Beverages
Non Alcoholic

Cold Mocha-Cinno

1 mug strong brewed coffee
2 Tbsp heavy cream
Dash of cinnamon and sweetener (optional)
12 oz Canfield’s diet Chocolate Fudge soda
Plenty of ice
Have a 32oz tumbler available. Fill ¾ of the way with ice cubes or crushed ice. Add cream, cinnamon, and sweetener to hot coffee. Pour mixture over the ice. Add the soda until the tumbler is full.


Hot Chocolate to Die For

Bring to almost boil:
l c. water
1 1/2 T. cocoa
2 packets Sweet n' low

Add in 1/3 c. heavy cream. Warm again slightly if it cools down too much.
This is a little high in carbs (9), but I made 1/2 batch and thought it was
just fine of an amount!
And hit the spot!!!!


Imitation Starbuck’s Mocha

1/3 c cream, whipped
1 very cold water
1 scoop protein powder, Choc (Designer Chocolate)
2 tbsp splenda or 1/8 tsp stevia
2 tsp decaf instant coffee
Blend it up….thick and creamy like Starbuck’s


Melissa’s Spice Tea Mix

1 small tub of Crystal Light Plain Ice Tea Granules
1 of he lemonade flavor Crystal Light
1 box sugar free orange Jell-O

Mix together. Make hot water in a coffee cup and add ½ tsp mix. Stir well adjust to taste.


Orange Julius Protein Drink

12 oz can diet orange soda
2 scoops vanilla soy protein powder or 1 scoop shake mix
1/3 c cream
1 c crushed ice
pour into a blender and whip.
Serves 2


With Alcohol

Bailey’s and Coffee

1c hot decaf
1Tbsp heavy cream
1Tbsp Jack Daniels
1Tsp splenda
Mix it and Yummm

Lemon AID

1 glass Lemonade Crystal Light
Jack Daniels
For an afternoon pick me up


About wines, beers, liquors and the carb counts...

"Dry wines -- burgundy, cabernet, pinot noir, merlot, Chablis, Rhine, and the like, are a fairly good low carb choice -- most of them have between 3-5 grams of carbohydrate per glass. Sweet wines, of course, are high carb, as are wine coolers. If you're a wine cooler fan, you might consider mixing a couple of ounces of wine with diet lemon-lime soda. I personally like wine spritzers -- 2-3 ounces of dry red wine over ice in a tall glass, and then fill it up with berry flavored (but unsweetened) sparkling water.

Beer is more problematic. Most beer is in the 14 gram a can or bottle range, which is a *lot*. However, Miller Lite, available just about everywhere, has only 3.5 g per can. Milwaukee's Best Lite is also in the 3.5 gram range, and has the added advantage of being *cheap*. Coors Light is 4.7, and Amstel -- the tastiest light beer to my way of thinking -- is about 5. After that, they go up, with Michelob Light being over 11 grams per bottle! If in doubt, ask to see the bottle or can.

Basic hard liquors have no carbs at all, so if you like whiskey, gin, scotch, rum, vodka, or tequila (my favorite), you're in luck. Just do yourself a favor and order a big glass of water back, so you're not gulping straight booze for thirst! On the other hand, flavored liqueurs -- stuff like the whole wide range of schnapps -- are all *loaded* with sugar. So are things like amaretto, Irish Cream, etc. Steer clear.

How about mixed drinks? The majority of them are high sugar – pina coladas, daiquiris, whiskey sours, grasshoppers, screw drivers, tequila sunrises, Long Islands, all that stuff. If you want a mixed drink, here's some possibilities: Rum and cola, made with diet cola; gin and tonic made with diet tonic (yes, regular tonic is loaded with sugar), a margarita -- but ONLY if it's a real margarita, made with tequila, fresh lime juice, and Triple Sec. The ones made with margarita mix are -- you guessed it -- full of sugar. A Bloody Mary is not too bad, since tomato juice is one of the lowest carb juices. A simple whiskey and soda or scotch and soda is fine, or you could use diet ginger ale as a mixer. And of course, martinis are mostly gin, and therefore quite low carb.

If you're having a party at home, you might invest in a bar tending guide, and learn to mix cocktails from scratch. My handy-dandy food count book tips me off to the fact that many cocktails have far fewer carbs when "made from recipe" than when "made from mix" -- like those margaritas. Worth looking into.

Then there's the official beverage of New Year's Eve -- champagne. It comes in Dry, Extra Dry, and Brut. Oddly enough, the stuff labeled "dry" is the sweet stuff! The driest is labeled "brut", and will have the fewest carbs -- just over 2 g. in a 4 oz. glass. Extra dry is about 3.5 g. per glass. Hey, drop a strawberry in that!"

From Hold the Toast lowcarbezine archives.... www.holdthetoast.com


Breads
Awesome Sour Cream Muffins
1/4 cup soy flour
1/4 cup protein powder
1/4 cup sesame seeds -- ground
1/4 cup flax seed -- ground
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup sour cream
4 eggs -- beaten
4 tablespoons butter
1/3 cup artificial sweetener -- splenda
1 teaspoon flavor extract of your choice -- you add the carbs in total below
Mix all ingredients and pour into greased muffin tins. Bake for 20-25
minutes at 350 degrees. These have a wonderful consistency - almost like a white flour muffin and rise fairly well.
You can leave out the Splenda and extract for a nice savory muffin to go with lunch or dinner as well. Makes 10 muffins in tins 2/3 full, could probably make 8 larger 3/4 full.

.Bran Crackers
1 cup wheat bran
1/3 cup protein powder
1 tablespoon sesame seeds -- toasted - optional
1 teaspoon salt -- (I use Mortons lite salt for theadded potassium)
1 1/2 cups water
Preheat oven to 350f. Spray a cookie sheet (I used a 11x14) heavily with cooking spray (they will stick if you don't). Mix all ingredients well and pour onto cookie sheet. Spread into a thin, even layer. Bake at 350f for 10 minutes, then take sheet out and, using a very sharp knife, score through dough and make into desired size crackers. Return to oven and bake an additional 15 minutes, then turn oven off and let crackers sit in the oven for 1 - 1 1/2 hours to finish drying.For sweet version: Add 2 packets splenda or other artificial sweetener and 1/2-1 teaspoon cinnamon (whatever you desire) to dry ingredients. When adding wet - add 1/2 tsp vanilla. I'm sure you could use other flavored extracts, maybe even nuts, to get a "dessert cracker" or something you could use to crush for a pie crust. I got 10 "Wasa Size" crackers out of 1 batch

Bread
1 pkg dry yeast -- (Red Star for Bread Machines is good)
1/2 tsp sugar -- (so the yeast has something to eat)
1 1/8 cup water -- (warm but not too hot, or you'll kill the yeast -
baby bottle warm)
3 tbsp olive oil
1 1/2 tsp baking powder
1 tsp salt
1 tbsp artificial sweetener -- (Sugar Twin works really well)
1 cup Bob's Red Mill Vital Wheat Gluten Flour
1/4 cup oat flour
3/4 cup soy flour
1/4 cup flax seed meal
1/4 cup oat bran -- coarse unprocessed
Pour yeast into bottom of bread machine pan; add sugar and water, stir and let sit (this is a yeast starter to see if your yeast is alive, if it’s not bubbling, it's dead and you can replace it without wasting all of the other ingredients). In the meantime, mix all other dry ingredients together in a bowl Add oil to bread
machine pan Add mixed dry ingredients Set your machine to the basic cycle (mine is a Panasonic and that's four hours) and let 'er rip. Cool on a rack and enjoy. As for carbs, here's the low-down: The whole loaf this way has 72.5
carbs and 24.25 g's fiber, subtract the fiber and you end up with 2.99 carbs per slice (16 servings per bread). Now if you want to cut those carbs a little, then substitute the oat flour with soy flour and the bran with flax seed meal. That will give you a loaf that has 64 carbs with 24 g's fiber, and that works out to 2.5 carbs per slice - now I won't be held responsible if your slice has the thickness of two.
Now, for those of you, who can't do soy, substitute the soy with oat flour and use only the flax seed meal (or the bran if you want to). The loaf with all flax will have 72.5 carbs and 14.75 g's fiber. That works out to 3.6 carbs per slice (16 servings).
If it should happen that your bread does not rise as well on the 1 1/8
cup of water, add an 1/8 cup at a time to see if it gets better - but
don't add more than up to a 1/4 cup or your bread will get soggy.



Cornbread
5 eggs, separated.
1 tsp Cream of tartar (I guess you can leave this out. I never do.)
1/3 cup cornmeal
1/2 cup heavy cream
2 Tbsp baking powder
1/3 cup soy flour
1/2 tsp Lite Salt
1/2 cup melted butter, cooled
Preheat oven to 375 degrees Fahrenheit.
Beat the egg whites and cream of tartar until you get the stiffest peaks you can muster. It usually takes me around 5 minutes. Set them aside.
Beat together cornmeal, cream, and baking powder until well mixed. Add cornmeal and beat until well mixed. Add soy flour, salt, and melted butter, beating until well mixed.
Fold in egg whites completely. It is not important to retain the original stiffness, but you don't want to lose total viscosity. Pour into a non-stick or sprayed 9X13 pan and bake for 20 minutes or until a knife inserted in the center comes out clean.
Variation for the holidays or those special meals (more carbs, but I didn't do a count)....
Add:
1 Tbsp oregano
1 Tbsp garlic powder
1 tsp black pepper
1 Tbsp parsley
1/4 tsp cayenne pepper
5 stalks celery chopped finely
1 cup mushrooms chopped finely
1/2 medium onion minced
1 cup meat drippings (usually chicken, turkey, or pork roast for me)
While the cornbread is cooking, boil these extra ingredients in a small saucepan until the onions are translucent and the mushrooms are dark. Remove from heat.
After the cornbread is done, pulverize it with a potato masher or any tool that turns the bread into crumbs as fine as you want them. Add the drippings mixture and stir well. Put pan back into the oven and cook until the top is dry and beginning to brown. Per serving 3.7g carb (0.4g fiber)

Darnuts
1 cup Splenda
1 stick Butter -- melted
1 1/2 cups Atkins Vanilla Shake Mix
1 teaspoon baking powder
6 tablespoons water
2 large eggs
1/2 teaspoon vanilla extract
1/2 cup heavy cream
3 tablespoons vegetable oil (the lighter the better)
Heat 2 inches of oil in a large pot to EXACTLY 360 degrees. Mix wet ingredients in one bowl, beat very well. Mix dry ingredients in a second bowl, stir together. Mix wet ingredients into dry. Stir until smooth. Drop ring-shaped dough into oil, cook for 1.5 minutes, then flip. Cook for 1.5 additional minutes, until golden brown. Sprinkle Splenda on top while still hot. 33g total recipe.
Oil Temperature:
Use a thermometer. The lower the oil temperature gets, the more oil the donuts will absorb. If it gets to hot, you'll get really brown donuts. If you have trouble, raise the temperature to about 370, and cook for only 2 minutes total. Variations:
1. Try unsalted butter for a different flavor.
2. This batter resulted from an attempt to make a cake. Make 1/2 the recipe with NO water, and put it into an 8-inch nonstick cake pan. Spread it out before baking. Bake at 350F for 24 minutes. The resulting "cake" will rise very unevenly, and it will fall. But holy cow, it's WAY more tasty even than the donuts!
3. Also try variation #2 in a muffin pan. That's how I discovered that the batter would make donuts.
4. When making variation 1 or 2, grind 1 tbs of flax seed and add that to the batter. This gives it a richer body and a crispier crust.
5. Make them as donut holes by dropping 1 tsp batter into the oil. (Use only 2 tbs water in this variation.)
6. Make the donut holes and let them cool. Then, use a cake-decorating funnel to fill them with whipped cream. Freeze them. Viola! Cream puffs!
7. Add 1 tsp Cinnamon to the mix.
8. Add Darrell Lea chocolate chips to variation 2.
9. Add cocoa powder to any of the above. (You'll need to up the Splenda by about 1/3.)
10. Make them with Chocolate shake mix instead.
11. Instead of only Splenda, sprinkle a mix of Splenda and cinnamon on top when they're done.
12. Use a pastry funnel and drizzle the batter directly into the oil. Viola! Funnel Cake!



Fake French Toast

1 egg
2 T ricotta cheese (or cream cheese or cottage cheese; small curd)
1 tsp vanilla (almond is good too, try banana)
dash of cinnamon
One pkg equal, or 2 tsp Brown Sugar Twin

Beat the egg, add other ingredients, blend well. Cook like a pancake. Kayt tripled this and made it for the family. It made nine 6” cakes. Top with sweetened sour cream, cream cheese sweetened and flavored with cocoa, or cinnamon, or add sweetener to cocoa powder and sprinkle over it, or of course Log Cabins sugar free syrup.

Flax Seed Blueberry Muffins
1/2 c carbo-lite bake mix -- (0 carbs)
1/4 c flax seed -- ground to equal 1/2 c meal
1/2 c atkins bake mix
4 pks sweetener -- mixed is good
2 tsp baking powder
2 each eggs
1/2 c heavy cream
3/4 c water
2 tsp vanilla extract
1/2 c blueberries -- fresh, not sweetened
Preheat oven to 375 and spray a muffin tin with cooking spray.
Mix dry ingredients in a large bowl and set aside. In another bowl,
beat the eggs slightly then add all the wet ingredients. Stir into the dry
ingredients until everything is just blended. Fold in the blueberries.
Spoon into the prepared tin and bake for 25-35 minutes or until they
spring back when touched in the center.
**If you substitute protein powder for the carbo-lite bake mix, add the
carbs and use a vanilla flavored powder. 873 Calories (kcal); 70g Total Fat; (74% calories from fat); 25g Protein; 30g Carbohydrate; 537mg Cholesterol; 1156mg Sodium


Flax Seed Cereal
1/4 c flax seed meal
1/4 tsp cinnamon
1 dash salt
1 T chopped walnuts -- or ground
1/2 c boiling water
Put dry ingredients in a bowl. Stir in boiling water.
Serve with sweetener and heavy cream to taste, or with butter and
sweetener to taste. 49 Calories (kcal); 4g Total Fat; (75% calories from fat); 2g Protein; 1g Carbohydrate; 0mg Cholesterol; 270mg Sodium NOTES : Counts for flax seed meal not included in totals.

Flax Seed Pancakes
1/4 c protein powder -- vanilla or plain
1/8 c flax seeds -- ground to 1/4 cup flax meal
3 eggs
2 tsp baking powder
1/4 c heavy cream
1/4 c water (approximate)
1/2 tsp vanilla
1 Pinch sweetener
Mix ingredients and cook in melted butter on a griddle just as you would
regular pancakes. 718 Calories (kcal); 56g Total Fat; (76% calories from fat); 30g Protein; 8g Carbohydrate; 643mg Cholesterol; 1185mg Sodium

Fluffy Cinnamon Muffins

4 eggs (2.5g)
1/2 tsp cream tartar
1/4 c cottage cheese(2g)
2 T Soy Flour or L/C bake mix(1-3g)
1T Splenda (2g)
1/2 tsp. Cinnamon
Another T Splenda(2g)
1/2 tsp more cinnamon
4T softened butter

Spray muffin tin with cooking spray. Preheat oven to 300. Beat egg whites with cream of tartar until stiff. Set aside. Mix cottage cheese, egg yolks, 1T Splenda and 1/2 tsp cinnamon until well blended. Add soy flour or baking mix and blend well. Gently fold in Egg whites and spoon into muffin tins. Makes 8-10 Bake until browned and springs back when touched-about 25 minutes. This whole recipe is 11, 2g fiber-so about 1g carb each(Don't forget to add carbs for the icing if you add that) Mix butter, Splenda and cinnamon well...when muffins are done and cooled slightly, spread butter mixture over each one. You could also make a cream cheese, Splenda vanilla and some cream frosting to go on instead. I did the later mixed with butter. It was very good. Then I chilled the leftovers and had one for breakfast. They tasted just like a cream puff this morning from the fridge. I believe this may become one of my favorites and very low carb


Paula’s' Pancakes
2 eggs
3 tablespoons soy powder -- 2.64 carbs?
1/4 teaspoon artificial sweetener
1/4 teaspoon vanilla extract -- or maple
1/4 teaspoon salt
1/4 teaspoon baking powder
1 tablespoon heavy cream
1 tablespoon water
Blend all ingred. until no lumps. heat non-stick skillet brushed w/oil or sprayed w/cooking spray. Drop pancake batter (one at a time) and cook until golden on both sides. Batter is thin so make sure pan is level so batter doesn't cook unevenly. Serve w/ butter and sf maple syrup. Makes 4 regular sized pancakes


Pizza Crust

2 scoops soy protein powder
1T cream
1 T pesto
1 T grated parmesan
1/3c +2 T cold water
Dash of garlic powder, or cayenne
Some fresh or dry oregano or basil

Preheat the oven to 375*. Mix all the ingredients in a bowl and mash together with a fork. Texture should be somewhat Dough like. Grease a cookie sheet or baking stone with butter. Press out to about 6’’ diameter. Bake for 10-15 minutes. Crust will be crisp and delicate not brown.
Top with your favorite low carbs treats and bake again for 5 minutes or until the cheese is melted and bubbly. Crust is a fragile thing so slide your pizza onto a plate.


