Atkins Diet Recipe: Low Carb Western Salad Dressing (or French) (IF)


Atkins Diet Recipe: Low Carb Western Salad Dressing (or French) (IF)

Western or French salad dressing was one of my favorites growing up as a kid. My grandma used to put this dressing on everything including fried spam, which I swear I had almost every day one summer. The regular version is essentially just oil, high fructose corn syrup, and red food coloring, so I wanted to make a low carb, Induction Friendly alternative to it. The hot sauce in this recipe really gives a kick to it at the end, and the optional xanthan gum helps it to stick to the salad veggies.

Atkins Diet Recipe: Low Carb Western Salad Dressing (or French) (IF)

Rating: 51

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: 16 servings

Atkins Diet Recipe: Low Carb Western Salad Dressing (or French) (IF)

An Induction Friendly salad dressing that works well both on a salad or as a topping for meats

Ingredients

  • Ingredients:
  • 1 cup light-tasting olive oil
  • 1/2 cup low carb ketchup
  • 1/2 cup apple cider vinegar
  • 1/4 cup Splenda or liquid equivalent
  • 1/2 tsp salt
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp xanthan gum (optional)
  • Dash hot sauce (Omit for French-style salad dressing)

Instructions

  1. Add all ingredients to the food processor or bowl with an immersion blender. Process for 20-30 seconds until well combined.
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Atkins Diet Recipe: Low Carb Mock Danish (IF) **2014 Version**


Atkins Diet Recipe: Low Carb Mock Danish (IF)
This is my first recipe redo video where I remake an old recipe I have posted previously with new recording equipment and possibly better ingredients. I remade my first recipe I ever posted to Youtube — Low Carb Mock Danish (http://www.youtube.com/watch?v=YQ4LE2Bn-2k). I originally made the video with a laptop and webcam taped to a shelf in my kitchen. It frankly got embarrassing to send people to the original.

This snack or dessert is what got me originally through my Induction period of Atkins. It is a quick easy recipe and also a great way to get flax (and hence fiber) into your diet. It may not be the prettiest of all my recipes, but what it may lack in beauty, it more than makes up for in flavor. The little bits of cream cheese and the glaze on top completes the package.

(IF) = Induction Friendly

Atkins Diet Recipe: Low Carb Mock Danish (IF) **2014 Version**

Prep Time: 3 minutes

Total Time: 3 minutes

Yield: 1

Calories per serving: 324 Calories

Atkins Diet Recipe: Low Carb Mock Danish (IF) **2014 Version**

A great Induction Friendly dessert or snack that got me through a year of Induction.

Ingredients

  • 1 oz cream cheese
  • 1 egg
  • 1 tbsp flax meal (golden flax preferred)
  • 1 tsp ground cinnamon
  • 1/2 tsp vanilla extract
  • 2 tsp Splenda or sweetener (or liquid equivalent)
  • Glaze topping:
  • 1 tbsp butter
  • 1/2 tsp ground cinnamon
  • 1-2 tsp Splenda or sweetener (or liquid equivalent)

Instructions

  1. In a bowl, soften cream cheese in the microwave.
  2. Add egg, flax meal, cinnamon, vanilla extract, and sweetener to cream cheese. Beat together with a fork.
  3. Microwave cream cheese mixture for 1-2 minutes depending on microwave power.
  4. In a second bowl, add softened butter, cinnamon, and sweetener. Mix together and pour over top the mock danish.

Notes/Nutrition Info:

Nutrition Info per Serving: 324 Calories, 29g Fat, 6.2g Total Carbs (3.8g Fiber), 10g Protein

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Atkins Diet Recipe: Low Carb Faux Mac N’ Cheese (IF)


Atkins Diet Recipe: Low Carb Faux Mac N’ Cheese (IF)
I announced a change in my YouTube channel in this video. I am now planning to release two videos a week if possible (not traveling) — one new recipe video and one other video (redone old recipe on new equipment, product review, educational video, or just simply a vlog or commentary). I have a backlog of new recipe ideas that should last until April or May. Let me know what you think in the comments.

