Tag: Atkins

Cookies, Dessert, Level 1, Low Carb, Recipe

Cheesecake Cookies (nut and coconut free?) – Updated

brendanolen
REALLY old picture!!!!!!

I originally made this recipe in … 2012? I am in the process of fixing all of the broken links and duplicate pages that come with merging three (at least) websites into one. The link for this recipe was broken and no matter how much searching I did online, I could not find the recipe anywhere. So, since I actually wrote this recipe in my notebook way back when, now it’s mine. 🙂 I will make these again, taking better pictures. For now, here is the recipe.

UPDATE: I made this recipe again to take better pictures and parchment paper makes the sticking worse! Use a non-stick baking pan and spray and LET COOL. These cookies are very wet! I tried 2 variations (a little almond flour and a little coconut flour). If you were to add 2 Tablespoons of coconut flour (possibly 1/4 cup), these retain their shape much better, are not as wet, and hide the coconut flavor perfectly (I really do not like coconut flour).

Cheesecake Cookies

Nut, Coconut, and Sugar-free soft cheesecake cookies
Print Recipe Pin Recipe
Course Dessert
Servings 60 Cookies

Ingredients
  

  • 8 ounces cream cheese one block
  • 1 egg large
  • 1/2 tsp vanilla extract
  • 3/4 cup sweetener powdered
  • 1/8 tsp salt
  • 1/4 cup coconut flour optional

Instructions
 

  • Preheat oven to 350 degrees F. Place parchment paper on baking sheet.
  • In a large bowl, mix the cream cheese until it is smooth. Add the rest of the ingredients and blend until smooth.
  • Either use a 1-inch cookie scoop or drop by teaspoons onto lined baking sheets, leaving a little room, since they spread.
  • Bake for 12 minutes, or until the edges just begin to brown.
  • Let sit on the baking pan until the tops wrinkle, then move to cooling racks.
  • As noted above: for a less wet cookie, add some coconut flour.
Keyword cake, carb, cheese, cheesecake, coconut, cookie, cream, free, keto, low, nut
Journal, Product Review, What I'm Doing Now

2020: It’s Almost Over!

brendanolen

What a year this has been! Despite “all of this” I have been busy! First, I want you to take a look at my shop. I have finally figured out how to list products properly!

My newest product is a pizza pan. I know, that doesn’t sound very amazing but watch Emmy’s video!

SEE?????

Lloyd Pans Kitchenware 10 by 14 Inch Detroit Style Pizza Pan (here’s the link) is AMAZING! We made the pizza exactly like Emmy and, I’m telling you, this is just amazing! Look!

Not only is the crust crispy (not tooth-breaking hard) BUT none of the cheese stuck to the pan. I can’t wait to try low carb pizza or lasagna in this!

I have a few more items to add to my store (and some videos to make) but this year has been a focus on me.

  • My coturnix quail are doing fantastic and I have added some Chinese Ringneck Pheasants to the mix.
  • I now have a she-shed! She isn’t pretty but she’s mine! I can add my toys (like yard work tools, my bird supplies, and maybe my wood working tools) without worrying about them being moved. It’s currently water-tight, so now I just need electricity.
  • I am finally getting my official high school diploma (I got California’s equivalent to a GED the year I was supposed to graduate but it is only recognized in this state), with the goal of getting my AB degree (free through my husband’s union).
  • I am also dipping my toe into tattooing! Yes, I know that sounds random but this is my way to finally give myself permission to tap into my creative side. I’ll be making a video of my tattoo machine preference once I test them all out. I began with cosmetic tattooing but am planning my first body tattoo in a few weeks. I can’t wait to show you all!
  • I also took a break from micromanaging my food intake and exercise. I had been tracking all of my food for almost 10 years and exercising for 2 hours/day for over 3 years. I needed this break AND I can still fit into my jeans, so I haven’t done too bad! 🙂

I can feel the weight of 2020 lifting a little, though I know the world outside of my house will still be fraught with trials and tribulations. I am thrilled I was able to accomplish (or begin) as much as I have while maintaining my sanity. I hope you all have been able to do the same this year. If not, you can always start today!

