Author Archives: Deborah Krueger

Low Carb Tahini Almond Butter Chocolate Walnut Balls

Tahini Almond Butter Chocolate Walnut BallsThese Tahini Almond Butter Chocolate Walnut Balls are simply melt in your mouth to die for.  Yes, mine are muchly altered but I really need to give credit to Kyndra Holley for her original Flourless Chewy Double Chocolate Chip Cookies .  I do not use erythitol for reasons explained here:  Sugar Alcohols (Polyols) And Why I Don’t Use Them but her cookies looked so good I needed to do my own recipe.  I was going to make Kyndra’s recipe subbing and adding several ingredients.  I found I did not have enough almond butter and I always have enough tahini for things like Baba Ganoush, Tahini Dip, and to a lesser extent Maple Pecan Tahini Candy, so what better substitution than tahini.  Do take a good look at Kyndra’s pictures because her cookies in no way resemble mine.

I haven’t done many cookies or desserts in a very long while and I think these are so good (not to mention healthy), I am posting them.  They are quite large and at least to me they look just a little like some kind of mocha colored coconut meringue cookie.  When first baked and out of the oven, they have a pleasant crunchy exterior and a fudge-like interior.  As they sit (which shouldn’t be long with any kind of family, let alone a husband) they take on an allover softness with that same fudgy interior.

They are very easy to make as everything is just dumped into a bowl and beaten.  The dough is quite thick and holds the shape you deposit onto your bake pan so if you want a flatter cookie (no don’t do it) you will need to flatten them before putting into the oven and lowering the cooking time by 2-3 minutes if you still want the fudgy center.

I subbed walnuts for the chocolate chips for one reason.  Chocolate chips do not melt anymore.  When I was a little kid, Toll House Cookies were the bee’s knees and when you bit into them, or broke one apart, the chocolate was an ooey gooey experience.  Now there is far less cocoa butter, and they are filled with so many stabilizers and soy lecithin, that they stay tighter than a tick so…if I want a little crunch in my cookie…I’ll just have nuts.

I have always liked using a scoop to portion cookie dough because the end product is always the same so those of you who have scoops the one I used is a #30.  For these particular cookies I also like the rather rugged look of the tops.  If you don’t have scoops don’t dispair just make them into 12 equal 2″ balls.  As you can see in the picture the cookies do get larger.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Tahini Almond Butter Chocolate Walnut Balls
  1. ½ C Almond Butter
  2. ½ C Tahini
  3. 2 Eggs
  4. 2 T Cocoa Powder
  5. 2 T Peanut Butter Flour
  6. 2 T Water
  7. 1 T Melted Butter
  8. ⅔ C Just Like Sugar
  9. 2 t Vanilla
  10. 1 t Baking Soda
  11. ½ C Chopped Walnuts
  1. Preheat oven to 350°.
  2. Minus the walnuts dump everything else into a mixing bowl and thoroughly combine with an electric mixer.
  3. Fold in nuts.
  4. Using a #30 scoop (or with your hands) form 12 equal size balls.
  5. Bake 11-12 minutes. You can’t tell that they are done but better a bit underdone than a bit than overdone if you want them to be fudgy.
  6. 12 Servings
  7. 183 Calories, 5.9g Protein, 16.6g Fat, 5.9g Carbs, 2.8g Fiber, 3.1g Net Carbs
  1. If your almond or tahini butters need it, remix the oils into them. I know it sounds strange that the cookies do not spread with as much oil as they have in them but they do not.
  2. If you really think you want flatter cookies then bake them 9 minutes and at the most, 10 minutes.
  3. It just occured to me as I am doing this recipe that if you made you balls smaller you could put them atop a cake as decoration...maybe I will have to try day. I have a terrific recipe for Peanut Butter Cake with a Peanut Butter Cream Cheese Frosting and smaller balls of these cookies would be perfect on top. I think I might drizzle a little ganache on them too. You know, like to guild the lily for special company. (or family)
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Low Carb Mint Sauce

Mint SauceMint SauceI think probably just about everyone has had the (not so fabulous anymore) Cross & Blackwell Mint Jelly at some point or another and my Mint Sauce is a terrific facsimile.  No, it is not bright (fake) green and smooth like C&B and it isn’t made with mint “flavored” “apple jelly” but taste wise, it is pretty close.  If you decide to use fresh mint (spearmint) then you will use about 3-4x the dried mint listed below in the recipe.  I have newly found a fabulous source for dried mint from a Middle Eastern market here in Portland and of course if you have access then by all means get it.  Until making my Mid East market find, I used Spice Hunter very successfully but this new mint is not only greener, it is also more finely ground, thus more Surface Area, thus more intense flavor.  The picture to the left is the new mint and in the 2nd picture I was using my old mint. The chops were served with Lemon Thyme Cauliflower Quinoa and also pair quite well with Cauliflower Tabbouleh (not pictured).

This recipe couldn’t be any more simple & should be ready in about 5-6 minutes start to finish.  It can also be made more or less sweet according to your taste buds.

Confession:  I cut my chops with a knife & fork BUT…I use a spoon to dip each bite into the mint sauce, eating all of it and yes…it’s that good.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Mint Sauce
  1. ½ C Apple Cider Vinegar
  2. ¼ C Distilled Vinegar
  3. ¼ C Water
  4. 3-4 T Dried (Spear) Mint Leaves
  5. ¼ C Just Like Sugar Baking or 5-6 Drops Liquid Sucralose (Depending On Degree Of Sweetness Desired)
  6. ⅛ t Combined Guar Gum & Xanthan Gum (I Mixed Mine 50/50 Long Ago)
  7. 6 Servings
  8. 3 Calories, 0.0g Protein, 0.0g Fat, .7g Carbs, 0.0g Fiber, .7g Net Carbs
  1. Combine all ingredients, bring to simmer, take off heat, and quickly whisk in gums. It will thicken as it sits.
  1. Sadly, Cross & Blackwell is now owned by Smuckers. Carbs? 13g per T.
  2. Check out my nutritionals. The tiny amount of carbs? They come from the mint and that's for over 2½ T. Pretty cool huh?
  3. Refrigerated mint sauce will far outlive your ability to not eat it.
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Low Carb Ginger Curry Sweetened Cauliflower Rice

Ginger Curry Sweetened Cauliflower RiceOne of my favorite all times dishes ever is Spatchcocked Chicken A l’Orange and this ginger curry sweetened cauliflower rice is the perfect accompaniment as it has many of the same spices yet is so easily made.  I don’t so much do a lot experimenting anymore as I have a quite large repertoire of recipes, and then there are the things I eat which have no recipe you know, like steak etc.  but I riced a particular large head of cauliflower, had quite a bit left over, decided to just try this and man oh man, what a pleasant surprise.  Not too sweet and just a terrific side dish.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Ginger Curry Sweetened Cauliflower Rice
  1. 4 C Riced Cauliflower
  2. ½ C Water
  3. ½ C Heavy Cream
  4. ¼ C Sliced Green Onions (Divided)
  5. 1 t Chicken Base
  6. 1½ t Orange Extract
  7. 1½ t Ground Ginger
  8. 1½ t Curry Powder
  9. ¼ t Pepper
  10. 6 Drops Liquid Sucralose
  1. Put all ingredients except 2 T green onions in sauce pan and slowly reduce unto desired consistency and cauliflower is tender.
  2. Serve, sprinkling with remaining green onions.
  3. 6 Servings
  4. 98 Calories, 1.3g Protein, 8.0g Fat, 3.0g Carbs, 1.5g Fiber,1.5g Net Carbs
  1. There would be several variations for this veggie so play around with it and see what you can come up with.
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Low Carb Banh Mi Sandwich

Banh Mi SandwichSo, as I am from the mountains of Colorado, there were no Thai restaurants hence nary a Banh Mi Sandwich in sight.  As a diabetic I had never had nor tasted one and really had no basis of comparison but the ingredients that go into one are all ingredients I am quite familiar with, love, and use all the time. I do have lots of friends who have not only eaten them but raved about them so I thought, since I use and make all the ingredients in a Banh Mi, and yes I do even have maggi sauce, why not just try it.  Well, I am here to tell you this baby is ridiculously good.  It is not the largest sandwich at 6 inches but it does pack unbelievable flavors in those 6”.  I do want to say your small baguettes will not be as crispy as a traditional one.  I did use a small amount of butter to toast it and that’s about as good as it gets.  If you look carefully, you can see all the layers of goodness.

If the average six” Banh Mi sandwich has 70g-75g carbs I’m not sure where else you could get a sandwich with all the stuff piled in a bun and have it under 17g carbs so, when you have nothing else better to do, please try it.  You will need the recipes for Carbalose Flour Bread, Chicken Liver Pate, and Maggi Mayo which is best made a day or two ahead anyway and which means you can make this in stages.

I have included a picture of the bun top’s guts hollowed out and which weighs about an ounce because not only is it not needed, it allows more room for other stuff.  If you decide to hollow out the top it will also reduce your final carb count by about 1g.

The picture to the left is my very first Banh Mi (bunless of course) that I had while on a recent trip to Seattle to see old friends.  Notice the egg which was an add on.  I have to say it really was divine and though quite piquant with the jalapeno peppers, I am positive it had a bit of sugar in it.


I’m really sorry I did not have any pork skins to eat with my sandwich as they would have been a perfect accompaniment but ate the last of what I had and hadn’t popped any replacements.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Banh Mi Sandwich
  1. 1 Recipe Carbalose Bread
  2. 1 Recipe Chicken Liver Pate
  3. 1 Recipe Maggi Mayo
  1. 12 Oz Warmed Pulled Pork
  2. 1 C Apple Cider Vinegar
  3. 1 C Water
  4. 3 Drops Liquid Sucralose
  5. 1 Grated Medium Carrot (Or About 1 Cup)
  6. 1 Grated Jicama (Or About 1½ C)
  7. 1 Medium Cucumber Sliced Lengthwise
  8. 8 T Pickled Jalapenos
  9. 8 T Coarsely Chopped Cilantro
  10. 8 t Butter
  1. Combine water, vinegar, & Sucralose and add grated veggies. Refrigerate and marinate at least a couple of hours.
  2. Slice bun in half (carefully scooping out top of bun if wanted you can use it later for bread crumbs), thinly spread butter on top & bottom and toast in heated skillet.
Working up
  1. Spread chicken liver pate on each bottom.
  2. Divide and place pork on top of pate.
  3. Add drained veggies.
  4. Add sliced cucumber.
  1. Spread with maggi mayo.
  2. Evenly distribute jalapenos.
  3. Cover with cilantro.
  4. Close, cut and serve.
  5. 4 Servings
  6. 795 Calories, 48.1g Protein, 41.5g Fat, 37.7g Carbs, 21.2g Fiber, 16.5g Net Carbs
  1. Nutritionals include bread, maggi mayo and pate as well as the rest of the ingredients.
  2. I marinated my cucumber but I think it would be much crunchier just sliced and un-marinated.
  3. If you like, have and use pickled red onions they might be another good addition but are not authentic to the sandwich.
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Low Carb Maggi Mayo

Maggi MMaggi Mayoayo and yeah I know, it’s a play on the old Rod Stewart song but the name is so apropos.  As its name implies, it is made with mayonnaise and Maggi seasoning sauce.  Now who has a jar of Maggi in their pantry?  Um, I do. If and after you are to acquire it you will find many other uses for it.  As a seasoning a little goes a long way and you can make as much or as little as needed.  I use this mayo in the Banh Mi Sandwich.  It can be slathered on a bun-less hamburger and the Maggi sauce by itself can be used in soups & stews.  I’m pretty sure you will find lots of uses.

Here are some interesting facts about Maggi:  1.)  It is sold in a dark brown bottle with a yellow label. The colour of the bottle cap changes from country to country: a red cap is used in Switzerland, Germany, Canada and France; a yellow cap is used in China and the Netherlands. Most Americans see the yellow cap.  I don’t begin to remember where I got mine but notice it has a red cap and lucky me.  2.)  Maggi is a dark, strong, concentrated seasoning sauce, that is produced commercially and sold in bottles and 3.)  It is a thin sauce, with the consistency of soy or Worcestershire, which it looks like but definitely doesn’t taste like.  Well, who knew?  Just took a good look at my bottle and apparently I bought it at Pacific Market here in Portland which specializes in Asian foods.  As I said I don’t remember buying it but I would easily have gone there just to look and how ridiculous and since when would I go into any market just to look?  If you enlarge the picture it says:  Imported From Europe.

It takes very little Maggi seasoning for use in anything and that’s also the case here but my oh my the umami flavor is so good.  The only other thing that comes close is Porcini Dust which I use in lots of recipes.  I’m feeling long-winded and wait till you see the actual recipe.  If nothing else, it should make you laugh at its brevity.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Maggi Mayo
  1. ½ C Mayonnaise
  2. ½ t Maggi Seasoning Sauce
  1. Thoroughly mix.
  2. 4 Servings
  3. 180 Calories, 0.0g Protein, 20.0g Fat, 0.0g Carbs, 0.0g Fiber, 0.0g Net Carbs
  4. 8 Servings
  5. 90 Calories, 0.0g Protein, 10.0g Fat, 0.0g Carbs, 0.0g Fiber, 0.0g Net Carbs
  1. A zero carb condiment-pretty cool huh?
  2. This stuff is good, good, good.
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Low Carb Carbalose Bread

Carbalose BreadCarbalose BreadCarbalose BreadThere are many of you who don’t have the same (rather odd) size loaf pan that I used to develop the original Carbalose Flour Bread so this slightly smaller loaf of Carbalose Bread is for you.  I recently bought a standard size 4”x8” loaf pan, adjusted the ingredients, and it did indeed turn out perfectly.  Do not use a larger pan for this as it will not work.  As you look carefully at the pictures notice I did use my electric knife and I did get 18 slices+2 heels.  Each slice weighs on average about 32g, some a little larger and some a little smaller and those heels?…I save and freeze to either make bread cubes or crumbs.  If you are going to make rolls, buns, or baguettes then use the original recipe as the nutritional calculations below are for the slightly larger dough amounts.

Don’t despair if you do not have an electric knife but you will probably not be able to make a less than ½” cut the way I can.  I would think on average and if cut with a good bread knife, you should be able to get 14-15 slices which is completely acceptable.

You can do all the same things with this slightly smaller loaf that can be done with the only slightly larger loaf so have at it and have fun with it.


Nutritionals are below the recipe.

  • Equipment Needed:
  • Large Cuisinart or other Large Food Processor
  • Electric Knife
  • Small Cutting Board
  • 4” x 8” x 2 ½” Loaf Pan (Non-Stick)

If you use a larger loaf pan then your bread will be longer, not rise as high, and will be wider that the picture above.

Use for Stuffed Strawberry Cream Cheese French Toast and the dough may also be used for rolls, buns, individual baguettes, and whatever else you might imagine.  Also makes great bread crumbs and yes, even Basic Pizza Crust.  A roll, hot out of the oven?  Slathered with butter?  Heavenly.

