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Seasoned Vinegar / Vinaigrette Dressing

The second straining ensures clarity.

Seasoned Vinegar

8 cups white vinegar (2 liters)
8 peeled whole cloves or 1 Tb. minced, prepared prepared (15 ml)
2 Tb. dried rosemary (30 ml)
2 Tb. dried tarragon (30 ml)
2 Tb. mustard seed (30 ml)
2 Tb. celery seed (30 ml)
2 Tb. dried thyme (30 ml)
2 Tb. whole black peppercorns (30 ml)
2 Tb. dry onion flakes (30 ml)

Place all ingredients in a large glass jar. Cover and allow to steep, out of direct light, for one full month (or for years – it will only get better). Strain through a sieve and discard all solids. Strain again through a coffee filter for best results.
Delicious over vegetables, in salad dressings, soups, sauces, etc.
You can add dried hot whole peppers for extra kick, or change up the seasonings as much as you want.

Per 2 Tb: 2 cal, 0 g fat, 0 g carb, 0 protein

Vinaigrette Dressing

½ cup TLC Seasoned Vinegar (120 ml ) *
1 cup oil (240 ml)
¼ cup water (60 ml)
2 Tb. Splenda™ Granular (30 ml) or equivalent sweetener of choice
½ tsp. salt (2.5 ml)
Add oil to remaining ingredients slowly, in a thin stream, whisking or blending vigorously all the while. Shake well each time before serving.
Per 2 Tb: 122 cal, 13.5 g fat (1 g sat.), 0 g carb

*If you don’t wish to make or buy seasoned vinegar, white, unseasoned rice wine, or red wine vinegars are all very good in its place.

Mustard: Add 1 Tb. of any flavor mustard.
Raspberry: Substitute plain white vinegar for the seasoned vinegar. Add 1 Tb. SF raspberry syrup and ½ tsp. black pepper.
Garlic Pepper: Add 2 tsp. minced garlic and 1 Tb. black pepper.
Sweet and Sour: Add 2 Tb. soy sauce, 1 Tb. black pepper, and 1 Tb. TLC mixed fruit jelly
Sweet Hot: Mix equal amounts of Jalapeno Mustard or Hot Pepper Sauce with white vinegar and add Splenda at the rate of 2 Tb. per cup, or to taste.

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Bacon Cheese Soup

This started out with me reading a recipe for Loaded Baked Potato Soup yesterday morning during a snowstorm, followed by me realizing I had a couple of sweet potatoes on hand. 

Bacon Cheese Soup          

Serves: 6


  • 1 pound bacon, cut into chunks with kitchen shears
  • 1 medium onion, roughly diced (I used yellow) *Do Not cut too small! Nickel-sized is great.
  • 6 cloves garlic, minced (2 Tbs. from a jar is fine too, but I had fresh on hand this time)
  • 4 cups chicken broth – I like using whole containers!
  • 1-1/2 cups heavy whipping cream (fluid)
  • 2 small sweet potatoes, in chunks (again, do not chop them too small or they will disappear under pressure) I prefer “white” Jerseys over the orange yams, and carbs are lower too, but I calculated this using the easier to find ‘yams’, and figured 2 cups cubed.
  • 1 Tbs black pepper or more to taste (We like a lot of pepper here. Makes the beer go down better.)


  • 2 Tbs water
  • 1 Tbs organic cornstarch – or any lower-carb thickener you prefer
  • 1 cup shredded Cheddar or other hard cheese


  • reserved bacon
  • 1/2 cup chopped fresh onion (I used red)
  • 1 cup additional shredded cheddar cheese

Add the cut-up bacon to the Pot (I use kitchen shears and cut through several pieces at once because easy is always best.) Cook on the sauté setting while stirring frequently. Remove browned bacon pieces with a slotted spoon and set aside to drain. Remove and discard (who are we kidding? Save it for later!) some of the bacon fat if it looks like you have more than 2-3 Tbs. in the bottom of the InstantPot.

Add the diced onion to the pot and cook until translucent. This should deglaze the pan nicely and fill the house with mouth-watering aromas. Shoo out inquiring family members as needed, assuring them it will only be about 30 minutes until they can eat.

Add the garlic and cook for another minute or so, stirring constantly.

Add the chicken broth, heavy cream, potatoes (if using) and pepper to the pot. Seal the lid (not venting, make sure the top knob is on ‘seal’). Cook at high pressure for 8 minutes, then quick release the pressure. *If you do not have an InstantPot, just simmer it on the stove for half an hour, instead of the pressure cooking.

Mix the water and cornstarch or other thickener.

Once the pin has dropped on the lid and you can open it, remove the lid and set the pot to sauté. Cook the soup until it is boiling, stirring gently so as to not break up the potatoes. Add the thickener and cheddar cheese and stir until melted and thick.

Divide the reserved chopped bacon, additional onions, and additional cheese over the tops of the bowls, or allow people to add it themselves. I prefer the second option, because there is more of a chance that there will be some leftover bacon for ME.

AS WRITTEN 20 Net Carbs & 615 calories Per Serving: 48.8g fat; 22.9g carbohydrates(2.9g fiber, 3.2g sugar); 23.1g protein

IF YOU SUBSTITUTE 1 pound raw cauliflower for the potatoes 10.3 Net Carbs & 575 calories Per Serving: 48.9g fat; 12.7g carbohydrates (2.4g fiber, 4.4g sugar); 23.8g protein.

IF YOU OMIT THE POTATOES altogether9 Carbs & 556 calories Per Serving: 48.7g fat; 9g carbohydrates (<1g fiber, 3g sugar); 22.3g protein

Note – I modified this from the recipe posted at Many thanks to the originator!

I created an Easy-Print PDF that is linked at the top. If you prefer a jag, it can be found below, along with more nutritional details to help you modify the recipe further and still know the numbers.


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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TrulyLowCarb Whoopie Pies

Another Sample Recipe from More Cooking TLC – Copyright 2004, All Rights Reserved   



  •  1-1/2 cups mayonnaise
  • 1 cup sugar-free syrup (any flavor desired)
  • 1 tsp. vanilla or other extract/flavorings
  • and/or 5 Tb. cocoa powder (optional)
  • and/or 1/4 cup nut butter (optional)
  • 1 cup oat flour
  • 1/2 cup vital wheat gluten (for best texture, but if you eat gluten-free, use oat flour instead)
  • 1 cup sugar-free protein powder (any flavor) 
  • 2 tsp. baking soda (1-2/3 tsp. @ high altitude)
  • 1/2 tsp. salt

Preheat oven to 350 F.

Line two large baking sheets with parchment paper or grease very well and dust with protein powder.

Whip mayonnaise, sugar free syrup, and liquid flavorings, if using, until smooth.

Sprinkle cocoa powder (if using) over top of mixture, followed by remaining dry ingredients. Blend until smooth.

Divide into 32 small mounds. (I like to use a disposable pastry bag to pipe the batter out, but you can spoon out dollops, too.)

Bake 8-10 minutes, until lightly browned. Cool briefly before filling.  


  • 8 oz. softened cream cheese
  • 2 Tb. hot water
  • 1 cup granular Splenda™ (2 Tb. Fiberfit)
  •  1-2 tsp. vanilla extract or other flavoring 
  • 2 Tb. cream

While batter is baking, beat cream cheese on low until smooth.

Slowly add remaining ingredients, then beat on high speed until fluffy, scraping sides as needed. 

Spread flat side of one mini-cake with generous amount of filling, then top with an additional cake.

Wrap each sandwich individually in plastic wrap and refrigerate. They won’t last long, and do freeze well. You just may find that half of one of these at a time is plenty.   

16 servings – per each: 359 cal, 29 g fat (6 g sat), 9 g carb (1 g fiber), 9 g protein 


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Quiche TLC

Quiche is easy to assemble, economical, delicious, and extremely versatile. It is “fair game” for any meal, at any time of day. It should be a part of every low-carber’s cooking repertoire!

Quiche is basically just a savory custard which is baked in the shape of a pie, with various added ingredients, usually (but not always) including cheese, cooked meat, and vegetables. This makes it an ideal dish in which to use up leftovers! In fact, I often make twice as much as I need for a meat-and-veggie meal, on purpose, knowing full well that the leftovers can be efficiently transformed the next night in a quiche which will seem like an entirely different meal. “Real Women” (and men) just don’t have time to reinvent the wheel every night; anytime that I can cook two meals at once, I consider myself blessed.


