Southwestern Chicken Salad w/ Bacon & Avocado

This refreshing summer salad lends itself perfectly to being wrapped in lettuce leaves for
lunch on the go. It's also a great way to use up any leftover grilled chicken or bacon. Not that I ever have any leftover bacon. Seriously, who doesn't eat ALL of the bacon?!?! Not this chick....

Serves 8

• 2 cups cooked chicken, chopped
• 2 poblano peppers, roasted & chopped
• 1/2 cup raw jicama, chopped
• 2 avocados, peeled & chopped
• 2 green onions, chopped
• 1/4 cup cilantro, chopped
• 1/4 cup cooked bacon, chopped

For the dressing:

• 1/4 cup mayonnaise
• 2 Tbl lime juice
• 2 tsp ground cumin
• 1/2 tsp garlic powder
• 1 tsp ground coriander
• Salt & pepper to taste

Combine the chicken, poblanos, green onions, jicama, and avocado in a medium bowl. In a
smaller bowl, combine the mayo, lime juice and spices until blended. Add the dressing to the salad and stir gently to combine. Stir in most of the bacon and cilantro, leaving a small amount out to use as garnish. Taste and season with salt and pepper. Serve wrapped in lettuce, low carb tortilla wraps, or straight out of the bowl. Dress with a small amount of sugar free tomato salsa if desired.

Approx. nutrition info. per serving: 170 calories, 13g fat, 2g net carbs, 9g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Southwestern

0

Anti-Pasta Cauliflower Salad

Chock full of bold Mediterranean flavors, you'll never miss the pasta in this hearty and
beautiful salad! Delicious and filling, this salad can be served on it's own or topped with
grilled chicken – perfect for an easy dinner on the patio!

Serves 8

• 2 cups of raw cauliflower, chopped
• 1/2 cup radicchio (or red cabbage), chopped
• 1/2 cup artichoke hearts, chopped
• 1/3 cup fresh basil, chopped
• 1/2 cup freshly grated Parmesan cheese
• 3 Tbl sun dried tomatoes, chopped
• 3 Tbl Kalamata olives, chopped
• 1 clove garlic, minced
• 3 Tbl balsamic vinegar
• 3 Tbl good quality extra virgin olive oil
• Salt and pepper to taste

Cook your finely chopped cauliflower in the microwave for five minutes. Don't add any liquid or seasoning to it, just spread it on a microwave safe dish and zap it. Alternatively, you could lightly steam the cauliflower in larger pieces and then drain and chop it after cooking. The key is to not overcook it – you want it to have some “bite” to it like an al dente pasta. Let it cool while you prep the other ingredients. In a large bowl, combine the cauliflower, radicchio, artichokes, basil, Parmesan, sun dried tomatoes, olives and garlic, tossing gently. In a smaller bowl, whisk together the olive oil and vinegar, then pour it over the salad. Toss to combine and season with salt and pepper to taste. Can be served room temperature or chilled. While the colors are the most vibrant in the first couple of hours after you make it, the flavors are even more delicious after a day or two in the refrigerator. Enjoy!

Approx. nutrition info. per serving: 102 calories, 8g fat, 4g net carbs, 3g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Salad

0

Spinach & Artichoke Dip Soup

All of the flavors of the beloved dip in a deliciously satisfying bowl of soup! I make this in
large batches and heat it up whenever I get the urge to have a bowl – which is often! This
soup is so easy to make you have no excuse not to try it!

Serves 4

• 4 cups baby spinach leaves
• 2 cups canned artichoke hearts, drained
• 1 Tbl butter
• 4 oz Dubliner or cheddar cheese
• 1/2 small onion, roughly chopped
• 2 oz cream cheese
• 2 cups water
• 1 tsp Sriracha hot sauce
• 1/2 c heavy cream
• (Half & Half or almond milk for low fat)
• 1/2 tsp garlic powder
• Salt and pepper to taste

Add all of the ingredients to a blender. Puree. Pour into a medium saucepan and simmer for about 10 - 15 minutes. Taste and adjust seasoning before serving.

Approx. nutrition info. per serving: 345 calories, 29g fat, 4.4g net carbs, 11 protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Spinach

0

Buffalo Chicken Soup

This luscious, spicy soup has all of the flavors found in classic buffalo wings. It's highly
addicting so consider yourself warned. Good thing it's so easy to make – you'll be
enjoying this one all winter long!

Serves 4

• 2 cups cooked chicken, shredded
• 4 oz cream cheese
• 3 Tbl butter
• 1/3 cup Frank's red hot sauce
• 4 cups chicken broth
• ½ cup Half and Half
• Salt and pepper to taste
• ¼ cup celery, chopped (optional)
• 1 Tbl blue cheese dressing (optional)

Combine the cream cheese, butter, Frank's, chicken stock, and Half and Half in a blender
and puree until smooth. Transfer to a small saucepan and cook until hot but don't let it come to a boil. Just before serving add the shredded chicken, celery and blue cheese if using. Taste and season with salt and pepper as desired.

Approx. nutrition info. per serving: 406 calories, 27g fat, 4.75g net carbs, 29g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Soup

0

Chorizo, Spinach & Manchego Stuffed Mushrooms

Stuffed mushrooms are a low-carber's friend. You can put almost anything in these babies and it will be good. Unless you hate mushrooms, and then I just pity you. These are stuffed with three of my favorite things - enjoy!

Makes about 15 stuffed mushrooms

• 15 large button mushrooms
• 6 oz (about 3 links) Chorizo
• ¼ cup chopped onion
• 2 oz cream cheese
• ½ cup grated Manchego cheese
• (you can substitute sharp cheddar)
• 3 cups fresh baby spinach leaves

Remove Chorizo from the casing and saute in a medium frying pan for a few minutes. Add
the chopped onions and cook for about 3 minutes until translucent. Meanwhile, clean off the
mushrooms and remove the stems. Place the caps on a large plate and microwave for 2
minutes to soften. Nothing worse than biting into a stuffed mushroom that is still raw. For me anyway. Add the cream cheese, shredded cheese, and baby spinach leaves to the
Chorizo mixture. Stir well and cook for a minute or two until the spinach has wilted and
mixes in. Remove from the heat. Stuff the mushrooms with about a tablespoon each of the filling. Place on a cookie sheet and bake in a 375 degree (F) oven for about 10 minutes.
Longer if you like your mushrooms really soft. Remove and cool for a few minutes before
eating, or pay the consequences (like I did) with a blistered mouth for the next few days
(totally worth it).

Approx. nutrition info. per mushroom: 98 calories, 8g fat, 1g net carbs, 6g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Stuffed Mushrooms

0

Jalapeno Popper Dip

This easy dip has the delicious flavors of jalapeno poppers without all of the work of
stuffing them! You can eat it with veggies or crackers - or even with a fork as it has the
texture of a soft savory cheesecake when cooled.

Serves 4

• 4 oz cream cheese, softened
• 2 oz sharp cheddar cheese, shredded
• 3 jalapenos, seeded and chopped
• 2 Tbl salsa verde
• 1 egg

Combine all ingredients in a magic bullet or food processor and blend until mostly smooth.
Spread into a serving dish and bake in a 375 degree (F) oven for 20 minutes or until
bubbling and golden brown on top.

