Sugar Free Jell-o

 Try this delicious and satisfying dessert to keep those sweet tooth cravings at ease! Get creative with your dessert with different flavors... and even try add ins!

Add-ins...
chia seeds
chopped nuts
shredded Cheddar cheese
cottage cheese
sour cream
cream cheese
Use Diet 7-Up/Sprite Zero and Lime Jello
and the list goes on...

Also try making your own whip cream for on top of your colorful creations! 

 Whip cream till begins to stiffen, add powdered Stevia sweetener to taste to help thicken, or sugar free flavored syrups to give whip cream a little something special. Whip cream is Keto safe but remember you are limited to 4 tbs a serving!

Flax Buns

 Flax Buns

Ingredients:

1 1/2 c. flax meal
3 tsp. baking powder
1 tsp. salt
3 tsp. Stevia sweetener
4 large eggs
1/2 c. water
4 tbs. butter (softened or melted)

-Preheat oven 350 degrees.
-Combine dry ingredients in to medium bowl. Add wet ingredients and stir to combine. pour batter into  "muffin-top pan/whoopy pie pans. (Bed, Bath and Beyond sells a Wilton brand pan for around $10.99)
-Bake 15-17 minutes  
-Makes 12 buns
-1 Net Carb each!

Makes a delicious breakfast, egg, cheese, and flax bun! McDonald's has nothing on us!

ZERO CARB BREAD!? Introducing, Oopsie Rolls!

Oopsie Rolls

INGREDIENTS:

3 large eggs (separated)

1 packet of Stevia (1 packet = about 1/4 tsp)

1 dash salt

1/4 tsp cream of tartar

4 ounces fat-free cream cheese (cold)

Pre-heat oven to 300 degrees.

Separate the eggs – yolks from white.

In a small glass or stainless steel bowl, mix egg whites and cream of tartar for about 3-5 minutes or until stiff and dry (egg whites should look and feel like meringue or are stiff enough to form a “mountain peak” without toppling over).

In a separate bowl, mix the Stevia, salt and cream cheese with the yolks. **optional: add desired flavor(s) to the yolk mixture.

Using a spatula, gently fold the egg yolk mixture into the white mixture do 1/3 at a time into the white mixture. Do with care so you do not break down the whites.

Spray a cookie sheet with non-stick spray or use parchment paper. Spoon the mixture on the sheet. Make 6 rounds then partially flatten each mound.

Bake for 35 minutes (you want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool.

Store in a loosely open sack and allow to rest on the counter before use (otherwise they might be too moist). May be refrigerated or frozen.

Nutritional Info. for Calla Oopsie Rolls: Fat: 0g | Carbohydrates: 1.5g | Calories: 60 | Protein: 6.6g

1 Oopsie Roll = 1 serving of protein

**FLAVORS**

Cinnamon Sugar Oopsie Rolls

1 1/2 tsp cinnamon

1 1/4 tsp vanilla

6 packets of Stevia or about 1 1/2 tsp (total)

Italian Rosemary “Bread” Oopsie Rolls

1 1/2 tsp rosemary

1/2 tsp Italian seasoning

Toast and use sliced oopsie rolls as panini bread or whole for mini pizza crusts.

Bake oopsie rolls in jellyroll pan to make a focaccia type of bread.

Dip oopsie rolls in egg mixture (egg, water, cinnamon) and cook as french toast.

Use dry/stale oopsie rolls for stuffing.

Add 1 small box of strawberry sugar-free Jell-o. 1 tsp vanilla and 1 packet of Stevia.

Chocolate-Spinach Breakfast Shake

 My Mother-in-law introduced me to these Atkins Shakes!! They are pretty amazing esp. if you have a crazy morning and don't have time to cook an amazing Eggs and Bacon breakfast like you want to.... They come in a few different flavors, including Vanilla and Strawberry! 

0nly 2 net Carbs!

 This morning I actually added a small handful of baby spinach and ice to my smoothie... nice way to get your greens in and not even know it. It will add about 1 Ne Carb to your shake, but it's well worth it!

Mmmmmm!

 

Philly Cheese Steak Salad!

These thinly sliced steaks are a dream! Take them out of the freezer and they cook in minutes! I've also used Steak-eez brand found at Costco, but the one near me doesn't sell them (sad), I found the Steak-umm brand at our local Wal-Mart in the frozen meat section!!

