Category Archives: Recipes

All recipes are original unless otherwise noted, in which case a link is provided to the source. If I have modified someone else’s recipe, I link to the original and provide my version on this site. I recalculate carb counts, using commonly accepted Internet sources such as Google, MyFitnessPal, etc.

All carb counts are calculated NET, which means I subtract fiber carbs.

Low-Carb Flaxseed and Parmesan Crackers

Net carbs. 4.2 per serving of 5 crackers.  Prep time: 10 minutes,  Cooking time: 20-ish minutes. 

I’d been on keto for more than a year when I discovered flaxseed, and, more to the point, flaxseed crackers.  And unlike some substitutions, these are better than what I was eating before.

Crackers and cheese have never tasted better.

I was always picky about crackers. To me, most varieties tasted like gluey cardboard —  useful only as a cheese delivery device. I stuck to the few brands that I liked.

When I went on keto, one of the treats I missed most was cheese and crackers. To me, a specialty European cheese with crackers and wine is one of the best treats on earth.  Having discovered flaxseed (I know, I sound like a commercial — but there are no affiliate links here!),  not only can I have my treat back, but the crackers are better than anything I ever bought in a store.

Flaxseed crackers


  • cup flax seed meal (golden or brown)
  • 13  cup grated Parmesan cheese. (I use a combination of the processed imitation stuff plus some real grated Parmesan.)
  •  Tbsp garlic powder
  • 12  tsp salt
  • 12  cup water

Vegans: Leaving out the Parmesan cheese still yields  a tasty cracker

Experiment with spices and amounts; you can add your selection of any or all of the following (I usually use them all):

  • 1 1/2 Tbsp onion powder
  • 1 tsp paprika
  • 1 Tbsp or more (up to 2 Tbs) sesame seeds
  • 1 Tbsp caraway seeds
  • 1 Tbsp gomashio (sesame salt)
  • 1/8 tsp cayenne pepper
  • Pre-heat oven to 400°F.
  • Mix all dry ingredients, then add water.
  • Form into a ball of dough and place on a sheet of parchment paper on a cookie sheet.
  • Press down to form a rectangle, then cover with a second piece of parchment paper or saran wrap. Use a rolling pin to roll the dough.
  • Make sure the rectangle is evenly thin (about 1/8 of an inch) and straighten the edges: I fold the parchments paper over the dough, and press the dough into the straight crease  of the paper to form an edge. Make sure the edges are the same thickness as the rest of the rectangle.
  • Use a spatula to score the crackers into cracker sized pieces.  I usually get about 30 crackers out this recipe.
  • Bake until the crackers are no longer soft, about 15 minutes.  Then flip the whole rectangle and bake on the other side for about another 5 or 10 minutes.  (Your oven may vary so check carefully). Then I turn off the oven and, if the crackers look like they need more crisping, I let them cool and dry inside the oven.

Carb Count

Dinner Recipes: Moroccan Fish Stew

Net carbs. 9.5 per serving. Prep time: 15 minutes, not counting marinara sauce. Cooking time: 30 – 60 minutes depending on temperature choice ((not counting marinara sauce, which can be commercial).

This is basically a fish-and-marinara stew  with Middle-eastern influenced spices. It is one of my absolute favorite meals, especially when I use fresh-from-the-garden tomatoes for the marinara sauce.  I like it best served on a bed of arugula, but you could serve it over zoodles or cauliflower mash.

Regarding temperature: Either slow-cook/low heat  or fast cook/high heat works. Slow cook is more traditional in a tagine-style dish like this, but I choose based on what else I might be needing to put in the oven. (The higher temperature and shorter cooking time works well with roasting accompanying vegetables.)


