My Home Recipe

Ingredients:
1/2 c onion, chopped
2 cloves garlic, chopped
3 tbsp parsley
1 tbsp olive oil
1/2 tsp oregano
1/2 tsp basil
1/2 tsp thyme
1/2 tsp pepper3 c canned tomatoes
3/4 c tomato paste
1 c tomato sauce
3 c mushrooms, chopped
3 medium Zucchini
8 oz Lite mozzarella, grated
8 oz lowfat ricotta cheese
3 tbsp parmesan, grated

How to Prepare:

1. Saute onion, garlic, parsley, and herbs in oil until onions are tender.
2. Add chopped tomatoes, tomato paste and sauce.
3. Cook for 1/2 hour on medium heat, stirring often.
4. Add the chopped mushrooms at the end.
5. Slice zucchini lengthwise, about 8 slices each.
6. In an 8 inch baking dish, layer ingredients beginning with a layer of sauce, then zucchini, then ricotta, more sauce, zucchini, mozzarella, sauce, etc.
7. Top with parmesan cheese.
8. Bake at 375 degrees for 35 minutes.
9. Let lasagna rest 10 minutes at room temperature before slicing.

Ingredients:
4 large eggs
1 cup heavy cream
1 cup water
3 tsp. vanilla
2 scoops vanilla whey protein powder
1 cup almond flour(grind almonds in blender)
1 cup Splenda
1 cup unsweetened coconut

How to Prepare:

1. Place all ingredients into a large bowl. Stir until well combined.
2. Pour into a greased(I use Pam)9×13 casserole.
3. I sprinkle splenda sweentened coconut on top,also.
4. Bake for approx. 1 hour at 350 degrees until golden brown.

Ingredients:
2 cans of beets w/juice (sliced, whole, etc)
5 packets (or more to taste, you can add more later) Splenda
1 C water
3/4 C cider vinegar
3 bay leaves
2 tsp mustard seed
1.5 tsp salt
1 tsp ground cinnamon
1 tsp whole allspice
1/2 tsp ground cloves
1/2 tsp ground allspice
1/2 tsp celery seed
1 doz small peeled and cooked hard cooked eggs

How to Prepare:

1. Put all ingredients except the eggs into a sauce pan.
2. Bring to a boil. Simmer for 10 minutes. COOL COMPLETELY. (If you don’t and add the eggs, you will get a totally inedible egg).
3. Refrigerate for two days. Then enjoy!

Serves:varies
CarbsPerServing:minimal
Prep Time:30 mins
Effort:Easy

Ingredients:
1 can tuna in brine
1 small red onion
2 ounces cheddar cheese — mild
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon cumin seed
1 egg — beaten
fresh corriander 1 egg — beaten for coating

How to Prepare:

1. Add all ingredients into a bowl and mix well once all ingredients are mixed into a dough.
2. Take a handfull and roll into a ball then flatten like a burger.
3. Once firmly into shape coat with egg by dipping the kebab into the egg mixture, turn over and then straight into the frying pan.
4. Make sure the pan is coated with3 tblspns of oil (any).
5. Once side is cooked then turn until golden brown.
6. Once cooked as they cook very quick serve with salad and sour cream and onion dip.

Ingredients:
3 tablespoons butter
4 tablespoons ricotta cheese
4 tablespoons cream cheese
2 eggs
1/4 cup almonds — ground into 1/2 cup almond flour
1/2 cup atkins bake mix
1/2 cup protein powder — plain
1/2 cup vanilla protein powder
1/2 cup artificial sweetener
1 tablespoon baking powder
1 tablespoon cinnamon
1 tablespoon vanilla
1 cup water (start w/3/4 cup and see how much — (more or less) you need)
2 tablespoons artificial sweetener — 1/4 cup chopped

** Base:

1/4 cup pecans
12 thin pats butter

How to Prepare:

1. Preheat oven to 350f.
2. Spray a muffin tin w/cooking spray.
3. Place 1 pat of butter in each, followed by equal amounts of the

**Base Splenda and pecans.

1. IN a large bowl, cream the butter, cream cheese and ricotta well.
2. Add eggs and blend again.
3. Add splenda and beta again.
4. Add remaining ingredients and beat well. This should be a very thick pancake type batter.
5. Spoon into prepared muffin tin and bake at 350 for approx 40 minutes or until nicely browned on top.

**These don’t get that gooey butter/sugar run off that you get with traditional sugar. You might even be able to skip the splenda in the tins:)

NOTES : Counts for Vanilla Protein Powder not included - adjust accordingly

Ingredients:
Crepes:
2 eggs
1/3 cup heavy cream
1/3 cup water
2 Tbsp. butter, melted
1/4 tsp. salt
1 dropper stevia extract
3 Tbsp. soy protein powderCream:
1/2 cup heavy cream (or more if you like lots of cream!)
1/2-1 tsp. vanilla
1/2-1 dropper stevia extract
1 1/2 cups strawberries, sliced

How to Prepare:

To make cream:
beat cream until stiff, add vanilla and stevia to taste.

