Monday, April 14, 2014


These taste like my savory Parmesan Crisps from Nourished, but they are bigger and thicker with a lovely soft crunch. They have a few more carbs (0.7 net grams compared to 0.02 net each) but are still very, very low for a nice, substantial cracker. Recipe from Low-Carbing Among Friends, Vol 4.

3 cups almond flour (750 mL)
1/4 cup grated Parmesan cheese (60 mL)
Sugar substitute with bulk* to equal 1 tbsp sugar (15 mL)
1 tsp baking powder (5 mL)
1 tsp salt (5 mL)
1 large egg
1/4 cup butter, melted (60 mL)
Coarse salt and freshly ground black pepper to taste

Preheat oven to 300°F (150°C). Cut two sheets of parchment paper to fit inside large baking sheet and lightly grease one side of both papers. In medium bowl, whisk together almond flour, Parmesan, sweetener, baking powder, and salt. In large bowl, beat egg and melted butter together until blended. Add dry ingredients and stir until it forms a smooth, stiff dough. Form dough into a ball. If dough is crumbly, stir in a little water, one tsp (5 mL) at a time, until it comes together.

Place one piece of parchment paper on work surface, greased side up. Place dough on paper. Cover with second sheet of parchment, greased side down. Roll out dough with a rolling pin to form a rectangle, slightly less than 1/4-inch (60 mL) thick. Peel top paper back and use greased chef's knife to cut dough into 40 to 42 squares. For clean cuts, position knife and press straight down rather than dragging knife. Dough left over after cutting can be gathered up and re-rolled for more crackers. Sprinkle crackers with salt and pepper. Replace top paper and lightly press salt and pepper into dough. Remove top parchment and lift bottom parchment with crackers and carefully place on baking sheet. Bake 20 to 30 minutes, or until nicely browned. Rotate pan after 10 minutes or use convection mode for even baking if your oven has that feature. Lift parchment paper with crackers and place on rack until cool. Store in an airtight container.
*Sweeteners with bulk include Swerve®, Sweet Perfection®, Truvia®, or any of the blends made with erythritol, inulin, or oligofructose. Finely powdered sweeteners, like Swerve®, Sweet Perfecton®, and Just Like Sugar® work best for baking. Granular sweeteners can be ground in a spice or coffee mill, if necessary.

Yield:  42 servings
1 serving of 1 cracker: 60 calories; 2.1 g protein; 5.4 g fat; 0.9 g fiber; 0.7 g net carbs 

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For more low-carb, gluten-free recipes > 

Buy Low-Carbing Among Friends cookbooks >

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Buy Nourished and Carb Wars from LC-Foods >

 (c) 2014, Judy Barnes Baker,

Friday, April 4, 2014


HERB ROASTED OLIVES, (c) 2012, Judy Barnes Baker
An Amuse Bouche is a flavorful, bite-sized appetizer that “entertains the mouth” as it awaits the main event. Set out dishes of assorted olives and nuts, and no one will complain, but roasting the olives makes them slightly chewy and concentrates the flavors in a way that is guaranteed to keep your bouche amused. Serve them solo with skewers for spearing or with  low-carb crackers or Parmesan Fricos.

1 cup (4 ounces) pitted black olives
1 cup (4 ounces) pitted Kalamata olives
1 cup (4 ounces) green olives, stuffed with garlic, almonds, or pimento
8 to 10 whole garlic cloves (1 ounce total), peeled
1 tablespoon Herbes de Provence (recipe follows)
¼ cup olive oil

Add after baking:
¼ teaspoon freshly ground black pepper
1 teaspoon freshly grated lemon zest
Sprigs of fresh rosemary and/or thyme for garnish, optional

Preheat oven to 425º F.

Drain olives and place on a small, rimmed baking sheet with the garlic, Herbes de Provence, and olive oil. Toss together until well mixed. Bake for about 20 to 25 minutes, or until olives are sizzling and garlic is starting to brown, stirring after first 10 minutes. Cool on pan until just warm.
Transfer to a bowl, grind fresh black pepper and grate fresh lemon zest over olives and toss. Garnish with sprigs of fresh herbs, if desired. Serve warm or at room temperature.
Recipe adapted from Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.

Makes 8 servings.
Per serving—Net carbs: 1.8 grams; Protein: 0.5 grams; Fiber: 1.1 grams; Fat: 10.5 grams; Calories: 103
Total weight: 10 ounces or 284 grams
Weight per serving: 1¼ ounce or 36 grams
Preparation time: 10 active; 30 to 35 minutes total

Herbes de Provence (Provençal herbs) is an aromatic seasoning blend made form the plants that thrive on the rocky, sun-drenched, hillsides of Southern France. You can make your own custom mix using some or all of the following dried herbs listed below. Start with thyme, summer savory, rosemary, and either oregano or marjoram and choose which others to include. If you have one of those cute little terra-cotta clay pots with a cork, keep some of your herbs on the countertop. If you have extra, it makes a great gift.

