Mini Beef Soft Tacos

In the season finale of MasterChef America last month, one of the contestants used blanched jicama slices to wrap spring rolls. It's been on my mind ever since to try jicama in place of tortillas. I finally did and I am please to share that it works fabulously!

1 lb ground beef
½ c chopped onions (3 oz)
2 cloves garlic, minced
1½ t chili powder
½ t ground cumin
¼ t pepper
2 t salt, divided
2 c chopped tomatoes (14 oz)
1 15-oz can black soybeans*, drained
1 lb jicama, peeled and thinly sliced
1 c shredded lettuce (2½ oz)
½ c mashed avocado (4 oz)
½ c shredded cheddar cheese (2 oz)
1 jalapeño pepper, seeded and diced (½ oz)

NOTE: If you can't find black soybeans, you may substitute black beans, increasing the net carbs to 4.5 g per taco.

1. Brown ground beef with onions over medium-high heat.
2. Add garlic, spices, pepper, and ½ t salt. Sauté until fragrant (30-60 sec).
3. Stir in tomatoes and soybeans. Reduce heat to low and simmer 20-30 min or until thickened, stirring occasionally.
4. Meanwhile, boil 4 qts water with remaining salt. Add jicama slices and cook until very pliable, 8-10 min. Drain well.
5. Divide beef mixture and lettuce among jicama slices. Top as desired with avocado, cheese, and jalapeño.

Nutrition Facts

Serving Size 1 loaded taco Serving per Recipe about 24

Amount per Serving Calories 107 Total Fat 7.5 g   Saturated Fat 2.8 g   Polyunsaturated Fat 0.4 g   Monounsaturated Fat 2.9 g Cholesterol 19 mg Sodium 230 mg Potassium 195 mg Total Carbohydrates 4.7 g   Dietary Fiber 2.6 g   Sugars 0.6 g Protein 5.7 g

Chocolate Peanut Butter Candies

When I found a recipe for homemade chocolate peanut butter cups recently, I wanted to try it immediately. The only problem was I didn't have any chocolate in the house. Well, that and the fact that each piece contains a full day's worth of carbs. I decided to make my own version and skip the cup entirely. This is now my new favorite chocolate candy!

3 T cocoa powder
1½ T butter, softened
1 T honey
3 T peanut butter
1 T heavy cream

1. Beat 2½ T cocoa powder with other ingredients until smooth.
2. Place in the freezer for 20-30 min until chocolate has set.
3. Spread remaining cocoa powder in a flat dish.
4. Remove mixture from freezer and form 1-in balls.
5. Roll in cocoa powder to coat.
6. Store in refrigerator.

Nutrition Facts

Serving Size 1 candy Serving per Recipe 9

Amount per Serving Calories 69 Total Fat 5.4 g   Saturated Fat 2.2 g   Polyunsaturated Fat 0.1 g   Monounsaturated Fat 0.8 g Cholesterol 7 mg Sodium 35 mg Potassium 31 mg Total Carbohydrates 3.9 g   Dietary Fiber 0.9 g   Sugars 2.1 g Protein 1.7 g

Pecan Crackers

I was in the mood for a savory sort of snack the other evening. Looking online, I found a simple recipe for almond crackers that looked like it would do the trick. Upon opening up the cupboard, I discovered we didn't have any almonds I could use. Instead, I decided to try it with some pecans. They were so good, Adam and I (okay, in all fairness, mostly I) gobbled up the entire batch while watching The Marriage Ref on Hulu.

1 c chopped pecans (4 oz)
1 egg white
½ t salt

1. Using a coffee grinder or food processor, pulse pecans until they form a fine meal.
2. Stir in egg white and ¼ t salt until thoroughly combined.
3. Divide dough into quarters. Roll each quarter into an 8x8 square between two pieces of parchment. Set on baking sheets and carefully peel off top parchment layer.
4. Using a pizza cutter, slice each square of dough into 2-in crackers.
5. Sprinkle remaining salt evenly over crackers.
6. Bake at 325°F for 10-12 min until crisp and lightly golden.
7. Let cool a few minutes on a wire rack before serving.

