Online Recipe Club 1

Online Recipe Club #1: Just $10.00 for INSTANT access!

These recipes were originally posted on a monthly basis, but  YOU can now purchase this entire collection all at once, with no waiting!! What’s more, you can access the collection freely online and get support/advice/assistance for all of the recipes for FIVE YEARS from date of purchase. All recipe pages include non-passworded “pdf” downloadable recipe cards, so you can easily print and save them permanently. Ongoing, live support means you can post questions about variations, ingredients, or whatever else you want, directly to the recipe creator AS WELL AS dozens of members who have their own valuable input and experience to offer. You won’t get that feature in ANY ebook OR printed book!

In my recipes, net carbs = total carbs less fiber. Sugar alcohol totals, where applicable (and I do not use these ingredients often!) are always stated accurately, but NOT DEDUCTED in any way, so that you can track these items as you see fit.

Here’s a list of the great recipes you’ll soon be enjoying:

Apple Bran MuffinsApple Bran Muffins

Low-fat AND low-carb, this muffin is perfect for anyone! 


Servings: 12 – NET CARBS: 6

Per serving: 111 calories; 6.2g total fat; 40 mg cholesterol; 219 mg sodium; 9.0g carbohydrates (3.2g fiber) 8.4g protein

Beans and Red RiceBeans and Red Rice

 Possibilities are endless with this one. Makes a super side dish with any Mexican entree’, and is a great source of dietary fiber as well as potassium.

Servings: 8 – Net Carbs 7.25g ~ Per 1-cup serving: 399 calories; 27 g fat (9 g saturated); 16.1g carbohydrates (8.8g fiber); 25.6g protein

Cajun Buttermilk Chicken

Servings: 4 – Net Carbs: 6

Per 3 leg serving: 514 calories, 29 g fat (8 g saturated), 8 g carbohydrate (2 g fiber), 53 g protein

Cherry DelightCherry Delight

 Servings: 12 – Net carbs: 9 Preparation time: 20 minutes

Ready in: 1 hour and 20 minutes

Per serving: 378 calories; 35.4g total fat (20.15g saturated); 13.0g carbohydrates (4.0g fiber); 5.0g protein

Chicken Ruben

Chicken Ruben

Servings: 4 – Net Carbs: Under 8 Preparation time: 5 minutes ~ Cooking time: 40 minutes ~ Ready in: 45 minutes (all-day crockpot variation also provided)

Per serving: 418.8 calories; 24g total fat (8g saturated); 12.7g carbohydrates (4.8g fiber); 37.6g protein

Easy Cherry RollsEasy Cherry Rolls

The convenience of canned pie filling and a taste ANYONE will eat. Serves: 8 –

Net Carbs: 12

Per serving: 130 calories; 4.2g fat; 13.4g carbohydrates (1.3g fiber; 5.6g sugar; 0g sugar alcohols) 8.5g protein

Instant Cheesecake CustardInstant Cheesecake Custard 

FREE RECIPE!  The perfect sweet treat for one, ready in just minutes! Vary this easily by substituting lemon or orange flavoring for vanilla extract. Or, for a chocolate fix, you could add a tablespoon of sugar-free chocolate syrup, or a little sugar-free hot cocoa powder… perhaps some sugar-free jam and a sliced strawberry …

Serves 1: 383 calories; 34.6g fat (20.2 saturated); 4.4g carbohydrates; 12.7g protein

Instant StrudelInstant Strudel

Preparation time: 3 minutes – Cooking time: 2 minutes – Ready in: 4 minutes

Servings: 1- Net Carbs 9.6

APPLE VARIATION: Using Lucky Leaf apple pie filling results in 1 serving = 262 calories20.7g total fat; 19.1g carbohydrates (12.0g fiber; 0.0g sugar alcohols); 8.3g protein 7.13 net carbs

CHERRY VARIATION: Using the cherry pie filling results in 1 serving = 260 calories; 20.7g total fat (11.77g saturated); 18.4g carbohydrates (8.8g fiber; 0.0g sugar alcohols) 8.3g protein


My son now likes these better than grill cheese sandwiches OR quesadillas!! He named these, as well as the “Karenitas” that evolved from this original brainstorm.

