Avocado and Cucumber Cooler

I actually came across this recipe while doing research on West Indies cuisines and thought it was quite interesting and different. It is a Jamaican recipe, that is no only refreshing in the tropical summer heat but just as satisfying as part of a quick, light meal. The unique combination of creamy avocado paired with the delicate flavor of cucumber is then accented with lemon for a dash of tartness and lots of fresh mint for that fresh sweetness. If you have a blender, you can make this drink within ten minutes. A great grab and go smoothie type drink or a light lunch, I would add a little bit of a protein like an ounce of almonds or walnuts along with it to round it out and complete it. I hope you enjoy.

Avocado and Cucumber Cooler

Ingredients:

1 large avocado, about 7 ounces after skin and pit removed, rough chopped

2 cups seedless cucumber, about 1 average hothouse cucumber, roughly chopped

1/2 cup mint leaves, firmly packed and additional for garnish if desired

2 lemons, juiced and additional lemon slices for garnish if desired

2 cups ice

Place all ingredients into blender and pulse to puree. This is a very thick drink so you will need to stop and stir with a spatula a few times before reaching desired consistency.

Nutrition Facts

4 - One Cup Servings

Amount Per Serving
Calories 96.1
Total Fat 7.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 4.9 g
Cholesterol 0.0 mg
Sodium 5.3 mg
Potassium 357.5 mg
Total Carbohydrate 7.8 g
Dietary Fiber 3.9 g
Sugars 0.7 g
Protein 1.4 g

Chiles Rellenos con Salsa

This is a classic Mexican dish made of chile's stuffed with cheese, coated in a thick batter and deep fried. I have taken this dish and been able to lighten the carbohydrate load and lessen the fats a touch without losing any of the authentic and delicious flavors. I've also added my own twist to it by putting salsa ingredients inside the pepper along with the cheese. This is a great side dish for a simple Tex-Mex chicken or steak, a great light lunch or a wonderful and hearty snack. I hope you enjoy.

Chiles Rellenos con Salsa

Ingredients:

4 small poblano peppers, about 3 ounces each, roasted

4 ounces jack cheese or pepper jack cheese, cut into four 1 ounce portions

1/4 cup tomato, fine diced

1/4 cup onion, fine diced

1 clove garlic, fine mince

1 tsp. ancho chili powder (or whatever you have on hand)

2 eggs, separated

4 Tbsp. flax meal

2 Tbsp. water

canola oil for frying

Begin by roasting the poblano peppers over an open flame or under the broiler until they are blackened on all sides. Place the peppers in a bowl, cover with plastic wrap and allow to sit and steam for about 10 minutes or until they are cool enough to handle. Carefully peel away the blackened outside skin on each pepper. Make a small incision, about 1 1/2" long, from top to bottom and carefully remove the seeds and membrane but leaving the top stem intact.

Place a one ounce portion of jack cheese into each pepper. Blend the tomato, onion, garlic and chili powder in a small bowl. Place about one tablespoon of the mixture into the peppers with the cheese. Secure the peppers closed with toothpicks and set aside.

Separate the eggs; yolks in a small bowl and whites into a larger, immaculately clean, bowl. Beat the yolks with the water and flax meal. Set aside. Beat the egg whites with an electric mixer or if you prefer, by hand, until they are stiff. Fold about one third of the egg whites into the yolk mixture. This will lighten the mixture and make it easier for the rest of the whites to be folded in without them deflating. Making two additions, fold the rest of the egg whites in. Don't worry if the mixture has small white streaks in it.

Fill a large dutch oven or other heavy bottom pot about one third of the way with canola oil and bring to about 365'. You can test if the oil is hot enough by carefully sticking the handle of a wooden spoon into it and if small bubbles immediately appear around it the oil is hot enough. Dip each stuffed chile into the egg mixture and coat well on all sides. Working with one at a time carefully lower into the hot oil and cook until golden brown on all sides, turning with a slotted spoon or spider while frying. Do not overcrowd the pot or the temperature of the oil will drop. Remove and place on a rack or paper towel to absorb any excess oil. If the oil is at the proper temperature it will not be absorbed. Serve immediately while hot.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 200.3
Total Fat 13.6 g
Saturated Fat 6.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 4.0 g
Cholesterol 131.5 mg
Sodium 191.6 mg
Potassium 137.9 mg
Total Carbohydrate 8.7 g
Dietary Fiber 3.3 g
Sugars 0.2 g
Protein 12.0 g

Mango-Ginger Muffins

The idea of a mango flavored muffin might sound a bit exotic to some people but they really aren't. Mangoes are readily available, inexpensive and reaching their peak in sweetness from now through next month. These little gems are simple to prepare, have a slightly dense but tender texture and a rich mango flavor that is enhanced by ginger and orange. The beautiful pale golden-orange color will delight your eyes before these wonderful morsels reach your mouth. I hope you enjoy.

