Since we are posting a few recipes, I decided to put up a tab where you can find them all together!  Hope you will like them all!



Onion Straws:

  • 1/2 cup very thinly sliced onion
  • 1/4 cup soy flour
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/8 teaspoon garlic powder


  • 1 pound green beans, ends trimmed
  • 1 tablespoon vegetable or canola oil
  • 1/2 cup thinly sliced onion
  • 8 ounces cremini mushrooms, rinsed and sliced
  • 1 1/2 teaspoons kosher salt
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 cup no-sugar, low-sodium chicken broth
  • 1 teaspoon chopped fresh thyme leaves, plus a few sprigs for garnish
  • 1/2 cup sour cream
  • Equipment: 10-inch glass pie pan


Preheat oven to 350 degrees F.

Make the Onion Straws: Combine all the ingredients in a small bowl, toss to mix, and arrange in a single layer on a baking sheet. Set aside.

Make the Casserole: Bring a small pot of water to boil and season lightly with salt. Boil the green beans until tender, but still crispy, about 5 minutes. Drain and chill beans in an ice water bath or under running cold water. Drain again and transfer to a bowl.

Heat the oil in a large pan over medium-high heat. Add onion, mushrooms, salt, garlic, and pepper and cook, stirring, about 2 minutes. Add the chicken broth and thyme and cook until almost all the liquid is evaporated, about 3 to 4 minutes. Transfer the mushroom mixture to the bowl of green beans, add the sour cream, and toss to combine.

Pour the green bean mixture into the glass pie pan. Bake the casserole and onion straws on separate racks until the straws are well browned and crispy (almost burnt, otherwise they will be soggy), about 15 to 17 minutes. Top the casserole with the straws, and serve garnished with thyme sprigs.



1 15oz can Black Soy beans
1 pound ground beef  (97/3)
½ cup onion, chopped
2 cloves garlic, minced
1 tablespoon cumin
1 teaspoon chili powder
8 ounces Weight Watcher’s cream cheese, softened
2 10-ounce cans Ro-tel tomatoes, un-drained (tomatoes with green chilies)
2 cans low sodium beef broth
1/2 cup fat free half n half
2 teaspoons salt, or to taste

In a large soup pot, brown the ground beef with the onion and garlic; drain. Add the spices and cook a couple minutes. Drop the cream cheese in bits into the meat. With the back of a big spoon, smash it into the meat until no bits of white remain. Stir in remaining ingredients and heat through.

Makes 8 cups or 6-8 servings
Freezing not recommended

1/6 serving:  279 calories, 12g fat, 7.5g carbs, 28g protein, 740mg sodium

1/8 serving:  205 calories, 9g fat, 5.5g carbs, 21g protein, 545mg sodium


Mock Mashed Potatoes
I found this recipe on a Christmas recipe page and made an adjustment to it. You have to watch out for some of these low carb recipes as they may not be low but just lower than normal carb and because some adhere to the Atkins “don’t care about fat content” I try to adjust to make them a bit “leaner”.  Here is the link I pulled this recipe from..


  • 2 10oz pkgs frozen cauliflower (or fresh 3/4 head)
  • 1 tsp chicken boullion granules
  • 1/4 tsp white pepper
  • 1 tsp minced onion flakes (optional)
  • 2 Tbsp butter
  • 2 Tbsp half and half

Preheat oven to 375°F. Cook cauliflower in microwave or on stovetop until it is VERY done — fall-apart fork tender. Drain well and mix cauliflower with all other ingredients except half and half in food processor or with a powerful mixer (hand or stand). Mixing with mixer will give “lumpier” results than a food processor, but some people feel the lumps make it seem even more like mashed potatoes. Add half and half slowly and mix again. (You must be careful adding liquid. If you add too much, you are in for trouble. Your dish may take a tiny bit more or less than the called for amount of cream.)

Spray an ovenproof dish with cooking spray and put mixture in. Add pats of extra butter or margarine on top if you like an extra buttery potato, and a bit of paprika sprinkled on top adds nice color as well. Bake 15 – 20 minutes until hot.

