All posts by RAverett

Pumpkin Season with a Low Carb Pie

November 30, 2025 RAverett Leave a comment

Pumpkin Pie slice with whipped cream — Not the actual pie I made, but one to remind you what the full carb-loaded one looks like.

It’s the final day of November and I’m finally getting to wishing everyone a happy Thanksgiving if you’re celebrating it. Here in the land of mixed up everything. we’re recovering from turkey day. I didn’t prepare anything at home except this yummy low-carb pumpkin pie. This pie is delicious. I even had a little leftover filling that I put into a ramekin and microwaved for a minute.

I know I’ve posted a pumpkin pie recipe before, but this one is using Splenda Sugar Free Condensed Milk. Easy to make. The tricky part is the pie crust.

The almond flour pie crust is a good one for any sweet pie you want to make. I’m giving you the crust first with the nutrition information for it alone, then the filling recipe.

Pumpkin Pie with Almond Shortbread Crust

Almond Flour Shortbread Crust

1 ½ cups almond flour
3 tbsp coconut flour (helps bind)
1/4 cup sugar substitute powdered sweetener like Swerve
1/4 tsp salt
5 tbsp unsalted butter, melted
1 tsp vanilla extract

INSTRUCTIONS:

Preheat oven to 350°F (175°C).

Mix almond flour, coconut flour, sweetener, and salt. Stir in melted butter and vanilla until crumbly dough forms.

Press evenly into a 9-inch pie pan, making sure it goes up the sides. Use your fingers to press it in firmly and use your knuckles along the base to push it against the pan. If you get the dough over the top edge, you can trim it or shape it with yours fingers to give it a finished look.

Bake for 10–12 minutes until lightly golden. Cool slightly before adding the filling.

Nutrition Information: Calories: 204 Fat: 9.7 g Sodium: 127 mg Carbohydrates: 10 g Fiber: 1.5 Protein: 2.2 g Net Carbs: 8.6 g

Pumpkin Spice Filling

1 (15 oz) can pumpkin puree
1 (14 oz) can sweetened condensed milk
2 large eggs
2 tsp pumpkin pie spice (or double to 4 tsp for stronger flavor)
1 tsp cinnamon (adds extra warmth)
1/2 tsp salt

Nutrition Information for 1/8 of the crust.

INSTRUCTIONS:

In a large bowl, whisk pumpkin puree, condensed milk, eggs, spices, and salt until smooth and creamy.

Pour into cooled crust.

Bake at 350°F (175°C) for 45–50 minutes, until the center is just set (slight jiggle is okay).

Cool completely before slicing. Chill for extra creaminess.

Top with lightly sweetened whipped cream and a sprinkle of cinnamon.

Makes 8 slices.

Nutrition Information per slice: Calories: 304 Fat: 32 g Sodium: 38 mg Carbohydrates: 9.3 g Fiber: 1.5 Protein: 3.6 g Net Carbs: 8.8 g

TIP: If you want to skip the crust and just make a pumpkin pie custard, you can spoon the filling into 1/2 cup ramekins and bake those in a pan of water for about 20 minutes or until a toothpick comes out clean. Alternately, you can microwave each ramekin for one minute.

Note: Nutrition information is based on the ingredients I used in this recipe and my measurements. Although they are a close calculation, your results may be slightly higher or lower. Ingredient substitutions may affect the carb count. Different brands may have other carb counts.

Breads, Recipes, Soups and Stews

Soup and Scones for Lunch or Dinner

October 27, 2025 RAverett Leave a comment

Eeks! It’s almost Halloween and I haven’t posted a single pumpkin recipe. I must be slipping. I love pumpkin. It’s a great vegetable and it works so well in a host of recipes. Today, I am offering a two-fer… In the first is a terrific curry soup using the Japanese pumpkin. And the second is a twist on a scone recipe.

