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  • posted by Esnecca

    I love that greens and kimchi combo! Crack an egg or two on top and it’ll make a great entree all on its own. Kimchi juice is the nectar of the spicy gods. It has the most magical ability to permeate a dish, far more than a hot sauce or cayenne or the like.

    I have made something very similar to the fried caulirice but I hadn’t thought to top it with a nori strip garnish. Most definitely going to steal that idea pronto.

  • posted by VictoriaM

    Hi, I know that this is an old thread, but I just wanted to say thank you! I needed to learn how to thicken the liquid of a pork and bacon casserole that I’m making which before would have been roux or cornflour. A quick search on this forum and there is the answer.

    You guys are great!

  • posted by Esnecca

    The dehydrator has been busy today. I thought you guys might enjoy a little glimpse behind the curtain at the process.

    Here are clumps of fresh ginger after they’ve been peeled, mashed in the food processor and had all their juice squeezed out of them with a cheesecloth. I use ginger juice all the time. No way I’m donating it to the dehydrator. He’ll just make it disappear! Besides, it dries faster the drier it is to begin with.

    Here are the clumps broken up on the tray ready to go.

    Here’s the tray in place.

    The second one right below it is garlic, my father’s homegrown, as a matter of fact, which makes the greatest powder I’ve ever tasted. I put that in this morning so it’s almost done. Another hour or so and it will time to take it out, give it a few minutes to cool, then grind it all up to fine powder.

  • posted by arcticfox

    Just popped by to say thanks to Esnecca for the creamy dressing suggestions. I’ve been having a salad most days for lunch when I’m at work and so they have really come in handy. I also made one to go with a fish taco salad (minus the taco of course) with a bit of kimchi juice mixed in with the mayo and lime juice and it was divine!

  • posted by Theodora

    Great insight into your kitchen, Essie. Thanks. You are so industrious, not to say adventurous – a bit of a domestic goddess in fact 😊 Just wish you lived on this side of the pond, I’d be dropping in all the time 😊

  • posted by Flick

    Morning All, can anyone point me to the recipe for the best ever seed crackers? I’ve searched but can’t remember who posted it or where. Thanks

  • posted by Esnecca

    I don’t remember where that recipe was posted either and search isn’t very helpful, but here’s one very simple almond cracker recipe from SunnyB that can easily be modified to decrease the almond meal and add seeds. I’ve made a version with chia, golden flax, rosemary, garlic and sea salt that came out great.

    LTC, wasn’t the best ever seed cracker recipes one of yours?

    Victoria, how did your thickening project go?

    arcticfox, I’m so pleased to hear the creamy salad dressing tips have been of use to you. I love finding new ingredients that work to inject the creamy element. My latest find is fromage blanc, a French farmer’s cheese that is very yogurt-like. It’s low in fat but unlike the usual low-fat products, there are no sugars. It does a great job of adding creaminess without jacking up the calorie count of a salad.

  • posted by Flick

    Thanks Esnecca, I’ll experiment

  • posted by Luvtcook

    Wish I could take credit for the seed cracker but no, not mine. There is one in the BSD Recipe Book but it starts out with 60 g spelt flour “or any wholegrain flour”. Whoa Nelly. I will pass on a cracker with wheat in it. So will be trying Essie’s.

    I found this in my stash of save low carb recipes but cannot vouch for it as I have never tried it. Might be worth a go.

    Garlic Parmesan Flax Seed Crackers

    • Servings: 2

    “Found on A great high fiber, crunchy, nutritious, and tasty snack. Good with dips, spreads, or plain. The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber”

    1 cup flax seed meal (8 oz)
    1/3 cup parmesan cheese, grated
    1 1/2 teaspoons garlic powder
    1/2 teaspoon salt
    1/2 cup water

    1. Heat oven to 400°F.
    2. Mix all ingredients together.
    3. Spoon onto sheet pan which is covered with a silicone mat or greased parchment paper.
    4. Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch. I find a straight edge, like a ruler, works well, though you can use a rolling pin or wine bottle too. The important thing is not to let it be too thin around the edges or that part will overcook before the center firms up. So after you spread it out, go around the edges with your finger and push the thin part inwards to even it up.
    5. Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely – it will continue to crisp up.
    6. Break into pieces.

  • posted by Luvtcook

    Here is a link to a really nice little YouTube video on how to make the Keto Bread listed on the Diet Doctor web site.

    This version is a variation of the original one by Maria Emmerich which does not have the flax in it.

    Printer recipe:


    Smear with butter, and you will think you are eating the real thing! This keto bread sports a pleasing crispy crust with a soft, moist center. It’s bread—you know what to do. Savor it warm, straight out of the oven, or freeze, defrost, and toast to perfection…

    2 g carbs per roll for 6 rolls


    300 ml almond flour ( 1 1/4 CUPS)
    5 tablespoons ground psyllium husk powder
    2 teaspoons baking powder
    1 teaspoon sea salt
    2 teaspoons cider vinegar
    225 ml boiling water (1 CUP)
    3 egg whites
    2 tablespoons sesame seeds (optional)


    Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.

    Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.

    Moisten hands and form dough into 4, 6 or 8 pieces of bread (adjust baking time accordingly). You can also make hot dog or hamburger buns. Place on a greased baking sheet.

    Bake on lower rack in oven for 50–60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.

    Serve with butter and toppings of your choice. Store the bread in the fridge or freezer.

