Bonny's Links, Tips and Recipes

Also see:

Recipe Sharing for the Non-insulin Challenged

Bonny's Low-carb Helpful Links, Tips & Recipes
Revised July 11, 2007

Bonny is the Guai-Support Group HG/Low-Carb Diets, Healthy Eating and Cooking/Food Tips Mentor. She posts helpful recipes and insights to the list and responds to email questions as well. Her items are duplicated on Bonny's Low Carb Links, Tips and Recipes page and, when appropriate, other areas of the site. Please direct queries regarding these topics to the Guai-Support mailing list unless they really are confidential. Bonny will respond a.s.a.p., so the GG membership can explore even more helpful-n-healthy habits along with you. Not a member yet? Click here to join the Guai-Support Group.

Tips - Zipped Files Available Via e-mail - Bonny's Recipes - Links to Recipes - Bonny Talks About Sugar Alcohols/Polyols

Please feel free to write with questions or asking for clarification re the recipes and links Bonny posts. Low-carb cooking and baking can be a bit confusing, and she has had recipes turn out totally different in the same oven using the exact same ingredients and amounts and procedures, so she tests yum-sounding recipes in small batches first, before proceeding or making huge triple batches, like she used to do.

Bonny uses the term 'HG legal' to refer to the liberal low carbohydrate dietary protocol Paul St Amand recommends for his Hypoglycemic patients. Those who are following a low carb diet for weight loss may find they need to be stricter (i.e., Atkin's, etc). Click here to find find information regarding Insulin Resistance and the Low-GI diet on this site.

This page is not meant to suggest dietary protocols for any individual.

As a general rule, if the addresses on this page are blue and not underlined they are not linked and you will need to copy and paste the addresses into your browser window. Those in purple are generally linked and you can click on them.

Tips

Xylitol - April 13, 2003: My DH (dear husband) could not tell the difference when I sprinkled xylitol on fresh strawberries for him. Xylitol has a granular composition that acts and feels just like refined white sugar. It is used in equal measure as sugar and has all cooking properties.. Just like Splenda. However, neither Splenda or xylitol can caramelize such as for custard or flan toppings.

Xylitol looks, feels, and tastes exactly like sugar While sugar wreaks havoc on the body, xylitol heals and repairs While sugar is acid-forming, xylitol is alkaline enhancing In its crystalline form, it can replace sugar in cooking and baking Unlike many artif

To me, xylitol is a bit cold to the tongue at first, which is a neat effect and not a bad thing at all... Otherwise, I am hard pressed to tell the difference between Splenda and xylitol.

Fran Gare, N.D., who was at one time the director of the nutrition dept at the atkins center and co-authored *Dr. Atkins new diet cookbook*, is also the author of a slim paperback titled, The Sweet Miracle Of Xylitol, ISBN# 1-59120-038-5. She explains her belief that xylitol is the most safe artificial sweetener. Even safer than Splenda, based on far more tests and the fact that xylitol is new to the USA but commonly used in many countries as well as approved by many dental associations abroad.

Who knows? Certainly not me. I try to use all treats and artificial sweeteners in serious moderation, just in case. I have ruined a few recipes because I cut the sweetener quantity far lower than specified. T hen again, I have found great pleasure in using only 1/4 the amount in 5 or 6 recipes :)

Nut Flour Baking & Use Tips
Many SCDers (Specific Carbohydrate Diet) use almond flour; this general info may help. Just be careful to EXCLUDE any use of honey, their only sweetener, because it is not HG-Legal.

http//www.scdiet.org/2recipes/bread01.html
http//www.scdiet.org/2recipes/bread01.html#Muffins
http//www.lowcarbcookies.com/mamas_kitchen.htm
http//www.lowcarbcookies.com/bakemix.htm
http//www.trulylowcarb.com/AlmondTLC.htm
http//www.foodsubs.com/Nutmeals.html

Ground nuts (such as nut flour, etc.) may affect blood sugar more than whole nuts if one is particularly sensitive.

Soy (soya flour) can cause weight loss to stall.

Thickening Ingredients Tips
You can use Xanthan, Guar gum or Arrowroot as thickeners when following a low -carb diet. Proceed with caution: use VERY small amounts, some of these ingredients can quickly balloon up a liquid . Guar gum is a main ingredient in a very popular fiber-based laxative powder and it is tasteless too, so you can sprinkle a bit on food or in drink to help offset problems from low-carb protein constipation.

I haven't a clue if this guideline applies to gluten flour or any of the above thickeners, but on cooking shows the chefs warn us to mix the thickener in a bit of water (or other similar liquid, such as a broth perhaps), then add to other ingredients. It is not effective to just toss it in as a dry ingredient such as we do with salt. Also, if the ingredients you are adding the thickening mixture to are WARM, make thickening mixture cold. If main food ingredients are cold, make thickening mixture WARM. They claim that you will usually get very poor textures and results if both parts are the same (i.e. COLD/COLD or WARM/WARM). Bonny. (January 13, 2004)

Bonny Talks About Sugar Alcohols/Polyols

Zipped files available via e-mail
Breakfast, Crock Pot, Main Courses, Vegetable, Desserts, Holiday Meals & Useful Tips, etc.

Thanks to my new low-carb friend Jep Roostr, all Guai'ers may now have several recipes zipped right into their e-mail boxes. Jep collected these recipes from various sources, including low-carb online chats. Some recipes list the author or source but many do not. Unzip upon receipt. If not received within 48 hrs, please send a copy of your e-mail request again. I always answer my GG e-mails but a few do get lost along the way :(

Many guaiers and their friends enjoy the various Atkins-style low-carb recipe lists that Jep Rooster kindly shares with GG, and now you can acquire his BREAKFAST INDUCTION list.

Click here to receive Low-carb breakfast Induction Recipes

Planning traditional-styled breakfast choices on low-carb / HG diets is often very frustrating, so easy healthy recipes are a big advantage for this successful WOE (Way of Eating).

Click here to receive 65 pages of Low-carb Crock pot recipes
A few of these recipes include honey or potatoes or brown sugar etc. As you probably know, some low-carb diets allow very small amounts of these HG "illegal" foods - and some guai'ers may in fact be able to safely tolerate these wee proportions because they are eaten along with large portions of proteins and low-carb foods. However, very few of these ingredients are essential to the success of the recipes. Please adapt to your specific needs.

If you have problems adapting, please request help in the email that opens when you click on the above link and I will do my best to help with safe suggestions as always.

Click here to receive a marvelous "Sunday School" style lesson that teaches children about the Resurrection while reading Bible passages that accompany simple steps of a cookie recipe.

Click here to receive Blackberry Wine Bundt Cake Recipe

Click here to receive 20-pgs of warm, filling, quick and easy MAIN COURSE recipes
Remember to UN-ZIP the attachment upon receipt so you can view the contents.

