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Friday, April 29, 2011

low carb Chicken Gumbo Soup recipe

Good Morning beautiful Atkins loosers! It's Friday again! Mama says NO cheating this weekend! No Cake, No pies, NO fries!!! Lets have a great weekend and don't get off track at all. Won't it be great when Monday gets here and you can say, I did it!! I know we can do it, because we are worth it. Love you all, kisses from Ga.

My Chicken Gumbo Soup

2 tablespoons bacon drippings
1-3 chicken breasts, cooked, de-boned, diced
2 celery stalks, diced
1 onion, diced
8 cups of chicken broth (what I cooked the breast in)
1 can (16 ounce) tomatoes, not drained
2 teaspoons salt
1/3 cup of green peppers, diced
1/4 cup of long grained rice, uncooked
1 cup of frozen okra
2 tablespoons parsley, chopped
1 dash of Worcestershire sauce

In a large soup pot, add all ingredients.
Bring to a boil.
Reduce heat and simmer until all vegetables
and rice are tender. serve hot.
The amount of rice, is such a tiny bit, that I left it in the recipe.
You can leave it out, if you are that strict with your carbs!!>

Hope you all ENJOY this, it's one of my favorites. :-)

Wednesday, April 27, 2011



  • 8 cubes chicken bouillon
  • 6 cups hot water
  • 1 tablespoon cornstarch
  • 2 tablespoons soy sauce
  • 3 tablespoons distilled white vinegar
  • 1 green onion, minced
  • 3 eggs, beaten


  1. In a large saucepan, dissolve bouillon in hot water. Mix cornstarch with a small amount of water, and stir into bouillon. Add soy sauce, vinegar, and green onion. Bring to a boil, then simmer, stirring occasionally. Gradually pour the beaten eggs into the saucepan while stirring. Serve at once.
  2. Makes 4 servings

Nutritional Information

Amount Per Serving Calories: 62 | Total Fat: 2.8g | Cholesterol: 107mg

Clabber Girl

Corn Starch

Nutrition Facts
Serving Size 1 tbsp (8g)

Amount Per Serving
Calories from Fat 0
Calories 30

% Daily Values*
Total Fat 0g 0%

Saturated Fat -
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 7g 2%

Dietary Fiber 0g 0%

Sugars 0g
Protein 0.2g

Vitamin A - Vitamin C -
Calcium - Iron -

Tuesday, April 26, 2011

Low Carb Chocolate Cream Pie recipe

Jennifer Durling Maness Nelson invented this crust,
it sounds awesome!!

"This is my Atkins friendly chocolate cream pie that I am SO proud of!
Cheat? Why cheat when you can eat this??
Okay, the crust I am especially proud of guys,
because I made it up myself!"
by, Jennifer Durling Maness Nelson

1 1/2 cups almond flour,
3/4 tsp. baking powder,
1/2 cup shredded unsweetened coconut,
1/2 cup powdered Splenda,
blend well with a fork and then mix
in 1/4 cup salted butter and 1 egg.
You will get a nice dough ball that you can
press into a pie plate with fingers dipped in water.
It looks messy, but once it bakes,
it comes out soft and flaky like a real pie crust!
Bake at 350 degrees about 20 minutes.

I used this recipe for the pie filling:

Ingredients for filling:

except I used 1 cup ricotta
and 1 cup cream cheese.
Also, I don't add salt, because it takes away from the sweetness
and there is enough salt in the ricotta.
To sweeten I added
3/4 cups Splenda powder and
1/4 - 1/2 cup sugar free maple syrup.
Oh boy, I can't wait to try!
(I've already tried a bit of the crust. :) Happy Atkins

Thank you Jennifer, so much, for allowing me to use this in my blog!!
Sounds great!

Friday, April 22, 2011

Low Carb Grocery Shopping List new and improved


We can do most of our shopping around the


of the store now,

not going down all the isles.

Shop the produce, meat, dairy sections most.
Saves time and money!!

