CHOCOLATE DONUTS & CUPCAKES

Update to the donut recipe I created - which miraculously turned out pretty good when I just threw several ingredients together! This recipe was found online somewhere and altered to make it more friendly to hCG Phase 3 Ingredients (makes 6 to 8 donuts or cupcakes) 1/2 cup of coconut flour 1/4 teaspoon of sea salt 1/4 teaspoon of baking soda 1/4 cup of cocoa powder (add more if you want them darker) 6 eggs 1/2 cup of sweetener (if youre using something granular, make sure you turn it to powder in your blender first!) 1 tablespoon of vanilla 1/2 cup of unsalted melted butter, plus 1 tablespoon (or coconut oil) Method Preheat oven to 350 degrees F. If you’re making donuts, generously grease the donut pan holes with oil or butter. Blend all the dry ingredients together in a bowl. Using a whisk, or mixer on a low setting, blend in all the wet ingredients into the dry ingredients. Mix until well-blended. Let the batter sit for a few minutes and the coconut flour will absorb the moisture and become easier to blend. Fill the donut pan circles about 2/3 of the way full with batter. Bake for about 20 minutes, or until a toothpick comes out clean. Cool them. Top each doughnut or cupcake with cream cheese icing, chocococo candy, or YUM, almond butter frosting! Enjoy! I store these in the refrigerator so they last a bit longer, but you can store them covered, at room temperature as well.

Low Carb Gnocci

3 eggs 4 Tablespoons coconut flour 4 Tablespoons canned Parmesan cheese 1 teaspoon garlic 1/4 teaspoon salt Beat eggs. Stir in coconut flour to incorporate. Add in cheese, garlic and salt, stirring well. Place the dough between two sheets of plastic wrap. Roll into rope shapes about 1/2 inch wide. Chill dough. Bring water to a full rolling boil in a saucepan. Remove the gnocci dough from the fridge and cut it into bite size pieces. Immediately plunge 8-10 pieces into the water. The dough will sink then rise. Cook for 3-4 minutes, then remove with a slotted spoon. Repeat with the next batch until all the gnocci are cooked. Top with your choice of sauce.

Browned Butter Blueberry Muffins

12 muffins: 7 Tablespoons unsalted butter 1/3 cup half and half or heavy cream 4 large eggs 1 1/2 teaspoon vanilla extract 1/2 cup coconut flour 1/2 cup splenda or powdered stevia blend 1/4 cup xylitol (whirl it in the blender if it's granular) 1 1/2 teaspoons baking powder 1/2 teaspoon salt 1 1/2 cups fresh or thawed frozen blueberries Preheat oven to 375F Line muffin pan with paper liners(or spray with nonstick cooking spray if you don’t want to use liners). In a small sauce pan heat butter. Keep a very close on eye the butter and cook until you start to see the butter brown. Again keep a close eye on and don’t over heat! Remove from heat when you see it started to get a little brown, and let slightly cool. In small bowl sift together coconut flour, baking powder and salt. Set aside. In a large bowl whisk half and half or cream, eggs, splenda or stevia, xylitol and vanilla. Mix in melted browned butter. Add flour mixture. Lastly fold in blueberries. Divide batter equally between muffin cups. Bake at 375F for 20-25 minutes or until done.

Low Carb Sugar Free Chocolate Chips

Ingredients: 1/4 cup + 2 Tablespoons cocoa powder 1/4 cup unsalted butter 8 drops liquid Stevia Instructions: In heat proof bowl, melt butter in microwave. Add cocoa. Stir until smooth. Add liquid stevia and stir well. If you want a little sweeter, you can add a few more drops. 8 is enough for me though. Put chocolate mixture into a pipping bag, and pipe out chips on a parchment or silpat lined cookie/baking sheet. You can pipe as small or large as you like. I make about the size as a normal chocolate chip. Put the cookie sheet in the freezer for at least 30 minutes to set up chips. Peal off chips and store in air tight container or baggie in the freezer until you need to use. Makes approx. 3/4 cup of chocolate chips

Low Carb Chocolate Peanut Butter Cookies

Makes 28 cookies Ingredients: 1/4 cup(2oz) unsalted butter 1/2 cup(4oz) natural peanut butter(no sugar no salt added) 4 large eggs 1 teaspoon pure vanilla extract 1/2 cup granulated splenda (or equivalent sweetener) 2 Tablespoons xylitol sweetener 1/4 cup coconut flour 1/4 cup dutch process cocoa powder 1/4 teaspoon salt 1/2 teaspoon baking soda 1 recipe Low Carb Sugar Free Chocolate Chips(optional) In small bowl sift together cocoa powder, coconut flour, salt and baking soda. Set aside. In mixer bowl, combine butter and peanut butter. Cream on med/high until smooth. Add splenda and xylitol. Mix until well combined. Add eggs & vanilla. Scrape down side of bowl and mix until smooth. Last add cocoa mixture. Turn mixer on low until combine then turn up to med/high and beat until completely smooth. Fold in chocolate chips by hand. Place cookie dough into an air tight container and store covered in refrigerator for about 1/2 hour or until dough has firmed up enough to make easier to handle. Preheat oven to 350F Line cookie sheet with parchment paper Scoop with a 1 Tablespoon cookie scoop(#60), if you don’t have one, scoop 1 Tablespoon then roll in your hand to make ball. Press down cookie with palm of your hand, just enough to flatten slightly. Bake @ 350F for 8-10 mins