Nutrition Facts

Serving Size 1 oz (16 crackers) Serving per Recipe 4

Amount per Serving Calories 200 Total Fat 20.4 g   Saturated Fat 1.8 g   Polyunsaturated Fat 6.1 g   Monounsaturated Fat 11.6 g Cholesterol 0 mg Sodium 304 mg Potassium 116 mg Total Carbohydrates 3.9 g   Dietary Fiber 2.7 g   Sugars 1.1 g Protein 3.6 g

Apple Chips

One of my favorite snacks is Carrot Chips. I've found the process works well with jicama and radishes, too. After a trip to our local orchard, we came home with a big bag of apples and a head full of apple recipes. This is the first one we tried. Yum.

2 medium apples (12 oz)
Oil for deep frying
½ t cinnamon

1. Heat oil in a deep pan or electric fryer to 400°F.
2. While oil is heating, core apples and slice thinly, less than ⅛-in thick.
3. Deep fry carrot strips in small batches for 4-6 minutes or until deep golden brown and the edges are crispy, turning once.
4. Remove to paper towels and sprinkle with cinnamon. Chips crisp as they cool.

Nutrition Facts

Serving Size 1 oz Serving per Recipe about 6

Amount per Serving Calories 74 Total Fat 4.6 g   Saturated Fat 0.8 g   Polyunsaturated Fat 1.5 g   Monounsaturated Fat 2.1 g Cholesterol 0.0 mg Sodium 0.0 mg Potassium 66 mg Total Carbohydrates 8.8 g   Dietary Fiber 1.6 g   Sugars 5.7 g Protein 0.1 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

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

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

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

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

Oven-Baked Coconut Chicken

I was really craving nice crispy breaded chicken the other night. I got the bright idea to adapt a recipe I used to follow for cornmeal breading, substituting coconut flour for the cornmeal. My family gobbled it up and asked for more. As you can see in the photo, this dish pairs especially well with Honey Mustard Sauce.

1 c coconut flour (4 oz)
1 t salt
2 t paprika
¾ t ground sage
1 egg, beaten with 2 T water
10 chicken drumsticks (3 lbs) or 3 boneless chicken breasts, cut into 10 pieces* (2 lbs)

1. Mix together coconut flour, salt, paprika, and sage in a gallon-sized plastic bag.
2. Pour egg mixture into a shallow bowl.
3. One at a time, dredge each piece of chicken through the egg mixture, then shake in the bag until well coated.
4. Place chicken pieces at least ¼” apart on a wire rack set over a large baking sheet.
5. Bake at 375°F for 45-50 min or until juices run clear.

*NOTE: You could also make chicken nuggets or chicken fries by using smaller or thinner pieces and cutting cooking time by about half.

Nutrition Facts

Serving Size 1 piece Serving per Recipe 10

Amount per Serving Calories 100 Total Fat 8.5 g   Saturated Fat 6.8 g   Polyunsaturated Fat 0.3 g   Monounsaturated Fat 0.3 g Cholesterol 27 mg Sodium 254 mg Potassium 65 mg Total Carbohydrates 3.5 g   Dietary Fiber 2.4 g   Sugars 0.9 g Protein 3.1 g

Honey Mustard Sauce

There are a lot of recipes out there that combine honey and mustard. They have additional ingredients that range from lemon juice to ketchup to cayenne pepper, but one thing they all seem to have in common is that they are heavy on the honey--thus high in the carb count. I created this sauce because I wanted something a bit less sweet and thick enough to not cause a mess at the dinner table when my kids tried to dip their food.