For many other Carbalose Flour Recipes please see All Things Carbalose informational page.

If you will just make 3 loaves of this, one for bread, one for croutons, and one for crumbs, I doubt you will ever want to be without them.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Smaller Loaf Carbalose Bread
  1. 2 C Carbalose Flour
  2. 3½ T Wheat Gluten
  3. 3½ T Coconut Flour
  4. ¾ t Salt
  5. ¼ t Guar Gum
  6. ¼ t Xanthan Gum
  7. 3½ T Golden Flaxseed Meal***
  8. ¼ C Warm Water***
  9. 2 T+½ t Melted Coconut Oil
  10. 1 C Water + (Only If Needed)
  11. 1½ T Yeast
  12. ½ t Sugar
  13. 6 Drops Liquid Sucralose*
  1. Bloom yeast & sugar in 1 cup warm water for 10 minutes or until foamy.
  2. Add flaxseed to ¼ C warm water for 10 minutes. (It will become quite gelatinous)
  3. Put first 6 ingredients in processor and pulse to blend.
  4. Add flaxseed mixture to dry ingredients and pulse to blend.
  5. Add liquid Sucralose and 2 T coconut oil to bloomed yeast and with machine running add to dry ingredients.
  6. Run processor for at least a minute and probably a little longer adding any additional water as needed 1 T at a time.
  7. You want to make sure there is enough water. Dough should hold together, have a loose consistency and should not be sticky on your hands. At this point the dough should have the same look and feel of regular bread.
  8. Form into a ball and put in un-greased bowl and cover with film for about 30 minutes until doubled.
  9. Preheat oven to 350 degrees.
  10. Take dough out of bowl and knead (very gently) until you are sure ALL air pockets are out.
  11. Form gently into loaf rolling so the seam is on the bottom, put into greased (remaining ½ t coconut oil) pan, very loosely cover with film and let rise for 25-30 minutes. Do not over proof as it will raise a bit more in the oven.
  12. Bake 45 minutes.
  13. Rest the bread in the pan at least 10 minutes.
  14. Make sure bread sides are not sticking to pan, remove gently, put on wire rack, and cool completely.
  15. Slice bread with an electric knife.
  1. Please note the use of *Sucralose in each of the recipes using Carbalose is only to negate the bitter taste of the flour and DOES NOT make the recipe “sweet”.
  2. Slice size is equivalent to a normal slice of pretty much any other normal bread.
  3. ** I plugged all the ingredients (except the Carbalose Flour) into a food database to get the figures below and added them to the Carbalose figures to get my Totals Per Loaf.
  4. If at any time after the loaf is form and touched, the indentation will remain even after baking and the same thing when taking out of the pan until the loaf in completely cooled. This is the reason I keep using the word gently.
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It took me many tries to get the original  Carbalose Flour Bread recipe  just right and I paid nearly $700.00 to have it tested through Exova Laboratories so I know all the figures are correct.  The figures below are only slightly off as this recipe uses a bit less ingredients than are listed in the original and I am not going to the trouble of changing them all.

  • Carbalose Flour                                   
  • Calories           Carbohydrate             Fiber               Protein            Fat
  • 675                  108g                            65g                  70g                  25g
  • Rest of Ingredients**
  • 705                    37g                            21g                  29g                  53g
  • Totals Per Loaf
  • 1380                145g                            86g                  99g                  78g
  • Divided by 16 Slices=42g slice             
  • 86                        9g                              5g                    6g                    5g
  • Divided by 18 Slices=37g slice          
  • 77                        8g                              5g                    6g                    4g
  • 16 Slices/Loaf
  • 86 Calories, 6g Protein, 5g Fat, 9g Carbs, 5g Fiber, 4g Net Carbs
  • 18 Slices/Loaf
  • 77 Calories, 6g Protein, 4g Fat, 8g Carbs, 5g Fiber, 3g Net Carbs
  • Bread Cubes 11 Cups/Loaf
  • 125 Calories, 9g Protein, 7g Fat, 13g Carbs, 8g Fiber, 5g Net Carbs
  • Bread Crumbs 8 Cups/Loaf
  • 175 Calories, 12g Protein, 10g Fat, 19g Carbs, 11g Fiber, 8g Net Carbs
  • 12-2 oz. Rolls/Recipe
  • 115 Calories, 8g Protein, 7g Fat , 12g Carbs, 7g Fiber, 5g Net Carbs
  • 12-2 oz. Buns/Recipe
  • 115 Calories, 8g Protein, 7g Fat , 12g Carbs, 7g Fiber, 5g Net Carbs
  • 2-12 oz. Baguettes
  • 690 Calories, 50g Protein, 27g Fat , 73g Carbs, 43g Fiber, 30g Net Carbs
  • 3-8 oz. Baguettes
  • 460 Calories, 33g Protein, 18g Fat , 48g Carbs, 29g Fiber, 19g Net Carbs
  • 6-4 oz. Baguettes
  • 230 Calories, 17g Protein, 9g Fat , 24g Carbs, 15g Fiber, 9g Net Carbs

Low Carb Chipotle Mayonnaise

Chipotle MayonnaiseYeah, Yeah, I know there are several recipes similar to this low carb chipotle mayonnaise & after reading the ingredients list I hope you will think it sounds good enough to make.   I love this stuff as it is good on/with so many things and certainly a requirement for Bacon Wrapped Mean Dogs.  It can be used as a vegetable dip and is especially good with fried pork skins.  There is no mayonnaise only sour cream and actually, I used Crème Fraîche in mine.  I like that smooth special twang it gives.  Many years ago at a food show in Seattle, there was this new product being sampled called Chipotle Mayo and was available by the gallon to restaurants.  I thought it was so good that I designed a pulled pork sandwich around using it and gads, people loved it.  There was also a restaurant in Everett, WA called Alligator Soul and they also served this same chipotle mayo with many of their dishes.  Turns out it was the restaurant’s recipe licensed and being sold to other restaurants.  At the time I had never had anything so tasty and have been chasing the recipe ever since (and that’s another story).  To the right is a picture of a small still unopened jar I have that is probably at least 9-10 years old.  Hard to believe I still have that jar today and of course it would be totally inedible.  The restaurant closed in 2010 but I listened to a lot of live zydeco music and ate a lot of good Cajun “soul food” there before it did.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chipotle Mayonnaise
  1. ¾ C Sour Cream (I Used Crème Fraîche)
  2. 1-2 T Chipotle Peppers In Adobo (Depending On Hotness Desired & I Used 2)
  3. 2 T Finely Chopped Cilantro
  4. 1 T Lime Juice
  5. ½ t Crushed Garlic
  6. ¼ t Liquid Smoke
  7. 1-2 Drops Liquid Splenda (Optional)
  1. Macerate chipotle peppers.
  2. Add rest of ingredients, mix well, and refrigerate.
  3. Will be thin and will tighten a bit in the fridge.
  4. 4 Servings
  5. 165 Calories, .1g Protein, 18.1g Fat, .6g Carbs, .0g Fiber, .6g Net Carbs
  1. Splenda not only gives it a kiss of sweetness, but also rounds out the flavor. It is not necessary and yes, I did use it. Use 1 drop to start and another if you think it needs it.
  2. As I said I used crème fraîche to make mine and sour cream would have a bit more carbs.
  3. With the addition of crumbled bacon this makes a great salad dressing.
  4. Also terrific on pulled pork.
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Low Carb Bacon Wrapped Mean Dogs

Bacon Wrapped Mean DogsBacon Wrapped Mean Dogs?  Many times it’s fun to come up with a tricky name.  Probably not so smart as you don’t want to confuse people but in this case it seems appropriate.  I doubt anyone will mistake a bacon wrapped anything without thinking of food.  Diddling around in the kitchen is fun (at least for me).  You will need both the Pico de Gallo and Chipotle Mayonnaise recipes for final assembly but this are so easy and quick to make and I thought the name Mean Dogs was perfect as they are a bit spicy and can be adjusted to make them even more so.  I showed a picture with two dogs because…I ate them both and…it was all I had for dinner…except a small bowl of raspberries.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Bacon Wrapped Mean Dogs
  1. 4 Beef Hot Dogs (I Use Hebrew National)
  2. 4 Slices Thick Bacon
  3. Toothpicks
  4. 1 Recipe Pico de Gallo
  5. 1 Recipe Chipotle Mayo
  1. Wrap hot dogs with bacon, stretching if necessary to cover, and secure with toothpicks.
  2. Pan fry or grill.
  3. Put on plate, spoon on Pico de Gallo, spoon chipotle mayo over all and enjoy.
  4. 4 Servings
  5. 365 Calories, 32.7g Fat, 10.0g Protein, 8.0g Carbs, .8g Fiber, 7.2g Net Carbs
  6. 2 Servings
  7. 730 Calories, 64.4g Fat, 20.0g Protein, 16.0g Carbs, 1.6g Fiber, 14.2g Net Carbs
  1. Nutritionals are for total dish and include mayo & pico.
  2. You will probably only use about ½ the pico de gallo.
  3. That little blob of green stuff at the back of the plate? It’s sugar-free bread & butter pickles.
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Low Carb Cold Stuffed Jalapeño Peppers

Cold Stuffed Jalapeño PeppersThe cold stuffed jalapeño peppers come a little later. Nearly 40 years ago as a young lass of 27 in Denver CO, I was hired as the 1st woman trainee for management by Furr’s Cafeterias.  Now of course today, I know you are laughing yourselves silly but back in 1977 this was a big deal, I mean a huge deal.  It was 6 months of really intense training.  6 weeks with the first cook or “chef”  6 weeks in the bakery 6 in salads etc.  In case you are wondering yes, I did go on the be the 1st woman manager of what was at the time, the smallest cafeteria in the company in Arvada, CO.  They subsequently built a much larger Arvada store and mine was closed.  (Long after I had left)

I am here to tell you that not only did I learn to cook in a different way than I was used to but I also quickly learned the business side of a restaurant too.  Sadly, all but a handful of around 70 cafeterias have closed and those that are left are all in TX.  I think their Millionaire’s Pie is the only recipe they ever released and by the way, it was delicious & I used to loved it.

Meanwhile, back at the farm, these stuffed jalapeño peppers can be spicy unlike like their rather tame Baked Stuffed Jalapeño Pepper  cousins.  They are rawness at it’s best.  We used to make them at Furr’s and they sold like hotcakes.  If you don’t like hot then these may not be for you but put them out for a bunch of men, and sit back to watch the fireworks.  Men will make it a contest to see who can eat the most.  Think I’m kidding?  Try it.  You can control the heat a bit by by de-seeding but leaving the veiny innards and using chipotle powder, hot sauce or a combination.  As you can see to the left, jalapeño peppers are way down on the Scoville Heat Chart.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Cold Stuffed Jalapeño Peppers
  1. 4 Jalapeño Peppers Stems Off, Cut In Half, And Seeded & Deveined (Wear Gloves)
  2. 4 Oz. Grated Cheddar Cheese
  3. 2 Oz Room Temperature Cream Cheese
  4. 2 Oz Drained Pimentos
  5. 2 T Mayonnaise
  6. 1 T Butter
  7. 1 T Lime Juice
  8. 1 T Heavy Cream
  9. ⅛ t Salt (More To Taste)
  10. Ground Cumin
  11. Chipotle Powder (Optional But Really Good)
  12. Hot Sauce (Optional)
  1. Beat cream cheese, butter, mayonnaise & lime juice.
  2. Blend in heavy cream.
  3. Add grated cheese, pimentos, & salt and mix well.
  4. Generously fill pepper halves & sprinkle on ground cumin.
  5. Refrigerate, but bring to room temperature before serving.
  6. 4 Servings
  7. 255 Calories, 8.5 g Protein, 23.8g Fat, 2.4g Carbs, .6g Fiber, 1.8g Net Carbs
  1. I only had 3 peppers and as you can see I had enough to do 1 more.
  2. You can easily multiply this recipe as many times as you want.
  3. If you veined your peppers it will be a good idea to use a hot sauce as they can be pretty tame.
  4. What you see on the appetizer plate are mine sprinkled with not only cumin but also chipotle powder which imparts that smoky flavor that jalapeños are so famous for.
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Low Carb Italian Dipping Oil

Italian Dipping OilItalian Dipping Oil is kind of hard to show a picture of since it’s just a bunch of herbs all mixed together in olive oil but this is so good on so many things.  Its original intended use was as a dip for breads. Obviously if you use Carbalose Flour Bread great, and I use this oil on all kinds of vegetables. I love it on broccolini and the other picture is Cauliflower Grits.  Most often when used with bread, it also calls for the use of Parmesan cheese but since you will most likely be using it with vegetables then the obvious thing to do is to use that Parmesan on the vegetables too and it’s what I do.  How many ways can you think to use it?

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Italian Dipping Oil
  1. 1 T Dried Basil
  2. 1 T Garlic Powder
  3. 1 T Dried Thyme
  4. 1 T Dried Oregano
  5. 1 T Dried Rosemary
  6. 1 T Dried Marjoram
  7. 1½ t Black Pepper
  8. 1½ t Salt
  9. ½ t Red Pepper Flakes
  10. 3 T Crushed Garlic
  11. 2¼ C Olive Oil
  1. Combine all dried herbs & spices.
  2. When ready to serve combine 2 t spice blend & 1 t crushed garlic (or more to taste) with ¼ C olive oil, mix well, and put on a small plate. Dip your brains out.
  3. 36 Servings
  4. 121 Calories, .1g Protein, 13.5g Fat, .2g Carbs, .0g Fiber, .2g Net Carbs
  1. You WILL NOT use all of this at once as the recipe makes quite a bit. (About 9 times for 4 servings) Just save herbs and spices in a small jar and when you want them, you have them.
  2. If you want to test before making the full recipe (you'll be sorry) use 1 t of each herb and ½ t each salt & pepper with a pinch of red pepper flakes
  3. Makes a great salad dressing.
  4. Lots of fat and nearly zero carbs.
  5. The serving sizes are approximate. Some may dip more and some may dip less.
  6. This is a very garlicky dip so enjoy it with good friends.
  7. I would suggest making a batch of this ahead of time to let all the herbs soften and flavors marry. I just leave mine on the counter until it's gone. No need to refrigerate.
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Low Carb Steak Salad

Sometimes in the day-to-day humdrum of life it’s easy to forget some of the simpler ways to eat and a low carb steak salad might be one of them. It has everything in it with balanced, healthy meats, fats, and yes a few carbs sprinkled in because even lettuce has carbs.  The Denver steak below is the same one I use for Chicken Fried Steak.

