Tag Archives: paleo recipe

Low Carb Rocket Fuel

Low Carb Rocket FuelLow Carb Rocket FuelLow Carb Rocket Fuel.  This not all my recipe and I even took the name because it seemed so apropos.  It is not so killer spicy hot that it’s only good for a few people, but rather designed to add heat to your liking.  Of course I changed some of the recipe to reflect low carb like the pear and the sugar, and yes I even omitted a couple of ingredients like Tabasco but the absolute essence of the recipe still remains intact. For comparison, here is the original recipe and even they took it from a restaurant.  The second picture is to show it accompanying my dinner and you can see how little it takes.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am not sponsor-compensated for recommending a product that I use***

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

Rocket Fuel
  1. 1 C Drained Sliced Jarred Hot Jalapenos
  2. ¼ C Jalapeno Juice (From The Same Jar)
  3. 2 T Chopped Cilantro (More If Wanted)
  4. 1 T Just Like Sugar Brown***
  5. 1 T Lime Juice
  6. 2 t Fish Sauce (Optional & I Used It)
  7. 2 t Crushed Garlic***
  8. 1 t Chili Garlic Paste
  9. ¼ t Cayenne Pepper
  10. ¼ t Cumin
  11. ¼ t Crushed Oregano
  12. ¼ t Ginger Powder
  13. 1 Cup Finely Chopped Daikon Radish
  14. Water To Consistency Desired (Saved From Daikon Cooking)
  1. Chop daikon radish and simmer in 1 C water until very soft.
  2. In bowl large enough to hold at least 3 cups (or a small processor) add rest of ingredients.
  3. Drain and rinse cooked daikon radish, add to rest of ingredients, process to a fine consistency adding water as necessary. I used my stick blender because for this particular job it was the best tool.
  4. 12 Servings
  5. 4 Calories, 0.1g Protein, 0.0g Fat, 0.2g Carbs, .01g Fiber, 0.1g Net Carbs
  1. As you can see this is basically a zero carb food so...eat it with abandon.
  2. Want it hotter? First be sure you use hot jalapeno peppers & juice and a sure fire way to get it hotter is to use (a little) more chili garlic paste.
  3. Since I was testing this for the first time I used raw jicama which stayed a little chunky and which is why I am suggesting simmered daikon radish.
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Low Carb Italian Parmesan Garlic Wings

Low Carb Italian Parmesan Garlic WingsLow Carb Italian Parmesan Garlic WingsLow Carb Italian Parmesan Garlic WingsLow Carb Italian Parmesan Garlic WingsLow Carb Italian Parmesan Garlic Wings.  What kind of combo is Parmesan & garlic?  My taste buds say they are a marriage made in heaven and if you already have the dry herb ingredients used in Italian Dipping Oil you are in the home stretch.  These wings could not be much easier to make and most of your time will be spent waiting for them to finish in a hot oven.  I have listed the ingredients below so you have the whole recipe all together. I served mine with Brianna’s Asiago Caesar Dressing to dip into but they really didn’t need it as they are fabulous on their own.

The dry herb & spice mixture can just sit in a jar until further use.  I use it in Traditional Spaghetti Sauce over squash or mung bean sprouts, sprinkled on top of an occasional low carb pizza, on all kinds of vegetables, and any other thing you can think of where Italian herbs are called for. Think Ham & Cheese Pinwheels and maybe even some Carbalose Italian Parmesan Garlic Knots. This is an extremely easy and useful herb/spice blend.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am not sponsor-compensated for recommending a product that I use***

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

Italian Parmesan Garlic Wings
  1. 3 Lbs Split Chicken Wings
Dry Ingredients
  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
Finishing Ingredients
  1. ½ C Olive Oil
  2. 2 T Parmesan Cheese
  3. 1 T Crushed Garlic
  1. Bring chicken wings to room temperature.
  2. Preheat oven to 425° .
  3. Line wings on a sheet pan(s) (on a Silpat if you have one) and put into hot oven.
  4. Bake 40-45 minutes.
  5. Combine all dried herbs & spices.
  6. When ready to serve wings combine 1 T spice blend, 1 T crushed garlic (or more to taste) with ½ C olive oil and 2 T Parmesan cheese, mix well, and put into a large bowl. Put wings into bowl and mix well-making sure all wings are well coated.
  7. 8 Servings As Appetizer
  8. 350 Calories, 21.4g Protein, 29.4g Fat, .7g Carbs, 0.0g Fiber, .7g Net Carbs
  9. 4 Servings As Dinner
  10. 702 Calories, 42.7g Protein, 58.8g Fat, 1.5g Carbs, 0.1g Fiber, 1.4g Net Carbs
  1. You WILL NOT use all the herb mix as the recipe makes quite a bit. Just save herbs and spices in a small jar and when you next 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. This is a very garlicky so enjoy it with good friends.
  6. I guarantee the dry mix ingredients are FAR superior to a packaged mix and yours will have zero sugar in it.
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Low Carb Mint Caper Sauce

Low Carb Mint Caper SauceLow Carb Mint Caper SauceLow Carb Mint Caper Sauce.  I’ve not made it a secret that I love, love, love lamb and that I am always looking for a new sauce to go with it.  We have a new grocery store here in Portland and I have been buying most of my meats there now because 1.) It is all Willamette Valley Grass Fed Organic and 2.) It is by far, less expensive than the New Seasons store I have been shopping in for the last 13 years.  Thus far EVERYTHING I have purchased from them has been fantastic and I feel fortunate in that they are nearly in my backyard. As we know Portland, OR is a pretty good size city. I bought ½ lb. of ground lamb which I love all my itself but I thought it might be fun to try a new sauce with it.  The recipe below is not anything unique but it is different. Here are several other lamb sauces you might try:  A more traditional Low Carb Mint Sauce and an absolutely wonderful Garlic Rosemary Aioli.  All three of these recipes are really good with lamb and all three recipes feature lamb in their pictures.  Did I say I LOVE lamb?

