Wednesday, December 7, 2016

Cheesy Chicken Soup

Cheesy Chicken Soup

8 oz. chicken breast
3 cups bone broth with pork fat on top, (I used homemade Pork)
3 cups water
2 Tbsp. onion powder
1 tsp. garlic powder
¼ cup butter
Salt and Pepper to taste
12 oz. frozen cut green beans
2 Tbsp. diced green onions
1/2 cup shredded cheddar cheese

In a sauce pan, place chicken and water…. Cook until chicken in done…. Remove chicken and cut up…. Return to the pan and add the broth and everything else EXCEPT the green onions and green beans…. Simmer for 30 minutes on medium low….

Add green beans and continue to simmer…. When beans are tender, add green onions and cheese… cook for a few more minutes…. stirring well as cheese melts into the broth.

Makes 4 servings….

Each serving equals to…

Calories 382
Fat 29 g.
Carbs 4 g.
Fiber 1 g.
Protein 25 g.

Bacon “Freshover” French Toast

Bacon “Freshover” French Toast

When I cook, I LOVE to make extra servings, so I have meals ready for other days… A few days ago, I make some coconut pancakes…. And stored the rest in the fridge… Today, I was in the mood to create a new recipes, so I got out the remainder of the leftover pancakes and here is what I came up with…. I put in the nutrients for with or without pancakes so you could add in your own pancakes to the equation…. I LOVE what I came up with!... Very bread-like!.... They are so delicious!... Definitely a KEEPER! Enjoy!

In a large skillet, (I used my square electric skilled) turn on to medium heat…. Add first 4 ingrients… Then cover with lids to warm it all up…

8 tiny Low Carb Pancakes, leftover, refrigerated, cut into small pieces
2 tbsp. butter, dotted over the pancake pieces
2 Tbsp Bacon drippings, drizzled over pancake pieces and bacon
6 slices of cooked thin bacon, chopped

In a mixing bowl, add below ingredients and mix very well, then, gently pour over above ingredients….Cover with lid and cook over medium heat until set, flip over and cook a bit more…

6 large eggs, very well blended with…
2 Tbsp heavy whipping cream
1 tsp cinnamon
1/8 tsp salt
1 tsp vanilla

When finished cooking, cut into 4 squares, then each into a triangle…. Serving size is 2 triangles or ¼ recipe… Serve with butter and Sugar Free Syrup (not included in nutrition totals…)

Makes 4 servings…

Each serving without pancakes equals…

Calories 303
Fat 25
Carbs 7
Fiber 4
Net Carbs 3
Protein 13

Each serving with pancakes equals…

Calories 429
Fat 35
Carbs 9
Fiber 6
Net Carbs 3
Protein 17

Tuesday, December 6, 2016

Gingerbread Cocoa

Gingerbread Cocoa

3 Tbsp. Stevia sweetener

1/3 cup baking cocoa

1 tsp. molasses

1 ½ teaspoons ground cinnamon

1 ½ teaspoons ground ginger

½ teaspoon ground allspice

1/8 tsp. salt

1 cup cream

2 cups unsweetened almond milk

1 teaspoon vanilla extract

Over medium heat, in a sauce pan, add all ingredients together, blending well as it heats… Makes 3 servings…

Top with Whipped cream and a sprinkle of cinnamon (if desired)

Makes 3 servings

Each equals to…

Calories 338
Fat 29 g.
Carbs 9 g.
Fiber 3 g.
Net Carbs 6 g.
Protein 2 g.

Thursday, December 1, 2016

Maple Bacon Waffles

Maple Bacon Waffles

In a blender, add….

4 large eggs
¼ cup Plain Greek Yogurt
¼ cup Bacon Drippings
1 tsp. granulated Stevia or like sweetener
1 tsp. Maple Extract
¼ tsp. Pink Himalayan Salt
¾ tsp. Baking Powder
1/3 cup Coconut Flour

4 slices of cooked bacon, crumbled ( to be added to waffle iron with batter)

Blend well, then sit for 10 minutes, and blend again while Waffle Iron is getting HOT… Spray waffle iron with a coconut nonstick spray…. Crumble a slice of cooked bacon and sprinkle onto hot waffle iron… pour ½ cup of batter on top of cooked bacon … cook until browned…. Remove and finish the rest of the bacon and batter…. Serve hot with butter, sugar free syrup and bacon if desired…. Enjoy!