Mango-Ginger Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

Wet:

1 cup sliced mango
2 tsp. fresh ginger root, grated

1 Tbsp. orange zest, grated
2 eggs

1/2 cup sour cream

2 Tbsp. unsalted butter, melted

1 tsp. vanilla extract

3/4 cup Splenda

1 Tbsp. molasses


2 Tbsp. pistachio nuts, chopped (optional)

Butter spray

Preheat oven to 375'

Whisk together the dry ingredients in a large bowl until well combined. Puree the mango, ginger root and orange zest in a blender until smooth. Pour into another bowl and add the rest of the wet ingredients. Blend well. Add the wet ingredients to the dry and stir well to incorporate all of the ingredients. Lightly coat a 24 count mini muffin pan with butter spray and place about one heaping tablespoon of the muffin batter into each compartment. Top with a few chopped pistachio nuts if desired. Bake for 15 to 17 minutes and are golden brown or until an inserted toothpick comes out clean. Cool the muffins in the pan for about 10 minutes, remove and then finish cooling on a rack.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 76.1
Total Fat 5.3 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 22.4 mg
Sodium 99.5 mg
Potassium 42.8 mg
Total Carbohydrate 6.5 g
Dietary Fiber 2.0 g
Sugars 1.7 g
Protein 2.3 g

Very Coconut Mini-Muffins

I have been working on a recipe for coconut muffins on and off for quite some time now. This is the first one that has completely satisfied my standards for the final product. It has a lovely coconut flavor and a wonderful, moist texture almost akin to a macaroon. I only call this little gem a muffin because to me without frosting it isn't a cupcake. Trust me, this is so delicious it doesn't need the frosting but it is as good as any cake or cupcake in taste and texture that I have created. If you are a lover of coconut you are going to want to make these right away. I hope you enjoy.

Very Coconut Mini-Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 cup + 1 Tbsp. unsweetened shredded coconut

1/4 tsp. ground cardamom (optional)

Wet:

3 eggs

1 cup sour cream

4 Tbsp. unsalted butter, melted

1/2 cup heavy cream

1 1/2 tsp. vanilla extract

1 cup + 1 Tbsp. Splenda

butter spray

Preheat oven to 375'

Whisk the dry ingredients, not including the 1 tablespoon of coconut, together in a large bowl until evenly distributed. Blend the wet ingredients, not including the 1 tablespoon of Splenda, together in another bowl until well combined. Add the wet ingredients to the dry ingredients and blend thoroughly.  Spoon by heaping tablespoons into the compartments of a mini-muffin pan that has been lightly coated with butter spray. Sprinkle the extra tablespoon of coconut and Splenda on the top of each muffin. Bake for 15 to 18 minutes or until they are lightly golden and an inserted toothpick comes out clean. Cool in pan on a rack for about 10 minutes then remove muffins to rack to finish cooling.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 122.3
Total Fat 10.5 g
Saturated Fat 5.7 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.6 g
Cholesterol 39.4 mg
Sodium 106.4 mg
Potassium 24.5 mg
Total Carbohydrate 6.1 g
Dietary Fiber 2.3 g
Sugars 0.4 g
Protein 2.8 g

Lavender-Rosemary Muffins

This recipe evolved from a brainstorming session when my daughter was visiting. She had brought me the most exquisite gift, hand crafted herbs that she had dried and packaged for me. The herbs were fragrant and lovely and it was such a meaningful gift. I explained that I had been working on new and different flavor profiles for baked goods and that I had an idea to use dried lavender. I reminded her of a bread that I used to bake, a lavender-honey bread, back in the old days that was absolutely delicious and liked that idea. I knew that using honey was out of the question though but wanted to build around it. After some great back and forth with ideas my daughter suggested using the lavender with some of the rosemary she had brought. The idea sounded fabulous and into the kitchen I went. After working out just the right balance between the two herbs and a few other ingredients to add an even greater depth of flavor I came up with a recipe that she absolutely loved. The muffins have a subtle, delicate flavor from the combination of lavender and rosemary but you know they are there and are woven together by a dash of lemon zest. We sent some out for a quick taste test by her peers and there was an overwhelming positive response that I had to share this with you all now. You can find dried lavender in specialty or health food stores but make sure you do not substitute lavender oil. I hope you enjoy. 

Lavender-Rosemary Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 tsp. whole lavender buds

2 tsp. lemon zest, grated

1 Tbsp. lavender and 1 tsp. rosemary, pulsed in spice grinder until fine powder

Wet:

3 eggs

1 cup sour cream

1 1/2 tsp. vanilla extract

2 Tbsp. light agave nectar

3/4 cup Splenda

4 Tbsp. unsalted butter, melted

about 1 ounce sliced almonds, optional

butter spray or vegetable spray

Preheat oven to 375'

Whisk the dry ingredients together in a large bowl until they are well combined. Blend the wet ingredients together in another bowl until thoroughly mixed. Add the wet ingredients to the dry and mix well until completely combined. Place about a tablespoon or so into each compartment of a mini muffin pan that has been lightly coated with butter spray. If desired garnish the top of each with a few pieces of sliced almonds. Bake for 16 to 18 minutes or until golden and an inserted toothpick comes out clean. Cool muffins in the pan on a rack for about 10 minutes and then carefully remove to a cooling rack to finish.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 92.9
Total Fat 7.2 g
Saturated Fat 3.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.4 g
Cholesterol 36.0 mg
Sodium 104.3 mg
Potassium 23.1 mg
Total Carbohydrate 6.1 g
Dietary Fiber 1.9 g
Sugars 0.2 g
Protein 2.6 g

Zucchini Mini Muffins

Everyone who gardens must have an abundance of fresh vegetables in their garden by now and I have been working on creative ways for you to enjoy them. I happen to love zucchini and love to make zucchini muffins but I wanted something just a little bit different; some kind of little twist. Well, I think I came up with a great one and it both compliments the fresh, nature taste of the zucchini and gives it some personality. I have added just a touch of lemon and cinnamon to them and they are out of this world and the aroma is amazing when they are baking. I hope you enjoy.

