Archive for Recipes

Feeling under the weather?

Don’t let the winter blues or sniffles get you down.  Make this soul satisfying soup to get you through those winter days.  Serves 2 generous portions.

2 Tbs butter

1 Tbs olive oil

1/2 cup chopped white/yellow or red onion

2-4 cloves of garlic (depending on your love of garlic!)

1/2 cup sliced mushrooms

8 ounces of roasted chicken cubed

4 cups of chicken or vegetable broth

1 tsp curry powder

dash cayenne pepper

Salt and Pepper to taste

Saute onions and mushrooms in butter and oil for 5 minutes until soft.  Add garlic and saute for 2 additional minutes.  Stir in chicken, curry powder and cayenne till warmed through, then add the broth.  Cover and simmer.  Serve piping hot!

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The holidays are coming!


Cauliflower…low carb wonderful!!

We all know the holidays can be a scary time for those watching their weight, but it doesn’t have to be!  There are plenty of healthy options at the holiday table.  We all know turkey is an excellent source of protein and those yummy green side dishes like creamed spinach or almond green beans are a perfect match!  Missing the mashed potatoes?  Try mashed cauliflower!  It’s so easy!

Mashed Cauliflower

Steam a medium head of cauliflower cut into small pieces in microwave (about 5 minutes).  Once soft, mash with potato masher and add warmed heavy cream, melted butter, garlic powder, salt, and pepper to taste.   Parmesan cheese is a great addition too!

Enjoy and Give Thanks!!

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The Game is ON!

It’s Sunday again!  Looking for a low carb game treat?  How about wings? Yes, wings!  Chicken wings are easily made at home or on the grill while tailgating and are totally low carb when prepared with low carb sauces.  Here are some saucy suggestions.

Italian Herb and Parmesan

Coat wings with Olive Oil, Italian Herbs, Salt and Pepper to taste.  In the last 5 minutes of cooking add Parmesan cheese.  If grilling, toss with Parmesan immediately after cooked and removed from grill.

Garlic Butter

Put olive oil, butter (1 to 1 ratio) and minced garlic in a microwave safe bowl.  Microwave until butter is melted.  Brush wings with butter mixture before grilling or baking.  Salt and pepper to taste.   Make additional sauce for dipping or pouring over after cooked.

Franks Red Hot Sauce…has no carbs!! Brush on wings before grilling or baking and have some extra on the side for dipping.

Have a great low carb wing recipe?  Please share!  Let’s get ready for some football!

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Low Carb Cookie Dough?

Well it’s not exactly cookie dough, but we have a treat that is sure to please.  It has the consistency of cookie dough but without the sugar!  It is a no cook easy recipe to keep you sustained and burning fat through the day.  This recipe was inspired by Nora’s Nut Ball Snackers by Nora Gedgaudas on her website Primal Mind/Primal Body.  Thanks Nora!

BFF (Tina’s) Hairy Balls

1 cup Kerry Gold unsalted butter (regular unsalted butter can also be used if Kerry Gold is not available)

1 jar of Almond Butter unsweetened

3 Tbs no peanut nutzo (optional)

¼ tsp coconut extract

¼ tsp almond extract

½ tsp vanilla extract

¼ coconut flour (or more to taste)

2 scoops Garden of Life Super Seed (optional, but gives great fiber boost)

2 Tbs Chia seeds or black sesame seeds

4 ounces sliced almonds

½ cup coconut flakes unsweetened

2 Tbs carob chips

Mix the butter and the almond butter till smooth.  Add Nutzo and all extracts and mix thoroughly.  Add remaining ingredients one at a time and mix.  Can be eaten immediately, but refrigerate to store and for firmer consistency.

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Are you ready for some football?

It’s football season again!  Everyone is ready to sit around the TV and eat a healthy meal right? HA!!! Probably not.  Carby treats are everywhere; chips, candy, popcorn, you name it! What is a low carber to do?  It is actually quite easy!  Here are some fun ideas for your next tailgate party…

Cheese, Meat and Olive Tray

Cube a variety of cheeses, slice your favorite cold cuts or sausages and add olives.  Serve with a low carb hot mustard.  Easy and delicious!

Broiled Kale

Yes Kale!

Preheat oven to 400 degress.  Chop leafy kale removing stems.  Add olive oil till glistening.  Add popcorn seasoning, salt, and/or cajun seasoning.  Toss till coated.  Place oiled/seasoned kale on a sheet pan evenly in one layer. (do not stack, the kale will not get crispy.) Bake for 12 minutes until kale is crisp.

Veggies and Dips

Use celery, colored peppers, cherry tomatoes, broccoli, cauliflower, or any other low carb vegetable to dip into your favorite high fat dip low carb dip.  Blue cheese, ranch, cheese dip, spinach dip…yum!

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Labor Day Weekend!!

Hello!  I want to first wish you all a great labor day weekend!  There is no better way to celebrate labor day than a barbeque!  Yes you can have a great barbeque without the sugary sauce AND burn fat forever!

You can grill everything!  First, grill some steak, burgers, chicken, fish, shrimp, or your favorite meat!  Then make a sauce to dip it in!  Add a creamy homemade coleslaw on the side and YUM you are all set!

Saucy suggestions:

Fish or shrimp:

Melt butter with minced garlic for a lovely garlic butter sauce.  Add capers for a little salty zing.

Steak or or burgers

Blue cheese dressing anyone?  Makes a great dip for steak.

Chicken or and pretty much anything:

Southwest sauce:

1/4 cup mayonnaise

1/4 cup sour cream

1/2 avocado

1 TBS taco seasoning (make sure it has no carbs)

1 tsp lime juice

Salt/Pepper to Taste

Mix ingredients till smooth.  Enjoy!!

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A Fish Tale

 After writing about the amazing benefits of Omega 3 fatty acids, I couldn’t resist the urge to share an easy, low cost salmon recipe!

Salmon Burgers

2 large cans of wild caught salmon (drained, but a little water is OK)

2 large eggs

1 Tbs garlic powder

1 tsp Tabasco

4 Tbs olive oil for pan frying

Lemon wedges

Heat olive oil in a non-stick pan on medium heat.

In a large mixing bowl, break salmon with a fork.  Add eggs, garlic powder, Tabasco to the bowl and mix thoroughly.  Form into 6 -8 patties depending on size preference.

Place patties in oil and pan-fry about 3 minutes each side or until the patties are browned and hot throughout.  Serve with lemon wedges.

These also work great served over a bed of lettuce with your favorite low-carb salad dressing.


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