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am not sponsor-compensated for recommending a product that I use***

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

Mint Caper Sauce
  1. 6 T Olive Oil
  2. 1 T Anchovy Paste
  3. 3 T Capers
  4. 3-4 T Minced Shallots
  5. 1 T Distilled Vinegar (Apple Cider Works As Well)
  6. 2 t Dried Mint
  7. ½ t Crushed Garlic***
  1. Add all ingredients to small (mini) processor and pulse to desired chunkiness.
  2. Cover lightly and allow to sit on countertop for several hours.
  3. 4 Servings
  4. 193 Calories, .8g Protein, 21.7g Fat, 1.2g Carbs, .2g Fiber, 1.1g Net Carbs
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Low Carb Cinnamon Walnut Roll Crêpes

Low Carb Cinnamon Walnut Roll CrepesLow Carb Cinnamon Walnut Roll Crêpes. If you can make Carbalose Flour Cinnamon Walnut Rolls why can’t you put the same tastes into a crepe?  Well you can.  I just love that every little bite looks like a cinnamon walnut roll.  Again, very easy and fast to make and you will need a recipe of Flaxseed Meal Crêpes.


It is always fun to come up with something new and this was no exception but the bottom line question is always; will they taste good.  I’m glad you asked and well yes, they do and…they are a lot easier than the walnut rolls, and I mean a lot.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am not sponsor-compensated for recommending a product that I use***

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

Cinnamon Walnut Roll Crêpes
  1. 1 Recipe Flaxseed Meal Crepes
  2. 1½ C Small Chopped Walnuts (Pecans Work Just As Well)(Save A Little Nut Dust For Garnish)
  3. 2 t Cinnamon
  4. ¾ C Just Like Sugar Baking*** 18 Drops Liquid Sucralose*** Or Your Own Favorite Sweetener
  5. 12 Oz Softened Cream Cheese (Divided )
  6. 1 t Vanilla Extract
  7. ¼ C Heavy Cream + More If Needed To Make A Thin Drizzle
  1. Add nuts and cinnamon to a small processor and chop until relatively small. (See Picture). You don’t want to grind it just a fine chop. If you overdo it, don’t worry and the final product would probably look about the same. Reserve 2 T.
  2. Beat cream cheese, Just Like Sugar*** or 12 Drops Liquid Sucralose*** or your favorite sweetener, and vanilla.
  3. Mix in heavy cream and reserve ¼ C.
  4. Lay out crepes, smear with thin layer of the cream cheese mixture.
  5. Top with 2 T nut mixture and roll crepe.
  6. Add enough heavy cream (or water) to thin remaining ¼ C cream cheese mixture and drizzle onto crepes.
  7. Sprinkle with remaining 2 T nuts.
  8. 12 Servings
  9. 330 Calories, 8.0g Protein, 37.4g Fat, 5.3g Carbs, 3.0g Fiber, 2.3g Net Carbs
  1. I got so excited to try these that I didn’t get enough heavy cream as a thinning agent in the drizzle so I just kind of frosted them but for you? It should be thin enough to drizzle so if you need more heavy cream by all means use it.
  2. Hope you can see the size of the nut grind. You don’t want nut dust just very small and I have a mini processor that has a chop speed which I pulse with until I get what I want.
  3. If you only have Just Like Sugar Brown*** it works quite well in place of the Baking*** but will color the cream cheese without much color delineation between the layers of the crepes.
  4. Nutritionals include crepes.
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Low Carb Puttanesca Over Mung Bean Sprouts

Low Carb Puttanesca Over Mung Bean SproutsLow Carb Puttanesca Over Mung Bean SproutsLow Carb Puttanesca Over Mung Bean Sprouts.  I’m going out on a limb with this recipe but as I have eaten and cooked with mung bean sprouts, I realize what a truly versatile vegetable it is.  It has virtually no flavor of its own so it takes on the flavor of whatever it is cooked with and of course we see this time and again in Asian cuisine.  Why not use it as your “noodle” or pasta for pretty much anything and with this recipe, it is exactly what I have done.  I am pairing it with a zesty Puttanesca Sauce and in one word it is delicious.  If you have your own favorite tomato based marinara sauce then by all means use it but Puttanesca is not just any normal red sauce.  As far as I’m concerned, mung bean sprouts could replace pasta in many, many other dishes. Not all but again, many.  Other sprouts recipes include Mung Bean Sprouts SaladStir Fried Mung Bean SproutsChicken Parmesan, and they play a small role in the Vietnamese Shrimp Bowl.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am not compensated in any way for recommending a product that I use***

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

Puttanesca Over Mung Bean Sprouts
  1. 1 Lb Mung Bean Sprouts
  2. 2 T Olive Oil
  3. 1 Medium Yellow Onion Small Chopped
  4. One Can Anchovies Packed In Oil
  5. 2 T Crushed Garlic
  6. 2 T Tomato Paste
  7. 2 16 Oz Cans Diced Or Crushed Tomatoes
  8. ¼ C Drained Capers
  9. ½ C Rough Chopped Kalamata Olives
  10. ½ t Crushed Red Peppers Flakes
  11. 2 T Fresh Chopped Basil
  12. Parmesan Cheese (Omit For Paleo)
  13. Salt & Pepper To Taste
  1. Simmer sprout 4-5 minutes or until just beginning to turn translucent, and drain well.
  1. Put olive oil in a sauce pan over medium heat, add onions, stir occasionally, and cook until soft.
  2. Add anchovies & garlic cooking and stirring until the anchovies disintegrate.
  3. Stir in tomato paste, add the tomatoes, capers, olives, & red pepper flakes.
  4. Cover pan, turn down heat, simmer gently, and cook, stirring occasionally, until thick and saucy.
  5. Blend in basil, taste, and adjust flavors to your liking.
  6. Serve over whatever you choose. I have always used spaghetti squash but the mung sprouts are terrific and fewer carbs.
  7. 6 Servings
  8. 129 Calories, 3.7g Protein, 19.2g Fat, 8.9g Carbs, 1.4g Fiber, 7.5g Net Carbs
  9. 4 Servings
  10. 193 Calories, 5.6g Protein, 13.8g Fat, 13.3g Carbs, 2.2g Fiber, 11.1g Net Carbs
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Low Carb Cinnamon Flan

