Dough

1 packet of RED STAR yeast (it's gluten free)
2/3 cup warm water
1/2 tsp sugar
1/2 C Brown rice flour
1/2 C potato starch — or 1/4 C golden flax meal and 1/4 C tapioca
starch
1 T sweet rice flour –or extra brown rice flour
1/2 tsp salt
2 tsp xanthan gum
1 tsp unflavored gelatin powder
1 T olive oil
1 tsp rice vinegar
Mix the yeast, sugar and water. Add the dry ingredients and mix well.
Add a little bit of extra starch to be able to handle the dough
easily. (It's pretty sticky)

====

-Breadsticks/Pretzels- shape them either forming them by hand,
(rolling them like playdough snakes), or by squeezing them out of a
pastry bag. I used a ziplock bag with the corner cut off. A piece of
parchment paper rolled into a cone would have worked even better. The
ones we did by hand were more "rustic", so we smoothed out the dough
slightly with water dipped fingers. The ones we shaped with the
ziplock bag looked just like the one from the store.

-You can brush them with rice milk and sprinkle on coarse salt
for "pretzels"

- Add seasonings to the dough before shaping it into breadsticks:
onion powder, garlic powder, oregano leaves, basil…. or ?

-Sticky buns- I added a teaspoon of vanilla and a Tablespoon of sugar
to the dough when mixing it up. Pat the dough into a rectangle shape
on a cutting board. Spread a small amount of olive oil or palm
shortening on top and sprinkle brown sugar all over it. Cinnamon or
spices optional. Add golden raisins. Roll up the rectangle and slice
it into buns. Bake in a greased pan.

- Jam rolls - spread jam on the rectangle of dough and roll and slice
like cinnamon rolls.

- pizza crust - shape the crust. Let it rise for ten minutes. Bake it
for 8-10 minutes. Top with whatever you like and bake again until the
toppings are hot- probably another 10 minutes at least.

-sandwich buns - shape like hockey pucks less than 1/2 thick circles
or long shaped for hotdogs. They puff up while baking. Cool. Slice.
Enjoy.

==============

Preheat the oven to 400. Let the shaped dough rise ten minutes on a
parchment lined cookie sheet.
sprinkling the sheet with ground flax meal gives a nice "bakery" touch

Bake 10-15 minutes or until the outside of the dough is beginning to
show a little golden brown color. The breadsticks will be sort of
crusty/crunchy on the outside and bread soft in the middle. I baked
the sticky buns for 20 minutes. Sandwich buns about 18 depending on
size and thickness.

Let cool on wire rack and slice. They keep well in freezer or fridge
for a few days if they last that long.

Gluten Free/Dairy Free Breakfast Bar

GFCF Breakfast Bar

Ingredients

• ½ c honey
• ½ sunflower seed butter (peanut butter also will do)
• 1/3 c brown sugar
• 3 c gluten-free rice cereal (like Barbara's)
• 1/2-1 c chopped dates, or pureed
• 2 tbsp sunflower seeds
• 2-4 tbsp ground flax

1. Grease 13 x 9 pan - Spectrum organic shortening. is good.
   
2. Mix honey, nut/seed butter and sugar into pan and bring to boil. Then stir for a minute or two.
3. Add other ingredients.
4. Mix well.
5. Pour/scoop into greased pan and use spatula to press down.
6. Use pizza cutter to cut into squares after 10 mins. Let cool.

Nutritional Info
Fat: 6.9g
Carbohydrates: 31.7g
Calories:190.3
Protein: 4.1g

Number of Servings: 12

GFCF Basic Pudding/Custard

Great on their own or in a pie shell, there are an unlimited number of flavours and uses for puddings/custards.

Here's a basic recipe that can be flavoured any way you like. One thing to note is that if you flavour with anything acidy... like lemon... you will need to put a heat-proof glass bowl over a pot with boiling water and use a wooden or plastic stirring device. If you do the acid flavours directly in the pot, it will pull out the flavour of the pot and you will end up with metal flavoured pudding. Yuck!!

Throw this (double batch) all into a pot (or glass bowl) that is not yet on any heat:

• 8 eggs
• 1 cup coconut milk (you can use two cups of any type of 'milk')
• 1 cup water
• 1/2 cup honey
• 1/4 cup arrowroot
• 1/4 teaspoon sea salt

Whip it up with a wisk. Place on burner (med./high heat). Stir constantly for about ten minutes so that you don't end up with a special kind of scrambled eggs (until bubbles form) .

Take pot off heat (turn off heat), continue stirring so that the bottom doesn't start turning into scrambled eggs.

Enjoy warm.
Enjoy over top of cereal.
Enjoy over top of stewed fruit and nut dish.
Chill and turn it into a cool pudding or pie filling.
The list is endless.

Low Carb, Gluten Free, Dairy Free Snacks

Since I am preparing to go back to low carb and as I mentioned yesterday, I am a little lost on gfcf low carb treats, I did what I always do when a food issue has me stumped. I researched. I hunted and thought and looked through all my low carb recipes to see what would fit. And lucky me, below I have listed what I have come up with so far. I am of course still searching and would love to know about any suggestions you may have, but in the meantime, I thought I would share what I have found:

Mug O’ Cake

* 2 Tablespoons organic golden flax meal, freshly ground
* 1/2 teaspoon baking powder
* 1 teaspoon stevia extract (or to taste - each brand is different) (I am trying 2 - 3 Tbsp Splenda)
* 2 Tablespoons unsweetened cocoa powder
* 1/2 teaspoon pure vanilla extract
* 1 large organic egg
* 3 Tablespoons organic virgin coconut oil, melted
* 2 Tablespoons water

In a 4 cup measuring cup, place all the dry ingredients and whisk together with a fork or small whisk.

Add in wet ingredients and whisk briskly to fully incorporate ingredients until smooth.

Microwave:

Use glass measuring cup, or any microwave-safe 16 ounce cup container. I like to use over-sized (16-ounce) coffee mugs. Microwave uncovered on HI for 2 minutes. Let cool 5 minutes. Serve in mug.
Enjoy!!

Low Carb Almond Cookies Recipe

25 min | 5 min prep

SERVES 16 -18

* 2 cups almond flour
* 1/2 cup Splenda Sugar Blend for Baking
* 1/2 cup softened butter (I use diary free subsitute) (if you want cookie that holds together a little more easily replace 2 tablespoons of butter with 1 l)
* 1/2 teaspoon salt (if using salted butter, omit salt here)
* 1 teaspoon vanilla extract
* 1 teaspoon almond extract
* 1 egg (optional)

1. Preheat oven to 300°F.
2. Using and electic mixer blend softened butter for a minute. Add remaining indredients and mix together.
3. Form dough into walnut sized balls and place onto ungreased cookie sheet. The oil from the butter and almond flour grease the sheet as the cookie bakes.
4. Bake for 5 minutes. Press down lightly with fork, then continue to bake another 18 minutes. The cookies do not brown.
5. Let cool on sheet for 5 minutes before removing.
6. For a more festive look, you can drizzle a little melted chocolate (sugar-free, of course) on top.

Nutrition Facts
Serving Size 1 (10g)
Recipe makes 16 servings
Calories 52
Calories from Fat 51 (98%)
Total Carbohydrate 0.1g 0%
Dietary Fiber 0.0g 0%

Low Carb Snickerdoodles Recipe

1½ hours | 15 min prep

SERVES 8

* 1/2 cup butter (I use diary free subsitute)
* 1 1/2 cups almond flour
* 1 cup Splenda sugar substitute
* 1 egg
* 1/2 teaspoon vanilla
* 1/4 teaspoon baking soda
* 1/4 teaspoon cream of tartar
* 2 tablespoons Splenda sugar substitute
* 1 teaspoon ground cinnamon

1. In a mixing bowl beat butter with an electric mixer on
2. medium to high speed for 30 seconds.
3. Add about half the flour, the 1 cup Splenda, the egg, vanilla, baking soda, and cream of tartar.
4. Beat until thoroughly combined.
5. Beat in the remaining flour.
6. Cover and chill for 1 hour.
7. Combine the 2 tablespoons Splenda and the cinnamon in a small bowl.
8. Shape dough into 1 inch balls (should make about 30 balls).
9. Roll balls in the Splenda-cinnamon mix and place 2 inches apart on an ungreased cookie sheet.
10. Bake at 350°F for 10 to 12 minutes.

Low-Carb Wheat Thins

These are great with dips, spreads, and soy cheeses. Because they're made with almond flour, they're low-carb and soy-free.

30 min | 5 min prep

SERVES 5 , 40 crackers

* 1 egg white
* 1 cup almond flour
* 2 teaspoons Splenda sugar substitute
* 1 teaspoon garlic salt

1. Preheat oven to 325 degrees.
2. Mix all ingredients together.
3. Transfer dough a silicone mat on a cookie sheet.
4. Cover with waxed paper and roll out with rolling pin, glass, or can. The dough should be quite thin and of an even thickness.
5. Remove waxed paper and sprinkle with additional garlic salt, if desired.
6. Score dough into squares using a pizza cutter (don't press, or you'll damage your silicone mat).
7. Bake for 15 minutes and check to see if crackers have started to brown. If the edges have started browning, remove those crackers, then put cookie sheet back into the oven.
8. Check crackers at 5 minute intervals, removing any that are thoroughly cooked.
9. Let cool completely and store in airtight container.

Low Carb Pancakes With Soy and Coconut Flour

If you do not like to use soy flour, I'm sure you could substitute almond flour in this recipe. These are slightly dense. You may need to add a few spoonfuls of additional coconut flour to thicken the batter.

25 min | 5 min prep

SERVES 10 , 10 small pancakes

* 1 cup soy flour
* 1/3 cup coconut flour
* 1 tablespoon baking powder
* 2 teaspoons cornstarch
* 1 teaspoon stevia powder (more if you like a sweeter pancake)
* 2 tablespoons oil
* 2 eggs
* 1 1/2 cups soymilk (vanilla)
* 1 teaspoon lemon juice

1. Mix wet ingredients and mix dry ingredients.
2. Pour wet into dry ingredients and mix just until combined.
3. This batter will be thicker than normal pancake batter.
4. Cook in pan/griddle on med heat with oil. (it will not 'bubble' like regular pancakes).
5. Flip when underside is browned.
6. The middle of these pancakes will feel a bit soft on the inside. Once cooled a bit, it will firm up.

Berry Crunch Top Muffins

Makes 12 muffins

Ingredients:
2 cups blanched almond flour
1/8 to 1/4 teaspoon sea salt
1 teaspoon baking powder
1 teaspoon lemon zest
1/2 cup extra virgin olive oil
3 cage-free organic eggs
1/2 cup erythritol or preferred sugar-free sweetener
1/2 teaspoon pure NuNaturals stevia extract
1 teaspoon lemon extract
1/8 cup lemon juice
1/8 cup lite coconut milk
1 cup blueberries or raspberries
oat flour, for dusting (optional)

For Crunch Topping (optional):
2 tablespoons non-hydrogenated shortening or unsalted butter
2 tablespoons coconut milk
1/2 cup blanched almond flour
2 tablespoons golden flax meal
2 tablespoons erythritol
1/4 teaspoon blackstrap molasses
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
1/4 teaspoon stevia extract

Preparation:
Preheat oven to 350 degrees Fahrenheit.

Mash together the ingredients for the topping with a fork, then stick it in the freezer while you make the muffins. Whisk together wet ingredients plus the erythritol in one bowl. Stir together the dry ingredients in a different bowl. Add the wet to the dry ingredients, whisking until incorporated. Coat berries with a light dusting of oat flour (to keep them from sinking), and gently fold 3/4 of them into the batter. Fill muffin cups 3/4 of the way full, and sprinkle remaining berries over the tops. Pinch off bits of the cold topping, dropping them over the tops of the muffins. Bake for 25 to 30 minutes, or until puffed and golden brown. Let cool until lukewarm, then turn muffins out of the silicone muffin cups (if using) so the tops are facing down. After completely cooled, store in baggies or tupperware with paper towels.

About being GFCF and doing low carb.

I am fairly confident I have this whole GFCF thing sorted out. I understand what I can and can't eat. It really isn't that complicated. I just have to be aware and eating out is difficult.

It does mean that I have to take it into account when planning my weight-loss regime. I am going back to low carb next grocery day. My only concern is I can't think of one single sweet-type treat that I can make that is low carb but also gluten free and dairy free. I am kind of stuck on this one. After induction, fruits are allowed, so I could make smoothies with berries and soy milk. But I can't think of one single induction sweet/dessert type thing that is gluten free and soy free.

I have a little something sweet every day. Before going gfcf, I would make mock danishes as my treat or little cheesecake type desserts with splenda. But now I am at a loss. I will do more research to see what I can come up with.

I am open to any suggestions you may have.

Soy Whipped Cream (Vegan, Gluten-Free)

I haven't tried this one, but it sounds great.

Ingredients:

* 1/4 cup soy milk
* 1/2 cup canola oil (also try 1/4 cup to cut fat)
* 1 Tablespoon maple syrup (I use splenda)
* 1/2 teaspoon real vanilla extract (if you use vanilla soy milk, you an omit this)

Directions:
Place soymilk and 1/4 cup vegetable oil in blender. Blend at highest speed and slowly drizzle in remaining 1/4 cup vegetable oil. Blend in maple syrup and vanilla, add a little more oil if necessary to thicken. This makes enough topping for one pie, or crisp, or angel food cake, or, well you get the picture.

Cashew Sour Cream (Vegan, Gluten-Free, Soy-Free)

A dollop of this "cream" is great to tame a firey soup!

