Category Archives: Recipes

Desserts, Recipes

Treat yourself this Halloween

As you might notice, my cupcake papers were a little large, so they made a strange halo around the cupcakes.

As Halloween fast approaches, you might be thinking about what kind of treats you can indulge in eating. Quite a few sugar-free chocolates are available on the market, but I haven’t seen any that are Halloween specific. You could melt down sugar-free chocolate bars from the store and pour them into oiled molds with bats or cats or even spiders, then chill them until they are set up to make your own Halloween treats. You might even put one on top of one of these cupcakes. I think I need to go look for candy molds…

For that special party treat while everyone else is indulging in high carb cupcakes, you can enjoy this colorful cupcake that is less than 2.5 net carbs per cake. This is my variation on the Atkins recipe that calls for all coconut flour. Since I am not crazy about the coconut flour texture, I substituted in a couple of different flour options for part of it. You can substitute all of it. Just keep in mind, the total amount of flour substitute to make six cupcakes is 3/4 cup. The 1/4 cup of coconut flour in the original recipe expands to make this amount equivalent.

Black Velvet Cupcakes with Orange Cream Icing

Adapted by Rene Averett

2 large Eggs
1/4 cup Coconut Milk Unsweetened
1/4 cup granulated Sugar Substitute such as Xylitol or Swerve
2 teaspoons Vanilla Extract
3 tablespoon Butter, melted
2 tablespoons Organic High Fiber Coconut Flour
1/4 cup Baking Mix
2 tablespoons Vanilla Whey Powder
1/4 tsp Baking Powder (Straight Phosphate, Double Acting)
2 tablespoons Cocoa Powder (Unsweetened)
1/4 tsp Baking Soda
1/4 tsp Salt
2 drops Blue Food Coloring
2 drops Red Food Coloring

For the Icing:
4 oz Cream Cheese, softened
2 tablespoons granulated Sugar Substitute
4 tablespoons Butter, softened
1 single serve packet Sugar-free Orange Drink Mix
2 drops Red Food Coloring
4 drops Yellow Food Coloring
1 tablespoon Sugar-free Chocolate Chips for decoration

Preheat oven to 375 degrees (F.). Line six cupcake molds with paper liners. Set aside.

In a medium bowl, combine eggs, coconut milk, sugar substitute, vanilla extract, and melted butter. Whisk until completed mixed together. Add blue and red food coloring. Set aside.

In a smaller bowl, mix coconut flour, baking mix, vanilla whey powder, baking powder, baking soda, salt, and cocoa powder together until fully combined. Stir into the egg mixture, stirring until the flour is completely mixed in.

Spoon batter evenly into the prepared cupcake molds, about 3 tablespoons of batter into each well. Bake for 15 to 18 minutes until the cake is firm and springs back when you touch it.

Remove to a cooling rack and let cool before you ice the cupcakes.

For the Icing:
In a medium bowl, beat the softened creamed cheese with the softened butter, orange drink mix, sugar substitute, and red and yellow food coloring until it is smooth and creamy. Taste it. If it is not sweet enough, add a little more sugar sweetener to it and mix it in.

Ice each cupcake. I used it more sparingly than the recipe called for so I ended up with enough icing to do another six cupcakes. If you really want a thick layer, you can either spread it on heavily or pipe it onto the cupcakes. Decorate with the sugar-free chocolate chips or take a sugar-free candy bar and crush it into pieces and sprinkle on top.

Makes 6 cupcakes.

Nutrition Information per cupcake:
Calories: 250.5 Fat: 23 g Net Carbs: 2.4 g Protein: 6.9 g

Notes: If you don’t use any coconut flour, then use 3/4 cup of flour of your choice, or 1/4 cup Almond flour, 6 tablespoons Baking mix, and 2 tablespoons Vanilla Whey powder or any other flour choices. If you make it with all coconut flour, use 1/4 cup coconut flour, then add 3 eggs as the coconut flour will need the additional egg to rise. If you use all almond flour, allow it to cool completely before icing or eating as the almond flour doesn’t hold together as well as the combination of flours.

