Tag Archives: ketogenic

Low Carb Black Beanless Soup

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Low Carb Black Beanless SoupLow Carb Black Beanless SoupLow Carb Black Beanless Soup.  Finding myself a bit under the weather and not wanting to come up with a dinner, I decided to try to come up with a new soup.  Whoever knows what appeals to someone who is miserable but black bean soup came to mind and the idea of my having black beans, or any other beans for that matter was a joke but I wanted something with a strong cuminy flavor.  I already had all the common vegetables in the fridge so…I got them out and started this so easy low carb black beanless soup recipe.  If I had half a brain the day I did this I would have put some shredded pork into it but since the brain had gone missing, I missed my opportunity.  It is however something I would highly recommend and will not add any carbs. Not many calories but the flavor is…terrific.

This is going to make a pot-load of soup so either make ½ the recipe or make it for a large crowd.  Remember, I made this because I was sick and going to eat it for more than several days and…I only made a ½ recipe.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Black Beanless Soup
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Ingredients
  1. 4 Slices Bacon (About ¼ Lb) Sautéed & Crumbled (Reserving Bacon Grease In Pan)
  2. 2 C Riced Cauliflower
  3. 1 C Finely Chopped Celery (About 2 Large Ribs)
  4. 1 C Finely Chopped Red Pepper
  5. ½ C Finely Chopped Onion
  6. ½ C Finely Chopped Carrot (About 1 Small)
  7. 4 C Water (Or Chicken Stock)
  8. 1 T Chicken Base***
  9. 1 T Cumin + More To Taste
  10. 1 T Pickled & Chopped Jalapenos
  11. 1 T Pickled Jalapeno Juice
  12. 2 t Crushed Thyme
  13. One Can Small Diced Tomatoes
  14. 1 Sliced Avocado (Garnish)
  15. Green Onion Tops (Garnish)
  16. Lime Wedges (Garnish)
  17. Cilantro (Garnish)
  18. Dollop Crème Fraiche Or Sour Cream (Optional As Garnish)
  19. Freshly Ground Pepper
Instructions
  1. In a large pot sauté bacon, remove, reserving grease.
  2. Add celery, red peppers, onions, carrots, & thyme and sauté 8-10 minutes.
  3. Add water, chicken base, (or stock) riced cauliflower, cumin, jalapenos & juice, and the juice from the tomatoes + ½ of the tomatoes, reserving the rest.
  4. Bring to simmer and cook until vegetables are soft.
  5. Take out about ½ of the vegetables, add back bacon, and with a stick blender, blend until mostly pureed. Add back vegetables and reserved diced tomatoes, bring to temperature, and garnish as desired.
  6. 8 Servings
  7. 65 Calories, 3.5g Protein, 2.6g Fat, 7.1g Carbs, 2.2g Fiber, 4.9g Net Carbs
Notes
  1. For added fat, drizzle a little olive oil over soup.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Coffee Laced Chocolate Cake

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Low Carb Coffee Laced Chocolate CakeLow Carb Coffee Laced Chocolate CakeLow Carb Coffee Laced Chocolate Cake.  No, not a coffeecake,  a low carb coffee laced chocolate cake with a coffee whipped cream icing.  I made a high carby version of this cake for many years but that all stopped abruptly when 9½ years ago I was handed the diagnosis of diabetes and life was suspended…for about a day.  I am so lucky to have worked in kitchens all over the country and coupled with my (at the time) knowledge of what the Atkins Diet had been back in the 70’s (I lived it) I have been able to pull this website together with over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes.  I have mostly chosen to concentrate on things not related to desserts but this cake is so good and so easy I have decided to post it and yes, I do have other desserts and here are just three:  Pecan Sandy Bars,  Cinnamon Flan, and Butter Pecan Mousse which actually tastes exactly like the ice cream of the same name.

Anyway, I digress.  This is a super easy cake to make assuming you have the ingredients.  I used to make this in round pans with the frosting in between split layers but again, for ease I have put it into a square pan and only frosted the top. You may do it as you wish.

