Your browser is not utilizing JavaScript, used to open some windows. The Low Carb Luxury site utilizes JavaScript for some functions, and you may miss some features by not enabling JavaScript.
 The Low Carb Luxury Online Magazine   Synergy Diet
    June 2004    Page 11       > About LCL Magazine      > Cover Page      > Inside Cover      Feature Pages:   1   2   3   4   5   6   7   8   9   10   11  12     

Feature Articles
 Why Muscles Matter Most
 Chick, Chick, Chicken Recipes
 Notes From The Field
 Pieces to The Path
 Here's What's New!
 If It Looks Like A Duck...
 Jonny Bowden Weighs In
 Our Father's Day Story
 FDA & Carbs: Get Involved!
 Grooming Tips for Men
 Make It Low Carb!
 Childhood Obesity: Why?




DaVinci Gourmet Sugar Free Syrups


              Make it Low Carb! by Joan Hedman

          "I've been on a diet for two weeks and all I've lost is two weeks."
                                                                         Totie Fields

I'm one of those people who can eat just one or two small squares of chocolate and put the rest away for later. Usually, 24 or more hours elapse before "later" occurs. Because of this, I have a reputation for having incredible willpower.

I have a confession to make: I don't have willpower at all. For whatever reason, I can walk away from chocolate, but I cannot resist the luscious, seductive taste of fresh fruit.

I could cheerfully eat four bowls of fruit salad in one sitting. I have eaten four bowls — cereal bowls, not dainty little dessert bowls — of fruit salad at one sitting. Any concept of portion control I might possess flies right out the window when I'm faced with the combination of fresh berries, cubed melons, a diced stone fruit or two, and maybe even, bless me, cherries.

Later, of course, I pay for my lapse with an insulin spike, blood sugar crash, and massive cravings. Also, headaches, bloating, and weight gain. Not fun.

Portion control is a big part of what makes maintaining a low carb way of life possible. One of the most common misconceptions about the low carb way of life is that you can't have fruit. Of course you can have fruit! The idea, though, is to be mindful of which fruits you are eating (grapes are definitely out; you may as well eat jelly beans), and how much fruit you're eating.

Strawberry This brings me to strawberries... I love strawberries and could easily down a pint without thinking about it. This time of year, they are abundant, reasonably priced, and very tasty. They deliver more vitamin C than one orange! And they offer you 20% of your daily value of folic acid. Plus there's only about 8 net grams of carbs in an entire cup of sliced strawberries! Nutritionally, they're winners. The question is, how do you work them into your diet in a controlled way, so that you won't over-do it? Obviously, fruit salad is out of the question for me.

Strawberry Shortcake — that assembly of a sweet biscuit; sliced, sweetened strawberries; and whipped cream, is the quintessential taste of summer, with portion control built in! The version below provides balancing fats and protein along with the sweet fruit, so it mitigates any immediate cravings the berries may trigger. I'm hard-pressed to think of a more ideal food combination. (Well... there's pie, but that's a topic for another column.)

When the berries are at their peak, I could cheerfully eat this every day. The net carb count of the final product is about 8 grams. You'll find the portion size to be quite generous. It's so generous you might want to make two dozen tiny scones instead of 12 plump ones, so you'll end up with a more reasonably sized dessert. Either way, they make a delightful part of a nutritious breakfast, too!

Strawberry Shortcake
12 servings

    Strawberry Shortcake
  • 2 pints fresh strawberries, washed, hulled, and sliced thinly (about 4 cups)
  • 2 teaspoons balsamic vinegar (1 g carb per tsp)
  • 1/2 to 2/3 cup Splenda or other non-caloric sweetener, to taste

Place the sliced strawberries in a bowl with enough room for tossing. Sprinkle on the vinegar and Splenda, and stir to combine. Cover and let rest in the refrigerator for several hours, stirring occasionally, to draw the juices out of the strawberries, and for the berries to macerate, absorb the flavor of the vinegar and the sweetness of the Splenda.

Don't skip the balsamic vinegar; you'll be amazed at how that tiny amount of acid can "brighten" the taste of the berries.