Zucchini Mini Muffins

Ingredients:

Dry:

3/4 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp baking soda

1/4 tsp. salt

1/4 tsp. nutmeg

1 tsp. cinnamon

1 Tbsp. lemon zest, grated

Wet:

2 eggs

1 cup sour cream

2 Tbsp. unsalted butter, melted

1 tsp. vanilla

1 lemon, juiced

1 cup Splenda

1 1/2 cups zucchini, grated

1 Tbsp. unsalted sunflower seeds, optional

butter spray or vegetable spray

Preheat oven to 350'

Whisk together the dry ingredients in a large bowl until they are well combined. Blend the wet ingredients together until well combined in another bowl. Using a clean cotton dish towel wring the zucchini out well until dry. There is a lot of water naturally in zucchini and if you do not do this step well your muffins may come out gummy.

Blend the wet ingredients into the dry until well combined. Fold in the dried zucchini. Place about 2 tablespoons of the muffin batter into each compartment of a mini muffin pan that has been lightly coated with butter spray. If desired garnish the top of each muffin with a few of the unsalted sunflower seeds. Bake for 20 to 22 minutes, or until an inserted toothpick comes out clean and have a little resistance and are golden brown. Cool the muffins in the pan on a rack and then remove muffins to the rack to finish cooling.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 72.0
Total Fat 5.5 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.0 g
Cholesterol 24.5 mg
Sodium 102.0 mg
Potassium 51.3 mg
Total Carbohydrate 5.5 g
Dietary Fiber 2.0 g
Sugars 0.4 g
Protein 2.1 g

Mini Cinnamon Streusel Coffee Cakes

There is no way you will be able to tell that these delicious little cakes are gluten free and sugar free. Great as a tasty little dessert, snack or with your morning coffee you'll want to make them often. The entire family will love them and you can make them for your next book club meeting or get together and serve them proudly to your friends. No one will be able to tell the difference. I hope you enjoy.

Mini Cinnamon Streusel Coffee Cakes

Ingredients:

Dry:

3/4 cup almond flour

2/3 cup coconut flour

1/4 tsp. salt

2 tsp. baking powder

1/2 tsp. baking soda

2 tsp. cinnamon

1/4 cup blanched almonds, chopped (optional)

Wet:

3 Tbsp. unsalted butter, melted

2 eggs

2/3 cup sour cream

1/3 cup Splenda

1 tsp. vanilla extract

Streusel Topping:

1 Tbsp. unsalted butter, room temperature

1/4 cup Splenda

1/4 cup almond flour

1/2 tsp. cinnamon

Vegetable spray

Preheat oven to 375'

Combine the dry ingredients together in a large bowl with a whisk. Blend the wet ingredients together until smooth. Mix the wet into the dry and stir until well mixed. In a separate small bowl combine the ingredients for the streusel topping with a fork until well mixed and crumbly or sandy in appearance. Coat a mini muffin pan with vegetable spray and divide the cake mixture evenly into the compartments. Top each with about 1/2 tsp. of the streusel mixture. Bake for about 15 minutes. Cool cakes in pan on wire rack before removing. Store in an airtight container for up to 5 days.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 78.3

Total Fat 6.4 g

Saturated Fat 2.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 25.7 mg
Sodium 100.0 mg
Potassium 24.8 mg
Total Carbohydrate 4.6 g
Dietary Fiber 2.0 g
Sugars 0.2 g
Protein 2.2 g

Peanut Butter and Chocolate Chunk Mini Muffins

I enjoy my low carbohydrate muffins every single morning as part of my breakfast. They are also a great "go to" snack in the afternoon or evening. These are not a low calorie food but I have found that I can easily include them as part of my daily meal plan and continue to stay on track. These particular muffins are more of a sweet, dessert type snack but are great with that morning coffee. I hope you enjoy.

Peanut Butter and Chocolate Chunk Mini Muffins

Ingredients:

Dry:

3/4 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

4 squares Lindt Extra Dark Chocolate (87% cocoa) chopped into small bits

Wet:

3/4 cup sour cream

2 eggs

1 Tbsp. unsalted butter

1/2 cup all natural low-sodium peanut butter

3/4 cup Splenda

Vegetable spray

Preheat oven to 375'

Liberally coat mini muffin pan with vegetable spray and set aside. Combine the dry ingredients together in a large bowl with a whisk. Melt the butter and peanut butter in the microwave for about 1 minute and whisk together. Combine the wet ingredients in a small bowl, whisking thoroughly with the butter mixture. Add the wet ingredients to the dry and blend well. Fill each cup in the mini muffin pan and bake for 12 to 14 minutes.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 97.0
Total Fat 7.1 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.7 g
Cholesterol 22.2 mg
Sodium 122.7 mg
Potassium 16.0 mg
Total Carbohydrate 5.9 g
Dietary Fiber 2.5 g
Sugars 0.7 g
Protein 3.8 g

Applesauce Muffins

Thanks for your patience while I had some work taken care of in the kitchen. All appears to me in great order now and my first creation was this muffin. It is a very tender muffin with great flavor. The applesauce not only adds a delicious flavor but it also adds terrific moisture in the muffin. I hope you enjoy!

