Tuesday, March 28, 2017

Feta, Cheddar and Spinach Muffins


300 g plain flour or Almond flour

2 1/2 tsp baking powder
100 g light cheddar cheese
150 g chopped feta
130 g baby leaf spinach
1 egg
220 ml skim milk
1 tsp cayenne pepper
30 g butter melted or olive oil
half a red onion, chopped

1. Preheat oven to 170 degrees C.
2. Use a pan to melt the butter and mix in chopped onion.
3. Mix dry ingredients in a bowl.
4. Whisk egg and milk in another bowl.
5. Combine with dry ingredients.
6. Add spinach and onion mixture.
7. Place in muffin cups forming round shapes with ice cream scoop.
8. Bake for about 30 minutes.


Delicious side dish for creamy and cheesy cauliflower that uses fresh, flat-leaf parsley for added nutrition, flavor and interest.  If desired, you can use less cream cheese.  I was just experimenting.  It was a good experiment - real creamy and cheesy.  I used Gouda cheese for this, but I'm thinking Cheddar cheese or smoked Cheddar cheese would be awesome as well.

Parsley is the World's Most Popular Herb (Click to see the article)

2 lbs cauliflower florets, cooked (0.9 kg)
1/2  cup flat-leaf parsley (125 mL)
8 oz regular cream cheese (250 g)
1/4  cup sour cream (60 mL)
3/4  tsp salt (3 mL)
1/4  tsp white pepper (1 mL)
2 cups grated cheese, (500 mL)
  such as Gouda, OR Cheddar,  divided
1/4  cup flat-leaf parsley, for garnish (60 mL)
Paprika sprinkle for garnish

Preheat oven to 350°F (180°C).

In 1 qt (1 L) casserole dish combine cooked cauliflower florets and parsley.

In food processor or mixer, process cream cheese, sour cream, salt and white pepper.  Add 1 cup (250 mL) grated Gouda, OR Cheddar cheese; process.  Combine with cauliflower and parsley in casserole dish.  Sprinkle with remaining cheese and parsley.  Bake 25 minutes until hot and bubbly.  Sprinkle with some paprika for color.

Yield:  8 servings
1 serving
256.2 calories
12.9 g protein
20.1 g fat
2.0 g fiber
5.9 g net carbs

Your Skin & Diabetes: Common Issues and Smart Skincare Tips

“Diabetics know that their life post-diagnosis will include managing their diet, administering insulin shots, and checking their blood sugar. However, many diabetics don’t anticipate the skin disorders that are common among diabetics, affecting one-third of diabetics at some point in their lives,” explains Skinfo.com.

* See the info-graphic below for all the different types of diabetes-related skin conditions!

“Diabetics are more likely to contract skin disorders for a variety of reasons; high glucose, for example, often leads to dry skin, and dry skin is a precursor to other skin disorders, like itching, cracking, difficulty with healing wounds, and infection. Similarly, a weakened immune system and restrictive blood flow to certain areas of the body can lead to bacterial and fungal infections; insulin injections, meanwhile, can cause rosacea or, in rare instances, yellow skin.”

There are many skin disorders that people with diabetes can experience but many of them can be prevented through both healthy blood sugar management and smart skincare for any skin issues that do arise!

3 Simple Tips for Smart Diabetes Skincare

To avoid dry skin, bathe with mild soap and warm (not hot) water. Use moisturizing soap and lotion or cream to retain moisture. In the dry winter months, keep your home humid, and check your skin regularly for red dots, bumps, or other abnormalities.

It may also help to keep a first aid kit for your skin in your home. Make sure to include, antibacterial ointment, clean petroleum jelly, gauze pads, hypoallergenic tape, cleansing towelettes, and Coban self-adherent elastic wrap.
Diabetics may also be prone to foot problems, such as blisters, cracked feet, infections, and skin conditions from a lack of circulation or diabetic nerve damage. To prevent these problems with your feet, wear shoe inserts to prevent changes in your foot shape that diabetic nerve damage may cause. Examine your feet daily for any damage, and see your doctor for a foot examination at least once a year.
Although diabetics may face many difficulties, with proper skincare and prevention, skin disorders don’t have to be one of them. See your dermatologist for more information and visit Skinfo.com to learn more!


Monday, March 27, 2017

Creamy Vegetarian White Chili

Creamy Vegetarian White Chili recipe that is cozy and filling (with vegan option). Ideal for healthy weeknight meals or chilly afternoons. /// Adapted from Gimme Some Oven and The Food Network
Author: Shelly Westerhausen

Recipe type: Entree
Cuisine: Vegetarian
Serves: 6 servings
1 Tbsp olive oil
1 white onion, diced
1 green bell pepper, diced small
1 jalapeno, diced
3 garlic cloves, minced
1 Tbsp cumin
¼ cup all-purpose flour
4 cups low-sodium vegetable broth
3 15-ounce cans Great Northern beans, drained and rinsed
1 4-ounce can chopped green chilies
¾ cup frozen corn
2 cups warmed whole milk (use non-dairy if wanting to make the recipe vegan)
Salt / Pepper, to taste
Lime juice, to taste
garnish options: cilantro, avocado, tortilla chips, pickled jalapenos, radish slices, hot sauce

Heat olive oil over medium in a large stock pot.
Add onion, pepper, and jalapeno and saute for 7 to 10 minutes, or until the vegetables are soft and onions translucent.
Add garlic and cumin and saute for another 30 seconds.
Next, add flour and toss until the vegetables are coated. Slowly add in vegetable stock, while stirring, and then add in beans, green chilies, and corn.
Turn heat to medium-high and bring to a boil. Once boiling, turn heat down to medium-low and let simmer for 15 minutes.
Stir in warm milk and let simmer for another 2 minutes.
Remove from heat and season with salt, pepper, and lime juice. Divide between serving bowls and garnish before serving.

