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The Low Carb 
Luxury Newsletter: Volume II / Number 9: May 10, 2001
Issue Date:
May 10, 2001

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In this issue:
  1. Welcome and Overview
  2. Lora's Column"Alcohol On A Low Carb Diet"
  3. Guest Column"Get The Rats Out of Your Race!" Part II
  4. Richard's Corner"Judging a Book by its Cover"
  5. Recipes!"Thrifty Beef!"
  6. Stuart's "Rant""Because Everyone Knows..."
  7. Letters"Love That Maple!"
H i all. Want to hear a piece of irony? It wasn't long ago that someone
told me (with their very best intentions) that eating all this mayonnaise was going to make my bones brittle. "Did I want broken bones?" she asked.

Well, today she was proven right. A jar of mayonnaise fell from a top shelf, hit my ankle bone in just the right spot, and c-c-c-ccccrunch. You know the old saying, "If it weren't for bad luck, I'd have no luck at all..." It's been that kind of month, my friends.

BUT neither broken bones, nor attacking mayo can keep me from getting you your newsletter! [grin] Soooo... on with the newsletter!


      "Candy Is Dandy; But Liquor Is Quicker!"
         – Ogden Nash

Is drinking alcohol healthy or even advisable on a low-carbohydrate diet? Boy, do we hear *that* question a lot. It comes up more at the holidays and during the dawn of the Summer months — people want beer with their Barbeques; a glass of wine with their light Summer meals.

So we're going to try and answer your questions, but the caveat here is a big one — and an obvious one. Everyone is different. Different people will react differently to alcohol (and some of those will be able to incorporate wine but not beer, or vodka, but not wine.) It's a personal decision that weighs preference and sociability against health, weight loss, and progress. So read the facts, and decide.

Is Drinking Alcohol Healthy... period?

This controversial question has been addressed by dozens of studies over the years. One of the latest appeared in the September 19, 2000 edition of the Annals of Internal Medicine. This study found that drinking small amounts of alcohol was beneficial and that wine had a beneficial effect on both heart disease and cancer not seen for beer or liquor.

Over 24,000 men and women in Copenhagen, Denmark began participating in health studies from 1964 through 1976 and were followed until 1995 for this analysis. Almost 5,000 of these people died during that time. Light drinking (a drink a day or less) was associated with a 10% reduction in mortality while heavy drinking (five or more drinks daily) was associated with a 10% increase in death.

But what does this mean to you? Well, it might mean nothing at all. Not one of the participants was on a structured diet of any sort (let alone low-carb) and none had other habits taken into account (such as weight, smoking, etc.) So while we are likely to continue to see anecdotal evidence and small-study evidence of the benefits of drinking, their validity — especially where low-carbers are concerned will stay up in the air for the time being.

Our concern here, is to look at how drinking alcohol will affect our diet regime — our weight loss progress, our cravings, and our well-being.

To understand that relation, let's look at what a few of the low-carb gurus have to say on the subject (and if you're hoping they'll all agree... well, just keep hoping...)

Robert C. Atkins — the Granddaddy of them all:

"Here's the problem with all alcoholic beverages, and the reason I recommend refraining from alcohol consumption on the diet. Alcohol, whenever taken in, is the first fuel to burn. While that's going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen, you immediately go back into ketosis/lipolysis after the alcohol is used up.

If you must drink alcohol, wine is an acceptable addition to levels beyond the Induction diet. If wine does not suit your taste, straight liquor such as scotch, rye, vodka, and gin would be appropriate, as long as the mixer is sugarless; this means no juice, tonic water; or non-diet soda. Seltzer and diet soda are appropriate."

Drs. Michael R. and Mary Dan Eades (Protein Power)

"Can I drink alcohol on the Protein Power Plan?"

