Saturday, April 21, 2012


One of my families favorite meals. This is a low carbed version of sausage and beans in a BBQ sauce.  I've used Mexican Style Hominy (Juanita's) in place of beans in this dish.  The BBQ sauce is one I use often in most any dish that calls for it.  This is higher in carbs than my usual meals, but it has 11 g net carbs if you count net carbs.  In Dr. Bernstein's diet, he suggests counting half the fiber, which would make it higher for those on his diet.  I go by my meter, and this raised me higher than I like, so it's one I'll have to be careful with I guess.  Yet it is very filling and you don't need much to go a long way!  If you want to lower the carbs you could use black soy beans which hardly have any carbs at all.  I stay away from soy so I don't do that.


1/2 cup  shredded carrots
10 ounces  frozen green beans -- (or about 2 cups)
28 ounces  Wright Smoked Polska Kielbasa -- (2 packages) sliced in bite sized pieces.
29 ounces  Juanita's Mexican Style Hominy -- (drained)
3/4 cup  low carb ketchup
1/3 cup  Brown Sugar Twin -- (Brown Sugar)
2 tablespoons  apple cider vinegar
1 teaspoon  prepared mustard
1 tablespoon  minced garlic
1 tablespoon  worcestershire sauce
1 teaspoon  hickory smoke flavoring
1 teaspoon  onion powder
1 teaspoon  garlic powder

In slow cooker, layer carrots, green beans, smoked sausage, and Hominy.

Combine ketchup, Brown Sugar Twin, vinegar, mustard, garlic, worcestershire sauce, hickory smoke flavoring, onion powder and garlic powder. Whisk together.

Pour over beans.  Cover and cook on high for 3 to 4 hours.  Stir before serving.

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6 Servings/Per Serving: 517 Calories; 41g Fat (71.3% calories from fat); 18g Protein; 19g Carbohydrate; 8g Dietary Fiber

NOTES : 11 g net carbs

Tuesday, April 10, 2012

Vegetable Meatza Pie

I have a lot of Marinated Asparagus and Vegetable Salad left over from Easter Sunday night!  I made a lot and only 2 people in the family can eat it.

My husband's on a "soft-serve" or "baby food only" diet for a while after surgery on his esophagus, and my youngest son won't eat vegetables.  Still working on him on that one.  So that left me and Jesse, my #2 son.  #1 and wife couldn't make it.  We could only eat so much! So what to do with leftover marinated veggies.  For supper last night I came up with a way to use up a lot of them.

I made a Vegetable Meatza Pie!  It was great!  I might next time bake the meat at a bit less time, because it came out a little over done.  But still good.  I did adjust the baking time in my recipe already.

So this is what we had for supper last night.  It makes 4 servings.  You can double it for a larger family.

I still have some salad left today... enough for dinner tonight... maybe a quiche? I need to try out my new quiche dish.  We really loved the salad.  There's just only so much 2 people can eat at a time.  I made enough for a crowd. If you haven't made the recipe for Marinated Asparagus and Vegetables, of course, and you still want to do this recipe, feel free to just cut up what fresh vegetables you have in your frig that you need to use up, and use those instead.

VEGETABLE MEATZA PIE                    

1 pound  lean ground beef
   onion powder
   garlic powder
   salt and pepper
1/4 cup  Mezzetta Homemade Style Marinara (or your own homemade pizza sauce)
1/2 cup shredded cheese (your favorite)
3 slices  bacon, cooked and crumbled
1/2 cup  Marinated Asparagus and Vegetables
1/4 cup  Parmesan cheese, to sprinkle on top

Preheat oven to 400 degrees F.  Press ground beef into a round circle in bottom of a quiche dish, or round pizza pan, or cookie sheet.  Sprinkle onion powder, garlic powder and salt and pepper over meat (I didn't measure, just sprinkled it liberally).  Place aluminum foil underneath in case any grease spills over.  Bake 10 to 15 min. or until completely browned. Drain grease.

