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Mashed Sweet Potatoes
- 4 pounds sweet potatoes (6 medium)
- 1/3 cup butter
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons cream
- Butter (optional)
Peel and quarter potatoes. Cook potatoes, covered, in a small amount of boiling water in a Dutch oven for
25 to 35 minutes or until tender; drain. Mash potatoes with a potato masher or beat with an electric mixer
on low speed.
Beat in 1/3 cup butter, cream, salt, and pepper. Season to taste with additional salt and pepper.
Spoon into a serving bowl. Top with butter, if desired.
Make-Ahead Tip: Spoon potato mixture into a 1-quart microwave-safe casserole. Cover and chill up to 24
hours. To heat, micro-cook, covered, on 100-percent power (high) for 15 minutes or until an instant-read
thermometer registers 160 degrees F; give dish a quarter turn every 5 minutes.
Makes 8 servings.
NOTE: Yams have considerably more carbs than sweet potatoes, so go for the real sweet potatoes. And keep
in mind that sweet potatoes are low glycemic and affect blood sugar less than their carb count would lead you to
Per Serving: 186 Calories; 6g Fat; 3g Protein; 16g Carbohydrate; 3g Dietary Fiber; 13g Net Carbs
- 1 12-ounce package fresh cranberries
- 3/4 cup water
- 1 tablespoon lemon juice
- 1 cup Splenda
- 1 teaspoon dried minced onion
- 1/2 teaspoon dried rosemary, crushed
- 2 medium pears, cored and chopped (2 cups)
Combine cranberries, water, lemon juice, Splenda, onion, and rosemary in a medium saucepan.
over medium heat about 5 minutes or until cranberries pop. Add pears and cook, uncovered, 2 minutes more or
until pears are just tender. Serve warm or chilled.
Makes 3 cups (six, 1/2-cup servings)
Per Serving: 52 Calories; 0g Fat; 1g Protein; 12g Carbohydrate; 4g Dietary Fiber; 8g Net Carbs
Broccoli and Peppers
- 1 pound broccoli, cut into flowerets
- 1 red or yellow sweet pepper, cut into 1-inch pieces
- 2 tablespoons butter
- 1 teaspoon finely shredded lemon peel
- 1 tablespoon lemon juice
- 1/8 teaspoon pepper
Place broccoli and pepper in a steamer basket over simmering water. Steam, covered, for 8 to 12 minutes
or until vegetables are crisp-tender. Drain.
Arrange on a serving platter. Meanwhile, in a small saucepan melt the butter. Stir in lemon peel, lemon juice,
and pepper. Drizzle over broccoli mixture.
Makes 6 servings.
Per Serving: 78 Calories; 7g Fat; 2g Protein; 5g Carbohydrate; 3g Dietary Fiber; 2g Net Carbs