Approx. nutrition info. per serving: 139 calories, 11g fat, 3g net carbs, 7g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Popper

0

Guacamole Inspired Deviled Eggs

This is a fun spin on the classic deviled egg. The avocado gives them a smooth creamy
texture, while the cilantro and lime give them a bright, fresh flavor that is seriously
addicting! Better make a lot because these will go fast!

Makes 24 halves:

• 12 large eggs
• 1 ripe Hass avocado, peeled & pitted
• 6 Tbl mayonnaise
• 1 lime, juiced
• 1 Tbl chopped cilantro
• 3/4 tsp kosher salt
• 1/4 tsp cumin
• 1/2 tsp cayenne pepper

First cook, cool and peel your eggs. Cut them in half and gently remove the yolks, placing
them in a medium bowl. Add the avocado and mash together with a fork. Once combined, add the rest of the ingredients and mix well until mostly smooth. Add the filling to a pastry bag fit with a star tube, or put it into a quart sized freezer bag (when ready to fill you just cut off the corner and squeeze into whites). At this point you can store the filling and whites separately in the fridge until ready to serve. If serving immediately, set your whites on a plate or platter and pipe your filling into them. If desired, garnish with fresh cilantro and/or a sprinkle of paprika or cayenne pepper.

Approx. nutrition info. per half: 74 calories, 7g fat, .5g net carbs, 3g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Inspired

0

Loaded Faux-tato Skins

I created these around super bowl time because I was looking for some low carb friendly
appetizers for our party. Since loaded potato skins were off limits, I made these
cauliflower cups instead. They were so good I wasn't even tempted to cheat!

Makes 12 "skins"

• 2 cups Cheesy Cauliflower Puree
• 1 egg
• 1 cup shredded cheddar cheese
• 4 slices bacon, cooked and chopped
• 2 Tbl chopped scallions
• 1/4 cup sour cream

Add the egg to your cauliflower puree and mix well. Place about 2 tablespoons of mash intoeach greased muffin tin cup. I used a muffin top style pan, but if you don't have one just go up the sides half way instead of to the top. Spread out the puree to about a half inch thickness on the top and sides. . (Alternatively you could spread this out onto a 9 x 9 pan and just layer the toppings on and cut into squares after baking.) Bake the cauliflower cups at 375 degrees (F) for 30 minutes until they dry out and firm up. If they are still too soft then add them back for a few more minutes. Remove from the oven, and using a butter knife, release them gently from the muffin tin and place on a greased cookie sheet. Fill with
cheese and bacon and put back in the oven for 5 minutes or until melted. Garnish with sour cream and scallions or fresh herbs. So much cheesy, bacony goodness that you'll never miss the potatoes!

Approx. nutrition info per cup: 115 calories, 9g fat, 2g net carbs, 9g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Skins

0

Scotch Eggs

My husband asked me to make these after he tried some at a beer tasting. I was seeing
them everywhere & finally had to find out what all the fuss was about. So I made this low
carb version & WOW are they good! All this time I had no idea what I was missing!

Makes 7 eggs

• 7 large eggs
• 1 tube of breakfast sausage
• 1/4 cup Parmesan cheese
• ½ cup basic breading
• 1 egg, beaten
• oil for frying

Cover the eggs in cold water in a medium saucepan. Bring to a boil and boil for 4 minutes.
Turn off heat and let them sit in the hot water for five minutes. Remove from the pan and
place in ice water. Cool for five minutes. Peel the eggs under cold running water and set on
a plate lined with paper towels. You may have to blot them as well, because you want them
completely dry when you wrap them with the sausage. Meanwhile, remove your sausage
from the tube and cut into 7 equal portions. Take a piece and using your left hand, flatten
the sausage out onto your right hand making an oblong oval that is about 1/4 inch thick.
Place an egg in the center of the sausage, cup your hand and use your fingers to wrap the
sausage completely around the egg. Then press as you would if forming a meatball to
make sure the meat is evenly wrapped and smooth. Set aside and repeat with the other
eggs. It sounds harder than it really is but you'll get the hang of it quickly. I started my oil
heating (in a heavy duty pan about 1/2 inch deep) while I wrapped these. Once they are all
wrapped, dip them first in the beaten egg, then the basic breading, and place them in your hot oil - I put the completed eggs onto a serving spoon and rolled them into the oil to
prevent splashing. They don't take long to cook, turn them every 2 minutes or less until
golden brown all the way around. Remove from the pan and place them on a paper towellined plate. Serve with hot sauce if desired.

Approx. nutrition info. per egg: 321 calories, 28g fat, 2g net carbs, 15g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Scotch

0

Buffalo Balls (no, not really!)

These delicious meatballs contain all of the flavors of the classic buffalo wing in a
compact, bite sized format! Less mess when eating makes them perfect for parties - if
they last long enough for your guests to arrive!

Makes 16 meatballs

• 1lb ground chicken or turkey
• 2 oz cream cheese, softened
• 1 medium egg
• 1 Tbl coconut flour
• 2 Tbl grated Parmesan cheese
• 2 Tbl chopped celery
• 3 Tbl crumbled blue cheese
• 1/2 tsp black pepper

For the sauce:

• 1/2 stick (4 oz) unsalted butter
• 1/2 cup Frank's Red Hot

Combine all of the meatball ingredients in a medium bowl. DO NOT ADD SALT!!! The
Frank's is super salty as is the blue cheese so trust me you don't need to add more. Chill
for about half an hour to firm up the mix. The mix will be sticky and gooey but that's normal.
If they are too soft, add another teaspoon of coconut flour. Form into about 1 inch balls -
remember these are cocktail/bite sized so don't make them too big. Place them on a
greased cookie sheet (with sides) and bake at 350 degrees (F) for 10 minutes. Meanwhile,
combine the Frank's and butter in a small saucepan on medium heat, or place in a
microwave safe bowl for 2 minutes on high. After 10 minutes, remove balls from oven and
dunk carefully (they are tender from the cream cheese and could fall apart if you are too
rough) in the buffalo sauce. Put back onto the cookie sheet and bake for another 12
minutes. If you have leftover sauce you could pour it over the meatballs and bake for
another 3 to 4 minutes if you want them really saucy. These have a subtle blue cheese
flavor but I love the dressing so I added more and it was awesome! And of course, you
must serve with celery sticks to be authentic!

Approx. nutrition info. per meatball: 132 calories, 11g fat, .6g net carbs, 8g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Buffalo

0

Asian Meatballs

I'm a huge fan of meatballs – I've loved them since I was a kid. This version is both sweet
and salty, with a slight crunch from the water chestnuts. An excellent party appetizer, these
can be made ahead and frozen – simply reheat in the oven.