I eat this as a complete meal and it’s terrific for the warm days of summer and when the grilling of steaks happens frequently.  Pretty easy to make your steaks a bit larger and have leftovers for a salad the next day.  Steak, when reheated takes on a rather crummy taste and the beauty of this salad is that the meat is never reheated.  I actually use Denver steak specifically for this and refrigerate it overnight, but that’s just me.  As this recipe is a complete meal I suggest using at least 6 oz. of beef and more if you can eat it.  The recipe is for one and may be multiplied as needed for more.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Steak Salad
  1. 6-7 Oz. Good Quality Steak ( Used Denver Steak)
  2. 3 C Chopped Romaine Lettuce
  3. ½ C Chunked Tomato (Cherry Tomatoes Work As Well)
  4. ½ Small Avocado Cut Into Chunks
  5. 1½ Oz Blue Cheese (Optional But Really Good)
  6. 3 T Olive Oil
  7. 1 T Lemon Juice
  8. 1 t Dijon Mustard
  9. 1 T Minced Shallots
  10. ½ t Garlic
  11. ¼ t Salt
  12. Freshly Ground Pepper
  1. Dry sauté in hot pan or grill steak to desired doneness Rare to medium-rare is best.
  2. Toss lettuce, avocado & tomatoes in ⅔ of the dressing and plate.
  3. Put steak down and then blue cheese if using.
  4. Drizzle rest of dressing over meat & cheese.
  5. 1 Serving
  6. 896 Calories, 44.2g Protein, 72.5g Fat, 15.8g Carbs, 6.6g Fiber, 9.2g Net Carbs
  1. I use Denver steak because it has lots of fat laced in the meat (see picture) with no surrounding gristle.
  2. If you like a particular steak spice then by all means use it. Herbs? Of course.
  3. Denver steaks are not usually very large and you may need two of them to get to 6-7 oz. They are typically about ½" thick and cook very quickly so be sure to use a blazing hot pan if you are sautéing. The steak is self-basting.
  4. Avocado would be a really good addition and I would have used it but...didn't have one...and I ran to the store and now I do.
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Low Carb Shrimp & Smoked Sausage Jambalaya

Shrimp & smoked Sausage JambalayaGoodbye, Joe, me gotta go, me oh my oh.

Me gotta go, pole the pirogue down the bayou.

Jambalaya and a crawfish pie and filé gumbo,

Son of a gun, we’ll have big fun on the bayou.

A few of the words from the famous song and this is my low carb rendition of Shrimp & Smoked Sausage Jambalaya.  You will absolutely need a recipe of Cauliflower Grits as it is part of the recipe that makes it low carb.  To tell you the truth, I no longer mash cauliflower.  I much prefer the grits as they do not “weep” after freezing and have nearly zero liquid in them.  They truly are the consistency of grits and I am hoping after you make them you will agree and you will see lots of associated recipes listed there and this one will be soon.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Shrimp & Smoked Sausage Jambalaya
  1. 12-16 Oz Smoked Sausage (Andoille Is Best)
  2. 12-16 Shrimp Or About ½ Lb (More Is Always Better)
  3. ¼ C Olive Oil (I Use Lard)
  4. 1 Medium Onion Diced Small
  5. 1 C Chopped Green Peppers Diced Small (I Used Red)
  6. 2 Stalks Celery Diced Small
  7. 2 t Crushed Garlic
  8. 1½ Cans Diced Tomatoes
  9. 1 C Water + More If Needed
  10. 1 T Creole Seasoning (Your Favorite)
  11. 2 T Chicken Base
  12. 1-2 t Filé Gumbo (Not Necessary But Has A Subtle Sassafras Flavor & Helps Thicken)
  13. ¼ C Finely Sliced Green Onions
  14. ½ C Cauliflower Grits
  15. Salt & Pepper As Needed But Taste First
  1. Cut shrimp into 3-4 equal segments and slice or chunk sausage.
  2. Sauté sausage in dry pan until browned and set aside.
  3. Add oil to medium low pan then add onion, peppers, celery, and cook until veggies are softened.
  4. Add garlic & Creole seasoning and cook additional minute.
  5. Add diced tomatoes, water, & chicken base and simmer about ten minutes.
  6. Add back sausage and shrimp and cook until shrimp is finished or about 5-6 minutes.
  7. Taste and correct any seasonings.
  8. Take off heat, stir in filé gumbo, and let rest a minute or two.
  9. In large bowl place warmed grits in center and ladle jambalaya around them drizzling a bit of sauce on them.
  10. Sprinkle green onions on.
  11. 4 Servings
  12. 466 Calories, 29.5g Protein, 29.2g Fat, 15.4g Carbs, 5.8g Fiber, 9.6g Net Carbs
  1. Cauliflower Grits are included in the nutritionals.
  2. Good luck finding a sugar free sausage. Even the Andoille I use and get from Louisiana has 2g carb per 4 oz. but it’s way better than most. Be careful as a lot of smoked sausages even have corn syrup in them.
  3. If you want your Jambalaya a bit spicier add ½ t cayenne or hot sauce of choice and I like chipotle powder.
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Low Carb Spaghetti Squash 101

Spaghetti Squash 101Somewhere on what has become this ridiculously large website, there is a place where I talk about the way I had always cooked spaghetti squash-which was almost never anyway because, gasp, I didn’t eat it much.  But I eat it all the time now and I have so many recipes using it I am going to list them at the bottom of the post.  So let’s get on to spaghetti squash 101.

The biggest difference is how it is cut.  Anywhere and everywhere you go people are saying and showing how to cut the squash and I believe it is wrong.  After baking, the squash whole, it should be cut as shown it my picture and this is the reason why:  The strands of the squash go around and around and around.  If you cut the squash lengthwise you are cutting every strand in half.  Does that make sense?  I don’t have the foggiest idea how to tell you the number of servings per squash as there are so many variables.  As you can see I did two medium squashes at a time but I sometimes package them for freezing in differing weights so that depending on what I use them for, I have what I need when I need it.

I do 5 oz. portions for a stand alone vegetable, and 6-7 oz. for various other recipes, let alone some of you have bigger families with younger or larger (husbands) members.  For myself, I got nine 5 oz. servings from those two squashes and you will probably configure yours differently.  Remember:  It takes the same amount of electricity to cook two or three squashes as it does for one so plan accordingly. Mine were cooked for 1½ hours at 350°.  I scoop out the seeds and then with a large spoon, I go between the outside shell and the flesh around until most (and you can’t get it all) of it comes out in one lump. The picture above is simply squash with butter and poppy seeds-so easy-so good.

At this point in my life I cook two at a time for several reasons, time savings and as I said, I do not want to run out.  So there you have it.  Listed below are all the spaghetti squash recipes on the site and the squash freezes beautifully.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Low Carb Chicken Fried Steak

Chicken Fried SteakMy use of Pork Dust Rind Breadcrumbs has almost gotten to the ridiculous…but not quite.  This chicken fried steak is so easy and nearly zero carbs.  When I was a kid my mom used to fix us minute steaks, minus any gravy, and today you can’t even find minute steaks.  I finally ended up with a ¼ lb “Denver Steak” whatever the heck that is.  I lived in Denver, Colorado and there was certainly no such steak when I was there.

A Denver steak is taken from the fattiest part of the chuck and definitely not cubed nor could I get my market to cube it.  It seems like a ploy to get more money for a traditionally tougher cut of beef.  They didn’t have the equipment to cube my expensive steak so…I did it myself with my Norpro Meat Pounder and Dough Docker.  You know, if some kitchen gadget has only one use I don’t want it, if it plays with a couple of different hats then maybe, and if it does three jobs…then sign me up.

I thought ¼ lb of meat wouldn’t be enough but all the other stuff I had coupled with the high fat content of the heavy cream, was plenty enough.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken Fried Steak
  1. 2 ¼-⅓ Lb Denver, Cube, Or Minute Steak
  2. 1 Egg
  3. 2 T Sour Cream
  4. ¾-1 C Pork Dust
  5. 3-4 T Fat (I Used Lard)
  6. ⅔ C Heavy Cream
  7. 1 t Chicken Base
  8. ½ t Pepper
  1. Whip egg and sour cream and put on large plate.
  2. Put smaller amount pork dust on another large plate.
  3. Heat fat to medium, medium high.
  4. Dredge both sides of meat in egg then into pork dust. Repeat. If you need more dust add the last ¼ C.
  5. Lay into fat, sauté until blood comes to top, turn and finish. Plate.
  6. Add heavy cream, chicken base, and pepper to pan and reduce slightly. More pepper to taste.
  7. 2 Servings
  8. 916 Calories, 26.2g Protein, 73.4g Fat, .7g Carbs, 0g Fiber, .7g Net Carbs
  1. If you used a cube or minute steak DO NOT pound it as they are usable from the git-go. They will also take less time to cook.
  2. Because I ended up with a tender piece of meat (the Denver steak) I did not wait for the tell-tale blood to come to the surface. Since I like my meat rare it turned out about medium rare which was perfect.
  3. Lord forbid I was out of mashed cauliflower so I paired spaghetti squash mixed with butter & poppy seeds and what a great combo it turned out to be.
  4. Very high fat but less than 1g carbs.
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Low Carb Chicken Bog

Chicken BogChicken bog is a very regionalized dish of the South, specific to South Carolina but akin to Perlo and I’ll be danged if I can see any difference.  It calls for rice which I don’t eat but it doesn’t mean I can’t have its essence and jazz it up a little.  Gads, this is really good and you can almost feed an army with it.

It also does not take the time traditional chicken bog does because there is no cooking of any rice.  It takes more time to cut & chop the vegetables as it does to actually cook it.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chicken Bog
  1. 1 Lb. Poached & Pulled Chicken
  2. 12-16 Oz Smoked Sausage (Your Favorite)
  3. ½ Lb Sauteed Mushrooms
  4. 8 C Cauliflower Rice (About 1 Medium-Large Core Included)
  5. ¼ C Fat Divided (I Used Lard)
  6. 1 C Onion
  7. ½ C Finely Diced Carrot (For Color Only)
  8. ½ C Stalk Celery
  9. ½ C Red Bell Pepper (Optional For Color)
  10. ¼ C Green Onions (For Color)
  11. 1 T Garlic
  12. ½ t Thyme (Optional)
  13. ½ t Liquid Smoke
  14. ¼ t Crushed Red Pepper (Optional-But Do Use If Meat is Kielbasa)
  15. 2 C Heavy Cream
  16. ½ C Water
  17. 1-1½ T Chicken Base Or To Taste
  18. 6 T Parmesan Cheese (Optional & Nice To Serve To The Side)
  19. Salt & Fresh Ground Pepper To Taste
  1. Poach & pull chicken.
  2. Sauté mushrooms in 2 T fat.
  3. Chunk chop sausage, barely brown in 1 T fat and add to pulled chicken. Add rest of fat and sauté onions, carrots, red pepper, & celery until soft. Add garlic, thyme, (crushed red pepper if using) and cook another minute or two. Add liquid smoke.
  4. Mix meats and cauliflower into veggies, add heavy cream & chicken base and reduce cream until desired thickness. If it gets too thick either thin with a little more water or...add more heavy cream.
  5. Taste and season accordingly. If you are using chicken base it should be enough salt.
  6. 6 Servings
  7. 725 Calories, 27.3g Protein, 59.7g Fat, 13.9g Carbs, 4.9g Fiber, 9.0g Net Carbs
  8. 8 Servings
  9. 544 Calories, 20.5g Protein, 44.8 g Fat, 10.4g Carbs, 3.7g Fiber, 6.7g Net Carbs
  1. If you have a special herb or spice you like-add it.
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Low Carb Shrimp Scampi

Shrimp ScampiI have eaten shrimp scampi since time immemorial and this is the way I have always fixed it.  It does NOT have lemon in it.  It has garlic and lots of it.  If anyone tries to tell you there is lemon in it there isn’t.  If you want to serve lemon on the side then cool and OK.  Yeah, I also used to sop up the butter with lots of French bread and now…I eat it with a spoon.. with absolutely zero regrets.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Shrimp Scampi
  1. 1½-2 Lbs Raw Shrimp
  2. 2 T Butter Divided
  3. 1½ Sticks Butter
  4. 2 T Dried Chives
  5. 4 t Crushed Garlic
  1. Peel & dry shrimp.
  2. Begin melting sticked butter and when completely melted add garlic, chives, mix, and remove from heat. As you cook garlic it begins to “sweeten” and you want the strongest punch you can get from it. Think of this as melted compound butter.
  3. Heat 1 T butter in sauté pan until it begins to start browning . Better to be more brown that not or you will end up stewing you shrimp and you don't want that.
  4. Add ½ of the shrimp and cook, turning once. Repeat.
  5. Making sure to keep butter stirred, divide into 4 dipping bowls.
  6. Plate and enjoy.
  7. 4 Servings
  8. 602 Calories, 46.6g Protein, 44.1g Fat, 3.0g Carbs, .1g Fiber, 2.9g Net Carbs
  1. Yes, that really is 3 T butter per person. If you don’t want or don’t think you can eat that much then cut it down to 2 T.
  2. Substitute olive oil for some of the butter. It will alter the taste if you sub too much but...olive oil and garlic is marriage made in heaven.
  3. I actually do eat mine with a spoon. I cut the shrimp in half, put it into the butter, and scoop up all that goodness.
  4. Put this over spaghetti squash for a complete dinner.
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Low Carb Fish Tostadas Atop Cheese Crisps

Fish Tostadas Atop Cheese Crisps

Thought perhaps while I was making the Seafood Cerviche with all its wonderful fruits de mar it might be nice to make a companion recipe of Fish Tostadas Atop Cheese Crisps and instead of using  high carby tortillas I would make them with fried cheese crisps.  Pretty cool huh?  Now a lot of tostadas recipes call for some kind of slaw but you know what, I think slaw on a tostada is just a filler for other wonderful things you can put on them. You will need Crème Fraîche or sour cream to finish.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Fish Tostadas Atop Cheese Crisps
  1. 8 Oz Grated cheddar Cheese
  2. 1 Lb Fresh White Fish (Tilapia Is Easiest And Least Expensive)
  3. 3 Juiced Limes
  4. 2 Small Jalapeno Peppers Very Finely Diced
  5. ½ C Small Diced Tomatoes
  6. ½ C Minced Cilantro
  7. ¼ C Thinly Sliced Purple Onions
  8. ¼ C Small Diced Orange Pepper
  9. 2 T Minced Green Onions
  10. ¼ C Guacamole (Either What You Make Or Your Favorite Store Bought)
  11. ¼ C Crème Fraîche (Or Sour Cream)
  1. The picture to the right doesn’t look like these directions so please pay attention as I think this will be better. I made ½ oz. crisps in the oven and ended up having not only to use two of them stacked but...they just were not large enough and as you can see they make perfect appetizers. I remade and retook the correct picture which is the one to the left.
  2. Heat a 6” bottomed sauté pan to medium, sprinkle in 2 oz. of cheese to cover bottom, and slowly cook until bubbly and crisp.
  3. Remove quickly from pan onto a flat surface to cool and parchment paper works perfectly. Repeat 3 times.
  4. Cut fish into ½” cubes and put into lime juice for about 20 minutes stirring occasionally and when ready to use drain the lime juice.
  5. Mince and chop all vegetables.
  6. To assemble your tostadas put down cheese crisp, then fish. Artfully place vegetables and guacamole, finishing with the crème fraîche. You will not actually need Mexican crema which is simply crème fraîche with lime juice. You will get plenty, plenty of lime flavor with/from your fish.
  7. 4 Servings
  8. 418 Calories, 39.5g Protein, 26.7g Fat, 8.2g Carbs, 2.3g Fiber, 5.9g Net Carbs
  1. Make your crisps ahead of time if wanted. If you live in a dry area (I do not) they will be OK on the counter. Otherwise gently stack, plate uncovered, and refrigerate until ready to use.
  2. If you have never made crème fraîche please, please at least look at the recipe as it is ridiculously easy to make and store.
  3. But as everyone else says you can also use sour cream and rest assured they are not the same.
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Low Carb Giant Baked MeatBalls

Giant Baked MeatBalls



Giant Baked MeatBalls. Meatballs conger up many things to many people which is why there are so many different meatball recipes and I don’t really mean many, I mean 1,000’s & 1,000’s.  Every Italian son thinks his mother makes the best meatballs and that is only the Italians. There are the Swedes, the Vietnamese, and the whole of The Middle East, let alone Europeans like the Poles, the Germans (don’t forget the French) and for heaven’s sake even the Mexicans have meatballs and…trust me they all think theirs are the best.  Well, I do not presume to say or think mine are the best baked meatballs, I can only say that they are really good, I love them, and they are extremely versatile.  They are larger than most balls and at 7-7½ oz each and one is plenty enough as a single serving coupled with however or whatever you decide to serve them with.  The picture above is with Porcini Cream, is best with beef, and I think it looks like one of those Famous NYC Black & White Cookies.

