Visit My SparkPage Send Me SparkMail

Recipes I've Shared:

Gluten Free Incredible Healthy Surprise Fudge Brownie Cake

Found a Fudge Chocolate Cake recipe in WW magazine & modified it with full fat, less sugar and gluten free baking flour. The surprise is that it has butternut squash in it. Trust me when I say it is incredibly good with no difference in texture. I got a "wow" from the Honey.

Shrimp Chow Mein Rice Noodles

My version of the Chow Mein Noodle dinner that has a liquid sauce packet w/ rice noodles.

Broccoli Cheese Puffs

Found these and loved them right away. 4 ingredients and in the oven and done!Gluten Free & Low Carb.


Nutrition (rounded):
Carbs: 13%
Fat: 57%
Protein: 34%
Net Carbs(Sub dietary Fiber): 8%

Low Carb Gluten Free Almond/Oats Flour Waffles

Great fluffy, low carb, and gluten-free* find for Belgian waffles.


Nutritional Info: (rounded)
carbs: 12%
fat: 74%
protein: 15%
net carb (Sub dietary fiber): 9%

Sloppy Joes No Ketchup HFLC

Wanted a home-made sloppy joe recipe to avoid processed Manwich ingredients and HFCS! Most recipes have ketchup.. not here! All diced tomatoes and sauce. Modified recipe to lower sugar & left out the vinegar.


trition per serving w/o Buns:
Carb: 14%
Fat: 66%
Protein: 17%
Net Carb (sub dietary fiber): 12%
Added Sugar: 2.4g(0.6tsp) (based on 4g/tsp)

Gluten Free Broccoli Crust Pizza

Had a craving for gluten free pizza and the need for healthy broccoli. Heard of cauliflower crust found this great recipe.
modified & cut original:

tion for crust & toppings*:
Carbs: 17%
Fat: 62%
Protein: 28%
Net Carbs: (Sub Dietary Fiber): 14%

Almond Flour Mini Breads

I found a great easy wheat free recipe online made with blanched ground almond. This is halved and modified. Will give credit when I find where I found original.

Zucchini Mushroom Cheese Quiche

Great combo of mushroom, egg and cheese flavor with slight hint of zucchini. Melts in your mouth.

Carbs: 7%
Fat: 76%
Protein: 16%
Net Carb same dietary fiber less than 1g

Sugar Free Grain Free Cocoa Fig Brownies

I had bought some figs and wanted a tasty dessert without flour. Very Yummy chocolate treat with a little crunch from fig seeds. Subtle fig taste.

Found recipe at:

rition(made with molasses & honey):
Net Carbs:(subtract dietary fiber) 36%

No Egg or Bread CupMeatloaves

I wanted these to be portion controlled so I made my meatloaf in a cupcake pan.

Carbs: 13%
Fat: 74%
Protein: 22%
Net Carbs are the same. No significant dietary fiber.

Brazilian Cheese Bread (Pao de Queijo)

This is a delicious no wheat flour cheese bread/biscuit recipe. Hard outside soft inside.

Original recipe:

Carbs: 39%
Fat: 59%
Protein: 5%
No significant source of dietary fiber net carbs are the same.

Gluten Free Pancakes with Palm Sugar

I used Pilsbury's ready Gluten Flour Mix. ** Make your own at link below.

original recipe:
Carb: 52%
Fat: 39%
Protein: 10%
Net Carbs: (Subtracting Dietary Fiber): 50%

Gluten Free Butter Cookies

Very versatile cookie recipe that can be made into chocolate chip or cookie cutter... etc
I needed a Christmas cookie to challenge the warm chocolate chip cookies surrounding me. :) I used a mixture of Palm/Coconut Sugar and Granulated Sugar to cut the *Glycemic Index. I used Pilsbury's ready Gluten Flour Mix. ** Make your own at link below.

original recipe:
Nutrition per serving based on 36 cookies:
Carbs: 57%
Fat: 40%
Protein: 4%
Net Carbs: (subtracting Dietary Fiber) 55%

LCHF Egg Free Vanilla Pudding with Tapioca Flour

Carbs: 16%
Fat: 80%
Protein: 2%
Net Carbs: Same, No Significant Dietary Fiber

5 min Low Carb No Wheat Cream of Mushroom Soup

Wanted an easy no wheat homemade soup with basic ingredients. This is easily made in the microwave.

modified/adapted from:

Nutrition facts:
Carbs: 11%
Fat: 87%
Protein: 1%
Net Carbs: (subtract dietary fiber): 9%

Low Carb Creamy Clam Soup

I wanted a soup like clam chowder without potatoes or flour. I found & modified a Clam Bisque recipe.