One of the biggest problems for new low carbers is what to pair with their main dish, Often times, they’ll end up defaulting to lettuce salads or simply vegetables with butter.By having a rough chop of the cauliflower, the intention is to have the texture of macaroni in this dish and a great flavor from the cheese sauce. My kids love this recipe a lot, and often I have to make a double batch if I want to have any.

(IF) = Induction Friendly

Atkins Diet Recipe: Low Carb Faux Mac N’ Cheese (IF)

Atkins Diet Recipe: Low Carb Faux Mac N’ Cheese (IF)

Ingredients

  • 16 oz cauliflower
  • 4 oz cream cheese
  • 4 oz sharp cheddar cheese
  • 4 oz colby jack cheese
  • 2 tbsp heavy cream
  • 1 tsp minced garlic
  • 6 slices bacon, cooked
  • 1/4 cup green onion
  • 1 tsp chicken bouillon
  • 1/2 tsp black pepper

Instructions

  1. Add cauliflower to glass dish and cook in microwave until fork tender.
  2. In a medium pot, add cream cheese, cheddar cheese, Colby jack, cream, and minced garlic. Heat and continue to stir until smooth.
  3. Add cooked cauliflower to food processor, and chop until all cauliflower is in small pieces.
  4. Chop cooked bacon and green onion into small pieces.
  5. Add cauliflower, bacon, green onion, chicken bouillon, and black pepper to the cheese sauce. Stir together.
  6. Serve warm.
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Atkins Diet Product Reviews: Mexican Chicken with Vegetables Frozen Food


Atkins Diet Product Reviews: Mexican Chicken with Vegetables Frozen Food

In my quest to find a good Atkins or low carb frozen food, I have stumbled across one of the new ones called Mexican-Style Chicken and Vegetables. This one features an enchilada type sauce covering chicken, cheese, and vegetables (primarily onions and peppers). This one is very similar to my Enchilada Chicken Paillard recipe, which can be found here:

Review: The flavor of this one was really good. I like spicy and this one had a moderate amount of spice to it, but not so much to turn off my family, who might not have a cast iron stomach. It could use a dollop of sour cream, which would also boost its Fat content (roughly 50% of the Calories). The chicken pieces are large and numerous. The 2 questionable ingredients are near the end of the list, and the only other knock is I wanted more when I was done.

Atkins Diet Recipe: Low Carb Cucumber Salad (IF)


Atkins Diet Recipe: Low Carb Cucumber Salad (IF)

One of the things I am often asked for is more Induction Friendly sides that the whole family can enjoy. This one is particularly one of my wife’s favorites. I think the dill really adds to the flavor of the recipe, and it can paired with about anything. Let me know what you think of it..

If you are looking for a place to help you start and stick to a low carb diet, join the Facebook group below:
Atkins Diet “Clean Group” – http://www.facebook.com/groups/AtkinsDietCleanGroup/

Atkins Diet Recipe: Low Carb Cucumber Salad (IF)

Prep Time: 5 minutes

Total Time: 5 minutes

Yield: 8+

Serving Size: 1/2 cup

Atkins Diet Recipe: Low Carb Cucumber Salad (IF)

This is a favorite side salad of my wife, and perfect side dish for those on Induction.

Ingredients

  • 3 Large cucumbers
  • ½ small onion
  • 1 cup white vinegar
  • ½ cup water
  • ¾ cup sweetener of choice (or liquid equivalent)
  • 1 tbsp dill weed

Instructions

  1. Slice the cucumbers and onions into thin slices. Add to a large bowl.
  2. In a second bowl, add white vinegar, water, and sweetener. Pour over top the cucumbers and onions, and stir together.
  3. Add dill weed to veggies, and mix. Chill for 1-2 hours, and serve cold.

