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Lahle's Important Tips for Low Carb Baking

Tips & Advice for Successful Low Carb Living

Carb & Nutrtion Calculators - A Must See!


AllegroMedical - Discount Medicals Supplies

Low Carb Luxury - Great recipes, product store, information, attractive site, and very easy to navigate.  Also, features "Low Carb Magazine."  Lora, the site's owner, lost 165 lbs on low carb.  Her success story is truly inspirational -- even more than my own! I highly recommend this site as a great place to begin low carb information hunting.

Low Carb Cafe - This site appears amatuerish (sorry guys) but has wonderful features, decent recipes and an active online community.  Worth taking a look.

Low Carb

Recipe Sites We Love

Better Homes & Gardens Top 10 Low Carb Breakfast Recipes

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Half, yes half! of all proceeds generated from sales through our site go directly to  Your purchases will help buy insulin pumps and diabetes supplies for those in need!

 The Sharper Image Logo
Click to Visit The Sharper Image

Item #:  
AC350For carb-counting dieters, this helpful kitchen tool eliminates the guesswork!

Carb-Tracker Nutrition Scale (As of 12/29/05 the scale was on sale  for $39.95  (of course, I bought it when it was not and paid full price $59.95)

Read our review on The Sharper Image's Carb-Tracker Scale.  If you count carbs (or calories, fat, protein, and fiber) the scale is valuable for fine tuning your diet.  You weigh food items, enter a food code and voile!  Based on the weight of the food the exact nutritional count appears magically.  The scale has become a daily part of my carb counting for myself as well as Elizabeth (my daughter with type 1).  I was skeptical, but found the weight of fruit and veggies  varied considerably and knowing a more exact carb count has helped us both.  If you wish to purchase the scale, click on the The Sharper Image Logo button.  From their main page simply enter in the search code item #:  AC350, or, Carb-Tracker Nutrition Scale.

NutriSystem Nourish - The Good Carb Answer

Other Plans

Eat Fat, Get Thin

The Go-Diet

The Harvey-Banting Diet

Specific Carbohydrate Diet

Interested in trying vegetarian while staying low carb?  

book vegetarian low carb   Robin Robinson
Carb Conscious Vegetarian:  At last, there's a delectably enlightened way for America's 12 million vegetarians--and the millions of other health-conscious individuals who want to up their fiber and reduce their cholesterol--to reap all the benefits of a carb-conscious lifestyle.

No Fruit on low carb?  Wrong!

Fruit is  something low carb plans tend to disagree about.  Some use the glycemic index (South Beach, Zone) others just count carbs.  Some do not allow any fruit during the first phase (Atkins, South Beach)  Here are some fruits , lowest in sugar, but high in nutrition, that may work for your particular plan:

  • Rhubarb
  • Strawberries
  • Cranberries
  • Raspberries
  • Blackberries
  • Blueberries
  • Grapefruit
  • Melons
  • Apricots
  • Plums
  • Peaches
  • Pears
  • Guava
  • Cherries
  • Apples

Fruits  fairly high in sugar:

  • Grapes
  • Tangerine (8-10 carbs)
  • Oranges (low glycemic)
  • Pineapple
  • Kiwi

Fruits generally limited on most low carb diets:  

  • Bananas
  • Dried Fruit
  • Mango
  • Papaya


Low Carb Recipes
Breakfast is Ready!
From the IOH Test Kitchen

Eggs Florentine * Vanilla Almond Pancakes * Puffed Oven Pancake * Spinach Frittatas * Eggs Benedict

Dr. Atkins Low Carb Series

 Dr. Atkins New Diet Revolution           The Atkins Essentials                              Atkins for Life          Atkins for Life Cookbook   

Before you cringe, please see my personal transformation. I am type 2, and lost more than 135 lbs on Atkins and have kept it off. 9 years..  Low carb is not for everyone, but it is also not the horrible "high fat" diet most people think it is.  Atkins is not  a high fat, all protein plan as many people have come to believe based on opinions from folks who have not read this book..  Atkins is not new, and ketogenic diets have been safely used to treat children with epilepsy for more tha 50 years now.  Atkins for Life & Atkins for Life Cookbook state that it is bread and not butter that is the enemy in Dr. Atkins's popular and controversial low-carbohydrate/high-fat diet. In In Atkins for Life, he continues his decades-long crusade against low-fat eating. Atkins argues that low-fat meals are high-carbohydrate missiles, causing the body to produce... Read more

Background:  Robert C. Atkins, M.D reports to having treated 25,000 patients, with an additional 60,000 patients registered at Atkins Center for Complimentary Medicine in New York City.  By 2005 he sold over 10 million copies of his books Dr Atkins' New Diet Revolution (1992) and Dr Atkins' Diet Revolution (1972).  Dr. Atkins died April 17, 2003 at the age of 72 after falling and hitting his head.  It is estimated that nearly 20 million persons have adopted a low carb lifestyle.  I am one of them. (Read my low carb success story.)