  • posted by Esnecca

    Allie, have you tried the Sacha Inchi yet? I went to town on them today and thought they were great. I got a slightly marine feeling from them, which inspired me to turn them into a savory butter. I food processed them until smooth, then added sesame seeds, ginger powder, garlic powder, ghost pepper imbued salt, black pepper and turmeric and processed some more. The result was beyond my expectation. It’s the first time I’ve made a savory nut/seed butter and boy howdy did it pay off. Tons of flavor, no carbs. Just the way I like it. 😀

  • posted by alliecat

    I haven’t tried them yet, Essie. They were chucked in the freezer
    on arrival with multiple bags of other raw nuts, so we could
    use up the french clamp lid mason jar of mixed walnuts, almonds
    and a lesser quantity of brazil nuts first. This is as good a time
    as any to tell you that we’ve flipped out over Eden black soy
    beans. The batch of chili consumed tonight may be my best
    effort EVER, and when I compare the net carbs from a 1/2 c
    of black turtle beans to Eden black soybeans, the difference
    is enough to make me faint: 1 vs 12! J needs to have extra
    potassium every day, and this baby provides 350mg, far in
    excess of a banana, and that’s before you even consider the
    It’s past time for me to acquire ghost pepper as well as smoked
    maldon salt, also. Short of a recommendation from you,
    I’ll try Whole Foods, and expand my search from there. You
    are the pied piper for American sourcing, and I will follow
    you anywhere. Are you trying to turn me into an excellent
    cook once again? Definitely feel that I’m on the road back,
    and I haven’t felt this way in 1/2 a decade. It feels familiar
    and great!!!

  • posted by Esnecca

    That is so fantastic, Allie! I am thrilled to bits that the black soybeans worked so well in your chili, and most important of all, that they hit key markers for your nutritional needs. I know how painstakingly you have researched and tracked dietary elements to keep the Bearded One at optimal balance for his heart health. A versatile, eminently useable food that works for some of your favorite dishes while providing a rich new source of potassium with virtually no carb impact is worth its weight in gold.

    As if that weren’t great enough, your foodiness is blossoming again! What a beautiful thing. My local organic coop carries Maldon, both the original flake and the smoked, but I’m sure it can be found in most shops nowadays. It’s on Amazon too: My coop also carries delectably smokey applewood and alder smoked sea salts in the bulk spices. You can get them here online: The ghost pepper salt was a gift from my friend in California. It’s called Bitterman’s Fleur du Hell (isn’t that a great name?) and you can find that on Amazon too: It’s truly hot. I use it for finishing only because you want to be careful just how much hell you unleash. 😀

    To celebrate this wonderful turn of events, here’s a recipe that was devoured by OH, both parents and several random passersby when I brought it to a picnic last year. It would be a great dish to sprinkle with the lightest touch of Fleur du Hell at the tend.

    Kimchi Hummus

    1T extra-virgin olive oil
    1 tsp toasted sesame oil
    1.5 cups kimchi, coarsley chopped
    2 garlic cloves
    1 can black soybeans
    2T fresh lemon juice
    2T mayo, silken tofu, yogurt (whatever you’ve got that’s creamy will work just fine)
    2 tsp ground cumin
    salt & pepper to taste
    splash of kimchi juice
    1 green onion, finely sliced

    Pulse the garlic cloves in the food processor until they’re well minced. Add oils, kimchi, beans, lemon juice and mayo and process until creamy. Add spices and pulse until blended. Add kimchi juice and pulse until blended. Taste and adjust for spices. If it’s a little thick or sluggish, add more liquid. It can be water, at its simplest, but my favorite is, of course, something fermentatious like pickle or sauerkraut juice. Apple cider vinegar works great too.

    Transfer to a serving dish and top with the green onion slices. Serve with Persian cucumber spears, celery, sliced fennel bulb or go whole hog and make some almond or flaxseed crackers.

  • posted by alliecat

    I’m so sorry, E! There have been so many newcomers checking in
    that I didn’t make it all the way down the page of “Recent Posts!
    Wonderful, wonderful links, as usual. Can’t thank you enough,
    for taking the time… I’m hard pressed to decide which is the biggest of
    your brilliant recommendations this year, Gold Mine or Eden Foods!
    I’m hot to trot on trying your version of kimchi hummus as well.
    Black soybeans should be superfood of the year! I try to offset
    the cost of fresh, wild fish with vegetarian options, and the soybeans
    open infinite possibilities. I don’t know how hard they are to come
    by in the U.K., but I’m certainly glad that we have easy access
    to them here. See you in all our usual places, and thanks so much!

  • posted by alliecat

    No recipes or foodie ideas to contribute today, but just a shout
    out to LTC…How are you feeling, Luv??? Thinking about you!


  • posted by Luvtcook

    Hey Allie….thanks for your concern. FINALLY back to the living. This was a rough patch….5 days barely could get out of bed and 5 more where thowing a piece of chicken into the oven and calling it dinner was about it for me for activity for the day. Did not leave the house, no excercise. Ulch. But felt more normal 1/31 and back to legit BSD. Per Verano’s wonderful idea of breaking bad habits, felt a need for a fresh restart and did a fast yesterday(truly feel diet has nothing to do with the fatigue issue which has been going on for about 20 yrs). Dropped 4 lbs overnight. What kind of nonsense is that. Hope this is a breakthrough for the plateau I hit before the chronic fatigue episode. There might be something in the notion that others have rasied that a break from dieting might be what is needed to break a plateau….but now feel I have to make up for lost time.

    Also wanted to thank you for the info on Recently did my first order with them and SO pleased with the quality of what I got. What a great resource for a wide range of items from nuts (also great sugar free chocolate covered almonds…I count out 5 after dinner with my cup of coffee as if they were diamonds) as well as chia et al. Also saw Essie’s note that they carry the black soy beans. Will add this great site to my favorites list along with, my go-to for the last 5 years.

  • posted by alliecat

    So glad to hear that you’ve turned the corner, LTC! This sounds
    like a particularly bad episode. Glad that you’re back 🙂
    I’m delighted that you’re happy with, also. The freshness
    of their product is well recognized in the reviews, and if every co.
    did business the way they do, online ordering would be a pleasure.
    What did you think about their shipping box??? When I first found
    this source, I spent literally days reading up on superfoods and
    powders and seeds of all kinds. They also roast all of their nuts
    in house.