"Yes, you can! But, like with everything else, you are limited by your Carbohydrate Maximum. Dry white or red wine (3 oz.) or Miller Lite beer (12 oz.) will cost you 3 or 4 effective carb grams, but are still reasonable choices as long as you count them in your daily totals. Hard liquor will cost you a lot of empty calories. Take it easy and count those carbs! Wine-in moderation-can even help improve insulin sensitivity."

Ray Audette - Author of "NeanderThin":

"Don't Drink Alcohol"

"It is best not to consume alcohol in any amount from any source. Alcohol is a by-product of yeast digestion (the yeast equivalent of urine) and is known to damage the stomach, kidneys, and liver. Alcohol adds fat principally by producing cravings for both itself and other carbohydrates (see snack trays at any bar) and even other addictive substances (ask any former smoker.) It is almost impossible to drink alcohol and follow the hunter-gatherer lifestyle. If you must drink, do so only on special occasions (once or twice a year) and stick to alcohols derived from fruit (wine and champagne.) Be aware, however, that once you have been on the NeanderThin program for any length of time, drinking any form of alcohol could make you queasy. It is best to avoid alcohol altogether."

Okay, I could go on quoting diet doctors and authors, but I think you get the idea — they don't agree. So it will be up to you to decide how they affect YOU, YOUR weight loss, YOUR well-being, and YOUR cravings.

My personal experience has been that when I drink more often than a drink or two per month, my weight loss stalls. It's also my experience that I have sugar cravings the next day that I must deal with and my hunger levels are increased.

So weigh the pros and cons for yourself. But just in case you haven't thought of them, here's a list of "sobering" facts about alcohol that you might want to be armed with when making your decisions:
  • Alcohol depletes many nutrients, particularly zinc and magnesium.
  • Alcohol can increase the production of free radicals in the body. (Free radicals are known to be the fertile ground from which cancer springs.)
  • Alcohol can damage the liver — often seriously.
  • Alcohol damages the brain. Not just an off-hand statement. When alcohol is consumed, brain cells expire — just like with a "puff" of a cigarette.
  • When pregnant women consume alcohol, low-birth-weight babies with lower IQs often result.
  • Alcohol impairs functioning of the digestive tract.
The "Bottom Line" comes from Robert Crayhon, one of the most brilliant nutritionists I've ever known:

"Optimal nutrition is about isolating the good elements in food and getting more of those. It is also about avoiding harmful, toxic substances. Alcohol, even red wine, has some of both. If you want to be optimally healthy, you only want to accentuate the positive. You don't want to set your house on fire and turn on your sprinkler system at the same time.

Don't drink alcohol if you are doing it for health benefits. There are less toxic ways to get the benefits of the antioxidants, polyphenols, and other substances found in red wine. Fruits, vegetables, garlic, spices and herbs and supplements can give you just as much antioxidant benefit if not more. If you are interested in the protective effects of red wine polyphenols, they are available in supplement form. Alcohol's nutrient depleting effect is not what a poorly nourished society needs. Its liver weakening properties are also not needed in a country where the liver is nearly overwhelmed with all of the toxins in our environment.

Can you drink alcohol every now and then and be healthy? Yes. An occasional glass of red wine is not going to do that much damage, and does offer some benefits. If it gives you pleasure and is an important part of the way you enjoy life, it may be more unhealthy for you to abstain. Consume red wine or alcohol, however, only after considering its full spectrum of possible negative effects."


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                                      Get The Rats Out of Your Race! ©
                                                  Streamlining Defined

Get The Rats Out of Your Race By Alice Fulton-Osborne

The bottom line: we want to fill our lives and homes with quality rather than quantity, and create an atmosphere conducive to eating that encourages, supports, and fosters our new way of living...

And one of the best ways to do just that is to get the rats out of your race. The rat always discussed in this column is the clutter/junk rat, and as promised in the last newsletter, today's topic is the most efficient approach to dealing with clutter and junk... streamlining. Here you'll learn what streamlining is and why it's crucial to this BEFORE organizing.