Original Recipe:
Nutrition based on Flour alternatives & whipped cream:
Carbs: 13%
Fat: 76%
Protein: 11%
Net Carbs: the same no sig dietary fiber

Avocado Chocolate Pudding with Palm Sugar

There are a lot of chocolate avocado pudding recipes & I decided to half one to use one avocado & try using coconut/palm sugar. I found it to taste like chocolate banana pudding. No avocado taste. Maybe a little bit of a nutty smell.

inspired by:

Nutrtion: (rounded)
Carbs: 27%
Fat: 77%
Protein: 4%
Net Carbs (subtract dietary fiber): 17%

Creamy Avocado Egg Snack

I was looking for a Deviled Egg and Avocado recipe.... modified one to make this great little filling snack.
I used my homemade Olive Oil Mayo (I was shocked I could make such a thing!So Easy!See Link in "Tips")

Nutrition (Includes 1/3tsp homemade olive oil mayo)
Carbs: 11%
Fat: 75%
Protein: 19%
Net Carb(subtract dietary fiber): 8%

Amazing Wheat Free Flour Free Bread using Peanut Butter

This is an amazing no wheat no flour bread recipe. See "Tips" for Almond Butter Variation. Baking soda and vinegar are rising agents.
I used "Quick Bread" cycle on Bread Machine

Where I found it:

tion is based on double recipe(rounded):
(This bread is filling/dense so two halves or thinner slices may be enough to cut calories/fat)
Carbs: 16%
Fat: 74%
Protein: 18%
Net Carb (Subtract Dietary Fiber): 12%

All Cornmeal Cornbread w/ Bacon Grease option

Wanted an easy recipe without flour & simple ingredients. Delicious with tbsp each of butter and honey on top.

Original recipe:

Baked Wheat Free Pancakes with Almond Flour

Wonderful wheat free recipe found at:

Carb: 34%
Fat: 53%
Protein: 19%
Net Carb: 29%

Cranberry Sauce with Coconut/Palm Sugar

I didn't like the ingredients in the canned whole cranberries sauce (I have been eating for years. Real shock to see what is in them!) Wanted the lower sugar impact also so I used Coconut Sugar rather than granulated sugar.

Wheat Free Low Carb Green Bean Casserole

Great recipe for green bean casserole with homemade cream of mushroom soup replica.

Original Recipe:

Nutrition per serving:
22% carbs
64% fat
7% protein
16% net carb

Twice Baked Sweet Potato with Sour Cream

Made with sour cream and palm/coconut sugar.
Looked around web for measurements then made up the rest. :)

Nutritional Info based on 225g of mashed sweet potato in recipe: (rounded)
Carbs: 53%
Fat: 37%
Protein: 7%
Net Carbs: 45% (subtracting Net Carbs)

Very Low Carb No Sugar Almond Flour Waffles (Take 2)

No whipping egg whites. :)

Original Recipe:

My last attempt was too difficult with whipping the whites. Found/modified this one & it worked great!

Nutrition Per waffle (rounded)
Carb: 3%
Fat: 81%
Protein: 16%
Net Carb: 2% (subtract dietary fiber)

No Crust Pumpkin Mini Pies w/ Palm Sugar (Coconut Sugar )

Pumpkin pie off the label of Libby's substituted Madhava Coconut (Palm) Sugar. Leaves the flavor of the pumpkin with a slight sweetness. Adds a little brown sugar taste.

Nutrition (rounded):
Carbs: (64%)
Fat: (27%)
Protein: (13%)
Net Carbs: (59%) (subtract Dietary Fiber)

If you make this recipe with granulated sugar the nutrition facts are about the same within about 10 cal. The difference is the GI of palm sugar and the absence of the crust.

Traditional recipe with crust cut into 5 servings
(per serving rounded):

Calories: 397
Carbs: 56 (57%)
Fat: 15 (35%)
Protein: 10 (10%)
Net Carbs: 52 (53%) (subtract dietary fiber 4g)

Almond Thins Crackers

Found this recipe for an alternative to Wheat Thins as Almond Thins. I included flax & halved the recipe.

Original recipe:

Low Carb Flax & Almond Pancakes

Tasty ground flax and almonds with milk and egg recipe.