Low Carb Cinnamon FlanLow Carb Cinnamon FlanLow Carb Cinnamon FlanLow Carb Cinnamon FlanLow Carb Cinnamon Flan. I had a really hard time naming this concoction but finally came up with the word “Flan” because it has a sugar-free syrup served with it which is a little reminiscent of a real flan. Doesn’t really matter what you call it, it is delicious.  I can already think of a couple variations and one might be with raspberries and a couple of drops of almond extract as the two flavors go so well together.  Very, very easy to make.  It can be eaten as breakfast or dinner, which I did with a sausage patty and small salad or just as a really low carb dessert.  Anyway you cut it, it’s good, it’s easy and…your kids will love it.

I have started using Ceylon “True” Cinnamon and what a difference it makes.  I will be using the rest of the small bag and have purchased a one lb. bag which should last well beyond me and I am thinking of sharing it with someone I already have in mind.  Ceylon Cinnamon is kind of a taste altering experience if you have never had it, and I personally would never go back.  It is available on Amazon (not my favorite place to shop) as well as other places.  There is no mistaking it for regular cinnamon as it is MUCH lighter in color with a more subtle flavor. Recipes I have already used it in are the Carbalose Cinnamon Walnut Rolls but hey, I just got the stuff so give me a little time.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am not compensated in any way for recommending a product that I use.

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

Cinnamon Flan
  1. 6 Oz Cream Cheese ROOM Temperature
  2. 6 T Barely Melted Butter + 2 t Smeared In Bottom Of Baking Dish
  3. 6 Eggs ROOM Temperature
  4. ¼ C Just Like Sugar Brown (Paleo)
  5. ¼ t Cinnamon
  6. 12 Medium Strawberries Cut Into At Least 8-12 Pieces Each
  7. 2 T Sugar-Free Syrup Per Person
  1. Beat room temperature cream cheese, cinnamon and Just Like Sugar.
  2. Slowly add melted butter and mix until smooth, scraping as necessary.
  3. In a separate bowl, beat eggs then slowly add to cream cheese, scraping bowl several times, and making sure there are NO lumps.
  4. Begin heating oven to 375°.
  5. Grease 8”x8” glass baking dish with 2 t butter and put into oven. You want the butter just beginning to brown and the dish hot. Watch it closely or it will blacken and burn.
  6. Pour into heated 8”x8” baking pan and bake for 22-24 minutes. It will not happen immediately but IF your batter was at room temperature it should puff up like a balloon like Yorkshire Pudding only---it might not collapse.
  7. Your finished product should have the color and texture of a firm flan.
  8. 8 Servings
  9. 182 Calories, 5.7g Protein, 16.0g Fat, 2.0g Carbs, 0.3g Fiber, 1.7g Net Carbs
  1. Nutritionals include all ingredients listed.
  2. I'll update if it freezes well if, I can get some in the freezer.
  3. Just Like Sugar tabletop would be fine instead of the Brown. Just a slightly different flavor and it will not turn your flan that soft brown color.
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Low Carb Asian Cucumber Salad

Low Carb Asian Cucumber SaladLow Carb Asian Cucumber SaladLow Carb Asian Cucumber SaladLow Carb Asian Cucumber Salad.  Do not attempt to make this very easy recipe unless you have either a spiralizer or a mandoline as it would be neigh onto impossible to slice the cucumbers as thinly as they should be.  That said, this is an easy, easy recipe.

Asian cucumber salad is pretty close to most other Asian recipes in that it is a little sour, a little sweet, a little heat, a little salty, and a lot good. I do like to refrigerate mine for at least several hours but/and it is also good right after making.  The big difference is that the cucumbers will soften and, in my opinion be a little easier to eat. Don’t make the mistake of thinking there can’t possibly be enough sauce for all the sliced cucumbers as it is plenty.  As it sits, the salt in the tamari will draw out juices-be calm-it will be fine and the peanuts will add the final touches of salt. If Paleo, leave off the peanuts.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am not compensated in any way for recommending a product that I use***

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

Asian Cucumber Salad
  1. 2 Very Thinly Sliced Medium Size Cucumbers
  2. ¼ C Shallots Very Finely Diced (Or Minced)
  3. 3 T Sugar Free Rice Wine Vinegar
  4. 1 T Olive Oil
  5. 1 T Tamari
  6. 2 t Sesame Seeds
  7. 1 t Just Like Sugar Baking***
  8. ⅛ t Red Pepper Flakes (Or A Good Sized Pinch)
  9. ¼ C Chopped Or Crushed Salted Peanuts
  1. Slice cucumbers as thinly as possibly while making sure they will still hold their shape.
  2. In a small bowl mix rest of ingredients excluding the peanuts.
  3. Rest in fridge 2-3 hours.
  4. Serve in large bowl and sprinkle with peanuts.
  5. 6 Servings
  6. 39 Calories, .2g Protein, 2.8g Fat, 3.2g Carbs, 1.1g Fiber, 2.1g Net Carbs
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Low Carb Sautéed Bok Choy

Low Carb Sautéed Bok ChoyLow Carb Sautéed Bok ChoyLow Carb Sautéed Bok Choy.  This was actually my first Bok Choy recipe and I am just now getting it posted. It’s very easy assuming you have washed and dried your baby Bok Choy.  Other than that, it’s very smooth, fast sailing. The first was a Bok Choy Cucumber Salad which is to die for if you are looking for a really different cold salad. Bok Choy is one of those veggies you can brag about to your friends because they have probably barely heard the name, let alone ever eaten or used it.