Makes 16 meatballs

• 1 lb ground beef (80/20)
• 2 Tbl cilantro, chopped
• 2 Tbl green onions, chopped
• 2 Tbl red pepper, chopped
• 2 Tbl water chestnuts, chopped
• 1 egg
• 2 tsp gluten free soy sauce

For the sauce:

• 2 Tbl ginger, chopped
• 1 Tbl gluten free soy sauce
• ¼ cup lime juice
• 2 Tbl fish sauce
• 2 tsp sesame oil
• 1 tsp sriracha
• 3 Tbl sweetener*

Combine the beef, cilantro, green onions, red pepper, water chestnuts, egg and 2 tsp soy
sauce in a medium bowl. Use your hands to mix, making sure the meat and vegetables are
fully combined, but don't overwork it or your meatballs will be tough. Form into 16 meatballs about one inch in diameter. Fry the meatballs in a nonstick pan until cooked through. Transfer from the pan to a paper towel-lined plate. While the meatballs are cooking, combine the sauce ingredients in a small saucepan and bring to a boil. Reduce the heat and simmer for about 5 minutes until the sauce has thickened slightly. Add the fully cooked meatballs to the sauce and toss to coat. Cook in the sauce for about two minutes. Remove and serve garnished with chopped cilantro, green onions and pepper if desired.

Approx. nutrition info. per meatball: 77 calories, 5g fat, 1g net carbs, 6g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Meatballs

0

Beef Negimaki

Whenever my husband and I used to go out for sushi, we'd start with a beef negimaki
appetizer. The traditional sauce is loaded with sugar, so I've since made a version we can
enjoy at home. A perfect balance of spicy and sweet, these are a low carber's dream!
You'll never even miss the rice!

Serves 4

• 2 bunches of scallions
• 1lb thinly sliced beef (Milanese style)
• 1 Tbl canola oil or coconut oil

For the marinade:

• 1/3 cup soy sauce
• 1/3 cup rice wine vinegar
• 2 Tbl fish sauce
• 1 tsp sesame oil
• 1 tsp Sriracha hot sauce
• 1 Tbl minced ginger
• 1 clove minced garlic
• 2 Tbl sweetener*

Combine marinade ingredients in a large bowl. Trim the scallions into six inch lengths. Wash the scallions and while still wet, wrap in a clean paper towel. Place damp towel containing scallions in the microwave for 30 seconds. Remove from microwave, open paper towel and spread the scallions out to cool. They should turn bright green and soften enough to be pliable. Alternatively, you could blanch them in boiling water for 45 seconds and then cool in ice water. Lay out your thinly sliced steaks, overlapping if necessary, and trim to about 6" by 6" squares. Lay about 5 scallions in the center of each and roll them up tightly. You can use twine or extra scallions to tie them so they don't unravel. Place the rolls in your
marinade along with the meat scraps which can be sauteed and used in a stir fry, or
wrapped in lettuce leaves. Marinate for an hour or more. Remove rolls from the marinade
and pat dry. Heat oil in a medium saute pan until hot and then place rolls into the pan. Cook for about 4 - 6 minutes until medium rare inside (or longer if you prefer), turning frequently so all sides are nicely browned. Remove from pan and let rest for a couple of minutes before slicing. Meanwhile, strain the remaining marinade add back to the pan. Cook for a couple of minutes or until reduced to a slightly syrupy consistency. Cut the rolls on a
diagonal and garnish with the sauce.

Approx. nutrition info. per serving: 344 calories, 20g fat, 5.5g net carbs, 33g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Negimaki

0

Garlicky Lemon & Tarragon Dressing

This is my “go-to” salad dressing at home and my husband's favorite. It's easy to whip up, is made with heart healthy olive oil, and tastes delicious on everything!!!!

Serves 4

• 2 cloves garlic
• ¼ cup lemon juice
• 1 tsp lemon zest
• ¼ cup olive oil
• 1/8 tsp pepper
• ¾ tsp salt
• 1 tsp fresh tarragon, chopped

Combine all ingredients except for the tarragon in a small blender or food processor and
blend until smooth. Test the seasonings and add more salt and pepper if desired. Stir in
chopped tarragon. Told you it was easy! This dressing will keep up to a week in the
refrigerator – just shake or stir prior to serving.

Approx. nutrition info. per serving: 126 calories, 14g fat, 1.5g net carbs, 0 protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Tarragon

0

Thousand Island Dressing

You can buy store bought dressings that are low carb, but usually Thousand Island isn't one of them. So I made my own. It's super easy & tastes great on a cobb salad!

Serves 6

• ½ cup prepared mayonnaise
• 2 Tbl sugar free ketchup
• 1 Tbl dill pickle relish
• 1 tsp white vinegar
• ½ tsp onion powder
• 1 tsp sweetener*
• salt and pepper to taste

Combine all ingredients. Serve.

Approx. nutrition info. per 2 Tbl serving: 137 calories, 16g fat, .8g net carbs, 0g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Thousand Island

0

Smoky Tomato & Mango BBQ Sauce

I'm appalled at the lack of sugar free barbecue sauces available on the market. The
amount that I could find in my local grocery stores = zero. I'm glad though because if I'd
been able to buy some I'd never have tried making my own! This sauce is delicious on
chicken, or especially mixed into some velvety pulled pork! Who's hungry??

Makes about 2 cups

• 2 cups tomato puree
• 1/4 cup sugar free ketchup
• 1/2 cup white vinegar
• 1/4 cup dijon mustard
• 1 Tbl liquid smoke
• 1 Tbl apple cider vinegar
• 1 tsp fish sauce
• ¼ cup lemon juice
• 1 Tbl Texas Pete hot sauce
• 2 Tbl dehydrated onions
• 1 Tbl ground coriander
• 1/2 tsp celery salt
• 1 tsp cayenne pepper
• 1 tsp smoked paprika
• 1 Tbl garlic powder
• 2 Tbl sweetener*
• 1 tsp salt
• 1/2 tsp allspice
• 1/2 tsp cinnamon
• 1/2 tsp cardamom powder
• 1/2 tsp ground cloves
• 1 tsp ground ginger
• 1 TBL sugar free mango syrup (optional)

Combine all ingredients in a medium saucepan. Cook down for about 30 minutes or until you reach the consistency you want. Taste and adjust for sweetness, salt, and heat to your
preference. Slather it on everything!

Approx. nutrition info. per 2 Tbl serving: 23 calories, 0g fat, 3g net carbs, 1g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Tomato

0

Sugar Free Ketchup

I searched high and low for a store bought sugar free ketchup and couldn't find one in my area. So I made my own! Now that I've had a taste of homemade, I'd never go back to
store bought – even if I could find a sugar free one! Try it and you'll see what I mean.

Makes about 2 cups

• 1 28 oz can tomato puree
• 1/2 cup white vinegar
• 1/2 tsp celery salt
• 1/2 tsp whole cloves
• 1/4 tsp cayenne pepper
• 1/2 Tbl dehydrated onions
• 1 inch piece cinnamon stick, broken
• 3 Tbl sweetener*

Add tomatoes, cayenne & sweetener to a small saucepan and bring to boil. Reduce heat to a simmer until it thickens slightly (about half an hour)--stir occasionally. In another small saucepan, combine onion, vinegar, cinnamon, cloves and celery salt. Bring to boil, remove from heat, and strain out solids. Add strained vinegar and salt to tomato mixture. Simmer for 20 - 30 minutes or until ketchup is desired consistency. I ran mine through a magic bullet to get it nice and smooth after it cooled which you can do if you like a really smooth ketchup. Store in a clean glass jar for up to a month in the fridge.

