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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.

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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

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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!

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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

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Recipe: Keto Peanutbutter Cookies

1/2 c peanut butter
1 egg
1 T coconut flour Nutiva is my favorite  
2T oat fiber

Hardest part was stirring the peanut butter! I used the peanut butter with one ingredient, peanuts! I added 1 T coconut flour, 2 T oat fiber and 1 egg. Shaped into 1” balls, flattened with a fork and baked at 350 for 15 minutes. They were super good and kept me from eating non Keto goodies!

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Recipe: Zucchini Lasagna

I love lasagna but not all the carbs. I have taken the standby lasagna and  made a healthy low carb version, full of veggies. I use zucchini instead of pasta. I promise you will not miss the pasta!

I calculated the nutritional data with the ingredients and brands I used, please feel free to change anything, to make it your own.

I use about 1050 grams of zucchini, plus or minus and yes I do weigh it on my scale! I slice it long ways using a mandolin on 3/8 -1/2” thick setting. Zucchini that got lost in the garden, hidden behind leaves and ended up getting too big, are perfect for this recipe.

I use the Hunts Garlic & Herb pasta sauce, it is about $1 a can and low carb – two of my favorite things!  5 grams of net carbs per serving.

Brown the meat. I have made this with ground buffalo, or beef.  You can also use turkey.  Add onion and anything else you would like. I cook the meat, remove any water/fat, then add the pasta sauce and a package of fresh mushrooms when I have them.

Then I add just a bit of the sauce in a 9×13 glass baking dish. I am not sure this step is necessary, before layering the zucchini. The zucchini releases water as it cooks, so nothing ever sticks to the baking dish.

I then layer the zucchini in the baking dish, filling it pretty tight.

I did some intersting zucchini patch work here, but once it is put together you cannot tell.

The next layer is 2- 1/2 cups of cottage cheese, 1 egg, and a few spices.  I usually throw in basil and garlic, to taste.  If you prefer the ricotta cheese please use it. I love ricotta, but prefer a bit less calories and fat.

Mix this together and spread half of the mixture on top of the sliced zucchini.

Add half of the pasta sauce, meat mushroom goodness.

Then repeat the layers.  Start with the remaining sliced zucchini, then add the rest of the cottage cheese mixture.

Last half of the meat sauce.

Grate the mozzarella cheese, and add over the second layer of the meat sauce.

Bake at 350-375 degrees, my oven is a bit cranky, so I bake a bit hotter, for 45 minutes to 1 hour, depending on how golden you want it.

I slice this into 6 equal servings, which are quite large, but full of veggies. Let me know how you love it!

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Recipe: Broccaslaw Spaghetti

Need a quick, nutritious, tasty dinner? Grab a bag of broccoli slaw,

a lean burger patty of your choice, along with some low carb spaghetti sauce and you have a quick and tasty dinner with plenty of veggies.
Having a patty instead of adding meat to the sauce, you can easily weigh and measure the meat to make sure you are getting the protein needed. My favorite sauce is the Hunts Garlic and Herb – it is cheap, $1 or so a can, as well as only 5g carbs for a ½ cup serving.



Poke a few holes in the bag of broccoli slaw and microwave for two and a half minutes. Ed and I split the bag of slaw, each have a burger, with the amount of sauce we each want. It is one of our favorite quick meals. Neither of us miss the pasta!