On top of meat, spread marinara sauce.  Top with shredded cheese.  Sprinkle bacon over cheese, and then marinated vegetables.  Sprinkle Parmesan cheese over all.

Place under broiler and broil until cheese is melted and lightly browned to your liking.

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Per Serving: 412 Calories; 31g Fat (72.3% calories from fat); 26g Protein; 2g Carbohydrate; trace Dietary Fiber

Monday, April 9, 2012

Marinated Asparagus and Vegetable Salad

Two posts in one day! Well, we had some good food yesterday.  So here's another dish that was on our Easter table.  I sort of invented as I went along for this one, combining ideas from other recipes I've used in the past.  If you like, you can substitute Balsamic vinegar for the Red Wine vinegar.  Balsamic has a bit more carbs but I think I would have preferred it in this one.  But it was very good as it was!  I guessed at the seasoning amounts because I don't measure, I just sprinkle and taste.  So sprinkle and taste to your liking!

1 pound  fresh asparagus -- washed and cut into 1 or 2-inch pieces
2 roma  tomatoes, seeded and chopped
1 Japanese cucumber, thinly sliced with spiral slicer or by hand
1 red  pepper, seeded and chopped into 1-inch pieces.
2 tablespoons  extra virgin olive oil
1 tablespoon  lemon juice
1 tablespoon  lime juice
Sprinkle  red wine vinegar OR Balsamic (I don't measure, I just sprinkle over all, maybe a tbsp?)
1 teaspoon  onion powder
1 teaspoon  garlic powder
1/4 teaspoon  Truvia
 Salt and pepper -- to taste

Heat vegetable steamer with water on stovetop until it begins to steam.  Place asparagus in steamer basket as soon as it begins to steam.  Cover and turn timer on for 3 minutes.  Prepare a cold water bath with icecubes in a bowl.  As soon as the three minutes are up remove the asparagus and plunge into cold water bath.

In large salad bowl, place tomatoes, cucumber slices and red pepper slices.  Drain asparagus and dry.  Add to vegetables and toss.  Drizzle olive oil over vegetables, then lemon juice, lime juice, and red wine OR Balsamic vinegar.  Sprinkle onion powder, garlic powder, Truvia and salt and pepper. Toss all together and chill.  Can be served immediately or chilled and served later.

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6 Servings/Per Serving: 79 Calories; 5g Fat (49.6% calories from fat); 3g Protein; 8g Carbohydrate; 3g Dietary Fiber

New York Cheesecake With Cherry Cream Topping

We had a day of mixed emotions yesterday, as we celebrated the resurrection of our Lord.  Always a blessed day for me as I meditate on what that means.  As I was planning our food and preparing for the day, however, we got news that my husband's sister left this world that morning.  She had finally lost the battle with pancreatic cancer.  Such a solemn day!  So much to think about.  There was both rejoicing and sorrow.  There was fellowship and singing, and there was some sober alone time.  There was lots of eating!  There was good food to share, and enjoyment of those who shared it.

This turned out to be everything I hoped for in a cheesecake.  Cheesecake is pretty easy to convert, actually, so I just had to find a basic New York Cheesecake recipe and change a few things to make it low carb. Wasn't quite sure about what to top it with but the topping came together, one thought rolling around in my head on top of another until I got a creamy filling topped with cherries and some shaved chocolate.  

1 cup  almond flour
1/2 cup  flaxseed meal, golden
1 scoop  whey isolate, Body Fortress super advanced, vanilla creme
2 packets  Truvia
1/4 cup  coconut oil, melted
32 ounces  cream cheese, (4 - 8 oz. packages), softened well
Liquid sucralose or other no calorie sweetener, to equal 1 1/2 cups sugar
4 large  eggs
1 cup  sour cream
1 tablespoon  coconut flour
1 tablespoon  lemon juice
1/2 teaspoon  lemon extract

Preheat oven to 350 degrees F. (180 degrees C).  Spray a 9 or 10-inch (23 or 25 cm) springform pan with non-stick cooking spray.  In bottom of pan, mix together almond flour, flaxseed meal, whey isolate and Truvia.  Pour melted coconut oil over all and mix together well.  Press onto bottom of pan.