Applesauce Muffins

Ingredients:

Wet:

2 eggs
1/2 cup sour cream
2 Tbsp. unsalted butter, melted
1 tsp. vanilla extract
2 tsp. molasses
1 cup Splenda

Dry:
3/4 cup almond flour
2/3 cup coconut flour
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 cup pecans, chopped (optional)

1 cup unsweetened apple sauce
vegetable spray

Preheat oven to 375'

Whisk dry ingredients in large bowl and add chopped nuts if desired.

Blend wet ingredients in small bowl.

Alternate wet and apple sauce into dry ingredients, stirring after each addition. Coat mini-muffin pan with vegetable spray. Spoon batter into each compartment. Bake 15 to 18 minutes. Cool pan on rack for about 20 minutes before removing muffins. Allow muffins to completely cool on rack.

Nutrition Facts
24 Servings
Amount Per Serving
Calories 74.1
Total Fat 5.4 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.2 g
Cholesterol 22.4 mg
Sodium 99.5 mg
Potassium 34.2 mg
Total Carbohydrate 6.4 g
Dietary Fiber 2.0 g
Sugars 1.5 g
Protein 2.0 g

Banana-Walnut Muffins

I had been asked quite a while ago to see if I could make a low carb banana-nut muffin. It took some time, thinking and testing. Finally, I hit on the right combination. These muffins are spectacular. They make a wonderful addition to your breakfast or a great snack or dessert. They are made with real banana but the muffins are not loaded with carbohydrates. There is a nice balance achieved in these delicious little gems. I hope you enjoy.

Banana-Nut Muffins

Ingredients:

Dry:

3/4 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1 tsp. cinnamon

1/2 tsp. nutmeg

1/4 tsp. salt

1 ounce walnuts, chopped

Wet:

2 eggs

1/2 cup sour cream

1/2 cup whole milk

;2 Tbsp. unsalted butter, melted

1 tsp. vanilla

2/3 cup Splenda

1 cup bananas, mashed

vegetable spray

Preheat oven to 375.

Whisk the dry ingredients, except the walnuts, together in a large bowl until well blended. Add the walnuts and mix together. Blend the wet ingredients in a smaller bowl thoroughly. Alternate adding the wet ingredients and the mashed banana to the dry ingredients, mixing well after each addition.

Lightly coat a 24 cup mini-muffin pan with vegetable spray and divide the muffin batter evenly into each cup. Bake for about 14 to 16 minutes until golden brown and done. Allow muffins to cool in pan for at least 20 minutes on a bakers rack. To remove muffins gently slide a knife around the edges to loosen and lift out. Cool muffins on rack.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 78.7

Total Fat 5.5 g

Saturated Fat 1.9 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 0.9 g

Cholesterol 22.9 mg

Sodium 101.2 mg

Potassium 25.7 mg

Total Carbohydrate 6.8 g

Dietary Fiber 2.1 g

Sugars 1.6 g

Protein 2.6 g

Cheddar Cheese and Jalapeno Light Corn Muffins

Before you turn away and say you can't eat corn because it causes a blood sugar spike, I say wait. These wonderful, savory little muffins are only 2.6 grams net carbohydrate each and make the perfect accompaniment to dinner or for a snack. They have just the right balance between almond flour and yellow cornmeal to give you the flavor without the carbs. With the added cheddar cheese, jalapeno and sour cream they are moist and very flavorful. If you don't like jalapeno feel free to substitute chopped scallion or green onion. That will work just fine in this recipe. This recipe is the first part of a delicious, family friendly restaurant quality meal that has three items for the plate but it is great on its own with soups, chili or whatever you like. I hope you enjoy.

Cheddar Cheese and Jalapeno Light Corn Muffins

Ingredients:

2 1/4 cups almond flour

1/2 cup yellow corn meal

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt (optional)

1/4 cup jalapeno, finely diced (about 1 large pepper)

1 large egg, lightly beaten

1 cup milk (any kind is fine)

1/2 cup sour cream

1/3 cup canola or corn oil

1 Tbsp. Splenda

3/4 cup cheddar cheese, shredded (either white or yellow)

vegetable spray

Preheat oven to 375'

Mix the dry ingredients, up to and including the jalapeno pepper, in a large bowl until well combined. In a smaller bowl beat the egg and add the milk, sour cream, oil and Splenda. Mix until well combined. Add the wet ingredients to the dry and stir to combine. Fold in the cheddar cheese. The mixture will be very wet. Let it sit for 10 to 15 minutes to thicken slightly. In the meantime, coat a mini-muffin pan with vegetable spray. After mixture has thickened a bit, stir well and pour about 2 tablespoons into each compartment of the muffin pan. Bake for about 25 to 30 minutes until muffins are golden brown and an inserted toothpick comes out clean. This recipe will make 3 dozen muffins and they store well in the refrigerator or freezer.

