Delicious, nutritious, a great source of calcium, and hard to get enough of. With its many tasty benefits, cheese plays a healthy role in your low carb eating plan. So, do something good for yourself have some cheese. Now, let's get back to cooking!

1 cup shredded mild Cheddar or Monterey Jack cheese 1 cup shredded cooked chicken 1 cup sour cream 1 tablespoon packaged taco seasoning mix 1/2 cup diced celery 1 4-ounce can chopped green chiles Low Carb Crackers or Chips Optional garnish: sliced ripe olives Mix cheese, chicken, sour cream and seasoning mix in a medium bowl. Stir in diced celery and green chiles. Cover and refrigerate for at least 1 hour before serving. Garnish with sliced ripe olives, if desired. Serve with low carb crackers or chips. Makes 12 servings 2.2 grams carbohydrate per serving (before chips or crackers.)

1 teaspoon butter 1 tablespoon half-and-half 1 large egg 1 heaping tablespoon Havarti cheese, grated 1/8 teaspoon dried dill or cilantro Preheat oven to 400 F. Melt the butter in a custard cup. Add the half-and-half. Crack the egg into the cup and cover with Havarti. Sprinkle with dill or cilantro. Bake for 10 to 12 minutes or until set. Serve with buttered low carb toast, or grilled ham if you like. Makes 1 serving 2 grams carbohydrate per serving.

1 recipe barnaise sauce * 1/2 cup cream 10-15 stalks asparagus 4 slices Atkins or Irene's low carb bread 4 slices Swiss cheese 4 slices smoked turkey 4 eggs 2 tablespoons Parmesan cheese, shredded Preheat oven to 250F. Prepare barnaise sauce by following recipe directions and adding additional 1/2 cup cream; keep warm. Trim ends of asparagus and cut into thirds. Cook asparagus in boiling water until almost tender, about 2 to 3 minutes. Drain. Toast low carb bread slices. Place one slice Swiss cheese and one slice turkey on each piece of toast. Place on cookie sheet in oven until cheese melts. While toast is in the oven, fry eggs, sunny-side up. Remove toast from oven and top with eggs. Place asparagus and desired amount of barnaise sauce on eggs. Sprinkle with Parmesan cheese and serve warm. Makes 4 servings 6.8 grams carbohydrate per serving. * If you prefer, this is excellent using traditional hollandaise sauce as well. Use our recipe here.

8 ounces Mozzarella cheese, diced into 1/4-inch cubes 1 cup diced roasted red peppers 2 green onions, cut diagonally into thin slices 2 tablespoons extra-virgin olive oil Freshly ground pepper to taste 1 head Belgian endive, separated into leaves Combine Mozzarella cheese, diced red peppers, sliced green onion, sliced fresh basil, and olive oil in a bowl, and mix well. Season with pepper. Cover mixture, and refrigerate for 1 hour or overnight. Spoon salsa onto low carb crackers, or endive leaves. Makes 3 servings 3.6 grams carbohydrate per serving.

                               

Chicken, Blue Cheese, and Bacon Salad

2 cups mixed baby greens 1 cup sliced celery 1/2 cup sliced scallions 4 slices crisply cooked bacon, crumbled 1/3 cup finely crumbled blue cheese 5 hard boiled egg yolks, broken in pieces 3 cups cubed cooked white meat chicken In a medium bowl, toss together the mixed greens, celery, and scallions. Serve on two chilled plates and top each with half the crumbled bacon, blue cheese, egg yolks, and diced chicken. Serve with your favorite low carb dressing (Blue Cheese, Caesar, Ranch, or Italian are all good on this salad.)

                               

Ham, Asparagus and Swiss Quiche

Crust Ingredients: 1 cup vital wheat gluten 1/2 cup almond flour 1/2 cup oat flour 1 teaspoon salt 8 tablespoons butter (1 stick), divided into several pieces 1/3 cup non-hydrogenated shortening or lard, divided into several pieces 1/4 cup ice water Quiche Filling: 2 tablespoons butter 2 medium green onions, sliced, heavy green tops discarded 8 ounces fresh asparagus spears, chopped 8 ounces ham, chopped 2 tomatoes, coarsely chopped 3 eggs 1/2 cup heavy cream 1/4 teaspoon ground nutmeg dash hot sauce 8 ounces Swiss cheese, shredded Make the crust: In a food processor combine the flours and salt. Add the butter and shortening. Process (or pulse) until the mixture is coarse. Add the water slowly, being careful not to overprocess. Remove the dough, roll out on a floured surface, and place in a 10-inch quiche pan, as instructed below. Quiche: Preheat oven to 375F. Use a 10-inch quiche pan and prepare the pie crust as instructed above. Trim excess dough and refrigerate. Saut green onions and asparagus in butter over medium-low heat until tender. Reduce heat to low. Add ham and cook mixture until heated through. Remove skillet from heat and stir in tomatoes. In a separate bowl, combine eggs, cream, nutmeg and hot sauce. Place vegetable and ham mixture into prepared pie crust. Add cheese and pour egg mixture over ingredients. Bake at 375F for 45 to 55 minutes. Makes 6 servings 6 grams carbohydrate per serving.

We have re-designed our own Brand of Stevia Extract, Sweet 'N NONE!'s container, to make it more convenient to carry with you. All this, and a new low price as well! Check out the best Stevia Extract with no aftertaste... just 100% pure Stevia! Sweet 'N NONE!   Click here to order. And speaking of Stevia... you have stopped eating sugar, why are you still brushing with it? We now have Nature's Gate Stevia sweetened All-Natural Whitening Toothpaste! Nature's Gate Tootpaste has natural bamboo powder as a polishing and whitening agent, and with extracts of Goldenseal, Sage, and Licorice for natural antiseptic properties to help fight plaque!   Click to order. And, while we're at it... how about freshening your breath with Stevia sweetened Nature's Gate ZAP Breath Strips! You may say, "But Dr. Bill, normal Breath Strips are low carb!" Maybe... but they still use SUGAR as their sweetener! These strips use Stevia Extract! THEY CONTAIN NO SUGAR! And that is not the only benefit! ZAP controls bad breath with natural, herbal peppermint! It also contains Green Tea Extract which is not only rich in anti-oxidants and is reported to help inhibit bacterial growth, it also helps burn fat!   Click here to order.                                                             Low Carb Nexus:                                         "Where Low Carb and Low Prices Meet!"