Nutrition information (total): 286 calories; 2 g fat, 68 g carbohydrates, 16 g fiber,
4g protein. Per approx. 1/3 C serving: 24 calories; 0 g fat, 5.75 g carbohydrates,
1.3 g fiber, >1 g protein.

Lightly Sweetened Whipped Cream:
3 cups; 12 servings
  • 1+1/2 cups heavy cream
  • 3 Tablespoon sugar free vanilla syrup (DaVinci's, Torani, etc)
      - or -
  • 3 Tablespoons Splenda
  • 1/2 teaspoon vanilla extract

Put the cream in a mixing bowl that gives you plenty of extra room. Beat the cream at high speed, and when it starts to thicken, add the sweetener and vanilla. Beat at high speed just until stiff peaks begin to form; don't overbeat or you'll end up with sweetened butter. To test your peaks, dip a spoon (or the beaters of a hand-held mixer) down into the cream and lift straight up. If the resultant "peak" flops over at the top, it's a soft peak; if it stands straight up, it's a stiff peak. Aim for somewhere in between and everyone will be happy. Cover and keep chilled until ready to use.

Nutrition information (total): 1232 calories; 132 g fat, 10.5 g carbohydrates, 0 g fiber, 7.5 g protein. Per approx. 1/4 C serving: 102 calories; 11 g fat, 1 g carbohydrates, 0 g fiber, >1 g protein.

Cream Scones:
(adapted from The Breakfast Book by Marion Cunningham)
12 drop scones
  • 1  1/3 cups vanilla whey protein powder (Designer Whey)
  • 2 Tablespoons oat flour
  • 2 Tablespoons vital wheat gluten flour
  • 2 teaspoons xanthan gum
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/4 cup Splenda (omit if you'd like a more biscuit-like taste)
  • 1  1/4 cups heavy cream
  • 4 Tablespoons butter, melted
  • Splenda for sprinkling (optional)

Preheat the oven to 325 degrees. Line a baking sheet with foil for easier clean up; there's no need to grease it.

Combine the dry ingredients, then sift them into a large mixing bowl. Don't skip the sifting, as it lightens the texture and insures that all the ingredients are lump-free and properly distributed throughout the batter.

Add the heavy cream and stir with a fork. It will quickly form a shaggy, sticky dough. Stir just enough to insure that all the ingredients are well mixed.

Drop by heaping tablespoonfuls onto the baking sheet, separating the scones to allow for them to rise. Try to get the 12 scones as close to the same size as possible so they will all cook in the same amount of time.

Brush each scone with the melted butter, and sprinkle with Splenda if desired.

Bake at 325 degrees for 12 to 15 minutes, until lightly brown on the bottom and golden on top. Be careful not to overbake as they can dry out quickly. Remove from the oven and cool on a rack before serving.

Nutrition information per serving (1 scone): 171 calories; 14 g fat, 4 g carbohydrates,
1.4 g fiber, 9g protein.

Assembly: Split a cooled scone and arrange the bottom half in the center of a small plate. Spoon about 3 tablespoons of strawberries and juice onto the scone; cap with the top half, and spoon another 2 tablespoons of strawberries over the top for a total of about 1/3 cup of strawberries. Dollop about 1/4 cup of whipped cream on top, and enjoy.

Nutrition information per assembled (very generous) shortcake: 297 calories; 25 g fat, 10.75 g carbohydrates, 2.7 g fiber, 10 g protein.

Reader Request: I've had two requests for low carb versions of muffins made from bran cereal. If anyone has had any successes with converting recipes that use All Bran or bran flakes cereal, please share it!  E-mail me with "cereal muffins" in the subject line. Thanks!


Copyright © June 2004  Joan Hedman and Low Carb Luxury
Title and inset photos Copyright © 2004  Neil Beaty and Low Carb Luxury


Contents copyright © 2004 Low Carb Luxury.   All rights reserved.  Use of this site constitutes your acceptance of our Terms and Conditions.     Design and Development by  Accent Design Studios.