Cozy Up with This Low-Carb Kabocha Coconut Curry Soup

When sweater weather rolls in and your body craves comfort, this Kabocha Coconut Curry Soup delivers all the cozy vibes—without the carb crash. Velvety smooth and gently spiced, it’s a bowl of golden goodness that feels indulgent but fits beautifully into a low-carb, low-calorie lifestyle.
Kabocha squash, sometimes called Japanese pumpkin, is the unsung hero of fall produce. It’s naturally sweet, rich in fiber, and lower in carbs than butternut or sweet potato—making it a dream for anyone watching their macros. Paired with creamy coconut milk, warming curry paste, and a whisper of cayenne, this soup is both nourishing and soul-soothing.
Whether you’re fighting off a cold, meal-prepping for the week, or just craving something that feels like a hug in a bowl, this recipe checks all the boxes:

✅ Low-carb
✅ Dairy-free
✅ Gluten-free
✅ Big on flavor, light on guilt

Top it with crispy bacon, swirl in a little lime, or pair it with a savory pumpkin scone for the ultimate fall moment. This is comfort food that warms the soul.

Small-Batch Kabocha Coconut Curry Soup (4 Servings)

INGREDIENTS
2 cups cubed Kabocha squash (about 3/4 lb peeled)
1 tablespoon coconut oil (or neutral oil)
1/2 medium onion, diced
1-1/2 teaspoons ginger paste
2 cloves garlic, minced
1 tablespoon red curry paste
1/2 teaspoon ground turmeric
1-1/2 cups chicken broth
1/2 can (about ¾ cup) full-fat coconut milk
Pinch of cayenne pepper (adjust to taste)
Salt and pepper, to taste
Optional: 1/2 tablespoon lime juice, or 1/2 teaspoon maple syrup or brown sugar
1/4 to 1/3 cup cooked bacon pieces, for garnish or stirring in

INSTRUCTIONS
Sauté aromatics: In a medium pot, heat coconut oil. Add onion and cook until soft. Stir in garlic and ginger paste, cook 1 minute.

Add curry & spices: Stir in curry paste, turmeric, and cayenne. Let bloom for 1–2 minutes.

Add squash and chicken broth. Bring to a boil, then reduce heat and simmer 20–25 minutes until squash is tender.

Purée until smooth using an immersion blender or carefully in batches.

Stir in coconut milk. Warm gently. Season with salt, pepper, lime juice, and sweetener if using.

To serve, top with crispy bacon and any garnish you prefer.

Makes 4 servings

Nutrition information per serving:
Calories: 135 Fat: 9.7 g Sodium: 127 mg Carbohydrates: 10 g Fiber: 1.5 Protein: 2.2 g Net Carbs: 8.6 g

A bowl of Kabocha soup with a pumpkin scone on for dipping. The other two packets are pre-made pakoras.

Savory Pumpkin Scones (No Cheese, All Comfort)

Who says pumpkin has to be sweet? These savory pumpkin scones skip the sugar and cheese but keep all the cozy. Spiced with black pepper, thyme, and a hint of cayenne, they’re tender, golden, and perfect for dunking into soup or enjoying with a pat of butter. Low-carb, low-calorie, and full of fall flavor—this is comfort food with a crisp edge.

Savory Pumpkin Scones (Makes ~6 small scones)

INGREDIENTS

1 cups all-purpose flour (DCC All Purpose or Carbquik)
1/2 cup almond flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground sage or thyme (optional)
1/4 teaspoon cayenne or smoked paprika (optional)
1/2 cup pumpkin puree
1/3 cup cold butter, cubed
1/4 cup unsweetened almond milk or cream

INSTRUCTIONS
Preheat oven to 400°F (200°C). Line a baking sheet with parchment.

In a medium bowl, whisk flour, baking powder, salt, pepper, and herbs/spices.

Add cold butter and work it into the flour with a pastry cutter or fingers until crumbly.

Stir in pumpkin puree and milk until just combined. Fold in cheese.

Pat dough into a circle about 1″ thick. Cut into wedges or rounds. Place on baking sheet, brush tops with milk.

Bake for 18–22 minutes, until golden and firm.

Makes six scones.

Nutrition Information per Scone:
Calories: 142 Fat: 14 g Sodium: 323 mg Carbohydrates: 5.3 g Fiber: 3.4 g Protein: 2 g Net Carbs: 1.9 g

Bonus: How to Peel Kabocha Squash (Safely!)

A microwave is your friend. Pop the whole squash (or large chunks) in the microwave for 2–3 minutes. This softens the skin just enough to make peeling easier.