To make crepes:

1. whisk together eggs, cream, water, butter, salt, and stevia until well-mixed.
2. Add protein powder and whisk until smooth.
3. Heat frying pan to medium hot, melt a little butter in pan, and pour in 1/6 of crepe batter, tilting pan this way and that so that batter spreads out.
4. Cook until top is dry and full of air holes, then turn and cook briefly on second side.
5. Remove to plate and set aside while cook remaining crepes.

To assemble:

1. Place crepe on plate with good side down.
2. Spread with cream.
3. Top with 1/4 cup strawberries, and fold top of crepe over cream and strawberries.
4. Top crepe with dollop of whipped cream and slice of strawberry.

Serves:6,10
CarbsPerServing:Total 4.68 Fiber 1.27 Atkins 3.41
Prep Time:10 minutes
Effort:Easy

Ingredients:
1 cup dark rum
1 teaspoon lemon rind – grated
¾ cup artificial sweetener
¾ to 1 cup 1/2 cup walnuts – chopped,pecans or almonds
4 ups cranberries – raw fresh or frozen

How to Prepare:

1. Put Splenda and rum in saucepan, heat to boiling.
2. Add cranberries & lemon zest, bring back to boil & immediately lower heat so the mixture is on a low, rolling boil, just above a simmer.
3. Cover and cook for 10 minutes, stirring occasionally.
4. Add chopped nuts, mixing in thoroughly Let cook 1-2 min, then remove from heat, cover and let cool completely.
5. The rum & lemon zest add tremendous richness complexity to the sauce.
6. But, if you want to forego the rum, just substitute an equal amount of water.

10 Chinese mushrooms, small
1 tsp Salt
1/4 lb Prawns
1/2 tsp Sugar
5 Fresh water chestnuts (OR 7- canned ones)
1 tsp Thin soy Sauce
1 tsp Oyster Sauce
1/2 lb Ground Pork
Dash of pepper
1 Green onion, finely chopped 1
1/4 tbsp Cornstarch
1 pk Wonton skins
1 Egg

How To Cook :

1. Boil Chinese mushrooms for 10 minutes, rinse, squeeze dry, cut off, and discard stems; then, chop into very small pieces. Shell, devein and wash prawns.
2. Chop into very small pieces Peel and crush water chestnuts with the flat side of the cleaver. If you don’t have a cleaver, chop the water chestnuts into very fine pieces.
3. Combine mushrooms, prawns, water chestnuts, Pork and green onion. Add all other
   ingredients and mix well.
4. 1 tsp of filling is used for each won ton.
5. With one corner of the wonton skin toward you, place 1 tsp of filling about an inch from the corner.
6. Fold one corner to cover the filling. Fold once more…about 3/4 inch.
7. Turn the won ton so that the triangle is toward you. Dampen the left corner with a little water.
8. Swing the right corner away from you and place it on top of the dampened left corner.
9. As you make this fold, simultaneously pull the filling toward you with your middle finger, you
   should finish with a little “hat-like” effect.

Ingredients:
1/2 of a medium Jicama
Seasonings of choicePeanut Oil (or other oil suitable for high heat frying)

How to Prepare:

1. Peel and rinse 1/2 of one globe of jicama.
2. Slice paper thin, using one of those “as seen on TV” type vegetable slicers if you can.
3. They give you the thinnest slices. Otherwise use a very sharp knife and slice carefully and thinly. Blot excess moisture from slices.
4. Use enough oil to cover bottom of large skillet and to cover the slices, about 1/4″ deep should do it. Heat oil, but do NOT OVERHEAT.
5. Add jicama slices in a single layer. You won’t get them all done in one batch.
6. Fry each batch until you have browning around the edges, then remove to paper towels to drain while the next batch frys.
7. The chips shrink considerably. While still warm sprinkle them with pepper, salt, low carb seasonings, parmesan cheese, whatever you like, but lightly.
8. If you make the slices thin enough and fry carefully these chips come out so delicate and crunchy. Really too delicate for dipping unless you just use a thin Ranch dip or something.

Ingredients:
½ cup kalamata olives
1 tsp capers
¼ cup extra virgin olive oil
1 tbsp balsamic vinigar
Equipment Needed:
Chef’s knife
cutting board
mortar & pestle
small bowl
measuring cups and spoons
1/4 to ½ tsp oregano
¼ to ½ tsp rosemary
1 clove garlic
1/8 tsp black or white pepper

Instructions:

1. Chop olives until pieces are 1/8” or less.
2. Crush capers and garlic with knife blade and mince fine.
3. Grind oregano and rosemary with mortar and pestle until powdered.
4. Combine all ingredients in small bowl. Cover and chill for 2 hours.
5. Serve over cold asparagus or thin sliced tomato or other cold cooked vegetables.

Note :  

• The vinaigrette should run slightly from the tapenade after it sits for a few seconds.
• Tapenade may be prepared a day in advance.
• Experiment with other herbs and types of acids to complment other foods such as fish or cold meats. Wine or cider vinigar may be substituted to reduce the carbohydrate by 0.5 g per serving.