Monthly Check In #2

I was worried that this month I wouldn't see vast improvements in my metrics. I had gone over my self-prescribed 40 net carbs on a number of days. As I stepped on the scale (now that we have one) periodically throughout the month, I was disappointed to see how little weight I seemed to be losing.

Still, it wasn't all bad.

My highlights for August:

• I lost 2½" from my waist and another 2½" from my hips
• I did end up losing a total of 9 lbs over the course of the month
• My body fat percentage went down 4%
• My BMI dropped 1 point

Stuffed Peppers

I never much liked traditional stuffed peppers. With four red peppers in my refrigerator on the verge of getting too old to eat, however, I couldn't think of anything else to make. Since the traditional rice filling was out, I grated up some squash seed cores left over from a meal of Mock-aroni and Cheese I'd made earlier. I thought it tasted better than any other stuffed peppers I've had.

4 red bell peppers (1 lb)
1 lb ground beef
¼ c chopped onion (1½ oz)
1 clove garlic
½ c shredded yellow squash (4 oz)
1 egg, beaten
½ c grated Romano, divided (1 oz)

1. Cut tops from peppers and remove seeds and ribs.
2. Dice pepper tops. Sauté with beef, onion, garlic, and squash until beef is browned and vegetables have softened. Remove from heat and set aside.
3. Boil 3 qts water. Set peppers in boiling water for 3-5 min until they turn bright red. Remove and let cool.
4. Mix egg and ¼ c cheese into filling.
5. Stand peppers in an 9x9 pan and spoon filling evenly among them. Top each with 1 T cheese.
6. Bake at 350°F for 30-35 min or until cooked through.

Nutrition Facts

Serving Size 1 pepper Serving per Recipe 4

Amount per Serving Calories 441 Total Fat 33.7 g   Saturated Fat 13.8 g   Polyunsaturated Fat 1.6 g   Monounsaturated Fat 14.3 g Cholesterol 150 mg Sodium 185 mg Potassium 376 mg Total Carbohydrates 9.2 g   Dietary Fiber 2.9 g   Sugars 5.4 g Protein 24.3 g

Bacon Chicken Kiev

Bacon-Wrapped Stuffed Brats worked so well, I thought I'd branch out and try it with a non-pork-based meat product. I'd never made Chicken Kiev, or even eaten it, so when I looked up a few recipes, I was surprised to discover that the traditional method coats the chicken breast in breadcrumbs. I decided to skip that step entirely and just stick to the bacon.

2 cloves garlic
½ t salt
½ c butter, softened
2 T finely chopped parsley*
2 T finely chopped tarragon*
2 T finely chopped chives*
¼ t pepper
2 t lemon juice
4 boneless, skinless chicken breasts (1½ lbs)
8 slices bacon (½ lb)

1. Mash garlic with salt to form a paste.
2. Mix with butter, herbs, pepper, and lemon juice until well blended.
3. Roll into a log in waxed paper or plastic wrap and refrigerate until solid.
4. Place chicken breasts one at a time in a gallon-size plastic bag and pound to about ¼-in thickness.
5. Cut herbed butter into 4 pieces. Wrap a flattened breast around each piece.
6. Roll bacon around breasts and secure with toothpicks.
7. Bake at 375°F for 45 min or until juices run clear.

*NOTE: You can also substitute 2 t dried herbs, crumbled between your fingers.

Nutrition Facts

Serving Size 1 breast Serving per Recipe 4

Amount per Serving Calories 451 Total Fat 31.7 g   Saturated Fat 17.4 g   Polyunsaturated Fat 1.8 g   Monounsaturated Fat 9.7 g Cholesterol 157 mg Sodium 1056 mg Potassium 127 mg Total Carbohydrates 1.6 g   Dietary Fiber 0.2 g   Sugars 0.1 g Protein 39.9 g

Weekly Menu #9

Sunday
Breakfast: Berries and Cream Smoothies
Lunch: Bacon-Wrapped Chicken Kiev
Dinner: Beef and Onion Pizza

Monday
Breakfast: Banana Waffles
Lunch: Granola Bars
Dinner: Eggplant Romano

Tuesday
Breakfast: Pear Bread
Lunch: Cheesy Herbed Chicken with Creamed Spinach
Dinner: Faux-tato Pancakes

Wednesday
Breakfast: Vanilla Maple Waffles
Lunch: Bacon Spinach Frittata
Dinner: Peanut Chicken

Thursday
Breakfast: Pear Custard
Lunch: Fish and Green Beans Almondine
Dinner: Leftovers

Friday
Breakfast: Bacon and Eggs
Lunch: Coconut Chicken Drumsticks
Dinner: Pork Sausage Focaccia Sandwiches

Saturday
Breakfast: Maple Bacon Waffles
Lunch: Chicken Pesto Lasagna
Dinner: Citrus Pork

Zucchini Muffins

For most of my early childhood, we had a huge garden in our backyard. One of the vegetables we grew way too much of every year was zucchini. I remember pulling wagonfuls through the neighborhood with my dad in an effort to share the abundance. Now that I've rediscovered zucchini as a low-carb staple, it seemed only fitting to recreate my mom's zucchini bread recipe as a low-carb dish.