Click here to receive 10-pgs of Low-Carb VEGETABLE recipes

Click here to receive low-carb Dessert recipes

Click here to receive 23 pgs of Thanksgiving Recipes
If you like pumpkin-y spicy desserts, turkey and good veggie holiday fare, this is a great recipe list to browse. Many other styles too, but these hard-to-locate themed dishes are in abundance on this list.

Click here to receive FREE Holiday Recipes

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The Everyday Low-Carb Slow Cooker Cookbook:

Over 120 Delicious Low-Carb Recipies That Cook Themselves
by Kitty Broihier, Kimberly Mayone
Cook hearty, delicious low-carb meals from scratch everyday—with very little effort or attention—that your whole family will enjoy. Broihier and Mayone have created over 120 delectable low-carb recipes that cover everything from breakfast to dessert and take full advantage of the timing and convenience of a slow cooker

200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are!
by Dana Carpender
There?s no denying that this kitchen staple of the 60s, 70s and 80s is back with an updated look and a fierce following, but isn?t it time somebody saved us from the same old carb-heavy recipes it?s known for? Dana Carpender to the rescue!

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Bonny's Recipes
Salads - Main dishes - Vegetables - Sauces, Spreads, Dips & Dressings - Sweets

Bonny's Salads

Single Serving Christmas Tree Gelatin Salads

Feeling crafty but want an easy, fail-proof way to begin your luncheon or formal holiday dinner?

1 small box sugar-free lime flavored gelatin

1 cup boiling water

1 envelope unflavored gelatine

1/2 cup cold water

1 (16 ounce) can fruit cocktail, well drained

Splenda or Xylitol (optional, not required)

9 pointed paper-cone cups (like those used for shaved ice snow-cones)

Cottage cheese or sour cream

Pour ingredients of one small packet sugar-free lime gelatin in one cup boiling water. Dissolve contents of unflavored gelatine packet in 1/2 cup cold water, then add to first mixture and stir thoroughly. Pay attention, now: this is the low-carb trick! Drain fruit cocktail JUICE into a measuring cup, remember how much juice was in the cup, then discard it (syrup is loaded with carbs). Fill measuring cup with equal amount of liquid, and (as an option, tho not required) sweeten by stirring in Splenda or Xylitol "to taste". Add well-rinsed and drained fruit cocktail and sweetened liquid to gelatin mixture and stir well. Cool to room temperature. Rinse paper-cone cups under cold running tap water then stand each cone (tip pointed DOWN) in a glass of suitable dimensions - so that paper-cone cups rest straight and balanced for filling safely as molds. Carefully pour cooled gelatin mixture into the positioned paper cups.

Place glasses in refrigerator and chill until firm.

To serve, carefully peel off paper cups and sit molded gelatin trees upright on individual serving salad plates. Easily make a blanket of "snow" with cottage cheese or sour cream, sweetened if desired. Spoon a small amount of sour or whipped cream into a zip-lock style plastic bag and zip closed securely. Then, snip a very small opening in one lower corner of bag to make a "decorating tube". Slowly garnish the salads by circling each one with a thin garland of "snow", and serve quickly before the lovely decorations melt!

Yeah, your guests should be impressed.

Main Dishes

Michael´s Fall-Off-The-Bone Easy Baked Chicken
Every few weeks, we shop for groceries at Sam´s warehouse. We save a considerable amount of $$ even tho this is just a two people household. We usually buy two bags of skinned chicken breasts, 6 lbs each, because it is almost as simple and quick to prepare twice as much and freeze for lunches. we sit the bags in a pan or bowl in the fridge overnight to catch any drippings, and michael takes an extra 10 minutes to prepare them before rushing to work. my job is to set the timer correctly and later remove them from the oven, eat a few, package and store the rest, and admire michael´s creations when he calls to ask if everything turned out ok! they are the easiest, healthiest and most flexible component of our food plan... and friends whine when they hear he did not bring some to work. the aroma is awesome, and my hunger pangs kick in... but i quickly learned to not eat very much while waiting for these to finish baking. they are so succulent in their warm juice bath, my favorite time to eat them (ok, ONE of my favorite times) is just as soon as they are cool enough.

Michael´s Fall-Off-The-Bone Easy Baked Chicken
We use (for each bag of pieces, which we prepare two at a time):

-6 lbs. Skinned Chicken Breasts or 12 Drumsticks (but you can use what you have)
-1/2 to 3/4 c. White Wine or Sherry (which bakes off, so no HG risk here)
-2 t. Black Pepper, any style
-Seasoning "to taste" (we use 1/4 t. Marjoram, 1/4 t. Thyme, 1 or 2 Bay Leaves)
-9"x13"x1 1/2" Baking Pan
-Large Oven Bag (but not the Turkey size... )

No need to spray or prepare pan, simply place oven bag in it appropriately, and (as Michael phrases this...) "load" the 8 or 9 breasts or 12 drumsticks into the bag. They can be squeezed snug together for room, or even piled to make a second layer. The box says to flour the pieces to prevent the bag from bursting, but no bags have burst for 8 1/2 years, so we like this HG version better. Pour 1/2 or 3/4 cup white wine or sherry on pieces, sprinkle 2 t. black pepper and seasonings equally, blow air into bag to puff it up, and then seal it correctly. Make two small holes in the top of the bag with a fork or knife, one toward each end of the surface area. Place pan on lowest oven rack and bake at 350 degrees for 1 1/2 hrs. The box suggests one hour, but we prefer longer to ensure absolute success and safely cooked poultry. If you have a second layer due to a smaller pan or extra pieces, you must bake for 2 hours instead.

SET THE TIMER. When it rings, remove the pan and rest it on a safe surface to cool. In our home, safe means far from where our cat can climb! When it is cool weather, remember to leave the oven door open a bit to fill the kitchen with free heat and aromas. Carefully pop or tear a big area in the bag, to allow the dangerously hot steam to escape and halt the cooking. When you can safely do so, place a few pieces on your lunch plate and allow the rest to cool longer. By this time I am usually tired or busy, so I place all pieces in a large zip lock bag in the fridge so we can snack on them for a few days. Sometimes I label and date quart sized zip-lock bags and add three drumsticks or one chicken breast to each bag, or cut breasts into chunks appropriate for salads and store one or two servings in each bag. I label a gallon sized zip-lock bag, and store all the smaller bags in an upright formation inside this big bag to save freezer space. This provides quick no-prep protein waiting in the fridge, single servings for sandwiches in Michael´s lunch box, and plenty of salad pieces to thaw the night before or nuke when the urge arises. Which it will.
Bonny Carlin copyright © 2003

Low-Carb CROCKPOT Corned Beef & Cabbage for St. Patrick´s Day
4 - 5 lbs corned beef brisket
2 diced onions, medium size (remove skins first & discard)
1/2 teaspoon pepper
3 tablespoons vinegar
3 tablespoons Splenda or Xylitol
Sliced Carrots (optional, but cut in roughly equal slices to ensure equal cooking)
1 cabbage head, cut into small wedges
2 cups water

