Slow Cooker Cranberry Sauce I like to have cranberry sauce on hand for those occasions when I don"t want to do much cooking. It adds interest to plain roasted chicken (or even store-bought rotisseried chicken.) It"s easy to do, and this makes plenty!
24 ounces (670 g) cranberries 1 cup (240 ml) water 2 cups (50 g) Splenda Simply combine everything in a slow cooker and give it a stir. Cover the slow cooker, set it to low, and let it cook for 3 hours.
This won"t be as syrupy as commercial cranberry sauce because of the lack of sugar. If this bothers you, you can thicken the sauce with guar or xanthan, but I generally leave mine as-is. This makes quite a lot, so divide it between three or four snap-top containers and store it in the freezer. This way, you"ll have cranberry sauce on hand whenever you bring home a rotisseried chicken!
Yield: Makes about 2 cups (660 ml), or 22 servings of 2 tablespoons (30 ml) Makes about 2 cups (660 ml), or 22 servings of 2 tablespoons (30 ml) Each with trace protein, 4 g carbohydrate, 1 g dietary fiber, 3 g usable carbs.
Cranberry Chutney Think of this as cranberry sauce with a kick. It"s good with any curried poultry even with plain old roast chicken.
1 bag (12 ounces, or 340 g) cranberries 1 cup (240 ml) water cup (12 g) Splenda 2 cloves garlic, crushed 1 tablespoon (5.1 g) pumpkin pie spice [image]teaspoon salt Combine all the ingredients in a saucepan over medium heat, bring it to a boil, and boil until the cranberries pop (7 to 8 minutes).
Yield: Roughly 2 cups (480 ml) Roughly 2 cups (480 ml) Each 2 tablespoon (30 ml) serving will have just over 3 grams of carbohydrates and 1 gram of fiber, for a total of 2 grams of usable carbs and only a trace of protein.
This recipe improves if you let the boiled mixture sit for a while before serving. Try it with a little cinnamon, too.
Green Tomato Chutney Most chutneys are full of sugar, so I invented my own-now I plant extra tomatoes in the summer to have enough to make this. It"s wonderful with anything curried.
4 quarts (2.9 kg) green tomatoes, cut into chunks 3 cups (710 ml) apple cider vinegar 1 whole ginger root, sliced into very thin rounds 5 or 6 cloves garlic, thinly sliced 1 tablespoon (5 g) whole cloves 5 or 6 sticks whole cinnamon cup (12 g) Splenda 1 tablespoon (15 ml) blackstrap mola.s.ses 3 teaspoons stevia/FOS blend Combine all the ingredients in a large stainless steel or enamel pot-no iron, no aluminum. (This is an acidic mixture, and if you use iron or aluminum you"ll end up with your chutney chock full of iron, which will turn it blackish, or aluminum, which simply isn"t good for you.) Simmer on low for 3 to 4 hours. Store in tightly closed containers in the refrigerator.
Yield: Roughly 2 quarts (1.9 L) Roughly 2 quarts (1.9 L) Each 2 tablespoon (30 ml) serving will have 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and no protein.
There are two things you need to know when buying and cooking with ginger. The first is that a whole ginger is also called a "hand" of ginger. The second is that you should always cut ginger across the grain, not along it, or you"ll end up with woody ginger.
Major Grey"s Chutney Major Grey"s chutney is not a brand but a type, and it"s the most popular kind of chutney in the United States-maybe in the world. But I"m afraid it"s usually loaded with sugar. This version isn"t, of course! I also subst.i.tuted peaches for the mangoes you usually find in Major Grey"s chutney-peaches are a whole lot easier to find. Go ahead and use frozen unsweetened peach slices in this. It"ll save you lots of time and trouble, and since you"re going to cook them, the difference in texture won"t matter in the end.
2 pounds (910 g) peach slices [image]cup (35 g) paper-thin ginger slices 1 cups (37 g) Splenda 3 cloves garlic 1 teaspoon red pepper flakes 1 teaspoon cloves 1 cups (360 ml) cider vinegar Guar or xanthan Put everything in a large, nonreactive saucepan and stir to combine. Bring to a boil, turn the heat to low, and simmer for 1 to 2 hours. Thicken a bit with guar or xanthan if you like and store in an airtight container in the fridge.
Yield: 1 quart (960 ml), or 32 servings of 2 tablespoons (30 ml) 1 quart (960 ml), or 32 servings of 2 tablespoons (30 ml) Each with trace protein; 4 g carbohydrate; 1 g dietary fiber; 3 g usable carbs.
