Amazing Cheese Bread Sticks

20150924_090644-1I’ve been seeing a recipe a lot, but very high calories and loads of sodium. So, I did what I do: I tinkered and came up with an alternative that tastes the same, has the same texture, but cuts about 1/2 the sodium out along with 20+ calories per serving.

WARNING: this is amazingly “pizza hut old style garlic bread stick” like, so tread cautiously if you have portion control issues!

Amazing Cheese Bread Sticks 

  • 7oz finely shredded part skim, low moisture mozzarella
  • 3 T less fat chive and onion cream cheese
  • 1 large egg
  • 1tsp double acting baking powder
  • 3/4 cup (12T) almond flour
  • 1/2 tsp pink sea salt (or whatever salt)
  • 1/4tsp garlic powder

Preheat oven to 350f and line a cookie sheet with parchment or use a silpat.

Mix your dry ingredients and set aside. Beat the egg a little and set aside.

In a large microwave safe bowl, melt the mozzarella and cream cheese, stirring every 30 seconds so it doesn’t burn.

Once the cheese is completely melted, beat with a spoon until they’re blended then quickly add the egg (beat again) and the dry ingredients.

Now you can keep using a spoon or dig in with your hands and really knead this sucker until it’s well incorporated.

Eyeball or cut 10 equal sized pieces and roll into bread sticks (I got 10 approx 8-1/2″ sticks from it).

Place close together, but not touching, on your prepared cookie sheet and bake at 350 for 15 minutes.

Remove the sticks and crank the oven up to 400f.

Let the sticks cool 10 minutes, then flip them over and put back in the oven for 5 minutes.

Let cool slightly and enjoy (sensibly!) ūüôā

**Note: Let cool, then refrigerate. When ready to eat, microwave for 15 seconds. The texture is firmer and even more bread like the next day!

Nutrition Facts
Servings 10.0
Amount Per Serving
calories 121
% Daily Value *
Total Fat 10 g 15 %
Saturated Fat 3 g 17 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 35 mg 12 %
Sodium 252 mg 11 %
Potassium 0 mg 0 %
Total Carbohydrate 3 g 1 %
Dietary Fiber 1 g 4 %
Sugars 1 g
Protein 8 g 15 %
Vitamin A 4 %
Vitamin C 0 %
Calcium 19 %
Iron 2 %



Keto//OS and An Update

I posted this a few days ago:

Heard of Keto//OS?

And I just added this edit:

It’s been 10 days since I ordered and still no mention of a shipping window. ”
“Order Paid Fulfillment Pending…”

They’ve had my $$ for 10 days, so where’s my (at least) shipping time estimate?

In the meantime, carries another type of the same product called: Keto CaNa it doesn’t have MCT oil, but I add that daily to my morning coffee, so that won’t be a problem.

Kali-flower Soup

This emerald green pureed soup is perfect for the fall.

It’s low in calories and carbs.

Even though cooking does destroy some of the nutrients, you’re using the cooking liquid as well, so you’re getting a lot of them back.

Kali-flower Soup

  • 1lb bag frozen cauliflower
  • 2 cups organic chicken broth
  • 3-4 cups water
  • 1-2 cloves garlic
  • 1/3 cup diced onion
  • 3oz baby kale or chopped washed kale
  • 3 slices cooked bacon, chopped
  • 5 tablespoons half and half or whatever “milk” product you like
  • salt and pepper to taste

Bring the broth, water, cauliflower, onion, garlic,  bacon, and a little salt and pepper, to a simmer for 10 minutes, or until the cauliflower is tender.

Add the kale and cook for another 3 minutes.

Puree and add salt and pepper, then add the half and half and mix well.

**Optional since this does not have  a lot of fat, you can drizzle on a little pumpkin seed oil and a few chopped pumpkin seeds on top.

Nutrition Facts
Servings 3.0
Amount Per Serving
calories 145
% Daily Value *
Total Fat 6 g 9 %
Saturated Fat 3 g 14 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 23 mg 8 %
Sodium 487 mg 20 %
Potassium 421 mg 12 %
Total Carbohydrate 13 g 4 %
Dietary Fiber 4 g 17 %
Sugars 5 g
Protein 12 g 23 %
Vitamin A 84 %
Vitamin C 180 %
Calcium 11 %
Iron 9 %

Heard of Keto//OS?

pruvitI hadn’t either.
It’s expensive but I’m very curious about it, so I ordered a small amount to try it.
I’ll keep you updated, though they’re backlogged on shipping, so it will probably be a couple of weeks.
Here’s the website:

There are a lot of youtube links about the product, and the obligatory dozens of facebook groups popping up.
I admit I find the claims interesting but a little unbelievably fantastic, KWIM?
I will let you know when I receive my order, then update weekly if I notice that it’s: “wow that’s amazing!” or “complete waste of $$”.