  • 2 cups cream – any style works – nutritional counts based on half-and-half
  • 4 eggs
  • Salt and Pepper
  • 1 to 2 cups cooked chopped meat and/or vegetables
  • 1 to 2 cups shredded cheese – typical “classic” quiches almost always specify swiss cheese, but you can use anything you like. I usually prefer to use 1/2 cup grated Parmesan (the real stuff please, grated freshly off a block and not simply poured out a green can) and 1 cup mixed, shredded other cheeses. Occasionally, I use some cream cheese or even feta, goat, cottage, bleu, or ricotta.

PREPARATION: Scatter the chopped filling ingredients and cheeses into a well-greased pan, no need for any crust, and pour the well-beaten egg and cream mixture over the top.

Bake at 425 F for 15 minutes, then lower the heat to 350 and bake another 30 minutes, until a knife inserted in the center comes out clean.

Allow to set out at room temperature for 5-10 minutes before serving.

*Reduce the cream a little when using moist filling ingredients, such as canned or frozen vegetables.

I figure 8 servings per quiche – assuming (for example) you used 1-1/2 cups shredded cheddar, 1 cup chopped cooked broccoli, and 1 cup (5 oz) chopped cooked chicken while following the above guide, each serving would then equal: 240 calories, 18 g fat (9 sat), 4 g carb, 16 g protein.

Here are some of my favorite variations on this theme; follow the same basic assembly and cooking instructions and customize to your heart’s content!


  • 3/4 cup diced unpeeled zucchini (1 small)
  • 3/4 cup minced red bell pepper (1 medium)
  • 1/2 cup sliced fresh mushrooms
  • 1 Tb. grated white onion
  • 4 oz. (1 cup) shredded extra-sharp white cheddar
  • 4 oz. cream cheese, cubed
  • 4 eggs
  • 1-1/2 cups cream

8 servings: 211 calories, 17 g fat (9 sat), 5 g carbohydrate, 9 g protein, each.


  • 10 oz. frozen chopped spinach, drained thoroughly (about 1 cup)
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup diced Swiss cheese
  • 1 cup chopped cooked ham or 1/3 cup cooked, crumbled bacon
  • 2 Tb. minced onion, sautéed in 1 Tb. oil or butter (or cooked along with the bacon)
  • 4 eggs
  • 1-1/2 cups cream

8 servings: 210 calories, 15 g fat (7 sat), 4 g carbohydrate (1 g fiber), 14 g protein, each.


  • 1/2 cup pitted, sliced olives
  • 3/4 cup crumbled feta or goat cheese
  • 1 cup grated Parmesan or Provolone cheese
  • 3 garlic cloves, finely minced
  • 1 small Roma tomato, seeded, chopped and drained well
  • 1 cup marinated artichoke hearts, finely chopped and well-drained
  • 1 cup chopped cooked meat (optional but I like to use chicken breasts)
  • 1-1/2 cups cream
  • 4 eggs

8 servings: 228 calories, 15.5 g fat (8 sat), 5 g carbohydrate, 16 g protein, each


  • 2 cans drained lump crabmeat or tiny shrimp
  • 4 oz. cream cheese, cubed
  • 3/4 cup grated Parmesan cheese
  • 3 Tb. chopped fresh dill weed
  • 1/4 cup fresh lemon juice
  • 2 tsp. lemon zest
  • 2 Tb. pimento 2 cups cream
  • 4 eggs

8 servings: 236 calories, 17 g fat (9 sat), 4 g carbohydrate, 16 g protein, each.


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Classic Cutout Cookies

Originally shared back in 2001 and published in Cooking TLC Volume II in 2004.

While thinking and planning ahead to making old-fashioned sugar cookies with my grandkids, I am also thinking about providing for myself. I can’t be around high-carb goodies all season and not indulge myself with a good workaround. Better a legal indulgence than any all-out cheat, I always say. In the Spirit of the Season, I’d like to share one of my favorite cookies creations with you – I call them “Classic Cutouts” since I can’t bring myself to call them Sugar Cookies. 

Guilt-free, Gluten-Free, and Sugar-Free with just 3 carbs each and a delicate texture and taste that caused my teenage son and his friends to scarf down all of MY cookies last year – in addition to their regular ones! We had some “words” about that, trust me! But I couldn’t help feeling flattered.
These need no icing to be delicious, but a little warmed cream cheese with some vanilla and sweetener and a teaspoon of cream makes a lovely drizzle. I have also used a lemon glaze instead of vanilla, then sprinkled with poppy seeds… MMMMM! Click the link below for the recipe.


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Fiberfit Cherry Custard

This conversion was based on a classic Cherry Clafoutis recipe that I found here. My version has Rainier cherries instead of red cherries, because that is what grows on my wonderful tree. We were inundated with cherries this year, 20 pounds at least, and I wanted to try something new with some of them.Clafoutis

  • 18 oz. fresh pitted cherries (about 3 cups)
  • 4 large eggs
  • 1 cup heavy cream
  • 1/2 tsp. vanilla extract
  • 1/2 tsp. almond extract
  • 2 Tb. Fiberfit (equal to 1 cup sweetener)
  • 1/4 tsp. salt
  • 1/2 cup oat flour + 1 Tb. for pan

1. Preheat oven to 350 F.
2. Lightly grease a 10″ tart/quiche pan or deep dish pie plate with coconut oil.
3. Dust with the additional oat flour.
4. Fill the prepared baking pan with the pitted cherries (a single layer is fine, you are not looking to fill the pan.)
5. Combine the remaining ingredients in a bowl and whisk to mix completely, but DO NOT OVERMIX. (Best to add the flour last, after the other ingredients have been mixed.)
6. Pour blended mixture into baking dish over cherries.
7. Bake for 40-45 minutes, until a knife inserted near the center comes out clean and the top is lightly browned. Center should still be soft (jiggly) when removed from oven – do not overbake. Excellent warm OR cold!

12 servings –  per serving: 99.6 calories; 5.7g fat; 8.9g carbohydrates (1.7g fiber; 3.8g sugar); 3.4g protein

*If you substitute granular Splenda for Fiberfit, it adds 2 carbs PER SERVING while reducing the dietary fiber.

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Blueberry Crunch Cake

The original terrible picture I took in 2003 ~ I WILL upgrade this soon!

This recipe features some of my favorite healthy ingredients in a terrific ratio of fat to protein to carbohydrate. I plan to make some later today using a mixture of dried (re-hydrated) blueberries and cranberries. I will get a better picture, then, and also update the nutritional data here with the variation. Meanwhile though, I wanted to share it with you while I was thinking about it, because things that I put off have a tendency to never happen at all…

Blueberry Crunch Cake

from More Truly Low Carb Cooking, Volume 2 –  2004

  • 1/4 cup coconut oil or softened butter
  • 1/4 cup mayonnaise
  • 1/2 cup granular Splenda™ – Save 1 net carb per serving by using Fiberfit
  • 1 egg
  • 1/2 cup vanilla protein powder
  • 1/4 cup oat flour
  • 2 tablespoons dry whole milk
  • 1/2 cup buttermilk
  • 1 teaspoon vanilla extract
  • 1 cup blueberries (or raspberries)
  • 1 cup walnuts, chopped finely
  • 1/2 cup flax meal
  • 1/2 teaspoon cinnamon
  • 2 tablespoons melted butter

Preheat oven to 350 F and grease a 9×9 or 8×8 baking pan well. Cream oil or butter with mayonnaise, Splenda, and egg. Stop mixer and sprinkle protein powder, oat flour, and dry milk powder over creamed mixture. Pour buttermilk and vanilla extract over dry ingredients. Turn mixer to low and blend just till mixed (may be lumpy). Scrape batter out into prepared pan and smooth top.

Sprinkle blueberries evenly over batter. Mix melted butter with nuts, flax meal, and cinnamon, and sprinkle evenly over berries.

Bake for about 40 minutes, until cake is cooked through and topping is a deep golden brown.

12 servings – per each: 221 calories, 18 g fat (6 sat), 7 g carb (1 g fiber), 7 g protein.