In large bowl, mix together cream cheese, liquid sucralose or other sweetener and beat with electric mixer until smooth and creamy.  Mix in eggs one at a time, just enough to incorporate. Mix in coconut flour, lemon juice and lemon extract and beat until smooth and creamy.

Pour into crust. Bake for 1 hour.  Turn off oven and let cake cool in oven with door closed for 5 to 6 hours.  This should prevent cracking.  Chill well for several hours before serving.  (I only left it in the oven for a little over an hour then set it on the counter top until completely cooled before chilling.)

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16 Servings/Per Serving: 353 Calories; 33g Fat (82.1% calories from fat); 11g Protein; 6g Carbohydrate; 2g Dietary Fiber;

4 g. net carbs per serving

Serving Ideas : Serve with Creamy Cheese and Cherry Topping if desired (below).


1/2 cup  kefir cheese, plain -- (OR yogurt cheese OR cream cheese)

2 tablespoons  cherry water from can, (below)
2 packets  Truvia
liquid sucralose to equal 1/3 cup
1 teaspoon  rum extract
1 teaspoon  vanilla
1/2 cup  heavy cream
14 1/2 ounces  Oregon Pitted Red Tart Cherries, in water
Remaining cherry water from can.
1/2 teaspoon  xanthan gum
1 tablespoon  dry red wine
liquid sucralose to equal 1/4 to 1/2 cup
2 tablespoons  Pure Zero Diet Rite Cherry Cola

In small bowl, combine kefir cheese (OR yogurt cheese OR cream cheese), 2 tbsp cherry water from can, Truvia, liquid sucralose, rum extract and vanilla.  Beat until smooth and creamy. In another small metal bowl, add heavy cream and whip until stiff peaks form.  Fold whipped cream into kefir cheese mixture until well incorporated. Chill in refrigerator.

Drain all the water from the cherries.  Place in bullet blender and sprinkle xanthan gum over the top.  Blend until well mixed.  In small saucepan place pitted cherries, cherry water/xanthan gum mixture, dry red wine, liquid sucralose and Diet Rite Cherry Cola.  Heat, stirring until it comes to a boil.  Turn to medium and cook and stir for another minute.  Turn off heat and let it sit on burner until cooled completely.  Chill well in refrigerator.

Spread cheese filling over top of cheesecake, Pour Cherry topping over all.  If desired add chocolate shavings for garnish.

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16 servings/Per Serving: 54 Calories; 4g Fat (70.7% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber

Saturday, April 7, 2012


This recipe is a take-off from my 2 Minute Coconut Bread recipe.  I've just added some sweetener, some nutmeg and cinnamon, and a powdered sugar (Truvia) topping to it to make a delicious, very donut tasting muffin or bun or cake, whatever you like to call it.  I used my microwave egg muffin container that I bought from Walmart very cheap.  This is quick and easy to put together in the morning, or the night before so it's all ready for you in the morning.  Would make a nice Easter morning treat to take along with you if you are invited somewhere where they have only sugar and carbs to serve.  It's gluten free as well as only 3 g net carbs.


1 teaspoon  coconut oil
1 large  egg
2 tablespoons  warm water
2 tablespoons  parmesan cheese
1 tablespoon  coconut flour
1/4 teaspoon  baking powder
1/2 teaspoon  cinnamon
1/4 teaspoon  nutmeg
4 packets  truvia
1 teaspoon  butter
2 packets  truvia

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1 Serving/Per Serving: 229 Calories; 18g Fat (69.0% calories from fat); 12g Protein; 6g Carbohydrate; 3g Dietary Fiber

NOTES : 3 g net carbs

Thursday, April 5, 2012


Ever just not feel like a whole meal, but would like something with the nutrition of a meal, full of healthful things, like coconut oil, probiotics, good quality protein, fiber, without a lot of carbs, and tastes good to boot?  Sometimes lunch is on the go.  Today was one of those days.  I thought first of making a quick protein shake.  But I wanted something to chew, not drink, though I didn't want to make a whole meal, meat and veggies, or cook anything.  So I threw this together.  Much different than any of the so-called protein bars that are filled with carbs and sugar usually, and/or lots of soy protein, which I don't want.  You can make these up ahead and keep them in your frig or freezer.