Approx. nutrition info. per tablespoon: 10 calories, 0g fat, 1.7g net carbs, 0g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Sugar Free

0

Kale Chips with Sriracha & Lime

If you haven't gotten on the kale chip bandwagon yet, here's your chance. Crunchy yet
ethereal, these are the perfect low carb snack food – not to mention good for you! What more can you ask for in a chip?

Serves 4

• 1 bunch of kale, washed well
• juice of half a lime
• 2 Tbl olive oil
• 1 Tbl Sriracha
• 1 tsp GF soy sauce
• 1 tsp fish sauce

Preheat oven to 350 degrees. Remove kale from the stems and break into chip sized
pieces. Dry thoroughly by blotting with paper towels and add to a large bowl. Combine the
lime juice, olive oil, Sriracha, soy sauce and fish sauce in a small bowl and whisk. Taste and adjust for heat and saltiness accordingly. Pour the dressing over the kale leaves and using tongs or clean hands, toss to coat each "chip" thoroughly. Spread the leaves out on two greased cookie sheets making sure they don't overlap. Bake for 10-12 minutes or until dry and crisp – take care not to over cook or they can get bitter.

Approx. nutrition info. per serving: 94 calories, 7g fat, 6g net carbs, 3g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Sriracha

0

Cinnamon Cocoa Almonds

There are a lot of great flavored almonds on the market today, but they can get expensive after awhile. Why not make your own at a fraction of the price? This recipe combines two of my favorite flavors into one!

Makes eight ¼ cup servings

• 2 cups almonds
• 1 Tbl cinnamon
• 1 Tbl coconut oil
• 2 Tbl sweetener*
• 1 Tbl cocoa powder

Preheat oven to 325 degrees (F). Warm the coconut oil until liquid if necessary. Add all
ingredients to a medium sized bowl and toss to coat thoroughly. Spread the almonds onto a parchment lined cookie sheet. Roast for 10 minutes then remove the pan and stir/flip the
almonds. Roast for another 10 minutes, remove and cool. If you like a stronger cocoa or
cinnamon flavor, you can toss the roasted nuts in a final optional coating of cinnamon and/or cocoa powder.

Approx. nutrition info. per serving: 225 calories, 20g fat, 3g net carbs, 8g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Cocoa

0

Garlic & Herb Flax Crackers

This garlic and herb version of the flax crackers has a lovely but subtle flavor that makes it perfect for a wide variety of dip and cheese options.

Makes about 120 crackers

• 1 cup milled flax
• ½ cup grated Parmesan cheese
• 2 tsp fresh oregano
• 2 tsp garlic powder
• 2 tsp dried onion flakes
• ½ tsp black pepper
• ½ tsp kosher salt
• 2 eggs

Preheat oven to 350 degrees (F). Add all of the ingredients except the eggs to a medium
bowl and stir until fully combined. Add the eggs and blend until a dough forms. Chill for
about 5 minutes. Place a piece of parchment paper on your counter top. It should be about
the same size as your cookie sheet. Put the chilled dough in the center of the parchment
and cover with another piece of parchment paper of about the same size. Using a rolling
pin, roll until the dough is about an 1/8 of an inch thick. Remove the top layer of parchment. Use a cookie cutter, or a pizza roller if you have one, and cut a grid of 1 inch squares. Be careful not to cut through the parchment. Lift the entire sheet of parchment and crackers onto your cookie sheet. Bake for at 350 degrees (F) for 10 - 12 minutes. If you want them nice and crisp, turn the oven off and remove the crackers for about 10 minutes until the oven cools down slightly. Then put the crackers back in while it is still warm and leave them in for about an hour. They will continue to dry out until super crispy. Serve with cheese or as a vehicle for your favorite low carb dips!

Approx. nutrition data for 12 crackers: 86 calories, 5g fat, 1g net carbs, 5g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Herb

0

Sun-Dried Tomato & Olive Flax Crackers

This version of the flax crackers is bold flavored and goes great with an antipasti platter of hard cheeses, cured meats and of course, olives!

Makes about 120 crackers

• 1 cup milled flax
• ½ cup grated Parmesan cheese
• 2 tsp fresh thyme leaves
• 2 Tbl minced sun-dried tomatoes
• 2 Tbl minced kalamata olives
• 2 eggs
• Sea salt or kosher salt for sprinkling

Preheat oven to 350 degrees (F). Add the flax meal, Parmesan, thyme, sun-dried
tomatoes, and olives to a medium bowl. Stir until fully combined. Add the eggs and blend until a dough forms. Chill for about 5 minutes. Place a piece of parchment paper on your counter top. It should be about the same size as your cookie sheet. Put the chilled dough in the center of the parchment and cover with another piece of parchment paper of about the same size. Using a rolling pin, roll until the dough is about an 1/8 of an inch thick. Remove the top layer of parchment. Use a cookie cutter, or a pizza roller if you have one, and cut a grid of 1 inch squares. Be careful not to cut through the parchment. Lift the entire sheet of parchment and crackers onto your cookie sheet. Sprinkle with salt. Bake for at 350 degrees (F) for 10 - 12 minutes. If you want them nice and crisp, turn the oven off and remove the crackers for about 10 minutes until the oven cools down slightly. Then put the crackers back in while it is still warm and leave them in for about an hour. They will continue to dry out until super crispy. Serve with cheese or as a vehicle for your favorite low carb dips!

Approx. nutrition data for 12 crackers: 89 calories, 6g fat, 1g net carbs, 5g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Tomato

0

Rosemary & Sea Salt Flax Crackers

When I went low carb I really missed crackers! I could eat all the cheese I wanted, but
what was the point without a delicious, crunchy cracker to put it on? As you can see, my
cheese & crackers have been reunited and plan to live skinnily ever after. The end.

Makes about 120 crackers

• 1 cup milled flax meal
• 1/2 cup grated Parmesan cheese
• 1 Tsp minced fresh rosemary
• 2 eggs
• Sea salt or kosher salt for sprinkling

Preheat oven to 350 degrees (F). Add the flax meal, Parmesan and rosemary to a medium bowl. Stir until fully combined. Add the eggs and blend until a dough forms. Chill for about 5 minutes. Place a piece of parchment paper on your counter top. It should be about the same size as your cookie sheet. Put the chilled dough in the center of the parchment and cover with another piece of parchment paper of about the same size. Using a rolling pin, roll until the dough is about an 1/8 of an inch thick. Remove the top layer of parchment. Use a cookie cutter, or a pizza roller if you have one, and cut a grid of 1 inch squares. Be careful not to cut through the parchment. Lift the entire sheet of parchment and crackers onto your cookie sheet. Sprinkle with salt. Bake for at 350 degrees (F) for 10 - 12 minutes. If you want them nice and crisp, turn the oven off and remove the crackers for about 10 minutes until the oven cools down slightly. Then put the crackers back in while it is still warm and leave them in for about an hour. They will continue to dry out until super crispy. Serve with cheese or as a vehicle for your favorite low carb dips!

