RECIPES AND CARB COUNTER
	Eat your way to better health, losing weight, and/or controlling your Diabetes! IF YOU DON'T FIND AN ANSWER TO YOUR QUESTION THAT YOU HAVE TYPED INTO THE SEARCH ENGINE, PLEASE FEEL FREE TO E-MAIL ME AND I'LL TRY TO FIND IT FOR YOU.

STEAK, BEANS & SLAW

1 package pinto beans (complex carbohydrates which impact the blood sugar slowly. These beans are packed full of vitamins and minerals and can be eaten by diabetics.) Soak dry beans overnight and change water a few times to get gas out of them. Boil until tender. Add onion, vinegar, oil, salt and pepper for recipe shown. You can also mash and add a little water to remaining beans for burritos, or tostatos, made with low carb tortilas. 1 cup of cholesterol lowering fiber nets 58.8% of daily fiber intake. 15 carbs per one cup cooked. Broccoli slaw in recipe is 3 carbs made with Ranch Dressing, or 2 carbs with vinegar and oil.

BEAN BURRITO

Use 1/3 cup of left over beans in the above recipe "Steak, Beans & Slaw" and heat up. You can mash them or use them whole like I did. Spread on low carb tortilla, cover with shredded cheese, hot sauce or salsa and microwave so cheese can melt. You can also roll these like a burrito or leave them flat and add a little lettuce and tomato, if desired. Each one has 11 carbs and makes for a great snack or add some sugar free jello and whipped topping for a nice lunch.

SPAGHETTI AND SAUSAGE
	1 serving of Dreamfield Spaghetti (approx. 1/2" stack of dried pasta) Your favorite Marinara Sauce 2 Smoked Sausage Links Broccoli Slaw with Ranch Dressing Cheese for topping This entire dinner is 15 carbs or 11 carbs without the two sausage links. You can substitute the sausage links with meatballs or meat spaghetti sauce.

CHICKEN FAJITAS

Chicken breast cut into squares or strips 2 bell peppers sliced (this picture shows 3 kinds but I only had a half of one color and not quite a half of another one.) 1 sliced medium onion 1 package Fajita Seasoning Mix (can use Sweet & Sour, or Terriyaki). 1/2 cup water Slightly brown and cook chicken (covered). Add onions and peppers, seasoning and water and let cook down. This bowl is deeper then it looks and recipe can serve 3 people, 28 carbs for entire recipe or 9 carbs per serving. A good meal to have with a piece of low carb bread and butter, cottage cheese, or a salad or coleslaw. Very filling.

MUSHROOM HAMBURGER

This delicious dinner is just a combination of items taken from other recipes on this page. The butternut squash is covered with the cinnamon butter explained in the "Sweet Potato Muffin" recipe, the hamburger from the "Mix and Match" recipe and my favorite side dish of fried fresh vegetables. Another suggestion would be to make a hot hamburger open face sandwich using a piece of low carb or whole grain bread. The mushroom gravy would add a real treat to it, but you would have to add on another 6 or 7 carbs depending on the bread. Recipe as shown is <12 carbs.

MACARONI SALAD AND TURKEY

Dreamfield's macaroni, penne, spaghetti, and elbows, etc. have 5 or 6 carbs, per serving. In this recipe I used the penne (5 carbs), adding raw vegetables that I had in the house, onion, thin slices of turkey, and mayonnaise. You could add walnuts for added texture. It makes for a good low carb lunch with a piece of buttered low carb or whole grain bread, and some sugar free jello and whipped cream.

SCRUMPOUS PORK CHOPS
	Everything on this plate is strictly low carb, healhy, and very filling. Two pork chops and a combination of fried carrots, onions, green pepper, and summer squash. Since there are hardly any carbs to speak of, you most definitely can add some low carb bread and butter or a nice dessert with it.

CINNAMOM TREAT
	1 low carb tortilla Spread cinnamom butter spread (in the Sweet Potato recipe below) Spread topping on tortilla and put in toaster oven and toast until spread is melted. Take a knife and make sure some of the spread is all over the tortilla. Cut with a pizza cutter and have a wonderful sweet treat. This is also good on low carb toast, or melted on carrots, sweet potatoes or squash. 5 carbs.

