Cream Cheese Pancakes

Sometimes you just can't stand the idea of eating another fried egg for breakfast. These
easy to make pancakes are so delicious that they'll have you looking forward to mornings
again!

Serves 2
2 oz cream cheese, softened
2 eggs
½ tsp sweetener*
1/2 tsp cinnamon
1 tsp coconut flour (optional)

Put all of the ingredients into a blender or magic bullet. Blend until smooth. Let rest for 2
minutes . Pour 1/4 of the batter into a hot pan greased with butter or coconut oil. Cook for
2-3 minutes until firm, flip and cook 1 minute on the other side. Serve with sugar free syrup
and fresh berries if desired.

Approx. nutrition info. per serving: 177 calories, 15g fat, 2g net carbs, 9g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Pancakes

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Basic Breading

Makes 1 cup
½ cup coconut flour
½ cup grated Parmesan cheese
½ tsp garlic powder
½ tsp parsley flakes
salt and pepper to taste

Combine all ingredients in a small bowl.

Approx. nutrition info. per cup: 412 calories, 17g fat, 18g net carbs, 23g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Breading

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Basic Pie Crust

Makes two 9 - inch crusts
6 Tbl cream cheese, softened
6 Tbl butter
1 ¼ cup milled flax meal
¾ cup coconut flour
¼ tsp salt
2 Tbl sweetener*
4 Tbl cold water

Combine the butter and cream cheese together until smooth. Stir in the flax, coconut flour,
salt and sweetener, mixing to combine. Add the cold water and mix until a stiff dough forms. Divide into two equal balls – each will make one 9 inch crust.

Approx. nutrition Info per crust: 1080 calories, 88g fat, 16g net carbs, 24g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

Pie

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Apricot Smoothie

Unsweetened almond milk works in this recipe instead of yoghurt if you are weight watching.

However the flavor won't be as rich and texture not as creamy.

Ingredients:
•1 cup raw halved apricots
•6 ice cubes
•1 cup plain natural yogurt
•1 Tbsp honey or equivalant Stevia sweetener (optional)

Directions:
Blend apricots, yogurt, ice cubes & sugar in a blender until mixture is thick and frothy. (serves
2) Packs a sweet-n-sour tang that's extra refreshing. Place a apricot half on top for the older
kids.

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

Smoothie

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Nut & Seed Granola

These make great snacks or treats but if you feel like some primal crunch for breakfast – crush

some up into a bowl and add some cold unsweetened almond milk for a terrific treat!

Ingredients:
3 cups assorted nuts & seeds (almonds 4g sugar, walnuts 2.6g, sunflower seeds 2.6g, etc)
1/4 cup fresh cranberries (fresh has 4g sugar, dried has about 65g)
2 cups shredded coconut (unsweetened)
¼ cup coconut oil
½ cup sunflower seed butter
½ cup honey or maple syrup (honey has 82g of sugar per 100g, maple syrup has 68g sugar
per 100g)
¼ tsp vanilla extract, optional (13g of sugar per 100g)
½ tsp salt
1 tsp cinnamon
1 Tbsp chia seeds

Directions:
1. Line a baking dish or tray with baking paper and set aside.
2. Combine nuts and seeds into large bowl
3. Remove 1 cup of nuts & seeds mix and chop into small pieces
4. Place remaining 2 cups of nuts & seeds in blender and pulse till chopped quite finely – You
should end up with a good mix of small and fine pieces
5. Return nuts & seeds to mixing bowl. Stir in dried cranberries and add coconut. Stir well
combining contents together
6. Place a small saucepan on a low-med flame and add coconut oil, sunflower seed butter &
honey, vanilla, salt & cinnamon to cook. Stir until mixture bubbles and then remove from heat
7. Pour hot liquid mixture over nut mixture, stirring to combine. Add chia seed if you haven't
already. Mix well.
8. Pour the combined nuts-and-honey mixture into prepared tray and press together using wet
hands or spoon pressing firmly to ensure ingredients are well packed together.
9. Leave mixture to sit for 2 hours, cover and then place in freezer for at least 1 hour
10. Remove from freezer and cut into chunk sized pieces or muesli bars slices with a very
sharp knife. You can eat like this or serve crumbled up for a grain free cereal with coconut or almond milk!