Some versions of this recipe insist you can just put the entire piece of corned beef into the crockpot, but it might be easier to serve and eat as well as ensure an evenly cooked meat if you cut into roughly even sized pieces. We cut ours into 1 inch cubes, and include the fat for more flavor and because we can! (Ah, the joys of low-carbing...) We use CLEAN kitchen shears to do the job, making it far easier on our hand muscles and safer too. So... add all ingredients to the crockpot but make certain all cabbage is added last, so it stays on top of the carrots and meat. Add crockpot lid and cook on LOW for 10-12 hours or on HIGH for 6 to 7 hours. Resist the temptation to peek and lift the lid until it is completely done, because you set the cooking time back at least 15 minutes for each quick look... all that hot moist air escapes, and the crockpot must work longer to replace the effect. Once finished, turn off (and unplug, for safety reasons) the crockpot and stir thoroughly. This is a good dish to freeze in individual serving containers if you actually manage to have leftovers )

Although cabbage is generally difficult for both Michael and I to digest, it is far more acceptable if prepared in a crockpot as above (or boiled) for a very long time.
Bonny Carlin copyright © 2004

Vegetables

I am told that in New York City steak houses, "almost everybody" orders creamed spinach as a side dish for steak dinners. I love the stuff, but detest spending the energy required to cook a large amount, wash dishes AND worry while my not-low-carb DH eats large portions of these fatty leftovers. Here is my new ASAP comfort food version. It is VERY comforting on a cold winter night before bed, when we should eat a bit of fat to burn fat while we sleep.

(Prep Note: when preparing low-carb/HG dishes for "only me", I very often use sturdy paper plates and small bowls as well as plastic forks and spoons. No dishes to wash, so less FMS pain following a nice meal or treat! I also keep at least one 8 oz. cream cheese brick sliced into four portions and stored in a quart-size zip lock baggie at all times. When I open a standard size can of vegetables, half goes into my meal and half goes into a zip-lock sandwich baggie for later use. Gosh, the time I save! And, the variety of quickly available snacks just waiting in the fridge enhances my otherwise not-so-interested-in-eating appetite when I feel tired or busy, so my blood sugar is easier to stabilize and manage.)

Creamy Dreamy QUICK Warm Spinach
1 paper bowl
1 plastic spoon or fork
2 oz. cream cheese
1/2 can spinach

Squish the 2 oz. slice of cream cheese into a paper bowl, and microwave for approx 30 seconds. Altho the cheese will retain the same general shape and not look "melted", it is very soft. Open a standard size can of spinach and drain most of the water (I usually just drink it for the nutrients, but be wary of salt if this is a problem for you). A bit of water will remain because you should NOT push all the water out, just drain it. Add 1/2 of the spinach to the bowl of melted cream cheese, and mix with a plastic spoon or fork. Maybe add some pepper or spices, altho I think it is delicious "as is". It should be a moderately thick consistency, and still warm! Quickly put a baggie over the
top of the spinach can, pour the remains into the bag, and store in the fridge for later use. Drink a glass of water to keep your kidneys and medications working well, as you eat this soothing and healthy treat.

Need party dip for those veggies ASAP? Serve the above version, or stir in clams / salad shrimp / etc. This can be prepared for "fancy" dinners too: four servings would require 2 cans of spinach and 1 brick of 8 oz. cream cheese. Mix in a handful of toasted pecan or other nut pieces for an impressive side dish.
Bonny Carlin copyright © 2004

Dessert" Green Beans
When I have eaten "just protein" all day and start craving sweets...
this is a favorite late-night snack designed to ensure I "eat my veggies", too. Green beans
help balance blood sugar, and I eat them frequently.

1 or 2 handfuls of French sliced, FROZEN green beans (you just can´t get that crisp crunchy
texture from canned versions)
Sprinkling of Splenda or Xylitol
Cinnamon, and maybe Ginger / seeds / nuts / shredded coconut (and yes, a paper bowl or
plate and a plastic fork!)
(I usually buy the "Garden Blend" Kroger´s brand of frozen French sliced green beans, which
are mixed with bits of broccoli / mushrooms / onions... and remove the onions because I hate them...)

Put a serving of vegetables on a paper bowl or plate, zip the bag closed and put it back in the
freezer for next time. Microwave just long enough to thaw them (or longer if you prefer warm veggies), and drain any melted ice water.

Sprinkle VERY lightly with Splenda or Xylitol, and maybe get adventurous by adding any combination of cinnamon (great "comfort food" taste, stabilizes blood sugar and assists digestion), ginger powder (hint of the orient, which REALLY soothes nausea and digestive ailments), seeds or toasted nuts, shredded sugar-free coconut (also good for digestion), etc.
Bonny Carlin copyright © 2004

Michael´s Sweet Squash Casserole Treat
Even baked yummy with butter, sliced yellow squash can get a bit... boring. Requiring VERY little
Splenda or xylitol for a big sweet treat, this quick dish is a fab way to use all those squash your
neighbor continues passing to you from the garden. Is it a healthy dessert, side dish for impressive
entertaining, or (if you prepare a huge amount and somehow have leftovers) the breakfast you will
crave enough to eat cold from the dish in the fridge?

4 - 7 small yellow squash, or equivalent amount of large squash

2 egg whites, lightly beaten

5 teaspoons Splenda or Xylitol

1 heaping tablespoon ground cinnamon

3 tablespoons butter or margarine

9" x 13" pan or baking dish, sprayed lightly

Preheat oven to 400 degrees.

Rinse surfaces of all squash. Cut them into thin slices, and arrange in three long rows in the lightly sprayed pan. Lay the first slice flat, then tilt all the following slices in a cascading, attractive column by laying each one 2/3 or 3/4 atop the slice below. You w ill have quite a few small slices resulting from the crooked squash necks, so fill in the two thin lines of space between the three larger slice columns with the small pieces. You do not have to arrange your ingredients this way, but it looks very chic as a presentation! Also, the slices will never lay flat so they have very little chance of burning or sticking. If you use more squash or a smaller pan, you can safely prepare two layers but do not risk more. Melt t he butter or margarine in a sauce pan, then add the two egg whites you have stirred gently (OK, beaten is the proper term) with a fork. Also add the cinnamon and Splenda or Xylitol, and mix well over a low flame or heat. Spoon this mixture over all squash, and bake for 20 - 25 minutes with no lid or cover. The egg whites will turn a bit brown and slightly chewy, and the now tender squash will practically fall apart. (This buttery sauce is also excellent on many other vegetable, fruit and meat / poultry dishes and even makes a unique ice cream or flan topping.) When you serve this treat warm, drizzle a generous share of the butter sauce over the squash slices. When you tend to snitch bites from the fridge all through the night, try to remember that butter really is OK for us lucky low-carbers!

