Getting Started on the Ketogenic Diet

Over 40 Keto Solution

As a person gets older, he or she experiences a decline in the hormones and they start losing muscle. In turn, the body is only able to burn a few calories even when you try to stay active for longer periods. The Over 40 Keto Solution is a health bulletin that has been designed for adults who are over 40. This program shows some of the ways that they can use to meltdown as much as seven pounds in seven days. This is why the author calls this program the 7-In-7 Formula. Instead of starting this program blindly, you will be able to know about the four hidden dangers that come with it before starting the ultra-low-carb ketogenic diet. Relying on the medical industry to lose weight because of your age can cause great harm to the body, and can force the body into premature menopause. In addition to that, dieting is not the solution for over 40 because it puts the body at a much higher risk for conditions such as heart disease, diabetes, high blood pressure, and even early death. Therefore, with this program, you will be able to know how to accelerate fat loss, boost daily energy, and even protect yourself from early aging. Read more...

Over 40 Keto Solution Summary

Rating: 4.8 stars out of 22 votes

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The Over 40 Keto Solution Review

Highly Recommended

Of all books related to the topic, I love reading this e-book because of its well-planned flow of content. Even a beginner like me can easily gain huge amount of knowledge in a short period.

This ebook served its purpose to the maximum level. I am glad that I purchased it. If you are interested in this field, this is a must have.

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Healthy Tasty Low Carb Recipes

Let us make you an EXPERT in the kitchen with our easy to make low carb recipes. You don't have to be a trained chef to create gourmet dishes. Our easy to follow directions will make you an expert culinary aficionado. Our ingredients are carefully researched both for taste and for their health effects. We have worked around the clock to find ingredients and develop recipes that taste great and are good for you Don't let the enticement of forbidden culinary delights play havoc with your health. Whatever you love and yet must stay clear of, we have delicious alternatives for you. All of the following recipes have a carb count of no more than 50 carbs per serving (at the highest) . In fact everything here has been created so that it falls between 2-50 carbs per serving. In the following pages you will find over 300 of the most complete and delicious low carb recipies anywhere. We found scrumptious recipes and changed them to their low-carb counterparts. They are delicious, delightful and...

Low Carbohydrate Key Lime Pie from Debbie Cusick

Add ground nuts, sweetener and half the coconut extract. Pour all unto the bottom of a pie pan except for 2 tbsp. A clear glass pan is pretty. Spread all over bottom of pan and put in fridge to chill. In a small bowl whip the heavy cream until peaks form. Set aside. While it is being whipped you can bring water to boil. Mix the Jello with 1 3 cup boiling water until all the gelatine has dissolved. Then add cold water and stir. When gelatine is dissolved add the key lime juice if desired. For the next step I have found you need a big bowl with HIGH sides. Slowly add in the cream cheese (I add each 8-oz package in 4 chunks) and continue to beat with a mixer at slow speed. After all cream cheese is added put in the remaining coconut extract and beat at high speed until smooth. Then using low speed blend in the whipped cream. Using spatula, scrape into the pie pan and spread around. Sprinkle remaining nuts on top. Chill for at least 2 hours so jello can set....

Are lipolysis and the secondary process of ketosis safe

Lipolysis results in the creation of ketones (that's ketosis), a perfectly normal and natural function of the body. Unfortunately, ketosis is often confused with ketoacidosis, a condition found in a Type I diabetic person whose blood sugar is out of control and who cannot produce insulin. Some individuals may experience side effects from ketosis such as bad breath, but the vast majority of individuals do not develop medical problems. Research shows that chronic ketosis without caloric restriction poses no danger to your heart, kidneys, blood or bone health.

No matter what I do I cant get into ketosis or the shade of purple on the LTS is very light What am I doing wrong

There are many reasons why a person's lipolysis test strip would be varying shades of purple. Each person's metabolism is different and therefore will turn the sticks a varying degree of purple. In addition, the time of the day, whether or not you exercise and what you ate at your last meal will all affect the test strips. Don't worry about the exact level of ketosis indicated by the strip. The important thing is to see how your clothes are fitting and what the scale says. And, remember, you don't necessarily need to use the strips at all.

All Carbs Are Not Created Equal

To complicate matters still further, carbohydrates are comprised of several sub-groups, which include dietary fiber, sugar, sugar alcohol and other carbohydrates-a kitchen-sink grouping of gums, lignans, organic acids and flavenoids. (These individual items can be assayed.) The FDA requires that a nutrition label include the total carbohydrates. The amount of dietary fiber and sugar must also be listed. However, the law does not require that other carbohydrate subcategories appear. Some manufacturers voluntarily include the sub-categories of sugar alcohol and other carbohydrate. Not all types of carbohydrates behave the same way in your body. For example, when your body digests table sugar, it turns immediately into blood sugar. So sugar and most other carbohydrate are what we call digestible carbohydrate Other carbs, such as sugar alcohols, have a minimal impact on blood-sugar levels still other carbs, such as dietary fiber, pass through your body without having an impact on your...

Whats Up Doc They Myth Of Carbs And Carrots

However, the high GI and related drop in the reputation of carrots is quite misleading. Firstly, it's important to understand that carrots don't have all that many carbs. One large carrot has about 7g of carbs. Glycemic index testing is performed by feeding volunteers 50g of useable carbohydrate for various foods. That's seven large carrots, or about a pound and a half of pure tuber goodness. Hope you're hungry

The Complexities of Carbohydrates

When doing Atkins, you will control the number of grams of carbohydrates you eat and will focus on certain food groups rather than others. One reason you will need to do this is because not all carbohydrate found in food is created equal. Most carbohydrate is digested by your body and turned into glucose-and most nutritionists refer to this as digestible carbohydrate. However, some carbohydrate can be digested by your body but not turned into glucose (glycerin is one example), and some carbohydrate is not digestible at all, such as fiber (see Fiber A Form of Carbohydrate, opposite) and is therefore eventually excreted by your body. These last two types of carbohydrate don't have an impact on your blood-sugar levels. Understanding the different behavior of carbohydrate in your body can help you make smart food choices. But you cannot necessarily rely on food labels. Recently (in 2001) the Food and Drug Administration (FDA) rejected a request by numerous health food manufacturers to...

Macronutrients 621 Carbohydrates

Starchy tubers and grains provide important energy and satiation in most diets. Sugars provide sweetness and are involved in numerous chemical reactions during extrusion. Control of carbohydrates during extrusion is critical for product nutritional and sensory quality. Extrusion conditions and feed materials must be selected carefully to produce desired results. For example, a weaning food should be highly digestible, yet a snack for obese adults should contain little digestible material. A comparison of how a single formulation may be altered to achieve both goals is shown in Table 6.2. Extrusion conditions can be manipulated to produce digestion-resistant starch (RS) by several mechanisms. As branches are removed from amylopectin molecules, they could react with other carbohydrates in novel linkages that cannot be digested by our enzymes. Theander and Westerlund (1987) reported such transglycosidation in extruded wheat flour, but analytical limitations have made it difficult for...