I want to take a minute to remind you that if you are going to do much baking, it is important to use professional pans.  I use the pan sizes listed here and they are one of the best kitchen and baking investments you will ever make. If, you decide to test some of the baked items on this site by making a ½ recipe here is a little trick and um yes, I do it all the time.  Example: If a recipe calls for a 10”x10” Pan which has 100sq” then the half pan would be the 7”x7” at 49sq”

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Chocolate Coffee Cake
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Cake
  1. 2 C Finely Shredded Zucchini
  2. ½ C Coconut Flour
  3. ½ Cup Cocoa Powder
  4. 1 C Allulose***
  5. 12 Drops Liquid Sucralose***
  6. ¼ C Hot Water
  7. 2 t Coffee Powder
  8. 2 t Baking Powder
  9. ¼ C Melted Butter
  10. ¼ C Melted Coconut Oil
  11. 4 Eggs
  12. 2 t Vanilla
  13. ¼ C Sour Cream
Topping
  1. ½ C Heavy Whipping Cream
  2. 1 t Vanilla Extract
  3. 2 Drops Liquid Sucralose*** (Or Sweetener of Choice)
Instructions
  1. Preheat oven to 350°.
  2. Mix coconut flour, cocoa, and baking powder.
  3. Beat eggs, sour cream, coconut oil, and butter.
  4. Mix hot water with coffee powder and add sucralose.
  5. Beat in Allulose, vanilla, and coffee water until well blended and mix into dry ingredients.
  6. Quickly stir in zucchini and pour into a buttered 8”x8” pan.
  7. Bake for about 35-40 minutes or until toothpick inserted in center comes out cleanly.
  8. Cool completely.
  9. Whip cream, add vanilla extract and sweetener and top cake.
  10. Dust with a bit more coffee powder.
  11. 12 Servings
  12. 183 Calories, 4.0g Protein, 15.9g Fat, 6.5g Carbs, 3.4g Fiber, 3.1g Net Carbs
Notes
  1. Don't dilly dally around after you have added the zucchini. Get it into your pan and into the oven quickly.
  2. If your zucchini begins to give up some of it's liquid after you have grated it, then squeeze it as best you can before adding it to the cake batter. I just wait to grate mine until I'm ready to fold it into the batter.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Chicken Soup

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Low Carb Chicken SoupLow Carb Chicken Soup. There is not anything much more satisfying than a bowl of low carb chicken soup after a hard day’s work and this will not disappoint.  It’s hearty, stick to your ribs, has all the flavors, and none of the carbs, and made rich with the addition of 40% heavy cream.  This has been a restaurant trick for a long time but I think because of the fat fear mongering that is going on to this day, people have been afraid to use it and happy to not think about it when served in a restaurant.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Chicken Soup
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Ingredients
  1. 1 Whole Poached & Pulled Chicken (Or Pulled Cooked Rotisserie Chicken)
  2. 3 T Butter
  3. 1 Cup Sliced Mushrooms
  4. ⅓ C Water (Or Chicken Stock)
  5. 1 C Diagonally Thinly Cut Celery
  6. ½ C Finely Chopped Carrot (Mostly For Color)
  7. ½ C Finely Chopped Onion
  8. ⅓ C Chopped Roast Red Pepper
  9. 2 T Green Onion Tops
  10. 2 T White Wine
  11. 1 t Poultry Seasoning
  12. 2 t Chicken Base***
  13. 2 C Heavy Cream
  14. 3 C Water (Or Chicken Stock)
Instructions
  1. In large pan, sauté mushrooms in 2 T butter. Set aside.
  2. Melt last 1 T butter, add liquid, wine, carrot, onion, celery, chicken base, & poultry seasoning and cook until tender 5-7 minutes. Add more stock as necessary.
  3. Add roasted red pepper, green onion tops, mushrooms & heavy cream and bring to simmer.
  4. Add chicken and simmer until hot.
  5. Thin with liquid (stock) as necessary.
  6. Serve with lots of freshly cracked pepper.
  7. 8 Servings
  8. 312 Calories, 3.2g Protein, 29.6g Fat, 2.7g Carbs, 0.8g Fiber, 1.9g Net Carbs
Notes
  1. If using a commercial chicken stock only add chicken base to taste as the stock will probably have lots of salt.
  2. Now that you have the basic recipe you can delete and/or insert you own herbs to suit your tastes.
  3. And oh yeah, leftover frozen turkey works just as well for this dish.
  4. I find it quite satisfying to pull a whole chicken and if you poach and pull 2-3 chickens at once you will save a lot of time when next you want to make this or any other dish calling for pulled chicken.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Crispy Pork Belly

