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  • Cheesy Chicken and Spinach Casserole

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    Cheesy Chicken and Spinach Casserole


    4 large chicken breasts, cooked and shredded

    8 ounces softened cream cheese

    3/4 cup mayonnaise

    3/4 cup sour cream

    8 ounces shredded pepper jack cheese

    9 ounces chopped spinach, cooked and drained

    1 package Knorr vegetable recipe mix

    1/2 cup colby jack cheese

    Preheat oven to 350 degrees. Mix all ingredients except the colby jack in a large mixing bowl. Place the mixture in a 9 X 13 pan sprayed with non-stick cooking oil. Top with colby jack cheese. Bake for 30 minutes.

    Serves 12: 5 Net carbs per serving




  • Cauliflower Salad

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    DSCF9513This was a very simple low carb side dish that was a big hit with my family. This makes a great replacement for potato salad. It’s also extremely easy to make. It won’t win the award for most photogenic, but it really is delicious.


    Cauliflower Salad

    1 head of cauliflower cut into florets

    4-6 green onions, white and light green parts sliced

    6 pieces of crisp bacon, crumbled

    1 cup cheddar cheese


    1 cup mayo

    1 cup sour cream

    1/3 cup powdered erythritol

    8 drops EZ Sweetz (equivalent to 1/3 cup Splenda)

    3/4 teaspoon salt

    pepper to taste

    Put all salad ingredients in a large bowl. Combine dressing in a separate bowl and add to salad. Mix to thoroughly coat all of the cauliflower. Cover and chill for 1-2 hours.

    Serves 8: NET carbs 4.5 per serving


  • Meatball Reuben Casserole

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    This is an inexpensive casserole that my family really loved. It’s also very easy and fast to make. It’s actually a recipe from Rachael Ray that I changed to make low carb. If you like reubens, you should definitely try this.


    Her recipe can be found here. (She also has a video posted.)


    These are the 3 changes I made to her recipe:

    1. Replace the breadcrumbs with 1 tablespoon coconut flour.

    2. Omit the barley.

    3. Use sugar-free ketchup and sugar-free pickle relish to make the dressing.

    Not only is this easy and delicious, but I’ve been reading lots of things about the benefits of eating fermented vegetables. Read this article if you are wondering why fermented vegetables are beneficial in your diet.


  • Low Carb Biscuits

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    DSCF9208The more I read about wheat, the less I want to eat any. That’s why I made a new biscuit recipe without Carbquik. These can be made as a plain biscuit, or you can add the cheddar and garlic for a low carb garlic cheddar biscuit. These are also gluten-free.





    Low Carb Biscuits

    1 1/2 cups almond flour

    1/4 teaspoon salt

    2 tablespoons baking powder

    2 eggs

    1/3 cup sour cream

    4 tablespoons melted butter

    1/3 cup shredded cheddar cheese (optional)

    1/2 teaspoon garlic powder (optional)

    Preheat oven to 400 degrees. Spray a pan with non-stick cooking spray. (These spread out too much and puff up too little on a cookie sheet. Use a pan with 12 wells.) Mix all dry ingredients. Add wet ingredients and combine thoroughly. Drop about 2 heaping tablespoons in each well. Bake 10-12 minutes, until golden brown.

    NET carbs 2 per biscuit


  • Chocolate Peanut Butter Bars

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    Low Carb Chocolate Peanut Butter Bars

    Peanut butter layer:

    1 cup no sugar added peanut butter

    1 cup powdered erythritol

    12 drops EZ Sweetz (equivalent to 1/2 cup Splenda)

    1 tablespoon coconut flour

    2 tablespoons softened butter


    2/3 cup sugar-free chocolate chips

    2 tablespoons butter

    2 tablespoons heavy cream

    Thoroughly mix all ingredients for the peanut butter layer. It will be similar to a dough in consistency. Line an 8 X 8 pan with parchment paper. Leave the paper hanging out to make removing the candy easier. I sprayed mine with a little non-stick cooking spray. Press in peanut butter mixture firmly. DSCF9182

    Melt chocolate and butter together. I used the microwave, but a double boiler is safer if you are worried about burning the chocolate. Remove from heat, add the cream, and stir thoroughly. Spread over the top of the peanut butter mixture. Let sit in the refrigerator for at least 2 hours. These are also good frozen.

    Remove from baking dish and cut into 16 squares. I invert mine while I’m cutting them. That way the chocolate doesn’t tend to break and the peanut butter doesn’t get smushed.

    Watch your portions with these. They are addictive, and peanut butter obviously isn’t the lowest carb option available. I definitely wouldn’t use these during induction. However, they are an awesome dessert for ongoing weight loss and maintenance.

    Serves 16: 3.5 NET carbs each

  • Low Carb Chocolate Chip Cookies

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    DSCF9123I have a love/hate relationship with Just Like Sugar. I love how it changes the texture of food, but I hate how it tastes. For instance, chocolate chip cookies with this sweetener have a consistency that is so similar to the high carb version. However, if you only use JLS, they will taste salty and bitter. Something about it just doesn’t agree with me.

