Low carb chicken veggie soup

I started with a whole chicken. Put it in a deep enough pan that the juices don't overflow... And cover the chicken with tin foil. Bake at 375F for 2.5 hours. Than take out of oven and turn heat down 275F drizzle chicken with EVOO and salt to taste. Bake for another 20 mins.

After done. Get the bowl that sits in the crockpot and drain all juices into it. At this point plate up the chicken for dinner whatever is left over take off the bone and put in the crockpot bowl. I have a family of 4 and we had enough chicken for both meals.

After you ate your meal and have deboned all the meat and placed it into the pot add a whole bag of fresh or fresh frozen green-beans... Cut up a whole stalk of celery even the leafy small parts all the way down to right before the root.

Cut up half a large white/yellow onion and dice into pieces. Add to pot. Once everything is added fill rest of the pot up with water. Add 1tbsp of basil.. And salt and pepper to taste.

Place in fridge overnight and 6 hours before you want to eat place it on low
And cook for 6 hours. Everything will be cooked with a little bit of crunch in the veggies... Very yummy!!! And cheap!

Low carb tortilla ideas? Store bought?

Many of us want to be healthy and get a "wrap" cuz breads not the greatest for you... Well tortillas may not be too much better...

A regular 6" tortilla has 94 cals and 15.4g of carbs with less than 1g of fiber. Still leaves you with a net carb of 14.4g

A low carb 6" tortilla has 50 Cals, 10g of carbs, and 7g of fiber leaving you 3g of net carbs.

A regular 9-10" tortilla has 218 cals, 35.94g of carbs and 2.2 fiber leaving you a net carb of still 33.74g

A low carb large 9-10" tortilla has 80 cals, 18g of carbs, and 12g fiber leaving you with a 6g net of carbs.

So you can still have those wraps, tortilla baked chips, enchiladas, quesadillas, soft tacos, crunchy tacos, burritos, tostadas... and whatever else you desire to use them for.

healthy chocolate cake with a secret

From:

http://healthyindulgences.net/2009/05/healthy-chocolate-cake-with-a-secret/

Healthy Chocolate Cake with a Secret

Cake.

Chocolate cake!
Chocolate cake made without flour, sugar, or dairy. Low carb and gluten-free, of course. Cake made out of a surprise ingredient, one that will make you wrinkle you’re nose upon hearing it. This cake is good. So good, in fact, that I had to have a mug of stevia-sweetened pomegranate tea and go to bed, so I’d stop shaving off “test” slices.
You know those feelings that come over you when you play around a bit with a recipe, adding a pinch of this and a tablespoon of that? The nervousness as you put the batter in the oven, the fiddling around with the baking time, the checking and rechecking for doneness? The anticipation as you’re cutting the cake, hoping upon hope that’s it’s not too dry, too mushy, too crumbly?
It’s always a rollercoaster of emotion… this time, with a very sweet ending. Why was this particular culinary journey so nerve-wracking?
The cake is made out of black beans. Beans, seriously!
Even if you’re the fiercest of bean haters (like I am), you’ll fall head over heels for this moist chocolate cake. I haven’t have a flour- and sugar-based chocolate cake in a very long time, so my roommates had to confirm this cake’s rockstar status. Safe to say they agreed with me, and hungrily polished off the slices I provided for them. Served with a cold glass of almond milk, it was all the more refreshing after a day spent soaking up the Carolina sun.
Note: I cut 1 single layer in half, width-wise, and stacked the semicircular halves on top of one another to achieve the 2 layer cake shown here. Just double the recipe to make a whole 2 layer cake.

The best part about this cake is that it’s totally budget-friendly. It’s basically beans, eggs, and cocoa. That gives you no excuse to not try it, ya hear?
Healthy Flourless Chocolate Cake
Adapted from a recipe at LowCarbFriends
Makes a 9″ one layer cake
Ingredients:
1   15 ounce can of unseasoned black beans
5 large eggs
1 tablespoon pure vanilla extract
1/2 teaspoon sea salt
6  coconut oil
3/4 cup erythritol + 1/2 teaspoon pure stevia extract
6 tablespoons unsweetened cocoa powder
1 teaspoon aluminum-free baking powder
1/2 teaspoon baking soda
1 tablespoon water