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Almond Flour TLC

I make my almond flour in a miniature food processor or a large high quality food processor (Cuisinart). Coffee grinders work, too.
I have successfully used both “whole raw” almonds with the skins still on, and “blanched almonds”, which do not have the skins and therefore have less fiber and a slightly higher carb count.
Just fill the bowl of the machine you are using to the halfway point – no more than that – and pulse the machine on and off until you have a fine consistency. If you must, you can fish out any few stubborn nuts from each batch, rather than over-process the rest.
When using those two types of almonds, I found that I could let the machine run for a long time without ending up with almond butter. Now, I don’t have a burr grinder to test with, but I suspect that it would work fine. I tested the grinder attachment on my Kitchen Aid stand mixer and it was a total flop – so don’t bother trying that.
Don’t expect a fine powdery flour – your end result will be closer to a “meal” than a true flour, and the two terms are often used interchangeably.
My end results worked satisfactorily in recipes, and it was definitely both cheaper and fresher to do it this way, but my final take on the matter is this: if time is a big deal, and if you can find what you want, just buy the pre-ground stuff and enjoy it! I myself found this task to be unnecessarily time consuming, given my schedule. It definitely works, though.
If you want to make almond butter, or any other nut butter, I recommend toasting the nuts first at 325 F for about half an hour. Adding a little sugar-free Davinci syrup in the same flavor as the nuts you are using makes it even better. I recently made Toasted Hazelnut Butter in this manner and, well… I may never buy peanut butter again!
I buy my own almond flour most often from Netrition or The Low Carb Connoissuer  when I don’t want to make it with whole almonds.Per the USDA:

4 ounces blanched almonds (which should yield about 1 cup almond flour once ground):
669 calories; 60g fat; 21.2g carb (11.2g fiber); 24.3g protein.  (10 net carbs per cup)
1 cup ground whole raw almonds:
546 calories, 20.1 carbs (11.6g fiber); 47g fat; 20g protein (8.5 net carbs per cup)
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Fiberfit Instant Fruit Spread (Jam)

Just 3 ingredients and 3 minutes active prep time!

spreadDried unsweetened apricots are readily available in grocery stores nationwide, making it easy to enjoy this delicious fruity treat anytime you get the urge. Try this delicious spread or syrup (you decide how thick to make it!) over yogurt, cottage cheese, and cheesecakes, in sauces and marinades, on low-carb toast, pancakes, waffles, etc.

Fiberfit Instant Fruit Spread

  • 3/4 cup dried unsweetened apricot halves (about 12 individual pieces)
  • 3/4 cup boiling water
  • 2 tablespoons Fiberfit sweetened dietary fiber

Place apricots and Fiberfit in a full-size blender. Add boiling water very slowly, then cover tightly. Allow to sit for a few minutes to soften, then process until smooth.

Refrigerate until thick and use as desired.

Yield: about 1-1/4 cup – Active Prep Time: 3 minutes

7.9 Net Carbs Per 2-Tb. serving:  33 calories; 8.5 g carbohydrates (0.6 g fiber; 5.4 g sugar)

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Pumpkin Cranberry Cookies

Pumpkin Cranberry2These “truly low-carb” cookies are gluten-free and chock-full of both fiber and protein, but still taste sinful! I created these way back in 2004 for my Online Recipe Club. Ingredient and Nutrition data updated for 2015.

                      Preparation time: 10 minutes  Cooking time: 15 minutes  Ready in: 30 minutes 

  • 1 cup almond flour
  • 1/2 cup flax meal
  • 1 cup garbanzo bean (chick pea) flour – you could sub oat flour for higher carbs
  • 1 cup unsweetened flaked coconut
  • 1 tablespoon baking powder
  • 2 teaspoons baking soda
  • 1 tablespoon ground cinnamon
  • 4 large eggs
  • 2 Tb. Fiberfit or the equivalent of 1 cup other sweetener
  • 1 cup sugar free maple syrup (0-carb, such as Davinci  – NOT like Log Cabin)
  • 2/3 cup vegetable oil (I use avocado or grapeseed)
  • 1 -3/4 cups canned pure pumpkin (1 small can, 15 oz.)
  • 1 cup chopped walnuts
  • 2 cups cranberries, coarsely chopped

Preheat oven to 375 F. Grease a flat baking pan very well (or better yet, use a non-stick silicone baking pad, or parchment paper.) Place nut flour, flax meal, coconut, garbanzo bean flour, baking powder, baking soda, and cinnamon in mixer bowl. Blend on low until well-mixed. Stop mixer, and make a deep well in the center of the dry ingredients. In the well, crack the eggs. Add the sweetener next, then pour in the syrup, and then the oil. Lastly, scrape the pumpkin into the well. Mix on low until smooth. Stop mixer and fold in nuts and cranberries by hand. Drop out by the rounded tablespoon onto prepared pan. Bake for 15-20 minutes, until edges and bottoms are golden brown.

Yield: 48 cookies — 92 calories; 7.9g fat; 4.4g carbohydrates (2.0g fiber; 1.0g sugar); 2.4g protein each

RECIPE NOTES: If you have spice-flavored syrup, you can omit the cinnamon and substitute that for the maple syrup with excellent results. You can also vary the type of nut used, and if you’re not a fan of coconut, you should just double the almond flour and leave that out. You can also substitute vanilla protein powder or oat flour for the garbanzo bean flour with good results. Protein powder will usually lower the carb count, while oat or other flours will raise it.

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3-Ingredient Tartar Cod

Tartar CodYou can use any kind of fish here, of course, and dress it up or down, make it sweet or savory depending on the relish used… next time I am cooking for adults,  I think I will try hot pepper relish instead of dill.

I served this with a butternut squash soup that was almost as easy to prepare, and the perfect fall side dish.


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.



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Mock Apple (or real peach) Crisp

Mock Apple Crisp

Easy-Print Recipe Card

Truly decadent… gluten-free, with a mere 200 calories and 4.5 net carbs per serving, it is also “truly low-carb!”


  • 3/4 cup vanilla protein powder
  • 3/4 cup almond flour
  • 6 tablespoons cold butter, cut into about 12 pieces
  • 2 teaspoons FIBERFIT


  • 4 cups thinly sliced zucchini (2 small, or 1 medium)
  • 2 stick packs Sugar Free Water flavoring, Apple (I used Walmart brand but due to the aspartame, a far healthier option would be 1-2 tsp. pure apple extract or flavoring, like those from Nature’s Flavors)
  • 1/4 cup vanilla or plain protein powder
  • 2 tablespoons lemon juice
  • 2 teaspoons FIBERFIT
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon ground cinnamon


  • 3/4 cup sliced almonds (or chopped walnuts, pecans, etc. Nutrition analysis based on almonds.)
  • 1/2 cup whole rolled oats
  • 1 teaspoon ground cinnamon
  • 2 teaspoons FIBERFIT
  • 4 tablespoons cold butter, cut into about 8 pieces

PROCEDURE:  Place crust ingredients in food processor and pulse on and off until mixture forms clumps. TIP: TAKE CARE with this step! Not enough processing and it will seem too dry – too much processing and you’ll start to actually melt the butter, failing to achieve the nice flaky texture we’re looking for.

Press in bottom of large spring-form or deep-dish pie pan. Bake crust for 10- 15 minutes, until lightly browned at edges. 

Meanwhile, prepare zucchini: slice lengthwise, remove any large seeds if using monster-sized garden zukes; slice thinly to resemble half-moons. Toss zucchini slices with remaining filling ingredients until well mixed. Spread out over hot crust, taking care not to burn yourself.

Put topping ingredients in food processor (please don’t tell me you already washed it in between? NOT necessary!) Pulse on and off until butter breaks down into small pieces. Scatter topping over filling. Bake 35-40 minutes.

SERVES: 12   PER SERVING: 4.5 Net Carbs ~ 198 calories; 16.2g total fat; 7.4g carbohydrates (2.9g fiber; 1.4g sugar); 8.0g protein

*Substituting Splenda granular for FIBERFIT results in 2 additional carbs per serving, with less beneficial fiber.

