LAZY BONES BROTH AND BOUILLON CUBES: THE BEST MEDICINE

 

 

I wanted to take along something more nutritious than meal-replacement bars or powdered protein drinks on this year's cruise. Whatever I took needed to be able to withstand some time in transit without refrigeration. I'd been working on this version of the traditional recipe for portable soup and thought it would be a good way to see how it held up.

I froze some cubes of bone broth and packed them in an airtight container with a small ice pack. They were still cold when I put them in the refrigerator in my cabin, but I had no way to keep the ones I didn't use cold on the trip home. I couldn't freeze them beforehand and they had to go in my checked bag on the plane. They started out in the luggage compartment of the bus to the airport on a hot day in Texas. I had a late flight home, so they were unrefrigerated for 17 hours. They didn't melt and I had a nice cup of hot, tasty, nourishing broth as a late supper when I got home!

I will continue to keep my broth cold or frozen at home, but it's good to know that it can travel if necessary.

LAZY BONES BROTH
Broth made from bones is the ultimate tonic and especially good for the brain. Dr. Ann Childers, who calls herself the Nutripsych, prescribes two cups of home-made bone broth a day for the patients in her psychiatric practice.

I call this Lazy Bones Broth because, although it takes a long time, it is very easy to make in the oven or in a slow cooker.

Ingredients
4 to 5 lb of poultry bones, backs, wings, and/or necks (organic and free range if possible)*

1 gallon (4 quarts) cold water or enough to cover bones

¼ cup vinegar

5 whole peppercorns

2 Turkish bay leaves

2 tbsp good quality bovine gelatin, optional**

1 to 2 tsp salt or to taste

Directions
Rinse bones and chicken parts under running water and put in a large stock pot. Add vinegar, peppercorns, and bay leaves and cover with cold water. Let stand for about an hour to help draw the minerals from the bones.

Set pot on burner and heat until hot but do not let it come to a boil. With a spoon, skim off any scum that forms on the surface. Cover pot with a lid, leaving it slightly ajar so the broth doesn't overheat and boil. Place in a slow oven set at slightly below boiling temperature. (Water boils at 212°F or 100° C.) Check and lower the oven temperature if your broth starts to boil. Let cook for 12 to 24 hours. (Longer is better.) Add water if necessary to keep solids covered. Alternately, cook in a slow cooker set on low. Either method will help keep the broth clear without frequent skimming and once you have determined the proper temperature, it will need little attention.

When the time is up, fill a sink with cold water and place a folded kitchen towel in the bottom. Place stock pot on towel to cool quickly. When cool, dip out large pieces and then strain out remaining solids through a colander or sieve lined with 2 layers of cheesecloth or a cotton towel. Discard solids. If your broth is still cloudy, stir 2 egg whites for each 4 quarts of broth into ¼ cup cold water. Add two egg shells and stir the mixture into the hot broth. Bring to a boil, remove from heat, and let stand for 5 minutes. Strain broth again through a cloth-lined colander set over a large bowl to remove the cooked egg white and the particles it has trapped.

Refrigerate broth for 6 to 8 hours. The fat will rise to the top. Do not stir until after the fat is removed or your broth will be cloudy and fatty and it won't keep well. Spoon fat off and reserve it to use as cooking fat if desired. You should have about a gallon of broth. Add 1 to 2 teaspoons of salt or to taste. Stir gelatin, if using, into broth and reheat until dissolved.

You can store the broth in the refrigerator and use within a few days for soups, stews, and sauces, or to drink as a vitamin- and mineral- rich tonic. After 3 or 4 days, the broth can be boiled again to extend its usable life. It can also be frozen, but I highly recommend that you take it a step further and reduce the broth to Bouillon Cubes. The cubes are very convenient, they take up almost no space, and they will keep much longer than liquid broth.

BOUILLON CUBES
Transfer the de-fatted bone broth to a large pot and bring to a boil over high heat. Reduce heat and simmer until liquid is reduced to 1 cup. This may take 45 minutes to several hours depending on the size and shape of your pot; a wide, shallow one will reduce faster than a narrow, deep one. Pour reduced broth into a small container, 4- by 4-inches is ideal, and refrigerate until firm. Cut into cubes. For longer storage, set cubes on a folded cotton cloth and refrigerate, uncovered, for another 8 to 24 hours to further dry out.