When most people think “meatballs” they think balls swimming in some kind of red sauce, but you can put whatever sauce you want on these or just eat them plain and simple.  This is a relatively easy recipe in that I do not use many spices & herbs which means you can sauce or flavor them as you wish. Whatever other herbs or spices you may decide to put into meatballs, at least in my opinion, kind of determines what sauce you plan to use.  Here are a few suggestions:  Porcini Wine CreamPrimal Keto GravyBasic Cream GravyTomato Basil Cream,  sounds strange but Huli BBQ Sauce is terrific and lastly, it’s red and the best of ’em all.  Puttanesca Sauce served over the meatball with about 4 oz. of spaghetti squash.

It’s pretty hard to make meatballs or meatloaf without breadcrumbs for several reasons and the biggest is that they retains the moisture and fat inside the ball instead of in/on your pan. (Think my Hot Crossed Bacon Meatloaf for the purists among you).  That recipe calls for no breadcrumbs and in my opinion leaving animal fat of any kind is a food sin.  Not only does fat make things taste good, it’s good for you, and makes your pants fall down.  If you have your own low carb bread crumbs then my suggestion is use them.  If not Carbalose Flour Bread makes fabulous crumbs.  I keep a bag of them in my freezer at all times.  I don’t use them often but when I need them, they are there.  They are NOT in this recipe:  See Below.

An Experiment:  Based on my test of ¼ C ground pork rinds with 2 T melted lard I thought this should work and voilé…it worked perfectly.  For the 2 Lbs. ground meat you will need 1 C Pork Dust Rind Breadcrumbs and it seems to be the same ratio as breadcrumbs and after all that, it makes the recipe paleo and Whoopee.  I pop and grind my own pork dust and it’s what in the bag to the right and oh, did I mention the taste?  My, My, My.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Giant Baked Meatballs
  1. ⅔ Lb. 20% Ground Beef
  2. ⅔ Lb. Ground Pork
  3. ⅔ Lb. Ground Lamb
  4. 1 C Pork Rind Dust (See Above)
  5. 1 Egg
  6. ½ Medium Onion Minced
  7. ½ T Garlic Salt
  8. 2 t Salt
  9. ¾ t Pepper
  1. Heat oven to 350°
  2. Have all ingredients at room temperature.
  3. Beat egg and add onions, salts & pepper.
  4. Sprinkle pork rind dust onto meats, add egg stuff and gently blend.
  5. Divide equally into 6-8 parts and gentle form large balls.
  6. Place into muffin tin and bake for 18-20 minutes. They don't take long.
  7. Let sit for 5 minutes in tin, then remove.
  8. 6 Servings
  9. 451 Calories, 30.9g Protein, 14.7g Fat, 1.6g Carbs, .5g Fiber, 1.1g Net Carbs
  10. 8 Servings
  11. 338 Calories, 23.2g Protein, 11.3g Fat, 1.6g Carbs, .5g Fiber, 1.1g Net Carbs
  1. Not sure how to tell you portion for either 6 or 8. As you can see, my balls clocked in at 7½ oz before cooking and 6¼ oz after cooking or about 1 T per ball fat lose. If you portion into 8 you still end up with nearly 5 oz of cooked meat.
  2. If your meatball mixture seems a bit dry to begin with, fear not. By the time the pork skins start to sop up the fat after cooking they will end up very moist and with the fat inside the meatballs instead of in your muffin pan
  3. These meatballs are really good served with any of the above named sauces and maybe with a little spaghetti squash under them.
  4. To be on the safe side put another pan under your muffin tin for any spill-over grease remembering lamb and pork have a LOT of fat.
  5. Best to use a larger muffin tin than I did. I don't, and have never made muffins for the home so, this was the only tin I had.
  6. Strike that last sentence. I bought a large 6 hole tin and it was...perfect.
Low-Carb Scams

Low Carb Poppy Seed Caviar

This poppy seed caviar is absolutely to die for.  So, I’m in my local library the other day and they have a section up front called “your lucky day” where they have relatively newer titled books which you can check out for three weeks but…you cannot renew them.  I usually do some pretty heavy non-fiction reading so finding a picture book was kind of fun.  I glanced at a book called The Art Of The Cheese Plate and silly me, I took such a small glance at the cover that I immediately thought “charcuterie” which of course it is/was not.  Since I do make a lot of charcuterie for myself I checked it out.  When I got home to look at my “picture” book of course it turns out to be about cheeses from around the world paired with all kinds of other foods and sauces.

This particular recipe was the only one that jumped out at me as I thought perhaps I could make it low carb. This is a picture from the book and the caviar is center left and is that tiny little dark blob under a beautiful dragon fruit chip.


I have to say that the only thing I could think to do with it was put it atop a wheel of brie cheese and that is what I did with it. Give me a little more time and maybe I can come up with something else.


As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Poppy Seed Caviar
  1. ½ C Poppy Seeds
  2. 1½ C Water
  3. ½ C Heavy Cream
  4. ¼ t Orange Extract
  5. 3 Drops Liquid Sucralose (Or Sweetener Of Choice)
  6. Pinch Salt
  7. ½ t Vanilla Extract
  1. Put heat to medium-low, add water & poppy seeds to pan and simmer 15 minutes. Remove from heat, cover 15 minutes and then repeat one time. If you need to add more water after the first simmer-do so and I did.
  2. Drain poppy seeds into fine holed strainer and add back to pan.
  3. To poppy seeds add heavy cream, orange extract, sucralose, and salt and again on medium-low reduce to almost a paste. Do not try to do it quickly or your cream may separate.
  4. Remove from heat, mix in vanilla extract and refrigerate.
  5. 8 Servings
  6. 106 Calories, 1.6g Protein, 9.9g Fat, 2.1g Carbs, .9g Fiber, 1.2g Net Carbs
  7. 16 Servings
  8. 53 Calories, .8g Protein, 5.0g Fat, 1.1g Carbs, .5g Fiber, .6g Net Carbs
  1. As I said above I would put this on top of a brie wheel and of course you can eat it with any cheese. If you do decide to use it on a soft meltable cheese it should easily do 16 appetizer wedges.
  2. In my picture, for testing purposes, I made ½ an order and in my opinion I reduced the cream a bit too much but it does look like the book’s picture, so use your intuition on this one.
  3. I did taste mine with a spoon and it is good. You barely get the flavors of orange, vanilla with a hint of sweetness.
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Low Carb Stuffed Strawberry Cream Cheese French Toast

Stuffed Strawberry Cream Cheese French ToastWas watching Diners, Drive-Ins & Dives one evening and some “dive” made close to what this recipe for stuffed strawberry cream cheese French toast is.  It may look and sound high carby but trust me, it’s not.  Regular French toast with 2 pieces of bread and maple syrup would set you back carb-wise somewhere North of 60-65 carb grams and that’s with only 2 paltry tablespoons of  maple syrup.  Add another tablespoon, & add another 14g carbs and as you can see they begin to add up quickly.  So the short of it is:  This recipe has only about 20% of the carbs most regular French toast has.  Now I am not saying to eat this everyday (and you could) but certainly once in awhile and I do it for dinner too.  Ah yes, breakfast for dinner.  Your kids will love you for it. (But hate you for something else).  That little blob of white on top?  It’s Crème Fraîche and once you have made it you’ll not want to be without it.

To make this you’ll either need your own low carb bread or a loaf of Carbalose Flour Bread.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Stuffed Strawberry Cream Cheese French Toast
  1. 2 Slices Carbalose Flour Bread
  2. 2 Oz Cream Cheese
  3. 2 Sliced Strawberries
  4. 3 Strawberries Cut Into 8 Chunked Pieces
  5. 1 Egg
  6. 2 T Heavy Cream
  7. 2 T Water
  8. 1 Drop Liquid Sucralose (Optional)
  9. ¼ t Vanilla Extract
  10. ¼ t Cinnamon
  11. ¼ t Nutmeg
  12. 1 T Butter Divided
  13. ¼ C Sugar-Free Maple Syrup
  1. Spread 1 oz. cream cheese on each slice of bread.
  2. Lay on sliced berries and make a sandwich.
  3. Heat ½ T butter to medium.
  4. Beat egg, heavy cream, vanilla and water and put onto flat plate.
  5. Mix cinnamon and nutmeg.
  6. Dredge French toast sandwich on both sides, put into butter and sprinkle ½ cinnamon- nutmeg on uncooked top.
  7. Cook until done on one side, add rest of butter, flip and cook the other side adding the rest of the cinnamon-nutmeg mix.
  8. Barely heat maple syrup & add your chopped strawberries.
  9. Cut French toast on the diagonal and arrange as you wish.
  10. Drizzle syrup and strawberries over all.
  11. 1 Serving
  12. 748 Calories, 16.9g Protein, 58.6g Fat, 17.4g Carbs, 5.9g Fiber, 11.5g Net Carbs
  1. Nutritionals include Carbalose flour bread.
  2. The one egg, heavy cream and water should be enough for 2-3 orders so if you are making multiple orders do this step accordingly.
  3. In the restaurant I always had a large shaker of cinnamon and nutmeg mixed fifty-fifty which is the ratio above.
  4. That little dollop of crème fraîche? What a difference it makes.
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Low Carb Crème Fraîche

Crème FraîcheCrème Fraîche.  I would bet my bottom dollar you have seen this as an ingredient for many recipes and the recipe usually caveats it with “you can use sour cream as a substitute”.  If you have been guilty of this, um yeah, me too.  If you tested crème fraîche and sour cream side by side you would see, but more importantly taste, the difference immediately. Without any sugar what-so-ever crème fraîche tastes a bit sweet with a little tang thrown in.  Sour cream is not sweet in any way nor does it give the mouth fell of crème fraîche which is made with heavy cream.   Honestly I didn’t make crème fraîche for years but I started making and eating it awhile ago and now of course I pretty much have it in the refrigerator all the time.  This may sound like a sickness to you but I can and do eat this stuff by the spoonfuls…all at once.  I think when you see how easy this is you will make, use, and keep it in your own fridge. Here is one recipe using it Stuffed Strawberry Cream Cheese French Toast, here is another Fish Tostadas On Cheese Crisps and as I get others posted I will list them here.  Best thing of all-crème fraîche clocks in at nearly zero carbs.  Yes, high fat but no carbs.  Crème fraîche can be substituted in any recipe imaginable that uses sour cream.  Because of simplicity of this recipe I double it and can barely keep it in the refrigerator and yes, I have been know to eat it with a spoon uh, like in the picture. That little red bowl of goodness went straight into my mouth.

Oh, I almost forgot.  What to do with the buttermilk you always seem to have leftover?  Freeze it in an ice cube tray and you’ll never run out or not have it again.  Un-mold the cubes, put ’em in a bag and they are ready for use when you need them.  Take a bigger look at this picture and notice the 3.5% butterfat.  This is not your normal anemic, thin, bluish 1% buttermilk and taste, gads it tastes like a creamy, smooth, tangy kefir. Kefir has been described as crème fraîche in a drink.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Crème Fraîche
  1. 1 C Heavy Cream Room Temperature
  2. 2 T Buttermilk
  1. Barely, and I mean barely heat cold heavy cream.
  2. Remove from heat and add buttermilk.
  3. Put into glass jar and place top but don't screw it on.
  4. Now just let it sit on you counter-top for 24 hours.
  5. Don't mess with it. Trust me, it will thicken and will thicken even further after several days under refrigeration.
  6. Screw on the top and refrigerate.
  7. Yep, That's All Folks.
  8. 8 Servings
  9. 123 Calories, .03g Protein, 12.1g Fat, .4 g Carbs, .0g Fiber, .4g Net Carbs
  10. 16 Servings
  11. 62 Calories, .01g Protein, 6.0g Fat, .2 g Carbs, .0g Fiber, .2g Net Carbs
  1. If wished and for some reason you want it even thicker than it gets and it does thicken further under refrigeration, crème fraîche can also be strained to remove a bit more whey.
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Low Carb Seafood Cerviche

Seafood CervicheSeafood Cerviche, pronounced sa vee chay or sa vee chee and even sa-beachy.  No matter how you pronounce it, this is a really good, clean, fresh food.  Every time I see cerviche on a menu, which is not all that often, I order it and it is never the same twice as so many different combinations of seafood can be used.  Food lore says it originally came from Spain to Ecuador or Peru but from wherever, as I said, it is really good.

It is most often made with shrimp but I am using more than several different seafoods here because when I was visiting my brother in NC we ate in a restaurant that served it this way…and this is as close to that recipe as I can get.  The secrets to making cerviche are:  Cutting the seafood pieces pretty close to the same size, not letting it “cook” in the marinade any longer that 30 minutes as it will turn the seafood either rubbery (the shrimp) or mushy, (the fish) and blending in the vegetables just before serving.  And please, if you are going to go to the cost and trouble of making this with anything other than shrimp, which works quite well, buy fresh fish and make the dish the same day if possible.  One of the reasons I like using a little crab in my cerviche is its ability to help bind everything together as you see in the picture.  You can see my now famous 30 yr. old tuna can (PVC pipe works well too) for my molding and anyway you present it is OK.  A little Crème Fraîche would be good as well.