Garlic Cheese Biscuits

4 eggs ¼ cup butter, melted ¼ teaspoon salt 2 teaspoons garlic powder ¼ teaspoon onion powder ⅓ cup coconut flour ½ teaspoon xanthan gum ¼ teaspoon baking powder ½ cup sharp cheese, shredded Whisk together eggs, butter, salt, garlic powder and onion powder. In separate bowl, mix coconut flour with baking powder and xanthan gum. Whisk dry ingredients into egg mixture. Stir in cheese. Drop by tablespoonfuls onto greased baking sheet. Bake at 400 degrees F for 15 minutes. Makes 10 biscuits

Cinnamon Pancakes

2 eggs 1/4 cup water 1 T. vanilla 1/2 cup almond flour 1/4 cup milled flax seed 1/4 cup sugar substitute (such as Truvia) 1 t. cinnamon 3/4 t. baking powder 1/2 t. baking soda 1/8 t. salt Mix all ingredients until just combined. Griddle and enjoy!

Pancakes

3 eggs 1/8 tsp salt 1/4 tsp baking powder Methods/steps Beat these until VERY frothy. Add a full dropper of Stevia. In a measuring cup add 2 TBSP of cream and fill to the 1/4 mark with water. Add this mixture to the egg mixture. Add 2 TBSP of melted coconut oil. Beat in 4 TBSP of coconut flour. Put your griddle on low heat. Add coconut oil and when it is hot spoon the pancake mixture on and spread. It does not look like traditional pancake batter - it is much thicker. Cook on one side until firm and flip over. Serve with sugar free syrup or whatever.

Banana Pancake

1/2 banana 1 egg 1/4 t vanilla 1/8 t cinnamon 1. Preheat non-stick pan over LO-MED heat. 2. Combine all ingredients in food processor. 3. Pulse 2-3 times. 4. Pour into non-stick pan to make 2-3 pancakes. 5. Flip as needed. 6. When cooked through, top with butter

Mock and Cheese

Ingredients Kosher salt, as needed, plus 1/2 teaspoon 1 large head cauliflower, cut into small florets Vegetable oil spray 1 cup heavy cream 2 ounces cream cheese, cut into small pieces 1 1/2 teaspoons Dijon mustard 1 1/2 cups shredded sharp Cheddar, plus 1/2 cup for topping the casserole 1/4 teaspoon freshly ground black pepper 1/8 teaspoon garlic powder Equipment: 8 by 8-inch baking dish Directions Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Season the water with salt. Spray the baking dish with vegetable oil spray. Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside. Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.

Yogurt Popsicles

I sit here typing with my left hand on a delicious P3 legal treat. Yay! 2 cups plain whole milk greek yogurt (higher in protein and thicker than regular yogurt) 1/2 to 1 cup slightly smashed berries stevia to taste Mix it all together, pour into popsicle molds, then freeze. Yummy dessert (or even breakfast)!

Health Nut Bread

Loaded with healthy ingredients, this bread boasts wonderful flavor. A dense, coarse, heavy, high-fiber bread—you may like it better than some of the breads you had to give up. PREPARATION TIME: 20 minutes. RISING AND BAKING TIME: about 60 minutes. SERVING SIZE: 1 ounce (28 grams). AMOUNT PER SERVING: 3.3 grams of carb, 9.2 grams of protein. TOTAL YIELD: about 27.0 ounces. 11⁄3 cups cold water 4 tablespoons unsalted butter (1⁄2 stick) or coconut oil 1⁄2 teaspoon Stevia Plus (or equivalent) 3 dates, finely chopped (optional) 2 packages active dry yeast (or 4 teaspoons) 13⁄4 cups vital wheat gluten 3⁄4 cup blanched almond meal 1⁄2 cup flaxseed meal 1⁄4 cup flaxseeds 1⁄2 cup toasted sunflower seeds 1⁄2 cup sesame seeds 1⁄2 cup pumpkin seeds, toasted, coarsely chopped salt to taste (about 1⁄2 teaspoon) Add Stevia Plus to the hot water-butter mix and stir. Add the finely chopped dates. Combine all the dry ingredients, including the nuts and the seeds. Transfer the dough to a cutting board or countertop and knead for about 20 seconds, until well mixed. The dough should be fairly soft yet firm enough to shape. Once you have made a batch or two of loaves, you will get a feel for it. If the dough seems too soft—and this is a judgment call—add a tablespoon or two of soy protein powder to it. (Run hot water promptly into the empty mixing bowl for easy cleanup later.) Divide the dough in portions, depending on the size of your baking pans. Shape each loaf to fit the pan. Put a portion of the reserved butter in your palms as you shape the loaves; this will help create a smooth loaf and also give the crust some extra shine. For French bread, make two ropes, each about 11 to 12 inches long (the finished loaves will be about 15 inches in length) and place them in a French bread pan. If you want to make rolls, see Rolls to Go (page 43). Set the bread pans in the prewarmed oven and allow the bread to rise for 30 to 45 minutes. The oven temperature should be between 85ºF and 90ºF; it should feel just mildly warm to the hand. When the loaves have risen sufficiently, don’t remove them from the oven. Just reset the oven temperature to 350ºF and bake the loaves for 25 to 28 minutes or until done. The crust should be light golden brown. Variation: Smooth Health Nut Bread This is for those who like a bread with a smooth texture yet delicious flavor. Follow the directions for Health Nut Bread above, but finely grind the sunflower and pumpkin seeds in a food processor before adding them to the dry mix.

