All posts by RAverett

Main Dish, Recipes, Sandwiches, Vegetables & Salads

Fire up the 4th with a delicious low-carb celebration

Leave a comment

I am sorry I haven’t been on for a couple of months. Lots going on in my life and I haven’t done a whole lot of recipe creating, but I have a few.  But this week is the beginning of July and the 4th is right around the corner.

Man, I love a good hot dog with chili and cheese on it. Does eating low carb or Keto mean I can’t enjoy that? Absolutely not. And I can have my pseudo potato salad made with cauliflower and turnips. Keep reading and I will show you how to have a low carb Fourth of July celebration.

Hot Dogs with or without chili and cheese

Full disclosure. This is an AI generated image. After the holiday, I will upload one that I will take of my hotdog on a Carbonaut bun. – Rene

Whether they are all beef or chicken and pork hot dogs, they are all low carb. Check the brand for the exact carb count. Usually they are around 2 net carbs per hot dog,

Hot dog buns could be a problem, but several bread makers now make low or Keto hot dog buns.  My personal favorite is Carbonaut’s bun. I have found these at Walmart but they don’t always have them. They do have Nature’s Own and Orowheat buns. Safeway also carries Orowheat and Hero buns. These are either 1 or 2 net carbs per bun.

Look for canned chili that is sugar free. So far, I haven’t found one, but even if they have them, the whole can has about 20 net carbs. Use 2 tablespoons on your hot dog and that’s only 2.5 net carbs. So your whole hot dog adds up to about 6 net carbs, even with mustard on it.

Texas Style Cauliflower and Turnips Salad

This Cauliflower–Turnip Salad is my go‑to low‑carb “potato” salad whenever I want something comforting, creamy, and nostalgic without the heavy carbs. Cauliflower and turnips mimic the texture beautifully, and the eggs, mayo, mustard, and sugar‑free relish bring all the classic flavors together. It’s a keto‑friendly side dish that works for holidays, potlucks, or simple weeknight dinners — and nobody ever guesses it’s low carb. I call it Texas style because everyone I know from Texas makes it this way.

One of my favorite things to do with leftover potato salad–and this will work with it also–is to put it between two slices of bread and make it a sandwich! Yummy! You can add ham or cheese and it’s all you need for a tasty lunch.

Ingredients:
1 16 oz. bag Cauliflower florets (about half of a cauliflower)
2 to 3 medium turnips, sliced or diced
2 hard boiled eggs, chopped
1/2 sweet onion, chopped
1/4 cup of sugar free sweet pickle relish or chopped sweet pickles
Juice from relish
1/2 to 3/4 cup of mayonnaise
1 tablespoon mustard
salt and pepper or paprika

Instructions:
Steam or boil cauliflower and turnips until fork tender. Cut into smaller pieces if needed. Place in a large bowl.

Add eggs, pickle relish or chopped sweet pickles, and onions and mix together.

In a smaller bowl, mix the pickle juice, mayonnaise and mustard to make the dressing. If you like a lot of sauce around your salad, add a little more mayonnaise and/or mustard to suit your taste.

Add the dressing to the large bowl and mix together well. Add salt and pepper or paprika to taste. Sprinkle a little paprika on top.

Chill at least five hours in the refrigerator before serving. Best when chilled overnight.

Makes about 6 to 8 servings.

Nutrition Information: Per Serving (6–8 servings):

Calories: 133–238  Protein: 3–4 g Fat: 11–22 g Net Carbs: 4–5.5 g

Enhancements:
Personalize your salad with any of these additions:

Classic Low‑Carb Add‑Ins
These stay true to the traditional potato‑salad vibe:

Celery (finely minced) — even if you’re not a fan of big crunchy pieces, a tablespoon or two of very fine mince adds brightness without the “raw celery” vibe.
Green onions — milder than sweet onion and perfect for keto salads.
Bacon bits or crumbled cooked bacon — smoky, salty, and zero carbs.
Fresh dill or parsley — herbs add freshness and help balance the richness.
Chopped dill pickles — if you want more tang without extra sweetness.
Chopped pimentos — classic in Southern-style salads; very low carb.

Creamy or Savory Boosters
These add richness or umami without adding carbs:
Shredded cheddar (just a little)
Crumbled feta or goat cheese
Sour cream (swap part of the mayo for a lighter, tangier dressing)
A splash of pickle juice or vinegar for extra tang

Flavor Enhancers
Tiny additions that change the flavor profile in a good way:
Smoked paprika — gives a deviled‑egg vibe.
Garlic powder — a pinch goes a long way.
Celery seed — classic in deli-style salads.
Everything bagel seasoning — surprisingly good in creamy salads.

Protein Add‑Ins
If you want to turn this into a full meal:
Diced ham
Shredded rotisserie chicken
Extra chopped hard‑boiled eggs
All of these keep carbs extremely low.

Crunchy Low‑Carb Veggies
If you want texture without the carbs:
Radishes — taste like mini potatoes when raw or lightly blanched.
Cucumber (seeded) — adds crunch without watering down the salad.
Jicama (finely diced) — very potato‑like crunch, low net carbs.