Journal, What I'm Doing Now

My Shop, Updates and Questions

brendanolen

Some changes and have some plans in the works.

  • First: I have a shop. It is a list of all of the things on Amazon I recommend (and, once again, I am not an Amazon affiliate). I am unable to personally fulfill any orders at this time, so please click the link in the description (do not add to cart … I can’t figure out how to NOT have that option show up right now). Here are a few of the items.
  • Second: I have merged my www.atkinsjourney.com website with this one. All of my low carb/keto information is on this page. I am not sure how far I will take this (if I will merge my YouTube channels or not). Since the merge, there may be duplicate posts (I think I caught most of them) and any links to the Atkins Journey website may not work properly. I will slowly be working on those issues over the next few weeks.
My Atkins/Keto Journey
  • Third: I got some new goodies. I have a taller tripod for my phone, so my videos will be a bit better (and I will be able to do a few different ones), I got a wireless microphone so I can walk around the yard and you can still hear me, a webcam so I don’t have to use my phone for video conferences, and
  • Fourth: I got a fancy microphone so I am thinking about starting a small podcast. Is there anything specific you would like to hear about? Any questions you haven’t asked? Let me know! Also, would you like strictly audio or audio/video posted on YouTube also? I haven’t even opened the box yet (I have been busy with home improvements), so it may be a month or so until I am ready to get this going.
See? Fancy!
Breakfast, Journal, Low Carb, Recipe

Basic Egg Loaf

brendanolen

For those who don’t know, this is keto/low carb french toast! Today, I made french toast dippers in my corn stick cast iron pans (and they turned out better than I have ever made them).

This is one of the easiest recipes! It’s full fat cream cheese, eggs, and melted butter in a ratio is 2:2:1. That means it can easily be adjusted up or down!

Basic Egg Loaf

Print Recipe Pin Recipe

Notes

Basic Egg Loaf
8 ounces full fat cream cheese
8 eggs
4 ounces butter, melted
Preheat your oven to 350 degrees F.
Once all of the ingredients are at room temperature, place them all in a bowl and blend until smooth. You can use a Kitchen Aid, a food processor, a blender, a stick blender, etc.
Pour into a greased baking dish (just about any will work: loaf pan, 13×9 casserole, muffin tins, etc.) and bake 30 to 45 minutes (or until brown).

Here’s the link to my meal prep containers:
https://amzn.to/31czIBI

Dinner, Level 1, Levels 2 And Above, Lunch, Recipe, Soups

Chicken Soup and Canned Chicken Broth

brendanolen

I did not grow up eating many root vegetables, so when I found a recipe for chicken soup that included parsnips and turnips I was highly skeptical. After I made it, I was hooked! There can be no chicken soup (or broth) without them! In this video, I am not only making soup but am canning broth. For the specifics on the equipment (and tools) you will need, please read my Home Canned Meat post. I am not including a nutritional analysis with this recipe. This recipe is so variable and I have no way of knowing how many carbohydrates are in the strained broth.

Chicken Soup and Canned Chicken Broth Recipe

For the broth:

  • 2 to 3 pounds of chicken (either whole pieces or leftover chicken carcass)
  • 2 parsnips, roughly chopped
  • 3 to 4 turnips, roughly chopped
  • 2 to 4 carrots, roughly chopped
  • 2 to 4 celery stalks, roughly chopped
  • 1 yellow onion, roughly chopped
  • 2 garlic cloves , roughly chopped (optional)
  • 1 to 2 teaspoons salt, or to taste
  • 1 teaspoon pepper, or to taste
  • Water, to cover

For the soup:

  • 2 to 3 pounds chicken meat (either from the broth or fresh)
  • 2 to 4 carrots, peeled and sliced
  • 2 to 4 celery stalks, sliced
  • 1/2 to 1 yellow onion, peeled and diced
  • 1 to 2 garlic cloves, peeled and minced (optional) 1 to 2 teaspoons salt, or to taste
  • 1 teaspoon black pepper, or to taste
  • Water, to cover
  • Optional ingredients for soup: 2 to 3 zucchini, spiralized 3 Yukon Gold potatoes, diced or 1 to 2 cups of dry rice or 1 to 2 cups of dry pasta (bow ties, rotini, egg noodles, etc.) or 1 to 2 cups of chopped greens (spinach, beet greens, kale, etc.) or Matzo balls or 1 to 2 teaspoons fresh dill, minced 1/2 teaspoon lemon juice

Place all of the ingredients for the broth in a large pot (or slow cooker, electric roaster, or pressure cooker). Bring to a boil, then turn the heat down to medium or medium low (you want it at a slight boil). Depending on your cooking method, let cook for 4 to 12 hours (you want everything cooked to absolute mush). Strain the broth from the solids, making sure to remove all bones.

Place the broth back in the pot. If you used whole pieces of chicken, separate the meat from the bones (once cooled enough to touch).

If you are going to can your chicken broth, you can evenly distribute your chicken meat between all of your jars and top with broth or just leave the meat out. Process in a pressure canner for the recommended pressure (and time) per your elevation. Remember that this broth can be used just like store-bought chicken broth. You do not want to over-season the broth prior to canning it to allow you the flexibility to use the broth however you wish.

Now, if you aren’t canning your broth, throw the rest of the ingredients in the broth, bring to a boil, then turn down to medium. Let it boil until everything is cooked. BAM! You have soup for days! 🙂

Canning, Dinner, Food Storage, Lunch, Preserving, Pressure, Recipe

Home Canned Meat

brendanolen

Canning meat at home is one of the easiest canning you will ever do! The only special items you need are a pressure canner (not a pressure cooker), jars and pickling salt. If you want to keep canning after you try this, I would also suggest a tool set. I will be including links to these items on Amazon but, aside from the pressure canner, you can get most of these at a local store. This is the picture I took at Ace Hardware. LOOK AT ALL OF THESE GOODIES! I have never seen so many canning supplies in person! There were so many I ended up buying more than I intended (they had 1/2 gallon jars!!!!).

20200312_105638

This is my pressure canner.

Presto Canner
It’s a Presto 16-quart pressure canner and holds 7 quart jars (16 quarts is the total liquid the pot holds). There are times I wish I had a bigger one but it would make it too heavy to move around if I did have a bigger one (which means, maybe, I should get a second one). Now, even though mine isn’t the largest, it IS heavy. You cannot use canners on glass top stoves! If that’s what you have, you could use them on a stable/secured turkey fryer base (you don’t want it tipping over), a propane grill, or a tabletop electric burner (as long as it can handle the weight). You need your heat source to be easily adjustable, so wood or charcoal would be much more difficult.

Pickling Salt
Pickling salt: why do you need this? Well, table salt has iodine and anti-caking agents (which can change the color of the foods and leave liquids cloudy), whereas pickling salt is just that: salt. Officially, this is the only salt you can use for canning. Unofficially, I have used kosher salt and never had any issues.

Now, you will need jars. For meats, I like to use pint or 12-ounce jelly jars. They are perfect for a meal (or adding just a little meat to a dish). Every grocery store I have been to in my area has canning jars but if your stores don’t, here’s a link to the best deal I found on Amazon. You don’t need anything fancy. How many jars will you need? It depends on how much meat you want to can. Roughly 1 pound of raw meat will fit in a pint jar.