Egg Drop Chicken Soup

Yield: 4 servings 5 cups chicken stock 2 tablespoons soy sauce 2 eggs, well beaten 1 garnish, see below Add soy sauce to the chicken stock and bring to a boil. Reduce heat to medium and pour beaten eggs in a slow, thin stream from a height of at least 10 inches above the pot while stirring briskly with the other hand. The egg noodles are done in 30 seconds. Add a garnish and serve immediately. Good garnishes include parsley, chives or dill.

Almond Cookies

Yield: 24 servings 1 1/4 cups almond flour 1 cup Splenda 1 egg 1/2 teaspoon almond extract 1/4 cup butter, softened Mix all together well and form into 24 small balls. Press flat on a ungreased cookie sheet. Decorate with an almond slice (optional) Bake for 8 minutes at 350 degrees F.

Homemade Yogurt

Ingredients: 1 quart heavy cream 2 T plain yogurt 2 T splenda sweetened syrup (Torani or DaVinchi) Put heavy cream into heat-proof container, and put in a pot of simmering water which comes about half-way up the sides of the container. Simmer the cream for 20 minutes. Remove the jar from the water and allow to cool to room temperature. Stir in plain yogurt, making sure it has live culture. Cover and leave at room temperature for 48 hours. Refrigerate. I used vanilla syrup, and this was excellent. It was very rich, though, and I would probably use whole milk next time. (The yogurt culture converts the lactose in the milk to lactic acid, and thereby "eats" some of the carbs. One cup of yogurt made with milk has about 4 carbs, rather than the 11-12 that is listed on the container of milk.)

Crepes

Ingredients: 4 eggs 4 T heavy cream dash salt & pepper Whisk ingredients together. Heat little oil in 8" non-stick frying pan. Pour about a 1/4 cup egg mixture in at a time, swirling pan quickly to cover bottom in thin layer. Let cook few minutes until bottom is brown and carefully flip. Lightly brown other side and remove from pan. Repeat with balance of batter. Makes 6 crepes @ .7 carbs

Faux Pasta

Note: Serves 2 @ 4 carb (2 NET carbs) Ingredients: 1 pinch salt 1/2 cup soy protein isolate 2 T vital wheat gluten* 1 T soy flour 1 egg 1/4 cup water Mix first 4 ingredients; add egg and water and mix to get bread type dough. Add more water if necessary. Roll out and cut into strips, or pinch off into little pieces. Drop into boiling water and let boil 1-2 min. (Not too long or it will get gummy). Drain and top with sauce. *The vital wheat gluten I use (Hodgson mill) has 2 carbs and 1g fiber per Tbsp This was surprisingly good. I used about 1/2 cup water, and the dough was a little too sticky to roll out. I didn't want to add any additional flour, so I pressed with my hands until it was as flat as I could get it, then cut it in strips. Many of the strips fell apart, but I just dumped it all into the boiling water and boiled for 2 min, stirring most of the time. There is very little taste (just like real pasta) but this has a great texture.

Deviled Swiss Steak

3 pounds beef round steak 2 tablespoons cooking oil 2 teaspoons dry mustard 1 (4 ounce) can mushrooms, sliced 1 1/2 teaspoons salt 1 tablespoon Worcestershire sauce 1/4 teaspoon pepper Cut round steak into serving size pieces. Combine dry mustard, salt and pepper; sprinkle over round steak and pound on both sides with meat mallet. Brown steak quickly in oil in large frying pan. Pour off drippings. Drain liquid from mushrooms and add enough water to make 1/2 cup. Add liquid and Worcestershire sauce to steak. Cover tightly and cook slowly for 1 1/2 hours. Add mushrooms during last 5 minutes of cooking time. Remove steak to warm serving platter and top with mushrooms. Yield: 10 servings

Oven Fried Chicken

2/3 cup almond flour 1 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon dry mustard 1/2 teaspoon celery salt 1 teaspoon paprika 3 1/2 pounds chicken pieces 1/2 cup butter Combine the flour, salt, pepper, dry mustard, celery salt, and paprika in a brown paper bag. Wash and dry the chicken pieces. Shake the chicken pieces one at a time in the flour mixture. Melt the butter in a shallow baking dish, large enough to hold the chicken in one layer. Arrange the chicken pieces in the dish and turn them once to coat both sides in the butter. Bake at 375 degrees F, uncovered, for 75 minutes, turning once. Remove the chicken to a preheated serving platter. Place the roasting pan over a low heat and add 1 teaspoon xanthan gum to the chicken drippings and butter. Scrape the sediment from the bottom and blend thoroughly. Stir in two cups of hot water and keep stirring until the gravy thickens. Yield: 4 servings