Editing this to add: It’s been 10 days since I ordered and still no mention of a shipping window. ”

Order Paid Fulfillment Pending…

In the meantime, carries another type of the same product called: Keto CaNa it doesn’t have MCT oil, but I add that daily to my morning coffee, so that won’t be a problem.

Second edit on 10/5: I am so disenchanted with this slow shipping and apparent lack of product amounts on the label that I removed my referrer code link.

Fish Cake In A Mug

Why not?¬† ūüôā

Fish Cake In A Mug

  • 1 large egg
  • 2 tsp mayonnaise
  • 1/4tsp Old Bay seasoning
  • 2oz solid canned tuna, broken apart **
  • 1T diced celery (about 1/2 a small stalk)
  • 1T diced onion
  • 1T almond flour
  • 2tsp salted butter
  • good dash of tabasco sauce

Melt butter in a microwave safe mug, add the celery and onion and microwave for 30 seconds to start it cooking.

In a separate bowl, beat the egg, mayo, tabasco and Old Bay Seasoning, then add the almond flour and tuna. Stir then stir into the celery mixture.

Microwave for 1 minute to 1-1/2 minutes or until it pulls away from the sides of the mug.

Server with additional mayonnaise or your favorite tartar sauce.

**You can use other fish. I also make this with tilapia. Just chop the raw fish small, then cook with the butter for 30 seconds, stir then add the veggies for another 30 seconds and proceed with the recipe.

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 253
% Daily Value *
Total Fat 19 g 30 %
Saturated Fat 5 g 23 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 6 g
Trans Fat 0 g
Cholesterol 212 mg 71 %
Sodium 512 mg 21 %
Potassium 228 mg 7 %
Total Carbohydrate 2 g 1 %
Dietary Fiber 1 g 5 %
Sugars 1 g
Protein 20 g 39 %
Vitamin A 10 %
Vitamin C 1 %
Calcium 4 %
Iron 8 %

Stuffed Full ‘O Veggies Egg Mug

Egg Mugs and Mug Muffins are very popular now, but so many of them try to cram as much sausage or bacon into them as you can.

I’m a veggie gal! So here’s my spin on a nice, healthy, low-carb and calorie, but filling breakfast (or any time) quick main dish!

I use a big soup mug that measures 4″ across.

Stuffed Full ‘O Veggies Egg Mug

  • 2 large eggs
  • 2T diced onion
  • 2oz zucchini, diced (about a 2″ section)
  • 1/2 of a tomato, diced
  • 2T of frozen spinach that is thawed and squeezed dry, rough chop
  • 1 strip of bacon, cooked and crumbled or chopped
  • 1/2 oz cheese of your choice, shredded (I like extra sharp cheddar or a strong blue cheese, crumbled)

Whip the eggs with a fork, add salt and pepper, then stir in everything except the cheese.

Microwave on high for 1 -1/2 minutes, then add the cheese on top and microwave another 15 seconds.

Top with a good splash of tabasco or salsa, if you like.

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 270
% Daily Value *
Total Fat 19 g 30 %
Saturated Fat 7 g 37 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 390 mg 130 %
Sodium 243 mg 10 %
Potassium 353 mg 10 %
Total Carbohydrate 7 g 2 %
Dietary Fiber 2 g 8 %
Sugars 4 g
Protein 20 g 40 %
Vitamin A 73 %
Vitamin C 21 %
Calcium 34 %
Iron 14 %

Chicken Thigh Pate Fat Bomb

This sounds really weird, but it’s a great way to get some extra calories in along with some protein and flavor.
I will chop up a slice or two and add them to a salad instead of plain cooked chicken.
Also good on your choice of low-carb bread or cracker:)

Chicken Thigh Pate Fat Bomb

  • 1lb boneless skinless chicken thighs
  • 1 T pink sea salt, divided reserve 1tsp for later
  • 1T good quality plain unflavored gelatin (like Great Lakes brand)
  • 4 T coconut oil
  • 8 oz salted butter (Kerrygold is my go-to)
  • 1/2 cup chopped cilantro or parsley, if desired
  • the reserved 1tsp salt
  • 1/2 tsp or more ground black pepper (I love pepper!)
  • pinch of red pepper flakes, if desired

Spray a small loaf pan lightly with oil and set in the refrigerator or freezer to chill.

