Category Archives: Recipes
Happy New Year to everyone. Casey and I had a lot of time over the holidays to create some new dishes, so I will do my best to post more often with our new creations. This one has been great for both Casey and the rest of the family because we can make it in a big batch, use it in many ways and the whole family can eat the same meal. Its super easy, too, which is always a big bonus. The original meal calls for deep-frying the meat in lard, but we found that if you cook it in a dutch oven there is plenty of fat on the pork to cook in, and the end result is a very fatty meat – great for the Modified Atkins or Ketogenic Diet.
Pork Butt or Shoulder, cubed in 2″ pieces with some but not all of the fat removed. (we use a 6 lb +/- piece which is good for dinner for 8 or more with leftovers, but you can use more or less depending on how many you would like to serve)
Regular or Smoked Paprika, optional, or spices of your choice
Mix salt, pepper and paprika together into a rub. Rub all over cubed pork and let marinate 1-2 hours, up to 24 hours.
Pre-heat oven to 325 degrees. Place pork in a dutch oven with lid. If there are any bones in your pork, add those to the pot as well. They add to the flavor. Cook for 2-3 hours or until pork comes apart easily with fork. Let cool, then shread with 2 forks. If you do not have a dutch oven, you could easily use a Crock Pot for this meal as well.
Serve carnitas as is with a side salad, or in a low carb tortilla for tacos or burritos. Casey likes to slice a low carb tortilla into strips and bake them in the oven until crisp. Then make a nacho type dish with the carnitas and a little cheese sprinkled on top. You can also top with lettuce, onions, mexican cheese, sour cream, hot sauce or we make sugar-free salsa arbol to add a little kick. Just make sure to count all those extra carbs.
Casey loves lemons, and has really missed them while on MAD. He used to squirt lemon or lime juice on chicken, taco’s, salad, fruit and just about anything that would not curdle. But now, they just have too many carbs to “waste”, so he has lived without them for almost 2 years. I recently had a brainstorm while going through one of my cookbooks. If I could make a whole batch of cheesecake snacks with only a small bit of lemon and lemon rind, there might just be enough lemon taste without so many carbs. So, starting with my pumpkin cheesecake recipe I played with different amounts of lemon juice and rind until I came up with one he both liked, and was willing to “waste” the 2 carbs on (the “waste” is Casey’s terminology for using too many carbs on an item that may not be worth it, or that would otherwise make him give up something he wants to eat during his regular meals).
I used “Pink Lemonade Lemons” which are similar to Ureka’s, because that is what we grow, but I think it might be really nice with Meyer lemons, too. Or even limes, for a Key Lime type dessert.
Preheat oven to 350 degrees
8 oz. package cream cheese *
1 cup whole cream *
2 eggs *
1 Tsp Vanilla
16 Scoops pure stevia or 40 drops (or to taste)
2 oz. Lemon Juice
Tbsp. Lemon Rind – just the yellow, as the white will make it bitter
Whip together cream cheese with cream until smooth, either with electric mixer or with a whisk. Add vanilla and stevia. Whisk in lemon juice and lemon rind until smooth. Beat in eggs, one at a time, until just combined.
Grease 8 – 6oz. ramekins with butter or oil. Divide mix evenly amongst dishes. (If you have a gram scale it should be approx. 85 grams per serving.)
Bake until just set, about 30 – 40 minutes depending on your oven. Turn oven off and let sit for 10 minutes. Transfer to wire rack and cool completely. Cover and refrigerate until chilled – about 2 – 4 hours.
We come up with 2 cbs. (1.93) each but make sure to count your own. It will differ depending on the brand of cream cheese you use.
*Note, allowing cream cheese, cream and eggs to reach room temperature will make preparation much easier!
Casey loves to start – or end – his day with this warm apple treat.
Apple – sliced to 1/4 (+/-) inch slices
1 egg (for larger pancake use 2 eggs)
1/4 c. heavy cream
2 Tbsp. Flax Meal
1 Tsp. Coconut flour
Stevia to taste
Coconut Oil – for frying (about 2 tbsp or enough to cover bottom of pan and keep pancake from sticking)
Turn broiler on low
Arrange apple slices on bottom of oven proof pan in melted coconut oil. Cook, covered, on low heat for about 5-10 minutes or until apple is soft and slightly brown on bottom.
