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Category Archives: Low Carb

2 Minute Keto Microwave Bread

27 Friday Sep 2019

Posted by wrks4me in Baking, Breakfast, Gluten Free, Low Carb

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2 minute keto bread 2

Ingredientswrks4me_terry_tested-11

  • 1/2 cup (56 gm) Almond Flour
  • 1/2 Scoop (1 rounded tbsp or 15g) Unflavoured Whey Powder (if you don’t have Whey Powder use more Almond Flour) p.s. I have used Vanilla flavoured as well if you don’t have unflavoured. Can’t taste
  • 1/2 tsp (2-3gm) Erythritol (or your favourite sugar-free sweetener)
  • 1/2 tsp (2-3gm) Baking powder
  • 1/4 tsp Xanthan Gum
  • 70g Water (approx. 1/3 cup)
  • 1/8 tsp salt (optional)

Directions

2 minute keto bread

  1. Spray cooking oil into a 3 cup microwave-safe container
  2. In a separate bowl combine all ingredients until well mixed
  3. Put into the microwave container
  4. Put into the microwave and bake for 1 1/2 to 2 minutes depending on the power of your microwave
  5. Remove when cooled and cut in half and then in half again to get 4 pieces

Terrific toasted2 minute keto bread 3

Enjoy

Original recipe

 

 

 

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Cabbage Soup(s) Diet (Quick Start Diet)

29 Friday Mar 2019

Posted by wrks4me in Low Carb, Soups

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Tags

Diet, Low Carb, Low Sugar Diet

This soup will kick start your diet. This is the 7-day diet. All versions require you to eat as much soup as you want any time you are hungry throughout the week. This is a low carb diet, check with your physician before starting any diet.

Cabbage Soup Diet

Recipe No. 1 (Original Version)

Ingredientswrks4me_terry_tested-11

  • 1/2 head of cabbage (chopped)
  • 1 cup of carrots (sliced)
  • 1 green or red pepper (diced)
  • 1 cup celery (sliced)
  • 1 cup white or yellow onion (diced)
  • 3-4 cloves of garlic
  • 4 cups of chicken broth (or beef or vegetable)
  • 14 or 28 oz can of diced tomatoes (I used Italian Seasoned Tomatoes)
  • 1 tsp basil
  • 1 tsp oregano
  • 1/4 tsp red pepper flakes
  • salt and pepper to taste

Recipe No. 1 (Italian Marinara Sauce)

Ingredients

  • 1/2 head of cabbage (chopped)
  • 1 cup of carrots (sliced)
  • 1 green or red pepper (diced)
  • 1 cup celery (sliced)
  • 1 cup white or yellow onion (diced) and caramelized
  • 1 clove of garlic
  • 4 cups of chicken broth (or beef or vegetable)
  • 1 (700 ml) jar of marinara sauce
  • salt and pepper to taste

Instructions:

(Instantpot version)

  1. Put all ingredients into the Intantpot and press “soup” and that’s it.

(Non-pressure cooker method)

  1. Heat some olive oil in a pot
  2. Add onions, peppers, celery and carrots
  3. Lightly saute
  4. Add garlic
  5. Add tomatoes (or marinara sauce) and cabbage
  6. Pour in chicken broth (or beef or vegetable)
  7. Add spices (if you like)
  8. Bring to a boil and reduce heat
  9. Cook until cabbage is tender
  10. Taste soup and add salt and pepper as needed

Enjoy

Cabbage Soup Diet (7 day Plan)

Day One:
Fruit: Eat all of the fruit you want (except bananas). Cantaloupe and watermelon are lower in calories than most fruit. Eat only your soup and the fruit for the first day. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body.

Day Two:
Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Plus for dinner, you can have a baked potato with butter. Do not eat fruit today. Remember to drink water throughout the day. (This is a great salad day, but be light on the salad dressing)

Day Three:
Fruits and vegetables, you want. No Baked Potato. Plus have your soup throughout the day. Remember to drink water throughout the day.

