Low Carb Freedom

Cream Puffs for Breakfast During the Holidays

OK, OK, OK, I am not a low carb zealot, I let my kids be kids every once in a while... but this one even shocked me a little bit.

My son slept over his cousin's house and they both wanted breakfast. My brother-in-law recited the list of breakfast items that they could have and they said, "naaa" to each one of them. Finally, one of them piped up, "How about cream puffs?"

This breakfast suggestion didn't shock me coming from kids, but my brother-in-law said yes! When he first told me he said he split up 25 small cream puffs into two piles and let each of them eat half. He then rescinded that version of the story and told me he let each of them eat two for breakfast. After that I breathed a sigh of relief -- only two!

(And they are both going to work off those cream puffs sledding and making snow forts today!)

Update: I was taken to task for this post. Read here for more.

Why the empty page?

Folks, I apologize for the lack of posting! Even my brother-in-law commented on it. I have been busy taking care of sick children, sick parents, the holidays, helping with the Christmas pageant, and, oh yes, working at my real job! (grin) I fully expect to be back in the swing of things within the next few days. Plus, I hope to have a new site redesign to make it easier to find things.  In the meantime, I want to thank the faithful readers like Sarah who writes below who continue to look for the new content; it is coming!

Hello,
I just wanted to say thank you so much for working so hard to keep the website up to date. I'm a college student with severe hypoglycemia and low-carbing for me is an absolute MUST. It's hard sometimes when I try to go to a restaurant with friends and have to order things done specially or if I can't find something to eat (and having to carry food with me). But the information that you put on the website really helps me make things more simple and easy. I really appreciate it.
Sincerely,
Sarah

Check Out Marshalls & TJ Maxx for Low Carb!

Just stopped at two Marshalls. They had tons of Da Vinci no sugar flavoring syrups for $5.99 a bottle. (I had to pick up Cookie Dough and Irish Cream; I had never tried them!) They also have low carb cookies and candy. I'll post more specifics when I unpack them from the car. At one Marshall's I was able to buy a slew of Steel's sauces as well. Selection probably varies from store to store, but take a look at the one near you!

Low Carb Pizza from the Low Carb Gourmet by Karen Barnaby

This is the final recipe from Karen Barnaby's Low Carb Gourmet! Enjoy! Click here for a review of The Low Carb Gourmet. (I also spotted this book at Costco!)

Donald's Deep-Dish Pizza Quiche

Makes 8 servings

Donald is a lowcarber.org success story. He's lost more than 100 pounds.

Donald cuts the quiche into pieces and then freezes them to take to work for lunch. Of course, you can use any pizza toppings that you prefer. The mushrooms and sausage are my preference. This is one of the most popular recipes ever from lowcarber.org.

4 oz.	(112 g)	cream cheese, at room temperature
4		large eggs
1/3 cup	(80 ml)	whipping cream
1/4 cup	(60 ml)	freshly grated Parmesan cheese
1 Tbsp.	(15 ml)	minced fresh chives
1/2 tsp.	(2.5 ml)	minced garlic
1/2 tsp.	(2.5 ml)	dried oregano
1 cup	(240 ml)	shredded Asiago cheese
2 cups	(480 ml)	shredded full-fat mozzarella cheese
1/2 cup	(120 ml)	tomato sauce
2 cups	(480 ml)	sliced mushrooms, sautéed
2		Italian sausages, casing removed, crumbled, and cooked

--Preheat the oven to 350°F (175°C). Butter a 13 x 9-inch (32.5 x 22.5-cm) baking dish.

--In a food processor, blend together the cream cheese and eggs until smooth. Add the cream, Parmesan, chives, garlic, and oregano. Blend until smooth.

--Scatter the Asiago and 1 cup of the mozzarella in the prepared baking dish. Pour the egg mixture over the cheese. Bake for 30 minutes.

--Spread with the tomato sauce. Scatter the mushrooms and sausage over the top. Cover with the remaining 1 cup mozzarella.

--Turn on the broiler and broil about 6 inches from the heat until brown and bubbly. Let sit for 5 minutes or so before cutting.

