The Ultimate Practical Guide to Everyday Low Carb Living by Dr Harv and Patricia Haakonson

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APPETIZERS

Nutrition Information /Per Serving
Calories 50.32
Protein 1.29 g.
Carbs 0.39 g.
Fat 4.89 g

Makes approximately 48 servings of 2 teaspoons each.

• 1 (250 g.) package Philadelphia Cream Cheese
• 1 (120 g.) can crab meat
• 1 cup mayonnaise
• 1 tablespoon Sambal Oelek (hot chili sauce)
• 1/2 cup finely shredded cheddar cheese

1. Preheat oven to 350°. Cut Philadelphia cheese into chunks and place in an oven-proof dish (either 1 1/2 or 2 quart dish). Place a cover on the dish and heat the cheese in the oven for approximately 15 minutes.
2. While the cheese is in the oven, mix the crab meat with the mayonnaise and the hot chili sauce until well blended.
3. Remove the cheese from the oven and add the crab mixture. Mix well and scrape down the sides of the dish with a spatula.
4. Replace the dish, still covered, in the oven for 20 minutes. Remove from the oven and sprinkle the grated cheddar cheese on top and put in the oven, uncovered, for 5 - 10 minutes until the cheese is melted and the crab mixture is brown at the edges.
5. Serve warm or cold with fresh veggies for dipping.

Variation: Use shredded Swiss cheese as a variation. This will be a slightly more subtle taste addition, and the color will blend well with the crab. Another variation might be to add a little more of the hot chili sauce, depending on your taste buds. As it appears here, it has a nice little after-bite!

Note: You will probably find the Sambal Oelek in the Chinese cooking section of your grocery store.

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Nutrition Information /Per Serving
Calories 20.70 
Protein 1.21g.
Carbs 0.16 g.
Fat 1.73 g.

Makes 48 servings of approximately 1 teaspoon each.

• 8 oz. cream cheese, softened

• 6 oz. can of white tuna

• 2 tablespoons Sambal Oelek (chili sauce)

• 2 tablespoons dried parsley

• 2 tablespoons finely minced onion
  salt & white pepper to taste

• 1/4 cup chopped walnuts to garnish

1. Mix all ingredients (except the walnuts) with a fork until well blended. Mold into a ball in the bottom of a bowl, cover with plastic wrap, and chill in the fridge for at least 2 hours.
2. Remove from bowl and roll the ball in the chopped nuts.
3. Serve with fresh vegetables such as sliced zucchini and cucumber or celery and carrot sticks.
   
   Note: This delicious dip may also be made with shrimp or crabmeat.

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BREADS

Nutrition Information Per Serving
Calories 116.59
Protein 19.18 g.
Carbs 5.13 g.
Fiber 0.04 g.
Fat 17.31 g.
Net Carb 5.09 g.

Makes approximately 10-12 slices.
Note: Nutrition information based on a single slice, using 10 slices total for the loaf of bread.

• 1 1/2 cups warm water
• 1/2 tablespoon active dry yeast
• 2 cups Vital Wheat gluten flour
• 1 Egg
• 1 Tablespoon Olive Oil
• 1/4 teaspoon Salt
• 1 Tablespoon Splenda

1. Add all ingredients in the order listed to your bread machine.
2. Bake bread on the Whole Wheat setting on your machine. Set the crust setting to light, if the option is available.

Note: This bread can only be made with a bread machine because of the heavy elastic nature of the Vital Wheat Gluten flour. This flour is high in protein and very low in carbohydrates and can be found in the baking section of most grocery stores. Look for Bob's Red Mill brand, which is a popular variety of alternative flours and other baking ingredients. The recipe makes one decent sized loaf.

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SOUPS

Nutrition Information per Serving
Calories 202.90
Protein 12.13 g.
Carbs 10.99 g.
Fat 13.34 g.

Makes 4 servings.