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Keto Crispy Pork BellyKeto Crispy Pork BellyLow Carb Crispy Pork BellyLow Carb Crispy Pork BellyKeto Crispy Pork Belly. When eating keto or zerocarb actually leads to crunchy. Oh, I don’t mean a bit of crunch, I mean probably the crunchiest food on earth-Pork Skin. The first time I ever had this most exquisite of foods was about 30 years ago.  We were on Vancouver Island in the Chinatown area of Victoria and ducked into some funky little hole in the wall restaurant.  You know how it is, nobody speaks English, I’m just trying to find out what this pork belly stuff is before I order some of it.  One thing led to another and with zero understanding of what I was ordering, I pulled down my pants, took a chance, closed my eyes, and ordered it anyway.  I am here to tell you that to this day I have never had anything that compared to that first bite of what we now call keto crispy pork belly.  I truly thought if there was a heaven, I had just entered the kingdom.  So…life happens and though from time to time I would try to find this pork belly again, I never did until one day…I decided to make my own. 

Now I have had and made my own chicharrones but they are not the same.  They are of course fabulous in their own right but absolutely not the same as a keto crispy pork belly even though they are both made with the same product.  Since I had come up with my own Low Carb Hoisin Sauce a while ago this had been percolating and I have had it more than a couple of times now.  Because I can, I serve it with hoisin but I wanted to not only make it very easy for you but to also give you the authentic Chinese version which is the easiest way imaginable.  And this is maybe one of the best things of all here:  These succulent little bits of keto crispy pork belly goodness can be…gasp…eaten with your fingers. If you don’t have the same Norpro tenderizer I have then you can use a fork to pierce the skin and it will just take a bit more time and elbow grease and some say you don’t even need to pierce the skin.

I have shown keto crispy pork belly with 3 pieces as an appetizer and 6 pieces as a dinner.  If you think you can eat more than 6 pieces, I would advise trying 6 pieces to begin with and then going for more.  It is tempting to eat more but an hour or two later they will sneak up on you and you will feel full beyond belief.  I mean let’s face it, you will be eating nearly all fat.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Crispy Pork Belly
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Ingredients
  1. 1½-2 Lbs Skin On Slab Of Pork Belly (I Get Mine In A Vietnamese Grocery)
  2. ½ t Five Spice Powder
  3. ½-1 t Salt
Instructions
  1. Put pork belly meat side down on a plate lined with a paper towel leaving skin uncovered for 2-3 days. The skin will get really hard and this is what you want.
  2. On the day of cooking bring belly to room temperature.
  3. With skin up and using the tool shown or a sharp fork, pierce the skin many times.
  4. Turn belly skin side down and score into what will be 24 pieces. Not only does scoring aid in portion control, (who needs that anyway)? It also keeps it from humping or twisting.
  5. Mix, spread, & rub salt & powder into cuts over belly bottom only.
  6. Make an envelope out of foil and place belly skin side up inside. DO NOT COVER.
  7. Heat oven to 450°.
  8. Place belly into oven for 35 minutes and DON'T open the door.
  9. Turn down heat to 350° and continue cooking for another 30-40 minutes. Again DON'T open the door.
  10. Turn off oven and leave belly alone for another 15 minutes.
  11. Remove from oven and with skin side down and using a large knife, (chef's knife is best) begin cutting through the scores and into the skin. You are going to need a little pressure to push through the crispy skin.
  12. 8 Servings As Appetizer
  13. 240 Calories, 13.0g Protein, 21.0g Fat, 0.0g Carbs, 0.0g Fiber, 0.0g Net Carbs
  14. 4 Servings As Dinner
  15. 480 Calories, 26.0g Protein, 42.0g Fat, 0.0g Carbs, 0.0g Fiber, 0.0g Net Carbs
Notes
  1. Don't go nuts with the five spice powder or salt. A little dab will do ya.
  2. If by some chance the skin is not totally crispy don't worry as all is not lost. You can turn on the broiler and broil for 1-2 minutes but be careful because at this point it is easy to scorch it.
  3. Of course you can use a larger slab of belly for more people.
  4. If you think you want the Norpro tenderizer, I ordered it through my local hardware store for $7.00. Not a well know item but I think most any hardware store can order it for you.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Roasted Tomato Bisque

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Keto Roasted Tomato BisqueLow Carb Roasted Tomato BisqueKeto Roasted Tomato Bisque. Not many more foods evoke the memories of childhood better than tomato soup and keto roasted tomato bisque will do the trick. That little blob of white in the soup is Crème Fraîche because I had it and a dollop of sour cream does the trick too.  One of the nice things about this low carb roasted tomato bisque is the way you can “soup” it up.  It can be plain Jane or you can add herbs and spices for a variety of different flavors.  Have it plain the first day and with basil or Italian Herbs with garlic the next. There are unlimited possibilities.