⅔ c almond butter (6 oz)
4 eggs
2 T honey
6 T butter, softened
¼ t salt
2 t baking powder
1 t cinnamon
½ t nutmeg
1 c finely shredded zucchini (6 oz)

1. Beat together all ingredients until thoroughly combined.
2. Divide batter evenly among 6 well-greased jumbo* muffin cups.
3. Bake at 350°F for 60-65 min or dark golden brown and set in the centers.

*NOTE: This recipe can also be made in standard muffin cups. Divide batter up among 12 cups and cut the baking time about in half.

Nutrition Facts

Serving Size 1 jumbo or 2 standard muffins Serving per Recipe 6

Amount per Serving Calories 346 Total Fat 29.9 g   Saturated Fat 9.5 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.9 g Cholesterol 154 mg Sodium 485 mg Potassium 340 mg Total Carbohydrates 13.2 g   Dietary Fiber 4.0 g   Sugars 7.7 g Protein 10.7 g

Vanilla Maple Waffles

Two days before payday is often a culinary adventure in our house. The bananas I'd been planning to use for Banana Waffles had been eaten earlier in the week. Rather than completely redesign breakfast, I tweaked my intended recipe a bit and produced this dish. Adam tells me these are the best waffles he's had lately, which is really saying something considering how many waffles we've had for breakfast (and dinner) the past few weeks.

⅔ c almond butter (6 oz)
4 eggs
6 T butter
2 T maple syrup
¼ t salt
2 t baking powder
1 t vanilla
¼ c cream

1. Beat together all ingredients until well blended.
2. Brush a small amount of butter or oil over cooking surface.
3. Pour ½ c batter onto waffle iron and cook for 2 min, 45 sec.
4. Repeat with remaining batter, greasing surface between every other waffle.
5. Waffles may be enjoyed immediately or frozen and toasted.

Nutrition Facts

Serving Size 1 waffle Serving per Recipe 6

Amount per Serving Calories 372 Total Fat 33.5 g   Saturated Fat 11.7 g   Polyunsaturated Fat 4.8 g   Monounsaturated Fat 14.9 g Cholesterol 167 mg Sodium 488 mg Potassium 284 mg Total Carbohydrates 10.7 g   Dietary Fiber 3.3 g   Sugars 5.5 g Protein 10.7 g

Pork Roast with Root Vegetables

Our local grocer had another sale on pork loin last week. Big haul of meat, little price. I was getting a bit tired of Garlic Pork and Citrus Pork, yummy though they both are. Having also found radishes on sale, I was inspired to make this dish. I used scallions as you see in the photo just because I had them on hand.

2 lbs boneless pork loin
½ lb carrots, cut into large pieces
½ lb radishes, whole or halved
½ onion, quartered (3 oz)
¼ t each salt and pepper, or to taste

1. Place pork loin into the crock of a slow cooker.
2. Surround with vegetables.
3. Sprinkle with salt and pepper.
4. Cover and cook on low 7-9 hours until until the internal temperature reaches 160°F.
5. Remove from crock and let stand 5-10 minutes before slicing.

Nutrition Facts

Serving Size 1 slice pork and ⅛ vegetables Serving per Recipe 8

Amount per Serving Calories 191 Total Fat 7.1 g   Saturated Fat 1.8 g   Polyunsaturated Fat 0.6 g   Monounsaturated Fat 2.1 g Cholesterol 67 mg Sodium 151 mg Potassium 543 mg Total Carbohydrates 4.6 g   Dietary Fiber 3.5 g   Sugars 1.9 g Protein 25.6 g

Raspberries and Cream Smoothies

I never used much sweetener in my smoothies, but I did tend to prefer fruits that have a high concentration of natural sugars, such as bananas. Here is my low-carb version of an old favorite. I made it most recently as a treat for my daughter who was disappointed to have missed out on the ice cream truck at the zoo.

1¼ c frozen raspberries (6 oz)
¾ c heavy cream
¼ c shredded coconut (1 oz)
½ t vanilla
1 t honey

1. Blend together all ingredients until smooth.

Nutrition Facts

Serving Size ½ c Serving per Recipe 4

Amount per Serving Calories 151 Total Fat 13.1 g   Saturated Fat 9.2 g   Polyunsaturated Fat 0.4 g   Monounsaturated Fat 2.4 g Cholesterol 31 mg Sodium 11 mg Potassium 83 mg Total Carbohydrates 8.7 g   Dietary Fiber 4.0 g   Sugars 2.0 g Protein 0.9 g

Weekly Menu #8

Sunday
Breakfast: Apple Cinnamon Waffles
Lunch: Roast Chicken with Baked Radishes
Dinner: Sausage and Onion Focaccia

Monday
Breakfast: Bacon Cheese Omelets
Lunch: Bacon Burgers with Fresh Salsa
Dinner: Garlic Pork

Tuesday
Breakfast: Raspberry Smoothies
Lunch: Beef Tacos
Dinner: Apple Pecan Chicken Salad

Wednesday
Breakfast: Banana Pecan Custard
Lunch: Coconut Chicken Drumsticks with Cucumber Tomato Salad
Dinner: Chopped Steak and Garlic Mashed Cauliflower

Thursday
Breakfast: Maple Almond Pancakes
Lunch: Leftovers
Dinner: Bacon-Wrapped Chicken Kiev with Green Beans

Friday
Breakfast: Beef Sausage and Egg Sandwiches
Lunch: Cheesy Herbed Chicken
Dinner: Citrus Pork

Saturday
Breakfast: Romano Popovers
Lunch: Bacon and Egg Salad
Dinner: Hamburgers with Carrot Chips

Cheesy Herbed Chicken

I was planning to make Mediterranean Meatballs with Tzatziki one night, but I hadn't gotten around to making a new batch of yogurt for the sauce. I ended up just making hamburgers. I figured I could make a Mediterranean herbed chicken and serve that with tzatziki instead. But when I still hadn't made yogurt several days later, I just tossed the ingredients for the meatballs in with the chicken and this was the result. Very yummy and no need to plan ahead with the yogurt.