I usually eat a mega serving while sitting cross-legged in the dark on my en d of the couch, beaming in adoration at Michael while he pretends to not notice his obvious success and stares instead at the sci-fi channel. Probably the slurping of butter and purrs of appreciation are his first clues!
Bonny Carlin copyright © 2004

Hanukkah Chicken with Apricot Preserves
HGers are advised to eat only fresh fruit in the unchanged original form it grew in, not even smashed or cooked down (ex: apples vs. applesauce). Why? The more a fruit is cooked, the quicker it will be digested... which greatly increases blood sugar levels, etc. I suspect this entree´ could be eaten mindfully on occasion, tho, because the preserves are used as a glaze and do not get into the poultry very much at all. Just drizzle a bit of the unused juice over each serving when plating, and discard the rest to keep the carb and blood sugar counts low.

6 skinless, boneless chicken breasts

1 cup sugar-free apricot preserves (Smuckers makes No-Sugar-Added style)

1 tablespoon distilled white vinegar

1 tablespoon Splenda or Xylitol (optional, for a sweeter holiday taste)

Preheat oven to 350 degrees F (175 degrees C). Lay chicken breasts in a 9 x 13-inch pan, casserole or baking dish. In a cup or small bowl, mix sugar-free apricot preserves, vinegar and Splenda or Xylitol. Pour sauce equally over chicken breasts, then cover with lid or tin foil. Bake for 50 minutes, then remove cover and bake for 10 more minutes.

Sauces, Spreads & Dressings

Quick-n-Spirited Holiday Sauce for Poultry, Meat, Vegetables
For EACH serving, use:

2 ounces Cream Cheese
2 teaspoons Vodka
1/2 teaspoon decaf Coffee crystals
Splenda or Xylitol ("to taste")
Sprinkle of small Pecan or other Nut pieces (optional)

Melt 2 ounces cream cheese (which is 1/4 standard brick) for approx 30 seconds in microwave. Be aware that cream cheese retains general shape even when very hot and soft, so do not expect it to "melt". Remove from microwave and stir in 2 teaspoons vodka and 1/2 teaspoon decaf coffee crystals. The sauce will appear lumpy at first, but it will quickly have the creamy brown "gravy" consistency so many of us enjoy. Sweeten "to taste" but go slow, because you may find that no sweetener is needed at all. Sprinkle with toasted or plain small pecan, walnut or other nut pieces if you wish, and stir again. Serve warm, either in a gravy bowl for company or drizzled over entrees. (This is also a fine dipping sauce!)

The coffee crystals will add a musky strong taste but the effect will dilute substantially when served with food. You may or may not prefer any sweet taste; I love the slightly sweet flavor that mixes with spirits and adds a festive appeal. I drizzled this sauce over shredded chicken leg meat and green beans today, and the results were enjoyable.
Bonny Carlin copyright © 2003

Two Whiskey Dipping Sauces

Ok, ok... Plain chicken and raw vegetables are good for us but gosh they can taste boring after the first few meals. This is how I survive when my tongue demands dessert but my logic says lunch:

Blackberry cream sauce with whiskey-n-walnuts
-6 t. Blackberry jam or jelly (or any other sugar free fruit style, probably)
-4 t. Heavy whipping cream (optional, and luxurious)
-3 t. Walnuts, broken or chopped into small pieces (or any other type of nut)
-2 t. Whiskey or bourbon (optional)

If you plan to store some to nibble with, mix all ingredients in a small container with air tight lid. Walnuts (or other nuts) taste better and a bit stronger when toasted, which is so quick that the effort is usually worth it. All ingredient quantities are "to taste", so you might want to add slowly and sample along the way! I limit myself to one or possibly two tablespoons of jam
or jelly every few days, always eaten with substantial amounts of protein to offset any possible hg problems, and cut back or do not eat any other fruit or sweet treats on the same days. Why? Jams and jellies digest far quicker than solid fruit because they are already "broken down", so hg conflicts are more likely if you are sensitive. Wee portioned treats are often safe and make a big difference on a dull day.

Quickie option: shred one chicken breast and mix with a small amount of this sauce, then eat alone or atop a small bed of small sized lettuce shreds. Or, drizzle over a meat or poultry serving to make a kicky and pretty-as-purple presentation for your guests.
Bonny Carlin copyright © 2003

Whiskey mustard sauce
-sugar free mustard
-whiskey or bourbon (optional)
-xylitol or splenda (optional)

Decide on the quantity of sauce you will use, and put almost but not quite that amount in a container. Slowly add small amounts of whiskey or bourbon and stir, then taste to make certain you have not created a mix that is too strong. The best amount of this liquid is that which is tasty and also makes mustard less thick and more pourable, like a salad dressing. If you prefer a sweet version, stir in a small amount of xylitol or splenda.

Quickie option: mustard is a fantastic folk remedy for indigestion. Use in small amounts for a snazzy salad dressing. A little of this sauce goes a long way with the taste buds. Or, shred one chicken breast and mix with a small amount of this sauce, then eat alone or atop a small bed of small sized lettuce shreds. When my stomach feels queasy from guai cycling but I must eat, this protein-packed snack is a good option. Or, drizzle over a meat or poultry serving to make an aromatic presentation for your guest that is also helpful for digestion.
Bonny Carlin copyright © 2003

Super-Quick Horsey Whip
YES, the title of this recipe is a bit playful but it really does describe this sauce / dip. I never liked horseradish or most very "hot" sauces... but when reading an Atkins holiday recipe I was inspired by their version of mayo and horseradish used on roast beef sandwiches, etc. My VERY MILD version is quick to prepare (of course...) and lower in fat and calories, too.

1 paper bowl or cup
1 plastic fork or spoon or knife or...

1 packet Arby´s Horseradish Sauce

2 or 3 globs of Miracle Whip

(Arby´s Horseradish Sauce DOES contain very small amounts of high fructose corn syrup, so it is technically not OK for HG dieters even tho low-carbers can use it. Unfortunately the carbs are not listed, but the amount of syrup is necessarily minimal.)

You can probably figure out the rest, but if not: Open the Arby´s packet that someone in your family almost threw out with their fast-food wrappers, and pour it into a small container. Add approx the amount of Miracle Whip that you would mix with one 6-ounce can of tuna fish. Stir both ingredients, then taste. If it is a bit strong, add Miracle Whip gradually until the taste is enjoyable. I like my version mild, so I barely recognize the horseradish until I have started eating the sauce. This subtle zip perks up my favorite condiment

for cold or warm turkey... ´tis the season

Tuna and Ham Spread
Unlike boring dry fishy-tasting tuna or way-too-salty ham, this spread tastes luxurious and creamy. Not the same-old-stuff, try it and be surprised. I eat it straight or with Wasa crackers (6 or 7g carb versions), and DH packs it for lunch in a zip baggie next to ice.