Measurements are for dry herbs.
1 tablespoon each of thyme, chervil, rosemary leaves, and summer savory
1 teaspoon each of lavender, tarragon, and marjoram
½ teaspoon each of oregano, mint, bay leaves, basil, fennel seeds, rubbed sage, and orange zest.

Put everything in a spice grinder or processor and blend until fine. Store in an airtight container. (To mix by hand, you will need to first chop or crush the bay and rosemary leaves and fennel seeds.)
Recipe adapted from Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.

Makes about 1/3 cup, ground.
Whole batch—Net carbs: 4.3 grams; Protein: 1.8 grams; Fiber: 6.2 grams; Fat: 1.4 grams; Calories: 49

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(c) 2014, Judy Barnes Baker,

Friday, March 28, 2014


Traditional Swedish crispbread is made of rye, wheat, yeast, salt, and water. My grain-free, gluten-free, and yeast-free version is made of nuts, seeds, salt, water, and a little good fat. 

I made these from a collection of ingredients I had on hand but you could use almost any nut or seed combination and it should still work; the chia and phyllium hold it together. (The last time I made them, I accidentally left out the nuts that I had chopped and set aside. I had to cook them a bit longer but they were still really crunchy and good!) 

½ cup roughly chopped nuts, such as almonds or cashews
¼ cup pumpkin seeds (without shells)
¼ cup sunflower seeds (without shells)
¼ cup hemp seeds (may be called hemp hearts)
2 tbsp sesame seeds
2 tbsp whole chia seeds
1 tbsp psyllium husk powder (I used Frontier brand*)
2 tbsp coconut oil, butter, or pasture tallow
1 and ¼ cups water
½ tsp salt
½ tsp coarse salt for top, or to taste
Herbs and/or seasonings as desired, such as ground thyme, oregano, cumin, or pepper, or crushed fennel, caraway, or anise seeds, optional

Preheat oven to 300 to 325 degrees F. (See Note below.)

Grease a sheet pan (about 11- by 16-inches) or line with parchment paper.

Whisk chopped nuts and whole seeds together in a large, heat-resistant bowl. Sprinkle psyllium powder evenly over mixture, being sure to break up any clumps, and stir in.

Place water in heat-proof container or pan and heat to boiling. Add coconut oil, butter, or tallow to water and continue to heat until melted. Pour over nut and seed mixture and mix well. Let stand for about 3 minutes until it hydrates to form a loose gel. While dough is still warm, use a spatula to spread evenly on pan. Sprinkle coarse salt and any optional herbs or seasonings over dough.

Bake for about 45 minutes (depending on oven temperature and desired amount of browning; see Note below). Remove from oven and score into squares or rectangles with a chef’s knife or a pizza cutter. Reduce oven temperature to 135 F and return crispbread to oven. Bake for another hour or so, watching carefully to avoid overcooking. Turn oven off and leave crispbread in oven with light on, until dry and crisp. Cut or break into pieces.

Serve with soup or cheese or use as a base for appetizers. Spread with butter or nut butter and sugar-free jam, or coat with melted chocolate. Alternately, press the dough into mini-muffin cups before baking and use as crunchy tart shells.

 Recipe inspired by one from Birgitta Hoglund,

*Frontier brand psyllium powder is not gritty like some brands.
Note: This crispbread tastes best if you bake it at the higher temperature and let it get lightly brown, but the fragile oils in the nuts and seeds will suffer some damage from the heat. A lower temperature will preserve more nutrients. The drying time in a warm oven will still make them crisp, but it may take longer.

Makes 24 (2-x 3-inch) crispbreads.
Nutrition data with almonds: Calories: 48; Protein: 1.5g: Fat: 4.4g; Fiber: 0.65g: Net Carbs: 0.55g

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For more low-carb, gluten-free recipes >

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Buy Nourished and Carb Wars from LC-Foods >

Disclaimer: I will receive a commission from the sales of the books above.

(c) 2014, Judy Barnes Baker,

Wednesday, March 19, 2014


Yet another study has exonerated saturated fat and cholesterol of any link to heart disease and fingered the real culprit. The new research, just published in the Annals of Internal Medicine, found no evidence that eating saturated fat led to an increase in heart disease or coronary events. The researchers evaluated the best evidence to date from almost 80 studies with more than half a million subjects. They looked, not only at what people reported eating, but the composition of the fatty acids in their fat tissue and blood. (They did find a link between trans fats or partially hydrogenated oils and heart risks.) 

Lead author, Dr. Rajiv Chowdhury of Cambridge University, said, "My take on this would be that it's not saturated fat that we should worry about." According to Chowdhury, the dangerous, artery-clogging LDL particles are increased, not by saturated fat, but by "sugary foods and excess carbohydrates." 