Easy Orange Salsa cup (115 g) salsa teaspoon orange extract 2 teaspoons Splenda Just measure everything into a bowl, stir, and serve.
Yield: 4 servings of 2 tablespoons (30 ml) 4 servings of 2 tablespoons (30 ml) Each with trace protein; 2 g carbohydrate; 1 g dietary fiber; 1 g usable carb.
Simple No-Sugar Pickle Relish 24 ounces (670 g) sour pickle spears 1 cup (160 g) chopped onion [image]cup (8 g) Splenda teaspoon celery seed teaspoon mustard seed 2 tablespoons (30 ml) cider vinegar Guar or xanthan Open the jar of pickle spears and pour off the liquid into a nonreactive saucepan. Throw the chopped onion into the pickle liquid and stir in the Splenda, celery seed, and mustard seed.
Bring to a simmer, turn to low, and let the whole thing simmer for 20 to 30 minutes.
In the meantime, cut the pickle spears into 3 to 4 chunks each and throw them into a food processor with the S-blade in place.
When the onions are done simmering, pour the contents of the saucepan into the food processor. Add the cider vinegar. Pulse the food processor until everything"s chopped to about the consistency of commercial pickle relish. Thicken it up a bit with a little guar or xanthan to make up for the lack of syrupiness and pour the whole thing back into the pickle jar. Store in the fridge and use as you would commercial pickle relish.
Yield: 3 cups (710 ml), or 24 servings of 2 tablespoons (30 ml) 3 cups (710 ml), or 24 servings of 2 tablespoons (30 ml) Each with trace protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carbs.
14.
Sweets
b.u.t.ter Cookies 1 cup (225 g) b.u.t.ter 8 ounces (225 g) cream cheese cup plus 1 tablespoon (7.5 g) Splenda, divided 1 egg 2 cups (160 g) sifted soy powder teaspoon baking powder teaspoon ground cinnamon Use an electric mixer to cream the b.u.t.ter and cream cheese together until well blended and soft. Add cup Splenda (6 g) and cream until completely combined. Beat in the egg.
Sift the soy powder and then sift again with the baking powder (to combine the baking powder with the soy powder and to break up any lumps in the baking powder). Sift the combined powders into the mixing bowl with the b.u.t.ter mixture and mix to make a soft dough.
Chill the dough for several hours in a covered container or wrapped in foil; this will make it easier to handle.
When the dough is chilled, preheat the oven to 375F (190C, or gas mark 5). Make small b.a.l.l.s of the dough and place them on an ungreased cookie sheet.
Mix remaining 1 tablespoon (1.5 g) of Splenda with the cinnamon on a small plate or saucer. Take a flat-bottomed gla.s.s, measuring cup, or something similar (I use an old scoop from a jar of protein powder) and b.u.t.ter the bottom. Then dip the b.u.t.tered cup in the cinnamon and Splenda and use it to press the cookies flat. (You"ll need to dip your "pressing gla.s.s" in the cinnamon and Splenda for each cookie, but you won"t have to reb.u.t.ter the bottom each time. The b.u.t.ter just keeps the cup from sticking to the cookies and puts yummy cinnamon and Splenda on each one!) Bake for about 9 minutes, checking at 8 minutes to make sure the bottoms aren"t browning too fast. The cookies are done when the bottoms are just starting to brown.
Yield: About 6 dozen About 6 dozen Each with 1 gram of carbohydrates, a trace of fiber, and 1 gram of protein.
Don"t b.u.t.ter the cookie sheet or spray it with nonstick cooking spray. Why not? These cookies are so rich, they practically float on the b.u.t.ter that cooks out of them. I had no trouble with them sticking-I had trouble with them sliding around the cookie sheet while they were baking! I call them The Incredible Migrating Cookies. Hopefully your cookie sheets are flatter and your oven more level than mine.
Peanut b.u.t.ter Cookies I can"t tell these from my mom"s peanut b.u.t.ter cookies!
cup (115 g) b.u.t.ter, at room temperature cup (12 g) Splenda 2 tablespoons plus 1 teaspoon (19 g) stevia/FOS blend 1 tablespoon (15 ml) blackstrap or dark mola.s.ses 1 egg 1 cup (260 g) natural peanut b.u.t.ter (Creamy is best.) teaspoon salt teaspoon baking soda teaspoon vanilla 1 cup (80 g) soy powder 2 tablespoons (15 g) oat bran Preheat the oven to 375F (190C, or gas mark 5).