Mint Chocolate variation:
2 teaspoons mint extract (in place of 2 teaspoons vanilla)
Preparation:
Preheat oven to 325 degrees Fahrenheit. Spray a 9″ cake pan with extra virgin olive oil cooking spray, or just grease it with a thin layer of butter. Dust cocoa all over the inside of the pan, tapping to evenly distribute. Cut a round of parchment paper and line the bottom of the pan, then spray the parchment lightly.
Drain and rinse beans in a strainer or colander. Shake off excess water. Place beans, 3 of the eggs, vanilla, stevia and salt into blender. Blend on high until beans are completely liquefied. No lumps! Whisk together cocoa powder, baking soda, and baking powder. Beat butter with sweetener (erythritol ) until light and fluffy. Add remaining two eggs, beating for a minute after each addition. Pour bean batter into egg mixture and mix. Finally, stir in cocoa powder and water, and beat the batter on high for one minute, until smooth. Scrape batter into pan and smooth the top. Grip pan firmly by the edges and rap it on the counter a few times to pop any air bubbles.
Bake for 40-45 minutes. Cake is done with the top is rounded and firm to the touch. After 10 minutes, turn out cake from pan, and flip over again on to a cooling rack. Let cool until cake reaches room temperature, then cover in plastic wrap or with cake dome (I use an overturned plastic chip bowl). For BEST flavor, let cake sit over night. I promise this cake will not have a hint of beaniness after letting it sit for eight hours! If you are stacking this cake, level the top with a long serrated knife, shaving off layers until it is flat and even. Frost immediately before serving
~58g net carbs for the whole cake using erythritol/stevia.
~6g net carbs per 1/10th

Healthy Chocolate Buttercream Frosting

Makes enough to thickly cover one layer, or fill and frost a halved stacked layer
Ingredients:
1/2 cup (1 stick) unsalted organic butter, softened, OR 7 tablespoons nonhydrogenated shortening
1/4 cup plus 1 tablespoon erythritol, powdered
5-6 tablespoons unsweetened cocoa powder
2 tablespoons half and half OR coconut milk
1 teaspoon pure vanilla extract
Pinch of sea salt
Good-tasting pure stevia extract, to taste
Optional addition for a glossy finish:
1 fresh organic egg yolk

Preparation:
Cream the butter in a small bowl until fluffy. Powder erythritol or xylitol in a coffee grinder or Magic Bullet for a minute or two, until extremely fine in texture (reminiscent of powdered sugar). Let sweetener settle in grinder before opening the top. Stir powdered sweetener into butter with a spatula, then beat until smooth. Slowly blend in the cocoa powder (unless you want to redecorate your kitchen), vanilla, and sea salt. Beat in the half and half and egg yolk, if using. Add stevia, starting with 1/16 teaspoon. You’ll probably use less than 1/4 teaspoon. Just keep tasting and adjust sweetness to your liking.
~7g net carbs for the frosting,

low carb buns, bread, pita pockets, hotdog buns, hamburger buns...

Ingredients: 11/4 cup almond flour/meal
1/2 cup grated Parmesan cheese
1/4 cup unflavored protein powder
5tbsp of ground physillium husk
2tsp baking powder
pinch of salt
2 eggs
2/3 cup boiling water

Directions:

Mix the dry ingredients together...Then add your eggs on at a time slowly while beating all your ingredients together. After well mixed add your boiling water and keep beating for about 5 mins.  Until it becomes doughy... The dough will be very sticky so use some olive oil in a small bowl and grease your hands as need be while shaping your dough.

Pre heat oven to 375F

PITA POCKETS:

Yields 20 half pita pockets

Divide the dough in 10 small balls, and get 2 baking sheets with parchment paper laid on both. Divide them in half 5 on one and 5 on the other... lay another parchment paper on top.

Note: so it wont stick on your rolling pin Flatten the dough into desired circle sizes. Bake at 375F for 18-20 mins. When cooled cut in half and slit a hole in the middle of the half pieces to make a pocket. Each pita half has 1.1g carbs.


HOTDOG BUNS:yields 6 buns

Divide your dough in 6 even sections. Shape the dough into hotdog buns as long as the dogs you are going to be consuming. Lay a parchment paper down on a baking sheet. Bake at 375F for 20-25mins. When cooled just cut down the middle and press your hotdog into it so it fits when you are ready to eat. Each bun is 3.6g carbs.

CROSTINI:yields 24 slices

Divide your dough into 2 small loaf pans (not mini) then smooth and tap them out. Bake at 375F for 25-30 mins.

Note: If your bread is a little wet/moist after you cut them just put them back in the warm oven dry it more. Cut them into 12 pieces per loaf so you get 24 pieces. Each crostini has 1g carb each

PIZZA CRUST:

Yields 2 pizza crusts

Add:
1tbsp garlic powder
2tbsp Italian spices
1tbsp onion powder

Than mix the dough again. After mixed divide your dough into 2 equal parts. Get 2 baking sheets with parchment paper laid down on them. Lay your dough on the baking sheet and lay another parchment paper on top of the dough... Then using your rolling pin to roll it out until you have a medium size pizza crust.

Bake at 375F for 18-20 mins... Then take them out and brush them with a light coat of butter than broil for another 5 mins. Take out put sauce and toppings on and broil until cheese is melted and starting to become golden. if you only want to make one pizza you can freeze the other pizza. each whole pizza crust has 11g carbs.

HAMBURGER BUN:

Divide the dough into what size burgers you want to make... top with sesame seeds. bake at 375F for 20-25 mins depending on how big your buns are.

