Becki, re the full-fat yogurt recipe, the seven servings--can you tell me what a serving is? Is it one cup? More?

Thanks so much!

Best, Sona

I just posted this somewhere else, but hey, I made it up and I can do what I want with it, right?

Meal-in-a-Ramekin Thingy
6 eggs
2 oz. heavy cream
8 oz. sausage of your choice (I used sweet Italian)
4 oz. cheddar cheese (weigh the chunk and then grate it into a bowl)
2T butter
2T olive oil or bacon grease or what have you

Set oven to 350.

Fry sausage in butter until done. It's okay if it's a tiny bit pink, because it is going to get baked, but try to brown it up pretty well.

Beat eggs with cream and olive oil. Season a little bit, but not too much; there's plenty of salt in the sausage and the cheese.

Divide sausage and associated grease into 4 ramekins, pour egg mixture over sausage, and bake for 20 minutes. It'll puff up and look really greasy, but when it cools things will settle back down.

After 20 minutes, remove from oven and cover with the cheese. If you're eating one now, pop it back in the oven for a minute to melt the cheese, otherwise, let them cool, cover with plastic wrap, and refrigerate.

I haven't reheated one yet, but I'm sure they'll be fine in the oven or microwave.

Nutrition values, using the Italian sausage and olive oil:
1% carb (1.7g net 1.7)
19% protein (25.8g)
80% fat (47.9g)
543 calories

Index value 2.69 according to the spreadsheet.

Creamy Pumpkin Curry Soup

Fat: 82%
Carb: 12%
Protein: 5%

Creamy Mushroom Soup

Fat: 83%
Carb: 9%
Protein: 11%

Hot Dog Soup

Fat: 76%
Carb: 7%
Protein: 15%

I whipped this up tonight, and it will for sure be a staple dessert around here! It has a wonderful egg custard type middle, and a thin, soft, crust like top. You can use any flavor SF Davinci syrup, I used Kahlua, and it was wonderful! I look forward to trying other flavors in the future!

Davinci Custard Pie <--- You choose the flavor!

1/2 cup Carbquick
3 eggs
1/2 cup Davinci SF syrup, your choice of flavor
3 Tbs. melted butter
1/2 cup CarbCountdown whole milk
1/2 cup heavy cream

Mix all ingredients well in mixer or blender.

Pour into a greased pie pan, bake at 350 for 25-30 minutes or until the middle is set.

Cool and serve with whipped cream.



Serves: 6

Ever thought about using coconut milk instead of milk and cream? I made an egg custard tonight using coconut milk and it was delicious. Coconut milk is high fat and inexpensive here.

Nancy's Cauliflower Pesto (My own recipe)
78% fat, 5carbs

- About 1 cup of cauliflower, steamed and nice and hot
- 1 Tbsp of Pesto (I buy it in a bottle)
- .5 ounce of goat cheese (or more if you wish), you could use another sort of cheese that tastes Italianish
- 2 Tbsp of raw pine nuts


This takes about 3 minutes to prepare if you have your cauliflower already cooked (or use frozen).

Put pesto on top of hot cauliflower. Toast your pine nuts either in a skillet or in your toaster oven until they just start to brown. Crumble the goat cheese over the cauliflower and top with the pine nuts.

Oh yum!

That sounds awesome Nancy! I have all the ingredients except for pine nuts, I'll have to get some!

Spinach and Feta Bake

3 eggs, beaten
2 cups Carbquick
1.5 cups CarbCountdown whole milk
1/2 cup heavy cream
10 oz. frozen spinach, thawed and squeezed dry
8 oz. crumbled feta
8 Tbs butter, melted
Salt and pepper to taste

Mix eggs, Carbquick, milk, and heavy cream.

Stir in spinach.

Pour into a greased 9x13.

Sprinkle with feta and then drizzle with the melted butter. Salt and pepper to taste.

Bake in a 350 oven for 45 minutes.

Serves: 8
Calories: 383
Fat: 35 (82%)
Carb: 19 (6%)
Fiber: 13
Protein: 16 (17%)

The spinach and feta bake sounds sooooo good!!! It will replace the spinach and feta pockets I used to make, lol!!!