Sliced cheese & grated cheese
worstershire sauce
3 dozen eggs
cucumbers & onions
Tomatoes & eggplant
zucchini (4-5 inch ones)
vinegar any kind
pork rinds
sour cream
heavy cream
2 pounds bacon
ground chuck (4 big packs)
4 rib-eye steaks
Bottled lemon juice
sugar free jello
salad dressing, Ken's blue cheese (1 carb per serving)
dill pickles
alfredo sauce
pizza sauce
chicken tenders, chicken wings
pork chops
tuna & salmon (canned)
flax seed meal
cream cheese
New PUR water filter (for my kitchen sink)
Sugar free Chrystal light type drink mixes:
tea, orange & apple flavors

Butter, the good butter, like Kerry Gold brand!

coconut oil & Olive oil,

hearts of palm,

Stevia in the Raw (measures like Splenda and is a new product),

nitrite free lunch meats (Oscar Mayer),

bell peppers, jalapenos

Pepperoni slices (Hormel is the best to me)


Natural Peanut Butter,

Parmesan Cheese,


turkey wings,

chicken wings,

Franks hot sauce (a must in my house)


mustard (spicy brown),

lemon pepper, seasoning salt




Rotel tomatoes (canned)

frozen fish filets

Thursday, April 21, 2011

Clean Your House=good for you!

It is weird to include a tip like this on a diet-related blog,
but to me, this makes it easier to be positive about yourself and the new
"way of life" when your surroundings are clean, neat and orderly.
Being surrounded by clutter, dust or dirty dishes is not only distracting,
it actually breeds depression, hopelessness, bugs and germs.
You already know how important a good outlook is on your dieting success!
And don't stop with your house, clean out your car and office!!
If you work at home, it's important that your office be uncluttered & clean.
You feel like a well-ordered person, and more worth the new way of eating!
It's easy once you start. Clean up, then keep it clean by
straightening up a little each day.
Just try it!
I'm not a clean freak, BUT we can all do better!
If you want to cheat on your diet, just get a big glass of water
and your vacuum out of the closet!!

Low Carb Sausage & Cabbage recipe

1 package shredded cabbage (or 1/2 cabbage shredded)
1 onion chopped
1/2 stick butter
12-16 oz Cajun Style Smoked sausage
( I use aidells=andouille) cut into 1/2"pieces
1/2 cup red bell pepper chopped
1/2 cup green bell pepper chopped
1 cup cheese grated (your favorite)
1/2 teaspoon dried red pepper flakes (optional)

Saute onions, peppers and cabbage in butter 5-8 minutes.
Add sliced smoked sausage. Cover and heat on low 5 minutes.
Cover with cheese and put the lid on till cheese is melted.
Awesome and so easy!!!!

Wednesday, April 20, 2011

Low Carb Eggplant Parmesan Casserole recipe

Just takes 3 ingredients!!
1) Eggplant
2) spaghetti or pizza sauce
3)mozzarella/Parmesan cheese(or your favorite cheese)

Individual ramekins or 2 quart casserole dish (greased or sprayed with Pam)
pre-heat oven at 400 degrees
First wash and slice the eggplant about 1/4 inch thick.
Place it on a cookie sheet lined with parchment
paper or greased well.
Brush the tops with olive oil.
Bake in hot oven about 8 minutes. Take out,
turn the slices over, and brush that side with oil.
Bake another 8 minutes.

Next layer the eggplant with your favorite store bought Spaghetti sauce
or pizza sauce and cheeses.
You should end up with about 3 layers with cheese on top.
Bake this at 350 degrees, about 25-30 minutes till hot and bubbly.
This is so easy! It can be prepared ahead of time,
then just pop it in the oven a 35 minutes before you eat.
Just takes 3 things really: eggplant, sauce and cheese.
It's pretty enough for company too.
I usually use Wal-Mart Pizza sauce, $1.00 per jar, and it's better than Ragu or any other brand I've tried. It's low in carbs too, 4 per 1/4 cup, eggplant have almost none, and cheese has none, so this whole thing is very very low carb!! Enjoy!

Serve this hot with a side salad, that's all you need.
A great meatless dinner!! Low in calories and carbs!!
Love you all.
Email me at
if you have questions or friend me on facebook.

Tuesday, April 19, 2011

Low Carb Peanut Butter Cookies (Atkins)

1 cup peanut butter, creamy or crunchy
1 1/3 cups baking sugar replacement (recommended: Splenda)
1 egg
1 teaspoon vanilla extract
Preheat the oven to 350 degrees F. Grease a large baking sheet.

In a mixing bowl, combine the peanut butter,
1 cup sugar replacement,
the egg, and vanilla, and stir well with a spoon.
Roll the dough into balls the size of walnuts.
Place the balls on the prepared baking sheet.
With a fork, dipped in sugar replacement to prevent sticking,
press a crisscross design on each cookie.
Bake for 12 minutes, remove from the oven,
and sprinkle the cookies with some of the
remaining sugar replacement.
Cool slightly before removing from pan.