To understand streamlining, it's helpful to understand what organizing really is. The old adage, "Have a place for everything and put everything in its place," is often used to define organizing. However, this approach doesn't work because there's no way we can have that many places... if we try to manage EVERYTHING. Organizing before streamlining puts the cart before the horse. It's ineffective, because you've spent time organizing things you don't like, don't use, don't need, don't want, and don't have room for. Consider the pattern: You've spent hours organizing the family room cupboards; sometime later a family member gets into them looking for something, rummaging through all the nonkeepers to find that one precious item that IS a keeper; in minutes he undoes what you just spent an entire afternoon doing. After a few "just looking for something" events, you're back to where you were before you organized, and it all needs doing again.

Streamlining, on the other hand, is a purging or clearing out of all the things you don't like, use, need, want, or have room for. It's a different approach to the "place for everything" idea: Have a place for every keeper, and put every keeper in its place. The keeper is what's left after streamlining. Because you're eliminating all the clutter and junk, spaces are sparsely filled, and filled only with what you and your family DO like, use, need, want, and have room for. Thus looking for things is easy, putting them back again is easy, and the treasure-hunt pattern of living has been broken. Streamlining before organizing facilitates long-term organization and prevents continued, chronic space overload. Unlike organizing, it only needs doing once. After the initial blowout, all that's required is simple maintenance of the system.

To understand streamlining, we also must be clear on what "clutter" is: Clutter is the fish food on the kitchen windowsill for the fish that have been dead for six months. It's the two rusty potato peelers buried in the bottom of the kitchen utensil drawer. It's the polyester leisure suit living in the back of the closet since 1975. It's the seven "dead" pens in the pen and pencil holder on your desk. Clutter is anything you don't like, use, need, want, or have room for. Clutter has nothing to do with income or educational level, job title, who you're related to, what you drive, where you live, etc. etc. It has nothing to do with how neat and tidy you are. And when I suggest you may have a clutter problem, I'm not implying you're lazy or a dirty slob. I am saying however, that the majority of people in this country acquire stuff faster than they get rid of it. Accumulating more than we divest is the recipe for clutter.

A streamlined home is easier to manage, clean, and live in. Your spaces will look larger, feel cleaner, and foster serenity. You'll save time because spaces will be easier to clean, for you and your children (they now will have "reasonable responsibilities"). You will no longer waste time hunting for things. You'll be comfortable when anyone drops in, your self-confidence will grow, and your disposition will improve. To sum up, if you want a permanent solution to the clutter and junk problem (and the mess and confusion that goes with it), streamline before you organize. Quality over quantity is the creed and simplicity is the watchword. You'll be amazed at how much easier it will be to consistently carry on with your new health habits when you're consistently in control of your home and things. So clear out the clutter and see how it affects the quality of your day, which, according to Thoreau, " the highest of the arts."

Next time: How to streamline... the 8 steps to knowing what to keep and what to get rid of, and how to "organize" what's left. Until then, feel free to e-mail me with questions:,and when we meet again, may there be fewer rats in your race! ©

       Alice Fulton-Osborne

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Judging a Book by its Cover

I'm writing this column after spending the morning at a book store. I was there to pick up a series of technical books I'd ordered in for my "real" work, but as is often the case this past year, events in day-to-day life continually provide me with material for exploration here with all of you.

As I always do, I wandered over to the nutrition/diet/cookbook section to see if there were any new entries I'd be interested in, or that I could grab for Lora. While perusing, I could not help but hear a conversation going on between a middle-aged couple searching for a few cookbooks for their "new way of life". This statement always perks my ears up, because it undoubtedly means someone's either found "the way", or "thinks they have".

The man was flipping through the pages of a hefty looking volume (I could not see which one) when his wife pointed him to another sitting on the center shelf. "This one is sanctioned by the American Heart Association," she said, "It must be the one best suited for us." In more hushed tones, and in response to his hesitation, she continued, "Look, you don't want to have another heart attack, do you?"