See that little hank of green stuff?  I was in the produce department at my local grocery and my friend David was trimming the tops off the fennel into a a box so, I ask him if I could have a little of the garbage.  He looked me straight in the eye and said “Deborah, call it what it really is and by its proper name.  We call it compost.”  So there it is, my soup is garnished with “compost”… and it was delicious.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes .

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Tomato Bisque
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Ingredients
  1. 1 C Finely Chopped Onion
  2. 1 C Finely Chopped Carrot (About 1 Medium)
  3. 1 C Finely Chopped Celery (About 1 Large Rib)
  4. ¼ C Butter
  5. 4 C Water
  6. 1 T Chicken Base***
  7. Two Cans Diced Fire Roasted Tomatoes
  8. ½ C Heavy Cream
  9. Freshly Ground Pepper
  10. 8 T Olive Oil
  11. Parmesan Cheese (Optional As Garnish)
  12. Dollop Crème Fraiche Or Sour Cream (Optional As Garnish)
Instructions
  1. Add butter to pot, melt, add all vegetables, and sweat for about 8-10 minutes.
  2. Add water & chicken base, cover and simmer until vegetables are soft.
  3. Add tomatoes and heat.
  4. With an immersion blender, whiz until smooth, add heavy cream and bring to temperature.
  5. Drizzle 1 T olive oil each cup soup and garnish as wanted.
  6. 8 Servings
  7. 263 Calories, 1.1g Protein, 25.8g Fat, 6.7g Carbs, 2.2g Fiber, 4.5g Net Carbs
  8. 6 Servings
  9. 350 Calories, 1.5g Protein, 34.4g Fat, 8.9g Carbs, 2.9g Fiber, 6.0g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Lemon Bacon Scallops

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Low Carb Lemon Bacon ScallopsLow Carb Lemon Bacon ScallopsLow Carb Lemon Bacon ScallopsLow Carb Lemon Bacon ScallopsKeto Lemon Bacon Scallops.  If there is one driving force in any restaurant, it is to get and keep repeat customers by making drool worthy food which will bring them back with the memory of that food.  These keto bacon lemon scallops are one of those foods and yes, they are truly drool worthy, extremely easy to make and easy to impress with.  I have listed them as an appetizer and 5-6 of them make a terrific lowcarb keto dinner.

Here in Portland, OR I have had more than several restaurants that have done this to me and guess what.  I return-again and again and again.  In my case it is usually a sauce that goes with a steak.  Of course it’s not the steak that’s memorable but the sauce that showcases the steak and maybe think a simple Béarnaise or a lemony Buerre Blanc.  The next time I return they have some equally different sauce and I am hopelessly hooked.

I showed you the label from my scallops packaging because I always find it rather amusing that I live on the Left Coast and (all) the scallops here come from the East Coast and if I were to eat totally locally, I would never get these succulent morsels of delight.

An important note about scallops:  Don’t be afraid to ask if they are DRY or “soaked” (wet) because it makes all the difference in the world.  Yes, they are expensive, but DRY scallops are the only thing to buy. Soaked, as denoted by the name, have been subjected to sodium tripolyphosphates (STTP) for several reasons but the biggie is additional profit. Scallops are naturally about 75% water by weight and by adding an additional 10%-12% water & chemicals, at least to this person’s senses, is out-and-out cheating let alone rendering them uselessly mired in a milky water and which makes them impossible to sear.  I don’t know about you but I am not interested in paying $20.-$25. per pound for water and chemicals.  The same goes for most commercial chicken.  It has also been injected with sodium tripolyphosphate, is watery, and can’t be fried very successfully as it sputters and spatters when the water hits the hot frying oil.  If you are interested, here is a good read about Sodium Tripolyphosphates and how you may be being cheated.  It may not be much in one little shrimp or one little scallop but when taken in the totality of the whole of the fishing, ham and poultry industries it is probably in the billions of dollars per year. Scary.