8 oz. Cream Cheese (one brick)
24 oz. of canned tuna (4 cans of 6 oz. each)
1 pkg. 8 oz. diced ham (Cumberland Gap Diced Ham is great for this, but use small cubes only because larger cubes and undiced ham from same company have higher sugar content)

Put brick of cream cheese in bowl and microwave 1 minute. Drain liquid from tuna. Add all tuna and diced ham to cream cheese and mix well.

Simple, eh? You CAN add spices "to taste", but even my spice-aholic DH does not bother. The salt from the tuna and ham is sufficient. Toss some sliced almonds or other nuts, ground flaxseed, coconut or diced veggies if you must... Freezes well, too.
Bonny Carlin copyright © 2003

Sprinkled Splenda Salad Dressing

When you rinse salad greens, don´t worry about spin-drying them. Plan to prepare the greens right before they will be eaten, and use the wee bits of moisture to your advantage. The water replaces salad oils, creams, vinegar, etc., in this recipe. Prepare the salad as usual, then sprinkle several big pinches of Splenda Granular (the loose packed variety, not the packets) on the surface. Mix slightly but not too much, so you will be certain to get the most flavor-impact of the sweetener with each top bite. Your tongue will become used to the sweet and after a little while, the salad bites with no or very little sweetener will not be unpleasant... your tongue will seek out and anticipate the sweet bites. This sounds weird and your friends may laugh, but go ahead and try it a few times. This is a favorite way for me to eat many more veggies, which of course improves nutrition and bowel functioning. I suspect Splenda is not particularly smart for us to use in chronically large amounts, but it is far better for those of us with HG concerns than sugar will ever be. You will find the quantity of Splenda used for salad dressing is minimal, yet it delivers a very satisfying treat. You will save the cost of bottled low-carb dressings and can buy the GOOD STUFF with it... low-carb ice cream and chocolate, and... and... and...
Bonny Carlin copyright © 2004

Hanukkah Goat/Cream Cheese with Herbs
This easy party dip can certainly be enjoyed throughout the year by HGers as well. Just store in an airtight container in the fridge, and remember to use only low-carb crackers or fresh rinsed vegetables to do the dippin´ with.

8 oz. "Full-Fat" cream cheese (Philadelphia brand has lowest carb count)

4 oz. crumbled feta cheese, at room temperature

1 teaspoon olive oil

1/2 teaspoon chives, minced

1/2 teaspoon garlic powder

1/2 teaspoon parsley, minced

1/2 teaspoon dried rosemary, ground or chopped needles

White or black pepper "to taste" (optional)

Kosher or table salt "to taste" (optional)

Combine all ingredients and mix thoroughly in blender or food processor.

Sweets

Peppermint Cream Cheese Berry Drops
These treats are addictive!! Even tho i do not add ANY sweetener, the blueberries add a distinctive mild sweetness. Easy to grab when you need "something on your stomach" but are hurried or do not feel well enough to prepare a snack, they contain the fat low-carb'ers require to reduce weight. Just grab several from the freezer and enjoy the "ice-cream" texture as they melt in your mouth and you enjoy the cold berries!

Unwrap an 8-oz brick of cream cheese and put it in a microwave-safe container (I just use a paper bowl or plate). Place container and ingredients in microwave at normal heat for 30 - 60 seconds, enough to make cheese soft and easy to stir. (It will probably not change form when it softens, or puddle - but it will be very soft to the touch of a spoon.) Stir in drops of peppermint cooking extract (NOT the essential oil type used for aromas and candles) "to taste". GUAIERS be mindful that a light suggestion of the flavor is probably safer for guaiers, and will still leave a refreshing aftertaste to the treat. Use the spoon to put mixture into a zip-loc freezer style quart bag, then push all into a bottom corner and push all air out. Zip the bag closed, and twist several times until you have a "cone" of mix. Snip a small piece of plastic off the bottom corner, and slowly squeeze quarter-size dollops of mix onto a sturdy plate (I use paper plates). The dollops can be spaced close together because they will not spread. Place one frozen blueberry or raspberry in center of each dollop, and push down to the bottom of plate to flatten treat and make storing easier. Place uncovered plate into freezer until completely hard, approx 20 - 30 minutes. You can easily pop the drops off the plate altho no oil or spray was used. Store all drops in an airtight container or another zip-lock freezer bag.

I make several batches at a time, and stack the plates. I store the drops in an airtight baggie soon after freezing to prevent the "freezer taste".
Bonny Carlin copyright © 2004

Easy Apricot & Chocolate Hanukkah "Gelt"

"Gelt" means gold or money in Yiddish... this version is not spendable in most stores, but it sure is worthy! I found several versions of this holiday treat, so I de-carbed the most delicious one then lowered the proportions so just about any single or small family HG guaier can enjoy without eating TOO many carbs.

(This recipe can easily be doubled, or quadrupled, or...)

9 large apricot halves

1/4 cup bittersweet chocolate or milk chocolate-style pieces or chips

If you cannot locate sugar-free chocolate chips, just chop some Atkins Endulge chocolate bars or Hershey´s SUGAR-FREE Dark or Milk Chocolate bite-sized bars with a sharp knife.

Melt the sugar-free chocolate pieces in a small crockpot for dipping with friends, or in a microwave-safe small bowl. This should only take a minute or two, but be mindful of this secret: avoid burning chocolate in the microwave by melting in 30-second increments, then stir and melt for 30 seconds again - stir - and then repeat process if needed. (There are a few guaiers who probably still melt chocolate with a double-boiler or over hot water, but I think the risk of water burns and cleanup is too much hassle!) Pat apricot halves dry, then dip each fruit halfway into melted chocolate.

Provide napkins if you serve these at a buffet where guests dip their own. Otherwise, place dipped fruits on a cooking pan or sheet covered with parchment or waxed paper and refrigerate until candy hardens, approx 20 minutes.

Bonny´s Low-Carb Chocolate Walnut Race-Day PIE

Served by the small slice, typically warmed and often with a large dollop of whipped cream and a sprig of mint and perhaps a bit of bourbon over that, this much-requested traditional Kentucky dessert should at least temporarily resolve any lingering need you may harbor for sweets.

Ingredients:

1 unbaked 9" low-carb pie crust, the flakier and more delicate the better

3 eggs

(or equivalent amount in Egg Beaters if watching cholesterol)

1/2 cup Atkins Sugar-Free Syrup

(or similar sugar-free maple-flavored syrup)

1 or 2 teaspoons black-strap molasses (yes, yes - the real stuff this time - but optional)

1 cup granulated Splenda

(or 1/2 cup granulated Splenda + 1/2 cup Xylitol)

3 tablespoons butter or margarine, melted

5 ounces sugar-free semisweet chocolate chips or similarly sized pieces (or sugar-free milk chocolate if you simply insist)

1 cup walnut halves or large pieces, preferably toasted and cooled

Heat oven to 375 degrees. Mix eggs, syrup, black-strap molasses, Splenda / Xylitol and melted butter / margarine together thoroughly with a fork or whisk. Place unbaked crust in a similarly shaped pan, then distribute chocolate chips and walnut pieces evenly inside. Slowly pour in the filling, going clockwise along the outer rims so the chocolate and walnuts are not displaced. Bake approx 40 minutes, and chill before cutting slices.