My head shot up and my eyes focused directly on that center shelf. Three visible volumes were being snapped up by the woman, and I took note of each.

They were The New American Heart Association Cookbook, 25th Anniversary Edition (it included such classics as 'Fudgy Buttermilk Brownies' and 'Angel Food Truffle Torte with Fruit Sauce'); American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition (this one includes 'Chocolate Custard Cake with Raspberries' made with egg substitutes, low-fat but sugar-filled condensed milk, more sugar and powdered sugar netting the diner 68 grams of sugary carbs in one tiny serving but almost no fat or protein); and the most frightening of all American Heart Association Kids' Cookbook. The last she noted aloud, "would get the kids started the RIGHT way."

I really wanted to say something. I really did. I wanted to scream at them not to be taken in. Not to be another statistic. But let's be realistic. A crazy man shouting at customers in Barnes & Noble would not likely be a welcome event.

They purchased the last copy of the American Heart Association Kids' Cookbook, so I had to go home and check out the contents online. I suppose I knew what would be in there even before I checked. One of their recipes is online at the AHA website as a sample (to show you what a great thing this is for your kids and why you should buy it, no doubt), so I want to point you to that page and let's discuss it a bit.

The recipe, as you can see, is for "Gingersnaps". Now, keep remembering that this recipe does not come from Fanny Farmer or some family recipe — this is from the American Heart Association.

The first ingredient is MARGARINE — yep, they start out with a bang by putting a huge wallop of trans fats into your child's body. And they even mention it in "stick" form — the most trans fat heavy, dangerous kind. Then, a full cup of deadly white sugar. No pretense about trying to use a "healthful" honey, "natural" sugar, or any other substitute — just good old white sugar. After adding a single egg — the only smidge of protein your child will be getting in this "heart-healthy treat" — they follow with molasses – more sugar. Then artificial butter flavoring (since the cookies will not contain any natural butter), and the coup de grace — a full 2 cups of bleached white flour. The follow-up is a modicum of spices, baking soda, and still more white sugar.

The final result for that child to take into their little forming bodies is a staggering hit of almost pure sugar to rot their teeth, set their mood on edge, and rob their bodies of nutrients. You have to eat 2 cookies to get one measly gram of protein, and the only fat you get is from trans fats. They are quick to point out that a 2-cookie serving offers 13 mg of calcium, but of course the body will lose far MORE calcium than that metabolizing the nutrient dead sugar in these "goodies".

But at the top of their page, as a part of their well-known, eminently recognizable logo are the words, "Fighting Heart Disease and Stroke". Even if you believe the dogma of a "sensible balanced diet", would someone please tell me how they justify feeding kids pure sugar and trans fats and placing their seal of approval on it? And they are "mystified" as to why rumors of their corruption and "motives" abound?


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Thrifty Beef!

Last issue we brought you "frugal fowl" — some great, economical chicken dishes. And as promised, this week we move on to thrifty beef dishes. As before, they meet these four criteria:
  • They contain no "unusual" ingredients that could be difficult to find or that require a visit to the health food store or specialty merchant.
  • They require no ingredients that could be considered gourmet or exceptionally pricey. Quite the contrary, these are all great budget meals!
  • They're all simple to prepare. While some require a bit of baking time, the actual prep time is 10 minutes or less on each recipe.
  • They're all very low carb but taste terrific!

Swiss Steak

  • 2 pounds round steak, 3/4-inch thick
  • salt to taste
  • 1 Tablespoon pepper
  • 2 teaspoons garlic powder
  • 4 Tablespoons soy flour
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 1 cup hot bouillon or beef broth
Cut the steak into portion-size pieces. Salt each piece and then pound with a meat mallet. Sprinkle pepper and garlic powder on both sides. Put the flour in a paper bag and shake the steak in it — 2 pieces at a time. Save the remaining flour. Sear steaks and place in shallow roasting pan. Cover with celery, onions and bouillon or beef broth. Seal the top with foil and bake at 300°F for 2 hours. Place on a platter.