The Bottom Line on Carbohydrates

Carbohydrates sugars and starches are the main source of fuel for our bodies. When we choose carbohydrate-rich foods, our best bets are fruits, vegetables, whole grains, and legumes, because these foods are also rich sources of health-promoting vitamins, minerals, phytochemicals, and fiber. But like all calories, extra calories from carbohydrates beyond those we need to replenish the energy we burn are converted to fat and stored in our fat cells. Non-caloric sweeteners seem to be a safe alternative to sugar for most people, but the foods that contain them are often nutritionally empty and their use in home cooking is limited. The so-called natural sweeteners are no better for you than sugar.

Complex Carbohydrates

Found almost exclusively in foods of plant origin, complex carbohydrates are long chains of molecules of the simple sugar glucose. The complex carbohydrates in plant foods can be divided into two groups starch and fiber. Fiber-rich diets, which include ample amounts of whole-grain foods, legumes, and fresh vegetables and fruits, have been linked with a lower risk of several diseases. Nutrition scientists are just beginning to understand the role of dietary fiber in maintaining health. Fiber appears to sweep the digestive system free of unwanted substances that could promote cancer and to maintain regularity and prevent disorders of the digestive tract. Fiber also provides a sense of fullness that may help reduce overeating and unwanted weight gain. Diets that are rich in fiber and complex carbohydrates have been associated with lower serum cholesterol and a lower risk for high blood pressure, coronary artery disease, and some types of cancer. But does this mean that it's okay just to...

Whats Wrong With Carbohydrates

If you mean what's wrong with a spear of broccoli or a bunch of spinach, the answer is nothing, they're magnificent foods. When I speak negatively of carbohydrates, I'm referring to the unhealthy ones-those lurking in the sugar bowl and the bin of white flour, along with milk, white rice and processed and refined foods of all kinds. I also must include concentrates, such as fruit juices. During the weight loss phase of Atkins, even your intake of potentially healthy carbohydrates such as fruits and whole grains must be controlled. Once you've bid adieu to your extra pounds, you can return to fruits and some starches to the degree that they won't upset your metabolism and reactivate the cravings that result in weight gain. But the refined and processed foods I've just mentioned simply aren't good for you-ever. Am I advocating a high-fat diet Not in the long run. As you increase the percentage of carbohydrates, while advancing through the different phases of Atkins, the percentage and...

Best Cheesecake Recipe in the Entire Low Carb World from R

Spray a spring-form pan with a non-stick spray. In a large bowl mix eggs, cream, sweetener, and extract. Add cream cheese in 2-oz chunks for easier beating. After all the lumps are gone pour into the pan and bake for 50 to 55 minutes. (mine took 60). Cool all the way. I left in fridge overnight. 9 carbohydrates per piece. (12 pieces per pie) Can add whipped topping or strawberries, but I found it too good to add anything.

Are nuts and seeds okay on this phase of Atkins even though they have carbohydrates

As you know by now, Atkins is not about eating no carbs. It is about controlling carb intake and eating those that are most nutrient-dense. Different nuts and seeds have different percentages of fat, protein and carbohydrate. I don't recommend eating them during the first two weeks of Induction. But now (in OWL), if you are continuing to lose steadily, you can try introducing some nuts (see The Power of Five in this chapter) and see if they fit into your Ongoing Weight Loss regimen. Note, however, that nuts and seeds may contain mold, which could trigger an allergic response.

The Carbs That Count

The fact that fiber is not converted to blood sugar makes for an interesting benefit for people doing Atkins, allowing you to sneak in a few extra carbs in the form of high-fiber foods. Let me explain what I mean by sneaking, because it is most definitely not the same thing as cheating. Let's compare a cookie made of white flour and sugar with a couple of fiber-rich crackers. Both contain 10 grams of carbs. But there the similarity ends. Eat the cookie and you'll send all 10 grams of carbs coursing into your blood stream. But when you chomp into the crackers (which have, say, 4 grams of fiber) only 6 of those 10 grams impact on your blood sugar. Basically, you can deduct the grams of fiber from the food's total carb count. I call the net number of grams, The carbs that count when you do Atkins. In the case of those crackers, you got a 4-gram free ride. Consider the possibilities By merely choosing fiber-rich foods over their flab-inducing, refined counterparts, you can benefit your...


Carbohydrates are compounds consisting of carbon, hydrogen, and oxygen atoms bound together in chains of varying lengths. Sugars are simple carbohydrates. Simple sugars, such as glucose, are small compounds containing 6 carbon atoms.Table sugar, or sucrose, is a larger sugar molecule with 12 carbon atoms. Sugars are found in sweets and, to a lesser extent, in fruits and vegetables. Starches are complex carbohydrates consisting of long chains of simple sugars bound together. They are found in such foods as grains, bread,peas and beans, and many vegetables and fruits. Carbohydrates are the body's most important source of food energy. Fats and proteins can also be burned for energy, but the body uses carbohydrates first. If no carbohydrates are available,the body then burns fat. However, if fats are burned with no carbohydrates present, toxic compounds called ketone bodies are produced. If too many ketone bodies accumulate, a condition called ketosis develops, and the blood becomes...

Jamies Crabbie Spread

It's fabulous briefly broiled or baked at 400 until bubbly and browned, but what to put it on is a bit of a problem on low-carb. I tried Wasa crackers, which came out rather soggy, and not very good. Portobello mushrooms might work better as a base. Or stuff it in some celery sticks, or use rounds of zucchini as a base.

Cream cheeseBleu cheesePesto Thingy from Barbara Ashley

Let the cream cheese come to room temperature. Mix in the blue cheese. Line a small Tupperware container or the like with wax paper. Spread half of the cream blue mixture in the container. Put a thin layer of pesto, followed by a thin layer of the sun-dried tomatoes. Spread the rest of the cream bleu cheese mixture in. Cover and refrigerate. I eat this with WASA (even though they have more carbs than I would like).

Teresas Chicken Paste

Take first four ingredients and combine in food processor w metal blade. This is the basic paste or dip. Then make a layer of lettuce and cheese. Fairly simple. Way too much food for two people, we'll be eating it with pork rinds for days, and I'll probably have to eat it for a couple of meals. There are about 10 carbs in a packet of taco seasoning, but it is so much food, a serving will make that negligible.