For those of you who think they would not like this dish because they are not fans of cauliflower, I implore you to try it – you’ll be hard pressed to tell it from mashed potatoes – it does not taste like cauliflower at this point. Really.

Makes 4-6 Servings.   3-6 net grams of carbohydrate per serving.

ALTERNATE VARIATIONS: Instead of using cauliflower, you can also use Turnips! For this method, peel and dice turnips to very small squares and boil till extremely tender (just short of mush!). Use the method above, or skip the oven step if you prefer since they hold their shape better than cauliflower. They have a very potato taste also – you would not guess these started their lives as turnips! For a REALLY rich Mock Mashed Potato, add 2 oz Philadelphia Cream Cheese (softened) before adding to the mixer/food processor. Adjust carbs accordingly. Turnips have slightly LESS carbs than cauliflower (and more fiber) so there’s no worry of over-carbing.


How about a little Lasagna

I found a wonderful lasagna recipe that is low carb!  I used the Walden’s farm sauce so it was actually lower calories and carbs then what they post it as!  Try it, you will like it!   It is always good to mix-up your exercise routines to keep your body guessing so go out and try a boot camp or a new cardio class!!  But, as always, please consult your physician before youbegin any exercise program!  Good luck everyone!
1 pound ground beef
2 tablespoons onion, chopped
1/8 teaspoon garlic powder
1/2 cup spaghetti sauce
8 ounces cream cheese
1 egg
1/8 teaspoon pepper
10 ounces frozen chopped spinach, thawed & drained
4 ounces mozzarella cheese, shredded
2 tablespoons parmesan cheese (I used the kind in a can)

Brown the hamburger with the onion; drain off the fat. Mix in the garlic powder and spaghetti sauce; season to taste and heat until bubbly. Meanwhile, soften the cream cheese in a medium-size microwaveable bowl for about 40-60 seconds. Stir until creamy; beat in the egg and pepper with a spoon until well mixed. Blend in the spinach. Spread half of the meat mixture evenly in the bottom of a greased, 8 x 8″ glass baking pan. Spread the spinach mixture over the meat; top with the mozzarella, then the rest of the meat. It may not completely cover the top, but that’s ok. Sprinkle with the parmesan cheese. Bake at 350º about 30 minutes until hot and bubbly. Or, cover with plastic wrap and vent one corner then microwave on HIGH for 3 minutes; then reduce to MEDIUM and cook for another 7-10 minutes until hot and bubbly. Let stand 3 minutes before serving.

Makes 6-9 servings
Can be frozen

Per 1/6 Recipe: 368 Calories; 28g Fat; 23g Protein; 5.5g Carbohydrate; 2g Dietary Fiber; 3.5g Net Carbs
Per 1/8 Recipe: 276 Calories; 21g Fat; 17g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
Per 1/9 Recipe: 245 Calories; 19g Fat; 15g Protein; 3.5g Carbohydrate; 1g Dietary Fiber; 2.5g Net Carbs

NOW you CAN cut some of the carbs and calories by using Walden’s Farms tomato & basil Pasta Sauce which is a zero carb, zero calorie sauce!


Sausage Delight

These are a tasty treat in the morning!

8 egg whites

1 whole egg

1 pound Breakfast Turkey Sausage

Optional (add onions, chopped peppers

jalepeno’s, diced tomatos, chopped

spinach leaves, bacon bits, chopped

ham, or anything else you like in an

omelet).  AND a cup of grated cheddar cheese.

Beat egg into the egg whites.  Brown the turkey sausage and drain.  Then mix in eggs with the sausage and add anything else you want.  Spray muffin pan with Pam.  Evenly distribute mixture into each bin.  Sprinkle grated cheddar cheese on top and put into preheated oven (275 degrees) and cook for 20 minutes.  These are easy to microwave each morning and I add salsa on top of them after heating.  Hope you enjoy!