Approx. nutrition info. for 12 crackers: 85 calories, 6g fat, .4g net carbs, 5g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Sea Salt

0

Spaghetti Squash Carbonara Frittata w Chevre

This amazing frittata was a happy accident! I wanted to try making a carbonara using
spaghetti squash and it came out too runny for my taste. I added in the egg whites I still
had on the counter, and then baked it. I crumbled some goat cheese on top and cautiously
sampled a bite - it was so delicious that I had to add it to the book!

Serves 8

• 1 medium spaghetti squash
• ½ lb bacon
• 1 small onion, chopped
• 2 Tbl butter
• 3 egg yolks, beaten
• ¾ cup grated Parmesan cheese
• 1 clove garlic, minced
• 3 Tbl parsley
• 3 egg whites
• 4 oz goat cheese

Prick the squash all over with a knife and microwave on high for 20 minutes or until soft.
Cool. Cut in half and remove seeds. Scrape flesh into a medium sized bowl and set aside.
Cook the bacon in a medium saute pan until browned but not quite crisp. Drain some of the
fat and then add the chopped onions and butter. Cook until the onions are soft. Add the
spaghetti squash to the pan and mix until hot and coated with the oil. Remove from the heat and stir in the egg yolks, cheese, garlic and parsley until well coated. To make the frittata, stir in the egg whites until well combined, then pour into a greased, oven-proof dish and bake in a 375 degree (F) oven for about 30 minutes or until the edges are starting to brown. Remove from the oven and garnish with crumbled goat cheese and additional
chopped parsley if desired.

Approx. nutrition info. per serving: 322 calories, 25g fat, 3g net carbs, 22g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Squash

0

Corned Beef & Cauliflower Hash

I'll be honest, I don't know that any substitute can compete with my beloved corned beef
hash from a can! But this is incredibly tasty and satisfying in it's own way – and it's a nice
treat if you're getting sick of bacon with your breakfast. Ha ha! As if...

Serves 4

• 1 Tbl olive oil
• 2 cups corned beef, chopped
• 2 cups raw cauliflower, chopped
• 1/2 cup onion, chopped
• Salt & pepper

Heat the olive oil in a medium saute pan (I used cast iron to get it nice & crisp.) Add the
corned beef and cook for a few minutes to render any fat out. Add the cauliflower and cook over medium heat for about 8 minutes, stirring occasionally. You want the cauliflower to caramelize so don't over stir it. Add the onions and cook for another 5 minutes until softened and slightly browned. Season with salt and pepper.

Note: You can substitute canned corned beef for this, just be sure there are no hidden
carbs from sugar or starchy fillers.

Approx. nutrition info. per serving: 191 calories, 13g fat, 3g net carbs, 14g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Corned Beef

0

Spinach, Goat Cheese & Chorizo Omelette

Chorizo is an uncured Mexican sausage with a rich, spicy flavor that tastes good in almost everything. In this omelette it pairs perfectly with the tangy goat cheese and earthy spinach. Serve with fresh avocado slices and tomatillo salsa for breakfast bliss!

Serves 2

• 4 ounces Chorizo sausage
• 1/2 Tbl butter
• 4 eggs
• 1 Tbl water
• 2 oz crumbled fresh goat cheese
• 2 cups baby spinach leaves
• sliced avocado (optional)
• 1/4 cup salsa verde (optional)

Remove Chorizo from the casing and fry in a medium saute pan until fully cooked.
Meanwhile beat the eggs and water in a small bowl. As a side note, I add the water
because as the egg cooks the water turns to steam which helps the egg puff up and get
fluffy. Some people like to add milk or cream and you could do that too – it's simply a
matter of personal preference. Take the Chorizo out of the pan with a slotted spoon and set aside. Wipe the pan of the remaining grease with a clean paper towel. Melt the butter in the same pan over low heat. Add the beaten eggs to the pan, then put the Chorizo, spinach, and crumbled goat cheese on half the egg mixture. Cook on low heat for 3 minutes until slightly firm, then fold the empty side over the side with the filling on it. Cover the pan with foil or a pot cover and leave on low heat for another few minutes until the eggs are cooked through. If your bottom is browning too quickly, turn the stove off and leave the pan covered for up to 10 minutes and the residual heat should "bake" it until the center is fully cooked.

Approx. nutrition info. per serving: 479 calories, 36g fat, 3g net carbs, 32g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Spinach

0

Breakfast Lasagna

This is a new spin on a classic lasagna and it's a great weekend breakfast. You can also mix and match with a variety of flavors. Try using goat cheese and fresh herbs, or go Tex- Mex with Chorizo and some sour cream and salsa - the sky's the limit so have fun with it!

Serves 6

• 8 eggs, scrambled
• 1 cup shredded cheddar cheese
• 12 sausage links, fully cooked
• 12 cream cheese pancakes (unsweetened)

Cover the bottom of an 8 x 8 pan with 4 pancakes, it's OK if they overlap. Put down a layer
of scrambled eggs, followed by a layer of cheese. Cover with another 4 pancakes. Add all
of the sausage links. Sprinkle with cheddar cheese. Add last layer of pancakes, followed by scrambled eggs, and the remainder of the cheese. You can use more cheese if you like. Bake or microwave until the cheese is melted – about 3 - 4 minutes in the microwave, or 8 – 10 minutes in the oven at 350 degrees (F). Cut into squares and serve.

Approx. nutrition info. per serving: 551 calories, 47g fat, 4g net carbs, 29g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Lasagna

0

Roasted Rosemary Almonds

Try any assortment of nuts and seeds you like. Almonds have 4.6g of sugar per 100g and 18g of carbs.

Ingredients:

• 1 1/2 cups raw almonds with skin on (can use other nuts like hazelnuts, cashews and macadamias)
• 1 Tbsp butter
• 1 Tbsp fresh rosemary, minced (use the whole sprig)
• 1 clove of garlic, minced
• salt and ground black pepper to taste
• 2 tsp Worcestershire or Tabasco sauce

Directions:
Preheat oven to 350° F
1. In a large nonstick skillet pan heated to medium, fry the rosemary and garlic in the butter or oil for 10 seconds until the aromas are released.
2. Add the almonds and seasoning, stirring quickly for about 1 min, making sure the almonds are coated well with the spice mix. If you want to use seeds, add them last.
3. Pour over the source again mixing quickly for about 1 min.
4. Place the nuts onto a baking tray and bake until the nut are toasted, about 5 to 10 mins.
*Serve immediately, or cool and place in an airtight container in the refrigerator for up to 2
days.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Rosemary

0

Fruit Parfait

Oats is low in sugar and low in GI making it good for a satisfying breakfast. It is high in carbs but fibre too. So eat in moderation.

Ingredients:

• ¾ cup fruit of your choice (apricot and cranberries are good)
• ½ cup oatmeal (oats has 0.3g of sugar per 100g and 66g of carbs)
• ½ cup skim ricotta
• ½ tsp flavoring (such as almond, vanilla or lemon)
• dash of cinnamon
• dash of nutmeg

Directions:
1. Preheat the oven to 350°F (180°C). Spread the oats on a baking sheet. Bake for 10
minutes until lightly brown. Mix in cinnamon and nutmeg. Let the oats cool.
2. Meanwhile mix ricotta with your favorite flavoring and cut the fruit in small bite-size
pieces.
3. Once the oats have cooled, alternate layers of oats, ricotta and fruit in a serving bowl.
Enjoy!