Ingredients:

* 1 cup raw cashews (must not be roasted or salted)
* 1/4 teaspoon salt
* 1 to 2 teaspoons apple cider vinegar
* Juice of one small lemon

Directions:

Cover cashews with water and soak for a few hours, or overnight. Pour off all water, and place nuts in food processor. Add 1/4 cup cold water, salt, vinegar and lemon juice. Puree for 3-4 minutes or until completely smooth and creamy in consistency. Use in any recipe that calls for sour cream.

Cashew Sour Cream (Vegan, Gluten-Free, Soy-Free)

A dollop of this "cream" is great to tame a firey soup!

Ingredients:

* 1 cup raw cashews (must not be roasted or salted)
* 1/4 teaspoon salt
* 1 to 2 teaspoons apple cider vinegar
* Juice of one small lemon

Directions:

Cover cashews with water and soak for a few hours, or overnight. Pour off all water, and place nuts in food processor. Add 1/4 cup cold water, salt, vinegar and lemon juice. Puree for 3-4 minutes or until completely smooth and creamy in consistency. Use in any recipe that calls for sour cream.

Ooops.

So, in all my industriousness, I decided to make a turkey soup. I had some turkey bones and stuff in the freezer. I threw some chicken broth, some veggies, some tomatoes and some turkey bones in the pot. After I got it started, a light bulb went on over my head, I had stuffed those turkeys. There was stuffing all over the bones. I COULDN'T EAT MY SOUP!!! And here I was craving a nice big bowl of soup! UGH Sooooo frustrating!! So I threw in the last of my barley and served it to Prince Charming and Princess Belle for supper.

I do so much of my cooking on auto-pilot. Things almost jump into the pot by themselves. It is those automatic moments that keep jumping up and biting me in the butt. I really have to be aware of everything I have left in my house from my pre-gfcf days.

Cornbread and Cornbread Stuffing

Cornbread
The cornbread recipe is from Gluten-Free Kitchen by Roben Ryberg. Make this a day ahead.

1 cup milk substitute of your choice
1 egg
1/4 cup oil
1/4 tsp vinegar
1/3 c. potato starch
1/2 c. cornstarch
1 tsp. salt
1/4 tsp. baking soda
1 Tbs gluten-free baking powder
3/4 c. cornmeal
1/2 c. sugar
1/2 tsp. xanthan gum

Preheat oven to 375 degrees. In a medium bowl, combine milk, egg, oil and vinegar. Mix well. Add all other ingredients and mix well, being sure to remove any lumps. Batter will be thin.

Pour batter into a greased 8"x8" baking pan. Bake 28-32 minutes, until cornbread tests done with a toothpick and top is lightly browned.

Cornbread stuffing
from James Beard's American Cookery

5 Tbs. butter (I use olive oil)
3/4 c finely chopped onions
1/2 pound well-seasoned sausage meat. Be sure to check that this is dairy-free, there is often dairy in processed meats.
the liver of the turkey, finely chopped
4 cups of coarsely crumbled cornbread
1/4 tsp salt to taste
1 tsp black pepper
1/2 tsp thyme
1/4 tsp sage
1/4 c. Madeira wine
1/4 cup pecans, coarsely chopped (optional)

Saute the onions in the butter until pale gold. Remove to a mixing bowl. Add the sausage to the skillet, break it up with a fork, and let it cook several minutes over medium heat. When it is lightly browned, add the chopped liver. Brown it for 2-3 minutes with the sausage meat, and add it to the onions in the bowl.

Add the cornbread crumbs, salt, pepper (pecans, if using) and the rest of the seasonings. Mix well with the hands and add the Madeira. Taste for seasoning and stuff the bird or cook it separately.

This is yummy, and so good that no one will think it's allergy-friendly! Enjoy your holidays everyone. Peace and blessings

Spicy Asian Shrimp

1 1/2 lbs shrimp, large
3 ea green onions -- chopped
1/4 c lime juice
1 tbsp gluten free soy sauce
2 tbsps rice vinegar
1/4 tsp pepper
1/8 tsp ground red pepper
2 clove garlic -- finely chopped
1 tbsp fresh ginger -- minced
1 tbsp sesame seeds
2 tsps sesame oil
oil for baking pan

Mix all in glass or plastic bowl, except oil. Cover and refrigerate for 4 hours. Heat oven to 400. Spray or oil 13 x 9 x 2 pan. Arrange shrimp in single layer. Bake 10 to 12 minutes or until shrimp are pink. Drizzle with sesame oil. Serve hot w/ toothpicks.

- - - - - - - - - - - - - - - - - - -

Per Serving: 60 Calories; 2g Fat (23.9% calories from fat); 10g
Protein; 1g Carbohydrate; trace Dietary Fiber; 87mg Cholesterol; 187mg
Sodium.

Jalapeño & Lime Hummus

From Karina's Kitchen. (Thanks Karina!)

1 16-oz. can chilled chickpeas or garbanzo beans, drained, rinsed
Juice of one large fresh lime
2 tablespoons peanut butter, cashew or almond butter
3 cloves fresh garlic
2 heaping tablespoons pickled jalapeños
1-2 tablespoons olive oil
2 tablespoons fresh cilantro leaves
Pinch of cumin, to taste
Red pepper flakes, to taste
Pinch of sea salt, to taste

Combine all of the ingredients in a food processor until smooth.

Makes about 3 cups.

Serve with gluten-free Buttermilk Flat Bread, Savory Grain-free Crackers or blue and gold corn chips. Also fab with carrot sticks.
This naturally gluten-free hummus is a fab dip with crisp fresh veggies, but it's also tasty as a side with a plate of roasted vegetables and brown rice. It's a lovely way to add a complementary protein to a vegan meal.

Delicious Gluten-Free Bread

From Karina's Kitchen:

Most gluten-free bread recipes rely on eggs for texture and rise. Not this one. Not only is this tender crusty bread dairy-free and rice-free, it's egg-free, too. I baked it in my Breadman bread machine.

First- whisk together your dry ingredients and set aside:

1 cup sorghum flour
1 cup potato starch
1/2 cup millet flour
2 teaspoons xanthan gum
1/ 1/4 teaspoon sea salt
1 tablespoon instant dry yeast- or rapid yeast

You'll need sesame seeds for the top- or hemp seeds; set aside for later.

Pour the liquid ingredients into the bread machine pan:

1 1/4 to 1 1/3 cup warm water (at 110 degrees F)
4 tablespoons extra virgin olive oil
2 tablespoons honey or raw agave nectar
1 teaspoon apple cider vinegar
Ener-G Egg Replacer for 1 egg whisked with hemp milk

Gently pour the mixed dry ingredients on top of the liquid.

Set your bread machine program for 1.5 loaf medium crust. I used the gluten-free cycle on the Breadman; if you don't have a gluten-free cycle, I believe a rapid rise cycle will also work.

Here's a few tips and notes on how I made this new recipe.

• Having all ingredients at room temperature helps.

• Water should be 110 degrees F.

• Yeast should be fresh- check expiration date.

• After a minute or two of mixing, open the machine and scrape down the sides of the pan with a spatula to help incorporate he flour; I had to do this twice.

• After the mixing/kneading cycle was finished I checked the dough and with wet fingers pressed the top down to even out the shape.

• I sprinkled a generous tablespoon of sesame seeds all over the top.

• When the machine beeped "done". I immediately removed the pan from the hot machine, and within a minute released the bread from the pan (if you don't do this, it steams and gets a wee bit soggy) and placed it on a wire rack to do the thump test. The thump test reveals if it's done. It should sound hollow when tapped.

• I thought the sides were a tad soft so I placed the naked loaf directly into the oven- on the center rack- and turned on the temp to 350 degrees. I baked it for another 12 to 15 minutes, keeping an eye on it. When I tapped the bread it sounded hollow. Done.

• Cool the loaf on a wire rack. Slice with a sharp serrated knife.

• This bread would make fabulous burger buns.

• A note regarding altitude. I bake at high altitude- so I used only one egg's worth of egg replacer; you may need two.

• Readers sometimes ask if they can lessen either the oil or the sweetener in a recipe- in this case, I'd suggest, no. What really makes this bread tender and not crumbly is the give it gets from the honey and oil. When you don't use eggs or butter, you need to boost the stickiness factor- and flavor. That's why I use good tasting olive oil and honey (agave would work).
  

This yummy bread was not only the most successful egg-free yeasted bread to date- the taste, texture and tenderness make it one of my all-time top faves in gluten-free bread land. It didn't crumble. And it didn't taste ricey (well, there's no rice!). The combination of sorghum and millet with potato starch imparts a springy bread texture that reminded us both of our favorite ciabatta bread recipe from our pre-gluten-free days.

Next- I'll be making other flavor versions of this basic recipe, so stay tuned.

If you don't have a bread machine:

Follow the instructions for whisking together the dry ingredients.

Proof the yeast in the warm water (110 to 115 degrees F) and a teaspoon of the honey/agave (add the yeast to the water and honey stir; allow it to get poofy).

Add the proofed yeast to the dry ingredients; add the olive oil, remaining honey/agave, cider vinegar and mixed egg replacer (or egg); beat until a smooth batter forms. I use the word batter because gluten-free bread dough is more like batter than dough.

Scrape the dough into a 1.5 pound loaf pan (or 7 to 8-inch round cake pan for ciabatta style) and smooth evenly (I use wet fingers). Top with sesame seeds. Loosely cover the pan and allow the dough to rise for 20 minutes in a warm spot.

Preheat your oven to 350 degrees F. When the oven comes to temperature bake the bread until it sounds hollow when thumped. This might be anywhere from 35 to 45 minutes, and even up to 60 minutes if you're at higher altitude. Lower style round pan loaves will bake at 30 to 40 minutes, usually.

If you like a crusty loaf, remove the bread from the pan and return it naked to the oven for an additional 10 minutes- keep an eye on it and don't let it get too brown. It should be a light golden color.

Cool on a wire rack.

Gluten Free Eating and blogging

Since going on this gluten/dairy free journey, I have found that the help provided by other bloggers has been invaluable. I wasn't aware that so many people out there were also living this way as well. I have been actually excited reading recipes that I had thought were going to be forever out of my reach now.

As I continue on this journey, I hope to get to be a healthier me, with a happier stomach and a more rested outlook. I will try to share more of it with you. In the past, I have used my blog as a sort of on-line cookbook where I store all my favorite recipes and all of those that I can't wait to try. While I still intend to share my recipes, I am enjoying sharing my other thoughts as well. As I find new and wonderful recipes, I will try to share my source as well (as long as I kept a record while I was collecting information and recipes on my hard-drive)

Right now I have to go get some breakfast. I find supper fairly easy to do gluten free, but coming up with breakfast and lunch and snacks takes more thought. I am new at this and I don't have a handy repetoire of gluten free, dairy free favorites to fall back on yet. With time I guess that will come.

Thursday Thirteen - symptoms before going gluten free

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Thirteen symptoms Twisted Cinderella felt of Celiac (Gluten intolerance). Since I was recently asked what my symptoms were before going gluten free, I figured I would share them this way. bloating and horrible cramping of my abdomen back pain diarrhea (especially after eating certain foods) and gas dehydration exhausted/no energy at all. It would take me all day just to get the dishes done depression extremely dry skin Muscle cramping in the legs random unexplained rashes previous diagnosis of irritable bowel syndrome joint pains (I felt like I was a old lady with painful joints a lot of the time) chronic sinus problems I would have strong reactions to foods while eating out and my reactions seemed to lesson somewhat as I began to limit certain foods. When I went completely gluten/dairy free, they disappeared entirely and when I tasted a little to test, I had a horrible reactions again.

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Gluten Free Baking Powder

Here's a recipe for making your own gluten-free baking powder from celiac.com

Baking Powder (Gluten-Free)
(Gluten & Corn Free)

Ingredients:
1/3 cup Baking Soda
2/3 cup Cream of Tartar
2/3 cup Arrowroot (or potato starch)
Mix well. Store in an airtight container.
1-½ teaspoon of this mixture = 1-teaspoon of regular baking power

Gluten Free Snacks

Smart Snacks
GF pretzels	Unsalted nuts	Trail mix with GF granola, dried fruit, nuts and seeds
Rice cakes or rice crackers	Cheese (cubes or string), hummus, nut butter with banana or apple slices	GF snack bar mad with seeds, dried fruits, and healthy GF grains (amaranth, flax, quinoa)
Fried corn chips	Salsa and shredded cheese	Baked corn chips with low-fat cheese and sour cream; popcorn
Celery sticks	Peanut butter, cheese spread, or low-fat cream cheese with raisins	Carrot or turnip sticks, peppers, cherry tomatoes, broccoli or cauliflower
GF cookie	Fresh fruit and a glass of milk or enriched GF dairy substitute	Add brown rice, flax or quinoa to the recipe; choose ready-made cookies that are lower in sugar and fat or make with non-hydrogenated oils
GF brownie	Mug of steamed milk or enriched GF dairy substitute	GF crispy rice square (still not so nutritious, but often less fat)
GF muffin with white rice flour	Chopped nuts, mashed banana, dried fruits (raisins, cranberries, apricots, dates), ground flax	Pumpkin, pineapple, carrot, or banana muffins made with brown rice or bean flour
Full-fat fruit-flavoured yogurt	Fresh fruit and nuts	Plain low-fat yogurt with fruit and nuts

Gluten Free Suppers

For supper, we usually eat light. We often have:

• Split Pea Soup with Corn Muffin
• Risotto (check your Italian cookbook)
• Fried Rice (leftover rice mixed with scrambled egg or leftover meat, chopped, and chopped vegetables quickly stir-fried, such as shallot, carrot, broccoli, celery, peas, spinach, cabbage.......)
• Potato pancakes with applesauce
• In hot weather, lentil-rice salad

Power Lunches and Dinners
Chicken rice soup	Fresh or frozen vegetables	Soups made with lentils, dried beans or peas, vegetables (squash, pumpkin, tomato)
White rice pizza crust with salami and cheese	Vegetables such as peppers, onions, zucchini and tomatoes	Add some amaranth or brown rice flour to your recipe; use low-fat cheese
White rice pasta with butter or margarine	Low-fat cheese and vegetables	Enriched GF pasta, brown rice, or lentil pasta; use less butter or margarine
White rice bread sandwich, butter or margarine, mayo and luncheon meat	Sprouts, lettuce, tomatoes, avocado, shredded carrots	GF enriched bread or bagel; low-fat mayo, salsa or mustard; salmon, tuna, low-fat GF deli meats such as chicken, turkey, pastrami or ham
White rice and meat, fish or chicken	Fresh or frozen vegetables	Brown rice or a combination of brown, wild and white rice; quinoa or buckwheat
Baked or mashed potato with butter or margarine	Cheese and chopped veggies such as broccoli in the baked potato; milk and grated low-fat cheese in the mashed potato	Use yogurt or low-fat sour cream instead of butter or margarine; try a sweet potato for more vitamin A
Iceberg lettuce salad, GF croutons, cucumbers, celery with salad dressing	Tomatoes, peppers, cauliflower, broccoli, mushrooms, shredded carrots, chickpeas, sunflower seeds	Romaine or spinach with strawberries or mandarin oranges, toasted slivered almonds, and/or sesame seeds with a fruit or low-fat salad dressing

Upside-Down Chicken Nachos

4 boneless, skinless chicken breasts
½ cup your favorite salsa
¼ cup Tofutti (soy)“Better than Sour Cream”
½ cup shredded tortilla chips
½ cup shredded Galaxy Vegan soy“cheese” or “Follow your heart” soy mozzarella “cheese,” your choice.

