Ingredients:

• Nonstick spray
• 2 1/2 cups cauliflower, grated (about 1/2 a large head)
• 1 large egg, lightly beaten
• 1 1/4 cups shredded part-skim mozzarella cheese
• 2 tablespoons grated parmesan cheese
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato sauce
• 1 cup grape tomatoes, sliced in half
• 2 cloves garlic, sliced
• 1/4 teaspoon crushed red pepper flakes
• Fresh basil leaves, optional

Directions:

• Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
• Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles.
• Place in a large bowl and microwave for seven to eight minutes, or until soft.
• Remove from the microwave and let cool.
• Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper.
• Once combined, pat into a 10-inch round on the prepared pizza pan.
• Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
• Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes.
• Bake in the oven until melted and bubbly, another 10 minutes.
• Top with basil before serving.

Credit:  Kim Stock

Ingredients:

• 1 cup cider or red wine vinegar (I used a mixture of both)
• 1 tbsp sweetener
• ½  tsp Davinci no sugar caramel flavor (this becomes a strong flavour if too much is used)
• 1 tbsp reduced sodium soy sauce

Directions:

• In a small jar/bottle, combine all and shake.

Play with proportions till it tastes right.
None of these things require refrigeration, so you can keep it in the cupboard.

Credit:  Deb Spence

Ingredients:

• 1 tbsp oil of choice
• 2 slices bacon, chopped
• 2 large green onions, chopped
• 2 large eggs, beaten
• 1/2 cup egg whites
• shredded Poon approved cheese

Directions:

• Preheat oven to 350º.
• Oil your muffin/pan slots with oil using a brush and set aside.
• Beat the eggs and egg whites with the shredded cheese in a medium mixing bowl and set aside.
• Using a non-stick skillet, brown the bacon.
• Add onion and sauté just until onion begins to cook/wilt.
• Remove from heat and cool 1-2 minutes.
• Add the meat mixture to the egg mixture and beat together well with a spoon.
• Using a ¼c. measuring cup, scoop up ¼ c. of the mixture into each of 8 slots.
• Pop into preheated 350º oven for about 18-20 minutes until just set and barely beginning to brown on tops.
• Remove from pans/slot with a knife tip and serve at once

Credit:  Deb Spence (for) Tina Nakeff

Ingredients:

• ¼ cup olive oil
• 1 tbsp vinegar (your favorite)
• 1 tsp chopped garlic
• 1 tbsp Dijon mustard
• 1 tsp dill (adjust to your taste)

Directions:

• Put it in the magic bullet (or blender if you have) & whip it up.

Credit:  Deb Spence for Trudy Vance Parolin

Ingredients:

• Fish (Hina uses Tilapia and Salmon)
• 2 tbsp carbquick powder or flax meal (carbquick tastes exactly like store bought battered fish)
• low salt
• 1/2 tsp black pepper
• 1/4 tsp red chilli flakes
• 1/2 garlic powder
• 1 tsp onion powder
• 1/2 whole carom seeds – crush it lightly with your fingers, it gives amazing aroma
• 1/2 tsp red chilli powder
• 1/2 thyme
• 1/2 lemon squeezed
• 1 egg and
• 1 tbsp half and half cream

Directions:

• Cut fish into pieces.
• In a bowl add dry ingredients then wet
• Mix it well and marinate your fish in this mixture.
• Oven bakes is preferable since it makes it crispy if baked on 350 for 30 minutes

* You can freeze this fish with the marinade for 15 minutes to help the flavour

Recipe for tarter sauce

• Low carb low fat mayo.
• finely chopped low sodium dill pickle.
• half lemon juice.
• finely chopped green part of spring onion
• Pinch of black, red pepper
• pinch of garlic and onion powder
• mix it well and refrigerate for 10 minutes.

Credit:  Candis Sutton presumably for Hina Panjwani

Ingredients:

• Chicken Breast – try to cut it in thin fillets so its easy to cook.
• 1/2 cup Carbquick powder
• salt (substitute)
• black pepper
• onion powder
• garlic powder
• red chili powder
• tsp oregano
• one egg
• 2tbsp cream
• canola oil

Directions:

• In one bowl, add dry spices to half cup of Carbquick and mix it well, spices should be as per the taste. I added 1/4 tsp of every thing and 1/2 tsp of red chili powder since we like it spicy.
• In other bowl, beat one egg and add 2tbsp of cream and add all the same spices.
• Make sure the chicken is dry, first put it in egg bath then roll it in dry Carbquick mixture.
• Place all the pieces on a plate and keep in refrigerator for 15 minutes.
• Add little oil to frying pan, I kept two to hurry the process and on medium flame brown the both sides, if you feel its brown but not cooked from the inside place it in the baking tray and bake it for another 20 minutes on 350F.