Nutrition Facts

36 Servings

Amount Per Serving

Calories 86.6

Total Fat 7.4 g

Saturated Fat 1.5 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 1.7 g

Cholesterol 10.5 mg

Sodium 82.1 mg

Potassium 19.7 mg

Total Carbohydrate 3.5 g

Dietary Fiber 0.9 g

Sugars 0.6 g

Protein 2.7 g

Luscious Lemon-Poppy Mini-Muffins

I have been experimenting over the past few months with the various nut flours that are available. If you are not familiar with the common nut flours available in your local specialty or health food stores, please find them and check them out. They are also available on the Internet. I have been using a combination of almond flour and coconut flour in most of my baked products. I find that just the right combination produces a light and moist muffin or cake and is very close to one made with glutenous flour like all purpose or cake flour. Because it is a gluten-free flour it also has an added benefit of not producing a tough texture if you should over-mix a bit. The biggest drawback I found is that if the baked goods are not going to be consumed within about the first three or four days they should be stored in the refrigerator to prevent spoilage. They also freeze very well. This recipe was among the top five favorite muffin recipes that I tested. It delivers a wonderful lemony flavor with just enough of the classic poppy seed taste. These muffins are light, tender and moist. If you cannot eat the seeds then just omit them and enjoy it as is. I hoe you enjoy.

Luscious Lemon-Poppy Mini-Muffins

Ingredients:

3/4 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt (optional)

2 Tbsp. fresh lemon zest

2 large eggs

4 Tbsp. unsalted butter, melted and slightly cooled

1/2 cup sour cream

1/2 cup whole milk

1/4 cup lemon juice

1/2 tsp. vanilla extract

1 cup Splenda

1 Tbsp. poppy seeds

vegetable spray

Preheat oven to 375'

Combine the dry ingredients along with the lemon zest in a large bowl. Whisk together well to evenly distribute the ingredients. In another bowl beat the eggs lightly and add the rest of the wet ingredients including the Splenda but not the poppy seeds. Whisk until well combined.

Add the wet ingredients to the dry and blend well. Fold in the poppy seeds. Fill each compartment of a 24 count mini-muffin pan that has been coated with vegetable spray. Each compartment will hold about 2 tablespoons or so. Bake for 16 to 20 minutes depending on oven, though at 18 minutes they should be done, lighty golden and puffy. Remove muffin pan to a rack and let muffins cool in the pan for at least 20 minutes before removing. Run a butter knife or small spatula around the edges of each muffin to loosen and finish cooling on rack.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 73.1

Total Fat 5.8 g

Saturated Fat 2.4 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 1.1 g

Cholesterol 25.5 mg

Sodium 101.3 mg

Potassium 26.6 mg

Total Carbohydrate 5.2 g

Dietary Fiber 1.8 g

Sugars 0.5 g

Protein 2.1 g

Spicy Floribbean Shrimp

The hot and tangy flavors of the Caribbean Islands influence these Floribbean style shrimp and make them spicy with an edge. That is my interpretation of the Floribbean style. A simple and widely used base of tomato, vinegar, lime juice and hot peppers impart so much flavor to these shrimp. This marinade can be very spicy so feel free to adjust it to your tastes. The cooking time will vary, depending on the size shrimp you use. I used medium shrimp that came 41 to 50 per pound. They roast quickly so keep an eye on them and don't let them over cook. They are done when they turn pink and curl slightly. These shrimp will add another spicy layer of flavor to your Super Bowl party. I hope you enjoy.

Spicy Floribbean Shrimp

Ingredients:

1 lb. shrimp, peeled if desired and deveined

1 tsp. olive oil

1 Tbsp. onion, chopped

1 tsp. garlic, minced

1/2 to 1 tsp. crushed red pepper flakes (or to taste)

1 tsp. thyme

1 Tbsp. white vinegar

1/4 cup lime juice

1 Tbsp. lime zest

1 Tbsp. ketchup (low carb is fine)

1/2 cup water

Place the olive oil in a small saute pan on medium high heat. Add the onion, garlic, crushed red pepper flakes and thyme. Saute for 2 minutes, stirring. Add the white vinegar, lime juice and zest, ketchup and water. Stir to blend. Bring to a simmer and reduce heat. Cook for about 2 or 3 minutes. Set aside and cool to room temperature.

Pour the cooled marinade into a large bowl. Add the cleaned shrimp and stir to coat with marinade. Marinate in the refrigerator for 10 to 20 minutes.

Preheat oven to 425'

Remove the shrimp with a slotted spoon and place on a sheet pan. Roast in hot oven about 4 to 5 minutes for medium shrimp or until the shrimp are pink and done. The time will depend on the size of the shrimp you use. Chill in the refrigerator before serving.

Nutrition Facts

4 Servings (as an entree or 8 servings as an appetizer or snack)

Amount Per Serving

Calories 142.6

Total Fat 3.2 g

Saturated Fat 0.6 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 1.1 g

Cholesterol 172.3 mg

Sodium 216.7 mg

Potassium 250.0 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.4 g

Sugars 1.5 g

Protein 23.2 g

Note ~ The recipe for marinade is enough for up to 2 lbs. of shrimp if desired and the nutrition facts are based on all of the marinade being used. Try a cooling dip sauce for these Spicy Floribbean Shrimp of 1 cup sour cream, 1 tablespoon lime juice and 1 teaspoon lime zest. This

is a simple, great shrimp dip and palate refresher.

Mushroom Pate

An old recipe revived and revitalized. This is a delicious vegetarian pate that resembles a liver pate in many ways. The taste is meaty with a hint of cognac and dry sherry. A very low carb choice with only 1.6 grams net carbs in each serving. A wonderful hors d'oeuvre for you and your guests at your holiday party. I hope you enjoy.