¾ c minced onion (4 oz)
2 T fresh parsley (or 2 t dried)
1 t lemon pepper
¼ c oil
4 boneless, skinless chicken breasts (1½ lbs)
½ c grated Romano (1 oz)

1. Mix together onions, parsley, lemon pepper, and oil. Marinate chicken breasts 10 min to overnight.
2. Bake on a metal rack over a baking pan at 400°F for 20 min.
3. Sprinkle cheese over each breast and continue cooking for another 15 min or until cooked through.

Nutrition Facts

Serving Size 1 breast Serving per Recipe 4

Amount per Serving Calories 333 Total Fat 17.3 g   Saturated Fat 4.1 g   Polyunsaturated Fat 4.4 g   Monounsaturated Fat 6.8 g Cholesterol 120 mg Sodium 162 mg Potassium 67 mg Total Carbohydrates 2.8 g   Dietary Fiber 0.6 g   Sugars 0.1 g Protein 42.6 g

Maple Almond Blondies

I hadn't made a desserty dish in several days, so I looked at what I had on hand and created a new recipe. After just one bite, Adam proclaimed it "a definite win." I liked them at room temperature, but I thought the taste was significantly better after I'd set them in the freezer for an hour.

1 c almond butter (9 oz)
1 egg
3 T butter, softened
¼ c maple syrup
¼ c heavy cream
1 t vanilla

1. Beat together all ingredients and pour into an ungreased 8x8 pan.
2. Bake at 375°F for 45-50 min or until the center is set.
3. Let cool 20-30 min before slicing.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 12

Amount per Serving Calories 185 Total Fat 15.5 g   Saturated Fat 3.4 g   Polyunsaturated Fat 2.9 g   Monounsaturated Fat 8.3 g Cholesterol 27 mg Sodium 100 mg Potassium 181 mg Total Carbohydrates 8.6 g   Dietary Fiber 2.5 g   Sugars 5.0 g Protein 5.3 g

Apple Cinnamon Waffles

Several big box stores had back-to-school waffle makers on sale this past week. Adam and I decided we should get one. We made waffles every morning for four days running. This was my favorite batch. My daughter's first comment was, "Waffles? Again??" But after she'd cleaned her plate, she changed her tune, "Are there more? I'm still hungry."

⅔ c almond butter (6 oz)
4 eggs
6 T butter
¼ t salt
1½ t baking powder
1 t cinnamon
2 t honey
¼ t vanilla
1 c shredded apple (8 oz)

1. Beat together all ingredients until well blended.
2. Brush a small amount of butter or oil over cooking surface.
3. Pour ½ c batter onto waffle iron and cook for 3 min.
4. Repeat with remaining batter, greasing surface between every other waffle.
5. Waffles may be enjoyed immediately or frozen and toasted.

Nutrition Facts

Serving Size 1 waffle Serving per Recipe 6

Amount per Serving Calories 346 Total Fat 29.8 g   Saturated Fat 9.4 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.9 g Cholesterol 154 mg Sodium 444 mg Potassium 299 mg Total Carbohydrates 12.8 g   Dietary Fiber 4.1 g   Sugars 7.2 g Protein 10.7 g

Chicken Pesto Lasagna

I was looking to make a baked noodle dish with something other than a traditional tomato-based sauce. Pesto seemed like a good bet and chicken breasts were on sale this week. I mixed it all up, added a dash of low-carb garlic bechamel, and made a very rich and delicious lasagna. Adam even commented that maybe it was just a little too rich. I, of course, scoffed at the very idea and helped myself to a second serving.

3 T butter
3 cloves garlic, minced
½ c heavy cream
Pinch nutmeg
1 recipe Almond Noodles
1 recipe Spinach Walnut Pesto
1 lb boneless, skinless chicken breast, cooked and thinly sliced
½ c grated Romano cheese (1 oz)

1. Melt butter over medium heat. Add garlic and sauté until fragrant, about 1 min.
2. Stir in cream and nutmeg. Simmer until thick, about 6-8 min, stirring frequently.
3. Layer noodles, pesto, chicken, and cream sauce in a 9x9 pan. Top with grated Romano.
4. Cover and bake at 350°F for 20 minutes. Uncover and bake an additional 20-25 min or until edges have browned.
5. Let stand a few minutes before slicing.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 9

Amount per Serving Calories 351 Total Fat 33.3 g   Saturated Fat 10.0 g   Polyunsaturated Fat 5.2 g   Monounsaturated Fat 16.0 g Cholesterol 101 mg Sodium 313 mg Potassium 254 mg Total Carbohydrates 4.9 g   Dietary Fiber 2.3 g   Sugars 1.0 g Protein 10.1 g

Apple Pecan Chicken Salad

This is my has been my standard chicken salad recipe for a while now, with one small change: I usually make it with almonds. We had some extra pecans in the cupboard this week, so I threw those in instead. Positively delicious. I may be buying pecans regularly from now on just for this dish. My 6-year-old daughter ate half a recipe all by herself!