Lastly, I would advise always buying fresh, never frozen, scallops because freezing and thawing will form ice crystals drawing out natural liquids and make them difficult to cook properly.  Nature has a way of taking care of itself, if left to its own devices, and freezing them is not natural.  Buy what you need and don’t ever freeze them.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Lemon Bacon Scallops
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Ingredients
  1. 8-12 Room Temperature Large Scallops Or About 1 Lb.
  2. 1 T Butter
  3. 4 Slices Cooked & Crumbled Bacon (Save Fat For Another Use)
  4. ½ C Heavy Cream
  5. 2 T Lemon Juice
  6. 2 T Parmesan Cheese
  7. 1 T Dried Chives (Yes, Fresh Are Terrific Too)
  8. 1½ t Chicken Base*** (Your Salt)
  9. 4 Thinly Cut Lemon Slices
  10. Freshly Ground Pepper At Service
Instructions
  1. Cook and crumble bacon. Set aside. (Save Fat For Another Use)
  2. Bring butter to beginning to brown in a hot sauté pan, place scallops in butter, and depending on size, sear about 1½-2 minutes without moving them.
  3. Turn, sauté another 1½-2 minutes, and immediately plate with a slice of lemon.
  4. Turn down heat, add heavy cream, lemon juice, chives, bacon, & chicken base and reduce slightly.
  5. Mix in Parmesan cheese.
  6. Drizzle sauce over scallops and serve with freshly ground pepper.
  7. 4 Servings
  8. 241 Calories, 11.7g Protein, 19.2 Fat, 1.7g Carbs, 0.g Fiber, 1.7g Net Carbs
Notes
  1. Make sure you have everything ready, including the bacon, as this goes very quickly.
  2. If you are using larger scallops then two per person might be enough (As an appetizer). I am a piggy when it comes to scallops so I ate three of them. As you can see in the dinner pic I scaled down to five because I also ate other things with them and yes, of course they make a drool worthy dinner too.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Yogurt Walnut Dip

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Keto Yogurt Walnut DipLow Carb Yogurt Walnut DipKeto Yogurt Walnut DipKeto Yogurt Walnut DipKeto Yogurt Walnut Dip. Another Middle Eastern food dish at its best. A friend from Dubai was staying with me for several weeks. One day we got in the kitchen and made 3 dishes and this keto yogurt walnut dip was one of them.  In the Middle East it is customary to eat communally and not uncommon for there to be many smaller dishes in which everyone at the table gets only 2-3-4 bites of 7-8-9 different foods.  It is an absolutely lovely way to eat and…you get to taste many foods in one sitting.  Each woman is complimented on not only how good the food tastes but how beautifully it is decorated.  The plate was a gift and I am now using it a lot.  My first thought when I saw it was; holy smokes, it has such a busy pattern you won’t be able to see the food.  You can see what a doofus I am. Not only does the food look great, it is enhanced by the plate and seriously how in heaven’s name would I know more than centuries of women before me. Duh.  The one slice of bread is a piece of my Low Carb Carbalose Bread.  I was out of my own Keto Yogurt the day I made this and which is why I used the labne.

It is also customary to have more food than the numbers of people are able to eat so you can imagine the leftovers which…are eaten the following morning and then into the next meal and so it goes, on and on.  The people are incensed when there is not enough food so I guess as they say;  Better Safe Than Sorry.  Not our custom here in the US but, I don’t think we necessarily have a corner on anything.

The ingredients are simple and the taste is complex.  That pepper sauce you see is Aleppo Pepper and…as this is already too long, its description is told in the Red Pepper Walnut Relish.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Walnut Yogurt Dip
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Ingredients
  1. ¾ C Full Fat Yogurt (Or Labne If You Can Get It)
  2. 6 T Toasted Small Chopped Walnuts (Divided)
  3. 2 T Aleppo Pepper Paste
  4. ¼ t Salt
  5. ⅛ t Crushed Garlic Paste***
  6. 2-3 T Olive Oil
Instructions
  1. Toast chopped walnuts.
  2. In medium bowl mix yogurt, red pepper paste, salt, garlic, and 5 T walnuts.
  3. Smear on serving plate and place last T walnuts in center.
  4. Drizzle generously with olive oil.
  5. Serve with plate of low carb veggies and bread if using.
  6. 6 Servings
  7. 144 Calories, 2.2g Protein, 14.9g Fat, 2.4g Carbs, 0.6g Fiber, 1.8g Net Carbs
Notes
  1. Please do take the time to toast the walnuts as it makes a huge difference in the end product.
  2. I doubt you have access to Aleppo Pepper Paste and a really good substitute is Ancho Chile Powder with a bit of salt. It has about the same heat profile (not hot).
  3. If you do end up with the chili powder add two parts powder to one part water or olive oil, mix, and allow to sit until it thickens. Include a bit more salt in the recipe as Aleppo pepper is dried with salt.
  4. Recipe easily doubles.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Eggplant Soup

