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Low Carb Recipes
"Un-Sweets" and Treats
From the IOH Test Kitchen

"The true test of any low carb recipe is whether those who are not sugar-challenged
will eat it and ask for seconds!"  Lahle Wolfe, Queen of Low Carb since 1996

Low-Carb Dessert Recipes
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Low Carb Information

                  
GeniSoy Low Carb Bars in chocolate chip, chocolate, peanut butter and raspberry
Click on image to order from Drugstore.com

I pulled recipes from various sites off the Internet, same as most in search of low carb recipes will do at some point.  I made the original recipe as stated then made everything a second (sometimes third) time with minor changes to see how versatile the recipes were.  At the bottom of each recipe are hints from the IOH Test Kitchen.  By reading these commentaries you can see how I play around with basic recipes to make them more suitable to my own personal taste.  

If you are new to low carb you might still pine for the real deal.  Forget it.  Few things in the low carb world can fool anyone, but there are lots of recipes that stand on their own.  And almost all recipes can be made better.

I suggest you always prepare a recipe as called for the first time. If you don't like something make subtle changes.  Low carb baking is not at all like "regular" baking because you don't use sugar and often use (disgusting tasting) soy flours.  Find what you like and don't be afraid to play around with recipes.  

Happy carbing, and may your sweet tooth be satisfied, even it not entirely fooled....

Lahle
Queen of Low Carb since 1996

 Click to buy your vitamins at WHOLESALE COST!

Chocolate Angel Food Cake - Approx 26 net grams of carbohydrate in entire cake without frosting.

Ingredients:
  • 8 eggs, separated
  • 10 packets Splenda
  • 1/4 teaspoon cream of tartar
  • 1/8 teaspoon cream of tartar
  • 1 pkg. Swiss Miss Sugar Free hot cocoa
  • 1 Tablespoon unsweetened cocoa
  • 1 Tablespoon Chocolate flavor Protein Powder
  • 1/4 cup soy flour

Preheat oven to 350F.

Beat egg whites with cream of tartar. Add 3 packets Splenda and beat until stiff but not dry.

In a separate bowl, mix the yolks with remainder of Splenda and 1/2 package of hot cocoa mix. Add 1/2 Tbsp cocoa and mix well.

Take a spoonful of white mixture and blend into yolk mixture. Pour the yolk mixture over the whites and sift the remaining Swiss Miss mix, cocoa powder, chocolate protein powder and soy flour over this. Fold all of this together, gently and spoon into a small Bundt pan or loaf pan that has been sprayed with nonstick spray. Bake at 350F for 20 minutes or until firm. Do not over bake. Frost with chocolate frosting or peanut butter frosting if desired.

IOH Test Kitchen:  It is hard to get any non-sugar fortified baked goods to either crisp (as in cookies) or rise and fluff (as in bread and cakes).  This recipe has a slight soy taste (something I detest in low carb baking).  Substituting almond flour alters nutritional values but keeps it low-carb and gives the cake a more "real" taste.  Neither version was light as a true angel food cake with real (ahhh good old days) sugar.  But in all fairness to other low carb bakers, I am not a fantastic cook and you might be able to get this puppy to fluff better than I did.

I also have found Splenda alone is usually not worth baking with; it does not bake as well as  "evil" sugar and still shouts "fake" aftertaste to me.   Try using the Splenda mix (part sugar) for a reduced-carb treat and just eat a smaller portion.  If you value taste it is worth adding a little 50/50 mix.  If you are craving sweets but wish to remain totally true to low carb, cheesecakes tend to be a better bet, but are higher in fat content.  Also, I found adding 1/2 package of white chocolate (not instant, the kind you cook) pudding and 1/2 teaspoon vanilla extract improved the overall taste by helping to mask the soy flour aftertaste.