For the gravy, mix the remaining soy flour with a little cold water, blend into the pan juices, and simmer for 5 minutes. Pour over steak and serve.

Serves 4. 4.7 grams of carbohydrate per serving.

Ground Beef Cordon Bleu

  • 1 pound ground round
  • 1 teaspoon seasoned salt
  • 2 pieces Swiss cheese
  • 1/2 cup sautéed mushrooms
  • 1/4 cup chopped ham

Mix the beef and salt together and form 1/2-pound patties, and with a knife make a pocket in the side three-quarters of the way through. Fill each pocket with 1 piece of Swiss cheese and half of the mushroom and chopped ham mixed together. Press the opening closed and broil as a regular ground beef steak. Serve at once.

Serves 2. 1.5 grams carbohydrate per serving.


  • 4 pound pot roast
  • 2 cups wine vinegar
  • 2 cups water
  • 2 bay leaves
  • 12 peppercorns
  • 1/2 cup sliced onions
  • 1 clove garlic, minced
  • 2 Tablespoons Splenda
  • 1 1/2 cups sour cream (full fat variety)

Bring the marinade to a boil and pour over the beef. Cover and marinate in the refrigerator for 2 days, turning the beef over at least once per day. Remove the meat and reserve the marinade.

Braise the beef on all sides in a heavy pan with 2 Tablespoons of olive oil. Add 2 cups marinade and simmer for 2 1/2 hours or until tender. Add sour cream to the hot liquid from the roasting pan to make the gravy. Serve at once.

Serves 5 — 2 carbohydrate grams per serving.

Beef Stew
  • 3 pounds 1 1/2-inch beef cubes (like chuck)
  • 2 Tablespoons light olive oil
  • 1 cup sliced celery
  • 1 cup green beans
  • 1/2 cup sliced onion
  • 1/2 cup dry burgundy
  • 1 teaspoon paprika
  • 4 peppercorns
  • 1 bay leaf
  • 1 teaspoon thyme
  • 1 stew beef bone
  • 2 cups beef broth
  • 4 egg yolks
  • 2 Tablespoons heavy cream

Quickly brown beef cubes on all sides in a skillet with olive oil. Place meat and all ingredients except egg yolks and cream in a pot and cover. Simmer for 2 1/2 hours or until meat is tender. Add extra liquid if necessary during cooking. When done, drain liquid into separate pan; there should be at least 1 cup. Stir cream into egg yolks. Add 2 Tablespoons of the hot liquid from the stew and stir. Add the mixture to the remainder of the hot liquid over low heat and stir until thickened. Stir into the stew and serve at once.

Serves 6 — 4.5 carbohydrate grams per serving.


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"Because Everyone Knows..."

It was called to my attention recently that two phrases seem to define — no matter how illogically — the way we see the world and interact within it. "Have you ever noticed... ?" and "Everyone knows..."

The first is generally benign and keeps people relating to one another. For instance, "Have you ever noticed that clothes dryers eat socks?" Hearing the comment, most people can relate, and will give at least a silent nod of "tell me about it..." Or it can be informational: "Have you ever noticed that right before a rain, most trees' leaves turn over?"

The reason so many comedians use the phrase in their acts is that the nature of laughter comes from common recognition of everyday things in our world.