Serves: 1 – Net Carbs: 4.3 Preparation time: 3 minutes ~ Cooking time: 2 minutes ~ Ready in: 5 minutes PER WRAP: 4.3 net carbs – 247 calories; 19.1g fat (10.3g saturated); 12.4g carbohydrates (8.0g fiber); 14.0g protein VARIATIONS: Almost endless! I like to add pre-warmed sliced deli meat, peppers, onions, bacon bits, scrambled eggs in the morning… You name it, we’ve probably already tried it in these.


 Yield: 6 wraps ~ Net Carbs: 6.18

Preparation time: 5 minutes – Cooking time: 5 minutes – Ready in: 10 minutes

This analysis includes using the more traditional pork shoulder – using turkey or chicken breast instead reduces fat and calories, with net carbs remaining 6.18 per serving.

Per wrap: 435 calories; 33.5g total fat (15.21g saturated); 14.8g carbohydrates (8.6g fiber); 26.2g protein

Lemon Cream RollLemon Cream Roll – fully illustrated

When I say “fully illustrated” …. I mean it!

Serves: 8 – Net carbs: 10.4

Per serving: 236 calories; 16.1g fat; 10.8g carbohydrates (0.4g fiber; 0.6g sugar; 0g sugar alcohols) 11.1g protein




Overnight French ToastOvernight French Toast another fully illustrated recipe Active prep time: 20 minutes – Cooking time: 1 hour Serves 12 ~ Net Carbs: 9.8 g Per Serving: 235.6 calories; 62% calories from fat; 16.5g total fat; 13.0g carbohydrates; 3.2g fiber; 2.9g sugar; 9.6g protein Actual feedback: My best friend from high school came over for brunch last weekend and I made the overnight french toast. It was very easy to prepare and it was excellent! I made the blueberry version. mmmmmmmmm Melt in your mouth good.

Using Fiberfit in place of Splenda for the berry layer reduces total net recipe carbs by 16 (more than a carb per serving).

Pumpkin VariationVARIATIONS:    Made with 3 cups fresh blueberries in place of strawberries: 244.1 calories; 16.6g total fat; 15.3g carbohydrates; 3.3g fiber9.6g protein. Net Carbs: 12    

 Made with 3 cups fresh raspberries in place of strawberries: 239.5 calories; 16.6g total fat; 13.8g carbohydrates; 4.4g fiber; 9.7g protein. Net Carbs: 9.5    

Made with 1 small can pumpkin, 1/3 cup chopped pecans….: 244.9 calories; 18.7g total fat; 11.1g carbohydrates; 2.7g fiber; 1.8g sugar; 9.8g protein. Net Carbs: 8.3    

Peanut Butter & Jelly Cheesecake

Peanut Butter & Jelly Cheesecake
Delicious! I used homemade grape syrup and jelly in mine, but Davinci syrup and store-bought sugar-free grape spread also work well, and are included in this recipe analysis.
Servings: 12 ~

Per Serving: 485 calories; 43.8 g fat (20 g saturated); 8.8 g carbohydrates (1.9g fiber); 17.7g protein

Pepper NipsPepper Nips 

 Yield: 36 crackers — per cracker: 0.5 net carbs

29.3 calories;; 2.1g total fat (1.13g saturated); 0.6g carbohydrates (0.1g fiber); 2.0g protein * Only slice and bake as many crackers as you want to serve, each time (they don’t keep well). Store the rest of the dough in the refrigerator for up to one week.