Preheat oven to 400. Place chicken on foil- covered rimmed sheet. Slice 2 or 3 shallow cuts in the top of the chicken breasts. Top each breast with salsa, Tofutti sour cream, and tortilla chips. Bake for 20 minutes. Remove from oven and sprinkle lightly with shredded cheese. Bake 5 or 10 minutes more until cheese is just starting to melt.



Roasted Green Beans with Peppers and Onion

1 lb. green beans (fresh or frozen)
1 red pepper, cut into strips
1 yellow pepper, cut into strips
1 large onion, cut into strips
½ cup balsamic vinegar mixed with a little olive oil

Pre-heat oven to 400. Toss veggies with dressing. Spread on a foil-covered rimmed baking sheet. Bake 30 minutes or until vegetables are tender, about 15 minutes. If desired, top with ¼ cup shredded “Follow your heart” mozzarella soy cheese.


Pork BBQ

2 lbs. pork tenderloin
1 large carrot, shredded, about 1 cup
1 red pepper, finely diced
1 onion, peeled and cut into thin wedges
1 (12 0z) jar GFCF BBQ sauce (BBQ sauce is tricky, you need to really read the labels and contact the vendors. )

Add all the ingredients to your crock pot. Stir to combine. Cover and cook on low for 6-8 hours. When meat is done, use a knife and fork and pull it into shredded pieces. Place back in crock pot and mix with the sauce. Often, I find the meat just naturally pulls apart as it cooks and you don’t even need to shred it.

Suggested Sides: broccoli slaw, French fries, or here’s a new one, roasted cauliflower.



Martha Stewart’s Roasted Cauliflower

1 head of cauliflower broken into florets
2 TB olive oil
1 ½ tsp. paprika
Salt and pepper to taste

Preheat oven to 450. Spread cauliflower florets on a rimmed baking sheet covered with foil. Sprinkle with oil and paprika and toss to coat. Season with salt and pepper to taste. Roast until lightly browned, 20-25 minutes.




Mexican Tuna Burgers

2 cans of tuna (salmon works too)
¾ cup toasted bread crumbs, divided toasted then crumbled GFCF waffles, are excellent in this)
2/3 cup corn kernels (frozen or fresh)
1/3 cup mayo
1 large egg beaten
1 TB canola oil
Your favorite Salsa, for topping

Combine the tuna, ¼ cup bread crumbs, corn, mayo, and egg in a medium bowl and mix. Shape into small patties. Coat with remaining bread crumbs. You can cook them right away, but I find they hold together better if you refrigerate for at least 30 minutes before cooking. Heat half the oil over medium heat. Cook the burgers until golden, about 5 minutes. Add the extra oil, flip and cook the other side about 5 minutes. Top with your favorite salsa.

Gluten Free Breakfasts

Breakfast Boosters
If you eat this	Add this	Or try this instead
Cream of white rice cereal	Nuts, seeds, ground flax, dried or fresh fruits	Cream of brown rice, cream of buckwheat, quinoa flakes, amaranth or teff
Puffed rice or corn cereal	Fresh fruit	GF granola with nuts, seeds, ground flax, dried fruits
GF white rice bread or bagel	Nut butter, cheese, poached egg or omelet with chopped vegetables	GF enriched bread or bagel or make your own bread and substitute brown rice or ground flax for some of the white rice, cornstarch, tapioca or potato starch
Fruit beverage or fruit drink	Fresh or frozen fruit or fruit juice plus yogurt or skim milk powder and ground flax to make a fruit smoothie	Calcium-fortified juice or 100% fruit juice
GF waffle or pancakes with syrup	Cottage cheese or yogurt and fruit	Substitute brown rice or ground flax for some of the white rice flour or try GF fibre-rich frozen waffles
Crepes made with white rice flour and topped with syrup	A filling made with blended ricotta cheese, lemon or orange zest and a small amount of sweetener; a topping of berries, peaches or other fruit and maple syrup	Substitute brown rice or almond flour for some of the white rice flour
Fried egg and bacon	Low-fat mozzarella or feta cheese, veggies and GF smoked salmon, turkey or ham to make an omelet	Omega-3 rich egg; use a non-stick pan; try Canadian bacon or low far GF turkey or chicken sausage

• Eggs, fruit & toast (g.f. toast, of course).
• G.f. pancakes & sausage. There are many gluten-free pancake mixes available, or they are nearly as easy to make from scratch as regular pancakes. Outside of the U.S., most sausage is NOT gluten-safe. In the US, sausage is, almost all of the time, 100% meat. Be careful of additives, though. Some contain dairy, soy, and many contain MSG, which I (and a lot of other g.f. folks) am sensitive to.
• GFCF crepes
• GFCF breakfast cookies
• For a treat, I splurge on g.f. waffles (try Lifestream, or the kind sold at Trader Joe’s).
• For an even bigger treat, the frozen breakfast goods by Kinnikinnick are fantastic, albeit expensive. They have several kinds of tasty GFCF muffins and doughnuts.
• Eggs and/or sausage/bacon with Tater Tots (check your ingredient list! Many “extra crispy” varieties contain gluten).
• Hot cereal: Bob’s Red Mill g.f. hot cereal, Arrowhead Mills Rice & Shine, or grits.
• Fruit cobbler: Drain and reserve the juice from a large (29 oz) can of fruit-juice-sweetened sliced peaches. Spread the peaches across the bottom of a 8″ x 11.5″ dish. Mix about 1 TBSP corn starch and about 1/4 tsp cinnamon into the reserved juice, then pour that over the peaches. Then, make the dough. Mix together 1 c. Kinnikinnick Kinni-Qwik Bread & Bun Mix, 1 c. sorghum flour, 1 TBSP baking powder, 1/3 c. sugar, 1/3 c. shortening, 1/2 tsp cinnamon. Then add enough rice milk to make a stiff dough. Use a big table spoon and dot the dough on top of the peaches. Bake at 375 degrees until the dough is puffy and browned and sauce has been bubbling a good 15 minutes, about 45 min. total. (If you don’t have a g.f. baking mix, substitute 1/2 c sweet rice or white rice flour, 1/4 c brown rice flour, 1/4 c potato OR corn OR other starch and 1 tsp xanthan gum.)
• g.f. cold cereal, of course! We usually have fresh fruit w/ our cereal, too. (Nature’s Path/Envirokidz, Erewhon and Arrowhead Mills are some of the cereal brands we purchase regularly.)
• Homemade g.f. muffins, made quickly with Kinnikinnick Bread & Bun mix.
• Smoothies made with rice milk, rice protein powder, and frozen fruit.
• Recipe for GFCF Mexican Breakfast Pizza.

We are gearing up for grocery day Saturday so we have been discussing interesting food ideas that are on our diet. Let's start with some breakfast ideas.

French Toast

-sunflower oil or Fleishman's unsalted margarine
-gfcf bread
-eggs
-Riza (brown rice milk)
-vanilla
-icing sugar
-maple syrup

Put oil in a pan. In a bowl mix the eggs with a bit of milk and vanilla. Dip the bread in the mix and then put it in a pan with hot oil or gfcf margarine. When the underside is light brown you can flip it over and cook the other side.

Eggs in a Basket

-Fleishman's unsalted margarine
-gfcf bread
-eggs

Spread margarine on both sides of bread. Cut a circle in the center of the bread. Put the bread in the fry pan. Crack an egg in the the hole. Let cook on one side and then flip over and cook on the other side. I like my yolks runny.

Breakfast Skillet - use whatever you have

-sunflower oil or Fleishman's unsalted margarine
-onions (I like purple or white) - diced
-green onions
- diced-potatoes (microwaved or leftover) - dice them after they are cooked
-peppers - diced
-cooked sausages - cut up

For this dish I often will throw the potatoes in the micro (2 sets of 10 min for 6 potatoes). Then I will put the sausages in the pan to cook. While sausages are cooking cut up everything else. Depending on the sausages I will either drain all or most of the oil. Then I will remove the sausages to a plate. I will throw the onions into the pan to saute. Next add the peppers. While the onions and peppers are cooking, cut up the sausages and leave them on the plate. By this time the potatoes should be cooked and you can dice them up (be careful they will be very hot). Put the potatoes in the pan. Then add the cut up sausages. This will need to simmer for a few minutes for the flavors to blend, but not very long as everything is already cooked.

Gluten Free Casein Free Cereal

-gfcf cereal
-riza milk

Sausages and Eggs

Just what it says.

Breakfast Casserole - use what you want

This one is very easy. It can also be made the night before and put in the fridge uncooked.

-cooked potatoes - diced
-peppers - diced
-onions - diced
-tomatoes - diced
-cooked bacon - cut up
-cooked sausage - cut up
-broken up gfcf bread (if you want)
-anything else you want
-eggs
-riza (brown rice milk)

Grease your pan. Put everything except the eggs and riza into a large deep pan. In a separate bowl mix the eggs and riza together. Then pour over the other ingredients. It should nicely cover the other ingredients. Put in the fridge over night. Put in the oven at 350F. Cook until eggs are done. This is so yummy.

Creamy Rice

-cooked rice (brown rice is best)
-riza milk
-sugar in the raw
-Fleishman's unsalted margarine
-vanilla

Mix all ingredients together and simmer. My boys love this.

Please let me know if you have any other creative and interesting ideas. Breakfast is my hardest meal of the day to plan for.

PEANUT BUTTER BANANA SMOOTHIE

-1 cup milk or dairy free substitute
-2 TBS gluten free peanut butter (more if desired)*I use Kraft
-1 ripe banana
-1 tsp cinnamon
-1 tsp vanilla extract, if desired
Place everything in blender and puree until smooth. If desired, a few ice cubes can be added, one at a time, blending between additions. You can try smoothies using diluted coconut milk.
-makes 1 serving
(other smoothie- coconut milk/banana/ Peanut butter/cocoa/ice or banana/strawberry/coconut milk/ice)

BUCKWHEAT PANCAKES I

• 3/4 cup buckwheat flour
• 1/4 cup millet flour or flakes
• 1/2 teaspoon xanthan gum
• 2 tsp baking powder
• Two egg whites
• 1 tablespoon oil or ghee
• 1 cup or less water

Beat egg whites until stiff. Mix all the other ingredients except baking powder together lightly with a whisk, then fold in the beaten egg whites and baking powder, and bake on a hot griddle.

BUCKWHEAT PANCAKES II

(This is a double recipe compared to above)

1. Grind 1 cup buckwheat and 1/3 cup millet together in the flour mill.
2. Add 1 teaspoon xanthan gum, 4 teaspoons of baking powder and mix. In a separate bowl, lightly beat 2 eggs with 2 tablespoons sunflower oil. Mix 2 cups of water with the egg mixture. Now stir the liquid mixture into the flour mixture lightly (batter will be lumpy). Bake on a hot griddle.

WAFFLES

• 1 cup rice flour
• 1/2 cup chick-pea or soy flour
• 1/2 cup potato starch flour
• 1/2 teaspoon salt
• 1/2 teaspoon xanthan gum (if available)
• 3 teaspoons baking powder
• 1 Tablespoon raw cane sugar
• 1/2 teaspoon cinnamon
• 1 egg, separated, and two egg whites
• 1/4 cup vegetable oil
• 1 1/2 cups rice milk or water (or 3/4 cup water and 3/4 cup buttermilk if tolerated)

Measure dry ingredients into a bowl, mix with a whisk, and set aside. Beat the egg whites until stiff. Whisk together the egg yolk, oil, and rice milk. Add this to the dry ingredients and whisk for 20 seconds or so, just until barely mixed. Fold in the egg whites. Bake in your waffle iron and enjoy! Freeze the extras for busy mornings. Omit egg yolk if you do not tolerate it.

PORRIDGE

Mix together equal amounts of buckwheat flakes, millet flakes and rice flakes. Store in a big container. When you want cereal, cook 1/3 cup cereal mix plus 1 cup of water and a pinch of salt per person. Cooking time is 3 to 5 minutes, then let stand for 5 minutes.