  • posted by Esnecca

    Welcome back! I’m relieved to hear you’re on the mend, LTC. I’m receiving my third order from today. Allie got me hooked and now there’s no stopping it. 😀

    To celebrate your return to forum posting and, more importantly, your recovery from being felled by illness, here’s a warm, flavorful soup to keep you going.

    Ginger Garlic Soup (serves 4)

    1 tsp toasted sesame oil
    4 green onions chopped, green and white parts divided
    2 garlic cloves, minced
    2T fresh ginger, minced
    6 cups chicken stock
    1 star anise flower (optional)
    2T soy sauce
    4 ounces shiitake mushrooms
    1 bag Zeroodle shiritake with oat fiber noodles
    1 1/2-pound head baby bok choy, roughly chopped
    2 tsp sesame seeds

    Mince the white parts of the green onions, chop the green parts and keep them divided. In a soup pot or dutch oven, heat up the sesame oil on medium. Add the white part of the green onions, garlic and ginger and cook, stirring for one minute until the garlic is fragrant.

    Add the chicken broth and bring to a simmer. Add the star anice flower and soy sauce. Cover and simmer for 10 minutes. Remove the star anise. (If you’re not a fan of liquorice flavors, feel free to skip this bit. You can sub cinammon sticks, juniper berries, a chunk of peeled turmeric or sumac if you want to play a little.)

    Add the sliced mushrooms, noodles (drained, rinsed and patted dry), and baby bok choy to the pot and simmer for 5 or so minutes. You’ll know it’s ready when the bok choy is tender. Salt and pepper to taste. Divide into 4 bowls and top with sesame seeds and the green parts of the onions.

    This is a very filling and easily prepped soup, and believe it or not, it’s just 120 calories a serving and 5 net carbs.

  • posted by Theodora

    Great to have you back, LTC, and so very pleased your are feeling more human no. Well done on the fast and dropping 4lbs overnight. Fasting always does that to me too, and often it carries on for a day or two. After my last water only fast, I actually dropped 7lbs in a week (which, as it happens, I didn’t need to do, as I was already in maintenance, but I embarked on the fast purely because I had socialised a lot and was feeling somewhat over-indulged).

    The soup sounds lovely, Essie, so thanks for the recipe. I’m not a great soup lover myself, but I may just give it a go, as I love both ginger and garlic.

  • posted by Luvtcook

    Was researching the relative merits of bok choi vs chard today and found this listing….it is a ranking of veg by nutrient density for the calorie “cost”.

    It is of interest given the recent number of articles touting the benefits of “greens” in maintaining memory and mental sharpness as we age.

    Thought this group might be interested.

    The “Aggregate Nutrient Density Index” (ANDI)

    Significant research indicates that consuming a whole-foods diet, rich in fruits and vegetables, provides many health benefits and can reduce the risk of chronic lifestyle diseases such as cardiovascular disease, cancer, and diabetes. While registered dietitian nutritionists agree that all plant foods are healthy, there are some that provide more beneficial nutrients than others. Nutrient ranking systems exist to guide consumers toward making healthier choices, but it should be noted that each system ranks foods based on a different set of nutritional parameters.

    The aggregate nutrient density index (ANDI) scoring system ranks foods on their nutrient per calorie density. It considers 34 different nutrient parameters including fiber, vitamins, minerals, and various phytochemicals in its ranking. Phytochemicals, such as flavonoids or carotenoids, are plant substances that have beneficial health effects. The higher the score, the more nutrients are provided in relation to the caloric content.

    The highest ANDI scores

    The 25 highest ANDI scores are:

    • Kale: 1000
    • Collards: 1000
    • Mustard greens: 1000
    • Watercress: 1000
    • Swiss chard: 895

    • Bok choy: 865
    • Spinach: 707
    • Arugula: 604
    • Romaine: 510
    • Brussels sprouts: 490

    • Carrots: 458
    • Broccoli rabe: 455
    • Cabbage: 434
    • Broccoli: 340
    • Cauliflower: 315

    • Bell pepper: 265
    • Asparagus: 205
    • Mushrooms: 238
    • Tomato: 186
    • Strawberry: 182

    • Sweet potato: 181
    • Zucchini: 164
    • Artichoke: 145
    • Blueberries: 130
    • Iceberg Lettuce: 127

    This ranking system was created by Joel Fuhrman MD, author of Eat for Health.

    To create the ANDI scores, the following nutrients are taken into account:
    • Alpha-carotene
    • Angiogenesis inhibitors
    • Aromatase inhibitors
    • Calcium
    • Beta-carotene
    • Choline
    • Copper
    • Fiber
    • Folate
    • Glucosinolates
    • Iron
    • Lutein
    • Lycopene
    • Magnesium
    • Manganese
    • Niacin
    • Organosulfides
    • Pantothenic Acid
    • Phosphorus
    • Phytosterols
    • Potassium
    • Resistant starch
    • Resveratrol
    • Riboflavin
    • Selenium
    • Thiamine
    • Vitamin A
    • Zeaxanthin
    • Vitamin B6
    • Vitamin B12
    • Vitamin C
    • Vitamin E
    • Vitamin K
    • Zinc

    The oxygen radical absorbance capacity (ORAC), which measures the antioxidant content of food, is also used.

    Whole Foods® Market has also begun to label some foods with their ANDI scores.

    Limitations of ANDI scores
    The list is largely based on opinion. Do not consider it as the “final word” on what foods you should consume the most. Rather, it is recommended that the list guide you to choose a wider variety of foods. Just because your favorite fruit does not appear on the list, it does not mean that you should not eat it.