Low Carb Cheesy Bacon (Fat Head) Biscuits

8 ounces Applegate Turkey Bacon
4 cups shredded mozzarella cheese
4 ounces cream cheese
1/2 cup (53grams) coconut flour (I used Bob's Red Mill)

1 tsp Italian seasonings
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
4 eggs
Order Ingredients

Preheat oven to 400 degrees.
Cook bacon until crisp then chop and set aside.
In a microwavable bowl add the mozzarella and cream cheese.
Microwave 2 minutes then stir until smooth.
In a small bowl whisk together coconut flour and dry seasonings.
Beat eggs and add to coconut flour mixture. Stir to combine.
Stir this mixture into the cheese mixture until all incorporated.
Stir in half the chopped bacon and set aside half for topping the biscuits.
Make 12 biscuits or 24 mini biscuits.
Sprinkle more bacon onto each biscuit.
Bake 20 minutes until golden brown.
Allow to cool 5-10 minutes before removing and enjoying!
Net Carbs: 3g

Peanut Chicken Skillet - Low Carb, Gluten Free

Prep Time: 10 minutes  Cook Time: 20 minutes    Yield: 4 Servings


1 1/2 lb chicken breast, cut into tender sizes pieces
sea salt and pepper
2 tbsp butter
2 tbsp olive oil
1 red bell pepper (about 3.5 oz), julienned
3 cloves garlic, minced
3/4 cup chicken stock
1/3 cup natural peanut butter, creamy
3 tbsp soy sauce or coconut aminos (get it here)
1/2 tsp crushed red pepper flakes
3 green onions, chopped

Season the chicken breasts with a little salt and pepper on both sides.
Heat a large skillet over medium-high heat. Add butter and olive oil.
Add the chicken to the skillet and sear for 5-10 minutes, browning on both sides.
Reduce heat to medium-low and add the red peppers and garlic to the skillet.
Saute for an additional 5 minutes. (Be careful not to scorch the garlic)
In a mixing bowl, combine chicken stock, peanut butter, soy sauce and red pepper flakes. Whisk until well incorporated.
Pour sauce into skillet. Bring to a boil over medium-high heat, then reduce heat to low and let simmer.
Let simmer, stirring frequently for 5 minutes.
Sprinkle green onions over top before serving.

Per Serving - Calories: 502 | Carbs: 12 g | Fat: 33 g| Protein: 44 g | Fiber: 3.75 g | Net Carbs: 8.25 g

Sunday, March 26, 2017



One of the most common questions I get as a Low Carb Blogger are those about converting American measurements to metric. A lot of my readers are from Europe, South Africa and Australia to name just a few. When I was a kid just about the whole world adopted the metric system of weights and measurements. We Americans stuck with what we already knew!

American measurements are based on volume while most of the world uses the metric system. A common question I’m asked is how many grams is in 1/4 cup of coconut flour, almond flour, erythritol, etc. I can’t answer that question unless I run to the kitchen and weigh it out.


Weighing ingredients is much more accurate than measuring in volume. Because it’s common for ingredients to absorb moisture on humid days, especially coconut flour, 1/4 cup measure of an ingredient one day will weigh more than another. That’s why I always use a digital scale and a good set of measuring cups and liquid measures when I’m in the kitchen. Another thing that can affect accurate measuring and carb counts is how much an ingredient is compacted.


Use weight, not volume when you can. A good kitchen scale will be your best friend especially if you are trying to lose weight or mitigate diabetes with diet.
Sift coconut flour and cocoa powder into air tight storage containers upon bringing home to fluff up the ingredients and to eliminate clumps.
Scoop ingredients without packing them into the measuring cups if using volume to weigh. For bigger volumes like a 1 cup measure, I generally scoop and then spoon the ingredients into the cup until the cup is full.
Avoid shaking the ingredients in the measuring cup as it will settle and compact the ingredients.
Once the measuring cup is full, scrape and level the ingredients in the measuring cup with a flat edge like the back of a butter knife.

For the conversions below, I measured and weighed common low carb keto ingredients several times to obtain an average weight in grams.

1 tsp = 5 ml
3 tsp = 1 tbsp
4 tbsp = 1/4 cup
1/4 cup = 2 oz = 59 ml

Almond Flour
1/4 cup = 20 g
1/3 cup = 30 g
1/2 cup = 45 g
1 cup = 90 g

Cocoa Powder
1/4 cup = 25 g
1/3 cup = 35 g
1/2 cup = 45 g
1 cup = 90 g

Coconut Flour
1/4 cup = 25 g
1/3 cup = 35 g
1/2 cup = 45 g
1 cup = 90 g

1/4 cup = 45 g
1/3 cup = 65 g
1/2 cup = 105 g
3/4 cup = 155 g
1 cup = 200 g

Ground Flax
1/4 cup = 20 g
1/3 cup = 30 g
1/2 cup = 45 g
1 cup = 70 g

Protein Powder
1/4 cup = 15 g
1/3 cup = 20 g
1/2 cup = 35 g


My mom and I went down to Miami for a few days a couple weeks ago. I had an audition to attend (more about that in the future, I hope!) and so she took a few days off and we made a girl's spa trip out of it. We stayed at The Standard Spa in Miami Beach--an incredible spa hotel featuring a Turkish-style hamam, saunas, steam rooms, scrubbing rooms, and all kinds of hydrotherapy pools, showers, and soaking tubs--all included in the room rate! It was absolutely heavenly and we pretty much spent our entire four days in Miami in the hotel soaking in the tubs, laying by the pool, and dining in the waterfront restaurant.