1 c diced apple (5 oz)
2½ c cooked diced chicken (12 oz)
½ c chopped pecans (2 oz)
½ c mayonnaise
1 t mustard
½ t salt
¼ t pepper

1. Stir all ingredients together until well blended.
2. Store in the refrigerator.

Nutrition Facts

Serving Size 1 c (¼ recipe) Serving per Recipe 4

Amount per Serving Calories 381 Total Fat 31.3 g   Saturated Fat 4.2 g   Polyunsaturated Fat 3.3 g   Monounsaturated Fat 6.1 g Cholesterol 57 mg Sodium 500 mg Potassium 298 mg Total Carbohydrates 4.3 g   Dietary Fiber 1.8 g   Sugars 0.6 g Protein 21.2 g

Eggplant Romano

This dish is a combination of three or four different recipes, mostly from Carol Gelles's 1,000 Vegetarian Recipes. It is definitely one of the more complicated and time-consuming meals we make, but I think it's worth the trouble occasionally as a special treat.

1 eggplant (1¼ lbs)
½ t salt, divided
1 lb ground beef
½ c minced onions (2 oz)
1 clove garlic, minced
1 t oregano
½ t thyme
¼ t pepper
1½ c diced tomatoes (14 oz)
1½ c almond flour (6 oz)
1 c grated Romano cheese (2 oz)
1 egg, beaten with 2 T water
½ c heavy cream
½ c shredded mozzarella cheese (2 oz)

1. Cut eggplant into ¼-in slices. Sprinkle with ¼ t salt and set in a colander to drain.
2. Brown ground beef with onions. Drain grease and add garlic, oregano, thyme, and pepper. Sauté until fragrant, about 1 min.
3. Stir in tomatoes and simmer until thick, stirring occasionally.
4. Blend together almond flour and cheese until the mixture resembles coarse breadcrumbs.
5. Pour almond mixture into a shallow dish and beaten egg into a second dish.
6. Drain eggplant well and pat dry. Dip each piece in the egg and the into the almond mixture, lightly coating both sides.
7. Fry slices over medium heat on a griddle brushed with oil until the coating is browned and crispy, about 4 min per side.
8. Stir cream into tomato sauce and remove from heat.
9. Arrange half the eggplant slices on the bottom of a 9x13 pan. Cover with half the sauce. Make another layer of eggplant and cover with remaining sauce.
10. Sprinkle mozzarella over the top layer of sauce.
11. Bake at 350°F for 35-40 min or until cheese is browned and eggplant is cooked through.
12. Let stand a few minutes before slicing.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 12

Amount per Serving Calories 243 Total Fat 18.0 g   Saturated Fat 6.0 g   Polyunsaturated Fat 2.3 g   Monounsaturated Fat 8.5 g Cholesterol 59 mg Sodium 211 mg Potassium 392 mg Total Carbohydrates 8.3 g   Dietary Fiber 3.4 g   Sugars 0.7 g Protein 13.9 g

Garlic Pork Roast

This is my version of the Cuban Pork Roast II that has been floating around the internet for several years. I changed the spices slightly, used white wine instead of red, and left off the marinating overnight part because that requires me to plan entirely too far ahead. I also divided up the garlic cloves in order to spread the flavor more evenly through the roast.

6 garlic cloves
2 lb boneless pork roast
½ t rosemary
½ t thyme
½ t oregano
¼ t salt
¼ t pepper
½ c dry white wine

1. Quarter garlic cloves lengthwise.
2. Make 24 deep slits into the pork. Stuff ¼ garlic clove into each cut.
3. Blend together herbs, salt, and pepper. Rub mixture over surface of roast.
4. Place in a slow cooker and add wine. Cook on low 7-9 hours until the internal temperature reaches 160°F.
5. Remove from crock and let stand 5-10 minutes before slicing.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 224 Total Fat 12.3 g   Saturated Fat 4.3 g   Polyunsaturated Fat 1.3 g   Monounsaturated Fat 5.5 g Cholesterol 66 mg Sodium 122 mg Potassium 460 mg Total Carbohydrates 1.0 g   Dietary Fiber 0.2 g   Sugars 0.0 g Protein 23.3 g

Weekly Menu #7

Sunday
Breakfast: Toasted Coconut Bread
Lunch: Cheesy Herbed Chicken with Jicama Slaw
Dinner: Chopped Steak and Garlic Mashed Cauliflower

Monday
Breakfast: Bacon and Eggs
Lunch: Mediterranean Meatballs with Tzatziki
Dinner: Citrus Pork

Tuesday
Breakfast: Maple Almond Pancakes
Lunch: Coconut Chicken Drumsticks
Dinner: Wild Riced Meatballs

Wednesday
Breakfast: Gingered Carrot Bread
Lunch: Hamburgers on Almond Buns and Radish Chips
Dinner: Bacon-Wrapped Chicken Kiev with Green Beans

Thursday
Breakfast: Almond Butter Popovers
Lunch: Leftovers
Dinner: Chicken Pesto Lasagna

Friday
Breakfast: Granola Bars
Lunch: Egg Salad
Dinner: Garlic Pork with Green Beans Almondine

Saturday
Breakfast: Peanut Butter Banana Muffins
Lunch: Mock-aroni and Cheese
Dinner: Roast Chicken and Carrot Chips

Honey Caramels

Adam and I had never been successful at producing homemade soft caramels before we tested this recipe. We'd previously tried Gale Gand's recipe for Butter Caramels, but always seemed to overheat the sugar. In my search for caramel made with honey, I discovered a recipe for honey caramels from a 1940s Puerto Rican cookbook, on which I based this one. The instructions called for caramelizing honey and sugar with the butter and cream, which I believe has been the key to our success. Adam pronounced these candies "a lot better than Kraft Caramels."