Day Four:
Bananas and Skim Milk (or Almond or Cashew Milk): You can eat as many as eight bananas along with glasses of skim milk throughout the day, along with your soup. This day is should reduce your desire for sweets. Remember to drink water throughout the day. (I like to make a banana shake or make yourself a frozen banana dessert)

Frozen banana dessert:

  1. Cut a banana into slices and put in a freezer bag
  2. Put frozen slices into a blender or food processor and pulse til smooth. You can add a few drops of milk to make it creamier.  (you can also add some cocoa powder)

Day Five:
Beef And Tomatoes:
Eat ten to twenty ounces of beef or (no-skin chicken or fish but not both) and up to six fresh tomatoes. Eat your soup at least once this day. Remember to drink water throughout the day.
For breakfast, I have a fried tomato
For lunch or supper, I have a tomato salad (yes, with cucumbers and onions, oregano and basil. This is my take on the original diet). You can also make a baked tomato with Italian spices sprinkles on top, or make beef or chicken with a tomato sauce and Italian spices, no sugar added.
I also get myself some tomato juice (low sodium) and have that as a drink instead of some tomatoes during the day

Day Six:
Beef and Vegetables:
Eat beef or (no-skin chicken or fish but not both) and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Remember to eat your soup at least once.
Make yourself a beef or chicken stir fry if you like (remember to use only a little oil)
You can also roast your vegetables or make yourself a hearty salad (easy on the dressing)

Day Seven:
Brown rice, unsweetened fruit juices and vegetables: Be sure to eat your soup at least once this day.

Day 8 and Beyond:
The Cabbage Soup Diet is not intended for long-term weight loss. This diet is low in fat and high in fibre that will jump-start the diet that works for you and a long-term eating plan.

Truly Delicious Low Carb/Low Sugar Chocolate Chip Blondies

28 Thursday Feb 2019

Posted by wrks4me in Baking, Low Carb, wrks4me - Recipes

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Sugar Free Blondies

Ingredientswrks4me_terry_tested-11

  • 4.5 ounces (130g) unsalted butter softened (You can use salted butter if that’s what you have)
  • 4.5 ounces (130g) natural peanut butter smooth (You can use regular smooth peanut butter if that’s what you have, just watch the sugar content)
  • 3 ounces (85g) Stevia/Erythritol Sweetener or Sugar substitute
  • 2 eggs
  • 1 teaspoon vanilla
  • 1 ounce (28g) coconut flour
  • 1 teaspoon Baking Powder
  • 3.5 ounces (100g) Sugar-Free Chocolate Chips

Instructions

  1. Preheat oven 180C/350F
  2. Put peanut butter and softened butter into a mixing bowl and beat on medium speed until smooth
  3. Add your sugar substitute and beat on medium speed until the mixture is light and fluffy
  4. Add eggs and vanilla and beat continue to beat until well combined
  5. Add coconut flour and baking powder and beat on until the ingredients are mixed
  6. Fold in with a spatula the chocolate chips
  7. Pour the mixture into an 8″x8″ lined square cake tin
  8. Bake for 20 minutes, or until a skewer comes out clean
  9. Allow to cool before cutting into 16 pieces (note: the squares will drop a little as they cool)

Enjoy

Gluten Free Soft Cheese Buns

07 Thursday Feb 2019

Posted by wrks4me in Low Carb, wrks4me - Recipes

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Cheese Buns

These are light and fluffy and full of flavour. And best of all they are gluten free.

Ingredientswrks4me_terry_tested-11

  • 1 cup of whole milk
  • 1 egg
  • 1/2 cup of vegetable oil
  • 1/4 teaspoon salt
  • 2 cups of tapioca flour
  • 5 ounces or 1 cup of grated Parmesan cheeseCheese Buns Split

Directions

  1. Add egg, milk, vegetable oil and Parmigiano Reggiano cheese in a blender and mix for 10 seconds. Turn off blender
  2. Add the baking powder, salt and tapioca flour
  3. Blend for 30 seconds
  4. Pour batter into sprayed muffin tins (I use large size muffin tins). You can also make mini buns by using a regular muffin tin.
  5. Bake at 400 F. degrees for 20-25 minutes or until golden grown on top
  6. Store cheese rolls in an air proof container or zip bag for up to 5 days.

Note: If you are lactose intollerant, natural Parmigiano Reggiano have only a trace of lactose and can be digested by many people with lactose intolerance.

Enjoy

Cheeseburger and Cauliflower Hash

14 Monday Jan 2019

Posted by wrks4me in Low Carb, Main Dishes, wrks4me - Recipes

≈ 1 Comment

Tags

Cheese, Ground Chicken, Hamburger, Ketogenic, Low Carb

cheeseburg and cauliflower hash

Ingredientswrks4me_terry_tested-11

  • 2 lbs of ground meat (chicken or beef)
  • 1-4 teaspoons of your favourite steak seasoning (note some steak seasoning are extremely high in salt. Please add a little at a time and taste. A little goes a long way.) I use Paul Prudhomme Blackened Steak Magic Seasoning.
  • 4 cups steamed and chopped cauliflower
  • 1/2 cup of shredded cheddar cheese
  • 8 oz of cream cheese (broken into pieces)
  • 4 eggs
  • 1 cup heavy cream (whipping cream) or substitute a can of mushroom soup
  • 1 cup of shredded cheddar cheese