Curried Pumpkin Seeds from Mae West

Combine the curry powder, garlic and hot water mix until blended. Add 1 cup water and salt. Heat to a simmer, stirring constantly. Add the pumpkin seeds, and simmer for 5 minutes drain. Spread the seeds on a cookie sheet, brush with a little melted butter and sprinkle with additional salt, and perhaps some cayenne pepper. Toast under the broiler until lightly browned. Makes 2 cups. About 40 seeds equals about 7 carbs.

Savory Black Soybean Loaf

Note This tasty bread is easy to make and is gluten-free. It is best baked in mini loaf pans (3x6 inches or similar). Use three pans for this recipe. Black soybeans are low in carbs and rich in fiber and protein. You can freeze this bread, too. One loaf has 11.7 grams of carb. Serving size, one slice. Carbs per serving, 1.2 grams of carb. Ingredients

Carolines Shake Recipe

Blend all ingredients on high speed until no visible pieces of ice or cottage cheese remain. This makes a vanilla shake containing roughly 330 calories, 5 carbs, 21 grams of protein and 25 grams of fat. For a bigger shake, use 1 3 cup each egg sub, cheese, water and cream instead of 1 4 cup each, add 3 more ice cubes, 3 more Equal tablets and a teaspoon more protein powder. The larger shake contains about 450 calories, 7 carbs, 34 grams of fat and 28 grams of protein.

Debbie Cusicks Pancakes

Mix all ingredients together with a wire whisk or hand mixer. Allow mixture to sit a few minutes. If at the right consistency the mixture will seem pretty thin. Cook on a greased, pre-heated griddle (I just spray the griddle with Pam). Mixture will seem pretty thin and runny when you pour it on the griddle but it puffs up nicely when it cooks. However because it is runny you don't get nice round pancakes, but more irregular shapes. Makes about a dozen pancakes and serves two. The only carbohydrate comes from the flax meal that has 8g carbohydrates per 1 4 cup but also 8g fibre. I don't have the carbohydrate count for nut meal right now. I served them topped with fresh strawberries that have gone through the microwave a bit to create more of a strawberry syrup.

Lilaloves Chocolate Cake

Without frosting the whole cake has about 35 grams of carbohydrates. 1 like the cake the way it is without any frosting it is very moist. But for real cake and frosting lovers, I developed this frosting for my father who is a diabetic and with a few changes made it for us low carbohydrates eaters.

Coconut Almond Muffins

Mix all ingredients together except the oil. Take oil and put 1 tsp. in the bottom of each muffin cup (12 cups). Then spoon the batter in on top of the oil into the cups. Bake at 400 for 15-20 minutes. Makes 1 dozen muffins. Each muffin has 7g carbs and 2g fiber - and 6g protein.

Oonas Brazil and Pecan Nut Bread posted by Alicat

Here it is, the incredibly delicious nut bread recipe first posted a year ago to the low-carb group. Makes a wonderful breakfast food for all of you who are sick of eggs. BUT - each slice is 5.3 carbs (1 8 the total recipe) so don't eat the whole thing at once, okay Total carbs (run through Netzer) is 42.4 Per serving (8 pieces) 5.3 Extremely good reheated

Cheryls Special LoCarb Bread for the Bread Machine

Bake according to manufacturers directions for regular crust bread. During the later part of the kneading cycle you may sprinkle 1 TBS sesame seeds over the surface of the flour ball. Makes approximately 20 thin slices at around 2.7 carbs each piece. Oatmeal bread substitute 1 2 c. oat flour for the soy flour and sprinkle with a few flakes of oatmeal during the kneading cycle. around 3.2 carbs per slice Rye Bread Substitute 1 2 c. rye flour for the soy flour and add 1 T caraway seeds. around 3.8 carbs per slice

Homemade Tortillas posted by Annie Oops

These are 4 carbs each - for if you are really ambitious and want to make them right away and can handle a teeny bit of flour-- (approximately 2 tsp. per tortilla) Mix dry ingredients together and add oil and water. (can use food processor if you have one, or, by hand will work too). Knead about 3 minute and separate into 12 balls. Dust counter and rolling pin with extra soy protein isolate as often as you need to keep the dough from sticking. Roll each ball as big and thin as you can shoot for about 8 across. Place in ungreased frying pan preheated to medium heat. Cook until brown spots appear, turn and cook other side. Repeat till all are cooked. Put in plastic bag while still slightly warm to keep them nice and soft and store in fridge. Each one has 4 carbs. Fry each in oil to crisp if you are going to make tacos or taco salad with them

Melissas Fabulous Brownie Recipe

OR, to h*ll with the oven beat it up and grab a spoon *grin feel free to tweak. I was thinking maybe protein powder instead of Atkins To save on carbohydrates Thirdly, I might try using chocolate extract rather than vanilla. The brownies weren't quite chocolatey enough for me, but I didn't want the extra carbs of dumping in another 1 4 cup of cocoa.

Stewed Rhubarb with Vanilla Cream

The rhubarb mixture is also delicious as a warm sundae topping for ice cream (lo-carb of course ) Total calories - 230 calories, 16.2 grams of carbs Per serving - 115 calories, 8.1 grams of carbs NOTE - This can also be made with 1 cup of rhubarb and 1 cup sliced strawberries.

Best Cheesecake Recipe

In a large bowl mix eggs, cream, sweetener, and extract. Add cream cheese in 2 oz chunks for easier beating. After all the lumps are gone pour into the pan and bake for 50 to 55 minutes. (mine took 60). Cool all the way. I left in fridge overnight. 9 carbs per piece. (12 pieces per pie) Can add whipped topping or strawberries, but I found it too good to add anything.

Pumpkin Custard from Debbie Cusick

Combine all ingredients with fork, wire whisk or hand mixer. Pour into small (2-cup) buttered casserole dish. Bake at 350 degrees F for 30-35 minutes. Can be served warm (yummy) or cold. When cold it is really good topped with whipped cream. Has 8g carbs and 2.3g fibre.

No Bake Light Creamy Cheesecake from Luminaria

1 2 cup sugar (equiv. in favourite sugar substitute) (.861 per packet of nutrasweet, I use 4 3.44 gr.) 8 oz sour cream (9.8 gr.) 2 teaspoons vanilla (1.06 gr.) 1 cup plain (liquid) heavy whipping cream (6.6 gr.) Several fresh strawberries (4 berries 2 gr.) (.5 carbs each)

Enchanting Chocolate Mint Truffle Delights

Note Use a good quality unsweetened chocolate like Callebaut, Vahlrona or Scharffen-Berger (perhaps you have a favorite). Bakers chocolate is very grainy when used in low-carb sweets so it's not recommended. Total carbs 99. You can pipe the mixture into different types of cups for something different or pleasing to the eye. You can also vary the flavoring as you like. Bourbon is especially good with chocolate.