You are going to get a great mixture of not only flavors but also textures.  The wonderful feel of firmed fish and the crunch of vegetables.  This can be a complete meal if desired and I have given the nutritionals as an appetizer and dinner.  This is a picture of cerviche served as soup and eaten with a spoon.  Directions for the soup are in the notes below.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Seafood Cerviche
  1. ¼ Lb. Each Halibut, Shrimp, Large Scallops, & Crab (Your Crab Will Already Be Cooked)
  2. ½ C Lime Juice
  3. 1 Small Avocado Cubed Into ½” Pieces
  4. 1 Small Jalapeno Diced Very Small
  5. ½ Small Diced Tomato (I Use Regular Tomatoes Because I Like The Bit Of Juice I Get)
  6. ½ C Seeded Cucumber Diced Small
  7. ½ C Small Diced Orange Pepper
  8. ¼ C Small Diced Purple Onion
  9. ¼ C Celery
  10. ¼ C Minced Green Onion Tops
  11. 2 T Very Finely Chopped Cilantro
  12. 1 T Olive Oil
  13. 1 Lemon (Wedged And Served To The Side)
  14. Salt & Pepper
  1. Cut halibut into ½” cubes, depending on size cut shrimp into 3 or 4 sections and quarter the scallops. The idea is to have all seafood close to the same size and vegetables a bit smaller.
  2. Put seafood into glass or stainless bowl, mix in lime juice and let sit 15-20 minutes. Stir occasionally. Drain lime juice unless making the soup version.
  3. Meanwhile cut all vegetables, ending with avocado and put into another bowl. Add Crab, olive oil and blend.
  4. Mix vegetables into seafood and let sit 5 minutes. Taste and salt & pepper as wanted.
  5. Divide mixture into 8 equal portions. If using a mold placed on serving dish and making sure the lime juice has been left in the bowl and mold it pressing down firmly. Gently lift the ring off and go on to the next one.
  6. If serving in some kind of glass container it is not necessary to drain lime juice and a martini glass makes a very nice presentation as does any bed of lettuce.
  7. Serve with a wedge of lemon.
  8. 8 Servings as an appetizer
  9. 101 Calories, 11.25g Protein, 4.2g Fat, 3.1g Carbs, 1.2g Fiber, 1.9g Net Carbs
  10. 4 Servings as an entrée
  11. 202 Calories, 22.5g Protein, 6.4g g Fat, 6.1g Carbs, 2.4g Fiber, 3.7g Net Carbs
  1. If you want to serve this in a cocktail glass you do not need to drain the liquid. If molding, the way I did it, it needs to be drained so the ingredients will “stick” together and hold their form. Some places even serve this quite soup-like as a good hangover cure. That’s probably on a beach someplace where it’s party time any time. If you decide to make this as a soup, (see picture) you can skip the jalapeno and add spicy tomato juice to it or...leave in the jalapeno and add some diced or crushed tomatoes...or put half of the vegetables in your blender and puree to desired consistency.
  2. If you’re feeling a bit frisky you can add a few squid rings too.
  3. Crab is NOT marinated in the citrus. I used Dungeness crab as it is what’s abundant here in the Pacific NW. Good quality canned crab is fine and just be sure to drain it. I don’t use it but I also think imitation crab would work as well.
  4. If you like the flavor of orange with seafood but do not want to use orange juice as the acid add ¼ t orange extract to lime juice.
  5. I have had Cerviche with garlic in it and didn’t like it. If I am going to eat the expensive ingredients in this dish I want to be able to taste them.
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Low Carb Cream Of Fennel Soup

Cream Of Fennel SoupI have had people email me asking about doing more actual soup recipes.  I have made a million soups over my lifetime and it seems to me it is so easy to follow my Cream Of Anything Soup recipe and do you own thing, but this particular cream of fennel soup might be a bit more difficult to come up with on your own, so here it is.  It is unbelievably tasty, is actually easier to make than you might think, and even better the next day.

This is absolutely a complete meal when served with a salad.  The fat content is not for the faint of heart, I believe all the fats I use are extremely healthy, I don’t care about calories, and remember, high fat content is high on the satiety level.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Cream Of Fennel Soup
  1. 4 Fennel Bulbs
  2. 1 Large Yellow Onion Chopped
  3. 2 Large Leeks Cleaned & Chopped
  4. ½ C Oil Or Butter (I Use Lard As Butter Can Tend To Burn)
  5. 1 C White Wine (Dry)
  6. 2 T Chicken Base
  7. ¼ t Ground Coriander
  8. ¼ t Ground Anise Seeds (Not Pods)
  9. ¼ t Ground Cardamom
  10. ¼ t Nutmeg Or Mace
  11. ⅛ t Ground Cloves
  12. 6 C Water
  13. 2 C 40% Heavy Cream
  14. 8 T Melted Butter
  15. 8 T Sour Cream
  16. 8 t Fresh Chives (Of Course Dried Works As Well And What I Used Because I Forgot To Buy Fresh)
  17. Salt & Pepper To Taste
  1. Cut off tops & bottoms of bulbs and chop into ¾” pieces.
  2. Heat oil in large pan to medium low & add fennel, onion, leeks and stir to mix. Cook for 20-25 minutes, stirring often and cook until all vegetables are soft & mushy.
  3. Mix in coriander, cardamom, clove, and anise.
  4. Add wine and simmer 3-4 minutes or until reduced by ½.
  5. Add water, chicken base, and heat.
  6. Take off heat and using either an emersion blender (best) or your blender (which you will need to do in batches) process until mostly smooth and I left mine just a bit chunky. Taste for salt and add more if necessary.
  7. Blend in heavy cream.
  8. Ladle into bowls, drizzle on butter, add sour cream and top with chives.
  9. 8 Servings
  10. 559 Calories, 2.2g Protein, 38.8g Fat, 12.8g Carbs, 4.1g Fiber, 8.7g Net Carbs
  1. I didn’t do it but if you want to add a little protein you could sprinkle a little bacon on top or...add one of my many salads that already call for bacon.
  2. Leave off the sour cream to make it paleo.
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Low Carb Brussels Sprouts Jicama Salad

Brussels Sprouts Jicama SaladAwhile back, when I was messin with various salads using jicama, one of them was this Brussels sprouts jicama salad.  I took a photo of it, wrote down everything, ate it, loved it, and promptly lost my written down recipe scratches.  I have made it again and this time I’m posting it right away as I do have lots of little pieces of paper with all kinds of thing on them and yes, I do lose some of them.  Also see Jicama Strawberry Cucumber Salad & Saucy Crunchy Peanut Salad

When you see toasted almonds in a recipe anywhere on this site, I do them on top of the stove in a skillet, using a little bacon grease with maybe 1-2 t depending on how many I do.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Brussels Sprouts Jicama Salad
  1. 8-10 Fresh Brussels Sprouts
  2. 1 C Matchstick Jicama
  3. ½ Lb Sautéed Crispy Bacon
  4. ¼ C Toasted Almonds
  1. ⅓ C Olive Oil
  2. 2 Limes Juiced
  3. ¼ t Salt
  4. 1 T Low Carb Sweetener Of Choice* (Just Like Sugar Powdered To Keep It Paleo)
  5. Fresh Ground Pepper
  1. Thinly slice Brussels sprouts. (If you have a mandoline that should be perfect).
  2. Top with bacon, almonds and jicama.
  3. Mix all dressing ingredients & drizzle over salad.
  4. Add lots of fresh pepper.
  5. 4 Servings
  6. 351 Calories, 9.6g Protein, 19.9g Fat, 8.5g Carbs, 4.1g Fiber, 4.4g Net Carbs
  1. Blanching your shaved Brussels sprouts for about 8-10 seconds will not only perk up the color but also soften them just a little. Of course they will need to be drained and cooled before use.
  2. It is best to mix your salt (and Just Like Sugar if using) into the lime juice as salt does not dissolve well in oil.
  3. I actually use 1 drop of Sucralose but Just Like Sugar will keep it paleo.
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Low Carb Sloppy Piggy

We of course all know what a sloppy joe is and we know that it is made with ground beef.  But what the heck is a sloppy piggy?  Not really so different from its cousin the joe but this is made with pulled pork.  One of my childhood remembrances was eating sloppy joes and my mom didn’t care that we got dirty.  Let’s face it, most times your mom does care when you get dirty, and I actually used to eat dirt…but she didn’t know.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Sloppy Piggy
  1. 1 Lb Pulled Pork Chopped Into Smaller Threads
  2. ¼ C Butter (I Use Lard)
  3. 1½ C Yellow Pepper (Any Color Can Be Used But Yellow Is A Good Contrast-Sort Of)
  4. 1 C Finely Diced Onion
  5. 1 t Crushed Garlic
  6. 1 Cn Crushed Tomatoes (Diced Will Work As Well)
  7. 1 T Tomato Paste
  8. Water To Thin As Necessary (Start With ½ C)
  9. 3 T White Vinegar
  10. 2 t Mustard
  11. 1 T Just Like Sugar Brown (Optional And I Did Not Use It)
  12. 1 T Paprika
  13. 1 t Cumin
  14. 1½ t Salt (More To Taste)
  15. 1 t Pepper
  16. Large Lettuce Pieces (Romaine) To Plop (Slop) Your Piggy On
  1. Heat oil to medium-low, add peppers & onions and cook until soft.
  2. Add garlic, tomatoes, tomato paste, vinegar, mustard and simmer to mix and heat.
  3. Add rest of ingredients, mix and lastly add pulled pork to heat.
  4. Plate on lettuce leaves (or not)
  5. 4 Servings
  6. 457 Calories, 30.2g Protein, 20.1g Fat, 11.1 g Carbs, 2.4g Fiber, 8.7g Net Carbs
  1. You will probably be surprised how much water this will use, especially after you mix in the pork. I actually use pulled pork to thicken several of the recipes on the site.
  2. I think 1 t of liquid smoke would be really good in this.
  3. You do not need any lettuce leaves especially if you don’t have them. Just slop piggies on the plates and enjoy.
  4. I also used salt and pepper on my lettuce.
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Low Carb Cauliflower Grits Cereal

Cauliflower Grits CerealSo at least for now this cauliflower grits cereal, which may be served either hot or cold, will be the last grits recipe for a while.  I have already posted Cauliflower Polenta Cakes and Fried Cauliflower Tater Tots and now it’s your turn to come up with your own.  You will need to prepare the Cauliflower Grits recipe and go from there.  There are certainly more that a couple ways to fix this so maybe one day fix it cold with toasted pecans and Sugar-Free Maple Syrup and another day fix it hot with butter, sliced almonds, heavy cream, and Just Like Sugar Brown to taste.  I’m thinking you will be able to come up with your own combinations.  There really is not a recipe as the cauliflower grits are your only guide to guild as you wish but I did put one as I took a picture of the way I happen to like it.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Cauliflower Grits Cereal
  1. ½ C Cauliflower Grits
  2. Water To Thin As You Like
  3. 1 T Chopped & Toasted Pecans
  4. 2-3 T Sugar-Free Maple Syrup
  1. Assemble as in order of ingredients shown.
  2. 1 Serving
  3. 136 Calories, 3.6g Protein, 11.2g Fat, 9.2g Carbs, 4.8g Fiber, 4.4g Net Carbs
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Low Carb Loaded Celery Root Home Fries

Celery Root Home FriesOh baby oh baby are these celery root home fries good.  You can certainly play doctor here as you can put your own ingredients in them. This sister’s recipe is plain Celery Root Hash Browns. The little circles of meat you see in each corner is fried chorizo and of course you can make this a completely vegetarian meal minus meat and every once in awhile I have this as a complete dinner.


As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Celery Root Home Fries
  1. 1 Large Celery Root (About 1-1½ Lbs Cleaned)
  2. 6 T Oil + More If Needed For Frying (I Use Lard Or Tallow & Sometimes Both)
  3. ½ Medium Onion
  4. 1 C Julienned Red Pepper
  5. ½ Lb Sauteed Mushrooms
  6. 1 C Shredded Cheddar Cheese
  7. ¼ C Sliced Green Onion Tops
  8. ¼ C Sour Cream
  9. ¼ C Salsa
  10. Other Topping Options Might Include: Bacon, Ham, Spinach etc.
  11. Salt & Pepper Fried Celery Root To Taste
  1. Peel and cut into ½” x 1½” rectangles.
  2. Put celery root in water to cover and cook until just tender 10-12 minutes. Drain well.
  3. Heat oil and sauté until golden brown.
  4. Remove cooked root, plate, leaving at least several tablespoons of oil in pan.
  5. Add onions & peppers and sauté. Top celery root.
  6. Sauté Mushrooms.
  7. Add onions, peppers and mushrooms to top of celery root.
  8. Top with cheese and microwave until cheese melts.
  9. Mix sour cream & green onions and top cheese.
  10. Drizzle with salsa.
  11. 4 Servings
  12. 351 Calories, 11.g Protein, 14.9g Fat, 15.7g Carbs, 3.3g Fiber, 12.4g Net Carbs
  13. 6 Servings
  14. 187 Calories, 7.3g Protein, 9.9g Fat, 10.5g Carbs, 2.2g Fiber, 8.3g Net Carbs
  1. Nutritionals are for listed ingredients.
  2. Other Topping Options Might Include: Bacon, Ham, Spinach etc.
Low-Carb Scams

Low Carb Celery Root Hash Browns

Celery Root Hash BrownsSo the story behind hash browns or hashed brown potatoes goes something like this:  A potato that has been shredded or riced (usually from leftover baked potatoes) and fried in a pan with some kind of oil or butter.  About the only difference I can make out between hash browns and home fried potatoes is the shape of the cut and what you can do with them.  Since I do not eat potatoes in any form but I do like to have breakfast for dinner once is awhile these celery root hash browns are just the ticket.  Yes, you can doctor up hash browns and serve eggs atop but they are usually served kind of plain Jane and so are these.   Super easy  to fix in a pinch when you don’t know what else to do for a last minute meal.  If you want to play doctor here is the recipe for Loaded Celery Root Home Fries and here is another other recipe using celery root Dilled Celery Root which also makes an easy side dish and is a great accompaniment to Stuffed Shrimp.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Celery Root Hash Browns
  1. 1 Large Celery Root (About 1-1½ Lbs Cleaned)
  2. ¼ C Butter
  3. Salt & Pepper To Taste
  1. Shred celery root in processor.
  2. Heat butter to fragrance, add celery root, fry until dark golden brown, turn and fry on other side.
  3. Salt and Pepper to taste.
  4. 4 Servings
  5. 144 Calories, 1.6g Protein, 11.5g Fat, 9.0g Carbs, 2.0g Fiber, 7.0g Net Carbs
  1. The celery root will not stick together very well as it has very little starch but it will cook down quite a bit as it does have moisture in the form of water. No, it should not spit at you.
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Low Carb Lemon Thyme Cauliflower Quinoa

Lemon Thyme Cauliflower QuinoaAs any of you who frequent this site know, it is no secret that I use a lot of cauliflower and this lemon thyme cauliflower quinoa is another.  It actually can be used as a cooled side salad or a warm side dish.  It is extremely easy to make and quite piquant. Picture not so good but get ready for tasty.