• 1 cup diced cooked ham
• 2 tablespoons light olive oil
• 2 garlic cloves, minced
• 1 1/2 tablespoons fresh chopped parsley
• 1 medium sweet onion, minced
• 8 cups chicken or beef stock
• 4 large celery sticks, cut into 1/2" pieces
• 1 cup sliced mushrooms
• 2 cups sliced cabbage
• 1 cup trimmed green beans
• 1 cup asparagus spears, cut into 1" pieces
• 1 medium carrot, thinly sliced

1. Heat olive oil over medium heat in a large soup pot.
2. Add the onion and garlic and sauté for about 3 – 4 minutes.
3. Add the mushrooms and parsley and continue cooking for 3 or 4 more minutes, until the mushrooms are soft.
4. Add the chicken (or beef) stock and the cabbage, beans, carrots and cauliflower. Simmer for approximately 1 hour.
5. Add the diced ham, the asparagus, and celery and continue to simmer for 15 minutes longer.

Tip: This soup may be refrigerated and reheated before serving.

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Nutrition Information /Per Serving
Calories 163.72
Protein 13.82 g.
Carbs 5.42 g.
Fat 8.97 g.

Makes 4 servings.

• 2 boneless, skinless chicken breasts
• 3 tablespoons extra virgin olive oil
• 1/4 teaspoon mustard seeds
• 1/4 teaspoon ground cumin
• 2 teaspoon curry powder
• 1/4 cup heavy cream
• 4 cloves garlic, minced
• 1/2 sweet onion, minced
• 1 cup chicken bouillon
• 4 large, ripe tomatoes, roughly chopped
• 4 packets Splenda
• 2 tablespoon fresh chopped flat leaf parsley
• 2 tablespoon fresh chopped rosemary
• 1 tablespoon fresh chopped chives
• fresh chives for garnish
• fresh ground pepper

1. Heat 2 tablespoons of olive oil in a soup pot or large stew pot.
2. Add the minced onion and garlic and saute for 2-3 minutes.
3. Add the fresh herbs and continue cooking for one more minute.
4. Add the tomatoes (these should be roughly chopped into 1 inch pieces) and splenda and simmer, stirring frequently, for approximately 15-20 minutes until cooked through and soft.
5. Prepare the chicken while the tomatoes are simmering.
6. Cut the chicken in 1/2" pieces.
   Heat 1 tablespoon of the olive oil in a no stick frying pan. Add the chicken and saute over medium heat until browned on all sides. Remove chicken from the pan and set aside.
7. Add the mustard seed, cumin and curry to the pan.
8. Add the heavy cream and stir to blend.
9. Add back the chicken with any juices, and stir for a minute to coat. Turn off heat and set aside.
10. Take approximately 3/4 of the tomato mixture and put in a food processor and blend until smooth.
11. Return the tomato mixture to the soup pot and add the chicken bouillon stirring to blend. You now have a mostly creamy tomato base, with a few chunky pieces to add texture.
12. Add the chicken with the curry sauce to the soup, stirring to blend the sauce with the soup.
13. Season with fresh ground pepper and simmer for 15 minutes to allow the flavors to blend.

Serve with a couple of fresh chives floating on the soup, and a sprinkle of fresh ground pepper.

Note: The inspiration for this really delicious soup came from a lovely Country Inn just outside of Queenstown, New Zealand. I thought about this soup for months, making constant notes, before trying to put it together to my satisfaction. It took a couple of trials, but the result is well worth it, I think.

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SALADS

Nutrition Information /Per Serving
Calories 284.01
Protein 12.32 g.
Carbs 8.86 g.
Fat 24.16 g

Makes 4 appetizer servings, or 2 lunch servings.

• juice of half a lemon
• 2 ripe avocados
• 2 chopped green onions
• 1/2 cup diced celery
• 1/2 cup diced red pepper
• one 7.5 oz. tin of salmon (or fresh cooked)
• 2 tablespoons mayonnaise
• 1/4 teaspoon salt
• fresh chopped dill

1. Squeeze half a lemon and put juice in a bowl.
2. Cut avocados in half lengthwise and dispose of pit. Scoop avocado out of the shell and set the shells aside. Dice avocado very small and place pieces in lemon juice. Stir well to coat to prevent browning.
3. Add the green onion, celery and red pepper.
4. Mash the salmon (including bones if you like) very well and add to avocado mixture. Add salt and fresh chopped dill to taste.
5. Add the mayonnaise and stir well.
6. Fill the avocado half shells and sprinkle some chopped dill to garnish.