Revolution rolls I

4 eggs separated
dash (1/4 tsp?)cream of tartar
2 scant T cottage cheese
1 packet artificial sweetener (I use Splenda)
non-stick spray
Preheat oven to 300 degrees. Separate eggs and add dash of cream of tartar to the whites. Beat whites until stiff and almost dry. Mix cottage cheese, egg yolks, and sweetener together really well. Fold this mixture into the whites very carefully so as not to break down the whites. (it doesn't seem to matter if some of the whites still show.) Spray a cookie sheet with nonstick spray. Very gently place the mixture in 6 piles on the sheet. Bake for about 30 minutes, until firm and slightly browned. You can also add some onion or finely chopped onions if you like for use as sandwich rolls. These are also a nice weekend breakfast treat fresh from the oven with a layer of butter. The original Atkins recipe said 1 carb per roll, but I figure 2.5 or 3, depending on your cottage cheese.
Revolution Rolls II

3 eggs separated
1 pkg Splenda
3 T cottage cheese (or sour cream, or other soft cheese)
A pinch of salt

Preheat oven to 300*. Beat the egg whites until very stiff. If you turn your bowl upside down and the eggs stay put it is stiff enough. In a small bowl, mix the other ingredients. Gently fold into the whites. Generously spray a non stick sheet with cooking spray. Spoon out 6 rolls, with the mixture. Bake 40-50 minutes. These will puff up and then fall after cooled. Serve with butter, as a hamburger bun, sandwich roll. You can put two together or cut one in half. 3.7 g for the whole recipe.



Revolution Rolls III

6 egg whites
1/2tsp cream of tartar
4 egg yolks
4 T cream cheese

Beat the cream cheese and yolks until creamy. Mix in the rest of the ingredient. Bake at 300* for 40-50 minutes. Check for doneness. These stay more fluffy than the number II recipe.


Ricotta Pancakes

1 1/2c ricotta cheese
4 lg eggs
salt and pepper
Any spices you like: fennel, basil, garlic, or plain
Combine all ingredients and cook in a pan as you do pancakes. Serve with sour cream, a nice tomato sauce or just top with butter. These can be a very good breakfast pancake if the pepper and spices are omitted and a tsp of Splenda added. Log cabin makes a good sugar free syrup to go on them.


Sweet Zucchini Bread

2 c shredded, unpeeled zucchini
2 eggs
1/2 c oil
1/3 c heavy whipping cream
1/4 c water
1/3 c Splenda
1/2 c chopped walnuts
1 1/2 c vanilla whey protein powder
3 T high gluten flour (this is also called "vital wheat gluten", and is different from "gluten flour" -- it's lower carb.)
1/3 c oat flour
2 tsp baking powder
3 tsp cinnamon

Combine zucchini, eggs, oil, cream, and water; mix. Add Splenda,
walnuts, gluten flour, whey powder, oat flour, baking powder, baking
soda, salt, and cinnamon; mix till moistened. Pour into greased bread
pan. Bake 40 to 45 min. at 350.
Total loaf is 78 g. carbohydrate and 118 g protein.


Desserts
Apple Pie!!

4 c. zucchini (peel, cut lengthwise, scoop out seeds and slice to look like apples; cook for 10 min. in small amount of water and drain.)
Add the following to the cooked zucchini:
1 ½ tsp. cream of tartar
dash of salt
2 T. flour
1 T. lemon juice
1 ¼ c. sugar
1 ½ tsp. cinnamon
dash of nutmeg

Pour into pie shell, top with pats of butter. The recipe says to top with
this crumb topping:

1 stick butter
½ c. sugar
1 c. flour
(I thought maybe almond flour, butter, and Splenda would work.) Bake 45 min. at 375.

Baked Mocha Cheesecake

24 ounces cream cheese—room temperature
½ cup Splenda sweetener
3 large eggs
1 teaspoon vanilla
4 tablespoons sugar free/fat free hot cocoa mix
1 cup sour cream
2 teaspoons instant coffee granules
1 teaspoon chocolate extract
2 teaspoons corn starch

In large mixer bowl, beat the cream cheese until creamy. Add the splenda, eggs, vanilla, chocolate extract, corn starch & hot cocoa mix; beat well. Mix the coffee granules with the sour cream until coffee is dissolved; pour into mixer bowl beat well until very creamy. Pour batter into prepared 10” springform pan. Place pan into a larger baking pan & pour hot water about 1” around the springform pan. Place in a 300*F oven & bake for 45-55 minutes or until set. Remove from oven, place on a wire rack & cool to room temp. Place in the fridge for about 5 hours then remove the sides of the pan. Chill for at least 8 hours, preferably overnight. Carb count for 10 slices: 5.6 minus 0.2= 5.4 carbs & 7.9 grams protein Carb count for 12 slices: 4.7 minus 0.2= 4.5 carbs & 6.6 grams protein Carb count for 16 slices: 3.5 minus 0.1= 3.4 carbs & 4.9 grams protein

The Best Chocolate Cake

2 eggs
1 T. canola oil
2 T. sour cream
¼ c. heavy cream
1 t. vanilla
2 T. soy flour
2 T. cocoa
¼ c. whey protein
¼ c. wheat germ
1 t. baking powder
1 t. baking soda
½ t. salt
3 t. Stevia

Mix wet ingredients together. Mix dry ingredients together and then add to wet. Pour into 8” square sprayed pan. Bake at 350 degrees for about 15 minutes. Watch it because it cooks fast. Test to see if toothpick comes out clean. I frosted it with a small carton of heavy whipping cream that was whippped and then stirred in a little bit of chocolate instant pudding mix. Store in refrigerator. The cake only is about 30 carbs for whole cake! Frosting doesn’t add too much. **Also - just a tip for those of you who may not know. Make sure you keep your seeds and flours in the fridge in ziploc bags. They’ll go bad.

‘Better than Nookie Pudding’
6oz of cream cheese at room temp
1 cup of cream
5 or 6 packets of splenda
1tsp vanilla
5 or 6T raspberries
Mix the cream cheese and ½ cream until smooth. Add splenda, vanilla and remaining cream and whip until firm. Put a tablespoon raspberries into bottom of a bowl or container (I use ½ cup containers). Spoon nookie mixture over the top. Eat or refrigerate immediately.
Total for the recipe is around 28g by my count. I usually get 6 out of this at about 4.5 per.

Butter Cookies
1 cup butter
8 ounces cream cheese
¼ cup Splenda
1 egg
2 cups sifted vanilla whey protien powder
½ teaspoon baking powder
1 extra tablespoon Splenda
½ teaspoon ground cinnamon

Using an electric mixer, cream the butter and cream cheese together
until well blended and soft. Add the Splenda and cream until completely
combined. Beat in the egg. Sift the soy powder, then sift again with
the baking powder (to combine the baking powder with the soy powder, and
break up any lumps in the baking powder.) This will make a soft dough.
Chill it for several hours (you can put it in a covered container, or
wrap it in foil) to make it easier to handle.
When the dough is chilled, preheat oven to 375. With your hands, make
small balls of the dough and place on ungreased cookie sheet. Mix the
extra Splenda and the cinnamon on a small plate or saucer. Take a flat
bottomed glass, measuring cup, something like that (I used the old scoop
from a jar of protein powder), and butter the bottom. Then dip the
buttered cup or glass in the cinnamon and Splenda, and press the cookies
flat. Dip it in the cinnamon and Splenda for each cookie, but you won’t
have to re-butter the bottom. This keeps the cup from sticking to the
cookies, and, of course, puts yummy cinnamon/Splenda on each one!
Bake for about 9 minutes, but you might check at 8 to make sure the
bottoms aren’t browning too fast—I have nice, double-layer, insulated
cookie sheets! The bottoms should be just starting to brown. If they
need an extra minute, that’s okay too.


Butter Scotch Pecan Cookies

(This is a variation of the butter cookies.)
1 cup butter
8 ounces cream cheese
1/3 cup Splenda (a little more than the butter cookies)
2 teaspoons blackstrap molasses, OR 1 tablespoon dark molasses
1 egg
1 teaspoon vanilla
2 cups sifted vanilla whey protien powder
½ teaspoon baking powder
1 cup chopped pecans
1 T extra Splenda

Make these just like the butter cookies—you add the molasses at the
same time as the Splenda, the vanilla with the egg, and the pecans at
the end, after the soy powder. Chill and form the same way, too, using
just plain Splenda to dip the buttered cup in.
These take a little longer to bake, for some reason, about 12-13
minutes.
NOTE: Don’t butter the cookie sheet, or spray it with non-stick cooking
spray! Why? These cookies are so rich, they practically float on the
butter that cooks out of them. I had no trouble with them sticking—I
had trouble with them sliding around the cookie sheet while they were
baking! I call them The Incredible Migrating Cookies! Hopefully your
cookie sheets are flatter and your oven more level than mine!

Cheesecake Squares

1 pkg. sugar-free Jello 1 cup boiling water 2 pkg. cream cheese, softened (8-oz. packages) Directions: 1. Combine Jello granules and boiling water in a bowl. Stir until dissolved. 2. Add cream cheese and mix until of an even consistency. 3. Pour into a baking pan and refrigerate until firm. Serves 16 @ 1.12 g each
Chocolate Cheesecake
3 pkg. Cream cheese, softened 1 cup sugar replacement 8 T. cocoa 4 T. butter, melted 600 ml cream 2 pkg. gelatin Directions 1. Soften gelatin as directed on package. Set aside. 2. Beat cream cheese together with sugar replacement. 3. Combine melted butter and cocoa, stirring to form a smooth paste. Add to cream cheese mixture and beat until incorporated. Add cream, beating all the while. 4. Beat in softened gelatin. 5. Pour into a 9” springform pan and place in freezer or refrigerator. Servings 12 @ 5 g each
Chocolate Cheesecake and Crust

Preheat oven to 350

Put 1 cup of raw, shelled hazelnuts (also called filberts) in a food
processor with the S-blade in place. Pulse the processor on and off
until the hazelnuts are medium-coarse-ground. How coarse? I left some
pieces as big as, oh, maybe a split pea, while most of it was a fine
meal. Made for a crunchy crust. If you want, you can go finer. I
wouldn’t go a lot coarser, or your crust will be unacceptably crumbly.
Now, add to the ground nuts in the food processor
1/3 cup vanilla flavored whey protein powder
4 tablespoons butter, melted
My whey protein powder was sweetened with stevia. If yours is
unsweetened, you might add:
1 tablespoon Splenda

Pulse processor until well mixed. Press this into a pan that’s been
sprayed with non-stick spray, or been well greased. I used an 8”,
straight-sided, round, disposable aluminum pan (about 2” deep) I
happened to have on hand, but you could use a deep pie pan about the
same size. Press the crust in firmly. I covered the bottom without
trying to build up the sides. Place in pre-heated oven on bottom rack,
and bake for 12-15 minutes, or until lightly browned, and pulling away
slightly from the sides of the pan. Take out of oven, and let it cool
while you make the filling.

Turn the oven up to 375.
Here’s how I made the filling:
In a blender, put
2 cups cottage cheese (I used 2% fat by Breakstone—they don’t put any
junk in their products.)
2 eggs
½ cup sour cream (ditto on the Breakstone!)

Turn on the blender to medium speed, and blend until very smooth. With
the blender still running, add
2 squares of unsweetened baking chocolate, melted
¼ cup Splenda
When well blended, taste. With cheesecake, the taste of the raw
mixture is a very good indicator of the taste when baked. Do you want
it sweeter? Add another tablespoon or two of Splenda. Perhaps you’d
like a teaspoon of vanilla in it. I liked it just with the 2 squares of
chocolate, and the ¼ cup Splenda.
Pour into pan with crust. Place on top rack of oven, and on bottom rack
place a flat pan of water. Bake for 40-45 minutes. Cool and chill.
Serve with whipped cream!

Chocolate Fudge
Recipe By : Brenda Laughlin
Categories: Desserts
2 tablespoons unsweetened cocoa powder
1/2 cup heavy cream
2 tablespoons butter
4 ounces cream cheese
1/2 teaspoon vanilla
3 tablespoons Splenda
In a small saucepan, over low heat, melt butter. Add heavy cream and cream cheese, and whisk until smooth. Add Splenda, and adjust for taste. (Add a little more if you need too) Heat until bubbling, stirring constantly. Reduce heat, and stir in cocoa and vanilla. Blend well. Pour into a small buttered dish. Place in the refrigerator to set for 3 to 4 hours. Cut into 8 pieces.

Chocolate Meringues
Oven Temperature 225 F 4 egg whites (room temperature) 1 tsp vanilla 1/8 th tsp cream of tartar 12 pkts artificial sweetener 1 tbsp cocoa (unsweetened) Directions 1. Mix the artificial sweetener with the cocoa and set it aside. 2. In a metal bowl, beat together 4 egg whites, vanilla, and cream of tartar until it forms stiff peaks. 3. Add sweetener/cocoa mixture and beat until blended. 4. Drop about 1 tablespoonful onto a cookie sheet covered with waxed paper. 5. Bake for 1 hour at 225 degrees. 6. If crisper meringues are desired, turn off the oven after 1 hour and let the meringues sit another 30 minutes before removing. Total carbs: 16 g

Chocolate Walnut Balls
½ cup butter
2 ounces cream cheese
12 packets SteviaPlus (stevia/FOS blend)
½ cup Splenda
1 egg
1 teaspoon vanilla
1 ½ cups sifted soy powder
¼ teaspoon salt
1 ½ teaspoons baking powder
2 ounces unsweetened baking chocolate
½ cup chopped walnuts

Preheat oven to 375
With an electric mixer, cream the butter with the cream cheese until
soft and well combined. Add the SteviaPlus and Splenda and cream until
all the sweetener is combined with the butter and cheese. Add the egg
and the vanilla, and beat until well combined. Sift the soy powder,
then resift with the salt and the baking powder. Add the soy
powder/salt/baking powder—it’s easier to beat it in if you add it
half at a time. Melt the chocolate and beat that in, then add the nuts
last and beat them in well.
Butter cookie sheets, or spray with non-stick spray. Roll dough into
small balls and place on cookie sheet. Bake at 375 for 8-10 minutes.


Christmas Cookies

2 sticks butter - room temperature
½ cup shortening
½ cup Splenda®
1 egg
¾ tsp (from the package) Kool Aid® or Wylers® no sugar added drink
[Use “Red” flavor (Cherry/Strawberry etc.) for red cookies, and Lime for
green cookies]
1 cup vanilla whey protein powder
½ cup oat flour
1 tsp. baking powder
Additional 1/3 cup Splenda®
Food color - optional

Preheat oven to 350°F. Cream softened butter, shortening and ½ cup Splenda.
Add egg and mix. (If you’re using the optional food color for added drama,
add a few drops now and mix thoroughly.) Add drink mix, vanilla whey protein
powder, oat flour and baking powder and mix till blended. Refrigerate ½
hour. Put 1/3 cup Splenda in a small bowl. Roll dough into small balls and
roll each lightly in Splenda. Bake at 350°F for 5-7 minutes, being careful to
watch so they don’t burn.
Makes 5 dozen cookies. 1 carb per cookie.