6 T butter
¾ c honey
¾ c heavy cream

1. Line an 8x8 pan with foil or parchment, letting the edges hang over the sides of the pan. Grease lightly.
2. Melt butter in a small pan over medium heat. Add honey and cream. Stir until well blended.
3. Reduce head to medium low and let boil until it has darkened slightly and the temperature has reached 248°F or a bit of the mixture dropped into ice water forms a solid ball that can be flattened with your fingers.
4. Pour into an prepared pan and let cool completely.
5. Grasp edges of liner and remove caramel from pan. Cut into 2-in by ⅔-in pieces (4 pieces by 12 pieces).
6. Wrap candies individually in squares of waxed paper. Store at room temperature.

Variation: Salted Caramels
Sprinkle ½ t coarse salt over candies before wrapping (adds 20 mg sodium per serving).

NOTE: To make fewer candies, use 2 T butter and ¼ c each honey and heavy cream. Cut cooled caramel into 16 pieces and roll into cylinders before wrapping.

Nutrition Facts

Serving Size 1 caramel Serving per Recipe 48

Amount per Serving Calories 42 Total Fat 2.8 g   Saturated Fat 1.8 g   Polyunsaturated Fat 0.1 g   Monounsaturated Fat 0.8 g Cholesterol 9 mg Sodium 12 mg Potassium 6 mg Total Carbohydrates 4.5 g   Dietary Fiber 0.0 g   Sugars 4.4 g Protein 0.1 g

Creamy Green Beans Almondine

I really enjoy green beans, but it can get a little boring to just top them with butter and a little salt and pepper. As we usually have both almonds and cream in the house, I decided to try my own twist on Classic Green Beans Almondine.

1 lb green beans, cut into 1- to 2-in pieces
4 T butter
3 cloves garlic, minced
½ c heavy cream
½ c chopped almonds, toasted (2 oz)
¼ t salt
¼ t pepper

1. Steam beans for 6-8 min or until they are no longer crunchy.
2. Melt butter over medium heat. Stir in garlic, cooking until fragrant (about 1 min).
3. Add cream, almonds, salt, and pepper. Simmer until sauce has thickened (about 6-7 min), stirring frequently.
4. Pour sauce over (drained) beans and stir until well coated.

Nutrition Facts

Serving Size ⅔ c Serving per Recipe 6

Amount per Serving Calories 219 Total Fat 20.1 g   Saturated Fat 9.8 g   Polyunsaturated Fat 1.8 g   Monounsaturated Fat 7.3 g Cholesterol 48 mg Sodium 164 mg Potassium 253 mg Total Carbohydrates 8.3 g   Dietary Fiber 3.7 g   Sugars 0.5 g Protein 4.1 g

Spiced Pear Custard

With the success of my Caramelized Peach Custard, I've been trying several other fruits and a few slightly different techniques to make custard. This version turned out so well, it deserves a recipe all its own.

1 ripe pear, pitted and peeled (6 oz)
½ t cinnamon
Pinch ground ginger
Pinch ground cloves
¼ t salt
2 t honey
1 c almond milk
½ c cream
6 eggs
½ t vanilla

1. Chop pear into ¼- to ½-in pieces.
2. Stir pear, spices, salt, and honey together in a small saucepan. Bring to a boil over medium heat, stirring occasionally.
3. Add milk and cream. Heat, stirring occasionally until bubbles appear on the surface.
4. In a medium bowl, beat together eggs and vanilla.
5. Whisk milk mixture slowly into egg mixture and divide evenly among 4 10-oz* custard cups.
6. Place cups in a 9” x 13” pan. Pour hot water into the pan until it is even with the level of custard in the cups.
7. Carefully set pan in the center of a preheated 350°F oven. Bake for 40 minutes or until set.
8. Remove cups from water bath and let cool on a rack before serving.

*NOTE: You may also use 6 6-oz cups. Baking time should be shortened by 15-20 min.

Nutrition Facts

Serving Size 1 10-oz cup or 1½ 6-oz cups Serving per Recipe 4

Amount per Serving Calories 255 Total Fat 19.4 g   Saturated Fat 9.1 g   Polyunsaturated Fat 2.0 g   Monounsaturated Fat 6.2 g Cholesterol 318 mg Sodium 307 mg Potassium 232 mg Total Carbohydrates 10.9 g   Dietary Fiber 1.4 g   Sugars 3.0 g Protein 10.4 g

Jicama Slaw

I tried jicama for the first time just a few months ago, after I discovered it had fewer carbs than carrots. I was surprised by how sweet it is. I based this dish on a recipe for Green Apple Slaw that I'd found while researching coleslaw variations. The jicama adds a nice sweetness to the mix without all the carbs you'd get using apples.