Home Canned Meats

Print Recipe Pin Recipe

Notes

Home Canned Meats
Ingredients
Meat: beef, game, chicken, pork, fish
Pickling salt: 1/2 – 1 teaspoon per quart jar
White Vinegar
For wiping jar rims
Instructions
Wash jars and lids.
Cut meat into cubes. Place in a clean jar, packing the meat down to ensure there are no air pockets. Continue to fill, leaving 1 inch of space between the meat and the rim of the jar.
Pour 1/2 – 1 teaspoon of pickling salt on top of meat (amount of salt depends on your tastes).
Pour some vinegar on a paper towel and wipe the rim of the jar (this is to ensure there is no residual fat or liquids from the meat). Place lid on top of the jar, then screw on the ring. Do not over tighten the ring or it will be virtually impossible to remove later.
Process in your pressure canner for the amount of time required (I am at sea level, so I process at roughly 12-15 pounds pressure for 90 minutes). Turn off heat and allow the natural release of pressure (let sit until the pressure gauge is at 0).
Remove jars from canner, placing them on a towel. Let them cool (and seal).
Remove the rings, wash the jars with soapy water, write the contents and date on the lid, then store in a cool, dark place.
As long as the seals hold, these should last for at least a year.
Dinner, Level 1, Lunch, Recipe

Basic Meatloaf

brendanolen


I don’t typically crave meatloaf often (it’s not a dish my husband enjoys) but for some reason I had to have some this week. Why? I want a leftover, cold meatloaf “sandwich”. I want the mayonnaise and mustard, mostly. So, I am slapping a slice of this onto a leaf of iceberg lettuce and BAM! I have my cravings met! I let this cool in the refrigerator, sliced it, placed each slice between parchment paper, and threw those into the freezer.
This recipe is totally adaptable. You can add diced bell peppers, salsa, cheese, tomatoes, jalapenos, etc. As you can see in the video above, I added caramelized onions and sauteed mushrooms.

Low Carb Meatloaf

  • 2 pounds ground beef (88% lean from Costco)
  • 1 1/2 cup onions, finely chopped
  • 2/3 cup ketchup Use sugar-free if you can find it
  • 1 large egg
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper

Preheat oven to 350 degrees F. Use either a baking sheet with baking racks or a broiler pan, to allow as much of the fat to drain away while baking. Line the bottom with aluminum foil for easier clean-up.

Place all of your ingredients in a large bowl. With your hands (gloves help), squish all of the ingredients together. You want to make sure the seasonings and onion are well incorporated.

Pour out your meat mixture onto a platter and shape it into a loaf. Place the platter into the refrigerator to let it solidify (about 15 minutes).

Now, take your meatloaf out of the refrigerator and transfer it to your baking tray. Place it in the oven and bake for roughly 1 1/4 hours (or until a thermometer reads 160 degrees F). You can serve immediately or let cool for easier, less crumbly slices.

Nutrition Per Serving (includes sugared ketchup): 193 Cal; 19 g Protein; 10 g Tot Fat; 4 g Sat Fat; 4 g Mono Fat; 0 g Trans Fat; 7 g Carb; 0 g Fiber; 5 g Sugar

Health, Tips and Tricks

7 Low Carb Tips To Survive The Holidays

brendanolen


The holidays are just around the corner and it can be SO frustrating when you do not control all of the food options but that doesn’t mean you have to either go hungry or completely derail the success you have already made.

Tip 1: Prepare Yourself

Know the people that will be at the holiday gathering. Unless they are all total strangers, you know who will be there and what kind of people they are (and what kinds of foods to expect). Ask your host what they would like you to bring AND/OR if they mind you bringing more than one dish. I have had a few people who planned everything out and do not want or like unexpected dishes being added to the menu.

Tip 2: Bring Foods You Can/Will Eat

Now, I am not suggesting you make your own meal and hide in the corner, crying and eating alone. Make dishes that are naturally low in carbohydrates that everyone can enjoy.

  • Meat, meat, and more meat.
  • Deviled eggs are always a hit.
  • Just about anything wrapped in bacon or prosciutto
  • Caprese salad
  • Your favorite low carb desserts
  • Vegetable or meat and cheese platter

This list isn’t even close to being complete but I think you get the idea.