Notes/Nutrition Info:

Serving Size: ½ cup Calories: 28 Fat (g): 0 Carbohydrates (g): 5 Fiber (g): .8 Protein (g): 1

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 Creamy Cucumber Salad Recipe (IF)
1 cup mayonnaise
1/4 cup Splenda or liquid equivalent
2 tbsp distilled white vinegar
1 teaspoon dried dill weed
1/2 teaspoon seasoned salt
4 medium cucumbers, peeled and sliced

Atkins Diet Product Reviews: Swedish Meatballs Frozen Food


Atkins Diet Product Reviews: Swedish Meatballs Frozen Food

I had high hopes for one of my favorite low carb meals, Swedish Meatballs. I had already done a low carb recipe video on them (http://www.youtube.com/watch?v=ToOjiAYoj84), and with the meal essentially being beef/pork meatballs with beef gravy over top of them, it should have been an easy meal to reproduce commercially. What we were given though were meatballs with textured vegetable protein to reduce the cost and huge mushrooms, a vegetable (er fungus) I am not a huge fan.  From an appearance POV, it was also pretty boring with a gray on gray palate.  Save your money, but a better meal like the chicken broccoli alfredo if you want the convenience of a frozen meal.

Swedish Meatball Frozen Meal

Swedish Meatball Frozen Meal

New video gear for the new year – Blue Yeti and Wireless Lavalier mics

Blue Yeti Microphone

Blue Yeti Microphone

Audio Technica ATR-288W

Audio Technica ATR-288W

I have decided to update my audio gear for recording YT videos. I have been using a wired lavalier microphone (Audio Technica ATR-3350) for roughly a year now, and the 20+ foot cable was huge pain. The audio quality was good from the microphone, but the cord was constantly getting knotted up and tangled. The first 5 minutes of filming a video was usually spent untangling the knots and putting on the wind screen. I have been looking for a wireless alternative for awhile now, and I finally figured if I was going to resume making videos that I wanted a more hassle-free clip-on microphone.

I ended up purchasing two microphones. The primary one I purchased was Audio Technica ATR-288W wireless TwinMic microphone. It will allow me to roam the kitchen without feeling like I had a tail. I can also put cord tangles in the past. The results from the first video were pretty good with a minimal amount of hiss. I think as I am cooking that the normal kitchen noise will cover any minimal hiss or interference. The second microphone is the highly-rated Blue Yeti stand microphone.  It is the replacement for the Blue Snowball mic that many podcasters and YT videographers used.

I bought this second microphone specifically for videos that I do while seated or perhaps future interactive videos, similar to my label reading game show series of videos.  Good sound is critical for any video and relying on camera audio was not going to cut it.  My decision was made even easier as I got a good discount on both mics.  They were both refurbished models, so let me know what you think about the audio quality.

Atkins Diet Product Reviews: Orange Chicken Frozen Meals


Atkins Diet Product Reviews: Orange Chicken Frozen Meals

I know I have been away from making videos for awhile as work has been extremely busy for me, but I want to get seriously back in front of the camera and get serious about my diet again. (I have stayed on Atkins and Low Carb, but due to travel and work, my attention has been on work rather than exercise and eating to hunger.)

Here was my conclusion of the video:

In conclusion, the meal was pretty tasty. Of course, I wished there was more to it as I was still hungry afterwords, but for smaller hungers, I believe it would be sufficient.  My concern is the the “Good for all Phases” label when it clearly has ingredients that are not Induction Friendly.  It is frustrating when Atkins Nutrition makes statements that they don’t need to make.  If they want a more open diet, then write a diet that allows all this food in Phase 1. Just please stop making it more difficult trying to explain this diet to others.

Ultimately if I had my choice, I would rather have my own Chinese Orange Chicken recipe.

