Recipe: Avocado Waffle

I saw a recipe for Avocado chips on the internet that looked really good. They mixed avocado and cheese, then baked them flat on a cookie sheet. I then wondered what would happen if I added an egg, and cooked it like a pancake.  It took a while and was hard to flip, so out comes my trusty waffle iron, that I use constantly for my low carb/keto waffles.  The next time I made the avocado batter, I was also making a keto waffle, and decided to cook the avocado batter by waffle iron and I loved the change.  I went thru several iterations of the recipe, adding water to thin the batter, which made it stick to the iron! I do not recommend this revision! Finally came up with a repeatable recipe yielding the same results!

  • 100 grams ripe avocado
  • 1 oz cheese
  • 1 egg

Mix ingredients, Spray waffle iron with non stick, or your favorite healthy oil in a spray bottle.
Cook in waffle iron until golden brown and enjoy. I have make this the night before and eaten it for lunch at work the next day. Feel free to adjust the recipe  to get the macros you need for your meal.

Recipe: Pumpkin Caramel Cheesecake

Pumpkin Caramel Cheesecake

  • 1 1/2 c almond flour
  • 1/4 c melted butter
  • 1 15 oz can pumpkin
  • 2 8 oz pkgs cream cheese, softened
  • 4 eggs, or 1 c liquid egg substitute
  • 1 c liquid sweetener equivalent
  • 1/3 c DaVinchi Caramel syrup, sugar free 

Mix almond flour and butter together, press into the bottom of a springform pan.  Bake 10-15 minutes at 350 degrees until barely brown.
Mix pumpkin, cream cheese, eggs, sweetener and caramel syrup together. Pour onto baked crust. Bake at 350 degrees for about 1 hour, or until toothpick comes out clean.
12 servings, 290 calories, 4.25 carbs, 25g fat, 8g protein, 2.45 fiber, net carbs 1.8

Recipe: Cauliflower “Mac” & Cheese

Sauté the cauliflower in a pan until tender. Drain off any liquid, add in the tablespoon of cream cheese and the grated cheese, sprinkle with cajun,  cook until melted, and enjoy. This serves 1-2 depending on how big of a vegetable serving you are having today. Of course you can double or more the recipe if you have many to serve. This is a great low carb, healthy fat, Keto approved comfort food!

Recipe: Low Carb Bread

In my continued quest for low carb healthy recipes, I stumbled across the most amazing recipe, and it tastes like real high carb, dense multi grain bread. It makes great sandwiches or eating plain, as well as anything else you want to do with bread.  It is made in the bread maker, so super easy to throw all the ingredients in and come back in a few hours to wonderfully smelling fresh baked bread. I attached the video here.
1 C. Water
2 Eggs, slightly beaten
2/3 C. Ground Golden flax meal
1/2 C. Oat Fiber
1 1/4 C Vital Wheat Gluten
2 Tbsp. butter
1 tsp. Salt
1/2 tsp. Xanthum gum
1 tsp. Honey
1 Tbsp. yeast
Layer ingredients per machines manufactures instructions. I used a ZOJIRUSHI bread machine. 

Recipe: LC Hoisin Sauce

  • 2 T sugar free peanut butter (I have used the peanut butter powder, PB2 or similar)
  • 1/4 c soy sauce
  • 2 t. balsamic vinegar
  • 1-2 t. hot oil
  • 1/2 t garlic powder
  • 1/8 t xanthem gum or other thickener

Mix all ingredients in a bowl or shake in a jar.

For the ingredients to add to the sauce, slice up a couple of chicken breasts thin, a container of fresh mushrooms and a can of water chestnuts. Sometimes I also add chopped zucchini.  Stir fry the chicken, then add the mushrooms, and water chestnuts.  Add the Hoisin sauce, heat a few minutes, then enjoy! Of course you can add any variety of ingredients to this sauce. Sometimes I serve on a bed of lettuce like pictured here, or with lettuce leaves and wrap.  Make sure to have plenty of napkins if wrapping in lettuce. This is an amazing quick nutritious dinner without the sugar of the restaurant, but you have to do the dishes, sorry!

Recipe: Resistant Starch

Resistant Starch, what?
Hopefully your eyes are not glazing over at the thought of discussing food science! Yes it is a thing and believe it or not, I did take a food science class in college. This science is quite nifty. Take 3 cups of water with 1T coconut oil, bring to a boil, add 1-1/2 cups of rice, cook until done. I have gotten to where I cook my rice in the crock pot. Once the rice is done, place in the refrigerator for 12 hours. The chemical reaction of the coconut oil and rice with the refrigeration produces rice with half the calories. Yes you can heat it without altering the benefits. Your body will only absorb about half of the calories! Yeah! What a great magical way to cut your carbs in half!