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Low Carb Eggplant SoupLow Carb Eggplant SoupLow Carb Eggplant Soup

Low Carb Eggplant SoupLow Carb Eggplant Soup.  Rich, thick, low carb eggplant soup with lots of olive oil and even more flavor. This soup has it all. Bottom center is how I usually sauté my eggplant so please pardon me, but I had to show off my deluxe 12″ aluminum foil sauté pan cover.  I made it about 6-7 years ago and have kept and used it over and over again because…it works.  Some of you may laugh, and rightly so, but I consider myself a minimalist when it comes to kitchenware and this is just a good example.  Where do I store it?  Glad you asked and it rests in my dishwasher along with various other things because in over 16 years…I have never actually used the dishwasher for its intended purpose.  Yep, I’m one of those rare nut cases that actually loves to do my own dishes.  If you want to see another oldie pan I bought for .10 at a garage sale check out the Carbalose Flour Butter Cream Biscuits recipe.  That baby is about 25-30 years old and I am not about to ever let it go.  I later found out it originally went inside a toaster oven and I barely knew what a toaster oven was, let alone owned one.  Bottom right is how I ate it again with za’atar and black seeds. No one expects you to eat it this way as almost no one has these very Middle-Eastern/African/Greek spices but if by some chance you do, use them as they are the absolute perfect topping for this low carb eggplant soup.

If you have access to it and you don’t want to cook fresh, then jarred roasted eggplant is actually a better way to go with this recipe and it is what I use now. Would probably use about 2 cups total.

Of further interest, this soup is good either cold, warm or hot just like Low Carb Vichyssoise.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Eggplant Soup
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Ingredients
  1. 2 Eggplants Peeled And Sliced Lengthwise
  2. ¼ C Olive Oil
  3. 1 Chopped Medium Onion
  4. 5 Celery Stalks Finely Chopped
  5. 5-6 C Water (Or Chicken Stock)
  6. 3-4 t Chicken Base*** (Or To Taste If Using Stock)
  7. 1 Can Diced Tomatoes
  8. ¼ C Dried Parsley
  9. ¼ C Cilantro Stems
  10. 2 T Crushed Garlic
  11. 1½ t Thyme
  12. 1-1½ t Ground Cumin
  13. ¼ t Cayenne Pepper
  14. ½ C Chopped Cilantro Leaves (Garnish)
  15. ¼ C Olive Oil (Garnish)
  16. 1 Tomato Cut Into Small Dice (Optional)
  17. 1-2 t Liquid Smoke (Optional)
  18. Salt & Pepper To Taste
Instructions
  1. Cook your eggplant anyway you wish to get it very soft. (See Notes) I added about ¼ C of oil to mine.
  2. Put 2 C water (or stock) with celery and onion into a good-size deep pan, cover, and simmer until celery is tender. Including eggplant, dump in rest of ingredients down to cilantro & olive oil garnish, and bring to hot. My pot is an old 3 qt. Revereware which I don't think is even available anymore.
  3. Remove from heat and with emersion stick, blend until relatively smooth and thick.
  4. Taste and season if necessary.
  5. Put into large bowls, add small diced tomato if using, place cilantro, and drizzle with olive oil.
  6. 8 Servings
  7. 169 Calories, 2.0g Protein, 14.2g Fat, 10.4g Carbs, 3.6g Fiber, 6.8g Net Carbs
Notes
  1. I used about a T of reserved diced tomato as garnish under the cilantro and it was surprisingly tasty so I would suggest you do the same.
  2. There are several other ways to cook your eggplant. One is to peel, chop, and sauté it in olive oil. I ended up having to cut it up anyway or, you can bake it peeled in the oven until soft and squeeze out the guts. I find that you lose a bit of eggplant by doing it this way.
  3. If you are using plain chicken stock, you will definitely have to use more salt.
  4. You may make this thinner by adding a little more stock or water as it is naturally very thick on its own.
  5. I did not add liquid smoke originally and if you don't have it don't worry as it is not an essential ingredient. It just goes well with eggplant. I tried it the next day in another bowl and I would now always use it.
  6. If you don’t have an emersion stick or a large blender do not attempt to make this soup as it is my belief if you put it into a processor it might make a mess…and I could be wrong but better wrong than sorry.
  7. I also garnished my soup with za'atar and black seeds and my oh my. As good as this soup is, they enhanced it tremendously.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Mung Bean Sprouts Carbonara