Crispy Nut Chicken

Ingredients: 2 chicken breasts 1 egg Raw, unsalted nuts of your choice (almonds, walnuts, brazil nuts, etc.) Coconut oil 1 avocado Bragg Sprinkle, onion powder, salt and pepper What to do: Grind nuts in a food processor or blender (don't do it too long, or they will turn into paste). Spread the nuts out on a plate. Beat the raw egg in medium-sized bowl and add Bragg Sprinkle, onion powder, and salt and pepper to taste. Dip chicken breasts in the egg and coat both sides; then coat both sides with the nut mixture. Heat coconut oil in oil-core skillet at 450. Place chicken in skillet, then turn it down to 350. Cook until browned on both sides and cooked through, which is about 6 minutes per side. Top with sliced avocado and enjoy :)

Cauliflower Crust Pizza

All local and gluten-free For the crust: 1 egg 1 cup cooked, mashed cauliflower 1 cup grated mozzarella Optional: herbs or seeds. The original creator of this recipe used fennel, oregano and basil. I kept it plain and focused on the toppings. For the toppings: Mild tomato sauce or purée Grated mozzarella cheese Ricotta cheese, for small dollops on top Assorted vegetables. I used sautéed onions and chanterelles, fresh button mushrooms, basil, fresh small summer squash, and fresh tomatoes Optional: olive oil, black pepper Preheat the oven to 450 degrees. (Mine was at 500 and worked fine; I was sharing the oven with other pizzas.) Cook cauliflower until it’s soft. Use whatever method you prefer: steam, boil, roast, pressure cook, whatever. Mash it up with a ricer. Mix in egg and mozzarella. Grease a baking sheet or line with parchment paper. If using a pizza stone, cover it in aluminum foil and then put down parchment paper. Spread out your dough batter about 3/4 inch thick and eight or nine inches wide. (I doubled the batter but still baked it as two separate batches.) Let it brown, about 12-15 minutes. Take it out and cover it with your toppings. Bake again until crust edges brown further and cheese on top melts. Serve hot.

Curried Chicken Balls

Very easy and quick appetizer recipe your guests will love. Roll the finished balls in unsweetened toasted coconut or chopped cashews. 1. Prep Time: 30 minutes Total Time: 30 minutes Ingredients: 1 (8-ounce) package cream cheese, softened 1/4 cup mango chutney 2 teaspoons curry powder 2 cups cubed cooked chicken breast 2/3 cup cashews, coarsely chopped 1/4 cup sliced green onions 1 cup toasted coconut or 1 cup finely chopped cashews Preparation: In large bowl, beat cream cheese until softened. Add chutney and curry powder; beat until well mixed. Stir in chicken, coarsely chopped cashews, and green onion until well mixed. Form mixture into 1" balls and roll in toasted coconut or finely chopped cashews to coat. Place on serving platter; cover and chill at least two hours until serving time. Makes 24 appetizers

Raspberry chiffon squares

1 small package raspberry sugar-free geletin dessert such as Jello brand (~.3 oz) 1½ cups boiling water 1 cup pecans 2 tablespoons butter Sugar substitute equal to ¼ cup sugar (zero carb sweetener such as liquid sucralose preferred) pinch salt 6 oz cream cheese cut up into pieces ¼ teaspoon orange extract 1 ½ cups fresh or unsweetened frozen raspberries Preparation: Preheat oven to 350 F 1. Dissolve raspberry geletin in boiling water. 2. Process pecans in a food processor and process to a coarse meal. 3. Add butter, salt, and sweetener and process until smooth 4. Press the pecan mixture into the bottom of a 9X9 square pan 5. Bake for 8-11 minutes, until lightly brown (watch carefully when it gets close) 6. When geletin mixture is cooled to the point where you can comfortably stick your finger into it, add the orange extract and cream cheese and blend. You can use a stick blender, food processor, or regular blender. 7. Add 1 cup of the berries to mixture and pour into pan over the pecan crust. 8. Cool in the refrigerator for 10-20 minutes, until mixture is thickening but not set. Sprinkle the other half cup of raspberries across the top. 9. Cool until completely set, and cut into squares.

Raspberry Fool

About 2 1/2 cups raspberries (can use frozen, thawed) 1 cup heavy cream 1 and 1/2 teaspoons vanilla extract Sugar substitute to taste Preparation: 1) Put 2 cups of raspberries in the blender or food processor. Add sweetener to taste; you want it fairly sweet. 2) Whip cream with vanilla and about 2 Tablespoons of sugar equivalent. How to Make Whipped Cream 3) For a nice presentation, put a Tablespoon or so of raspberry puree in the bottom of a wine glass or clear dessert dish. 4) Mix the rest of the puree in with the whipped cream, but don't mix it too well: You want to have wide streaks of red and various shades of pink throughout. 5) Spoon into dessert dishes and garnish with the rest of the raspberries (or mix some whole berries into the fool). Makes about 5 servings.