Per serving. Effective carbohydrates: 3.5 g; Carbohydrates: 4 g; Fiber: 0.5 g; Protein: 16.3 g; Fat: 25g; Calories: 305

And here is the complete list of recipes that she allowed me to post:

• Grilled Flank Steak with Cumin Aioli from Karen Barnaby's Low Carb Gourmet
• Low Carb Turkey Leftovers: Escarole Soup with Turkey Meatballs from the Low Carb Gourmet
• Low Carb Pumpkin Pie Dessert from The Low Carb Gourmet by Karen Barnaby
• My Brownies Recipe from The Low-Carb Gourmet by Karen Barnaby

Low Carb Christmas Candy -- Wal-mart

Wal-mart seems to have a very large selection of pre-packaged low carb Christmas candy. Wal-mart has sugar-free candy canes, sugar-free chocolate covered marshmallow Santas from Russell-Stover, and a slew of Carb Alternative festive wrapped Kisses, Kit Kats, and Reese's. They also have multiple boxed sets of sugar free and low carb boxed candies from Russell-Stover and Whitmans. The largest Wal-Mart in the area also carries Russell Stover Net Carb Chocolate Sauce -- although I prefer the Steel's (available here) because it has inulin rather than malitol.

Update: If you are going to give to the Salvation Army, drop some money into the kettle at Wal-Mart. Wal-Mart is going to match kettle donations up to 1 million. Clock starts ticking now through Christmas Eve! (For those of you who don't know about the Salvation Army, they give services to anyone, regardless of religion or any other condition. They also have one of the best ratios of spending directly on charity to money taken in. They are going to be hurting this year because Target and other stores have banned them from the premises. This Wal-mart donation could help make up for some of that loss.)

Low Carb Grocery List Based on Sales Dec. 10 - Dec. 18

To see an everyday list of low carb foods that I buy on a consistent basis, please click here for the tried and tested low carb shopping list. From there, you can also see a printable low carb shopping list format.

To see new low carb sales in grocery store and drugstore chains (always check because many sales are promoted by the food manufacturer and take place at chains not even listed), plus coupons, please click on the grocery circular low carb shopping list index. The newest post will always be at the top, and you can scroll down for historical data if you would like.

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These prices are primarily effective for Friday, December 10, through Saturday, December 18.  (Some, actually, are good through Christmas day, but I'll repost them next week too.) Now includes coupons and low carb drugstore offerings! If you don't have these exact stores, check them out, because many times sales are started by a vendor and other chains will have them as well.

Market Basket
Prices effective: Effective Sunday, December 12, through Friday, December 24 (two weeks).

• As always, great deals on deli meats
• Market Basekt Spiral Sliced Ham $1.89 a lb.
• Carando Sprial Sliced Ham $1.99 a lb.
• Fresh Turkeys 79 cents a lb.
• Boneless Pork Loins $1.99 a lb.
• Market Basket Sour Cream 89 cents 16 oz.
• Philadelphia Cream Cheese 99 cents
• Rondele Pub Cheese $1.99 for 8 oz.
• McCadam Aged Cheese 24 oz. package $4.99
• Blueberries $1.99 for 4.4 oz. container
• Green peppers & Brussel sprouts & Brocooli Crowns 99 cents a lb.
• Green beans 89 cents a lb.
• Grape tomatoes 10 oz. container 2 for $3

Shaws
Effective Friday, December 10 through Thursday, December 16.

• Shaw's Boneless Chicken Breast $1.99 a lb.
• Shaw's or Carando Sprial Cut Half Ham $1.89 a lb.
• Squash, including spaghetti squash, 49 cents a lb.
• Philadelphis Cream Cheese 10 for $10
• Bird's Eye Voila (including lower carb) $3.99
• Ken's Salad Dressing 16 oz. 2 for $4
• Mott's Applesauce 10 for $10 (no sugar added version)
• Hood Carb Countdown Yogurt Drinks 10 for $10

Stop & Shop
Effective Sunday, December 12, through Saturday, December 18.

• Blueberries, raspberries or blackberries buy 1 get 1 free (how much? who knows?)
• Carando Sprial Sliced Ham $1.99 a lb.
• Boneless Chicken Breast $1.97 a lb.
• Mt. Olive pickles (some sweetened with Splenda) 2 for $4
• Cardini's 20 oz. Caesar Dressing $3.99
• Collard, Kale, Mustard or Turnip Greens 69 cents a lb.
• Stop & Shop Carb Aware $1.69 Hamburger or Hot Dog rolls
• Hood Sour Cream 99 cents
• Stop & Shop Cream Cheese 99 cents.
• SlimFast 2g Net Carbs Drink 4 pack $4.99

Crosby's
Effective Sunday, December 12 through Friday, December 24. (two weeks)

• Carando Spiral Sliced Ham $1.99 a lb.
• New York Sirloin Steaks $3.99 a lb. (good steaks!)
• Boneless Center Cut Pork Roasts $1.99 a lb.
• Fresh Whole turkeys 89 cents a lb.
• Hillshire Farm Kielbasa buy 1 get 1 free (save $3.99)
• Coke 12 packs 2 for $5
• Hood Sour Cream 99 cents
• Dragone Ricotta Cheese 32 oz. $2.99
• Edy's Ice Cream (save $5.49) they sometimes have low carb version.