Asparagus Ala Katsiki

Total Carbohydrates 48, Carbohydrates per Serving 8. Asparagus and creamy goat's cheese is a natural combination. If you want to get very fancy a few droplets of truffle oil can simulate the effect of marvelous truffled goats cheese over the finished dish.

Spinach Quiche from Annie Oops

Blend or beat 4 eggs and 1 2 cup cream. Cook spinach (10 oz package of frozen works fine) drain. I sometimes just defrost the spinach and toss it into the blender with the eggs and cream. Fry a tbsp. or so of chopped onion in a bit of butter (or more, but count the carbs). Grate cheese (I like Gruyere with spinach).

Crustless Pizza from Cyranna

I put a layer of mozzarella cheese on the bottom of a medium tupperware dish, then put some sausage, black olives, pepperoni, and a little pizza squeeze over it (4 carbs per 1 4 cup, and I used about that, maybe less) then I put more mozzarella cheese on top, with more pepperoni. Then I nuked it until the whole mixture was bubbly and melted, then I put it in the fridge. It set, then I cut it into 8 slices. (I am estimating the whole thing has about 10 carbs.)

Cabbage and Tofu Soup

Total Carbohydrates 30. Delicious If you like a Chinese flavor, add the sesame oil. For a Southeast Asian flair, and my favorite, garnish with the cilantro, green onions, chilies and a squeeze of lime. Taking a trick from Vietnamese beef noodle soup, the boiling soup can be poured over extremely thinly sliced raw beef. The heat of the soup will cook it through.

Tinas Baked Whole Salmon with Shrimp Parsley Sauce

2 whole 2-pound farm salmons or 1 4-pound wild salmon 2720 cals 0 carbs 4 tbsp. butter 204 cals 0.2 carbs 2 tbsp. lemon juice 8 cals 2.4 carbs 1 2 cup dry white wine 70 cals 0.4 carbs 2 tbsp. butter 204 cals 0.2 carbs 1 tbsp. flour 32 cals 6.8 carbs Salt and pepper 2 cups whipping cream 960 cals 16 carbs 2 tbsp. fresh chopped parsley 4 cals 0.6 carbs 1 can medium shrimp, drained 90 cals 0.9 carbs

Georges Lettuce Wraps

Take large lettuce leaves and make a taco shape. I found they work and taste better when doubled. Lay in some of the meat mixture, top with some good shredded cheese and enjoy. Yes, the salsa has carbs. Yes, we were inspired by the Chili's commercials. It was a great new experience and I'm sure we'll do it again.

Tinas Corned Beef and Cabbage

3 - 4 pound corned beef brisket 4,032 cals 0 carbs 1 2 medium head of cabbage 86 cals 20 carbs 1 tbsp. prepared mustard 5 cals 0.3 carbs 2 tbsp. brown sugar Sugar Twin 2 carbs 1 4 tsp. ground cloves Nutrition facts based on a four pound brisket serving six. Total recipe - 4,125 calories 22.3 grams of carbohydrates Per serving - 688 calories and 3.7 grams of carbohydrates

Porkrind Veal Parmesan from Mickey Chenery

1 finally gave it a try with a nice piece of veal. I crunched em up fine and added spices of the Italian type. I dipped the veal cutlet in egg and covered liberally with the mixture. I then seared the meat in olive oil till golden. Put the meat in a baking dish and cover with sauteed mushrooms and a little tomato sauce. Then of course drown in a nice Italian cheese mixture. I used Sargento's 6 cheese Italian. 0 carbohydrates Bake at 375 for 35 minutes until cheese is golden. AWESOME No pork rind after taste at all. Just like mamma used to make Bon Appetit, my lo-carbin buddies

Kims Chinese Style Minced Beef

1 take the beef brown in butter and onions with a couple splashes of soy sauce. I cover that, and let it simmer about a half to a full hour to get the meat tender. Then I add fresh mushrooms, broccoli, snow pea pods, and believe it or not the baby corn is fairly low in carbs. I toss a few of those in there, and cook until blanched. Then I toss it on a plate and away we go. We enjoy it. If the sauce is too runny for you, you can beat up a few egg yolks and stir that in before the veggies, but you have to let the sauce cool a bit, otherwise you will have beef drop soup.

Danielles Boneless Pork Chops with a BAM

Cook that down a bit before pouring over the pork. Make sure you use a spatula so that none of the delicious seasoning stays behind in the pan. As far as I can tell this has virtually no carbs. Since I just add a little spice and not in measurable teaspoons it really shouldn't count as more than 1 gram for the entire dish.

Cauliflower and Ham Gratin

Spray 11x7 baking dish and spread cauliflower. Sprinkle with ham. Make cheese sauce and pour over. Cut butter and cheese into pork rinds until crumbly (I used food processor) and sprinkle on top. Bake 25 minutes until bubbly. Serves 4 8 carb, 3 fiber (5 NET carbs), 472 Calories, 35 fat, 28 protein (includes cheese sauce) This is very similar to, but even better than, the one on the left.

Scotts Salisbury Steak

The original recipe used breadcrumbs and onions. I didn't have any problems with the patties falling apart without the bread crumbs. They taste just fine without the onions if you want to cut a few carbs. Since it's hard to buy 1.5 lbs. of beef, I buy 2 lbs. and make 6 patties. I put 1 3 cup of soup mixture in the beef. Carbs are about 26 for the whole recipe without onions.

Chicken with Basil Cream Sauce

Cook the chicken any way you like. (I sauteed the breasts in frying pan, then lowered the heat, covered and cooked about 10 minutes until no longer pink inside). Sauce in large skillet bring broth and seasonings to boil. Let cook until about 1 2 volume. Stir in cream, and again cook down until about 1 2. Whisk in prepared pesto and Parmesan. Serve over chicken. (Sauce makes enough for 5 chicken breasts 2 carbs)

Chicken Fajita Casserole

Brown chicken in oil, and stir in seasonings. When chicken done, remove from pan. Add onions and peppers and cook few minutes until crisp-tender. Put chicken into casserole dish. Top with onions and peppers. Spread salsa on top and sprinkle with cheese. Put under broiler for few minutes until cheese bubbly and melted. (Serves 3 9 carb (7 NET carbs))

Baked Salmon Italianne

Mix mayo and ketchup to make Russian Dressing. Heat tomatoes in water in microwave for few minutes to plump. Spray casserole dish with Pam. Lay salmon pieces in and cover with dressing. Cut up tomatoes and lay on top sprinkle with chopped onion. Bake at 400 for 20-25 min. Put under broiler for just a few minutes to brown top. Serves 2 6 carb (5 NET carbs)