Celebrate your freedom from low-fat dogma with these amazingly healthful eggs!  

Eggs en Cocotte
A cocotte is a small casserole dish used in France for baking eggs. You can use ramekins, custard cups, or even squat canning jars. Scale up the recipe and you can serve breakfast or brunch for eight, twelve, or more and have every egg perfectly cooked at the same time.

8 large eggs
4 teaspoons butter for ramekins
4 ounces (1 cup) diced sugar-free ham
4 tablespoons (¼ cup or 1 ounce) grated Gruyère cheese, plus 4 teaspoons for top
4 teaspoons heavy cream
Salt and fresh back pepper to taste
A sprinkle of nutmeg for each serving
2 tablespoons chopped fresh parsley for garnish, optional

Remove eggs from refrigerator and place in warm water for 10 minutes to warm up. Preheat oven to 425ºF.

Bring a kettle of water to a boil. Line a large roasting pan with a folded kitchen towel or a double layer of paper towels. Place roasting pan on stove top over low heat and add an inch or so of boiling water. (Water should come one third of the way up the sides of the baking dishes when all four are in pan.) Butter 4 eight-ounce ramekins, cups, or small, wide-mouth, 8-ounce canning jars (do not use lids).

Put ¼ cup of diced ham in each buttered ramekin, add 1 tablespoon of grated Gruyère cheese, and set in water bath. Heat for 5 minutes.

Break 2 eggs over ham and cheese in each dish, being careful not to break the yolks. Spoon 1 teaspoon of heavy cream over whites of eggs, leaving yolks exposed. Put 1 teaspoon grated Gruyère over egg whites (but not yolks). Sprinkle with salt, pepper, and nutmeg. Transfer to middle oven rack and bake for 10 to 15 minutes or until whites are opaque and set but yolks are still liquid. (Test egg whites with the tip of a spoon to see if they are firm.) Leave in oven for longer time for firmer yolks. Garnish with parsley, if desired, and serve hot. (Dishes can be kept warm in water bath for10 minutes or so, if necessary.)

Makes 4 servings.
Per serving: Net carbohydrate: 0.9 grams; Protein: 22.6 grams; Fiber: 0 grams; Fat: 20 grams; Calories: 276
Weight per serving: 5½ ounces or 159 grams
Preparation time: 15 minutes active; 30 to 35 minutes total

Recipe adapted from Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.

“We don’t need to eat less cholesterol; we need to eat more, even those of us trying to lower our blood cholesterol and especially those of us trying to lose middle-body fat…Keeping the yolk intact during cooking and minimizing the cooking time to just long enough to solidify the white helps preserve the quality of the cholesterol. By not cooking the egg at all, however you’ll get the cholesterol in its purest and most beneficial form.” ~ Drs. Michael and Mary Dan Eades

Buy Low-Carbing Among Friends cookbooks >

Buy Nourished on Amazon >

Buy Nourished and Carb Wars from LC-Foods >

Disclaimer: I will receive a commission from the sales of the books above.

(c) 2014, Judy Barnes Baker,

Monday, March 17, 2014


One corned beef brisket can provide enough for several delicious meals. Make Corned Beef and Cabbage for dinner, use some  to make this tasty hash for breakfast, then polish off the rest in Reuben Sandwiches for lunch. If you prefer, you can buy corned beef from the deli or even (gasp!) in a can to make your hash.

Rutabaga Faux Potatoes made with about 1 pound of rutabaga (or left
   over from Corned Beef and Cabbage recipe)
1 pound corned beef, cooked and cut into chunks (left over from Corned
   Beef and Cabbage recipe or purchased)
2 tablespoons olive oil, coconut oil, butter, or bacon fat
¾ cup onion (3½ ounces), diced
¾ cup red bell pepper (3½ ounces), diced
1 teaspoon Worcestershire sauce
¼ cup heavy cream
4 eggs
Salt and pepper to taste (for eggs)

Make Rutabaga Faux Potatoes according to recipe on p. 285 in Nourished or use leftovers from previous recipe here; cut in ¼-inch dice and set aside. Pulse corned beef in a food processor with the metal blade until roughly chopped or chop by hand.

Heat fat in a large skillet and sauté onion and bell pepper over medium-high heat, stirring occasionally, until softened, about 5 minutes. Add rutabaga and continue to cook and stir until browned, about 5 minutes more. Stir in corned beef and cook, stirring occasionally, until it is browned. Add Worcestershire and cream and cook, stirring, for another minute. Make 4 depressions in the hash with a large spoon and break an egg into each. Season eggs with salt and pepper to taste. Reduce heat to medium-low, cover pan, and cook for 5 minutes or until egg whites are set but yolks are still soft. Cut into 4 portions. Garnish with fresh parsley, if desired, and serve hot with low-carb Ketchup, p. 294 in Nourished, on the side (optional).