Chicken Tortilless Soup
Makes 6 large servings

3 tablespoons olive oil
3 tablespoons butter
2 cloves garlic, minced
1/2 cup onion, diced
1 cup celery, diced
2 tablespoons ground cumin
1 tablespoon chili powder
1 small red bell pepper, diced
1 small green bell pepper, diced
2 cans chicken broth (~4 cups)
1 cup heavy cream
1 can rotel tomatoes and chilies
12 oz lite beer
12 oz cream cheese, cut into chunks
3 cups cubed chicken thighs (raw or cooked)
1/2 cup cilantro leaves (optional)
3 avocados, chunked

In a large pot, saute garlic, onions, celery, cumin and chili powder in oil and butter until vegetables have softened. Add peppers, broth, cream, rotel, and beer and bring to a boil. Lower heat and simmer for 10 minutes. Then add cream cheese, chicken and half the cilantro and simmer another 30 minutes. Garnish with remaining cilantro and fresh avocado chunks.

80/5/15

762 calories/67g fat/17g carb/7g fiber/25g protein

As you can probably tell, I wasn't sure what to call this, so ended up with the obvious! - if anyone has a better suggestion for another name, I'd love to hear it


Cheesy Pepper Herby Beef Bake

Makes approximately 6 servings

1½lb /800g minced beef (ground beef – hamburger)
2 tbsp olive oil
2 small green peppers (bell pepper), finely chopped
8 oz /227g can of chopped tomatoes
2 tbsp tomato puree or low carb ketchup
2-3 tsp Italian Seasoning (Schwartz) *
1 tsp Garlic Granules (Schwartz)
7oz /200g cream cheese, cut in cubes
Approx 8oz /225g grated cheddar cheese

Brown the beef in the olive oil. Add the green pepper, canned tomatoes, tomato puree or low carb ketchup, Italian Seasoning and garlic, stirring well, and then allow it all to cook over a medium heat for about 10 minutes. Add the cubed cream cheese, combining thoroughly.

Put in a greased ovenproof dish, sprinkle the cheddar cheese all over the top, and then bake for about 30 minutes at 375F/190C/Gas 5, or until bubbly and browned on the top.


* Schwartz Italian Seasoning is a mixture of ground, dried oregano, thyme, parsley, basil, sage, black pepper and bay leaves.



Per serving: 476 cals/ 39g fat / 25g protein/ 4g ecc

Fat: 75%
Protein: 22%
Carbs: 3%

KI 2.21


Serving suggestion - a side dish of something like Buttered Spinach or Green Beans with Butter, will give you a higher overall fat ratio of around 83/14/3

I made this tonight - a variation on the chicken tortilless soup and plugged the numbers into fitday and they are perfect ratios!!

Creamy Southwestern Taco Soup
Makes 8 cups

1 pound regular ground beef
1/2 cup chopped onion
2 cloves garlic, minced
1 tablespoon cumin
1 teaspoon chili powder
2 cans tomatoes and green chilies (rotel) (~2 cups)
2 cans chicken broth(~3.5 cups)
1 cup heavy cream
1 pkg cream cheese (8 oz) cut into chunks

Brown ground beef with onions and garlic in a soup pot. Add cumin and chili powder and cook a couple minutes before adding tomatoes and green chilies. Bring to a lively simmer before adding in broth and cream. Bring to a rolling boil and add cream cheese and stir occasionally until the cream cheese melts. Serve with fresh cilantro and avocado. If you like things a little spicier - add some cayenne or tabasco or crystal hot sauce.

80/5/15

Per 1 cup:
385 calories/34 g fat/6 carbs/1g fiber/14g protein

Bacon Cheddar Scramble

The red bell peppers (capsicums) add a great flavour, as well as over 100% of your daily value of vitamin C.

1 Tbsp bacon grease
1/4 cup chopped red bell pepper
2 strips bacon, cooked, chopped
1 egg, beaten
1/2 oz cheddar cheese, shredded

- Heat bacon grease in a pan
- Stir fry peppers for a minute or two, then add bacon, stir until heated.
- Add egg, stir so that the bacon grease is absorbed
- Transfer to plate, add shredded cheddar.

Delicious!

313 calories, fat/protein/carb % = 80/17/3

I have this with my EFA supplements and a cup of coffee with cream, and that brings my fat/protein ratio more in line.