Posts Tagged ‘low-carb’



Luscious, decadent, creamy, lite, zingy, cool…I could go on.

This chia pudding is just plain refreshing.  For breakfast, snack, dessert – yes, lets!

I recently started eating mostly vegan – trying for 90% on average.  (I was vegetarian before that, so if I decide to have something off the vegan plan, it’s usually a little dairy. The meat dishes on this blog are perfected for and tested on my husband!)

This is one of the staples of a vegan diet, it seems.  There are as many variations as you have imagination and once you have the basic ratio of liquid to chia seeds down, the sky’s the limit.  I’ve done this one with raspberries and lemon (thanks to Healthy Maven) and it’s TO. DIE. FOR.  Alas, the summer is two-thirds over and so went the raspberries, but the blues are in full swing.  We are taking advantage.

Because I’ve cut out dairy, my fat consumption has dwindled, also.  So I use the full fat canned coconut milk, most of the time.  The lite is fabulous, though, and I’ve given stats for both.

Chia seeds are very filling and have little to no flavor of their own, soooooo…we can work any magic we want and I plan on doing just that.  Stay tuned!


Printable Recipe



One 14 oz can coconut milk, liquid AND solid parts (regular or lite), room temp

4 1/2 tablespoons chia seeds

2-4 tablespoons Splenda Granular (or sweetener of choice)

1/2 teaspoon vanilla extract

Juice and zest of one lime

1 cup fresh blueberries

Pinch of salt

In a medium bowl combine the coconut milk, chia seeds, sweetener, vanilla, zest and juice, blueberries, and salt.  Mix well, and allow to sit for a few minutes.  Stir again to make sure the seeds are distributed evenly as they soak up the coconut milk.  Cover or spoon into individual dishes/glasses and chill for several hours or overnight.  Makes 4 servings.
Lite canned coconut milk:
Per Serving: 193 Cal; 4 g Protein; 13 g Tot Fat; 15 g Carb; 6 g Fiber; 4 g Sugar; 101 mg Sodium
Regular canned coconut milk:
Per Serving: 315 Cal; 6 g Protein; 29 g Tot Fat; 14 g Carb; 6 g Fiber; 4 g Sugar; 15 mg Sodium

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So gorgeous, light, fluffy, and softly scented with sunny lemon…pure joy on a lazy morning!

I used plain syrup, but lemon curd or raspberry syrup would be wonderful, too.


Printable Recipe

1/2 cup flour

1/4 cup almond flour

1 teaspoon baking powder

pinch of salt

pinch freshly grated nutmeg

1 cup ricotta cheese

2 eggs, separated

1/3 cup milk

2 tablespoon Splenda granular

2 teaspoon lemon juice

1 teaspoon lemon zest

1/4 teaspoon poppy seeds – optional

Combine flour, almond flour, baking powder, salt, and nutmeg. Set aside. Whip egg whites to soft peeks and set aside.  Whisk together ricotta, egg yolks, milk, Splenda granular, lemon juice, zest, and poppy seeds.  Stir into flour mixture just til moistened. Gently fold in egg whites. Drop by rounded tablespoonfuls  onto griddle sprayed with butter flavor spray (or regular). Cook until golden, turning once.

These keep great in fridge or frozen, stacked on each other wrapped in plastic. Makes 6 servings. Per Serving: 160 Cal; 10 g Protein; 8 g Tot Fat; 12 g Carb; 1 g Fiber; 2 g Sugar; 59 mg Sodium


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WOW.  This is one rich pie.  I made it into a PIE once, actually…since then I freeze it in slightly rounded 1/4 cup portions and stick it away for a frozen nap. (Out of sight, out of mind……  oh, who am I kidding?  I know it’s there, but it’s harder to binge on when it’s solid as a rock!)

Anyhow…yes, it’s rich.  But for a special treat it is absolutely fantastic and so good, you’ll swear you really shouldn’t be eating it.  But you can.  In moderation.  Like small servings – frozen, to slowly shave off tiny bites and completely savor over several luxurious, heavenly moments!  

(Ignore the ancient photo.  I haven’t had the energy to take new ones this summer – maybe soon!  Plus it’s a humongous piece.  Did I mention not to pig out on this fabulousness?! )



Crust: (totally and completely optional – I give you stats for both ways)

1 1/2 cup sugar-free cookie crumbs OR graham cracker crumbs
2 tablespoons peanut butter
2 tablespoons butter

Preheat oven to 350 degrees.
In microwave-safe bowl melt peanut butter and butter. Add to crumbs and mix until well combined. Pat into a 9-inch pie plate. Bake for 10 minutes, or until golden. Cool completely.