SWEET POTATO MUFFINS

1 tbsp. Lemon juice 1 stick room temperature butter 2 eggs 1 cup fat free or regular half and half or heavy cream ¼ cup canolla oil 1 cup mashed sweet potato (approx. 1 thick potato) ¼ tsp. Salt 4 tsp. baking powder 1 tsp. allspice 2 tsp. cinnamon ¾ cup Splenda 1 ¼ cup soy flour walnuts Preheat oven to 35 degrees. Sift all dry ingredients. In another bowl cream Splenda and room temp. butter and then add eggs and oil. Mix everything together and add sweet potato and lemon juice and mix well. Add a handful of crushed walnuts and put two heaping spoonfuls of batter in baking cups in a muffin pan. Bake for approx. 25-30 minutes. Recipe makes 15 muffins at 6 carbs each. Muffin on right side has frosting on it. Cinnamom Butter Spread 1 tbsp. Cinnamom 2 tbsp. Water 2 tbsp. Splenda 1 stick room temperature butter Ingredients not listed above. Blend until very smooth. Frosting will last about one month in the refrigerator and is also very good on toast.

EASY MIX AND MATCH

This recipe can be changed by using different ingredients. You can use frozen/fresh chicken wings, thighs, strips, hamburger patties, meatballs, pork steaks or ribs and add one bag of frozen/fresh vegetables. Line baking dish (for easier cleaning) and bake covered at 350 degrees for 1 to 1 1/2 hours. Uncover and broil until meat just starts to turn a nice brown. (This recipe was made with Hot Wing Sauce.)

1 Can mushroom soup - 19 carbs for entire baking dish 1 package dry Taco Spice Seasoning - 24 carbs per baking dish 1 package Teriyaki Sauce Mix - 45 carbs per baking dish 20 carbs for 3/4 cup of Hot Wing Sauce per baking dish. Can get two or three servings from entire recipe so make sure to divide carb amount by servings. (These three hamburger patties and meatballs were made with mushroom soup.)

CHICKEN NUGGETS AND ZUCCHINI

Chicken breast cut into small sizes 1/2 cup almond flour 1 egg 2 zucchini (geen) 2 zucchini (yellow) 1 small onion sliced 2 tsp. ketchup 2-3 tablespoons water Seasonings: Salt, pepper, dill Cut breast into small pieces or long slices for strips and dip in beaten egg and almond flour. Fry in olive oil until done. Slice yellow and green zucchini and onion. Brown and then cook till tender with seasonings, ketchup and water. The dill gives it a nice refreshing taste. Serve with piece of multigrain low carb bread and 2 tablespoons of Ranch Dressing for dipping the chicken. Recipe is for one serving as seen. If cooking for 2 or more adjust recipe upwards. 12.5 carbs.

MEATLOAF WITH A NEW TWIST

1 pound hamburger 1 cup frozen or fresh mixed cauliflour, broccoli, carrots cubed into small pieces 1 small onion chopped 2 slices low carb bread 1 egg 2 tablespoons of milled flax seed Seasonings 2/3 can of tomato sauce (8 oz can) Mix hamburger, seasonings, vegetables, egg, onion, and take bread and soak with water and then squeeze out water, and add 2 tablespoons of flax seed and mix. Cover with seasoned tomato sauce. Bake at 350 degrees for about 1 1/2 hours. 18 carbs for entire meatloaf. Cook 3 cups green beans, 1 5 oz. can of sliced or halfed water chestnuts, strain and add onions browned in butter. You can substitute walnuts instead of water chestnuts. 8.5 carbs per serving. Cook mini 3 cups of mini carrots and mix in 4 teaspoons of packed Splenda Brown Sugar and butter. 5 carbs per 1/2 cup.

PORK STEAK DINNER

2 pork steaks or 4 hamburger patties 1 can Cream of Mushroom Soup 1/2 onion 1/4 cup water Seasoning to taste Put pork steaks (or hamburger patties) in baking pan and add onion, Cream of Mushroom Soup, 1/4 cup water, and seasonings and bake for 1 1/2 hours (covered) at 350 degrees. You can start with frozen meat. Serve with brocislaw or salad with favorite dressing. This brocislaw has Ranch Dressing. Salad and meat have <6 carbs. A small sweet potato can be used occasionally because it has a lot of fiber and does not impact the glucose level quickly. One cup of sweet potato has a 17 glycemic load. This recipe is also good with any type of squash, zucchini, egg plant or mixed vegetables and still be within the carb range needed.