Use a sturdy peeler or knife to remove the skin. A Y-peeler works well if the skin isn’t too tough. Otherwise, a sharp chef’s knife and a steady hand are your best bet.

Cut it into manageable pieces. Halve the squash, scoop out the seeds, then slice it into wedges. Peel each wedge individually—much safer than wrestling the whole thing.

Optional: If you are blending the soup thoroughly, you can leave the skin on for extra fiber and color, However, make sure it’s scrubbed clean.

Desserts, Recipes

Light and delectable Cookie

September 30, 2025 RAverett Leave a comment

Soft as a whisper, rich with toasted butter and nutty crunch, these cookies cradle chocolate chips and granola in every tender bite. A cozy blend of sweet and savory, they’re the kind you reach for twice—once for comfort, and again for curiosity.

I love cookies. I prefer them over a lot of dessert options, except maybe pies. Pair them with ice cream and it’s like a bite of heaven. This recipe, which is mostly created by me, but I got a little help from a friend to get the measurements just right to create a wonderfully soft and amazing cookie and still be low carb.

One of the key ingredients is Nutri-Grain pecan granola mix. I love the mix and wanted a way to work it into a cookie, so here it is. If you have another low carb granola mix you’d like to use, it will probably work just as well so long as you keep the proportion the same. If you want to try this mix, you can get it from Amazon and at Sam’s Club.

Granola Grove Softies

Soft Batch Low-Carb Nutty Chocolate Chip Cookies

Recipe created by Rene Averett

Ingredients

1/2 cup low-carb flour (Carbquik or DCC All Purpose for fluffier texture; oat flour adds chew)
1/2 cup Almond Flour
½ tsp baking soda
¼ tsp salt
½ cup unsalted butter, softened
⅓ cup low-carb sweetener (your preferred brand)
1 tsp vanilla extract
1 large egg
½ cup low-carb chocolate chips
½ cup Nutri-Grain nut granola cereal
Optional: 1–2 tbsp unsweetened almond butter or Greek yogurt for extra softness

Instructions
Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.

In a bowl, whisk together flour, baking soda, and salt.

In a separate bowl, cream butter and sweetener until light and fluffy. Add egg and vanilla, mixing until smooth.

Gradually add dry ingredients to wet, stirring until just combined.

Fold in chocolate chips and granola cereal. If using almond butter or yogurt, mix it in now.

Scoop dough into tablespoon-sized balls and place on baking sheet. Slightly flatten for even baking.

Bake for 8–10 minutes, until edges are set but centers are soft. Let cool on the sheet for 5 minutes before transferring.

Makes 10 cookies, about three inches in diameter.

Nutrition information per cookie:
Calories: 255 Fat:12 g Sodium: 8906 mg Carbohydrates: 9.7 g Fiber: 7.9g Protein: 5.8 g Net Carbs: 1.8 g

If you’d like a little more sweetness, you can drizzle a Vanilla icing on top. I like them without it, but here’s the recipe for a quick drizzle.

Vanilla Drizzle for Granola Grove Softies

Ingredients

½ cup sugar-free powdered sweetener
1–2 tbsp heavy cream or unsweetened almond milk
¼ tsp vanilla extract

Optional: pinch of salt or cinnamon for depth

Instructions
In a small bowl, whisk powdered sweetener with liquid and vanilla until smooth.

Adjust thickness: add more liquid for a thinner drizzle, more sweetener for a thicker glaze.

Drizzle over cooled cookies using a spoon or piping bag.

Let set for 10–15 minutes before serving or storing

This drizzle is so low in carbs, you don’t need to worry about them.

Optional Flavor Twists

Try one of these for a slightly different flavor:
• Maple extract for autumn warmth
• Espresso powder for a mocha vibe
• Orange zest for brightness
• Almond extract to echo the almond flour base

Coming in October: Pumpkin Recipes!

Casseroles, Poultry, Recipes

An Easy and Delicious Casserole

August 29, 2025 RAverett Leave a comment

Hello all… Autumn is on its way, but summer is still in full force,

Although the last few days here in Reno have felt like November. But it will get hot again soon. I had planned to publish a recipe earlier this month, but the heat was muggy. I found it easiest to just grab a fast-food salad for dinner.