Note: Nutrition information calculated based on 4 servings. This recipe makes enough salad to have the avocado shells overflowing with salmon. Do not be upset by the fat content, as this recipe is full of the good fats from the avocado and the salmon.

Substitution: This salad may also be made with crab meat instead of the salmon.

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Nutrition Information /Per Serving
Calories 90.83
Protein 5.23 g.
Carbs 3.40 g.
Fat 6.59 g.
Fiber 2.04 g.
Net Carb 1.36 g.

Makes 4 appetizer servings or 2 lunch servings of salad.

• 6 cups fresh spinach (a 6 oz. bag is perfect)
• 4 slices bacon chopped into small pieces
• 1/4 cup almond pieces, toasted
• 1 tablespoon lemon juice, fresh, canned or bottled
• 1 clove garlic, finely minced

1. Toast the almond pieces in a dry frying pan until just browned.
2. Wash the spinach and pat dry with paper towel.
3. Cook the chopped bacon until crisp. (You may start the bacon early, frying until just before crisp, and finish them in the frying pan just before serving.)
4. Remove the bacon from the heat when crisp and quickly add the lemon juice and chopped garlic while stirring vigorously. This makes your dressing for the salad.
5. While the dressing is still hot, fold in the spinach, tossing until the leaves begin to wilt. Add the roasted almond pieces and serve immediately.

Note: This is a really tasty and interesting take on an old favorite. I particularly like it as an appetizer salad as it is unusual and very light.

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VEGETABLES

Nutrition Information /Per Serving
Calories 359.92
Protein 8.70 g.
Carbs 7.29 g.
Fat 34.97 g.
Fiber 0 g.
Net carb 7.29 g.

Make 4 generous servings with a one pound bag of veggies. Carol uses a larger bag (perhaps 2 pounds) of veggies, doubles the ingredients for the sauce and serves 10.

• 1- 1 lb. bag frozen broccoli and cauliflower mix
• 1 cup heavy cream
• 1/4 cup thick Caesar Salad dressing (usually found in the cooler section of most grocery stores by the veggies, use Renee's Mighty or Litehouse or similar variety)
• 1/8 cup grated parmesan
• 1/2 cup grated cheddar
• salt and fresh ground pepper to taste

1. Preheat oven to 375°
2. Thaw veggies in the microwave, don't steam them or they get too mushy. Drain excess water once they are thawed.
3. Meanwhile, heat the cream to boiling and reduce to about 3/4 cup or until thick enough to look like a really tasty cream sauce. Remove cream from the heat.
4. Add the caesar dressing to taste along with the cheeses and salt and pepper, and stir until melted.
5. Pour the sauce over the veggies and mix together. Put a lid on the casserole and bake (with a cookie sheet underneath just in case of run over) for 20-30 minutes until heated through.
6. Do not microwave to heat through or else the sauce will separate!

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Nutrition Information /Per Serving
Calories 130.98
Protein 4.78 g.
Carbs 2.25 g.
Fat 11.73 g.

• 1 medium whole cauliflower
• 1 cup grated cheddar cheese
• 1/4 cup mayonnaise
• 2 teaspoons Dijon mustard
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon salt

1. Wash the cauliflower and remove all leaves and woody stem. Place the cauliflower on a pie plate with a 1/2" of water. Cover and microwave until cooked, approximately 10 - 12 minutes.
2. While the cauliflower is cooking, preheat the broiler. Grate the cheese and mix with the mayonnaise, mustard, cayenne and salt to make a sauce.
3. Remove the cauliflower from the microwave and transfer to a broiling pan. Cover the top and sides of the cauliflower with the cheese topping (crown the cauliflower!).
4. Grill until the cheese melts and starts to brown.
5. To serve the crowned cauliflower cut into sections.

Note: This is a delicious new way to prepare cauliflower. Left-over cauliflower can be refrigerated and reheated the next day. Pat suggests adding some of the left over vegetable to eggs for a yummy omelet in the morning.