Serve it with coleslaw and low carb ketchup.

Credit:  Candis Sutton presumably for Hina Panjwani

Ingredients:

Crust:

• 3/4 cup ground almonds
• 1 Tbsp xylitol (or sweetener of choice)
• 2 tsp Becel light olive oil margarine
• 1 tsp cinnamon

Filling:

• 16 laughing cow cheese wedges
• 1/2 cup xylitol (or sweetener of choice)
• 2 eggs
• 1 tsp vanilla

Directions:

Crust:

• Mix all well and press into the bottom of a regular 12 count muffin tin.  I used cup liners for easy removal, and an appropriately sized cup to press it down firmly.
• Bake crusts 10 mins at 350 F.
• Pull out and let them cool as you prepare the filling.

Filling:

• Blend/whisk wet ingredients together until there are no lumps.
• Divide evenly amongst the muffin cups.
• Bake 20 mins at 350 F and then remove to cool.

You can top them as desired and eat.  They also freeze and defrost very well.

Nutrition Per mini cheesecake:

• Fat 6gm,
• Carbs 2.8 gm – Fiber 0.8gm, net carbs 2,
• protein 5 gm.

Makes 12 servings

Credit:  Leanne Brannigan

Ingredients:

• 454g Pork, butterfly steak, separable lean raw
• 2g Pepper, ground, black or white
• 2g chilies, dried, ground
• 2g Olive Oil
• 8g Salt Substitute
• 3g garlic

Directions:

Simple sausage recipe you can make at home without sausage casing.

Credit:  Peter Brittain

Think back on the days of the restaurant bread basket—endless amounts of bread with butter or olive oil delivered to your table as soon as you sat down. I have to admit; I miss the days of free biscuits, bread sticks, hushpuppies, and all other carb-heavy appetizers. Luckily for our health though, many restaurants have nixed the basket of bread entirely, or have it as an option.

In a quest to create a healthier biscuit for my pre-dinner snack, I found a perfectly portioned bite that is entirely gluten-free and less than 25 calories per biscuit. They might be small, but these little cheesy cauliflower biscuits bring a burst of garlicky-cheddar flavor every time you pop them in your mouth. You can serve them as your “bread basket” before dinner or on a platter for a fun appetizer.

Ingredients:

• 1 cauliflower head, leaves removed
• 3 garlic cloves, minced
• 1/3 cup nonfat Greek yogurt
• 1/2 cup cheddar cheese, shredded
• 2 eggs
• 2 egg whites
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Directions:

• Step 1: Make Mashed Cauliflower
  Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
• Step 2: Mix
  Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.  In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
• Step 3: Bake
  Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.  Remove from the pan, and set on a cooling rack.

Makes: 24 small Biscuits. Serving size: 2 Biscuits

Nutrition:  CALORIES 51; FAT 2.5g (sat 1.3g, mono 0.8g, poly 0.2g); PROTEIN 4.4g; CARB 3.2g; FIBER 1.0g; CHOL 36mg; IRON 0.4mg; SODIUM 227.5mg; CALC 56mg

Credit:  Rebecca Longshore  http://simmerandboil.cookinglight.com/2015/03/06/cheesy-cauliflower-biscuits/

Ingredients:

• 4 boneless chicken breasts
• 2 tbsp 1/2 fat olive oil mayonnaise
• 2 tbsp Dijon mustard (watch the sodium)
• 3/4 package mushrooms
• 2 cloves garlic, minced
• A little oil to sauté the mushrooms
• Several handfuls of spinach (large veins removed if not using baby spinach)

Directions:

• DICE mushrooms into small pieces.
• SAUTÉ garlic and mushrooms in a little oil until soft and all the moisture has evaporated.  When nearly done, add spinach to wilt.
• MIX together mayonnaise and mustard. Remove about 2 tsp of the mixture and set aside.
• ADD the mushroom/garlic/spinach mix into the remaining mayo/mustard mix and combine well.
• SLICE the chicken breasts horizontally in half ALMOST all the way through. Fill each one with the mushroom/mayo/mustard mixture. CLOSE each chicken breast and fold it together.
• RUB the remaining mayo/mustard that was set aside on top of the chicken breasts.
• BAKE at 350 for 35-40 mins

Credit:  Leanne Brannigan