Whip together egg and cream. Add rest of ingredients and mix well. Pour batter over cooked apple slices and cook covered for a few minutes.
Transfer pan to oven as far away from broiler as possible and cook until golden brown. Watch the oven – this will only take about 2 minutes or so. If you do not want to use a broiler, you can either finish cooking the pancake on the stove top in a covered pan or use another oiled pan to flip the pancake into to finish. The pancake will fall apart if you try to flip it with a spatula.
Invert pancake onto a plate, apple side up. Decorate with whipped cream if desired.
Just in time for Halloween, a pumpkin treat for your little MADieters
1/4 c. Butter
1/4 c. Coconut oil
1/2 c. canned pumpkin
1/2 tsp. pumpkin spices (or to taste)
35 drop liquid stevia (or to taste)
1/2 c. coconut flour
1/4 tsp. salt
1/2 tsp baking powder
4 -5 Tbsp water
Beat eggs together. Melt coconut oil and butter in microwave or pan. Slowly pour cooled butter/oil mixture into eggs while beating. Add in pumpkin and stevia and mix well.
In a separate bowl sift together coconut flour, baking powder and salt. Mix liquids into coconut flour mixture until thoroughly mixed together. Add water in to thin mixture and make batter consistency if necessary (coconut flour soaks up liquid and often requires extra water).
Put batter into greased miniature muffin pans. Bake at 350 degrees for about 15 minutes. Cool and enjoy!
Makes about 20 mini muffins.
A simple drink that is refreshing and delicious. Our neighbor always has a pitcher of this on hand, and we were so happy that Casey could share in what everyone else was having. You can experiment with different herbs and spices. We also make this with lemon verbena; mint ; lavender and lemon rind or whatever is in season at the Farmers Market.
Fill pitcher with water.
Add Cinnamon sticks.
Let sit for several hours. The longer it sits, the stronger the taste. You can add stevia if you like yours sweet.
That’s it. So simple!
1-2 lbs. chicken wings
salt & pepper
vegetable oil for frying
4 Tbsp butter
4 Tbsp hot sauce (we use Cholula)
1 Tbsp. white vinegar
blue cheese dressing
Rinse and dry chicken wings. Season with salt and pepper.
Heat oil, 2-3″ in a deep pot. Deep fry several wings at a time until golden brown, turning once to brown both sides. (Casey likes his super crunchy). Drain on a dish lined with paper towels.
In a small sauce pan melt butter. Mix in hot sauce and vinegar. Once combined, remove from heat. Transfer to a large bowl.
Toss wings in hot sauce until generously coated. Refrigerate any left over sauce for up to a week.
Serve with blue cheese dressing for dipping (optional)
1 La Tortilla Factory Whole Wheat Tortillas (3-carb size)
1 Tbsp. Sour cream or mexican crema
1/8 tsp. chipotle in adobe, blended, or to taste
1 tsp. chopped cilantro
finely shreaded cabbage
garlic salt to taste
Salt & pepper to taste
1/2 Tbsp. Olive Oil
4 oz. Flaky white fish such as cod or tilapia
Rinse fish and pat dry. Salt and pepper to taste. Fry in hot oil until cooked, about 3 min. per side.*
Mix sour cream together with chipotle until well blended. I buy the chipotle in adobe, blend a whole can in a small food chopper until smooth, and store it in a Mason jar. Then I always have it available for cooking.
Warm tortillas in microwave until soft. Add fish, top with cabbage and sour cream mix.
*For Baja Fish Taco’s you can also bread the fish by coating it with a beaten egg and rolling in a mixture of coconut flour or almond flour, salt, pepper, garlic powder and chili powder. Then fry in hot oil until golden brown and just cooked.
There are about 4-5 cbs. per taco
When I made these tonight, Casey said, “mom, I never thought I could have anything that tasted this good on my diet”. All I have to say is, that is worth any effort I put into making them. I am sure the full cup of butter did not hurt, but you could substitute 1/2 c. coconut oil for 1/2 of the butter to make them a bit healthier. They make a great, quick and travel friendly snack.