Recipe: Car Cookies

The first weekend in May, Ed and I got together with 30 other Supercars owners for a driveway birthday celebration for 20 kids birthdays.  I made NSX cutout cookies to match Ed’s car.  It was super fun to parade by the kids homes, get out of the house and celebrate birthdays – one more is always good!

  • 1 c butter
  • 1 c sugar
  • 1 T vanilla
  • 1 egg
  • 3 c flour
  • 1/2 t baking powder
  • 1/2 t salt

Cream together butter, sugar, add vanilla and egg. Then add flour, baking powder and salt.  Roll out to 1/4″ and cut out using your favorite cookie cutters.  Bake at 375 until barely brown. This no spread dough claims it does not need to be refrigerated but I found it performed best when cold. I cut out many tasty cookies this day and we had a great time handling them out.  Let me know how your edible art turns out!  

Recipe: Broffles!

What is a Brofffel you ask? A broccoli waffle!  We love waffles and for years I have made a low carb high protein breakfast waffle.  I decided it was time to buy a new waffle maker when my waffles started sticking so bad they were not worth removing from the maker.  I did some research and found Oster makes a titanium ceramic coating that is much healthier and requires no oil to release the waffle!  I purchased a new one and it is all that and a perfect waffle! I use a wooden bbq skewer to help the waffle release. I decided I wanted a healthy waffle, not just for breakfast, so the broccoli waffle was born! You can also substitute cauliflower or any of your other favorite veggies.  Let me know how yours turns out!

  • 1 c “riced” broccoli (chopped fine in food processor, or grated)
  • 1/2 c egg beaters or 2 eggs
  • 1/2 c greek yogurt, I used fat free
  • 1/3 c Carbquik – low carb bake mix,(or you can use 1/3c any bake mix, or 1/3c flour +1/4t baking soda)
  • 1/2-1 oz cheddar cheese, to taste
  • Cajun spice or other spices to taste

Mix all ingredients, cook in waffle maker until golden brown. I have served the broffle with chicken strips for a new version of chicken and waffles, as well as with a spicy pulled pork topping, that was quite amazing!

Intermittent Fasting

Fasting is not something you think about when creating an eating plan, but that is exactly what it is – periods of time when you are not eating combined with shorter periods of time when you are eating. It’s simple, healthy and effective. We’ve all heard that “not eating is super unhealthy”, but when was the last time you set the alarm to get you up at night to eat? Fasting is something we do every day.Our bodies were designed to perform during famines with increased focus and energy to allow us to find food. The food companies cannot make money if you are not eating, so they have fed us the lie that we need to eat constantly, which feeds their wallets and degrades our health! There are many hormones and processes the body experiences only when fasting that are super beneficial to our health, but we rarely experience in the “always eating” world we live in. If you have an interest, don’t take my word for it, do a bit of reading and decide to experience some health benefits as well as your clothes fitting a bit looser. 

A few great books on the subject are by Gin Stephens – DELAY, DON’T DENY and FEAST, FAST, REPEAT.  Dr Jason Fung goes into the science in THE OBESITY CODE.

Getting started is easy: extend your overnight fast skipping breakfast, and eat smaller portion, low carb for lunch, and a sensible protein and veggie dinner, then stop at a fixed time a few hours before sleeping. From there, extend it to include lunch time and open a “window of eating” of 3-4 hrs for dinner, and you will see and feel the results.

Recipe: Cauliflower Stuffed Peppers

I always saw the stuffed peppers and thought how pretty they looked, but they were always stuffed with high carb rice, and so I never thought about them again.  Then after I started eating yellow peppers, they are the mildest, sweetest of these peppers, I had a revelation!  The first time I made these stuffed peppers, I used cauliflower that had been “riced” in the food processor, I added a bit of Ed’s deer sausage, along with some cheese and they were quite a hit.  I seem to never make them the same again, but for Ed’s, I will add sausage or meat and cheese, for mine I go for lower calorie, skip the sausage, but add cheese.  Each pepper is stuffed with about 1cup of riced cauliflower mixture.  I use my favorite spice Tony Cacheres Cajun, along with 1oz of cheese per pepper, then mix cheese and cauliflower together , along with some Cajun.  I stuff the peppers, packing down the cauliflower filling to get as much of the veggie mixture in the pepper.  Bake for 1-1.5 hours at 350 degrees.  Use your imagination and what you have on hand to make a fabulous stuffed healthy peppers, different cheese will deftly change the flavor.  Feel free to increase the recipe to fill all the peppers you have ann to serve all those coming to dinner! Serves 2 – 1 pepper per person.

  • 2 C “riced” Cauliflower
  • 2 T Cream Cheese
  • 2 oz Cheese of your choice, grated
  • Tony Cacheres Cajun Spice
  • 1-2 oz sausage – optional