Nothing better than a nice, hot bowl of chili on a cool fall day!  Made this yesterday for my grandfathers 94th birthday and it was a hit with the family!

Ground Beef (2 lbs)

minced onion (1/2 cup)

beef broth (1 box) I used a low sodium version

Rotel diced tomatos (1 can)

Salsa (1 jar medium and 1/2 jar hot Mama Lupe’s)

Chili Seasoning (1/2 teaspoon)

Cumin (1/2 tablespoon)

Oregeno (1 tablespoon)

Garlic Powder (1/2 tablespoon)

Black Soy Beans (2 cans)

When I serve it up for myself, I like to add a few jalapenos and grated cheddar cheese on top.  Hope you like it!


People love this pie. People have told me it was the best they’ve even had, and they didn’t know it was low-carb or sugar-free (or gluten-free). You must make it with the pecan crust for full impact. That said, it’s great on its own as a baked pudding, even for breakfast.
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 60 minutes
  • 1 15 oz can pumpkin
  • 2 eggs
  • 2/3 cup unsweetened soy milk (or milk or cream – milk has more carbs, so adjust)
  • 1/3 cup cream
  • 1 C sugar equivalent from artificial sweetener
  • 2 teaspoon cinnamon
  • 1 scant teaspoon nutmeg
  • 1/4 teaspoon ground ginger
  • Pinch cloves
  • 1/4 t salt

As an artificial sweetener, I prefer a form of liquid sucralose, as powdered types have more carbs and sometimes an off-taste.1) Preheat oven to 425 F. (important)2) Dump all the ingredients into a food processor or blender and whirl to blend.

3) Pour into the crust.

4) Put the pie in the oven and immediately turn the oven down to 375 F. In 15 minutes, turn the oven down to 300 F. (This cooks the crust, so it isn’t soggy, but then allows the custard to bake more slowly.) Bake until almost set in the middle, about 30 to 40 minutes more. If it starts to crack a bit around the edges, it’s probably done.

5) Cool and serve with whipped cream (the real stuff, made with vanilla and sweetener).

Nutritional Analysis: 8 servings, without crust: 3.5 grams effective carbohydrate plus 2 grams fiber, 3 grams protein, 5.5 grams fat, 80 calories.

With pecan crust, each serving is 4 grams effective carbohydrate with 3.4 grams fiber.

This is a great pie crust, particularly for pumpkin pie, but it can be used for other custard/pudding fillings. It really helps to start out with pecans from the freezer, because then the butter blends through but quickly sets up so the “mass” is pliable.
Prep Time: 8 minutes
Total Time: 8 minutes
  • 1 cup pecan pieces (frozen)
  • 2 T melted butter
  • 2 T sugar equivalent from artificial sweetener of your choice

1. Take pecans out of the freezer and measure them into a food processor (you can use a blender, but be careful not to blend them down too small). Pulse the processor until the largest pieces are as big as lentils or split peas.2. Add the butter and the sweetener (I prefer “liquid Splenda”). Blend until it’s mixed evenly.3. Dump it into a pie pan, and push with your fingers to cover the bottom and sides. It should be the right consistency to mold the crust to the pie pan evenly.

Nutritional Analysis: Whole crust is 4.5 grams effective carbohydrate plus 10.5 grams fiber, 10 grams of protein, 101 grams fat, 950 calories.


Jimmy Moore’s Nostalgic Low-Carb Paleo Pumpkin Cheesecake


The Crust
4 ounces macadamia nuts
4 ounces cashews
4 ounces almonds
1 Tbs fresh local honey (or stevia for lower carb counts)
1 tsp nutmeg
1 tsp cinnamon
3 large pastured eggs
4 Tbs butter, melted
Coconut oil (enough to grease your pan)