One of my favorite discoveries while there was a cocktail they had on their menu called "The Splendito." It's honestly just a mojito made with Splenda instead of sugar (so South Beach!), but I was ridiculously excited to see it because I've been following a mostly low-carb eating plan for the past few weeks because of the aforementioned audition + various other TV and on-camera projects I've been working on this month. [I'm a huge fan of low-carb because not only does it help my cheekbones come back from out of hiding, it also is the best way I've found to keep my ADD-addled brain focused so that I can properly say my intros on camera without getting all tangled up.]

Anyway, I'm almost a bit embarrassed to admit that until then I'd never even thought to replace the sugar in cocktails with Splenda (or Stevia), but now that I know about it I'm in so much trouble. At a recent brunch, I started ordering sugar-free mojitos and then sweetening them myself at the table with Splenda. So genius! It was like a whole world of delicious cocktails just opened up to me again. (Plus, how freaking cute is the name "Splendito"?)

Anyway, if like me, this is news to you, read below to learn how to make your own low-carb mojito (or Splendito).

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 The Splendito
Inspired by a drink at The Standard Spa, Miami Beach. Serves 1

1 lime, cut into 4 wedges
8 fresh mint leaves
1/4 cup white rum
1 packet Splenda (or Stevia)
1 cup ice cubes

Combine lime wedges and mint in the bottom of a large cocktail glass. Use a muddler or the bottom of a wooden spoon to crush the mint and lime together, releasing the jucies and oils. Pour in the rum, ice, and Splenda, and use a spoon to stir. Top off with soda water and serve garnished with an additional sprig or mint or lime slice.


Cold drinks are a welcome treat during hot summer days. This low carb strawberry limeade with no sugar added is a refreshing drink to quench thirst and cool down.

 Prep Time 5 minutes
 Total Time 5 minutes
 Servings 8 servings
 Calories 16 kcal

1 1/2 cups strawberries sliced
3/4 cup fresh lime juice
1 1/2 teaspoons SweetLeaf stevia drops more or less to taste (equal to about 3/4 cup sugar)
5 cups water
Order Ingredients

Blend strawberries and lime juice in electric blender until smooth.
Pour fruit mixture into 2 quart pitcher.
Stir in sweetener and water.
Add ice to fill pitcher. Serve cold
Recipe Notes
Make 8 (8 ounce) servings
Nutrition per serving: 2.8g net carb

Saturday, March 25, 2017

Cream Cheese Stuffed Everything Chicken

yield: 2 SERVINGS
2 (6 oz each) boneless, skinless chicken breasts
2 oz 1/3 less fat cream cheese
2 teaspoons all-purpose flour
1 egg white, beaten
2 teaspoons sesame seeds
2 teaspoons poppy seeds
2 teaspoons dried chopped/minced onion (I’ve seen it called both, found with the spices)
1 teaspoon coarsely ground sea salt
1 teaspoon minced garlic
1 teaspoon canola oil

Pre-heat the oven to 400. Line a baking sheet with parchment paper and set aside.
Place the chicken breasts on a cutting board. Using a sharp knife, slice the breasts from the side (creating a top and bottom) almost all the way through. Open each breast at the slit and place 1 oz cream cheese inside. Spread cheese across the surface and close the breast, folding the top half back over the cream cheese.

Place the stuffed breasts in a Ziploc bag and add the flour. Lightly flip the bag around until chicken is coated with flour. Place the beaten egg white in a shallow dish. In a second shallow dish, mix the sesame seeds, poppy seeds, dried onion, salt and garlic. Remove each rolled breast from the flour bag and dip it in the egg white, turning to coat. Then move the coated breast to the dish of seed mixture and coat it on all sides.
In a small skillet, add the oil and bring over medium-high heat. Add the stuffed and coated chicken breasts to the pan and cook for about 1 minute until the seeds on the bottom are golden. Flip the breasts and cook for another minute on the other side. Transfer the breasts to the prepared baking sheet and place in the pre-heated oven. Bake for 30-35 minutes until chicken is fully cooked through.
7 per serving (SPs calculated using the recipe builder on weightwatchers.com)

8 per serving (P+ calculated using the recipe builder on weightwatchers.com)

333 calories, 8 g carbs, 3 g sugars, 13 g fat, 5 g saturated fat, 45 g protein, 1 g fiber (from myfitnesspal.com)

Wednesday, March 15, 2017


Course: casseroles, dinner, grain free, low carb

Cuisine: casserole
Servings: 9
Calories: 211 kcal

3 cups cauliflower riced
1 lb ground beef
6 slices bacon cooked and crumbled
8 ounces tomato sauce or puree
1 medium tomato sliced
½ tsp garlic powder
½ tsp paprika
½ tsp sea salt
¼ tsp celery seed
¼ tsp black pepper
½ cup grated cheese *optional omit for paleo

Preheat Oven to 400 F, and grease or oil a 2.5 quart casserole dish.
In a food processor or blender, grind cauliflower florets into a rice texture.Set aside.
In a large skillet pan over medium high combine and brown: 1 lb ground beef, ½ tsp garlic powder, ½ tsp paprika, ½ tsp sea salt, ¼ tsp celery seed, and ¼ tsp black pepper. Stir and cook until browned (do not drain beef).

Add 8 ounces tomato sauce and 3 cups cauliflower rice to the ground beef skillet. Stir and continue cooking over medium to medium high heat for 6 minutes. Remove from heat.
Carefully spoon or dump all ingredients from the skillet into the casserole dish. Spread around casserole dish evenly.
Sprinkle the top of the casserole with bacon crumbles and optional cheese. Place sliced tomatoes on top, and bake for 20 mins. Remove from oven and serve.


I doubled this recipe and made two loaves! You cannot believe how lovely and moist this loaf is, and chock-full of juicy blueberries!  I used frozen blueberries, so this loaf can be made any time of year!  It freezes well too, if you want to double up on this recipe.