But the other phrase, "Everyone knows..." divides our society and disseminates misinformation. Don't believe it? I took note of some relevant phrases I heard, read, or was told in only a three-day period. Obviously I heard a lot of myths and "wives tales", plus things of a political nature, but for this column, here's a list of comments that relate to our dietary interests:
  • "Everyone knows fat makes you fat."
  • "Everyone knows vegetarian is more healthy."
  • "Everyone knows if you cook without the grease, you'll keep your dinner from attaching to your hips!"
    (This phrase from an 'info-mercial'.)
  • "Everyone knows you can't lose weight without cutting calories."
  • "Everyone knows low carbing is bad for your kidneys."
  • "Everyone knows low carb is a fad diet."
  • "Everyone knows kids need sugar to grow."
  • "Everyone knows eating pork rinds and butter will pack on the pounds."
  • "Everyone knows you need to limit fat to 30 percent or less of your total daily calories."
    (This was a newscaster's statement.)
  • "Everyone knows you must drink milk for calcium."
  • "Everyone knows grains and cereals can help prevent cancer."
    (Spoken on a local food show.)
You might want to try this same experiment — listen closely to the conversations around you, in the check-out line, at work, at the gym, or on television. These are the places I heard the above statements thrown out as absolute fact. By preceding an oft-repeated myth with the words "everyone knows" (or "everybody knows"), it seems somehow incontrovertible. And indeed in all situations above, no one did challenge any of those statements. Because I wanted to hear how OTHERS reacted, I kept my mouth shut (and besides, many times I was flat-out eavesdropping!), but if we want to make a difference and see change happen, we HAVE to start LOUDLY challenging such absurd statements.

A woman in line ahead of me at our local Winn-Dixie (that's a southern grocery chain for those who don't know) was unloading her cart on the conveyor belt. She laid a pound of bacon and a package of steaks on the belt and actually met the checker's gaze with the words, "I know... I can feel my arteries slamming shut just looking at it. But my boyfriend loves bacon wrapped filets!" Then, triumphantly she placed a tub of fat free frozen yogurt on the belt and declared, "but I'm trying to make up for it with dessert."

Well, you know me... I couldn't resist. I smiled at her and said, "that stuff will kill ya..." She looked again at the steaks and bacon and nodded at me. I reached forward and tapped the top of her sugar-drenched yogurt treat with my finger. "No, I mean this!" She giggled thinking I was making a joke. She turned to pay for her purchases, and when the cashier took her check, the young woman glanced back and perused the contents of my cart. I'm nearly certain she left knowing I was NOT joking (but likely believing I was nuts.) Well, so be it. But if others question her low-fat wisdom out loud at other times, will she begin to rethink her "everyone knows" beliefs? Maybe... It has to start somewhere.

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"Love That Maple!"

Dear Lora,
I recently purchased a bunch of low/no carb maple syrups at a specialty store because they had a great deal on them and because I really love the taste of maple. They're Splenda sweetened which is great. The problem is, I am now sick of just having it on pancakes and wonder if there are recipes out there that use it in more creative ways. I'm a real dud when it comes to being adventurous in the kitchen, but if you have any maple-y recipes to share, especially main dishes, my family would love you.

Thanks for your help.


Dear Leona —

Sure! We love the taste of Maple here as well and it can be so versatile with meats. Our favorite syrup to cook with is the Keto Brand maple syrup, but the Estee Brand, Cozy Cottage and a number of others now using Splenda are terrific too. We actually found the Atkins brand to be the weakest tasting, but we hear they will be reformulating soon, so that may change.

Here are our favorite Maple-Themed Main Dishes and one Dessert to complete the series:

Spiced Maple Chicken

  • 1/4 cup sugar free maple syrup
  • 1/4 teaspoon ginger ground
  • 1 Tablespoon soy sauce
  • 2 Tablespoons white wine
  • 1 Tablespoon canola oil
  • 1 large clove garlic, minced
  • 1/4 teaspoon red pepper flakes
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 2 whole skinless boneless chicken breasts, each cut in half

Mix first 9 ingredients in bowl, add chicken. Let sit 4 hours or overnight, turning chicken occasionally Broil 5-6" from heat, about 7 minutes. Turn and continue broiling another 7 minutes or until cooked. Sprinkle with chopped parsley for garnish.

