You Will Find All The Recipes Used In Our FREE Food Demos Here
Healthy Holiday Eating-
Lauren Corsiglia, CRNP & Jessica Cooper, Clinical Coordinator
Total Net Carb: 7.1g
- 6 large mini sweet peppers, cut in half lengthwise with seeds removed.
- 1 cup PHILADELPHIA Cream Cheese or veggie chreese cheese
- 3 slices pre-cooked bacon, crumbled
- ½ cup shredded cheddar cheese or mozz. Cheese
- Diced onion as desired
- Preheat oven to 350 degrees.
- Slightly oil large baking sheet or cover with a silicone baking sheet/parchment paper.
- Fill each pepper with approximately one tablespoon cream cheese, or until filled. Place on baking sheet.
- Sprinkle with shredded cheese and bacon.
- Bake for 15 to 20 minutes or until cheese is fully melted.
- Serve warm or refrigerate until serving.
Crock Pot Broccoli-Cauliflower Casserole
Total Net Carb: 8g
- 2 bags frozen broccoli cauliflower mix
- 1 10 oz can cream of celery soup
- 1 10 oz can cream of mushroom soup
- 12 ounces of Velveeta cheese (cubed)
- salt and pepper to taste
- 1 sleeve Ritz crackers
- 1 stick butter (melted)
- In a medium sized bowl add soups and cheese.
- Heat in microwave for 1 minute, then stir
- Continue heating for 30 seconds until cheese has melted, stirring each time.
- Pour both bags of frozen veggies in crock pot.
- Pour cheesy soup mix over veggies and stir.
- Place lid on and set crock pot on high for 2-3 hours or until it is bubbling
- Crush your sleeve of crackers and place in plastic bag
- Pour melted butter into bag of crushed crackers and mix well
- Pour crackers evenly on baking sheet
- Place cookie sheet under broiler for 90 seconds
- Stir crackers up with spatula
- Place under broiler for 30 more seconds
- After veggies are cooked, pour crackers over casserole
- Serve and enjoy!
Slow Cooker Pork Roast with Apples, Carrots and Rosemary
Total Net Carb: 20g
- 2 Granny Smith apples, cored and each cut into 8 wedges
- 1 Tablespoon lemon juice
- 4 pounds boneless loin pork roast
- 1 teaspoon salt
- 1/2 teaspoon fresh ground pepper
- 1 medium onion, cut into eighths
- 4 large carrots, cut into 1 1/2-inch pieces
- 1 sprig fresh rosemary
- In medium bowl, toss apples with lemon juice; set aside.
- Season roast with salt and pepper.
- Place half of onions and 4 to 6 apple wedges in slow cooker crock.
- Top with seasoned roast. Surround roast with remaining apples, onions, and carrots. Top with rosemary.
- Cover and cook on HIGH for 4 hours, MEDIUM for 5 1/2 to 6 hours or LOW 7 to 8 hours.
Sugar Free Brownies | Coconut Flour
Total Net Carb: 1.4g
This recipe is sweetened with Swerve a 100% natural sweetener safe for diabetic. The batter is gluten free and low in carbs made of a mix of almond meal and coconut flour. It means that this sugar free brownies recipe is a diabetes friendly brownie recipe. I used coconut oil for an healthier fat option but again any vegetable oil should work well too. I really love this new recipe I developed today because it is simple, does not require fancy ingredients and it is quick to bake. The texture of the brownie is similar to mix boxed mix brownie. It is not a fudgy brownie but it is low carb and sugar free
- 5 eggs
- 1/3 cup virgin coconut oil , melted or extra virgin light taste olive oil or vegetable oil of your choice if you do not like the taste of olive oil
- 1 tablespoon vanilla extract
- ½ teaspoon baking soda
- 1/2 cup Swerve or erythritol
- 1/3 cup unsweetened cacao powder
- 1/4 cup Almond Meal or oat flour
- 1/3 cup Coconut Flour
- ½ cup pecans nuts or sugar free chocolate chips
- Preheat oven to 350 F (180 C)
- Cover a brownie square pan 6 inches (15 cm) with baking paper. Set aside.
- In a bowl whisk together the eggs, melted coconut oil, vanilla extract and baking soda.
- Combine the swerve, unsweetened cocoa powder, almond meal,,coconut flour and nuts.
- Transfer the batter onto the prepared pan.
- Bake for 20-25 minutes or until a toothpick came out clean. The texture should be soft in the center. Do not over bake.
- Cool down on a rack before cutting into squares. It will firm up when cooling down.
- Decorate the top with extra coconut flour or almond meal if desired.
Breakfast Ideas For The Most Important Meal-: Demo By: Leanne Hedges, PA-C & Jessica M.
Chia Seed Pudding
- Gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended.
- Whisk in the chia seeds; let stand 30 minutes.
- Stir to distribute the seeds if they have settled.
- Cover and refrigerate overnight.
- The next day, in a medium bowl, toss the berries with the remaining 4 teaspoons maple syrup.
- Mix in the almonds.
- Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.
Breakfast Egg Cups
This Breakfast Egg Cups Recipe is the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!
