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: 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

Recipe: Greater Tots

Got some broccoli that’s not so pretty any more? Too much cauliflower in the drawer? Want something that tastes bad for you but isn’t? It takes a bit of time, but the results are worth it. My husband calls these “Greater Tots”, because grated up veggies turn into a healthy “tater” tot!

I have used several different veggies – broccoli, cauliflower and broccoli slaw. One time I used green beans but will not do that again as the flavor was too strong!

With the food processor, grate the veggie of your choice. Don’t be bashful – make a bunch. Mix 2½ cups of the grated veggies, with a bit of Cajun Spice (Tony Chachere), and 1-2 oz of shredded cheese – cheddar, mozzarella, pepper jack or whatever you have on hand. Mix well. Spray a mini-muffin pan with non-stick spray. Divide the veggie mixture up into all the 24 cups and press the mixture into each cup. Bake at 400 degrees for 45-60 minutes until they are good and crispy. This makes one large serving for yourself or 2 small servings if you feel like sharing. Use a narrow spatula to pop them out of the cups, and enjoy guilt-free crispy veggies. You can’t make too many of them! Change up the cheese for different flavors. Let me know how yours turn out!

Recipe: Greater Grilled Cheese

Greater Grilled Cheese

Single serving, double if you are having lunch with your honey

Mix together the riced veggie, spice, and egg.  Form into patties on plastic wrap or wax paper, I make mine bread shaped. I make sure each patty is on its own piece of plastic wrap and used the plastic wrap to help me put in in the skillet I have sprayed with oil.

Heat up a skilled, add nonstick spray.  I have actually put coconut oil in a spray bottle lately to get the good fats without the processed oil.
Place cauliflower bread shaped patties in the pan,

cook until golden.  Flip one patty,

Add the cheese to the cooked side now showing. Place the non turned patty cooked side down on top of the cheese.

Continue to cook, flip over and  until golden brown all.

Cauliflower Grilled Cheese

Broccoli Grilled Cheese

This health veggies sandwich makes a great Saturday afternoon lunch.

The cheese holds the patties together to make a great sandwich you can pick up and eat.

Recipe: Kohlrabi LowCarbonara

Kohlrabi LowCarbonara

When I was a kid we had some friends that had lived in Italy and practiced the motto “Food is Love.” They taught my family to make Carbonara, the Italian classic. I have finally found an amazing substitute for the pasta in traditional carbonara – spiralized kohlrabi! The flavor and texture are wonderful – you won’t miss the pasta! This recipe serves 3-4.

  • 1 lb bacon
  • 1  small onion
  • 3+ pods of garlic
  • 2 1/2 – 3 lbs kohlrabi
  • 4 eggs
  • 5 oz parmesan

Wash, chop off the bottom, and peel the outer skin from the kohlrabi with a vegetable peeler. Spiralize the kohlrabi. Cook the bacon and onion together until crispy and brown – I like my onions and bacon well done. Add in the garlic just before the bacon and onions are done. Add the kohlrabi to the bacon mixture, toss and cover. Let cook 15-20 minutes, stirring occasionally. Then combine the eggs and parmesan, then add to the hot mixture. Stir and cover.

Simmer another 10-20 minutes until the kohlrabi is soft, the eggs are cooked and the cheese is melted. It takes much longer than you think for the Kohlrabi to cook. Plate your portions and top with grated parmesan if you would like and of course black pepper.

Let me know how yours turns out!

You can almost taste the goodness!