THE Premier Low-Carb store .. .. AND Meeting Place

Saturday, October 22, 2016


  Leaving it out for a starts to want to melt - I went to check my photos on the computer!


This candy is lovely for satiating the appetite.  It would be a good addition to a fat fast menu. In the liquid state it works really well poured over ice cream as a magic shell.

1/cup peanut butter (125 mL)
1/cup coconut oil (60 mL)
2 tbsp cocoa, OR carob powder (30 mL)
Liquid sweetener (sucralose or stevia), to taste 

In food processor or blender, process peanut butter, coconut oil, cocoa and liquid sweetener.  Pour into an 8 x 4-inch (20 x 10 cm) loaf pan.  Freeze 40 minutes and cut into 7 x 2 squares (7 along the length of the pan), making 14 pieces.

Yield:  14 pieces
1 piece
88.1 calories
2.1 g protein
8.4 g fat
0.4 g fiber
1.4 g net carbs

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Thursday, October 20, 2016



An unusually good quiche!  I was amazed how wonderful the cottage cheese and the mix of cheeses went together in this tasty quiche.  The Miracle Dough makes a fantastic crust for quiche.  I give the option to use the whole batch for one quiche or divide the batch of dough between two dishes.  Either way, it works!

Miracle Dough:
2 cups grated Mozzarella cheese (500 mL)
2 tbsp butter, melted (30 mL)
1 cup Gluten-Free Bake Mix 2 (250 mL)
1 egg, fork beaten
1/tsp onion salt (1 mL)
1/tsp granulated garlic powder (1 mL)
Quiche Filling:
7 slices bacon, cooked diced
  (reserve 1 tbsp (15 mL) bacon fat)
1 cup sliced mushrooms (250 mL)
1/cup chopped onion (125 mL) 
1/cup chopped green pepper (125 mL) 
3 eggs
3/cup cottage cheese (175 mL)
1 cup grated Monterey Jack cheese (250 mL)
3/cup grated Swiss cheese (175 mL)

Preheat the oven to 400°F (200°C). 

Miracle Dough:  In microwave oven in microwaveable bowl, melt Mozzarella cheese.  This took 2 minutes in my 1200 Watt microwave oven.   Be careful when removing the bowl with molten cheese. Add melted butter. Place Gluten-Free Bake Mix 2, page___ on top. In small bowl, beat egg with fork.  Add onion salt and garlic powder; beat again with fork to combine.  Add to Mozzarella cheese. Stir with a fork or mixing spoon to form a dough ball.  Knead a little to form a soft ball (add a little extra coconut flour, if needed).  Place on parchment or wax paper and using a rolling pin, roll dough out to be a bit larger than a 9-inch (23 cm) glass pie dish (OR make 2 pie crusts by dividing the dough in half).  Place dough in pie dish or dishes or fluted pan with removable circumference.  If using only one dish and the whole Miracle Dough recipe for one quiche, you will need to flute the pie edges to make it look attractive as it will be rather thick.

Quiche Filling:  In nonstick frying pan, cook mushrooms, onions and peppers until softened.  In medium bowl, beat eggs with fork.  Stir in cottage cheese, bacon, veggies and Monterey and Swiss cheeses.  Pour into   Bake 25 to 30 minutes, or until set and the pie crust is a lovely golden brown color.

Yield:  8 servings
Dough split/full dough
271.8/359.8 calories
22/2/27.4 g protein
17.6/24.0 g fat
0.4/0.4 g fiber
5.0/6.9 g net carbs

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  MIRACLE DOUGH TIPS: - Please note:USE BOB'S RED MILL COCONUT FLOUR FOR ALL MY RECIPES AND ESPECIALLY FOR THIS MIRACLE DOUGH - COCONUT FLOURS DIFFER GREATLY IN THEIR ABILITY TO ABSORB MOISTURE!  There are several variations of this kind of dough on the internet, but mine is different to all the others out there.  I am getting very adept with this dough.  Use a fork to make it come together.  At first it looks impossible (might even have strings of cheese in it), but keep mixing and then turn out on a cutting board.  Knead for a couple of minutes, adding a bit of coconut flour as needed to make a lovely elastic dough. The more coconut flour one can add (usually about 1 tbsp or a bit more), the more bread-like the dough becomes (more substantial).  Since coconut flour is mostly fiber, you're not really adding much in the way of carbs, spread over several servings.  I put the dough ball on parchment paper and cover the dough with plastic wrap and using a  rolling pin (sometimes I use my special small one for pie dough), roll it out with ease.  If at any time the dough becomes resistant to rolling, nuke it approximately 10  to 20 seconds and away you go again!