As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Lemon Thyme Cauliflower Quinoa
  1. 3 C Riced Cauliflower
  2. 2-3 Good Sized Minced Shallots
  3. 1 T Olive Oil
  4. 2 T Butter
  5. ¼ C Minced Parsley (I Cheated And Used 2 T Of Dried Parsley)
  6. 1 t Dried Thyme
  7. Juice 1½ Lemons
  8. Salt & Pepper
  1. Add olive oil and butter to skillet and sweat shallots for about 8-10 minutes.
  2. Add cauliflower, sprinkle with parsley and thyme, drizzle in lemon juice, mixing well. If serving warm only heat for 1-2 minutes as the cauliflower will cook very quickly.
  3. Remove from heat and if serving as a salad refrigerate for an hour.
  4. 4 Servings
  5. 110 Calories, 2.0g Protein, 9.3g Fat, 6.5g Carbs, 1.6g Fiber, 3.9 Net Carbs
  6. 6 Servings
  7. 73 Calories, 1.3g Protein, 6.2g Fat, 4.4g Carbs, 1.0g Fiber, 3.4 Net Carbs
  1. If you are planning on serving this later, as it is easily made ahead, then take off heat immediately, refrigerate and reheat if using as a side dish.
  2. I most often eat this as a cold salad.
  3. 1 T dried mint is also terrific.
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Julian Bakery’s Continuing Pathological Lies

Julian Bakery’s Continuing Pathological LiesYou know, I truly did think I was done with Heath Squier and the Julian Bakery’s Continuing Pathological Lies but hey, we all make mistakes and I made one.  I got an email from one of their customers a couple of days ago complaining about the “new size” of the “new” Paleo Wraps and wanted to maybe know what to do about it. Continue reading

Low Carb Dilled Celery Root

Dilled Celery RootThere is a pretty cool story behind the very simple recipe for these dilled “potatoes” and Spoiler Alert:  These are made with celery root.


Back in the summer of 1987 Bill Graham, the then manager of the Grateful Dead and who owned a home in Telluride, CO was driving up the box canyon road when he saw the sign that said “Dead End”.  Of course always thinking, thinking, thinking it occurred to Bill that Telluride would be a great place for a concert with his band.  Now I can say I have lived in many places during my lifetime and Telluride is definitely one of the most beautiful.

I lived on the third floor of a condominium directly overlooking town park and didn’t even need to buy tickets.  Just opened the windows and let the music flow in.  Oh yeah, and Mrs. Magnanimous rented out a spare lock-off bedroom to 10 people from California for the weekend for then kingly sum of $300.  Just to make myself feel good about charging so much I included breakfast  for two mornings.  After all was said and done they turned out to be 10 of the coolest people I had ever met…ever.  The whole 36 hr weekend was magical.  It was said that there were 10,000 people who descended on T-ride from all over the US which may not seem so many by today’s concert standards but remember, the whole of the Telluride population was probably shy of 2,000 residents.  I hear tell there were tents set up for miles and miles in the fields leading into town.

That same summer we were ambling through town and there was a new French restaurant that had open and which is still there to this day.  La Marmotte Sample MenuLa Marmotte New Years Eve 2017 Menu.  The weather was spectacular and there were tables set up all over the expansive lawn so we sat down to have lunch.  I have no recollection of what the main course was but whatever it was did not compare to the dilled potatoes sitting on my plate.  They were perfectly fried in gobs of butter  in a very Julia Child fashion.  They were simply swimming in butter with a little salt & pepper.

My absolute favorite food combination from this website is Stuffed Shrimp paired with this dilled celery root.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Dilled Celery Root
  1. 1 Large Celery Root (About 1-1½ Lbs Cleaned)
  2. 6 T Butter
  3. ¾ t Dried Dill Weed + More To Taste
  4. Salt & Pepper To Taste
  1. Peel and cut into ½” x 1½” rectangles. (See Picture)
  2. Put celery root in water to cover and cook until just tender 10-12 minutes. Drain well.
  3. Melt butter and gently stir into butter.
  4. Slowly sauté until golden brown.
  5. Sprinkle with dill weed, salt & pepper and serve.
  6. If your celery root is not swimming in butter then add some more.
  7. 3 Servings
  8. 245 Calories, 2.3g Protein, 23.0g Fat, 9.2g Carbs, 2.0g Fiber, 7.2g Net Carbs
  1. Most people will tell you to use dill rather sparingly but this dish is predicated on the flavor of the dill so don’t be skimpy.
Low-Carb Scams

Low Carb Scalloped Ham And Celery Root

Scalloped Ham And Celery RootThis scalloped ham and celery root recipe is a take on one of my old (cheap) college favorites.  Back in the day and in my case the late 60’s, one of the least expensive foods you could buy was potatoes.  At the time potatoes were about .49 for a 10 lb. bag and ham was about .49 per lb.  So if you think about it this recipe was a really inexpensive way to serve 4-6 hungry college students.

I have substituted celery root in place of the potatoes and used heavy cream in place of a roux made with flour and added milk.  In my world, today, this tastes so much better and of course back then not many people had ever thought about thickening with heavy cream much less heard of it…and celery root?…celery what?  The water injected crud that passes for ham today?..didn’t exist. So get yourself a nice fat-rat celery root and above all good quality ham that has not been injected with some saltwater crapola.

I think this dish has lots less than ¼ the carbs that it does when made with potatoes.  If you have a mandoline for slicing then I would suggest using it as celery root is very difficult to cut by hand and the mandoline will make short work of it.  If you don’t have one a great place to look, if you have one in your area, is a used restaurant supply house.  In fact if you can get to a restaurant supply house be careful, as it is quite easy to go nuts in them.  If you are going to invest in a mandoline I would suggest an adjustable bladed one as you can easily set the thickness of anything you wish to slice/cut.  Yes, you can of course cut it by hand by cutting it half and laboriously use a chef’s knife.  One last way would be to use the slicing blade on your food processor and the only problem may be that your processor may cut it too thin or thick.

If you want to add ½ C green peas for color then go ahead and it is simply for color and absolutely not needed.  My other name for peas is little sugar bombs.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Scalloped Ham And Celery Root
  1. 1 Medium Celery Root Halved & Sliced About ⅛” Thick (About 1-1½ Lb Cleaned)
  2. ½ Lb Good Quality Diced Ham ½” Cubes (Or Whatever Shape You Want)
  3. 1 T Butter
  4. ½ Onion Small Dice
  5. 1½ C Heavy Cream (Remember I Use 40% Heavy Cream)
  6. 1½ t Dry Mustard Powder
  7. 2 t Chicken Base
  8. ½ t Pepper
  9. 2 C Grated Cheese (I Use Gruyere & Sometimes Mixed With Cheddar)
  10. ½ C Green Onion Finely Chopped (These Add Additional Color & Virtually No Carbohydrate)
  11. 2 T Parmesan Cheese (Optional)
  1. Put celery root in water to cover and cook until tender 10-12 minutes. I can’t describe how tough these babies are to cut and how quickly they become tender. This is unknowable stuff. Put in large mixing bowl.
  2. Preheat oven to 325°
  3. Meanwhile sweat onions in 1½ t butter until tender and add to celery root.
  4. Add remaining butter, increasing heat, sauté ham chunks & add to celery root & ham.
  5. Slowly heat heavy cream, add chicken base, mustard powder, pepper and reduce slightly.
  6. Add cheese & green onions until cheese is just barely melty. Pour over celery root mixture and blend thoroughly.
  7. Put into glass baking dish and top with Parmesan cheese.
  8. Bake until bubbly and then if Parmesan cheese has not browned, broil for about a minute.
  9. 6 Servings
  10. 483 Calories, 19.2g Protein, 40.5g Fat, 4.5g Carbs, .6g Fiber, 3.9g Net Carbs
  11. 8 Servings
  12. 362 Calories, 14.4g Protein, 30.4g Fat, 3.4g Carbs, .4g Fiber, 3.0g Net Carbs
Low-Carb Scams

Low Carb Salmon Croquettes

Salmon CroquettesSalmon croquettes, or as I like to call them, little submarines on a plate.  I have certainly said it elsewhere that my mother was a terrific cook and one of the things, every once in a while, that she tried to shovel down our gullets were salmon croquettes.  I can tell you now that all three of us kids hate, hate, hated them and as you can imagine I did not eat them for many years.  When I decided to experiment and add a lot more ingredients  than my mom used and of course with the advent of better ways to eat salmon I came up with these.  Not much different than my originals but of course I do not use any panko or bread crumbs and now I realize how good they can be fried in lard.  Probably one of the biggest ways I get around using bread crumbs is the use of crushed fried pork skins.  It takes more than a rolling pin but your food processor will work quite well.  Yes, I do fry my own raw pork pellets from Willies since I also eat them as my diabetic popcorn but once they are crushed they can be used in all kinds of recipes.   A few examples might be:  Crunchy Deep Fried Chicken ChipsFried Cauliflower Tater TotsChicken KievCrab Cakes & Spicy Chipotle Aioli, and I even have a completely different recipe for Salmon Cakes & Tartar Sauce. In the picture above I paired  it with a buttery lemon wine caper sauce and of course you can use your own or perhaps try my Tartar Sauce.

If you don’t have the time or inclination to pop your own pellets then you can buy a 3 oz. bag through Netrition Pork Dust or a 1 lb. bag through Amazon Pork Dust Rind Breadcrumbs.  One of the reasons I like to pop and grind my own dust is that I am able to control the fineness of the grind.  Since I have never purchased either of these products (both made by the same company) I have no idea what the texture might be.  I contacted Bret at to see what the cup count of their 1 lb. bag would be and he graciously told me about 8 cups so you can see at $21.00 per bag, and if you don’t want to pop your own, this is a great way to get them.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Salmon Croquettes
  1. 1 Lb Canned Salmon (Yes, Fresh Is OK And Just More Time Consuming)
  2. ½ C Water
  3. 3 T Butter
  4. 1 Small Onion Very Finely Diced
  5. ¾ C Celery Very Finely Diced
  6. ¾ C Red Bell Pepper Very Finely Diced
  7. ¾ C Yellow Bell Pepper Very Finely Diced
  8. ⅓ C Finely Ground Pork Skins
  9. 2 T Dried Parsley (Fresh Is Fine If Finely Chopped)
  10. ½ C Mayonnaise
  11. 2 T Drained And Chopped Capers
  12. 1 T Worcestershire Sauce
  13. 2 t Dijon Mustard
  14. 2 t Old Bay Seasoning
  15. ¼ t Tabasco Sauce
  16. 2 Eggs Beaten
  17. ¼ C Sour Cream
  18. 1½ C Finely Ground Pork Skins (+ More Only If Needed)
  19. Oil Of Choice For Frying
  1. Slowly heat butter and water, dice all vegetables, add to butter & water, cover, and cook until soft. Drain if there is any water left or...better yet...uncover until it is all evaporated. Cool completely.
  2. Flake salmon making sure to discard any bones and put into a bowl. Blend in ⅓ C pork skins.
  3. In another bowl mix mayo, capers, Worcestershire sauce, mustard, parsley, old bay, and Tabasco.
  4. Beat eggs and sour cream until smooth, add 3 T to mayo mix and reserve the rest.
  5. Blend mayo mix into salmon making sure all is coated. At this point if you are not making immediately, cover and refrigerate for later. It is best chilled anyway.
  6. Put balance of egg mix on a plate, put ground pork skins on another plate and have a third plate to put finished croquettes on.
  7. Dividing salmon into 6 equal parts, form into little submarines.
  8. Roll each in the egg, then in the pork skins and put onto the third plate.
  9. Heat oil of choice (I do use lard) and when oil reached 340°-350° place each sub gently into the oil. When browned turn and brown 2nd side.
  10. Serve with lemon wedges and tartar sauce. I will say these are so flavorful that they are good just plain.
  11. 6 Servings
  12. 383 Calories, 27.5g Protein, 28.0g Fat, 5.0g Carbs, 1.6g Fiber, 3.4g Net Carbs
  1. Easy enough to make into hors d’oeuvres with a thin slice of lemon on top.
Low-Carb Scams

Low Carb Collard Greens With Smoked Pulled Pork

Collard Greens With Smoked Pulled PorkCollard Greens With Smoked Pulled PorkPerhaps if you didn’t grow up in the South you mightn’t have been exposed to collard greens let alone with smoked pulled pork.  I did not grow up in the South either but my mother was a woman of many talents, one of them was cooking, and she did make Collard Greens With Smoked Pulled Pork for us once in awhile.  She made it like most people with bacon, which was fine by us as we all loved bacon.  So this is my own rendition using collard greens with smoked pulled pork.  Same greens, same animal just with a little twist.  There are a couple of different ways to use this recipe:  1.) As a dinner side dish (on left) and 2.)  As a filling & hearty soup (on right)  Not sure why most every other greens recipes include so much sugar and I doubt you’ll miss it here since I’m pretty sure the people coming to this site are not looking for sugary recipes.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Collard Greens With Smoked Pulled Pork
  1. 2-2½ Lbs Collard Greens (Remember You Loose Weigh With The Unusable Ribs)
  2. 1 Lb Pulled Pork
  3. 1 Small Onion Dice Small
  4. 2 T Bacon Grease (Or Lard)
  5. 1 T Crushed Garlic
  6. 3 T Apple Cider Vinegar (You Can Also Use Unsweetened Rice Wine Vinegar)
  7. ½ t Red Pepper Flakes
  8. 1 T Chicken Base
  9. ½ t Liquid Smoke
  10. 1 t Butter Per Serving (Optional But Good)
  11. 2 C Water For Side Dish 4 C Water For Soup
  1. Heat grease in pot large enough to pack in the greens.
  2. Slowly sweat the onions, then mix in garlic.
  3. Making sure collards are grit-free cut the center rib out of each stalk.
  4. Cut into 1½" strips, turn and cut about 2" pieces.
  5. Mix water, chicken base, pepper flakes, & vinegar and pour over greens.
  6. Cover and slowly simmer for 2-2½ hours or until greens are tender.
  7. Add pork and heat thoroughly.
  8. 4 Soup Servings
  9. 419 Calories, 32.0g Protein, 14.4g Fat, 10.3g Carbs, 5.8g Fiber, 4.5g Net Carbs
  10. 6-8 Side Servings
  11. 210 Calories, 16.0g Protein, 7.2g Fat, 5.2g Carbs, 2.9g Fiber, 2.3g Net Carbs
  1. I do add butter to mine whether I make soup or a side. There is something about the way butter enriches anything.
  2. As a side dish it is best to put into its own container as you will want to eat (drink) the juices.
  3. If your pulled pork strands are too long, chop them a little. You want the pork recognizable but not so long they are a pain to eat or drip from the bowl to your mouth.
  4. If you like your greens a little less tender, cook maybe ½ hour less.
Low-Carb Scams

Low Carb Gingerbread Waffles

Gingerbread WafflesGingerbread WaffleSo the other day I made  a half recipe of Gingerbread and as you can see from the picture it didn’t turn out so well as I under-cooked it. Well, when life gives you lemons I say make lemonade.  The first thing I did was scoop out the center, drown it in heavy cream and ate it as kind of a gingerbread pudding.  Gads, it was really good.