- 1 – cooking spray
- 6 large – egg
- 1/4 cup – milk
- 1/8 teaspoon – salt
- 1/8 teaspoon – black pepper, ground
- 1 medium – bell pepper, red
- 3/4 cup – spinach
- 1/4 cup – cheddar cheese, shredded
- Spray a muffin tin with cooking spray and set aside. Preheat oven to 375°F.
- Whisk the eggs and milk together in a bowl. Season with salt and pepper.
- Dice the bell pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin. (This method is called chiffonade.)
- Add the peppers, spinach, and shredded cheddar to the egg mixture.
- Fill muffin cups 3/4 full and bake for 20-25 minutes until centers are set and no longer runny.
- Allow to cool slightly before serving.
Picnic Ideas Demo By: Jill Koeppen & Angela Potts
Low Carb Broccoli Salad With Bacon and Cheese
This simple low carb bacon cheddar broccoli salad is great for a picnic or potluck. The creamy dressing is sweetened with all natural stevia.
- 1 bunch fresh broccoli , cut in small pieces
- 3/4 cup mayonnaise
- 2 Tablespoons apple cider vineger
- 3 packets stevia or other sugar substitute
- 6 slices bacon , cooked crisp then chopped
- 1/2 cup cheddar cheese , grated
- 1/4 cup onion , chopped (optional)
- 1/4 cup roasted sunflower seeds (optional)
Lightly steam broccoli for a minute or two. Drain and cool.
In a large bowl, mix the mayonnaise, vinegar and stevia with a whisk.
Toss the broccoli and cheddar cheese into the dressing.
Yummy Cauliflower alternative to potato salad
- 1 head cauliflower, trimmed and cut into bite-size florets
- 3/4 cup mayonnaise
- 1 tablespoon mustard
- 1 teaspoon salt
- ground black pepper to taste
- 3 hard boiled eggs, chopped
- 1 onion, chopped
- 3/4 cup frozen green peas, thawed
- 1/4 cup dill pickles, chopped
- 3 slices crisply cooked bacon, crumbled (optional)
- Place cauliflower in a large saucepan and cover with water. Bring to a boil and cook until just fork tender, about 10 minutes. Drain and cool slightly.
- In a large bowl whisk together the mayonnaise, mustard, salt, and pepper. Add the cauliflower, eggs, onion, peas, dill pickles, and bacon to the dressing and stir until well coated. Cover and refrigerate for 2 to 24 hours. The longer the cauliflower salad chills, the better the flavor.
- 1 1/2 sticks butter, melted
- 1 cup sliced almonds
- 1 cup almond flour (I sometimes use more if it doesn’t cover the bottom of the pan)
- 8 oz cream cheese
- 1 1/4 cup Erythritol (or sweetener of choice)
- 1 pt heavy whipping cream
- 1 tsp vanilla
- 1 qt strawberries, sliced
For homemade whipped cream:
Chill a metal bowl and beaters prior to whipping the cream.
When chilled, beat 1 pt whipping cream, 1/4 cup Erythritol, and vanilla until you begin to get soft peaks.
*Do not over beat or it will become too stiff. Try to get to the consistency of Cool Whip.
**For best results, grind 1/4 cup of erythritol into a powder. Then, use 1/4 cup of the powder. This will make the whipped cream smoother.
Refrigerate until ready to use.
1st layer (shortcake):
Stir together the butter, almonds, and almond flour. Press into the bottom of a 9×13 dish.
Bake at 350 for 10 minutes or until golden brown.
Cool completely before adding additional layers.
**This should be a rather solid layer. If it looks too buttery, chances are you need to bake it longer.
Mix the cream cheese, 1 cup Erythritol, and 1 cup whipped cream; spread onto the cooled shortcake.
(The original recipe calls for powdered sugar. You can put the sweetener into a food processor and it will come out a bit more smooth.)
Top with sliced strawberries
Top with left over whipped cream
Let cool in fridge until ready to eat
- 4 cups Shredded coleslaw mix (primarily cabbage with small amount of carrots)
- 1/4 cup mayonnaise
- 2 tbsp Apple Cider Vinegar
- 1 tbsp Erythritol
- 1 tsp Celery seed
- Sea Salt (to taste)
- Black Pepper (to taste)
- Place the shredded coleslaw mix into a large bowl. Set aside.
- In a small bowl, whisk together the mayonnaise, apple cider vinegar, erythritol, and celery seed. Season with sea salt and black pepper to taste.
- Stir the dressing into the shredded coleslaw mix and toss to coat.
- If you have time, refrigerate the coleslaw for at least an hour (or overnight) to let the flavors develop. Stir again before serving. Serve chilled.
- 2 cucumbers (about 1 pound each)
- 2 ounces crumbled feta cheese
- 1/4 teaspoon salt
- 1 teaspoon fresh parsley or dill, chopped
- freshly ground black pepper, to taste
- Cut the cumbers lengthwise, and remove the seeds, then cut a small strip off the bottom of one side so that the cucumber half will set level, without falling over.
- Use the other half of the cucumber and dice into 1/4 inch pieces. Combine the diced cucumbers with feta cheese, dill, salt and pepper. Divide the mixture between the 2 cucumber “boats”, then slice into 1 1/2 inch pieces.