21/2  cups Gluten-Free Bake Mix 2 (625 mL)
1 tsp baking powder (5 mL)
1 tsp baking soda (5 mL)
1/8  tsp salt (0.5 mL)
2 eggs
Liquid sweetener (sucralose or stevia) to equal 1 cup sugar (250 mL)
1/2  cup almond, OR coconut milk (125 mL)
1/2  cup plain yogurt (125 mL)
  (4 oz; 125 g)
2 tbsp butter, softened (30 mL)
1 tbsp lemon juice (15 mL)
1 tbsp lemon zest (15 mL)
11/2  tsp unflavored gelatin (7 mL)
1 cup frozen blueberries* (250 mL)
1 tbsp Gluten-Free Bake Mix, page___ (15 mL)
Lemon Glaze:
3 tbsp lemon juice (45 mL)
Liquid sweetener to equal 3 tbsp sugar (45 mL)
1 tbsp water (15 mL)
1/2  tsp cornstarch (2 mL)

Preheat the oven to 350°F (180°C).

In medium bowl, combine 21/2  cups (625 mL) Gluten-Free Bake Mix, baking powder, baking soda and salt; stir to mix well.

In food processor or mixer, process eggs, liquid sweetener, almond, OR coconut milk, yogurt, butter, lemon juice, lemon zest and gelatin.  Add dry ingredients; process.  In small bowl, combine blueberries and 1 tbsp (15 mL) Gluten-Free Bake Mix.  Stir into batter and turn out into greased 8 x 4-inch loaf pan.  Bake 55 minutes to 1 hour or until dinner knife or cake tester inserted in loaf comes out clean, and loaf is golden.

Lemon Glaze:  In small bowl, combine lemon juice, liquid sweetener, water and cornstarch.  Bring to the boil.  Allow to cool completely and using a pastry brush, brush cooled glaze over the cooled loaf.

Helpful Hint:  The cooled loaf should be refrigerated either right away or within a day.  I actually prefer this particular loaf chilled.  *I am sure fresh blueberries would work nicely as well, in which case you would not need the extra tablespoon of bake mix.

Yield:  18 servings
1 serving
104.2 calories
3.8 g protein
7.0 g fat
0.3 g fiber
5.3 g net carbs


PREP TIME:10 mins    COOK TIME:12 mins    TOTAL TIME:22 mins

Recipe type: Cinnamon Pecan Cookie Bars

Serves: 12

1¼ cup almond flour
3 tablespoons coconut flour
1½ teaspoons cinnamon
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon vanilla extract
1 egg, room temperature
¼ cup butter, room temperature
½ cup sweetener
½ chopped pecans

Preheat the oven to 350. Line one 8x8" baking pan with parchment paper.
In a bowl, sift together almond flour, coconut flour baking soda, cinnamon and salt.
In a large bowl, using an electric mixer on low-medium speed, cream butter, sweetener, egg, and vanilla until smooth.
Add the flour mixture and mix until evenly mixed. Stir in pecans, slowly.
Spread into prepared baking pan.
Bake cookies for 12 to 15 minutes, or until slightly golden around the edges.
Cool in pan for 2-3 minutes on wire rack. Cut into 12 bars.
Serving size: 1 Serving (Total recipe makes 12 servings)
Protein 3.17g, Cals 138, Fat 12.88g, Carbs 4.25g, Fiber 2.29g — NET CARBS: 1.96g


PREP TIME:15 mins     COOK TIME:3 hours      TOTAL TIME:3 hours 15 mins

Recipe type: Entree     Serves: 5

1.5 lb ground beef
3 cups beef broth
8 oz. tomato paste
1½ tomatoes, chopped
½ red bell pepper, chopped
3 celery sticks, chopped
½ cup onions, chopped
1½ teaspoons parsley
1 teaspoon Worcestershire sauce
1 teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
½ cup of cheese
2 slices bacon, cooked and chopped (optional)
Special equipment
Slow Cooker
Order Ingredients

Brown ground beef in a large sauce pan. Halfway through, drain as much fat as you can. Continue to cook meat while adding in onions, red pepper, and celery.
Add cooked beef mixture and remaining ingredients to slow cooker. Stir to combine. Add more beef broth should you desire.
Put slow cooker on low for 6-8 hours or on high for 3-5 hours. Try to stir the soup at least 2 times while in the slow cooker.
Serve with heaping scoops of cheese. Add bacon and/or mayo if you desire.
Serving size: 1 serving (Total recipe makes 5 servings)
Protein 24.73g, Fat 44.94g, Cals 565, Carbs 14.67g, Fiber 3.98g -- NET CARBS: 10.69g

NOTE: This recipe could be made without a slow cooker, but cooking times and results may differ.

Tuesday, March 14, 2017


PREP TIME : 10 mins      COOK TIME:        TOTAL TIME:4 hours 10 mins

Slow Cooker Low Carb Zuppa Toscana Soup - Skip the trip to your local restaurant and make a batch of this insanely delicious copycat soup! It's healthy, it's delicious, and it's made low carb! Perfect for a low carb and keto-friendly lifestyle!

Serves: 10
1 pound mild or hot ground Italian sausage
1 tablespoon oil
½ cup finely diced onion or 1 medium onion, finely diced
3 garlic cloves, minced
36 ounces chicken or vegetable stock
1 large cauliflower head, diced into small florets
3 cups chopped kale
¼ teaspoon crushed red pepper flakes
1 teaspoon salt
½ teaspoon pepper
½ cup heavy cream

Brown the ground sausage in a skillet over medium heat until done.
Using a slotted spoon, remove the sausage and place it into at least a 6-quart slow cooker. Discard the grease.
Place the oil in the same skillet and saute the onions for 3-4 minutes or until translucent.
Add the onions, chicken or vegetable stock, cauliflower florets, kale, crushed red pepper flakes, salt, and pepper to the slow cooker. Mix until combined.
Cook on high for 4 hours or on low for 8 hours.
Add the heavy cream and mix until combined.
Serve hot.
The nutrition facts are an approximate estimate based upon the brands I used. Please calculate your own nutrition facts for the specific ingredient brands you use.