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Parfait

0

Raspberry Muffins

Ingredients:

• 1 cup almond or low carb flour
• 1 tsp baking powder
• pinch of salt
• 1 cup softened natural butter, or almond butter
• 1 cup fresh raspberries, or blackberries
• ½ cup olive oil
• ¼ cup raw honey, maple syrup or Stevia equivalent
• 3 eggs, whisked
• ¼ cup slivered or flaked almonds

Directions:
Preheat oven to 350°F
1. In a medium - large size bowl mix together all dry ingredients: almond flour, baking
powder and salt.
2. In another bowl combine butter, honey, oil and eggs mixing well.
3. Gently combine the wet ingredients and raspberries into the dry.
4. Scoop the batter in slightly greased muffin cups (or use paper muffin liners). Cover each
muffin with sliced almonds as decoration.
5. Bake for 15-20 minutes.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Raspberry

0

Almond Meal Cookies

Ingredients:

• 1 Tbsp coconut flour
• 3/4 cup almond meal
• 1 large egg
• 1 Tbsp raw honey, maple syrup or Stevia equivalent
• 1/2 tsp vanilla extract
• 1/3 tsp baking soda
• 4 Tbs coconut or olive oil
• 2 Tbs crushed unsalted cashew nuts (I also use almonds, walnuts or macadamia nuts)

Directions:
Preheat oven to a moderate 350F.
1. Spray baking tray or sheet with coconut oil spray or line with baking paper.
2. In a medium sized mixer bowl, mix together the almond meal, coconut flour, coconut and baking soda. Add the wet ingredients and mix well.
3. Use a spoon or a small scoop and place smallish "ping pong ball sized" drops of mix onto
the tray. With the back of a fork gently press down to flatten.
4. Place in the moderate oven and bake for about 8-10 minutes. Let the cookies cool for at
least 5 minutes so they can set or firm up.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Cookies

0

Pumpkin Punch

Pumpkin and banana are quite high in sugars, but this recipe has been added for it's nutritional value. Eat in moderation or for a special treat. Another option is to use 1 cup of berries instead of banana.Mix up your own recipes with whatever you have on hand. Get creative, this is how yummy recipes are born!

Ingredients:

• 1/2 cup of pumpkin puree (pumpkin has 2.8g of sugar per 100g and 6g of carbs)
• 1 tsp mixed spice (or cinnamon)
• 1/2 tsp vanilla extract
• 3/4 cup unsweetened almond milk
• 1 chilled or frozen banana or berries (banana is high at 12g of sugar per 100g and 23g carbs)
• 6-7 ice cubes
• honey to taste (I use about 2 tsp)

Directions:
Blender until smooth. Garnish with mint and some nutmeg if desired.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Punch

0

Pork & Kale Rolls

Ingredients:

• 1 pound or about 500g pork tenderloin (any meat leftovers works well)
• 150g kale leaves (cabbage or spinach works well too)
• 2 garlic cloves
• spices for meat: thyme, chilli or any other spices you like
• olive oil

Directions:
1. Cut the pork in slices, soften it with a meat mallet. Sprinkle the meat slices generously
with a mix of chopped garlic and spices.
2. Blanche the kale leaves, then dry them and put them atop of the pork.
3. Create rolls out of them. Heat up some oil in a frying pan.
4. Once it is hot, fry the rolls on medium to high heat. These can be steamed if desired
instead.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Rolls

0

Dijon Pork Chops

Ingredients:

• 4 lean pork chops
• Salt and pepper to taste
• ½ cup Dijon mustard (mustard(s) have about 0.9g of sugar per 100g and about 5g of carbs)
• 1 tsp mustard powder
• 1 tsp dried thyme
• 1 tsp garlic (minced)
• 1 Tbsp olive oil

Directions:
Preheat oven to 425°F.
1. Season pork chops with salt & pepper.
2. Combine mustard, mustard powder, thyme & garlic in a small bowl. Mix well. Spread evenly over both sides of pork chops.
3. Heat oil in a large frypan over medium-high, add chops and brown for about 2 minutes
per side.
4. Transfer chops to baking dish and cook in oven for another 5-8 minutes or until cooked
through.
5. Serve over sautéed baby spinach and/or a scrumptious fresh green salad.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Pork

0

Beef and Vegetable Stir Fry

I always use onions or spring onions in this stir fry, although the other veggies are inter
changeable.

Ingredients:

• 1 pound or about 16oz of lean beef, pork or chicken, sliced into strips
• 1 Tbsp olive oil for cooking
• 5 cups of assorted bite sized pieces of onion, broccoli, bell capsicum pepper, spring onion, mushrooms, bok choy, carrot. (the vegetables that work are up to you. Use what you have. I change it up with cauliflower, Chinese cabbage, sprouts etc.)
• 2 cloves chopped garlic (optional)
• 3 tsp curry paste ( I use Mae Ploy Yellow Curry Paste)
• 1/2 tsp chili (optional - dried flakes or fresh)
• 2 - 3 Tbsp full cream (optional)
• 1 tsp raw salt, or to taste

Directions:
1. Heat wok or frying pan to medium high. Add 1/2 the oil and stir fry the vegetables for about 5 minutes tossing constantly.
2. Add the curry paste, keep stirring for another few minutes till flavors are released.
Remove to a dish.
3. Heat wok to high and add remainder oil to the wok and put in the beef strips, garlic and chili. Cook for a further 3 minutes until almost done,then tip all the vegetables back in along with the coconut milk, salt and sesame seeds.
4. Toss all together for a few minutes more. Serve with fresh herbs, mashed cauliflower or
flat bread.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Vegetable

0

Hungarian Goulash Crockpot

Ingredients:

• 3 1/2 pounds beef, cut into largish cubes
• raw salt and ground black pepper to taste
• 1 Tbsp low carb flour to thicken stew
• 1 Tbsp Hungarian paprika
• 1/4 tsp caraway seeds
• 2 Tbsp coconut oil
• 1 eggplant cut into small pieces or grated (optional. carrot works too)
• 1 large onion, chopped finely
• 3 cloves chopped garlic
• 1 bay leaf
• 1 1/2 red bell peppers cut into chunks
• 1 medium can diced tomatoes
• 1/2 - 1 cup of beef stock if you like more of a soup style (optional)

*A few potatoes can be added to this recipe 3/4 of the way through cooking if desired

Directions:
1. Season the beef with salt, pepper and sprinkle with flour.
2. Heat a large skillet or stock pot to medium high. Brown the meat in half the coconut oil then remove from pan.
3. In same pan add rest of oil and add the onion and garlic, stirring while sauteing for about 3 minutes. Add paprika and caraway seeds for just a minute and stir through, taking care not to burn. This will make the dish bitter.
4. De-glaze the pan with the stock or tomatoes and now add all the remaining ingredients.
Cook for about 10 minutes, then transfer to your slow cooker. Usually takes about 6 hours on low. You can add some vegetables like kale or spinach if you wish. If desired this dish can be cooked on the stove top.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Hungarian