Gingerbread WaffleGingerbread WaffleI’m thinking to myself that maybe, with a few minor alterations to the original recipe, I could make a waffle batter out it.  Well, well, it worked just beautifully.  A few crunchy toasted pecans, tons of butter, some Sugar-Free Maple Syrup and I have to say these gingerbread waffles are terrific.  Just eat for the number of people in your family and freeze the rest for another time.  They are not super crispy since there is no white flour in them but they are quite tender and with the addition of toasted nuts you get that crunch you may be looking for.  I have put this recipe under the Entrées Category and seriously they can be eaten for breakfast and also be used as a dessert with whipped cream.  If you have babies break into 4 pieces, give them a dry one, and let ’em make a mess.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Gingerbread Waffles
  1. 4 Eggs
  2. 4 T Melted Butter
  3. ½ C Just Like Sugar Brown
  4. 2 T Molasses
  5. 2 T Heavy Cream
  6. 2 T Sour Cream
  7. 1 C Almond Flour
  8. 6 T Coconut Flour
  9. 1 T Powdered Ginger
  10. ½ T Baking Powder
  11. ½ T Cinnamon
  12. 1 t Baking Soda
  13. ½ t Nutmeg
  14. ¼ t Powdered Cloves
  15. ¼ t Guar Gum
  16. ¼ t Xanthan Gum
  1. Preheat waffle iron to high.
  2. When you are ready to make your first waffle swab the iron with coconut oil.
  3. Beat eggs, then beat in molasses, Just Like Sugar, heavy cream, sour cream and melted butter.
  4. Mix dry ingredients, add wet to dry and blend well.
  5. Let batter rest for a 1-2 minutes.
  6. Using a large scoop, or about ½ C put batter in the middle of your waffle maker and spread around leaving about a 1½ inch border.
  7. Don't try to open waffle iron until green light says it's ready.
  8. 5 Waffles
  9. 391 Calories, 12.5g Protein, 20.2g Carbs 6.0g Fiber, 14.2g Net Carbs
  1. I added toasted pecans. You could add low carb fruit but I think the flavor of the waffle might over power any fruit you may use.
  2. If you compare this to an average 6" waffle the carb count is about one third.
Low-Carb Scams

Defense Nutrition vs Julian Bakery

Defense Nutrition vs Julian BakeryDefense Nutrition vs Julian Bakery. As we pretty much now know, Heath Squier and the Julian Bakery are unable to utter much truth.  In fact the only way I would know if Heath were telling the truth is if his mouth were sewn shut.  Julian Bakery is all over their own website, FaceBook and Twitter telling people how they make their Paleo & Primal Bars fresh in Oceanside, CA which seems to be pretty far from any truth I might know of. Continue reading

Low Carb Hot Crossed Meatloaf

Hot Crossed MeatloafHot Crossed MeatloafHot Crossed Meatloaf



Have you heard of hot cross buns?  Well, this is my version of hot crossed meatloaf.  That beautiful bacon is courtesy of Ben Meyer butcher/owner of The Old Salt Marketplace restaurant here in Portland and right down the street from me.  You won’t know this but I took a pig butchery class and my partner (lucky me) was Ben.  I have, over the last several years, become more and more dependent on getting my meats from their butcher shop.  I can’t begin to count the times I have had dinner with friends there and I have NEVER had anything that wasn’t to die for good. Their jowl bacon?-don’t even get me started.  I had the bacon  custom cut to ¼ inch thick and actually finished it with my torch.  Whoa, what flavor.  You will probably finish yours under the broiler but torched?  Oh boy is it good.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Hot Crossed Meatloaf
  1. ½ Lb 20% Hamburger
  2. ½ Lb Ground Pork
  3. 1 Egg
  4. ½ Cup Minced Onion
  5. ¼ C 40% Heavy Cream
  6. ¼ C Water
  7. 1 T Garlic Salt
  8. 1 t Salt
  9. ½ t Pepper
  1. Preheat oven to 350°.
  2. Mix egg, onion, heavy cream, water and spices in a bowl.
  3. Sprinkle in both meats and mix thoroughly.
  4. Mound the meat mixture into a 1½”x7” round pan. (Square will work as well)
  5. Begin tucking one piece of bacon, then another until you have what looks like a spoked wheel.
  6. Put into oven and bake 30-35 minutes.
  7. Your bacon may not be crisp and if not, turn on the broiler and broil until you get desired crispness.
  8. 4 Servings
  9. 453 Calories, 34.0g Protein, 32.4g Fat, 2.1g Carbs, .4g Fiber, 1.7g Net Carbs
Low-Carb Scams

Low Carb Fried Cauliflower Tater Tots

fried cauliflower tater totsSince I made that fatal mistake ending up with Cauliflower Grits instead of mashed cauliflower I have gone nuts making new recipes with it and these fried cauliflower tater tots are one of the results.  Cauliflower Polenta Cakes is another.  Is that ketchup in that bowl you may be asking?  Why yes it is.  Not regular high carby ketchup but Sugar-Free Ketchup.  I can’t imagine eating tater tots without ketchup.

There are recipes everywhere for oven baked/fried tater tots but they are nothing like these fried puppies and when eaten, there is zero cauliflower taste.  For all the world you will think you are eating real potato tots. Now we know that potatoes fry really well (the Maillard reaction) and/but so do Pork Rinds and we also know how crunchy pork rinds are and these babies are covered with them. My oil of choice was duck fat because if you have ever had french fries done in duck fat you would know why.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Fried Cauliflower Tater Tots
  1. 1½ C Cauliflower Grits
  2. ¾ C Parmesan Cheese
  3. ¾ t Garlic Salt
  4. ¾ t Pepper
  5. ⅜ t Onion Powder
  6. 3 T Beaten Egg Wash
  7. 1½ C Crushed Pork Rinds
Egg Wash
  1. 2 Eggs
  2. 2 T Sour Cream
  3. Oil For Frying.
  1. Mix first 6 tot ingredients thoroughly.
  2. Using 2 shallow bowls and l larger plate, put the remaining egg mixture in one bowl and the pork rinds in the second.
  3. Using a 1 T scoop make 36 balls for tots. Form each into a tiny football. Gently put into egg wash and then into pork rinds.
  4. Heat oil to between medium and medium high, cook 12 tots at a time and repeat.
  5. 6 Servings
  6. 243 Calories, 16.7 g Protein, 17.5g Fat, 6.4g Carbs, 2.6g Fiber, 3.8g Net Carbs
  1. You may have left over egg mix and you can save it for another use.
  2. I have included 2 T fat in the nutritionals.
  3. As I said I used duck fat to fry these.
Low-Carb Scams

Low Carb Cauliflower Grits

Cauliflower Grits



Came upon this recipe for cauliflower grits in a rather unusual way.  All I really needed was some mashed cauliflower but I didn’t want to go to the trouble of squeezing all the water out of it so I decided to see if I slowly baked a whole head at 275° that maybe most of that water would evaporate.  That part of it worked really well although I did have to bake it for a long time.  I covered it with foil and just forgot about it for more than several hours.  Because of this little find I no longer even make mashed cauliflower as this is so much easier and faster.

Since it turned out to be much drier than I thought it would be, instead of using my stick blender I put it is my processor.  Well dang…it DID NOT mash…at all.  Then I put it in a bowl and used the stick blender and that was a no-go too.  It really ended up looking like kinda dry cooked grits with a few specks from the roasting process which actually prompted me to make the Polenta Cakes recipe instead.  So I got to thinking what else I could do with this and my mind began to ran amuck. Since I had leftovers from the polenta cakes I froze the rest of it.  You can use this instead of mashed cauliflower in Grillades & Cheesy Cauliflower “Grits” or any other recipe that calls for mashed cauliflower and there are a lot of them on this site.  It can be used under Beef & Blue Cheese Parmesan Bake with Swiss Cream Steak or Braised Short Ribs and the list could go on and on.  I’m even thinking you might make a warm breakfast cereal with a little cinnamon, Just Like Sugar Brown and heavy cream, or maybe plain with some butter, toasted pecans and Sugar-Free Maple Syrup drizzled on it and here it is Cauliflower Grits Cereal.  Only thing I didn’t use was butter (I forgot).

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Cauliflower Grits
  1. 1 Head Cauliflower
  1. Preheat oven to 275°.
  2. Clean off leaves and end of core.
  3. Tent with foil and bake 2-3 hours depending of how large your head is.
  4. Cut into florets including the core, let cool completely, and process.
  5. 5-6 Servings
  6. 14 Calories, 1.1g Protein, .3g Fat, 2.7g Carbs, 1.3g Fiber 1.4g Net Carbs
  1. The sky's the limit with this.
  2. I used a rather large head and got 6 servings and of course that will vary depending on head size.
  3. You can easily do 2-3 heads at a time, portion it out and freeze it for later use. If you do this I would turn oven down to 250° and let 'em go for at least 3-3½ hours.
  4. That is my ½ cup scoop in the picture.
Low-Carb Scams

Low Carb Vegetable Pig In A Poke

Vegetable Pig In A PokeThis is not much to look at but boy oh boy it sure is tasty.  Of course it is good for breakfast, especially if you have kids to feed, but many times I feel like eating breakfast for dinner.  Vegetable pig in a poke is pretty much a complete meal and so low in carbs you can “Pig” out on it. Last August when I returned to Ohio for my 50th (yes, that’s a big 50 and I am getting old) class reunion my hostess Karen made and served this to about 20 people.  Not being able to eat flour, I fixed myself a steak.  I did take one bite (only to be polite) and it was really good so…I kept it in the back of my mind thinking I might try it with Carbalose flour and heavy cream.  I  have enhanced it with vegetables.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Vegetable Pig In A Poke
  1. 1 Lb Ground Pork Sausage
  2. 8 Oz Sautéed Mushrooms
  3. ½ Julienned Red Pepper
  4. 8 Oz Cheddar Cheese
  5. ¼ C Butter (Olive Oil)
  6. ¼ t Salt
  7. ¼ t Pepper
  1. 1 C Carbalose Flour
  2. ¾ C Heavy Cream
  3. ½ C Water
  4. 2 Eggs
  5. ½ t Salt
  6. 2 Drops Liquid Sucralose
  1. Preheat oven to 375°
  2. Barely sauté sausage and scatter into 8”x8” glass baking dish leaving any fat in pan.
  3. Add red peppers, sauté until soft, scatter over sausage, again, leaving any fat in pan.
  4. Add butter and sauté mushrooms, scatter over peppers, adding any leftover fat.
  5. Sprinkle with salt & pepper.
  6. Sprinkle in cheese.
  7. In medium bowl add all batter ingredients and beat until smooth. (I use my stick blender)
  8. Gently pour over mixture.
  9. Bake 35-40 minutes or until batter is set.
  10. Let rest 10 minutes and serve.
  11. 6 Servings
  12. 731 Calories, 30.3g Protein, 49.1g Fat, 9.4g Carbs, 5.5g Fiber, 4.9g Net Carbs
  1. You can also use a glass pie pan which of course cuts easily into 6 wedges...or 4 wedges for a larger portion.
  2. If you want it really gooey use full fat mozzarella cheese or mix the cheeses however you like.
  3. The addition of green onions might also be good.
Low-Carb Scams

Julian Bakery Going Around Coming Around

Julian Bakery Going Around Coming AroundThere is a term for what the Julian Bakery has practiced over the years called Economically Motivated Food Fraud EMFA and a more crude way of saying it might be “lying to make money”.  It has just come to light that not only is the Julian Bakery embroiled in a 3rd Lawsuit, they are also enmeshed in their 4th Lawsuit in as many years.  They 100% brought it on themselves, and this time as defendants in  Defense Nutrition LLC vs Julian Bakery Inc. I don’t know the charges yet but I imagine it may have to do with non-payment in the manufacturing of Paleo Bars, Paleo Protein Powders, and which may also include SAF Berberine, and Glycozin.   As they say:  What Goes Around Comes Around. 

So now I think I kind of get it.  Their Paleo Bars are being sold everywhere, including even E-Bay.  Julian Bakery hasn’t had the Coconut Shred flavor for at least 6 months and I think maybe much longer. Here are the Cinnamon Rolls, the Sunflower Butter, the Blueberry Tart, the Almond Fudge, and of course you get the idea.  These are probably people who ordered them directly from either Amazon or the company itself, realized how absolutely revolting they are, and thought what-the-heck let’s try E-Bay.  So on to the Paleo Wraps story… Continue reading

Low Carb Cauliflower Polenta Cakes

Cauliflower Polenta CakesCauliflower Polenta CakesCauliflower Polenta CakesCauliflower Polenta Cakes are definitely not what I started out to make-Oops.  All I needed was some mashed cauliflower.  Since we all know that Mashed Cauliflower, when done improperly, can be pretty watery I decided to see if I slowly baked a whole head at 275° that maybe most of the water would evaporate. Well that part of it worked really well although I did have to bake it for a long time.  I covered it with foil and just forgot about it for more than several hours.

Since it turned out to be much drier than I thought it would be, instead of using my stick blender I put it is my processor.  Well dang…it DID NOT mash…at all.  I put it into a big bowl and then used the stick blender but no matter how long I tried to get it mashed, it still had the texture of polenta so I decided to punt and as you can see it turned out really, really well.  I have said elsewhere that I use (very) old tuna cans as my Ring Molds and there they are for all to see.  Eating the first one just plain Jane fried & covered with a little browned butter and the second one I froze and plan to serve on a base of Tomato Basil Cream and I think it may be spectacular.

I can now think of lots of ways to use these polenta cakes let alone the baked cooked cauliflower. How about as the muffin for eggs Benedict?  Or the “grits” in the Grillades & Cheesy Cauliflower “Grits” recipe?  How about  under a pile of Creamed Hungarian Mushrooms?  Or with mozzarella cheese topped with marinara sauce?  OK, OK, I’m making myself nuts.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Polenta Cakes
  1. 1½ C Ground Pork Rinds
  2. 1½ C Baked & Processed Cauliflower (Yes, Including The Core)
  3. ¾ C Parmesan Cheese
  4. 1 Beaten Egg
  5. ¾ t Pepper
  6. ¼ C Butter For Sautéing
  7. 1-2 t Butter To Grease Rings
  1. Bake a tin foiled medium sized cauliflower at 275° until tender. It may slightly brown which only adds to the flavor.
  2. Cut into smaller pieces and process. You will have extra for other recipes.
  3. Put into mixing bowl, add egg, parmesan cheese, & pepper and mix thoroughly.
  4. Generously grease rings.
  5. Spread pork rinds on large flat surface and seat rings into rinds.
  6. Divide mixture, pressing into rings and they should be about ½” thick.
  7. Now take remaining rinds and cover top of polenta cakes.
  8. Do not try to remove the rings...yet.
  9. Heat butter.
  10. Gently slide each ringed cake into one hand then slide them into butter. Cover and let them cook about 6-7 minutes.
  11. Now you can take off rings. If they stick (and they might) using a blunt utensil, release them.
  12. Turn and cook remaining side for another 6-7 minutes or until rinds are well browned.
  13. 6 Servings
  14. 234 Calories, 14.8g Protein, 19.4g Fat, 1.6g Carbs, .7g Fiber, .9g Net Carbs
  1. I know you could cut up the cauliflower before baking it and at this point, I don't think enough of its water would evaporate so my advice is just do it low and slow for the best results. If anyone comes up with a better way please, let me know.
  2. I got 3 cups of "gritty" cauliflower and using a ½ cup scoop, I froze the rest of it for later use.
Low-Carb Scams

Low Carb Mushroom Ham Cheese Quesadillas

Mushroom Ham Cheese QuesadillasMushroom Ham Cheese QuesadillasYou may think that it might be kinda difficult to make these mushroom, ham, cheese quesadillas low carb but you would be wrong.  There are lot of recipes on the internet but this may be the lowest carb quesadilla you will find as they are made with my Flaxseed Meal Crêpes which have virtually zero carbs in them.