Here is how it looks while mixing with a fork - looks impossible, right?  Don't worry, keep mixing!

Here is a pic of the dough ball - lovely, soft and malleable!!

Mozzarella cheeses that I have successfully used with the Miracle Dough and The Sweet Miracle Pastry Dough as well.  I get mine from Price Smart in Central (technically South America) America, which is the same as Costco in the United States.

I tried this one a couple of times

I usually grate my own cheese using my 20-year old Braun food processor, which has a ton of gadgets - this is the cheese I use most often - looks like it might be very similar to the one above, however, I think they sometimes add something to their grated cheese to help it last longer.  I could be wrong.  CLICK ON THE PHOTO TO SEE A BIGGER IMAGE.


Delicious flavor!  The turnips happily take the place of potatoes. I make my homemade chicken stock (so healthy, too!) in the slow-cooker.  When you are finished with your rotisserie chicken, place in slow-cooker along with water to cover, parsley, salt, pepper, paprika and chopped onion and carrots.  Put on low heat overnight and strain liquid over a colander.  Discard solids.  I keep mine in a sealed container in the freezer and take it out the night before I know I will be needing it.

1/cup Gluten-Free Bake Mix 2 (60 mL)
1/cup grated Parmesan cheese (60 mL)
  (the kind in a can)
1 tsp seasoning salt (5 mL)
1/tsp black pepper (2 mL)
8, 1/2 –inch (1.3 cm) thick, boneless pork chops (0.9 kg)
1/cup light-tasting olive oil, OR (60 mL)
  bacon fat
1 lb turnips, chopped or sliced if they are the ones (0.45 kg)
  that look like white carrots
2 cups chicken stock (500 mL)

In small bowl, combine Gluten-Free Bake Mix 2, Parmesan cheese, seasoning salt and black pepper.  Spoon the breading over the pork chops on both sides.

In nonstick frying pan, in 2 tbsp (30 mL) olive oil, OR bacon fat, cook the first 4 chops over medium high heat, reducing to medium, to brown them nicely.  Repeat.

To slow cooker, add the pork chops and turnips and any remaining breading.  Pour the chicken broth over all and cook on low setting for 8 to 10 hours, or until the pork chops are very tender.

Yield:  6 servings
1 serving
494.6 calories
31.5 g protein
37.4 g fat
1.4 g fiber
4.8 g net carbs

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Monday, October 17, 2016



This casserole is chock-full of lovely healthy vegetables.  Cauliflower florets are the stand-ins for tator tots.  This was a very satisfying dish and the molten cheese mixture of Mozzarella and Swiss cheese is super-tasty!  Serve with a salad on the side or with delicious soft green beans (boil soft) and fry in a little butter, adding seasoning salt and pepper, to taste. 

P.S.  This casserole is rather flexible.  If you are not a fan of some of the veggies...leave them out or substitute a veggie you will like.   Either way, it's bound to be good!

6 slices bacon
1 cup chopped onion (250 mL)
1 green pepper, chopped
1 red pepper, chopped
Seasoning salt, to taste
22 oz cauliflower florets (0.6 kg)
2 lbs lean ground beef (0.9 kg)
Salt, to taste
Black pepper, to taste
1 cup grated Mozzarella cheese (250 mL)
1 cup grated Swiss cheese (250 mL)
Creamy Sauce:
8 oz regular cream cheese (250 g)
1 cup whipping cream (250 mL)
2 tbsp light-tasting olive oil (30 mL)
2 tsp onion salt (10 mL)
1/tsp white pepper (1 mL)

Preheat oven to 350°F (180°C).

In nonstick frying pan, over medium heat, cook bacon until turning crisp.  Set the bacon aside.  Pour off the fat and in about 1 tbsp bacon fat, cook the onion until softening.  Add the green and red peppers and stir fry until tender.  Sprinkle with seasoning salt, to taste.  Set the vegetables aside. 

In pot of boiling water (or use a steamer), cook cauliflower florets until tender.