Makes 4 servings of 1½ cups each.
Per serving—Net carbohydrate: 9.9 grams; Protein: 22.8 grams; Fiber: 2.4 grams; Fat: 31.8 grams; Calories: 424
Total weight: 33.8 ounces or 2 pounds 1.8 ounces Weight per serving: 8½ ounces or 960 grams
Preparation time: 15 minutes active, 30 minutes total, excluding time to prepare faux potatoes.

Recipe adapted from Nourished, a Cookbook for Health, Weight Loss, and Metabolic Balance.

For low-carb, gluten-free recipes >

Buy Low-Carbing Among Friends cookbooks >

Buy Nourished on Amazon >

Buy Carb Wars; Sugar is the New Fat on Amazon >

Buy Nourished and Carb Wars from LC-Foods >

Disclaimer: I will receive a commission from the sales of the books above.

(c) 2014, Judy Barnes Baker,

Saturday, March 15, 2014


CORNED BEEF AND CABBAGE, (C) Judy Barnes Baker 2014 
I don’t usually think about corned beef and cabbage until I see the seasonal specials in the stores in mid-March. It makes an easy, tasty, one-pot meal; I don’t know why I don’t make it more often. Try my walnut trick to keep the cooking odors from permeating the house and to make the rutabagas taste more like potatoes. (Technically, the following recipe is more like a New England Boiled Dinner, which includes potatoes in addition to beef and cabbage.) 

1 (4-pound) corned beef brisket, spice packet included (weight may
   include liquid; meat should weigh about 3 pounds and 10 ounces)
1 (1½-pound) head of green cabbage, cut into 8 wedges
3 or 4 small rutabagas (1 pound as purchased), peeled and cut into
   chunks (about 14.5 ounces or 3 cups after it was peeled and cut up)
2 whole walnuts in the shell

Put the corned beef and the contents of the spice packet into a large pot and cover with cold water. Bring to a boil and then lower heat and simmer for 2½ to 3 hours or until almost tender. Add rutabagas and whole walnuts and simmer for 30 minutes more. Add the cabbage and continue to simmer for an additional 30 minutes or until the meat and vegetables are fork tender. Discard the walnuts. Slice the corned beef across the grain and surround with the vegetables. Serve with prepared mustard.

To prepare in s low cooker:
Place rutabaga and walnuts in bottom of pot. Put brisket and spices from packet on top. Add 1½ cups water or enough to cover meat. Place lid on slow cooker. Cook on high for the first hour, and then continue to cook on high for 5 to 6 hours or reduce temperature to low and cook for 10 to 12 hours. Add cabbage wedges for last 3 hours.

Makes 8 servings.
Per serving—Net carbohydrate: 6.9 grams; Protein: 9 grams; Fiber: 2.8 grams; Fat: 7.8 grams; Calories: 142

Total weight: 5 pounds or 1.8 kilograms
Weight per serving, meat only: 4¾ ounces or 136 grams
Weight per serving; 10 ounces or 281 grams
Preparation time: 15 minutes active, 4 hours and 15 minutes total (on stovetop); 15 minutes active, 10 hours and 15 minutes to 12 hours and 15 minutes total (in slow cooker)

Recipe from St. Patrick's Day Menu in Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.

Corned beef was cured with dry spices in Anglo-Saxon times to preserve it. Corned refers to the large grains of coarse salt used in the rub. The Oxford English Dictionary gives the meaning of the word corn as a “small, hard particle, a grain, as of sand or salt.” Corned beef is now brined or pickled in liquid.

We think of corned beef and cabbage as a traditional Irish dish, but it is actually Irish/American. According to Bridgett Haggerty, of the Irish Cultures and Customs website, cows were used for milk in Ireland and were too valuable to eat. Pork was cheaper, so a side of bacon was cooked with cabbage for Easter. The Irish in New York substituted corned beef for bacon, borrowing from their Jewish neighbors, and it has come to be associated with St. Patrick’s Day. She says that Irish pubs now serve corned beef and cabbage on St. Patrick’s Day, but it is to please the tourists.

Another bit of trivia—did you know that the national color of Ireland is blue?

Good Grief—Not Beef!
This custom the Yanks have invented,
Is an error they’ve never repented,
But bacon’s the stuff
That all Irishmen scoff,
With fried cabbage it is supplemented.
– Frances Shilliday

For low-carb, gluten-free recipes >

Buy Low-Carbing Among Friends cookbooks >

Buy Nourished on Amazon >

Buy Nourished and Carb Wars from LC-Foods >

Disclaimer: I will receive a commission from the sales of the books above.