    

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French Silk Pie - Carb Count: Recipe Total 11 grams of carbs, Carbohydrates Per Serving 2.9 grams of carbs

4 Servings
1/2 cup butter, softened
2/3 cup Splenda
2 oz unsweetened baking chocolate (8 grams of carbs)
1 tsp vanilla (3 g)
1/2 cup refrigerated or frozen egg product, thawed

Cream butter and Splenda together. Melt chocolate and blend into butter mixture when cooled. Stir in vanilla. Add egg product. Beat well with mixer until smooth. Chill 1-2 hours minimum. Top with whipped cream (3.3 grams per cup), if desired.

IOH Test Kitchen:  If you love chocolate and miss the high carb way in which its rich delicious texture pleases the palate, saturates the senses, acts as a substitute for... sorry.  I digress.  Anyone who knows me also knows I have a chocolate fixation and am forever seeking new ways to incorporate it into my boyfriend even once gave me chocolate scent pens and chocolate bath soap so I could just bask in the scent with a smile dreaming of former high-carb days laced with M&Ms and brownies and ...   Sorry.  Another digression.    

This silk pie is the latest edition to my chocolate dreams.  But it is incredibly rich and if you have a problem with fat, I would suggest omitting the butter and replacing it with 1/2 cup low fat whipped cream cheese.  The taste will be more reminiscent of a  cheesecake than pie but you will have less fat, ergo, less tummy upset.

    

 Delicious Low-Carb Shakes from Drugstore.com

                                     
Carb Solutions High Protein Shake Mix for Low Carb Diets, Creamy Vanilla
Carb Solutions High Protein Shake Mix for Low Carb Diets, Rich Chocolate

Cinnamon Meringue - Carb Count: Recipe Total 5.7 grams of carbs, Carbohydrates Per Serving 1.4 grams of carbs

4 Servings
2 egg whites (0.6 grams of carbs)
1/4 tsp cream of tartar
dash salt
1/2 cup Splenda
2 tsp ground cinnamon (3.6 grams of carbs)
1 tsp vanilla extract (1.5 grams of carbs)
1/2 tsp almond extract

In a medium bowl, combine egg whites with cream of tartar and salt; beat until soft peaks form. Fold in cinnamon, vanilla and almond extracts Drop by tablespoonfuls onto greased cookie sheets. Bake at 300 degrees F for 30 minutes.

IOH Test Kitchen:  These were a lot of fun to make and even the kids enjoyed dropping the batter making little "kissy" peakys.  But like all meringue, there is so much air you want to them all!  But at only 5.7 grams of carbs for the entire batch, go ahead, be a pig (I was).  I did feel that adding less Splenda helped the overall flavor, but again, I am not big on "sweet taste overkill." This recipe also was great with minor changes to incorporate chocolate (1/4 cup unsweetened cocoa powder), and even without the cinnamon and almond extract, and simply adding vanilla extract instead.  This is a good one to play around with and even I did not mess it up!

    

Custard Pecan Pie - Makes 8 servings. 12 carbs per serving (including crust.)

Ingredients:
  • 1 unbaked pie shell (See Pie Crust recipe)
  • 1 cup pecan pieces
  • 2 Tablespoon butter, melted
  • 1/4 teaspoon caramel extract
  • 1/4 teaspoon vanilla extract
  • 2 Tablespoon Splenda
  • 1/4 teaspoon cinnamon
  • 4 eggs
  • 1/2 cup water
  • 3/4 cup heavy whipping cream
  • 1 cup Splenda
  • 2 teaspoons liquid Sweet-N-Low
  • 1 teaspoon molasses
  • 1 teaspoon vanilla extract
  • 2 teaspoon caramel or maple extract
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon xanthan gum

Prepare nuts first:
In a bowl, melt 2 Tablespoons butter. Then - stirring after each addition - add 2 Tablespoons Splenda, 1/4 teaspoon caramel extract, 1/4 teaspoon vanilla extract, 1/4 teaspoon cinnamon and pecans. Microwave for 30 seconds. Stir. Microwave another 30 seconds; stir, (but keep an eye on them so they don't burn.) Set aside to cool.