INDIAN PANCAKES

• 1 cup chick-pea flour
• 1 cup water
• 1 tablespoon fresh ginger, peeled and grated, or a pinch of dry ginger powder
• 1/2 bell pepper (or two hot green chilis)
• 1/8 teaspoon red pepper flakes (optional)
• 1 cup grated zucchini or 1/4 chopped scallion

Whisk the chick-pea flour and water to a lump-free mix. Stir in other ingredients. Lightly grease and heat a griddle or frying pan. Pour or spoon batter on pan to make small pancakes. With a teaspoon, drizzle a bit of oil around the edges of the pancakes so they will be crunchy. When brown on the bottom (a minute or two), flip over and cook the other side till it is brown. Serve with mango chutney or, especially for kids, maple syrup or ketchup.

EGG-FREE FRENCH TOAST

(Well, it is only egg-free if the bread is egg-free. This recipe helps us survive, as we can tolerate only small amounts of egg yolk.)

Whisk together 1 cup of chick-pea flour (gram flour) and 1 cup of water. Dip slices of gfcf bread, and fry up in a bit of ghee or milk-free margarine. Serve with maple syrup or molasses or jelly. A pinch of ginger powder added to the chick-pea flour mix will aid the digestion without imparting a ginger flavor.

Chili-laced Split Pea Griddle Cakes

Once you have tasted these, you will wonder how you ever survived all those years on cornflakes! It seems like a lot of trouble at first, but after you have made them once, you will see they are not difficult at all. You have to remember to soak the beans and rice overnight, but then it only takes five or ten minutes in the morning to make the batter.

• 1/2 cup yellow split peas (channa dal in the Indian store)
• 1/2 cup yellow lentils (toovar dal in the Indian store) or pink lentils
• 1/3 cup long grain white rice
• 1/4 cup water
• 1 hot green chili or 1/2 green bell pepper
• 1/4 teaspoon asafoetida (from the Indian store)
• 1/2 teaspoon red pepper flakes (I use dried red pepper that are not hot)
• 1 teaspoon salt

Pick over and wash lentils and peas in several changes of water. (I rinse them in a big bowl and pour them through a sieve to drain several times.) Put them in a bowl and add enough water to cover by an inch. Put the rice in another bowl and soak in water. Leave overnight.

In the morning, drain and rinse the rice, and put into the food processor. Process for 2 minutes until finely ground, stopping every 15 seconds to scrape down the sides. Rinse and drain the legumes, then add them along with water and other ingredients. Process to a thick batter, like muffin batter. Heat a frying pan and grease very lightly. Pour 1/3 cup of batter into middle of pan and immediately spread it around with the back of a metal spoon (or your fingers if you are very skillful). Use the handle of a wooden spoon to make a hole in the middle of the pancake. With a teaspoon, drizzle a little oil into the hole and around the edges of the pancake. Cook until bubbled on top and brown on bottom, a minute or two. Flip over and cook the other side till brown. Serve with chutney or molasses.
Muffins and Variations

• 2 cups of GF Pastry Flour
• OR 1 3/4 cup of GF Pastry Flour and 1/4 cup of GF Bread Flour
• OR 1 1/2 cup GF Pastry Flour + 1/4 cup of porridge mix + 1/4 cup GF Bread Flour
• 3 Tablespoons raw sugar
• 3 teaspoons baking powder
• 1 egg
• 1/4 cup oil
• 1 cup rice milk or water

Mix dry ingredients together in a large bowl. Whisk the other ingredients together, then stir quickly into the wet ingredients (no more than 20 to 30 seconds). Spoon carefully into greased muffin cups. Bake at 375 degrees F (190 degrees C) for 25 minutes.



Cornbread: Replace 1 cup of the flour mix with corn flour or corn meal (polenta). Bake in muffin tins or an 8 inch by 8 inch square pan.
Zucchini muffins: Add 1 tsp ground cinnamon and 1/4 cup chopped walnuts to dry ingredients, and 1/2 cup or so grated zucchini to the liquid ingredients.

Apple (or Plum or Cherry) Streusel Coffee Cake: Spread the batter in a 10 inch pie pan. Cover the top with thin slices of apple, or plum, or pitted cherries. Sprinkle with a streusel made by mixing in the food processor: 1/4 cup raw cane sugar, 1 cup walnuts, 1/4 cup ghee or milk-free margarine, and 1 1/2 teaspoons ground cinnamon.

Out of the house

Well I went out to eat my first meal out since embarking on this GFCF (gluten free/casein free) way of life. I sat down with my husband and I almost made him ask for me. I was feeling embarressed and shy. But when the waiter came, I got brave and got up the gumption to just ask if the meal I was looking at was gluten free. The waiter was wonderful and discussed it with his chef and came back with an answer for me. But after I ate, I paid the price. I couldn't figure out what I had done wrong and then it hit me . . . I DIDN'T ask about dairy!!! There was probably butter somewhere or some other dairy lurking where I wasn't expecting it. So lesson learned. I am brave enough to ask, now I just have to remember to be more careful, and ask the right questions. One thing I am going to try to do from now on, is research the restaurant before I leave if possible, trying to have a plan will make things easier.

I went grocery shopping as well. I was thrilled with all the wonderful finds I found at the store. I live in Newfoundland and in the past, I have found that most special foods required on a diet are not available here, but I guess where this is for people who have a medical reason to need it, there are things available. It is by no means cheap, but a little at a time, I will build up my pantry with things that I need. I picked up soy flour this time, next time I will pick up brown rice flour. A little at a time, I will have a good supply of things for myself.

I went through my house and sorted through all the gluten-filled goods and put them all in a cupboard for my family away from easy accidental reach by me. I do so much cooking on auto pilot I need those foods somewhere I have to think about them before I grab them.

(Note: Feeling this good, has motivated other changes. I have switched from coffee, to decaf and now to tea. At this very moment, I am drinking a wonderful honey, ginseng green tea. It is nice to just feel good. I forgot what good feels like.)

GFCF Lunches

LUNCH:

• Sandwiches on g.f. bread or on Corn Thins.
• Sandwich fixin’s like lunch meat, served w/ g.f. chips (plain, potato chips, Fritos, etc) & fruit, and maybe a pickle.
• Chicken noodle soup. Works best using g.f. spaghetti, broken into 2-3″ pieces. I use ORGANIC Chicken Better Than Bouillon, which is pricey, but lasts a long time. (At the time of this writing, the organic is GFCF — the regular variety has whey in it.) You can find it at TJ’s for about $3, or at a regular grocery store for about $5.49. Start with just a cup or so of water in a med saucepan. Mix in 2-3 rounded tablespoons of BTB, whisk until combined. Then add water until you get the strength of bouillon you like. Bring to boil, and add broken g.f. spaghetti, boil until about 75% cooked. Then, add a few handfuls of veggies (the small pea/corn/carrot mixed frozen veggies works well for kids), and some cooked (leftover) chicken that’s been cut into bitsy pieces. Bring back to boil, and cook until the noodles are done.
• Tostadas. Heat the shells for a few minutes in the oven, then top with warmed refried beans and whatever toppings you have on hand: Minced leftover meat, salsa, sliced olives, whatever.
• G.f. pasta with storebought pasta sauce (check for GFCF ingredients!).
• Chili: Hormel Chunky NO BEANS chili is GFCF. We place some Fritos in our bowls, and spoon the chili over the top. Serve with fruit.
• Franks ‘n’ beans — but don’t use the canned type that already has the hot dogs added in; it has MSG and a lot of sugar. Just chop up some hot dogs, and add them to a can of store-bought baked beans, and warm on the stove. There are many baked bean varieties that are g.f., but watch out; some of them contain soy sauce that was made with wheat.
• Lunchmeat/sandwiches with g.f. Tater Tots as a side, instead of chips.
• Baked beans. If you want a little more meat, dice and fry half a package of bacon, drain and add in a large can of storebought baked beans (checking to make sure they’re g.f. — some have wheat-containing soy sauce). Serve with fruit.
• Or… leftovers from last night’s dinner.

GFCF BREAD

• 3 1/3 cups of GF Bread Flour (Use 3 1/2 cups if your Flour is made with brown rice)
• 1 tablespoon of dried yeast (7grams)
• 2 whole eggs OR 1 egg plus two egg whites
• 1/4 cup of olive or sunflower oil
• 3/4 teaspoon vinegar (omit when using buttermilk)
• 1 1/2 cups of hot water or rice milk (or buttermilk, if tolerated)

Put all ingredients into a mixer bowl. Mix on low speed for 30 seconds, and on medium speed for 3 minutes. You don't want to mix on high speed which beats in too much air so you will have bubbles in the bread. While the dough is mixing, grease a bread pan (mine is rather elongated with a volume of one and a half liter) with ghee and dust with rice flour or corn meal. When dough is ready, spread in pan. Preheat the oven to 425 degrees F (218 deg C). If using buttermilk, heat oven to 400 degrees F (200 deg C). Allow dough to rise until it just reaches the top of the pan. Bake for one hour, covering with foil after fifteen minutes to prevent excessive browning. Do not cheat on the baking time, or the bread may come out wet and heavy. Let cool in the pan for ten minutes, then take out of pan and cool on it's side on a rack. Hint: If you want to reduce rising time to half an hour, use hot water or heat the rice milk quite hot (not boiling) before adding to the batter.

Variations:

Dark bread: Make up the flour mix using brown lentil flour rather than chick-pea flour, then bake as above.

Kugelhupf: Add 3 tablespoons of sugar, a handful of raisins, and the grated peel of half a lemon or orange to the dough. Place almonds in the bottom of a greased and floured ring pan, and carefully spoon in the dough. Bake as above.
Rolls: Drop dough into twelve greased muffin cups. Let rise about half an hour. Bake at 425 degrees F (218 degrees C) for 25 minutes.

Burger Buns: Drop onto a cookie sheet to make twelve glops. Sprinkle with sesame or poppy seeds if desired. Let rise about half an hour. Bake at 425 degrees F (218 degrees C) for 25 minutes.
Cinnamon Rolls: Add 3 tablespoons sugar to the dough. Drop onto a cookie sheet to make twelve glops. Dip the back of a teaspoon into melted butter or margarine and flatten slightly. Sprinkle a half teaspoon of cinnamon sugar onto each roll. Now swirl a knife through each roll to make spirals. Sprinkle on some chopped walnuts. Let rise and bake at 425 degrees F (218 degrees C) for 25 minutes. Let cool and drizzle with icing made from 1/2 cup of powdered sugar with a bit of water.

Hot Cross Buns: Add 3 tablespoons sugar and the grated peel of half a lemon to the dough. Make 20 nice round glops on a cookie sheet. Let rise and bake at 425 degrees F (218 deg C) for 25 minutes. Let cool and make crosses with icing made from 1/2 cup of powdered sugar with a bit of lemon juice.

COOLRISE SWEET DOUGH

(You can do all the work the evening before to have fresh sweet rolls any day of the week!)

• 5 to 6 cups GF Bread Flour
• 2 Tablespoons dry yeast
• 1/2 cup sugar
• 1 1/2 teaspoon salt
• 1/2 cup ghee or softened milk-free margarine
• 1 1/2 cup hot tap water
• 2 eggs, at room temperature

Put half of flour mix and all other ingredients into mixer bowl. Mix with electric mixer for two minutes. Use a wooden spoon to mix in enough flour mix to make a soft dough. Turn out onto a floured board and knead for five minutes. Place dough in bowl and cover with plastic wrap. Allow to rest for 20 minutes. Punch down, knead a few times, and shape as desired. Brush surface of rolls with oil (very important) and cover lightly with plastic wrap. Refrigerate at least two hours or overnight. Take pans out of refrigerator while pre-heating oven to 375 degrees F. Bake for 20 to 25 minutes.

Suggestions: Make round balls and place in muffin tin.

OR: Roll dough into thin rectangle, brush with ghee or melted margarine, sprinkle with cinnamon sugar, roll up and slice for cinnamon rolls. Ice when cool.
OR: Roll dough into thin rectangle, cut rectangles about two by six inches and roll up with a bit of chocolate inside.

GFCF Snack ideas

SNACKS:

• Tortilla chips (and salsa!)
• Regular potato chips — Most plain/unflavored chips are GFCF. Lays Stax have all g.f. ingredients, and are now even labelled as gluten free!
• Fruit
• Fruit leather (most fruit rollups and many packaged ”fruit snacks” are GFCF, but good old-fashioned plain fruit leather is still my favorite)
• Popcorn — virtually all microwave popcorn is NOT GFCF. So, get reaquainted with a large, lidded pan, some oil and kernels, and get poppin’! We almost always sprinkle ours with cinnamon sugar.
• Dried fruit (raisins, cranberries & apricots are all reasonably priced at Trader Joe’s)
• “Snow cones” (crushed ice with a drizzle of snow cone “juice” and a spoon in the back yard!)
• Popsicles
• Homemade popsicles when I have my act together – Add frozen juice concentrate to coconut milk, mix and freeze in molds.
• A rice cake topped with jam or prepared GFCF frosting. Lundberg Farms makes the BEST rice cakes, and they come in a wide array of flavors. Read labels thoroughly, but most Duncan Hines frostings are g.f. Some of them do contain dairy and/or other allergens, but are properly labelled. At the time of this writing, Creamy Home-Style Dark Chocolate Fudge is GFCF and free from other allergens, as well. (All of Betty Crocker’s frostings contain wheat starch.)
• Jell-o
• Trail mix made with Gorilla Munch (or another GFCF cereal, like Perky-O’s) and whatever else I have on hand (usually dried fruit and choc. chips)
• Pickles
• Rice crispy treats made w/ g.f. rice crispies and GFCF margarine or Spectrum non-hydrogenated shortening.
• Take a trip to the Asian supermarket! Not everything is GFCF, of course, but they have a wealth of snacks and treats that are, which you are probably unfamiliar with. Start with fruit jelly cups and rice-based Korean cookies.
• Trio bars, or other treats from Mrs. May’s. I find mine at Costco.
  