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

Seed

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Bacon & Vegetable Breakfast

If you like your bacon super crispy, just cook it and the onion for about 5 minutes before
adding the other ingredients.

Ingredients:
1/2 onion, diced
3 rashes bacon, finely chopped
2 cups sliced mushrooms. Add more if you like them lots!
1 cup of fresh, roughly chopped tomatoes (100g of canned tomato has about 2 1/2 g of
sugar, fresh a little more)
3 Tbsp parsley leaves roughly chopped. (full of nutrients fresh, if you have them in your
garden)
1/2 red capsicum finely chopped (optional)
3 Tbsp extra virgin olive oil
1 -2 garlic cloves, finely chopped or minced
salt and pepper to taste

Directions:
1. Place all ingredients into a bowl and combine well.
2. Fry over a medium-high heat in a little oil, cooking for 5-8 minutes until bacon is crispy
and the veggies are almost cooked through.
3. Add salt & pepper to taste. Quick, tasty and easy for sure.
*You may like to serve this separately or on top of scrambled eggs. Canned tomato may be
added on the side.

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

Vegetable

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Water Infused with Berries and Herbs

Ice-cold water flavored with a variety of berries and herbs is one of the most refreshing
quaffs you can enjoy on a warm summer’s day.

The water will absorb a lot of flavor from the berries if you leave it in the refrigerator to
infuse. Frozen berries give off more juice, so if you want water with intense taste and color,
opt for frozen fruit, or crush a few of the berries before adding them to the bottle.

Do freeze different berries and herbs in ice-cube trays—they look fresh and inviting in
glasses and pitchers. And the carbohydrate count is very low in flavored water, especially
compared to Italian sodas and pop.

Pick large, nice sprigs of herbs, rinse them well, and put them in a bottle or pitcher. Add to
this about ⅓ cup (100 ml) berries, top with water, and leave in the refrigerator to chill
overnight.

Here are a few suggestions for flavor combinations:
Lingonberries and rosemary
Black currants and a few young leaves from a black currant bush
Blueberries and lemon thyme
Raspberries and peppermint
Red currants and thyme
Sea buckthorn and lemon verbena
Cloudberry and young birch leaves
Cherries and lemon balm
Gooseberries and lavender

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Water Infused

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Iced Tea with Peppermint

Why not offer your guest a glass of refreshing iced tea while you wait for the grill to heat
up? But don’t drink the ready-made product sold in cans—it contains lots of added sugar.

My iced tea gets its fresh taste from lemon and peppermint leaves. I use Earl Grey tea, but
feel free to choose your favorite blend. The tea bags should steep in cold water to prevent
the tea from turning bitter.

Iced Tea with Lemon and Peppermint
• 4¼ cups (1000 ml) cold water
• 5 tea bags
• 4 sprigs peppermint
• juice of 1 lemon

Pour the cold water into a pitcher and add the tea bags. Leave the pitcher in the
refrigerator overnight. One hour before serving, add the peppermint sprigs and lemon
juice.

Add ice cubes and serve in glasses garnished with a fresh sprig of mint and a slice of lemon
hanging over the rim of the glass.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Peppermint

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Pale Green Summer Drink

Cucumber and lime are the main flavors of this delectable pale green, alcohol-free drink.

Many of us who eat LCHF limit our alcohol consumption for weight management and for
general health reasons. This drink also gives the green light to those of us at the party
holding the car keys.

A few fresh raspberries atop a straw enhance the taste and make the drink doubly
attractive. I make this with tonic water, but if you want to avoid all added sugar, substitute
with club soda or diet tonic water.