Preheat oven to 350F.
Beat eggs, water, whipping cream, 1 cup Splenda, liquid sweetener, molasses, 1 teaspoon vanilla extract, 2 teaspoon caramel or maple extract, 1/2 teaspoon cinnamon and xanthan gum. Set aside and prepare pie crust if you have not already done so. Pour filling into crust, sprinkle nuts on top and bake at 350F for 30-40 minutes until set and lightly brown. Chill before serving. Must be kept in refrigerator!

Makes 8 servings. 12 carbs per serving (including crust.)

IOH Test Kitchen:  I miss pecan pie.  So much that this recipe was a decent stand-in.  Xanthan gum is a vital ingredient to any low carb baker (it can be purchased on the Internet) and recipes that call for it seem substantially quality-reduced without it.  I found that adding 1 packet of plain gelatin (disolved in 3 tablespoons cold water before adding to the mix) helped make the pie filling a little more solid, and added a lot more pecans than was called for because it just did not seem like enough!

    

Basic Low Carb Pie Crust - Entire crust has 30 grams carbs made with whey powder; 37 made with soy flour.

Ingredients:
  • 3/4 cup plain whey protein powder or soy flour
  • 1/4 cup oat flour
  • 1/4 cup finely ground almonds (almond flour)
  • 1/2 cup non-transfat shortening or lard
  • 1-2 Tablespoons very cold water
Mix together whey protein powder (or soy flour), oat flour, and almond flour. Cut shortening or lard into flour mixture with two knives or a pastry blender, using a "cutting" motion. It will resemble peas when done. Add water, 1 Tablespoon at a time until dough can hold together. Refrigerate till chilled for easier handling. This dough can be rolled out by putting between two pieces of waxed paper, or you can put the dough in a 9" pie plate and pat it up the sides to the rim. Spray PAM on a pie plate (glass/Pyrex works best) before putting crust in. Oil your hands to make it easier to manage dough if you are using the patting method. If you take the pie crust over the rim, be sure to put aluminum foil or pastry rim-guards around edges to prevent it browing too much before pie filling is done. Pour filling into crust and bake per directions.

If you need a completely baked crust (for cream fillings or no-bake cheesecake etc), pierce crust with a fork and bake at 350F for 5-10 minutes. Watch it closely to prevent burning!

NOTE #1: Keep in mind whey protein powder is 2 grams of carbs or less (many are zero carb) and should not be confused with "sweet whey" found in many health food stores (it's very high carb.)

NOTE #2: To add flavor to the regular pie crust recipe, add any ONE of the following (and if your filling is a sweet one, a Tablespoon of Splenda can be nice as well):
  • 2 teaspoons lemon peel
  • 1 teaspoon orange peel
  • 2 Tablespoons baking cocoa
  • 2 teaspoons cinammon
  • 1/4 teaspoon nutmeg
  • 1 teaspoon instant coffee to water

IOH Test Kitchen:  Blah.  Low carb pie crusts are one more thing that leave you missing the real thing.  I prefer nut crusts to flour impersonators.  If you stay away from the soy flour this crust is not all bad.  However, I preferred using 1/2 cup melted butter instead of lard, mixed in with CarbSense Baking mix and 1/2 cup chopped walnuts (good for diabetes), almonds and pecans.  Mix the batter until crumbly and press lightly into pie tin.  Bake at 350 until it starts to brown and crisp.  The nuts begin to carmelize adding a natural sweetness.

My crust version is more streudal-topping like than a traditional pressed pie crust so here is another example of how one recipe can give you ideas for something entirely different.  After browning, add your pie filling and finish baking.  However, this crust does best (IMHO) when completely cooked and complimented by adding a no-cook pie filling.  No-cook pie fillings tend to taste more like the real thing because they require less sweetener and don't change to a chemical taste when baked.

    

Pumpkin Crme Brle - Makes 14 servings. 3 net grams of carbohydrate per serving.