MARZIPAN COOKIES

• 3 cups almonds without skin
• 3 cups hazelnuts without skin
• 1 pound powdered sugar
• 2-3 egg whites

In 2 cup batches, grind the nuts to a fine powder in the food processor. Mix with sugar in a large bowl. By hand, knead in 2 egg whites. If the dough does not stick together, then knead in a bit more egg white. Knead by hand until well-mixed, a minute or two. Then roll the dough out 1/4 inch thick and cut into small circles or diamonds. Bake for 5 minutes at 400 degrees F (200 degrees C), take out and let cool on the pan for 2-3 minutes. Turn the cookies over, and brush with a glaze made of a few tablespoons of powdered sugar mixed with a bit of water just until the glaze is runny. Place cookies back into oven, and bake for 3-5 minutes, just until edges begin to brown.

Smart Snacks
GF pretzels	Unsalted nuts	Trail mix with GF granola, dried fruit, nuts and seeds
Rice cakes or rice crackers	Cheese (cubes or string), hummus, nut butter with banana or apple slices	GF snack bar mad with seeds, dried fruits, and healthy GF grains (amaranth, flax, quinoa)
Fried corn chips	Salsa and shredded cheese	Baked corn chips with low-fat cheese and sour cream; popcorn
Celery sticks	Peanut butter, cheese spread, or low-fat cream cheese with raisins	Carrot or turnip sticks, peppers, cherry tomatoes, broccoli or cauliflower
GF cookie	Fresh fruit and a glass of milk or enriched GF dairy substitute	Add brown rice, flax or quinoa to the recipe; choose ready-made cookies that are lower in sugar and fat or make with non-hydrogenated oils
GF brownie	Mug of steamed milk or enriched GF dairy substitute	GF crispy rice square (still not so nutritious, but often less fat)
GF muffin with white rice flour	Chopped nuts, mashed banana, dried fruits (raisins, cranberries, apricots, dates), ground flax	Pumpkin, pineapple, carrot, or banana muffins made with brown rice or bean flour
Full-fat fruit-flavoured yogurt	Fresh fruit and nuts	Plain low-fat yogurt with fruit and nuts

Finally some answers

As a few of my long-time followers know, I have struggled with my weight-loss journey. I have had health issues that made it hard to know what was the best way to eat. I will share with you that I began to feel like no matter what I ate, I was going to pay afterwards. It is a frustrating way to be. But now I finally have some answers that will effect my weight-loss journey.

I have shared with you all that I have PCOS and while we are trying to have a new baby, PCOS makes this difficult. Well, apparently, I also have a gluten and dairy intolerance (Possibly Celiac but I am waiting for confirmation of that).

Learning to eat without dairy and gluten is like driving in a foreign country, but I am trying to learn my way. It is complicated and I was never aware of how many places gluten and dairy can be hiding. But the good news I have been gluten and dairy free for a few days now and I feel amazing! I can feel myself getting more energy, I no longer pay after each meal. It is wonderful to have the energy to clean my house, to cook some supper, and to care for my family. And feeling good is motivating me to eat healthy, be more active, get moving more.

To this end, I am calling a pause to my low-carb regimen. I want to get the gluten free/dairy free healthier feeling me straight before I add further complications to my diet. I have just published something like twenty or thirty low-carb recipes that are available for you to search for and try.

I plan on sharing more than just recipes for the next while. As I navigate this foreign country of gluten free/dairy free eating, I want to share some of it, document some of it for future reference. I will tell you this much . . . in the past, I have changed diets trying to find the one that suits me and my situation best. But I now that I am starting to feel better, I can't seem me ever going back to eating gluten and dairy again. I can't see feeling that way by choice again. Whatever path my weight-loss journey takes it will be a gluten free/dairy free path.

Sugar Free Cranberry Chutney

Ingredients:

• 1 12 oz bag cranberries - fresh or frozen
• 1 cup thinly sliced onions
• 1 small apple, chopped fairly fine, but not tiny (get a variety that doesn't turn mushy)
• 1 teaspoon cinnamon
• 1/2 teaspoon allspice
• pinch cloves
• 1 teaspoon mild dried mild chile (e.g. ancho), or a pinch of stronger chile (e.g. cayenne)
• ~1/2 cup water
• 1/2 cup sugar equivalent from artificial sweetener
• 2 Tablespoons lime juice
• 1 teaspoon oil

Preparation:

1. Put oil in pan -- it should just coat the pan -- and add the onions. (You can cut sliced onions in half or thirds if you want smaller pieces, but no smaller than that.) Turn heat on medium-high, until onions start to sizzle. Stir, and cook for about 2 minutes. (You don't want them to be completely soft at the end.)

2. Add apples and spices. Stir and cook another minute, until spicy smell fills kitchen.

3. Add water and sweetener, and then the cranberries.

4. Cook until the cranberries all pop, stirring occasionally. This should be about 5 to 7 minutes. You may have to add a little more water if it starts to stick. You don't want to the cranberries to fully break down, as if you were making a sauce -- at least some of them should still be recognizable.

5. Add lime juice and stir. Taste (careful, it's hot) and adjust tartness/sweetness level by adding more sweetener and/or lime juice.

Makes 8 servings of ~1/4 cup, each with 3 grams of effective carbohydrate and 1.5 grams of fiber.

LOW CARB Tzatziki with Mint - Cucumber Yogurt Sauce or Side Dish

This yogurt-cucumber dish is great with fresh mint, but you can also use parsley or dill (or no herbs at all). The garlic is definitely to taste, and if you don't like the "bite" of raw garlic, you can "cheat" and use garlic powder.

Ingredients:

• 1 cucumber - English or seedless preferred
• 2 cups (16 oz) plain yogurt - strained or Greek style (see below)
• 4 cloves garlic, minced
• 1/4 - 1/3 cup chopped mint leaves
• Salt

Preparation:

For information on strained yogurt, Greek yogurt, and more about yogurt, see Yogurt on a Low Carb Diet

If cucumber is "regular", you might want to seed it, because that section of the cucumber is pretty watery. English or seedless is really better.

Grate the cucumber and put it in a strainer. Sprinkle a little salt over it and mix in. Let it drain for awhile - at least 10 minutes - then squeeze it down to get as much juice out as possible. Mix with the rest of the ingredients. Drizzle some olive oil over the top if desired.

Nutritional Information: Each of 10 servings (a little over 1/4 cup) has 3.5 grams effective carbohydrate and 53 calories.

Low Carb Broccoli Salad with Bacon

Ingredients:

• 2 large stalks of broccoli (chopped to about 5 cups of flowerettes and peeled stem)
• 1/2 lb bacon (cooked until crisp, drained and blotted of excess fat, and chopped)
• 1/4 cup finely chopped onion
• 3/4 cup mayonnaise
• 1 and 1/2 Tablespoons lemon juice (4 and 1/2 teaspoons, or to taste)
• 1 Tablespoon sugar substitute, preferably zero carb, such as liquid forms
• 2 Tablespoons dried currants
• 1/4 cup sunflower seeds
• Salt and pepper (to taste)

Preparation:

1) Blanch broccoli by either boiling it or microwaving it for 1 to 2 minutes. It should still be crunchy, just not as hard as when it's raw. Quickly cool it in ice water, or by running it under cold tap water.

2) To make your dressing, mix mayonnaise, lemon juice, sweetener, and a pinch each of salt and pepper (adjust to taste). Add onion and currants.

3) Mix the broccoli, dressing and remaining ingreditents together. If you'd like, save a little of the sunflower seeds and bacon to sprinkle over the top.

Nutritional Information: Each of 10 servings has 3 grams effective carbohydrate plus 2.5 grams fiber, 6 grams protein, and 203 calories.

FRENCH SILK PIE

4 Servings

• 1/2 cup butter, softened
• 2/3 cup Splenda
• 2 oz unsweetened baking chocolate (8 grams of carbs)
• 1 tsp vanilla (3 g)
• 1/2 cup refrigerated or frozen egg product, thawed

Cream butter and Splenda together. Melt chocolate and blend into butter mixture when cooled. Stir in vanilla. Add egg product. Beat well with mixer until smooth. Chill 1-2 hours minimum. Top with whipped cream (3.3 grams per cup), if desired.

Carb Count: Recipe Total 11 grams of carbs, Carbohydrates Per Serving 2.9 grams of carbs

Eggs Benedict

4 Servings

• 4 eggs (2.4 grams of carbs)
• Canadian Bacon
• Sauce
• 1/2 cup butter
• 3 beaten egg yolks (0.9 grams of carbs)
• 1 tbsp water
• 1 tbsp lemon juice (1.3 grams of carbs)

Lightly grease skillet. Fill skillet half way with water. Bring water to boiling. Reduce heat and simmer. Break eggs into cup and carefully slide one at a time into water. Allow space for each egg. Simmer for 5 minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached egg and serve with Canadian Bacon and Hollandaise Sauce.

For sauce, combine butter, egg yolks, water and lemon juice. Heat in a double boiler, stirring constantly.

Carb Count: Recipe Total 4.6 grams of carbs, Carbohydrates Per Serving 1.15 grams of carbs

Zucchini a la Low Carb

• 2-3 fresh Zucchini
• 1 package of fresh mushrooms
• 1 med. onion
• 1/2 cup of Monterey Jack cheese
• 1 TBS of real butter

Put a tablespoon of butter in frying pan and melt but don't burn. Cut up all ingredients; saute quickly. Add 1/2 cup of Monterey Jack cheese and steam for 5 to 8 minutes. Eat and enjoy!

LOW CARB Rainbow Soup

This is one of those soups that people tend to love. I often put leftover turkey or chicken in it. It is also good with beans or chick peas, if your diet allows. The idea is that it has vegetables from all the "color groups", so lots of antioxidants and other nutrients. If you have any fresh herbs around, feel free to throw them in.

Ingredients:

• 1 medium onion (2 1/2 inches in diameter), chopped
• 2 large stalks celery, chopped
• 4 cloves garlic, pressed
• 1 medium red bell pepper
• 1 cup chopped carrot (you can use chopped pumpkin, if available)
• 1 heaping Tablespoon sweet paprika
• 3 teaspoons turmeric
• 1/2 teaspoon cinammon
• 1 bay leaf
• A little hot sauce
• 1 15 oz can tomatoes, chopped
• 1 large leaf of chard, about 1 and 1/2 cups - can use spinach or other dark leafy green - cut into thin strips
• 10 oz frozen green beans (or fresh)
• Salt and pepper
• 5 cups stock or broth (I like vegetable or chicken Better Than Boullion - but watch the saltiness)
• 1 T olive oil

Preparation:

1. In a large soup pot, put oil, onion, and celery. Cook on low heat for 5-10 minutes to develop more sweetness in the onion.

2. Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant - another minute or so.

3. Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked. If adding cooked cubed meat such as chicken or turkey, add at this time.

4. Adjust seasonings.

Nutritional Analysis: Makes approximately 9 cups of soup, each with 6 grams of effective carbohydrateplus 3 grams of fiber and 53 calories

LOW CARB New World Pumpkin Soup

This pumpkin soup is made with ingredients like chorizo (or other spicy sausage) chilies, and oregano. Did you know that archaeologists excavating a tomb in central Mexico found pumpkin seeds dating back to 5500-7000 BC?


Ingredients:

* 2 C pumpkin puree, or one 15 oz can of pumpkin
* 12 oz fresh (Mexican) chorizo, or substitute other spicy sausage
* 1/3 C minced onion
* 3 cloves garlic, put through a press or minced fine
* 1 t mild ground chilies, such as ancho, or a small amount of a hotter chili
* 1 t dried oregano
* 1 T olive oil
* 1/3 C dry white wine
* 1/2 C heavy cream
* 2 C chicken broth or equivalent chicken flavoring such as a base
* 1/2 C milk or unsweetened soy milk
* 1/2 C minced cilantro, and extra leaves for garnish

Preparation:
1. Put onion in saucepan with olive oil over medium-high heat.
2. If using fresh chorizo, take it out of the skin and break it up into the pan. Cook until sausage is browning. 3. Add garlic and stir until fragrant, 30-60 seconds. Add some black pepper (about 1/2 t).
4. Add wine and stir to loosen everything up.
5. Add the rest of the ingredients except the cilantro, ending with the chicken broth. Add as much broth as you need to make it the thickness you want. Salt to taste.
6. Just before serving, stir in the minced cilantro, and pu

SAUSAGE GRAVY

• 1 pound sausage, browned, reserve grease
• 1 1/2 cups water
• 1/2 cup heavy cream
• 1 teaspoon guar gum (I used Xan Than Gum and probably 2 or 3
• Tablespoons to reach the thickness DH enjoys)

1. Brown the sausage and remove from the pan.
   
2. Reserve the grease in the pan.
   
3. Add the water and cream.
   
4. Bring to a slight boil and then add the guar gum.
   
5. You will need an immersion blender to remove lumps.
6. Add sausage back in and heat for 2 more minutes.
   

2g Carbs
0g Fiber
2g Net Carbs

BAKED JICAMA DESSERT

• 3 cups jicama -- very thinly sliced
• 4 packets artificial sweetener
• 1/2 teaspoon ground cinnamon
• 6 tablespoons butter -- cut into small pieces
• 1/2 teaspoon apple pie spice

1. Preheat oven to 350. Spray a small (8 or 9") pie pan liberally with butterflavored cooking spray.
2. Arrange 1/3 of the jicama slices in the bottom of the pir tin.
   
