Banana Coconut Muffins (4 Net Grams), Gluten-Free

Image: Banana Coconut Muffins

One of my all time favorite sweets has always been banana nut muffins. The idea that a gluten-free, low glycemic alternative could be just as good was just not a foreseeable reality. Working without gluten can be a difficult and daunting task. Mainly because it’s hard to mimic the taste, texture and rise that gluten gives to baked goods. Pair that with the fact that bananas are very high in carbs and ordinarily are not allowed on a low carb diet, I knew this was going to be a challenge. Continue Reading

Loaded Cauliflower Potato Salad – (5 Net Grams)

Image: Comforting Cauliflower Potato Salad

One thing I found myself missing as summertime approached was a really good, low carb, potato salad. This prompted me to recreate something reminiscent from my childhood. Like a potato, cauliflower is relatively neutral in the flavor department. It depends on a supportive cast of characters that elevate it from being ho hum and ordinary to extraordinary. Continue Reading

You Say Gravy, I Say Béchamel – Low Carb (1 Net Gram), Gluten-Free

Image: Bechamel/Mornay Sauce with Fresh Sage served over Chicken Saltimbocca

What makes this version of the basic French white sauce (Béchamel) different is heavy cream is used in place of milk and gluten is not used as the thickening agent. Here the thickening agent is the heavy cream itself flavored with a bit of cheese and enhanced with an abundance of fresh herbs you add to suit your tastes. The French call this addition of cheese to the Béchamel a Mornay sauce. I call it delicious. Continue Reading