Monday, March 13, 2017

Low Carb Provolone Taco Shells

Low Carb Provolone Taco Shells


Round Provolone Cheese slices (I bought mine at Costco)
Garlic powder
Mexican Spices

Oven 350 degrees

Place Parchment paper on a cookie sheet, spray with cooking spray.... Evenly space 3 slices of Provolone Cheese on the parchment.. Sprinkle lightly with garlic powder and Mexican spices.... I used a salt-free Mexican seasoning blend, from "The Spice Hunter", bought at my local Co-op.....Bake for 10-11 minutes until color is right...Then, I immediately picked up each shell and place over the edge of a foil thickened edge of a pan to cool....you must do this quickly so they won't crack as they cool quickly and harden.....

I will now fill these tonight for dinner.... with taco fillings!.... Yummy!

Makes 3 shells....
each shell= 50 cal/ 0 net carbs/12 fat/11 prot.

Fill with Bacon, cheese, cilantro, avocado, sour cream and taco sauce.... Delicious!

Low Carb Mock Cornbread Muffins

In a sauce pan...add and bring to low simmer....

1 cup water
1 tsp. Salt
1/4 c. Butter
3 Tbsp powdered Erythritol

Mix together flours and baking powder and add it at the same time to the liquid mixture....
1 1/2 cup fine almond flour
1/4 cup coconut flour
1 tsp, baking powder

... vigorously mix with a wooden spoon to bring it all together and remove any lumps ....keep it moving...don't let it burn...keep it cooking a bit to color a little bit.....

Remove the pan from the heat ...let the dough cool just a tiny bit...so the eggs don't scramble as you add them...

6 eggs
...add one egg at a time....mix it very well...add another egg....mix well....repeat until all eggs are incorporated....

Pour into 12 paper lined muffin tins..... Bake 350 for 18-20 minutes..... Cool slightly....serve with lots of butter

Variations: you could add chopped peppers, bacon, cheese....to vary the flavors...

Note.... I believe these would make a yummy sandwich when cut in half.... Like an egg mcmuffin...
The taste is a cross between cornbread and a biscuit, holds together well ...very tasty!

Makes about 12 muffins (w/o anything added)....
Each muffin equals...
166 Cal.... 5 Carb.... 3 Fiber.... 2 Net Carbs.... 14 Fat... 8 Protein..

....Took one of my muffins above cut it in half, and buttered it generously....then sprinkled them garlic powder, Himalayan Sea Salt and some dried chives...then pan grilled them.....oh my yum.... Garlic Toast!.

..Took one of my muffins above....cut it in half.... Buttered generously...and sprinkled them with cinnamon Erythritol mixture....Then, I baked them until the top was bubbly..... Broiled a minute near the end of the baking.....I did this in my toaster oven.....I needed to be more generous with the cinnamon sweetener....but it was still delicious..... Cinnamon Toast!!

Sunday, March 12, 2017

14 snachs for diabetics

Do you or a loved one have diabetes? If so, you know the challenge of finding the right foods to serve. There are tons of meal options becoming available now, but what about snack time? Whether it's for yourself or to pack into a school lunch, here are 14 simple snack options for diabetics.

Nuts: Nuts like almonds or unsalted nuts are great for snacking, especially if you're craving a crunch. They can be pretty calorie-heavy though, so try to stick to about a fourth of a cup for your snack.

Rice cakes: Rice cakes are low in carbs, so they're a great choice for diabetics. Add a slice of low-fat cheese on top or spread on a thin layer of peanut butter.

Whole grain crackers: Crackers are great for snacking, and whole wheats can lower blood pressure cholesterol. A great option is Kashi's 7 Grain Crackers, which you can check out here.

(Photo: iHerb)
Nonfat cottage cheese: Protein in cottage cheese stabilizes blood sugar and will help curb your hunger. Be sure to buy the low-sodium cottage cheese, however, because a regular serving can have about 20 percent of your daily intake!

Popcorn: Natural popcorn is a great source of fiber. We recommend getting an air-popper like this one, but you can also make it using an oil like canola. Sprinkle on a small amount of garlic powder, allspice or parmesan cheese and enjoy!

Fruits: Fruits are great for any healthy diet because they provide fiber and other important nutrients. For a diabetic, however, it's important to choose a fruit lower in sugar and watch your portions. A good choice would be berries, melons or apples!

PB Yogurt Dip and Apple Slices: Made for about five apple slices, this non-fat Greek yogurt-based snack is a great way to enjoy something sweeter without having to be concerned. Get the recipe here.

pb yogurt dip

Black bean salad: High in fiber and protein, a small black bean salad can make for a great healthy snack. Health.com recommends making one with black beans, tomatoes, cucumber, tomatoes, avocado, green bell pepper, lemon juice and garlic.

Veggies: Chop up carrots, broccoli, cucumbers or avocados for a healthy snack. They've got tons of healthy nutrients that any healthy diet requires. Try dipping veggies in hummus to make them more appetizing!

Frozen Blueberry Yogurt Bites: Made with blueberries, plain non-fat Greek yogurt and stevia, this is a great snack for diabetics, especially if that diabetic is a child! This snack is great for all of your kids, regardless of their dietary needs. Get the recipe here.

frozen blueberry bites

Eggs: A hard boiled egg is a great snack choice; it will keep you full until your next meal, thanks to the protein! You can also mash up your boiled egg and stir in a teaspoon of low-fat mayonnaise.

Part-skim string cheese: This is low in carbs, so it won't effect your blood sugar, making it an easy and healthy on-the-go snack!