0

Verde Salsa Beef

Ingredients:

• 1 sliced tomato (2.6g of sugar per 100g and 3.9g of carbs)
• ½ cup parsley leaves
• ½ cup basil leaves
• 3 cloves garlic
• 2 Tbsp capers (drained)
• 1 anchovy fillet, cut into pieces (nil sugar, nil carbs)
• 1 cup olive oil
• 2 Tbsp fresh lime juice
• salt to taste
• 1 - 2 tsp of black peppercorns (3 color blend is good too)
• 750g (about 25oz) lean sirloin/ fillet steak or similar piece of roasting beef

*Sprinkle with fresh rosemary to garnish

Directions:
1. Purée parsley, basil, garlic, capers, tomato and anchovy fillet in blender; slowly add
olive oil until combined. Add lime juice, salt and pepper blending till well combined and
smooth. Adjust seasonings to taste and set sauce aside.
2. Season and grill or pan fry steak to your particular preference.
3. When cooked; slice thinly and drizzle with salsa verde. Garnish with some rosemary
sprigs or herbs of your choice.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Verde

0

Crockpot Beef Stew

Ingredients:

• 1 Tbsp olive oil
• 1 pound or about 500g lean finely diced or minced beef
• 1 medium brown onion, chopped
• 1 green of red bell pepper, chopped
• 2 cups fresh mixed vegetables such as broccoli, kale, green beans, carrots etc.
• 2 large tins of tomatoes, or about half a dozen fresh home grown.
• 2 cups beef stock and/or water
• Salt, garlic flakes (or fresh) and ground black pepper to taste

Directions:
1. Brown minced beef and onion in frypan. Add bell pepper and cook for a few minutes.
2. Transfer to large heavy saucepan or the crockpot.
3. Add remaining ingredients; cover and cook for 4 hours on low setting or simmer on the
stove top for about an hour.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Stew

0

Beef Stoganoff

This can be cooked on the stove top or slow cooked in the crockpot. Mushrooms are high in
nutrition.

Ingredients:

• 3 pounds or about 1360g, any stewing meat, cubed
• 6 oz or about 170g mushrooms, sliced (about 2g of sugar per 100g and about 4g of carbs)
• 2 cups homemade beef stock (although bought only has around 1.2g of sugar, but not as nutritious)
• ½ cup low carb flour for thickening
• 1 onion, diced
• 1 tsp Tabasco sauce (nil g sugar)
• 1 Tbsp Homemade Tomato Sauce
• 1 tsp salt
• ¼ tsp garlic flakes (fresh will work)
• ¼ tsp black pepper
• ½ cup sour cream, or similar(2.9g of sugar per 100gand 2.9g of carbs)

Directions:
1. Brown the meat and onion in a little oil on the stove top first.
2. Place the meat, onion salt & pepper in a crock pot.
3. In a small bowl combine the beef stock, Tabasco, sauce and garlic. Pour this sauce over
the meat. Cook for 8 hours on low or 4 hours on high.
4. Half an hour before serving whisk together the flour and a little of the juice from the crock pot. Pour the sauce back into the crock pot and mix it in briskly. Mix in the mushrooms, and cook on high for 30 minutes.
5. Stir in the cream just before serving.

*Serve with rice or vegetables.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Stoganoff

0

Beef & Lemongrass Skewers

This is very flexible with the meat used and the herbs - I like using rosemary too if it's in the garden. Cilantro/ coriander can be substituted or mixed with rosemary, or even removed all together.

Ingredients:

• 1 pound, about 500 g lean tenderloin beef, cut into small cubes (about 1 1/2 inches)
• 2 cloves garlic, finely chopped
• 4 lemongrass stalks
• 2 Tbsp natural fish sauce (can use anchovies)
• 2 Tbsp sesame oil (nil g of sugar or carbs)
• 2 Tbsp natural maple syrup or Stevia equivalent (maple syrup has 68g of sugar per 100g)
• 1 1/2 tsp ground five spice powder
• 1 small bunch of coriander/cilantro, finely chopped

Directions:
*Soak wooden skewers in water for 1 hour beforehand to stop burning.
1. Prepare the lemongrass by cutting away the top 2 thirds and outer leaves, just using the tender part. Chop finely, or blend.
2. Mix together the garlic, lemongrass, fish sauce, sesame oil, maple syrup, 5 spice and
coriander in a bowl.
3. Cut beef into cubes and marinate in the lemongrass mix for at least 20 mins.
4. Thread desired amount onto skewers evenly and fry in oil on stove top or BBQ grill.

*Accompany with favorite dip, salad or salsa. You can either remove or leave on the skewers.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Skewers

0

Chili Beef

Chili Beef is one of those simple traditional favorites loved by kids and adults! You can add
some extra healthy veggies or even vegetable puree for those fussy eaters. Red kidney beans only have 0.3g of sugar, but they have 23g of carbs, so add some if you like.

Ingredients:

• 2 Tbsp olive oil
• 1 diced onion
• 6 stalks of celery (diced)
• 4 garlic cloves (minced)
• 3 1/2 pounds (about 1.3kg) ground beef
• 4 tsp cumin
• 4 tsp chilli powder
• 4 tsp oregano
• 2 Tbsp BBQ seasoning
• 2 x 8 oz cans of diced tomatoes
• 1 small can tomato paste or puree
• green chillies to taste
• 4 tsp sea salt

Directions:
1. Using a large pot; fry onions, celery and garlic in oil over med-high heat. Cook for about
4 minutes adding beef and spices and seasonings. Cook for further 5 minutes; stirring
constantly.
2. Add tomatoes, paste or puree, chillies and salt. Simmer for about 1 hour.
3. Add a small bunch of chopped parsley at the end of cooking if desired.

*Wonderful as a stand by freezer dinner of lunch!

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Chili

0

Classic Meatballs

Ingredients: for the meatballs

• 1 pound or about 500gm lean beef mince
• 1 pound or about 500gm lean pork mince
• 1 1/2 Tbsp chopped fresh parsley
• 1 Tbs chopped fresh oregano or marjoram
• 1 tsp fresh or dried basil
• 2 garlic cloves, crushed and chopped
• 4 small fresh button mushrooms
• 1 egg
• 1 Tbsp olive oil
• black pepper
• raw salt

Ingredients: for the Sauce

• 1 large finely chopped onion
• 150ml dry red wine (about 1g of sugar per 100g)
• 2 cups of canned tomatoes (2.4g of sugar per 100g)
• 1 Tbsp full cream
• 1/2 cup water
• 1 tsp salt
• pinch of ground black pepper
• 1 tsp ground fresh chili (optional)
• 1 tsp fresh or dried oregano
• fresh basil or chives to garnish

Directions: for meatballs
1. Heat the skillet of frying pan to medium and add oil and onion, frying for 2-3 minutes or
until slightly golden.
2. Place all the ingredients including the onion into a large bowl and mix thoroughly using
your hands. Make sure to "knead" the mixture for a few minutes to bind everything
together properly.
3. Wet your hands, roll the meat mixture into small balls the size of a golf ball.
4. Heat the same frying pan to medium high, add some oil and place meatballs into pan.
Cook for about 5 -6 minutes on "each side" until done.