If you start with a gallon of broth, each of 16 cubes will make one cup of stock when added to one cup of hot water. Jenny, of The Nourished Kitchen http://nourishedkitchen.com/homemade-bouillon-portable-soup/, says traditionally made bouillon cubes can be stored at room temperature in an airtight container for at least six months. (I keep mine in the fridge when possible, just to be safe.) They can also be frozen in small ice cube trays for even longer storage.

*You can also make bone broth with carcasses left over from roast chickens, including leg and wing bones and giblets (except liver). Freeze them until you have enough. If you can find veal knuckle bones or chicken feet, add them; they are prized for their gelatin content.

**You can purchase premium bovine gelatin online. I like Great Lakes Kosher gelatin.

Nutrition data below is from myfitnesspal.com. (It is for home made beef broth, but that's all I could find. It should be about the same.)

Per cup without optional gelatin:
Cal: 40; Pro: 4g; Fat: 3g; Carbs: 0g; Fiber: 0g; Net Carbs: 0g

NOTES:
1. Some dictionaries say it is stock if it is made with just bones and broth if it is made with meat and bones, but the terms are used interchangeably.

2. Add aromatic vegetables to flavor your stock when you are ready to use it rather than when making it, as they may decrease the length of time it can safely be stored. If you like, you can add sauteed vegetables, such as onions, garlic, leeks, celery, and fennel tops, and simmer for an hour or so when making soups and sauces. (Sauteing is for flavor only; the broth will retain more of its healthful properties if you don't brown either the bones or vegetables first. (Browning produces AGEs [advanced glycation end products].)

3. If you want to speed up the cooking time, hack the bones into pieces about 2-inches long with a cleaver to expose the marrow.

 (C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com

STUFFED ZUCCHINI BLOSSOMS FROM "NOURISHED"

Stuffed Zucchini Blossoms
Fresh zucchini blossoms only last a day or two, so don’t expect to
find them in the supermarket. Zucchini is notoriously prolific,
however, and very easy to grow. A few plants on a sunny patio
should give you an abundant supply. Many farmers’ markets sell
them in season as well.

1 cup (8.5 ounces) fresh, whole milk ricotta cheese
2 egg yolks
6 fresh chives, green part only (2 tablespoons or 6 grams, chopped)
1/4 cup (1 ounce) finely grated Parmesan cheese plus 2 tablespoons
1/2 teaspoon lemon juice
1/2 teaspoon salt or to taste
3 or 4 grinds of black pepper or to taste
8 to 10 zucchini, squash, or pumpkin blossoms
2 tablespoon olive oil for frying

Place ricotta in a strainer set over a bowl to drain for 1 hour.
Check inside blossoms and brush away any debris or small
bugs. Submerge in cool water. Dip out and drain on paper
towels. Gently blot dry and cut off stems. Remove pistils
from male flowers with a pinch and twist motion or snip
out with kitchen shears.

Put the ricotta, egg yolks, chives, Parmesan, lemon juice,
salt, and pepper in a bowl and mix until smooth. Scoop out tablespoon-sized portions of the cheese mixture and shape with your hands into ovals. (Larger flowers may need more.) Open petals and place filling in flowers. Carefully press petals back into shape to completely enclose filling. Dust stuffed blooms with more Parmesan cheese. Let rest on a double layer of paper toweling for 15 minutes.

Heat oil in a skillet. Place flowers about 1/2 inch apart in pan and fry for 2 or 3 minutes per side or until brown. Fry in batches if necessary. Sprinkle with additional grated Parmesan, if desired, and serve warm or at room temperature.

Marinara Sauce, p. 295, for dipping makes a nice addition.

Allow 2 large or 4 small stuffed blossoms per serving.

Makes 8 to 12 depending on size of blossoms.

Per serving (count excludes blossoms as no data is available) - Net carbohydrate: 1.7 grams; Protein: 5.4 grams; Fiber: 0 grams; fat: 5.2 grams; Calories: 73, Total weight for 8 large blossoms: 8 ounces or 227 grams

Weight per serving for 2 large blossoms: 2 ounces or 57 grams

Preparation time: 15 minutes active; 20 minutes total, not counting draining time

NOTE: There will probably be some filling left over that is not included in the nutrition count.

Tips:
Large blossoms are gorgeous and easy to fill, but smaller, one-bite blooms are a bit more convenient for eating without cutlery.

Blossoms from any squash or pumpkin can be used for stuffing IF they have not been sprayed with unsafe chemicals.