3. Sprinkle with 1pkt sweetener and 1/3 of the spices.
   
4. Top w/2T of the butter pieces. Repeat for 2 more layers. Cover with foil and bake for 15 minutes.
   
5. Uncover and bake 15 minutes more.
   
6. If you have the DaVincis s/f caramel Syrup - drizzle 1T over each layer of the 'tart' as you assemble it

SALMON AVOCADO SALAD

• juice of half a lemon (I used 2T lemon juice)
• 2 ripe avacados
• 2 chopped green onions
• 1/2 cup diced celery
• 1/2 cup diced red pepper
• 7.5 ounces canned salmon (I used the whole 15 ounce can)
• 2 Tablespoons mayonnaise
• 1/4 teaspoon salt
• fresh chopped dill (I used about 1t dried)

1. Squeeze half a lemon and put juice in a bowl.
2. Cut avocados in half lengthwise and dispose of pit.
   
3. Scoop avocado out of the shell and set the shells aside.
   
4. Dice avocado very small and place pieces in lemon juice.
   
5. Stir well to coat to prevent browning.
6. Add the green onion, celery and red pepper.
7. Mash the salmon (including bones if you like) very well and add to avocado mixture. Add salt and fresh chopped dill to taste.
8. Add the mayonnaise and stir well.
9. Fill the avocado half shells and sprinkle some chopped dill to garnish.

Note: Nutrition information calculated based on 4 servings. This recipe makes enough salad to have the avocado shells overflowing with salmon. Do not be upset by the fat content, as this recipe is full of the good fats from the avocado and the salmon.

Substitution: This salad may also be made with crab meat instead of the salmon.
For 4 servings, MasterCook shows the net carbs at 4, total carbs as
10, and fiber at 6.

Crockpot Hot Wing Chicken

• 4-6 skinless chicken breasts
• 1 1/2 cups franks hot sauce
• 1/4 cup butter

1. Put breasts in crockpot cover with hot sauce.
2. Cut your butter into pieces and put in crockpot.
   
3. Cook around 4 hrs.
   
4. When cooked shred chicken up with tines of a fork.

Soy Sauce Ribs

• 2 lbs country pork ribs (cut into 3-4 pcs each)
• 1/4 cup soy sauce
• 1-2 garlic cloves crushed
• 1/4 inch piece fresh ginger chopped
• 1/2 tablespoon toasted sesame oil

1. Place ribs in crockpot, dump everything else in.
2. 3-4 hours on high, 5-6 on low and the meat just fall off the bone. For the rest of my family I serve this with rice and veggies I can eat too.
3. Also yummy for chicken as well.

Hint: Buy a small pc. of fresh ginger in the oriental produce section. Keep it wrapped well in the freezer and peel the brown skin off a little at a time, as you use it. I also use the peeler to peel off little pieces and use it just like that

Crockpot Chicken Breasts in Italian Cream Sauce

• 4 chicken breast halves without skin
• 1 package Good Seasons Italian salad dressing mix
• 1/4 cup sherry
• 1/2 cup water
• 8 ounces cream cheese

Put chicken breasts in crock pot and sprinkle Iitalian salad dressing mix on top, add about 1/4 cup sherry and 1/2 cup water. Let cook on low aprox 3-4 hours if thawed and 6-8 hours if frozen. Remove chicken breasts and set aside. Add cream cheese, cut into chunks, and heat until cheese has melted. Stir with wire whisk to incorporate cream cheese better if your in a hurry. Return chicken breasts to crock pot until heated through. Can be served over steamed broccoli.

Per Serving: 158 Calories; 1g Fat (9.2% calories from fat); 27g Protein; 5g Carbohydrate; 0g Dietary Fiber; 68mg Cholesterol; 758mg Sodium.

Crock Pot Oriental Chicken

• 4 pounds chicken breast cut up bite size
• 4 tablespoons vegetable oil
• 1/3 cup gluten free soy sauce
• 2 tablespoons brown sugar Maltitol/or sugar twin brown
• 2 tablespoons water
• 2 clove garlic -- minced
• 1 teaspoon ground ginger
• 1/4 cup slivered almonds

In a large skillet over medium heat, brown the chicken in oil. Transfer to a slow cooker. Combine the soy sauce, brown sugar, water, garlic, and ginger; pour over chicken.

Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 4 to 5 hours longer or until the meat juices run clear. Remove chicken to a serving platter; sprinkle with almonds.

Spoon juices over chicken or thicken remaining sauce with gaur gum if desired.

CROCK POT CHICKEN PARMIGIANA

• 6 whole chicken breast (or 6 halves)
• 2 eggs
• 2 tsp salt
• 1 tsp ground black pepper
• 1 cup pork rind crumbs
• 1/2 cup Parmesan Cheese grated
• 1/2 cup butter or margarine
• 1 small eggplant, peeled, cut into 3/4-inch slices
• 1 can (10 1/2oz) low carb pizza sauce
• 12 slices Mozzarella cheese
• 1/4 cup Parmesan cheese to sprinkle on top

Cut whole chicken breasts into halves. In bowl, beat egg, salt, and pepper. Mix pork rind crumbs and Parmesan Cheese into separate bowl for dredging the meat in. Dip chicken into egg then coat with crumbs.

In large skillet, sauté chicken in butter or margarine. Arrange chicken and eggplant in crock pot with eggplant on bottom. Pour pizza sauce over chicken. Cover and cook on low 6 to 8 hours. Add Mozzarella cheese 15 minutes before serving. Top with Parmesan cheese

Crock Pot Beef And Peppers

• 3 to 4 lb Round steak lean
• 2 Green peppers sliced thin
• 1/2 cup onions minced
• 2 cup Beef broth
• 3 tbsp soy sauce
• 1/2 tsp Ground ginger
• 1 Garlic clove -- minced
• 1 tsp Worcestershire sauce

Cut the steak into serving size pieces. If desired you can brown the meat in a little hot oil before adding to crock pot. Place the thinly sliced pepper rings in bottom of crock pot, reserving a few to place on top of meat if desired. Arrange the meat on pepper, careful to not stack one piece directly on top of another. Mix all other ingredients and pour over meat and peppers.

Cover and cook on low for 8-10 hours or on high for about 4 hours.
Serve with feux cauliflower potatoes.

LOW CARB Corned Beef Hash

12 ounces corned beef brisket -- cooked and cubed
8 ounces cooked turnips -- cold, cubed
1 tablespoon dried onion flakes
1 cup half and half
2/3 cup water
1/4 teaspoon xanthan gum -- or more if needed
4 poached eggs -- optional

Combine all ingredients, except xanthan gum, in skillet. Bring mixture to a boil over medium-high heat. Reduce heat to allow corned beef mixture to simmer. Sprinkle on a small amount of xanthan gum from a fine-holed salt shaker while stirring constantly. Simmer
until desired thickened. Add more water to thin if necessary or more xanthan gum it needs to be thicker. Serve topped with a poached or over-easy egg, if desired.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 337 Calories; 25g Fat (66.2%
calories from fat); 21g Protein; 7g Carbohydrate; 1g Dietary Fiber;
279mg Cholesterol; 297mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2
Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 3 1/2 Fat.

Low Carb Crockpot Pork Roast

1 fresh picnic ham or shoulder
1 large onion, chopped
1 tsp marjoram, crumbled
3/4 cup low carb Bar-B-Q sauce
3/4 cup water

Place pork in crock pot, sprinkle with onion and marjoram, pour mixture of Low Carb Bar-B-Q Sauce and water over, and cover. Cook on low for 10 hours or on high for 5 hours.

Zucchini Hash Brown Breakfast

• 1 cup grated zucchini
• 1 tbs grated onion
• 2 egss, slightly beaten
• salt, pepper, onion powder, garlic powder to taste
• Oil for frying

1. Heat oil in a cast iron skillet.
   
2. Mix all ingredients together in bowl and drop by heaping tablespoons into the hot oil.
   
3. When brown on one side, turn and brown the other side.
   
4. Stack on a plate and keep warm in oven

LOW CARB Asparagus & Cashews Recipe

Simple asparagus gets crunch from cashews and flavor from a light dressing of sesame oil, marjoram, and lemon juice. This dish goes together fast and is low in calories and carbs.

Ingredients:

• 1-1/2 pounds fresh asparagus, trimmed and cut into 2-inch pieces
• 1 Tablespoon sesame oil
• 3 Tablespoons fresh lemon juice
• 1/2 teaspoon marjoram
• 2 Tablespoons chopped toasted cashews, unsalted

Preparation:

Steam the asparagus in a metal steamer over boiling water for about 6 to 7 minutes. Drain.

Combine asparagus with sesame oil, lemon juice, marjoram, and cashews. Serve.

Yield: 6 servings, 1/2 cup each

Nutritional Information (per 1/2 cup serving): 51 cal; 4 g total fat (1 g sat fat); 4 g carb; 0 mg cholesterol; 8 mg sodium; 2 g protein; 1 g fiber; 1 g sugars.
Dietary Exchanges: 1 vegetable; 1/2 fat.

Squash -N- Zucchini Noodles

• 2 tablespoons Olive oil
• 2 teaspoons Garlic (minced)
• 2 large Summer squash
• 2 large Zucchini
• 1/4 cup Chicken (or vegetable) stock or water
• 2 tablespoons Parsley (chopped)
• 2 tablespoons Parmesan cheese (grated)
• Salt and freshly ground black pepper to taste

Method:

1. Cut both ends off the squash and zucchini and then slice into very long thin strips (a Japanese mandolin works best or use a knife).
2. Heat olive oil in a large saute pan over high heat; add garlic and "noodles" and saute very
3. briefly-approximately 30 seconds.
4. Add chicken stock or water; continue to cook for an additional 2 minutes. The steam created will help cook the noodles.
5. Season with salt and pepper.
6. Toss noodles with parsley and parmesan cheese and serve immediately.
7. Yield: 6 servings

ZUCCHINI PUFFS

• 6 medium zucchini -- sliced 1/4" thick
  
• 1/3 cup grated Parmesan cheese
• 1/3 cup mayonnaise
• 1/2 teaspoon basil

1. Either peel zucchini or leave unpeeled, your choice. Slice zucchini into 1/4" rounds - should get about 18 slices per zuke, give or take.
2. In small bowl, combine remaining ingredients.
3. Spread each slice with thin layer of mayonnaise mixture & place it on broiler pan. [NB I spread it quite thin]
4. If making ahead, cover and refrigerate up to 24 hours.
5. Broil 5" from the heat about 60-90 seconds or until tops are golden brown.

Zucchini and Feta Gratin

• 1 1/2 pounds zucchini -- 750gr 1/4" slices
• 3 ounces feta cheese
• salt and freshly ground pepper
• 2 teaspoons mint -- or 1tbsp fresh
• 4 eggs
• 1 pinch nutmeg -- grated

1. This gratin is quickly assembled, and can be eaten hot or cold. The combination of mint and feta gives it the most refreshing flavor. It can serve as a main dish or side.
2. Preheat the oven to 375°F-190°C. Oil a 2-quart gratin dish with olive oil.
3. Steam the zucchini for 5 minutes. Refresh with cold water and drain on paper towels.
   
4. Transfer to the gratin dish and toss with salt and pepper.
5. Blend together the eggs and cheese in a food processor, or in a bowl with a whisk, until fairly smooth. Add the mint and nutmeg, and a scant 1/4 teaspoon salt.
6. Pour over the zucchini. Bake 30 to 40 minutes, until set and just beginning to brown on the top. Serve hot, warm or at room temperature.

Creamy Zucchini

Slice 4 zucchini lengthwise, not too thinly.(Mine were about 8 in. long and about 2 in in diameter).

Spray a square baking pan and put in one layer of zucchini. Spoon over about 2 tbsps heavy whipping cream and top with shredded romano and parmesan cheese, repeat layers, like lasagna. Finish off with cheese and cream. Bake at 425 until golden brown and slightly crusty on top. This is awesomely delicious!

Orange Nut Muffins

Orange Nut Muffins

6 whole eggs
1/4 teaspoon cream of Tartar
4 packets sugar substitute
1/4 cup soy flour
1/4 cup walnuts -- ground
1 teaspoon orange extract
4 ounces cream cheese
1/4 cup heavy cream
8 packets sugar substitute
1 teaspoon orange extract


2.6 grams carb minus .03 for fiber= 2.3 grams carb ea.


6 large eggs, separated.....
Beat egg whites with 1/4-tsp. cream of tarter and add 4 pkt Splenda
Beat whites until stiff. Sprinkle 1/2 tsp. orange extract over this.
In separate bowl beat yolks with 4-sugar sub (Splenda) and 1 TBS brown Sugar Twin.
Add 1/2 tsp. orange extract.
Take a big spoonful of whites and add to yolk mixture and mix together, then pour yolk mixture over whites,
Mix 1/4 cup Hodgsons Mill Brand soy flour with 1/4 cup ground walnuts (doesn't have to be super fine)
Fold all this together and pile mixture into 12 muffin cups sprayed with Pam. Bake at 350 for 15 min until tops of muffins are browned, reduce to 325 and bake another 15 minutes.
Cool and ice with orange cream cheese frosting if desired.


ORANGE CREAM CHEESE FROSTING
4 oz. cream cheese,
1/4 cup whipping cream and
1 tsp. orange extract.
Sugar sub to taste

Bologna and Cheese Triangles

Servings: 6 pieces
Carb Count: Approx. 1 in each piece

• 3 slices of round bologna
• 1 tablespoon dijon mustard
• 2 slices round cheese, any kind

1. Spread mustard thinly on the slices of bologna. Stack the bologna alternately with the cheese.
2. Stick 6 toothpicks at equidistant intervals through the stack to hold it together.
3. Cut the stack into pie shaped wedges with one toothpick per wedge.