This pie is very different in texture as well as taste if served chilled, warmed, or frozen. If freezing, cool newly baked pie and then cut into servings before freezing in same pan or other container / baggie(s). It can be eaten and enjoyed only one minute after removing from the freezer, and in that form has a very chewy candy-bar consistency. Consider cutting into very small one-bite pieces and storing in the freezer for portioned warm weather thrills!

Bonny´s Low-Carb Chocolate Walnut Race-Day FLAN

Like the previous recipe, this very sweet treat will stir the souls and tummies of most Kentuckians as we recall memories of the various Run for the Roses events we have grown up with. It includes recognizable main ingredients of the trademarked Derby-Pie, but it may be preferred by those who desire a lighter yet satisfying reminder of the famous delicacy. Serve by the small slice, straight from the refrigerator or warmed slightly. Like the pie recipe, it can even sport a large dollop of whipped cream with a sprig of mint and perhaps a bit of bourbon dabbled atop everything.

Ingredients:

5 eggs (or equivalent amount in Egg Beaters if watching cholesterol)

1/2 cup Atkins Sugar-Free Syrup (or similar sugar-free maple-flavored syrup)

1 tablespoon black-strap molasses (yes, yes - the real stuff this time - but optional)

1/2 cup granulated Splenda (or 1/2 cup Xylitol)

4 tablespoons butter or margarine, melted

4 ounces sugar-free semisweet chocolate chips or similarly sized pieces (or sugar-free milk chocolate if you simply insist)

1 cup walnut halves or large pieces, preferably toasted and cooled

Heat oven to 375 degrees. Mix eggs, syrup, black-strap molasses, Splenda / Xylitol and melted butter / margarine together thoroughly with a fork or whisk. Butter a 9" pie tin, then distribute chocolate chips and walnut pieces evenly inside. Slowly pour in the filling, going clockwise along the outer rims so the chocolate and walnuts are not displaced. Bake approx 35 - 40 minutes.

Do not be concerned if the surface of this flan cracks or splits a bit, due to the nature of the ingredients. 'Tis all good.

This flan is very different in texture as well as taste if served chilled, warmed, or frozen. If freezing, cool newly baked flan and then cut into servings before freezing in same pan or other container(s). It can be eaten and enjoyed only one minute or less after removing from the freezer, and in that form has a very chewy candy-bar consistency. Consider cutting into very small one-bite pieces and storing in the freezer for portioned warm weather thrills!

Delicious, Illicit Recipes #1 - Tooth Lovin' Mint Freezer Candy
If you can NOT comfortably digest small amounts of xylitol or if you refuse to eat mint on the theory that it "may" block guai for FMS... just delete this recipe from your collection and walk the other way while you still can. Otherwise, you may taste it and love it and be sorry - very sorry - that you must break the habit.

Everyone else, please continue reading.

When I gave up sugar for the HG / lowcarb diets years ago, I also gave up beloved York Mint Patties for the same reason. Too bad, because this quickly consigned me to occasional digestive annoyances I could not efficiently quell by eating a small patty or two. I also adore the way they melt in my mouth, and Michael eats them so I get to watch him adoring them all the time :(

I longed for and searched for a way to make something similar from xylitol (since I try my best to ignore that nastiness named Splenda) but nah...

until a recent fortuitous sloppy mess in the kitchen made the recipe for me.

I was grinding various odd ingredients with my Magic Bullet, passing time while trying to design mint chocolate candy that would cover up the taste of added seaweed. Never got there, tho close, but I did tumble onto this much happier result:

1 Pak (3/4 ounce) of fresh and hopefully organic Mint Leaves
1 Cup Xylitol (granular)
1 or 2 Quart-Size Freezer Zip Lock-style Bags
1 Magic Bullet and Cup/Blade, or Blender, or Food Processor

Rinse all mint leaves well under clean water, several times, then pull leaves off stems and blend the leaves to a liquid pulp. Do this step BEFORE you continue, or your efforts will be quite possibly tedious. Freeze the stems in an airtight container, for other medicinals and fancy candy fantasies. Add one cup xylitol and continue mixing, whirling or stirring by hand. Use a big spoon to plop the oozy mix into an open and waiting freezer bag... carefully, so the seal is not affected. Lay the bag on a flat surface, push all the air out and close all but one corner inch of the seal. Roll a smooth sided drinking glass along the bag surface to make the inside thickness consistent and to remove any leftover air. Snap the seal closed, and lay the pak flat in the freezer for several hours. Come back, drop it several times on the counter and enjoy the fragmented frozen granular mint candy that will melt in your mouth.

No, they aren't covered in chocolate like those from York - but it is a refreshing after meal treat that is also great for tummy upsets and very, very lowcarb. Eat small pieces or the synergy of xylitol and mint may surprise and disturb you, ironically. The dental associations of many countries endorse xylitol as a cavity preventative (really... and that is nice in itself!) and I wish I could say that you do not need to brush your teeth after snacking on this treat - but I cannot find supporting studies to indicate small amounts of mint, antiseptic tho it is, will be overpowered by the xylitol to sufficiently pause that task. So, brush after every meal, every snack, and every treat - even those containing organic, dental preventatives and fresheners.

( Not a paid endorsement for Dental / Xylitol Associations, alas... )

Bonny Carlin Copyright © 2007

Links to Recipes

Salads - Soup, Stew, Chilli & Goulash - Almond Flour Breads - Almond Flour Muffins - Pie crust recipes and Pie with crust - Almond Flour Cakes - Almond Flour Biscuits, Cookies & Crackers - Thanksgiving Recipes & Tips - Candies - Desserts, Treats, Cakes & Pies - Bake & Batter Mixes - Vegetarian & Gluten-Free Recipes - Halloween - Fat Tuesday -

Breads, Rolls, Muffins, Pancakes etc - Stuffing

Salads

The following links connect to SALAD recipes I located on the internet, that are HG-Legal. You may prefer one over another for health reasons or ease of preparation or cost of ingredients. Although I have not personally tried many of them yet, many low carb dieters do and seem to be happy with the results.

If weight reduction is a goal of your HG diet plan, please be mindful that carbohydrate counts in vegetables do add up. My body stops reducing ASAP when I eat too many carbs from vegetables, even if they ARE on the "HG Strict" vegetable list. Results will vary from guaier to guaier, of course... just be aware of this concern.