SPICY CHICKEN AND VEGETABLES

Frozen chicken breasts or tenders, Hot Wing Sauce, Frozen mixed vegetables, Seasoning to taste, Approx. 1 tbls. ketchup Preheat oven to 350 degrees. Cover frozen chicken breast/tenders with Hot Wing Sauce (I use Louisiana Supreme). Bake for 1 1/2 hours covered with Reynolds Wrap or lid to baking dish. Take cover off and broil for a few minutes until slightly browned. Slightly brown frozen vegetables in olive oil, add seasonings, little ketchup, and a small amount of water and cover and cook till vegetables are soft. Dip in Ranch Dressing. Less then 6 carbs per serving.

LAZY CHICKEN SOUP

You can make your normal chicken soup or do it the lazy way like in this recipe. 1 qt. fat free chicken broth 1 cup water 1 tsp. chicken bouillon Salt and pepper to taste 3 chicken breasts or 4-5 chicken tenders 1 small package mini carrots 1/4" Dreamfield spaghetti broken into noodle size 1 stalk of celery, sliced 1/2 medium onion Boil until carrots and chicken are tender. 1 piece low carb bread with butter 1 to 1 1/2 cup shredded lettuce 5 olives 1/4 stalk celery, sliced 2 tbsp. Ranch Dressing Picture shown has <14 carbs. You can easily get 5 bowls of soup by using this recipe. 32 oz. carton of broth only has 4 carbs total, 1 carb in bouillon, 2.5 carbs in noodles.

CHICKEN ALFREDO SQUASH

1 medium spaghetti squash 1 clove garlic or tsp. of chopped garlic 1 1/2 cups grated Parmesan Cheese 1/4 cup chopped parsley 1 cup heavy cream 4 tbsp. butter Salt and pepper at discretion Cut squash in half and cover with water and cook for approx. 20 min or until tender to the point where the fork will pull apart strands. Melt butter and add cream and reduce heat for about two minutes. Add garlic, cheese, parsley and spices and whisk until smooth. Cut chicken breast or tenders into bite size pieces and cook covered in a little Olive or Cannola Oil until tender. Mix chicken and sauce together and pour over, or mix through squash strands. Served with green beans, mixed with onion and cooked in butter, and side salad. Corn muffins are Atkin's mix. <15 carbs.

LEMON PIE

1 reg. size instant sugar free vanilla pudding 1 3/4 cups milk (Vanilla Soy or Hood's Low Carb Milk) 1 tub Lemon Crystal-Lite 3/4 whipped topping (8 oz size) 1 pie crust Add pudding and milk and whisk until thickened, and mix in Crystal-Lite. Fold in whipped topping. CRUST Grind almonds or walnuts, add 1 or 2 packets of sweetener depending on how sweet you want it, a little melted butter and mix like you would a "Graham Cracker" crust. Pat into pie pan and bake in 350 degree oven for about 5 minutes or until outer edge just starts to brown a little. Let crust completely cool before adding in filling. This is also excellent with Raspberry Crystal-Lite.

BREAD & BUTTER PICKLES

1 cup white vinegar 1/2 cup water 1 cup Splenda 1 medium onion, sliced thin 1 tsp. Garlic Powder 1 tsp. Mustard Seeds 1/2 tsp. Turmeric 1/2 tsp. Celery Seeds 4 sliced pickling cucumbers Mix vinegar, sugar, water and seasonings in microwave bowl. Stir in onions and cucumbers. Microwave for 6-7 minutes on high and then take out and stir. Microwave for another 3-4 minutes, remove and let cool on countertop. Cover and refrigerate overnight.

POT ROAST
	Make your favorite "Pot Roast" and serve with a side of green beans, with melted butter and seasoning, a salad, 5 mini carrots, cooked celery and a piece of low carb bread and butter for <16 carbs. If you need a dessert with this meal, try a cup of "Diet Jello".