Crispy Baked Radish Chips

SERVES 4

A great snack for when you want something salty and delicious but don't want the load of calories that normally comes with crispy snacks. Even those not watching thier caloric intake will love these so make a big batch. feel free to experiment with different seasonings. Garlic, cayenne, Italian blends and lemon pepper are some suggestions.

***note*** If you want larger chips use a japanese daikon radish. The taste and texture will be the same.

• 10-15 large radishes
• nonstick cooking spray
• salt, to taste
• pepper, to taste

1. Preheat oven to 375 degrees.
2. Slice radishes into very thin chips and spread on a cookie sheet that has been sprayed with non-stick cooking spray.
3. Lightly mist radish slices with cooking spray and then sprinkle with salt and pepper. (if using other seasonings, now is the time to add them).
4. Bake for 10 minutes, flip, and bake for another 5-10 minutes or until crisp. Time may vary so watch these after flipping.

Nut Recipes

Parmesan-Glazed Walnuts
Makes 6 (1/4 cup) servings

• 1-1/2 cups walnut halves
• 1 Tbsp. butter, melted
• 1/4 tsp. hickory-smoked salt
• 1/4 tsp salt
• 1/4 cup shredded Parmesan cheese

Preheat oven to 350 degrees. Spread nuts in a shallow baking pan; bake 10 minutes. Mix butter and salt; toss lightly with walnuts. Sprinkle cheese over top. Stir; bake 3 or 4 minutes more or until cheese is melted.
Herbed Almonds
Servings: 8
Carb Count: Approx. 7 per serving

• 2 teaspoons dried basil
• 1/2 teaspoon garlic powder
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon ground pepper
• 1 egg white
• 2 cups almonds

1. Preheat oven to 325 F.
2. In container of electric blender combine all ingredients except egg white and almonds. (I use my Magic Bullet.) Blend 30 seconds, pulsing on and off; set aside.
3. In large bowl whisk egg white until opaque and frothy. Add almonds; toss to coat. Add spice mixture; toss gently to coat evenly.
4. 
   
5. Oil, or coat a baking sheet with vegetable cooking spray. Arrange almonds on baking sheet in single layer. Bake in center of oven 15 minutes. Gently toss almonds and arrange again in single layer.
6. Continue to bake 15 minutes longer; toss gently. Turn off oven. Leave almonds in oven with door ajar 15 minutes. Remove from oven; cool completely.

Sardine-Stuffed Cucumbers

• 6 small cucumbers
• 6 oz. cream cheese
• 1 can sardines
• 2 Tbsp. sour cream
• 1 Tbsp. fresh dill, chopped
• 1 Tb. chives, chopped
• salt & pepper

Scrape unpeeled cucumbers lengthwise with fork tines to make a scalloped edge. Cut into 2-inch thick slices; remove seeds. Place on a wax-paper-lined cookie sheet. Mash sardines. Mix with herbs. Mix cream cheese with sour cream until softened. Add to sardines and herbs, and
mix well. Season with salt and pepper to taste. Fill cucumber rings with mix, place in refrigerator and chill for several hours. Serve as hors d'oeuvres or snacks. After they're chilled, these may be
carefully packed in a Ziploc bag and kept refrigerated for three or four days.

Variation: If you don't care for sardines, try the same recipe using canned tuna or a couple of ounces of finely chopped lox.

Cheese Ball

Makes 6 servings
Per serving: 2.5 grams carbohydrates; trace fiber

2 cups shredded cheddar cheese
1 pkg. (8-oz.) cream cheese
2 Tbsp. cream
1 Tbsp finely chopped green onions
1 Tbsp finely chopped red pepper
1 tsp. Worcestershire sauce
Dash of hot pepper sauce
1/2 cup snipped parsley

Bring cheddar cheese and cream cheese to room temperature. Add cream, onion, pimento, Worcestershire sauce, hot pepper sauce. Beat until well combined. Cover and chill for 4 to 24 hours. To serve, shape mixture into a ball. Roll in parsley. Let stand 15 minutes. Garnish
with pimento strips, if desired.

Serve with raw vegetables such as cucumber, celery, broccoli and cauliflower, cut into bite-size pieces.

Herbed Cucumber Canapes

Makes approximately 3 1/2 dozen appetizers.

• 8 oz cream cheese, softened
• 2 cloves garlic, minced
• 1/2 c green onion slices
• 1/2 c chopped parsley
• 1/2 tsp dried thyme leaves, crushed
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/4 tsp dried tarragon leaves, crushed
• 1 English or European cucumber, cut into 1/8" slices

Beat all ingredients except cucumber in large mixing bowl. Spread cucumber slices with mixture. Garnish with assorted chopped veggies if desired. (try topping this with tiny shreds of thinly sliced deli ham)

Omega Spread

Serves 2 as an appetizer or snack
Approx 5 g carbohydrates per serving

• 1 can sardines (125g) packed in water or oil, drained
• 1 Tb. finely chopped onion
• 1/4 cup finely chopped celery
• 2 Tbs. mayonnaise
• 1/2 tsp. Dijon mustard
• 1/2 tsp. lemon juice

Mash sardines and combine with rest of ingredients. Spread on cucumber or zucchini rounds, or use to stuff celery sticks. Top with small sprigs of parsley or sliced stuffed olives.

Ham/Green Onion Roll-Ups

• Thinly sliced deli ham
• 1 8 oz. package of cream cheese, softened
• A few green onions, washed and the roots removed

Spread some cream cheese on a ham slice, then cut a green onion to the appropriate length, place at one end of the ham slice covered with the cream cheese and start rolling (I usually roll the small end - but you could roll it lengthwise, doesn't matter).

Allow them to chill and then slice with a sharp knife into 1/2" sections...display on their "sides" with the cream cheese and the green onion "centers" showing...very tasty and pretty too.

Jalapeno Appetizers

Makes about 8 servings

• 8 Jalapenos -- tops removed, cut in 1/2 and seeded
• 8 Strips lean bacon
• Cream cheese
• toothpicks

Preheat oven to 350. Stuff each 1/2 of a jalapeno with cream cheese and wrap with a 1/2 piece of bacon. Secure with toothpick. Bake at 350 until bacon is at desired crispness (I like mine just slightly crisp, about 20-25 min).

Warning! These are addictive! I've never been a big fan of bacon, but I love these! The jalapenos are not that spicy after they are baked, but have a wonderful flavor.

Shrimp Pufflets

Makes about 20.

• 1 can (4oz.) tiny shrimp, drained
• 1/3 c mayonnaise
• 2 T grated Parmesan cheese
• 1/2 t basil leaves
• 2 egg whites, stiffly beaten

Preheat oven to 350 degrees. In medium bowl, combine shrimp, mayonnaise, cheese and basil. Fold in egg whites. Drop by tablespoonfuls on foil-lined, well-buttered, cookie sheet. Bake for 20
minutes or until golden brown. Serve warm.

LOW CARB Fried "apples"

I have heard that a mix of fried cucumbers (peeled and seeded) mixed with a little alpine cider mix (sugar free ) makes a pretty good fake for fried apples. The texture is a bit firm so slice a bit thinner than you would apples. Add the cider mix after everything is cooked because it contains sweeteners that are at their best when not cooked for long. Isn't apple pie but it might be a good jumping off place for an experiment or something. If nothing else it makes a dandy side dish with ham!

Almond Milk

Almond milk can be made in a blender. What I have heard works best is to soak the almonds in the water overnight, then puree in blender and strain through cheesecloth or coffee filter. The leftover ground almonds are good in recipes, too.

There is also the quick and dirty version: shake or blend almond butter and water until smooth. Good on cereal.

You can also make nut milk with almost any nut or seed.

Low-Carb Latkes

Ingredients:

• Grated vegetable - we like celery root (celeriac) - see below for ideas. Each cup produces about 3 latkes.
• Egg - about one egg for each two cups of vegetables, but more if needed
• Dixie Carb Counters Instant Mashers (optional ) - 1 - 2 Tablespoons per cup of vegetables
• Salt - about 1/4 teaspoon per cup of vegetable
• Onion - either 1 tablespoon dried or 1/4 fresh finely chopped per cup of vegetable
• Pepper
• Oil

Preparation:

If you prefer latkes without the filler - just the vegetable with egg - it does work, because as the egg cooks in the pan, it makes the vegetable stick together. But it doesn't hold together well before it cooks. In that case, just leave out the filler. If you like a lot of filler, just add egg enough to hold it all together.

Choosing a Vegetable

Partly this will be taste. Root vegetables such as turnip, rutabaga, and celery root have much less carbohydrate then potato. Some people use zucchini (which I haven't had much success with, but I've only tried once), and cauliflower. Some people use a mixture. It's just really up to your taste.

Instructions

1. Grate or process the vegetables (including onion), then mix with the rest of the ingredients. Feel free to play with the amount of egg and filler, because different veggies have different amounts of juice.
2. Heat oil. Make sure oil is hot enough by dropping a small amount of the mixture in to see that it bubbles vigorously. Don't crowd the pan with latkes, or the oil temperature will drop and the latkes will be greasy.
3. Scoop the mixture into patty-shapes (they may not hold together at first) and place in oil. When one side is brown, turn it over. Drain on paper towels or a wire rack.
4. These keep 5-6 days in the refrigerator and can be reheated in the microwave.

Nutritional Information will depend upon the vegetable chosen, size of patties, etc. The Instant Mashers have 4 grams effective carbohydrate plus 5 grams fiber for ½ cup of dry mix.

LOW CARB Oven-Baked Rutabaga "Fries"

Ingredients:

• Rutabagas
• Olive Oil
• Salt, garlic powder, and paprika

Preparation:

Preheat oven to 425 F. 1) Peel rutabagas with a paring knife and slice in 1/4" rounds. If you like, you can do them in strips - they will cook a little faster, but you have to watch them carefully or they'll burn.

2) Smear with oil and a little salt and put them on a nonstick baking sheet.

3) Cook about 12 minutes, turning twice. Take out when golden brown and tender. Immediately sprinkle with garlic powder and paprika. I like to add kosher salt at the end as well.

Nutritional Information:1 cup raw sliced rutabaga has about 7 grams effective carbohydrateplus 3.5 grams of fiber and 50 calories (plus oil).

LOW CARB Barbecue "Baked" Beans

This recipe uses black soy beans for great taste with fewer carbs and more protein.
Ingredients:

* 1 can black soy beans
* 1 small onion, chopped fine
* 1 cup low carb barbecue sauce (see recipe below)

Preparation:
This recipe uses my low carb barbecue sauce.

Saute onion in a little oil until soft. Add the beans and the sauce. Simmer 15-20 minutes.

Nutritional Information: Each serving has 9 grams effective carbohydrate plus 7 grams fiber, 11 grams protein, and 166 calories.

Sugar Free BBQ Sauce

Ingredients:

• 2 strips of thick bacon, chopped fine (or see note)
• 1 small onion, minced
• 1 clove garlic, minced or 1/4 teaspoon garlic powder
• 1 small can (6 oz) tomato paste
• 1 can (12 oz) diet (sugar-free) cola - Splenda-sweetened preferred
• 1/4 cup low carb (sugar-free) catsup, (or see note)
• 3 T mustard
• 1 Tablespoon Worcestershire sauce
• 1 pinch ground cloves
• Hot sauce to taste

Preparation:

Note 1: If you prefer to leave the bacon out, add 1-3 teaspoons of liquid smoke, to taste, near the end of the cooking. Alternatively, add some smoky flavor using 1 teaspoon of smoked paprika, or chipotle powder to taste.

Note 2: If you can't find low carb catsup, leave it out, but add about a tablespoon of vinegar and some sweetener, to taste.

1) Fry the bacon in a saucepan - a 2 qt pan works well.

2) Add the onion and cook over medium until soft - 3-5 minutes. Add garlic at this point if you're using fresh and stir it for half a minute or so.

3) Add the rest of the ingredients, plus about half a cup of water. Stir well. 4) Simmer for 20-30 minutes. It will cook down a bit and flavors will combine. 5) Adjust the seasonings so you have the balance you want - you can add vinegar, artificial sweetener (liquid preferred), or hot sauce. (If it's too hot, adding more sweetener will tone it down.)

The recipe makes approximately 10 servings of 1/4 cup each. Each serving has about 3.5 grams of carbohydrate plus 1 gram of fiber.

LOW CARB Smokey Roasted Red Pepper Soup

This easy soup makes a colorful first course. I like the taste of red peppers with a hint of heat and a hint of smokiness. If you have chipotle pepper powder (chipotles are smoked jalapeno peppers), you have it all in one package. Otherwise, you can use any other powdered pepper, such as cayenne, or more of a milder pepper, such as ancho. Smoked paprika is a great way to add the smokiness, and is becoming more widely available.

Ingredients:

• 4 medium roasted red peppers - either from a jar or roasted yourself
• ¼ cup minced onion
• 2 cloves garlic - chopped or pressed
• ¼ teaspoon chipotle powder (or see alternatives below)
• ¼ cup water
• ¼ cup wine
• ½ cup heavy cream
• 1 Tablespoon butter
• Salt to taste

Preparation:

1) If using jarred peppers, drain. If there is sugar in the brine, consider rinsing them. Tear peppers into large pieces.

2) Melt butter, and add onion. Cook until softened, about 4-5 minutes. Add garlic and spices, and sauté for another 30 seconds.

3) Add peppers and water. Blend with stick blender, or put in blender or food processor. Blend until smooth (if you need more liquid, add some of the cream).

4) Add wine and cream. Heat to a simmer and cook for 2-3 minutes.