Peach Crisp Variation - click to enlarge
Peach Crisp Variation – click to enlarge


PEACH VARIATION:  Just 7.9g net carbs ~ 208 calories; 16.2g total fat; 11.2g carbohydrates (3.3g fiber; 5.4g sugar); 6.9g protein

Crust: No Change — Filling: Substitute sliced fresh peaches for zucchini. Omit apple flavoring, protein powder, and spices. Reduce lemon juice to 1 Tb. — Topping: No Change

easy save or print link


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.



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Low Sugar Apple ‘Shine

Low-Sugar Apple MoonShineOrigins of original recipe lost to time – Google it and you’ll see what I mean.
I really need to thank all of my brothers for making and raving about the full-sugar version so many times that I finally broke down over Christmas and converted it so that I could try it, too. They were RIGHT, people…. this stuff is DELICIOUS. I can’t help but think that it is far “safer” to drink it without all the sugar, too – morning-after “sweet” hangovers are really terrible, as I recall!

  • 750 ml 190-proof  Everclear (Use Vodka if you can’t find Everclear, or want your final product to be weaker. May also reduce Everclear amount by 1/3)
  • 3 cups of Captain Morgan Spiced Rum
  • 3 Liter Jug of Apple Cider or Juice – Use a brand like Langers with 100% juice and no added sugar if you can’t find fresh-pressed organic cider
  • 8 cups water
  • 4 fl. oz. FIBERFIT sweetened soluble fiber (or another sweetener of choice equal to 4 cups sugar)
  • 1/4 cup molasses *
  • 1/4 cup Grade B real maple syrup * (Grade A is OK too, of course. I am just spoiled from growing up in Maine and insist on Grade B.)
  • 6 Cinnamon Sticks (or equivalent, mine were 5-6″ in length, each)
  • Mason jars or decorative bottles – enough for a 6 quart yield

Combine everything EXCEPT the alcohol in a large stock pot. Bring it to a mild simmer and continue to heat, stirring occasionally, for 10-15 minutes, to allow the syrups to melt completely and the flavors to meld.  Remove from heat and allow to cool to room temperature before adding the alcohol. Pick out cinnamon sticks and set aside. Divide the moonshine between the mason jars. Put a reserved cinnamon stick in each jar before sealing, if you wish.  Enjoy over ice, but with caution! It is much stronger than it tastes.

YIELD: 6 quarts

NUTRITION (per 2-fluid-ounce serving): 92 calories; 5g carbohydrate

* The molasses and maple syrup can be omitted for even lower sugar and carbs, but as the original recipe calls for a mix of brown and white sugars, adding them really helps to balance the flavors.  If you choose to omit them, the nutritional data changes to 88 calories and 3.9 carbs per 2 fluid ounces.

20150105_175234We prefer to drink this served “on the rock”. I bought my molds at Bed Bath & Beyond. DON’T DROP THEM WHEN FROZEN – the silicone tops can take it, but the plastic bottoms will shatter just like glass. I killed one already doing that (while taking the picture for this recipe, in fact.) “They” say you can make crystal clear ice rocks by using distilled water, but I enjoy seeing the patterns, personally.

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Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Picante Sauce

Vol 1 Picante Sauce

Another recipe loved by EVERYONE, not just dieters or low-carbers!

Vol 1 Picante SaucePicante Sauce

  • 1 cup finely chopped, fresh tomatoes (240 ml)
  • 14 oz. can of diced tomatoes, with juices (400 gm)
  • 2 Tb. minced green onions (30 ml)
  • 2 Tb. minced fresh cilantro (30 ml – may add more or less, to taste, I use 4-6 Tb.)
  • 1/2 Haas avocado, diced (optional – about 150 gm)
  • 1 Tb. fresh lime juice (15 ml)
  • 1 Tb. Splenda™ Granular (15 ml – optional, I never use it)
  • 1/4 tsp. salt (1.25 ml)
  • 2 tsp. black pepper (10 ml)
  • 1 tsp. ground cumin (5 ml)
  • 1/2 tsp. chili powder (2.5 ml)
  • 1 oz. chopped black olives (optional – 30 gm)
  • roasted minced hot jalapeno or habanera pepper OR 1 Tb. hot pepper sauce (15 ml)
  • 1 tsp. Carb Counters™ Thick It Up (5ml – optional – or use 1/4-1/2 tsp. guar gum)

Combine all ingredients in a large bowl and allow flavors to combine for a while before serving.

Keeps in refrigerator for 4-7 days.

VARIATIONS: If not using thickener, I recommend straining off most of the juices (save them to use when seasoning ground beef for taco salads or wraps?) You can use all canned tomatoes (2 cans total) with excellent results, or use 2 cans Mexican-style canned tomatoes (I prefer Rotel™) and skip the lime juice and green chilies.

12 servings, each about 1/2 cup: 33 cal, 2 g fat (0 g sat.), 4 g carb (1 g fiber)



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Chocolate Peanut Butter Cheesecake

Chocolate Peanut Butter Cheesecake

Chocolate Peanut Butter CheesecakeMy Chocolate Peanut Butter Cheesecake is gluten-free with just 7 Net Carbs and a whopping 5 grams dietary fiber per slice, thanks to Fiberfit!


  • 2 cups unsalted peanuts, finely chopped (may use other nuts)
  • 4 Tb. sugar-free vanilla shake mix
  • 2 Tb. melted butter
  • 2 Tb. vanilla flavor sugar-free syrup (french vanilla is even better)


  • 6 Tb. butter
  • 6 Tb. cocoa powder
  • 6 Tb. vanilla flavor sugar-free syrup (french vanilla is even better)
  • 6 Tb. Fiberfit
  • 2 Tb. heavy whipping cream


  • 32 oz. cream cheese (4) 8-oz. pkg.s
  • 1/2 cup vanilla flavor sugar-free syrup (french vanilla is even better)
  • 4 large eggs


  1. Place peanuts in food processor and pulse on and off until finely ground. (Dry-roasted or roasted nuts work equally well but DO NOT use salted nuts.) Remove 1-2 Tb. of ground nuts and set aside.
  2. Add shake mix to remaining nuts and blend well.
  3. Melt butter and add vanilla syrup. Drizzle over nut mixture, tossing until sticky.
  4. Press firmly in the bottom and slightly up sides of a large spring-form pan, and place pan in freezer (keep level).
  5. Preheat oven to 400 F.

TIP: This recipe completely fills a full-size (10″ across, minimum of 3″ deep) spring-form pan. Do not use anything smaller. If necessary, divide between smaller pans (but reduce cooking time).


  1. Melt butter for fudge layer in a nonstick pan. Add cocoa powder, SF syrup, and Fiberfit. Cook and stir over medium heat until very smooth.
  2. After it simmers for a couple minutes, it will begin to separate and may even look oily. At that point, remove it from the heat, then stir in the heavy cream until once again smooth.
  3. Pour into prepared crust and tilt pan as needed to even out the layer.
  4. Return pan to freezer.


  1. Beat cream cheese at medium speed until completely smooth.
  2. Add peanut butter. Scrape beaters and sides of pan as needed to remove ALL lumps before proceeding.
  3. Add eggs, one at a time, on slow power, then add syrup last.
  4. Pour batter slowly and evenly over chocolate in crust, and smooth top gently. Sprinkle reserved chopped nuts evenly over top.
  5. Place pan in preheated oven and immediately reduce heat to 350 F. Bake for 50 minutes, then cool to room temperature on a rack.
  6. Place in refrigerator and remove pan sides only when thoroughly cooled and ready to serve.

TIP: To minimize surface cracks and improve texture, beat the cream cheese and peanut butter as much and for as long as you want, but once you start adding the eggs, reduce speed and beat only as long as needed to mix well.

12 servings, each: 576 calories; 52.5g total fat (25g saturated); 12g carbohydrates (5g fiber; 0.8g sugar) 20g protein


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Raspberry Dream Cake

A slightly lighter, fruity version of the Chocolate Dream Cake with the same low-carb, no-added-sugar, no-grain, no-gluten, high-fiber goodness. This is one “diet food” that your body and even your doctor may thank you for eating.

Raspberry Dream Cake
Serves 16 – Just 5.3 Dreamy Net Carbs per serving!