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

Sautéed Bok Choy
  1. 4-6 Individual Baby Bok Choy (Depending On Size)
  2. 1 Head Garlic Peeled and Coarsely Chopped
  3. 2 T Olive Oil (Divided)
  4. ¼ C Tamari
  5. 1½ T Oyster Sauce
  6. 1 T Toasted Sesame Seeds (No, They Don't Need To Toasted)
  7. 4-6 Sautéed Shitake Mushrooms
  1. Trim ends leaving Bok Choy whole then wash thoroughly by swishing in cold water several times.
  2. Wrap in towel and put to dry thoroughly. Set aside.
  3. Rough chop garlic and sauté in 1 T hot oil stirring constantly until beginning to change color and getting crispy. (This is a very quick process). Remove from oil and set aside.
  4. Sauté mushrooms and set aside.
  5. Mix tamari and oyster sauce.
  6. Sauté Bok Choy in 1 T hot olive oil until well browned, turn & repeat. (They might spit depending on how well you dried them).
  7. Plate Bok Choy, sprinkle with mushrooms, crispy garlic, sesame seeds, and drizzle with sauce.
  8. 6 Servings
  9. 112 Calories, 4.0 Protein, 8.3g Fat, 7.7g Carbs, 1.8g Fiber, 5.9g Net Carbs
  1. This can also be served family style on a platter to let people serve themselves because it is such a lovely looking dish.
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Low Carb Bok Choy Cucumber Salad

Bok Choy Cucumber SaladBok Choy Cucumber SaladLow Carb Bok Choy Cucumber Salad.  This salad is quick, easy, pretty, different and piquant due to the dressing.  Be sure to pick baby bok choy or you won’t be able to eat the crunchy stems which of course would be a shame.  I bought white bok choy which I was told was better than the green stemmed Shanghai variety but at any rate make sure they are babies as you absolutely want to eat the stems.  The dressing could probably be used for many other vegetables like maybe cooked spinach, kale, or broccoli but it is just so good on a salad.

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

Bok Choy Cucumber Salad
  1. 6-8 C Chopped Bok Choy (About ½ Lb)
  2. 1½ C Cut Cucumber Sliced In Half
  3. 1 C Thinly Sliced Red Pepper Cut In Half
  4. 1 C Snow Peas Deveined and Cut On The Bias (Optional)
  5. ½ C Chopped Cilantro
  1. 3 T Olive Oil
  2. 2 T Oyster Sauce
  3. 2 T Tamari Sauce
  4. 2 T Sesame Seeds
  5. 1 t Rice Wine Vinegar (Sugar-Free)
  6. ½ t Crushed Garlic
  7. No Salt Or Pepper Should Be Needed
  1. Cut off the bottoms of the bok choy to release the leaves. Swish in cold water, drain and dry leaves. They often have grit wedged in the bottom just like a leek.
  2. Chop to bite sized pieces. If you are going to use in a day or two the leaves can easily be put into a plastic bag and refrigerated until ready to assemble salad.
  3. Combine salad ingredient in large bowl.
  4. In small bowl, add dressing ingredients stirring briskly with a whisk. Add to salad ingredients, tossing well.
  5. 6 Servings
  6. 110 Calories, 4.2 Protein, 7.9g Fat, 7.7g Carbs, 3.2g Fiber, 4.5g Net Carbs
  1. Yes, you can use any wrinkly lettuce you want and I might use kale instead. A smooth lettuce will not hold the dressing as well.
  2. Don't worry when any of your veggies turn brown and look like they might be pickled. It is caused by the darkness of the dressing.
  3. I put the snow peas in mine because I happened to have them, they are totally optional, but they do add a nice crunchiness and they are included in the nutritionals.
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Low Carb Cleaning Beef Tenderloin 101

Low Carb Cleaning Beef Tenderloin 101

In all the years I have been cooking I have cleaned many a Beef Tenderloin.  I think the idea of it intimidates most people but I l also think if they know how simple it is do it a lot more would at least give it a try and it’s really almost full-proof. Yeah, it can be messed up but only by a little and even that can be fixed.  Buying your Beef tenderloin is the easy part.  There is no rocket science to it.  You go into a trusted market and making sure it is a Choice slab of meat-buy it.  By the time we are finished we will have eaten everything.  The strap or chain meat all the way through the silver-skin which is usually  considered unusable scraps and to be thrown away.  Well, not this chicky.  I use and eat it all-with relish. From time to time you can will see that scrap pile get larger in the pictures.Low Carb Cleaning Beef Tenderloin 101

I didn’t show how to cut the silver-skin but I can only do so many things at once and using a knife and taking a picture is not possible for me.  The whole top of the tenderloin is encased in silver-skin which needs to be gotten to to begin your project. It is thin just like fish skin is and it is gotten rid of the same way.  The only difference is you can remove a fish skin with one swipe of your trusted flexible filet knife or chef’s knife, and because the tenderloin is rather round it must be done in more that several cuts (passes).  Always blade toward the large end of your tenderloin to keep from tearing the delicate flesh.  Yep, it may take a little time the first time you do this, but the satisfaction of finishing the job is extremely high.  Stick your knife between the silver-skin and the meat and cut upward, following the meat. Make as many passes as it takes but the idea is remove as much as possible and taking as little meat as possible. The pic below has a couple of tiny flecks of silver skin and they will have zero effect.  The slimey stuff on the side will come off by pulling it off with your fingers-it is not silver-skin.Low Carb Cleaning Beef Tenderloin 101

To clean the chain side meat.  OPPOSITE that little nugget of meat (the wing muscle) at the larger end of the tenderloin there is a natural side of fattty looking stuff. To separate it from the tenderloin follow with your fingers and then carefully following the side of the tenderloin,pull it straight back toward you. At both ends you will need to finish cutting it.  Believe it or not, depending how you cut it there are two good sized long rolled steaks and most restaurants (sensibly) use it for Beef Stroganoff.  I use them for 2-3 more steaks or cut up for Steak Tartare, or maybe even Grillades for Grillades & Cheesy Cauliflower “Grits”. I often enough cut some for Beef Blue Cheese Parmesan Bake.