Lemon or raspberry mousse

1 recipe lemon curd, chilled (see above) 2/3 cup heavy cream (preferably not ultra-pasteurized) 1 teaspoon vanilla extract sugar substitute equal to 2-3 tablespoons sugar (liquid sucralose works well; see link below) Preparation: Whip cream with vanilla and sugar substitute. (Tips on making whipped cream.) Mix with lemon curd. Adjust sweetener if you'd like to add a little (depends upon how tangy you want your mousse). Serve in dessert dishes, or to be fancy, wine or martini glasses. Berries or mint make a nice garnish. Makes 6 servings. Nutritional Information: Each serving has 2 grams effective carbohydrate, 4 grams protein, and 209 calories. RASPBERRY LEMON MOUSSE 1 recipe lemon curd, chilled (see link above) 1 cup heavy cream 1½ teaspoon vanilla extract sugar substitute equal to 2-3 tablespoons sugar (liquid sucralose works well; see link below) 1½ cup fresh raspberries (can use frozen, but use a little less) Preparation: Whip cream with vanilla and sugar substitute. (Tips on making whipped cream.) Mash raspberries with a little sweetener, or you can use a blender or food processor for this purpose. Mix cream, raspberries, and lemon curd. Adjust sweetener if you'd like to add a little (depends upon how tangy you want your mousse). Serve in dessert dishes, or to be fancy, wine or martini glasses. Garnish with raspberries. Makes 8 servings.

Lemon Curd

4 Tablespoons butter (½ stick) ½ cup lemon juice, preferably fresh 1 cup sugar equivalent artificial sweetener, preferably liquid (powdered may have off-flavors) 3 eggs 1 egg yolk 1 small pinch salt Preparation: 1) Cut butter up into pieces (around 8 to 10 pieces is good). Put the butter into the freezer. 2) Blend the rest of the ingredients together, with either a stick blender or standing blender. 3) Heat slowly in small saucepan or double boiler. Whisk or stir frequently. When curd begins to thicken to the point where it coats the spoon, or leaves a trail when the bottom of the pan is scraped with a spatula, or is 170 F, remove from heat (don't let it get to boiling). 4) Immediately whisk or stir in butter. Keep stirring until butter is melted and incorporated. 5) Taste. If you think it's too "sharp," try adding another Tablespoon or two of butter. 6) Put in airtight container. A piece of plastic wrap on the surface will keep a "skin" from forming. Cool completely before using (it will thicken a bit more). It can keep in refrigerator up to one week. Nutritional Information: Each Tablespoon of lemon curd has a little less than half a gram of effective carbohydrate plus 1 gram protein, 3 grams fat, and 30 calories.

CHICKEN/CURRY CLAFLOUTI

I got this from Marksdailyapple.com...VERY good if you like curry 6 eggs 6 tablespoons melted butter cooled to room temp. + 1 pat for greasing pan 3/4 cup cream, half & half or coconut milk 4 cups cooked, chopped chicken 2 tablespoons curry spice, or to taste Salt & Pepper to taste Directions: Preheat oven to 400E F. Butter a 10” round or 13x9” baking dish. Whisk together eggs, butter & cream until frothy Mix in chicken and spices and pour into baking dish. Bake about 45 minutes or until top is golden brown and puffy.

Banana chocolate peanut almond butter cake

This is amazingly like cake, might watch it at 25-30 min, mine got a little dry 1 cup of nut butter, any type 1 ripe banana 3 eggs 1/4 cup honey (I used Xylitol) 1/2 teaspoon baking soda 1/3 cup dark chocolate, I used 2 squares I also added 2 t cinnamon and 1/2 cardamom Combine with a blender and then add 1 tablespoon of lemon juice. Mix the juice in and pour into a pie dish, cook on 350 for about 30-35 minutes. Check with a toothpick in the center, and if nothing sticks as you pull it out, turn the oven off, take the cake out and let cool for about 30 minutes.

Egg Flower Soup and Spring Greens with Oranges and Grilled Chicken

Asian Egg Flower Soup Ingredients 4 cups prepared chicken stock, plus 2 tablespoons 2 tsp arrowroot powder (optional, for thickening - adds about 4 carbs to recipe) 1/2 teaspoon grated fresh ginger 1 tablespoon soy sauce 2 eggs, lightly beaten 2 green onions, chopped, including ends Salt and white pepper, to taste Directions Bring soup stock, grated ginger and soy sauce to a boil. In a small cup, make a slurry by combining the arrowroot and 2 tablespoons of chicken stock. Stir until dissolved. Slowly pour in the arrowroot mixture while stirring the stock, until thickened. Reduce heat to a simmer. Pour in the eggs slowly while stirring the soup in the same direction. The egg will spread and feather. Turn off the heat and add the green onions. Season with salt and pepper, and serve immediately Spring Greens with Oranges and Grilled Chicken Directions Whisk the grated zest and juice of 1 orange, 1/2 tsp stevia and 1/2 cup olive oil in a bowl. Add 12 cups watercress and/or arugula, 2 sliced oranges, 2/3 cup toasted walnuts, one grilled and sliced skinless chicken breast, and 1/4 cup finely sliced fennel and toss. Serve with hot green tea