(C) 2014, Judy Barnes Baker,

Tuesday, March 11, 2014


Thai Foods sells red, green, and yellow curry pastes in glass jars. They also sell Thai fish sauce, but it contains sugar, so it would be better to use an anchovy filet. This recipe, from Low-Carbing Among Friends, Vol 3, was inspired by a one in Sunset Magazine,,May, 2012. 

2 cups Bone Broth or fish or chicken stock (500 mL)
2 cups coconut milk (500 mL)
2 tsp red curry paste or to taste (10 mL)
2 quarter-sized slices fresh ginger
1 anchovy filet, mashed to a paste, OR 1 tsp sugar-free Thai fish sauce (5 mL)
Sugar substitute to equal 2 tbsp sugar (30 mL)
Juice of 1 lime, about 2 tbsp (30 mL)
1 cup shredded fresh basil OR chopped fresh cilantro (250 mL)
1 cup fresh mung bean sprouts, about 2 oz (250 mL or about 57 g)
10 oz medium shrimp, peeled, deveined, and sliced lengthwise and/or part scallops, halved
    or quartered, if large (284 g)
8 oz firm white fish, boned and cubed (230 g)
1 green onion, green part only, chopped, for garnish, optional

In a 4-quart pot (4 L), whisk stock and coconut milk together. Heat on high until boiling. Add curry paste, ginger, sweetener, anchovy paste, and lime juice and reduce to a simmer. Add basil or cilantro and sprouts and cook for 2 minutes. Remove from heat and add seafood. Stir gently, cover pan, and let cook by residual heat until fish is opaque, 3 to 5 minutes. Serve in heated bowls garnished with chopped green onion, if desired. 

Yield: 4 servings
1 serving: 434 calories; 33 g protein; 32 g fat; 2.2 g fiber; 5.4 g net carbs 

More low-carb, gluten-free recipes >

Buy Low-Carbing Among Friends cookbooks >

Buy Nourished on Amazon >

Disclaimer: I will receive a commission from the sale of the books above.

(C) 2014, Judy Barnes Baker,

Thursday, March 6, 2014


These beautiful peppers combine the flavors of a traditional Caprese salad with tender-crisp red peppers for a delicious and easy side dish. Recipe from Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.

1½ teaspoons olive oil
1½ teaspoon of red wine vinegar
Sugar substitute equal to ¼ teaspoon of sugar
1 clove garlic (1/8 ounce), peeled and minced (1 teaspoon)
1 cup mozzarella cheese, cut into ½-inch cubes (5 ounces)
8 ounces cherry tomatoes, cut in half or quartered if large (1½ cups)
Salt and black pepper to taste
¼ cup total fresh basil leaves, shredded, divided
3 medium red bell peppers (6 to 7 ounces each as purchased), cut in half lengthwise, seeds and membranes removed

Preheat oven to 375°F.

Mix together the olive oil, vinegar, sweetener, garlic, cheese, tomatoes, salt and pepper, and half the basil. Place pepper halves in shallow baking pan. Fill with tomato/cheese mixture and pour any remaining liquid over tops. Bake for about 35 minutes or until peppers are tender-crisp; scatter remaining basil on top and serve hot.

Makes 6 servings.
Per serving ~ Protein: 5.8g; Fiber: 2.1 g; Fat: 6.5 g; Calories: 105; Net carbs: 4.9g

Preparation time: 10 minutes active; 45 minutes total

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For low-carb, gluten-free recipes >
Buy Low-Carbing Among Friends cookbooks >
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Disclaimer: I will receive a commission from the sale of the books above.

(C) 2014, Judy Barnes Baker,

Tuesday, February 18, 2014


I've been working with Dr. Richard Feinman on a petition to change the process for creating the Dietary Guidelines for Americans so they reflect modern advances in scientific research. The original guidelines were based on weak, population studies from the 1950s and subsequent versions have just recycled the same basic message every five years.

The right to petition the government is guaranteed by the First Amendment of the Constitution. We now have a special tool for doing this, called We the People, and a website where any citizen can file a White House Petition to ask the Administration to take action on an important issue. (It's been in the news a lot lately, thanks to the antics of Justin Bieber, who has inspired multiple petitions asking that his driver's license be revoked, that he be deported, etc.)

When a petition gets 150 signatures, it becomes searchable on the website and if it reaches 100,000 signatures within 30 days, the White House staff will review it, ensure it is sent to the appropriate policy experts, and issue an official response. We are seeking common ground with our plea and these numbers are certainly within our reach.

Our petition asks that the government select an impartial, fact-finding panel of experts who have no stake in nutrition policy to hold public hearings to evaluate all sides of the issue. This would at least serve to open up the process, invite media attention, and expose the lack of consensus behind the current guidelines. A large response to this petition would show that there is a groundswell of public opposition to the current guidelines and the way they are created.