Low Carb Cleaning Beef Tenderloin 101Now for the tricky part of that chain and once you have done it you’ll get it.  Cut off any fat off and put it in your scrap heap.  Now, there is some pretty tough stuff inter-twined in the chain (I just call it more silver-skin) which need to be scraped out.  So, you have to find it and…scrape it out.  Again, like taking fish skin off.  Starting at one end grab the offending skin and start pulling the meat off until you come to the other end.  My chain is still intact and ready to be cut any way I want to.  In this case I cut it into 2 6 oz. pieces to make 2 steak dinners.Low Carb Cleaning Beef Tenderloin 101

Turn your tenderloin around to the wing muscle.  This is a choice little one piece roast and perfect for two people.  Again, following the natural shape just gently pull it from the main tenderloin.  You will need to cut through that natural line until completely separated.Low Carb Cleaning Beef Tenderloin 101

Whew, an easy cut.  Nothing more with that baby.  Now you can finish any trimming of silver-skin and you are ready to begin cutting steaks etc. It is difficult for me to tell you how large to make your steaks, I can only tell what I do which is mostly 4 oz. steaks, the two chain pieces, 4-2 oz. pieces Carpaccio twice, 2-4 oz. packs for Tartare, maybe a 4 oz. package for Stroganofff  and lastly,  that sweet little wing roast.  Sometimes, the very ends can have a bit of embedded silver-skin that’s tough to get to so that’s what I may use for the Stroganoff.Low Carb Cleaning Beef Tenderloin 101 I couldn’t get all my cuts into the picture but for me, it was 22 total meals.  The tenderloin was 6.25 lbs. which means $2.84 per portion.  Again, for me and I told you I used everything which you will see below.  You will have some people with larger appetites than mine and then again, sometimes 4 oz will feed two people or like that gorgeous wing roast for two. A 5-6 oz filet is a pretty big steak and if you like them cooked any more than medium you may want to butterfly them.  That is all up to you.  You will not get what I did but it does show one thing, beef tenderloin is not nearly as expensive as you might think.

In the picture above I want you to look at that scrape heap in the back of the pic next to the scale. it’s now time to fix it.  The pan is probably 40 years old and has been pretty will dedicated to fat rendering for that long.  This is really fun.  Put all the scraps into the pan, lightly salt & pepper it, turn your oven to 350° and just put the pan into the cold oven. But wait..there’s more…                           

Cook for maybe 25-30 min. stir well, turn heat to 400° and cook until they turn into crispy critters. But wait, wait…there’s even more…

Appetizer for two

And then you hit gold-the rendered fat.  And there you have it.  No wasted tenderloin-at all.

Cleaning Beef Tenderloin 101
  1. Recipes are scattered throughout the post for ways to use this.
  1. None
  1. None
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Low Carb Green Beans Zucchini Basil Verde

Low Carb Green Beans Zucchini Basil VerdeLow Carb Green Beans Zucchini Basil VerdeLow Carb Green Beans Zucchini Basil Verde. There are probably hundred of recipes for a green verde sauce and this Green Beans Zucchini Basil Verde is another.  Verde can have a mixed and varied set of ingredients but it mostly seems to have capers & lemon juice which makes pretty much anything piquant.  The idea is to feature the meat, vegetables, or a combination of both without overpowering them and hopefully what this verde is doing here.

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

Green Beans Zucchini Basil Verde
Sauce Verte
  1. ⅓ C Fresh Chopped Basil
  2. ½ C Chopped Green Onion Tops
  3. 1 T Dried Parsley
  4. 2 T Capers
  5. 1 T Lemon Juice
  6. 2 t Dijon Mustard
  7. 2 t Dried Mint
  8. 1 t Crushed Garlic
  9. ¼ C T Olive Oil
  10. ½ t Salt
  11. ½ t Pepper
  12. More Salt & Pepper To Taste
  1. 1 Lb Green Beans Cut In Half Diagonally
  2. ¼ C Olive Oil (Divided)
  3. ¾ C Water (+ More As/If Needed)
  4. 1 Lb Zucchini Cut Into About ¾”x2-2½” Pieces (I Cut Mine Into Wedges)
  1. Put first 8 ingredients into processor, pulsing until everything is pretty well sticking to the sides.
  2. Scrape down sides, add olive oil, and process to a paste. Add more olive oil as/if needed to make a thick slurry.
  1. To large sauté pan, add water, 2 T olive oil & green beans, toss to coat, cover and simmer until beans are tender, water has evaporated, and to your liking. Set aside.
  2. Add last 2 T olive oil to sauté pan turn heat to medium and sauté uncovered until tender and they have reached a medium brown color.
  3. Add back beans, add sauce verde, and heat to serving temperature.
  4. 6 Servings
  5. 208 Calories, 2.3g Protein, 18.8g Fat, 10.8g Carbs, 4.7g Fiber, 6.1g Net Carbs
  1. Don't worry if your green beans wrinkle-it's perfectly normal. I actually let mine brown (caramelize) for a little added flavor.
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Low Carb Marriage Chicken

Low Carb Marriage ChickenLow Carb Marriage ChickenLow Carb Marriage ChickenLow Carb Marriage Chicken. No not me, I am not getting married and this Marriage Chicken is not for anyone’s wedding, but it was, at one time.  Got a pretty good story here.  Naomi Pomeroy is a native Oregonian who owns the restaurant Beast, (Don’t ya just love the name?) and it does kind of tell the story of the meat centric food and which is literally up and around the corner from when I live in NE Portland. I have eaten at this restaurant and it is almost a surreal experience.  This is A Sample Dinner Menu .  After two weeks, the menu goes POOF and is gone forever, only to be replaced with another-equally as spectacular.  The set price is $125. per person, for a six-course meal and some of the courses may be one, or at the most, two bites. They have only two seating an evening, the tables are communal, you can watch everyone running around cooking, and there are kitchen timers going off constantly.