Makes 4 waffles…

Each waffle equals…
Calories 262
Fat 21 g.
Carbs 6 g.
Fiber 3 g.
Net Carbs 3 g.
Protein 10 g.

Monday, November 14, 2016

Coconut Macaroons

Coconut Macaroons

In a mixing bowl, mix these ingredients together very well with a whisk…

2 Large Egg, well beaten

½ cup sweetener equal to ½ cup

½ cup cream

1 Tbsp. vanilla

¼ tsp. salt

1 Tbsp. melted coconut oil

¼ cup water

¼ cup golden flax meal, ground

Then add these ingredients to the wet ingredients and mix well…

1 (7 oz.) bag of Organic Unsweetened Shredded Coconut

2 Tbsp. coconut flour

Scoop out cookies with a very small cookie scoop…onto a parchment lined cookie sheet… Bake 325 degree oven for 20 or so minutes until golden color…Be careful not to burn…

Makes 60 cookies

Each cookie equals to…

Calories 24

Carbs 1

Fat 2

Protein 0

Grilled Chicken Salad

Grilled Chicken Salad

I cup diced Grilled Chicken
4 small sugar free Gherkin Pickles, diced small
1 Tbsp. Green Onion chopped
4 Tbsp. full fat mayonnaise
Salt and Pepper to taste
¼ tsp. Onion Powder

In a bowl place all ingredients and mix well.

Use this in various ways… on pork rinds, on a green salad, in a cheese taco shell, on cheese crackers, by itself, so many different ways…Comment on ways you like to eat this salad…. Yumm!

Makes 2 servings

Each serving…

Calories 343
Carbs 1 g.
Fat 29 g.
Protein 18 g.

Monday, November 7, 2016

Nutty Coconut Granola


Nutty Coconut Granola

1/2 cup Almond Flour
1/4 cup Coconut Flour
1/4 cup Chia Seeds
1 cup chopped Walnuts
2 cup Unsweetened Shredded Coconut
1/4 cup Organic Golden Flax Meal
1/2 tsp. Cinnamon
1/4 tsp. Pink Himalayan Salt
1/2 cup or equivalent -Pyure Stevia Powdered 

1/4 cup, Avocado Oil
1-2 Tbsp. water
1 X-large Egg White raw well-beaten

Oven 350

Mix dry ingredients together in a bowl... Add wet ingredients, mix well to combine well...
place into an even layer on a ungreased cookie sheet... Bake for about 20 minutes or until golden ... Make sure to stir well EVERY 5 minutes while baking.... Cool well, stirring often as it in an airtight container to stay crunchy... I store in my freezer or fridge... in a jar to keep out the humidity...Great served over Greek Yogurt.... Delicious!

Makes 20 (1/4 cup) servings ...

Each serving is...
Calories 194
Carbs 7g.
Fiber 6 g.
Net Carbs 1 g.
Protein 4 g.

Friday, September 23, 2016

Candy Cane Coffee

Candy Cane Coffee

Make yourself a delicious cup of HOT coffee…

Add 1 peppermint teabag and steep for a couple of minutes

Add cream and stevia to taste….

Awe…. So delicious and couldn’t be easier!

Tuesday, September 13, 2016

Sausage Maple French Toast

Sausage Maple French Toast
By Kathryn

I wanted to create a Low Carb version of a Sausage “McGriddle”…. So here is what I came up with…. So easy to make and lots of delicious flavor!

·         1 lb. Spicy or Regular Sausage, ground

Break up and brown in a covered nonstick skillet, I used my 12 in. Electric Nonstick Skillet….

Meanwhile, add the ingredients below, into a blender, I used my NutriBullet… Large cup…blend well and sit, while browning sausage…

·         8 large eggs
·         1 Tbsp. Almond Flour
·         1 Tbsp. Coconut Flour
·         ½ tsp. Baking Powder
·         Salt
·         Pepper
·         ¼ tsp. Stevia
·         ½ tsp Maple Extract
·         1 tsp Cinnamon

When sausage is browned…. Spread sausage evenly over the skillet bottom…. Re-blend the egg mixture…. And gently pour over the cooked sausage…. Turn to medium heat and slowly cook with lid on…. Until top starts to look done… peek up the edge to make sure it is not too dark on the bottom side…. Carefully cut into equal quarters…. And flip each over with a spatula to continue cooking on other side(covered)… When done… serve 1 piece on plate with butter and sugar-free maple syrup!... Enjoy!