BREAD STICKS:

Yields 10 bread sticks
Divide the dough into 10 equal pieces.. Than roll them like logs and shape to desire. Sprinkle with garlic powder and Parmesan cheese. Bake at 375F for 18-20 mins take them out while still hot brush them with butter and serve immediately

Got these from a girl named ella or on instagram @lowcarbella

low carb gummy snacks

Ingredients:1 large package (8 serving size) sugar-free Jell-O
2 pouches of complementary flavored, unsweetened Kool-Aid powder (example: 1 green apple and 1 watermelon) 3 pouches of unflavored gelatin powder
1 cup boiling hot water

Directions:

Mix all dry ingredients until mixed evenly. Add 1 cup of boiling water and stir until completely dissolved.

Note:If its clumpy and not dissolving just pop it in the microwave until dissolved.

Pour mixture into any candy shape molds you have or you can usually pick some bendable ones at the dollar store or Walmart for pretty cheap... they have a bunch of different ones around the holidays. Let sit in the fridge for 30 mins or so depending on how big the holes in your mold are.

I found this recipe on the Internet a while ago and cant remember where or website I got it from.

low carb/ high protein cheesecake

Crust:

Ingredients:1/2 cup of almond flour/meal
1/4 cup shredded coconut
1 1/2 tbsp coconut oil
Sweetener to taste

Mix together and press down in the bottom of a pie dish. Pre Heat oven to 375F and bake for 10 mins. Take out and let cool. set aside.

Filling:
Ingredients: 1 egg + 1 egg white
1tsp of vanilla extract
1 cup of low fat drained cottage cheese
2/3 cup of plain greek yogurt
1/2 cup of fat free cream cheese
1 scoop of vanilla whey protien powder
1 1/2 tbsp lemon juice
zest 1 small lime
sweetner to taste.

Mix everything together and pour over the crust. Have the oven still at 375F for 30-35 mins. Take out and let cool. If desired add a topping.
yeilds 10 slices, 159 cals, 12g protien, 5g carbs, and 10g fat.

the original recipe is from tastyhealth on instagram. I changed mine a little bit.

low carb chocolate cream filled cookies

Ingredients:3/4 cup of almond flour/ meal
1/2 tbsp cocoa powder
3 tbsp of sweetener (your choice)
2 tbsp of almond milk, soy or coconut
1 tsp of coconut oil
1/4 tsp baking soda

Directions:Put everything together... get dirty and mix with your hands. The mixture should be mold able dough. Divide the dough in 12 sections and roll them into small balls. Put the balls on pre greased baking sheet and flatten them out with the back of a spoon. Pre heat the oven to 400F. Bake for 8-10 mins.
Take them out and let them cool. Set aside.

creme filling:
1/3 cup Greek plain yogurt
1 tsp coconut milk
1 tbsp of granulated sweetener (your choice)
1 tbsp of shredded coconut
1 tbsp of vanilla whey protein

Directions:
Mix all together and put in a ziplock bag cut the corner off... Than get your cookies and put some filling on one and put another cookie on top. This recipe only yields 6 cookies so if you want to make a bunch double, or triple, or even quadruple it.

low carb donuts

Ingredients:1 1/2 cup almond flour/meal
2 tbsp vanilla whey protein powder
2tsp cinnamon
1 1/2 baking powder
pinch of salt
2 large eggs
1/2 cup of sweetener (your choice)
1/2 tsp of vanilla extract
1/4 cup of almond milk or soy
3 tbsp of melted butter

Directions:Pre-heat the oven to 325

Mix all the dry ingredients together.  Than in a separate bowl mix all the wet ingredients in a separate bowl EXCEPT the melted butter.  Combine all the dry and wet ingredients together. Beat together. After mixed well ass the melted butter and continue to beat together. After everything is mixed together get a piping or ziplock bag and cut a corn off... so it will be easy to dispense the batter into pre greased donut baking pan. Bake for 15 mins.

low carb mini muffins.

Makes 15 muffins

Ingredients:1 1/2 cup of almond flour/ meal
1/2 cup of vanilla whey protein powder
1/2 tsp baking soda
1tsp baking powder
1/4 tsp salt
1/4 cup butter (soften)
1 cup granulted Erythritol or any sweetner
2 eggs (room temp)
1 tsp vanilla extract
1/4 cup of almond milk or soy
1/4 cup blueberries

Directions:
Mix all dry ingredients. set aside. Then in a seperate bowl beat the butter with the sweetener until thoroughly mixed. Then add the eggs one at a time slowly beating them in the mixture. After the eggs are mixed in add half of your dry ingredients mixture. Also add in the milk. Beat together after fully mixed add the rest of your dry mixture and beat together. at this time you can add your blueberries.

Pre-Heat the oven to 325 D

Cook for 20-25 depending on your muffin size.

I got this recipe for a girl named ella.

low carb waffles.

I found this on instagram for a lowcarb junkie named ella.