Anyway, this Marriage Chicken recipe is inspired by Naomi.  It was the recipe she made up for her wedding and appropriately named Wedding Chicken.  I’ve called mine Marriage Chicken so as to not confuse the two.  I am not of the caliber cook (chef) Naomi is by a long shot, and would never pretend to be.  She is a James Beard recipient which is a pretty hard thing to come by.  This is Naomi’s Original Recipe featured in Bon Appetite Magazine that she came up for her…what else…wedding…and you can see how I tweaked it for low carb.  Tweaked or not this chicken is to die for and any marriage that can survive this garlicky dish is headed for success.

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

Marriage Chicken
  1. 8 Skin-On Bone-In Chicken Thighs
  2. ½ C Tamari Sauce
  3. ¼ C Olive Oil
  4. ¼ C Apple Cider Vinegar
  5. ¼ C Just Like Sugar Brown (Or Sweetener Of Choice)
  6. 3 T Fish Or Oyster Sauce (I Used Oyster Because It Is What I Have)
  7. 3 T Lemon Juice
  8. 2 T Crushed Garlic
  9. 2 t Powdered Ginger
  10. 2 t Salt (Omit If Using Fish Sauce)
  11. 1½ t Dried Thyme
  12. 4 Jalapeno Peppers Seeded & Sliced (I Used Pickled Jalapenos-They're Easier)
  1. Excluding chicken & olive oil, put rest of ingredients in a small mixing bowl and stir until salt & Just Like Sugar are dissolved then, add oil. (Salt does not dissolve well in oil of any kind).
  2. Put chicken into a plastic bag, pour in marinade and refrigerate for 12-24 hours. (I save every produce plastic bag I ever get and use them to marinate all kinds of things. Waste not want not.
  3. Bring chicken to room temperature for at least 3-4 hours.
  4. Preheat oven to 450°.
  5. Pour off marinade into a saucepan, add olive oil, and heat thoroughly.
  6. Lay chicken skin side up on a foil lined sheet pan and cook until crispy on the top-About 30-35 minutes.
  7. Add juices from chicken to heated marinade.
  8. To serve, divide and spoon marinade over chicken.
  9. 8 Servings
  10. 218 Calories, 11.2g Protein, 17.6g Fat, 2.7g Carbs, .5g Fiber, 2.2g Net Carbs
  1. Make sure your oven is hot enough and the thighs are at room temp. You want to cook the thighs quickly and to also crisp the skins.
  2. I cannot describe the garlic smell these thighs will produce.
  3. If after 30 minutes the skins are not crisp, put them under the broiler for a minute or two.
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Low Carb Warm Eggplant Feta Salad

Warm Eggplant Feta SaladWarm Eggplant Feta SaladYou can call this Warm Eggplant Feta Salad a salad, or you or you can call it a side vegetable, I don’t care, but I do care that you call it great…or very different…or…insert the adjective.  Look at the ingredients and see for yourself.  Middle Eastern ingredients that all compliment  each other and themselves.  Very easy to make and any leftovers…deliciously divine.  As you can see I used Japanese eggplant because they were so gnarly I couldn’t resist buying them.  Yeah, Yeah, and you can use any ole eggplant you want as it will all taste the same.

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

Warm Eggplant Feta Salad
  1. 1½ Lb Eggplant (I Used Japanese & Globe Work Just As Well) Cut Into 1” Chunks
  2. 1 Large Bell Pepper (Red, Orange, Or Yellow) Cut Into ¾” Chunks
  3. ½ C Olive Oil (Divided)
  4. 3 T Lemon Juice
  5. 1 T Balsamic Vinegar
  6. 2 T Capers Lightly Chopped
  7. 1 t Crushed Garlic
  8. ¾ t Salt
  9. ½ t Pepper
  10. 1 Large Tomato Cut Into ¾” Chunks
  11. ½ C Chopped Green Onion Tops
  12. 3 Oz Feta Cheese
  13. 3 T Dried Mint (Spearmint)
  14. More Salt & Pepper To Taste
  1. Sauté eggplant in 3 T olive oil and put into large bowl.
  2. Sauté (or blister) peppers in 2 T olive oil and add to eggplant.
  3. Add tomato, green onion tops, and feta cheese to eggplant and sprinkle mint over all.
  4. In a smaller bowl whisk rest of oil, lemon juice, vinegar, garlic, and salt & pepper. Blend in capers.
  5. Pour vinaigrette over all, and blend well.
  6. Serve just warmed.
  7. 8 Servings
  8. 150 Calories, 1.1g Protein, 14.2g Fat, 7.0g Carbs, 2.2g Fiber, 4.8g Net Carbs
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Low Carb Spaghetti Squash 101

Low Carb Spaghetti Squash 101Low Carb Spaghetti Squash 101. Somewhere 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 low carb 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 Celery Root Hash Browns

Low Carb Celery Root Hash BrownsLow Carb Celery Root Hash Browns.  So 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.