Green Chile and Jack Chicken

1 tablespoon butter 1 tablespoon oil 2 cloves garlic -- mashed 4 skinless boneless chicken breast halves (big ones) 1 cup chicken broth 4 ounces chopped green chiles -- *see Note 2 teaspoons prepared mustard -- *see Note 1 cup heavy cream 4 ounces Monterey jack cheese -- shredded In ovenproof skillet, melt butter with oil. Add garlic and chicken and saute 10 minutes, turning once. Remove chicken, pour off fat. Add chicken broth and scrape up any browned bits on bottom of skillet. Return chicken to skillet. Add undrained chiles (or roast them yourself and then chop) and mustard (mild). Simmer, uncovered, until chicken is done, about 10-20* minutes. Liquid should cook down and be syrupy. Add cream and simmer until thickened, about 5-15 minutes. Sprinkle with cheese. Place under broiler until cheese melts, about 30 seconds. From: "Gourmet Magazine" 4 servings

Beef and Broccoli

6-8 oz sirloin steak strips 2-3 c broccoli 1/2 onion garlic 3 T heavy cream Bragg's Amino Acids Cauliflower Stir fry steak strips in 2 -3 T coconut oil. Add chopped onion, garlic and broccoli and 1/4 cup chicken broth. Cook until veggies are crisp tender and add 3 T heavy cream and cook it down until it has thickened a bit. Add 2 T Bragg's amino acids. Serve over cauliflower "rice" Steam cauliflower and mash it with a fork to use as rice. If you add butter and heavy cream or cream cheese, it can be substituted for mashed potatoes.

FLAX BREAD

2/3 C flax meal 1/3 C almond meal (optional, but nice, other nut meals such as acorn can be substituted) 1 – 1.5 tsp Baking Powder Salt to taste (I like more salt in my flax bread than I would in regular wheat bread) appr 3 tsp olive oil or butter or unrefined coconut oil (depending on what kind of flavor you want) 2 eggs (1 egg will suffice, but 2 eggs holds together just a bit better) water to texture desired (it makes a big difference, and the wetter it is, the harder it is to get it to cook all the way through, I go for minimal water needed to get things fluid enough to pour the batter) Mix dry ingredients together well. Gently beat eggs together before adding (optional, but it blends better that way. The recipe will work for a regular sized pie tin or small loaf pan. Double the recipe for a more normal sized bread loaf pan.Don’t forget to oil the pan well before pouring the batter in. Get your oven nice and hot (I have wood cookstove, I have no idea what the degrees are, but cooler than for biscuits, more like cornbread temp). Cook for appr. 20-25 minutes or until golden brown on top. Toothpick or butter knife should could out clean if you insert it into the center of the bread. Enjoy fresh out of the oven or at room temperature for a nice sandwich. Variations: For an herbed bread: add small chunks of sharp chedder cheese, a TB of crushed thyme, a Tsp of crushed sage, a tsp of oregano or beebalm, small handful of fresh chopped Rosemary, fresh ground black pepper to taste and maybe some coarse salt on top. You can even add some green onion, broccoli or nettles for extra panache if you like. Sweet Bread: add cinnamon, honey, cardamom, vanilla and even some fresh fruit like sliced strawberries. Pancakes: just make the batter thin enough to spread on a hot cast iron pan or griddle. Unsweetened applesauce is nice in the pancakes instead of water.

Egg McMuffin

1/4 c almond flour 1/2 t baking powder 1 egg shredded cheese(maybe 1/4 c) 1 T green tobasco microwave for a couple of minutes in a bowl about the same size as an egg mcmuffin. Topp it with sausage and egg . VERY good!

Coffee Cup Bread

1/4 c almond flour 1/2 t baking powder 1 t cinnamon 1 t heavy cream or butter 1 egg stevia to taste Mix together in a coffee cup and microwave for approximately 1 1/2 minutes. This is so bread like, you will be surprised. I have added 3 T pumpkin and pumpkin spices, berries, and peaches. It takes a little longer in the microwave if you add additional things. You can also add cocoa to make it seem like chocolate cake.

Coconut Cream Pudding

Ingredients: * 1/2 cup unsweetened shredded coconut * 3/4 cup Splenda * 4 oz. cream cheese * 1 egg, beaten * 1 cup heavy cream * 1/2 tsp. vanilla extract * 1/2 tsp. almond extract * 1/2 tsp. coconut extract In medium microwave safe bowl, mix 1/4 cup of cream with sweetener, extracts and coconut. Heat in microwave for 1 minute. Let stand for 15 minutes. In separate small bowl, beat egg with 1/4 cup of cream; set aside. Pour remainder of cream in sauce pan. Add cream cheese and cook on medium heat, stirring constantly, until cream cheese melts. Add coconut mixture and heat through. Add beaten egg mixture and stir constantly until thickened. Pour into 4 small ramekins and refrigerate at least 1 hour. Serve and enjoy! Makes 4 servings. 6.9 net grams of carbohydrate per serving.

Meatloaf

1 lb lean hamburger 1 egg 1/4 c almond flour 1 T worcestershire 4 T sugar free or reduced sugar ketchup 1/2 t dry mustard 1/2 onion chopped salt and pepper 4 slices bacon Bake at 375 for about 40 min or so until bacon is crisp.