  • posted by Esnecca

    Fascinating list, LTC. I’m pleased that most of the foods on that list are part of my regular rotation, and of course the greens are foundational for me. I wonder where turnip greens fall. I’m thinking they’re up high with mustard and collards.

    In completely unrelated news, I dehydrated sauerkraut overnight just to see what would happen. I took a bunch of red cabbage kraut and spread it out on the sheet and dehydrated at a low heat of 110F to keep as many of the probiotic bacteria alive as possible. This morning I enjoyed beautiful dark red crispy sauerkraut chips. Interesting, the sour flavor converted to an almost acetic tang, and the salt flavor stayed the same. I was concerned it would become unpalatably salty. Nope. They tasted like lightly salted salt-and-vinegar chips. Absolutely delicious. I’m going to use them in trail mix or eat them on their own as a snack. Oh, and they’re so pretty too. 🙂

  • posted by Luvtcook

    Interesting E….how imaginative of you to try that! My two favorite flavors ….salt & tang. Sounds PERFECT!

  • posted by Luvtcook

    On another note:

    Stumbled over these two (dare I say “treats”) that are very BSD friendly.

    The first sounds like an Esnecca & Allie friendly recipe…and assuming others will love it two. The second for those missing biscuits…this is the better option if you must have a biscuit/cookie. I pasted links to the web pages for both so you could see them. Hope they ring a bell with a few of you.


    Avocado Chocolate Truffles

    This easy Valentine’s Day dessert has been saved 28,000 times on Pinterest, and it’s as good as the real deal.

    Real Simple

    I thought nothing could top my chocolate truffle recipe, but then I got word of this avocado chocolate truffle trend. Could it be just as good? YES.

    4 ounces of chopped bittersweet chocolate
    1 small avocado
    1 teaspoon vanilla or almond extract
    ¼ teaspoon kosher salt

    1. Melt 4 ounces of chopped bittersweet chocolate or chips (that’s about ¾ cup) in a heat-safe bowl. You can do this in the microwave. Just start at a minute; stir, then continue to heat and stir at 30 second intervals until the chocolate is smooth and creamy. Alternately, you can place a bowl over a small saucepan of simmering water and stir until melted.

    2. Meanwhile, mash 1 small avocado in a separate bowl. The size of the avocado actually matters here. If you happen to have a great big one, just use half, otherwise the truffles will end up too soft. When the chocolate is melted, add the avocado, 1 teaspoon vanilla or almond extract, and ¼ teaspoon kosher salt. Stir and mash until the avocado disappears into the chocolate. Refrigerate until firm, at least 30 minutes.

    3. Scoop a small amount of the chocolate-avo mixture into your palms and roll into a ball. I like mine about an inch in diameter but you can go slightly bigger or smaller if you prefer. (This can be slightly messy work, but that’s half the fun)

    4. Additional flavor options: Cocoa powder and several dashes of cinnamon. Add a pinch of cayenne for Mexican hot chocolate vibes

    Then, roll the balls in whatever finely chopped or pulverized coating you like. Some ideas to get your creative truffle juices flowing:

    • Dried coconut
    • Crushed pistachios
    • Crushed almonds with orange peel
    • Crush cocoa nibs
    • Chia seeds
    • Crushed freeze dried strawberries (Trader Joes in the US)

    Refrigerate any you and significant other don’t gobble down immediately.


    Serves 12 cookies / biscuits

    These thin and crispy coconut almond cookies are a delicious low carb, grain-free treat. Perfect with morning coffee, afternoon tea or as dessert.


    1/4 cup butter (1/8 lb / 2 oz / 60 g)
    1/3 cup Swerve Sweetener ( 5 ½ Tbsp)
    2 tsp yacon syrup (can sub blackstrap molasses or any sugar free liquid syrup like Sukrin)
    1/4 tsp xanthan gum
    1/4 cup fine almond meal/flour ( 4 Tbsp)
    6 Tbsp dried shredded unsweetened coconut
    1/2 tsp vanilla extract


    Preheat oven to 350F/ 175 C and line two baking sheets with parchment paper. Position oven rack in upper third of oven.

    In a medium saucepan over medium heat, combine butter, Swerve and yacon syrup.

    Cook, stirring frequently, until sweetener is dissolved and bubbles appear around the edges of the pan.

    Remove from heat and sprinkle with xanthan gum, whisking vigorously to combine. Stir in almond meal, shredded coconut and vanilla extract.

    Drop batter by the teaspoon onto prepared baking sheets, leaving about 4 inches between cookies. Using wet hands, press the cookies down to flatten slightly.
    Bake one sheet at a time in the upper third of oven for 8 to 12 minutes, until cookies are spread out and the edges are dark golden. Remove from oven and let cool completely on baking sheet. Do not try to remove them before they have cooled and crisped up.

    by Carolyn All Day I Dream About Food

    Makes 12 cookies. Each cookie has 1.16 g NET CARBS.

    Food energy: 64 kcal Total fat: 6.12g Calories from fat: 55 Cholesterol: 10mg Carbohydrate: 1.69g Total dietary fiber: 0.53g Protein: 0.68g Sugar alcohols (erythritol): 6.65 g

  • posted by Luvtcook

    Thought I would also post some interesting veg options to keep those new to low carb interested. These are not my recipes….my gift is recognizing a good recipe when I see one and have TONS copied and saved on my computer.

    So these have the original comments from their creators. Two creamy filling veg recipes and two crispy ones. The Moroccan Roasted Green Beans can be eaten as an alternative to French Fries / Chips


    Easy Cheesy Loaded Cauliflower Casserole

    4 net carbs per serving

    This cheesy loaded cauliflower casserole recipe needs just 10 minutes prep. All the flavors of a loaded baked potato, without the carbs. Easy & delicious!