  • 2 six – eight ounce tilapia or swai fillets
  • 1./2 large red bell pepper, sliced
  • 1 small leek, sliced
  • 1 small zucchini, sliced (optional)
  • 1/2 jalapeno pepper, seeded (can be omitted, or leave seeds in for more heat)
  • 1 medium tomato, sliced
  • 2  tsp paprika
  • 1 chicken boullion cube, smashed
  • 1/4  tsp cayenne pepper(adjust to your preference); heat lovers can add 1/4 j- 1/2 jalapeno pepper.
  • 1/2 tsp ground coriander
  • 1/4 tsp ground cinnamon
  • 1/4 cup olive oil
  • 1/4 cup water
  • a few sprigs of chopped parsley,  dill, tarragon, or sage (combine to your taste)
  • 1/4 cup feta cheese
  • 1/3 tsp  ground cloves
  • 1 cup marinara sauce (Commercial or your own, made from fresh tomatoes. Flavor with herbs like oregano, thyme, plus a little garlic and ground cinnamon)
  • Your choice of spiralized vegetables (zucchini  works well with this dish; about 1/2 zucchini per person, if you didn’t use it in the sauce) or a bed of arugula lettuce.


  • Preheat oven to 200 or 4250 (see cooking times, below).
  • Pour a thin layer of olive oil on the bottom of a glass baking dish.
  • Combine the dry spices (paprika, bouillon cube, cayenne, coriander, and cinnamon) with the water and the remainder of the olive oil.
  • Spread the spice m,ix over  the fish.
  • Arrange the peppers, leeks, zucchinis (if using) and tomatoes in layers on the bottom of the dish.
  • Put the fish on top of the the peppers, leeks, and tomatoes.
  • Cover with  about 1 cup cup of marinara sauce (more, if you like)
  • Sprinkle with fresh herbs (parsley, dill, tarragon, sage).
  • Cover with lid or foil and bake for about 1 hour at 200 or 30 minutes at 425 —  in either case, until fish flakes.
  • While the fish is baking, sauté the spiralized vegetable noodles in a combination of olive oil and butter.
  • Serve the fish over spiralized vegetable noodles. Top with bits of feta cheese and more fresh dill or parsley.


Carb count includes zucchini in sauce, but does not include the bed of vegetables/lettuce you might put the sauce on, which is optional.



Keto Dinner Rolls

Approximately 3.4 g net carbs. About 10 minutes prep time and 50 – 60 minutes bake time. 

Too good to be true?

Will they turn out well or won’t they?

Skepticism. That’s my usual response to keto recipes substituting for favorite non-keto baked goods. A fair number of recipes I’ve tried have been a bit disappointing — quite frankly, they taste just close enough to the real thing to remind me how much I used to like it. But some substitutes hit the mark. This is one of those.

Here’s the original recipe, found on one of my favorite keto sites. As usual, I changed it up a bit to try to solve some problems other testers had with it: I add coconut flour and I use whole eggs, not just egg whites. And I used salt and caraway seed as a topping rather than sesame seed, but toppings are a free-for-all zone, so follow your taste buds.

These rolls have the texture, density and taste of a whole grain bread. I’m not a big fan of the taste of psyllium husk, but the small amount here doesn’t overwhelm the flavor. These rolls can be used as burger buns (although you’d have to divide the dough into only six portions rather than eight for them to be big enough). You can also make them long and thin so they’ll work as hot dog buns, in which case, I’d probably take 5 minutes off the cooking time.

Slippery slope alert: The buns are low in net carbs, but they do have quite a bit of fiber (see nutrition information, below). So if you count whole carbs, having one of these means the rest of your daily intake has to be super strict. I count net carbs, and the approach that works for me is to treat foods with high amounts of fiber and sugar alcohols as special treats and limit them. So on a day when I’d have this bread, I’d  avoid other treat foods like fruit or big portions of higher-carb veggies or anything with sugar alcohols.


  • 1¼ cups almond flour
  • 5 Tbsp ground psyllium husk powder. Note: some people report that psyllium husk powders can have an unpleasant purple color. I used Now Healthy Foods brand, and there was no weird color.
  • 2 Tbsp coconut flour
  • 2 tsp baking powder
  • 1 tsp sea salt
  • 2 tsp apple cider vinegar
  • 1¼ cups boiling water
  • 3 eggs
  • Your choice of sesame seed, caraway seed, course sea salt, or rosemary to taste: 1 – 2 tablespoons

Next time, I am going to try these with some other additions such as fine-chopped olives.  And, OMG, garlic bread can be back on the menu!