Pale Green Summer Drink
• 1 large hothouse cucumber
• 2 limes
• 2 bottles tonic or club soda, 11⅛ fl. oz. (330 ml) each, sugar-free
• raspberries for garnish

Peel and slice the cucumber, and juice the limes. Mix in a blender until smooth.
Mix the cucumber and lime blend with tonic or club soda in a pitcher. Serve the drink with
ice cubes and raspberries on a straw.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Summer

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Sangria

Many of us have enjoyed a glass of fruity sangria while on holiday in Spain. Unfortunately, it’s often loaded with sugar from both the fruit and the added sweetened sodas.

My version of sangria has only a tiny bit of natural sweetness provided by an orange and a
lemon. The drink derives a pleasantly spicy taste from cinnamon and star anise.

Sangria
• 1 organic orange
• 1 organic lemon
• 2 cups (500 ml) dry red wine
• 6 star anise pods
• 2 cinnamon sticks
• 1 bottle club soda, 11⅛ fl. oz. (330 ml)

Wash the citrus fruit and slice off a few thin slices from both. Cut the slices in half and
cover with plastic wrap. Squeeze the rest of the fruit, and mix the fruit juice with the red
wine, star anise, and cinnamon.

Place the pitcher of sangria in the refrigerator for a few hours to let the flavors develop.
Add the lemon and orange slices and top up with the club soda and ice. Stir lightly before
serving.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Sangria

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Raspberry Lime Spritzer

Beer, cider, and sweet drinks are not compatible with the LCHF diet. However, a spritzer
made from dry white wine works well because it is low in carbohydrates.

This is a refreshing summer drink to keep you cool while you wait for the embers to heat
up.

White Wine Spritzer with Lime and Raspberries
• 2 cups (500 ml) dry white wine
• a scant 1 cup (200 ml) raspberries
• juice from 1 lime
• ¼ cup (50 ml) leaves of lemon balm
• 1 bottle club soda, 11⅛ fl. oz. (330 ml)

Mix the wine and lime juice with the raspberries and lemon balm in a pitcher. Leave this
mix in the refrigerator for a few hours. Top up with club soda and stir lightly before
serving.

I froze borage and raspberries in ice cubes. They taste nice and look pretty when added to
the drinks.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Spritzer

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Basil-Marinated Scallops

Scallops are another delicious treat to enjoy while you’re waiting for the coals to reach the
right temperature for the main dish. They’re called either sea or bay scallops.
Here the scallops are marinated in basil oil, quickly grilled on skewers, and served with a tangy lime aioli.

Scallop Skewers Marinated in Basil Oil, with Lime Aioli
• ¼ cup cold-pressed olive oil infused with lemon
• 1 bunch of fresh basil
• 1 teaspoon white balsamic vinegar
• ¼ teaspoon salt
• ⅛ teaspoon white pepper
• 16 scallops

Remove the basil leaves from the stalks and place them in a food processor or blender. Add
oil, vinegar, and spices. Process until the leaves are finely shredded. Let stand until the next
day. Pass the marinade through a fine mesh sieve to remove the leaves.

Place the scallops in a plastic bag and pour in the basil oil, saving a small amount to drizzle
over scallops at the table. Close the bag and gently move the scallops around in the bag to
coat them evenly with oil.

Leave the scallops on a plate in the refrigerator a few hours. Drain the scallops and thread
them onto skewers. I use double skewers to make it easier to turn the slippery seafood on
the grill.

Brush the grill with oil. Grill the scallops near the heat for 30 seconds on each side. Season
them lightly with some salt flakes.

You’ll find the recipe for aioli on page 42. Mix the aioli with finely grated peel and juice
from an organic lime. Julienne-cut some basil and scatter it over the skewers upon serving.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Scallops

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Hot and Spicy Shrimp Kebabs

A quick and tasty appetizer of large shrimp marinated overnight in a spicy sauce and
served with homemade mayonnaise.

The shrimp will only quickly touch the embers—just enough to heat them through but not
enough to dry them out.

Place the skewered shrimp in a grilling tray or basket and hold them just above the
glowing coals; at this point the coals are still too hot to cook the main dish.