¾ c mayonnaise
3 T vinegar
¾ t salt
Dash of black pepper
Dash of cayenne pepper
4½ c shredded cabbage (11 oz)
1¾ c shredded jicama (8 oz)
¾ c shredded carrot (3 oz)
½ c coarsely chopped roasted almonds (2 oz)

1. Stir together mayonnaise, vinegar, salt, and peppers until smooth.
2. Pour dressing over vegetables and almonds, mixing until thoroughly combined.
3. Refrigerate several hours or overnight. Stir before serving.

Nutrition Facts

Serving Size 1 c Serving per Recipe 8

Amount per Serving Calories 202 Total Fat 18.9 g   Saturated Fat 2.6 g   Polyunsaturated Fat 1.0 g   Monounsaturated Fat 2.4 g Cholesterol 6 mg Sodium 363 mg Potassium 228 mg Total Carbohydrates 7.0 g   Dietary Fiber 3.4 g   Sugars 1.3 g Protein 2.6 g

Focaccia Bread

One of my favorite dishes from my high-carb days was a focaccia bread. I've been working on a low-carb version and I'm pretty excited about how well it has turned out. This recipe could also make a nice thick-crust pizza, though if I'd be covering it with cheese, I would leave off the oil and probably cut the Romano by about half.

⅓ c peanut butter (3 oz)
⅓ c almond butter (3 oz)
4 eggs
2 t baking powder
1½ c grated Romano cheese (3 oz)
1 c finely shredded mozzarella cheese (4 oz)
1 T olive oil
1 t oregano
½ t thyme

1. Beat together butters, eggs, baking powder, and cheeses until well blended.
2. Spread batter over a parchment-lined baking sheet until it is ¼- to ½-in thick.
3. Drizzle with oil and sprinkle herbs over top of bread.
4. Bake at 350°F for 30-35 min or until golden.
5. Add toppings, if desired, and broil for 4-6 minutes.

Nutrition Facts

Serving Size 1 slice (plain) Serving per Recipe 8

Amount per Serving Calories 260 Total Fat 21.1 g   Saturated Fat 5.8 g   Polyunsaturated Fat 3.8 g   Monounsaturated Fat 10..2 g Cholesterol 115 mg Sodium 410 mg Potassium 208 mg Total Carbohydrates 5.5 g   Dietary Fiber 2.2 g   Sugars 1.2 g Protein 14.5 g

Maple Almond Pancakes

The first pancakes I tried making after changing my diet were composed primarily of eggs and flax meal. They were so horrendous, they just about turned me off flax entirely. Instead, I hung on to the flax seeds, but went in a completely different direction with the pancakes. These are significantly tastier and they smell heavenly while they cook.

⅔ c almond butter (6 oz)
4 eggs
¼ c almond milk
2 t maple syrup
¼ c oil
¼ t salt
1½ t baking powder
½ t vanilla

1. Beat ingredients together until smooth and well blended.
2. Pour onto lightly greased griddle by scant ¼-cup measure.
3. Cook over medium-low heat until the edges look dry (you may see bubbles in the center).
4. Turn and cook on second side until evenly browned.

Nutrition Facts

Serving Size 3 pancakes Serving per Recipe 4

Amount per Serving Calories 457 Total Fat 41.2 g   Saturated Fat 5.5 g   Polyunsaturated Fat 10.7 g   Monounsaturated Fat 22.6 g Cholesterol 185 mg Sodium 493 mg Potassium 407 mg Total Carbohydrates 11.0 g   Dietary Fiber 5.1 g   Sugars 4.1 g Protein 15.7 g

Breakfast Strata

I've been making this casserole for a number of years. In fact, I've even posted it before. Well ... almost. That recipe was the original higher-carb dish. This is my basic low-carb version. Perfect for breakfast, brunch, or dinner!

6 slices bacon
½ c chopped onions (3 oz)
1 c packed spinach (3 oz)
3-4 mushroom caps, diced (2 oz)
6-8 radishes (4 oz)
6 eggs
½ c heavy cream
½ t pepper
¼ t salt
1 jumbo Ozark Muffin, cut into ½” cubes
½ c grated Romano cheese (1 oz)

1. Cook bacon until crispy and drain well, reserving 1 T grease.
2. Cook onions in reserved grease over medium-high heat until translucent, adding spinach and mushrooms for the last 2-3 minutes.
3. Shred radishes into bottom of 9x9 baking dish.
4. Arrange bacon slices on top of radishes.
5. Spread vegetable mixture over bacon and top with muffin pieces.
6. Beat eggs and cream with salt and pepper. Pour over layers, pressing muffin cubes down until fully soaked.
7. Sprinkle with cheese.
8. Bake uncovered at 350°F 50-55 minutes, until center is set and edges are browned.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 9

Amount per Serving Calories 174 Total Fat 14.5 g   Saturated Fat 6.7 g   Polyunsaturated Fat 1.6 g   Monounsaturated Fat 5.1 g Cholesterol 171 mg Sodium 285 mg Potassium 225 mg Total Carbohydrates 3.2 g   Dietary Fiber 1.1 g   Sugars 0.6 g Protein 8.6 g

Weekly Menu #6

Sunday
Breakfast: Applesauce Bread
Lunch: Roasted Chicken and Radishes
Dinner: Kansas City BBQ Pork Ribs

Monday
Breakfast: Peanut Butter Banana Muffins
Lunch: Meatball Focaccia
Dinner: Garlic Roast Pork with Creamed Spinach