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Nutrition Information /Per Serving
Calories 182.07
Protein 5.38 g.
Carbs 9.60 g.
Fat 14.47 g.
Fiber 2.42 g.
Net carb 7.18 g.

Makes 4 servings of a 1/2 cup each.

• 2 cups Brussels sprouts
• 4 slices of bacon, chopped
• 1 clove of garlic, minced
• 1/2 cup chopped onion
• 1/2 cup heavy cream
• sprinkle of nutmeg (optional)

1. Wash and slice the Brussels sprouts. (I cut the small ones in half vertically and the larger ones into three equal parts.)
2. Blanch the Brussels sprouts for approximately 4minutes in boiling water.
3. Meanwhile, sauté the chopped bacon until it is almost crispy. Add the chopped onion and garlic and continue cooking together.
4. Add the blanched Brussels sprouts and stir fry for another couple of minutes to desired tenderness. Add heavy cream (or half and half). Grate nutmeg on top and serve.

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POULTRY

Nutrition Information /Per Serving
Calories 355.11
Protein 33.90 g.
Carbs 20.10 g.
Fat 16.70 g.
The nutrition calculation does NOT include the sauce in this recipe due to the wide variation possible.

Makes 2 servings.

• 2 boneless, skinless chicken breasts
• 2 cups cabbage, thinly sliced
• 1/2 sweet onion, minced
• 1 cup sliced mushrooms
• 1/2 cup sliced celery
• 1/2 cup chopped asparagus spears
• 1/2 medium sweet red pepper, chopped
• 1/2 cup prepared BBQ or Stir fry sauce
• 1/2 cup water

1. Put the cabbage in a pot of water and bring to a boil.
2. Reduce heat and simmer for 20 minutes until the cabbage is soft.
3. Heat olive oil in a no stick pan.
4. Cut the chicken into 1" cubes and add to the pan.
5. Brown chicken on all sides.
6. Add the onion and mushroom and continue to saute until soft.
7. Add the chopped vegetables and continue cooking for 2-3 minutes.
8. Mix the water and prepared sauce to blend.
9. Add the sauce to the stir fry and continue cooking for a couple of minutes.
10. Cover the pan and let simmer for 3 or 4 minutes.
11. Drain the cabbage and mound in the middle of the plate.
12. Heap the chicken stir fry over the cabbage on the plate.

Variation: Delete the chicken and add extra low carb vegetables to make a vegetarian stir-fry.

Note: Make sure to be careful about the carb count on the prepared sauce that you use, as this could add significant carbs to the meal.

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Nutrition Information /Per Serving
Calories 336.78
Protein 50.16 g.
Carbs 3.73 g.
Fat 13.28 g.
Fiber 0.25 g.
Net Carb 3.48 g.

Makes 4 servings.

• 4 chicken breasts with bone in, skin optional
• 300 grams ricotta cheese
• 4 small green onions, chopped
• 2 cloves garlic, finely chopped
• 1/4 cup fresh chopped cilantro (or flat parsley)
• 4 fresh rosemary sprigs
• 4 fresh sage leaves
• 4 slices bacon

1. Preheat oven to 350°.
2. In a small bowl, combine the cheese, green onion, garlic and cilantro. Be sure to blend well.
3. Using a sharp knife, cut a slice into the thickest portion of the chicken breast to make an opening.
4. Stuff the opening with the cheese filling. Lay a sprig of rosemary on top of the filling, inside the opening.
5. Wrap the chicken breast with a slice of bacon. You can secure the bacon with a toothpick, if necessary.
6. Lay a fresh sage leaf on top of the chicken breast and under the bacon.
7. Bake for 40-45 minutes or until the internal temperature of the chicken breast (not the stuffing) is 170° Fahrenheit.
8. Place the chicken breast under a hot broiler for 2-3 minutes until the bacon strip is brown and crispy.

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FISH

Nutrition Information /Per Serving
Calories 460.35
Protein 39.76 g
Carbs 4.22 g
Fat 30.62 g
Fiber 0.02 g
Net Carb 4.20 g

Makes 4 servings.

