It's time for meal plan Saturdays! This week I am making one of my favorite low desserts, Pumpkin Bake. You will see days that I do not have a vegetable listed with a protein. I am off setting those carbs with the Pumpkin Bake. I am trying to keep my carbs at 20 grams total for each day, similar to Atkins Induction. If you would like any of the recipes that are not already posted on the site, you can check back on that day. I will update recipes as I go. 

Heroin Wings - Adapted Version

Heroin wings are a staple among low carbers. I have heard about them for years but never gave them a try until recently.  I think they are quite yummy and I wanted to share my adapted version of the recipe. I do apologize but I do not know where I found the original recipe.

4 Chicken wings, cut into sections
1/4 C Shredded Parmesan cheese
1 tsp Parsley
1/4 tsp Oregano
1/2 tsp Paprika
1/8 tsp salt
1/2 Stick Butter
Pepper to taste

I also added adobo and garlic powder. That just me and I add them to everything.

Direction:
Preheat over to 350 degrees. In a bowl, combine Parmesan, and spices. Melt butter in a separate baking dish. Dip wings in butter and follow by dredging in Parm and spice mix. Place wings on a lined baking tray and bake for 45 mins. 

Meal Plan Saturdays #1

It's time for Mean Plan Saturday. I know I haven't posted a meal plan in a bit, but I want to start posting them again every Saturday. Planning my meals has been a tremendous help for me to stay on track. If I don't have a plan, I eat all types of crazy mess. I hope by sharing my plan that I can encourage and assist anyone who needs it. This meal plan is induction-friendly, so if you are on Atkins, you are more than welcome to give it a try. I will update some foods with links to the recipe on the day it is scheduled.

Crustless Quiche (Lighter Version)

Hello all,

I decided to try a different quiche from my normal one that is lighter and not as rich. I also used sausage instead of bacon. I hope you like it. It’s really quick and simple to put together.

As usual, I use garlic and adobo in everything. Please season to your taste. 

Ingredients:

6 eggs

½ Roll Sausage (your fav brand)
2 oz Mushrooms
4 oz Sharp Cheese (shredded)
¼ C. Unsweetened Almond Milk

Brown sausage and set aside. Use grease from sausage to sauté mushrooms. In a bowl mix eggs milk and seasonings of your choice.  In a baking dish layer the sausage, mushrooms and cheese, evenly in that order. Lastly, pour egg mix over make sure other items are covered. Preheat over to 350. Bake for 20-25 mins.

Be sure not to overcook the quiche like I did. I left it to take a shower and overcooked it just a tab. It’s still delish.

Today's Tip: Late night hunger!

This is a bit different from my last tip. That tip was for constant all day hunger. This if for those who are hungry around 1 am. If you are like me you can't go to bed hungry.

If you are hungry late at night, I suggest eggs cooked in butter, fat bombs, or something with a nice protein/fat ratio. Items that are somewhat light that won't keep you up. The fat and protein will fill you up and keep you full until the am. I also like turkey pepperoni filled with laughing cow cheese. Whatever you choose be sure it has fat and protein with almost no carbs.

Hunger Issues?

If you are low carbing and experiencing hunger it could be due to one of a few issues.


1. Not enough fat or protein in your diet. First try upping your fat intake to see if that will help


2. You are close to goal weight and exercising. I've experienced this myself. When I was within 10 lbs and running and working out, I was often ravenous shortly after finished my exercise.


3. You are simply not eating enough. It's low carb not low calorie. Women should be eating b/t 1500-1800 cals per day if they are doing Atkins. Try eating a bit more or including snacks durng the day. 


4. You may be dehydrated. Some people confuse hunger with their body's please for hydration


If you are able to find Keto-stix check to see if you are in ketosis. Most people in ketosis report diminished hunger. Please don't worry b/c the sticks don't work for everyone but they do for most. 


Hope these help!

Jody's Pumpkin Bake

Original Recipe: Linda's Site


8 ounces cream cheese, softened
5 eggs
1 cup granular Splenda 
15 ounce can pumpkin
1 1/2 tsp Pumpkin Pie Spice
1 tsp Cinnamon
1 tsp Vanilla 


Put the cream cheese in a medium mixing bowl and beat with an electric mixer until smooth. Add the remaining ingredients and beat well. Pour into a 6x8" greased glass baking dish. Bake at 350º about 40 minutes or until the center feels firm and a knife inserted in the center comes out relatively clean. Cool, then chill before serving. 