    Serves 4


    1/2 large head Cauliflower (cut into small florets)
    1 tablespoon Butter (melted)
    Sea salt
    Black pepper
    1/3 cup Sour cream
    1/8 cup Heavy cream
    1 cloves Garlic (minced)
    3/4 cup Cheddar cheese (shredded, divided)
    3 tablespoon Bacon bits (cooked, divided)
    1/8 cup Green onions (chopped, divided)


    Preheat the oven to 450 degrees F.

    In a large bowl, toss the cauliflower florets with butter. Season with sea salt and
    black pepper.

    Transfer the cauliflower to a small 1.5 quart casserole dish in a single layer. (Line the pan unless it’s glass or stoneware. If there’s too much cauliflower to fit in a single layer, roast on a larger baking sheet instead.) Roast in the oven for 15-20 minutes, until crisp-tender.

    Meanwhile, in the same bowl, whisk together the sour cream and heavy cream, until smooth. Stir in the minced garlic, half of the cheddar cheese, half of the bacon bits, and half of the green onions. If desired, season sauce with sea salt and black pepper. (Don’t oversalt – it will get more salty as the cheese melts later.)
    When the cauliflower is done roasting, take it out and leave the oven on. Add the cauliflower to the bowl and mix with the sauce.

    Return the cauliflower mixture to the casserole dish. Top with remaining cheese and bacon bits.

    Bake for 5-10 minutes, until the cheese melts. Top with remaining green onions.


    Nutrition Facts
    Amount Per Serving
    Calories 231 Calories from Fat 162
    % Daily Value*
    Total Fat 18g 28%
    Total Carbohydrates 7g 2%
    Dietary Fiber 3g 12%
    Protein 10g 20%

    Low Carb Zucchini Fritters

    Zucchini fritters or zucchini pancakes are delicious on their own or with a dollop of yogurt or sour cream. Enjoy them at breakfast, lunch, dinner or as a snack.

    Servings: 4 from


    • 1/2 pound zucchini or Summer squash or both (450 g)
    • 1/2 teaspoon salt (5 g)
    • 1 large eggs
    • 3/4 ounce onion or two medium scallions minced (40 grams)
    • 3/4 teaspoon lemon pepper
    • 1/4 teaspoon baking powder
    • 1/4 cup almond flour (45 grams)
    • 1/8 cup grated Parmesan cheese (30 grams)
    • oil of choice for frying


    1. Grate the zucchini on a box grater or in a food processor. Put the zucchini in a colander and sprinkle with the teaspoon of salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl (or wring out in a clean dishcloth or cheesecloth).

    2. Add the egg and scallion to the zucchini and mix together. In a small bowl, add the rest of the dry ingredients and stir together. Add them to the zucchini and mix thoroughly.

    3. Heat a medium to large pan over medium – high heat. Pour in enough oil to completely cover the bottom surface of the pan. When it looks hot, stick the end of a wooden spoon into the oil and check for bubbles. If the bubbles are moving quickly, then the oil is hot enough.

    4. Stir the zucchini mixture one more time and dip a 1/4 cup measuring cup (60 liters?) into the batter, level off. Dump the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula/flipper. Cook for three minutes adjusting the heat up or down as needed, then flip, cooking for another three minutes. Add more oil to the pan as needed to prevent sticking.

    5. Drain the zucchini fritters on a paper towel before serving.

    Recipe Notes
    I did not even attempt to account for the calories and fat contributed from the oil for frying. The nutritional facts are only for the ingredients in the fritters.
    Nutrition Facts
    Low Carb Zucchini Fritters
    Amount Per Serving
    Calories 81Calories from Fat 54

    Total Carbohydrates 5g2%
    Dietary Fiber 2g8%
    Protein 5g10%

    Creamed Green Cabbage

    Easy. Soft. Goes with everything. It is like a new favorite tee. This smooth, creamy side dish is so adaptable, you will be tempted to make a huge batch and enjoy it all week. Why not?


    1½ lbs green cabbage
    1¾ oz. butter
    1¼ cups heavy whipping cream
    salt and pepper
    8 tablespoons fresh parsley, finely chopped
    ½ lemon, the zest


    Melt the butter in a frying pan over medium heat. Add green cabbage and sauté for a few minutes until soft and golden brown on the edges.
    Add heavy whipping cream and let the cabbage simmer until the cream is reduced. Lower the heat towards the end.
    Season with salt and pepper to taste.
    Add parsley and lemon zest before serving.

    If you want to reduce your dairy consumption you can swap out the heavy whipping cream and use coconut milk or coconut cream.

    Note on Gremolata
    Gremolata is an Italian condiment with lemon zest, parsley, and (usually) finely chopped garlic. In this case, we have omitted the garlic, as the green cabbage and the heavy whipping cream’s sweetness are better exposed this way. But if you love garlic—go for it!

    The only carbs in this if the cabbage…..then entire 1 1/2 lbs would have 28 net carbs or for 6 servings, about 4.7 per serving

    ★★★★★ 5 from 4 reviews

    Give boring green beans another chance with these delicious Moroccan Spiced Roasted Green Beans!

    Author: Mellissa Sevigny
    Yield: 6 servings

    6 cups raw green beans, trimmed
    1 tsp kosher salt
    1/2 tsp ground black pepper
    1 Tbsp Ras el Hanout seasoning
    2 Tbsp olive oil

    Toss the green beans, olive oil and seasonings together and spread out on a large cookie sheet or roasting pan.

    Roast at 400 degrees (F) for 20 minutes.

    Remove from the oven and stir.

    Return to the oven and roast an additional 10 minutes.

    Remove and serve warm or chilled.

