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Introduction & Recipe Notes
It is with great pleasure that I present this second volume of recipes. Much has happened to me in the three years since my first volume was published, but my low carb eating has remained constant. In fact, it is the rock upon which I draw strength. No matter what else may go other than planned in my life, this is something I can do. It’s still easy. My lab tests and energy levels continue to encourage me, and I wouldn’t trade any part of this experience for the fresh corn or white potatoes that I still don’t really miss.
The popularity of low carb eating continues to grow, which means that more pre-made “convenience” items are available all the time. I firmly believe, however, that people do best on this type of plan when they do the majority of their food preparation themselves and stick to the basics as much as possible. I hope my simple-as-possible recipes will help you enjoy doing more of your own food prep.
Sugar alcohols (SA)s can make maintenance a real pleasure, but they can also wreak havoc on some individual’s blood sugar and/or weight loss efforts (not to mention the gastric distress they cause others). I therefore specify the use of SAs very rarely - only when necessary for the successful outcome to a particular recipe. You can always substitute maltitol for Splenda™ in my recipes if you so desire, but in those instances when I do specify maltitol powder or syrup, please don’t attempt to substitute something like Splenda™ in its place. You could substitute “sugar free honey” with maltitol and sorbitol for plain maltitol syrup. The honey substitute can be found in many regular grocery stores now - but please realize that the taste of your end result will, of course, vary.
Nutritional data for all recipes is complete as listed - if you subtract fiber and/or sugar alcohols from your carb counts, then you can and should subtract them from the total carbs listed here. Maltitol syrup was analyzed at 6 SA carbs and 24 calories per Tb. Maltitol powder was calculated at 52.5 SA carbs and 210 calories per 2/3 cup (100 g). These are my best averages, based on conflicting product regulations and labels at the time of publication. Yogurt is counted as per standard labels and carbs have not been adjusted.
When I list variations for an ingredient or a recipe, I always analyzed it using it the first choice listed.
SF stands for “Sugar Free” (a space consideration).
In recipes that call for protein powder, I am referring to shake mix. I figured carb counts based on using a brand with 6 carbs per cup (average at the time of publication). I recommend using a brand that blends soy, whey, and egg protein for the best baking results. (Because product availability and ingredients change so often, specific brand recommendations are listed only on the website, where they can be updated as needed.) Please be aware that different brands can yield very different results, and may necessitate adjustments to listed liquid measurements. (If batter that calls for protein powder looks too thick or too thin to you - it probably is.)
Almond flour, unsweetened coconut, flax seeds, and other low carb staples are often sold in bulk in the U.S., bearing no nutrition label (or worse, incorrect data). Please be advised that my nutritional counts are based on “average” product labels as well as USDA information, applied to weights and measures tested personally by Yours Truly. There are many ways to artificially lower the carb count of a recipe - but I do not do so! I pride myself on real portions and honest, accurate analysis.
Recipes in this volume that specify bake mix were analyzed based on the version included herein. If you own Volume I and prefer to substitute one of the other mixes, your results should be fine, but your nutritional analysis will necessarily vary some. By the same token, if you make Volume I recipes using the lower carb Volume II Bake mix, you will achieve a lower overall carb count.
LEGAL DISCLAIMER: No laboratory analysis has been performed on any of the recipes herein. No guarantee is being made as to the accuracy of nutritional statements and no liability will be assumed for any errors. This book does not attempt to provide complete instructions regarding cooking and safety procedures. None of the recipes or material herein should be used as, or construed to be, medical advice of any kind. No one should ever undertake any weight loss, nutritional, or exercise program of any kind without prior consultation with, and continual monitoring by, a qualified physician.
In other words: I do all my recipe analysis personally based on the best information available to me at the time. I find mistakes on manufacturer labels all the time. Since I cannot even guarantee the accuracy of information provided by manufacturers for individual ingredients, whose labels are constantly changing, I certainly can’t guarantee that the dish you end up with will exactly match the analysis I provide. If you are a serious dieter, it would be best for you to always count your own carbs, calories, etc., based on your own products and current labels.
This book is not intended to serve as a diet plan itself. Doctors like the late Robert C. Atkins, M.D., to whom millions of us owe so much, design sound diets - I just create recipes. Please educate yourself about low carb eating and see a doctor regularly. Have lab tests done both before and during any diet plan so that your improved results can serve as additional motivation to establish better, healthier eating habits for a lifetime.
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