Use an electric mixer to beat the b.u.t.ter until creamy. Add the Splenda, stevia/FOS blend, and mola.s.ses and beat again until well combined.
Beat in the egg, peanut b.u.t.ter, salt, baking soda, and vanilla. Beat in the soy powder and oat bran.
b.u.t.ter or spray cookie sheets with nonstick cooking spray. Roll the dough into small b.a.l.l.s and place them on the sheets. Use the back of a fork to press the b.a.l.l.s of dough flat, leaving those traditional peanut b.u.t.ter cookie crisscross marks. Bake for 10 to 12 minutes.
Yield: About 4 dozen cookies About 4 dozen cookies Each with 2.3 grams of carbohydrates and 1 gram of fiber, for a total of 1.3 grams of usable carbs and 2 grams of protein.
Almond Cookies These are crumbly and delicate but very delicious!
1 cup (225 g) b.u.t.ter, at room temperature 1 cup (25 g) Splenda 1 egg 1 cup (260 g) smooth almond b.u.t.ter teaspoon salt teaspoon baking soda 1 cups (200 g) vanilla whey protein powder 2 tablespoons (30 ml) water 30 whole, sh.e.l.led almonds Preheat the oven to 375F (190C, or gas mark 5).
Use an electric mixer to beat the b.u.t.ter until smooth and fluffy. Add the Splenda and beat again, sc.r.a.ping down the sides of the bowl until very well combined.
Beat in the egg and then add the almond b.u.t.ter, salt, and baking soda.
Beat in the protein powder about cup (65 g) at a time.
Add the water and beat until everything is well combined.
Use a measuring tablespoon to scoop heaping tablespoons of dough onto greased cookie sheets (each cookie should be made of about 2 tablespoons of dough). Press an almond into the center of each cookie. Bake for 10 to 12 minutes or until the cookies just begin to brown around the edges.
Yield: 2 dozen nice big cookies 2 dozen nice big cookies Each with 3.5 grams of carbohydrates and 0.5 grams of fiber, for a total of 3 grams of usable carbs and 4 grams of protein.
Sesame Cookies cup (115 g) b.u.t.ter 1 cup (25 g) Splenda 1 egg 1 cup (240 g) tahini (roasted sesame b.u.t.ter) teaspoon salt teaspoon baking soda 1 cups (200 g) vanilla whey protein powder cup (30 g) sesame seeds Preheat the oven to 375F (190C, or gas mark 5).
Use an electric mixer to beat the b.u.t.ter and Splenda together until smooth and fluffy. Beat in the egg, mixing well, and then the tahini, again mixing well.
Add the salt and baking soda and then beat in the protein powder cup (65 g) at a time. Beat in the sesame seeds last.
Spray a cookie sheet with nonstick cooking spray and drop the dough onto it by spoonfuls. Bake for 10 to 12 minutes or until golden.
Yield: About 4 dozen cookies About 4 dozen cookies Each with 2 grams of carbohydrates, a trace of fiber, and 6 grams of protein.
Mom"s Chocolate Chip Cookies With this recipe, I a.s.sume the t.i.tle of Low-Carb Cookie G.o.d.
1 cup (225 g) b.u.t.ter, at room temperature 1 cups (38 g) Splenda 1 teaspoons blackstrap mola.s.ses 2 eggs 1 cup (125 g) ground almonds 1 cup (130 g) vanilla whey protein powder cup (25 g) oat bran 1 teaspoon baking soda 1 teaspoon salt 1 cup (125 g) chopped walnuts or pecans 12 ounces (340 g) sugar-free chocolate chips Preheat the oven to 375F (190C, or gas mark 5). If you haven"t ground your almonds yet, now would be a good time to do that as well.
Use an electric mixer to beat the b.u.t.ter, Splenda, and mola.s.ses until creamy and well blended. Add the eggs, one at a time, and beat well after each addition.
In a separate bowl, stir together the ground almonds, protein powder, oat bran, baking soda, and salt. Add this mixture about cup (65 g) at a time to the Splenda mixture, beating well after each -cup addition until it"s all beaten in. Stir in the nuts and chocolate chips.
Spray a cookie sheet with nonstick cooking spray and drop the dough by rounded tablespoons onto it. These cookies will not spread and flatten as much as standard chocolate chip cookies, so if you want them flat, flatten them a bit now.