Mushroom Pate

Ingredients:

8 ounces each portabello, cremini and white button mushrooms, rough chop

1 Tbsp. olive oil

1/4 cup shallots, rough chop

10 cloves garlic, rough chop

1/2 cup carrot, rough chop

1 tsp. dried thyme

1 Tbsp. cognac

1 Tbsp. dry sherry

1/2 cup fresh parsley, packed, leaves only

8 ounces cream cheese, room temperature

salt and pepper

Place mushrooms in the bowl of a food processor and pulse until coarsely ground. Preheat a large saute pan on medium high heat and add the olive oil. Transfer mushrooms and begin saute.

In the meantime place the shallots, garlic and carrot into the food processor and pulse to coarse chop. Add this mixture to the mushrooms and stir to blend. Add thyme, cognac, sherry and season to taste with salt and pepper if desired. Saute for about 8 to 10 minutes or until most of the liquid is evaporated. Transfer to food processor and pulverize. Add the cream cheese and parsley and pulse to combine well.

Transfer mushroom mixture to a bowl or other container with a cover. Refrigerate for at least 2 hours. Some commonly used pate accompaniments are cornichon or gherkin pickles, olives and capers. Add these for a lovely presentation with crackers or endive spears if desired when serving.

Nutrition Facts

28 - 2 Tablespoon Servings - 3 1/2 Cups

Amount Per Serving

Calories 48.5

Total Fat 3.9 g

Saturated Fat 1.9 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 1.5 g

Cholesterol 8.9 mg

Sodium 27.7 mg

Potassium 121.8 mg

Total Carbohydrate 2.1 g

Dietary Fiber 0.5 g

Sugars 0.6 g

Protein 1.5 g

Hot Artichoke and Crab Dip

I learned this recipe a very long time ago while working in a gourmet store and have made a few changes appropriate for diabetics. Artichokes are wonderful, healthy vegetables and contain a great amount of fiber. Paired with crab meat, or if you prefer surimi crab meat, only makes them better. Add Parmesan cheese and you have taken it to new heights. This dip is best served warm or room temperature and I have chosen to use endive spears as little cups to hold this thick and rich dip, but of course you can use whatever you prefer. This is another recipe where you can substitute surimi crab instead of the pricey lump crab meat and it will still be delicious. The net carbohydrate in this dip is so low you may notice I doubled the serving size. I hope you enjoy.

Hot Artichoke and Crab Dip

Ingredients:

1 cup mayonnaise

1/2 cup sour cream

1 - 9 ounce package of frozen artichoke hearts, defrosted and rough chopped

8 ounces lump crab meat, picked and clean or 8 ounces surimi imitation crab meat

1 cup Parmesan cheese, shredded, reserving 1/4 cup for the topping

1/8 tsp. cayenne pepper, or to taste

freshly ground black pepper

vegetable spray

Preheat oven to 350'

Blend the mayonnaise and sour cream in a bowl. Add the rough chopped artichokes, 3/4 cup shredded Parmesan cheese and lump crab meat. Season with cayenne and black pepper. If you are using the surimi crab meat you'll need to rough chop that also before adding it.

Lightly coat a medium casserole dish that the dip will be served in with vegetable spray and transfer the mixture to the dish. Smooth the top with a spatula and sprinkle with the remaining Parmesan cheese and additional black pepper if desired. Bake for 35 to 45 minutes or until it is bubbly and the top is browned.

Nutritional Facts Using the Surimi Crab Meat

(Lump crab will have even less carbs but higher cholesterol, sodium and potassium)

20 - 1/4 Cup Servings - Yields 5 Cups Total

Amount Per Serving

Calories 116.8

Total Fat 10.4 g

Saturated Fat 2.6 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.7 g

Cholesterol 9.1 mg

Sodium 215.1 mg

Potassium 13.2 mg

Total Carbohydrate 3.3 g

Dietary Fiber 0.8 g

Sugars 0.9 g

Protein 2.7 g

Green Mayonnaise

I've read many recipes for green mayonnaise or mayonnaise verte but mine of course, is just a little different. My recipe doesn't include a specific list of the green ingredients but rather allows you to individualize it to your own tastes and what you have in the refrigerator. It is a very versatile and utilitarian recipe because not only are there many ways to make it but there are many ways to use it as well. This green mayonnaise makes a flavorful dip for a crudites or for cold shrimp, a cold sauce to bathe your roasted chicken or fish in, an exciting new condiment for a sandwich or wrap and a spectacular and unexpected salad dressing. And it is so delicious on tomatoes. It is simply amazing on so many foods and can really liven up a simply cooked dish without packing on the carbs. So, have a look in your refrigerator and start pulling out all of your green ingredients. Think about the different flavor combinations with your ingredients and give this a try. I hope you enjoy.

Green Mayonnaise

Ingredients:

1 1/2 cups packed of any combination of the following:

parsley

tarragon

chives

basil

dill

cilantro

scallions

leeks (not the dark green tops)

watercress

arugula

celery (tender inner stalks and leaves)

spinach (if you use frozen simply defrost and squeeze out the water)

green bell pepper (blanch and remove skin if desired)

Plus:

2 cups mayonnaise

1 cup Parmesan cheese, grated or shredded

1/2 lemon, juiced (or 1 lime juiced depending on greens used)

1/2 tsp. Splenda

1/4 tsp. freshly ground black pepper

Rough chop green ingredients as needed. Place all of the ingredients in the bowl of a food processor and process until smooth. If you are using shredded cheese you may need a few extra pulses to reach a smooth consistency. Taste for seasoning and adjust if needed.