Preheat oven to 375 degrees. Take a paper towel and dip it in your coconut oil. Liberally grease the bottom of your 9X9 inch dish or pan (mine is a glass dish baking pan). Pulse blend the macadamias, cashews, and almonds 4 ounces at a time and dump into a mixing bowl when you create crumbs (keep in mind you can use all of one nut if you’d like). Repeat until all of the nuts are chopped up into your “flour” mix. Add honey (or you can substitute some stevia if you don’t want to add the carbs to your recipe), nutmeg, cinnamon and eggs to the macadamia nuts and whip vigorously with a fork until well-blended. Do a taste check of the batter to make sure it has the appropriate sweetness for you. You’ll taste a subtle nutmeg/cinnamon flavor to complement what we’ll be adding to the top of this crust. Empty batter into 9X13 glass baking dish and gently press down with a spoon until it is evenly distributed along the bottom of the pan. Place pan into preheated oven and bake for 8 minutes (you’ll start to smell it after five minutes of cooking). Allow crust to completely cool quickly in the freezer (about 10 minutes). NOTE: It will not necessarily be thoroughly cooked because you don’t want the crust to burn or become dry while baking the cheesecake.

The Pumpkin Cheesecake Filling
1 baking pumpkin, boiled
4 Tbs butter
2 Tbs fresh local honey
4 packets of stevia (or liquid stevia equivalent)
1 Tbs cinnamon
1 Tbs nutmeg
24 ounces cream cheese, room temperature
5 large pastured eggs
1/2 cup sour cream
Sea salt

Turn the oven down to 325 degrees. Flying by the seat of my pants since I’d never worked with pumpkin before, I threw the raw bits and pieces I had chopped up into a pot of water set on medium high with some sea salt. After about 8-10 minutes of boiling, I dumped the pumpkin into a colander to sift the excess water out. Taking a fork, I mashed down on the pumpkin pulp to get as much of the liquid drained as possible. Meanwhile, I turned the heat down to medium low on the stovetop and put the butter in the pot. Dump the fully-drained cooked pumpkin on top of that and begin stirring this mixture together. Add in the honey, stevia, cinnamon and nutmeg to blend ingredients thoroughly. Turn the burner off and continue stirring until well blended.

Take the pumpkin mixture and put it into a large mixing bowl. Add cream cheese and eggs. Using a hand mixer, begin whipping the cheesecake together starting on low to prevent too much splatter (and it will splatter!). This should become moderately thick but not spoonable thick. That’s how it’s supposed to look. Add the sour cream and sea salt, stir by hand with a spoon and pull your crust out of the freezer. Pour the cheesecake mixture on top of the crust spreading it evenly across the 9X13 pan. Bake for 45-60 minutes or until lightly golden brown. Place in freezer for one hour before slicing into cheesecake. For best results, refrigerate overnight for the cheesecake to set completely.

After tasting this on-the-fly creation, Christine said this is the best thing I’ve ever made her! And I’ve made a lot of tasty dishes over the years. Try this recipe out for a bit of nostalgia while sticking to your low-carb Paleo lifestyle! I’ll be making it for some upcoming holiday gatherings. So good!

10-6-11 UPDATE: I tried this recipe again except I roasted two baking pumpkins in the oven on 350 degrees for an hour. I also added in some raw heavy cream and some pumpkin spice mix to the recipe. I noticed I got more of the pumpkin pulp in my cheesecake because it scooped out very easily after roasting it. And the natural water in the pumpkin probably should have been drained before mixing the cheesecake batter…it was kinda runny. But the cheesecake set perfectly overnight. Be sure to adjust your spices and sweetener up a bit if you add the second pumpkin. I had trouble trying to balance the spices out for this attempt.


 Creamy Spicy Pumpkin Soup

This soup is creamy and comforting, but also has enough spice to be interesting. You can easily double the recipe by using a large (29 oz) can of pumpkin. If you’re going to use fresh pumpkin, just put the pumpkin on a baking sheet, slit it to let out the steam, and cook it in a 350 F oven until soft — about 45 to 60 minutes. Split, let cool, and scoop out the seeds and pulp. Mash, or use blender or food processor until pumpkin puree is smooth.