Makes 4 servings…
Each equals to…(without butter or syrup topping)
Calories 523
Fat 41 g.
Carbs 3 g.
Fiber 1 g.
Net Carbs 2 g.
Protein 33 g.

Tuesday, August 9, 2016

Bacon Wrapped Chicken Tenders

Bacon Wrapped Chicken Tenders

By Kathryn

·         24 oz.. Boneless Skinless Chicken Tenders, Raw (8 Lg. Tenders)

·         Garlic powder (to taste)

·         Onion powder (to taste)

·         Smoked or Regular Himalayan Pink Salt (to taste)

·         Smoked Paprika (to taste)

·         Black Pepper (to taste)

·         16 slices, Apple wood Thick Sliced Smoked Bacon

Place foil on a baking sheet.

Place each Chicken Tender spaced evenly on the pan.

Sprinkle each piece of chicken with garlic powder, onion powder, smoked Himalayan Pink salt, smoked paprika and black pepper as desired…. On Both sides…

Now take 2 slices of the bacon and wrap around the piece of chicken to completely cover using toothpicks to secure….(remember to remove after baking, before serving.

Place again on the pan and bake 425 degrees until browned and bacon is crispy, turn over ½ way through cooking.

Makes 8 servings.

Each is equal to…

Calories 255

Fat 14 g.

Carb 1 g.

Fiber 0 g.

Protein 28 g.

Saturday, February 6, 2016

“Touch of Lime” Provolone Cheese Chips

“Touch of Lime” Provolone Cheese Chips
By Kathryn

Cut 1 slice of Mild Provolone cheese(I buy mine at Costco) into 6 wedges….make as many as you wish….

Lay on a sprayed parchment lined cookie sheet

Sprinkle with “True Lime” Seasoning, and Himalayan Pink salt.

Bake in 350 degree oven… for 7 minutes or until nice and golden brown….

Remove QUICKLY from the cookie sheet with a sharp edged spatula and cool on a baking rack….

Each slice makes 1 serving of 6 crackers….

Each serving….

Calories 100

Fat 8 g.

Protein 7 g.

Carbs 0 g.

Creamy Beef and Green Beans

Creamy Beef and Green Beans
By Kathryn


16 oz. beef, cut into strips, and cooked, save juices for this stir-fry (save beef and juices for later in the recipe)

... In a large nonstick skillet…. Add the below ingredients…

4 cups frozen organic green beans

1/4 cup butter

Smoked salt

Garlic powder

Onion powder

Black pepper

… Stir-fry the green beans, butter and seasonings together until desired doneness…Then add the below ingredients...

6 oz. cream cheese (plus horseradish, mixed in)

1 tsp. horseradish… (add to cream cheese before adding to the green beans….)

Garlic powder

Onion powder

Black pepper

Himalayan Pink Salt to taste

Add in Beef and cream cheese mixture, stir and season to taste….Heat until hot…. Serve…

Makes 4 servings…

Each equals…

Sunday, January 31, 2016

Lemon Cream Gelatin

Lemon Cream Gelatin

By Kathryn

In blender….. add all ingredients...

16 oz. cream cheese

2 cup boiling water

Juice and Zest of 2 lemons, strained

1/2 c. sugar free Lemon or Lemon-Lime syrup, Torani (OR granulated sweetener + 1/3 water to equal 1/2 sugar + 1 tsp lemon extract)

1 tsp. liquid stevia or to taste

2 tsp. vanilla extract or other flavor

Dash of Himalayan Pink Salt

4 tsp. OR 2 envelopes, unflavored gelatin powder

Blend VERY well.... pour into 8 ramekins or small dishes, or large dish.... cover and refrigerate....

Makes 8 servings....

Each Serving...
Calories 210
Fat 18 g.
Protein 6 g.
Fiber 0 g.
Carbs 5 g.