Bring a pot of water (just enough to cover the chicken) and 2tsp salt to a boil. Add the chicken thighs and simmer for about 10 minutes, until the chicken is cooked through.

Remove the chicken to cool, reserve 3T of the broth and save the rest for another use.

When the 3T of broth has cooled, whisk in the gelatin.

Once the chicken is cooled enough to handle, roughly chop it and add to a food processor, in batches, until it’s a fine grind.

Melt the butter and coconut oil, whisk in the gelatin mixture.

Mix everything together well, then place in the prepared pan. Smooth the top and refrigerate, covered, until it’s chilled and set.

Cut or mark 20 slices, this is your serving size.

Nutrition Facts
Servings 20.0
Amount Per Serving
calories 132
% Daily Value *
Total Fat 14 g 21 %
Saturated Fat 9 g 46 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 42 mg 14 %
Sodium 202 mg 8 %
Potassium 1 mg 0 %
Total Carbohydrate 0 g 0 %
Dietary Fiber 0 g 0 %
Sugars 0 g
Protein 4 g 8 %
Vitamin A 9 %
Vitamin C 0 %
Calcium 3 %
Iron 1 %

Pumpkin and Spice Coffee: Low-Carb AND Low-Calorie!

It’s that time of year again, time for the famous Starbucks Pumpkin Spice Latte.

It’s good. It’s really good. It’s not 400+ calories and 50+g carbs for a 16oz – good.

This is an easy, at home, substitute for (get this) 50 calories and 5g carbs (plus 2g fiber!).

Pumpkin and Spice Coffee

Start by brewing 6oz of your favorite coffee, strong.

  • In a microwave safe cup, add:
  • 8oz unsweetened vanilla almond milk
  • 3T canned pumpkin puree (not pie filling)
  • 2tsp Natural Mate stevia blend (or 4tsp your favorite sweetener)
  • 1/2tsp ground pumpkin pie spice
  • small pinch of sea salt
  • optional: 1/4tsp vanilla extract

Use an immersion blender, whisk, or fork with enthusiasm and blend well until it’s smooth.

Microwave on high for about 1-1/2 minutes, until it’s steaming hot. Stir and go another 30 seconds for good measure.

Pour in the coffee, stir and enjoy without any of the guilt!

**If you don’t mind the calories, add 2-3T half and half in place¬† of an equal amount of almond milk, for a creamier treat!

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 50
% Daily Value *
Total Fat 3 g 4 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 184 mg 8 %
Potassium 228 mg 7 %
Total Carbohydrate 5 g 2 %
Dietary Fiber 2 g 9 %
Sugars 2 g
Protein 2 g 3 %
Vitamin A 85 %
Vitamin C 2 %
Calcium 46 %
Iron 6 %

Do You Have A “Diet History”?

I was thinking about all the diets I’ve been on in my life.
Frightening how many!
I remember my mother was on Ayds Chocolate Candy way, way back in the day. My brother and I would eat them lol.

I was not overweight as a child. But because my maternal family were all constant dieters, I was raised to think I needed to be thinner, even when I was a (US) clothing size 4 adult. Looking back, it was too thin for me. I’m naturally curvy and that size was, well, boney.

Once I was actually heavy, I did try these diets:
Weight Watchers: semi successful back in the early 90s. I’ve done WW more than once, but I need more fat and protein than their “points” allow or else I feel awful.
The ’92 version of Dr Atkins New Diet Revolution. I even had my husband on this one and he lost a lot more than I did, and he cheated with cheeseburgers once a week. It was very annoying! I was completely strict and on-plan and he was losing double what I was.
Then Somersize came out and I was intrigued. The food combining looked interesting. I didn’t lose any weight on that and pretty much felt run-down with the carb meals.
Stillmans left me starving and cheating.

Now, I bounced back and forth between Weight Watchers and Low-Carb for a long time.
Reading the Low Carb Friends board, I ran across posts about a diet called JUDDD – Dr Johnsons Up Day Down Day Diet.
Dr J was intermittent fasting before it was popular lol.
Before I allowed my stress levels and personal doubt get the best of me, I nearly reached my goal weight (70lbs lost) on this plan in less than a year!

Why I quit is an unknown even to me. I think I started making excuses to over eat on the high calorie days.
I went completely off plan and gained back all I’d lost over 3 years. <—enter the self hate and loathing inner demons.
I went to Primal and Paleo because the food choices are, ultimately, very healthy. I didn’t lose weight on this type of plan, but I did feel great!
So ever forward as I go, I decided to blend the alternate day fasting with “clean” eating. I can have my butter and olive oil and lose weight too!
So far, about 12 pounds off the first month.
I’ll smack that demon down yet.