After making this I saw that it was really going to be 2 servings, not 1.  Of course that will depend on your desire, so I counted half of the recipe for 1 serving but gave the nutritional info for both.  You can choose.  It's very filling and satisfying for me, and quite enough as a meal replacement, especially if you have a good breakfast like I do.  I start my day off with a cheese omelet and a "donut bun" which is another recipe I'll try to get up soon.  I'm thinking a video of it might be good.  



1 tablespoon  coconut oil
2 tablespoons  kefir cheese, plain -- (sweetened to your taste)
1 scoop  whey isolate, Body Fortress super advanced, vanilla creme
1/4 cup  dry roasted pepitas, lightly salted -- ground in bullet blender or coffee grinder (OR flaxmeal, OR ground nuts/seeds of choice)
1/4 cup  heavy cream
3 packets  Truvia -- (powdered in coffee grinder)
4 drops  liquid sucralose
1/2 unsweetened chocolate square -- shaved or chopped into small pieces

In small bowl, melt coconut oil in microwave on high for 30 seconds.  Add kefir cheese and mix with electric mixer until smooth and creamy.  If you don't have kefir cheese, you can use yogurt cheese, or just cream cheese.  But with the kefir or yogurt cheese you get lots of good probiotics.  Add whey isolate and pepitas and stir together well until it is a stiff dough.

Turn out onto waxed paper, cut in half, form into bars and place in freezer while you make the ganache.

Ganache:  In small saucepan, add cream, Truvia, and liquid sucralose.  Stir and heat to a boil.  Remove from heat and add chocolate pieces.  Stir until all chocolate is completely melted and mixture becomes smooth, thicker, and creamy.

Pour half of ganache over squares on wax paper, turn and pour remaining chocolate over squares.  Spread and smooth out over bars.  Freeze 30 minutes.  Store in refrigerator.

  "This could be used for a meal replacement on the go, or snack with enough protein for one meal."
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NOTES : 1 whole recipe: 759 Calories; 64g Fat (72.1% calories from fat); 42g Protein; 14g Carbohydrate; 5g Dietary Fiber;

1/2 recipe: 380 Calories; 32g Fat (72.1% calories from fat); 21g Protein; 7g Carbohydrate; 2g Dietary Fiber

Monday, April 2, 2012

Zucchini Pasta and Ham Salad

Made this today for lunch.  Another salad with "zucchini pasta" that is so easy to make with a spiral slicer.  I love this kitchen gadget. 

But if you don't have one you can easily make your own zucchini pasta by using a vegetable peeler
 such as this one.  Just make slices of the zucchini and if you want them thinner, use a pizza cutter when you're done to make them as wide or thin as you want.  Zucchini makes such good pasta because it has the consistency of an al dente cooked pasta, and the taste is so similar as well.

So here's the recipe for my lunch today:

Zucchini Pasta and Ham Salad

1 cup zucchini "pasta" (for me that was about 1/2 of a medium small zucchini)
1 oz. deli ham cut up
1 mozzarella cheese stick, cut into small cubes
2 slices dill sandwich sliced pickles (Claussen), chopped
1 tsp. Real bacon bits
1 tbsp extra virgin olive oil
Garlic flavored red wine vinegar
1 tbsp Parmesan cheese
Garlic Powder
Onion Powder
Salt and pepper

On dinner plate combine zucchini pasta, ham pieces, mozzarella cubes, pickles and bacon bits.  Toss together.  Drizzle over this, olive oil, and sprinkle with red wine vinegar.  Sprinkle parmesan cheese, garlic powder, onion powder and salt and pepper over all and toss again.

1 serving
288 calories, 6 g. carbs total (I did not subtract fiber)


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