Walgreen's

• Russell Stover Candy $4.99 with coupon Net Carb or Low Carb
• Mauno Loa Nuts 6 $3.99, macadamias 6 oz., etc.
• Walgreens 2 pack select 9 oz. nuts
• Russell Stover Low Carb Bar 5 for $4
• Atkins Advantage Bar 3 for $3
• 60 pack CortiSlim $39.99
• Royal Sugar Free Gelatin 5 for $1 with coupon, limit 5

CVS

CVS has a huge low carb section, they also have huge prices, for example, the Carborite Toaster Tarts were over $5 a box! I'll add CVS to my list to do a complete review.

• Russell Stover Low Carb box $4.99 with card
• Gold Emblem Nuts 2 for $5
• Cortislim 60 count $39.99

Brooks

• Carbolite Chocolate Bar 99 cents

Coupons

Lots of coupons leading up to the holidays! Probably worth it to buy a paper or get the coupons from the Saturday/Sunday circulars from a friend/relative who doesn't bother looking at them. The big problem is that most companies are pushing their high calorie foods until December... and when they picture products, they don't picture the low carb versions as well, including Ragu, etc.,  but there might be some good ones.

SmartSource

• Swanson Chicken Broth save $1 on 4
• Buy 1 Libby's Pure Pumking, get one free
• Save $1 off any 3 packages of Philadelphia Cream Cheese
• Save $1 on 2 Hood Sour Creams
• Save $1 on any 2 cans of Hunt's organic tomotoes or spaghetti sauce

Vlassis

• Save $1 on any Quiznos Low Carb Toasty Flatbread or craveable salad
• Save $1 on 4 College Inn products
• Save $1 off 2 alouette cheese products
• Save $1 on 2 Cains Mayonnaise jars 16 oz or larger
• Save $1 off 3 Bird's Eye Frozen Vegetables and save 35 cents off any 1 Baby Blend Frozen Vegetable

P & G Brandsaver Coupon Guide

Didn't get one this week.

Low Carb Hot Pumpkin Cereal Breakfast

This low carb breakfast recipe from Laura from Turtleway seems healthy, warm, and delicious! I'll try it tomorrow and I'll keep you posted!

Gastric Bypass versus Gastric Lap Band

This is an interesting article comparing gastric bypass (actually cutting the stomach and rerouting it) to gastric lap bands (seems a far less invasive surgery.) I don't like either of these, of course, but if you are considering them, please read the following posts:

Al Roker Talks About Gastric Bypass

• Growing number of teens consider gastric bypass surgery
• Complications (talks about one man's death)
• Al Roker's life after gastric bypass

And how gastric bypass is very much like low carb once it is all said and done.

• More information on Gastric Bypass and Gastric Bands
• Gastric Bypass Surgery Also Reduces Diabetes: So Does Atkins and Low Carb
• Gastric Bypass or Low Carb?

I have found my weight loss solution with low carbing, but I really feel for the people that have found that this doesn't work for them.

Low Carb Christmas or Holiday Gifts/Bakets

Christmas is just around the corner and there are some great gifts that you can give the low carber on your list. Simply pick and choose from the highlighted exmples,  put them in a basket with tissue paper, add a nice low carb recipe gift tag that you can print from this low carb holiday labels file using heavy colored stock paper, and you have a lovely personalized gift!

(Note: I'm avoiding the low carb candy selections that you can get at the store to show that you really worked at the gift, but you can certainly add those!)

Depending on your budget, add the best low carb cookbook I have found: The Low Carb Gourmet, by Karen Barnaby.

Then start adding items! Or for a less expensive gift, you can take one theme or recipe and just add the products around that. (Most of these items are probably also available at your local low carb store if you have one.)

Low Carb Indulgent Items:

• Steel's Caramel Syrup for ice cream toppings (gift tag available in file above.) Best of all it has inulin!
• Low Carb Success Sweet Nut’ns (if you don't make candied nuts, then these are delicious!
• Sipper Sweets Cocoa (also available at Shaw's for more money)
• Da Vinci Gourmet Sugar Free Syrups (also sometimes available at Marshall's or TJ Maxx) (great for coffee or adding to whipped cream!)
• Keto jelly (I love this jelly (black currant and blackberry apple are our favorites) or you can get Polaner All Fruit Sugar Free sweetened with Splenda. Stop & Shop carries this.)