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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

Low Carb Lemon Thyme Cauliflower QuinoaLemon Thyme Cauliflower QuinoaLow Carb Lemon Thyme Cauliflower QuinoaLemon Thyme Cauliflower QuinoaLow Carb Lemon Thyme Cauliflower Quinoa. As 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 so, get ready for tasty.  Take a good look at the last picture.  See that little disk in the back on the right? That’s what I don’t use on a whole cauliflower and only because it’s the scab of the core. Yes, I even use the leaves.  After the florets are cut from the core I chop it pretty finely, process it first, then add the chopped florets. I do make them smaller than shown but I wanted you to see the cut-up core too so if you are not using the whole cauliflower you are putting money into the garbage.  I weighed it at 4 oz. and at $2.00 a lb…well you do the math.  I seriously don’t know how many cauliflowers I go through in a year but it’s a pot-load and I guarantee you, throwing money down the drain is, and never has been, part of my plan.  For one more really good cauliflower salad/vegetable please see Ginger Curry Sweetened Cauliflower Rice.

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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Low Carb Collard Greens With Smoked Pulled Pork

Low Carb Collard Greens With Smoked Pulled PorkLow Carb Collard Greens With Smoked Pulled PorkLow Carb Collard Greens With Smoked Pulled Pork. Perhaps 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 & a smoked ham hock for us once in awhile.  She made it like most people with bacon grease, which was fine by us as we all loved bacon.  So this is my own rendition using collard greens & 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.
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Low Carb Hot Crossed Meatloaf

Hot Crossed MeatloafLow Carb Hot Crossed MeatloafLow Carb Hot Crossed Meatloaf




Low Carb Hot 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. 4 Slices Bacon
  4. 1 Egg
  5. ½ C Minced Onion
  6. ¼ C 40% Heavy Cream
  7. ¼ C Water
  8. 1 T Garlic Salt
  9. 1 t Salt
  10. 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
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Low Carb Crispy Chicken Under Onion Shroom Cream

Low Carb Crispy Chicken Under Onion Shroom CreamLow Carb Crispy Chicken Under Onion Shroom Cream. No white meat here but instead  crispy thigh meat 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 some of the 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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Low Carb Cauliflower Cajun Dirty Rice

Low Carb Cauliflower Cajun Dirty RiceThis Low Carb Cauliflower Cajun Dirty Rice might actually be a Creole dish without any spices in it.  I like the taste with spices and I have added them.  I haven’t made it a secret on this site that I absolutely love Cajun and Creole food and this is an extension of it.  Take a good look at the picture and you can see little chunks of Tasso.  Number 1.)  because I love it and Number 2.)  because I pretty much always have it on hand in my freezer.

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

Cajun Dirty Rice
  1. 4 C Riced Cauliflower
  2. 2 T Butter
  3. 1 T Olive Oil
  4. ¼ Lb Chicken Livers
  5. 2 T Butter
  6. ¼ Lb Ground Pork
  7. 2 T Butter
  8. ½ C Finely Chopped Onions
  9. ½ C Finely Chopped Celery
  10. ½ C Finely Chopped Red, Orange, Or Yellow Bell Pepper
  11. ½ C Water
  12. 1½ t Chicken Base
  13. 1½ t Crushed Garlic
  14. ¼ C Green Onion Tops
  15. ¼ C Chopped Parsley (Optional)
  16. 1 T Favorite Cajun Or Creole Spice
  17. Pepper As/If Wanted
  1. Briefly sauté cauliflower in butter and olive oil and set aside.
  2. Sauté chicken livers in butter, mash or cut ‘em up a bit and add to cauliflower.
  3. Cook sausage, leaving any grease in pan and add to cauliflower.
  4. Sauté onions, celery, & diced pepper in butter until softened, then add water, garlic, chicken base, spices and parsley if using.
  5. Add back cauliflower mixture and blend well cooking until most of the water has been cooked off.
  6. Add green onions, mix and serve.
  7. 6 Servings
  8. 239 Calories, 18.7g Fat, 11.6g Protein, 7.5g Carbs, 3.2g Fiber, 4.3g Net Carbs
  1. If you have Andoille sausage this is another great addition and depending on how spicy it is, adjust your added spices accordingly.
  2. For a complete meal add some sautéed shrimp.
  3. Have giblets? Cook ‘em, chop ‘em up and throw them in.
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Low Carb Spaghetti Squash With Traditional Tomato Sauce

Low Carb Spaghetti Squash With Traditional Tomato SauceLow Carb Spaghetti Squash With Traditional Tomato SauceLow Carb Spaghetti Squash With Traditional Tomato Sauce. This is about as low carb as you can make spaghetti squash with tomato sauce. Tomatoes, if using enough to make a sauce, inherently have carbs and for that matter so does spaghetti squash.  I do not eat this often nor do I eat any more than one serving but it is so, so good and if you happen to have the Italian Dipping Oil Herbs you are already halfway home. One half order actually makes a very nice dinner side accompaniment. The sauce is also very good on Spaetzle.

Another great addition to this basic recipe is one of these wonderful Large Meatballs.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry EssentialsI am NOT sponsor-compensated for recommending a product that I use***

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

Traditional Spaghetti Squash With Tomato Sauce
  1. 2¼ C Cooked Spaghetti Squash
  2. 1 Can Diced or Crushed Tomatoes (I Use Diced-I Like It Chunky)
  3. ½ C Slivered Onions
  4. ½ C Sauteed Mushrooms
  5. ½ C Water
  6. 2 T Good Red Wine
  7. 1 t Crushed Garlic***
  8. 1 t Dried Italian Herbs
  9. ¼ t Dried Basil
  10. ½ t Salt
  11. ¼ t Pepper
  12. Sprinkled Guar Gum (Trust Me It Doesn't Take Much)
  13. 2 T Olive Oil
  14. 2 T Parmesan Cheese
  1. Excluding squash dump first 10 ingredients in sauce pan, cover and bring to very low simmer for at least an hour and/or until onions are totally translucent.
  2. Sprinkle a very tiny amount guar gum to thicken sauce. (I use an old salt shaker)
  3. Top squash with sauce, drizzle with 1 T olive oil, & sprinkle with 1 T Parmesan cheese.
  4. Eat it up.
  5. 4 Servings
  6. 113 Calories 1.3g Protein, 7.0g Fat, 11.2g Carbs, 2.5g Fiber, 8.7g Net Carbs
  7. 2 Servings
  8. 225 Calories, 2.5g Protein, 14.0g Fat, 22.3g Carbs, 5.0g Fiber, 17.3g Net Carbs
  1. To extend this dish a bit add ¼ lb. hamburger to sauce or top with meatballs which will add no additional carbs.
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Low Carb Porcini Wine Cream