Bake for 10 minutes or until golden. Cool on baking sheets for a couple minutes and then remove to wire racks to cool completely.
Yield: About 4 dozen cookies About 4 dozen cookies Each with 3 grams of carbohydrates, a trace of fiber, and 5 grams of protein. (This carbohydrate count does not include the polyols used to sweeten the sugar-free chocolate, since it remains largely undigested and unabsorbed.) If you can"t get sugar-free chocolate chips, you need to make some from sugar-free chocolate bars. Break 7 or 8 of the bars (1.3 to 1.5 ounces, or 36 to 42 g each) into three or four pieces each and place the pieces in a food processor with the S-blade in place. Pulse the food processor until the chocolate bars are in pieces about the same size as commercial chocolate morsels and set them aside until you"re ready to use them.
Gingersnaps So crisp and gingery-cinnamony, these cookies are nothing short of extraordinary.
cup (55 g) b.u.t.ter cup (120 ml) coconut oil 1 cup (25 g) Splenda cup (50 g) polyol sweetener 1 tablespoon (15 ml) blackstrap mola.s.ses 1 egg 1 cup (125 g) almond meal 1 cup (130 g) vanilla whey protein powder cup (25 g) gluten 2 teaspoons baking soda teaspoon salt 1 teaspoon ground ginger 2 teaspoons cinnamon teaspoon ground cloves Preheat oven to 350F (180C, or gas mark 4).
Using an electric mixer, beat the b.u.t.ter, coconut oil, Splenda, polyol sweetener, blackstrap mola.s.ses, and egg together until mixture is creamy and fluffy.
Beat in the almond meal, vanilla whey protein powder, and gluten, then the baking soda, salt, and spices.
The dough will be fairly soft but cohesive. Scoop scant tablespoons of dough onto ungreased cookie sheets, shaping a bit with your fingers to make little b.a.l.l.s.
Flatten b.a.l.l.s slightly with the back of a spoon or your fingers. Keep in mind when placing cookies on sheets that they will spread some-I find that 10 per sheet is about right.
Bake for about 7 to 9 minutes or until cookies are just getting golden around the edges. Cool on wire racks and store in an airtight container.
Yield: About 42 cookies About 42 cookies Each with 7 g protein; 2 g carbohydrate; trace dietary fiber; 2 g usable carbs. Carb count does not include polyol sweetener.
Hazelnut Shortbread Do you love Walker"s Shortbread cookies? Meet their new low-carb replacement.
2 cups (270 g) hazelnuts 1 cup (225 g) b.u.t.ter, at room temperature cup (12 g) Splenda 1 egg teaspoon salt teaspoon baking powder 1 cup (130 g) vanilla whey protein powder 2 tablespoons (30 ml) water Preheat the oven to 325F (170C, or gas mark 3).
Grind the hazelnuts to a fine meal with a food processor. Set aside.
Use an electric mixer to beat the b.u.t.ter until it"s fluffy. Add the Splenda and beat well again. Beat in the egg, combining well.
Sprinkle the salt and baking powder over the top of the mixture and add half of the ground hazelnuts. Beat them in, add the rest of the hazelnuts, and beat again.
Beat in the vanilla whey protein powder and then the water to make a soft, sticky dough.
Line a shallow baking pan (a jelly roll pan is best, and mine is 11 15 inches [29 39 cm]) with baking parchment and turn the dough out onto the parchment. Cover it with another piece of parchment and press the dough out into an even layer covering the whole pan. (The pressed dough should be about inch [6 mm] thick.) Peel off the top sheet of parchment and score the dough into squares using a pizza cutter or a knife with a straight, thin blade. Bake for 25 to 30 minutes or until golden. You"ll need to rescore the lines before removing the shortbread from the pan. Use a straight up-and-down motion, and the shortbread will be less likely to break outside the score lines.
Yield: 4 dozen cookies 4 dozen cookies Each with 1.5 grams of carbohydrates, a trace of fiber, and 1 gram of protein.
Coconut Shortbread cup (115 g) b.u.t.ter, at room temperature cup (120 ml) coconut oil 3 tablespoons (4.5 g) Splenda 1 cups (200 g) vanilla whey protein powder 1 cup (70 g) finely shredded, unsweetened coconut 2 tablespoons (30 ml) water Preheat oven to 375F (190C, or gas mark 5).