Ingredients:

  • 1 quart heavy cream
  • 2 vanilla beans (split)
  • 1 cup Splenda
  • 1/3 cup Splenda
  • 20 egg yolks (beaten)
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon allspice
  • 1/4 teaspoon powdered ginger
  • 1 pint pumpkin puree (1 med can pumpkin)
  • as needed Brown Sugar Twin
       AND Diabetisweet (for tops)

(This recipe can be cut in half to make 6-8 servings.)

Combine the heavy cream, vanilla and 1 cup Splenda, bring to a boil. Combine the egg yolks and 1/3 cup of Splenda. Add 1/3 of the hot liquid to the egg mixture, stir constantly. Add the egg yolk mixture to the remaining hot cream, stir constantly. Stir in the cinnamon, allspice, and ginger. Fold in the pumpkin puree.

Preheat oven to 325F.

Fill buttered ramekins 7/8 full, place in a water bath. [Place ramekins in a deep roasting pan and fill pan with enough water to reach halfway up sides of ramekins.] Bake in a 325F oven until just barely set. Cool 30 minutes, then chill overnight.

Cover the surface of each custard with 1/8-inch of Brown Sugar Twin mixed with Diabetisweet. Set ramekins in a deep roasting pan, surround with ice.*

Caramelize sweeteners under the broiler or with a torch.

*Note: Setting ramekins in ice keeps the custard from becoming reheated when caramelizing the top.

IOH Test Kitchen:  If you love pumpkin this is a fabulous recipe -- even my children eat it without knowing it is low carb!  I did make changes in the second batch I made by reducing the amount of Splenda.  It is a strong sweetener and I prefer a lighter taste.  I halved the amount of Splenda in the total recipe as well as the Sugar Twin Brown Sugar -- again, I personally feel a little bit goes a long way.

My first recipe attempt to brown the articificial sweeteners failed (but I am not the greatest cook, I have even burned water!).  The second try I added a little bit of melted butter and it worked like a charm and improved the taste slightly. Nothing like adding fat when you take out the sugar!

 

 

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Splenda is an artificial sweetener that you use just like sugar (it measures the same, so you can substitute any recipe with the same measurement). You can purchase it at any grocery store in the same aisle that you would find sugar and other artificial sweeteners (like Equal or SweetnLow). It is made from sugar and can handle the heat of baking (unlike sweeteners made from aspartame).

The Atkins Diet enter has done research that indicates sweeteners that contain aspartame (such as NutraSweet and Equal) stimulate insulin production (leading to unstable blood sugar, irritability and carbohydrate cravings). Sweeteners that use sucralose (marketed as Splenda) and saccharin (such as Sweet'nLow) have not been shown to stimulate insulin production.

 Low Carb Sites We Love!

International Low Carb Yellow Pages

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.

50% of all proceeds generated from sales through our site go directly to IPump.org.  Your purchases will help buy insulin pumps and diabetes supplies for those in need!

Better Homes & Gardens Top 10 Low Carb Desserts

We love ...  LowCarbFriends.com

Here you will find tidbits of information and links to Low Carb diet news. This info has been collected from around the web or submitted by LowCarbFriends.com users.

The Diet Bottom Line: One Size Doesn't Fit All
As seen in the Wichita Eagle on January 14, 2003.