Directions

  1. Put cauliflower into a microwavable dish with a cover and microwave on high for 5 minutes
  2. While cauliflower is cooking, brown your meat until it’s cooked
  3. Drain the fat off the meat and mix in seasoning
  4. Add the cooked cauliflower and 1/2 cup of cheddar cheese and the cream cheese
  5. In a separate bowl whisk together the egg and cream mixture (or mushroom soup)
  6. Pour egg mixture in with the meat and cauliflower
  7. Spread into a baking dish (approx 8″ x 11.5″)
  8. Top with 1 cup of shredded cheddar cheese
  9. Bake in a 400 degree F. oven for 30 minutes (uncovered)

Enjoy

Adapted from the original recipe: https://mylifecookbook.com/low-carb-cheeseburger-cauliflower-casserole/

 

 

 

Keto Friendly Peanut Butter Cookies

17 Thursday May 2018

Posted by wrks4me in Baking, Low Carb, wrks4me - Recipes

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Peanut Butter Cookies

 

Ingredientswrks4me_terry_tested-11

  • 1 cup peanut butter
  • 1/2 cup Trivia Baking Blend (this contains some sugar), I use Whole Earth Baking Blend which uses 50% sugar
    or use 1/3 cup of Trivia Sugar Substitute or your favourite Sugar Substitute.
    (if you prefer to use sugar, use 1 cup instead of 1/2 cup of sweetener)
  • 1 egg
  • (optional) 1 teaspoon vanilla extract

Directions

  1. Mix together peanut butter, egg, sugar substitute and optional vanilla extract into a bowl
  2. Roll about a tablespoon each into balls and place on a baking sheet
  3. Use a fork dipped in water and lightly press the cookies down
  4. Bake for 8-10 minutes at 350 degrees F.
  5. When baked, let them rest before eating as they will be soft
  6. I store them in the refrigerator

Enjoy

Baked Brie or Camembert

15 Saturday Jul 2017

Posted by wrks4me in Appetizers, Low Carb, wrks4me - Recipes

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Baked Brie

Ingredientswrks4me_terry_tested-11

  •  Brie or Camembert
  • 1 White onion
  • 1/2 cup of Cranberries
  • Drizzle of Maple Syrup (you can also use your favourite table syrup including low sugar
  • Pad of butter for frying

Directions

  1. Put brie or cambembert into a brie baker, small pyrex with lid any other microwave or oven safe container
  2. Slice onions and put into a fry pan with butter and fry until translucent
  3. Put in cranberries and drizzle with maple syrup
  4. Pour over brie or camembert
  5. When ready for serving put into a microwave for 1-2 minutes or until cheese is soft.
    Or bake in an oven at 350 degrees F for 15-20 minutes depending on the size of the cheese ring
  6. When ready, spread over sliced pieces of baguette bread (If you are low carb serve with sliced apples or pears, flaxseed crackers or cucumber sticks.

Enjoy

 

 

OMG The Best Low Carb Chocolate Chip Cookie EVER!

12 Wednesday Jul 2017

Posted by wrks4me in Baking, Gluten Free, Low Carb, wrks4me - Recipes

≈ 2 Comments

Tags

Dark Chocolate, Sugar Substitute, Walnut Flour, Walnuts

Walnut Chocolate Chip Cookies

I have been trying everything to make a low carb, low sugar chocolate chip cookie. I’ve tried every combination of almond flour and coconut flour, even a combination of nut flours and regular flours, but couldn’t come close. So I went back to square one and started with things I like to make a great tasting, great texture and chewy and crunchy cookie. So I started making the batter and when I finished, I tasted the mixture….I realized that this might be the real thing as I enjoyed eating just the batter. Try it, I’m certain you’ll love it as much as I do. Remember nuts are used in this recipe so make sure to let people know in case they have a nut allergy.