• 1.5 - 2 lbs. fresh salmon fillet
• 1/2 cup fresh orange juice
• 1/2 teaspoon ground pepper
• 1/4 teaspoon salt
  
  Citrus Sauce
• 3 tablespoons mayonnaise
• 2 tablespoon fresh orange juice
• 2 teaspoon fresh lime juice
• 1 teaspoon fresh lemon juice
• 1 tablespoon fresh chopped dill weed
• 1/2 tablespoon orange zest

1. Preheat oven to 425°
2. Cut salmon into four equal parts. Place skin side down on a large piece of buttered tin foil in a baking dish. Sprinkle with salt and pepper. Pour fresh orange juice over salmon, fold tin foil to make a tent, and bake for 8-10 minutes depending on the thickness of your fillets. You may warm the orange juice in the microwave before pouring over the salmon.
3. While salmon is baking prepare the citrus sauce. Blend all ingredients with a whisk. The orange zest needs to be very fine. The zest and the dill add to the flavor and the attractive appearance of this sauce. I add the juices a bit at a time until I have the consistency and flavor that I want. It can take a little more or less than recommended depending on the flavor of your fruits. The sauce can be made in advance and kept in the fridge. You want a sauce that pours over the fillets and drips down the sides just a little.
4. Remove the salmon carefully from the foil tent as it will be full of steam. Let the salmon sit for 2-3 minutes. Place on individual plates and divide the sauce among the servings. Pour the sauce over the salmon.

Note: Do not be distressed by the fat content in this dish. The majority of the fat comes from the salmon and it is full of the "good fats".

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Nutrition Information /Per Serving

Calories 109.58
Protein 6.78 g.
Carbs 6.25 g.
Fat 6.41 g.

Makes two servings.

• 6 large or jumbo shrimp (raw)
• 1 tablespoon of butter
• 1/2 small red onion, thinly sliced
• 1 - 2 cups sliced fresh mushrooms
• 1 - 2 cloves garlic, minced
• 1 teaspoon fresh ground pepper
• 1 tablespoon white wine (or sherry)

1. Sauté the onion, mushroom and garlic in the butter for about 5 minutes, or until nicely soft.
2. Add the shrimp and ground pepper and stir until the shells are bright pink.
3. Add the white wine (or sherry) a minute before the shrimp are done, cover and simmer.
4. Serve on a lunch plate with a fresh green salad.

Variation: You may substitute olive oil for the butter, but it will not taste quite as rich.

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MEATS

Nutrition Information /Per Serving
Calories 359.42
Protein 29.92 g.
Carbs 1.05 g.
Fat 25.91 g.
Fiber 0.00 g.
Net carb 1.05 g.

• 4 beef round steaks (4-6 oz each) tenderized
• 2 eggs, beaten
• 1/4 cup light cream
• 2 cups pork rinds, crushed
• 1/4 cup olive oil (enough to cover bottom of skillet)

1. Mix eggs and light cream in a shallow pan.
2. Place crushed pork skins in another shallow pan.
3. Dip each steak in pork skins to coat, then dip in egg mixture, then back in pork skins, coating on both sides.
4. Heat oil in heavy skillet to medium heat. Place in hot grease and fry until brown, approximately 10 minutes for the first side. Turn and brown on the other side, approximately 5 minutes.
5. Watch carefully so the steaks don't burn. Remove from pan and enjoy!

Variation: You can add your favorite steak seasoning (or salt and pepper) to the crushed pork skins if you wish - but remember that they are probably already salted (and maybe seasoned if you buy the seasoned kind) - so be careful not to overdo it.

Tip: You might want to run the pork rinds through a food processor as an easy way to crush them.

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Nutrition Information /Per Serving
Calories 325.3
Protein 24.57 g
Carbs 18.42 g
Fat 17.31 g

Makes 6 servings.