Creamy Raspberry Whip

2c cream whipped
1/2c ricotta cheese
1 pkg sugar free gelatin, raspberry or try others
Whip cream until almost stiff. Add ricotta and beat smooth. Sprinkle gelatin and fold. Let set in refrigerator for 1 hour.

Dana’s Whipped Topping

1 cup heavy cream, chilled
1 tablespoon vanilla sugar free instant pudding mix powder
Whip these together until cream is stiff. Divine!
If you’ve always eaten Cool Whip, I think you’ll be really surprised and pleased at how delicious real whipped cream is. If you’ve never whipped cream before, it’s good to be aware that temperature is important. The cream should be straight from the refrigerator, and sticking it in the freezer for five minutes beforehand doesn’t hurt. The beaters and bowl should be cool, too. If they’re straight out of the dishwasher—a real possibility midst Thanksgiving kitchen chaos—run them under cold water to cool them off, then dry, before whipping cream.

Fatguy’s Chocolate Candy Bar
½ stick butter
1 tablespoon cocoa powder—hershey’s dutch
2 packages artificial sweetener
1/3 cup walnuts—broken in small pieces
Melt butter over low heat. Add cocoa, sweetener and walnuts.
Mix well. Now you can put the whole thing in the foil, close and freeze
for about 30 minutes. It’s like a candy bar, crunchy and chocolaty. You can
also freeze it in paper muffin cups for small portions.
Fugdelike Brownies

Melt ½ stick butter,1 square unsweetened baker’s chocolate, and 2.5 oz cream cheese in small sauce pan(low heat) Add 1 tsp vanilla, 1 egg, 6 tsp sweetner. Stir well. Grind 1/3 cup almonds (in coffee grinder). Stir into mixture. Pour into small greased pan (or pie plate) Bake at 325 for about 10-15 minutes. (Don’t overcook) Total net carbs: about 12


Great Balls of Protein!

1 jar (16 oz.) natural peanut butter, oil and all
2 cups vanilla flavored whey protein powder
Splenda, saccharine, stevia, or whatever sweetener you prefer (optional)
Sesame seeds (optional)
Unsweetened shredded coconut (optional)
Cocoa powder (optional)

This is easiest to make if you have a powerful stand mixer or a heavy duty food processor. If you don’t, don’t try to use a smaller appliance, you’ll only burn it out and destroy it! Roll up your sleeves, scrub your hands, and dive in. Simply combine the peanut butter thoroughly with the protein powder—I find adding about a third of a cup at a time is about right; I work it in, and then add the next third of a cup, until all the protein powder is in. This should make a stiff, somewhat crumbly dough. Using your hands, roll into balls about 1” in diameter.
Now, my whey protein powder is sweetened with stevia, and I find that that’s enough sweetener for me. But if you want your Great Balls of Protein to be sweeter, simply work in the sweetener of your choice. (If you’re using stevia, I’d dissolve it in a couple of tablespoons of water first, and sprinkle it evenly over the mixture before working it in, or it’s not likely to spread evenly throughout the mixture. Actually, it’s best to sprinkle any sweetener evenly before combining it with a mixture this thick!)
It’s nice to coat these with something for contrast. If you like sesame seeds, you can toast them by shaking them in a dry, heavy skillet over medium heat until they start popping and jumping around the pan, and then roll the balls in them. Get unhulled (brown) sesame seeds if you can—try a health food store—they have far more calcium than the hulled kind you get at the grocery store. Pretty good source of magnesium, too, and of course they add even more protein. You could roll them in coconut, if you prefer; most health food stores carry unsweetened shredded coconut. Again, you can toast it lightly in a dry frying pan, and add a little Splenda if you like.
I like to roll mine in a combination of 2 parts baker’s cocoa and 1 part Splenda—it gives them a chocolatey flavor on the outside. Makes them messy, though.
You could, if you liked, add a big handful of Darrell Lea sugar free chocolate chips, and I wouldn’t take it amiss. Also, if you visit your friendly neighborhood health food store (Motto: Where you find all the cool food!), you’re likely to find other sorts of nut butter—almond butter, for instance, and sesame butter and sunflower seed butter. (Heck, my beloved Bloomingfoods carries hemp seed butter!) Feel free to try this recipe with any or all of these, keeping in mind you may have to adjust the amount of protein powder. (Your health food store may also have cashew butter. Keep in mind that cashews are much higher carb than most other nuts.)
Depending on what you roll them in, and how big you make them, these have about 1.5 -- 2 g of usable carb per ball. (That’s calculating from 50 balls a batch.) They also have between 4-5 grams of protein apiece, and of course, plenty of healthy fats. Hard to think of a more filling, nutritious snack than one or two of these. They also make a great take-along breakfast or lunch, especially for the kids.

Homemade Chocolate
1 oz bakers chocolate
2 T butter
3 T heavy cream
1/2 tsp vanilla
1/3 C Splenda

Melt chocolate and butter over low heat. Remove from heat and stir in remaining ingredients. Pour into a tin foil lined dish and place in freezer to set. Cut into 12 pieces.
1g per serving.

I usually double the batch and make 24 pieces. Add more cream or Splenda to taste.

Key Lime Pie
1 pkg sugar-free Lime Jello 2 pkg cream cheese (16 oz) 1 tsp lemon or lime extract (optional) or fresh lemon or lime. Make Jello according to package directions (with one less cup of cold water) Set aside. In large bowl with electric mixer whip the cream cheese until smooth. Slowly whip in the liquid jello mixture a little bit at a time (so it won’t splash you as you mix it.) and add lemon or lime to taste. Chill in fridge until set (3-4 hours) Total carbs: 18 g

LC-PB Choc
1oz(2sq) unsweetened chocolate=8 carbs
4 Tbs. Peter Pan Peanut Butter Sugar Free Creamy
(is .25 a C)=12carbs
1 stick unsalted butter=0 carbs
1 Tbs. heavy whipping cream=1 carb
1 tsp. vanilla extract=1 Carb
8 tsp. lqd. splenda=0 carbs
handful macadamia nuts=2 carbs

Gently melt chocolate, butter and pb, remove from heat,
stir in cream, vanilla, and splenda. Fold in nuts!!!
Pour into tin-foiled muffin cups, chill and keep
leftovers chilled. makes 12. It fills the muffin cups up about
1/4 to 1/2 way, depending on if you make a single or double recipe.

Total 24 carbs total=2 carbs each
or if you subtract the fiber (10g) you get 1.16 carbs each.

~Cj~

Lemon Sherbet

1 package (4 serving size) sugar free lemon gelatin
2 cups boiling water
2 cups plain yogurt
2 teaspoons lemon extract
3 tablespoons Splenda
¼ cup vanilla whey protein powder (sugar free—mine is sweetened
with stevia)
Put the gelatin powder in the blender and add the water. Run the blender for 20 seconds or so; long enough to dissolve the gelatin. Add the other ingredients, and blend well. Put the blender container in the refrigerator and let it cool for 25-30 minutes—take it out halfway through this time and blend it again for about ten seconds, then at the end of the cooling time, blend it again. Pour it into a home ice cream freezer, and freeze according to the directions for your freezer.
We ate way too much of this! It’s really good. There’s about 16 g of carb in the whole recipe, if you use the GO-Diet’s revised carb count for plain yogurt (4 g per cup). I figure about 320 calories in the whole recipe, and about 40 grams of protein. Pretty amazing for something that tastes so good.

Mammy’s Pumpkin Pie
1-1/2 cups pumpkin 1 cup Splenda or other heat-stable sweetener 3 eggs ½ cup milk 1 T flour 1 tsp ginger 1 tsp cinnamon ½ tsp nutmeg ½ tsp mace ¼ tsp salt Preheat oven to 425. Butter a glass pie plate. Mix all ingredients well and pour into buttered pie plate. Bake at 425 for 15 minutes then reduce oven temperature to 350. Continue baking for another 35-45 minutes. Serves 6 @ approximately 11 grams carbs per serving.
Peanut Butter Chocolate Fudge
8 oz cream cheese
6 pkt Splenda®, or other sweetener - or a mix
1 oz. unsweetened baker’s chocolate
¼ Cup heavy cream
1 tsp. peanut butter

Melt the cream cheese and peanut butter in microwave for approx 2 minutes
(stopping and stirring at 1 minute intervals.) Melt chocolate in separate
bowl until creamy. Combine chocolate with cream cheese mixture and whisk in
sweetener and cream. Pour into buttered (or PAM’ed) glass pan and chill at
least 4 hours. Cut in squares and enjoy. (This recipe yields a more “gooey”
fudge than traditional fudge, but if you want more uniform squares, place pan
in freezer for 30 minutes before cutting.)
Cut into 16 pieces - 2.5 carbs per piece. (Less if you just have a “spoonful here and there!”

Peanut Butter Balls

3 oz cream cheese
1/2 C peanut butter
1 oz bakers chocolate
2 T butter
3 T heavy cream
1/2 tsp vanilla
1/2 C splenda

Mix together cream cheese and peanut butter. Place in freezer until can be rolled into balls. (About ½ hour). Remove from freezer and roll into small balls about the size of Whoppers. (Makes about 40). Return to freezer until choclate mixture is ready. Melt chocolate and butter together over low heat. Remove from heat and add cream, vanilla and Splenda. Take P.B. balls from freezer and dip into chocolate until well coated. Place on wax paper. (You may need to add a small amount of cream towards the end to thin down chocolate. return to freezer and chill at least 30 minutes. Store in Ziplock




Peanut Butter Brownies
Chocolate Layer
5 tbls. butter
¼ c. baking cocoa
2 eggs
¼ c. heavy cream
¼ c water
1 tsp. vanilla
¼ c. Splenda
1 tsp liquid sweetener (Sweet ‘N Low)
¾ c. vanilla whey protein powder
2 tbls. oat flour
1 tbl. baking powder

Melt butter and stir in cocoa. Add to eggs, water heavy cream, vanilla,
Splenda, and sweetener; mix. Add whey protein, oat flour and baking
powder, and mix till moistened. Pour into greased 8 inch pan.
Topping
¼ cup natural peanut butter
3 tbl. butter
2 tbl. Splenda
1 egg
2 tbls. vanilla whey protein powder

Mix all ingredients together and spoon on top of brownie batter. Bake
at 350 for 15 minutes. Cut into 16 pieces.
2.5 g. carbohydrates and 5 g. protein per serving.
Here’s another recipe I liked, although next time I might add ½ teaspoon or so of salt:


Peanut Butter Cookies

½ cup butter
14 packets SteviaPlus
½ cup Splenda
1 tablespoon blackstrap or dark molasses
1 egg
1 cup natural peanut butter—creamy is best
½ teaspoon salt
½ teaspoon baking soda
½ teaspoon vanilla
1 cup soy powder (for this recipe I don’t sift)
2 tablespoons oat bran

Preheat oven to 375
Using electric mixer, cream butter. Add the SteviaPlus, Splenda, and
molasses, and cream again until well combined. Beat in the egg, the
peanut butter, the salt, baking soda, and vanilla. Finally, beat in the
soy powder and the oat bran.
Butter cookie sheets or spray with non-stick cooking spray. Roll dough
into small balls, and place on cookie sheet. Using the back of a fork,
press balls of dough flat, leaving criss-cross marks. Bake for 10-12
minutes.
Sorry I didn’t have time to work out exact carb counts for these, but
they’re all quite low—and certainly beat the heck out of regular
cookies! I’ll do it when I get back, but right now, I’m racing the
clock—I’m supposed to have dinner in Chicago tonight, and I’m not
even showered and dressed, much less packed!
Just a quick note about that molasses—it does add a few carbs, but
not a lot, and it gives a good, brown sugar-y flavor to the cookies.
One tablespoon of blackstrap adds 12 grams of carb to the whole recipe,
and a tablespoon of dark molasses adds 17 g. Worth it for the flavor it
adds. I’ve tried brown sugar flavored artificial sweeteners, and to my
mind, they need a lot of work!! (By the way, the molasses is where
most of the nutrition they take out of the sugar ends up, so while it’s
carbs, it’s not completely empty carbs.)


Peanut butter-vanilla Protein Bars:

¼ cup butter
½ cup no sugar peanut butter (we used chunky)
4 oz creme cheese
7 scoops of Vanilla Praline ( could also use any vanilla) Protein powder
1 tablespoon Vanilla
2 tablespoons splenda or sweetener to taste
½ cup chopped peanuts

I melted the butter in the microwave and added softened peanut butter to
the butter and room temperature cream cheese. Mix that all together with
a spoon (no need to drag out a blender or
mixer) and then add the rest of the stuff and stir well. It will be
VERY crumbly. Taste and see if it is sweet enough and then press into
an 8X8 pan firmly. Slice into 12 slices and put the whole pan in the
freezer, and when it is firm remove. I package them individually and
put them in a ziploc bag in the freezer. They are REALLY good. My
carb count came to 5 each if you do not subtract fiber, and a little
over 3 if you do.


Pumpkin Pie With Pecan Praline Crust

Crust:
Preheat oven to 350
Spray a 10” pie plate with non-stick spray, or butter it well.
2 cups raw pecans (no shells)
¼ teaspoon salt
2 ½ tablespoons Splenda
1 ½ teaspoons dark molasses
4 tablespoons butter, melted
2 tablespoons water

You’ll need a food processor, or a really good nut chopper—these instructions assume you have a food processor. With the S-blade in place, put pecans and salt in processor. Pulse until pecans are chopped to a medium consistency. Add Splenda, molasses, and butter; pulse again until well blended. Add water, pulse again, until well combined. You’ll have a soft, sticky mass. Turn it out into the greased pie plate, and press into place, all over bottom, and up the sides by an
inch and a half or so. Try to get it an even thickness, with no holes. You may want to run a finger or a knife around the top edge, to get an even line, just to make it look nice. Bake at 350 for about 18 minutes. Cool.
Pumpkin Pie Filling
Preheat oven to 425
1can, 15 ounces, pumpkin (this should have nothing in it but pumpkin don’t buy pumpkin pie mix in a can!)
1 ½ cups heavy cream
3 eggs
¾ cup Splenda
½ teaspoon salt
2 teaspoons dark molasses
1 tablespoon pumpkin pie spice (this is a blend of ginger, cinnamon, nutmeg, and cloves. In the spice aisle.)
Simply put all ingredients in a bowl and whisk together well. Pour into prebaked and cooled Pecan Praline pie shell. Bake at 425 for 15 minutes. Lower oven temperature to 350, bake for an additional 45 minutes. Cool. Serve with whipped cream.
There’s 77 grams of usable carb in the whole darned pie, which means that if you serve eight, each slice will be a little under ten grams. A slice of Mrs. Smith’s frozen pumpkin pie has 37 grams of usable carb, or almost four times as much.

Pumpkin Custard
(8 servings)

l can pumpkin
l t. pumpkin pie spice
3 eggs
l c. heavy whipping cream, mixed with 2 T. water
½ t. salt
¾ c. splenda

Mix all ingredients together until well blended. Pour into a 9” pie plate and bake at 375 for 50 minutes or until set. Cool, cover, and refrigerate.