5) Adjust seasonings. If it tastes harsh, try adding a bit of sweetener (just a touch can really bring out the flavor of the peppers). This is a dish where balancing the flavors really comes into play.

If desired, garnish with a dollop of sour cream or a drizzle of olive oil.

Makes about 5 servings

Nutritional Information: Each serving has 6 grams effective carbohydrate plus 2 grams fiber, and 141 calories.

LOW CARB Creamy Spicy Pumpkin Soup

This soup is creamy and comforting, but also has enough spice to be interesting. You can easily double the recipe by using a large (29 oz) can of pumpkin. If you're going to use fresh pumpkin, just put the pumpkin on a baking sheet, slit it to let out the steam, and cook it in a 350 degree oven until soft - about 45-60 minutes. Split, let cool, and scoop out the seeds and pulp. Mash, or use blender or food processor until pumpkin puree is smooth.

Ingredients:

* 1 Tablespoon oil
* 1 small onion, sliced
* 2 cloves garlic - chopped or pressed
* 1 Tablespoon grated fresh ginger
* 1 Tablespoon coriander (ground seed)
* 1 teaspoon cinnamon
* 1/4 teaspoon nutmeg
* pinch cayenne pepper
* 1/2 cup dry white wine
* 1 15-16 oz. can pumpkin (not pumpkin pie filling)
* 1 cup half and half
* 2 cups chicken or vegetable broth (can use bouillion)
* 1-2 teaspoons sugar substitute

Preparation:
1. In large pot or saucepan, heat oil and saute onions until soft. Add garlic and ginger and cook for another 30 seconds, and then add the spices for another 30 seconds or so (until fragrant, but do not let the spices burn). Add wine, and stir for another minute. Remove from heat.

2. Add the pumpkin and one cup of liquid. Puree with stick blender, or in blender or food processor. When smooth, heat in pot with the rest of the liquid until simmering. Taste. Add a very small amount of sweetener. Balance the flavors - add a little hot sauce or a small amount of raw grated ginger if you want more of a kick. Add salt to taste if needed. Add a bit more sweetener if the flavors seem a little harsh.

3. Good garnishes included pumpkin seeds, bacon bits, or grated Parmesan or sharp cheddar cheese.

Makes about 5 one-cup servings.

Nutritional Information: Each serving has 9 grams effective carbohydrate plus 3.5 grams fiber, 3 grams protein, and 134 calories.

LOW CARB Pecan-Crusted Pork with Pumpkin Butter

yield 4 pork chops

• 1 (14 ounce) can pumpkin puree
• 3/4 cup apple juice
• 3/4 cup sugar
• 1 pinch ground cloves
• 1 teaspoon ground ginger
• 1 teaspoon ground cinnamon
• 1 cup pecans
• 3/4 cup bread crumbs
• 4 (1/2 inch thick) boneless pork chops
• 1/4 cup oil for frying

1. Whisk together pumpkin puree, apple juice, sugar, cloves, ginger, and cinnamon in a saucepan until smooth.
   
2. Bring to a boil, then reduce heat to medium-low, and simmer until the mixture has reached the consistency of applesauce. About 10 minutes.
3. Meanwhile, pulse pecans and bread crumbs in a food processor until the pecans are finely chopped.
   
4. Pour into a shallow dish, and press pork chops into the mixture to coat.
5. Heat oil in a skillet over medium-high heat.
   
6. Add breaded pork chops and cook until golden brown on both sides and cooked through, about 4 minutes per side.
   
7. Remove and drain on a paper towel-lined plate.
   
8. Serve the pork chops with a dollop of pumpkin butter.

LOW CARB Tantalizing Turkey and Blue Cheese Meatballs

Yields: 6 servings

• 4 cloves garlic
• 1/2 onion, cut into chunks
• 2 jalapeno peppers, halved and seeded
• 1 pound ground turkey
• 3 tablespoons blue cheese
• 1/2 cup bread crumbs
• 3 egg whites 3 tablespoons olive oil
• 1 1/2 tablespoons soy sauce
• 1 tablespoon dried parsley
• 1 tablespoon Italian seasoning
• 1 tablespoon ground black
• pepper
• 1 teaspoon chili powder

DIRECTIONS:

1. Preheat oven to 400 degrees F (200 degrees C).
   
2. Line a rimmed baking sheet with aluminum foil and set aside.
3. Pulse garlic cloves in a food processor until minced.
   
4. Add onion and jalapeno, and pulse until minced again.
   
5. Scrape the onion mixture into a large bowl along with the turkey, blue cheese, bread crumbs, egg whites, and olive oil.
   
6. Season with soy sauce, dried parsley, Italian seasoning, pepper, and chili powder. Mix well.
7. Roll the mixture into 2 inch balls, and place onto prepared baking sheet.
   
8. Bake in preheated oven until golden brown, and no longer pink in the center, about 25 minutes.

LOW CARB Apple Gorgonzola Frittata

• 4 eggs, beaten
• 1/4 cup heavy whipping cream
• Dash salt and pepper
• 1 medium tart apple, peeled and finely chopped
• 1/2 teaspoon lemon juice
• 1/3 cup finely chopped onion
• 1/3 cup finely chopped celery
• 1 garlic clove, peeled
• 1 tablespoon olive oil
• 1/3 cup crumbled Gorgonzola cheese

In a small bowl, whisk the eggs, cream, salt and pepper; set aside. In another bowl, toss apple with lemon juice; set aside. In a 7-in. ovenproof skillet, saute the onion, celery and garlic in oil until tender. Remove and discard garlic. Reduce heat. Add egg mixture to skillet; sprinkle with apple and cheese. Cover and cook for 4-6 minutes or until eggs are nearly set. Uncover; broil 3-4 in. from the heat for 2-3 minutes or until eggs are completely set. Let stand for 5 minutes. Cut into wedges.

Yield: 2 servings.

Nutrition Facts One serving: 1/2 frittata Calories: 425 Fat: 33 g Saturated Fat: 15 g Cholesterol: 482 mg Sodium: 482 mg Carbohydrate: 15 g Fiber: 3 g Protein: 18 g

LOW CARB Mankiller

• 10 chicken wings
• 10 chicken thighs
• Seafood Seasoning
• Creole Seasoning
• Vegetable oil, for frying
• 1 tablespoon chopped garlic
• 1 (16-ounce bottle) beer
• 1 pound smoked beef sausage, sliced
• 1 pound, uncooked shrimp, shelled
• 1 pound crab, legs and claws

1. Wash the chicken pieces and, while still damp, generously coat each side with seafood seasoning.
   
2. Next, sparingly sprinkle both sides with Creole seasoning.
3. In a large skillet, add about 1-inch of oil and heat. Add the chicken pieces and cook for about 5 to 7 minutes on each side, until brown.
4. Halfway through the cooking of the chicken, add the garlic.
   
5. Next, add beer, sliced sausage, shrimp, and crab.
   
6. Bring to a boil, then reduce heat and let simmer for about 20 to 35 minutes, covered.

LOW CARB Best Ever Brisket

• 3 pound brisket
• 1 Tablespoons chili powder
• 1 teaspoon salt
• ½ Tablespoons garlic powder
• ½ tablespoon onion powder
• ½ tablespoon black pepper
• ½ tablespoon sugar
• 1 teaspoon seasoned salt
• 1 ½ cup beef broth, low sodium-essential

Low Sodium broth is essential for this dish or the gravy will be very salty.
Preheat oven to 350. Rub roast with mixture of spices and place in a shallow baking pan. Bake for 1 hour. Place roast in dutch oven with broth, cover and place in 350 oven for 10 minutes.
Reduce heat to 250 and cook for 4-5 hours. Rest for 30 minutes before serving.

LOW CARB Spinach Salad

• 1 9oz package of baby spinach
• 6 slices bacon cooked crisp
• 2 hard boiled eggs, large diced

Dressing:
measurements approx, taste as you go:

1. oil or bacon fat or mixture of both, about 1/3 cup
2. favorite vinegar, balsamic works but my fav is red wine, about 1/4 cup
3. 1 clove garlic, minced or pressed
4. 2 T brown mustard
5. 2 T honey or agave nectar
6. sprinkle of cayenne pepper
7. Taste and adjust.

Pour over salad and toss very well. Toss it until every leaf is coated evenly.

LOW CARB chicken feta bake

• 2 boneless chicken breast
• 2 Tbsp lemon juice
• feta
• pepper, red pepper flakes, parsley

pretty self explanatory: for the feta sprinkle on top as much as you like bake 350 for 25 min

LOW CARB Crunchy Almond-Crusted Chicken

• 5 oz boneless, skinless chicken breast
• 1 Tbsp cornstarch
• 1/4 c fat-free egg substitute
• 2 Tbsp finely chopped almonds

1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.
2. Coat a small, nonstick skillet with nonstick cooking spray and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Nutritional Info:
310 cal, 43 g pro, 10 g carb, 1 g fiber, 10 g fat, 204 mg sodium

LOW CARB Mashed cauliflower

• 2 bags frozen cauliflower (about 15 oz each)
• 1/2 cup full-fat sour cream
• 4 Tbsp butter

On stove: Boil water. Add frozen cauliflower and cook until flowerettes are extremely tender, between 6-8 minutes. Pour off excess water.

In microwave: Place frozen cauliflower in a 4-6 quart covered, microwavable container. Cook for 8 minutes, or until cauliflower is steamed and extremely soft. Pour off excess liquid.

Throw the cauliflower sacks away if you're trying to steer kids to not ask questions about the 'potatoes' (it's our secret).

Place cooked cauliflower in blender. Add sour cream and butter. Blend, stirring occasionally (do not stir contents with tongue).

Serve with gravy. You can place bowl of piping hit goodness next to a prepared bowl of whole cauliflower. Kids may steer away from the cauliflower and grab what they think are the mashed potatoes!

*tapping my head* This is because we're smart, and sneaky.

Makes about 8, 1/2 cup servings

Nutritional information per serving: Calories: 114, Carbohydrates: 7 g, Fiber: 3 g, Net Carbohydrates: 4 g, Protein: 3 g, Fat:9 g

Cauliflower Pizza Crust

Ingredients

• Cauliflower, frozen, cooked, riced, 1 cup
• Egg, fresh, 1 large
• Cheddar Cheese, 1 cup, shredded
• Fennel, 1/2 tsp
• Oregano, ground, 1 tsp
• Parsley, dried, 2 tsp

Directions

Rice or finely chop the cauliflower. Beat egg, add the cauliflower, and shredded cheese. Mix, then press into a greased pizza pan then sprinkle with the spices. Bake at 450 for 12 to 15 minutes. If you double the recipe cook 15 to 20 minutes.

Add desired pizza topping (not included in nutritional info) such as red sauce, mushrooms, green pepper, onions, cheese, etc. Bake until brown and cheese is bubbly.
This makes four pieces.

Number of Servings: 4

LOW CARB Cantaloupe , Berry, And Green Tea Soup

Ingredients

• 1 1/2 cups ripe cold cantaloupe cut into 1 inch chunks
• 1 cup ripe strawberries hulled
• 1/2 cup cold sugar free green tea beverage
• 8 fresh blackberries or small strawberries for garnish
• 4 tiny mint sprigs for garnish

Directions

1. In a blender puree cantaloupe and strawberries. With blender running add tea through feed tube and process until smooth.
2. Evenly divide soup in shallow bowls.
3. Add 2 blackberries or stawberries in center of each bowl and place mint sprigs between the berries for garnish.

Net Carbs 7
Total Carbs 8.5 grams
Fiber 1.5 grams
Protein 1 Gram
Fat 0 Grams
Calories 30

Crockpot Artichoke Chicken and Olives

• 1 ½ pounds boneless, skinless, chicken breast cut into bite size pieces
• 2 c. sliced mushrooms
• 15 oz. Can diced tomatoes
• 7.5 oz. Jar marinated artichoke hearts, drained and rinsed
• 1 c. chicken broth or 1 tsp. Bouillon and 1 c. water
• 1 small onion, chopped
• ½ c. pitted black olives, quartered
• 1/4 c. white wine
• 1 Tbsp. Curry powder
• 3/4 tsp. Dried thyme, crushed
• salt and pepper to taste
• 1 ½ Tbsp. Thick N Thin

Put all ingredients except Thick N Thin into crockpot. Stir. Cook on low heat for 7-8 hours or on high heat 3 ½-4 hours. Thicken with the Thick N Thin before serving.

Zucchini "Potato" Soup

This tasty soup can be made up to 2 days in advance.

• 1 tablespoon olive oil
• 3 leeks, cleaned and chopped
• 2 large cloves garlic, minced
• 2 medium zucchini, chopped
• 2 cups frozen cauliflower, chopped
• or 2 cups fresh cauliflower florets, chopped and steamed
• in the microwave until crisp tender
• 2 cups chicken broth, pareve "chicken" broth, or veg stock
  
• 1/2 cup cream or nondairy creamer
• 1 tablespoon not/Starch (or enough to thicken to taste)
• 1 teaspoon lemon juice
• salt and pepper to taste
• 1 tablespoon minced fresh chives (optional - for garnish)

1. Heat the olive oil in a heavy saucepan. Add the leeks, garlic and zucchini. Cook over medium heat, stirring so that they do not turn brown, about 15 minutes.
2. Add the cauliflower and the chicken broth. Bring to a simmer, cover and cook on low heat about 15 minutes more.
3. Let the soup cool a bit, then transfer mixture to a food processor fitted with a steel blade.
   
4. Puree mixture, then return to the saucepan.
5. Add the cream and not/Starch, stirring to combine thoroughly. Bring the soup to a simmer and add the lemon juice. Season with salt and pepper to taste.
6. Garnish with fresh chives just before serving.

Serves 6.