Ingredients:
1 cup Golden Flaxseed Meal
4 eggs
3 oz cream cheese
1 tsp baking powder
1 tsp cinnamon
3/4 almond milk or soy
2 packets of sweetner (your choice)
1/4 cup melted butter

Directions:
Mix the dry ingredients together and in a seperate bowl combine the wet ingredients.  Than slowly mix them together... letting them stand for 3 mins so the baking powder can activate. The mixture will yeild 9-10  waffles. They freeze really well so just freeze them until you need one and pop it in the toaster... puts a new spin on frozen waffles that are actaully good for you!!!

Update on my workout routine

I use the p90x DVDs to do a major muscle group every day. Also do 30 mins of fat burning cardio on my treadmill that comes out to 1.5 miles a day. Although on cardio day I do 3 miles for an hour. So I do 10.5 miles a week. And 42 miles a month. I will run/ walk 504 miles a year... Plus whatever else I do just getting around.

My week:

Monday- chest, back & 30 min TM

Tuesday- abs & 30 min TM

Wednesday- triceps, biceps, shoulders & 30 min TM

Thursday- legs, back & 30 min TM

Friday- cardio 3 miles on TM

Saturday- stretch, yoga & 30 min TM

Sunday- is the day of rest. And family day.

This is what is working for me ATM so if I change I will update it again. I also have changed my diet to a low carb diet with no slim fast because it has a lot of carbs. And when I change my kitchen over I will do a blog for that. TO LOW CARB PROOF YOUR KITCHEN. Coming around the end of feb.

Keep your sugar straight

On a diet? Love fruit and veggies kick for the new year?? Well remember fruit is great for you but is loaded with sugar.. Here is a chart to show you how many packets of sugar in the fruit you eat... Maybe put down the grapes and add more veggies?

Chip envy

Ever get mad and crazy cravings when someone brings a bag of chips in your house? Full of bad, evil carbs fried in oil... I do. My mom came to visit recently and brought 2 bags with her in my favorite flavor... Sigh. I caved in. My poor diet. And hard work. Well here's a quick fix for those problem to keep on hand...

A website that shows you basically every way to make a chip out of fruit and veggies..

http://greatist.com/health/healthy-chip-alternatives/

frozen grape skewer desert

1. get any kind of grapes you like.
2. put the grapes on skewers
3. freeze them
4. eat them
5. dust sweetener (optional)

carb free cloud bread

Ingredients:

• 3 eggs, separated
• 3 tablespoons whole milk cottage cheese or 3 tablespoons cream cheese
• 1/4 teaspoon cream of tartar
• 1 (1 g) packet artificial sweetener
  
  

  Directions:

  1. 1
     Preheat oven to 300 degrees.
  2. 2
     Separate the eggs very carefully, there must be no yolk in the white.
  3. 3
     In one bowl, mix together the egg yolks, the 3 T. of Cottage Cheese OR Cream Cheese and the one packet of Sweetener until smooth.
  4. 4
     In the other bowl add 1/4 teaspoon of Cream of Tartar to the whites and beat the whites on high speed until they are fluffy and form nice peaks.
  5. 5
     Very carefully fold the egg yolk mixture into the egg whites until mixed, but try and not break down the fluffiness of the egg whites too much.
  6. 6
     Spray two cookie sheets with Pam or other fat-free cooking spray.
  7. 7
     With a large spoon, "scoop" the mixture into 10 even rounds on the sheets (about the size of the top-half of the McDonalds hamburger bun; roughly 3/4 inch thick and 4 to 5 inches across).
  8. 8
     Bake on the middle rack. Here is when you have to watch them, because the cooking time the same on any two batches. It is somewhere around 1/2 hour, but it could be less or more. You just need to watch them until them become nice and golden brown (again, the color of a McDonalds bun).
  9. 9
     Remove from the pans and cool on a rack or cutting board.
  10. 10
      While warm they are crumbly and similar to cooked meringue - but don't let this fool you! Once completely cool, seal them in a ziplock storage baggie or a tupperware over night. They will totally change their consistency, to something much more like bread - a softer texture that is nice and chewy. If you do not like softer chewy bread, then eat them as they are, nice and crisp.
  11. 11
      Since the sides that were facing the pan are perfectly flat, you use these to spread things on, or make sandwiches, or even as a burger bun! The choice is up to you, and you will be quite amazed at how much like a bun these really are!
      
      http://www.food.com/recipe/carb-free-cloud-bread-411501

 

Servings Size

• halves

honey lime shrimp

Honey Lime Shrimp
serves 4
1 pound large shrimp, peeled and deveined
1/2 cup olive oil
4 Tbs honey
6Tbs of lime juice
zest of one small lime,
2 cloves garlic, smashed
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp red pepper flakes

1.) In a large ziploc bag, combine all the marinade ingredients. When everything is well-combined, add the shrimp, squeeze as much air as possible out of the bag, and close it up. Place it in the fridge.
2.) Let the shrimp marinate for 30-60 minutes, flipping the bag around once or twice during that time, so that all the shrimp stay evenly covered in the marinade.
3.) When you’re ready to cook, take the shrimp out of the fridge and let them sit at room temperature for about 10 minutes. add shrimp to large skillet.
4.)  Let them cook until they curl up and start to turn pink. Flip them over, and cook until the shrimp are opaque. Remove from the pan, and serve immediately!

baked zucchini chips

Baked Zucchini Chips

• 1 zucchini
• canola cooking spray
• seasoned salt

Preheat oven to 225 degrees Fahrenheit. Line a baking sheet with parchment paper or nonstick foil, and spray with canola oil. Set aside.