Neanderthin, Stone Age Diet, and other Primitive Diets Series
Read about Neanderthin and The Stone Age Diet

                                                   metabolic man        the origin diet
Neanderthin    Similar  Concepts:    Paleo Diet for Athletes         Paleo Diet           Metabolic Man       The Origin Diet

Eggs Florentine
Makes 4 servings

1/2 lb spinach, cooked (about 2 ½ cups cooked or 2 -9 oz frozen packages) and well drained
4 eggs
3 tb butter or bacon fat
2 tb onion, chopped
1 cup Morney sauce (recipe below)

Heat butter in skillet. Add onions and cook until translucent. Add spinach and toss until mixed, salt to taste.
Place in a baking dish or 4 small individual oven-proof dishes. Make a hollow for the 4 eggs in the spinach mixture and slip 1 egg into each hollow. Cover with mornay sauce and bake at 350F for 15-20 minutes or till eggs are set.

Mornay Sauce
Makes 1 cup

2 tb butter
2 tb fresh parsley, chopped finely
2 tb scallions, chopped finely
1 cup heavy cream
¼ tsp guar or xanthum gum (optional)
¼ Cup Swiss cheese, grated
¼ Cup Parmesan cheese, grated
½ tb vermouth (optional)
Cayenne pepper (optional)

Melt butter in a heavy saucepan, saute parsley and scallions for one minute. Blend in cream (and gum), bringing just to boiling. Let slowly simmer for about 5 mins. Add cheeses while stirring, until melted. Add vermouth, season with salt and cayenne to taste.

Nutrition Info (per serving)- Protein: 16g, Total Carbs: 9g, Fiber: 4g, Total Fat: 45g, Sat Fat: 26g, Calories: 494

Vanilla Almond Pancakes
4 servings

1/2 cup Atkins pancake mix
1/2 cup Flax-O-Meal Vanilla/Almond Hot Cereal
1 tbsp oil
2 eggs
2/3 cup hot water
1/3 cup Cream
1 tsp vanilla extract

Mix all ingredients; batter will be thick. Spray griddle with Pam and preheat. Spoon onto hot griddle. Watch them carefully, they will not bubble up or otherwise indicate that they are cooked. Cook slowly over low/medium heat; they should be darker than usual when cooked all the way through. These are easy to under-cook, so check them before eating.

Nutrition Info (per serving)- Protein: 13g, Total Carbs: 8g, Fiber: 5g, Total Fat: 15g, Sat Fat: 6g, Calories: 214

The Schwarzbein Principle Series
Read about the Plan

The Schwarzbein
     SBP: The Program        
SBP Cookbook        SBP Vegetarian Cookbook        SBP Principle II: The Transition

From her work with insulin-resistant patients with Type II diabetes, Dr. Schwarzbein concludes that low-fat diets cause heart attacks, eating fat makes you lose body fat, and it's important to eat high-cholesterol foods every day. Picture cardiologists and dieticians tearing their hair out and overweight people cheering as they dive into Eggs Benedict with sausage.


Puffed Oven Pancake
Carb Count: Recipe Total 16.2 grams of carbs, Carbs Per Serving 2.7 grams of carbs

6 Servings
2 tbsp butter
3 eggs (1.8 grams of carbs)
1/2 cup high gluten flour * (12 grams of carbs)
1/4 cup cream (2.4 grams of carbs)
1/4 cup water

Melt butter in skillet. Beat eggs. Add flour, cream water and 1/4 tsp salt. Mix well. Pour into hot skillet. Bake at 400 degrees F for 25 minutes until puffed and golden brown.

* You can purchase high gluten flour at some grocery stores, most health food stores or from a bakery.