Here's how it works:
Go to: Register for an account with your e-mail address, answer the security question to prove you are human, and sign the petition. It's very easy. Your name will not appear on the petition, only your initials and city. We need every one of you to help us reach the goal. Please support the petition, share it, Tweet it, Pin it, and pass it on to your contacts!

Below is the original version of the petition. The final petition was limited to 800 characters including some of the the spaces! (Cutting it down to fit on the White House Petition site was like turning War and Peace into a haiku.)

Thank you in advance for your help.


The Dietary Guidelines for Americans (DGA), published jointly by the U.S. Department of Health and Human Services and the Department of Agriculture, are intended to tell us how to eat to promote health and prevent obesity and disease. We believe that the DGA process has not been useful in fulfilling this mission and needs to be reconsidered.

The first set of dietary recommendations was issued in 1977 and subsequent DGAs have changed little in the following decades. They have not prevented and may have contributed to our twin epidemics of obesity and diabetes. The financial burden of obesity has reached $1 billion dollars per day and, for the first time in modern history, a generation is predicted to die at a younger age than their parents.

The DGA implies consensus in a field that is highly controversial, even adversarial. The recommendations, whatever their support, have been strongly criticized by knowledgeable scientists, physicians, and lay people with impressive credentials, who claim that they are inconsistent with modern research and even with the government's own database.

 The DGA is not subject to any system of checks and balances and there is no provision for evaluation or revision based on health outcomes. While the DGA Committee issues a pro forma request for comments, there is no evidence that these are acted upon and the HHS and USDA have been notably resistant to change.

The DGA is an influential document that shapes all government dietary policy. It forms the basis for what is served to school children, prisoners, and military personnel and is the foundation of Federal education programs; it determines agricultural practices, and the health claims food manufacturers use to target consumers. These decisions should not be left to an organization that does not have a good record of success.

 There are many qualified professionals who would be willing to analyze the scientific evidence and summarize the different positions and their strengths and limitations. In view of the current wide-spread confusion about what constitutes a healthful diet, we propose that the government select an impartial, fact-finding panel of scientists with no stake in nutrition policy to hold public hearings to evaluate all sides of the issue. It is our belief that this would lead to dietary advice that would better serve the needs of the American people.

Go here to sign the petition:

Special thanks to Adele Hite, Laurence Chalem, and Bill Murrin for helping with this effort.

Thanks to all of you for your support for this project. Hopefully we at least succeeded in raising awareness that a large number of Americans think that the DGAs have not helped and may have actually contributed to our epidemics of obesity, diabetes, metabolic syndrome, and related conditions. JBB

Image above from Wikipedia.

(C) 2014, Judy Barnes Baker,

Friday, February 14, 2014


Rose-flavored Ice Cream, (C) 2014, Judy Barnes Baker

The perfect finale for a romantic dinner with that special someone!
Recipe adapted from Nourished; a Cookbook for Health, Weight Loss, and Metabolic Balance.

One of the most memorable desserts I ever had was a tiny scoop of rose-flavored ice cream nestled in the heart of a perfect, pale pink rose. It was presented simply, with no cookie or cake to steal the limelight. There were hundreds of guests at the event, and yet every petal was perfect and the ice cream was seemingly suspended in that fleeting, meltingly-spoonable-but-still firm stage. To pull off such an ambitious feat was a staggering achievement for the restaurant staff. I don’t remember exactly where or when it happened, but I’ll never forget the night we ate roses.

For the custard:
¼ cup fine bulk sweetener, such as Sweet Perfection or polydextrose
¼ cup (3½ ounces or 48 grams) granular erythritol
1 teaspoon no-sugar fruit pectin, such as Ball’s
¼ teaspoon salt
High intensity sugar substitute equal to ¼ cup sugar
6 egg yolks from large eggs (reserve whites)
¾ cup half and half
¾ teaspoons sugar-free vanilla extract
½ tsp rose extract
A tiny bit of red fruit juice for natural food color, if desired

To finish:
6 egg whites*
A pinch of cream of tartar (do not use cream of tartar if beating whites in a copper bowl)
3 cups heavy cream

Prepare a large bowl of ice water for cooling the pan after cooking the custard.

Whisk the bulk sweetener, erythritol, pectin, salt, and any dry sweetener, if using, together in a medium bowl. Break up lumps and mix dry ingredients thoroughly. In a medium bowl, beat the egg yolks with a whisk until smooth. Whisk in any liquid sweetener and the half and half. Sprinkle dry mixture over egg-yolk mixture and whisk until well blended.