Female flowers will have a tiny zucchini attached. Male blooms are preferable (and expendable as they have already served their purpose). The pistils are edible, but stuffing is easier if they are removed.

Edible Flowers: Roses, tulips, nasturtiums, marigolds, pansies, chives, hibiscus, banana blossoms, lily buds, and violets are popular edible flowers, but not all flowers that are edible should be eaten or used as garnish. Buy only those specifically marketed for use as food rather than flowers from a nursery or florist. Wild plants grown by the side of the road may have been sprayed with weed killer or they may have absorbed toxins from car emissions. If you don’t know the flowers are safe, don’t eat them.

The most commonly eaten flowers are broccoli, cauliflower, artichokes, and capers.

Complete menu from Nourished:

 

Jicama with Lime and Chili: 1.8 net carbs

 

Grilled Steak with Herb and Spice Rub: Steak, 0; rub, 0.5 net carbs

 

Baked Red Peppers Caprese: 4.9 net carbs

 

Stuffed Zucchini Blossoms: 1.7 net carbs

 

Coconut Macadamia Pie: 5.5 net carbs

 

 Menu total: 14.4 net carbs

 

 (C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com

GARY TAUBES IN SEATTLE

If you happen to be in the Seattle area tomorrow (May 2, 2013), here's a chance to attend a lecture by Gary Taubes. Check the site for details. "Gary Taubes - May 2nd - 5pm-7pm - Bastyr Auditorium Bastyr Student Council is proud to present bestselling author, Gary Taubes for an evening lecture on Thursday, May 2nd from 5pm -7pm in the Bastyr Auditorium. His two latest books, Good Calories, Bad Calories and Why We Get Fat, are both on sale in the Bastyr Bookstore or online at www.bastyr.edu/bookstore."

Bastyr University Auditorium
14500 Juanita Dr. NE
Kenmore, WA 98028

MOROCCAN-STYLE RADISH SALAD

 

I have a new batch of Preserved Lemons that just reached tangy, salty perfection, and I'm still having fun trying new recipes using them. The latest is below. You can substitute a tablespoon of plain lemon zest if you don't want to bother preserving the lemons or waiting for them to cure.

The recipe for my Preserved Lemons is here: http://carbwars.blogspot.com/2012/06/preserved-lemons.html
 
RADISH SALAD
Traditional Moroccan-style salads are dense and crunchy and don’t contain leafy greens. Several are often served together in small portions as a first course.

2 cups radishes, trimmed and thinly sliced

2 cups peeled and diced cucumber (use a seedless variety like English or tiny cocktail cucumbers or remove the seedy center)

3 tbsp peeled and chopped shallot (one segment or about 1 oz)

2 tbsp chopped fresh mint leaves

1 tbsp thinly sliced Preserved Lemon Peel, or grated lemon zest

3 tbsp extra virgin olive oil

2 tbsp fresh lemon juice 

2 tbsp apple cider vinegar

1 teaspoon coarse salt

Sugar substitute to equal 1 tbsp sugar, more to taste

Freshly ground black pepper

In a large bowl, mix radishes, cucumber, shallot, mint, lemon peel or zest, and olive oil. Toss to coat. Add lemon juice, vinegar, salt, and sweetener, tossing after each addition. Grind black pepper over salad and toss again. Serve at once.

Makes 4 servings.
Cal 79, fat 62g, Pro 0.7g, Fiber 1.2g, Carb 3.9g, Net carb 2.7g

(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com 

HOMINY ALERT

I've posted about how it is hard it is to determine the real nutritional data for foods before. (Here is a past article about dueling labels on dairy products: http://carbwars.blogspot.com/2009/09/when-does-16-x-049-zero.html.) I do my best to check things out to be sure my information is correct, and I contact the companies if there is any question, just to be sure. When I first noticed that the net carb count on Mexican Style hominy was significantly lower than that for regular hominy (4 net in a 1/2 cup serving versus about 20 for regular hominy), I was skeptical. I called the company and was assured that they had actually tested the product and the counts were accurate. As a result, I included a few hominy recipes in a chapter about corn in my first book, Carb Wars, as well as some that used an heirloom variety of Iroquois white corn that was being grown, harvested, and ground by hand by native Americans in New York state. Iroquis white corn is a flint variety (zea mays indurate), so less starchy than other kinds. Tragically, the tribal leader who started the co-operative, John Mohawk, died suddenly just when Carb Wars came out, and his company, Pinewood Products, went out of business. (Some of the people involved with the project still tell me that they hope to eventually have this corn for sale again.)