• 1 1/2 lbs. round ground
• 1 tablespoon olive oil
• 1 large sweet onion, minced
• 1 green pepper, minced
• 28 fl. oz. can diced tomatoes
• 10 1/2 oz. can tomato soup
• 2 cups green beans, cut into 1/2" pieces
• 2-3 tablespoons of tomato paste
• 1 teaspoon cayenne
• salt & fresh ground pepper to taste

1. Preheat oven to 350°.
2. In heavy skillet, heat olive oil over medium heat and add round ground. Add salt and pepper to taste and cook, while stirring to break up the meat into bite sized pieces, until completely browned, approximately 5 minutes. Using slotted spoon remove the meat from the skillet and place in an oven proof casserole or dutch oven.
3. Place onions and green pepper in the skillet and sauté until soft, about 5 minutes. Using slotted spoon, remove from skillet and add to baking dish.
4. Add cayenne, tomatoes, cut up green beans, tomato paste and tomato soup and stir until well mixed.
5. Place baking dish in the oven and bake for at least one hour and up to three hours. If baking for longer period, reduce heat and stir every hour or so to combine and keep from sticking.

Note: This chili made with green beans instead of kidney beans is somewhat lower in carb and just as tasty as its cousin.

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Nutrition Information / Per Serving
Calories 322.55
Protein 23.52 g.
Carbs 7.33 g.
Fat 22.22 g.

Makes 6 servings.

• 1 recipe, Creamy Garlic Cauliflower

• 1 1/2 lbs. lean ground beef

• 1/2 onion, minced

• 2 cloves garlic, minced

• 1 teaspoon olive oil

• 2 tablespoons tomato paste

• 2 teaspoons Dijon mustard

• 2 tablespoons water

• 1 lb. green or yellow snap beans

• salt and fresh ground pepper to taste

• fresh chopped flat leaf parsley

1. Prepare the cauliflower recipe and set aside.
2. Preheat oven to 375°.
3. Spray a 3 liter baking dish with a no stick agent.
4. Place the ground beef in a no stick frying pan, season with fresh ground pepper and saute until browned on all sides. This will take 4 or 5 minutes. Break the beef into bite sized pieces while it is browning.
5. Add the onion and garlic to the pan, and continue cooking for 3 or 4 more minutes, until the onion is soft. Pour or spoon off any extra fat.
6. While the onion is cooking, mix the tomato paste, Dijon mustard and water in a small dish. Whisk to blend.
7. Add the tomato mixture to the beef and continue to cook for 2 minutes while stirring constantly to coat the meat with the sauce.
8. Put the beef into the bottom of the baking dish.
9. Wash, trim and cut the beans into 1/2" pieces. Place in water and microwave for 4 minutes. Drain well.
10. Place the beans as a layer over the meat. Cover the beans with the creamy cauliflower and sprinkle with some fresh chopped parsley and fresh ground pepper.
11. Bake uncovered for 30-40 minutes until the edges are brown.

Variation: Substitute asparagus spears cut into pieces for the beans, for slightly sophisticated variation.

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DESSERTS

Nutrition Information /Per Serving
Calories 71.58
Protein 2.92g.
Carbs 2.5 g.
Fat 6.9 g.

Makes 24 cookies.

• 1 cup crunchy peanut butter
• 1/2 cup splenda
• 1 egg

1. Preheat oven to 325°.
2. Mix all ingredients in a bowl. Roll dough into 24 balls.
3. Place balls on cookie sheet covered with parchment paper and flatten with a fork.
4. Bake for 12 minutes. Cool before removing from the pan.

Variation: Add a 1/4 cup of rolled oats to the dough to give some additional crunch and flavor. This will increase the grams of carb per cookie to 3.12.

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Nutrition Information /Per Serving
Calories 149.85
Protein 3.97 g.
Carbs 5.0 g.
Fat 13.94 g.
Net Carb 3.18 g.

Makes 16 brownies.

• 3/4 cup butter
• 4 eggs, beaten
• 1/2 cup dark (unsweetened) cocoa
• 1 1/2 cups loose Splenda
• 1/2 cup ground almond
• 1/2 cup toasted almond slivers, roughly chopped

1. Preheat oven to 375.
2. Blend the cocoa and the splenda together in a large mixing bowl until no lumps remain.
3. Melt the butter and add to the cocoa and splenda.
4. Mix in the beaten eggs and finally add the ground almond and the chopped roasted almonds.
5. Pour mixture into a buttered 9" square, baking pan.
6. Bake for 20-25 minutes until they are set in the middle. You might see some bubbling butter on top when you remove from the oven. This will settle into the crust as the brownies cool.