• 16 oz. unsalted blanched almonds, ground fine (4 cups almond “flour” aka almond meal – unblanched OK but will affect appearance)
• 3 Tb. powdered dry milk (full fat preferred and analyzed)
• 1/2 cup unflavored whey protein powder
• 1 tsp. baking soda – Reduce to 3/4 tsp. at altitudes over 7000′
• 1/2 tsp. salt
• 6 Tb. softened butter
• 8 oz. softened cream cheese
• 6 large eggs
• 1 tsp. vanilla extract
• 1/2 cup very warm water (optional – omit for a pound cake texture, or include for a lighter more traditional cake texture)

CREAM FILLING:Fiberfit 16oz4oz

• 8 oz. softened cream cheese
• 1 tsp. vanilla extract
• 1 cup fresh raspberries, sieved


• 1 cup fresh fresh raspberries, sieved

Grease a tube-style pan well, dust the sides with some of the almond flour, and preheat the oven to 350 F.

Process the raspberries: Push them against a wire mesh to remove seeds and liquefy. Set resulting sauce aside (process in two separate batches if needed.)

Blend ground almonds with whey powder, dry milk, baking soda, and salt. Set aside. Cream butter and cream cheese well, scraping sides of bowl and beaters as needed. Add eggs slowly, one at a time, and incorporate each one well before adding the next. (Continue to scrape sides as needed.) Add vanilla extract and Fiberfit. Add dry ingredients slowly, and beat until well incorporated, but do not over-mix. Stir in the warm water last, if using.

Spoon about half of the batter out evenly in the prepared pan. Set the rest aside. Cream filling ingredients together in a separate bowl. Spoon the filling out carefully in a circle over the batter already in the pan to form the tunnel, and then use the remaining batter to cover the filling; smooth top gently.

Bake for 35-40 minutes. Cool in pan briefly, as needed; un-mold. Excellent either warm or cold! (Store refrigerated.)

Serves: 16 – Net Carbs per serving: 5.3
370 calories; 31.0g total fat (11 g saturated); 12.6g carbohydrates 7.3g fiber; 2.3g sugar); 13g protein

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Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Carrot Cake so good you won’t believe it’s Gluten-Free AND Sugar-Free

I created this to celebrate my birthday way back in 2006, and it quickly became a family favorite. This recipe also works as muffins or quick bread, and is delicious with or without frosting. Just 5.4 net carbs per slice!

Truly Low Carb Carrot Cake

  • 3 cups almond flour
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1 tsp. salt
  • 1 tsp. grated nutmeg
  • 2 tsp. ground cinnamon
  • 4  large eggs
  • 4 Tb. Fiberfit or 2 cups Splenda*
  • 2 tsp. molasses
  • 1 cup oil (I like grapeseed – it’s healthier than many liquid oils, more economical/easier to use than coconut, and tastes better in desserts than olive oil.)
  • 2 tsp. vanilla extract
  • 1-1/2 cups grated carrots
  • 1 cup chopped pecans

In large mixing bowl, combine almond flour, baking powder, baking soda, salt, nutmeg, and cinnamon.

Make a well in the center of the dry ingredients. Add the eggs, sweetener, oil, molasses and vanilla to the well. *If using a powdered sweetener, add it to the dry ingredients instead.

Beat by hand, starting with wet ingredients in center and gradually incorporating dry ingredients from outer edges, until batter is smooth. Do not over-mix. Blend in the grated carrots and pecans last.

Scrape batter out into a well-greased tube pan. Bake in 325  F oven for about 1 hour and 15 minutes until it tests done.

Cool cake on a rack in pan for 20-30 minutes or as long as manufacturer suggests. Remove cake from pan and cool completely before frosting.


  • 12 oz.  cream cheese
  • 1 cup heavy whipping cream
  • 2 Tb. Fiberfit or 1 cup Splenda*
  • 1 tsp. vanilla extract (you can substitute other flavors or even lemon juice to taste)

Blend softened cream cheese with sweetener and vanilla. Whip cream until thickened. Fold thickened cream into cream cheese mixture. Do your best to save enough of it to actually frost the cake!

SERVES: 12  – PER SERVING: 5.4 net carbs – 534 calories; 51.9g total fat (just 13g saturated); 10.8g carb (5.3g fiber; 2.5g sugar) 10.5g protein.

IF YOU OMIT THE FROSTING, per serving: 4.3 net carbs – 398 calories; 38.3g total fat (just 4.5g saturated); 9.2g carb (4.8g fiber; 2.4g sugar) 8.1g protein

* Fiberfit has just 1 (beneficial fiber) carb per teaspoon with zero sugar. Using granular Splenda instead of Fiberfit adds FIFTY FOUR carbs to this total recipe – that is an additional 4.5 carbs PER SERVING! ORDER FIBERFIT TODAY


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Classic Cheese Crisps

This recipe comes from my first labor of love, COOKING TLC: Truly Low Carb Cooking, Volume 1, ISBN 0971492913, Copyright 2000.
Popular for years before I ever heard of them, these are hardly original, but I consider them a MUST in every low carber’s repertoire. There are lots of ways to prepare these, but a skillet works for me every time, something I can’t say for the microwave method.
  • 1/3 cup semi-hard to hard sliced or finely shredded cheese, such as Cheddar, Colby, Swiss, Parmesan, etc.  Don’t try to use very soft cheeses such as Feta, Mozzarella, Brie, etc.
Heat a non-stick pan over medium heat. Sprinkle cheese in a thin layer over the bottom of the entire pan. Okay, are you ready? Here’s the biggest secret: Leave it alone for several minutes! I mean it, don’t even TOUCH it until you see the following – unless the pan is too high and it is burning. First it will bubble up all over, then it will start to look almost lacey (with lots of holes in it); finally you will see clear grease start to run off. When it is lightly golden brown, start carefully teasing up the edges until you can eventually pick it up and turn it over. I just use a fork and take care not to scratch my pans.

The second side will cook very quickly in comparison to the first. When it is golden on the bottom side, remove it and drain any excess grease. Shape it into forms or cut into shapes before it cools too much. To form a bowl, simply lay over an overturned bowl and gently push the sides down to shape them. Don’t burn yourself!

Per each, made with Mild Cheddar: 120 calories, 10 grams fat (6 grams saturated), 1 gram carbohydrate, 7 grams protein


Mmmmm …………. CHEESE CRISPS! (always said by me in the exact same dreamy, drooly tone Homer uses for donuts.)

Form You really can easily form a warm cheese crisp into almost any desired shape.
Fill Cheese crisps make terrific wraps, taco shells, salad bowls, chips for dipping, the list goes on and on!
Enjoy This one is chicken salad with fresh cut garden red lettuce and cherry tomatoes added.
Cheese Crisp BLT Oh, yeah – a CC BLT!  Mmmmmm. DO NOT feed one of these to your non-low-carbing friends or they’ll never leave you alone (to eat) again. Just let them go on thinking you’re a poor, deprived dieter… WE ALL KNOW BETTER! 🙂
TRY A CHEESE CRISP PIZZA! Just add pizza spice and toppings.

cheese-crisp-pizza1 cheese-crisp-pizza2

Try a shrimp taco on a cheese crisp! RECIPE HERE

shrimp tacos


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Layered Cranberry Orange Cheesecake

Why have I never seen this done before?

While making a cheesecake yesterday, I realized I had no sour cream and would have to improvise a little from my “usual”.

I also had 2 cups of leftover homemade cranberry sauce on hand that I needed to use up, and then I spied Orange Crush water flavoring sitting there near the sink, and realized it had enough food coloring in it to do “double duty”.

I revised my classic Volume 1 recipe just a bit, ending up with this three layer seasonal treat. You could do this with any cheesecake recipe of course, and vary the flavors in infinite ways. Just spoon the “jelly” layer out carefully, as well as the top layer.

I’ll be back to post the finished product pic after I cut into this later today. What do you think? Will you try this technique soon?

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Shrimp Tacos

shrimp tacos

shrimp tacos

Truly Low-Carb Shrimp Tacos

Serving shrimp taco filling in a cheese crisp means I can make it gluten-free and induction friendly, but if you prefer fewer calories and can tolerate more carbs, or grains, you could always use some sort of wrap or a real taco shell instead. This was dinner on Monday – it took just 30 minutes to prepare and cook, and it was DELICIOUS. Not just because hubby and I went to the grocery store together on our motorcycles to buy the shrimp, either… but that very well may have improved my mood and creativity and thus the final results.