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Low Carb Mung Bean Sprouts CarbonaraLow Carb Mung Bean Sprouts Carbonara.  Yes, you can have an Italian dinner this evening.  No, you don’t need to go to the Olive Garden to get it.  Pasta carbonara is one of the truly classic Italian dishes and it does not need to be made with high carby pasta.  We are going to use mung bean sprouts instead and by the time we are finished, I doubt you will be able to tell much difference.  Traditionally, carbonara does not have cream in it but no fear, it is really good and does make the meal more hearty.  Hopefully you can find a good pancetta but if not, a good quality smoked bacon will work as a decent stand-in.

Low carb mung bean sprouts carbonara is an extremely low carb but more importantly, high fat recipe.  This is keto at its best and in my humble opinion, very healthy trading about 50g carbs in a pasta for about 7g in sprouts so, the choice is yours. That big beautiful display of basil?  I kid you not, I. Ate. It. All.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Mung Bean Sprouts Carbonara
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Ingredients
  1. 1 Lb Sprouts
  2. 10-12 Oz Pancetta Or Bacon
  3. ¾ C Heavy Cream
  4. ¼ C Water + More If Necessary
  5. 3 Egg Yolks
  6. 1 C Parmesan Cheese
  7. ¼ C Chopped Basil
  8. 1 t Chicken Base***
  9. Lots Of Freshly Ground Pepper
Instructions
  1. Sauté bacon or pancetta in large pan then drain all but ¼ C fat. Set aside.
  2. Bring pot of water to just under boiling, dump in sprouts and simmer about 5-6 minutes or until just beginning to turn limp. Drain, reserving 1 C liquid.
  3. Mix heavy cream and egg yolks and add to reserved fat.
  4. Add ¼ C reserved water, Parmesan cheese, chicken base and heat.
  5. Add sprouts and bacon to heat.
  6. Add more water to desired consistency.
  7. Plate, garnish with basil, a little more cheese and tons of freshly ground pepper.
  8. 4 Servings
  9. 591 Calories, 28.9g Protein, 47.6g Fat, 8.4g Carbs, 1.6g Fiber, 6.8g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Ginger Green Onion Garlic Sauce

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Low Carb Ginger Green Onion Garlic SauceLow Carb Ginger Green Onion Garlic SauceLow Carb Ginger Green Onion Garlic SauceLow Carb Ginger Green Onion Garlic Sauce.  Often enough I don’t have much to say about a recipe and this is one of those times.  It’s just one of those sauce recipes that should be cycled through your repertoire every once in a while for something a little different.  It is piquant and low carb ginger green onion garlic sauce goes with just about any meat or fish and as it packs a punch, it does not take much of it.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Ginger Green Onion Garlic Sauce
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Ingredients
  1. ½ C Sliced Green Onion Tops
  2. 2 T Minced Shallots
  3. 2 t Crushed Garlic
  4. 1½ t Powdered Ginger
  5. ¼ C Olive Oil
  6. ½ t Salt
  7. Pepper To Taste And Remembering that Ginger Can Be A Bit Spicy
Instructions
  1. Cut green onions.
  2. Mince shallot.
  3. Add all ingredients to a small processor and pulse to desired consistency and it should not be pulverized.
  4. Allow ingredients to marry on the counter for at least several hours and do not refrigerate.
  5. 4 Servings
  6. 132 Calories, .05g Protein, 14.1g Fat, 2.5g Carbs, .5g Fiber, 2.0g Net Carbs
Notes
  1. Ooh, I just love easy tasty recipes and this is one of them.
  2. It will get better the longer you let it sit on the counter.
  3. Depending on what you are serving this with, you might add as a table condiment, some tamari, or fish sauce.
  4. I put mine with chicken thighs so I didn't use either of them.
  5. Add a little sugarfree rice wine vinegar and you have a really good salad dressing.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Beef Fajita Crêpes