Lettuce wraps: Wrap up about two ounces of turkey or ham into a fresh crispy lettuce leaf. It'll curb your hunger and give you the energy you need to get to your next meal.

Sugar-free Jello: Get something sweet without the risk! Jello has so few calories you won't need to worry about how much you eat, and it makes for a yummy after-lunch dessert.

8 Things Your Diabetes Doctor Wants You To Do [Infographic]

When it comes to diabetes care and management there are endless routine tasks.  It can be difficult to stay on top of everything, and many people with diabetes slip up – sometimes for a few days, sometimes for weeks, and sometimes even longer. But if you’ve fallen off the bandwagon, it doesn’t mean you should panic before an appointment with the endocrinologist. Feeling ashamed of all the things you should have done won’t make your diabetes better.  The best thing you can do is take action and get back on track.  To make things easier for us,  Dr. Zachary Bloomgarden, a New York City endocrinologist has made a list of the things he’d like all of his diabetes patients to do.

Each and every one of the tasks on his list is important.  And once you get in the habit of doing them, they won’t feel difficult.  So go ahead and print this list, stick it on your fridge, and be reminded to do the little things a person with diabetes needs to do to stay healthy in the long run.


List of Carbs in Vegetables and Printable Chart

Knowing how many carbs are in your vegetables is important for managing your carbohydrate intake. As you probably know by now, a diet that is low in carbohydrates is an essential component for optimizing your mental and physical health. Too many carbs lead to insulin resistance, type 2 diabetes, heart disease, unwanted weight gain and obesity, cancer, depression, anxiety disorders, hyperactivity, insomnia, candida overgrowth, adrenal fatigue, cognitive decline, Alzheimer’s and dementia, alcoholism, drug addiction, sugar and carb addition, compulsive overeating, PCOS, OCD, autoimmune disorders, and much more.

If you are following the Paleo diet as I hope you are, then your carbohydrate intake will just inherently be lower and healthier and the average bear can consume most vegetables pretty freely. However, there are some vegetables that are high in carbs and individuals who have any of the aforementioned conditions or those who are following a ketogenic diet must be more stringent with their carb intake, so knowing which vegetables are high or low in carbohydrates is a vital ingredient for meal planning.

Please note that all the numbers I provide below in my list and chart are total carbs, not net carbs, and all foods are cooked unless stated otherwise; due to the fact that most of the conditions I mentioned earlier respond best when the majority of their foods are cooked rather than raw. If you replace a cup of cooked vegetable with a cup of raw vegetable, please note that the carb content would be lower, because more vegetables are condensed into a cup of cooked vegetables than a cup of raw.

So here is a list of carbs for the most common vegetables presented from lowest to highest.

Vegetables Low in Carbs
Radishes – 1 medium (raw) 0.2 grams
Alfalfa sprouts – (raw) 1 cup 0.7 grams
Lettuce – 1 cup (raw) 1 grams
Celery – 1 stalk (raw) 1.2 grams
Green onion/scallion – 1 large (raw) 1.8 grams
Bok choy – 1 cup 3 grams
Garlic – 3 cloves 3 grams
Leeks – 1/2 cup 4 grams
Zucchini – 1 cup 4.8 grams
Tomato – 1 medium (raw) 4.8 grams
Green bell peppers – 1 cup sauteed 4.8 grams
Cauliflower – 1 cup 5.2 grams
Celery – 1 cup 6 grams
Mustard greens – 1 cup 6 grams
Summer squash – 1 cup 6.8 grams
Spinach – 1 cup 7 grams
Kale – 1 cup 7 grams
Swiss chard – 1 cup 7 grams
Sweet red pepper – 1 cup sauteed 7 grams
Spaghetti squash – 1 cup 7 grams
Okra – 1 cup 7.2 grams
Asparagus – 1 cup 7.4 grams
Turnips – 1 cup 8 grams
Green Cabbage – 1 cup 8.2 grams
Eggplant – 1 cup 9 grams
Green beans – 1 cup 10 grams
Onion – 1 medium 10 grams
Red cabbage – 1 cup shredded 10 grams
Medium Carb Vegetables
Cucumber – 1 average (raw) 11 grams
Collards – 1 cup 11 grams
Jicama – 1 cup slices (raw) 11 grams
Rutabagas – 1 cup 12 grams
Pumpkin – 1 cup mashed 12 grams
Broccoli – 1 cup 12 grams
Carrot – 1 cup slices 12 grams
Brussels sprouts – 1 cup 12 grams
Artichokes – 1 medium 14 grams
Tomato sauce – 1 cup 16 grams
Beets – 1 cup 16 grams
High Carb Vegetables
Butternut squash – 1 cup 22 grams
Acorn squash – 1 cup 22 grams
Sweet potato – 1 medium 24 grams
Parsnips – 1 cup 26 grams
Potato – 1 medium (baked) 37 grams
Yam – 1 cup 37 grams
Plantains – 1 cup slices 48 grams
Please note that avocados and olives are technically fruits, so you can find them in my list of carbs for fruits rather than this page. Although tomatoes are technically a fruit as well, I forgot to include them in my fruit chart so I have presented them here.

Below you will find a handy little chart depicting the carbs in vegetables presented above that you can print out for your convenience if you like.


Jalapeño Cheese Crisps



1 c. finely shredded Parmesan
1/2 c. shredded cheddar (preferably aged)
1 jalapeño, sliced thinly
4 slices bacon, cooked and crumbled
Freshly ground black pepper


Preheat oven to 375º. Line a large baking sheet with parchment paper.
Spoon about a tablespoon of Parmesan into a small mound on the parchment paper. Top with about half tablespoon of cheddar. Carefully pat cheese down flat then place a jalapeño slice on top. Sprinkle with bacon and crack a generous amount of pepper over each mound. Bake until crispy and golden, about 12 minutes.
Let cool slightly before transferring to serving dish. Serve at room temperature.