Asian Beef Salad
Asian Lobster Salad
Asian-Style Coleslaw
Atkins (Fruit?) Salad
Bacon Broccoli Salad
Bacon Egg Salad
Broccoli Salad with Olives
Broccoli Salad
Broiled Eggplant-Tomato Salad with Spicy Sour Cream Dressing
Canadian Kentucky Coleslaw
Cauliflower / Bacon Salad
Cauliflower Salad
Cherry Coke Salad
Chicken Spinach and Raspberry Salad
Chop-Chop Chicken Salad

Classic Coleslaw
Classic Ham Salad
Cobb Salad
Coleslaw
Coleslaw

Confetti Salad with Ranch Dressing
http://atkinscenter.com/food/recipes/all/Confetti_Salad_with_Ranch_Dressing.html

Cool & Creamy Shrimp Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=111

Corky's Cole Slaw
http://www.titanic.kn-bremen.de/bbq11.html

Crab and Avocado Salad
http://atkinscenter.com/food/recipes/all/Crab_and_Avocado_Salad.html

Creamy Red Cabbage Slaw
http://atkinscenter.com/food/recipes/all/Creamy_Red_Cabbage_Slaw.html

Creole Shrimp Salad
http://atkinscenter.com/food/recipes/all/Creole_Shrimp_Salad.html

Cucumber and Avocado Salad
http://www.recipegoldmine.com/lowcarb/lowcarb86.html

Cucumber-Avocado Salad with Toasted Cumin Dressing

Cucumber, Tomato and Green Onion Salad
http://atkinscenter.com/food/recipes/all/Cucumber_Tomato_and_Green_Onion_Salad.html

Curried Chicken Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=331

Curried Shrimp Salad
http://atkinscenter.com/food/recipes/all/Curried_Shrimp_Salad.html

Curried Turkey and Almond Salad
http://www.titanic.kn-bremen.de/salad22.html

Daikon and Celery Salad
http://atkinscenter.com/food/recipes/all/Daikon_and_Celery_Salad.html

Dee-licious Scallop Salad
http://www.perfectentertaining.com/page1506.html

Deli Cole Slaw
http://www.titanic.kn-bremen.de/bbq12.html

Deli Delhi Chicken Salad
http://atkinscenter.com/food/recipes/all/Deli_Delhi_Chicken_Salad.html

Delicious Cole Slaw
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=908

Eggplant Salad
http://atkinscenter.com/food/recipes/all/Eggplant_Salad.html

French Bistro Salad
http://atkinscenter.com/food/recipes/all/French_Bistro_Salad.html

German Cucumber Salad
http://www.recipegoldmine.com/lowcarb/lowcarb61.html

Greek Spinach Salad
http://atkinscenter.com/food/recipes/all/Greek_Spinach_Salad.html

Green Bean, Smoked Mozzarella and Tomato Salad

Grilled Chicken and Vegetable Salad
http://www.perfectentertaining.com/page1514.html

Grilled Pork and Mushroom Salad
http://atkinscenter.com/food/recipes/all/Grilled_Pork_and_Mushroom_Salad.html

Grilled Steak over Salad
http://atkinscenter.com/food/recipes/all/Grilled_Steak_over_Salad.html

Indian Tomato Salad
http://www.titanic.kn-bremen.de/india13.html

Italian Seafood Salad
http://atkinscenter.com/food/recipes/all/Italian_Seafood_Salad.html

Japanese Cucumber Salad
http://atkinscenter.com/food/recipes/all/Japanese_Cucumber_Salad.html

Jicama, Celery, and Smoked Turkey Salad
http://atkinscenter.com/food/recipes/all/Jicama_Celery_and_Smoked_Turkey_Salad.html

Jicama-Orange Salad
http://atkinscenter.com/food/recipes/all/JicamaOrange_Salad.html

Macaroni and Cauliflower Salad
http://atkinscenter.com/food/recipes/all/Macaroni_and_Cauliflower_Salad.html

Mexican Chicken Salad
http://atkinscenter.com/food/recipes/all/Mexican_Chicken_Salad.html

Mexican Shrimp and Vegetable Salad
http://atkinscenter.com/food/recipes/all/Mexican_Shrimp_and_Vegetable_Salad.html

Mixed Green Salad with Brie and Sweet and Spicy Nuts

Molded Sea Food Salad
http://www.titanic.kn-bremen.de/salad29.html

Mom's Summer Cucumber Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&
id=471

Mother's Tomato-Egg-Onion Salad
http://www.titanic.kn-bremen.de/salad2.html

Mushroom Salad with Walnuts and Watercress
http://atkinscenter.com/food/recipes/all/Mushroom_Salad_with_Walnuts_and_Water
cress.html

Mushroom Salad
http://www.titanic.kn-bremen.de/salad23.html

New Chicken Milanese over Spring Salad
http://atkinscenter.com/food/recipes/all/New_Chicken_Milanese_over_Spring_Salad.html

North Carolina Style Slaw
http://www.titanic.kn-bremen.de/bbq19.html

Olive-Egg Salad Tortillas
http://atkinscenter.com/food/recipes/all/OliveEgg_Salad_Tortillas.html

Open Sesame Broccoli Salad
http://atkinscenter.com/food/recipes/all/Open_Sesame_Broccoli_Salad.html

Pasta Salad with Tuna, Capers and Lemon
http://atkinscenter.com/food/recipes/all/Pasta_Salad_with_Tuna_Capers_and_Lemon.html

Pea and Bean Salad (read: Snow Peas & Green Beans)
http://atkinscenter.com/food/recipes/all/Pea_and_Bean_Salad.html

Pecan Apricot Slaw
http://www.shakeoffthesugar.net/article1054.html

Radicchio, Gorgonzola and Bacon Salad
http://atkinscenter.com/food/recipes/all/Radicchio_Gorgonzola_and_Bacon_Salad.html

Red Cabbage And Apple Slaw
http://www.recipegoldmine.com/lowfat/lowfat41.htm

Renate's Greek Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=811

Romaine and Red Pepper Salad
http://atkinscenter.com/food/recipes/all/Romaine_and_Red_Pepper_Salad.html

Russian Salad
http://www.lowcarbnz.co.nz/recipes.htm

Salad Midsummer
http://www.titanic.kn-bremen.de/salad1.html

Salad Nicoise
http://atkinscenter.com/food/recipes/all/Salad_Nicoise.html

Salmon and Green Bean Salad
http://atkinscenter.com/food/recipes/all/Salmon_and_Green_Bean_Salad.html

Salmon with Peanut Sauce over Broccoli Salad
http://atkinscenter.com/food/recipes/all/Salmon_with_Peanut_Sauce_over_Broccoli_Salad.html

Sesame Asparagus Salad
http://atkinscenter.com/food/recipes/all/Sesame_Asparagus_Salad.html

Sesame Chicken Salad
http://www.titanic.kn-bremen.de/salad33.html

Simple Salad Nicoise
http://atkinscenter.com/food/recipes/all/Simple_Salad_Nicoise.html

Southwest Seafood Salad
http://atkinscenter.com/food/recipes/all/Southwest_Seafood_Salad.html