Tip 3: Load Your Plate

Look at your plate. Fill at least half of it with meat, then the rest with vegetables. As long as your plate is full, you will be less likely to feel deprived (since there really isn’t any more room for the foods you will not eat).

Tip 4: If You REALLY Want It, Eat It

There is no all-seeing diet guru standing there, judging your every move. If there is something there that you really want to eat (and it’s not a trigger food), eat a little. While I was eating a strict keto diet (no more than 20 total carbohydrates), I would still eat a tablespoon or two of candied yams because I just love them (and couldn’t eat the whole pan if I tried). I just needed those few bites to satisfy that craving.
Now, what’s a trigger food? Any food that, once you have one bite, will cause you to eat nothing else until you eat the entire thing. For me, that is Rice Krispies treats. I can smell marshmallows from three aisles away in the grocery store. Rice Krispies treats call to me from wherever they are in the house and draw me to them like a moth to a flame. They are all I will think about until I have eaten every single one of them.
The key with this tip is: DO NOT BEAT YOURSELF UP AFTERWARD! This is a way of LIFE, not a diet. Whatever happens, whether you gain a few pounds due to water retention or you lose weight, you will learn a lesson. You will learn what to do (or not do) at the next holiday gathering.

Tip 5: Maybe Eat Before You Leave Home

If you find out the foods being offered at the holiday gathering will be completely contrary to your dietary needs, then eat before you get there. There is nothing wrong with that. I can’t tell you how many times I have done that. Most of the time, I did this to prepare myself for a much longer wait (dinner is supposed to be at 2 pm but we don’t sit down to eat until 6 pm). There were a few times, however, when I did this simply because of the foods that were being served. The perfect example was when my mother-in-law stopped eating meat for health reasons. She loves meat and I wouldn’t torture her by bringing any into her home. So, I ate before we arrived, then ate whatever I could at her house. It worked out beautifully and we got to spend time with our family.

Tip 6: Don’t Whine

While you have no control over the foods that other people make or bring to a holiday event (especially if you are not the host) you will not become a martyr or garner sympathy by whining about it. You will just be that annoying, ungrateful, attention-seeking person with a victim mentality. Now, I know there are people who relish in trying to derail people’s health choices because they do not like change but, you know who they are, how they think, and you should have been prepared.
You have two choices: go or don’t go to the event. You are an adult. You need to take responsibility for your choices. If you attend the holiday gathering and did not prepare for the situation, the fault lies with you.
No one should be required to cater to your specific dietary choices. If it’s a food allergy, then that’s different but that’s not what this is. Despite how it feels sometimes, you are not going to drop dead because someone walked through the door with a chocolate cake! This is your choice to change your way of eating so you will become healthier. It’s your choice! It is not only unfair but it is rude to attempt to force that choice on others. Don’t whine if you didn’t take the initiative to prepare yourself for this situation (it’s not like you haven’t had all year to prepare yourself).

Tip 7: Remember Why You Are There

You aren’t getting together with family and friends just for the food. It’s a time to sit back, visit, catch up, and enjoy yourself. We are all so busy with life that we don’t get the chance to spend enough quality, in-person time with those we love. Enjoy yourself!

1972 Recipes, Appetizers, Level 1, Lunch, Recipe, Snacks

Dr. Atkins' Cheese Crackers

brendanolen


These were easy to make (really easy) and tasted good! I wouldn’t cut them into 20 pieces, like the recipe says, unless you want crackers the size of Cheez-Its. The crispy edges had a great flavor, so I think if we partially cooked these (until they were set enough to cut), then spread them out on a parchment-lined baking sheet to finish cooking, they would be even better!