* GREAT party food – just make the dough ahead and slice and place the crackers on layers of parchment paper in the refrigerator, ready to be baked off in bulk. Recipe may be easily doubled or quadrupled – just form longer or additional logs.

Pumpkin CakePumpkin Cake

This super-moist pumpkin cake is sure to delight! The recipe goes together easily, in just one bowl, and as an added bonus, at just over 300 calories per serving, even calorie-counters should approve. A single serving of this tasty and nutritious treat has more than 100% of the RDA for Vitamin A, and is a good source of dietary fiber, protein, and healthy monounsaturated fats.

Yield: 16 – Net carbs: 9 including sugar alcohols (In my recipes, net carbs equal total carbs less fiber.) 345.5 calories; 29.3g fat; 13g carbohydrates (4g fiber; 2.7g sugar; 2.9g sugar alcohols); 12.7g protein

CARBSAVER VARIATION: 4.8 Net Carbs  342 calories; 29.3g fat; 12.1g carbohydrates (4.4g fiber; 2.7g sugar; 0g sugar alcohols) 12.7g protein

Pumpkin Cranberry CookiesPumpkin Cranberry Cookies Preparation time: 10 minutes Cooking time: 15 minutes Ready in: 30 minutes

These cookies are chock-full of both fiber and protein, but they taste sinful! Yield: 48 3″ diameter cookies Serving size: 1 cookie Per cookie: 3.47 net carbs 145 calories; 11.9g fat (2.16 saturated); 6.9g carbohydrates (3.4g fiber); 4.0g protein RECIPE NOTES: If you have the spice-flavored Davinci, you can omit the cinnamon and substitute that for the maple syrup with excellent results. You can also vary the type of nut used, and if you’re not a fan of coconut, you should just double the almond flour and leave that out. You may also substitute vanilla protein powder for the garbanzo bean flour, unless you are a Hamptons dieter. If you use Carb Solutions brand to do that, the count drops to: 155.7 calories; 12.1g total fat; 5.9g carbohydrates; 3.0g fiber; 7.0g protein (just 2.9 net carbs per cookie with a whopping 7 g protein)

Smothered Onion PattiesSmothered Onion Patties

True comfort food, for your dining pleasure …. breaded onion and bacon patties smothered in a creamy, luscious onion and mushroom gravy …. I served this satisfying entree as pictured, with 1/2 cup of buttered green beans, and a side salad dressed with a quick vinagrette dressing. I have said it many times before, and I think this recipe proves it: “There is just no excuse for feeling deprived when following a low-carb diet!!” Servings: 8 – Preparation time: 15 minutes – Cooking time: 1 hour and 15 minutes ~ Nutrition (per serving): 8.4 net carbs 567 calories; 44.8g total fat; 138.7mg cholesterol; 12.6g carbohydrates (4.2g fiber; 2.6g sugar); 29.2g protein

Smothered Round SteakSmothered Round Steak

Also good with game meats (venison, elk, etc.) or even poultry such as chicken, turkey, or pheasant, although I would use different seasonings with poultry – go ahead, go nuts! You can smother any meat with this basic recipe. Servings: 8 – Net Carbs: 3.9 Preparation time: 15 minutes – Cooking time: 2 hours Ready in: 2 hours and 15 minutes VARIATION: Reduce water by 1/4 cup. Instead of transferring to baking dish and oven, transfer to crockpot – just pile it up, and let it go all day…. or for at least six hours. Nutrition (per serving): 3.9 net carbs 283 calories; 12.5g total fat; 106.4mg cholesterol; 4.5g carbohydrates; 0.6g fiber; 1.7g sugar; 36.5g protein