This was borrowed from recipes page.

Monday, April 18, 2011

Low Carb Ketosis 2011 Nutrition article

Here's a great article Atkins posted on their Facebook page today:

tells all about ketosis and other stuff thats way over my head, but maybe yall will understand it.

My Low Carb Meatloaf Delish!

I've been making my Meatloaf like this for many years!!
here's what I do:

2-3 pounds good ground chuck
1 can diced tomatoes (drain most of juice off)
1 large onion chopped tiny
salt and pepper
shape into 2-3 loaf shapes in a baking pan,
put some bacon slices on top.

I put mine into a hot oven (400 degrees)
bake it about 15 minutes
then turn the oven down to 350 for 30-40 more minutes.
So I cook it a total of about 1 hour.
You can add whatever else you like, like garlic,
but I like my meatloaf just plain.
this is good and juicy too.
Hope you enjoy it.
I've never put eggs or bread in mine.

Sunday, April 17, 2011

Pork/Bacon Sausage Farmland low carb

I love to read what others are eating on this diet.
So I thought that in addition to my usual recipes and rants,
I'd add my foods too. I'm pretty boring, you will see!!
I tend to eat the same things over and over.

1/4 pound Farmland "Pork & Bacon Sausage"

2 scrambled eggs
1 tall glass of ice water with lemon juice

2 cups coffee with cream

Lunch: 2 hard boiled eggs
1/4 cup chicken salad (home made)
a couple leaves of lettuce
Tall glass water with lemon

Snack: water & lemon
cup of coffee w/cream

Dinner: chicken salad, lettuce
big sliced tomato w/ mayonnaise, salt & pepper

Snacks at night are my worst weakness!!
pork rinds
hot sauce
lettuce with Italian dressing

I drink water all day, hated it at first, but now I like it a lot!

Here's an article we read on AOL today about food digestion.
Just thought it was interesting. You may need to copy and paste it into your browser. I hope AOL doesn't mind that I use it!!
Yall can email me anytime,|main5|dl5|sec1_lnk3|56546

Low Carb Diet needs WATER !!

Wake Up with Water

"Before you put coffee, tea, or food into your body,
it's best to first break your fast with a glass of water with lemon,"
says Ashley Koff, RD, a nutritionist in Los Angeles and founder of
When you sleep, Koff says, your body isn't just abstaining from food
but from water too.
"Because many vitamins are water-soluble,
having a glass before you eat will help your body
better absorb nutrients from food."
The acidity of the lemon helps re-balance your digestive tract
by making it alkaline, allowing "good" bacteria in your intestines
to thrive and facilitate optimal nutrient absorption.
You know you're supposed to have multiple glasses a day.
But it's better to sip a little water all day long instead of
chugging a giant glass when you suddenly feel parched.
"If your tongue feels dry to the touch or your pee
is bright yellow, you're dehydrated," says Alpert.|main5|dl7|sec1_lnk3|56532

This is a great article, not a low carb read,
but you can still read it
and use these great tips for a perfect day!!
I just had to share this with all my Atkins buddies!!
Love you all.
Email me at
if you have questions or friend me on facebook.

Saturday, April 16, 2011

Low Carb Easy CROCK POT Beef Stew

Low Carb Crockpot Easy Beef Stew!
It's a great feeling to prep dinner at dawn and
not worry about it until dinner time.
Easy beef stew:
  • 2-3 pounds of beef chuck (stew beef)
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 cup good spaghetti or pizza sauce
  • 1 cup beef broth
  • 2 stalks celery chopped into 1" pieces
  • 1/2 green pepper chopped into 1" pieces
  • If you have no beef broth handy, just use 1 cup water and 4 beef concentrate cubes.
Put everything in the crock pot,
give a quick stir,
and cook on low for about nine hours.

This can be served over riced cauliflower with a
side vegetable and some butter,

and you have a nice low carb dinner!

Love to all my low carb buddies.
Hope you all have a wonderful day.
Don't cheat! Eat healthy today.
Plan ahead for great results.

Friday, April 15, 2011

low carb Fried Radishes

I love these tasty little snacks!!