  • 1 Tablespoon oil
  • 1 small onion, sliced
  • 2 cloves garlic – chopped or pressed
  • 1 Tablespoon grated fresh ginger
  • 1 Tablespoon coriander (ground seed)
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • pinch cayenne pepper
  • 1/2 cup dry white wine
  • 1 15-16 oz. can pumpkin (not pumpkin pie filling)
  • 1 cup half and half
  • 2 cups chicken or vegetable broth (can use bouillion)
  • 1 to 2 teaspoons sugar substitute


1. In large pot or saucepan, heat oil and saute onions until soft. Add garlic and ginger and cook for another 30 seconds, and then add the spices for another 30 seconds or so (until fragrant, but do not let the spices burn). Add wine, and stir for another minute. Remove from heat.2. Add the pumpkin and one cup of liquid. Puree with stick blender, or in blender or food processor. When smooth, heat in pot with the rest of the liquid until simmering. Taste. Add a small amount of sweetener. Balance the flavors — add a little hot sauce or a small amount of raw grated ginger if you want more of a kick. Add salt to taste if needed. Add a bit more sweetener if the flavors seem a little harsh.3. Good garnishes included pumpkin seeds, bacon bits, or grated Parmesan or sharp cheddar cheese.Makes about 5 one-cup servings.

Nutritional Information: Each serving has 9 grams effective carbohydrate plus 3.5 grams fiber, 3 grams protein, and 134 calories.


Oven-Baked Cheese Crisps

These are an oven-baked version of the Italian frico. It’s just basically thin rounds of baked cheese. One of the cool things about it is that they are moldable when still warm. If you drape them over an upturned glass, they will form a cup that you can fill with anything you like. It makes a really nice presentation for a party.
  • 1 cup grated hard cheese (such as Parmesean) – NOT the dried powdery stuff

Preheat oven to 350 F.Note on type of cheese:You can use any kind, really, but the results will be different. Hard cheeses, such as Parmesan, Romano, Asagio, etc, will make a crisp “shell,” whereas cheddar will be more chewy and “lacey” (the fat separates out), though still firm. Softer cheeses such as mozzerella will not work well.Toss cheese with any seasonings you’d like — garlic powder (about half a teaspoon for a cup of cheese), hot pepper powder, even cinnamon. Or leave plain.

Pile 1 to 4 Tablespoons of cheese (depending on the size you want) on a baking sheet covered with a silicone mat or parchment paper oiled on both sides. Flatten the tops so they are in more or less an even pile. There should be at least two inches between smaller mounds, 4 inches between larger ones.

Bake 5 to 6 minutes until they are a light golden brown (they will be a little darker at the edges). It happens fast, so watch carefully.

If you want to mold them into a shape, you want to “drape” them while still warm. You can make cups over an upturned glass, or “taco shell” shapes by draping over any cylindrical object that is at hand (rolling pin, side of glass)

Serving Suggestions: Fill with fruit, dip, salad. Spread flat ones with sugar-free jam (I’m not kidding), or any spread you want, or eat plain.


Sugar-Free EASY Chocolate Peanut Butter Fudge

Ah yes!  Those sugary Christmas treats! Have you succumbed to them yet?  Here is a healthier substitute you might try that I found at written by Laura Dolson!

This is an easy easy recipe, and it is delicious. The only caveat is that it is much better if you use powdered erythritol as part of the sweetener. I have tried it with only Splenda and it just isn’t as good. Xylitol might also work well. I describe how I do the sweeteners below. This fudge is intense so you might want to cut it into even smaller squares, as a little really satisfies.
  • 8 oz. unsweetened chocolate squares (see update note)
  • 1 cup smooth peanut butter (no sugar added)
  • 3/4 – 1 cup erythritol
  • 1 cup worth other sugar substitute (or to taste)
  • 1/2 teaspoon vanilla
  • Pinch salt