Fat Matters: Experts Hail Omega-3 In Salmon
As seen in the Detroit Free Press on January 7, 2003.
Atkins Low-Carb Diet Gaining Some Respect
As seen in the St. Petersburg Times on November 19, 2002.
Eat When Stressed But Eat Right
As seen on clickondetroit.com.
Stop Eating Your Anger
By Sally Shannon,
as seen at womansday.com.
Carbohydrate Addict's Diet Q and A
By Jonny Bowden,
as seen at ivillage.com.
Elizabeth Cohen: The Skinny on "Good Fats"
As seen at CNN.com on July 8, 2002.
Carbs Explained
Carb question answered by nutrition expert, Dr. Allen Spreen as seen at DiscoveryHealth.com.
Atkins Diet Author Home After Cardiac Arrest
As seen at CNN.com on April 25, 2002.
'Programmed Obesity' Handed Down To Next Generation
As seen in the Daily University Science News on April 24, 2002.
Short-Sightedness May be Tied to Refined Diet
As seen at NewScientist.com on April 5, 2002.
Do Low Carb Diets Work?
An article by By Sebastien Stefanov, nutritional correspondent for AskMen.com, as seen at AskMen.com.
Fat Busters or Folly?
A discussion of the many opinions of low carb diets by Susan Aschoff as seen in the St. Petersburg Times on October 23, 2001.
Atkins Diet, Long Term Results
An article by Tanya Zilberter as seen at Dietandbody.com.
Atkins Diet Works
Letters from readers of WebMD.com give their strong opinions on a previous article regarding the Atkins diet.
How to Begin a Walking Program
As seen at About.com.
Lower Your Carbohydrates and Lower Your Insulin Levels
An article written by Dr. Joseph Mercola.
Excercises for a Low-Carber?
As seen at DietandBody.com.
Protein Triggers Carbohydrate Conversion To Body Fat
As seen on July 31, 2001 in the Daily University Science News.
Diabetic Cooking Brings Flavor and Variety back to the Kitchen
As seen at CNN.com.
The Role of Essential Fatty Acids
As seen at Beyond Vegetarianism.
When Good Carbs Turn Bad
A discussion on how carbs are being linked to heart disease as seen on June 19, 2001 at the WashingtonPost.com.
Dr. Atkins Sticks to His Diet
Foe of carbohydrates brings his meaty message to Detroit obesity surgeons. As seen in the Detroit Free Press on May 8, 2001
Low-Carbohydrate Dieting: Exposing the Myths and Realities
An article written by a former associate medical director of the Atkins Center for Complementary Medicine as seen at ivillige on April 17, 2001.
Living Low-Carb
A review of the book Living Low-Carb by Fran McCullough. The article is written by Lorrain Dusky as seen at WebMD Health.
Battle of the Diets: Low Carb vs. Food Pyramid
Q & A on the Zone diet by Jonny Bowden M.A.,C.N. as seen at ivillage.com.
Atkins Diet Statistics
Analysis of over 600 reports of weight loss while following Dr. Atkins diet as seen at Diet and Body.
Gene That Helps Body Store Fat May Be Important Trigger of Obesity
As seen on November 14, 2000 at CNN.com.
Cheeseburger, Cheeseburger, Cheeseburger
One woman's experience on the Atkins diet as seen on July 3, 2000 at epinions.com.
Is Fat Making a Comeback?
As seen on May 15, 2000 at WebMD Health.
Low-Carbohydrate Dieting... Is It Toxic?
An article by Dr. Allen Spreen as seen at vitaminusa.com, May 2000.
Eat These Pork Chops and Call Me in the Morning
The government convenes a meeting of prominent diet docs. They agree to disagree. As seen at Time.com on February 25, 2000.
Low Carbohydrate Diets
February 20, 2000, by Joseph Brasco, M.D.
Carbs 101
January 18, 2000, ivillage.com dispells the myths and confusion about carbohydrates.
How to Read a Label for Carbohydrate Content
Created by Carol Steele and Margie Woc for the Packard Children's Hospital at Stanford Ketogenic Diet Program.
Carbohydrates and Weight Loss
An ivillage.com question and answer with Dr. Allen Spreen.
The Atkins and Similar Diets
Dr. Allan Spreen's opinion on the Atkins diet as seen at ivillage.com
Atkins' Diet: Can We Have Our Turkey and Eat it Too?
November 26, 1999, Crossfire as seen at CNN.com.
Get Ready: Controversy Likely to Heat Up About Long-Term, High-Protein Diets
Latest Findings Suggest Higher-Fat, Lower-Carb Diets Improve Insulin Resistance Sensitivity, as seen on November 10, 1999 at WebMD Health.
Low-carbohydrate meal plan gaining popularity
Oct. 23, 1999 as seen on jsonline.com.

 

 

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