Coconut Popsicle

1 Scoop Protein Powder (Natural Flavor) (optional) 4 droppers Stevia 1 Can Full Fat Coconut Milk BLEND & fill Popsicle Molds

HOT CHOCOLATE

3 tablespoons unsweetened cocoa 1 cup of milk (can use a blend of half and half, whole, 2%, skim, whatever) 1/2 tsp real vanilla extract (or half a bean if you have one! *YUM*) Stevia to taste - start with 1/4 tsp stevia blend (try flavors such as peppermint Stevia, too) DIRECTIONS 1) Whisk cocoa and stevia into milk until completely dissolved in a small saucepan. 2) Add vanilla and heat until ALMOST boiling, stirring often 3) Pour into a big mug and top with stevia sweetened whipped cream, cocoa, or cinnamon

THOUSAND ISLAND DRESSING

1/2 cup mayonnaise recipe (My preference is to omit the mustard if I plan on using the mayo for this dressing) 2 tablespoons ketchup recipe 1 tablespoon ACV (or other vinegar) 1 tablespoon chopped pickle recipe 1 teaspoon finely minced onion 1/8 teaspoon salt Black pepper and Stevia to taste DIRECTIONS 1) Combine all ingredients in a covered glass bowl or container. 2) Allow to sit several hours or overnight so the flavors will blend

MAYONNAISE

1 whole egg 2 egg yolks 1 tablespoon Dijon mustard 1 tablespoon fresh lemon juice 1/2 teaspoon sea salt or Celtic salt 1/4 teaspoon pepper 1/2 cup Virgin Coconut Oil (melted if solid) 1/2 cup extra virgin olive oil (you can omit the EVOO if you increase the coconut oil to 1 cup) DIRECTIONS 1) Put the eggs, yolks, Dijon mustard, lemon juice, salt, and pepper in a food processor or blender until fully incorporated 2) Turn processor to low and SLOWLY (like 1/2 cup per minute kind of slow) start adding your oils. Blend until all oil has been incorporated Use this to make your fav dressing!

Chocolate Mint Meringue Cookies

INGREDIENTS 4 egg white 5 tablespoons of sugar-free cocoa Stevia to taste - use peppermint flavored stevia for best results DIRECTIONS 1) Preheat oven to 225F (Yes, I really mean 225) 2) Whip egg white until firm (stiff peaks) 3) Carefully fold in cocoa and stevia 4) Drop spoonfuls onto a baking sheet that has the SLIGHTEST amount of oil (you really don't want the pan to be slick, so use just a tiny bit!) 5) Bake in the oven until the Meringues are dry (about an hour)

Cheesy Cauliflower "Mashed Tatoes"

INGREDIENTS 1 Head cauliflower - steamed until soft 1 cup sharp cheddar cheese 1 tablespoon butter or coconut oil 1/4 cup half and half or plain yogurt Salt and pepper to taste DIRECTIONS 1) Preheat over to 325F 2) Put cauliflower through ricer, blender or food processor. 3) Incorporate all other ingredients 4) Pour into slightly greased baking pan and bake for 15-25 min until nice and hot 5) Top with a little extra cheese and some chopped parsley or chives

PIZZA

Wasa crispbread Sugar free tomato sauce (I use Trader Joe's Marinara Sauce) 1/4 cup fresh grated mozzarella (do not use pre-grated. They add starch to it to keep it from clumping!) Toppings of your choice (I like to use a few turkey pepperoni slices) DIRECTIONS 1) Place the Wasa on an oven safe plate and top with tomato sauce. Let sit for 15 minutes so the Wasa gets a little flexible and takes on the flavor of the sauce. If your sauce if really watery reduce the sitting time appropriately. 2) Heat oven to Low Broil. If you don't have that function you can heat to 400F 3) Top the pizza with your fav toppings, then finish by adding the cheese (so it will "glue" the rest of the toppings in place as it melts) 4) Place on top rack of oven for a few minutes until cheese is bubbly and everything is hot.

CHEESECAKE

*Yummy!* INGREDIENTS 3 packages (1 and 1/2 lbs) cream cheese (room temperature) 4 eggs (preferably room temperature) 1 and 1/2 teaspoon (1/2 Tablespoon) vanilla 1 and 1/2 teaspoon (1/2 Tablespoon) lemon juice 1 and 1/3 cups sugar equivalent of sweetener (about 1 1/3 cup Erythritol or 1/3 cup Stevia powder) 1/4 cup sour cream Crust: 1 cup almond meal or crushed Wasa 2 Tablespoon melted butter 2 Tablespoon sugar equivalent in sweetener (conversion link at bottom of page) DIRECTIONS 1) Heat oven to 375 F. Tip: If you have bricks or a pizza stone or unglazed ceramic tile*, put them on the lower rack of the oven. This will hold the heat in the oven. This is good for cheesecakes not baked in a water bath. (Well, actually, it's helpful for any kind of baking, as it keeps the heat in the oven more constant.) * Alton Brown of the "Good Eats" TV show says of pizza stones: "You could march down to Gourmets 'R Us and plop down 30 or 40 bucks for a pizza stone. But a well-placed, unglazed quarry tile for 99 cents from a building supply will do the job just fine." 2) Combine ingredients for crust, and press into the bottom of a springform pan. Bake for 8 to 10 minutes, until fragrant and beginning to brown. 3) Raise oven heat to 400 F, or lower to 350 F if you're using a water bath (see below). 4) 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, and pour mixture into pan over crust. 5) Instructions for water bath: Wrap the bottom and sides of the springform pan in foil, put it in a baking pan and pour boiling water around the sides. Bake at 350 F for 60 to 90 minutes, checking often. When the cake is firm to touch but slightly soft in the center, or the center reaches 155 F, remove from oven. 6) Instructions for non-water bath: For this method, you start the cake at a high temperature, and it slowly drops. If you have stoneware, bricks, etc, this allows it to happen at a slower rate, and I get better results in less time. Put the cheesecake on a sheet pan in case of drippage. After putting the cheesecake in the oven at 400 F, 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, or the center reaches 155 F, remove from oven. 7) Chill completely. Top with fruit, if desired, such as Strawberries, blueberries, or even shaved dark chocolate. Makes 16 servings.

