4 C heavy cream
2 C Xylitol (Powder in a blender first, then measure)
1 T gelatin
Blend and stir over medium heat until sugar is dissolved. Let it cool until its room temperature. Add:
2 C sour cream
1 t vanilla
Mix quickly with whisk. Refrigerate overnight.
Serves 4
• 1/3 cup low-fat buttermilk
• 1/3 cup reduced-fat sour cream
• 2 tablespoons cider vinegar
• 1 tablespoon honey
• Coarse salt and ground pepper
• 1 large head Boston lettuce
• 1 pound sliced roasted turkey breast, torn into pieces
• 1 avocado, pitted and sliced
• 1 cup alfalfa sprouts or pea shoots
• 6 radishes, halved and thinly sliced
• 4 carrots, cut into matchsticks
• 4 ounces Monterey Jack cheese, cut into strips (1 cup)
Directions: In a small bowl, combine buttermilk, sour cream, vinegar, and honey: Season with salt and pepper. Set dressing aside. Divide lettuce among 4 serving plates; top with turkey, avocado, sprouts, radishes, carrots, and cheese, Top with dressing and serve!
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Serves 4
• Coarse salt and ground pepper
• 1/4 teaspoon cayenne pepper
• 4 boneless, skinless chicken breast halves (6 to 8 ounces each)
• 2 tablespoons olive oil
• 1 medium red onion, finely diced
• 2 tablespoons fresh lime juice
• 1 Hass avocado, pitted and cut into chunks
Directions
1. In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken.
2. In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.
3. Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.
Subway
Tuna 6 inch 5 grams sugar
Turkey Breast 6 inch 7 grams sugar
Veggie Delight 6 inch 6 grams sugar
Starbucks
Bacon, Gouda, Cheese, Egg Frittata on Artesian Roll 1 gram sugar
Chop Chop Pasta Salad 2 grams sugar
Rosemary Ham and Swiss Sandwich 2 grams sugar
Turkey and Swiss Sandwich 5 grams sugar
KFC
Grilled chicken breast w/ Mashed Potatoes, Gravy, & Green Beans 1 gram sugar
Grilled Chicken Wings (4) w/ Mac n Cheese 4 grams sugar
Carl’s
Jumbo Chili Dog 4 grams sugar
Spicy Chicken Sandwich 3 grams sugar
Burger King
BK Double Stacker 5 grams sugar
8 Piece Crown Shaped Chicken Tenders 0 grams sugar
Spicy Chick’n Crisp Sandwich 4 grams sugar
2 T Olive Oil
2 (1 Inch thick) Bone-in Pork Loin center cut chops
Salt and freshly ground pepper
1 small Onion, thinly sliced
1 (15 ounce) can Diced Tomatoes, in juice
1 tsp Herbs de Provence
¼ tsp Dried Red Pepper Flakes (optional)
1 T chopped fresh Italian Parsley
Heat the oil in a heavy skillet over medium heat. Sprinkle the chops with salt and pepper. Add them to the pan and cook until they are brown and an instant-read thermometer inserted horizontally into the pork registers 160 degrees, about 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
Add the onion to the pan and sauté over medium heat about 4 minutes. Add the tomatoes with their juices, herbs, and pepper flakes. Cover and simmer, stirring occasionally, about 15 minutes. Season the sauce to taste. Return the chops and any juices from the plate to the pan and turn the chops to coat with the sauce.
Place on a plate, top with sauce and sprinkle with fresh parsley!
Tomatoes
Mozzarella Cheese
Basil
Olive Oil
Balsamic Vinegar
Salt
Cut tomatoes and mozzarella into slices. Layer tomato, basil leaf, mozzarella. Sprinkle with olive oil and a small amount of balsamic vinegar. Add salt if desired.
1 lb pot roast
2-32 oz cans chili beans
1 16 oz can stewed tomatoes
½ onion, chopped
1.2 green pepper, chopped
1/3 c xylitol (powder in a blender first)
Throw all together in a crock pot and cook on low for 8-1o hours. Take pot roast out and shred. Add back to crock pot.
Top with grated cheese, sour cream, etc...
2 T Extra Virgin Olive Oil
1 handful fresh string beans
½ can sliced or chunky pineapple (in juice, not syrup) or a few slices of fresh pineapple
¼ Cup pineapple juice
2 cups pre-cooked shrimp
1 Cup baby carrots (optional)
Heat oil in pan on low…add pineapple juice. If using carrots, ad to the pan and cook for 3-5 minutes. Add pineapple and cook for 3 minutes more. Add green beans…cook for 3 min, then add shrimp and cook for 5 minutes!
The oil mixed with the pineapple juice slightly caramelizes and gives everything a delicious flavor. Serves 2
I 25 oz jar low sugar pasta sauce (3 cheese from Trader Joes is great!)
1 pint whipping cream
8-16 oz mild or spicy Italian sausage
16 oz whole wheat mostaccioli pasta (or penne)
Cook pasta as directed on package. Cook sausage until done in a frying pan. Add jar of sauce and cook through until warm…stir in whipping cream and serve over pasta….yummy!!!!!! Add some parmesan or feta cheese on top!
4 Boneless Chicken Breasts
Salt
2 Tbsp Butter
½ Cup Chopped Onion
1/3 Cup Sugar Free Raspberry Jam
1/3 Cup Red Wine Vinegar
¼ Cup Whipping Cream
Sprinkle chicken lightly with salt.
In a skillet, brown butter, add chicken and cook over medium heat for 5 minutes. Turn chicken over and add onion around the edges of the chicken. Continue cooking until chicken and onions are tender and golden brown.