Makes 6 servings
Do not freeze

  Per Serving: 228 Calories; 18g Fat; 9g Protein; 9g Carbohydrate; 3g Dietary Fiber; 6g Net Carbs 

Low Carb Shrimp & Grits

Please excuse the extra butter!

Grits

8 oz Cauliflower
1 oz Cream Cheese
1/4 C Sharp Cheddar Cheese
1/4 C Parmesan Cheese
1 T Butter
1T Heavy Cream
Salt & Pepper to taste
Pinch Old Bay Seasoning (optional)

Cook Cauliflower and drain. Add cream and mash. Add all cheeses, butter, salt, & pepper. Stir.

Shrimp

3T Butter
1/2 Can of Mushrooms
2T Green Onions, chopped
2 Slices Bacon, chopped
2 Cloves of Garlic
1/2 Lb Large Shrimp, peeled & deveined

 Cook bacon until almost done and remove from heat. Pour off grease. Chop or cut bacon into pieces.  Use 1T of butter saute garlic. Add mushrooms. Cook until slightly browned. Add shrimp, remaining butter, green onions, & bacon. Cook until shrimp are done.

Chocolate MIM (Muffin in a Minute)

The golden and brown flaxseed give the muffin different flavor levels. If you want a stronger chocolate flavor, it is better to use the brown flaxseed. However, if you want a milder flavor use the golden flaxseed. I found both at Walmart. I tweaked the recipe slightly b/c I no longer use butter.

Cals: 337kcal | fat: 28.82g | carbs: 13.87g | prot: 13.96g

1/4 C. Flaxseed

1/2 tsp. Baking Powder

1Tbl. Hershey's Cocoa Powder

1 Large Egg

2 tsp. Ghee

2 pks Splenda

2 tsp heavy cream

Mix all dry ingredients in a cup. Add egg, cream, ghee and mix well. Microwave for 1 min.

This recipe can be used to make sandwich bread. Remove chocolate and substitute with seasoning of your choice. It would be better to use golden flaxseed for bread. See below:

Grilled Leg Quarters

I saw the original recipe in the Winn-Dixie Circular for this week. I decided to tweak it and make it Atkins friendly. I hope to be feeling well enough to give it a try this weekend.

1 tsp Splenda

1 tsp seasoning salt

1 tsp paprika

1 tsp pepper

1 tsp garlic powder

1 tsp adobo seasoning

2 tbsp olive oil 

Mix all marinade ingredients in a zip lock bag and add chicken. Chill and marinade for 4 hours. Grill 30 to 40 mins.

If you decide to give it a try be sure to leave me a comment and tell me how it turned out.

Easy Low Carb Crab Cakes

Growing up in Maryland and Virginia had it's advantages. During the summer we lived off fresh seafood and one of my favorite foods was crab cakes. My father was the cook in our family and he made the absolute best crab cakes. 

When I started my low carb journey, I was concerned about having to give up one of my favorite things to eat, but I decided to create a simple low carb crab cake recipe that was tasty and only took a few minutes to prepare. 

Here is my version of low carb crab cakes. They are induction friendly.

12 oz lump crab meat 

1T golden flaxseed

1T of Duke's mayo

1tsp of Old bay seasoning

2 tsp dried parsley

1 tsp mustard

1 large egg

garlic powder, salt, and pepper to taste

I mixed all the ingredients in one bowl and fried in canola oil. They were very tasty and I didn't miss the breadcrumbs that I normally use to bind them.

Please share this recipe with your friends. Do you have a crab cake recipe that you would like to share?

Those Darn Nuts!

You guessed it, the nuts got me again. It's ok. The only carbs I had today were the almonds and pistachios I ate. Plus, a swig of a pre-made green smoothie. Other than that I ate another Johnsonville sausage, a spicy sausage, and a dozen of wings. I think I have a wing problem. LOL

As you guessed, I didn't take my Slim 1 today and I can feel it. Thank goodness that I'm running in the am