Pumpkin Marble Cheesecake
1 lb cream cheese ¾ cup heat stable sweetener 3 eggs ½ cup sour cream 1 tsp vanilla 1 cup pumpkin puree ¾ tsp cinnamon ¼ tsp each ginger and nutmeg In large bowl, beat cream cheese with ½ cup of the sweetener until fluffy. Beat in eggs, one at a time; beat in sour cream and vanilla. Remove 1-1/2 cups and set aside. To remaining batter, blend in remaining sweetener, pumpkin, cinnamon, ginger and nutmeg; pour into springform pan. Using large spoon, add dollops of reserved light-coloured batter; swirl together with knife. Place pan in larger cake pan; pour in enough boiling water to come 1 inch (2.5 cm) up side. Bake in 350 F (180 C) oven for about 50 minutes or until puffed and no longer shiny in centre. Turn oven off. Quickly run knife around edge of cheesecake; let cool in oven for 1 hour. Remove from water and let cool completely on rack. Refrigerate for at least 8 hours or up to 2 days before removing from pan. Total carbs: 50 g

Rich Chocolate Cake

4 ounces Hershey’s Unsweetened baking chocolate
½ cup butter—not margarine
2 cups splenda
3 large eggs
½ cup Droste Cocoa powder
1 ½ teaspoons vanilla
Preheat oven to 375 Grease an 8” round cake pan, cut 8” round of parchment or wax paper, grease paper. Microwave on high butter and chocolate squares. Whisk until smooth and add vanilla. Cool a few minutes. Add eggs on at a time beating well. Add Splenda incorporating until melted in and then sift in cocoa powder mixing very lightly just until added in. Pour into prepared pan and bake in the center of the oven for 20-25 minutes or until a light crust is formed approximately 20 minutes. Cool on rack for 5 minutes. Loosen cake around edges with knife or spatula and invert onto a serving plate. Cool completely and then either use powdered Splenda dusted through a doily or frost. Raspberry sauce would be good as well as plain sweetened whipped cream. Add extra carbs for sauces etc. Per slice:8.2 minus 1.6 gr. fiber=6.6 carbs

Snickerdoodles
½ cup butter
1 ½ cups almond flour
1 cup artificial sweetener
1 egg
1/2 teaspoon vanilla
1/4 teaspoon baking soda
1/4 teaspoon cream of tartar
2 tablespoons artificial sweetener
1 teaspoon ground cinnamon
In a mixing bowl beat butter with an electric mixer on medium to high
speed for 30 seconds. Add about half the flour, the 1 cup artificial sweetenter, the egg, vanilla, baking soda, and cream of tartar. Beat until thoroughly combined. Beat in the remaining flour. Cover and chill for 1 hour.
Combine the 2 Tbsp. artificial sweetener and the cinnamon in a small bowl. Shape dough into 1 inch balls. Roll balls in the AS-cinnamon mix and place 2 inches apart on an ungreased cookie sheet. Bake at 350 degrees for 10 to 12 minutes.
Makes about 30 cookies. 44g Carbohydrate

Stan’s Baked Cheesecake-plain
Serves 12
24 oz cream cheese, soft
10 pks saccarin, stevia or equivalent of slpenda
3 large eggs
2 Tbs cream
2 tsp vanilla extract
1-2 tsp lemon juice
Preheat oven to 450. Beqat the cream cheese ands sweetener until smooth. Add eggs one at a time. Blend in cream, vanilla and lemon. Pour into a sprayed 9” galss pie plate (springform will work) Set in a water bath. Bake 10 minutes at 450, then lower heat to 250 for 30-35 minutes or until set. Chill well before service. Try adding sweetened chocolate, pumpkin or raspberries and swirl them in after the first 10 minutes baking time. I bet this would make a wonderful swirled cheese cake.


Strawberry Cups

1 package (4-serving size) sugar-free lemon gelatin
1 cup boiling water
10-12 ounces frozen unsweetened strawberries, partly thawed
8 ounces heavy cream

Put gelatin and water in a blender, and whirl for 10-15 seconds to dissolve the gelatin. Add strawberries, and whirl again, just long enough to blend in the berries. Put the blender container in the refrigerator for 10 minutes—just until the mixture is starting to thicken a bit. Add ¾ cup heavy cream, and run blender just long enough to mix it all in—about 10 to 15 seconds. Pour into 5 or 6 pretty little desert cups and chill. Whip the remaining ¼ cup cream with vanilla, and a quarter packet of artificial sweetener if desired, to garnish.

Sugar Free Chocolate Mousse To DIE For!!!
1 package (4-serving size) chocolate sugar-free instant pudding mix
1 package (about 10 ounces) soft tofu
1 heaping tablespoon unsweetened cocoa powder
¼ to ½ teaspoon instant coffee crystals (more if you like mocha)
8 to 12 ounces heavy whipping cream, chilled
Using an electric mixer, beat first four ingredients until very smooth. In a separate bowl, whip the cream until just about stiff. Turn the mixer to the lowest setting, blend in the pudding/tofu mixture, and TURN OFF THE MIXER! If you overbeat, you’ll get chocolate butter!
I like this with the smaller amount of cream, for a sturdier texture, but I know folks who like it with the larger amount, for a fluffier texture. Your choice! Try it with vanilla pudding and a half-teaspoon of extra vanilla, too!

Sugar Free Jell-o

2 pkgs Knox gelatin
1 pkg Koolaid, any flavor you choose
¼ tsp stevia
Mix thoroughly in 1 c hot water. Add 3c cold water and refrigerate.

Main Dishes
Rao’s Famous Lemon Chicken

2 3lb chickens
Cut in half. Salt and Pepper. Broil the halves… turning once, until the skin is golden brown and the juices run clear. In the mean time mix together:

2cups fresh squeezed lemon juice
1 cup olive oil
1 tablespoon red wine vinegar
minced garlic to taste
½ teaspoon dried oregano
salt and pepper to taste


Remove chicken from the oven but leave oven turned on. Cut the chicken into about six pieces per half. I cut the ribs in half and remove wing, cut the leg and remove thigh. Place chicken on a baking sheet and pour the lemon mixture over it, turning to coat the pieces. Return this to the broiler and let it go 3 minutes. Turn the pieces and go 1 more minute.

Poor the sauce into a heavy saucepan while the chicken rests on a platter. Bring to a boil for 1 minute and serve this lovely thing with a salad… the sauce makes a great dressing too. If you allow yourself breads yet, have with a couple of crustini.


Recipe by Carol Williams and found on Barbo's Recipe board:
1 1/2 pounds sirloin steak -- thin strips

2 tablespoons oil

2 tablespoons lemon juice

1 clove garlic -- minced

1 1/2 teaspoons ground cumin

1 teaspoon seasoned salt

1/2 teaspoon chili powder

1/4 teaspoon red pepper flakes -- optional

1 large green pepper -- julienned{or red}

1 large onion -- julienned

6 low carb tortillas*

-In a large skillet, over medium heat, brown the steak strips in the oil.
-Place the meat & drippings into a slow cooker; add the spices , lemon juice, garlic;mix well.
-Cover & cook on high for 2 1/2 to 3 hours or until meat is tender.
-Add green pepper & onion, cover & cook for 1 hour or until vegetables are tender.
-Warm the tortillas according to package directions; spoon beef & vegetables down the center of the tortilla.
-Top each with cheese, salsa, sour cream, lettuce & chopped tomatoes, if desired but don't forget to add the
extra carbs to your serving.
-Fold tortilla & serve immediatley.ENJOY!!!
-Carb count for the FILLING only per serving: 2.7 minus 0.7 gr. fiber = 2 carbs & 21.1 grams protein.
-*Tortilla carb count & toppings must be added to carb count for filling.

Recipe By: Sugarbear from Chyrel's Recipe Board
1 1/2 lbs. lean ground beef
1 medium onion, chopped
1/4 can green bell pepper, chopped
1 (1.25-oz.) taco seasoning packet
1 (16-oz.) can red kidney beans {For low carb use the canned black soybeans....Carol}
1/2 tsp. garlic powder
1/2 tsp. chili powder
8 oz can tomato sauce
1 cup Mexican cheese, shredded
4 taco salad shells{use shredded lettuce or low carb tortillas baked to form a bowl.....Carol}
8 oz. jar taco sauce

Brown ground beef over medium-high heat. Add in onions.
Transfer to slow cooker and add bell pepper, taco seasoning packet, kidney beans, garlic powder and chili powder. Pour tomato sauce over all.
Cook on Low for 6-8 hours. Using slotted spoon, place into salad shells lined
with lettuce. Top with Mexican cheese and taco sauce.
Additional toppings such as guacamole, chopped tomatoes, etc. are optional.



This recipe is from the Fabulous Foods website at:
http://www.fabulousfoods.com
Slow Cooker (Crock Pot) Chicken Cacciatore

Note from Cheri:
Chicken cacciatore has never been easier. Using your slow cooker, you add all the ingredients in the morning, and when you come home, dinner is magically made. Don't worry of the mixture yur pour over the chicken seems a bit dry, you always need to use less moisture when using a slow cooker.

3 lbs. chicken, cut up in pieces
1 lg. onion, thinly sliced
2 (6 oz.) cans tomato paste
6 oz. sliced mushrooms
1 green bell pepper, finely chopped
2-4 cloves garlic, minced
2 tsp. oregano
1 tsp. dried basil
1/2 tsp. celery powder
1 tsp. salt
1/2 C dry white wine
3 T olive oil

1 tsp. crushed red pepper, optional

Serves 4

Place onions in bottom of crock pot. Add chicken pieces. Stir together remaining
ingredients. Pour over chicken. Cook on low 7 to 9 hours or high 3 to 4 hours. Serve over
pasta or rice.

(Cat's note: There weren't any carb counts listed with this but it looks fairly LC. Obviously you're not going to serve with pasta or rice but what about spaghetti squash or the "rice" made from cauliflower?)


This recipe is from Fabulous Foods:
http://www.fabulousfoods.com
Slow Cooker Slow Cooker (Crockpot) Southwestern Style Egg & Sausage Casserole

Note from Cheri:
What could be easier than having breaksfast cook inself while you sleep? It also stays warm so it fits everyone's schedules, regardless of when they drag themselves out of bed.

18 eggs
1 small can mild green chilis
1 lb. breakfast sausage, cooked and
drained
2 1/2 C grated Monterey Jack or Pepper
Jack cheese
1 med. onion, diced
1 green bell pepper, diced
1 tsp. butter

Serves 6

Grease crock with butter. Starting with sausage, layer meat, chilis, onions,
peppers and cheese, repeating the layering process until all ingredients are used
and ending with a layer of cheese.

Beat eggs, then pour over mixture in the slow cooker. Cover and turn on low.
Cook for 7-8 hours.

Serve with sour cream and fresh salsa.


pork soup
This was excellent! I forgot to put in the regular onions, just had the green ones, and never missed them. Next time I might try adding bamboo shoots or maybe some water chestnuts. Also, I'll brown the sausage with the garlic and ginger, because I could barely taste them; maybe the taste will come out more if it's infused with the meat. The book suggests serving this over a mound of rice in the soup bowl, but it's just fine without.

1 lb chow mein meat (or regular ground pork, chicken or turkey meat)
2 md onions, cut into julienne strips (1 cup)
4 md green onions, cut into 1" pieces (1/4 cup)
1 clove garlic, finely chopped
1/4 cup soy sauce
1/2 teaspoon finely chopped gingerroot
1/8 teaspoon pepper
1 can (49 1/2 oz) ready-to-serve chicken broth
1 cup sliced mushrooms (or 1 can sliced mushrooms, drained)
1 cup bean sprouts (can use canned)

1. Cook chow mein meat over medium heat 8 to 10 minutes, stirring occasionally, til brown. Drain.

2. Mix meat and remaining ingredients except mushrooms and bean sprouts in 3 1/2 to 6 quart slow cooker.

3. Cover and cook on low heat setting 7 to 9 hours or high heat setting for 3 to 4 hours.

4. Stir in mushrooms and bean sprouts.

5. Cover and cook on low heat setting about 1 hour more or until mushrooms are tender.

Makes 6 servings.

Per serving: 220 cal., 13 g fat (4 g sat.), 6 g carb. (1 g fiber), 21 g pro.

from Betty Crocker's Slow Cooker Cookbook

I went to a country Italian resturant over the holidays. They served as a first course a soup they called Italian Chili. It was very flavorful and I've made it a couple of times now trying to make it as close as I can remember it tasting. It is reasonably low in carbs and tastes wonderful on a cold day and is great for packing to work for lunch.
1 large can crushed Italian flavored tomatoes
1 small can of small white beans (opt.)
cooked sausage (I used Jimmy Dean Hot)
some polish sausage cut up in small pieces
3 stalks celery, chopped
1 chopped onion
few chopped mushrooms
1 teaspoon crushed garlic
1 carrot, sliced
1/2 sliced zucchini
1/4 head of cabbage
6--8 cups water
grated mozzerella cheese

Cook sausage, add vegetables and garlic. Add water and cook till vegetable are tender.
Place cheese on top of soup in individual bowls.
The proportions of veggies are strictly up to you.Makes at least 16 cups of soup. I counted the carbs in tomatoes and beans. There are about 3or 4 ecc per cup. All other veggies are very low in carbs.




Beef tips in sauce

Approx. 2 lbs. stewing beef
l jar Ragu Alfredo sauce

Mix in crockpot. Cook on low all day. That's it!!!!!!!!!!!!!!!!
I did add some worcestershire because I wanted a little spice. You could also add some sour cream at the end and even mushrooms for a stroganoff. I served the family's over rice. Everyone like it really well!!!!!!!!!!!!!!

Burgers Galore

• Try making cheeseburgers with something other than American cheese. Our favorites around here are swiss and bleu (not together!) A bleu cheese burger with a little chopped, raw, sweet onion on top is very good.
• Top them with onions and mushrooms, sautéed together in butter, olive
oil, or a combination of the two. Call it “chopped steak”! A half-cup of onions, before cooking, has about 5.5 g of usable carb, which ain’t bad for something that adds so much flavor, and is terrifically nutritious. And mushrooms have only 1.2 g of usable carb in a half cup! That makes a whole cup of veggies, which may actually be more than you want, so adjust your carb count accordingly.
• Try a Mexiburger—top your burger with jalepeno jack and salsa. If that’s a little hot for you, use Monterey jack instead.
• Turn your burger into Poivrade, also known as Pepper Steak. Roll the patty in coarsely ground or cracked pepper until coated, pan fry in a little butter. Take the patty out, and deglaze the pan (that means to add a liquid and stir it around, dissolving all the flavorful stuck on bits and juices, to make a sauce) with dry white wine or dry vermouth. Pour it over your burger. (The kids may not go for this!)

Cheesy Chicken Casserole

1 can chicken, 12 oz or so
2 Tbs sour cream
2 Tbs soft cream cheese
pepper to taste
Mix and bake for 30 minutes at 350*. Add grated cheddar cheese to top and bake until maelted.
Cheeseburger Quiche
¾ pound ground beef
1/3 cup chopped onion
2 eggs—beaten
1/2 cup mayonnaise
1/4 cup water
1/4 cup heavy cream
6 ounces cheddar cheese—grated
4 ounces mushrooms
salt and pepper
Brown ground beef & onion, drain grease. Add mushrooms & cook through. Mix eggs, mayonnaise, cream, cheese & salt & pepper, and pour over ground beef in a pie pan. Bake on 350 for 40-45 minutes. Let stand 10 minutes.
Chicken Cream Cheese Bacon Loaf
1 pound Bacon
8 ounces Cream Cheese
Chicken tenderloins—Boneless (amounts will vary)
1 tablespoon Garlic Powder -- (yes Tablespoon trust me)
Soften cream cheese in microwave for 45 seconds, mix in garlic powder well. Line loaf pan with bacon stirps, sideways, so ends hang over pan. Pound out chicken tenderloins slightly, place layer of chicken in pan on bacon, spread with entire cream cheese mixture,add another layer of pounded chicken. Fold bacon up around chicken and cream cheese, shaping a loaf. Use remaining bacon on top, and tuck in sides. Bake at 350 for about an hour, done when bacon is crisp.
This tastes incredible.

Chicken with Feta
6 boneless, skinless chicken breasts
3 oz. feta cheese
6 T. fresh grated parmesan
6 fresh basil leaves, sliced in thin strips
salt and pepper to taste
½ cube of butter
2 bags pre-washed spinach leaves

Heat oven to 350 degrees. Melt butter in 13 x 9” baking dish. Pour in 2 bags pre-washed spinach leaves. Lay chicken breasts on top of spinach (it will be tall - press down lightly). Sprinkle chicken with salt, pepper, and basil. Crumble feta over breasts and then parmesan. Cover with foil - be careful to not let it touch top of chicken - all the cheese will come off! Bake 20 - 30 minutes or until juices run clear. The spinach will really shrink down and you will not have as much as you think. It cooks in all those good juices though!

