Cauliflower Casserole w/Pepper Jack

Recipe and photo by Cathy Ghavamian

1 - Head of Cauliflower
1 - 8oz Package Cream Cheese
4 - oz Pepper Jack Cheese grated
Salt, Lemon Pepper, Garlic Powder to taste

Break up cauliflower into pieces and boil until tender

Place cream cheese in a large microwavable bowl and microwave for 1 minute

Strain cauliflower and pour into bowl with the cream cheese

Add salt, lemon pepper and garlic powder to your liking

Mix with a hand mixer until creamy

Portion the mixture into individual Pyrex/casserole dishes or larger single and sprinkle the cheese on top.

Broil until cheese is brown and bubbly.

I served this with baked chicken for two people but if you have another side dish, it could easily feed four people.  Great comfort food and really delicious with the cream cheese adding a rich tangy flavor.

Guaranteed to be the best cauliflower recipe you've ever eaten!!

605 calories,  10.5 net carbs - 2 servings

Chicken Stir Fry with Peanut Sauce

Recipe and Photo by CJ Ghavamian

Ingredients:

4  Boneless Skinless Chicken Thighs or 3 Breasts
1/2 Medium Onion, chopped
1/2 Sweet Red Bell Pepper, sliced
8 oz Package of Sugar Snap Peas
2 Tablespoons Peanut Butter
3 Garlic Cloves, chopped
Red Ceyenne Pepper, salt, and lemon pepper to your taste.
Cooking oil suitable for stir fry

Cut chicken into bite size pieces, put in a bowl add spices, mix thoroughly and set aside
Cut onion and sweet red bell pepper and set aside

Heat oil in a deep fry pan or wok and cook chicken with garlic until cooked through and browned.  Add the onion, sweet red bell pepper, cook for 1 minute.  Add sugar snap peas and stir fry for 3-5 minutes depending upon how crunchy you want the vegetables.  When ready, add the peanut butter and mix through; the heat of the food and liquid in the pan will make it more saucelike.

Turn out onto two plates and enjoy! 

If you want your stir fry to be spicier, add more red pepper or even sriracha sauce right before the peanut butter.

808 Calories
13.2 Net Carbs
68% Fat 23% Protein  9% Carbohydrate

Maya's Low Carb Lemon Cheesecake

Recipe and Photo from Maya Sprague

Ingredients:

CRUST:

1/2 Cup Almond Flour

1.5 Scoops Vanilla Whey Protein Powder

4 TBS Melted Butter

1 TBS Granular Splenda

1 tsp Vanilla Extract

Mix ingredients together and spread on bottom of ungreased springform pan. Bake at 350 degrees for 7 minutes or until golden brown. Remove from oven and cool before pouring cheesecake mixture onto crust.

FILLING:

4 – 8oz pkgs. Cream Cheese (softened)

1 Cup Sour Cream

1 tsp Vanilla Extract

2 tsp Lemon Extract

3/4 Cup Granular Splenda

3/4 Cup Powdered Erythritol

Several drops of Yellow Food Coloring

4 Large Eggs

Mix all ingredients except eggs together. Use mixer to beat mixture into very smooth batter. Add eggs slowly, using mixer. Pour into springform pan with crust already baked ahead of time.

Place pan in a larger pan and pour hot water around springform pan (about halfway up) being careful to not let water hit batter. Placing a dish between the pouring water and the springform pan helps to prevent the water from splashing on the cake.

Bake cheesecake at 300 degrees for one hour.

Turn oven down to 200 degrees and continue baking for one hour. Cake is done when firm to the touch.

When done, take a sharp knife and run it around the edge of the cheesecake to release it from the sides of the springform pan. Let it sit and cool completely. Cover with plastic wrap and place in refrigerator. Condensation may collect on the plastic wrap. Remove the wrap and replace so that the condensation does not drip onto the surface of the cake.

Nutritional Information (Fitday.com Calculations)

Option 1 – Counting ALL carbs, even sugar alcohols

Serving Size: 1/16 of Cheesecake

Calories: 309

Fat: 29

Sat. Fat: 17

Poly. Fat: 1

Mono. Fat: 8

Carb: 16

Fiber: 0

NET CARBS: 16

Protein: 9

Option 2 - Counting Carbs MINUS Fiber & Sugar Alcohols

Serving Size = 1/16 of Cheesecake

Calories: 309

Fat: 29

Sat. Fat: 17

Poly. Fat: 1

Mono. Fat:8

Carb: 5.4

Fiber: 0

NET CARBS: 5.4

Protein: 9

Personal Note:

The combination of Splenda and Erythritol together work so well that everyone I have ever made this for thinks it’s the “real thing” and has no idea it is sugar free. Erythritol is also a fantastic sweetener that typically doesn’t give gastric distress. Also, sometimes I have to bake it for fifteen minutes longer. It depends on your oven, etc.

Maya's Low Carb Pumpkin Cheesecake

Recipe and Photo from Maya Sprague
Ingredients:

CRUST:

1/2 Cup Almond Flour

1.5 Scoops Vanilla Whey Protein Powder

4 TBS Melted Butter

1 TBS Granular Splenda

1 tsp Vanilla Extract

Mix ingredients together and spread on bottom of ungreased springform pan. Bake at 350 degrees for 7 minutes or until golden brown. Remove from oven and cool before pouring cheesecake mixture onto crust.