Monday, January 25, 2016

Peanut Butter Chocolate Creams

Peanut Butter Chocolate Creams
By Kathryn

1/4 cup Heavy Cream
2 tsp. Vanilla
1 tsp. Liquid Stevia
Dash of Himalayan Pink Salt
16 oz. Cream Cheese
120 g. Sugar Free Dark Chocolate Wafers
1 cup Peanut Butter-Natural

In a mixer bowl, add cream, vanilla, stevia and salt…. Start to mix a couple of minutes on HIGH…. While beating, SLOWY add in the cream cheese and peanut butter ….continue to beat until very creamy…. Scrape all into a gallon ziploc, snip a small opening into the corner and squeeze slowly… and pipe the creamed mixture into small drops on 2 parchment paper lined cookie sheets …. I made 180 drops… add a chocolate drop to the top of each drop…. Place into the freezer to freeze…. When frozen… put all into a covered container and store in freezer…

Makes 90 (2 drop) servings….

Each (2 drops) equals=
Calories 44
Fat 4 g.
Protein 1 g,
Carb. 2 g.
Fiber 0 g.
Net Carbs. 2 g.

Portabella Combo Pizza

Portabella Combo Pizza
By Kathryn

1 Med-large, Portabella Mushroom
1 oz, grated Mozzarella*
7 slices (28g), Original Sliced Pepperoni
1 slice Bacon, crumbled
Sprinkle of dried basil or fresh

Place cleaned mushroom on a small baking dish…. Fill with the above ingredients….spray mushroom edge lightly with an oil spray, I used avocado spray in my mister… Bake in 350 until cheese is nice a bubbly and mushroom has softened…. I used my toaster oven for 30 minutes… conventional oven will take less time….

*NOTE.... in the above picture, I used string cheese, sliced

1 serving =
Calories 179
Fat 13 g.
Protein 14 g.
Carbs. 5 g.
Fiber 3 g.
Net Carbs. 2 g.

Sunday, January 24, 2016

Chocolate Chia Gelatin Dessert

Chocolate Chia Gelatin Dessert

By Kathryn

In Nutribullet....

8 oz. cream cheese
1 cup boiling water
1/4 c. unsweetened cocoa powder
1/4 c. sugar free chocolate syrup (Torani or DaVinci Coffee Syrups)
1/2 tsp. liquid stevia or to taste
1/4 c. chia seeds
1/2 tsp. vanilla extract or other flavor
2 tsp. unflavored gelatin powder

Blend very well.... pour into 4 ramekins or small dishes, cover and refrigerate....
Makes 4 servings....

Each is....
Cal. 279
Protein 9 g.
Fat 22 g.
Carb. 10
Fiber 7
Net Carb. 3

Sunday, January 10, 2016

Kat's Low Carb Nutty Granola

Kat's Low Carb Nutty Granola
By Kathryn

-In a large (4 qt.) saucepan, Add, melt and mix together...

3/4 cup Organic Coconut Oil

1 Tbsp. Vanilla

1/4 cup water

1 tsp. green stevia powder, (could substitute white packaged)

1/4 cup powdered Erythritol

2 tsp. liquid Stevia

-In a large bowl, add and mix together well...

3 oz. macadamia nuts, raw, chopped

1/4 cup raw, Raw Pumpkin Seeds

1 cup pecans, chopped

1/2 cup Raw Sunflower Seed

2 cup walnuts, chopped

1 cup Sliced Almonds

1 cup Flaked Coconut, Unsweetened

1 cup Medium Shredded Coconut, Unsweetened

1/4 cup Coconut Flour

1/4 cup Almond Meal/Flour

1/2 cup Ground Flax Meal

1 cup Hemp Hearts

2 Tbsp. ground Cinnamon

1 tsp. salt

When all is mixed together well.... Place out onto 2 parchment lined baking sheets.... Bake at 300 degrees, Stirring well, every 5 minutes, being careful to not let burn, Bake for around 30 minutes, or until golden...  ..... Remove from oven and COOL very well before putting into a closed container, (I used glass jars).... I store in refrigerator and use as needed.....

Makes 11 cups.... Makes 44 - (1/4 cup) servings.... Each 1/4 cup serving - 
180 Cal.
18 g. Fat
5 g. Carb
3 g. Fiber
2 g. Net Carbs
4 g. Prot.

-Delicious served over Greek Yogurt.. (as shown below) etc...