    Approx nutrition info per cup: 73 calories, 5g fat, 4g net carbs, 2g protein


    YIELD Makes about 3 tablespoons


    1 teaspoon ground cumin
    1 teaspoon ground ginger
    1 teaspoon salt
    3/4 teaspoon freshly ground black pepper
    1/2 teaspoon ground cinnamon
    1/2 teaspoon ground coriander seeds
    1/2 teaspoon cayenne
    1/2 teaspoon ground allspice
    1/4 teaspoon ground cloves


    In a small bowl whisk together all ingredients until combined well. Spice blend keeps in an airtight container at cool room temperature 1 month.

    You can eat these like french fries / chips and dip them in a seasoned yogurt or mayo mixture.

  • posted by JGwen

    Thanks for the suggestions of vegi options Luvtcook.

  • posted by Luvtcook

    Ok, I am going to repost JackieM’s cracker recipe because it is FREAKING FABULOUS (and this way you don’t have to follow a link to a photo, and I added the nutrition info).

    I have previously said I would never go to the trouble of making crackers and was “making do” with WASA crackers that basically have no taste but effectively help up a peice of cheese aimed at my mouth, and had some crunch.

    But JackieM’s recipe for almond and seed crackers (better titled as Parmesan Almond Seed Crackers per the huge amount of parm or its alternative in them) seemed worth the bother.

    Made them today, and OMG are they wonderful. Crispy, savory, and just all around yummy.

    I calculated the nutrition specs on them and estimate that they would make about 12 servings (if you have any discipline at all).

    I added one ingredient that I think works, and that is coarsely ground black pepper, because I love it and it went with the others stuff so well.

    You need to try these…..great on their own. Almost too much flavor and richness to add cheese, but go for it if that appeals to you. Yum yum yum.

    Almond Parmesan Seed Crackers JackieM

    12 servings less than 1 carb per serving !

    120 g / 4 oz almond flour
    35 g / 1 oz seeds (phyllium husk, flax, chia, hemp or combo)
    ¼ tsp cayenne
    ½ tsp sea salt
    ½ baking soda
    pinch of rosemary (LTC I used about 2 tsp dried)
    150 g/ 5 oz hard cheese (parmesan, pecorino, asiago, manchego)
    2 cloves garlic
    * LTC I also added about ½ coarsely ground black pepper because I like it

    2 Tbs melted coconut oil or olive oil
    1 Tbs water to bind everything

    Put everything except the oil and water into a food processor and blitz well

    To that add oil and water and blend to mix

    Empty onto a large parchment paper lined baking sheet (LTC I used a half sized sheet pan…see below…and it filled it up)

    Top with a second sheet of parchment paper and roll as thin as possible ( I used an empty tall straight sided glass jar ….like an olive jar…to roll them).

    Score with a knife or a rolling pizza cutter into bite size squares. For a half sheet pan which is 13 x 18 inches or 33 X 46 cm, I cut mine first in 4 columns along the long side, and 3 rows along the shorter side….12 servings….and then divided from there.

    Bake 20 – 25 min at 180 C / 350F or until well dried out.

    LTC: I left the parchment paper on the top, and baked mine with a second sheet pan on top of the parchment paper for 20 min and then removed the second pan and parchment paper to let the crackers brown some for a final 5 min. I also left the crackers sit in the oven after I turned it off to full dry out and crisp up until the oven was cool.

    Found cutting them while still in their doughy state easiest with a rolling pizza cutter. Might even just try doing lines of fork tine “dots” next time….will see if they break pretty clean along the rows of scored lines.


    Using 50/50 golden flax and psyllium husk powder for the “seeds” (note nutrition count very similar for flax vs chia so they would be almost an even swap)

    For the whole batch: 1657 calories 10 net carbs (41 g carb 31 g fiber)
    126 g fat 76.8 g protein

    For 12 servings this is 138 calories, .83 g net carbs, 10.5 g fat, 6.4 g protein

  • posted by Flick

    LtC – these are completely delicious – I almost cried when I came to the end of my first batch. I made them for guests but didn’t eat any that evening as I couldn’t afford the calories. Coukd not believe how delish they were the next day when I had one – immediately rushed back to the container to check supplies!

    I really like your idea for baking method and the addition of pepper. I’m going to try my next batch as a base for a savoury tart – egg and spinach I thought.

  • posted by Luvtcook

    Flick, anxious to hear how the cracker mix works as a crust. I have to say I am not optimistic, but if its thick enough, you never know. If it doesn’t work as a bottom crust, it might work crumbled on top 2/3 of the way through the bake. Frankly wouldn’t care which wins out….as long as you get that wonderful flavor and the cruch.

    Fingers crossed.

  • posted by Luvtcook

    Oops just realize the baking soda has no measurement…..1/2 tsp, but my guess is you all would have figured that out.

  • posted by Luvtcook

    Flick: also occured to me that using some chia in the crust might help “glue it together” a bit….mine were pretty fragile as my batch had none

  • posted by Flick

    Mine too. Extra chia is a great idea. I’ll give it whirl next week. Currently cooking for family tonight and then preps for food for the weekend away in mountains. Oh and lunch with bestie tomorrow. Yikes I had better get a move on.

  • posted by Esnecca

    You’re going to need a binder to make the crackers a tart crust. Chia can work, but you have to gelatinize it first the way vegans use it as a sub for eggs. I think you should aim for something that’s meant to hold together. This is a savory pie crust I modified from a Diet Doctor recipe ( ) that worked a treat for a spinach, feta and egg quiche.

    ¾ cup almond flour
    2 T sesame seeds
    2 T chia seeds
    3 T ground golden flax
    1 T oat fiber
    1 T ground psyllium husk powder
    1 tsp baking powder
    1/8 tsp salt
    2 T olive oil
    1 egg
    4 T water

    Preheat the oven to 350F (175C). Mix all the ingredients in a food processor or by hand in a large mixing bowl, dry ingredients first, then the wet. Line a greased 10″ deep pie dish, springform pan or tart dish with parchment paper and spread out the dough with your fingers, being careful to keep them wet at all times. I spritz them with non-stick olive oil spray, but you could also butter them or dip them in oil.

