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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.


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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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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.


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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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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. I will share that easy yet decadent recipe next.


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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

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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


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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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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


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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

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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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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.