FILLING:

4 - 8oz pkgs. Cream Cheese (softened)

1 Cup Sour Cream

1 TBSP Vanilla Extract

2 Cups Pumpkin (canned or fresh)

1 tsp Cinnamon

1 tsp Allspice

3/4 Cup Granular Splenda

3/4 Cup Powdered Erythritol

4 Large Eggs

Mix all ingredients except eggs together. Use mixer to beat mixture into very smooth batter. Taste batter to see if it is sweet enough. If not, add equal parts Splenda and Erythritol in quarter cup increments. Add eggs slowly, using mixer. Pour into springform pan with crust already baked ahead of time.

Place pan in a larger pan and pour hot water around springform pan (about halfway up) being careful to not let water hit batter. Placing a dish between the pouring water and the springform pan helps to prevent the water from splashing on the cake.

Bake cheesecake at 300 degrees for one hour.

Turn oven down to 200 degrees and continue baking for one hour. Cake is done when firm to the touch.

When done, take a sharp knife and run it around the edge of the cheesecake to release it from the sides of the springform pan. Let it sit and cool completely. Cover with plastic wrap and place in refrigerator. Condensation may collect on the plastic wrap. Remove the wrap and replace so that the condensation does not drip onto the surface of the cake.

Nutritional Information (Fitday.com Calculations)

Option 1 - Counting ALL carbs, even sugar alcohols

Serving Size: 1/16 of Cheesecake

Calories: 376

Fat: 36

Sat. Fat: 21

Poly. Fat: 1

Mono. Fat: 10

Carb: 23

Fiber: 2

NET CARBS: 21

Protein: 10

Alcohol: .625

Option 2 - Counting Carbs MINUS Fiber & Sugar Alcohols

Serving Size = 1/16 of Cheesecake

Calories: 373

Fat: 36

Sat. Fat: 21

Poly. Fat: 1

Mono. Fat: 10

Carb: 9

Fiber: 3

NET CARBS: 6

Protein: 10

Alcohol: .625

Personal Note:

The combination of Splenda and Erythritol together work so well that everyone I have ever made this for thinks it's the "real thing" and has no idea it is sugar free. Erythritol is also a fantastic sweetener that typically doesn't give gastric distress. Also, sometimes I have to bake it for fifteen minutes longer. It depends on your oven, etc.

Maya's Low Carb Chocolate Cheesecake

Recipe and Photo from Maya Sprague

Ingredients:

CRUST:

1/2 Cup Almond Flour

1.5 Scoops Vanilla Whey Protein Powder

4 TBS Melted Butter

1 TBS Granular Splenda

1 tsp Vanilla Extract

Mix ingredients together and spread on bottom of ungreased springform pan. Bake at 350 degrees for 7 minutes or until golden brown. Remove from oven and cool before pouring cheesecake mixture onto crust.

FILLING:

4 - 8oz pkgs. Cream Cheese (softened)

7 oz. Unsweetened Baker’s Chocolate (melted)

1 Cup Sour Cream

2 TBSP Vanilla Extract

1 Cup Granular Splenda

1 Cup Powdered Erythritol

4 Large Eggs

Mix all ingredients except eggs together. Use mixer to beat mixture into very smooth batter. Taste batter to see if it is sweet enough. If not, add equal parts Splenda and Erythritol in quarter cup increments. Add eggs slowly, using mixer. Pour into springform pan with crust already baked ahead of time.

Place pan in a larger pan and pour hot water around springform pan (about halfway up) being careful to not let water hit batter. Placing a dish between the pouring water and the springform pan helps to prevent the water from splashing on the cake.

Bake cheesecake at 300 degrees for one hour.

Turn oven down to 200 degrees and continue baking for one hour. Cake is done when firm to the touch.

When done, take a sharp knife and run it around the edge of the cheesecake to release it from the sides of the springform pan. Let it sit and cool completely. Cover with plastic wrap and place in refrigerator. Condensation may collect on the plastic wrap. Remove the wrap and replace so that the condensation does not drip onto the surface of the cake.

Nutritional Information (Fitday.com Calculations)

Option 1 - Counting ALL carbs, even sugar alcohols

Serving Size: 1/16 of Cheesecake

Calories: 376

Fat: 36

Sat. Fat: 21

Poly. Fat: 1

Mono. Fat: 10

Carb: 23

Fiber: 2

NET CARBS: 21

Protein: 10

Alcohol: .625

Option 2 - Counting Carbs MINUS Fiber & Sugar Alcohols

Serving Size = 1/16 of Cheesecake

Calories: 373

Fat: 36

Sat. Fat: 21

Poly. Fat: 1

Mono. Fat: 10

Carb: 9

Fiber: 3

NET CARBS: 6

Protein: 10

Alcohol: .625

Personal Note:

The combination of Splenda and Erythritol together work so well that everyone I have ever made this for thinks it's the "real thing" and has no idea it is sugar free. Erythritol is also a fantastic sweetener that typically doesn't give gastric distress. Also, sometimes I have to bake it for fifteen minutes longer. It depends on your oven, etc.