Cheese Crackers

4 Tablespoons Parmesan or Romano cheese, finely grated
2 eggs (or 2 large egg whites = 1/4 cup egg substitute)
2 Tablespoons butter
1/4 cup sesame seeds (crushed in a blender)
1 Tablespoon heavy cream (or half and half/whole milk)
Pinch of salt

Nutrition as written (20 crackers): Per Serving: 32 Cal (80% from Fat, 12% from Protein, 8% from Carb); 1 g Protein; 3 g Tot Fat; 1 g Carb; 0 g Fiber; 0 g Sugar

Nutrition, with egg whites and half and half (20 crackers): Per Serving: 28 Cal (77% from Fat, 14% from Protein, 9% from Carb); 1 g Protein; 2 g Tot Fat; 1 g Carb; 0 g Fiber; 0 g Sugar

Health

My Gallbladder Journey

brendanolen
out of order text on persons belly
Photo by Kat Jayne on Pexels.com

When my gallbladder was removed in October of 2017, I thought it would solve so many of my digestive issues. I have gotten better but it took me much longer than the surgeon or all of my doctors thought it should. This has been a very trying (and expensive) 10 months but I have finally turned the corner and wanted to share my discovery with you.

Before my surgery, I would describe my eating as almost intermittent fasting. If I ate anything during the day, it was a small amount and low carb/keto (a bit of meat or cheese … something like that). My biggest meal was dinner with my husband and, to get in all my calories, it was a pretty big meal.

After my gallbladder was removed and I was healed, the surgeon said, “Go back to eating like you normally do.” So, I did and that was a HUGE mistake. I did my best to slowly ease back into my typical eating pattern but once I did, it was awful! It would vary between instant nausea as soon as food touched my stomach to feeling like I had a giant boulder in my gut. My stomach was distended and painful, lasting for up to 6 hours at a time.

black horse lying on green field
Photo by Pixabay on Pexels.com

When I was little I was told that a horse’s intestines could get knotted up when they rolled around on the ground (I still don’t know if that’s true … never bothered to look it up). This is what went through my head after I had my gallbladder removed: I thought there was something terribly wrong and my intestines would just explode if I kept eating anything solid. I finally went back to the doctor and that is when the expensive part of this “adventure” began.

First, my gastroenterologist told me to eat low-fat, no solid meats, and low fiber (I have a friend who describes this as the “white bread diet”).  So, that’s what I did, eating ground, low fat meats, eggs, cottage cheese, rice, potatoes (without skins), etc. It did ease some of my symptoms but it caused others (like a 20 pound weight gain).

Next, I had an ultrasound, CT scan, MRI, upper endoscopy, colonoscopy and so much blood work that the lab technician knows me by name. So, what did they find? I have a minor hiatal hernia, GERD, and had 2 polyps removed. Were any of these the cause of my specific gut issues? Nope! None of the doctors knew (or know) what has caused any of my symptoms but I think I have figured it out (thanks to Google).

I tried digestive enzymes. I tried ox bile. I tried apple cider vinegar (this and the ox bile gave me instant heartburn). Then, while frantically Googling, I finally discovered what was causing my issues: I was eating too much food at one time. See, The gallbladder stores bile. When we eat fats/protein, the gallbladder releases enough bile to aid in digestion. Without a gallbladder, bile is slowly released constantly by the liver. So, if you eat a lot of fats or protein at one time, it takes more time to digest.

So, I started eating smaller meals throughout the day instead of one giant meal. Then, I slowly started cutting back on my carbohydrates and adding fats. This has made a huge difference and has enabled me to finally lower my carbohydrates back down to below 20 grams total for the first time in over a year! I read that, over time, my body may adjust on its own (by maintaining a higher level of bile in my digestive tract). This seems to be the case because last week I was able to eat a large T-bone steak without any discomfort at all! Overall, though, I am happy with eating 6 or so small meals per day.

I may never be able to ever do intermittent fasting again but I am thrilled to be able to eat my glorious fatty meats again!

Next week, I will share about my next major health hurdle: atrial fibrillation.