Nutrition Facts

22 - 2 Tablespoon Servings - Yields 2 1/2 to 3 Cups Total

Amount Per Serving

Calories 147.6

Total Fat 15.5 g

Saturated Fat 2.8 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.3 g

Cholesterol 8.1 mg

Sodium 166.6 mg

Potassium 24.9 mg

Total Carbohydrate 0.5 g

Dietary Fiber 0.1 g

Sugars 0.1 g

Protein 1.6 g

Guilt Free Chips

Making these guilt free, low carb chips is more of a method than a recipe. The technique is very simple and only your imagination will limit the flavor combinations.

Begin by purchasing an assortment of your favorite low carb wraps, tortillas and flatbreads. There are some very good choices on the market. Look for a high fiber content with a low net carb. The size of the wraps you choose doesn't matter. I have used everything from 10" round wraps to 6" round wraps and long, rectangular flatbreads. Look for a little variety in flavor also. I have found a few great whole grain, spinach and even tomato in my supermarket.

To make these chips you'll need 2 tablespoons of egg whites, lightly beaten to break up, a small pastry brush, vegetable spray and an assortment of your choice of toppings like sesame seeds, poppy seeds, flax seeds, fennel seeds, garlic and onion powder, dried onion flakes, dried herbs like rosemary and thyme, grated cheeses like Parmesan, pecorino romano or cheddar. You can also try a squeeze of fresh lime juice across the top and sea salt if your diet allows. As you see, the combinations are almost endless. I've even made a sweet version with Splenda and cinnamon and you could add a sprinkle of ground nuts to that, too.

So, here's what you do. Lightly coat a sheet pan with vegetable spray. Take one of your wraps and brush the top with egg white. You won't need too much. Sprinkle with your choice of toppings. When you are done, lightly spray the top with vegetable spray. Using a sharp knife slice the wrap into strips and then cut the strips into rectangles about 2" by 1". The amount you get depends on the size of the wraps. I probably averaged about 2 dozen chips from a large 10" round wrap. Place each chip on the sheet pan, making sure they do not touch. Bake in a preheated 400' oven for anywhere from 4 to 8 minutes, again depending on the wrap. I tried baking two kinds of wraps together on a sheet pan but the timing was different for each so you should make your batches accordingly. Of course, it doesn't matter if the same kind of wraps have different flavored toppings on them. They will crisp up quickly and can go from crispy to burnt very fast so make sure you keep an eye on them. Remove and try and let them cool before you begin munching on them.

To figure out the carbs in your chips just subtract the dietary fiber from the total carbohydrate on the nutrition label. This will give you the net carb amount and you may already be used to doing this for your regular meals. Now, just divide your net carbs by the number of pieces you cut from each wrap. This will give you the approximate net carbs for each chip. It does vary slightly as the size of each chip may vary but it will give you a good estimate. It will be a very tiny number. This is really easy to do. Just remember to keep track of the different types of wraps you are using as the carbs will be different. The wraps I used yielded me an average of 0.29 grams net carbs in each chip so I decided to make a serving 12 chips, which equaled only 3.4 grams of net carbs. I calculated the vegetable dip at a 2 tablespoons per serving and that has a total of 1.5 net grams of carbs. This makes the grand total for this wonderful chips and dip snack 4.9 grams of net carbohydrate. It is a very nice portion size with an ample amount of dip for the one dozen chips.

So, it's pretty easy to make your own chips and I highly recommend that you give this a try. You'll be so happy with the delicious outcome and you'll be thrilled to have these healthy, baked, low carb chips in your life to enjoy anytime.

A single serving of Vegetable Dip and Chips...

Vegetable Dip and Guilt Free Chips

Having a holiday party this year? Maybe you're going to one and you'd like to bring something that everyone will love and you'll be able to nibble on guilt free and feel good about it? Well then, this vegetable dip is just what you're looking for. Pair it with my chips recipe, or rather technique, and you'll be happily munching the night away. Both are easy to prepare and the dip makes an ample amount for a party. I hope you enjoy.

Vegetable Dip

Ingredients:

1 1/2 cups low fat sour cream

1 cup reduced fat mayonnaise

2 Tbsp. fresh dill, chives, parsley or tarragon (or any combination to equal 2 Tbsp.), chopped

1/2 cup carrots, chopped fine

1/4 cup celery, chopped fine

1/4 cup radish, chopped fine

1/2 cup scallion, chopped fine

1/2 cup sliced water chestnuts, chopped fine

1 - 10 ounce package frozen chopped spinach, thawed and drained well

2 Tbsp. white horse radish, drained

salt and pepper

Chop the vegetables as fine as possible. Blend all ingredients in a large bowl and season to taste with salt and pepper if desired. Chill for about 1 hour to marry flavors. Makes 4 1/2 cups.