The hominy recipes have been among the most popular ones in Carb Wars. Although I don't routinely check my blood glucose levels, some of my recipe testers do, and I also heard from others who reported that Juanita's and Teasdale's Mexican Style hominy did not spike their blood sugar. It seemed reasonable that turning corn into hominy could affect its starch content. It is made by a process called nixtamalization, in which the corn is dried and then soaked in a lye solution that removes the germ and outer shell and causes the kernel to puff up, much like popcorn, which would affect its volume. I also included a few recipes in Nourished, although I am cutting down on all grains now.

When a reader contacted me and expressed doubt about the low carb count for hominy, I got in touch with Juanita's again to double check and was again told that the numbers were correct. The reader followed up and began her own dialog with the folks at Juanita's and finally convinced them to run a new analysis of the product. It turns out that the original tests were conducted 60 years ago. The new label, below, reflects the results of the new analysis:

New label from Juanita's Hominy can, on current website.

 

This is the label from Teasdale's Mexican Style hominy, which shows the same data as the old Juanita's can:

 

Label on Teasdale's Hominy can, currently on website.

 

Two reps from Juanita's called me to give me notice that their label was going to change, but asked me not to mention it until it actually happened. They were very apologetic and even offered to have the company chef contact me to help with recipe development. Thank you, Suzanne B, for your persistence is pursuing the truth and kudos to Juanita's for stepping up to correct their error. 

 

So what can we conclude from all this? As I've said before, nutrition data is soft science at best, and we have to consider all of it as nothing more than a rough estimate. It may be that my recipes include enough fat and protein to offset the effect of the carbs. However, I suspect that modern corn may be very different from the corn that was tested 60 years ago. Dr. Davis's book, Wheat Belly, makes the case that wheat is a totally new plant thanks to genetic tinkering, and corn has likely been altered as much or more than wheat.

 

What do you think? Have you been able to eat Mexican Style hominy without  negative repercussions? Do you react to it as if it were 4 net carbs per serving or 16? 

 

(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com  

STOP BY AND SAY HELLO

 

I'll be signing my book, Nourished, and answering questions at Molbak's Garden and Home Center in Woodinville, WA this Saturday and Sunday, April 13 and 14, from 11:00 AM to 2:00 PM, as part of their Edible Gardens Weekend event. If you are in the area please stop by to chat and try some recipe samples.

As you can see from the picture of the café area above, Molbak's is a beautiful place to visit and find inspiration for your home and patio as well as your garden. A trip to Molbak's feels like a vacation to the tropics when the weather gets you down or when you just need a little rest and relaxation. Hope to see you there!

(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com

DO ONIONS MAKE YOU CRY?

 

I've tried a lot of things to keep from crying when I chop onions, like holding (unlit) matches in my teeth, putting the cutting board near an open flame, or chopping the onions under running water. I've even considered wearing a snorkel, a trick I learned from an artist friend to keep from inhaling the toxic chemicals we used for cleaning the ink from our silk-printing screens. The only thing that ever really kept my eyes dry was getting someone else to chop my onions for me.

I just learned a better solution from my friend and fellow IACP member, Carol Dearth. Chef Carol has a gorgeous cooking school and store in Bellevue Washington called Sizzle Works: http://www.thesizzleworks.com/. She also has a terrific blog where she posts recipes and cooking tips: http://www.thesizzleworks.com/blog/ Her last e-letter included a link to her new video about onions. Her secret? Vinegar! Just splash a little on the chopping board and slice and dice away - no more tears or red eyes. Thanks, Carol!

Carol explains why the vinegar works and demonstrates how to select and chop onions here: http://www.youtube.com/watch?v=KNXPzqVqjZI

Onion photo from Wikipedia.
(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com

THE ESSENCE OF SPRING: RHUBARB SHORTCAKE

My rhubarb plants start testing the air in mid-winter, sending up ruffled probes through the mulch to ask, "Is it time yet?" Those persistent little sprouts are always a cheerful reminder that Spring will eventually come, no matter how remote it seems on a cold, gloomy day.

The strawberries are not yet planted, but the rhubarb was ready to harvest before the daffodils budded. I topped my Yogurt Biscuits with roasted rhubarb in a vanilla-scented syrup and whipped cream to make shortcakes, the perfect dessert to welcome the season!

