Indispensable Low Carb Treats


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Indispensable Low Carb Treats

You can make homemade treats that taste better than expensive "low carb" foods you see in stores!

Not only that, but the stuff you cook at home has no hidden carbs to stall you, unlike 99% of the commercially produced "low carb" treats.

Most of these recipes were designed back in the bad old days when the only diet foods available were sugar-laden stuff for people on low fat diets. Low carbers got creative back then and the results were some wonderful, easy recipes that every serious low carber should know.

The recipes below are by no means all the great recipes, only the ones I couldn't live without.

IMPORTANT NOTE: Feedback from people who have used my recipes suggests that you may get disappointing results if you use some of the more expensive whey protein powders. I use Precision Engineered brand. They have recently changed their formula and it isn't quite as good as it used to be, but it still works. I find a dash of DaVinci sugar free syrup helps improve the flavor. If you can suggest a brand that will work better, please email me.

Indispensable Almost No Carb Barbecue Sauce

This isn't a substitute for the "real thing," it's an improvement. It's so good the rest of the family gobbles it up and I have to keep making more.

3/8 cup vinegar
1 1/2 cup tomato sauce. (1 15 oz can) Don't buy a tomato sauce that has spices or flavorings in it!
3 tablespoons Worcestershire sauce
1 1/2 tablespoon yellow hot dog mustard
3/4 tablespoon Franks Hot Sauce
3/4 tablespoon salt (optional)
1 dash cayenne pepper. Go easy!!!!
3 teaspoons lemon juice
1 1/2 teaspoon liquid smoke flavoring
6 teaspoons Splenda or 18 drops of Liquid Splenda

Add vinegar and all other ingredients except mustard to a sauce pan and slowly heat. Put mustard in a cup and slowly stir in a couple tablespoons of sauce until well blended. Then add mustard mixture back to sauce in pan.

Bring to a boil, and lower heat. Let simmer for a few minutes. Let cool, then refrigerate.

Note: this sauce will taste a bit peculiar if you taste it when it is still hot. Don't worry! Something magical happens when it sits in the fridge.

Carbohydrates per Serving (1 tablespoon): Less than 1 gram. Half an ounce is 1 gm carbs, 6 calories.

Better than the Boxed Stuff Homemade Low Carb Pancakes

No hidden carbs, great flavor, and a texture that is very close to the real thing.
The recipe below takes one egg and makes 2 pancakes. Double or triple it to make more.

2.5 tablespoons vanilla whey protein powder. I use Precision Engineered.
3/4 teaspoons baking powder
1 egg
1 teaspoon vegetable oil (I use sunflower)
1 tablespoon DaVinci Sugar Free Syrup, flavor of your choice. I use Vanilla, Caramel or English Toffee. (You can substitute 1 teaspoon Splenda with 1/2 tsp vanilla and 1/2 tablespoon water)
2 tablespoons water

Mix dry ingredients in a bowl. Add the egg, oil, Syrup or Splenda, and water. If batter is too thick to pour easily, add another tablespoon or two of water to thin out. Stir. Fry in a pan or griddle as you would regular pancakes. Turn when bubbles appear at edges.

Serve with Maple Grove Farms "Cozy Cottage" sugar free Maple Syrup, 1 gm sorbitol per tablespoon.

For two pancakes made with DaVinci syrup: 1 g carb 0 gm fiber.16 g protein. 14 g fat. 197 calories.

Something Different for Breakfast: Low Carb Cinnamon Spice Pancakes

This is an adaptation of Garth's Protein Spice Bars that makes a killer pancake better than any of the mixes.

Garth's Low Carb recipes can be found here HERE
The recipe below takes one egg and makes 2 pancakes. Double or triple it to make more.

2 tablespoons vanilla whey protein powder. I use Precision Engineered.
3/4 teaspoons baking powder
1 teaspoon ground cinnamon
1 dash nutmeg
1 dash ginger
1 egg
1 teaspoon vegetable oil (I use sunflower)
1 tablespoon DaVinci Vanilla Sugar Free Syrup (or substitute 1 teaspoon Splenda with 1/2 tbs vanilla and 1/2 tablespoon water)
1 tablespoon water

Mix dry ingredients in a bowl. Add the egg, oil, Syrup or Splenda, and water. Stir. Fry in a pan or griddle as you would regular pancakes. Turn when bubbles appear at edges.