Crispy Chicken with Honey Mustard from Anne Van Dyke

Just experiment with the above there are no carbs in it and boy does REAL mayonnaise beat the low fat junk I have eaten for so long Add above ingredients to taste. If you have added too much sweetener as I did, add a little more mustard to balance out. I used powder equal. Will try stevia next My calculations are that there are less than 10 carbs for the whole thing

Crab Stuffed Zucchini

Discard ends of zucchini and cut in half lengthwise. Microwave 3 min. Scoop pulp of zucchini out, leaving shell. Chop pulp and mix with all ingredients, using only 1 2 cup mozzarella. Place zucchini shells in baking dish and fill with crabmeat mixture (it will overflow the shells). Top with rest of mozzarella and bake 2030 minutes until cheese is lightly brown. Serves 2 11 carb (8 NET carbs)

Chicken and Broccoli Alfredo from swingley

Slice up a couple skinless, boneless chicken breasts and place in frying pan preheated with a liberal amount of olive oil and a couple teaspoons of butter. Add dried minced onion and pepper. Turn chicken until mostly cooked. Add a liberal amount of fresh sliced mushrooms and allow to simmer until the mushrooms are tender. Then add 1 2 jar of Alfredo sauce (Ragu has Classic Alfredo, Garlic Parmesan and 4 Cheese flavors - all are low carb and high fat - there are other brands out there equally as good). Stir well and continue to simmer to heat the sauce. Add steamed broccoli (steamed on the side at the same time the chicken was cooking). Stir and simmer until the broccoli is nicely coated with the sauce.

Breaded Scrod with Basil Mustard Sauce

Put fillets in baking dish, brush with lemon juice and add salt & pepper. Process bread, garlic and oregano in food processor until fine crumbs form. Add little olive oil. Evenly divide crumb mixture and pat over fish. Bake 12 min, until flaky and done. Meanwhile, in blender, puree basil leaves with olive oil and dash salt & pepper. Press sauce through sieve. Whisk in mustard and spoon around fish. Serves 4 6.5 carbs (3.5 NET carbs)

Lemon Marmalade adapted by Tina Mac Donald

Wash the lemons thoroughly in warm water, remove the stalks. Cut each lemon in half and squeeze out the juice. Remove the seeds and cut away pulp and excess pith. Tie the pulp, pith and seeds loosely in a muslin bag (actually I use a clean Jay-cloth towelette). Slice the skins into matchstick strips and place these in the cooking pan with the juice, and add water until lemon matchsticks are just covered. Tuck the muslin bag into the pot, bring to the boil and simmer until the strips of lemon skin are very tender. Remove the muslin bag and squeeze out any liquid. Add the Splenda and bring to the boil until it is fully dissolved. Take off the heat and let cool slightly. Taste for sweetness (carefully - this is hot) and add more Splenda to taste. Dissolve the gelatine in a little hot water, and stir thoroughly into the marmalade mixture. Pour into hot clean jars and seal. Store, when cool in the refrigerator. Makes 2 pints or 4 cups (64 tablespoons). Total recipe1 - 83 calories and 53...

Italian Casserole with Crust

Brown ground beef and onion. Drain. Stir in sauce. In bowl, mix mozzarella and sour cream. In another bowl, mix protein powder, isolate, baking powder and eggs. Pour hot meat mixture into 2 qt baking dish. Spoon cheese mixture over. Drop dough by Tablesps, then take spatula and smooth over top. Mix melted butter and parm and spread over dough. Bake 18-25 min until golden brown and topping is done. Serves 3 10 carb (9 NET carb). Can use Atkins baking mix and eliminate the baking powder - this will add some carbs, though

Bobotie S African Lamb Curry

Brown lamb in pan and remove. Melt some butter and brown onions. Return lamb to pan and add curry, splenda, s&p. Remove from heat and stir in lemon juice and apple. Pour mixture into casserole dish. Mix eggs, cream and nutmeg and pour on top of mixture. Bake 45 min. Serves 3 9 carbs (7 NET carbs).

Beef Bean and Cheese Tostadas

Using parchment paper, microwave each slice of provolone for 1-2 min until brown and crispy. Brown ground beef & onions, drain fat. Add spices and drained beans and heat. On each provolone shell, layer meat mixture, top with tomato, then cheese. Serves 2 9.8 carbs This is a little high in carbs, but tasted SO good.

My Original Patented Hot Spicy Lc Bbq Sauce from Chuck Dudek

Warm over low heat until butter is melted and ingredients are blended. This sauce is intended to be served at the table, southern style, not used to baste the meat. I suppose you could baste the meat with it, but since there's not much sugar in it, you won't get the burnt sugar flavour that people like. Plus, you won't be able to count how many carbohydrates you are consuming because you won't know how much ends up on the coals. 62 grams in the whole batch. 0.9 grams per tablespoon and well worth it.

Christys Peanut Butter Cups

Melt butter and chocolate in microwave. Be careful not to burn the chocolate. Add splenda and mix well. Spoon some chocolate into a mini muffin tin pan lined with tiny paper muffin cups. Put in freezer few minutes until hard. Spoon little blob of peanut butter on top of each candy, and top with more chocolate. Freeze, and keep in freezer. Total 26 carb (20 NET carbs). Makes about 12 1.7 carbs). I added a little liquid Splenda to my peanut butter. These are addictive

Leftover Chicken Stock from Tina Mac Donald

Simmer on low heat for 1 1 2 hours. Strain through a sieve, discarding all solids (including any actual meat, which will have the texture and flavour of cardboard by the time the simmering is done). Refrigerate overnight, and remove hardened fat (if you want low-cal low-carb). Use in any recipe that calls for chicken bouillon or stock. One chicken makes about 4 cups of stock.

Pumpkin Cheesecake Bars

Blend crust ingredients in food processor until blended. Press into an 8x8 greased pan. Bake at 350 for 15 min cool slightly. Meanwhile, make filling Blend all ingredients until smooth. Pour over crust and bake 35 min until set. Cool and cut in bars. 16 bars 3 carbs (2.2 NET Carbs)

Peanut Butter Cookies

In mixing bowl, cream butter and sweetener. Add eggs and beat well. Add peanut butter and vanilla and blend well. Add protein powder, salt and baking soda. Mix to form a moderately stiff dough. (I used food processor). Place by rounded Teasps on cookie sheet, press down with fork, and bake in preheated 300 oven for 15-20 minutes. Total 43 carb (37 NET carbs). 20 cookies 2 carbs

Pepperidge Farm Geneva Cookies

Heavily spray a cookie sheet with cooking spray. Beat whites with cream of tartar until almost stiff. Add cinnamon, nutmeg, and sweetener and beat until stiff. Beat in vanilla. Fold in almond meal gently. Spoon onto cookie sheets in small mounds. Bake until lightly browned on top and slightly firm to touch, about 12 minutes. Melt chocolate. Dip or drizzle cookies with chocolate, then sprinkle nuts over. 32 carb (18 NET carbs). Makes 30 .6 carbs.