Low Carb Ingredients:

• Bob's Red Mill Almond Flour (print out the low carb brownie tag and attach it to the almond flour, remember to refrigerate this! Courser grain available at Trader Joe's.)
• Plain whey protein isolate (print out the pumpkin chiffon pie recipe tag and attach it to this -- add a can of unsweetened pumpkin puree that you can get in the grocery store.)
• Premade guacomole (print out the seven layer dip recipe tag -- this has to be refrigerated so add it to the basket at the last minute. I get mine at Costco but also available at other stores. Add a can of low sugar refried beans and a bag of low carb tortilla chips; low carb tortilla chips also available at Trader Joe's or  Bj's for Tostitos Edge.)
• Dutch-processed chocolate (very low sugar!) (available in grocery stores (including Market Basket) or specialty stores -- I found some at Tuesday Morning.)
• Nuts (good selection available at Trader Joe's and BJ's.)
• Dreamfield's Low Carb Pasta (this can be used in lots of recipes -- just make sure that you eat it right out of the pot and don't refrigerate it and then eat it because I have read some reports that this changes the "digestible carb count." I'm investigating. Also found at Stop & Shop and Shaw's for more money.)
• Cheeses (any type)

Gadgets:

And if you really want to go all out, then I would cap this all off with a deluxe whipped cream dispenser that allows you to have low carb whipped cream anytime! My husband got me this for my birthday last year and I love it. You can get these at Kitchen, etc. stores or on Amazon. The dispenser can be kept in the refrigerator and you can use it for two weeks. They need CO2 chargers, which can also be purchased at Kitchen, etc. or at Amazon. (My husband mistakenly thought that they came with the chargers and didn't purchase any so we couldn't use it the same day.) I have only used the deluxe model so I don't know how the other models work, but there is a price range. For my model, I need two CO2 chargers for each batch.

Whipped Cream Charger Pack ($5.95 for 10)

iSi Cream Whipper Chargers, N20-24 Pack ($17 for 24 pack)

iSi Dessert Whip-Pint, White ($39.95)

iSi Gourmet Whip-Pint, Brushed Stainless Steel ($89.95 on sale for $68.18) (This is the one I have. Also good for hot sauces.)

If you have any other ideas, please email me! Or if you would like me to add another recipe to the gift tag file, please let me know which one!

Inulin & Oligofructose: The New Low Carb Fiber

You are hip, you are cool, you surf the Internet, you know everything! And then you realize you don't know everything because there is so much to know!

I am a label reader. I try to figure out what is in the foods I buy. I have been noticing a new ingredient lately, inulin. I find it in the new Stonyfield yogurt, in the low carb versions of Hershey candy (not in the low sugar versions!) along with erythritol, and in some great sugar free caramel syrup from Steels. I didn't know what the heck this stuff was... so of course... since I'm hip and cool (and ready and able to admit ignorance!), I did a search.

Well, what I found out was that I was behind the times. Inulin works just like fiber and is made out of plants like chicory root and isn't digested like other starches, it isn't absorbed, so it doesn't have an effect on blood sugar. (It also has a cousin, oligofructose. I'm glad I know this! I always discounted everything with fructose in the name as just another sugar, when it isn't!) In fact, the stuff is used in medical tests to test kidney function!

Inulin (IN-yoo-lin) is used as a test to help diagnose problems or disease of the kidneys. This test determines how well your kidneys are working.

Inulin passes out of the body entirely in the urine. Measuring the amount of inulin in the blood after it has been given can help the doctor determine if the kidneys are working properly.

How test is done:

Inulin is given through an intravenous infusion (run into a vein). The dose of inulin will be different for different patients. The doctor will determine your dose according to your weight and size. Several times during the test, blood and sometimes urine samples are taken. A tube called a catheter may be placed in your bladder to help take the urine samples. The amount of inulin in your blood or urine is measured. Then the results of the test are studied.

It is advocated for diabetics because it has a sweet taste and doesn't raise blood sugar. So far, only one person has been found to be allergic to it. Stonyfield Farms has been using it in their regular yogurt for years. It even seems to help colorectal cancer in preliminary tests.

So... if I have a choice of low carb yogurts with inulin and live cultures and one without -- I know which one I should choose. If I have a choice of candy made with malitol or sugar alcohols alone or a candy made with inulin -- I know which one I should choose.  Same with syrups... Sugar alcohols can be nasty... looks like we are moving forward with nutrition! (And the price of inulin is going up.)

I have one more question... why doesn't Splenda use inulin or oligofructose as a bulking agent?