The radishes in the picture are just fried in some coconut oil and olive oil, just plain but good! If you want to get fancy, make this recipe below:

fancy radishes (NOT in Picture)

4 oz. red or white shredded radishes
1 egg
2 tablespoons Parmesan cheese (grated)
Garlic and seasonings to taste
Mix all ingredients well.
Fry in a greased non stick pan with a little oil.
I use coconut oil but olive oil and butter is good too!
Fry till brown on both sides.
1 serving
100 calories
2 net carbs

Hugs to all my low carb buddies. The weekend is here again, stay focused.
be strong. Don't cheat! You are just cheating yourself and you are worth more than that.

Thursday, April 14, 2011

Riccotta Cheese Home-Made low carb

Make your own Riccotta Cheese!
4 cups whole milk
2 cups cream
1 teaspoon salt
let this come to a full boil,
remove from heat, add
3 tablespoons vinegar
stir 1 minute
strain in doubled cheese cloth over a strainer.
sit at room temperature to drain for 1-2 hours.
Use this in your recipes just like store bought, maybe better.

to make a great dip add:
3 scallions
2 tablespoons chives
1 tablespoon dill weed (not seed)
1 teaspoon salt
1/2 teaspoon pepper
mix and eat on veggies.

I saw The Barefoot Contessa make this on her show.
She is so great! A classy TV cook-show host.
She's my very favorite,
especially because my son said she reminds him of ME!!!
Hope everyone is eating healthy and losing weight.
If you can, get moving too! Love all my buddies on here.
Check out Atkins facebook page if you haven't yet!
That's where I hang out.

Wednesday, April 13, 2011

Low Carb Kale Chips recipe

1 head of Kale,
separate the leaves, cut the stem out with scissors, rinse and dry well.
Olive oil spray (Pam)
1/2 cup Parmesan cheese grated
lemon pepper

Preheat your oven to 250 degrees.
I use scissors or kitchen shears to cut the stems out.
This leaves long strips, cut those in half. I use parchment paper lined cookie sheets. Now just place the leaves on your cookie sheet. Spray them with olive oil and sprinkle Parmesan cheese over them lightly. Bake about 20 minutes till kale is crispy and cheese is golden brown. I sprinkle lemon pepper on them when I take them out of the oven.
How easy is this? Just a little crispy snack.
Hugs and kisses to all my buddies!
Don't cheat, you are on a roll now!
Keep up the good work.
Remember carbs=poison to us.

Tuesday, April 12, 2011

What else do you have to do?

You can eat anything you want, you just have to know what to want!!
I love Atkins because you can eat almost anything you want.
Sausage or bacon and eggs for breakfast, with cheese too!
Lunch tuna salad in lettuce wrap, BLT on "fried cheese bread"!!
Dinner: steak, hamburgers, veggies, salad with dressing. What's not to like?? Anyone can do it, right?
But here I am asking: "What are you doing about your weight?"
My dad used to ask me that. I'd go visit them in Florida and have the best weekend visit.
Then as I was packing my car to come home, he would always ask me that dreaded question: What are you doing about your weight? Well, at the time, it hurt my feelings and really ruined my whole visit. It just made me want to eat more to cover up the guilt and shame and all those bad feelings we feel about ourselves. But really, what keeps us from taking the one big step to lose weight? Why is it so hard to do??? It's not the losing really, that's the easy part. But the "making up our mind to do it part". I've had a weight problem most of my life. But looking back, when I was in my 20's & 30"s and weighed 155, I thought I was fat. I'd give anything to weight that now. But my real question is: If I thought I was fat at 155 pounds, why, oh why, did I just keep on getting bigger? What takes us so long to make up our mind and get our heads around it. I've been in denial most of my life about this. But not any more.

I did Atkins years ago, when we couldn't eat much of anything but meat, eggs and water. I've done Weight Watchers, who hasn't? I've done the Belly Fat Cure diet. Which I thought worked well, except, I craved carbs on it. So I have come to the conclusion, that, I can't eat carbs like other people can. Now I have my head straight and I'm finally doing it. But I like to keep it simple, follow the rules in the Atkins Bible. Don't try to wiggle out of the right way to do this.
Read, study, learn this because this is your life
and you are worth it.
Love and kisses to all my buddies who read this and just let me rant on and on. Hope it has helped someone, it did me, just to get it out and off my chest. I have a long journey ahead of me, but hey, what else do I have to do???