But a friend gifted us several beautiful yellow squashes. They were pretty large and very flavorful, so one-half of one big one was enough for this really delicious casserole. Made with a low carb bread–I used Timberwolf, but any 1 Net carb per slice bread will work–it is more like a strata than a crust base. See this post for other bread options:

What Is Life Without Bread?

It will make four hearty portions or six smaller ones that are great when rounded out with a salad.

Southwestern Squash and Chile Bake

Ingredients

1 tbsp olive oil or butter

1 small red onion, thinly sliced

2 cloves garlic, minced

1 yellow squash, halved and thinly sliced

1–2 green chiles, chopped (adjust for heat)

½ lb sausage or ground turkey (browned)

½ cup bacon pieces (optional, for smoky depth)

2–3 slices low-carb bread, cubed

6 eggs

¼ cup milk or cream

Salt, pepper, cumin, smoked paprika

Optional: shredded cheese (cheddar or pepper jack)

Instructions:

1. Preheat oven to 375°F (190°C). Grease a baking dish.

2. Sauté aromatics: In a skillet, heat oil and cook red onion until soft. Add garlic, squash, and green chiles. Sauté until squash is tender.

3. Layer the base: Spread cubed bread in the baking dish. Top with sautéed veggies, cooked sausage or turkey, and bacon bits.

4. Whisk eggs with milk, salt, pepper, cumin, and paprika. Pour over the layered ingredients.

5. Top with cheese if using. Let sit for 5–10 minutes so bread absorbs the egg mixture.

6. Bake for 30–35 minutes until set and golden. Let cool slightly before slicing.

Serves 4 to 6 people

Nutrition Info per servings (4 servings)

Calories: 398 Fat: 27g Sodium: 723 mg, Carbohydrates: 14 g, Fiber: 8.9 g, Protein: 31 g Net Carbs: 5.1 g

Nutrition Info per servings (6 servings)

Calories: 266 Fat:18 g Sodium: 482 mg, Carbohydrates: 9.6 g, Fiber: 6 g, Protein: 21 g Net Carbs: 3 g

This recipe is in my “make again often” file. Give it a try and let me know if you agree.

Main Dish, Recipes, Vegetables & Salads

Seven Salads for a Cool Supper

July 29, 2025 RAverett Leave a comment

We’re winding down July now and getting ready to step into Hot August Nights. Actually, our temperatures in Reno Nevada haven’t been too bad and the forecast shows us entering August in the mid-80s. Still too hot to do anything elaborate in the kitchen.

With this in mind, I took a stroll through my previously posted salads to revisit during the month. So, I’d like to share these with you since some go back a few years and might be new to you. All are deliciously low carb.

Shrimp and Asparagus Salad

Requiring only a little cooking for the shrimp and asparagus, this dish comes together in about thirty minutes or less. The lemon vinaigrette can be prepared in advance and refrigerated until ready to serve.

Photo: Shrimp Salad

Find this easy to prepare salad here.

Salmon Salad

Although I originally made this on a chilly March day, it is still an excellent summer salad.

Photo: Salmon and Bacon Salad

Get this recipe here.

Bacon and Cauliflower Salad

Photo: Cauliflower salad

While this is my substitute for a potato salad, this one is hearty enough to be a main course. Or add a sausage and low carb hot dog bun (several on the market) for a more substantial meal.

The recipe is here.

Summer Vegetable Salad

Another substitute for a potato salad, this one is light, low calorie, and low carb, and it tastes wonderful.

Find the recipe here.

BLT Salad

Love a bacon, lettuce, and tomato sandwich? This is a great way to get all those lovely flavors without the bread. Easy to make and delicious to eat. Check out the secret ingredient.

The recipe is here.

Tostado Salad

Butternut Chicken Tostada

This is like a taco salad with butternut squash and so tasty. If you don’t have a star mold to shape the low carb tortilla (you can get 0 carb ones now!), you can use a cup cake pan to shape it by flipping the pan so the opening are facing down and positioning the tortilla between the cups to form a bowl shape. Or you can just wrap the salad in a warmed-up tortilla.

Get the recipe here.

Fresh Chicken and Strawberry Salad

You can find these on the menu in several restaurants during the summer. Strawberries are a natural in salads.