4 t honey
¼ c mustard
½ c mayonnaise*

Blend together all ingredients until smooth

*NOTE: For a thinner dressing, stir in mayonnaise 1-2 T at a time until mixture reaches desired consistency.

Nutrition Facts

Serving Size 1 T Serving per Recipe about 13

Amount per Serving Calories 65 Total Fat 6.3 g   Saturated Fat 0.9 g   Polyunsaturated Fat 0.0 g   Monounsaturated Fat 0.1 g Cholesterol 2 mg Sodium 97 mg Potassium 9 mg Total Carbohydrates 2.1 g   Dietary Fiber 0.2 g   Sugars 1.8 g Protein 0.3 g

Almond Butter Cookies

This recipe is especially for my dad. Years ago, after he'd stopped eating wheat products, I saw a flourless peanut butter cookie recipe in a magazine and sent it to him. He thanked me, but told me he was also unable to eat peanut butter. In the back of my mind, I'd always meant to make an almond butter version, and here it finally is. I hope you enjoy them, Dad!

1 c almond butter (9 oz)
1 T butter
3 T honey
¼ t salt
1 egg
½ t baking soda
½ t vanilla

1. Beat together all ingredients until smooth.
2. Roll into 1½” balls and flatten with a fork.
3. Bake at 350°F for 9-11 min until they have lightened and look slightly dry on top.
4. Let cool for 1-2 min on pan before transferring to cooling rack.

Nutrition Facts

Serving Size 1 cookie Serving per Recipe 12

Amount per Serving Calories 152 Total Fat 12.2 g   Saturated Fat 1.5 g   Polyunsaturated Fat 2.7 g   Monounsaturated Fat 7.4 g Cholesterol 3 mg Sodium 180 mg Potassium 162 mg Total Carbohydrates 8.5 g   Dietary Fiber 2.5 g   Sugars 5.4 g Protein 4.7 g

Mediterranean Meatballs with Tzatziki

I made this dish the first time on a whim, looking for something a little different and lower in carbs than a typical tomato-based sauce. Tzatziki is what the Greeks call their cucumber and yogurt sauce, variations of which are served all around the Mediterranean. We usually eat this for lunch or supper, but it also would make great hors d'oeuvres.

Meatballs
2 lbs ground beef
2 T dry minced onions
2 eggs
½ c grated Romano cheese (1 oz)
2 t dried parsley

1. Mix together all ingredients and form into 24 balls.
2. Bake on a metal rack set over a baking pan at 400°F for 25-30 minutes or until cooked through.

Tzatziki
1 small cucumber (5 oz)
½ t salt, divided
2 cloves garlic
1 c yogurt
⅛ pepper

1. Peel cucumber and slice thinly.
2. Sprinkle slices with ¼ t salt.
3. Set in colander to drain for at least 30 minutes.
4. Mash garlic with remaining salt to form a paste.
5. Add garlic paste to yogurt and cucumber slices and puree until smooth.
6. Refrigerate until chilled through.

Nutrition Facts (Meatballs)	Nutrition Facts (Tzatziki)
Serving Size 4 meatballs Serving per Recipe 6	Serving Size ¼ c Serving per Recipe 10
Amount per Serving Calories 516 Total Fat 43.1 g   Saturated Fat 17.6 g   Polyunsaturated Fat 2.0 g   Monounsaturated Fat 18.6 g Cholesterol 195 mg Sodium 184 mg Potassium 403 mg Total Carbohydrates 1.6 g   Dietary Fiber 0.2 g   Sugars 0.0 g Protein 28.9 g	Amount per Serving Calories 17.5 Total Fat 0.8 g   Saturated Fat 0.5 g   Polyunsaturated Fat 0.0 g   Monounsaturated Fat 0.2 g Cholesterol 3 mg Sodium 128 mg Potassium 59 mg Total Carbohydrates 1.6 g   Dietary Fiber 0.5 g   Sugars 1.3 g Protein 1.0 g

Inside-Out Mounds of Joy

Almond Joys are a long-time favorite of Adam's. While he didn't get a chance to indulge in the chocolate-almond-coconutty goodness often, eating even one candy bar now would be a cheat on his diet. As a surprise for him, I created this recipe the other night while he was working late. I asked if he thought the name might be too much, but he assured me "Mounds of Joy" was perfect.