Slice zucchini into thin pieces as thick as a quarter

Lay out slices on prepared baking sheet, and spray tops lightly with additional cooking spray. Sprinkle with seasonings of your choice.

Place in preheated oven and bake 45 minutes. Rotate baking sheet, and bake an additional 30-50 minutes, until chips are browned and crisped.

low carb cauliflower crust pizza

1 medium cauliflower graded. (2+ cups full)
1 cup of finely shredded mozzarella
1 extra large egg or 2 medium ones.
1/2 tsp of oregano
1/2 tsp basil
1 tsp of menaced garlic
1/2 tsp of salt
Heat the graded cauliflower in the microwave for 8 mins dry than add all ingredients.
Press onto a parchment covered pan 12 inch round pan or square baking sheet. Press out not too thin or won't be able to pick up and hold. Than bake for 15 mins on 450. Take out of oven and flip it and add another parchement paper to the baking pan to get crunchy crust. add sauce and toppings of choice broil under toppings are cooked and cheese is melted. Let sit for 5 mins after out of the oven and enjoy! Each piece about 150-200 cals depending on what you top it with. and about 7g carbs each slice

low carb pumpkin pie and pecan crust

CRUST:

Prep Time: 8 minutes

Total Time: 8 minutes

Ingredients:

• 1 cup pecan pieces (frozen)
• 2 T melted butter
• 2 T sugar equivalent from artificial sweetener of your choice

Preparation:

1. Take pecans out of the freezer and measure them into a food processor (you can use a blender, but be careful not to blend them down too small). Pulse the processor until the largest pieces are as big as lentils or split peas.

2. Add the butter and the sweetener Blend until it's mixed evenly.

3. Dump it into a pie pan, and push with your fingers to cover the bottom and sides. It should be the right consistency to mold the crust to the pie pan evenly.



FILLING:


Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Ingredients:

• 1 15 oz can pumpkin
• 2 eggs
• 2/3 cup unsweetened soy milk
• 1/3 cup cream
• 1 C sugar equivalent from artificial sweetener
• 2 teaspoon cinnamon
• 1 scant teaspoon nutmeg
• 1/4 teaspoon ground ginger
• Pinch cloves
• 1/4 t salt

Preparation:

1) Preheat oven to 425 F. (important)

2) Dump all the ingredients into a food processor or blender and whirl to blend.

3) Pour into the crust.

4) Put the pie in the oven and immediately turn the oven down to 375 F. In 15 minutes, turn the oven down to 300 F. (This cooks the crust, so it isn't soggy, but then allows the custard to bake more slowly.) Bake until almost set in the middle, about 30 to 40 minutes more. If it starts to crack a bit around the edges, it's probably done.

5) Cool and serve

Nutritional Analysis: 8 servings, without crust: 3.5 grams effective carbohydrate plus 2 grams fiber, 3 grams protein, 5.5 grams fat, 80 calories.

With pecan crust, each serving is 4 grams effective carbohydrate with 3.4 grams fiber.
http://lowcarbdiets.about.com

low carb brownies

Prep Time: 20 minutes

Cook Time: 35 minutes

Total Time: 55 minutes

Ingredients:

• 1/4 lb butter (1 stick)
• 2 cups erythritol (powdered, not granulated)
• 1 Tbsp vanilla
• 4 eggs (room temp is best)
• 1/2 cup cocoa
• 1 tsp salt
• 4 oz unsweetened chocolate, melted
• 2 cups flax seed meal
• 1 Tbsp baking powder
• 1/3 cup cream
• 2/3 cup water
• 1 cup artificial sweetener
• 1 cup walnuts (optional)

Preparation:

Preheat oven to 350 F and grease a 9X13 pan.

1) Cream the butter until fluffy.

2) Add the erythritol to the butter and cream them together until fully combined

3) Add the vanilla and beat the eggs into the mixture, one at a time.

4) Add salt and cocoa, beat well.

5) Add chocolate, beat until fluffy.

6) Add the rest of the ingredients and mix well to combine.

7) Pour into a pan and bake for 35 to 40 minutes until you can poke with a tooth pick and comes out clean.

8) Cool, then cut into 32 squares.