I used Unsweetened Vanilla Almond Milk to make it instead of Coconut Milk. Either works well. You can use a sugar-free orange syrup instead of the drink mix if you prefer, or orange flavoring. The drink mix is a little tart and works well with the chocolate.

Recipes, Soups and Stews

Warming Butternut Minestrone Soup

It’s a fluctuating Fall in Reno — one day is cold and the next is warm, but the nights are always chilly. It’s a great time for a tasty soup.

This is a recipe I found at Grateful Grazer and adapted for low carb. adding in chicken because I like having some meat with my meal. You can make it without the chicken and it is a great vegetarian soup. I also swapped out some of the higher carb’d vegetables, like corn and beans, for lower carb’d ones and eliminated the pasta in it.

Butternut Minestrone Soup

Adapted for low carb by Rene Averett

2 tablespoons Coconut Oil
2 teaspoons Garlic, minced
1 teaspoon Ginger paste
1/2 cup Onions, chopped
1/2 cup Carrots, chopped
3 stalks Celery, chopped
4 cups Vegetable Broth
2 cups crushed Tomatoes with Basil
2 teaspoons ground Oregano or to taste
1 teaspoon Dried Hot Red Pepper Flakes
1/2 teaspoon ground Sage
1/2 teaspoon ground Thyme
1/2 teaspoon Black Pepper
2 cups Butternut Squash,cubed
1 cup Green Beans
2 cups Cauliflower, cut into florets
8 ounces Chicken, cooked
1 cup Brussels Sprouts, cut in half (optional)

Cut all the vegetables up before you start so you’re ready to add them in as you come to them. It’s easiest to cook the butternut squash, either microwaving or roasting, until tender, then let cool and cut it out of the rind and cube it. You can use frozen vegetables for this.

In a large soup pot, add the coconut oil and heat, then add the minced garlic, cooking until it is fragrant. Add in the onions, ginger paste, carrots, and celery and cook for about 3 to 5 minutes. Add in the vegetable broth, crushed tomatoes, seasoning, and cooked chicken. Stir to mix it all in. Then add in the cauliflower and Brussels sprouts. Lower to simmer and cook for about 30 minutes or until the cauliflower is tender.

Serve in bowls with low carb bread or tortillas. Makes 8 servings.

Nutrition Information per serving:
Calories: 135 Fat: 4.5 g Net Carbs: 11.6 g Protein: 9.0 g

Main Dish, Poultry

Yummy Chicken and biscuit Casserole

Moving into fall, it’s time for those delicious and comforting casserole dishes that make you feel warm all over. The original recipe for this dates back to my childhood, which was a long time ago in a galaxy no longer in existence. Well, maybe not that long, but you get the idea. Originally, it was made with Bisquick and creamed tuna, but for my low carb variation, I adapted it to use chicken and some other alternate ingredients.  Although the ingredient list is lengthy, it comes together easily and is well worth the effort.

Skillet Chicken Pie

1-1/2 cups cooked Chicken , cubed or chopped
1/2 cup Heavy Whipping Cream
1/2 cup Chicken Broth
1 cup Kohlrabi or Zucchini
1-1/3 cups Green Beans, chopped if you wish
1/4 cup Mushrooms, chopped or sliced
1 cup Cauliflower
1/2 medium-sized Bell Peppers
1 tablespoon Butter
1/4 cup Onions, chopped Onions
1 teaspoon Garlic
1/2 teaspoon Salt
1/4 teaspoon Pepper
1/2 teaspoon Rosemary
1/2 teaspoon ground Thyme
1/2 tablespoon Cornstarch (optional)

For the biscuit topping:
1-1/2 cups low carb Baking Mix or other Flour
3 tablespoons Butter or Shortening
1 tablespoon Cold Water
1/2 cup Finely Shredded Sharp Cheddar Cheese
1 teaspoon Garlic powder

Preheat oven to 375 degrees (F.)