      1. Preheat the oven to 350°F.
      2. Mix the dry ingredients in a bowl.
      3. In another bowl, beat the eggs and add the vinegar.
      4. Bring the water to a boil and add it to the dry ingredients while mixing with a hand-held electric mixer.
      5. Add the eggs and vinegar and continue mixing, about 30 seconds in all, just enough to ensure a good even mix.
      6. With wet hands, shape the dough into the desired form. This recipe makes 4 =- 8 buns, depending on the size needed. Dividing into 8 makes ideal dinner rolls.
      7. Put the rolls on greased parchment paper on a baking dish.
      8. If you are adding toppings (salt, caraway seed, etc) sprinkle them onto the rolls and press gently so they stay on.
      9. Bake on a lower rack in oven for 50 minute–60 minutes (shorter time for small or narrow shapes; longer time for bigger, thicker buns).  When they are ready, they will look nicely brown and will feel firm when tapped. I divided into 8 rolls and baked for 50 minutes.
      10. Serve with butter or garlic butter.
      11. Store leftovers in the fridge or freezer.


      The answer was a resounding “YES!”

      Carb Count

Dinner Recipes: Alsatian Sauerkraut with Fish

Approximately 10 g net carbs. About 35 minutes prep and cook time.

Some years ago, I was hiking across France on the GR-5, a trail that winds from near Rotterdam on the North Sea to Nice on the Mediterranean Côte d’Azur.  Having a healthy hiker appetite, I was enjoying the food along the way: the Dutch-Indonesian blend of rijsttafel, the Belgium mussels and frites (okay, I no longer eat rice and frites, but I sure enjoy the memory!). And pretty much French anything.

It’s really a perfect vacation: Walk 10 or 15 or 20 miles and then eat all the French food you want.

About halfway through, in the Franco-German cultural collision zone of Alsace, I encountered a meal I couldn’t imagine — and it was on virtually every menu at every restaurant.

Choucroutes aux poissons.

Sauerkraut with fish. In — of all things — a cream sauce. It seemed like France and Germany were at war again. I wanted nothing to do with it.

Choucroute aux poissons

I’m a pretty imaginative eater, but somehow my imagination didn’t stretch that far. So I ordered other things. But the choucroute kept showing up and curiosity finally got the better of me.  At which time, I discovered what was to become a favorite recipe.

The recipe below is based on a combination of sources. I started with Saveur‘s version and then altered it to match my memory. This is a flexible recipe: You can cook the fish all number of ways. The Alsatian version I liked the best involved multiple types of seafood. And for low-carb purposes, I took out the flour, added pork rind as an optional dredging ingredient, and gave the option of adding some of the fat back in.


  • Seafood of your choice: 2 – 3 ounces each of 3 selections: shrimp, scallops, trout fillets, haddock fillets, salmon fillets*
  • 1/4 lb smoked bacon or speck cut into small pieces (Other smoked cured pork cuts like Coppa, country ham , Canadian bacon will work)*
  • ½ lb. raw Sauerkraut, drained and rinsed (If you can’t find raw sauerkraut, the regular supermarket kind will do, but you’ll lose some of the popping fresh flavor not to mention the probiotics. But don’t let that dissuade you from trying this recipe. It’ll still be good.)
  • 4 shallots, finely chopped
  • ½ cups heavy cream
  • 4 Tbsp. unsalted butter
  • 3 Tbsp. olive oil (I use extra-virgin)
  • 1 tsp. finely chopped thyme leaves*
  • ½ tsp. cumin seeds*
  • 2 pods star anise (fennel can be used instead)*
  • 1 bay leaf*
  • 1¼ cup dry white wine. Riesling is a traditional Alsatian  choice*
  • Salt and black pepper to taste*
  • 2 Tbs crushed pork rinds (optional)*
  • 1 Tbsp of your choice of fresh herbs for garnish: parsley leaves,  fennel leaves, tarragon, dill weed, chives, or chervil*

*These items not included in the carb calculations because they have only trace or zero carbs. But note, if you use scallops, you will have to factor in an extra 4.6 g per 3 ounces.