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Low Carb Beef Fajita CrêpesLow Carb Beef Fajita CrêpesLow Carb Beef Fajita CrêpesLow Carb Beef Fajita CrêpesLow Carb Beef Fajita Crêpes. So, if you can have Low Carb Fajitas on a large cheese tortilla why couldn’t you have it inside a zero carb crepe?  I hope this is proof that you can.  All the flavor and none of the carbs in a flour tortilla and they are very easy to make.  If you happen to end up with any  of the meat-pepper mix, it makes a terrific breakfast with an egg or two on top and if truth be told, I try to always make a little extra to have a couple of days later for dinner.  You will need one recipe of 12 Flaxseed Meal Crêpes for your low carb beef fajita crepes.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Beef Fajita Crêpes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes
  2. 1 Lb Good Steak Meat Cut Into ¼” Pieces & Then Into Thin Strips. (I Used A Flat Iron Steak)
  3. 1 Onion Sliced Into Slivers
  4. 1-1½ Lbs Red, Yellow, Or Orange Pepper Seeded And Slivered (I Mix Mine If I Have Them)
  5. 3 T Olive Oil (Divided)
  6. 1 T Lime Juice
  7. 1 t Crushed Garlic
  8. ½ t Chili Powder
  9. ½ t Cumin
  10. ½ t Oregano
  11. ½ t Pepper Flakes
  12. ½ t Salt
  13. ½ t Pepper
Instructions
  1. In large bowl mix 1½ T oil, lime, garlic, and all spices/herbs. Add meat, massaging mix into the meat.
  2. Add rest of oil to sauté pan and cook peppers & onions until softened. Set aside.
  3. Add meat to sauté pan and quickly cook only until just seared. Over cooking meat will always toughen it. Add peppers and onion back to meat just to heat.
  4. Lay out crêpes, add meat-pepper mixture and roll.
  5. Serve with side condiments of your choice.
  6. 6 Servings 2 Each
  7. 486 Calories, 31.7g Protein, 35.3g Fat, 11.4g Carbs, 6.0g Fiber, 5.4g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Lox And Cream Cheese Crêpes

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Low Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese CrêpesLow Carb Lox And Cream Cheese Crêpes.  I haven’t had any lox for a long time and it’s not because I don’t love it, it’s because I already have so many other wonderful lowcarb things to eat.  Life is not boring in the small village of Kruegerville. I would normally have this concoction on one of my Low Carb Carbalose English Muffins but this is an even lower carb keto version without the Carbalose Flour.  Nearly all the same ingredients, just presented in a different form so instead of even the few carbs in the muffins there are zero in the crêpes.  They are easy to make and fun to eat to your heart’s content. I now have a whole catagory of Crêpes listed to the right.  Some are savory and some are sweet.  These Low Carb Lox And Cream Cheese Crêpes are very versatile and can be eaten for breakfast, lunch, or dinner and you will need a recipe of Flaxseed Meal Crêpes.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are low carb and diabetic friendly.

Lox And Cream Cheese Crêpes
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Ingredients
  1. 1 Recipe Flaxseed Meal Crêpes
  2. 16 Oz Smoked Lox (You May Use A Little Less Depending How Thinly It’s Cut)
  3. 12 Oz Softened Cream Cheese
  4. 1½ C Finely Chopped Tomato (Divided)
  5. ¾ C Minced Purple Onion
  6. ¾ C Capers
  7. Freshly Ground Pepper
Instructions
  1. Mix cream cheese with ½ C small diced tomatoes.
  2. Lay crêpes on counter and smear with the cream cheese.
  3. Sprinkle with purple onions and capers.
  4. Lay down thinly sliced smoked salmon (lox) and grind on pepper.
  5. Roll crêpes, plate, and sprinkle with additional onions & more capers
  6. Give a final grind of pepper.
  7. 12 Servings
  8. 225 Calories, 14.1g Protein, 16.7g Fat, 3.9g Carbs, 2.2g Fiber, 1.7g Net Carbs
  9. 6 Servings
  10. 449 Calories, 28.3g Protein, 33.5g Fat, 7.7g Carbs, 4.3g Fiber, 3.4g Net Carbs
Notes
  1. As you can see I plated what ended as three crêpes which I COULD NOT eat. So the picture shows three but I could barely eat two so if you can actually eat three no biggie...ya piggie.
  2. 16 oz. lox and crêpes are included in nutritionals.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/