Heat one-half inch of water in the bottom of a double boiler to a simmer. Put the custard mixture in the top pan and place over, but not touching, the hot water. Cook, stirring constantly with a heat-resistant spatula, until slightly thickened and an instant-read thermometer reads 175º to 180º F. This may take about 8 to 12 minutes. Scrape the sides of the pan often with the spatula and scrape off the custard that sticks to the spatula itself with a knife or a second spatula while cooking, to prevent any lumps from forming. (If you do get lumps, remove the custard from the heat and whisk vigorously until smooth.) Remove pan from the heat and stir in vanilla. rose extract, and color, if using. Strain the custard into a bowl and place the bowl in the ice bath to cool it quickly. Continue to stir until cold. Cover and chill the custard thoroughly (8 hours or overnight) in the refrigerator.

Whip the egg whites until foamy and add cream of tartar (if not using a copper bowl). Continue to whip until stiff but not dry. In a second bowl, with the same beaters, whip the 3 cups of cream until thick but not stiff, being careful not to over beat (or it will make butter). Stir the custard mixture, pressing out any lumps that may have formed and gently fold the cream and egg whites into the custard.

Churn according to the directions for your ice cream maker. (It takes about 25 minutes with my Kitchen Aid Mixer attachment.) Scrape ice cream into a shallow container and cover with a piece of parchment paper laid directly on top of the ice cream. Cover container tightly with a lid or foil and place in freezer for 2 to 3 hours to ripen before serving. If frozen for longer, let soften in refrigerator until scoop-able.

Serving :
All homemade ice cream that has been stored in the freezer for more than a few hours needs to soften in the refrigerator before serving. The length of time depends on how solidly it is frozen and the thickness of the layer of ice cream in the container. One recipe of French Vanilla Ice Cream, frozen in a 2-inch layer, may soften in as little as 10 minutes. If the layer is thicker, it may take up to 30 minutes or more. Set a timer and check it every 10 minutes until you learn how long it takes. Freezing the ice cream in several smaller containers will make it faster to bring one portion up to serving temperature and will prolong the storage life of the rest of the batch, which will not then be subjected to repeated softening and refreezing.

Makes about 2 quarts or 16 servings of ½ cup.
Per serving—Net carbohydrate: 2.3 grams (count excludes 3 grams of sugar alcohol); Protein: 3.6 grams; Fiber: 2.8 grams; Fat: 20.4 grams; Calories: 202
Preparation time: 1 hour active; 11 hours total, including chilling and freezing time.

This recipe will work for tub style, manual, or electric ice cream makers, the kind that use salt and ice. The instructions for the Kitchen Aid ice cream attachment say the bowl holds 2 quarts, but this
amount overflows the bowl, so for the Kitchen Aid and the small counter-top models, like Cuisinart (which hold 1 quart), cut the recipe in half.

There is a small risk of contracting a food-borne illness from raw eggs. You can purchase liquid egg whites in cartons for this recipe, but only if they say "for whipping."
Pasteurized egg whites do not work well for beating, however because the whites will not attain enough volume. Dried egg whites, such as Just Whites, can be used instead of raw egg whites in recipes that will not be cooked. To use Just Whites, mix 2 tablespoons with 6 tablespoons water. Stir gently for 2 minutes then continue to stir until dissolved (a tiny whisk works well for this, the kind intended for use as a bar tool).

You may use a variety of different sweeteners in this recipe, but don't substitute anything for the erythritol, as it lowers the freezing point of the ice cream and helps keep it scoopable. (Swerve should work as it is mostly erythritol.)

Oligofructose and polydextrose are similar sweet fibers. Oligofructose is indigestible fructose; polydextrose is indigestible glucose. The biggest difference is in price. Oligofructose-based sweeteners cost about 10 times as much as polydextrose (it is made out of corn, however, which some people prefer to avoid).

For more low-carb, gluten-free recipes >

Buy Low-Carbing Among Friends cookbooks >

Buy Nourished on Amazon >

Buy Carb Wars; Sugar is the New Fat on Amazon >   

Buy Nourished and Carb Wars from LC-Foods >

Disclaimer: I will receive a commission from the sales of the books above.

(C) 2014, Judy Barnes Baker,

Monday, February 10, 2014


Low-carb Pita Bread. (C) 2014, Judy Barnes Baker
I was trying to make egg-free, almond-free tortillas that I could eat with my newly discovered allergies, but I was pleasantly surprised with this recipe. They turned out to be thicker and softer than a tortilla and more like pita bread (except that they don’t separate to form a pocket). I made mine with cashew and coconut flour and a mixture of coconut oil and pasture lard from Fat Works®.


14 tbsp. or 7/8 cup (sift before measuring*) coconut flour (98 grams)
4 tbsp. psyllium** husk powder (40 grams)
2 tbsp. almond, cashew, or other nut or seed flour (18 grams)
½ cup coconut oil, tallow, lard, or a mixture, melted
¼ to ½ tsp. total dry spices (cumin, chili powder, garlic, etc.), optional
2 cups hot Bone Broth, purchased no-carb stock, or water
¼ tsp. salt
Sweetener with bulk, such as erythritol, oligofructose, or a blend, to equal 1 tsp. sugar

Put all dry ingredients in a bowl and whisk to blend. Add fat and stir until thoroughly mixed and smooth. Cut dough into small pieces so the liquid will blend evenly.