Ingredients: (serves 2)

1 tbs. extra virgin olive oil
5-6 Steak-umm steaks
2 tsp. Blackened Steak Seasoning
1 small White Onion, sliced
1 small Green Bell Pepper, thinly sliced
Baby Spinach
Your choice of Cheese (optional)

Directions: 
1. Place olive oil, sliced onions and sliced peppers in skillet, cook on med-high til good and ready and onions are transparent! Transfer to plate for later.

2. In the same pan add Steak-umm steaks, breaking as you add them in the pan. Sprinkle Steak Seasoning over meat and cook thoroughly.

3. Add onion and pepper mixture back to the pan and cook for another 3-8 minutes, depends if you like your steak with a little crisp, as some do!

4. Serve over a bed of Baby Spinach and top with your choice of cheese! (optional)

It's divine!

Herbed Chicken and Onions

While my mother-in-law was visiting from out of town she made dinner one night. Sticking to our new Keto-Diet and what I had in my kitchen ,she came up with this glorious dish! To this date, it's one of our favorites!! I've made it at least once a week since then! 

Thanks, MamaT!!

Ingredients: 

8-10 Chicken Tenderloins (or 3-4 boneless-skinless chicken breasts), cut into 1" pieces

1 Large white onion, largely sliced

3 TBS Butter, separated

3 TBS Extra Virgin Olive Oil, separated

1-2 sprigs of fresh Rosemary, keep on stem

5-6 sprigs of fresh Thyme, keep on stem 

Sea salt and fresh grated black pepper, to taste

Fresh baby Spinach (optional)

Directions:

1. In large skillet and on med heat, add 2 TBS butter, 2 TBS olive oil, and sliced onion. Cook for about 5 minutes. Add sprigs of Rosemary and Thyme, stir and cook onions till onions are transparent and "carmalize", about another 5-8 mins. Transfer onion mix to a large plate for later. 

2. In the same pan, on med-high heat, add 1 TBS butter, 1 TBS olive oil, chicken and season with salt and pepper. Cook thoroughly. 

3. Add onion mix w/ herbs back to the chicken; stir and reduce heat to med-low. Cook another 8-10 minutes, stirring occasionally.

4. Serve on a bed of baby spinach!!! 

It's Lick your Plate, GOOD!!!

Yes/No guidelines on What to Eat!

YES

SHORT VERSION—You can eat as much as you like of the following foods:

Meat, fish, birds; All green vegetables; Eggs; Cheese; Fruit (except bananas & grapes)

DETAIL—When you are hungry, eat your choice of the following foods.  You do not have to limit quantities deliberately, but you should stop eating when you feel full.

Meat: 

Beef

Hamburger

Steak

Pork

Ham

Bacon

Lamb

Veal

Sausage (<1g carb)

Pepperoni (<1g carb)

Hot dogs (<1g carb)

Poultry: 

Chicken

Turkey

Duck

Other fowl

Fish & Shellfish:  

Any fish, including

Tuna

Salmon

Catfish

Bass

Trout

Shrimp

Scallops

Crab

Lobster

Eggs: 

Whole eggs are permitted without restriction.

Must be eaten daily:

Salad greens:  >2 C/day 

(If it is a leaf, you may eat it.)

Arugula, Bok choy, Cabbage, Chard, Chives, Endive, Greens (incl all varieties, beet, collards, mustard, & turnip), Kale, Lettuce, Parsley, Spinach, Radicchio, Radishes, Scallions, Watercress

Vegetables:  1 cup/day. 

Artichokes, Asparagus, Broccoli, Brussel sprouts, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Jicama, Leeks, Mushrooms, Okra, Onions, Peppers, Pumpkin, Shallots, Snow peas, Sprouts, Sugar snap peas, Summer squash, Tomatoes, Rhubarb, Wax beans, Zucchini

Boullion:  2 cups/day, as needed for sodium replenishment. Clear broth (consommé) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.

Other miscellaneous guidance:

Beverages:  Water!!  Essence-flavored seltzers; 3 C max of coffee or caffeinated diet soda.

Cheese:  up to 4 ozs/day.  Check the label; carb count <1 g/serving.

Cream:  up to 4 TB/day. Incl heavy, light, or sour cream (not half & half).

Mayo:  up to 4 TB/day. Duke’s & Hellmann’s are low-carb.