Monday, April 11, 2011

Vegetable Lasagna-Low Carb-No Meat

I made this recipe up as I went along,
mainly going by what I had on hand last night, in the fridge.
Wish I had some eggplant!! If you do, use it too.
I baked this in a 1 1/2 Qt size casserole dish.
Would be great in little individual ramekins!

3 tablespoons oil
1 medium zucchini sliced thin
1 yellow squash sliced thin
1/2 green bell pepper sliced thin
1/2 onion sliced thin
1/2 cup pizza sauce
1/2 cup cottage cheese
1 egg
1 tablespoon Italian spices
1 cup grated cheese
6 slices of Swiss cheese(sandwich size)

First I browned all the vegetables, a few at a time,
in a medium hot, oiled frying pan. (could be baked)
Cooking them till tender. I used coconut oil as my oil.
Next I mixed the cottage cheese, egg, grated cheese
and spices together in a bowl.

Then just layer all:
Veggies on the bottom,
2 spoons of pizza sauce next, smeared over them.
1/2 of the cottage cheese mixture
3 slices of Swiss cheese, spread out
then do it again,
ending with the Swiss cheese on top.
I cooked this in the microwave 4 minutes,
let it rest about 10 minutes,
then cooked again 3-5 minutes.
Let it rest before serving.

This could be baked in the oven at 350 degrees about 30-45 minutes,
just till hot and bubbly and the egg has a chance to cook.
Like I said earlier, eggplant would be great in this.
Use what you like best.
Hope you enjoy as much as we did!
Nutrition Facts
Serving Size 1 serving

Amount Per Serving
Calories from Fat 155
Calories 247

% Daily Values*
Total Fat 17.19g 26%

Saturated Fat 10.855g 54%

Polyunsaturated Fat 0.797g

Monounsaturated Fat 4.133g
Cholesterol 81mg 27%
Sodium 370mg 15%
Potassium 211mg
Total Carbohydrate 7.5g 2%

Dietary Fiber 1.4g 6%

Sugars 3.15g
Protein 15.9g

Vitamin A 10% Vitamin C 31%
Calcium 36% Iron 4%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
of RDI*
(247 calories)
12% of RDI
Calorie Breakdown:
Carbohydrate (12%)
Fat (62%)
Protein (26%)
Carbohydrates, 7.5g (12%) Fat, 17.19g (62%) Protein, 15.9g (26%)

What if it's all been a Lie?

This article CHANGED MY LIFE!!

After you read this, please get Fat Head the movie.
You can view it off Hulu streaming
or Netflix free.

RR's = Revolution Rolls

This is the same recipe in both pictures, just the left I made on a cookie sheet and the right one is in muffin tins. I really like the flat ones much better because I can use 2 as a bun for a burger!

Here's Kent's original video:

The recipe for Revolution Rolls (RR's) :

3 eggs, separated
4 oz Cream Cheese
1/4 tsp Cream of Tartar
2 tsp Splenda

Salt, dash

mix egg yolks, cream cheese, splenda and salt until smooth.

whip egg whites with cream of tartar until stiff by not dry. fold into yolk mixture, spoon on to a parchment paper lined baking sheet or muffin tins.
Makes 6-13 servings
Bake at 300 degrees for 35 minutes
Nutrition Info: (per serving)
mine have 10 servings, so the counts are much smaller!

90 Calories, 7g Fat, 6g Protein, .5g Carb.

That was copied and pasted right off Atkins discussion board.

As you see, I bake these in muffin tins. I also beat them using a electric hand mixer with 2 wire wisks attached. Get your eggs and cream cheese to room temperature before starting!! The eggs whites will fluff up lots bigger that way! Be sure you spray your pans well.This picture is only one recipe!! See how much it made????
I did not put sweetener in these, but I added about a tablespoon of lemon pepper when I added the yokes to the whites.
If you want to store them don't seal up tight they get wet. I put mine in a rubbermaid container and put a paper towel under them and over them, but do not seal.

Here's my disclaimer: This is not MY recipe! I did not invent this recipe, I'm just sharing it. I found them first named Oopsie buns when doing the Belly Fat Cure diet last year, then Atkins has them as Revolution Rolls or RR's. I'm just sharing the recipe, I did not invent it. But I love to share recipes and tweak them too...