Serves 2 decadently. No more than 30 minutes prep/cook time, total

  • 1 fresh lime – juice and zest – about 2- 3 Tb. juice, and scant 1 Tb. zest
  • 3 Tb. sour cream
  • equivalent of 1/2 tsp. sugar (I used 3 drops fiberfit)
  •  salt and black pepper
  • 1-1/2 cups Napa cabbage, shredded
  • 1/3 cup chopped onion
  • 1/4 cup coarsely chopped (mostly just well-bruised) fresh cilantro leaf
  • 1 jalapeño pepper, seeded and minced
  • 1/2 pound pre-cooked shrimp
  • 1-1/2 cups cheddar cheese, divided

In a medium bowl, whisk the lime juice and zest with the sour cream, sweetener, and 1/2 teaspoon salt plus 1/4 – 1 teaspoon black pepper, depending on your taste.

Add the cabbage, onion, cilantro, and jalapeño, and toss to combine. Chop the shrimp roughly and toss in a hot skillet just until warm. Add to the slaw mixture and stir. Let sit for 5 minutes.

Prepare two individual cheese crisps, form into taco shapes, and divide the shrimp mixture between the two crisps, or simply roll them into soft taco shapes for less mess while eating.

PER SERVING – 7.2 net carbs with 573 calories: 38g total fat (23.6g saturated, 10.6g monosaturated); 9.6g carbohydrates (2.4g fiber; 3.1g sugar); 48.8g protein

In case you’d like to prepare this with a different sort of wrap: FILLING ONLY, per serving: 5.8g net carbs with 173 calories: 5.1g fat; 7.7g carbohydrates (1.9g fiber; 2.4g sugar); 24.2g protein



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What’s in YER shaker?

What's in YER shaker?

What's in YER shaker? I am always making seasoning blends, not just for cooking, but also for table use.

This is my current favorite. I’d estimate it at 4-5 parts black pepper and 1 part each of the others.

For a lemon pepper blend, I sub out the jalapeno powder with dried lemon peel and True Lemon powder. Sometimes I add dill when serving fish. I use this basic blend with more onion, plus garlic at the same rate as the pepper when making a meat rub…. do have favorite mixes or do you rely more on store-bought mixes?


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Mockaroni and Cheese

Mockaroni and Cheese


This is a great low-carb, gluten-free substitute for an old favorite and it has become a frequent side dish at my house. If you only knew how many people have said to me “If you had told me there was tofu in it, I would not have even tasted it – but I LOVE IT!” Many people who don’t like tofu OR cauliflower like both in this dish – so do at least give it a try, as written.

From Truly Low Carb Cooking Volume I

Mockaroni and Cheese

  • 16 ounces firm tofu
  • 1 head of cauliflower, about 3 cups
  • 4 cups of grated extra sharp cheddar cheese
  • 4 eggs
  • 1/2 cup heavy whipping cream
  • 1 teaspoon salt
  • 1 tablespoon freshly ground pepper
  • 1 teaspoon garlic powder
  • 1 tablespoon parsley
  • 1/2 cup crushed pork rinds (You may substitute bacon bits or turkey bacon bits. or just omit this.)
  • 1/4 cup Parmesan cheese

Grease one large or two small casserole dishes, and preheat oven to 350 degrees F (180 C).

Press and drain any excess water from the tofu in a paper-towel lined colander. Chop drained tofu and scatter in the casserole dish. Top with cooked bite size pieces of cauliflower, and grated cheese.

Beat eggs and cream with seasonings and pour over contents of casserole dish.

Sprinkle Parmesan cheese and crushed pork rind crumbs over the top.

Bake 45-60 minutes, until top is well browned. If necessary or desired, place under broiler briefly to crisp top.

12 servings, each: 358 calories, 28 grams fat (15 grams saturated), 5 grams carbohydrate (1 gram fiber), 22 grams protein

Copyright 2000, Truly Low Carb Inc. –  All Rights Reserved


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Easy Cheesey Chili Rellano Bake


This is easy, fast to prepare, and decadently delicious. Does this LOOK like “diet food”, I ask you?! Of course not! Chilies are in season right NOW. If you’re lucky, you can find a vendor who will not only roast them, but peel and vacuum seal them as well. Mmmmmm, Mmmmmmm. Give this one a try!

Easy Cheesey Chili Rellano Bake

  • 27 oz. canned green chilies, seeds removed, flattened
  • 1 pound pork sausage, cooked, cooled and crumbled (substitute any leftovers on hand, or use beef, chicken, whatever!)
  • 2 cups shredded cheddar cheese
  • 4 extra-large eggs
  • 1/4 cup heavy cream

Preheat oven to 350F. Rub some of the sausage grease over the inside of a square 9×9 baking pan. Use half of the chilies to line the bottom of the pan. Scatter the cooked sausage over the chilies. Add 1-1/2 cups of the shredded cheese. Layer the rest of the green chilies in an even layer over that. Beat eggs lightly with cream (use any kind, but heavy is delicious) and pour over contents of pan. Scatter remaining cheese over all. Bake for 45-60 minutes, until most of the liquid is set. Cool in pan for five minutes for easier serving.

Serves: 9

5.5 net carbs per serving: 377 calories; 30g fat; 8.4g carb (2.9g fiber; 0.3g sugar); 18.1g protein.


Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Lemon-Jalapeno Relish (for wimps!)

Lemon Jalapeno Relish (for Wimps!)

This relish is GOOD, full of flavor but has almost no heat, despite the fact that these peppers are plenty hot both when raw and after pickling. I am a WIMP when it comes to real spice, but I can pile this stuff on burgers, eggs, etc., and while chewing I get a nice taste of jalapeno, (no sweat or heat above black pepper level, I swear!), then after swallowing I get the loveliest burst of lemon.

Three weeks later, it looks like my 30 day fridge life estimate will hold. The quart may even last long enough to prove or disprove the theory for sure, hard to say at this point, but I told the boys “Hands Off!”…. so maybe! 🙂 I’m sure that’s the only reason there is any left at all.


For Wimps

I pickle hot jalapeno peppers regularly for my “boys” but wanted something a little mellower for me. I also didn’t want to have to seed and dice the peppers each time I wanted to use them, so I created this, and ended up with exactly one quart of deliciousness.

  • 1/3 – 1/2 cup oil
  • 12 jumbo jalapenos (or 18 average, 24 small) – seeded and coarsely chopped in 1/2″ pieces
  • 1 large onion, also 1/2″ dice
  • 1 tsp. sea salt
  • 1 tsp. cumin
  • zest from 4 lemons – larger pieces are better
  • 3 Tb white vinegar
  • few drops Fiberfit or sweetener equivalent to 1 Tb. sugar

Cook the peppers in the oil, spices, and zest over medium-low heat, stirring constantly, until well softened but NOT BROWNED or limp.

Remove from heat, and stir in the vinegar, the  juices from all 4 lemons, and your preferred smidgen of sweetener. You can skip this, but it helps accentuate the lemon flavor without making it taste in any way “sweet”.

Cover when cool, and refrigerate for up to 4 weeks.

Made exactly a quart – “love it when a plan comes together!”



Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

Pssst! If you're enjoying the fruits of my labors from the last 18! years, plus the total absence of intrusive ads on this site, please feel free to buy me a Miller Lite. Or a muscle car. Your choice, totally.


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Raspberry Dream Cake

Raspberry Dream Cake

RASPBERRY DREAM CAKE               Raspberry Dream Cake

A slightly lighter, fruity version of the Chocolate Dream Cake with the same low-carb, no-added-sugar, no-grain, no-gluten, high-fiber goodness. (Use any fruit you like, of course.)

Serves: 16 – Net Carbs per serving: 5.3


Excellent either warm or cold! (Store refrigerated.)

Serves: 16 – Per Serving: 370 calories; 31.0g total fat (11 g saturated); 12.6g carbohydrates 7.3g fiber; 2.3g sugar); 13g protein


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Boneless Buffalo Bites

Boneless Buffalo Bites

Boneless Buffalo Bites

Boneless Buffalo Bites

Delicious, fast, and low-carb, my Buffalo Bites can be made with chicken, pork, beef, tofu, even fish! They are a family favorite, and induction friendly.