Variations on Sugar Free Pudding Mixes

The sugar-free pudding ranges from 6 to 8 carbohydrates per serving, WITHOUT milk added. When we use it in recipes, most of us use real cream, which has 6-7 grams of carbohydrates per cup, mixed 1 1 (or less cream even) with water or coffee. This turns into quite a very rich dessert and you can get up to 12 servings out of it rather than 4 or 6. Some people just use a tablespoon of the pudding mix in some cream and cream cheese for a nice treat. Or they drop a tablespoon of the dry mix into their shakes. You just need to count the carbohydrates and be aware. Another idea - mix a package of SF chocolate pudding (powder, not mixed) with an 8oz package of cream cheese. Form into about 24 little balls and roll in crushed nuts. Watch the carbohydrates in the nuts, though. Without nuts, the total carbohydrate count comes to about 40. So, this is about 1.6 g per candy. Keep refrigerated.

Mouth Watering Chocolate Chip Cookies

Cream butter, add sweeteners and egg and combine well. Add all remaining ingredients except chocolate and mix well. Shave chocolate into bits and chunks with paring knife and stir into batter. Spray cookie sheet with non-stick spray. Drop batter by spoonsfuls, making 24 cookies. Bake about 15 min. Total 45 carb (38 NET carbs). Makes 24 cookies 2 carbs. These were some of the best cookies I ever had. I admit I was wary of adding unsweetened chocolate, so I cheated and added 2 T of regular semi-sweet choc chips. But the cookies would have been great without the chocolate, so you can save some carbs that way. You also might want to use Atkins Endulge or other low-carb chocolate bars.

Lilahs Maple Walnut Ice Cream

The way I made it, the entire recipe had 32.5 grams of carbs (24 grams for the cream, 8 grams for the Splenda, 1 2 gram for the SF maple syrup). If you were to use Equal it would be only 24.5 grams for the entire recipe. My recipe made 4 cups which is either 4 one cup servings at about 8 grams each or 8 one-half cup servings at 4 grams each. If I had used Equal it would have been about 6 grams per cup and 3 per 1 2 cup hmmm thinking I'll use Equal next time.

Chocolate Chunk Cookies

Makes 36 cookies 1.5 carbs. (counts do NOT include the chocolate bars) *I didn't have the chocolate bars so I mixed the following 1 1 2 T butter Melt butter in microwave in 6 square plastic container. Stir in splenda and cocoa and put in freezer untill firm. Pop chocolate out of container and cut up. Nutrition counts using homemade chips 36 cookies 1.7 carbs

Kittys Chocolate Candy

2 squares unsweetened Baker's chocolate (8 carbs) 2 Tbs. butter (0 carbs) 1 2 tsp. Vanilla (optional, 0 carbs) 1 - 2 Tbsp. Heavy Whipping Cream (optional, 0 carbs) Depending on my carb intake (I stay in the 10 to 15 carbs per day range) I might add unsweetened coconut and or walnuts to the mix these add great fiber

Heavenly Spice Muffins

There have been a few posts lately about 'yucky' low carb bread and muffins. The following recipe has a texture like 'real' bread or muffins. I don't know where I got the recipe originally but the credit goes to low carbers Fern and Kathy. Preheat oven to 375F. Beat first 3 ingredients together, then add Splenda, maple and vanilla. Mix the cinnamon and remaining ingredients and add to above. Put into 12 paper cupcake liners in a muffin tin, or panspray oil, and bake for about 15-20 minutes. Can double the recipe, and get about 18-20 good size muffins, filling the muffin cups about 3 4 full. Can fill the muffin tins to the top and get about 9 larger muffins. These are really good and have lots of fiber. About 4 carbs per muffin but over 3 carbs fiber. Black walnuts, if you can get them, list 4 grams carbs but 2 grams fiber for the 4 oz

Annie Ooops Zucchini Hash Browns

I heat oil in my big cast iron skillet. Mix all ingredients together in medium sized bowl and drop by heaping tablespoons in hot oil. When brown on one side, turn and cook the other side. Stack on a plate and keep in warm oven 'till whole batch is done. You can top these with sour cream, or butter, or smother in gravy. Very low in carbs. I store in the fridge and heat and serve whenever I'm in the mood. This absolutely satisfied my craving for potatoes.

Tempeh Options from Cyndi Norman

Read the labels very carefully to get the low-carb versions many forms of tempeh are filled with carbs. There are some flavour variations, but, again, read the labels for full info. I like the seaweed flavoured kind. Soy tempeh can be very low in carbs, especially when you subtract the substantial amounts of fibre. Picking a brand will depend on what's available to you and personal taste. Each brand tastes a bit different. Tempeh is the only low-carb substance I have found that soaks up egg yolks in lieu of bread. It's not as absorbent as bread (nothing is) but it does work.

Spaghetti Squash Creativity from

5 servings at 14.5 g carbs each 6 servings at 12 g carbs each The smallest one I've ever bought yielded 3 c. strands. Larger ones may yield 3 c. per half of the squash For comparison, 1 c. spaghetti squash has 10 g carbs 1 c. cooked spaghetti noodles has about 40 g carbs

Christmas or Thanksgiving Dinner from Caroline Ghanbari

This year, I prepared nearly all these recipes the night before to allow the flavours to mingle. As a result, the effort required on the day was minimal and my family said each dish tasted significantly better than last year. (And of course, nearly everything was low carb this year, too ) So wherever you see *****, this is the point at which you can stop and refrigerate the covered prepared dish and finish it off in the oven the next day. The cauliflower and brussels sprouts are best cooked fresh right before you want to serve them to minimize the inevitable essence of cruciferous vegetable, but you can certainly chop and assemble the seasonings the night before. If you ate a big plate with one serving of each item plus either the pumpkin custard or the cheesecake, you'd end up eating 45 carbs, 15 grams of fiber and 30 ECC (roughly one day's carb allowance on PP or OWL) and you'd be stuffed for the rest of the day. Adjust serving sizes to your individual carb tolerance, and skip items...

Cranberry Walnut Cheesecake

1 4 cup flax seed meal (8 carbs, 8 g fiber) AS equal to 1 3 4 c. sugar (I used 1 tablespoon liquid saccharin, 1 2 level tsp. white stevia powder, 2 packets splenda and 1 packet Sweet One for 3 carbs) 1 tablespoon SF vanilla extract 1 tablespoon fresh lime juice 1 teaspoon grated lime zest Per recipe 70 carbs, 16 fiber, 54 ECC Per 1 10 serving 7 carbs, 1.6 fiber, 5.4 ECC

Introduction to Low Carb Elegant Dining for

This menu was developed to convince two individuals hovering on the brink of taking up a low-carbohydrate WOE that eating on this plan was not boring Recipes were chosen to illustrate the variety of foods that could be eaten AFTER INDUCTION. Plan to spend two or three hours eating, as each course is served separately. Your choice whether to accompany the meal with glasses of chilled white wine.