In same frying pan, brown the ground beef over medium heat.  Season with salt and black pepper, to taste.  Add cooked onions and peppers. Place this mixture in a 9 x 13-inch (23 x 33 cm) casserole dish.  Spread the cooked cauliflower florets over top, as well as the bacon broken into little pieces.  Pour the creamy sauce over top and sprinkle with Mozzarella and Swiss cheeses.  Bake 30 to 40 minutes or until cheese is golden brown in places.

Creamy Sauce:  In nonstick frying pan or pot, place cream cheese (broken up), whipping cream, olive oil, onion salt and white pepper.  Bring to the boil, chopping the cream cheese ever smaller, until it is possible to whisk the sauce into a smooth consistency.

Yield:  9 servings
1 serving
534.9 calories
34.1 g protein
39.9 g fat
2.1 g fiber
8.2 g net carbs

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Saturday, October 15, 2016



This side dish is a great company casserole and looks pretty and festive as well, so it would be great for Thanksgiving or Christmas dinners.

1 lb broccoli (0.45 kg)
1 red bell pepper
1 yellow bell pepper
1/cup olive oil (75 mL)
2 tsp crushed garlic, OR more (10 mL)
1 tsp seasoning salt (5 mL)
1/tsp red pepper flakes (1 mL)
1/cup sliced almonds (125 mL)
1 tbsp lemon juice (15 mL)
1/cup grated Monterey Jack cheese, (75 mL)
  OR stronger cheese like freshly-grated Parmesan
1 tbsp lemon zest (15 mL)

Preheat oven to 475°F (240°C).

Prepare broccoli by slicing the little broccoli crowns in half.  Chop red and yellow bell peppers into 1-inch (2.5 cm) pieces.  Place vegetables in a large bowl.  In small bowl, combine olive oil, garlic, seasoning salt and red pepper flakes.  Pour over vegetables and toss to coat well.

Lay out on cookie sheets and roast 15 minutes.  Flip vegetables and sprinkle with almonds.  Roast until vegetables are ready and the almonds are toasted; the time varies from oven to oven, but it will usually be another 10 to 20 minutes.  Place roasted vegetables and almonds in a casserole dish and sprinkle with lemon juice, tossing gently to coat.  Top with grated Monterey Jack or Parmesan cheese and garnish with lemon zest.

Yield:  8 servings
1 serving
147.1 calories
4.2 g protein
12.5 g fat
2.5 g fiber
4.5 g net carbs 

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Saturday, October 8, 2016



This lovely soup absolutely delighted me!  There is only a hint of curry flavor, but it does not in any way overpower the pumpkin.  The mushrooms are a wonderful addition, I think.

2 tbsp butter, divided (15 mL)
1/cup finely chopped onion (125 mL)
1 tsp crushed garlic (5 mL)
1/lb mushrooms, sliced (0.2 kg)
1 tsp cornstarch, OR arrowroot powder (5 mL)
1 tsp curry powder (5 mL)
2 cups chicken stock (500 mL)
  (I used homemade)
1, 14 oz can pumpkin (398 mL)
Liquid sweetener to equal 2 tsp sugar (10 mL)
1 cup whipping cream (250 mL)
1 cup water (250 mL)
Salt, to taste
Black pepper, to taste 

In large, deep frying pan or pot, melt 1 tbsp (15 mL) butter over medium high heat.  Add onions and garlic, cooking until they have started turning soft.  Add remaining butter and mushrooms and cook until mushrooms have softened up nicely.  Stir in cornstarch and curry powder.  Slowly add chicken stock.  Then add pumpkin, liquid sweetener (to balance flavors), whipping cream and water.  Turn heat low and simmer 15 minutes, stirring occasionally.

Helpful Hints:  Use up to one more teaspoon of cornstarch, OR arrowroot powder, if needed – mix in a bowl with a small amount of soup and then return to pan.  The soup will thicken even more upon cooling slightly.  1 tsp cornstarch = 2 grams carbohydrate....0.25 grams per serving.

To make homemade chicken stock:  In slow-cooker place leftover rotisserie chicken carcass, cover with water.  Add salt, parsley, black pepper, chopped carrots and onion wedges.  Cook on low overnight.  Strain and refrigerate to use within a day or two, or freeze.