RHUBARB SHORTCAKES

1 1/2 lb  rhubarb, trimmed and sliced 1-inch thick (about 5 1/4 cups)

Sugar substitute with bulk equal to 1/3 cup sugar (such as Swerve, Sweet Perfection, xylitol, or an erythritol blend)

High-intensity sugar substitute equal to 1/2 cup sugar (such as sucralose, stevia, monk fruit, or a blend) or to taste

1/2 cup red wine

1 vanilla bean, split lengthwise

1 1/2 cups heavy cream

Sugar substitute equal to 2 tbsp sugar

8 Gluten Free Yogurt Biscuits, reheated if cold (recipe is here: http://carbwars.blogspot.com/2013/03/gluten-free-yogurt-biscuits.html)

1/4 cup butter, melted

Preheat oven to 350 degrees F. Place rhubarb, both sugar substitutes, and wine in a medium baking dish and stir until mixed. Scrape seeds from vanilla bean over rhubarb, add the vanilla pod, and stir to combine.

Roast until rhubarb is tender and juices are syrupy, about 30 to 40 minutes, depending on the size of the stalks. Discard vanilla pod.

Beat cream and 2 tbsp sweetener (any sugar sub will do) in a medium bowl until soft peaks form. Split warm biscuits and brush cut sides with melted butter. Spoon roasted rhubarb and juice over biscuits and serve with whipped cream.

Makes 8 servings.
Nutrition data per serving:
Cal: 355; Pro: 6.5g; Fat: 30.5g; Carb: 12.2g; Fiber: 3.8g; Net Carb: 8.4g*

*Note: I revised the recipe and the nutrition data after publication. I made a mistake in measuring the rhubarb and forget to add the counts for the butter. Sorry!

* Count assumes zero-carb sweeteners.

Recipe adapted from Bon Appetit Magazine, March, 2013
(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com  

CAN CARBS MAKE YOU KILL? KABC LOS ANGELES TALK RADIO

I had a quick spot on the McIntyre In the Morning Show on KABC Los Angeles this morning to talk about this recent news story that links carbs to violent behavior: http://boston.cbslocal.com/2013/03/15/experts-say-food-may-contribute-to-anger-violent-behavior. You might have heard me if you live in Southern California. If not, they sent me a link to the segment so I could post it here. It's great fun to talk to Doug, even though I don't always get to finish a thought ~ the story is always just a set-up for the jokes!

Go to the following link and click on the arrow at the top where it says, "Can Carbs Make You Kill? Low Carb Crusader, Judy Baker."
https://soundcloud.com/mcintyre-in-the-morning/can-carbs-make-you-kill-low

Read more about this tragic epidemic of mass-murder/suicides here: http://carbwars.blogspot.com/2012/12/a-tragic-epidemic-and-candy-for.html

PS: link to original news story was added after publication.

(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com

GLUTEN-FREE YOGURT BISCUITS

I am so excited about my new recipe! It came out perfect the first time I tried it. The recipe is super easy and quick to make and the biscuits taste astonishingly like the buttermilk biscuits my mother used to make, but these are gluten-free, wheat-free, and low-carb.

I used Jennifer Eloff's Gluten-free Bake Mix™ as a starting point. Isn't teamwork great?

GLUTEN-FREE, LOW-CARB YOGURT BISCUITS

1½ cups Jennifer's Gluten-Free Bake Mix™ (see below for bake mix recipe), plus a little extra for shaping the biscuits

2 tsp baking powder

Sugar substitute equal to 2 tsp sugar, such as liquid sucralose or stevia

1 tsp salt  

1 cup plus 1 to 2 tbsp whole-milk Greek yogurt (I used Greek Gods Traditional Plain Yogurt.)  

Directions:

Preheat oven to 425 degrees and line a baking sheet with parchment paper. Lightly grease the paper.

Whisk the bake mix, baking powder, and salt together in a large bowl. Add the yogurt, reserving a little until you see if it is needed. Add sweetener and mix with a spatula or wooden spoon until a sticky dough forms. Add remaining yogurt if dough is too dry.  

 Sprinkle your work surface with a little more bake mix. Dip your fingers into the bake mix and divide the dough into 10 to 12 portions. Shape each into a ball and roll to lightly coat with bake mix. Flatten the balls to about 1-inch thick.