    Bake the crust for 10-15 minutes. Remove. Cool. Add the filling of your choice that fits the pan of your choice. Bake until set. If you’re using a tart pan, that’s probably going to be something along the lines of 20 minutes. For a springform or deep dish pie, it’ll be at least a half hour. It’s done when the top is nicely golden with some brown bits. You can also do the toothpick test to be sure there’s no uncooked egg left in the middle.

  • posted by JackieM

    Glad you guys enjoy them as much as I do. Top tip about the baking method LTC and also the black pepper, which I also love. Will refine my methods once I am home as sometimes they do go a bit too brown in oven. I only do them every so often as they are very more-ish. Tends to be a meal for the day!

  • posted by alliecat

    Hi, all. I prepared a cauliflower zahlouk last evening to accompany roast pork tenderloin, from Joyce
    Goldstein’s book, “Mediterranean Light”. The secret ingredient is a cilantro based chermoula sauce that
    is added to a cauli mash with green beans, small quantity of chick peas (garbanzos) and oil cured olives for
    garnish. It’s a Morrocan dish, and quite unusual. Will post the recipe for adventurous cooks, if it captures
    anyone’s fancy! LTC???

  • posted by alliecat

    Sorry , the cookbook is “Mediterranean Light” !

  • posted by SunnyB

    Always interested in a new twist on cauliflower, Allie, so please do post the recipe.

  • posted by alliecat

    God, I’m not thinking today! It’s “Mediterranean FRESH”!

  • posted by Luvtcook

    Ooooo that sounds yummy. Is it a cauli mash, or cauli rice? I get adding a cilantro based sauce to either, but am assuming maybe this is a “rice” type dish with the addition of the green beans and chick peas….sort of a spiced pilaf, expecially as it is Moraccan?

    YES. Please post the full recipe when you get time because it sounds wonderful. So nice to have something that flavorful with a piece of grilled meat (thinking lamb, yummm).

    Was just copying some new vegetarian recipes to have when my veg’n brother is recouperating at my house. BTW: had bought him a copy of the 5:2 Diet book per health benefits and he wanted to lose a handful of lbs….has lost 10 doing a 600 cal fast on day a week.

    This recipe looked really nice. It is halved peppers (halve lengthwise) stuffed with a mixture of cauli rice, black beans, canned salsa and some seasonings. If you sub the black soybeans for the black beans, it comes in at a reasonable 14.2 carbs for the dish. You would have to do pretty low carbs for the rest of the day (omelette etc) to stay under 20 g, but doable.

    Minimalist Baker

    Savory, simple, 10-ingredient stuffed peppers with cauliflower rice, black beans, smoky seasonings, and salsa! A hearty, healthy, plant-based meal.

    Serves: 4



    1 head cauliflower, grated into ‘rice’ (see method here)
    1 Tbsp (15 ml) olive or grape seed oil
    optional: 3 cloves garlic, minced
    1 cup (160 g) diced red, white, yellow, or green onion (I recommend red)
    Pinch each sea salt and black pepper


    4 large red, yellow, or orange bell peppers, halved, seeds removed
    1 15-ounce (425 g) can black or pinto beans, rinsed and drained (if unsalted, add additional salt to taste)…for lower carb substitute black soy beans
    2/3 cup (~170 g) salsa, plus more for serving (very flavorful salsa, like Trader Joe’s Chunky Salsa)
    2 tsp cumin powder, plus more to taste
    2 tsp chili powder, plus more to taste
    2-3 Tbsp (30-45 ml) lime juice
    1/4 tsp each sea salt and black pepper, plus more to taste

    TOPPINGS optional
    1 ripe avocado, sliced
    Fresh lime juice
    Hot sauce
    Cilantro, chopped
    Diced red onion
    Chipotle Red Salsa (or your favorite salsa)


    Preheat oven to 375 degrees F (190 C) and set out a 9×13-inch baking dish or rimmed baking sheet. Also brush halved peppers with a neutral, high heat oil, such as grape seed, avocado or refined coconut. Set aside.

    Prepare cauliflower rice by following these instructions. Then heat a large rimmed skillet over medium heat.

    Once hot, add oil, garlic (optional), onion, salt and pepper. Sauté for 1 minute, stirring frequently. Then add cauliflower ‘rice’ and stir to coat. Place the lid on to steam the rice for about 1 minute. Then remove from heat and transfer the mixture to a large mixing bowl. You aren’t looking to completely cook the ‘rice,’ as it will continue cooking in the oven.

    Add remaining ingredients – black beans through salt and pepper – to the cauliflower rice and mix to thoroughly combine. Taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
    Generously stuff halved peppers with ~ 1/2 cup of the mixture until all peppers are full (you may have a little leftover filling, which can be added to salads or served on the side), then cover the dish with foil.

    Bake for 30 minutes covered. Then remove foil, increase heat to 400 degrees F (204 C), and bake for another 15-20 minutes or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more. Serve with desired toppings (listed above) or as is. I recommend avocado, lime juice, hot sauce, and cilantro.

    Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days.

    Reheat in a 350 degree F (176 C) oven until warmed through – about 20 minutes. See notes for instructions on making ahead of time.


    *Nutrition information is a rough estimate for 1 whole stuffed pepper (two halves), of 4 total servings, calculated without additional toppings.