Makes 4 servings — 3 carbs per serving.

Vermont Pork Chops

  • 6 pork chops
  • 1/4 cup chopped onion
  • 1 Tablespoon vinegar
  • 1/2 teaspoon chili powder
  • 1/8 teaspoon pepper
  • 1/4 cup sugar free maple syrup
  • 1/4 cup water
  • 1 Tablespoon worcestershire sauce
  • 1 1/2 teaspoon salt
  • sprinkle of xanthan gum to thicken gravy [optional]

Preheat oven to 400°.

Lightly brown pork chops in a small amount of olive oil. Place chops in a flat baking dish. Combine all other ingredients over low heat and pour over chops. Cover and bake 45 minutes basting occasionally. Uncover and bake 15 minutes longer Place chops on warming platter while sauce is thickened very slightly with xanthan gum if desired. Pour sauce over chops and serve.

Makes 3 servings — 2.6 carbs per serving.

Broiled Maple/Orange Chicken

  • 1/2 cup sugar free maple syrup
  • 1 Tablespoon dijon mustard
  • 1/4 cup Keto sugar free orange marmalade
  • 2 Tablespoons light olive oil
  • 1 clove garlic, minced
  • 2 teaspoons worcestershire sauce
  • Ground pepper to taste
  • 2 boneless, skinless chicken breasts, each cut in half
  • 1 Tablespoon minced flat leaf parsley

Mix first 7 ingredients in bowl, add chicken. Let sit overnight turning occasionally. Broil 5-6" from heat, about 7 minutes. Turn and continue broiling another 7 minutes or until cooked. Sprinkle with parsley to garnish.

Makes 2 servings — 6.8 carbs per serving.

Maple Spare Ribs

  • 3 lbs pork spare ribs
  • 2 1/2 Tablespoons chili sauce
  • 2 Tablespoons chopped onion
  • 1 1/2 cups sugar free maple syrup
  • 2 teaspoons salt
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon chili powder
  • 1/8 teaspoon pepper

Simmer spare ribs in salted water for 30 minutes. Drain. Place in 9 x 13 baking pan. Combine remaining ingredients. Pour mixture over ribs. Bake at 375° for 30 minutes, basting frequently until done. The sauce will be thick and the ribs glazed.

Place ribs on grill over medium heat, turning and basting often for 30 Minutes, or until tender.

Makes 4 servings — 6 carbs per serving.

Upside Down "Apple" Crisp

  • 1 small peeled sliced tart green apple
  • 3 medium zucchini peeled, sliced, seeded
  • 3 Tablespoons Splenda
  • 1/2 cup sugar free maple syrup
  • 1/4 cup oat flour
  • 1/4 cup vanilla whey protein powder
  • 1 Tablespoon Quaker Oats (not instant)
  • 1/2 cup almond flour
  • 3/4 teaspoon Cinnamon
  • 3/4 teaspoon Nutmeg
  • 1/3 cup Butter at room temperature

Heat oven to 375°F. Mix Splenda, oat flour, protein powder, oats, almond flour, cinnamon, nutmeg, and butter with a pastry blender until mixture is crumbly. Crumble mixture in the bottom of a buttered 8" x 8" baking dish.

Spread apple and zucchini slices over mixture in an even pattern. Pour sugar free maple syrup over apple/zucchini slices and cover dish with aluminum foil. Bake for 30 minutes. Spoon onto plates, flipping over with the spoon as you do.

If you like, serve with low carb ice cream and warm sugar free maple syrup if desired.

Makes 6 servings — 6.8 grams carbs without toppings.

             Cook and enjoy!


Thanks for all your letters, everyone! I get hundreds of letters each week and try to answer as many as I can.


Thanks for reading! Keep your suggestions and questions coming in — we always want to hear from you! Remember, we can't address every request and query, but the ones we hear about the most or offer the greater potential to help others will surely make their way here.


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