 Makes 4 servings – each: 246 calories, 15 g fat (6 g sat), 0 g carb, 24 g protein

  •  2 tsp. oil
  • 1 lb. boneless chicken pieces
              • 1/2 cup Frank’s Redhot™ or similar wing sauce
              • 3 Tb. butter

Heat a nonstick pan with oil over medium-high heat.  Chop meat into bite-size pieces (you can use any meat you desire, even fish or tofu.) Cook and stir until almost done, and crispy. Add butter to pan, followed by hot sauce. Reduce heat and continue to cook and stir until sauce has reduce

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Yogurt TLC

Yogurt TLC

Yogurt TLCAs originally Posted in the Free newsletter 02-28-2002. An edited and slightly shorter version appears in Volume 2.


  “Yogurt? you say…. What’s this about yogurt? I thought we couldn’t eat yogurt anymore!”

So began my quest, a year or more ago…. some people on an internet message board where I participated were talking about a “yogurt exception”.

Eventually I found myself reading “GO-Diet” by Jack Goldberg, Ph.D. and Karen O’Mara, D.O., where I found credible, scientific testimony detailing the discrepancy between the carbs listed on the label for plain yogurt and its actual carb count… Here is some of what the authors have to say about fermented milk products:

 “There has been a lot of press in the recent years about yeast overgrowth and its effects on your health and well being. There is some reason to believe that high carbohydrate diets and the overuse of some drugs, like antibiotics, may promote abnormal yeast overgrowth in and on the body. One natural way to combat this problem is to use an ancient remedy that is natural and well tolerated by anyone. This remedy is to restore healthy bacteria to your body in the form of cultured milk products such as kefir, yogurt, and buttermilk.”

 “Recent research has also shown that among its many good qualities, these bacteria also stimulate the body to produce important immune response chemicals called “cytokines”. These molecules include interferons and tumor necrosis factor and therefore might improve our resistance to disease. They also form a great deal of bulk for well-formed, non-constipating stools. Even lactose-intolerant individuals can tolerate kefir, yogurt, and buttermilk. That is because the lactose in the milk used to make these products has been digested by the “good” lactobacillus. For example, the actual lactose left in the kefir made by a national manufacturer is 1% or less. IN THIS CASE ONLY,,,, AND WITH THESE FOODS ONLY, don’t count the carbohydrate on the package labels”.

 The next paragraphs go on to explain why they are so sure that the actual carb content of (plain, unsweetened) yogurt, buttermilk, and kefir is just 4 carbs per cup, which is also the amount that they recommend that you try to consume daily. (They actually performed their own tests under laboratory conditions to confirm these effective carb counts.)

 Armed with this persuasive data, I set out in search of some plain yogurt with which to enliven my breakfasts, but found only non-fat unsweetened yogurt in any of my local stores. I have never liked non-fat yogurt and adding DaVinci syrup to this stuff only resulted in a seriously runny cup of still-too-sour goop. Ack! So much for that bright idea.

Then a few weeks later at the local thrift store, I came across this treasure – for just FOUR BUCKS, whoo hooo!! I had never made yogurt before, but the instructions were there, and they looked simple enough. This, I knew, was the only way I would ever obtain the kind of yogurt that I might want to actually eat, so I snatched it up – and as it turns out, it was the best four dollars I’ve spent in a long, long time…

 Since that time I have “upgraded” my yogurt maker (I am the “Gadget Queen”, remember, after all! and I had this upcoming article as an excuse too) but I also practiced and experimented until I could make yogurt without using any kind of “maker” at all, and I’m here to tell you “guess what – it’s really not all that hard!”

 Yogurt is an excellent source of calcium, riboflavin (B2) and protein. Thanks to its naturally acidic nature, it can help baked goods to rise – used in place of some or all of the specified liquid in cakes, muffins, pancakes, etc., you can actually reduce the amount of baking powder you need. If you find some of the low carb homemade ice cream recipes a tad on the heavy side (sometimes they leave an actual coating on the roof of your mouth ), try using yogurt for half the cream called for, the next time. Homemade yogurt “cheese” (strain it in a fine sieve/coffee filter placed over a catch bowl for a day to remove the whey, and you’ll be left with yogurt cheese) makes an excellent substitution for cream cheese in recipes. Yogurt is a delicious addition to protein shakes (more like smoothies then) and egg dishes, it’s great by the spoonful once you add some Splenda, and some fruit and/or extracts as flavoring, or you can add sugar free syrups (tends to thin it down, adding some protein powder, pectin, or gelatin can help to mitigate that). I like to add small amounts of Uncle Sam™ or Kashi Go Lean™ whole grain cereals too. Yogurt is also a great medium for ground flax seeds, nuts, coconut, etc…. get creative! Freeze doctored up yogurt in Popsicle molds for a cool and tasty treat on a hot afternoon…. make luscious cucumber dips, creamy dressings… you get the picture!

 I found lots of different methods for making yogurt when I started researching this article, and quite a bit of conflicting information, but one thing that everyone seemed to agree on was this: the first step is to heat whatever milk mixture you decide to use, to the boiling point. Heating the milk to boiling kills any undesirable bacteria that might be present, which is always a good thing, even in this age of ultra pasteurized store-bought products, because hey, you just never know who’s going to screw up on any given day – and safe always beats sorry. Scalding temperatures also change the properties of the milk proteins in such a way that the yogurt attains a denser, firmer texture than it could otherwise. This heating process also helps the whey to not separate easily from the finished product, giving your yogurt a longer shelf life in your refrigerator. I have kept both yogurt and yogurt cheese in my refrigerator for weeks without any apparent sign of spoilage (but it only lasted that long because of this experiment and this article – I eventually got paranoid and threw it out because it looked totally fine still, but I KNEW just how old it really was and knew I didn’t want anyone to accidentally eat it at that point….)

 After heating the milk to boiling, it should be allowed to cool until it reaches the optimum incubation temperature of 110 F (43.3 C), at which time you add yogurt “starter” consisting of live bacteria, usually Streptococcus thermophilus and Lactobacillus bulgaricus. Yogurt starter can be purchased as dry granules (check health food stores) or you can just use plain yogurt from the grocery store, any kind that isn’t sweetened or flavored and also says “contains live cultures” (plain Yoplait™ or Dannon™ both work well.) You can use your own yogurt from a preceding batch as starter, once you get this process going, but bacteria do become less active with age, so the older the yogurt is that you use for starter, the more of it you will need to use. It’s never a problem to add more, since you can’t add too much, so I am always generous with the amount when using homemade yogurt as my starter.

 You’ll need a good thermometer to make good yogurt, since adding the starter at the proper temperature is crucial to your success. Ignore any instructions you find that are at all vague in this area – this is the step that will “make or break” your yogurt!! Temperatures above 115 degrees F (46.1 C) cause separation and curdling and can destroy the active yogurt culture, while temperatures below 100 degrees F (37.8 C) stop their growth. The longer yogurt is allowed to incubate, the tangier – but also thicker – it will become. It takes at least 4 hours for a good “set”, but I like mine best after ten to fourteen hours of incubation.

You can incubate yogurt in a commercial yogurt maker like the Salton shown and mentioned previously, or this Donvier model that I use now, shown below, or any of the other many types out there. Using one of these machines makes the whole process completely foolproof and worry-free. Anyone can make yogurt in one of these machines, really!

Now, if you have any issues with an impaired immune system or you could be pregnant, then you won’t want to take any chances, and you should only use a controlled system. But… if you don’t have any issues like that, you can employ a number of different methods for the actual incubation, ranging from an old heating pad lined with towels to a styrofoam cooler filled with packing peanuts to an electric fry-pan filled with warm water to a sunny windowsill to an oven with a lit pilot light to …. a good ole’ fashioned Stanley thermos, which is what I recommend.

Don’t use a plastic or otherwise cheap thermos – you really need a good metal or glass thermos that holds heat for a long time. Trust me on this, I know – because I tried this with two different thermoses that I already owned, and it didn’t work with either of them, even with preheating. I eventually pitched both of those (what a waste of cupboard space!), and bought a metal, 1 qt. Stanley thermos from the camping section at Wal-Mart ($22) and that particular thermos works great for this process.