Nutritional Analysis: Each of 32 brownies has 1 gram effective carbohydrate, plus 3 grams of fiber, 3 grams of protein, 10 grams of fat, and 107 calories.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

low carb cheese cake

• 3 packages (1 and 1/2 lbs) cream cheese (room temperature)
• 4 eggs
• 1 and 1/2 teaspoon  vanilla
• 1 and 1/2 teaspoon  lemon juice
• 1 and 1/3 cups sugar equivalent of artificial sweetener
• 1/4 cup sour cream
• Crust:
• 1 cup almond meal
• 2 Tablespoon melted butter
• 2 Tablespoon sugar equivalent in artificial sweetener

Preparation:

Heat oven to 375 F.

combine all crust ingredients and press together into a pie dish and bake for 10 mins.


meanwhile.


Put cream cheese in mixing bowl, and beat until fluffy. Add other ingredients, scraping the bowl and beaters each time (this is very important), fully incorporating each ingredient. When all ingredients are combined, scrape one more time, beat one more minute,

after you pull the crust out to cool raise the temp to 400 F

and pour mixture into pan over crust.

  After putting the cheesecake in the oven at 400 F for 5 mins, turn the oven down to 200 F. Bake for 60 to 90 minutes, checking often after an hour. When the cake is firm to touch but slightly soft in the center

Chill completely.

Top with fruit.

Makes 16 servings.Nutritional Information: Each serving has 2 grams  carbohydrate plus 1 gram fiber, 6 grams protein, and 221 calories.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

turkey veggie soup

• 1 medium onion  chopped
• 2 large stalks celery, chopped
• 4 cloves garlic, pressed
• 1 medium red bell pepper
• 1 cup chopped carrot
• 1 heaping Tablespoon sweet paprika
• 1/2 teaspoon cinammon
• 1 bay leaf
• A little hot sauce
• 1 15 oz can tomatoes, stewed
• 1 cup collar greens
• 10 oz frozen green beans (or fresh)
• Salt and pepper
• 5 cups stock or broth (low sodium)
• 1 Tablespoon olive oil
• 1lb cooked ground turkey

Preparation:

1. Brown the turkey meat and drain any grease

2. combine all ingredients in a crockpot and cook for 6-8 hours on low

Nutritional Analysis: Makes approximately 9 cups of soup, each with 6 grams of  carb 3 grams of fiber and 53 calories

beef veggie soup

Ingredients:

• 2 slices bacon
• 1 medium onion, chopped
• 1 lb. brown mushrooms, chopped medium
• 3 medium stalks celery
• 2 cloves garlic
• 2 Tablespoons tomato paste
• 1 Tablespoon low-sodium soy sauce
• 5 cups beef broth
• ¼ teaspoon pepper
• ½ teaspoon red pepper flakes or ¼ teaspoon cayenne pepper
• 1 teaspoon dried thyme
• 2 cups chopped  beef
• 1 packet unflavored gelatin
• ¼ cup chopped fresh parsley

Preparation:

1. Fry bacon until crisp. Remove bacon from pan and set aside to cool.

2.  Add all to a crockpot and cook for a good 6-8 hours.


Recipe yields about 10 one-cup servings.
Nutritional Information: Each serving has 7 grams  carbs plus 2 grams fiber, 16 grams protein, and 162 calories.

low carb bean dip

Prep Time: 5 minutes

Total Time: 5 minutes

Ingredients:

• 1 can black soy beans (or other beans on your diet plan)
• 4 oz cream cheese (1/2 package) - any fat level - leave out of fridge for half an hour for better blending
• 1 teaspoon garlic powder
• 1/4 cup medium salsa
• 1/2 teaspoon salt

Preparation:

Put all ingredients in a food processor, and run until smooth.

Whole recipe has 23 grams of net carb, plus 23 grams fiber and 45 grams protein.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

low carb pizza bites

Ingredients:

• 8 oz cream cheese
• 2 eggs
• 1 teaspoon garlic powder
• 1 teaspoon oregano
• ¼ cup sugar-free pizza sauce
• ½ cup shredded mozzarella cheese
• 24 slices of thin-sliced pepperoni, preferably in large thin slices

Preparation:

Heat oven to 350° F.

1. Poke the pepperoni slices into the bottoms of the mini-muffin cup
2. Cream the cream cheese with a mixer until smooth and fluffy. Add eggs, garlic, and oregano, and beat until smooth.
3. Mix the rest of the ingredients in by hand.
4. Fill the muffin cups with the egg and cheese mixture.
5. Bake for about 15-18 minutes, or until lightly browned on top and set in center. Remove from oven, and cool for a few minutes (5-10).  Remove to a plate.

Makes 24 pieces
Nutritional Information: Each piece with pepperoni has 1 gram effective carbohydrate, 3 grams protein, and 67 calories.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

Garlic Parmesan Flax Seed Crackers

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Ingredients:

• 1 cup flax seed meal
• 1/3 cup Parmesan cheese, grated
• 1 and 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 cup water

Preparation:

Heat oven to 400 F.