They are not going to be super crispy like a quesadilla made with a flour tortilla but they are crispy, can be picked up like any other quesadilla and taste great never-the-less. In fact they don’t even taste like a Mexican dish as they do not have Mexican spices or flavors of any kind so get that out of your mind. The dippings in the bowl were sour cream and a roasted red pepper aïoli made to look like Yin & Yang.  Don’t know if I nailed the food styling but this recipe is spot on.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Mushroom Ham Cheese Quesadillas
  1. 1 Recipe Flaxseed Crepes (12)
  2. ½ Lb Small Cubed Dry Ham (Or Tasso If You Have It)
  3. ¾ Lb Chopped Sautéed Mushrooms
  4. 3 T Olive Oil (Divided)
  5. 2 T Butter (Divided)
  6. ½ C Finely Chopped Sautéed Onions
  7. ½ C Orange Or Yellow Pepper
  8. ⅓ C Chopped Roasted Red Peppers
  9. ½ Lb Cheddar Cheese
  10. ½ Lb Gruyere Cheese
  11. ½ t Salt
  12. ¼ t Pepper
  1. Chop and sauté mushrooms in 2 T olive oil. Set aside.
  2. Sauté onions & peppers in remaining olive oil. Add to mushrooms. Add roasted red peppers.
  3. Sauté ham & add to mushroom onion mixture.
  4. Divide mixture into 6 equal portions.
  5. Put 1 t butter in sauté pan on medium heat, add 1 flaxseed crêpe and top with mushroom mixture.
  6. Mix cheeses, top each quesadilla, cover with a second crêpe & cover pan until cheese melts.
  7. Put in warm oven until finished with all quesadillas.
  8. Serve with sour cream.
  9. 6 Servings
  10. 767 Calories, 45.8g Protein, 62.0g Fat, 8.1g Carbs, 5.0g Fiber, 3.1g Net Carbs
  1. Nutritionals include flaxseed crêpes.
  2. Though I didn't use them I think small shrimp might also be a great addition.
Low-Carb Scams

Low Carb Jicama Strawberry Cucumber Salad

Jicama Strawberry Cucumber SaladI have been on a jicama kick lately and this jicama strawberry cucumber salad, with only a hint of sweetness, is about as light and tasty as it sounds.  I have eaten jicama for many years, know a lot of different ways to use it and it is a naturally low carb food. Here are a couple other salads with jicama as an ingredient Saucy Crunchy Peanut Salad and Bacon Almond & Avocado Salad 

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Jicama Strawberry Cucumber Salad
  1. 4 C Grated Jicama
  2. 1 Medium Cucumber Peeled & Halved With Seeds Removed
  3. 16 Medium Strawberries (2 Each Person)
  4. ¼ C Chopped Cilantro
  5. ⅓ C Olive Oil
  6. 2 Limes Juiced
  7. 2 T Low Carb Sweetener Of Choice* (Just Like Sugar To Keep It Paleo)
  8. 1 t Poppy Seeds
  1. Grate jicama and put in mixing bowl.
  2. Cut cucumber halves into three lengths each cut into ½” pieces and add to jicama.
  3. Quarter then halve strawberries (8 pieces each) and add to bowl.
  4. Mix rest of ingredients, pour over veggies and toss lightly.
  5. Plate.
  6. 8 Servings
  7. 109 Calories, .7g Protein, 8.9g Fat, 7.9g Carbs, 3.6g Fiber, 4.3g Net Carbs
  1. One of the cool things about jicama is that it will not turn brown so if you want to grate it ahead of time it will be fine.
  2. If you end up with leftovers it will turn pink from the strawberries but will of course taste great.
  3. *I use 2 drops of liquid Sucralose.
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Low Carb Creamed Onions

Creamed OnionsNo not those old Thanksgiving day only creamed onions, I’m talking serious onions here. I’m talking several kinds of onions and not a pearl onion in sight. This recipe should easily replace the creamed onions of yesteryear cause…this is today. I use a LOT of onions in various recipes on this site and they don’t seem to particularly affect my blood sugar so thought this does not have a high carb count check your blood sugar just to make sure you are OK.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Creamed Onions
  1. 2 Lg or 3 Smaller Leeks
  2. 1 Large Julienned Yellow Onion
  3. ¼ C Butter
  4. 2-3 T Water
  5. 1 T Dried Chives
  6. 2 t Chicken Base
  7. ½ t Dried Thyme
  8. ¼ t Nutmeg
  9. ¾ C Heavy Cream
  10. ¼ C Green Onion Tops
  11. Freshly Ground Pepper
  1. On medium-low heat large sauté pan with butter and water.
  2. Cut off ends, cut leeks in half, cut into ¼" slices put into cold water, swish them around to clean out grit and put into pan with the julienned onion. Don't worry about any residual water in the leeks as it will evaporate.
  3. Cover and slowly cook down until tender.
  4. Uncover, add rest of ingredients and reduce heavy cream.
  5. Blend in green onions at very end.
  6. Grind in lots of pepper.
  7. 6 Servings
  8. 237 Calories, 22.5g Fat, 1.6g Protein, 8.9g Carbs, 1.3g Fiber, 7.6g Net Carbs
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Low Carb Chocolate Almond Butter Fat Bombs

Chocolate Almond Butter Fat BombsA year ago I said I was not going to post any further desserts for a variety of reasons and I do not consider chocolate almond butter fat bombs, or any other fat bomb for that matter, a dessert.  Yes, that is the category they are listed under and they do have a bit of sweetness to them but they are so healthy I really discount them as desserts.  You can substitute peanut, macadamia, walnut,  pecan, hazelnut, cashew, tahini, or any other nut butter you wish.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Chocolate Almond Butter Fat Bombs
First: Chocolate Layer
  1. 2 T Coconut Butter
  2. 2 T Coconut Oil
  3. ⅓ C Almond Butter
  4. ¼ C Cocoa Powder
  5. ¼ t Vanilla Extract
  6. 5 Drops Liquid Sucralose
Second: Almond Butter Layer
  1. 2 T Coconut Butter
  2. 2 T Coconut Oil
  3. ⅓ C Almond Butter
  4. ¼ t Vanilla Extract
  5. 5 Drops Liquid Sucralose
  1. In two separate bowls heat coconut butter & coconut oil together mixing well.
  2. In fist bowl add almond butter, cocoa powder, vanilla, sweetener and mix well.
  3. In second bowl add almond butter, vanilla, sweetener and mix well.
  4. Line up 10-12 mini muffin cups, fill each with about 2½ t of the chocolate mixture and freeze for about 20 minutes.
  5. Line them up again and top with additional 2½ t of almond butter mixture and refreeze.
  6. Cover and keep in the refrigerator.
  7. I am going to say, depending on the size of your mini cups, you should get 10-12 bombs and I have listed nutritionals for both.
  8. 10 Servings
  9. 184 Calories, 17.5g Fat, 3.3g Protein, 6.1g Carbs, 3.1g Fiber, 3.0g Net Carbs
  10. 12 Servings
  11. 154 Calories, 14.6g Fat, 2.8g Protein, 5.1g Carbs, 3.1g Fiber, 2.0g Net Carbs
  1. As I said above these can be made with the nut butter of your choice.
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Low Carb Tomato Basil Cream

Tomato Basil CreamThis tomato basil cream is not an original recipe by anyone’s stretch of the imagination but it can be so good on lots of things I thought I would just list it as a sauce instead of with any particular food.  In the picture there is a gorgeous hunk of fresh Pacific Coast Coho salmon underneath but you can use this with spaghetti squash, shrimp, and other types of fish as well.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Tomato Basil Cream
  1. 1½ C Heavy Cream
  2. 1½ C Rough Chopped Roma Tomatoes (4-6 Depending On Size)
  3. ½ C Freshly Chopped Basil Leaves
  4. 2 t Crushed Garlic (+ More To Taste
  5. 2 t Chicken Base (+ More To Taste)
  6. Freshly Ground Pepper
  1. Put cream and tomatoes in proper size bowl and using a stick blender blend until just thick. If you don't have a stick blender then use your food processor.
  2. Pour into sauce pan, add basil, garlic and chicken base, and heat.
  3. Spoon over food to be sauced.
  4. Add freshly ground pepper.
  5. 6 Servings
  6. 237 Calories, 22.9g Fat, 2.2g Protein, 7.6g Carbs, 1.0g Fiber, 6.6g Net Carbs
  1. Certainly may add lemon if serving with seafood.
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Low Carb Pico de Gallo

Pico de GalloYou know, I have made pico de gallo for many years and of course it is low carb all by itself.  Didn’t occur to me to make a post about it…until now.  You can’t just pig out on it (it’s so easy) but as a ¼ C garnish-condiment with just about anything, it is terrific.  Pico de gallo can be a somewhat subjective taste so if you want to adjust to your tastes be my guest.  The flavors I use are the way I happen to like it balanced.  Very good served as a side with Chicken Enchiladas and Spanish Rice for an authentic Mexican dinner.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Pico de Gallo
  1. 1 Lb Roma Tomatoes
  2. ½ C Minced Red Onion
  3. ½ C Chopped Cilantro
  4. 1 Lime Juiced
  5. 1-2 Jalapeno Peppers (To Taste)
  6. 1 t Crushed Garlic
  7. ½ t Salt
  1. Finely chop tomatoes, red onion, and jalapeno peppers and put into a bowl.
  2. Squeeze in lime juice, add garlic, sprinkle in salt add chopped cilantro, mix thoroughly, and refrigerate for at least an hour, allowing flavors to mix.
  3. 8 Servings
  4. 27 Calories, .6g Fat, .7g Protein, 5.2g Carbs, .8g Fiber, 4.4g Net Carbs
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Low Carb Smoked Kielbasa Sauerkraut Soup

Smoked Kielbasa Sauerkraut SoupOh man is this smoked kielbasa sauerkraut soup good. Not only is it good, it is a filling meal all by itself because of the high fat content.  I first saw some similar recipe on a PBS series program with Marcia Adams called Amish Cooking From Quilt Country.  Perfect for me…a quilting program coupled with food.  My match made in heaven.  Well, it turned out Marcia did not make quilts but she did know cooking.  Sadly, Marcia Adams died in 2011 but she has always lived with me through this recipe as well as some of her other food.  I believe this to be Marcia’s Original Recipe and certainly is different from mine.  If you look at the original recipe you will notice both milk and half & half as two of the ingredients.  I tried making the recipe twice to absolutely no avail.  Both times it curdled.  Not to say it didn’t taste good, it did, but gads it was not pretty to look at.

So this is my rendition now, it’s made with heavy cream and the good news?  It absolutely does not curdle.  The original recipe may have had thyme in it which to my mind sounds really good so if it sounds good to you, add a pinch or two.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Smoked Kielbasa Sauerkraut Soup
  1. 1 16 Oz Jar Sauerkraut (To Include Juice)
  2. 12 Oz Good Quality Smoked Kielbasa
  3. 2 C Heavy Cream
  4. 2 C Water
  5. 2 T Butter
  6. 1 Medium Onion Small Diced
  7. 1 Large Stalk Celery Small Diced
  8. 1 T Chicken Base
  9. 1 t Liquid Smoke
  10. ½ t Dried Dill
  11. ½ t Pepper
  1. Put butter in sauce pan on medium low and sweat the celery and onions making sure the celery is tender.
  2. Meanwhile cut your kielbasa into ½” cubes and add to cooked vegetables.
  3. Add rest of ingredients, bring to hot cooking about 5-10 minutes.
  4. 6 Servings
  5. 401 Calories, 48.7g Fat, 9.7g Protein, 5.8g Carbs, 1.4g Fiber, 4.4g Net Carbs
  1. If the kielbasa you buy ends up to being over 12 oz. then for Pete's sake use it all.
  2. Now how simple is this soup?
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Low Carb Crispy Chicken Under Onion Shroom Cream

Crispy Chicken Under Onion Shroom CreamNo white meat here but instead crispy thigh meat chicken served under an onion mushroom cream sauce and it’s a match made in heaven.  We are going to combine some of the recipes found on this site, add a few ingredients and oh well, you’ll see.  Not sure about all of you out there but for me I can get tired making the some old recipes month after month and then year after year.  I like to mix things up making different tastes and this is one of those mix-mash-ups.  My gravies never have flour in them and they are pretty much very high fat as I use reduced 40% heavy cream.

You will need the recipe for Crunchy Deep Fried Chicken Chips and then we’ll make the gravy.  You can mix up the mushrooms you use and at least for me, and because I have them and grind my own dust, I will be adding porcinis as dust.

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Crispy Chicken Under Onion Mushroom Cream
  1. 1 Recipe Crunchy Deep Fried Chicken Chips
  2. 1 Large Slivered Onion
  3. 1 T Butter
  4. 1 T Olive Oil
  5. ½ Lb Mushrooms
  6. 2 T Butter
  7. 2 T Olive Oil
  8. 2 C Heavy Cream
  9. 2 t Chicken Base
  10. 1½ t Porcini Dust
  11. 1 t Pepper
  1. Slowly caramelize onions in butter/oil mix. Remove and set aside.
  2. Sauté mushrooms in butter/oil mix. Remove and set aside.
  3. Add rest of ingredients reducing cream slightly, add back onions, mushrooms and heat.
  4. Top chicken chips.
  5. 6 Servings
  6. 919 Calories, 44.6g Fat, 40.6g Protein, 5.8g Carbs, .7g Fiber, 5.1g Net Carbs
  1. Nutritionals include the chicken chips.
  2. Want a more herby sauce? Add the ones you like.
  3. Want wine? Add it.
  4. Like bacon? Crumble some in.
  5. Rather have the sauce with pork? Go for it.
  6. Rather have the sauce on a steak? Use a steak.
  7. Your kids like meatballs? Yep, great with meatballs too.
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