Fill a wide-mouth thermos with BOILING water, screw on the lid, and allow it to preheat while your scalded milk mixture is cooling down to 110 F. Once the scalded milk has cooled to 110 F, stir in the starter. Dump out the water from the thermos, put the milk/starter mix in the thermos, screw on the lid, and leave it alone for 4 hours and 30 minutes. Don’t open or check or even MOVE it meanwhile, because you don’t want to reduce the temperature too much, and too much jostling can actually disturb the bacterial action and affect the final product. After 4-1/2 hours, open it up and you should have yogurt.

Take it out, put it in something else (single serving sized plastic dishes are great for this) stick it in the fridge, then once it’s chilled, enjoy it! If you find it’s not thick enough for you with this short of an incubation period, which was the case with me, you can dissolve 1 tsp. plain gelatin or 1 Tb. of fruit pectin in the milk while scalding it. (The thermos will only hold the yogurt at an incubation temperature for a few hours, after which the thickening action is also halted no matter how long you leave it out, so this is the only way I could think of to make yogurt as thick with the thermos method as with my machine. You can also use this method to make yogurt which is incubated in a machine thicker than it would be otherwise, as well.)

To use any of the incubators, just do this: (if you find one used and cheap, without directions, don’t hesitate to BUY IT, because they all work the same way.)

  1. scald the milk mixture you’ve decide to use (the quantity will depend on the size of your machine, and the recipe is up to you – more on that in a moment)
  2. cool it down to precisely 110 Fahrenheit (43.3 Celsius)
  3. skim off or stir in the skin that will have formed while it cooled
  4. add starter medium of your choice
  5. place it in the machine in containers, and close covers (hint – if needed, you can use baby food, canning or condiment jars in place of the jars that come standard with most incubators, whatever fits.)
  6. turn on the machine and “let it rip” for the desired number of hours (I like ten. I start a batch, go to bed, then when I get up the next day, it’s ready. Easy! Anywhere from 3 to 14 hrs. is considered ‘normal’ – you’re going to have to experiment and see what you prefer.)

Now we just need to discuss the milk mixture…
Almost all the directions you find for yogurt call for adding non-fat dry milk to regular milk of any type – skim, reduced fat, or whole. This is to increase the percentage of the milk solids. The process of fermenting milk into yogurt will work with plain old milk, of course, it just works BETTER when the milk solid percentage is greater. Well, there is more than one way to skin a cat, and there are more ways to accomplish that than to add carby non-fat dry milk to already carby milk….

 My personal preference, when all is said and done, after lots of experimenting, is to use whole milk plus some heavy cream plus some yogurt or one envelope of commercial freeze-dried starter. I like the dry starter because I can add it to organic milk. I can’t find any organic yogurt with active cultures in my area, and I do think that dairy products are one area where organic is unquestionably preferable! From each packet of starter I can make at least six batches of yogurt, by starting subsequent batches with my own yogurt, so one box lasts a long time. I like the whole milk because I can’t find organic cream in my area either, but I can get organic whole milk and besides, the good doctor’s tests indicate that the carbs from the milk are not a problem in the end result anyway. When I made yogurt in the Salton with the 5 containers that hold a total of 4 cups, I used 3 cups milk plus 2/3 cup heavy cream plus 1/2 cup yogurt or 1 envelope starter. Basically, you use extra rich milk which you’ve enriched by whatever method you prefer, plus yogurt as starter, at the rate of about 1/2 cup for each quart of yogurt. When I used the thermos, I could simplify things, I just poured cream in the thermos, estimating the amount by eye, then added milk until it was an inch or so below the lid, (leaving room for the yogurt starter), then poured that mixture into a saucepan for scalding. I do the same basic routine with my new Donvier, but I like this machine better because I can use an entire quart of milk, plus a hefty dollop of cream, plus a half cup of yogurt, and the cups I make it in all hold a perfect size serving and STILL have enough room in them to add cereal, fruit, etc. without dirtying any extra dishes. As resident reluctant dishwasher, I’m all for anything that results in less dishes. They also sell sets of extra cups for the Donvier machine, meaning that I can start a new batch anytime without worrying if every single cup has been accounted for and cleaned, or not…



Have Questions on an ingredient? Check my INGREDIENT GUIDE. If you have still not tried FIBERFIT .... why on Earth not? You will love it - No matter WHAT diet you are on.

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Heavenly Mousse

This was one of my first really good creations, and when I shared the recipe with my new online buddies, they started telling me I should write a cookbook. One of them actually dubbed this OIAB (“O” In A Bowl…. if you still don’t get it… never mind!).

(Somewhat to everyone’s surprise, I actually DID publish that cookbook, just 6 months later.)
From Truly Low Carb Cooking Volume I

 Heavenly Mousse

  • 1 cup heavy whipping cream
  • 8 oz. cream cheese
  • 2 Tb. unsweetened peanut butter
  • 1 Tb. unsweetened cocoa powder
  • 1 cup granular Splenda™
Allow cream cheese to come to room temperature before beginning. This is easiest to make in a stand mixer.
Beat heavy whipping cream until peaks form, and set aside. Be careful – If you over do this step, you’ll make butter!
Beat cream cheese by itself for several minutes until very smooth, scraping down sides of bowl and beaters as needed. Add Splenda™, peanut butter and cocoa powder. Mix very well, scraping down beaters and sides again.
Incorporate one scoop of the whipped cream into the cream cheese mixture first, to lighten it. Then, by hand, using a wide rubber spatula, fold in remaining whipped cream. Do not over mix, it is okay if you can still see veins of white streaking the mix.
Cover with plastic wrap and refrigerate.
Try to eat just ONE, okay. (That’s one serving, not one batch.)

6 servings, each: 303 cal, 29 g fat (17 g sat.), 7 g carb , 4 g protein

Carbs can be reduced by using only half as much cream, or substituting sugar free syrup or Fiberfit for some or all of the Splenda™. By omitting the chocolate and peanut butter and substituting extracts or sugar free syrup, the flavor combinations are practically endless! Experiment and find your favorite.  I often use 3-4 Tb. of Sugar Free syrup in place of half the Splenda. I like to make raspberry mousse (with raspberry syrup) and add ripe berries (see photo), or peach, with fresh diced peaches added. You could also add nuts, unsweetened coconut, etc.
Make this recipe with Fiberfit and cut the net carbs in HALF! 
Made with 2 Tb. Fiberfit in place of 1 cup Splenda, each serving has just 3 net carbs! (5 g carb, 2 g fiber).
Copyright 2000, Truly Low Carb Inc. –  All Rights Reserved
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Festive Fajita Salad

Festive Fajita Salad


  • Romaine lettuce
  • Optional onion and bell pepper strips (add jalapeno strips if you like HOT)
  • Steak or chicken strips
  • Hot Pepper sauce
  • Shredded cheddar, jack, or pepper jack cheese
  • TrulyLowCarb Picante Sauce (or  use half as much of a commercial salsa)
  • Sour Cream

Sauté onions and peppers with meat until veggies are tender-crisp and meat is cooked through/crisp.

Add several tablespoons (to taste) of hot pepper sauce to the pan. WARNING – Do not inhale or lean over the pan at this time! …. ooh-chi-mama, the fumes….. My favorite sauce is made with Scotch Bonnet peppers and 2-3 Tb. over 2 pounds of meat is plenty spicy for me.

Shake the pan gently, to burn the sauce onto the outside of the meat.

Melt cheese over the top and then slide the hot mixture right onto a bed of lettuce.

Top with vegetables and up to a a 1/2 cup of my Picante Sauce or 1/4 cup commercial salsa, a dollop of sour cream, and occasionally splurge with a sprinkling of toasted tortilla strips. YUM. Fast, easy, filling, and never boring. I eat this probably once a week.

Carbs and calories CAN vary wildly, depending on quantities and ingredients used – but: A very large meal-size salad (as in, enough to satisfy even my husband) made with 2 cups Romaine, 4 ounces chicken, 1 teaspoon pepper sauce, 1/4 of a small onion, 1/3 of an average bell pepper, 3 ounces cheddar cheese, 1/2 cup Truly Low Carb Picante Sauce, and 2 tablespoons sour cream has: 9 net carbs – 628 calories, 39 grams fat (22 grams saturated), 13.4 grams carbohydrate (4.4 grams fiber), 58 grams protein.