One 8-ounce pkg. reduced-fat (or fat free) cream cheese
1 cup creamy peanut butter
3/4 cup Splenda Granular
1 tablespoon vanilla extract
3 cups sweetened whipped cream (1 1./2 cups whipping cream, 2-3 T Splenda granular or sugar)

Chopped peanuts or cookie crumbs

Stir together cream cheese, peanut butter, Splenda, and vanilla until well mixed. Fold in whipped cream. Pour into prepared pie crust and carefully smooth to edges. Sprinkle chopped peanuts or cookie crumbs on top for garnish. Cover tightly and chill overnight.  Makes approx 16 servings.
WITH CRUST:  Per Serving: Calories 219; Protein 7 g; Fat 17 g; Carbs 11g; Sugar 4 g; Sodium 205 mg

WITHOUT CRUST:  Per Serving: Calories 162; Protein 6 g; Fat 14 g; NET Carbs 4 g; (Fiber 1 g); Sugar 1 g; Sodium 152 mg

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(First…let me apologize for the hunk ‘o meatloaf-on-a-plate.  Good grief.  

I had served dinner to Hon and he ooed and awed over it so I then felt like I should have taken a photo so I could post the recipe.  That was all that was left.  

Don’t worry.  It’s really, really great, regardless!)


Yes, I’m channeling Gramma with this one!

Meaty, filling, flavorful, with that sweet glaze we all remember and loved.  I’ve given you two ways – beef or turkey, and both are fabulous.   Depending on your preference and caloric need, either meat will give you wonderful results.   I prefer to use mini loaf pans because it bakes so quickly and they freeze great.

A mixed green salad (plus baby white corn with sea salt and warmed whole grain rolls for those who aren’t limiting carbs)  – the perfect dinner!




1/2 tablespoon olive oil

1/2 cup finely diced onion

1 stalk celery, finely diced

1 slice turkey bacon, finely diced

1 egg, beaten

1/3 cup skim milk

1 teaspoons salt

1/8 teaspoon freshly ground black pepper

1/4 teaspoon sage

1 slice bread, diced very small (OR 1/4 cup Panko crumbs)

3/4 cups shredded cheddar cheese

1 pound very lean ground beef (OR 1 pound mixed dark/light ground turkey)

1/3 cup ketchup

1/3 cup Whey Low Gold (OR 1/4 cup Splenda Granular PLUS 1 tablespoon sugar-free maple syrup OR 1/3 cup regular brown sugar)

1/2 teaspoon prepared yellow mustard


Preheat oven to 350 degrees.  With vegetable cooking spray coat 1 regular loaf pan, or 2 mini loaf pans and place on a baking sheet.  Set aside.

In a saute pan heat the olive oil over medium low heat.  Add the onion, celery, and bacon.  Cook for 10-15 minutes or until veggies are soft.  Set aside to cool slightly.

In a large bowl whisk the egg, milk, salt, pepper, and sage.  Add the bread and stir until “mushed” up and no dry pieces remain.  Stir in the cheese and the onion mixture.  Add the ground beef or turkey and combine until well mixed.  Divide among prepared pans and lightly pack down.

In a small bowl whisk the ketchup, WL Gold (OR Splenda and sf maple syrup), and mustard.  Spoon over meat mixture.  Bake for 35-40 minutes for mini loaf pans, or 50-60 minutes for regular sized loaf pans….or until instant read thermometer reads  165 degrees, temp will increase to 170 as it rests.) Allow to rest for 10 minutes before slicing.  Makes 8 servings.

Per Serving (90% lean ground beef, WL Gold):  Calories 234, Protein 20 g, Fat 11 g, NET Carbs 10 g, Sugar 8 g, Sodium 434 mg

Per Serving (ground turkey mixed light/dark, WL Gold):  Calories 210, Protein 12 g, Fat 9 g, NET Carbs 10 g, Sugar 8 g, Sodium 452

Without Whey Low Gold: subtract 8 calories and 5 sugars

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Impress someone with very little effort with this gorgeousness!  Fast and easy this dish has the lightest flavors, but they all work to make it spicy-sweet and the salmon buttery-smooth.  If you can, using fresh salmon with this is the best.

(The only reason my salsa looks sooooo gorgeous is because all I could get my hands on was a semi-ripe avocado!  Ripe ones are far better, but can make it slightly “muddy”.  Mix the remaining ingredients and then gently stir in the avocado…beautiful!!)





