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Low-carb Mashed Potatos
a low-carb dish - 13.1 g carbs total
5 servings of one cup each at 2.6 g carbs per serving one large head cauliflower
4 oz cream cheese, softened
one stick (1/4 lb or 1/2 C) No Salt Added butter, softened
to taste freshly ground black pepper
3 t powdered guar gum or xanthan (thickener) Fill large pot 2/3 full with water. Add trimmed cauliflower. Simmer cauliflower over medium-low heat 2 hours or until very tender. Drain. In batches, put still-warm cauliflower into blender with cream cheese, butter, and guar or other thickener. Blend until smooth, watching out that chunks of cream cheese don't persist. Add pepper and mix well.
Sodium content in milligrams
one large head cauliflower 100
4 oz cream cheese 500
one stick No Salt Added butter 12
3 t powdered guar gum or xanthan 21
Recipe total = 633 mg
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Low-carb Popsicles
a low-carb dish - 9.5 g carbs total
10 servings at 1.0 g carbs per serving one package (makes 2 quarts) Crystal Light drink mix, flavor of choice
one 0.3 oz package Jell-O Sugar Free gelatin dessert (jello), flavor of choice
2 C boiling water
1-1/2 C cold water In large mixing bowl, whisk together Crystal Light and Jello crystals. Add boiling water and stir until crystals have dissolved. Add cold water. Mix well. Pour into popsicle trays and freeze.
Sodium content in milligrams
one package Crystal Light drink mix 0
one 0.3 oz package Jell-O Sugar Free gelatin dessert (jello) 210
Recipe total = 210 mg
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Pumpkin Cheesecake
Ingredients
1 pkg gelatin
1/4 c water
8 oz cream cheese, softened
1 c heavy cream
1 t vanilla
1/2 c pumpkin puree
1 t cinnamon
dash of nutmeg, cloves
sweetener of choice
Preparing
Dissolve gelatin in cold water. Put 1/4 cups of the cream in a saucepan and bring to a boil. Cut the cream cheese into small pieces and place boiling cream. Add the gelatin, vanilla and sweetener and remove from the plate. Let cool down and beat well with an electric mixer. Whip the remaining cream, until very stiff and add to the mixture. Mix in remaining ingredients and pour into a buttered pie pam (or individual muffin tins). Chill until firm, about 2 hours. 3 carbs serving |
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Pizza
5.2 carbs per slice. Serves 6
Ingredients:
4ozs butter
5 eggs
4ozs Cream Cheese
4ozs H&B Soya Protein Isolate
1tsp salt
1.5tsp baking powder
4ozs ground almonds
1tsp mixed herbs
1 pkt Dolmio Stir In Tomato & Garlic Sauce
8ozs fresh mushrooms sliced
4ozs sliced peppers
8ozs grated cheddar cheese
Free meats of choice Cream butter and cream cheese, beat in the eggs adding a little of the soya protein isolate if necessary. Mix in ground almonds, salt, herbs, baking powder and sufficient water to make a fairly soft 'sponge'. Spread into a Swiss roll tin or other baking sheet with sides, the size depends on how thin or thick you want the base. I use a full size Swiss roll tin which makes quite a thick base.
Pop into a hot oven (@190C) and cook until risen and golden brown and feels like sponge. Spread the sauce over the base and scatter the other ingredients. Put back into the oven and cook until golden and bubbling, Could be put under the grill at this stage, but as the oven is still hot... |
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Bleu Chicken Salad
Total carbs: ~7 g 1 chicken breast, trimmed and diced
3 cloves garlic, diced
2 T butter
2 T olive oil
2 pinches dried sage
3 oz bleu cheese, crumbled
mixed salad greens
In saucepan, melt butter on medium-high heat. Add garlic and saute
lightly. Add olive oil, chicken, and sage. Cook chicken until done.
Add bleu cheese to mixture, allowing cheese to melt slightly. Pour
over salad greens. |
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Beef Stroganoff
Total carbs: 26 g 1/2 lb. round steak
1 tin whole tomatoes
1/2 tsp. salt
1/2 onion, chopped
4 T butter (substitute olive oil for Neanderthin)
1/2 cup bouillion or broth Saute the onion in the butter. Remove from the pan with a slotted
spoon. Brown the meat in the same pan. Add tomatoes, bouillion and
onions to the meat. Reduce heat and cook slowly until tender, about
45 minutes. |
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Baked Cottage Cheese Custard
Total carbs: 23 g 3 eggs
3/4 cup heavy cream
3/4 cup water
1 cup cottage cheese
sweetener to equal 1/2 cup sugar
1 tsp. vanilla
cinnamon Directions: Combine all ingredients EXCEPT cinnamon in the blender. Blend until
almost smooth. Pour into 6 6 oz. custard cups ( I didn't have any so I
used oven safe coffee cups). Sprinkle with cinnamon. Place in a
large baking pan, and pour hot water in pan to reach 1 inch of custard
cups. Bake at 350 for 30-35 minutes. Refrigerate. |
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Baked Chicken with Garlic and Paprika Total carbs: 22 g 4 chicken - leg portions
1 onion - diced
1 Tbsp oil
2 Tbsp white wine vinegar
1/2 cup tomatoes - chopped (14oz can)
2 cloves garlic
1 Tbsp lemon juice
1 Tbsp paprika
salt and pepper
thyme - a few sprigs
3 Tbsp sour cream Preheat the oven to 375. Trim the chicken if necessary and arrange
in an ovenproof dish. Fry the onion quickly in the oil until just tender.