IOH Test Kitchen:  Love this recipe as done and with the same basic batter I simply poured it into a nonstick pan and made great-tasting crepes!  I made two changes the second time. The first was to add plain seltzer water instead of tap water.  It's an old Atkins trick.  Don't ask me why it makes pancakes fluffier and tastier but it does.  The second was to cut the fat.  I dropped the 1/4 cup creme and used 1/4 cup Hood's Low Carb Milk (the low fat version) which actually has less carbs than the cream and a fraction of the fat.  To replace the lost taste by omitting fat, I added 1/2 tsp. of vanilla extract.

Spinach Frittatas
serves 2

2 eggs, beaten
1 cup of frozen spinach, thawed and drained
1/2 cup shredded parmesean cheese
1/3 cup half and half
2 tablespoons butter

Cut up spinach in little pieces and then mix all the ingredients together except butter. Melt the butter in a frying pan. Poor mix in pan using by big tablespoons. Fry until golden in both sides.

Nutrition Info (per serving) - Protein: 18g, Total Carbs: 7g, Fiber: 3g, Total Fat: 29g, Sat Fat: 17g, Calories: 357

Eggs Benedict -

4 Servings
4 eggs (2.4 grams of carbs)
Canadian Bacon
1/2 cup butter
3 beaten egg yolks (0.9 grams of carbs)
1 tbsp water
1 tbsp lemon juice (1.3 grams of carbs)

Lightly grease skillet. Fill skillet half way with water. Bring water to boiling. Reduce heat and simmer. Break eggs into cup and carefully slide one at a time into water. Allow space for each egg. Simmer for 5 minutes. Meanwhile, heat Canadian Bacon in skillet. Remove poached egg and serve with Canadian Bacon and Hollandaise Sauce.

For sauce, combine butter, egg yolks, water and lemon juice. Heat in a double boiler, stirring constantly.

Carb Count: Recipe Total 4.6 grams of carbs, Carbohydrates Per Serving 1.15 grams of carbs

IOH Test Kitchen:  This is another recipe reason why low carb is so great!  This is a fabulous and simple recipe and with all the new low carb bread products you could even top this recipe on half of a Bagel Alternative bagel (1 bagel depending on the flavor you choose has an average of 18 carbs for the entire bagel).  I have yet to find a "perfect" low carb english muffin, but they are made by several companies now including Thomas'.

South Beach Diet Series
Read about The South Beach Diet

south beach diet           south beach quick and easy cook book       soouth ebach good carbs good fats guide              south beach diet cookbook        south beach dining guide     south beach diet on cd
South Beach Diet    SBD Quick & Easy Cookbook      Good Fats/Carbs Guide         SBD Cookbook            SBD Dining Guide    South Beach Diet on CD


Fat Flush Plan
Read about the Fat Flush Plan

fat flush plan book         complete fat flush plan           fat flush foods        fat flush cookbook        fat flush fitness plan book           fat flush journal and shopping guide
Fat Flush Plan      Complete FF Program        Fat Flush Foods         FF Cookbook             FF Fitness Plan        FF Journal & Shopping Guide

The keys to overweight are liver toxicity, waterlogged tissues, fear of eating fat, excess insulin, and stress, asserts nutritionist Ann Louise Gittleman. Her Fat Flush Plan addresses these problems with a targeted diet.

The Fat Flush Plan, filled with nutritional analysis and detailed explanations, is not a quick read. Despite Gittleman's assertion that the plan is "as easy as 1-2-3," it is quite regimented. No white flour, white sugar, margarine, vegetable shortening, artificial sweeteners, or caffeine. The diet emphasizes essential oils (e.g., flaxseed and GLA), protein (eight ounces or more, plus two eggs a day), vegetables, thermogenic spices (e.g., ginger and cayenne), water, and diuretic beverages (eight glasses/day of diluted, unsweetened cranberry juice). In its first two-week phase, the plan is a rigid, low calorie (1,100-1,200 calories/day), low-carb (no grains or starchy vegetables) diet. Phase two lets you increase your calories to 1,500 and add two "friendly carbs." Phase three, the "lifestyle program," moderately adds more dairy, carbs, and calories. Gittleman promotes walking and recommends strength training in phase three.

The book includes 41 recipes such as Grilled Lamb Chops with Cinnamon and Coriander, Breakfast Egg Fu Yung, and Cumin Sautéed Scallops. The Fat Flush Plan is recommended for dieters willing to commit to a strict plan for weight loss. --Joan Price


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Page Updated 01/20/2006