Remove chicken from pan and keep warm. Add jam and vinegar to the pan…cook and stir, scraping up brown bits from the chicken. Bring to a full boil and boil for one minute or so. Stir in cream…heat through and pour sauce over chicken and serve!
Taco Bell
Cheese Quesadilla-4 grams of sugar
Crunchy Taco-1 gram
Fresco Crunchy Taco-1 gram
Fresco Soft Beef Taco-2 grams
Grilled Steak Taco-2 grams
Nachos-3 grams
Taco Supreme-2 grams
Tostada-2 grams
McDonalds
Chipolte BBQ Snack Wrap, crispy-4 grams
Chipolte BBQ Snack Wrap, grilled-5 grams
Egg McMuffin-3 grams
Ranch Snack Wrap, crispy-2 grams
Ranch Snack Wrap, grilled-2 grams
Rubio’s
Chicken Taquitos (3)-1 gram
Chicken Enchilada-2 grams
Fish Taco Especial-4 grams
Grilled Chicken Taco-2 grams
Grilled Gourmet Steak Taco-1 gram
Grilled Steak Taco-1 gram
HealthMex Chicken Taco-2 grams
Street Taco, Steak-0 grams
Here are a few great, less sugar cereals to eat for a fast breakfast!
Remember to sweeten with Stevia and use unsweetened almond milk…almond milk and Stevia (Truvia…etc…can be found at any grocery store.)
Plain Life Cereal-6 grams sugar
Wheat Chex-5 grams
Cheerios-1 gram
Total-5 grams
Fiber One-6 grams
Wheaties-4 grams
Special K-4 grams
Shredded Wheat-0 grams
Grape Nuts-4 grams
This is just a small list! Just read the label for added sugars and make sure it is low then you are on your way!!!!
1 1/3 Cup Half and Half
2/3 Cup Whipping Cream
1 Tbsp Stevia (powder...NuNaturals brand is best...not bitter!)
1 Tbsp Vanilla
Mix all together and put in ice cream maker.
If you are lucky enough to have a Vita Mix, freeze mixture into ice cube trays…then pull out 6 or 8 cubes at a time and mix in Vita Mix…so easy!
Variations
1. Add 1 tbsp cocoa to taste
2. Add sugar free York Peppermint Patties
3. Add a few Tbsp of Almond Butter
4. Add fresh or frozen fruit…raspberries, blackberries, or blueberries…these are the lowest in sugar.
6 Boneless chicken breasts
6 Tbsp Butter
1 Cup Chicken Broth (low sodium is best!)
1 Cup Plain Yogurt
2 tsp freshly grated lemon rind (outside of a fresh lemon)
1 ½ tsp salt
4 Tbsp Flour
1 Cup Sliced Mushrooms
Melt 3 Tbsp butter in a 9x13 pan. Add chicken and bake at 350 for 30 minutes. Melt the rest of the butter in a saucepan and add the flour…use whisk and cook for about a minute. Add the chicken broth and stir until thick and smooth. Add yogurt and lemon rind. Remove the chicken from the oven, sprinkle with mushrooms then cover with the sauce. Bake in oven for 30 more minutes!
8 oz. whole wheat Linguine Pasta
1 8-oz container refrigerated Bruschetta Sauce (Trader Joes)
1*/4 cup grated Parmesan Cheese
1 8-oz container Fresh Mozzarella Balls (Trader Joes)
¼ cup Basil, chopped
Cook pasta according to package directions…drain.
Add bruschetta and parmesan cheese.
Stir in mozzarella balls and mix gently. Top with basil and serve immediately!
1 cup chopped onion (can find already chopped in the produce section)
1 clove crushed garlic (can find in jars already chopped at the grocery store)
2 Tbsp olive oil
1 tsp ground cumin (spice section)
2 15-oz cans Black Beans (do not drain)
1 cup chunky salsa
2 Tbsp fresh lime juice (juice of 1 lime)
Sour Cream
In a medium pot, sauté onions in olive oil until they are soft.
Sprinkle in cumin and garlic and sauté for a minute. Pour in black beans (including juice), salsa, and lime. Stir and bring to a simmer. Simmer covered for 20 minutes.
Ladle soup into bowls and serve with sour cream and fresh avocado.
1 6-oz bag Spinach
½ cup Crumbled Feta Cheese
½ cup Dried Cranberries or Cherries
½ cup Pine Nuts
Combine all ingredients and toss with dressing…serve immediately!
Balsamic Vinaigrette
4 Tbsp extra virgin Olive Oil
2 Tbsp Balsamic Vinegar
¼ tsp dried Basil
¼ tsp Dijon Mustard
Pinch of sugar
Stir quickly with fork until combined…dressing will keep in the fridge for a few days in a closed container.
Chicken Caesar Salad
Romaine Lettuce
Pieces of chicken
Fresh Parmesan Cheese
Caesar Dressing (look for one with little or no sugar)
Chicken Tacos
La Tortilla “Smart and Delicious” Tortillas
Pieces of chicken
Fresh grated cheddar cheese or your choice of cheese
Green Taco Sauce (Verde Sauce) Look for no sugar on label
Fresh lettuce, tomatoes, avocado, and sour cream
Put tortilla in heated frying pan and top with sheese. Cook a few minutes until the cheese is melted.
Put chicken pieces in a bowl and top with some verde sauce…mix.
Put in tortillas, top with lettuce, tomato, avocado and sour cream.
Don’t be afraid of fat…just don’t overdo it! Fat free anything is just awful!!!!
Chicken Pizza
Make your favorite pizza using a whole wheat pita as your crust…just warm it in a 425 oven on a baking sheet for 5 minutes first to make it crunchy..then add a pizza or pasta sauce with little or no sugar, chicken pieces and mozzarella cheese on top…could add any of your favorite veggies also! Bake for 8-10 minutes!