Yield:  8 servings
1 serving
146.0 calories
3.5 g protein
11.7 g fat
1.5 g fiber
6.7 g net carbs

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Friday, October 7, 2016



These cookies have a medium soft texture, like most pumpkin cookies.  They are still plenty sweet enough despite all the spices.  I do love spices with my pumpkin baked goodies.  It’s hard to resist these cookies.  They disappear pretty quickly.

21/2 cups Gluten-Free Bake Mix 3 (625 mL)
  OR use
21/4 cups Gluten-Free Bake Mix 2 (560 mL)
  (no gelatin required)
2 tsp cinnamon (10 mL)
11/2 tsp baking powder (7 mL)
1/2 tsp baking soda (2 mL)
1/2 tsp ground ginger (2 mL)
1/2 tsp salt (2 mL)
1/4 tsp ground nutmeg (1 mL)
1/8 tsp ground cloves (0.5 mL)
1 egg
Liquid sweetener (sucralose or stevia) equal to 11/4 cups sugar (300 mL)
1 cup pumpkin (250 mL)
1/4 cup granulated erythritol, OR (60 mL)
  6 coffee sweetener packets
2 tbsp coconut oil (30 mL)
1 tsp vanilla extract (5 mL)
11/3 cups sugar-free chocolate chips, OR (325 mL)
  use half the amount in toasted pecans, OR walnuts

Preheat oven to 350°F (180°C). 

In large bowl, combine Gluten-Free Bake Mix 3, OR Gluten-Free Bake Mix 2, cinnamon, baking powder, baking soda, ginger, salt, nutmeg and ground cloves.

In food processor, process egg, liquid sweetener, pumpkin, eyrthritol, OR coffee sweetener, coconut oil and vanilla extract.  Add dry ingredients; process.  Stir in chocolate chips and pecans, OR walnuts, if using.

Place cookie dough by 2 tablespoonfuls on greased cookie sheet, shaping them into a round cookie.  Bake 12 minutes or until slightly firm to the touch and light brown underneath.  Allow to cool completely and then transfer to containers for the refrigerator.

Yield:  24 large cookies
1 serving
109.4/107.6 calories
2./2.45 g protein
7.3/7.1 g fat
0.9/0.2 g fiber
3.7/3.5 g net carbs 

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Monday, October 3, 2016



A tea popular in the Middle East. A Pakistani study used people with diabetes as subjects.  Scientists believe cinnamon has a component that may enable it to serve as an insulin substitute in Type 2 Diabetes. Cinnamon  also acts as a natural antibacterial and antimicrobial agent in the body, which may help explain why it is  highly valued for its medicinal value.  Supposedly, there are good, bad and better sources of cinnamon, so look into that if you intend to use cinnamon on a more regular basis.

3 cups water (750 mL)
1 large cinnamon stick
Liquid sweetener, to taste
Lemon slices, if desired

 In medium saucepan, combine water and cinnamon stick.  Bring to a full rolling boil and boil 5 minutes.  Remove from heat. Serve immediately with sweetener to taste and leave cinnamon sticks in leftover tea, if desired.  Also, if you like, serve with a squeeze of a lemon slice. Very tasty!

Helpful Hints:  I enjoy this tea with 1 1/2 tsp (7 mL) cream and liquid sweetener, or sometimes just with sweetener and a squeeze of lemon.  If you would like the tea to be caffeinated, then add a tablespoon black tea (in a tea ball) to the saucepan.  This will make it a stronger brew.

Yield:  2 servings
1 serving
0.0 calories
0.0 g protein
0.0 g fat
0.0 g net carbs

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Sunday, October 2, 2016



A very tasty meal that is also very attractive-looking to serve.  Sometimes we don't want to fuss too much with supper and time is a factor.  That's where skillet dishes come in very useful for busy week nights.  You will love this recipe.  Serve alongside cauli-mash, cauli-rice or a nice salad.