Cut the kohlrabi and cauliflower into bite-sized pieces and either par boil them for about three minutes or cook in the microwave for about 2 minutes. Chop the bell pepper and set aside. If you use zucchini for the kohlrabi, you don’t have to precook it.

Use a stove-to-oven pan to make this. I used my deep copper skillet, but a cast iron skillet or other similar item would work. Otherwise, you’ll need to transfer the chicken base sauce to a baking dish once you’ve cooked it.

In the cooking pan, add 1 tablespoon butter and melt it over medium heat. Add garlic and onions and stir until the onion is tender. Add the bell peppers and sauté a minute or two. Next, add the chicken and stir, mixing it altogether. Add the cream, broth, and the seasonings and stir to mix well. Add kohlrabi cauliflower, and green beans and stir to mix. Heat until it is bubbly.

Add a little water to a cup and stir in the cornstarch if you’re using it, then stir it into the skillet. If you aren’t using it, continue to cook until the sauce thicken some. Once the sauce thickens, turn off the heat and remove from the heat source.

In a bowl, mix the baking mix or low carb flour, a little salt, and garlic powder together. If your using a flour, add in 1/2 teaspoon baking powder. Cut in the butter or shortening or mix it in with your clean hand. Add the water, 1/2 at a time and mix it into the dough until you have a dough that pulls together into a ball easily, but isn’t too sticky. If it needs more water, add a little at a time. Then add the cheese and knead it into the dough. Separate the dough into six pieces and shape into balls, then press flat to a biscuit size.

If you need to transfer the chicken mixture to a baking dish, do it now. If your pan can go in the oven, proceed. Put the biscuits on top of the chicken mixture and spray the tops with a butter-flavored spray.

Bake for 20 to 25 minutes until the biscuits are a golden or light brown. Remove and cool for about 10 minutes before serving. Makes 6 servings.

Nutrition Information per serving:
Calories: 403 Fat: 28.2 g Net Carbs: 10.7 g Protein: 25.5 g

Note: This is about .5 carbs lower per serving if you do not use cornstarch.

Don’t want to make biscuits? You can substitute in 2 basic magic muffins made in a cup, cut horizontally into thirds, then put on top of the chicken base. Sprinkle with the cheddar cheese and bake.

Appetizers, Recipes, Vegetables & Salads, Vegetarian

Make these Low Carb Zucchini Mounds

To be frank, I haven’t created too much new this past month or so. Late September and early October were so chilly that I turned to a favorite of mine, a simple stew, just like this recipe. Other than that, I have easy to make Zucchini Mounds, which I adapted from a recipe I saw on line from Mel’s Kitchen. It’s low carb and very tasty, and it’s very similar to zucchini fritters, except it is baked instead of fried. You can also add in bacon bits and/or minced onion for more flavor. I think this would work well with shredded or chopped cauliflower as well. The key to getting a good result is to get the vegetables as dry as possible before mixing them with the other ingredients.

This recipe will make from 12 to 18 mounds, depending on how big you make the mound. I’ve given you the nutrition information for both 12 and 18 as well as made with and without the almond flour. In this recipe, the almond flour is optional and is replacing bread crumbs in the recipe. I don’t believe it is necessary to make a very tasty bite.

Baked Zucchini Mounds

1 1/2 cups packed shredded Zucchini (About 2 large zukes)
1 large Egg
1/4 – 1/2 cup shredded Sharp Cheddar Cheese or Cheddar Jack Cheese or other cheese or choice (harder cheeses work better)
1/4 cup Almond Flour (optional)
1/4 teaspoon dried Basil
1/4 teaspoon Garlic Powder
1/4 teaspoon Salt
1/8 teaspoon Pepper

Preheat the oven to 425 degrees (F.). Line a baking pan with parchment paper and spray with a light coat of baking spray.

In a small bowl, beat the egg lightly to mix the white and the yolk.