1) Mix all ingredients together.

2) Spoon onto sheet pan which is covered with a greased parchment paper.

3) Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, remove the paper and go around the edges with your finger and push the thin part inwards to even it up.

4) Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.

5) Break into pieces.

The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

low carb canberry nut bread

Prep Time: 20 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 10 minutes

Ingredients:

• 2 cups whole cranberries, fresh or frozen
• 2 1/2 cups almond meal/flour
• 1/3 cup powdered egg white
• 2 1/2 teaspoons baking powder
• 3/4 teaspoon salt
• 1 cup sugar equivalent with artificial sweetener
• 1/2 cup butter (1 stick), melted
• 3 eggs
• 3/4 cup water
• Optional: 1/2-1 C chopped pecans

Preparation:

Preheat oven to 350 F.

1) Butter the bottom of a large loaf pan. 

2) Roughly chop the cranberries or pulse in a food processor.

3) Mix the dry ingredients together

4) Add the wet ingredients. Mix well.

5) Pour batter into pan and bake about 40-50 minutes, until top is golden brown and toothpick comes out clean.



Makes 16 servings, each with 2.5 grams carbs 2.5 grams fiber, 6 grams protein, and 164 calories.
http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

flaxseed pizza crust

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

• 1 and 1/2 C flax seed meal
• 2 teaspoons baking powder
• 1 teaspoon salt
• 1 teaspoon oregano
• Sweetener to equal about 1 Tablespoon of sugar
• 3 Tablespoons of oil
• 3 eggs
• `1/2 C water

Preparation:

Preheat oven to 425 F.

1. Mix dry ingredients together.
   
2. Add wet ingredients, and mix very well.
   
3. Let sit for about 5 minutes to thicken.
   
4. Spread on pan 12-16 inches  (I put it on a silicon mat or greased parchment paper).
   
5. Bake for 15-18 minutes until cooked through, then add toppings and cook until they are done.

Nutritional Analysis: Whole crust has 7 grams of effective carbohydrate, plus 52 grams fiber, 47 grams protein, 130 grams healthy fat, and 1525 calories.

low carb blueberry cream cheese coffee cake

• 3 cups almond meal
• 1 ½ cups sugar substitute
• 3 eggs
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ¼ cup butter (4 Tablespoons), chilled and cut into small pieces
• ½ cup sour cream
• 2 teaspoons vanilla extract or 1 teaspoon each vanilla and almond extracts
• 2 Tablespoons oil
• 6 oz. cream cheese
• Salt
• 1 cup fresh or frozen (but not thawed) blueberries or raspberries

Preparation:

Preheat oven to 350°. Butter or oil 9X9 inch pan (cooking spray is fine). Coffee cake is prepared in three layers. If you are using a standing mixer, you can use the same bowl if you make the layers in the order listed - just remove them to separate bowls until ready to assemble.

1)Streusel Topping: Mix 1 cup of the almond meal, 1 teaspoon cinnamon, ½ cup sweetener, a pinch of salt and the 4 Tablespoons butter. I find that the whisk type attachment on my standing mixer works well - you want the mixture to stay crumbly. You can use a pastry blender, knives - whatever works. But if it all clumps together, don't worry - just crumble it over the top when the time comes. This is one area where I used to use powdered sweetener.

2) Cream Cheese Layer: Mix cream cheese, 1 egg, and ¼ cup sweetener. If you want a thinner layer of cream cheese, you can use 4 oz. instead of 6. The mixture won't be as thick and will pour more evenly over the cake layer.

3) Cake layer: Mix dry ingredients: 2 cups of almond flour, baking powder, baking soda, ¼ ½ teaspoon cinnamon, teaspoon salt, and ¾ cup sweetener if you are using a powder. Then add the sour cream, oil, extracts, liquid sweetener if that's what you're using sour cream, and 2 eggs and mix well. At this point, you might want to add 1-2 Tablespoons of water, depending on the consistency. You want the batter to be thick enough to support the rest of it, but not too gloppy - you should be able to spread it easily in the pan. I usually end up adding about a Tablespoon of water

.4) Assembly: Spread the cake layer in the pan, and spread the cream cheese on top.  Then sprinkle the blueberries on the cream cheese and the streusel on the top of that.

5) Bake for about half an hour, or until toothpick not inserted into a berry comes out.

6) Cool and slice. It is filling, so I usually cut it into 16 pieces.