Tuesday
Breakfast: Gingered Carrot Muffins
Lunch: Egg Salad
Dinner: Bacon Cheeseburger Meatloaf

Wednesday
Breakfast: Egg and Cheese Sandwiches
Lunch: Coconut Chicken Fingers with Green Beans
Dinner: Hamburgers and Shoestring Carrot Fries

Thursday
Breakfast: Pear Custard
Lunch: BBQ Chicken and Salad
Dinner: Citrus Pork with Applesauce

Friday
Breakfast: Bacon Cheddar Muffins
Lunch: Peanut Chicken
Dinner: Baked Almond Noodles

Saturday
Breakfast: Granola Bars
Lunch: Brats and Sauerkraut
Dinner: Breakfast Casserole

Peanut Chicken

As I began to create this dish in my head, I was intending it to be a basic Asian-style meal. When I started actually cooking, however, I discovered I didn't have all the ingredients I thought I had for authentic Asian flavor. So I changed my plan to Asian-West African Fusion, because that sounds classier than "what-I-had-in-my-fridge-ican."

2 T oil, divided
2 T soy sauce
2 T peanut butter
1 t vinegar
¼ t black pepper
3 T water
1 lb boneless skinless chicken, cut into 1-in cubes
⅓ c peanuts (2 oz)
3 cloves garlic, thinly sliced
1½ T grated fresh ginger
1 c chopped spinach (5 oz)
1½ c julienned carrots (6 oz)
1 t lemon juice

1. Stir together 1 t oil with soy sauce, peanut butter, vinegar, cayenne, and water. Set aside.
2. Sear chicken in 1 T oil.
3. In a separate pan, sauté carrots in lemon juice and remaining oil until soft.
4. Add peanuts, bell pepper, garlic, ginger and spinach to chicken and reduce heat to medium. Cook until spinach is wilted.
5. Pour peanut sauce into pan with chicken and simmer until sauce begins to thicken.
6. Serve over carrots.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 331 Total Fat 18.6 g   Saturated Fat 2.8 g   Polyunsaturated Fat 4.5 g   Monounsaturated Fat 6.6 g Cholesterol 55 mg Sodium 855 mg Potassium 466 mg Total Carbohydrates 11.8 g   Dietary Fiber 3.8 g   Sugars 3.0 g Protein 30.2 g

Coconut Fudge Brownies

Brownies have long been one of my favorite whip-it-up-at-the-last-minute, I-need-a-chocolate-fix treats. After I went low-carb, I was a little sad that, having finally gotten my recipe for chocolate brownies perfected, I wouldn't be using it anymore. Still, I took a deep breath and started mixing up some lower-carb ingredients. While I'm still experimenting to see just how close I can get to the perfect high-carb version, this recipe has turned into a particular family favorite. We like them best frozen.

⅓ c almond butter (3 oz)
⅓ c cocoa powder
½ c shredded coconut (1 oz)
1 egg
¼ c butter, softened
3 T honey
3 T heavy cream
¼ t salt

1. Beat together all ingredients until smooth and well combined.
2. Pour batter into an ungreased 8x8 pan.
3. Bake at 375°F for 18-20 minutes, or until the center is set.

Nutrition Facts

Serving Size 1 brownie Serving per Recipe 9

Amount per Serving Calories 176 Total Fat 15.0 g   Saturated Fat 7.0 g   Polyunsaturated Fat 1.6 g   Monounsaturated Fat 5.4 g Cholesterol 41 mg Sodium 145 mg Potassium 136 mg Total Carbohydrates 10.2 g   Dietary Fiber 2.7 g   Sugars 6.5 g Protein 3.6 g

Peanut Butter Banana Muffins

Bananas are pretty much my son's favorite food. At 20 months old, he eats one (and sometimes two or three) every day. And if I try to give him a "naked" banana, he complains and tries to sign "peanut butter" with his hands full of banana. We were running low on almonds the other day and I figured I could try making a peanut butter base for my banana muffins. I thought they were even better than my original recipe. My daughter (6) seemed to agree. She asked for three of them at breakfast.

⅔ c peanut butter (6 oz)
4 eggs
4 T butter
1½ t baking powder
1 t cinnamon
¾ c mashed banana (6 oz)

1. Combine everything but bananas in blender and puree until smooth
2. Stir in bananas and divide equally among 6 well-greased jumbo* muffin cups
3. Bake at 350°F for 60 min

*NOTE: You could also make this recipe in a standard-sized muffin pan. Divide the batter equally among the 12 cups and bake for about half the time.

Nutrition Facts

Serving Size 1 jumbo muffin (or 2 standard muffins) Serving per Recipe 6

Amount per Serving Calories 308 Total Fat 25.2 g   Saturated Fat 7.9 g   Polyunsaturated Fat 5.4 g   Monounsaturated Fat 10.3 g Cholesterol 144 mg Sodium 454 mg Potassium 349 mg Total Carbohydrates 13.3 g   Dietary Fiber 3.1 g   Sugars 4.7 g Protein 11.2 g

Pork Lo Mein

I've been craving Chinese food lately. Unfortunately, the few dishes I've tried serving over riced cauliflower haven't been particularly appealing to my family. Then it struck me: we've really been enjoying julienned squash noodles, so why not try an Asian-inspired noodle dish? I was able to find a great sale on pork loin last week, but it required buying a full 8-lb cut. This dish seemed like the perfect way to use some of that "extra" pork. The added bonus? Everybody loved it.