Pour hot broth evenly over cut-up dough, then stir with a spoon until the ingredients are well incorporated. (Homemade bone broth is preferred, but a purchased, zero-carb broth or stock will do; you can add some Great Lakes Collagen Hydrosylate to make it more like real bone broth.) The dough will puff up quickly to form a soft dough.

Divide dough into 8 to 10 balls. Flatten each ball into a disk with your hands. Place, one at a time, on a sheet of parchment paper and cover with a second piece. Roll out with a rolling pin to form a roughly 6- or 7-inch circle. Don’t worry if it’s not perfectly round (aim for Antarctica, not Africa or Florida). Roll gently, in all directions. Small tears and irregular edges can be repaired with a small patch of dough glued down with a little water. If you insist on perfectly round breads, lay a saucer on top and cut around it. Put the scraps together to make the last one.

Grease a griddle lightly with a high-heat oil or fat, then preheat over medium heat. You may use a large, heavy skillet, but a flat griddle makes turning easier and you can cook several at once.
Invert the flatbread onto your hand and peel off the parchment that is now on top. Peel off the second layer of parchment before you put it on the griddle or afterward (but don’t peel it off after putting it on the griddle if you used plastic wrap, which would melt if it touches the griddle). Invert flatbread onto the hot griddle, being careful not you burn your hand.

Cook until bottom begins to brown. Don’t try to turn it until it is cooked enough to hold together, then slide a wide spatula underneath and flip. It should still be a bit stretchy, but you can straighten it out if it wrinkles in the turning process. The bread will puff up and bubble as it cooks. Cook until other side is nicely browned. It may take 5 to 10 minutes per side. Remove to a plate when done. Repeat with remaining dough and stack on plate, separated with parchment paper. Can be refrigerated and reheated on  the griddle or in a skillet.

Makes 8 to 10 flatbreads.
Per each of 9: Cal: 163; Fat: 14.5g; Protein: 2.3g; Total Carb: 6.5g; Fiber: 4.1g; Net Carb: 2.4g
Nutrition data with almond flour.

* Sift the coconut flour before measuring or weigh it instead, or you may have too much.
**Information about psyllium here: 

See more of my best bread recipes:
Gluten-free Yogurt Biscuits
Pumpkin Spice Biscuits
Gluten-free, Flax-free, Low Carb Wraps
Nut and Seed Crispbread

Pin recipe ->

See more low-carb, gluten-free recipes ->

To purchase Low-Carbing Among Friends books ->

Buy Nourished and Carb Wars from LC-Foods >

Disclaimer: I will receive a commission from the sales of the books in the LCAF series.

(C) 2014, Judy Barnes Baker,

Saturday, February 1, 2014


Home of the Buffalo Wing, The Anchor Bar in Buffalo, New York.
Hot Wings
The original Buffalo wings were invented at the Anchor Bar in Buffalo, New York in 1964. They are the perfect low-carb snack for Super Sunday. To turn them into a meal, use drumsticks instead of wings. To super-size your snacks, use turkey wings!

20 to 25 chicken wing “drummettes,” the meaty first section of the wing
Heat-stable oil or fat for frying, such as light olive oil or grass-fed beef tallow
1/4 cup butter (1/2 stick)
1 to 2 ounces hot sauce, such as Frank's or Tabasco, or to taste
Serve with:
Celery sticks
Bleu Cheese Dressing, see below

Heat oil in a deep fryer or skillet to 370 degrees F. Blot the wings dry, sprinkle with salt, but do not use flour. Fry, in several batches, for 10 to 12 minutes or until golden brown and crisp. Drain on paper towels.

Melt butter and stir in the hot sauce. Dip the wings in the mixture. Arrange on a platter and serve hot with celery sticks and Bleu Cheese Dressing (below) for dipping.

Makes 20 to 25 servings.

Per wing for each of 20: Cal 26 • Fat 2.6g • Carbs 0g • Fiber 0g • Net Carbs 0g • Pro 0.5g
Bleu Cheese Dressing
1/2 cup real mayonnaise
1/2 cup whole milk Greek yogurt
1 tablespoon lemon juice
1/4 cup crumbled bleu cheese
Salt and pepper to taste

 Mix all ingredients together and chill.

Makes 8 servings of 2 tablespoons.
Calories 134 • Fat 13.3g • Carbs 1.6g • Fiber 0 g • Net Carbs 1.6g • Protein 2.2g

VariationSuper-easy Baked Wings 
Coat wings with oil and bake in preheated oven set at 400 degrees F for 45 minutes to an hour or until brown. Turn after first 20 minutes. 

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