Chocolate Coconut Cookies (Tastes almost like Almond Joy!)

5 Tablespoons coconut oil (or butter if you must) ½ cup unsweetened cocoa powder ¼ cup cream 1 ½ teaspoon vanilla ½ teaspoon salt 12 tsp. Spoonable Stevia Blend or 1 cup Erythritol (or whatever equivalent you prefer to equal approx 1 cup sugar) 4 eggs ½ cup coconut flour (I used Aloha Nu brand in analysis) ½ cup unsweetened coconut 36 almond or macadamia nut halves DIRECTIONS Preheat oven to 350 F. 1) Melt butter in bowl or 1 quart measuring cup -- you can make the whole recipe in the same container that way. 2) Whisk in cocoa powder until blended. Whisk in cream, salt, vanilla, and sweetener. 3)Taste. This is the point where you want to get the right amount of sweetener for your taste. 4) Whisk the eggs in and beat until they are well-blended. Add coconut flour and blend well, and finish with the dried coconut. Combine well, and let sit for 5 minutes. The coconut will absorb most of the liquid. 5) Prepare cookie sheets, either by greasing well, covering with parchment paper, or a silicone baking mat. 6) Drop batter by rounded teaspoons (batter will be about 1½ inches across). Put half an almond or macadamia nut on the top of each, and push slightly to "anchor." 7) Bake for about 12 minutes, until cookies are set and just beginning to brown on bottom. 8) Let cool on pan for about 10 minutes. Remove. When fully cool, store in airtight container. Makes three dozen cookies.

Quiche

6 eggs 1/2 cup onion, finely chopped 1/2 cup cooked meat (chicken, beef, lean pork, etc) finely chopped 1 cup veggies (thawed chopped spinach, chopped broccoli, leftover roasted veggies, etc) 3/4 cup half and half 1 cup grated cheese (aged cheddar or swiss is best) 2 tablespoons milk powder (optional; adds body and additional protein Salt, pepper, freshly-ground nutmeg (to taste) 1 tablespoon olive oil non-stick cooking spray, EVOO, or coconut oil If you want to make it crustless you can stop here, or you can make a crust with 2-4 Wasa crackers or 1 cup of almond meal. Mix the crumbs with a little melted butter, EVOO, or melted coconut oil until slightly moistened, but not wet. DIRECTIONS 1) Lightly grease a pie plate, 9x9, or (my fav) a cupcake pan. 2) (skip this part if you are going crustless)... Spread the crust evenly on the bottom and a little bit up the sides of the pan. Toast in the oven at 350 for about 10 minutes. Just until slighty toasty. *Watch it! It burns easy* 3) Saute onion in olive oil, until tender and translucent. Allow to cool. 4) In large bowl, beat eggs. 5) Add remaining ingredients to bowl; stir to combine. 6) Place the quiche pan into a larger baking pan (such as a lasagna pan). Add about 1/2 inch to 3/4 inch of hot water to the larger pan (You just made a Bain-Marie! Who says you aren't French?). Avoid getting water into quiche mixture! 7)Bake at 300 degrees until quiche is firm, but still jiggles when shaken, about 40 minutes.

Protein Packed Pancakes by Miss Rachel

1/3 c milled flax seed (regular or golden)
1 egg
1/2 c Egg Beaters (or egg substitue)
1/2 tsp cinammon
1/2 tsp baking powder (not soda!)
pinch of salt
1 packet of stevia
1 scoop of Jay Robb vanilla whey protein powder
*UPDATED* Add 1 tbsp of coconut oil (or any oil of your choosing)

You can make this recipe without the protein powder, I would just add in a little bit more flaxseed meal (probably 1/2 c) and you might add a little vanilla extract. However, the protein powder really ups the good nutrition in the recipe! Just look at all that protein! Whew!

Happy Cooking

Mug cake with cream cheese and Mac nuts

1 tbs Almon flour
1 tbs coco mix
4 packet of Stevia
1 egg
1 oz Mac nuts
2 tbs cream cheese ( soften)
1 tbs coconut oil ( melted)
1 teaspoon of sugarless syrup ( I used chocolate)
Bake in microwave 90 sec (1000 watts)

Fish Parmesan

4 oz. tilapia or other fish
1 Tbl. butter
1/4 c. sour cream
1 oz. parmesan cheese (freshly grated)
salt, optional

Combine butter, sour cream, and parmesan cheese. Pile on top of fish in shallow baking dish. I used a pie plate. Cook in over on 350 degrees for approximately 20-30 minutes depending on the thickness of your fish.

Servings: 1
464 calories, 39 grams of protein, 32 grams of fat, 2 grams of carbs

34% protein, 62% fat, 2% carbs