Spicy Chicken Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=792

Spinach Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=752

Spinach Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=834

Spinach Salad w/ Hot Bacon Dressing
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=164

Spring Salad
http://atkinscenter.com/food/recipes/all/Spring_Salad.html

Steak Salad
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=727

Summer Chicken Salad
http://atkinscenter.com/food/recipes/all/Summer_Chicken_Salad.html

Thai Grilled Beef Salad
http://atkinscenter.com/food/recipes/all/Thai_Grilled_Beef_Salad.html

Tortilla Salad Bowl
http://atkinscenter.com/food/recipes/all/Tortilla_Salad_Bowl.html

Touchdown Salad with Avocado-Chipotle Dressing

Tri-Color Salad
http://atkinscenter.com/food/recipes/all/TriColor_Salad.html

Tuna And Avocado Salad
http://www.recipegoldmine.com/lowcarb/lowcarb6.html

Veggie Slaw
http://atkinscenter.com/food/recipes/all/Veggie_Slaw.html

Warm Chicken and Radish Salad with Wilted Romaine

Warm Chicken Salad
http://www.fitnessandfreebies.com/lowcarb/chickensalad.html

Warm Scallop Salad
http://atkinscenter.com/food/recipes/all/Warm_Scallop_Salad.html

Soup, Stew, Chili & Goulash
The following links connect to recipes for SOUP STEW CHILI & GOULASH that I
located on the internet and are HG-Legal. You may prefer one over another
for health reasons or ease of preparation or cost of ingredients. Although I
have not personally tried many of them yet, many low carb dieters do and seem to
be happy with the results.

*** Many soups are very quick and simple to prepare, and can be stored in
the refrigerator for several days or frozen in portion-sized containers. Soup
recipes are usually difficult to prepare incorrectly, even for the beginning
cook, and ingredients you do have can be substituted “to taste” for recipe
listings that are not easily available. I enjoy most soups both hot and cold,
and make a challenge of concocting an appetizing healthy soup while cleaning
remnant foods from my refrigerator before shopping day.

*** If weight reduction is a goal of your HG diet plan, please be mindful
that carbohydrate counts in CHEESE, CREAM, PUMPKIN & SOME VEGETABLES do add up.
My body stops reducing ASAP when I eat too many carbs from ANYTHING, even if
they ARE on the "HG Strict" list. Results will vary from guaier to guaier,
of course... just be aware of this concern.

HG: LINKS: Recipes for SOUP STEW CHILI & GOULASH #1

WHAT IS STOCK AND HOW DO I MAKE IT?
http://www.foodnetwork.com/food/ck_culinary_qa/article/0,1971,FOOD_9796_170229
0,00.html

ANCHO MACHO CHILI
http://atkinscenter.com/food/recipes/all/Ancho_Macho_Chili.html

ASPARAGUS AND LEEK SOUP
http://atkinscenter.com/food/recipes/all/Asparagus_and_Leek_Soup.html

ASPARAGUS SOUP
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=136
1

ASPARAGUS TARRAGON "CREAM" SOUP
http://atkinscenter.com/food/recipes/all/Asparagus_Tarragon_34Cream34_Soup.htm
l

AVOCADO AND GREEN CHILI SOUP
http://www.titanic.kn-bremen.de/soup4.html

AVOCADO PEPPERCORN SOUP
http://www.titanic.kn-bremen.de/soup3.html

AVOCADO ZUCCHINI SOUP
http://atkinscenter.com/food/recipes/all/Avocado_Zucchini_Soup.html

BACON-CHEDDAR CHEESE SOUP
http://atkinscenter.com/food/recipes/all/BaconCheddar_Cheese_Soup.html

BACON MUSHROOM SOUP
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=242

BARBARA'S TEXAS-STYLE CHILI
http://www.expertfoods.com/EFI-Recipes/rec-chili.php?

BEEF SOUP
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=114
1

BEEF VEGETABLE SOUP
http://atkinscenter.com/food/recipes/all/Beef_Vegetable_Soup.html

BLACK BEAN CHILIE
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=1275

BLANQUETTE DE VEAU
http://atkinscenter.com/food/recipes/all/Blanquette_de_Veau.html

BLUE CHEESE AND BACON SOUP
http://atkinscenter.com/food/recipes/all/Blue_Cheese_and_Bacon_Soup.html

BROCCOLI AND CHEESE SOUP
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=314

BURGUNDY BEEF STEW (BOEUF BOURGUIGNONNE)
http://atkinscenter.com/food/recipes/all/Burgundy_Beef_Stew_Boeuf_Bourguignonne.html

BUTTERNUT SQUASH SOUP
http://atkinscenter.com/food/recipes/all/Butternut_Squash_Soup.html

CANADIAN CHEDDAR SOUP
http://www.recipegoldmine.com/lowcarb/lowcarb113.html

CAULIFLOWER-LEEK PUREE
http://atkinscenter.com/food/recipes/all/CauliflowerLeek_Puree.html

CELERY ROOT PUREE

CHEESE AND BEER SOUP
http://www.titanic.kn-bremen.de/soup5.html

CHICKEN AND BROCCOLI SOUP
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=322

CHICKEN AND MUSHROOM SOUP
http://www.recipegoldmine.com/lowcarb/lowcarb106.html

CHICKEN NOODLE SOUP
http://atkinscenter.com/food/recipes/all/Chicken_Noodle_Soup.html

CHICKEN, SAGE AND HAM SOUP

CHICKEN SOUP W/ SPINACH & ONION
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=679

CHICKEN, WILD MUSHROOM AND TOMATO RAGOUT
http://atkinscenter.com/food/recipes/all/Chicken_Wild_Mushroom_and_Tomato_Ragout.html

CHILI
http://www.titanic.kn-bremen.de/meat47.html

CHINESE STYLE SOUP

CLAM CHOWDER
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=278

COOL AS A CUCUMBER SOUP
http://atkinscenter.com/food/recipes/all/Cool_as_a_Cucumber_Soup.html

COQ AU VIN
http://atkinscenter.com/food/recipes/all/Coq_au_Vin.html

CREAM OF ASPARAGUS SOUP
http://www.recipegoldmine.com/lowcarb/lowcarb95.html

CREAM OF CHICKEN OR TURKEY SOUP
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=845

CREAM OF CHICKEN SOUP
http://www.recipegoldmine.com/lowcarb/lowcarb94.html

CREAM OF CRAB SOUP
http://www.recipegoldmine.com/lowcarb/lowcarb93.html

CREAM OF MUSHROOM SOUP
http://www7.addr.com/~atkinsdi/cgi-bin/cookbook/recipe.cgi?action=print&id=604

CREAMY GARLIC ZUCCHINI AND PEA SOUP
http://atkinscenter.com/food/recipes/all/Creamy_Garlic_Zucchini_and_Pea_Soup.h
tml

SEAFOOD