Chicken with Feta 2
Melt ½ cube of butter in 9 x 13. Spread in 2 bags of spinach leaves (yes, I’m the lazy cook!!). Layer on boneless, skinless, chicken breasts. Sprinkle with salt and fresh minced basil - maybe 6 - 7 leaves or to taste. Crumble 3 - 4 oz. Feta cheese over chicken and approx. 1 T. fresh grated parmesan over each breast. Cover and bake at 350 for 30 - 40 minutes. Check for doneness. Delish!! (I only used 1 bag spinach and it cooks down so much I really wished I had more - so try 2.....unless you really don’t like spinach much.)

Chicken with Lemon and Capers
2 T. Olive oil
4 boneless, skinless chicken breasts
2/3 c. white wine
2 T. lemon juice
2 t. grated lemon zest
2 T. capers
4 T. chilled butter, cut into small pieces
Heat oil in skillet over med. heat until hot. Brown chicken on each side. Remove and keep warm. Add the wine, lemon juice, zest, and capers to skillet. Bring to boil, lower heat, and simmer for 2 minutes, making sure to scrape up any brown bits from bottom of skillet. Whisk in the butter 1 piece at a time. Cook over low heat for 1 minute. Pour sauce over chicken and serve. Approx. 3 carbs per serving
Chicken with Chipped Beef and Bacon
Yield: 4 Servings
8 Chicken breast halves-(4 whole breasts)
9 4 oz Chipped beef-(1 package)
8 sl Bacon
1 can Cream of Mushroom soup
1 c Sour cream
Cut chipped beef into strips. Line the baking pan with them. Wrap bacon
around chicken. Put in pan on top of beef.

Mix soup and sour cream. Pour mixture over chicken. Cover tightly and
refrigerate overnight, or at least several hours. It comes out better if you do it overnight. Bake in 275 degree F. oven, uncovered, for three hours.
NOTES
Succulent and easy chicken—This recipe makes the most succulent and
juicy chicken I’ve had. It is very easy.

Chicken Souffle
8 boneless, skinless chicken breasts (less if they’re real big ones)
4 T. butter
2 t. thyme
1 1/3 c. mayonnaise
2/3 c. sour cream
2/3 c. grated parmesan (not the green canister crap)
1 bag frozen veggies (Broccoli, cauliflower, carrot blend works great)

Heat oven to 350 degrees. Melt 2 T. butter in skillet over med.-high heat. Saute for approx. 5 min. per side, or until lightly browned. Remove from skillet and lay breasts on top of veggies. Brown remainder of breasts in remaining 2 T. of butter. Remove and lay on veggies. Pour butter from skillet over breasts. Sprinkle thyme over breasts. Combine mayo., sour cream, & parmesan in a bowl. Spoon over chicken. Bake uncovered approx. 40 minutes or until done and topping is browned and bubbly looking. The topping oozes down and coats the veggies too! Delish!!

Chili Cheese Bake

3 lbs ground beef
½ pkg chili seasoning
1 c water
½ c chopped onion
1 c tomato puree..paste
¼ c green chilis
3 c shredded cheese
1 tsp red pepper..ground
Brown the beef with the onions. Drain. Add seasoning, red pepper, chilies, tomato paste, and water. Simmer for 15 minutes. Pour into a casserole and top with cheese. Bake at 400 until cheese is melted.

Cilantro Cream Chicken

4 boneless breasts
4 oz cream cheese
1 c cream
juice of one lime
McCormicks Rotissier Chicken Seasoning
3 Tbs butter
½ c chopped fresh cilantro
Season the chicken on both sides with the McCormicks. Melt butter ina skillet and brown chicken. Remove and keep warm. Add cubed cream cheese to skillet and stir with the drippiongs. When melted add the cream. Stir in the lime juice and cilantro. Add back the chicken. Turn to a low setting and cover. Cook for 10-15 minutes. Sprinkle with a bit more cilantro before serving.

Crustless Broccoli, Bacon and Cheese Pie
(from THE Mrs. Atkins)

½ lb. bacon or ½ lb. ham
½ red onion, sliced
6 eggs
¾ c. heavy cream
2 boxes (10 oz. each) frozen, chopped broccoli, thawed and drained
½ lb. grated swiss cheese
½ t. salt
¼ t. cayenne pepper (I didn’t use)
Preheat oven to 350 degrees. Grease a 10” quiche dish or baking dish. In skillet, cook bacon until crisp. Remove from pan and crumble. Drain all but 1 T. of bacon fat. Cook onion in fat until tender. In large bowl, beat eggs. Add cream, broccoli, cheese, salt, pepper, bacon and onion. Add mixture to baking dish. Bake 1 hr. and 15 minutes or until knife inserted in center comes out clean. Let cool 5 minutes before slicing. Makes 8 servings; 5 carbs per serving.

Curried Chicken

4-5 chicken quarters, cut up (cut the legs from the thighs, the wings
from the breasts) and skinned
1 medium onion
3-4 cloves of garlic
1 rounded tablespoon curry powder
about a tablespoon of butter
1 cup heavy cream
½ cup water

Arrange the chicken in a shallow baking pan. Chop the onion, and scatter it over the chicken. Melt the butter in a small, heavy skillet, and sauté the curry powder in it for a couple of minutes, just until it starts to smell good. Crush the garlic (or used jarred, chopped garlic). Now, mix together the water, cream, garlic, and sautéed curry powder, and pour this over the chicken. Bake it, uncovered, at 375 for about an hour to an hour and twenty minutes, turning the chicken over
every 20-30 minutes so that both sides get flavored by the sauce. Now, take the pan out of the oven, and the chicken out of the pan. Put it on a platter. The stuff in the pan will look dreadful, all sort of curdled up. Don’t worry about it—it will also smell like heaven. Just scrape it all into your blender, and turn the blender on—you may have to thin it with a little more water and/or cream to get a nice, rich, beautiful, golden sauce. Pour it over the chicken and serve.


DARN LASAGNA
You’ll be cursing “that Darn guy” while you’re making this, because the first time around, it will probably take you about one to two hours just to prepare, and then at least another hour to bake. But it’s worth it. I’ve served this to people who were not on a low carb diet, and they had no idea that they weren’t eating regular lasagna.
I find it easiest to prepare the lasagna one night, and then cover and refrigerate it. It takes longer to cook after refrigeration, but it sure makes that second night easy.
I get 10 servings from this recipe, at 10.1 carbs each.
Tips:
Be careful while layering, and make sure that you don’t run out of sauce. It’s very important that the top layer of sauce completely cover the cheese that’s underneath it. I’ve significantly reduced the amount of sauce in this recipe in order to minimize the carbs. To compensate for the reduced sauce, the beef is spiced with rosemary, giving each bite a feeling of “whole mouth flavor.”
I know lots of people don’t care for the texture of onions or bell peppers, so if you want to leave them out, that’s okay, but it is then also best to reduce the garlic powder to 2 tbs. These changes will also reduce the carb count to 8.4 carbs a serving. However, be aware that the flavor will be significantly affected, making the sauce much more “tomatoey.” Some folks prefer it this way.
Cooked Lasagna freezes really well for later enjoyment.
Here’s what you’ll need:
[SAUCE]
3 cups Water (0)
12 oz Tomato paste (Hunts brand is 5 carbs a serving, totalling 50 carbs)
½ cup diced onion (7.4)
½ cup diced green bell pepper (4.1)
3 tbs Garlic Powder (18 surprising, isn’t it?)
1 ½ tsp Salt (0)
1 tsp Oregano (1)
½ tsp Thyme (.5)
1/3 tsp Black Pepper (0)
¼ tsp Marjoram (0)
¼ tsp Rosemary (.25)

[BEEF]
2 lbs ground beef (0)
½ tsp Rosemary (.5)
¼ tsp Salt (0)
¼ tsp Black Pepper (0)

[NOODLES]
10 Egg whites (3)
½ cup Protien powder (0)

[LAYERS]
10 oz Mozzarella, grated (8)
8 oz Ricotta (whole milk) (7.6)
4 tbs Parmesean, grated (.8)

Directions:
 Preheat oven to 350F

[Sauce]
 In a large saucepan, heat the water to near-boiling, then stir in the tomato paste
 Once evenly mixed, start stirring in the rest of the Sauce ingredients
 Reduce heat to Low, and simmer for at least 45 minutes
 Stir frequently

[Noodles]
 Put 5 of the egg whites in a blender, along with half of the protien powder and salt
 Blend on high until thoroughly mixed
 Spray a 13 x 9 nonstick baking pan with cooking spray
 Pour the mixture into the pan
 Bake for 7 minutes
 Flip the pan onto a wire rack to remove the noodle
 Repeat with the rest of the Noodle ingredients
 Slice one noodle into three long strips, and the other onto five narrow strips

[Beef]
 Brown the beef in a large skillet
 Add the Rosemary, salt, and pepper once the beef starts to brown
 Drain and cool

[Layering]
 Spoon 1/3 of your Sauce into the bottom of a 13 x 9 baking pan
 Sprinkle half of the Ground Beef on top of the sauce
 Sprinkle half of the Mozzarella on top of the ground beef
 Lay down your three long Noodles over the ground beef
 Using a rubber spatula, smear the Ricotta on top of the noodles
 Sprinkle the rest of the Ground Beef on top of the ricotta
 Spoon another 1/3 of your Sauce on top of the beef
 Lay down your five short Noodles on top of the sauce
 Sprinkle the remainder of the Mozzarella on top of the noodles
 Spoon the rest of the Sauce on top of the Mozzarella, spreading it around to fill all holes
 Sprinkile the Parmesean evenly on top of the sauce

[Cooking]
If baked right away:
 Bake uncovered for 1 hour at 350

If baked after refrigerating overnight:
 Cover with plastic wrap overnight (NOT foil)
 Preheat oven to 350
 Remove plastic and cover with aluminum foil
 Bake for 1 ½ hours
 Remove foil
 Raise oven temperature to 375
 Bake for 35 minutes
 Let cool for 10 minutes before cutting

Grilled Steaks With Lemon-Chive Butter

2 to 4 well-trimmed beef ribeye or boneless top loin steaks, 1” thick
2 tablespoons butter, melted
1 tablespoon chopped chives
1 teaspoon fresh lemon juice
salt and pepper (to taste)
Grill ribeye steaks, uncovered, 11 to 14 minutes for medium-rare to medium doneness, turning occasionally. Meanwhile combine butter, chives and lemon juice. When steaks are done, drizzle with lemon/chive butter. Serve immediately. Serves 4 @ 549 calories, 46 grams fat, 33 grams protein, and a trace
of carbohydrates and fiber


Deep Dish Quiche Pizza
4oz cream cheese
4 eggs
1/3 cream
¼ c fresh grate parmesan
1 tbs chives
½ tsp Italian seasoning
2 c mixed Italian cheeses of your choice
¼ tsp garlic powder
½ c Newman’s Sockarooni Sauce, Lowcarbolicious pizza sauce (or other very low-carb tomato-based no sugar sauce)
Plus any and all toppings:
Pepperoni
Black olive
Mushrooms
Green peppers
Onion
Ham or bacon bits
Browned, seasoned and drained ground beef of turkey
Preheat oven 375* Beat eggs and cream cheese until smooth. Add cream, parmesan cheese, spices and mix again. Spray a 9” or larger dish with cooking spray. Sprinkle 2 c of the cheeses into it and pour the egg mixture in. Bake for 30 minutes. Remove and let stand 5 minutes. Spread the pizza sauce over, and sprinkle 1 c mozzarella cheese and pile on your toppings. Return to the oven and bake til bubbly and browning. Allow to stand for 10-15 minutes before cutting. 6 servings. 5 carbs each before toppings.

Easy Cheesy Egg Bake
6 eggs—well beaten (6 to 8)
3 tablespoons heavy cream—original recipe calls for ½ and ½
8 ounces shredded cheddar cheese
8 ounces shredded monterey jack cheese
1/2 cup pepperoni diced—or ham
Beat Eggs with cream. Spray 8” square pan with Pam. Sprinkle bottom of pan with ½ the cheese. Top with pepperoni or ham. Sprinkle with remainder of cheese. Pour beaten egg over all. Bake at 350 for about 30 min., or until set but not brown. Cool and cut into 9 pieces. Delicious for breakfast (or lunch, or dinner) when microwaved for about 20 sec. on high.
Faboo Chicken Salad
Boil and dice 1 boneless, skinless, chicken breast. Stir in:
3 T. mayo
l green onion, diced
¼ c. pecans, chopped
1 packet Splenda (don’t know amount of other sweeteners)

Chill. Serve with lettuce if desired. I’m not sure of count?? Can’t be too high!!

Ground Beef Stir Fry

In a bowl, combine:
1 T soy sauce
1 ½ T dry sherry
a clove of crushed garlic or a teaspoon of jarred chopped garlic in oil.
Add a pound of ground beef, and using your hands, mix the flavorings into the meat. Let that sit a minute while you chop ½ cup walnuts Slice a medium onion into half-rounds. And have a half-a-bag (the 16 ounce—also known as 1 pound—size bag ) of frozen green beans, preferably the cross-cut kind, thawed out and standing by. Cut a chunk of fresh ginger about the size of half a walnut, and mince it fine. (Fresh ginger instead of dried and ground is an essential for Chinese cooking. Fortunately, it keeps very well in the freezer, in a plastic
bag, and doesn’t need to be thawed to be cut. Just cut off the piece you need, put the rest back in the bag and back in the freezer.) Now: Heat peanut or canola oil in a wok or big, heavy frying pan, over high heat. First put in the walnuts, fry for a few minutes till crispy, drain, and put aside. Now, using the same oil, put in the ground beef, in little globs. Stir fry until done through, trying to keep it in
bite-sized pieces. Lift out the beef and drain. Pour off the oil/beef fat mixture, and put more oil in the wok/frying pan. Heat it up, again, over high heat. Now add the green beans, the onion, and the ginger, and stir fry until the beans and onions are tender-crisp. Add the beef back to the pan, and stir everything up. Stir in another tablespoon each of soy sauce and sherry, and another clove of crushed garlic if you like it. Serve without rice for you, and over rice for the carb-eaters in the family. Sprinkle walnuts on top of each serving. Pass the soy
sauce at the table for those who like more! (I think this would be good with broccoli florets in place of the green beans, if you prefer.) Again, I’m urging you to serve your family brown rice, not white or— heaven forbid! -- Minute Rice. Far, far better for them, tastes better, and is no harder to cook, though it takes a little longer. (About 30 -- 40 minutes. Start it first, and let it cook while you’re preparing the rest. Place twice as much water as dry rice in a saucepan with a tight fitting lid. You can figure on the rice expanding by a factor of 3 to 4 in other words, a half cup of dry rice will become somewhere between 1 ½ and 2 cups when cooked. Put a lid on it, put it on a low flame, and leave italone until all the water is gone—yes, you may peek from time to time, but don’t stir. Rice that’s done gets “clamholes” in the top, but if you’re not sure, tip the pan gently to see if there’s any water left. If the water is gone, try one grain (not too many carbs there) to make sure it’s soft enough. If not, add another ¼ cup of water and let it cook a little longer. Remember, this rice is not for you if you’re on a Basic Low Carb Diet (although it might be if you’re on a Mini-Binge program, or the Careful
Carb Diet) like Atkins or Protein Power. I only include these instructions for the good of your carb-eating family! If you eat a third of this stir fry, you’ll get about 10 g of usable carb at most.