Add the vinegar, tomatoes, crushed garlic, lemon juice, paprika and
seasoning. Pour over the chicken. Sprinkle with most of the thyme. Cover
tightly with foil and cook for 50 minutes until really tender. Stir in
the cream or yogurt just before serving and sprinkle with more thyme and
black pepper. |
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Almond-stuffed Chicken
1 chicken breast
1 slice parma ham
2 slices mozzarella cheese
1/4 cup mushroom, minced
1 T. ground almond
1/4 tsp. each oregano and thyme
1/2 tsp. olive oil
Flatten out a chicken breast for stuffing.
Lay (1) slice of parma ham on top of cheese
Place a layer of mozzarella over breast
Mince a good size mushroom and mix w/ ground almonds and Itallian spices and
add a tiny bit of oil and mush to make a stuffing.
Flatten down the stuffing on top of the cheese.
Roll the chicken breast and tie closed or use toothpicks.
Beat an egg and place in one bowl
Grind up almonds and place in another bowl
Dip rolled breast in egg
coat with almonds.
Place in fridge to cool and set.
(I would have used flower and bread crumbs but from what I am hearing, I
guess the almonds will work)
Make a suace from Vermouth, Butter and Capers.
Heat oven and cook the chicken as you would any chicken dish.
Pour sauce and grated cheese over the chicken five minutes befor done.
Remove thread or toohpicks when done.
Put on plate and cut on a bias, into 1/2" slices. Total carbs: 11 g |
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Pumpkin Marble Cheesecake 1 lb cream cheese
3/4 cup heat stable sweetener
3 eggs
1/2 cup sour cream
1 tsp vanilla
1 cup pumpkin puree
3/4 tsp cinnamon
1/4 tsp each ginger and nutmeg In large bowl, beat cream cheese with 1/2 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
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Sweet & Sour Chicken Stir Fry
9 carbs per serving, Serves 6
Ingredients:
30 ml (2 tbsp) White wine vinegar
pinch of salt
20 ml (2 dsp) tomato puree
10 ml (1 dsp) dark soy sauce
5 ml (1 tsp) sesame oil
10 ml (1 dsp) cornflour
60 ml (4 tbsp) water
20 ml (2 dsp) sunflower oil
225 g (8 oz) chicken breast fillets, cut into thin strips
1 medium onion, thinly sliced
1 medium red pepper, deseeded and sliced
1 carrot, peeled and cut into thin sticks
75 g (3 oz) mange tout, trimmed
175 g (6 oz) green beans, cut into 2.5 cm (1 inch) lengths
175 g (6 oz) beansprouts
20 ml (2 dsp) Powdered Sweetener
Blend together the first seven ingredients. Heat oil in a large wok or frying pan and fry chicken for 2 - 3 minutes. Add the vegetables except the beansprouts and stir fry for 4 minutes. Add the beansprouts and sauce and cook, stirring until thickened.
Remove from the heat and stir in Sweetener. |
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Caribbean Chocolate Pudding
About 5 carbs each. Serves 4
Ingredients:
14 oz tin of coconut milk
1 packet of plain gelatine
1 large teaspoon instant coffee granules or powder
1 oz of cocoa powder
6 table spoons of heat resistant powdered sweetener or equivalent liquid
2 fluid oz of water Mix cocoa, coffee and sweetener together in a heatproof bowl. Heat the coconut milk to vigorous boiling point. Beat half of the boiling coconut milk in to the cocoa mixture, then stir in the remainder once the coffee and cocoa has dissolved. Cool in the refrigerator until tepid. Sprinkle the gelatine on to the water, leave for about 5 mins, then heat gently until it is dissolved, do not boil. Add the dissolved gelatine to the coconut mixture. Making sure it is well mixed. Pour in to serving bowl and chill until set.
If you can spare a few more carbs, serve with fresh whipped cream |
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Cheesecake
About 5 carbs each. Serves 4
Ingredients:
12 oz softened cream cheese
1 egg
4ozs sweetener
1 tsp vanilla
Topping
4flozs sour cream
2 tblsp pourable sweetener
Preheat Gas Mark 2 /300°
beat cheese and egg and sweetener well till smooth
Bake 15 min
Remove, cool a little
mix topping till well blended
pour over, bake 5 min
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Chocolate Crepes
About 2 carbs whole recipe.
Ingredients:
4 large eggs.
5 drops vanilla essence.
4 tsp sionon or equivalent.
butter for frying.
L/C chocolate. (grated)
Extra thick cream. Seperate eggs; whisk egg yolks, vanilla essence, 4 tbs water and half the sionon together.
In a seperate bowl whisk egg whites until peaked add rest of sionon and whisk until stiff. Fold in yolk mixture.
Melt butter in a non stick pan and cook as pancakes. Makes 2. Or pour half mixture into pan cook until bottom is golden then place under grill to cook top of mixture. Place on a warm serving plate sprinkle on chocolate, fold in half and serve with cream. |
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