    Nutrition Information (with black beans) …Substituting black soybeans leaves net carbs at 14.2 g

    Serving size: 1 whole pepper (of 4) Calories: 207 Carbohydrates: net 24. 7 g (35.1 g less Fiber: 10.4 g ) Sugar: 10.5 g Sodium: 445 mg Protein: 9.3 g, Fat: 4.9 g Saturated fat: 0.7 g

  • posted by alliecat

    The peppers sound great, LTC. I’ll put up the cauli zhalouk shortly, along with the chermoula. I’m trying to
    sneak in a walk while the sun is high. In preparation for your brother’s surgery though, is he doing anything
    to boost his immune system pre-op? I usually deliver a high quality vitamin “care package” to friends and
    family, to be started 2 weeks prior to surgery and con’t 2 wks. post op. Essentially, vitamins A, C, D1, and
    Zinc, as well as Curcumin with black pepper (for inflammation). Normally I prefer to get essential nutrients
    from whole foods, but trauma from surgery is my exception. Just a thought, Luv.
    Be back later with the recipes. The mash is of the chunky variety, not like cauli rice, more like smashed

  • posted by Luvtcook

    Good advise Allie. Will pass that onto bro.

    No rush on the zahlouk but it does sound yummy and something I will definatley try…my kind of recipe. I love middle easter and north African dishes….love all the spices. Afghani as well. Well, to be honest, there isn’t an international cuisine I don’t like (although perhaps least attracted to Scandinavian cooking per the lack of heat and spice).

    Have a most lovely walk. Great way to spend a Sunday afternoon.

  • posted by blessedenough

    Mackerel pate – really tasty and so easy. Ideal for a quick lunch. I serve on crisp chinese leaf lettuce, cucumber slices or half a lidl high protein roll.
    Pack of mackerel fillets – plain or peri peri.
    100g of cream cheese.
    Squeeze of lemon juice
    Salt and pepper.
    Optional horseradish sauce -1tsp

    Mix lemon juice, s&p and cream cheese. Skin mackerel and chop mix with cream cheese mixture. Make it as smooth or lumpy as you like.
    Whole lot is 900 kcals and about 6g carbs. I split into 3- 4 portions.

  • posted by Esnecca

    That could not be any easier. I’m going to try it as soon as this weekend, either with fresh mackerel or the canned filets. I’m thinking of making a cucumber boat to hold them rather than slices, cutting them in half lengthwise and gutting the seeds to create a trough that I can fill with the pate. That will have the additional benefit of increasing the skin to flesh ratio, which lowers the carbs. Thank you, blessedenough!

  • posted by Flick

    Blessedenough, that looks delicious and wonderfully easy. I don’t eat enough oily fish so this will be terrific. Thanks for taking the time to post. I’ll use canned – I’m sure I can fund I can find a sustainable Norweigan or some such source, and use Esnecca’s cucumbiat recipe. Cheers.

  • posted by marie123

    Blessedenough – thanks for posting the recipe. I used to like smoked mackerel pate. I have all the ingredients in already so will definitely give it a go. It’ll be lovely with the cucumber.

  • posted by blessedenough

    I buy the vac packed fillets, they are cheap in the supermarket. £1.30. You could make it with canned fish, I keep meaning to try others. This is about the only way I eat fish- trying to find more recipes I like.

  • posted by Luvtcook


    This is my favorite make ahead egg. Any mixture of cheese will work but the cream cheese keeps it moist and creamy and the slice of ham adds flavor, but also keeps it from sticking to the muffin pan….nice little package to eat out of hand.


    Serves: 6 (half recipe)
    These Spinach Feta Quiche Muffins make low carb breakfast and snacking easy.

    1/2 tablespoon olive oil, butter, ghee or bacon grease
    1/4 cup ( half of one small onion), small dice
    1/2 clove garlic, minced
    2 oz cream cheese, split
    2 ounces feta cheese, crumbled mixed with the other half the cream cheese… set aside.
    1 1/2 tablespoons (44 ml) dry sherry
    1/2 teaspoon (5 ml) red wine vinegar (or balsamic vinegar)

    4 ounces frozen spinach, thawed and squeezed dry
    3 large eggs
    1/2 cup (2 ounces) mozzarella cheese, shredded (any “melty” cheese would work)
    ¼ teaspoon garlic salt
    ½ tsp dill
    1/8 tsp grated nutmeg
    1/8 teaspoon salt
    1/4 teaspoon pepper
    3 ounces thin deli ham (6 thin slices)

    Preheat oven to 350 and place the rack in the middle position.

    Spray a 6 count muffin pan and line each well with 1 piece of ham (I find a thin slice doubled in half works well and bends easier to fit)

    Saute the onions and garlic until translucent. Add the sherry, cook alcohol off (30 sec)

    Add the vinegar and then HALF the cream cheese. Stir until the cream cheese has fully melted and the ingredients are thoroughly mixed.

    In a small bowl, mix the remaining cream cheese and feta and set aside

    In medium size bowl, add the remaining ingredients (excluding feta mix) and mix thoroughly.

    When the skillet mixture is ready, add it to the bowl and mix until blended.

    Fold in the feta/cream cheese mixture so there are medium curds still visible

    Divide the filling mixture evenly between the 6 ham lined muffin cups.
    A ⅓ cup measure (or disher) works perfectly.

    Bake for 30 minutes or until cooked through.

    Serving size: 1 muffin
    Calories: 148
    Fat: 11
    Carbohydrates: 3
    Fiber: 1
    Protein: 8

  • posted by alliecat

    Luv, I can literally taste these! I’m off to print this recipe “directly”! No need to think any longer on what to
    serve ladies who lunch 🙂
    I’ve run out of ways to thank you for all your ideas, so, 🙂 🙂 🙂 🙂 🙂

  • posted by Flick

    Two of those, with a side of dressed leafy greens will be my lunch! Thanks Luv

  • posted by Luvtcook

    I love those muffins. The original recipe called for lining the muffin cups with bacon, but it was too greasy and much more diffucult to work with. The ham really does the job. And obviously they could be tweeked with any number of variations.

    Hope they work for you all. Enjoy.

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