Curried Red Pepper Soup

Halve peppers, seed, and remove internal membranes. Place on aluminum-foil covered cookie sheet and roast at 450 degrees for 10 - 15 minutes, until skins start to turn black and bubble. Place in paper bag to steam and cool. When the peppers can be handled, remove skins and slice peppers into strips and place in a pan with onion, water, bouillon granules, curry powder, thyme, marjoram and garlic. Simmer for 15 minutes. Add cream cheese cut into chunks. Puree mixture in blender or food processor until smooth. Stir in cream. To serve, swirl a teaspoon of sour cream on the top of each bowl. Total calories - 1,351 Total grams carbs- 46.1 Per serving - 226 calories 7.7 grams carbs

The Plateau Busters Checklist thanks to Ted Carpenter

A lot of folks on the Atkins Diet are having plateau problems. I read about folks on a plateau for several weeks and wondering what to do about it. Here's what Dr Atkins suggests in his book Dr. Atkins' Super Energy Diet, copyright 1977.(out of print) This is his second book, following Dr Atkins' Diet Revolution. He devotes a chapter to If You Are Not Getting Results. I'll try to set this up as a sort of checklist you can use although much will be paraphrased and abbreviated. 6. YOU MAY NOT HAVE FOUND YOUR PROPER LEVEL YET - Reduce carbos still further, works in 4 out of 5 people, or ADD carbos while still remaining in ketosis. Try it and see. 20. YOU MAY HAVE TO COUNT CALORIES IN ADDITION TO CARBOHYDRATES - I have never said that calories don't count because I know of course that they do. I say that carbohydrates count more. If your case is especially difficult, you may have to count both. There is no question that a 1,500-calorie, 10-gram diet will take more weight off, and more...

Splendid Chocolate Frosty

Start whipping heavy cream with mixer. Add vanilla. When soft peaks form, add cocoa mix slowly, and continue beating until hard peaks form (only another 30 seconds or so) Put mixture in freezer. After 30 minutes, stir with fork to break up frozen parts around edges. Keep checking after about 20-30 minutes, and stir until it's cold enough and the right consistency. Tastes like a Wendy's Frosty. (Total 16.1 carbs - serves 3 5.4 ea.)

LowCarbohydrate Cooking

From altsupportdiet.low-carb Low Carb Irish Cream - from Low Carb Biscuits - from Dr. Low-Carbohydrate Cream-Cheese Frosting - from Jeri Low Carb Popovers a la Low-carbohydrate Pasta - from Anna and Low Carbohydrate Key Lime Pie from Debbie Best Cheesecake Recipe in the Entire Low Carb World ) from Davetjr's Decadent Low-Carb Pie Low Carb Peanut Butter Pie - found by Lindy's Low Carb Low-Carb Peanut Butter Spinach Cheese Pie (from Fran McCullough's Low Carb Low Carb Finnish Pancakes - from Wendy Chicken Low Carb Chicken Gravy - from Willy's

Frozen Chocolate Kisses

In separate bowl, cream cream cheese, add sour cream and cream and water. Mix well. Stir in pudding powder and blend well. Fold into the whipped cream. Using a pastry bag with a star tip, pipe hershey size kisses onto a sheet pan covered with wax paper. Place in freezer until solid, then store in freezer. (Total 47 carb (45 NET carb)). Makes 150 .3 carbs

Lasagna without Noodles

(I had leftover cooked spaghetti squash so I stirred it in before heating. I also put the casserole under the broiler for just a few minutes 'cause I like my cheese kind of brown and bubbly. This was real easy and tasted great. - watch the carbs in the squash and tomato sauce.)

MeltInYour Mouth Pancakes

Note They really do melt in your mouth and are about as easy to make as stuff you pour from a container. Serve them with butter and carb-free or low-carb syrups, fresh fruit, or blueberry sauce. If all you want to eat is pancakes, the recipe serves one. Combined with sausage, ham or something else, this is a serving for two. PREPARTION TIME 5 minutes. COOKING TIME 3 to 4 minutes. SERVING SIZE,three to four 3-inch pancakes. CARBS PER SERVING, 2.6 grams of carb. NUMBER OF SERVINGS 1 to 2.

Cauliflower Pizza Crust from Mary Whitney

1 steamed the cauliflower and put it in the food processor and came out with about 3 cups or so of processed cauliflower. Grated up the cheese and added 1 cup of cheese and the 2 eggs to the cauliflower and mixed well. If the cauliflower is still fairly warm it will begin to melt the cheese which helps keep it together. Spray a cookie sheet with non-stick stuff and spread out the cauliflower mixture. Put your favourite low carb toppings and top with the rest of the cheese. It makes about 4 servings, at least there are 4 of us and when dinner was over it was gone I think it would reheat well in the nuker as well. The carb count will vary with your sauce and any other toppings. I'm figuring its about 7-10 carbs per serving

Cinnamon Bread Pudding

2 cups cubed low-carb bread * Preheat oven 350F. Heat milk and butter in microwave until butter melted cool slightly. Beat egg until foamy mix in other ingredients except bread. Mix milk mixture and egg mixture add bread and stir. Spoon into ungreased 1 1 2 qt. Casserole. Place casserole dish in roasting pan and add 1 hot water into roasting pan. Bake, uncovered, 40-45 min, until knife inserted comes out clean. Total 14 carbs (11 NET carbs). Serves 3 3.7 carbs.