Hot and Spicy Shrimps Kebabs• 2 inches (5 cm) fresh ginger root
• 2 cloves of garlic
• 1 fresh red chili
• 1 organic lime
• ¼ cup (50 ml) mild olive oil, cold pressed
• 1 teaspoon salt
• 2 lbs (800 g) cold water shrimp in the shell
• olive oil for grilling

Peel and grate ginger and garlic. Finely chop the chili and include the seeds for really spicy
shrimp, or leave them out if you prefer less heat. Wash the lime and grate the peel finely
into a bowl. Juice the lime and add the juice to the peel. Mix in the rest of the ingredients,
except for the shrimp, until the salt has dissolved completely. Add in the shrimp, and stir
until the marinade coats them evenly.

Pour the shrimp and marinade into a plastic bag. Leave the bag on a plate in the
refrigerator until the next day. Turn the bag over now and then. Put the shrimp into a
sieve to drain, and thread them onto skewers. Brush with olive oil.

Place the skewers on a grilling tray or basket, and grill near the glowing coals for about 30
seconds on each side. Serve the shrimp with a green salad, mayonnaise, and lime wedges.
Set small bowls of water and a wedge of lime next to each placemat so your guests can
clean their fingers as they are eating.

Serve the shrimp with mayonnaise or coconut curry mayonnaise (see recipes pages 42 and
44).

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Spicy

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Gazpacho with Parmesan Crackers

My gazpacho is more nutritious with the inclusion of almond meal, which is how I ate it
on the Spanish island of Gran Canaria. Parmesan cheese crackers (try using the special
cheese from the Swedish northern province of Västerbotten, if you can find it) make the
soup an even better starter course for those of us who eat LCHF.

Gazpacho
• 2 tomatoes
• 1 small cucumber
• 1 green bell pepper
• 1 shallot
• 2 cloves garlic
• 1¼ cups (300 ml) tomato juice
• 7 tablespoons (100 ml) almond flour
• 3⅓ fl. oz. (100 ml) olive oil, cold pressed
• 3 tablespoons apple cider vinegar
• ½ teaspoon (2 ml) salt
• ½ teaspoon (2 ml) cayenne pepper

Cut a cross into the top of the tomatoes. Submerge them in boiling water for one minute.
Remove them from the boiling water and rinse them in cold water to stop the cooking.
Peel the blanched tomatoes, cut them in half, and seed them. Chop the tomatoes into small
dice.

Cut the cucumber, bell pepper, shallot, and garlic into evenly sized dice. Place half of the
vegetables in a blender, and pour in the tomato juice, almond flour, olive oil, apple cider
vinegar, and spices. Process until smooth, and adjust the spices if you prefer more heat, or
more tang with added vinegar. Divide the rest of the diced vegetables into small cups or
glasses. Top with gazpacho.

Parmesan Crackers
• 7 tablespoons pumpkin seeds
• 3½ tablespoons sesame seeds
• 1 teaspoon unflavored whole psyllium husk*
• 3 oz. (200 ml) Parmesan cheese (or Västerbotten), grated
• 1¾ fl. oz. (50 ml) water
• salt flakes

*Unflavored whole psyllium husk can be found at health food stores or online at
netrition.com or iHerb.com.

Preheat the oven to 435ºF (225ºC). Line a baking sheet with parchment paper. Mix
pumpkin seeds, sesame seeds, and psyllium husk in a bowl. Mix in the grated cheese and
water. Blend thoroughly with an electric mixer. Let the batter sit for 10 minutes.
Make small round balls from the batter. I managed to make fifteen out of this batter. Place
them on the parchment-paper-lined baking sheet, taking care to leave some space between
the balls, as they will spread when they bake.
Bake 12–15 minutes at 435ºF. Let cool on rack.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Parmesan

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Seed Crackers and Spicy-Hot Nuts

Seed crackers, a creamy dip, and my hot and spicy nuts can convert even the biggest snack
hound to LCHF.