½ c cocoa powder (1½ oz)
3 T butter, softened
2 T honey
1 T heavy cream
12 almonds (½ oz)
4 t unsweetened shredded coconut (½ oz)

1. Beat cocoa powder, butter, honey, and cream together until smooth
2. Refrigerate for an hour or until chocolate has set enough to mold with your hands
3. Place coconut in a shallow dish
4. Form a generous tablespoon of chocolate into a ball around each almond
5. Roll in coconut to coat
6. Set on waxed paper and freeze for 30 min or until solid

Nutrition Facts

Serving Size 1 candy Serving per Recipe 12

Amount per Serving Calories 64 Total Fat 5.2 g   Saturated Fat 3.1 g   Polyunsaturated Fat 0.3 g   Monounsaturated Fat 1.4 g Cholesterol 9 mg Sodium 28 mg Potassium 67 mg Total Carbohydrates 5.4 g   Dietary Fiber 1.5 g   Sugars 3.1 g Protein 1.1 g

Strawberries and Cream Pipsicles

I find regular popsicle molds a bit big for my kids. The popsicles melt all over the house before they get eaten. Plus, they tend to come in sets of three or four pops. That means I either have to buy several sets, or else I'm making a new batch every other day. My solution? Pipsicles! Tiny little popsicles made in standard ice cube trays. The perfect size for my kids and they can be made 16 at a time. It's a win-win. This is probably our favorite pipsicle recipe, developed one week when strawberries were on sale and we somehow ended up bringing four pounds of them home.

10 oz fresh strawberries (about 20 berries)
1½ T honey
⅓ c heavy cream
⅓ c yogurt

1. Puree ingredients until smooth
2. Spoon 2 T into each section of a standard ice cube tray
3. Stand a toothpick in the center of each section
4. Freeze until solid

Nutrition Facts

Serving Size 1 pipsicle Serving per Recipe 16

Amount per Serving Calories 32 Total Fat 2 g   Saturated Fat 1.2 g   Polyunsaturated Fat 0.1 g   Monounsaturated Fat 0.5 g Cholesterol 7 mg Sodium 4 mg Potassium 43 mg Total Carbohydrates 3.2 g   Dietary Fiber 0.6 g   Sugars 2.6 g Protein 0.4 g

Carrot Chips

My husband sent me a recipe for baked carrot chips that he'd found online. We tried it a couple of times, but the chips never got crispy without getting burnt. So we dusted off our deep fryer and gave our own version a try.

3 large carrots (¾ lb)
Peanut oil (or other oil appropriate for deep frying)
¼ t salt, or to taste

1. Heat oil in a deep pan or electric fryer to 400°F.
2. While oil is heating, peel each carrot into long strips from stem to root with a vegetable peeler. You will have about ½ lb strips. Set aside remaining carrot pieces for another use.
3. Deep fry carrot strips in small batches for 3-5 min, until bubbling subsides and chips turn a golden brown.
4. Remove to paper towels and sprinkle with salt. Chips will crisp as they cool.
5. Leftovers, if there are any, should be stored in an airtight container.

Nutrition Facts

Serving Size ½ oz chips Serving per Recipe 4

Amount per Serving Calories 53 Total Fat 3.5 g   Saturated Fat 0.6 g   Polyunsaturated Fat 1.1 g   Monounsaturated Fat 1.6 g Cholesterol 0 mg Sodium 185 mg Potassium 182 mg Total Carbohydrates 5.4 g   Dietary Fiber 1.6 g   Sugars 2.6 g Protein 0.5 g