6 slices bacon
3/cup chopped green pepper (175 mL)
1 rotisserie chicken, diced
1 tsp crushed garlic (5 mL)
1/tsp onion salt (2 mL)
1/tsp Italian seasoning (2 mL)
1/tsp salt (1 mL)
1/tsp black pepper (1 mL)
4 slices Gouda cheese, divided
1 avocado, sliced
2 Roma tomatoes, sliced
Small ribbons of lettuce or basil
Balsamic Drizzle:
1 tbsp butter (15 mL)
1 tbsp vinegar (15 mL)
Liquid sweetener to equal 2 tsp sugar (10 mL)

In large nonstick frying pan, cook bacon over medium high heat until done to your liking.  Set aside and reserve the bacon fat.  Using about 2 tbsp (30 mL) bacon fat, cook green pepper until softening.  Add a little more bacon fat, if necessary, chicken, garlic, onion salt, Italian seasoning, salt and black pepper.  Stir to combine and cook over medium heat until hot.  Cut bacon into bits and stir into chicken.  Lay 3 slices of Gouda cheese over the chicken to melt.  Top with slices of avocado and layer sliced tomatoes over top of the avocado, placing a small square of cheese on each tomato slice and a small ribbon of lettuce or basil.

Balsamic Drizzle:  In small saucepan, melt butter over medium heat.  Stir in vinegar and liquid sweetener.  Drizzle some over each tomato and serve.

Yield:  4 servings
1 serving
397.0 calories
50.3 g protein
18.0 g fat
1.7 g fiber
5.8 g net carbs 

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Thursday, September 29, 2016



A decadent cheesecake for a special occasion.  I made this to take to our son and daughter-in-law’s house when I was helping with baby after our son had a hernia operation.  I believe we finished it in 2 days flat between 3 of us. 

2/3  cup ground almonds (150 mL)
2/3  cup Gluten-Free Bake Mix 2 (150 mL)
1/3  cup butter, melted (75 mL)
Liquid sweetener (sucralose or stevia) equal to 4 tsp (20 mL)

24 oz regular cream cheese, softened (680 g)
Liquid sweetener (sucralose or stevia) to equal 1/4  cups sugar (300 mL)
1/2  cup whipping cream (125 mL)
1/2  cup granulated erythritol (125 mL)
3 large eggs
2 egg yolks
2 tbsp unsalted butter, cut into small bits (30 mL)

Caramel (easy blend and use recipe):
1/3  cup unsalted butter, melted (75 mL)
Liquid sweetener to equal 2/3  cup sugar (150 mL)
1/3  cup whipping cream (75 mL)
1/3  cup whole, OR skim milk powder (75 mL)
1/3  cup vanilla whey protein (75 mL)
3 tbsp powdered erythritol, OR (45 mL)
  4 coffee sweetener packets
1 tbsp water (15 mL)
1 tsp molasses (5 mL)
1/tsp vanilla extract (2 mL)
1/16  tsp salt (0.25 mL)

Pecan Pie Topping:
2 tbsp unsalted butter (30 mL)
Liquid sweetener (sucralose or stevia) to equal 1/cup sugar (125 mL)
1/tsp molasses (2 mL)
3 tbsp whipping cream (45 mL)
1 tsp cinnamon (5 mL)
3/cup pecans (175 mL)
  (toast them in a dry pan, if you like, but watch them!)

Preheat the oven to 350°F (180°C). 

Crust:  In medium bowl, combine ground almonds and Gluten-Free Bake Mix 2.  In small bowl, combine melted butter and liquid sweetener.  Add to dry ingredients and mix well.  Spread mixture in 8-inch (20 cm) springform pan, using plastic wrap to help the process.  Bake 12 minutes.

Filling:  In food processor, process cream cheese,liquid sweetener, whipping cream, erythritol, eggs, egg yolks and unsalted butter.  Pour over baked crust and bake approximately 40 minutes, or until set.

Caramel:  In food processor, process butter, liquid sweetener, whipping cream, whole, OR skim milk powder, vanilla whey protein, powdered erythritol, OR coffee sweetener, water, molasses, vanilla extract and salt. Place in refrigerator to firm up a bit and then spread over cool cheesecake.

Pecan Pie Topping:  In small frying pan or saucepan, over medium heat, melt butter and add liquid sweetener and molasses.  As soon as it is hot and bubbly, stir in cream and cinnamon.  Stir in pecans.  Allow to cool.  Spread over top of caramel. Refrigerate cheesecake and serve well-chilled.

Yield:  12/16 servings
1 serving
536.2/402.2 calories
13.6/10.2 g protein
50.5/37.9 g fat
1.1/0.8 g fiber
7.4/5.6 g net carbs 

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