The sauerkraut
  • Heat 1 Tbsp. olive oil in a medium skillet over medium-high heat. Cook bacon, stirring occasionally, until brown and crisp, about 8 minutes. Pour off some of the fat (Your decision as to how much to take off; you can reserve some and add it back later. But leave at least 1 Tbsp in the pan).
  • Reduce heat to medium and add half the shallots and all the thyme, cumin, star anise, and bay leaf. Cook until shallots are soft,(about 4 minutes).
  • Add sauerkraut, ½ cup wine, and ⅓ cup water plus salt and pepper. Cover the skillet and let the mixture come to a boil, then reduce the heat and cook on low for about 25 minutes until the sauerkraut is soft. Check and stir every once in a while.
  • Set aside the skillet and remove the bay leaf and the star anise. Adjust seasonings. Cover and keep warm on a warming setting or warming plate.
The Fish and Seafood

Fish and Seafood, and then the sauce, can be cooked while sauerkraut is cooking and everything will be done at about the same time.

  • Season the fish and seafood with salt and pepper.
  • Optional: Dredge the trout or other white fish fillets in crushed pork rinds.
  • Heat remaining oil in a nonstick skillet over medium-high heat. Add fish and/or seafood (in separate stages, if needed).
  • How you cook the seafood is very flexible, depending on the seafood you choose and your favorite ways to prepare. The simplest way to pan-fry. Shrimp and bay scallops take about 4 minutes. Fish fillets can be dredged in pork-rinds (optional) and sauteed until golden brown (about 5 minutes).
  • This recipe (if you read French) suggests placing haddock in cold milk, then poaching for 10 minutes. It suggests cooking the other fish in the oven with lemon, shallots, salt, pepper, and butter at 410 degrees for 7 minutes.
  • Once the fish — however you’ve cooked them — are done, transfer fish and seafood to a plate and cover to keep warm.
The Sauce
  • Add 2 Tbsp butter to the skillets and cook the rest of the shallots on medium-high heat until soft (about 4 minutes).
  • Deglaze the pan with the remaining wine and cook for another 4 minutes, until reduced.
  • Add the cream and cook on medium-low heat, stirring occasionally, until sauce thickens (about 3 minutes).
  • Season with salt and pepper, remove from heat, and stir in remaining butter, allowing it to melt.
To Serve
  • To serve, divide sauerkraut into portions on dinner plates.
  • Put the fish and seafood on top of the sauerkruat.
  • Spoon sauce around or over the fish and garnish with your choice of herbs.
  • Serve with dry Riesling wine.

Carb Count

Note: This recipe uses 6 ounces of trout per serving for the nutrition calculation. Add 4.6 carbs per 3 ounce serving of scallops, if you use them. For the label’s sake, I’ve assumed using Canadian bacon.

Dinner Recipes: Shrimp in Cream Sauce

Another quick and simple recipe, which can be altered to suit your taste. It is based on a recipe found here. My version below is slightly different to add a few more flavors and to bring down the carbs. This recipe makes 5 servings.



*Carbs per serving:  Approximately 13  net carbs This can be reduced if you cut out or lower the amount of scallops and/or sun-dried tomatoes.  Nutrition information at the bottom.