I originally made this recipe with Hershey’s baking chocolate because I figured most people could get it. I’ve now found that when I make it with a higher-quality chocolate such as Ghirardelli, it comes out very hard, and works better to use less chocolate (like 6 or 7 oz.) or more of the other ingredients.A word on the sweetener. I have tried different combinations of sweeteners, including Splenda packets, Sweetzfree liquid Splenda, and powdered erythritol. I had the best results using the powdered erythritol and Sweetzfree, which is a very concentrated liquid. I have found that with chocolate, using artificial sweeteners with no sugar alcohols produces only an “OK” result. Adding a low glycemic sugar alcohol (not maltitol) improves the flavor and texture when working with unsweetened chocolate.1) Melt the chocolate. I like to pour boiling water over it, let it sit for 5 to 6 minutes, and then pour the water off. That way I know I won’t burn the chocolate.

2) Mix in the rest of the ingredients, adjusting sweetener to taste.

3) Pack or spread into a loaf pan. Cool to room temperature, or you can put it in the refrigerator. Cut into 18 pieces and serve.

Nutritional Information: Each serving has 3 grams effective carbohydrate plus 3 grams fiber, 5 grams protein, and 146 calories.


Tried the last one and it was very good!  Added a photo of it to that post!  Here is another one that you must try!I found it on Linda’s Low Carb Menus & Recipes!

2 tablespoons butter
1/2 cup onion, chopped, 2 3/4 ounces
1 clove garlic, minced
2 stalks celery, chopped
1 medium carrot, chopped, 3 ounces
2 teaspoons chicken bouillon granules
1 teaspoon pepper
1 teaspoon dry parsley
1/2 teaspoon paprika
2 teaspoons xanthan gum
12 ounces cauliflower, chopped, about 1/2 small
4 cups chicken broth
2 cups heavy cream
2 cups diced cooked chicken
1/4 cup fresh parsley, chopped
Salt, to taste, about 1-2 teaspoons

In a large soup kettle, sauté the onion, garlic, celery and carrot in butter until almost tender. Meanwhile, in a small bowl, stir together the bouillon, pepper, dry parsley, paprika and xanthan gum. When the vegetables are tender, sprinkle the seasoning mixture over them; mix well. Add the cauliflower and broth. Bring to a boil. Cover and simmer, stirring occasionally, on low heat about 20 minutes or until vegetables are very tender. Stir in the cream, chicken and fresh parsley. Simmer until soup is heated through. Add salt to taste.

Makes about 6-8 servings
Can be frozen

Per 1/6 Recipe: 454 Calories; 38g Fat; 20g Protein; 10g Carbohydrate; 3g Dietary Fiber; 7g Net Carbs
Per 1/8 Recipe: 340 Calories; 28g Fat; 15g Protein; 7g Carbohydrate; 3g Dietary Fiber; 4g Net Carbs


As the cold weather begins to set in, I have decided to post a few soup ideas you might like!  I just received this one from a good friend and a nurse at Medi-Weightloss Clinics and I have been told by a few people that it is wonderful!  Going to try it this weekend!


Ingredients: 5 cups turnips – peeled and cubed

5 cups chicken broth ( I use lower sodium in a box)

1/2 stick margarine

8 oz light sour cream

1 can Campbell’s Cheddar Cheese soup

9 oz Oscar Meyer Real Bacon Bits

8 oz Half and Half

4 Tbsp Flax Meal

1/2 cup chopped onion

2 tsp Minced Garlic

Directions: Bring chicken broth to a boil.  Reduce heat and add cubed turnips. Simmer for 5 minutes then add cheese soup and sour cream – mix well. Add Half and Half, onions, flax meal, and bacon bits.  Continue to simmer on medium heat for about 15 minutes or until turnips are easily pierced with a fork but not soft. Season to taste.  Makes about 10 – 1 cup servings.

Nutritional Information:  Calories: 271

Protein: 17.3 g

Fat: 17.9 g      Saturated Fat: 6.5 g

Carbs: 11.4 g    Fiber: 2.7 g   Net Carbs: 8.7 g

Sodium using regular: 1493 mg     Sodium using low sodium broth: 768 mg

This recipe can be modified to fit any taste.  To increase the protein content, add shredded turkey or chicken.  To decrease sodium, use a low sodium broth, bacon bits, and unsalted butter.  This is a great winter warm-up!