Using an electric mixer, beat together the b.u.t.ter, coconut oil, and Splenda until light and creamy. Beat in the protein powder, coconut, and water, in that order, sc.r.a.ping down the sides of the bowl several times to make sure everything is well blended.
Line a jelly roll pan with baking parchment and turn the dough out onto it. Place another sheet of baking parchment on top and press the dough out into a thin, even sheet. Use a sharp knife, or better yet a pizza cutter, to score the dough into small rectangles. Bake for 710 minutes or until golden. Cool and break apart.
Yield: 4 dozen cookies 4 dozen cookies Each with 1 gram of carbohydrates, a trace of fiber, and 6 grams of protein.
Hermits Hermits are an old-fashioned cookie with a chewy texture and a brown-sugar-spicy flavor.
cup (115 g) b.u.t.ter cup (18 g) Splenda cup (50 g) polyol sweetener 2 teaspoons blackstrap mola.s.ses 1 egg cup (120 ml) b.u.t.termilk cup (90 g) almond meal cup (25 g) wheat gluten [image]cup (40 g) vanilla whey protein powder teaspoon cinnamon teaspoon ground cloves teaspoon baking soda [image]cup (50 g) currants cup (30 g) chopped pecans Preheat oven to 350F (180C, or gas mark 4).
In a large mixing bowl beat the b.u.t.ter until soft with an electric mixer.
Add the Splenda, polyol, and blackstrap mola.s.ses and beat until light and creamy. Beat in the egg and the b.u.t.termilk.
In a separate bowl, combine the almond meal, gluten, protein powder, cinnamon, cloves, and baking soda. Stir them together to distribute the ingredients.
Add the dry ingredients to the b.u.t.ter mixture in three or four additions, beating well and sc.r.a.ping down the sides of the bowl when needed. Now add the currants and pecans and mix just enough to blend.
Drop the batter by spoonfuls onto greased cookie sheets, keeping in mind that they spread. Bake for 12 to 15 minutes or until just starting to darken around the edges. Cool on wire racks and store in a tightly lidded container.
Yield: About 40 cookies About 40 cookies Each with 4 g protein; 2 g carbohydrate; 2 g usable carbs. Carb count does not include polyol sweetener I"ve used currants instead of the traditional raisins in the hermits because they"re little and therefore distribute more evenly through the dough-to me, they taste like raisins anyway. If your currants are sort of dry, put them in a small bowl and pour a little boiling water over them before you start.
Then drain them right before you add them. And if you can"t get currants, you could use raisins. I"d suggest snipping each one into two or three pieces before adding them, or you"re likely to end up with just one or two raisins per cookie.
Pecan Sandies Peggy Witherow sent me a recipe for Pecan Sandies that she wanted de-carbed, and this is the result.
1 cup (225 g) b.u.t.ter, at room temperature 1 cup (25 g) Splenda 1 egg 1 cups (200 g) vanilla whey protein powder 1 cups (185 g) chopped pecans teaspoon salt Preheat the oven to 325F (170C, or gas mark 3).
Beat the b.u.t.ter and Splenda together until light and creamy. Beat in the egg, mixing well. Then beat in the protein powder, pecans, and salt.
Spray a cookie sheet with nonstick cooking spray. Form the dough into b.a.l.l.s about the size of a marble and flatten them slightly on the cookie sheet. Bake for 10 to 15 minutes or until golden.
Yield: 4 dozen cookies 4 dozen cookies Each with 2 grams of carbohydrates, a trace of fiber, and 5 grams of protein.
Oatmeal Cookies OMG-These are so good!
1 cup (240 ml) coconut oil 1 cup (225 g) b.u.t.ter, at room temperature 1 cups (38 g) Splenda 1 teaspoon mola.s.ses 2 eggs 1 cup (125 g) ground almonds 1 cup (130 g) vanilla whey protein powder teaspoon salt 1 teaspoon baking soda 1 teaspoon cinnamon 1 cup (80 g) rolled oats 1 cup (125 g) chopped pecans Preheat the oven to 350F (180C, or gas mark 4).
With an electric mixer, beat together the coconut oil, b.u.t.ter, and Splenda until well combined, creamy, and fluffy.
Beat in the mola.s.ses and eggs, combining well. Beating the ground almonds, protein powder, salt, and baking soda, sc.r.a.ping down the sides of the bowl a few times and making sure the ingredients are well combined.
Beat in the cinnamon, rolled oats, and pecans.