Beautiful sugar-free coconut flour raspberry fingers. Light and tasty, gluten free heaven without the carbs or sugar. Only 3g net carbs per slice.

I have decided this year I will be baking more and more with coconut flour.

Why? Read below. And if you want to learn more about low-carb flours, check out my Ultimate Guide To Low-Carb Flours. And scroll right at the end of this post, for other recipes I have already created using coconut flour.


I have decided this year I will be baking more and more with coconut flour. Why? Read below. And if you want to learn more about low-carb flours, check out my Ultimate Guide To Low-Carb Flours. And scroll right at the end of this post, for other recipes I have already created using coconut flour.


Allergies – so many readers are requesting nut free recipes. Either because they have nut allergies, or like me, their children attend a school with a nut-free policy. So baking with nuts is out of the question.
Cost – coconut flour is cheaper to use. Prices vary from country to country, and what is currently on sale, but for us in New Zealand, coconut flour is half the price of almond meal/flour. Not only is coconut flour cheaper to buy, the amount you use in a recipe is incredibly small compared to almond meal/flour. A cake might require cups of almond meal/flour, whereas a coconut flour recipe might only require 1/3 of this.
Omega3/6 ratio – almonds have a high omega 6 (pro-inflammatory) content. This isn’t so important when you are just eating a few almonds as a snack, but to rely on cups of almond meal/flour for meals and baking, really does make a difference and adds up quickly.
Almond meal/flour per 100g = 19.6g Total carbs – 10.8g Fibre – 8.8g Net Carbs – 50.3g Fat – 20.9g Protein – 12.1g Omega 6

Coconut flour per 100g = 57.1g Total carbs – 35.7g Fibre – 21.4g Net Carbs  – 14.3g Fat – 14.3g Protein – 0g Omega 6 (Remember you use a fraction of coconut flour compared to almond flour)

Note On Nuts :: “The FDA lists coconut as a tree nut but in fact, coconut is a seed of a drupaceous fruit. Most people allergic to tree nuts can safely eat coconut.

Coconut allergy is reasonably rare. If you are allergic to tree nuts, talk to your allergist before adding coconut to or eliminating coconut from your diet.”

Prep Time 10 minutes
 Cook Time 15 minutes
 Total Time 25 minutes
 Servings 12
 Calories 146 kcal

110g / 1 stick / 4z butter melted
1/2 cup coconut flour
3-5 tbsp granulated sweetener of choice or more, to your taste
2 tsp vanilla or more
1 tsp baking powder
8 eggs
1 cup frozen raspberries
Mix together the melted butter, coconut flour, sweetener, vanilla and baking powder together until smooth.
Add the eggs one by one, mixing in between each one.
Pour into a rectangle baking dish, lined with baking parchment.
Press each frozen raspberry evenly into the cake. This allows the berries to be evenly distributed and not clump together. It also stops the cake from turning pink!
Bake at 180C/350F for 20-25 minutes until cooked in the centre.
Once cooled, cut down the centre, then cut across to create the raspberry fingers (or bars).

Thursday, March 9, 2017

Peanut Butter Banana Oat Breakfast Cookies with Carob/Chocolate Chips 30 min. de cuisson, pour 16

Cook Time 30 mins Servings 16 Difficulty Easy
Prep Time 15 minsIngredients
2 whole Ripe Bananas, Mashed Until Creamy
⅓ cups Peanut Butter, Creamy Or Chunky
⅔ cups Unsweetened Applesauce
¼ cups Vanilla Whey Protein Powder
1 teaspoon Vanilla Extract

1 teaspoon Butter Extract (optional)
1-½ cup Quick Oatmeal, Uncooked
¼ cups Chopped Peanuts
¼ cups Carob Chips Or Chocolate Chips (optional)
Preparation Instructions
Preheat heat oven to 350ºF.

In a large bowl, mix mashed banana and peanut butter until completely combined. Then add in the applesauce, vanilla protein powder and vanilla and

butter extracts. Mix again until completely combined.

Add in the oatmeal and nuts to the banana mixture and combine. (Add the optional carob/chocolate chips at this time if you want them mixed throughout.)

Let dough rest for 10 minutes.

Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet and flatten cookies into circles, about a 1/3″ thick. (If you want the optional carob/chocolate chips on the top of the cookies, push them into the cookies now.)

Bake cookies approximately 30 minutes, or until golden brown and done. Remove from oven and let rest on cookie sheet for 5 minutes, then move to

Remove from oven and let rest on cookie sheet for 5 minutes, then move to cooling rack. (If you want the traditional fork tine marks on the cookies, use a pizza cutter or sharp knife to score the tops of the cookies while they’re still warm.)

When cookies are completely cool, store in a covered container. Enjoy!


Weight Watchers Key Lime pie


1 reduced fat graham cracker crust

1 (1/16 ounce) package sugar-free lime gelatin
1/4 cup boiling water
1 (8 ounce) containers fat-free whipped topping
2 (6 ounce) key lime pie yogurt


In a large bowl, dissolve gelatin in boiling water.

Stir in yogurt with wire whisk.

Fold in whipped topping with wooden spoon.

Spread in crust.

Refrigerate for at least 2 hours.

Wednesday, March 8, 2017


Bloated?  You need this Anti-Bloat Smoothie in your life!

Let’s face it.  Some of the healthiest foods on the planet can cause some serious bloat.  I’m looking at you, broccoli.  Sorry lentils, I love you, but you aren’t doing my stomach any favors.

Now, I would never cut those healthy foods out of my diet just because they cause me to get bloated.  I just am careful not to eat them before I’m going out on a date night with my hubby.  Or any time I want to wear something that isn’t loose.