Found this great recipe from user JEZWYN:

Made too many mods & cut so didn't just make a "makeover".

Carb: 16%
Fat: 67%
Protein: 24%
Net carb: 9% (subtract dietary fiber)

Whole Recipe:
Calories: 415

Carbs: 17 (16%)
Fat: 31 (67%)
Protein: 25 (24%)
Net Carb: 10 (10%)

Very Low Carb Almond Flour Waffles

This is delicious found online:

She definitely did the work for us. :)

Per Waffle (with 2 whites & 1 whole egg):
Carb: 10%
Fat: 55%
Protein: 37%
Net Carb: 7% (Subtract dietary fiber)

For whole recipe (with 2 whites & 1 whole egg):
Calories: 199
Carbs: 5 (10%)
Fat: 12 (54%)
Protein: 19 (38%)
Net Carb: (subtract Dietary Fiber): 7 (8%)

Coconut (Palm) sugar syrup

good sub for maple syrup

Low Carb High Fat (LCHF) White Clam Sauce

Found this delicious no flour clam sauce recipe online. The wonderful taste hid the whole grain taste of the pasta I put it on. (pasta nutritional info not included in this recipe*)

Carb: 5%
Fat: 87%
Protein: 7%
Net Carb: 5% (no significant dietary fiber)

Modified & Cut Original:

Creamy Baked Parmesan Spaghetti Squash Casserole

Had some spaghetti squash in the freezer. Wanted something "cheesy".
Carbs: 33%
Fat: 50%
Protein: 22%
Net Carbs: 28% (Subtract Dietary Fiber (2))

I modified the following recipe:

5 Minute Very Low Carb Microwave Almond Bread

This is a nice very low carb bread that you can throw in the microwave & toast in the toaster oven. Delicious & filling with butter or plain.
Carb: 2%
Fat: 35%
Protein: 9%
Net Carb: 2% (insignificant dietary fiber .3)


Hazelnut Cocoa Powder Butter "Nutella"

Wanted to make a lower sugar more natural Nutella. Only 4 ingredients. It comes out a bit grainy depending on your processor.
Carb: 33%
Fat: 47%
Protein: 13%
Net Carb 25% (subtract Dietarty Fiber)

Used/Modified this recipe:

Low Carb Pineapple Upside Down Cake

Yummy cake made with almond flour (ground almonds) & topped with coconut palm sugar.
Carb: 15%
Fat: 40%
Protein: 5%
Net Carb: 15% (insignificant Dietary Fiber (.3))

I halved the recipe I found.

Shirataki Fettucine Alfredo LCHF

Wonderful rich and creamy Fettuccine with Alfredo Sauce
Fat: 71%
Protein: 13%
Net Carb (Sub All Dietary Fiber): 8%

Shredded Wheat/Flax Sour Cream Bread

Make sure to double for full small loaf. this was a test run
*Adapted from:

Carbs: 26%
Fat: 63%
Protein: 11%
Net Carbs: 19%

Microwave Easy fudge

easy throw in a bowl & microwave fudge recipe

Low Carb High Fat Flaxseed Waffles

I used what I had on hand for this recipe:

Easy Low Carb High Fat Hot Cereal (Nut flour)

This is a yummy alternate to oatmeal or cream of wheat. Same consistency.
Approx: 5% carbs 86% fat 13% protein 3% net carbs

Found recipe on:

Chocolate Marshmallow Fudge

Used Splenda to reduce sugar & calories (very rich and sweet)
Advised 2hr chill time

Splenda Pumpkin CupPies

Mimi Pumpkin Pies made in Cupcake papers

Hamburger Helper Italian - Four Cheese Lasagna w/ Portabella Mushrooms

I diced up some mushrooms and sauteed them in cooking sherry. Replaced the ground meat in the Hamburger Helper Italian - Four Cheese Lasagna box instructions.

No You Didn't Eat That! Out of the Bowl Chocolate Chip Cookie Dough

It is sinful. No eggs so it is safe to eat... dangerous on the waistline. A nice treat in moderation. :)

Recipe Collections I've Shared:

Low/Healthy Carb High/Moderate Fat (LCHF)
Low carb journey to be healthier & feel better in my middle. Eating more veges plus nutrient dense & in original form foods. Limiting sugars (highs/lows), but NOT fats. Recently eliminated wheat (Wheat Belly on YT). My additions will change as my journey progresses. Good luck on your journey. :)