Creative Keto Twists
Fun additions that make your salad stand out:
Pickled jalapeños — for a spicy kick.
Capers — salty, briny, and very low carb.
Chopped olives — Mediterranean twist.
A spoonful of ranch seasoning — turns it into a “ranch potato salad” dupe.

For Dessert, may I suggest these possibilities:

Cool off with Keto Key Lime Cheesecake Pie

Cool 4th with Frozen Strawberry Yogurt

Breakfast or Dessert? Sour Cream Blueberry Cobbler

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.

 

Desserts, Recipes

Everything is just peachy

Leave a comment

It’s peach season… that glorious time when the peaches ripen and the fruit stall on the corner brings in fresh California ones. They’re so sweet and delicious. These days that’s hard to find. So many fruits in grocery stores are picked too early, leaving the ripening to sitting in the store, so they don’t have the strong flavors we used to get.

Armed with fresh peaches, I came up with this delicious recipe for a peach crumble that is so satisfying, you’ll never want a high carb’d pie again.  Seriously, this is a real treat. It is a little higher carb’d than I normally do, so save the carbs through the day to enjoy this one.

Photo of the finished peach crumble

Low Carb Caramel Pecan Peach Crumble

6×6 pan makes 6 servings
Low carb, gluten free

Peach Filling

Ingredients

3 cups sliced peaches (fresh or frozen; if frozen, thaw and drain)
2 tbsp allulose (or 1 tbsp if peaches are very sweet) or other sugar substitute
1 tbsp ChocZero caramel syrup or Walden’s Caramel Syrup
1 tsp vanilla extract
1 tsp lemon juice
1–1½ tsp cornstarch (or ½ tsp glucomannan)
1/2 tsp cinnamon or to taste
1/4 teaspoon cloves (optional)
Pinch of salt

Optional: ⅛ tsp nutmeg for a deeper cobbler flavor

Instructions:

Mix everything in a bowl until peaches are coated and glossy.
Spread into your greased 6×6 dish. Optional: Line pan with parchment paper to make removal easier.

Make: Caramel Pecan Crumble Topping

Ingredients:

6 ChocZero butter cookies (or 5 oat biscuits), crushed
1/4 cup almond flour
3 tbsp chopped pecans
3 tbsp melted butter
1 tbsp allulose or favorite sugar substitute
1/2 tsp cinnamon
Pinch of salt

Optional: ½ tsp vanilla

Combine topping ingredients until it forms a sandy, clumpy crumble.
Scatter evenly over the peaches.

Bake at 350°F for 28-32 minutes, or until the topping is golden and the peach filling is bubbling around the edges.
Let it cool 10 minutes so the syrup thickens.

Finish With Caramel
Right before serving, drizzle 1–2 tablespoons ChocZero caramel or Walden’s Caramel syrup over the top.
It melts into the pecans and gives you a praline peach aroma.

Serving Suggestions:
Cool Whip + caramel drizzle
A splash of heavy cream
A scoop of CarbSmart vanilla ice cream (if you can find it!)
Toasted pecans sprinkled on top for crunch

Carb Notes
Cornstarch adds about 2–3g net carbs to the entire pan
ChocZero caramel syrup is low impact and doesn’t crystallize
Each serving stays very low carb, especially compared to traditional cobbler

You can use this same recipe for an Apple Crumble replacing the peaches with apple. You can also replace the pecans with walnuts if you prefer those.

Nutrition Information per servings:
Calories: 238 Fat: 15g Sodium: 66mg Carbohydrates: 34g Fiber: 23g Protein: 3g Net Carbs: 11.3 g

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.

Copyright 2026 by Rene Averett, Skinny Girl Bistro

Atkins Diet Tips, Healthy Life

New Header and New Article

Leave a comment

I have been so busy for the past few months that I don’t know if I am coming or going. We had a power failure on the circuit that covered the kitchen and living room. The whole circuit and the electrical podium out front needed to be replaced. Getting an electrician and the power company together for the podium took ages. The power crashed on December 24 of 2025, and we didn’t get it back up and running until February 26th. Thank goodness for a gas stove, but although the oven is gas, it has an electric pilot, so it didn’t work. We managed to keep the freezer up and running with an extension cord from the bar.

After the dust cleared, we had to replace the refrigerator and the TV set. Both were blown in the power issues.  But I am back now and I hope to be posting some new recipes soon. I have a few and will get them up soon.

In the meantime, I just published an article to my Substack about Low Carb thresholds and how some starches can be modified to fit into your low carb diet.  If you’d like to read it, you can find it at this link:

Safe Starches, Carb Thresholds, and the Science of Eating What Works for You

Desserts, Recipes

Pumpkin Season with a Low Carb Pie

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.

Copyright 2025 by Rene Averett, Skinny Girl Bistro

Breads, Recipes, Soups and Stews

Soup and Scones for Lunch or Dinner

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.

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.

Copyright 2025 by Rene Averett, Skinny Girl Bistro