For two pancakes made with DaVinci syrup: 5 g carb 1 gm fiber.14 g protein. 10 g fat. 167 calories.

Jenny's Version of Garth's Macaroons

Garth Lamson has removed his delicious macaroon recipe from his web site but has given me permission to post my revision of it. This is a truly low carb, low cal cookie that satisfies my need for a little after meal treat.

1 1/3 cups unsweetened shredded coconut. (I buy mine from Whole Foods bulk section.)
1 tablespoon vanilla whey protein powder
1/2 teaspoon salt
1 tablespoon Splenda powder
1 3/4 tablespoon DaVinci Amaretto sugar free syrup (you can use other flavors if you don't have this one)
3/4 teaspoon Almond extract
2 medium egg whites

Preheat oven to 325 degrees. Mix ingredients together in a bowl in order given.

Drop by teaspoonfuls onto a lightly greased baking sheet. These do not spread out so you can put them close together. I usually make 24 from this recipe.

Bake at 325 degrees for 20 minutes. Edges of cookies should be light brown.Remove from cookie sheet immediately.

Nutritional Information for each Macaroon (24 total): Calories: 17, Carbs: ~1 gm Fiber less than 1 gm, Fat 1 gm, Protein 1 gm.

Almond or Hazelnut Cookies Made From Home-Ground Nut Meal

This recipe makes 18. Delicious, but relatively high in calories. So use this when you are in maintenance or if you need to boost your calories with nutritious foods. Hazelnuts are very high in healthful unsaturated fat.

1 cup homemade hazelnut or almond flour
1 tbs vanilla whey protein powder
1/3 cup Splenda or 1/3 cup DaVinci sugar free vanilla or amaretto syrup
1 egg white
1/2 tsp almond extract
Preheat oven to 300 degrees. Line a cookie sheet with aluminum foil.
To make nut flour, chop 1/3 of a pound of hazelnuts or almonds very fine. (I used a little electric "chopper" which I bought for about $10. It looks like a tiny food processor.)
Stir in rest of ingredients in order given. Using DaVinci syrup instead of powdered Splenda will cut the carb count of the total recipe by 11 grams but will make the cookies moister.

Use a teaspoon to drop blobs onto cookie sheet about 1/2 teaspoon in size.

Bake for 20 - 30 minutes until very lightly browned.

Remove from oven and let cool. Then peel off foil.

Nutritional Info: 46 cal , fat: 4 g, sat fat: 0, carb 1 gm, protein 1 gm,
sodium 5 mg

No Hidden Carb Fudge

This recipe makes 4 servings.
2 oz cream cheese (use the expensive kind with less starch filler)

1 oz baker's chocolate (the kind with NO sugar.)
1 tbs DaVinci Vanilla Sugar Free Syrup (OR substitute 1 tbs Splenda and 1 tsp vanilla)
2 Tbs Cream

Melt the chocolate in the bottom of a greased small saucepan at low heat.

Add the cream cheese and stir in with the chocolate. Add cream and simmer. Add the DaVinci syrup (or Splenda and vanilla) and stir in. If it isn't sweet enough, add a tiny bit more syrup or Splenda
until it tastes right. Cook until it starts to thicken. Take off the stove. Grease a small bowl or individual pie plate. Spoon fudge into bowl or plate. Chill in refrigerator until hard. Cut into 4 pieces. Enjoy!

Makes 4 servings. Per serving: 2 gm carb 1 gm protein 9.8 gm fat. 99 calories.

Low Carb Yankee Chili

Here's another recipe the whole family loves--especially since these particular beans do not cause gas! One caution: DO NOT EAT SOY IF YOU HAVE ANY THYROID ISSUES. SOY WORSENS THYROID PROBLEMS.