Ham and Cheese Puff
Preheat oven to 350. Spray a medium sized casserole dish with non-stick cooking spray, or butter it generously.
5 eggs
3 tablespoons soy powder
½ teaspoon baking powder
½ teaspoon salt or Vege-Sal
1 cup small curd cottage cheese
¼ lb. ham—leftover ham or deli ham, doesn’t matter.
¼ lb. cheddar cheese
1 green pepper
1 can mushrooms, well drained
2 tablespoons grated horseradish

Using a food processor with the S-blade in place, grind the ham, cheese, green pepper, and mushrooms together until fairly finely chopped—no chunks of pepper or ham bigger than, say, ½ inch cube. I’d recommend using the pulse control to do this. In a large bowl, beat the eggs well. Add the soy powder, baking powder, and salt, and beat well again. Next, beat in the cottage cheese and the horseradish, then the ham/cheese/vegetable mixture. Pour it into the casserole, and bake for about 40 minutes. It should be puffy and set, but still jiggle just a bit in the middle when you shake it. This reheats well. Depending on what brand of cottage cheese, cheddar cheese, and ham you use, this should have about 33 g. of usable carbohydrate in the entire recipe. This is at least five servings, so figure just over 6 g. per serving.

Heroin Wings

(Once you try these, you’ll understand the name—utterly, totally addictive! These are a bit messy and time consuming to make, but worth every minute. You’ll impress the heck out of your friends—and wish you’d made more! (They’re great leftover, too.)

4 lbs. chicken wings (Kayt uses Leg Portions)
½ cup butter
1 cup grated parmesan cheese
2 tablespoons dried parsley
1 tablespoon dried oregano
2 teaspoons paprika
1 teaspoon salt
½ teaspoon pepper

First, preheat the oven to 350. Cut the wings up into “drummettes”. (Freeze the pointy “tips” for soup—they make great broth!) Then combine the grated cheese and the seasonings. Line a shallow baking pan with foil. (Do not omit this step, or you’ll still be scrubbing the pan come New Year’s Day!) Melt the butter in a shallow bowl or pan. Now: Dip each “drummette” in butter, roll in the seasoned cheese, and arrange in the foil lined pan. Bake for 1 hour at 350. Kick yourself that you didn’t make a double recipe!! You’ll notice that these have
practically zero carbs... (My friend Mykki—Hey, Mykki! -- called yesterday to tell me thatshe’d adapted this for mozzarella sticks. Said she’d substituted hot, red pepper for the black pepper, and added “a bunch” of garlic powder. Dipped the mozzarella sticks in butter, rolled ‘em in the parmesan, and baked ‘em, like the wings. Said they were great! One I definitely have to try!)

Italian Antipasto

Arrange things somewhat artistically. Line a pretty platter with lettuce leaves, or
curly kale, or something like that, and arrange on it any combination of some or all of these things:
*Wedges of cantaloupe—if you want to be very authentic, wrap each one in prosciutto.
*Salami
*Ham
*Pepperoncini (mildly hot salad peppers, available in jars in the pickle-and-olive section)
*Halved or quartered hard boiled eggs
*Those marinated mushrooms I talked about last week
*Olives—get the good ones! I adore calamatas. Get both black and green ones.
*Strips of pimento
*Solid pack white tuna, drizzled with olive oil
*Sardines
*Marinated artichoke hearts—you can buy them already marinated, in cans.

JAMAICAN “JERK” CHICKEN WINGS
Recipe courtesy Gourmet Magazine
Marinade:
1 onion, chopped
2/3 cup finely chopped scallion
2 garlic cloves
1/2 teaspoon dried thyme, crumbled
11/2 teaspoons salt
1 ½ teaspoons ground allspice
1/4 teaspoon freshly grated nutmeg
1/2 teaspoon cinnamon
1/2 cup minced pickled jalapeno pepper, or to taste
1 teaspoon black pepper
6 drops hot sauce or to taste
2 tablespoons soy sauce
1/4 cup vegetable oil
18 chicken wings (about 3 ¼),pounds, the wing tips cut off and reserved for another use
Marinade: In a food processor or blender puree the onion, the scallion, the garlic, the thyme, the salt, the allspice, the nutmeg, the cinnamon, the jalapeno, the black pepper, the hot sauce, the soy sauce and the oil.
In a large shallow dish arrange the wings in 1 layer and spoon the marinade over them, rubbing it in. Let the wings marinate, covered and chilled, turning them once, for at least 1 hour or, preferably, overnight.
Arrange the wings in 1 layer on an oiled rack set over a foil-lined roasting pan, spoon the marinade over them, and bake the wings in the upper third of a preheated 450 degree oven for 30 to 35 minutes, or until they are cooked through.
Yield: 4 to 6 servings

Low Carb “Cream of Wheat”

½ c. ricotta cheese
4 T. heavy cream
1 egg

Mix and heat over med. heat until grainy appearance. Cooks pretty fast watch it. Remove from heat and add a splash of vanilla, 1 packet sweetener, and
some cinnamon to taste. I left off cinnamon. Also try walnuts and sugar free syrup.

Low-Carb Lasagna
30 ounces ricotta cheese
Mozzarella Cheese
Parmesan Cheese
3 eggs
2 ½ pounds ground beef
salt and pepper
garlic powder
15 ounces tomato sauce -- 1 15 oz can - hunts, no sugar
spices
Take ricotta put in bowl. Add some mozzarella if you want to and add 3 eggs mix well and put aside. Brown ground beef. Add salt, pepper, garlic powder and tomato sauce. Taste cause you might need more spices. Lightly grease a 10x13 pan with butter. Put ½ of the meat mixture layered on the bottom. Layer all of the cheese mixture over that, then the remaining meat mixture on the top.
Sprinkle top with mozzerella/parm mixture. Actually...I left this top layer of cheese off to try and have less carbs and it was great. Bake 350 degrees till bubbly...usually about 40-50 minutes.
Meatloaf
1 ½ lb ground beef and pork mixture…try sausage too
1 8 oz pkg cream cheese
2 eggs
1 med onion, chopped
2 tsp salt
1 tsp pepper
Mix it up and Bake in a loaf pan for 1 hour and 15 minutes at 350*.
Meatza!

1 ½ lbs. ground beef OR
¾ lbs. ground beef and ¾ pound Italian style sausage
1 medium onion, chopped fairly fine
1 clove garlic, crushed
oregano or Italian seasoning (optional)
8 ounces pizza sauce OR tomato sauce
8 ounces shredded mozzarella
parmesan or romano (optional)
toppings—peppers, onions, mushrooms, whatever.
olive oil (optional)

Preheat oven to 350.
In a large bowl, with clean hands, combine the meat with the onion and garlic, and a teaspoon of oregano or Italian seasoning, if you like. Mix well. Pat this out in an even layer in a big baking pan—mine is 9”x12”. The layer of meat should be about ¾” thick. Bake for 20 minutes. When it comes out, it will have shrunk a fair amount, because of the grease cooking off. Pour off the grease. Now, spread the pizza sauce or tomato sauce over the meat. If you haven’t been able to find a pizza sauce that doesn’t have sugar, you might combine an 8 ounce can of tomato sauce with a crushed clove of garlic and some oregano. Sprinkle romano or parmesan on the sauce, if you like, and then distribute the shredded mozzarella evenly over the sauce. Top with what ever you like—green peppers, banana peppers, mushrooms, olives, anchovies, whatever. I happen to love broccoli on pizza—thawed frozen broccoli “cuts” work perfectly. You could use meat toppings—sausage, pepperoni, etc—but to me they seem a little redundant, since the whole bottom layer is meat. Drizzle the whole thing with a little olive oil, if you like, but it’s not really necessary.
Now, put the whole thing under the broiler, about 4” below it, with the broiler on “high”. Broil for about 5 minutes, or until the cheese is melted and starting to brown. This makes 6 servings, as far as we’re concerned. Very filling and satisfying, and it didn’t take very long to make. Using the Pastorelli’s Italian Chef Pizza Sauce, Or Ragu Pizza sauce(no sugar)and only cheese, no veggies, it has about 3-4 g of usable carb per serving. With a big salad, this is a great, easy, family pleasing meal.


Meatza 2
1 ½ lb. ground meat (lean)
2 large eggs
¼ c. soy flour (Henry’s)
1 T. Italian seasoning (I used more - I also added maybe 3 cloves of garlic) Mix everything, spread in 9 x 13 pan. I formed a lip around edge to hold in toppings. Bake at 375 degrees for 25 minutes. Blot off any excess grease if necessary. Spread on pizza sauce. Top with pepperoni, cheese, etc. Put back in oven at 450 degrees for about 10 minutes to melt cheese. Yummy!! I used a lot of cheese!! Mexican version: add packet of taco seasoning to meat. Bake as above. Spread with salsa, onion, olives, Monterey Jack and Cheddar cheeses. Bake again as above. Serve with sour cream, guacamole, etc.

Mexican Meat Loaf
Preheat oven to 350
1 lb. ground beef
1 lb. mild pork sausage
1 cup crushed plain pork rinds
1 small can diced mild green chilies
1 medium onion, chopped fine
8 oz. Monterey Jack cheese, cut in cubes between ¼ -- ½ inch (I
think shredded would work, too)
¾ cup salsa (mild, medium, or hot, whatever you prefer)
1 egg
2-3 cloves garlic, crushed
2 teaspoons oregano
2 teaspoons cumin
1 teaspoon salt or Vege-Sal

Just assemble all these ingredients in a big bowl, and then, with clean hands, mash and smoosh it all about until it’s thoroughly blended. Dump it out on a clean broiler rack, and form into a loaf— it’ll be a big loaf! I made mine about three inches thick. Bake for 1 ½ hours. Do chop the onion quite fine; if it’s in pieces that are too big, it tends to make the loaf fall apart when you cut it. It may, a bit, anyway because it’s quite tender! Very, very tasty; my husband was very happy with this! I used medium salsa, and our loaf was not hot, just flavorful. If you want it hot, use hot salsa, and maybe add some Tabasco. You may recall that originally, I formed the meat loaf around three peeled hard-boiled eggs. I didn’t this time because I was feeling lazy. But there’s no reason you can’t; just put half the mixture on the broiler rack, form it with a little depression down the center, place the eggs along it, put the rest of the meat mixture on top, and form the upper half of the loaf, smoothing well at the sides. Shouldn’t add much, if anything, to the baking time. The carb count on this will vary a bit, depending on what brand of salsa you use, and how big an onion. At most, it should have about 40 g for the whole loaf, and like I said, this is a BIG loaf! Two pounds of meat and a half a pound of cheese, we’re talking 8 servings, minimum! Good warmed up the next day, too.

Parmesan chicken
8 chicken breast—boneless, skinless
2 cups ranch salad dressing
1 cup Parmesan cheese
1/2 cup pecans—chopped fine
Prepare buttered roasting pan (in other words, spray with Pam). Dip chicken breasts in dressing and roll in mixture of cheese and pecans. Bake uncovered at 325 degrees for 1 hour.
Parmesan Chicken 2
1 egg
2 teaspoons mustard
parmesan cheese
italian seasoning
mix 1 egg and 2 teas of mustard dip a chicken breast in then coat with parmesan cheese and Italian seasoning.
Fry in olive oil til done and brown I eat this with a little tomato sauce and a salad
NOTES : No carb counts provided - unknown quantities

Peachy Mustard Baby Back Ribs
4lbs baby back ribs or about 2 racks
1/3 cup mustard
3 tablespoons peach DaVinci sugar free peach syrup
3 tablespoons peanut oil
3 tablespoons lemon juice
2 cloves minced garlic
1 teaspoon Not/Starch, xanthum gum, or other low carb thickener
salt and pepper (to taste)
Mix together everything but the ribs. Marinate ribs in sauce for 30 minutes to an hour. Prepare grill for indirect grilling. When the grill is hot place the ribs on the grill and cook for about 20 minutes per side. Serves 6 @ 610 calories, 52 grams fat, 33 grams protein, and 3 grams carbohydrates w/ trace fiber.

Pizza Casserole
2 packages sliced mushrooms
2 bell peppers—chopped
1 small onion—chopped - or chives
chopped olives
1 small can tomato sauce
pepperoni
italian sausage—browned
grilled chicken or turkey meat - in bite
size pieces
whatever cheese you like - shredded
bacon pieces
maybe a few pieces of pineapple
Spray the bottom of a baking pan with Pam. Arrange the mushroom slices to cover the bottom. Pour the tomato sauce over the mushrooms - won’t be much so be sparing. Put on the rest of the ingredients in whatever order you like and top with cheese. Bake at 400 for about 20 minutes. Let sit for a few minutes. Cut and serve with nice salad. The carbs vary depending on how much of what you use. Should be fairly easy to figure out. It makes about 6-8 good portions, along with a salad, and maybe low-carb tiramisu for dessert!
Pork Chops With Mustard Wine Sauce
Pork chops, about ½” thick
Salt or Vege-Sal
Pepper
Olive oil
Dry white wine -- 1 tablespoon for each pork chop
Heavy cream -- 1 tablespoon for each pork chop
Spicy brown or dijon mustard -- 1 tablespoon for each pork chop
Take enough pork chops for the folks you’re serving, and salt and pepper them on both sides. In a heavy skillet, over medium heat, sauté the chops in a tablespoon or two of olive oil, until done—maybe 5 – 7 minutes per side. Depending on the size of your skillet, and how many chops you’re cooking, you may have to do this in a couple of batches. Put the cooked chops on a serving platter, and keep them warm. Pour the wine into the skillet, and stir it about, dissolving all the good brown crusty juices in the pan. Then whisk in the heavy cream and the mustard, and stir till smooth. Cook another minute or so, pour over the chops, and serve.
Sage Marinated Pork Chops
In a ziplock gallon bag, mix together ½ c. olive oil, 4 T. red wine vinegar, ½ t. salt, ½ t. pepper, and 1 t. dried sage. Add 4 - 5 pork chops (The boneless ones at Costco are the best!!). Seal bag and squish around to coat chops. Leave to marinate overnight in the fridge or at least 2 hours. I did mine in the morning for dinner that night. Pan fry over med. heat until browned on both sides. They came out super moist and delicious! For the true gourmands among you, and you know who you are, after removing chops from pan; quickly saute sliced mushrooms in the pan drippings. An excellent accompaniment!!!!!!!!

So here’s the start-to-finish omelet:

First, have your filling ready. If you’re using veggies, you’ll want to sauté them first. If you’re using cheese, have it grated or sliced and ready to go—at least a quarter cup, and more won’t hurt. If you’re making an omelet to use up leftovers—a great idea, by the way—warm them through in the microwave and have them standing by.
Spray your omelet pan well with cooking spray if it doesn’t have a good non-stick surface, and put it over high heat. Add a little butter or oil, too -- 2-3 teaspoons. Slosh it around.
While the skillet’s heating on medium-high heat, grab your eggs -- 2-3 for this size pan—and a bowl, crack the eggs, and beat them with a fork. Don’t add any water or milk or anything, just mix them up. The pan is hot enough when a drop of water thrown in sizzles right away. (If your fat smokes and burns, it’s too hot! But if you don’t turn your back or walk away or anything there’s no reason why your pan should get that hot in the time it takes to beat a couple of eggs.)
When the pan’s hot enough to make that water sizzle, pour the eggs in, all at once. They should sizzle, too, and immediately start to set. When the bottom layer of egg is set around the edges, lift the edge using a spatula and tip the pan to let the raw egg flow underneath. Do this all around the edges, until there’s so little raw egg that it won’t run. Turn your burner to the lowest heat. (If you have an electric stove, you’ll have to have a “warm” burner standing by; electric
elements don’t cool off fast enough for this job.)
Now put your filling on one half of the omelet, put a lid over it, and let it sit a minute or two, no more. Peek and see if the raw, shiny egg is gone from the top surface (although you can serve it that way if you like. That’s how the French prefer them.) and the cheese, if you’ve used it, is melted. If not, recover the pan and let it go another minute or two.
When it’s done, slip a spatula under the half without the filling, and fold it over, then lift the whole thing onto a plate. Or you can get fancy and tip the pan, letting the filling side of the omelet slide onto the plate, and folding the top over as you go, but this takes some practice.
This makes a single serving omelet. I think it’s a lot easier to make several individual omelets than to make one big one, and omelets are so fast to make that it’s not that big a deal. Anyway, that way you can customize them to each individual’s taste. If you’re making more than 2 or so, just keep them warm in your oven, set to its very lowest heat.
So, what to put in your omelet? The possibilities are endless! Here’s a few suggestions to get you started:
Sautéed Mushrooms, onions, and green peppers
Cheddar Cheese
Swiss cheese
Jalepeno Jack cheese—top with salsa.
Ham, peppers, onions, and cheese
Sliced, canned artichoke hearts, mayonnaise and parmesan cheese
Canned crab meat, green onions, and mayonnaise
Avocado slices, sprouts, and cheese
Smoked salmon and cream cheese
Asparagus (canned is fine) and ham
Braunschwieger and tomatoes
Mozzarella cheese, canned pizza sauce (read the label—often these
have corn syrup), and
pepperoni

Omelets are a great way to use up leftovers! Try:
Leftover tuna salad and cheese—I like swiss—makes a Tuna Melt
Omelet
Leftover fajitas, either chicken or beef, topped with salsa—
wonderful!
Leftover chicken salad
Leftover all-meat chili
Leftover stir-fry

Many dips and sandwich spreads make great omelet fillings, too. Here’s one of my favorite dips that just happens to make an elegant omelet:

Sour Cream Ham

Sliver up enough ham to feed the troops. Chop an onion, too—a little one if you’re only feeding a couple of you, a bigger one if you’re feeding four or five. Saute them together in a little oil or butter until the onion is limp. Add a drained can of mushrooms or two (again, depending on how many you’re feeding.) (You may use fresh mushrooms if you like; they’re certainly better. I just always have canned mushrooms in the house. If you use fresh ones, wipe them, slice them, and fry them with the ham and onion.) Then stir in enough sour cream to coat
everything well—start with a half a cup, and go by taste. You, you low carb dieter you, you eat this as is. You can serve it over brown rice for the troops, if you like. Obviously, with a loose sort of recipe like this, I can’t give you an exact carb count, but assuming you picked the lowest carb ham at the market, it should be quite low. Mushrooms are very low carb, so is sour cream; the only appreciable amount of carb comes from the onion.