Cooking and prep time: 15 to 20 minutes


  • 1 1/2 pound seafood (your combination of medium cleaned raw shrimp and bay scallops. Note: scallops have carbs; shrimp do not.)
  • 4 oz  ground Chorizo  sausage. (Remove from skin if you buy it in links)
  • 1 large leek, diced
  • 4 cups baby spinach; more is okay
  • 3 tablespoons salted butter*
  • 2 cups light cream
  • 1/2 cup white wine, more or less to taste
  • 1 cup grated Parmesan cheese.
  • 4 ounces sundried tomatoes in oil, drained and cut into small pieces  (These are delicious, but high in carbs. Omit if you are on a strict regimen.)
  • 6 – 8  cloves garlic
  • 2 Tbs chopped parsley*
  • 1 Tbs fresh winter savory or sage (optional; dried is okay)*
  • 2 – 3 tsp dried Italian herbs*
  • To taste: salt, black pepper, Italian red pepper flakes*
  • Optional (not included in carb count) 1 Tbs sour cream or cream cheese as thickener.*

*these items were not factored into carb count because they have only trace amounts or zero of carbs or because they are optional.

Prep Directions

  • Peel and mince garlic
  • Remove chorizo from skin
  • Clean shrimp
  • Dice leeks
  • Measure out spinach, herbs, winter savory, parsley, sun dried tomatoes, Parmesan cheese, cream

Cooking Directions

  • In a large skillet, melt butter over medium heat.
  • Add garlic and cook about one minute.
  • Add chorizo and cook until the meat has lost its pinkish color (about 5 minutes)
  • Add shrimp and cook until it starts turning pink (about 4 minutes)
  • Transfer shrimp and Chorizo to a bowl.
  • Fry leeks in the butter remaining in the skillet, adding more butter as necessary and deglazing with white wine .
  • After the mixture reduces and the leeks are translucent, add sun- dried tomatoes and cook for 1-2 minutes.
  • Reduce heat and the cream. Stir and bring to a low summer.
  • Add salt and pepper to taste; adjust the wine.
  • Add spinach leaves and stir.
  • After spinach has wilted, add parmesan cheese.
  • Summer and stir until cheese is melted. Cream cheese or sour cream can be added if you would like a thicker sauce, but I don’t use this (and it’s not included in the carb count).
  • Add the shrimp back into the pan.
  • Sprinkle with herbs and parsley.


Options and Variations

Serve over spiralized turnips or zucchini noodles

Counting Carbs

Carb counts are approximate net carbs. based on nutrition label calculator, 

5 portions, approximate 13 net carbs per serving. Carbs count includes 8 ounces bay scallops. 



Dinner Recipes: Mexican-Style Stuffed Peppers

This is a quick, simple, and flavorful dinner with a  prep and cook time of about 15 minutes. Serves two.

Carbs per serving:  5.2 net carbs.  Nutrition info at bottom.


  • One medium green or red bell pepper, sliced  lengthwise
  • 2 links or 8 ounces of fresh  chorizo
  • 2 ounces grated cheese (Mozarella, cheddar)
  • 3 Tbsp fresh salsa
  • 2 Tbsp full fat sour cream
  • 1 cup black soy beans
  • 1 tsp cumin, 1/4 tsp salt, 1/4 tsp black pepper,1/2 tsp Ancho chili powder. (Adjust spices to taste). *
  • 1 Tbsp green onions

*items not included in carb count because they have negligible or zero carbs


Cut bell peppers in half lengthwise and poke holes in the bottom of them for drainage.

Stuff the peppers with the fresh Chorizo sausage (remove from skins if in links).

Cook in microwave on high about 12 minutes.

Meanwhile, in a saucepan heat the black soy beans .  Cook on medium until hot.

When peppers and meat are done in the microwave, remove from microwave . Spoon and reserve the fat and juices that have collected in the pan. Then sprinkle about one ounce grated cheese over the meat. Return to the microwave and cook about another minute until cheese is melted.

Drain the beans.  Add the s;pices.  Add the fat from the pepper pan. Stir.


  • Put a layer of lettuce on each  plate.
  • Follow with a circle of the black soy beans mixture
  • Place the pepper/meat combo in the middle of each plate
  • Top with salsa, sour cream, and green onions.

Options and Variations

(not included in carb count)

  • Add sliced avocado or guacamole on the side.
  • With a fried egg, this also makes a great brunch.

Carb Count