Monday Morning

Good Morning Monday! I'm looking forward to my week of low carbs and NO sugars.
Read all labels carefully this week.
I do all the cooking here and we rarely eat out so that makes it so much easier and cheaper to stay with the program! I LOVE LOVE LOVE the Atkins way of eating. I feel better and my blood work proves that it's a healthy way to live life to it's fullest! I do not eat empty calories anymore like popcorn, white bread, ice cream, candy, french fries, ketchup or mashed potatoes. They are like poison in my body. Like an addict, I can not touch these foods, not even a little cheat or "just a taste". But I'm OK with this, in fact I'm very happy with this choice. I love the limits and "drawn lines" that Atkins gives us. We need these just like a 2 year old needs discipline to learn right from wrong. God Bless Dr. Atkins for his gift to us.
We have a new treadmill! I'm so excited about it. My old one burned out I guess, it just stopped. I can't walk on the road or a trail. I have spinal stenosis and other back problems, making my balance very bad. I have to walk with a cane. BUT, I can walk on a treadmill!! Not real fast, but yesterday I walked 10 minutes. When I finish this blog, I'm headed in to greet it good morning and walk!
Hope all my buddies have a great week and stay on program. It's so worth it. We are so worth it.
Ask yourself:
What am I doing about my weight today?
Love and kisses.

Sunday, April 10, 2011

Cheese Crackers

These are the easiest little goodies to make!
I use parchment paper, Mexican Taco grated cheese
(you use what ever grated cheese you like),
plus some flax seed meal.
I put a pinch, and I mean pinch the cheese between your finger and your thumb, drop it onto the paper, do about 5-6 little piles.
then pinch a little flax seed meal, and drop it on top.
Put your parchment paper in the microwave. I cook mine on high about 35 seconds.
They will melt and sizzle. Don't let them get too brown, but just start to brown. Watch them till you figure out your micowave time.
After these cool a minute, they get crisp!!
You will want to make them again and again, they are just too good!!!

Cauliflower Pizza Crust

Cauliflower Pizza Crust

1 cup cooked, mashed cauliflower
1 egg
1 cup mozzarella cheese
1 tsp oregano
2 tsp parsley

Preheat oven to 450 degrees.

Spray a cookie sheet with non-stick spray.

Drain the cauliflower real well after cooking.
In a medium bowl, combine cauliflower, egg and mozzarella.
Press evenly on the pan. Sprinkle evenly with oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).
Remove from oven and top with all your faves!!


pizza or alfredo sauce

then add
more toppings

(make sure meats are cooked)

mozzarella cheese

To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted.

I did NOT make up this recipe, just found it on a blog
and have been enjoying it for about a year.

Saturday, April 9, 2011

The Perfect Boiled Egg

I've been cooking boiled eggs for 40 years and I just learned the right way,
Or the best way!
These always turn out perfect.
Put your eggs in a pan, cover with cold water,
with water 1 inch above the eggs.
Put on stove, bring to a hard boil, and then time them 3 minutes
boiling the whole 3 minutes.
You are not through yet....keep reading.

Take off heat, cover and time them 8 more minutes.
Pour the hot water off the eggs and cover with cold water,
that stops the cooking.
They will be perfect.
I even tried cooking them the Paula Dean way
and they were still raw inside!!
So she doesn't even know how to boil eggs!!!
OK, my dieting friends there's no reason for you to screw up another egg!
These will be so pretty when you slice into them,
no more green circles around the yokes!!
Hugs and kisses to you all.
Happy low carbing!

Friday, April 8, 2011

Green Bean Salad recipe LOW Carb!

Green Bean Salad:

1/2 cup canola oil
1/2 cup cider vinegar
1/2 teaspoon pepper
3/4 cup splenda or your favorite Sugar Free sweetener.
(I have used 18 packets of sweetener also)
Onion, green pepper sliced thin
3 cans drained green beans
1 can yellow wax beans drained

Mix oil, vinegar, sweetener & pepper
with a wisk in a big bowl.
Add drained beans and veggies, stir,
cover and refrigerate.
Stir every few hours.
It's best if it marinates a few hours or overnight.

The original recipe called for kidney beans
but I left them out to be more Atkins friendly.
But you can add any other veggies you may want to this.
Just be sure you drain them well first.