2 lbs yellow squash
1 t salt
1 lb boneless pork loin,* cut into ¼- to ½-in cubes
2 T peanut oil
¾ c chopped broccoli (4 oz)
½ c julienned carrots (2½ oz)
⅔ c chopped cauliflower (3 oz)
2 T diced red bell pepper (½ oz)
½ c halved snap pea pods (2 oz)
1 mushroom, sliced (¾ oz)
2 T butter
1 T grated fresh ginger (8 g)
2 garlic cloves, minced
½ c chicken broth
2 T soy sauce

1. Using julienne peeler, make long, thin noodles from squash skin and flesh. Dice 4 oz of remaining seed core and add to other vegetables.
2. Salt noodles and set in a colander for 20-30 min.
3. Heat oil in a large frying pan or wok over high heat. Stir fry pork 7-9 min or until cooked through.
4. Drain squash noodles well. Sauté in butter over medium-high heat, stirring occasionally, for 6-8 min or until noodles reach desired tenderness.
5. Add vegetables, ginger, and garlic to pork. Stir fry for another 3-5 minutes or until just tender.
6. Add broth, and soy sauce. Simmer until vegetables reach desired tenderness.
7. Serve pork and vegetables over noodles.

*You can substitute leftover pork. Add ¾ lb cooked pork, diced or shredded, to the vegetables with the broth.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 325 Total Fat 18.5 g   Saturated Fat 7.5 g   Polyunsaturated Fat 3.0 g   Monounsaturated Fat 7.4 g Cholesterol 77 mg Sodium 1261 mg Potassium 1024 mg Total Carbohydrates 13.6 g   Dietary Fiber 4.7 g   Sugars 4.6 g Protein 27.3 g

Granola Bars

I've long made my own granola for quick family breakfasts, but before we reduced our carb intake, I had only made granola bars once or twice. I recently came across a recipe for chewy granola bars that sounded pretty tasty. Oats are, of course, pretty high in carbs, so I spent a while brainstorming what to use instead. This recipe was the result. If you have a few carbs to spare, a handful of unsweetened dried berries would make a yummy addition.

1 c sliced almonds (3 oz)
1 c peanuts (4 oz)
1 c shredded coconut (2 oz)
½ c pumpkin seeds (2 oz)
½ c flax seeds, divided (3 oz)
1 c almond butter (9 oz)
3 T honey
½ c butter

1. Toast sliced almonds, peanuts, coconut, pumpkin seeds, and ¼ c flax seeds in an ungreased frying pan over medium heat, shaking or stirring often.
2. Grind remaining flax seeds into a paste in a small food processor or coffee grinder. Mix together with almond butter and honey.
3. Melt butter over medium heat. Add almond butter mixture and stir until smooth.
4. Pour over nut and seed mixture. Stir until well combined.
5. Press into a 9x13 pan and refrigerate until solid (about 2 hours).
6. Slice into 16 bars and wrap in waxed paper. Store in the refrigerator.

Nutrition Facts

Serving Size 1 bar Serving per Recipe 16

Amount per Serving Calories 295 Total Fat 25.2 g   Saturated Fat 7.3 g   Polyunsaturated Fat 5.5 g   Monounsaturated Fat 10.9 g Cholesterol 15 mg Sodium 176 mg Potassium 277 mg Total Carbohydrates 13.5 g   Dietary Fiber 5.1 g   Sugars 4.9 g Protein 8.1 g

Monthly Check In #1

At my husband's urging, we took a few body measurements last month to give ourselves a frame of reference for our decreasing selves. I wasn't terribly excited at the prospect. Did I really want to know just how many inches wrap around my waist? Now that we've done it again, though, I can see that it's nice to have some additional metrics to compare beyond a general, "Well, gee, I think these pants feel looser than they used to ..."

Since it's my blog, I'll go ahead and share some highlights of the progress I've made this month:

• I lost ½" from my waist
• I also lost ½" from my hips
• I shed approximately 20 lbs (no exact figure as we just bought a scale today)
• My body fat percentage dropped by 1%
• My BMI went down approximately 3 points (ditto the scale thing)

Almond Butter Flatbread

I've been craving sandwiches lately. I haven't yet perfected a low-carb loaf of bread, so I decided to go with what has been working for me and bake myself some flatbread.

⅔ c almond butter (6 oz)
2 c grated Romano cheese (4 oz)
4 T butter
4 eggs
1 t honey
½ t salt
2 t baking powder

1. Beat together all ingredients.
2. Spoon ⅔ c batter onto each of 3 greased 9-in baking pans* lined with parchment.
3. Spread in an even layer to the edges.
4. Bake at 375°F for 20-25 min or until the edges have browned.
5. Let cool 1-2 minutes on pan before removing to a wire rack.

*NOTE: If you prefer square slices, you can use a single 11x17 baking sheet in place of the 9-in pans. You may need to add a few more minutes baking time if you choose this method.

Nutrition Facts

Serving Size 1 slice (¼ round) Serving per Recipe 12

Amount per Serving Calories 181 Total Fat 15.5 g   Saturated Fat 5.1 g   Polyunsaturated Fat 2.3 g   Monounsaturated Fat 7.2 g Cholesterol 82 mg Sodium 390 mg Potassium 139 mg Total Carbohydrates 3.8 g   Dietary Fiber 1.7 g   Sugars 1.2 g Protein 8.2 g