Olives (black or green): 6 max

Avocado: up to ½ per day

Lemon/Lime Juice:  up to 4 t/day

Soy sauces: up to 4 TB/day.  Kikkoman is a low-carb br&.

Pickles, Dill or Sugar-Free: up to 2 servings/day.  Mt. Olive.  Check labels for carbs & serving sizes.

Snacks:  Pork rinds/skins; pepperoni slices; ham, beef, turkey, & other meat roll-up; deviled eggs.

Fats & oils: Olive oil, peanut oil, butter.  Avoid margarine & other hydrogenated (trans fats).

Salad dressings:  Oil & vinegar w/ lemon juice & spices.  Bluecheese, ranch, Caesar, & Italian if <1 – 2 g of carbs/serving.  Avoid “lite.”

Sweeteners:  Splenda, Truvia, Nutrasweet, Sweet ‘N Low

NO

SHORT VERSION—Strictly avoid the following foods:

Bread & everything else made with flour; Cereals, including breakfast cereals & milk puddings; Potatoes & all other white root vegetables; Foods containing sugar; All sweets

Carbohydrates

No sugars & no starches; only nutritionally dense, fiber-rich vegetables on “YES” list.

Sugars:

White sugar

Brown sugar

Honey

Maple syrup

Molasses

Corn syrup

High fructose corn syrup

Beer

Milk

Flavored yogurts

Fruit juice

Fruit

Starches:

Grains (even “whole” grains)

Rice

Cereals

Flour

Cornstarch

Breads

Pastas

Muffins

Bagels

Crackers

Slow-cooked beans (pinto, lima, black)

Carrots

Parsnips

Corn

Peas

Potatoes

French fries

potato chips

Other tips:  Avoid “fat-free,” “lite,” & “great for low-carb diets” labels.

Broken down suggested list from 

"Why We Get Fat, and What to Do About It."

Ketone Sticks

In keeping with my low-carb diet, I've been using these Ketone Sticks! It's a fun motivator to see how I'm doing each week!! below is some information I've read about them and the function!

How do the ketone test strips work, and where can I get them?
 
Ketone urine-testing strips, also called Ketostix or just ketone sticks ... are small plastic strips that have a little absorptive pad on the end. This contains a special chemical that will change colour in the presence of ketones in the urine. The strips may change varying shades of pink to purple, or may not change colour at all. The container will have a scale on the label, with blocks of colour for you to compare the strip after a certain time lapse, usually 15 seconds. Most folks simply hold a strip in the flow of urine. Other folks argue that the force of the flow can "wash" some of the chemical away, and advise that a sample of urine be obtained in a cup or other container, then the strip dipped into it.
The chemical reagent is very sensitive to moisture, including what's in the air. It's important to keep the lid of the container tightly closed at all times, except for when you're getting a strip to take a reading. Make sure your fingers are dry before you go digging in! They also have an expiry date, so make note of this when you purchase the strips ... that's for the UNopened package. Once opened, they have a shelf-life of about 6 months -- you may wish to write the date you opened on the label for future reference.
Ketone test strips can be purchased at any pharmacy, (i got mine at Wal-Mart) and are usually kept with the diabetic supplies. In some stores they're kept behind the counter, so if you don't see them on the shelf, just ask the pharmacist; you don't need a prescription to buy them.

http://www.lowcarb.ca/tips/tips011.html

The Low-Carb Food Pyramid

Zuppa Toscana

Adapted from Olive Garden's recipe

•  
• 1 lb ground Italian sausage
• 1½ tsp crushed red peppers
• 1 large diced white onion
• 4 Tbsp bacon pieces
• 2 tsp garlic puree
• 10 cups water
• 10 cubes of chicken bouillon
• 2 cups heavy cream
• 1 lb chopped cauliflower, bite sized pieces
• ¼ of a bunch of kale

1. Sauté Italian sausage and crushed red pepper in a large pot. Drain excess fat, refrigerate while you prepare other ingredients.
2. in the same pan, sauté bacon, onions and garlic over low-medium heat for approximately 15 mins. or until the onions are soft.
3. Add chicken bouillon and water to the pot and heat until it starts to boil.
4. Add the cauliflower and cook until soft, about 15 min.
5. Add the heavy cream and just cook until thoroughly heated.
6. Stir in the sausage and the kale, let all heat through and serve. Delicious!