Low Carb Porcini Wine CreamLow Carb Porcini Wine Cream. This is the same basic sauce as the Porcini Cream except we are subbing chicken base for beef base and adding dry white wine. You are looking at a beautiful veal loin chop and the smooth version is over the Easy Chicken Cordon Bleu.  Stuff a Flaxseed Meal Crêpe with anything savory and top it with this…Oh Good Grief.  There are a million (not really) variations of this sauce and I have probably, at some time or another, used them in the restaurant.  It gets kind of fun to name a dish if you are using it as a nightly or weekly special. You also might try smothering Spaetzle & adding lots of fresh cracked pepper.  OK, my mind is going nuts thinking about all the possibilities so…let your own minds wander a little-mine needs a rest.

You might take a quick peek while you’re here looking  Biscuits, Eggs & Sausage Gravy

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

Porcini Wine Cream
  1. ¼ C Heavy Cream
  2. ¼ Hot Water
  3. 1 T Dry White Wine
  4. ¼ t Chicken Base
  5. ¼ t Porcini Dust Or ¼ Oz Crushed Dried Porcini Mushrooms
  6. ⅛ t Pepper
  1. If using dried porcini mushrooms add them to hot water 10-15 minutes or until softened. DO NOT throw the liquor away, put it into the cream.
  2. If using porcini dust disregard the hot water. and add all ingredients to sauce pan, reducing slightly.
  3. 1 Serving
  4. 260 Calories, 0.0g Protein, 24.0g Fat, 0.2g Carbs, 0.0g Fiber, 0.2g Net Carbs
  1. As recipe is for 1 serving simply multiply by number needed.
  2. As you can see I used porcini dust for the Cordon Bleu.
  3. Add a little lemon juice to enhance for a creamed seafood dish.
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Low Carb Mashed Cauliflower

Low Carb Mashed CauliflowerLow Carb Mashed Cauliflower. There is no recipe card here, just instructions for non-watery mashed cauliflower.

Trim off leaves and very end of stems of 3 heads cauliflower. All the rest is usable. Cut cauliflower into manageable chunks, put in a large stock pot, cover with water and boil the hell out it.  Dump it into the sink, drain and let cool. If the heads are large it may take two boilings.

Take a handful and squeeze out all the water you can. Repeat until finished.

Put squished cauliflower in appropriate size mixing bowl and mash the hell out of it or/and the easy way is to use an emersion blender. This will make the cauliflower truly potato-like with a lot less clean up than using a food processor.

And then there is the steamed version and I am not opposed to it-I just do it as above. Please, use the cauliflower cores.  They mash just like the florets and if you are throwing them away…

What else I do:

Since there are two of us I freeze 1½-2 cups in individual containers and pull out of freezer as needed and here is what happens: Even more water comes out…and I mean lots more. I drain off the liquid and heat it very slowly which pretty much gets rid of the last of its water and best thing?…no more watery mashed cauliflower!

With this recipe it’s Katy bar the door and the possibilities are nearly endless. Top it like you would a loaded baked potato, put garlic in it, put in under things-Oh good grief I can think of more things than I can write down and anyway you get the idea and I use it with quite a few of the entrée and soup recipes on the site.

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

Low Carb Buffalo Wings

Low Carb Buffalo WingsLow Carb Buffalo Wings.  These are the Buffalo Wings I have been making for the last 20 years.  It is taken from Chef John Vyhnanek a chef, author, and instructor for Boston University’s culinary arts program.  In the past I had tried many other hot wings sauces and for me this is absolutely by far the best.


I find that I need only about ½ of the hot sauce recipe for 2-3 lbs. of wings but the rest of it will last in the refrigerator forever…or at least until the next time you make wings.  I serve these wings with my Bleu Cheese Dressing and of course fresh celery sticks.

We tend to kind of pig out on these puppies and even as old as I am I can easily eat 1 lb. all by myself…oink, oink.

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

Buffalo Wings/Hot Sauce
  1. ¾ Lbs Split Chicken Wings Per Person
  2. Salt
Sauce Ingredients
  1. 3 Oz Tabasco Sauce
  2. 3 T Butter
  3. ¼ t Cayenne Pepper
  4. ¼ t Black Pepper
  5. ¼ t Salt
  6. ½ T Lemon Juice
  7. ½ T White Vinegar
  8. 1 t Dijon Mustard
Directions For Wings
  1. Preheat oven to 400 degrees. Line a large sheet pan with foil and put your Silpat liner on top. Arrange your wings closely together, sprinkle lightly with salt and put in oven for about 45-60 minutes until crispy and golden brown & delicious.
Directions For Sauce
  1. Combine all sauce ingredients except butter and heat just slightly. Remove from heat and whisk in butter 1 T at a time. If you have gotten your ingredients too warm after adding your butter the sauce may “break” and this will not matter one bit. Don’t worry about it.
  2. Remove wings to a stainless bowl, spoon several T of sauce over them and toss well. It will take less sauce than you think and any sauce in the bottom of the bowl is basically lost and all this of course depends on the number of people you are serving. I find I can get a maximum of 3 lbs. wings on a crowded sheet pan.
  3. I am not listing carbs, protein, etc. because this is essentially a zero carb meal.
  1. If you prepare your pan as described above there is very little clean up as all you have to clean is your Silpat.
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