Pre-heat oven to 350 degrees
1 c. unsalted butter, melted
2 oz. unsweetened baking chocolate, melted in double boiler or microwave
pure stevia – 16 scoops (we buy the Trader Joe’s brand. 1 scoop = 1 tsp. equivalent)*
2/3 c. coconut flour (we use Coconut Secret raw coconut flour)
1/2 tsp. salt
1 tsp. baking powder
8 Tbsp. water
Beat eggs. Add in stevia and salt. slowly add in butter in a thin stream so as not to cook the eggs. Mix in melted chocolate.
In another bowl, mix dry ingredients together. Sift into egg mixture. Mix well and add in water until batter consistency (coconut flour absorbs a lot of water).
Let sit for 5-10 minutes. This helps the rising process.
Pour into mini muffin pan (you can also use standard size muffins, but must alter the baking time). Bake for 12 minutes.
Recipe makes approximately 30 mini muffins. Our muffins have .75 cbs./each , but be sure to calculate yours using your own ingredients. Coconut flour carbs vary greatly from brand to brand.
*there have been a lot of comments about this measurement. I buy the Trader Joes pure stevia. Make sure there are no additives in the stevia you are using. A tiny tiny bit = a teaspoon equivalent. When you purchase the sweetener of your choice, there should be a teaspoon equivalent (ie: 1 drop = 1 teaspoon, or one scoop = 1 teaspoon). Go by this measurement, and use 16 of whatever that equivalent is (ie: 16 drops, 16 scoops, 16 teaspoons, etc…). You may choose to use Splenda instead – Casey cannot tolerate it, but then you would go by their teaspoon equivalent.
If this is not clear, please let me know because it probably means it is not clear to others. Thanks!
Before he began the Modified Atkins Diet for Seizures, Casey loved to eat Chinese food. I am always trying to create Chinese dishes that fit into the diet. This is one of his favorites. He takes a few to school for lunch, to sporting events or just eats them for snack. They are easy to travel with, and can be eaten at room temperature.
1 C. Soy Sauce (Kikkoman brand has no carbs)
3/4 C. Water
1 Tbsp. Toasted Sesame Oil
1/2 Tsp. Chili Oil – optional
2 Tbsp. White Vinegar
3 scoops pure stevia powder or equal
2 Garlic cloves minced
1″ fresh ginger, minced (or 1/2 tsp. dried ginger if fresh not available)
1-2 large stocks lemongrass, thinly sliced (omit if unavailable)
4 scallions, thinly sliced
2 lbs. chicken wings
Mix together all ingredients except for the chicken wings. Pour into 9×12 glass baking dish. Rinse chicken wings and pat dry. Place wings in mixture and let marinate overnight, turning at least once.
Pre-heat oven to 375 degrees. Remove chicken wings from marinade. Place on well oiled cookie sheet. Bake for 1 to 1-1/2 hours, turning every 15 minutes.
There are many variable ingredients, and your teams advise may differ on infusing flavor, so please be sure to check all labels when calculating carbs for this recipe. Since we only marinate in the sauce, but don’t use any of the ingredients, we count these only as protein.
Just in time for the summer, this rich creamy ice-cream is super low in carbs and a really great treat anytime! The secret is to use a very thick coconut cream, not coconut milk. I had to try several brands before I found one that worked. Many of the brands that call their product coconut cream are actually selling a thinner Pina Colada type mixture.
1 33.8 oz. Box Coconut Cream (I used the Kara brand)
12 scoops stevia or to taste
1 tsp. vanilla
6 Tablespoons Coconut*
8 Tablespoons Cocoa powder* (a high quality cocoa powder like Valrhona really makes a difference)
Mix all ingredients together. I mix the cocoa powder first in a separate bowl with a little bit of the cream until it becomes a creamy paste. Then add to other ingredients.
Pour into ice cream maker and run for about 15 minutes or according to manufacturers instructions.
Pour into individual popsicle molds, or into small one-serving storage containers. The 33.8 oz. box is quite large and I had to run it in 2 separate batches. If you have a standard size ice cream maker you may want to cut the recipe in 1/2, or find a smaller box of the cream. (to speed up the process, simple mix the ingredients and pour right into the molds. The ice cream maker makes them fluffier, but Casey likes them just as well like this). You can also pour these into the small rounded silicone ice-cube trays that are shaped like bon-bons. Our dietitian recommended popping a few before bedtime.
This recipe made 10 popsicles at 1.2 carbs each.
*Optional. You can exchange these for any ingredient you like, or use only the coconut cream which has a really nice flavor.