Shred the zucchini, wrap in a clean kitchen towel and squeeze the excess water out to get it as dry as possible. Twist and wring the towel until the zucchini is very dry.

Put the zucchini in a medium bowl and add the rest of the ingredients. Mix until combined together.

Drop tablespoon-sized mounds onto the baking sheet and press down with the back of the spoon to flatten and shape a little.

Bake for 15 to 20 minutes until they are lightly browned. Let cool a few minutes, then enjoy.

Makes between 12 and 18 mounds.

Nutrition Information per 12 (without almond flour)
Calories: 28.2 Fat: 1.9 g NC: 0.8 g Protein: 1.7 g

Nutrition Information per 18 (without almond flour)
Calories:19 Fat: 1.3 g  NC 0.6 g : Protein: 1.1 g

Nutrition Information per 12 (with almond flour)
Calories: 41.5 Fat: 3.1 g NC. 1.0 g: Protein: 2.1 g

Nutrition Information per 18 (with almond flour)
Calories. 27.7: Fat: 2.1 g NC: 0.7 g Protein: 1.5 g

Recipes

Print Cookbook Release & Chicken Recipe

I cannot believe it is nearly the end of September and I haven’t posted a single article or recipe this month! What is the problem? Well, it’s called two books in one month to get out and one with heavy formatting and editing. Then a convention to go to and the next thing I know, it’s the end of the month.

So, I apologize for not getting at least a couple of recipes out this month, but I am ending with one. And I want to tell you that my combined booklet PRINT book is now out on CreateSpace and will be on Amazon to purchase a little later this week. For those who like to carry a printed volume to the kitchen, this little book has all the great recipes from “Mexican Food”, “Breakfast Choices”, and “Magic Muffins” crammed into one volume.  It is called “3-Volumes-in-1 – LC15 Cookbook.” I know, not very creative, but it is descriptive. The digital format is already out.

Now for the recipe, this is a quick to prepare chicken dish in a Spanish style. It’s similar to the green chile recipe, but it uses red salsa and goes great over a simple chicken-flavored cauliflower rice.

Baked Spanish Chicken with Zucchini

2 Chicken Breasts (1/ 2 breasts, cut into pieces
1/2 cup Zucchini, sliced
6 tablespoons Tomato Salsa
1 teaspoon Garlic, minced
1 teaspoon Olive Oil or Coconut Oil
1 cup Cheddar Jack Cheese, grated
1 1/2 cup Cauliflower, riced
1 teaspoon Chicken bullion
Salt and Pepper to taste

Preheat oven to 365 degrees (F.) Spray a baking pan to fit the chicken with cooking spray.

Sprinkle salt and pepper (or any other seasoning you wish) over the chicken pieces. Heat the olive oil in a pan over medium heat then add the minced garlic. Cook until it begins to brown, then add the chicken. Brown the chicken on both sides. Put 4 tablespoons of salsa over the chicken and stir it in, then add the zucchini to lightly cook.

Cook and stir for about five minutes, then transfer to the prepared baking pan. Spread the remaining two tablespoon of salsa over the top, then sprinkle the cheddar cheese over it.

Bake for about 20 minutes until the chicken is completely done.

While the chicken bakes, prepare the cauliflower rice. Put 1 tablespoon butter in a skillet to melt over medium heat. Add the cauliflower and stir well to coat with butter and lightly toast. Add 1/2 cup of water with the bullion and stir into the cauliflower. Lower the temperature to simmer and let cook for about 15 minutes. Check the water in it and stir a couple of times while it cooks. If you need to add more water, then add about 2 tablespoons.

The cauliflower will be done about the same time as the chicken. Put 3/4 cup of rice on the plate and serve half the chicken over it, getting half the zucchini and sauce into the serving.

Makes 2 servings.

Nutrition Info per serving:
Calories: 419 Fat: 19.7 g Net Carbs: 8.6 g Protein: 47.7 g