Nutrition Facts

36 - 2 Tablespoon Servings

Amount Per Serving

Calories 33.3

Total Fat 2.8 g

Saturated Fat 0.8 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.4 g

Cholesterol 3.9 mg

Sodium 68.6 mg

Potassium 47.5 mg

Total Carbohydrates 1.8 g

Dietary Fiber 0.3 g

Sugars 0.1 g

Protein 0.6

Note ~ If you prefer to use whole fat sour cream and mayonnaise that's fine. It will just increase your total fat but it will decrease the carbohydrate even more.

Mini Lobster Rolls

A delightful, single bite hors d'oeuver for your holiday party this year, in a small crispy package. My take on the classic Chinese crab rangoon this roll can be made with your choice of either fresh cooked lobster meat or the more economical surimi lobster meat. The surimi lobster gives these rolls great flavor but adds a few carbohydrates while the lobster meat has less carbs but adds sodium, potassium and cholesterol. The choice is yours depending on your preferences and pocketbook.

Lately, the question of how to estimate how many hors d'oeuvres will be needed for a cocktail party has come up. I learned a simple formula years ago and I think it works out quite well. You can estimate one piece per guest for every ten minutes of the cocktail party. If you are estimating hors d'oeuvres to enjoy with drinks before dinner then you can figure on about one per guest for every twenty minutes of your cocktail hour.

These Mini Lobster Rolls will go quickly and will please any crowd. The recipe sounds like it makes a lot but in reality they will just disappear before your eyes. I hope you enjoy.

Mini Lobster Rolls

Ingredients:

4 ounces cream cheese, at room temperature

2 Tbsp. heavy cream

1 Tbsp. fresh tarragon, chopped

1 Tbsp. fresh ginger, grated

1/4 tsp. white pepper

1/4 cup scallions, chopped

1/4 cup water chestnuts, chopped

8 ounces fresh cooked lobster meat or surimi lobster substitute

45 wonton wrappers

canola oil for frying

Place all ingredients, except the wonton wrappers, in the bowl of a food processor and pulse until smooth and combined. Transfer mixture to a small bowl.

Place the wonton wrappers, a small bowl of water and the lobster mixture on your workstation. To make the roll, using your fingers moisten all four edges of a wonton wrapper with the water. Spread one teaspoon of the lobster mixture across the bottom of the wrapper, leaving about a 1/4" border on the bottom and both sides. Fold the left and right sides in and lightly press down on the wrapper above the filling. Make sure the top is moistened. Starting at the bottom, roll the wrapper jell-roll style all the way to the top and seal. Place on a sheet pan that has been lined with parchment or wax paper. Repeat this process to use up all of the ingredients.

Fill a large, heavy bottom dutch oven no more than halfway with canola oil. Place a thermometer on the side of the pot so that the tip does not touch the bottom so your temperature reading will be accurate. Heat oil on high to 365'. Working in small batches drop rolls into the hot oil with a spider or slotted spoon. Cook until golden brown. Remove with the spider to a cooling rack that has been set inside a paper towel lined sheet pan. Repeat this process to cook all rolls.

Nutrition Facts Using Surimi Lobster Substitute

45 Servings

Amount Per Serving

Calories 39.0

Total Fat 1.5 g

Saturated Fat 0.7 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.5 g

Cholesterol 6.2 mg

Sodium 60.3 mg

Potassium 14.1 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.2 g

Sugars 0.1 g

Protein 1.6 g

Note ~ If you prefer you can make these more substantial by by placing one scant tablespoon of lobster mixture in the center of the wonton wrapper. Fold in half by drawing two diagonal corners together forming a triangle. Press lightly to seal all edges. The nutrition facts will be changed and the total carbohydrates will be increased by one gram. By using this method you'll have a more significant hors d'oeuvre instead of a bite sized piece. This recipe will yield about 15 or so pieces.

Chocolate Dipped Apples

Another delightful confection to tickle your taste buds. Tart Granny Smith apples cut into thick slices and dipped in my special sugar free milk chocolate recipe then rolled in your favorite chopped nuts. This is a terrific little dessert, snack or even a great holiday gift for your favorite diabetic. Quick and easy to make you'll want to add these on your list of goodies for the holiday season. I hope you enjoy.

Chocolate Dipped Apples

Ingredients:

2 ounces unsweetened bakers chocolate (2 squares), chopped

2 Tbsp. unsweetened cocoa powder

3/4 cup Splenda

3/4 cup heavy cream

3 1/2 cups Granny Smith apples, sliced thick (about 3 large apples making 8 slices each)

1 cup dry roasted peanuts, chopped fine (or your favorite nut)

Combine the chopped bakers chocolate, cocoa and Splenda in a medium sized bowl. Heat the cream in a small sauce pan until it begins to bubble. Pour over the chocolate mixture and whisk to combine. Make sure that everything has melted and has combined. Let cool slightly, about 10 minutes.

Dip the apples into the chocolate about half way up and let the excess drip off. Roll all sides in the nuts to coat and place on a large wax paper lined dish in a single layer. Repeat until all ingredients are used. Refrigerate for at least 2 hours or until chocolate firms.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 83.6

Total Fat 7.1 g

Saturated Fat 2.9 g

Polyunsaturated Fat 1.1 g

Monounsaturated Fat 2.7 g

Cholesterol 10.2 mg

Sodium 3.9 mg

Potassium 90.5 mg

Total Carbohydrate 5.8 g

Dietary Fiber 1.5 g

Sugars 0.3 g

Protein 2.0 g