South of the Border Shepard's PieSouth of the Border Shepard’s Pie

Servings: 12 ~ Yield: 13×9 pan  ~Preparation time: 10 minutes ~ Cooking time: 90 minutes ~ Ready in: 2 hours  ~ PER SERVING: 10.3 net carbs (pictured and suggested garnish of sour cream and green hot sauce not included) 346.5 calories; 48% calories from fat; 19.3g total fat; 20.3g carbohydrates; 10.0g fiber; 2.9g sugar; 26.1g protein –  CARBSAVER VARIATION: Omit kidney beans. 316.6 calories; 53% calories from fat; 19.3g total fat; 65.4mg cholesterol; 506.3mg sodium; 382.2mg potassium; 13.5g carbohydrates; 7.0g fiber; 2.7g sugar; 23.9g protein -6.5 net carbs

Tarragon Glazed Beef TipsTarragon Glazed Beef Tips

Delicious but quick and easy to throw together, this dish is sure to impress. A savory, bold tarragon sauce over sirloin tips is well-balanced by a bed of mild diced cauliflower tossed in butter. Preparation time: 10 minutes — Cooking time: 35 minutes — Ready in: 45 minutes

Serves 4 – 10.4 net carbs each  – 592.3 calories; 4.0g fat; 13.6g carbohydrates; 3.2g fiber; 4.7g sugar; 35.7g protein

Tuna Noodle CasseroleCheesey Tuna Noodle Casserole I serve this with mild green Tabasco sauce over the top, and wedges of sweet, ripe cantaloupe and a nice green salad on the side for a perfect balance of flavors and textures. My kids like this better with canned chicken, but I love the tuna. My husband requested the addition of minced, fresh jalapenos next time.  Serves: 8  – Per serving: 6.4 “digestible” carbs: 503 calories; 32g total fat; 28.4g total carbohydrates (5.5g fiber; 2.2g sugar); 26.9g protein** 

 ** I have stated the total carbs in the analysis, but discounted what they consider to be the “indigestible” portion. Most people seem to tolerate Dreamfields pasta well, but do take these adjusted numbers with a “large shaker of salt” and don’t overdo the Dreamfields unless/until you test its effects on YOURSELF thoroughly VARIATIONS: Streamlined assembly variation: Do not pre-cook pasta. Double amount of“milk” (water and half/half mix). Bake at 400 F instead of 375; increase baking time to one hour and fifteen minutes. Remove foil at that time and test the noodles. When the noodles are tender, you may either serve immediately, or return pan to oven, uncovered, to lightly brown the top. Adds about 20 calories and 1/2 carb per serving. Carbsaver Variation: 9.1g net carbs Substitute 1 head, about 5 cups, cooked cauliflower for the pasta. Per serving – 454 calories; 31.7g total fat; 17.2g carbohydrates (8.1g fiber; 6.7g sugar); 27.1g protein Whole Wheat Pasta Variation: 24.9g net carbs calculated using Hodgson Mill Whole Wheat Spirals: 550 calories; 32.2g total fat; 32.9g carbohydrates (8.0g fiber; 2.2g sugar) 30.2g protein

Go ahead, “Join the Club” today and get INSTANT ACCESS to all the mouth-watering recipes above for just $10! (must be registered and logged in to the FORUM to access subscription page. This is for YOUR protection, as there are no refunds on online subscriptions. Please make sure everything works as expected BEFORE you pay.)

Check out Club #2


About Karen

Less than a year after starting a low-carb diet, I was TEN SIZES and SIX HUNDRED cholesterol points lighter! Now, YEARS later, (I am into "decades" now) I STILL love and live a low-carb life! Interests I have TWO grand-angels now, a husband of 24 years, and two kids, one of whom is grown and making those grandbabies (my girl), the other still in school (my boy). I do everything for the office end of my husband's electrical contracting business, as well as everything for my website(s), and am fortunate enough to (read that: I worked my butt off so I could!) live in the beautiful Vail Valley of Colorado. When I can find a spare minute, which isn't that often, I like to ride my big bad motorcycle or ski, depending on the weather.
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One Response to Online Recipe Club 1

  1. Debi says:

    Do it! These you won’t find in the cookbooks : )

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