Three Cheese Bacon Burgers

1 pound lean ground beef (minimizes shrinkage) 812 cals 0 carbs 2 tablespoons Worcestershire sauce 20 cals 4 carbs 1 tsp. Tabasco sauce 0 0 2 tbsp. grated onion (about half of a 2 onion) 10 cals 2.4 carbs 4 tablespoons cream cheese 106 cals 0.6 carbs 8 teaspoons BBQ Sauce 2 carbs 8 slices bacon, halved and cooked 344 cals 1.6 carbs 1 2 cup Cheddar cheese, shredded 105 cals 0.5 carb 1 2 cup Monterey Jack cheese, shredded 100 cals 1 carb

Tasty Orange Spice Cookies

This recipe makes a soft, cake-like cookie. You can use 1 2 tsp. orange extract in place of the orange zest or omit it for a plain spice cookie. Leaving out the walnuts will lower the count by 8 grams and the fiber by 4. Total carbs 62 Note Makes about 40 cookies this recipe makes a soft, cake-like cookie. You can use 1 2 tsp. orange extract in place of the orange zest or omit it for a plain spice cookie. Leaving out the walnuts will lower the count by 8 grams and the fiber by 4. Total carbs 62


Note With so many Dr Atkins recipe books out we thought we may give you a variation to his bake mix so that if you wish you can use not only our recipes, but other recipes using Dr. Atkins low carb mix as a template and create many of your own low carb recipes for a fraction of the cost. CARBS PER SERVING, CARBS PER SERVING, CARBS PER SERVING, CARBS PER SERVING, CARBS PER SERVING, CARBS PER SERVING,

Sandwich Bread

Note Since this didn't rise much, I cut it in half crosswise, then cut each half into 4 slices so they were the size of regular bread. This is better toasted. Makes 8 slices 2. NET carbs Preheat oven 350. Mix all ingredients together. Pour into greased loaf pan. Bake 25 min. Total 44 carb (19 NET carbs).

Zucchini Pancakes

Salt, pepper, onion powder, (garlic powder for those who use it) 1 4 cup Atkins Bake Mix (or maybe Soy Flour ) 1 2 teaspoon Featherweight Baking Powder (0 carbs) A little water if you need it You can top these with sour cream, or butter, or smother in gravy. Very low in carbs. I store in fridge, and heat and serve whenever I'm in the mood. This absolutely satisfied my craving for potatoes I was such an addict

Chocolate Cake

Serve with Dr Atkins ice cream, whipped cream. Or the following frosting. Without frosting the whole cake has about 35 grams of carbohydrates. I like the cake the way it is without any frosting it is very moist. But for real cake and frosting lovers, I developed this frosting for my father who is a diabetic and with a few changes made it for us low carbohydrates eaters.

Faux Pasta

Note Serves 2 4 carb (2 NET carbs) *The vital wheat gluten I use (Hodgson mill) has 2 carbs and 1g fiber per Tbsp This was surprisingly good. I used about 1 2 cup water, and the dough was a little too sticky to roll out. I didn't want to add any additional flour, so I pressed with my hands until it was as flat as I could get it, then cut it in strips. Many of the strips fell apart, but I just dumped it all into the boiling water and boiled for 2 min, stirring most of the time. There is very little taste (just like real pasta) but this has a great texture.

Pizza crust by Diem

My soy flour was 8g - 4g fiber 4 g carbs for 1 4 soy flour My wheat flour was 22g -4g fiber 18g carbs x 3 54g carbs for wheat flour, which brings the grand total to 58g carbs for the whole pizza crust. 7.25 grams per slice (I got 8 slices out of the recipe) of course you have to add carbs for your pizza sauce and toppings.

Cheddar Cheese Bread

Note This is a nicely flavored bread. Quite dense and similar to a biscuit in texture. I have also made it using cottage cheese and some herbs for a different flavor. The cottage cheese version is good for use as a true bread for a sandwich (Way better than revolution rolls as a bread substitute ) This recipe can also be made using whey protein in place of the soy protein. I suspect you may also substitute Atkins bake mix for the soy flour but your carb counts will vary depending on the products you use. Soy protein however has 0 carbs.

Lilaloves Pie Crust

1 make a crust that tastes very good and is pretty low carb take a cup of macadamia nuts (for a 9 pie pan slightly more for a 10 pie pan) and coarsely grind with a chopper melt 3 tablespoons of butter and mix with the crushed nuts mix in 1 or 2 packets of sweetener (depending on your taste) then press the mixture into the bottom of a pie pan and bake for 10 - 15 mins at 400 degrees. I find that if you let it get pretty brown (almost burned) it tastes especially good (but that might just be me) at any rate let it get at least light brown. Let cool. Fill with whatever pie (cheesecake or what have you) you like if it's a pie that needs baking you just go ahead and bake again if it's one that just needs chilling that's fine too. Very tasty.

Mini Cheesecakes

I use miniature muffin pans (hors d'oeuvres size). Line with min paper liners. Fill to the top (about a teaspoon full) of the cup. Bake for 15-20 min. until the centre puffs and sets. Cool. Refrigerate covered. Makes about a week's supply of treats. I love it with a cup of coffee in the afternoon for a little snack (or a morning coffee break). Crystal Light has no carbs and is a great sweetener.

Eggplant Parmigiana

Note If you miss eggplant parmigiana - well, now you can eat it again. This is not a quick-to-fix meal, but if you can find the time to do it, you will be rewarded. Serve with Superb Rolls or Intense Garlic Bread Surprise. Carbs per serving 9.5 grams of carb. NUMBER OF SERVINGS 6.

Soft Crust Pizza

Note If you like soft, chewy pizza, here is a low-carb version that will please you. Soft and thicker crusts require more dough, though, which makes the carb count rise. Make this pizza an occasional treat - perhaps to keep you from running to a pizza parlor or calling for delivery. SERVING SIZE,1 slice (12-inch pizza). CARBS PER SERVING, (CRUST ONLY) 7.7 grams of carb. NUMBER OF SERVINGS 8.

Spicy Corn Chips

Crunchy, delicious, low-carb - and not drenched in fat. The dough needs to be rolled out and cut into chips. It is fairly easy to do but takes a little time. The results are highly rewarding. This recipe makes relatively mild chips increase the spices to suit your taste. SERVING SIZE,1 ounce of tortilla chips (about 12 to 14 pieces 1 by 1 inches). CARBS PER SERVING, 9.6 grams of carb. NUMBER OF SERVINGS 7 or 8.

Country Pork Ribs

I added a little guar gum to the sauce to thicken a little, but it was pretty loose (but tasty). We got four servings of meat, with lots of sauce left over. Carbs are hard to determine since you don't actually consume a lot of the sauce. You can substitute any other barbecue sauce. The meat just fell off the bones and was great

Shredded Beef

Serves 4 2.2 carbs (1.2 NET carbs) Can mix with barbecue sauce and serve over Atkins Rolls, or top with grated onion, shredded jack cheese and salsa. (Carbs for these items NOT included above) I use chuck because it is the most tender and moist stew. Also, I couldn't manage the 2 forks, so I just squished the beef between my fingers until it shredded

Cheryls Soy Wings

Combine all the ingredients, including the wings and marinate at least overnight. Grill on low 1-1 12 hours or until done. (Depends on how hot your grill is-sometimes I get them done in 1 2 hour) We figure about 3.7 grams carbohydrate per serving. And this serves about 8 persons. I know the ingredients sound like a TON of carbohydrates, but keep in mind you are NOT eating all of this it is a marinade and basting sauce. You get very little of the carbohydrates. Much better than hot wings IMHO

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