Thursday, April 7, 2011

Low Carb Jambalya Cajun-Good-Spicy

These amounts are not measured too close. I'm a dump and stir cook!!
1 pound andouille (or any good sausage)sausage (sliced)
1 pound chicken tenders (poached in 2 cups water for 10 minutes and cut into 1 inch cubes)
1 pound raw shrimp

2 cans diced tomatoes with juice
1 small can tomato sauce
2-3 cups sliced frozen okra
1 large onion chopped
3 cloves chopped garlic or 1 tablespoon
1 large green bell pepper chopped
1 cup celery chopped
1 tablespoon bacon grease
2 tablespoons worstershire sauce
1 tablespoon red pepper flakes

2 teaspoons dried oregano
2 teaspoons dried parsley
2 teaspoons Cajun seasoning
1/2 teaspoon thyme

I started by cooking chicken tenders in pan with little coconut oil, brown a little on both sides, then put 2 cups water over it, cover and simmer on low heat 5-10 minutes.
Get your big pot out, heat it up with 1 tablespoon bacon grease in it, put onion, bell pepper, celery in. Cook on low-medium heat 5 minutes. Stir in sausage and cook 3-5 minutes. Put spices in and add tomatoes & tomato sauce, add chicken broth (from where you poached the chicken tenders) and stir. Add your chicken & okra (and anything else I forgot to mention). May need a little water here (1-2 cups). Simmer for 15-20 minutes. add shrimp and let it boil just a minute or 2! Turn
heat down to simmer. Serve hot in soup bowls. Don't over cook the shrimp, they will get tuff and chewy.
I never added salt, it didn't need it! You just need to taste at the end and adjust to your taste.
The picture on the right is our home grown garlic, it awesome too!

Monday, April 4, 2011

low carb Parmesan Chicken


this is delicious and pretty enough for company!

10 boneless chicken breast tenders, pounded thin

(I put between plastic wrap to pound on a cutting board)

1 egg, beaten
1 cup Parmesan cheese
1/2 cup spaghetti/pizza sauce
3 oz. mozzarella cheese,

Dip the chicken in egg, then coat with parmesan cheese. Sauté in oil until browned on both sides. Place in a baking dish and spread with sauce. Top with the mozzarella. Put them in the oven at 350 for about 15 minutes just to melt the cheese.

Makes 4 servings
Can be frozen

Per Serving: 387 Calories; 19g Fat; 48g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs

I didn't count the carbs for the egg since one is enough to coat all.

Stuffed Taters-NOT! it's low carb, OMGosh!


16 ounce package frozen cauliflower
8 ounce cream cheese, softened
8 ounce cheddar cheese, shredded
4 green onions, chopped
1/4 teaspoon salt or to taste
1/4 teaspoon pepper
3 pieces bacon, chopped and fried until crisp
Paprika, optional

Cook the cauliflower until soft, about 8-10 minutes; drain very well and break up the florets a bit with a spoon. It's also very good if you leave the cauliflower a little chunky. Put in a greased 8 x 8" baking pan or a 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Dust the top with paprika, if desired. Bake at 350º for 20-40 minutes, until browned and bubbly. Or, microwave, loosely covered, for about 40 minutes on 50% power, turning the dish after 20 minutes.

Makes 6 servings Can be frozen

Per Serving: 324 Calories; 27g Fat; 15g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs


Sunday, April 3, 2011

Mr. Peanut Sandwich Bread

I stole this from my friend, Sandy.

Please click on the picture to see it upclose!!!

Who would have thought peanut butter could make a great bread?
Sliceable, with great texture and just a mild peanut flavor.

Mr. Peanut Sandwich Bread

1 cup natural peanut butter, smooth
3 eggs
1 Tablespoon vinegar
1/2 teaspoon baking soda
1/4 teaspoon salt
1 packet sweetener (optional)

Blend peanut butter and eggs until smooth (I just used a fork).
Add in remaining ingredients.
Pour into a sprayed loaf pan and smooth the top.
Bake at 350 degrees for 30-40 minutes.
Let cool before slicing.
3.03 net carbs per slice with 17 slices

The texture of this loaf is fantastic.
It is not dense like many coconut flour breads. It is springy, yet sturdy enough to hold together well for sandwiches. If you don't mind a slight nutty flavor, this will be a go to recipe. It can be made into muffins too. Just think, a great bread with no specialty ingredients or time consuming methods.

This is originally from:

thank you so much for sharing this great recipe!!

If yall have more questions,
email me at:

Fat Head the movie

Fat Head the movie
I hope you watch this! it's FREE!!


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