Seed Crackers
• 1 cup + 1 tablespoon water (250 ml)
• 3½ tablespoons (50 ml) unflavored coconut oil
• 7 tablespoons (100 ml) sunflower seeds
• 7 tablespoons (100 ml) sesame seeds
• 3½ tablespoons (50 ml) flax seeds
• 3 tablespoons unflavored, whole psyllium husk*
• 2 tablespoons fresh thyme, oregano, or chives, finely chopped
• a pinch (1 ml) of cayenne pepper
• ½ teaspoon crushed salt flakes (for example, Maldon Salt Flakes), for dusting the
crackers

*Unflavored whole psyllium husk can be found at health food stores or online at
netrition.com or iHerb.com.

Preheat the oven to 300ºF (150ºC). Line a baking sheet with parchment paper.
Pour water and coconut oil in a saucepan and bring to a boil. Meanwhile, mix the dry
ingredients (except salt) in a bowl. Pour the boiling water and oil mix over the dry
ingredients and mix well. Taste and adjust seasoning if needed. Leave the batter to rest for
5 minutes.

Pour the batter onto the parchment paper on the baking sheet. Place plastic wrap or
parchment paper on top of the batter, and roll the batter out in a thin layer with a rolling
pin to cover the entire surface of the baking sheet, minimum measurement being 13” x 17”
(33 x 43 cm).

Sprinkle the salt flakes evenly over the batter. Bake the batter at 300ºF for 45 minutes.
Lower the temperature to 125ºF (50ºC) and leave the crackers to dry for about 2 hours. Let
the cooked batter cool and break into uneven pieces. Keep the crackers in a tin with a lid in
the pantry; they should keep for a long time.

Dip with Ajvar Relish
• 3⅓ fl. oz. (100 ml) mayonnaise (see recipe on page 42)
• 3⅓ fl. oz. (100 ml) crème fraîche
• 3⅓ fl. oz. (100 ml) Ajvar (or smoked bell pepper) relish, mild or spicy
• 1 teaspoon organic garlic powder
• ¼ teaspoon (1 ml) Worcestershire sauce
• a pinch of salt

Mix all ingredients for the dip and adjust seasoning to taste. Chill.

Hot and Spicy Nuts
• 10 oz. mixed nuts (Brazil nuts, walnuts, and cashews, for example)
• 1 tablespoon coconut oil
• 1 teaspoon paprika
• ¼ teaspoon (1 ml) ground cumin
• ¼ teaspoon (1 ml) cayenne
• 2 teaspoons salt flakes

Roast the nuts in a dry skillet for a few minutes. Mix in coconut oil and spices, crush and
sprinkle in the salt flakes. Stir-fry for one minute and mix well.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Spicy

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Cucumber Boats with Cream Cheese and Smoked Mussels

Smoked mussels make perfect appetizers to pair with a before-dinner drink. They’re very
quick and easy to prepare. You can get them ready and store them in the refrigerator
under plastic wrap until your guests to arrive.

I have chosen a creamy, organic, fresh cream cheese from Castello, as it is easily piped on
to the cucumber boats.

You can also make your own cream cheese—it’s very simple to do. You’ll find my recipe
for cream cheese on page 60.

Cucumber Boats with Cream Cheese and Smoked Mussels
• 1 cucumber, preferably hothouse
• 1 tub of organic cream cheese (or homemade cream cheese)
• 1 can of smoked mussels
• parsley for garnish

Cut the cucumber in half length-wise. Scrape out the seeds with a spoon. Cut the
cucumber into inch- or inch-and-a-half-long pieces. Take a small slice off the rounded
side on the back of the cucumber piece to make it stable on a platter.

Place the cream cheese in a bowl and whip it with an electric beater until soft and airy. Fill
a piping bag fitted with a wide tip. Pipe a rosette of cheese into the hollow side of the
cucumber piece.

If you don’t have a piping bag, make small eggs of cheese by using a teaspoon dipped in
warm water. Leave the mussels to drain in a sieve, and then place one atop each cucumber
boat. Garnish with a small sprig of parsley.

Article Source: Low Carb High Fat Barbecue by Birgitta Hoglund

Smoked

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