A Complete Low Carb Lifestyle

WHAT’S OUR GOAL?

Assuming of course you have made a decision to control your carbohydrates, then it is my goal to share with you the advice, wisdom, techniques and choices that will be the key to your success. First let’s talk about the one thing most Americans feel they can’t do without, sweets and deserts. With today’s many sugar substitutes there are a wide variety of sweets and desert items that I will provide recipes for later in this book. My goal is to make these available to you, low in carbs to help you to stay away from the “real stuff” and stick to your commitment to a Low Carb Lifestyle. Although many sugar substitutes exist (Equal, SweetnLow, Sorbitole, Mannitol and Dextrose) just to name a few, most all of these represent some form of health concern and or digestive issues. Not to mention, few (if any) provide the true characteristics of sugar when used in baking or high heat applications.

 Fortunately the FDA approved the use of Splenda® in 2000. So far this has proven to be the most sugar like substitute available today. Therefore you will find all of my recipes throughout this book will contain Splenda® for any sweeteners. While most of you know this, but for the few that may not, the one thing we will not worry about is counting calories. As you will see with most of these recipes and suggestions these are designed to be Low Carb, not low calorie. Most of these recipes make a liberal use of cream, butter, cream cheese, eggs, olive oil, and occasionally nuts to create the texture and the volume of flour that we will use sparingly or not at all.

Since fats and proteins are the vast majority of calories consumed on a Low Carb Lifestyle plan, let’s discuss the good and bad fats. Many of the good fats that we will talk about and use in our recipes come in the form of butter, olive oil, coconut oil, peanut oil, lard, and as a byproduct of cream cheese, eggs, heavy cream, and animal fat. You will want to and need to avoid other fats that contain Transfats. Most of these transfats are found in such items as margarine, some vegetable shorting and oils. Later in this book we will talk about food labels and their importance. For now, when checking for transfats on products from the super markets shelves always check the ingredients for partially hydrogenated. Avoid the product, if you see this.

 My two favorite cooking fats are clarified butter, which we will explain later in this book and good quality olive oil. An example of a good quality olive oil will be one that is labeled extra virgin. Extra virgin olive oil is known as the first extraction or cold extracted olive oil. These particular grades are preferred as they have no added chemicals and the first extraction, perseveres the fullest amount of vitamins and flavor. Often the extra virgin olive oils will add to the flavor of many of the dishes. In some cases you will find that I will suggest using a lesser grade of olive oil often combined with butter, for use in sautéing and high heat applications. When we want to experience or add the exceptional flavors from the extra virgin olive oil I will insist or specify in the recipe or directions that “extra virgin olive oil”, be used.

Sweets
Pumpkin Pie
Servings: 8

2/3 cup soy flour
1/3 cup almonds, toasted, chopped
1/3 cup whole grain flour
1/4 cup Splenda®
6 tablespoons butter, unsalted, cut into 1" cubes
2 tablespoons ice water
1 can pumpkin puree, 15 ounce can
1/2 cup Splenda®
1 teaspoon ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground clove
1/4 teaspoon salt
2 large eggs
1 1/4 cups heavy cream

Heat oven to 425°F. In a large bowl whisk together soy flour, almonds, whole grain flour and Splenda®. Cut in butter with a pastry blender or two knives until butter pieces are about the size of peas. Add the ice water a little at a time; stir to combine. (You may have to add more or less water depending on the absorption of the mix).

Transfer crust mixture to a 9" pie pan. Press along bottom and sides of pie pan to shape the crust. Place in freezer to firm, about 20 minutes.

Cover crust loosely with aluminum foil and bake 15 minutes; remove from oven and take off foil. Reduce oven to 375°F.

In a bowl, whisk pumpkin, Splenda®, cinnamon, ginger, cloves, and salt to combine. Mix in eggs, one at a time.

Add heavy cream and mix well. Pour filling into partially baked piecrust. Cover crust edge with aluminum foil. Bake 40 minutes, or until filling is set but the center still jiggles when shaken. Cool on a wire rack.

Nutrition per Serving

Carbs: 12 g Fiber: 3 g Net Carbs: 9 g Protein: 7 g Fat: 28 g Calories: 318