    • 1/2 cup butter
    • 1/2 cup finely chopped onions
    • 1/4 pound smoked ham, finely ground
    • 1/4 cup finely chopped parsley
    • 1/2 teaspoon dried thyme
    • 1/2 teaspoon freshly ground black pepper
    • 1/2 cup fried pork rinds, crushed
    • 2 large eggs, beaten to blend
    • 1/4 cup dry red wine
    • 2/3 cup blanched almonds

Melt butter in a large skillet. Add onions. Cook until light brown. Add ham, parsley, and spices. Mix well.

Combine mixture with pork rinds, eggs, wine, and almonds.

Serves 10. 4.2 net gram of carbohydrate per serving.


Sugar-Free cranberry walnut cookies

With their festive red cranberries, these drop cookies make a nice Christmas cookie, but they are a great healthy cookie any time. Sugar-free, low-carb, and gluten-free. See notes on some of the ingredients below.


  • 1 and 1/2 cups almond meal
  • 1 cup whey protein powder
  • 1/2 cup (one stick) butter
  • 4 oz cream cheese (can use low fat)
  • 2 eggs
  • 1 and 1/2 cups sugar substitute (see below)
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2/3 cup chopped walnuts
  • 1 cup whole cranberries


Notes on Special Ingredients: In this recipe, a combination of almond meal and whey protein powder takes the place of flour. If you use a flavored protein powder, you will probably want to cut down the amount of sweetener in the recipe. I used Designer brand Vanilla Praline, which does have artificial flavorings in it. If I didn’t use the flavored powder, I’d be more inclined to add a little intense black molasses, which has about 4 to 5 grams of carbohydrate per teaspoon. I use Sweetzfree liquid sucralose (sucralose is the sweetener in Splenda®) as a sweetener. More about the advantages of liquid sweeteners

Preheat oven to 375 F.

1) Cream butter and cream cheese together until fluffy. Add sweetener, cinnamon, and salt, and beat again. Add eggs, and beat until combined.

2) Add almond meal, protein powder, and baking soda and combine well.

3) Mix in cranberries and walnuts.

4) Drop by rounded spoonfuls onto an ungreased cookie sheet, or one covered with a silicone mat. The size is up to you, but avoid very large cookies.

5) Bake about 7 to 9 minutes, until top is just browning. Cool completely before eating — really, they are so much better after they are cool. I don’t know why. Store in a sealed container.

Nutritional Information: Each of 32 cookies has 1 gram effective carbohydrate plus 1 gram fiber, 4 grams protein, and 94 calories.



Here is a simple and delicious dessert that my sister made for our Thanksgiving get together last Friday!  Hope you like it!

4 ounces cream cheese

1/2 tsp. vanilla extract

4 packets Splenda

1 pound strawberries (about 1/2 quart) cleaned

in a medium bowl mix cream cheese, splenda and vanilla until smooth and creamy. Cut bottom tip of berries off just enough so berries can sit upright. Hollow top of berries out with small sharp knife. Fill center of each berry w. 1/4 to 1/2 tsp. cream cheese mixture. Cover and refrigerate until ready to eat

ADDENDUM: If you have a taste for chocolate, add a bit of unsweetened cocoa to the cream cheese filling…..YUMMY!




  1. I just started my weight loss. I have a long ay to go, so any helpful hints please let me know. I presently weigh 445, and I am a diabetic type 2. My goal is to get down to 150 to l75. I am 62 years old. I have tried everything, if this does not work I will have to go with the by pass (gastrick) which I reallyn do not want to do. Thank you in advice

  2. all the recipes are getting cut off on the right side in FIrefox and CHrome anyway.

    • Thanks, If you click on the recipe, it comes up full so nothing is cut-off. Will look into it to see why it is doing that!

  3. I use Firefox too and it’s cutting off on the right side, and it won’t expand when I click on the recipe…??

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