Teriyaki Chicken

Combine:
½ cup soy sauce
¼ cup dry sherry
1 clove garlic, crushed
2 tablespoons Splenda
fresh ginger, about the size of a walnut, grated fine. (Note: fresh ginger is vital to Asian cooking—dried, powdered ginger just is not the same* -- and it keeps very nicely in a plastic bag in the freezer. It’s then quite easy to take the frozen chunk of ginger (called a “hand”), peel about an inch of one of the ends, and grate it while holding onto the rest, then put the remainder back in its bag, and back in the freezer. This is plenty of teriyaki sauce for 4-6 boneless, skinless chicken breasts. If you have the time, you can put the meat in it an hour before dinner, and let it marinate while you do something else. If you’d like to be able to cook as soon as you get home, put the breasts and the sauce in a ziplock plastic bag in the fridge in the morning, before you leave the house—then you can cook the chicken as soon as you get home. The traditional way to cook meat that has been marinated in teriyaki sauce is to grill it. I used my George Foreman electric grill, and it worked great—I set it for 7 minutes. You could do them over charcoal, of course. You could also cook them under the broiler, or even simply sauté them in a skillet in a little peanut oil. (Yes, you could use olive, but peanut will give a more traditional flavor.) However you cook your teriyaki chicken, pour the remaining marinade into a small saucepan and bring it to the boil. Let it boil for a few minutes, and it will then be safe to pour a little on each piece of chicken before serving. If there’s any appreciable amount left over, you can keep it in a jar in the fridge for next time.

Other Recipes
Tequila Lime Marinade

Combine:
2 tablespoons lime juice (bottled is fine)
2 tablespoons water
1 tablespoon tequila
1 teaspoon Splenda
1 teaspoon soy sauce
1 clove garlic, crushed.

This is enough for three or four boneless, skinless chicken breasts, or
at least a dozen big shrimp (for grilling, use shrimp still in the
shells; they'll hold up better.) Simply put the marinade in a
zipper-type plastic bag with the chicken or shrimp, and let it marinate
in the refrigerator for a few hours, turning the bag over every now and
then if you think of it. Then pour off the marinade into a saucepan,
and while the food is grilling, bring the marinade to a boil and boil it
hard for a minute or two. This will kill any germs, and let you serve
the marinade as a sauce.

Or you might prefer

Teriyaki Sauce

Combine:
1/2 cup soy sauce
1/4 cup dry sherry
1 clove garlic, crushed
2 tablespoons Splenda
Fresh ginger, about the size of a walnut, grated fine

Just marinate chicken or steaks in a zipper bag, as described above,
then grill. Again, boiling the marinade lets you use it as a sauce,
safely.

Either of these marinades will add no more than a gram of carb to a
serving of meat, chicken or fish.

And here's a recipe for a dry rub sent in by an unnamed reader:

Wonderful Memphis Style Dry Rub BBQ

1 tablespoon paprika
2 teaspoons chili powder
3/4 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon garlic powder
1/8 teaspoon pepper

Combine and store in a salt shaker. Simply sprinkle over both sides of
ribs, chops, or chicken, and grill.

And finally, for you barbecue die-hards in the crowd, here's my recipe
for

Reduced Carb Spicy Barbecue Sauce

1 clove garlic, crushed
1 small onion, minced fine
1/4 cup butter or oil (I used coconut oil)
3-4 tablespoons Splenda
2 teaspoons dark molasses
1 teaspoon salt or Vege-Sal
1 teaspoon dry mustard
1 teaspoon paprika
1 teaspoon chili powder
1/2 teaspoon black pepper
1 1/2 cups water
1/4 cup cider vinegar
1 tablespoon Worcestershire sauce
1 tablespoon horseradish
1 tablespoon liquid smoke
6 ounce can tomato paste

In a saucepan, cook the onion and garlic in the butter or oil for a few
minutes. Stir in all the dry ingredients, then stir in everything else
but the tomato paste and the liquid smoke. Let it simmer for about
15-20 minutes. Then whisk in the tomato paste and the liquid smoke
flavoring, and let it simmer for another 5-10 minutes. Store in a jar
in the refrigerator.

This makes about 2 2/3 cups of sauce, or about 21 one ounce (2
tablespoons) servings, at about 2.5 g of usable carb apiece.

What to eat along with your grilled meat, chicken, or fish? I'm
thinking deli-style salads -- cole slaw, cucumber salad, and the like.
Grilled vegetables would be wonderful, too -- onions, zucchini,
portobello mushrooms, eggplant, peppers, tomatoes, all are great
candidates for grilling! Have some nuts or porkrinds and some big dill
pickles around for munching, strawberries or melon for dessert, and
plenty of lite beer, iced tea, sparkling water, or diet soda on hand.

Or maybe you'd prefer a margarita! I came up with a margarita recipe
last year, but I think my new recipe is better, and since you make it by
the quart, it's more convenient, too!

Low Carb Margarita Mix

1 1/2 cups lime juice (bottled is fine)
1/2 cup lemon juice (ditto)
1 1/2 cups Splenda
2 cups water
1/4 - 1/2 teaspoon orange extract (I get very good orange extract from
my health food store; if you're using the grocery store kind, use the
larger quantity.)

Just put everything through the blender for a minute, and pour into a
clean liter/quart sized bottle. Refrigerate until use. To make a
margarita, combine 2 ounces tequila with about 6-8 ounces margarita mix,
and either put it through the blender with lots of ice, or simply serve
it on the rocks.

This whole recipe has about 54 grams of carb; it's about a quart (32
ounces), so figure about 10 grams for a 6 ounce serving of the mix. You
can cut the carb content a bit by using liquid sucralose or Splenda
tablets -- both of these products are lower carb than the Splenda table
sweetener, because they lack the malto-dextrin used to bulk it up to the
same volume as sugar. I made this mix using 72 Splenda tablets, and
figure I saved a good 6-7 grams off the carb count of the whole batch,
or a little over a gram per serving.

Of course, you can get *wonderful* low carb margarita mix made by Baja
Bob's, but I happen to know that Carb Smart is currently out of stock --
which is why I made my own!


1/2 - 3/4 cup good bottled vinaigrette dressing (I recommend Paul
Newman's Olive Oil and Vinegar; great stuff and very low carb.)
1 lb. bag of frozen cross-cut green beans, thawed but not cooked
1/3 head of cauliflower
1 clove garlic, crushed
1/4-1/2 cup fresh parsley, minced
1/4 medium red onion, diced
8-10 olives, sliced (I used stuffed olives, but use whatever you like
best.)
Canned tuna (white or chunk light, white is more traditional)
Hard boiled eggs
Tomatoes
Lettuce

Okay, here goes. First you need to slice your cauliflower quite thin; I
put mine through the food processor with the slicing blade, but you can,
of course, use a knife if you have no food processor. Yes, being
cauliflower it will crumble a bit; don't sweat it. Put your cauliflower
in a microwaveable bowl with about a tablespoon of water, cover, and zap
it for 4-5 minutes -- we're looking for just tender, here. While the
cauliflower's cooking, combine the green beans, parsley, onion, olives,
and garlic in a good sized bowl. When the cauliflower is done, add that
as well, and pour a half cup of dressing over the whole thing. (Shake
the bottle well first, of course.) Stir well, and stick it in the
fridge. Let it marinate for several hours to a day or so, stirring now
and then when you think of it.

When it's time to eat, put a few nice lettuce leaves on each plate, and
spoon a mound of the marinated mixture on top. Put the tuna on top, in
the middle -- as much as you like -- and surround with slices of hard
boiled egg and tomato. You can garnish it with more olives, too!
Drizzle more dressing on top if you like, and serve.

As the measurements are sort of loose on this, an exact count is a
little hard to get, but for the marinated mixture, I get about 42 g of
usable carb in the whole batch -- and it makes at least 6 servings, and
I'm thinking more like 8. The tuna is carb free, of course, and eggs
very nearly so. A tomato just over 2" across has about 4 g. of usable
carbs -- they're a borderline vegetable, but so full of disease-fighting
phytochemicals that I make room for them as often as I can.


Hollandaise Sauce
Here's How:
 4 egg yolks
 1 Tbl. fresh lemon
 1 Tbl. cold water
 1 stick (4 oz.) unsalted butter - cut into 8 pieces
 salt to taste
 3 drops Tabasco sauce (optional)
1. Mix the yolks, water, lemon juice, and Tabasco together in a bowl.
2. Melt the butter on low heat until almost all melted, then remove. The butter will continue to melt.
3. Mix the butter into the egg mixture with either a whisk or an electric beater.

Note: You can reheat the sauce on low heat while continually mixing it with a whisk.
Isn't it nice to know your children will now eat asparagus, broccoli, or cauliflower? Let's not forget - you can impress most dinner guests with this sauce, too. Of course, adding Hollandaise sauce to poached eggs is absolutely delicious!

Life-Systems Engineering Analysis:
No, a double boiler isn't required with my method. Most Hollandaise recipes tell you to heat the egg first. This makes no scientific sense. With my method, the butter cools as it is blended with the egg, so the mixture won't curdle easily.

BUTTERFINGER FROSTY

1/4c cream
1 scoop vanilla protein powder
1 pkg splenda
1 tsp vanilla
2c crushed ice
1 T creamy peanutbutter

Mix it all in a blender. If too thick add some more cream and water.
Almond Flour Pound Cake

1c (2 sticks) butter, room temperature
1c splenda
5 eggs, room temp
2c almond flour
1 tsp baking powder
1 tsp lemon extract (try almond, vanilla)
1 tsp vanilla

Cream butter and splenda. Add eggs, 1 at a time. Mix the flour and B powder. Add to egg mixture a bit at a time and blend. Add the extracts. Pour into a greased 9” round pan. Bake at 350* for 35-40 minutes, or until a pick comes out clean. 12 slices at 5.5g per slice.

CRÈME BRULEE
Recipe By : Brin
Categories: Desserts
2 cups heavy cream
4 egg yolks
Stevia or Splenda to taste
just a teeny bit (***the real recipe only
calls for 3 t sugar, so this is not a sweet pudding)
Heat cream over med-low heat (you do not want to scorch or boil any of this!)
Beat egg YOLKS for several minutes until foamy lemony looking
Add the artificial sweetener & beat that in,
Add half of the hot cream to the yolks and beat in
Add back to cream in pan, TURN heat DOWN and cook til thickened (should take up to five minutes)
remembering not to let this boil.
ORIGINAL RECIPE says to then chill for 2-24 hours in pie tin, then sprinkle 3Tbrownsugar over top and
broil 5inches from heat till bubbly.
I eat it right from the stove, add chopped nuts for more texture sometimes, or even a few fresh berries.
Hot cereal has nothing on hot creme brulee!!!
1879 Calories (kcal); 197g Total Fat; (92% calories from fat); 21g Protein;
14g Carbohydrate; 1503mg Cholesterol; 207mg Sodium



Flourless Chocolate Cake

4oz unsweetened chocolate squares—16g
1/2c butter
1/2c unsweetened cocoa powder—14g
3 lg eggs—1.8g
1/2c splenda—12g
30 drops sweet n low
3 T strong coffee

Preheat oven to 325*. Butter a cake pan, 8” round. Melt Chocalate squares and butter. Mix cocoa, splenda, eggs and sweet n low. Add coffee. Whisk in the chocolate mixture. Spread in the pan and bake for 20 minutes, do not over bake. Test with a pick. Turn out and let cool. Top with raspberry syrup, chocolate Grenache, or whiiped cream. Remember to add carbs for topping. Spread this very thin and use as a cheesecake crust, freeze remainder or make cookies. 3.74 for 12 slices.
Oreo Mousse

1c cream
8oz cream cheese
3 oreos-scrap out and discard middles
6 tsp liquid sweetener
Whip the cream until fluffy. Cut the cream cheese into bits and add to the cream. Add sweetener. Beat until it stops growing in volume. Crush the cookies and add the mixture. Refrigerate for as long as you can. 1/2c serving is 5g carb, 45g fat, and 7g protein.
Cookies
Ingredients:
1 1/4 cups almond flour
1 cup Splenda®
1 egg
1/2 tsp butter flavored extract
1 tsp vanilla extract
1/4 cup butter, softened
Keto SweetTM granulated sweetener [optional]
Preheat oven to 350°F.
Mix almond flour with Splenda, sifting until well mixed. In a separate bowl, lightly beat egg and then mix well with extracts and softened butter. Add to dry ingredients and mix really well.
Form dough into 24 small balls and space evenly on two ungreased cookie sheets (most cookie sheets will hold 12 cookies - 4 rows of three - very evenly.) Press moderately to flatten to a silver-dollar pancake size. If you choose, sprinkle liberally with granulated Keto Sweet, just as you would traditional "sugar" cookies. Bake for approximately 8 minutes at 350°. They will slide right off the cookie sheet. Cool 5 minutes before eating.
These cookies are the best cookies I've had since low-carbing. None of my non-LC friends can tell these are not "the real thing" and they go like wildfire at a party. Be careful, they're addictive!
Makes 24 cookies. 2 carbs per cookie.
* NOTE: Remember, Keto Sweet is truly granulated - not "fluffy" like Splenda, so cookies sprinkled with it have that little sugary crunch. Keto Sweet is available from Life Services.
Chocolate Truffle Cake

Converted to Low Carb - From FamilyTimeFavorites
by Judith C. Sutton


Prep. Time 10 Minutes
Cooking TIme: 40 to 45 Minutes

Ingredients:
6 oz. bittersweet chocolate (coarsely chopped)
3/4 Cup Splenda
1 Tsp. espresso coffee powder
Pinch - salt
6 Tbls. boiling water
12 Tbls. butter (room temperature)
3 lg. eggs, (room temperature)
1-1/2 Tsp. Vanilla extract

Topping:
1 Tbl. Sugar-free sweetened whipped cream
1 Tsp. DaVinci Raspberry syrup (optional)
2 - 3 Fresh raspberries

Preheat oven to 350 degrees F. Grease a 6-1/2" springform pan. Line
bottom with round-cut parchment or wax paper and grease paper.

