Saturday, January 28, 2012

Buffalo Wings

Buffalo Wings

20 Frozen Chicken Wings
1/2 c. Franks Red Hot Sauce (Original)
1/3 c. Melted Butter
1/2 tsp Garlic Salt
1/4 tsp Salt
1/4 tsp Pepper

Mix all ingredients except chicken wings in a large bowl. If the Franks Red Hot Sauce was cold, you may have to microwave it a bit as the melted butter will solidify in the cold sauce. Set aside.

In a deep fryer or pan, heat oil to 360 and cook wings for around 12 minutes or until done (165 degrees for poultry.)  You can do this in hot oil on the stove top or in the oven as well. You want the wings a bit crispy on the outside. When done toss the wings around in the sauce. You could eat them now; but I like to put them in the oven at 425 for about 5 minutes. This gives you a layer of crispy flavor! When they come out of the oven I toss them in the sauce again! Serve with Ranch or Blue Cheese Dressing and enjoy!

Nutrition (per serving, serves 2) not including dressing:
Calories 675
Carbs 0
Fat 56
Protein 35
Fiber 0

Monday, January 16, 2012

Coconut Flour Keto Bread

Coconut Flour Keto Bread


  • 1 cup coconut flour
  • 1/4 cup coconut milk
  • 1/2 cup coconut oil (or unsalted softened butter)
  • 6 eggs, beaten
  • 2 tablespoons agave nectar or honey (use some Stevia or Splenda in place of this for fewer carbs)
  • 1/2 teaspoon salt


  • Preheat the oven to 350°.
  • Mix all ingredients together.
  • Bake for 45 minutes or until a toothpick comes out clean.

Sunday, January 15, 2012

Low-Carb Ginger Cookies

Low-Carb Ginger Cookies


  • 1/2 cup unsalted butter
  • 1/2 cup granulated splenda
  • 3 large eggs
  • 1/4 cup coconut flour
  • 1 1/2 teaspoons ground ginger
  • 2 teaspoons fresh ginger, finely chopped or grated
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • extra 1 tsp cinnamon, 1/2 tsp ground ginger, 1/2 tsp ground cloves, and 1/2 tsp allspice


  • Preheat oven to 350.
  • In a small bowl mix coconut flour, baking soda, cinnamon, ground ginger, and cloves.
  • Cream butter until light and airy. Add Splenda and mix until well combined. Add eggs one at a time scraping down the sides of the bowl between egg additions.
  • Add the coconut flour mixture and grated ginger, mix on low speed until combined. Turn mixer up to Med/High speed till mixture comes together and is smooth.
  • Roll cookies out about 1 tablespoon and then coat them with the spice mix above. Press down on the cookie with palm of your hand, just enough to flatten slightly on the cookie sheet.
  • Mix some cinnamon, ground ginger, ground cloves and allspice in a small bowl to roll the cookie dough balls in.
  • Bake ~ 350F for 10-15 mins (10 mins for softer cookie,15 mins for a little harder cookie)

Nutrition information: Made appx. 27 cookies.
Per cookie -

  • 43 calories
  • 3.8g fat
  • .8g protein
  • 1.1g carbs, .5g fiber, net .6g carbs.

Cream Cheese Pancakes (or Crepes)

Cream Cheese Pancakes

2 oz Cream Cheese
2 Eggs
½ tsp Cinnamon
1 pkt Stevia

Warm the cream cheese so that it's mixable, combine all ingredients (I used a blender), and use like normal pancake batter. Top with sugar free syrup or ground xylitol. They will be thin and tear easily but have a good flavor!

Thursday, January 12, 2012

Creamy Broccoli Cheddar Soup

Broccoli Cheddar Soup

  • 3 cups low sodium chicken broth
  • 3 med broccoli crowns (chopped)
  • 1/2 a medium onion (diced)
  • 1/2 cup cheddar cheese
  • 3 cups heavy cream
  • fresh cooked bacon bits
  • chopped green onions
  • 1 tsp salt
  • pepper to taste
  • garlic powder to taste
  • Combine all ingredients (except for the cream) and bring to a low boil. Turn down heat, cover, and let simmer for 15 min or until the broccoli chunks are soft.
  • Dump everything into a blender and puree.
  • Return to the pot, stir in the heavy cream and bring it back up to a low boil. Season to taste with salt, pepper and garlic powder.
  • Simmer for an additional 10 minutes or so. Once the cream goes in it'll be moderately thick so you will have to stir it well.
  • Serve with more cheddar cheese, bacon bits and some green onions.

Makes 6 servings.
Nutrition Per Serving
  • Calories: 453
  • Carbs: 2 
  • Fat: 43
  • Protein: 3
  • Fiber: 1
Source r/keto - William_Harzia
AKA Me Ma's Cream of Broccoli Soup (with bacon and cheddar)

Sunday, January 8, 2012

Oopsie Roll


  • 3 large eggs
  • 1 packet of Splenda
  • 1 dash salt
  • 1 pinch cream of tartar
  • 3 ounces cream cheese


  • Preheat oven to 300 degrees.
  • Separate the eggs and add Splenda, salt, and cream cheese to the yolks. Use a mixer to combine the ingredients together. 
  • In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture).
  • Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. 
  • Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly. 
  • Bake about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool. Store them in a bread sack or a ziplock bag to keep them from drying out. 

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 87.4
  • Total Fat: 7.4 g
  • Cholesterol: 121.9 mg
  • Sodium: 99.4 mg
  • Total Carbs: 0.9 g
  • Dietary Fiber: 0.0 g
  • Protein: 4.2 g

This recipe comes from Cleochatra's "The Lighter Side of Low Carb" blog (which has since been deleted).

Minutes to Prepare: 20
Minutes to Cook: 30
Number of Servings: 6


Totally excited... down to 203.8 this morning! Looking forward to dropping below 200 pounds! Yay!

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