The good news is, just as there are foods that can cause bloating, there are also some foods that can fight the bloat.  I stuffed a whole bunch of anti-bloating foods into a smoothie.  Why?  For those times when you need something to eat, but really don’t want a bloated stomach.

Saturday night Tim and I had a date night planned.  Our dinner reservations were for 8 o-clock, which is a super late dinner for us.  I knew my noon lunch wouldn’t be enough to sustain me until dinner time, so I made this Anti-Bloat Smoothie.  It was filling enough to tide me over until dinner, and kept my stomach from getting the food baby look.


Cucumbers:  They are loaded with water, which helps fight bloating.

Banana:  Bananas are high in potassium.  Potassium helps regulate sodium levels, which prevents water retention.  Too much sodium is a big cause of bloating, so that’s why bananas (and other foods high in potassium) help with bloating.

Coconut Water:  Like bananas, coconut water is high in potassium.

Ginger:  Ginger is a natural anti-inflammatory food as well as a digestive aid.  It soothes the digestive system and relaxes the muscles of the digestive tract, which keeps you from getting bloated.  You know I love my ginger.  Take a look at that huge hunk of fresh ginger in the picture below.  I eat one of those per week.

Apple Cider Vinegar:  I list this one as optional in the smoothie recipe because the smoothie absolutely tastes better without it.  Apple cider vinegar, however, is a rock star for reducing gas and bloating.  So if you are super serious about reducing your bloat, add this to your smoothie.

The taste of this anti-bloating smoothie is fresh.  I love the cucumber and ginger together, and the banana sweetens it up just enough.  The coconut water flavor is subtle, not overpowering.  I really don’t love coconut water on its own, but do love it in my smoothies.  It’s filled with electrolytes, so it’s a great naturally hydrating beverage choice.  If you choose to add the apple cider vinegar it muddles the flavor a bit, but is still good.

May your days be bloat-free, friends!

Recipe type: smoothie
Prep time:  5 mins Total time:  5 mins
Serves: 1

This Anti-Bloat Smoothie fights bloating and tastes delicious!

½ cup coconut water
1 banana
1 large cucumber, sliced
1 inch piece of fresh ginger, peeled and sliced
handful of ice
Place all ingredients in a blender and blend until super smooth. Enjoy!
Hardcore Version: Add 1 tablespoon apple cider vinegar to the mix.

Wild Blueberry Avocado Energy Smoothie Raw Vegan, Paleo, Sugar-Free, Gluten-Free

It’s green smoothie time again! I promised that I would start posting more of my favorite green smoothie recipes and this wild blueberry avocado energy smoothie is a keeper!

If you have visited my blog before you know that green smoothies are one of my favorite quick and healthy breakfasts. I drink a green smoothie almost every day to fill my body with energy and immunity! Green smoothies are an excellent way to get lots of fresh fruits and leafy green vegetables into your diet on a daily basis. To find out more about the benefits check out my post.

Breakfast means to break the fast. At night while you sleep, your body fasts, repairs, and rebuilds itself. In the morning your body needs to replenish and recharge. Green smoothies are perfect to fulfill this need and since they are easy to digest they free up energy that you can use to accomplish other things.

If you have a busy and demanding day planned, a healthy smoothie is one of the best ways to stay focused and alert in the morning. They are a much better choice for breakfast than just drinking coffee, energy drinks, or eating starchy carbohydrates like bagels.

Today’s yummy wild blueberry avocado green smoothie is full of antioxidants, phytochemicals, vitamins, minerals, protein, and fiber which all work together to rebuild, protect, and strengthen your body.

Wild Blueberries
Wild blueberries pack a lot of flavor and nutrition in one tiny berry! Wild blueberries are a wonderful source of phytochemicals, antioxidants, vitamins, minerals, and fiber which you need to stay healthy. When you eat antioxidant-rich berries they protect your body from damaging free radicals and toxins that you encounter on a daily basis.

Avocado and young coconut water are two of my favorites and their amazing health benefits and great taste are a welcome addition to this smoothie.

The avocado also adds a wonderful creaminess to the smoothie along with healthy fat to keep you satisfied for hours. The coconut water is full of electrolytes which help you stay hydrated.

I added a scoop of plant-based protein to add additional healing nutrients to the smoothie but feel free to make it without this addition.

Enjoy this fantastic green smoothie a few times a week and see how great it makes you feel!

Serves 2
2 cups frozen wild blueberries
1 banana
2 cups organic green oak leaf lettuce
1 small avocado– pitted and peeled
3 cups coconut water
2 pitted soft dates or ⅛ teaspoon stevia
½ teaspoon cinnamon
1 scoop of plant-based protein–optional ( Check out this source) or 2 scoops of collagen protein (Check out this source)

1. Place all ingredients in a high speed blender and blend until smooth and creamy. Taste and add more stevia or an additional date if you like the smoothie sweeter. Enjoy immediately!

Low-Carb Egg and Cottage Cheese Salad


An easy low fat and low carb egg salad with no mayo at all!

Minutes to Prepare: 20     Minutes to Cook: 15   Number of Servings: 1


2 hard-boiled eggs (one yolk can be removed)
1/3 cup 1% cottage cheese
salt (seasoned salt is best flavor with egg)
(Add a little dill, Dijon mustard, paprika or other favorite to give this a little more flavor.)


Hard boil eggs and remove one of the yolks to lower the fat. Chop egg whites and one yolk. Mix in cottage cheese and season to taste. You will have a high-protein, low-fat egg salad in no time.

Servings Per Recipe: 1
Amount Per Serving
Calories: 148.8
Total Fat: 6.2 g
Cholesterol: 189.0 mg
Sodium: 419.9 mg
Total Carbs: 2.8 g
Dietary Fiber: 0.0 g
Protein: 19.1 g