    The trick is to combine just enough of the JLS with erythritol/sucralose to get a good texture and a sweet taste. There are lots of good recipes for chocolate chip cookies that don’t use this sweetener. (I have one here.) But if you have some JLS and you’d like to try a new recipe, this one is great. My 14 year-old, non-low carb, pickiest eater in the world daughter even likes these.

    Chocolate Chip Cookies                                                                             DSCF9110

    2 sticks softened butter

    1/4 cup Just Like Sugar Brown

    1/2 cup Just Like Sugar

    3/4 cup granular erythritol

    12 drops EZ Sweetz (1/2 cup Splenda equivalent)

    1 room temperature egg

    1 1/2 cups almond flour

    1/2 cup coconut flour

    1 teaspoon baking powder

    1 teaspoon saltDSCF9112

    2/3 cup sugar-free chocolate chips (I use these.)

    Preheat oven to 325 degrees. Line two large cookie sheets with parchment paper and set aside.

    Cream butter, all sweeteners, and egg. Add almond flour, coconut flour, baking powder, and salt. Mix thoroughly. Fold in chocolate chips until well-distributed. I use a mini ice cream scoop to portion the dough.

    Bake for 15-18 minutes, until lightly brown.                 Makes 40 cookies: 1 NET carb per cookie


  • Candied Pecans

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    I was watching Food Network recently and I saw Trisha Yearwood making her uncle’s Sugared Pecans. They looked so good that I had to try to make a low carb version. I wasn’t really sure it would work, but it did. After they set they were crunchy and sweet. I substituted erythritol for the sugar, and it did stick. Yeah!

    Here’s the recipe: Sugared Pecans

    I substituted 1 cup of erythritol and 12-18 drops of EZ Sweetz (1/2 to 3/4 cup equivalent of Splenda). I like them on the sweeter end, but my husband liked them less sweet. Also, my husband suggested lightly salting them at the end, and/or mixing them with a few salty peanuts. I must admit he had a point. The salty and sweet were awesome together. Otherwise, I followed all of her other directions. These are an awesome low carb snack!

    NET carbs are only 1 per 1/4 cup serving. (NET carbs means minus fiber and erythritol.)



  • Green Bean Casserole

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    Low Carb Green Bean Casserole









    Green Bean Casserole

    28 ounce can of green beans

    1/2 of a small onion, diced

    2 slices of thick bacon

    8 ounces softened cream cheese

    1/2 cup chicken broth

    parmesan cheese

    fried onions (optional)

    Preheat oven to 350 degrees. Spray a 2 quart casserole dish with non-stick spray.

    Heat a 12 inch skillet over medium heat. Chop bacon and fry until crisp. Remove bacon from pan and reserve the grease. Add onion and sautee for about 5 minutes. Add cream cheese and chicken broth. Heat and stir this mixture until smooth. Add green beans to pan and mix well. Pour green bean mixture into casserole dish. Top with parmesan cheese and bacon. You can also add a few tablespoons of fried onions as a garnish if you like.

    Serves 8: NET carbs 3 per serving without fried onions


  • Sweet “Potato” Casserole

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    I made this dish for a side at Thanksgiving. I was trying to recreate a sugar-free and low carb version of the sweet potato casserole with the praline topping. It’s almost more like dessert than it is a side. The main ingredient is a low-carber’s best friend, cauliflower. Believe me, no one will have any idea what’s really inside.



    1 cup erythritol

    1/2 cup almond flour

    2 scoops vanilla protein powder

    10 tablespoons of chilled butter

    1  1/2 cups chopped pecans

    Mix erythritol, almond flour, and protein powder in a medium bowl. Cut in chilled butter until the mixture is crumbly. Stir in chopped pecans. Refrigerate until ready to use. (If you make this ahead for the holidays, leave the topping and the filling separate until just before you put them in the oven.)


    1 head of cauliflower, steamed until soft

    1 can of pumpkin puree

    2 eggs

    3/4 cup erythritol

    18 drops of EZ Sweetz (3/4 cup Splenda equivalent)

    1 scoop vanilla protein powder

    2 tablespoons coconut flour

    1/2 teaspoon cinnamon

    1/2 teaspoon salt

    Preheat oven to 325 degrees. Spray a 9 X 13 pan with non-stick cooking spray.

    Place steamed cauliflower in food processor. Puree until completely smooth. Add canned pumpkin and eggs. Mix well. Blend in erythritol and EZ Sweetz.  Add protein powder, coconut flour (preferably sifted), cinnamon, and salt. Run food processor on high until completely blended and smooth.

    Place mixture in the bottom of baking pan and add topping. Bake for 45 minutes, until top is brown.


    Serves 16: NET carbs 3.8 per serving





  • Erythritol

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    NOW ErythritolI was shopping on Netrition to restock my pantry with low carb baking ingredients. (See full list here.)  My favorite sweeteners continue to be a combination of erythritol and EZ Sweetz. (Find EZ Sweetz here.) I’m not sure if this is a new product, or if I had failed to see it before. It’s NOW brand granular erythritol. This type of sweetener is usually $7.50-8.00 for a one pound bag. This is a 2.5 pound bag for $15.99. This is definitely going in my cart!

    By the way, I am not paid in any way shape or form to endorse any products.