 

Place the biscuits close together on the prepared pan. Place on middle rack of preheated oven. Bake for 10 to 14 minutes or until golden brown. Remove from pan. Serve hot with butter or use as a base for chicken-a-la-king, as a topping for pot pies or cobblers, with fresh strawberries and whipped cream, or to make ham or bacon and cheese sandwiches.  

Makes 10 to 12 biscuits.
Per each of 12:
Cal: 120; Pro: 4.8g; Fat: 8.1g; Carb: 6.7g; Fiber: 2.3g; Net Carb: 4.4g*

*Nutrition data excludes some of the sugar in the yogurt which has been eaten by the live cultures.
 

TIP: If the bottoms of your biscuits brown before the tops, use convection mode if your oven has that option, or put an extra sheet pan on the bottom rack underneath them to shield them from bottom heat.

 

JENNIFER'S GLUTEN-FREE BAKE MIX™

Used with permission.

1 2/3 cups almond flour, (400 mL; 182 g)

3/4 cup certified GF oat flour (175 mL; 100 g)

2 tbsp sifted coconut flour (30mL) (Bob's Red Mill^®, not Legacy Valley^®)

3/4 tsp xanthan gum (3 mL)

In a large bowl, combine almond flour, oat flour, coconut flour, and xanthan gum. In container with airtight lid, place bake mix and shake the container well to combine. When measuring oat flour (but not other ingredients) into measuring cup, tap the cup on the counter top and fill to the top to get the correct amount.) Keep bake mix at room temperature for up to one month or freeze for much longer storage.

Makes 2 1/2 cups (625 mL).

This bake mix is on Jennifer's blog here: http://low-carb-news.blogspot.com/2012/05/splendid-gluten-free-bake-mix-always-on.html.). She has lots more recipes that use it at http://low-carb-news.blogspot.com/. There is also a version that uses gelatin instead of xanthan here: http://low-carb-news.blogspot.com/2013/02/gluten-free-bake-mix-using-gelatin-and.html.

Tip from Jennifer: if you don't want to use any grain at all, you can try substituting another gluten-free flour for the oat flour in the bake mix.

(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com

E-BOOK REVIEW: AWAKEN; 30+ Egg Free and Grain Free Breakfasts

Karen Sorenson, my friend and co-author of the Low Carbing Among Friends cookbook series, has published her own e-book of breakfast recipes. Karen is an engineer by day, a foodie by night, and a budding photographer, which is evident from the lovely photos of her recipes in process and the finished dishes scattered throughout the book. (My favorite is the "Apple" Sauce picture.)

 

There seems to be something for everyone here, whether you are following a low-carb, Paleo, Primal, gluten-free, grain-free, and/or dairy-free diet, or just looking for some inspiration to get you out of the bacon and eggs rut.

Karen included a section that takes the guess work out of stocking a grain-free pantry. She suggests options and alternatives for many ingredients so the recipes can be customised to fit your individual needs. For example, she takes a common sense approach to one contentious issue by letting her readers use the sweetener of their own choosing; she lists its equivalent in regular granular sugar to make it easy to substitute one for another. (Many people following a Paleo or Primal plan use honey, maple syrup, and other natural sugars, but as Karen wisely points out, if you want to lose weight, these are best avoided.)

Personally, I can't imagine life without eggs, but for those of you who must avoid them, she shows you how to make an egg substitute using chia seed.

The book comes in a PDF format for viewing on your computer, iPad, or tablet, and a printer-friendly copy of the e-book is also provided.

The e-book is on sale for $5.99, which is a 40% discount over the regular price of $9.99. This introductory price is only good until March 11. Use the coupon code AWAKEN40.
 

Here is the link to the sales page and more information:

http://lowcarboneday.com/awaken-egg-free-breakfast
 

(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com 

SPECIAL PRICE ON ALL LOW CARBING AMONG FRIENDS BOOKS!

Eureka Publishing has a St. Paddy's Day special for you! From today until 8:00 AM EST on Monday March 18, you can get any of the books in the Low Carbing Among Friends series for just $19.99! That's $5 off the regular discount price from the LCAF website. Go to http://amongfriends.us/index.php and click on the leprechaun in the upper right to take advantage of this offer before our capricious little friend and his pot-o-savings vanishes with a Poof.

To read more about the series, see my post here: http://carbwars.blogspot.com/2012/12/low-carbing-among-friends-vol-3.html

(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com