Combine chocolate, Splenda, espresso powder and salt in food
processor and process until finely ground. With the machine running,
add the boiling water and process for 10 to 15 seconds or until the
chocolate is melted. Scrap down the sides of the bowl.

Add the butter in tablespoons and process until smooth. Add eggs and
vanilla and process just until well blended.

Scrape the batter into prepared pan and smooth top. Bake for 40 to
45 minutes, or until the edges of the cake are puffy and the center
is just set and no longer wet-looking.

Top with sweetened whipped cream, drizzle DaVinci raspberry syrup over
top and garnish with a couple fresh raspberries.

Serves 8 -- Approx. 7 carbs. per serving
(Topping - 1 carb extra per serving)

Believe me this is well worth its carbs! Chocolate decadence at its
best! (Judith's quote!)


Couer a la Creme

1 lb (2 8-ounce packages) cream cheese, at room temperature
2 tablespoons Splenda
3 tablespoons heavy cream
2 tablespoons sour cream
1/4 teaspoon salt

Using an electric mixer, beat the cream cheese until it's very creamy.
Then beat in the other ingredients, mixing very well.

Line your mold with a double layer of dampened cheesecloth, and pack the
cheese mixture into it, pressing it in well. Place on a plate to catch
any moisture that may drain out, and chill for at least 24 hours. (Yes,
you need to make this in advance.)

Traditionally Couer a la Creme is served with fresh strawberries, but
I'm not impressed with the quality of the fresh strawberries I can get
this time of year; I'd rather use frozen. I thawed a bag of frozen
strawberries, then stirred in about a tablespoon of lemon juice, and
Splenda to taste, leaving the strawberries whole. This is the sauce for
your Couer a la Creme.

The Couer a la Creme itself has 21 g. of carb in it, and since it is
*very* rich, should be considered 6 or more servings. The whole recipe
of sauce will have about 45 g. of usable carb in it, so don't go
overboard, but on the other hand, strawberries are some of the most
healthful carbs you could possibly eat.

Sunshine Cheesecake

Crust

Preheat oven to 325

1/2 cup hazelnuts
1/2 cup sunflower seeds (raw, hulled -- check a health food store.)
4 tablespoons butter (half a stick)
1/3 cup vanilla whey protein powder

Put hazelnuts and sunflower seeds in a food processor with the S-blade
in place. Run processor until nuts are coarsely ground. Add whey
powder, and pulse a few times. Add butter, and pulse until butter is
evenly worked through mixture.

Spray a springform cheesecake pan with non-stick baking spray. Dump
crust mixture into pan, and press firmly into place. It won't build up
the sides of the pan, but be sure to press it into place firmly over the
seam around the edge of the bottom of the pan. (You don't want your
filling leaking out all over the bottom of the oven!) Bake the crust
for 15 minutes.

Take crust out of oven, increase oven temp to 350, and make filling.

Filling:

1 cup cottage cheese
8 oz. cream cheese, softened
1 cup sour cream
4 eggs
Grated rind of one orange (just the bright orange surface part.)
1 tablespoon orange extract
1 tablespoon plus one teaspoon SteviaPlus stevia/FOS blend
2 tablespoons lemon juice (bottled is fine.)
tiny pinch salt

Put everything in a blender, and run the blender until everything is
well-blended and a bit fluffy. Pour into prebaked crust. Bake for 50
minutes with a pie pan of water on the bottom rack or floor of the oven
(this makes a bit of steam, and keeps your cheesecake from drying out.)
The cheesecake will still jiggle slightly in the center when you take it
out.

Let it cool, then chill well before serving.
This has a lovely, creamy texture and a bright, sunshiney orange flavor.
There are about 48 grams of usable carb in the whole cake. It is also
*extremely* rich; figure about 3100 calories in the whole cake, the vast
majority of them from fat. (There is also some protein in this, but
since fat has more than twice as many calories per gram as protein,
you're looking at *far, far* more calories from fat! Figure that a
serving is 1/12th of the cake; that's a small slice. 4 grams of usable
carb, and about 258 calories in that small slice
Breakfast Casserole

8 boiled eggs sliced
1lb hot breakfast sausage, cooked and crumbled
1c sour cream
salt and pepper to taste
2c shredded cheddar cheese
½ stick butter
Layer the ingredients into a 9x9 pan. Sausage then sliced eggs. Add salt and pepper to sour cream and spread over. Top with cheese and pats of butter. Bake 325* until bubbly. About 20-3- minutes. This can be prepared ahead and baked when you are ready.

Chile Rellenos Casserole
This recipe is published here with the gracious permission of Barbara Pollack.
27 ounces canned green chiles -- whole
22 ounces cheddar cheese
6 eggs
1/4 cup almond powder*
1/2 teaspoon salt

* Almond powder may also be known as ground blanched almonds.

Prepare flat baking dish(es) (e.g. quiche pans) by greasing
or spraying with nonstick spray.

Thoroughly blend eggs, almond flour, and a pinch of salt.
Pour a thin layer on bottom of baking dish(es) reserving
more than half for topping.

Clean any seeds and membranes out of the peppers.

If peppers are whole and in good shape, you may stuff each
one with a thick piece or rolled-up slice of cheese and
place in a single layer in the baking dish.

If the peppers are not whole or if you are pressed for time,
spread out half the peppers in a single layer, inside up,
in the baking dish and layer cheese evenly over them using
about 3/4 of the cheese. Top with the remaining peppers in
a single layer, inside down.

Cover with the remaining egg mixture. Sprinkle the remaining
cheese over the top.

Bake at 375°F until cheese is melted and slightly browned--
about 30 minutes.
Texas Shrimp Bowl
Total carbs: 22 g

2 lbs cooked shrimp, peel after cooking
1 c. olive oil
1/2 btl Worcestershire sauce
1 clove garlic, minced
1 tsp. salt
2 bell peppers, sliced
1 red Italian onion, sliced
2 c. tarragon vinegar
1 T. prepared mustard
1 T. paprika
3/4 tsp black pepper

Combine all ingredients in a bowl and allow to marinate in the refrigerator for
at least eight hours.
Shepherd's Pie
Meat Mixture:

2 lb. ground beef
1/4 lb. green beans
1 zucchini (about .75 lb)
1 tin tomato paste
1 egg, beaten
1 tsp dried basil
salt and pepper to taste

Topping:

1 head cauliflower (about 1.5-1.75 lb before trimming)
1 T butter
2/3 cup ricotta cheese
salt and pepper to taste

Preheat oven to 350.

1. Brown ground beef in a pan until no pink remains. Drain cooked
meat in a colander and return to pan.

2. Chop zucchini and green beans into about 1/4-1/2 inch pieces.
Add to ground beef mixture and season with salt, pepper and
basil.

3. Stir in tomato paste. The mixture will be fairly dry. This is
okay, as the vegetables will release some liquid during baking.
The mixture should be only warm by now. Add the egg to the meat
mixture. Pat mixture firmly into a 9x11 baking dish.

4. Chop cauliflower and steam until quite tender. Remove from
heat and mash with a potato masher. Add butter and mash until
it's melted. Add ricotta cheese and continue to work with the
masher until it is well mixed. Season with salt and pepper.

5. Spread evenly on top of meat mixture. Place in oven and bake
for about 30 minutes.


Serves 6-8
Total Carbohydrates: 70g
Total Dietary Fiber: 22g

Net Carbohydrates per serving: 6-8g
Thompson's Crabcakes

1 lb. crabmeat, picked
1/2 cup mayonnaise
1 tbsp lemon juice
1 egg, beaten
1/2 tsp Old Bay seafood seasoning
shake of salt

Mix all ingredients and form into 6 cakes. Fry in oil or butter.
Cauliflower Pancakes (Latkes)
1 small head cauliflower, cooked, drained and mashed
1 egg, slightly beaten
1/2 small onion, grated
pepper to taste
2-4 T soy flour

In a bowl, combine all ingredients and mix well.

In aheavy skillet, heat a few tablespoons of oil. Drop spoonfuls of the
cauliflower mixture into the hot oil. Cook pancakes on each side until
crisp and browned.

Serve hot with sour cream garnish.
Charlemagne Salad with Hot Brie Dressing

8 ounces ripe Brie, chilled
2 medium or 3 small heads romaine or leaf lettuce, or 1 pound
spinach, stems removed

1/3 cup olive oil
4 teaspoons minced shallots or green onions
2 teaspoons minced garlic
1/2 cup white wine vinegar
2 tablespoons fresh lemon juice
3 teaspoons Dijon-style mustard
Freshly ground black pepper

Preparation

1. Remove rind from chilled Brie with a sharp knife; reserve rind for
another use. Cut cheese into small pieces and allow to come to room
temperature.

2. Wash greens in cold water. Tear into bite-sized pieces; dry in
salad spinner or clean towels.

3. Warm oil in a heavy skillet. Add shallots or green onions and
garlic; cook over low heat until golden, about 3 minutes. Stir in
vinegar, lemon juice, mustard and several grindings of pepper.

4. Add the cheese a little at a time, stirring constantly.

5. When all the cheese is melted, toss hot dressing with greens and
croutons. Serve immediately, and pass the pepper mill. (Note: The
dressing may be held and gently reheated just before serving.)

Squash Casserole
3 fairly good size crookneck squash
3 T. mayonnaise
1/2 cup grated cheddar cheese
1 tsp each green pepper and onion, minced
salt and pepper to taste

Directions:

Slice squash into 1/2 inch slices, and cook till tender. Drain cooking
liquid off and press squash to remove more water. Mix in the remaining
ingredients and bake till bubbly in a 325° oven. I'm no mathematician
but figure this counts as about 6 g per 1/2 cup serving.
Zucchini Gratin
3-4 medium-sized zucchini
1.5 cups heavy cream
2 cups parmesan cheese

Slice the zucchini into 4" wedges -- so they look almost
like steak fries. Place in baking dish and pour over them the heavy
cream. Then sprinkle with parmesan cheese.

Bake at 325 for 40 minutes.
Beef Jerky

4 to 5 pounds beef, eye of the round, sliced with the grain approximately
1/8 inch thick

Marinade:

3/4 cup soy sauce
1/4 cup Worcestershire sauce
2 Tbs Liquid Smoke
3/4 cup water
1 Tbs granulated garlic
2 Tbs onion powder
1-1/2 Tbs seasoned salt
1/2 tsp black pepper
1/2 tsp white pepper
1/4 tsp cayenne pepper

Layer sliced meat in the mixture and let it marinade for 12 hours or so.
Make sure to coat all pieces. I put them in a tightly sealed Tupperware
container. I turn the whole container about 4 times or so. (keep
refrigerated)

Layer meat in a dehydrator as flat as you can. Don't overlap, sprinkle with
additional course ground black pepper (to taste). Dehydration usually takes
from 6 hours to 12 hours. Depending how good of a dehydration system you
have you may need to turn the jerky once, after 3 to 4 hours of dehydrating.

Store tightly sealed in the refrigerator.
The Professors Pudding
Here's How:
 4-6 ounces bittersweet chocolate
 (Note: 16 ounces = 454 grams, so 4 ounces equals about 110 gm.) I like more chocolate.
 3 cups heavy cream (whipping cream)
 1/3 cup sugar
 1 cup whole milk - not low-fat
 4 egg yolks
 1 tablespoon unsalted butter, cut into 4 pieces
1. Melt the chocolate (a double boiler works best because it is very gentle).
2. Heat the cream, milk, and sugar over medium heat until just warm.
3. In a bowl, whisk the yolks together and slowly mix them into the cream mixture. Stir the cream mixture over medium heat about 8 minutes or until the mixture coats the back of a spoon. (Use a wooden or an electric beater so your hand won't get hired.)
4. Whisk the cream mixture into the melted chocolate and mix until the chocolate has blended well. Stir in the softened butter.
5. Pour into bowls and chill at least 4 hours for the best flavor and texture. However, if the aroma is testing your patience, it's great warm, too!

Life-Systems Engineering Analysis:
When cooking, a wooden spoon is often used because it doesn't absorb heat. This pudding is actually a "custard." You will be amazed how little of this pudding it takes to completely satisfy you and your family — a little goes a long way, and it is loaded with protein, too. Hint: let the kids in on the action. Teaching a child to cook is one of the most important things a parent can do — they also won't mind cleaning up for you.
If you don't understand why this pudding is both healthy and non-fattening, then you need to read the book, Beyond The Zone. You will learn how your body really works — based on established medical science.
Smokey Crockpot Turkey

4 - 7 lb. turkey breast (I used 2 from Costco for total of 6 1/2 pounds.
They were seasoned but I rinsed most of it off. Kind of expensive - but
lot's of meat for future meals!)
1 1/2 c. water
1 1/2 t. liquid smoke flavoring (use a little less for less "smokiness")
1/2 t. each rosemary, thyme, pepper

Put all in crockpot on high for 1 hour. Reduce to low for 2 -3 hours. (I
found it took longer than this!!). Very moist and delicious! Easy and
everyone liked it!! I also threw in some fresh green beans to cook alongside
the turkey and they came out nice and smoky flavored too!!!
Sunshine Cheesecake

Crust

Preheat oven to 325

1/2 cup hazelnuts
1/2 cup sunflower seeds (raw, hulled -- check a health food store.)
4 tablespoons butter (half a stick)
1/3 cup vanilla whey protein powder

Put hazelnuts and sunflower seeds in a food processor with the S-blade
in place. Run processor until nuts are coarsely ground. Add whey
powder, and pulse a few times. Add butter, and pulse until butter is
evenly worked through mixture.

Spray a springform cheesecake pan with non-stick baking spray. Dump
crust mixture into pan, and press firmly into place. It won't build up
the sides of the pan, but be sure to press it into place firmly over the
seam around the edge of the bottom of the pan. (You don't want your
filling leaking out all over the bottom of the oven!) Bake the crust
for 15 minutes.

Take crust out of oven, increase oven temp to 350, and make filling.

Filling:

1 cup cottage cheese
8 oz. cream cheese, softened
1 cup sour cream
4 eggs
Grated rind of one orange (just the bright orange surface part.)
1 tablespoon orange extract
1 tablespoon plus one teaspoon SteviaPlus stevia/FOS blend
2 tablespoons lemon juice (bottled is fine.)
tiny pinch salt

Put everything in a blender, and run the blender until everything is
well-blended and a bit fluffy. Pour into prebaked crust. Bake for 50
minutes with a pie pan of water on the bottom rack or floor of the oven
(this makes a bit of steam, and keeps your cheesecake from drying out.)
The cheesecake will still jiggle slightly in the center when you take it
out.

Let it cool, then chill well before serving. Figure that a
serving is 1/12th of the cake; that's a small slice. 4 grams of usable
carb, and about 258 calories in that small slice.
Crackers
Preheat oven to 325.

You'll need a food processor. With the S-blade in place, put 1 cup raw,
hulled sunflower seeds and 1/2 cup parmesan cheese in the food
processor. Process until the sunflower seeds are a fine meal, almost a
flour consistency. This will take at least thirty seconds to a minute,
so you may want to just turn the thing on instead of bothering with the
"pulse" button. Now, add 1/4 cup cold water, and process until well
blended. You will now have a soft, sticky dough.

Tear off a sheet of baking parchment to cover your cookie sheet. Turn
the dough out onto the parchment. Tear off *another* sheet, and put it
on top of the dough. Through the top sheet of parchment, use your hands
to press the dough out into as thin and even a sheet as you can. (You
can use a rolling pin instead, but this sometimes causes wrinkles to
form in the bottom sheet of parchment, and you'll have a harder time
peeling the parchment off the finished crackers. It's an either-or kind
of thing -- it's easier to get the crackers very thin and even with a
rolling pin, but it's easier to get them off the parchment if you use
your hands.) Take the time to get the dough quite thin. Then peel off
the top layer of parchment and use a thin, sharp, straight-bladed knife
or a pizza cutter to score the dough into squares or diamonds.

Bake for about 30 minutes, or until evenly browned. Peel off parchment,
break along scored lines, and cool. Keep in a container with a tight
lid. The whole recipe has about 14 g of usable
carb, and 43 g of protein. And they taste great