Here’s a link to my Orange Chicken recipe:

Atkins Diet Recipes: Easy Low Carb Ice Cream

Atkins Diet Recipes: Easy Low Carb Ice Cream

Prep Time: 2 hours, 5 minutes

Yield: 2-3 servings

Serving Size: 1/2 cup

Atkins Diet Recipes: Easy Low Carb Ice Cream

Ingredients

  • 1 cup cottage cheese (full fat, small curd)
  • 1/4 cup coconut or almond milk
  • 1 tbsp natural peanut butter
  • 2 tsp cocoa powder
  • 1/4 cup Splenda (or liquid equivalent)
  • 1 tsp vanilla extract
  • 1 tsp glycerin or vodka (optional)

Instructions

  1. Add cottage cheese to food processor, and process until smooth
  2. Add coconut milk, peanut butter, cocoa powder, Splenda, vanilla extract, and glycerin to food processor.
  3. Process mixture for another 30 seconds.
  4. Place mixture in airtight container into freezer for 2 hours.

Notes/Nutrition Info:

Nutrition Info Per Serving (1/2 cup): 170 Calories, 8.9g Fat, 5.5g Total Carbs (0.8g Fiber), 16g Protein

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Atkins Diet Recipes: Easy Low Carb Ice Cream

I posted another low carb ice cream video a few years ago, and it is really good.  It however does require a lot of work with shaking the bag for quite awhile to make the ice cream. This recipe is only about 2 minutes of prep and 1-2 hours of chilling required.  It is probably more accurately a frozen dessert rather than ice cream as there is no cream in this recipe. It is also more versatile as one can add the ingredients you like to the recipe like the second variant of chocolate peanut butter ice cream, which is my favorite.

If you want you can run the batter through an ice cream maker, and it should be done sooner. The food processor already beats in significant amount of air, so it should not take as long as regular cream-based ice creams too. Let me know what is your favorite ice cream flavor in the comment section.

Nutrition Info Per Serving (1/2 cup):
170 Calories, 8.9g Fat, 5.5g Total Carbs (0.8g Fiber), 16g Protein

(OWL) – Appropriate for Ongoing Weight Loss phase due to presence of cottage cheese

Atkins Diet Recipes: Low Carb “Fool Proof” Mayonnaise


Atkins Diet Recipes: Low Carb “Fool Proof” Mayonnaise

One question I routinely get is where to find mayonnaise without any added sugar, and I have tried and failed making mayo many times before trying this recipe.  My answer was the added sugar was probably miniscule, so do your best and accept it.  This recipe however changed that answer for me personally.  I think two things definitely help this recipe emulsify and hold together better than other mayonnaise recipes:
* Stick blender ( beats enough air and breaks up the egg to allow for the emulsification process to occur)
* Coconut oil – the high melting point enables the oil to hold together in fridge and never separates

I will say this the recipe as described the mayonnaise ends up more as a mousse in the fridge. It is spreadable with a few beats of the mayonnaise, but if you want it more spreadable, you might try a ratio of 2:1 extra light olive oil to coconut oil instead (so 2/3 cup to 1/3 cup). I like it as is, but being that coconut oil melting temp is so low, I can see where some would like it a bit more spreadable.

Atkins Diet Recipes: Low Carb “Fool Proof” Mayonnaise (IF)

Prep Time: 2 minutes

Yield: 16-20 servings

Serving Size: 1 tbsp

Ingredients

  • 1 egg
  • 1/2 tsp salt
  • 1/2 tsp ground mustard
  • 2 tsp lemon juice
  • 1 tbsp white wine vinegar
  • 1/2 cup olive oil, extra light
  • 1/2 cup coconut oil

Instructions

  1. Add all ingredients to mixing cup. Using an immersion blender, start at the bottom of the cup. Blend for 10 seconds, and then pull the blender up through the ingredients for 30 seconds until the oil is completely emulsified.

Notes/Nutrition Info:

Makes 16-20 servings.

Nutrition Info Per Serving (1 tbsp): 123 Calories, 13.9g Fat, 0g Total Carbs (0g Fiber), 0.4g Protein

(IF) = Induction Friendly

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