You can pour some Chocolate Ganache (see Patricia's recipe below) on top of the brownies before serving, if you want to "frost" them. This will add slightly to the carb content.

Note: These are a great, guilt-free treat. They are terrific if served warm, either on their own or with a little low-carb ice cream for a decadent dessert.

• 50 grams dark chocolate
• 1/4 cup heavy cream (whipping cream)

1. Break up the chocolate in a heat-proof bowl.
2. Bring the cream to just below a boil. The cream will steam and begin to ripple when it has reached the proper temperature.
3. Pour the cream over the chocolate and stir vigorously until melted.
4. Immediately pour the mix over the cake or brownies and let it run down the sides. The chocolate will firm up as it cools.

Makes sufficient ganache to cover a whole cake or a pan of Rich Chocolate Brownies.

Note: I like to use Lindt 70% Cocoa Smooth Dark Chocolate bars to make this ganache. Half of the large bar is 50 g. You can use any rich dark chocolate, but the carb content will vary depending on the chocolate that you use.

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Nutrition Information /Per Serving
Calories 300.39
Protein 6.56 g.
Carbs 16.57 g.
Fat 25.94 g

Cut into 8 wedges.

• 6 oz bittersweet chocolate
• 2 oz unsweetened chocolate
• 1/4 lb. butter
• 5 large eggs, separated
• 2/3 cup loose splenda

1. Lightly grease an 8" round pan and cover line the bottom with parchment paper. Preheat oven to 325°.
2. Melt chocolate and butter in the top of a double boiler, stirring occasionally. Allow to cool slightly.
3. Whisk together the egg yolks and all but 3 tablespoons of the Splenda until you have a thick pale yellow mixture. Slowly add the cooled chocolate to the yolks.
4. Beat egg whites to stiff peaks, adding the 3 tablespoons of Splenda as you beat them.
5. Stir the chocolate mixture into the egg whites. Pour into the prepared pan and knock gently on the counter top to settle the air bubbles.
6. Bake for 40 - 45 minutes or until toothpick comes out clean. Let cool on wire rack for 5 minutes and then loosen cake around the edges and invert on a plate. Remove parchment covering and invert again on rack and let cool completely.

Presentation: You will find that this is a very rich cake. I like to serve it with a little whipped cream and a few fresh berries to help balance the flavors. I particularly like raspberries and blackberries. You could also serve on a berry puree or with a simple chocolate ganache (see below).

• 50 grams dark chocolate
• 1/3 cup heavy cream

1. Break up the chocolate in a heat proof bowl. Bring the cream to just below a boil. Pour the cream over the chocolate and stir vigorously until melted. Pour immediately over the cake and let run down the sides.

I use Lindt 70% cocoa smooth dark chocolate bars to make this ganache. A half of their large bar is 50 grams. This ganache will add about 4 grams of carb extra to each serving.

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Nutrition Information /Per Serving
Calories 148.36
Protein 6.58 g
Carbs 3.78 g
Fat 12.37 g.

Makes 10 muffins.

• 3 eggs, separated
• 3 tablespoons margarine, melted
• 3 tablespoons light olive oil
• 1/2 cup vanilla whey protein powder
• 2 tablespoons soy flour
• 3 tablespoons flax seed meal
• 1/4 cup walnuts, chopped
• 1/4 cup water
• 1/2 teaspoon ground cinnamon
• 6 packets Splenda (equivalent to 12 teaspoons)
• 2 teaspoons baking powder

1. Separate eggs and beat egg whites until they form stiff peaks.
2. In a medium bowl, whisk egg yolks with butter, olive oil and water.
3. In a separate bowl, sift whey protein, soy flour, cinnamon, Splenda and baking powder.
4. Add flax seed meal and walnuts and mix with a large wooden spoon.
5. Beat dry mixture into egg yolk combination.
6. Gently fold egg whites into batter and pour into a nonstick muffin pan that has been sprayed with a no-stick agent.
7. Bake in a preheated oven at 350 for 25-30 minutes, or until inserted toothpick comes out clean.

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