Makes 3 servings:

10 ounces hamburger
1 can Eden brand Black Soy beans (Buy them at Whole Foods or other Health stores. Do NOT use regular Black Beans!)
1-2 tbs strong chili powder. I use "Hard Times" brand Chili Mix.
14 oz crushed peeled tomatoes (1/2 large can or 1 small can) Don't buy the seasoned versions!
1 cup of water.

Fry up meat in skillet, when cooked drain fat. Add tomatoes, beans, chili powder and water. Simmer until thickened.

Makes 3 servings. Per serving: 22 g carb 13 g fiber. 38 g protein. 20 g fat. 411 calories.

Very Low Carb Cocoa

This makes a nice substitute for coffee if you're trying to kick the habit, or just use it to keep warm in winter.

1 rounded teaspoon Hershey's Dutched Cocoa or other real cocoa powder
2 cap fulls DaVinci Sugar Free Syrup of your choice. Kahuli Cafe is awesome. So is Amaretto.
1 cup boiling water
Cream or half and half (as much as you'd put in coffee)

Boil the water. Put the cocoa powder into a cup and stir in the sugar free syrup until it makes a nice paste. Gradually pour in the water while stirring to dissolve the cocoa. Fill almost to the top. Then lighten with the cream or half and half the way you would lighten coffee (1 to 2 tablespoons.)

One Serving. 1 gm carb. 2 g fat. 27 calories made with 1 tbs Half & Half, more with cream.

You can make also make a delicious low carb cocoa using 1/4 cup of the Hood "Carb Countdown" low carb milk product instead of the cream. I use the 2%.Another option is to use heated unsweetened almond milk in place of the boiling water.

Gravy

You can thicken gravies without adding carbs using guar gum or glucomannen. There is also a commercial thickener available that is a mixture of fibrous gums, Dixie Diner Thick It Up. Use these like cornstarch--mix them up with a small amount of water or fat adding the liquid slowly to keep them from clumping. (I have not personally tried these. They replace a product I used to recommend which has been discontinued.)

Low Carb Muffin/Sweet Bread Mix

I discovered this recipe while trying to make a low carb pumpkin bread for Thanksgiving. To my surprise, the squash gave these a wonderful, moist, non-rubbery, bready texture while contributing almost no pumpkin flavor. That makes the batter ideal for the muffins of your choice. The recipe below will make 9 muffins or 1 loaf of sweetbread. At the bottom of the recipe are some ideas for different flavors.

7 1/2 oz pumpkin or squash (one half of a 15 ounce can).
1 1/2 scoops (equivalent to 4 1/2 tbs)vanilla whey Protein Powder. (I used Precision Engineered.)
1 tbs vital wheat gluten.
1 tbs melted butter
1 egg
1 1/2 tbs DaVinci caramel (or vanilla) sugar free syrup
1/2 tsp baking powder
1/4 cup walnuts
1/4 cup grated coconut (the kind with no sugar. I buy it at Whole Foods.)

Preheat Oven to 350 degrees. Grease bottom and sides of 9 muffin tin cups or a single bread pan.
Mix all ingredients together in a big bowl in order given until completely
blended.

Pour batter into muffin cups or bread pan until it is about 1 inch deep.

Bake for 45 minutes or until a toothpick inserted into the muffin or bread comes up dry. Remove from pan and allow to cool. Cover with plastic wrap to retain moisture. Please note these are very moist and will mold after two days if you don't refrigerate them.

Makes 9 servings. Per 1 1/4 ounce serving: 3 gm carb, 1 gm fiber, 4gm protein, 4 gm fat, 64 calories.

Variations on the Muffin Mix

Pumpkin Bread

To the batter given above add:

1/2 tsp cinnamon
1/4 tsp ginger
pinch nutmeg

Pecan Rolls

Soak 1/4 cup pecans in a tablespoon or two of DaVinci Sugar Free Caramel Syrup for about five minutes. Be sure they are completely coated. Press into the tops of the muffins.

Blueberry or Raspberry Muffins

Stir in frozen blueberries or raspberries into the muffin mix just before baking.

 

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