Directions: for sauce
1. Heat same pan to medium - add some extra oil to the pan and saute onion for about 4
minutes (in the same frying pan)
2. De-glaze the pan with the red wine and bring to a simmer. Add the tomatoes, cream, chili, oregano, water, salt and pepper and bring to the simmer again.
3. Serve with cocktail sticks or skewers accompanied with homemade tomato ketchup.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Meatballs

0

Lavender Infused Cutlets

You can soak the cutlets in the marinade first if you wish.

Ingredients:

• 8 lamb cutlets, beef works too
• 1 onion, finely chopped
• 3 Tbsp finely chopped fresh lavender
• 2 Tbsp olive oil
• 1 Tbsp red wine or white vinegar (red wine and white vinegar has nil g of sugar,
• balsamic 15g, and cider 0.4g of sugar per 100g)
• 1 Tbsp lemon juice
• raw salt and ground black pepper to taste

Directions:
1. Place the cutlets in a large bowl, mix in the onion.
2. Add the lavender.
3. In a small bowl beat together the olive oil, vinegar and lemon juice. Pour over the cutlets. Add the seasonings.
4. Coat the meat.
5. Barbecue the meat, or grill on the stove top basting with the marinade until golden brown, turning as you go.
Delicious served with a coleslaw, garden salad or just as finger food.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Lavender

0

BBQ Chicken Wraps

Ingredients

• ½ cup pureed natural apricots, or honey
• ¼ cup apple cider vinegar
• 1 tsp paprika
• 4 skinless chicken thigh or breast fillets
• 8 slices bacon rashers

Directions:
1. Whisk apricot puree or honey, vinegar and smoked paprika together in a saucepan over
med-high heat. Simmer for approx. 8 minutes or until thickened.
2. Preheat grill to med-high or use a BBQ
3. Slice bacon into thirds. Chop chicken into cubes
4. Placing an individual cube of chicken onto each bacon slice; wrap it around chicken and place onto skewer. Repeat with 3-4 pieces on each skewer.
5. Brush all sides of bacon-wrapped chicken skewers with honey glaze.
6. Cook on hot grill or BBQ turning every 2-3 minutes. Brush with more glaze and cook for about 8-10 minutes.

*Serve with salad greens & parsley. BBQ eggplant & zucchini or steamed veggies go very
nicely too!

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Wraps

0

Cabbage Soup

This soup tastes even better the next day!

Ingredients:

• 1/2 large cabbage, sliced
• 3 litres of water or about 13 cups
• 1 small can of tomato puree or tomato paste
• 1 tsp BBQ or Italian style seasoning
• 1 Tbsp salt
• 2 tsp ground black pepper
• 1/2 tsp ground cumin powder
• 1/2 tsp chili flakes, or fresh chili
• 1 red bell pepper
• 2 Tbsp olive oil
• 1 Tbsp low carb flour for thickening
• 2 Tbsp ground paprika
• 1 cup water extra
• 1 cup mashed potato or cauliflower, mashed in the water they were cooked in
• 2 cups smoked sausage of your choice, chopped (salami, cabana, chorizo etc or a blend. Read labels for sugar content)

Directions:
1. Fill a large stock pot with water, sliced cabbage, tomato, seasonings, chili, cumin and
bell pepper. Bring to boil, then back to simmer.
2. While that is simmering, fry the flour gently in the oil over a medium heat for about 5
minutes. It should go a golden brown.
3. Turn off heat, stir in the paprika while the pan is still hot and add the extra 1 cup of water. Scrape into stockpot.
4. Stir in mashed cauli or potato and chopped sausage, mixing well.
5. Simmer for about 3/4 hour.
6. Serve in bowls alone or with a crusty whole grain bread.

*Place any leftovers in the fridge as it tastes better the next day.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Soup

0

Chicken Soup Dinner

This is a low sugar, healthy meal coming in at around 1.6g of sugar per 100g. Leave out noodles if desired.

Ingredients:

• 5 cups chicken broth
• 1 cup carrots, diced
• 2 cups cooked chicken, shredded
• ½ cup green spring onions, sliced
• 4 celery ribs, finely chopped
• ½ onion, finely chopped
• 1 tsp garlic powder
• salt and black pepper to taste
• 1 carrot (optional)
• *1 cup egg noodles, optional (0.4 in sugar per 100gm, 25g of carbs. Maybe just add 1/2 cup)

Directions:
1. Put all ingredients except the noodles and the cooked chicken in a crock pot, or stove top. Mix them. Cook on low for 6 hours.
2. Add cooked chicken pieces half an hour before serving to heat through thoroughly.
3. Cook noodles and spoon into bowl. Pour soup over the top. Garnish with herbs.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Soup

0

Apricot Chicken

Ingredients:

• 4 (approx 12oz) skinless chicken breast fillets
• ½ tsp salt
• ½ tsp black pepper
• ⅓ cup slithered almonds
• ½ cup apricots, fresh (9g of sugar per 100g and 11g of carbs)
• 1½ Tbsp soy sauce
• 1 Tbsp whole-grain mustard
• 2 Tbsp olive oil

Directions:
Preheat oven to 180C.
1. Lightly oil a medium sized baking dish.
2. Toast slithered almonds on a baking tray for 8-10 minutes till golden or fry lightly in
frypan. Set aside.
3. Season chicken fillets with salt & pepper. Place in prepared baking dish.
4. To prepare apricot sauce – Combine apricots, soy sauce, mustard and oil in a small
saucepan and cook over a medium heat. Stir well; cooking till sauce is quite thick.
5. Pour sauce over chicken fillets and bake in med-hot oven for about 30-40 minutes. Brown chicken under a hot grill until nicely golden and sprinkle with toasted almonds to serve.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Chicken

0

Crockpot Chicken & Bacon

Ingredients:

• 3 Tbsp olive oil
• 5 - 6 chicken pieces (with excess fat and skin removed)
• 5 lean rashers of bacon, diced (nil sugar, nil carbs)
• 2 brown onions
• 1 chopped garlic clove
• 1/2 cup chopped, halved mushrooms
• 1/4 cup low carb flour
• 1 cup homemade chicken stock
• 1 1/2 cups dry red wine (about 0.5g of sugar for 100g and about 2g of carbs. Dry is better than sweet)
• 2 bay leaves
• 1/2 tsp mixed herbs
• salt to taste
• black pepper to taste, ground

Directions:
1. Heat a heavy based pan to medium high and brown all the chicken in the oil. Transfer into the crock pot.
2. In the same pan, fry the bacon and onions for about 3 minutes till partially crispy and
browned.
3. Stir in the garlic and mushrooms for about 5 minutes more.
4. Now blend in the flour, again cooking for about 2 - 3 minutes, then gradually blend in the stock and wine.
5. Place all this mix into the crock pot and add the bay leaves, herbs and seasonings.
6. Cook on low for about 6 hours or high for about 4.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

Crockpot

0