Four 6-ounce fresh salmon filets
1 1/2 tablespoons olive oil
4 tablespoons fresh orange juice
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon black pepper
1/8 teaspoon allspice
1/8 teaspoon cayenne pepper

1 large avocado, diced
1/2 cup diced red onion
1 orange, diced
1 jalapeño pepper, seeded, ribs removed, and diced OR 1/8 teaspoon cayenne pepper
2 teaspoons fresh lime juice
3 tablespoons fresh orange juice
2 tablespoons fresh cilantro, minced
Kosher salt and black pepper to taste


In a baking dish combine the olive oil and the orange juice.  Lay salmon in it and turn to coat.  In a small bowl combine the salt, onion powder, paprika, black pepper, allspice, and cayenne pepper.  Sprinkle over each side of salmon filets.  Set aside to marinate for 30 minutes.

In a small bowl combine the avocado, red onion, orange, jalapeno, and cilantro.  Season with salt and pepper to taste.  Cover and chill.

Heat a large skillet over medium-high and lightly coat with olive oil or vegetable cooking spray.  Add the salmon and cook for 4-5 minutes; turn and cook on the other side for 2-3 minutes or until fish flakes easily.  Serve with chilled avocado salsa.  Makes 4  (or 8 Weight Loss Surgery) servings.

Per regular-sized serving:  412 Cal; 42 g Protein, 20 g Tot Fat, 8 g Carb; 2 g Fiber; 4 g Sugar; 688 mg Sodium

Per WLS Serving: 206 Cal; 21 g Protein; 10 g Tot Fat; 4 g Carb; 1 g Fiber; 2 g Sugar; 344 mg Sodium

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These are a little different, but so good!  Not overly sweet, but with that smokey, molassesy flavor that we expect in baked beans.  They are full of complex carbs and are the prefect compliment to your BBQed proteins.

Make them ahead of time ’cause they just get better as  “leftovers”!




4 slices bacon, chopped OR 1/2 teaspoon liquid smoke and 1/2 tablespoon olive oil
1 medium onion, diced
1 red bell pepper, diced
Three 15-ounce cans kidney beans, drained & rinsed
One 6-ounce can tomato paste
3/4 cup water
1/2 cup crushed Pineapple ( juice-packed), UNDRAINED
2 tablespoons sugar free maple syrup
1 tablespoon molasses
1 teaspoon yellow mustard
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 tablespoon Worcestershire sauce

In a large saucepan, over medium heat, saute the bacon until crispy. (If not using bacon heat the olive oil over medium and add the liquid smoke with the beans.) Add the onions and pepper and saute until soft. Add drained beans, tomato paste, water, pineapple, maple syurp, molasses, mustard, salt, pepper, garlic powder, and Worcestershire sauce. Bring to a boil. Reduce heat to low and simmer, covered for 20 minutes. Remove lid and continue to simmer for 25 minutes, stirring ocassionally, until thickened. Makes approx. eight 1/2-cup servings.

Per Serving: Calories 127; Protein 6 g; Fat 2 g; Carbs 20 g; Sugar 7 g; Sodium 663 mg

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You know the taste…that fresh Key Lime Pie, tart and tangy, yet so sweet it makes your teeth hurt!

Well, here’s the filling and you’ll never miss the crust OR the sugar. It’s one of my older recipes and starts with no-sugar-added Sweetened Condensed Milk – and the rest practically makes itself.




1 recipe Sugar-Free Sweetened Condensed Milk (recipe follows)
1/2 cup lime juice (Key lime is best…photo below)
Grated zest of two limes
3 cups Splenda-sweetened whipped cream (1 1/2 cups unwhipped) OR one 8-ounce container Cool Whip, thawed
Graham cracker or sugar-free cookie crumbs for garnish


SF Sweetened Condensed Milk

4 tablespoons softened butter
3/4 cup Splenda
1 cup powdered milk (dry)
1/2 teaspoon vanilla


For sweetened condensed milk: Blend 1/3 cup boiling water, softened butter, powdered milk, and vanilla together with a hand mixer until thick and smooth. (I use it right away as this gets VERY thick when cold. If you do chill it, microwave for a couple seconds to lukewarm and stir. May need to thin by adding a couple tablespoons of milk.)

For mousse:
Whip together sugar free sweetened condensed milk, lime juice, and lime zest. Fold in the whipped topping or whipped cream. Spoon into individual dessert dishes (or into a prepared crust.) Garnish with graham cracker crumbs. Makes six servings.

Per Serving: Calories 188; Protein 5 g; Fat 14 g; Carbs 8 g; Sugar 7 g; Sodium 160 mg


This brand – Nellie & Joe”s – is available in most grocery stores

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