Ingredientswrks4me_terry_tested-11

  • 1 cup of finely ground walnuts (I put them in my food processor)
  • 1/4 cup of coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon xanthium gum (adds texture)
  • 1/2 cup sweetener (I use a Splenda or Truvia Baking Blend or “Fling Brand Sweetener. Note: Truvia Baking Blend and “Zing” both have sugar so choose accordingly). Others prefer Swerve or Natvia, so use your favourite sugar substitute, but make sure it’s one that’s OK for baking.
  • 1/2 cup butter (softened)
  • 1 egg (room temperature)
  • 2 teaspoons of vanilla
  • 2 ounces of 90% dark chocolate (chopped into small pieces)
    The darker the chocolate the less sugar (see below)
  • 1/3 cup of chopped walnut pieces
  • 1 1/2 teaspoon instant coffee (this gives a smoother flavour)
Use Dark Chocolate
Use Dark Chocolate
Has less sugar
Has less sugar

Directions

  1. Preheat oven to 350 degrees F.
  2. Put butter and sugar substitute into a food processor or into a bowl and cream together
  3. Add your ground walnuts “flour”, coconut flour, baking soda, baking powder, salt, xanthium gum, instant coffee and mix until well blended
  4. Then add the wet ingredients (egg and vanilla) and blend till smooth
  5. Fold in the chocolate pieces and chopped walnuts
  6. Spoon onto a cookie sheet lined with parchment paper or silicon baking sheet
  7. Bake for 8-10 minutes in the middle of the oven (because nuts can burn, check often)
  8. Remove from oven and put cookies onto a cooling rack

Note: Because these are nut based they do not have as long a shelf life as normal cookies, but they are so delicious they probably won’t say around long anyways.

Enjoy

 

Bean Salad (No sugar added)

25 Sunday Jun 2017

Posted by wrks4me in Low Carb, Salads, wrks4me - Recipes

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Tags

beans, celery, Olive oil, onion, Recipes, Vinegar

bean salad

Ingredientswrks4me_terry_tested-11

  • 1 can drained green beans (396 ml or 14 ounces)
  • 1 can drained wax beans (396 ml or 14 ounces)
  • 1 (15 ounce) can dark red kidney beans, drained and rinsed
  • 1 (15 ounce) can of Romano beans or the beans of your liking, drained and rinsed
  • 1 (15 ounce) can garbanzo beans, drained and rinsed
  • 1⁄2 red bell pepper, diced
  • 1/2 white or purple onion diced
  • 2 stalks of celery diced

Dressing

  • 1 tablespoon fresh basil, chopped
  • 1 teaspoon dried oregano
  • 1⁄2 teaspoon black pepper
  • 1⁄2 teaspoon garlic powder
  • 1 teaspoon salt (I use “Windsor® Half Salt)
  • 1⁄4 cup olive oil
  • 1⁄3 cup red wine vinegar
  • 1⁄4 teaspoon hot sauce

Directions

  1. Put all beans and vegetables into a bowl
  2. Mix together all the dressing ingredients and whisk together
  3. Pour over beans and vegetables
  4. Put into the refrigerator and cool
  5. Serve cold

Enjoy

Original Recipe

Choco-Coconut Low Sugar Brownie Cookie

09 Tuesday May 2017

Posted by wrks4me in Baking, Dessert, Gluten Free, Low Carb

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chocolate_brownie_cookie

Ingredientswrks4me_terry_tested-11

  • 1 1/3 Cups Golden Crisco Shortening (325 ml)
  • 1 cup Splenda sugar substitute (250 ml)
  • 2 cups Splenda brown sugar substitute (see below)
  • 1 Tbsp Vanilla  (15 ml)
  • 4 eggs, slightly beaten
  • 1 cups almond flour
  • 2 cups coconut flour
  • 2/3 cup Cocoa Powder (150 ml)
  • 1 tsp baking soda (5 ml)
  • 1 tsp salt (5 ml)
  • 1 cup milk or cashew milk
  • 1½ cups walnut pieces (375 ml)
  • 1 cup semi-sweet chocolate chips (250 ml) (subsitute sugarless chocolate chips if you can)
  • 1/2 cup of shredding coconut

Directions

Preheat oven to 325°F

  1. COMBINE Golden Crisco, Splenda sugar, Splenda brown sugar and vanilla in large bowl and
  2. BEAT with electric mixer on low speed for 1 minute or until creamy.
  3. ADD beaten eggs
  4. COMBINE Almond and Coconut flours, cocoa, baking soda and salt. ADD to creamed mixture alternatively with milk, beating on low speed about 1 minute, or just until blended.
  5. STIR in with spoon, nuts,chocolate chips and coconut
  6. DROP dough by heaping spoonfuls (about 2 Tbsp for each cookie) on parchment lined cookie sheet.
  7. BAKE at 325°F for 10 to 12 minutes. Cookies will still appear soft and moist when baked, but firm upon cooling. Cool 2 minutes.

Note: These cookies do not flatten out

How to make brown sugar with Splenda

  • 1 cup of Splenda
  • 1 teaspoon molasses
  • 1 or 2 drops of extract of maple

Put Splenda, molasses and maple extract into a cup and mix together with a fork until well blended

 

 

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