Nutritional Information: For 16 servings, each serving has 3 grams carbs plus 2.5 grams fiber, 6 grams protein, and 217 calories.

low carb biscuits

Prep Time: 15 minutes

Cook Time: 12 minutes

Total Time: 27 minutes

Ingredients:

• 2 1/4 C almond meal/flour
• 3 T coconut oil
• 1 1/2 t baking powder
• 1/2 C powdered egg whites
• 1/4 t salt
• 1 T "sweetening power" from artificial sweetener
• 1/2 C heavy cream
• 1/2 C other milky liquid - can be unsweetened soy milk, milk, cream, or half and half

Preparation:

It is very important that you use a fat that is solid at room temperature. Coconut oil (the refined kind that doesn't taste like coconut)...  Preheat oven to 400 F

1. Mix oil and almond meal together with a mixer or pastry blender until it's like coarse meal.
2. Add the rest of the dry ingredients.
3. If you're using liquid artifcial sweetener, put it in with the cream.
4. Mix wet and dry together, and let the mixture sit for 3 to 4 minutes.
5. Drop by tablespoons on foil-covered baking sheet. 

Bake for about 10 minutes, depending upon size, until golden brown.

Nutritional Analysis:Makes 12 biscuits, each with 2 grams of carbohydrate plus 2 grams of fiber and 7 grams of protein.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

Low-Carb blueberry muffins

Ingredients:

• 2 cups almond flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1/2 cup (1 stick) butter, melted
• 4 eggs
• 1/3 cup water
• Sweetener to taste -- about 1/3 cup usually works well -- liquid preferred

Preparation:

1) Preheat oven to 350 F.

2) Butter a muffin tin. You can really do it with any size, but I'm basing the recipe on a 12-muffin tin.

3) Mix dry ingredients together well.

4) Add wet ingredients and mix thoroughly (You don't want strings of egg white in there and you don't have to worry about "tunnels" when you are using almond meal).

5) Put in muffin tins (about 1/2 to 2/3 full) and bake for about 15 minutes.

Nutritional Information: Each of 12 muffins has 1.5 grams carbs plus 2 grams fiber, 6 grams protein, and 185 calories.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

Focaccia -Style Flax Bread

 

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Ingredients:

• 2 cups flax seed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons sugar equivalent from artificial sweetener
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil

Preparation:

Preheat oven to 350 F.use a bread pan

1) Mix dry ingredients well

2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)

4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. 

Nutritional Information: Each of 12 servings has less than a gram of  effective carbs (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.

http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm

Mommy workout solutions.

If you have small children and can't seem to find the time to hit the gym, while entertaining the kids... I have one solution that may work for you.

We have several small parks around where we live. And they are all pretty abandoned. Rarely do we run into a family there.

So I feed my kids breakfast, let them watch some cartoons while I do some weight training in the living-room...

By the time I am done they are pretty hyper. So my husband and I take them to one of the local parks. We let the kids loose while we get to work.

Our park has a small wood fence around it shaped into a giant rectangle. I use this as my track.

There are stairs about 10 of them. I use them as a stair climber.

Also there is a big gap between the levels of stairs and my husband uses it as a vertical jump or "box jumps"

The monkey bars he uses as a pull up bar. Or hooks his legs around and does crunches that way.

We make a circuit out of it.

We also have a dock that we race on. And we let the kids race.

By the time we are done. The kids are tired and ready for lunch, and a nap. Everyone got they're energy out and mommy and daddy got a workout in while watching the kids.

There are many other things I am sure you can think of and make your own circuit!!

Swamp juice smoothie

It's packed full of good stuff :)

1/8 cup of frozen strawberries
1/8 cup of frozen mangos
1/8 cup of frozen pineapple
8oz of lemonade crystal light (made)

Note: you can switch out crystal light for orange juice if you want more flavor and higher sugar intake.

1/4 of a cucumber (cut in 4 pieces)
1/2 cup of fresh spinach

Blend together.

Enjoy! Super healthy morning smoothie for on the go or just to have. Any time of the day.

Note: you don't taste the spinach. There's a hint of cucumber, and mango is the more dominate flavor... But delicious. It just looks like yummy swamp water without all the extras they put in the bottles at the store.

A daily eating meal plan

Breakfast- 3 pieces of turkey bacon, and 3 egg whites w/ salsa.

Snack- smoothie,1/4 cup strawberries, 1/4 of a cucumber, some crushed mint, 1/2 cup of yogurt, 1/2 cup pineapple, and fill with lemon crystal light. Blend. And the fruit is frozen so no ice needed. (I also share this with my family) so you can lower the portions.

Lunch- veggie salad- spinach, cucumber, sweet mini peppers, and tomatoes... With 2tsp of Ranch dressing. And 2 grilled beef, chicken, or turkey burger patties. With a slice of cheese. No bread. Or condiments... You can have ranch in moderation it only had 1g of carbs.

Snack- string cheese low fat.

Dinner- left over salad from lunch, and chicken drum sticks.

Desert- 100 cal fudge covered pretzels.

Drinks- lots of crystal light, coffee, water and tea. With zero cal sweeteners.

Note: drink at least 1 gallon of water a day I put crystal light in mine. :) and have a giant jug I fill up 2-3 times a day.

My wieght loss update

So I started my weight loss at 238 lbs I am currently at 229lbs. I have started a different workout and eating routine the other one just wasnt doing it for me.