PIZZA

1 low carb tortilla 5 slices of pepperoni Mozzarella Cheese to suit your taste 3 chopped black olives (or green pepper) Italian Seasoning Extra Virgin Olive Oil 1/2 thinly sliced Romano tomato (Can use 2 tbsp. pizza sauce instead of tomato) Slightly oil tortilla and add a little Italian seasoning. Bake at 475 for a few minutes only so it doesn't become soggy. Add toppings and put back in oven for about 2 minutes until it looks ready. See Slideshow Flash for visual instructions. <10 carbs.

ROOT BEER FLOAT
	1 can diet root beer (or any flavor you like) 4-5 ice cubes 4 tablespoons heavy cream Put in blender until it foams. <1 carb>

QUESADILLA
	2 whole grain wheat tortillas 2 ounches chedder cheese 2 tbsp. green salsa Cover tortilla with cheese and salsa, top with other tortilla and bake in microwave a few minutes until cheese is melted. You can also add shredded chicken if you want. 12 carbs.

PITA AND EGG SALAD
	1/2 whole grain pita 2 eggs 2 tbsp. Mayonnaise Salt and pepper Cubed celery Lettuce leaves Mix eggs, celery, seasonings, and mayo. Put lettuce leaves and fill pita pocket. Serve with 7 dill chips and 3-4 radishes. 10 carbs. Also good with tuna fish, or deli meats which are allowed. 2 pieces L.C. bread, 17 carbs 2 L.C. torillas, 11 carbs 1 whole pita pocket, 15.5 carbs

CORNED BEEF
	2.5 lbs of corned beef Mini carrots 3/4-1 head cabbage 1 onion Turnips if you want instead of potatos Cook meat, carrots, cabbage, onion, and turnips till done. From 2.5 pounds of meat you can get 5 servings. Serve with 5 mini carrots, cabbage and turnips, low carb bread and butter, and a little ketchup if you want. 22.5 carbs.

LAZANGNA

1 lb hamburger 1/2 chopped onion 16 oz. low fat small curd Cottage Cheese 4 cups Mozzarella Cheese 3/4 cup Parmesan Cheese 2 cups Riccata Cheese 1 large and 1 small cans of tomato sauce Cabbage leaves to make two layers Lots of Italian seasoning Salt and pepper Brown onions and hamburger and add sauce and spices. Make layer of cabbage leaves, cover with 1/2 of the cottage and 1 1/2 cup Mozzarella cheese, 1 cup Riccata cheese, 1/4 cup of the Parmesan and part of the meat sauce. Make a second layer and do the same thing. Cover with remaining meat sauce and bake at 350 in a 10"x13" glass pan Spray pan for easy cleaning and no sticking. Bake for 1 1/2 hours, COVERED. UNCOVER and add the remaining Mozzarella and the last 1/4 of the Parmesan cheese to top and bake another 15 minutes. <10 carbs per six servings from a 10"x13" pan.

WRAPS

3 whole wheat burrito size tortillas 6 oz. cream cheese Vegetable flavored Ranch Dressing 6 pieces of deli turkey breast Lettuce leafs 1 large cucumber 6 oz. cubed cheddar cheese Spread cream cheese, lettuce leaf, and turkey breast on tortillas and roll. Cut into 5 or 6 pieces, each roll. Serve with cucumber, cubed cheese and Ranch Dressing. 14.1 carb for 1 whole tortilla, with cheese and cucumbers. The cook got into some of the tortilla rolls or there would be more in the picture.

COUNTRY RIBS

1 small package baby carrots 1 package country style ribs 3/4 head cut cabbage salt, pepper and garlic powder 1/2 onion 1 can tomato soup or 1 can tomato paste Water to almost cover ingredients Spray 10"x13" pan and put in all ingredients and bake for 3 1/2-4 hours at 375. Cover pan with foil. CUCUMBERS AND SOUR CREAM 1 cucumber 2 tablespoons sour cream Salt and pepper 1 cap of vinegar Four large portions made with tomato soup, including cucumber salad <18 carbs Four large portions made with tomato paste, including cucumber salad <13 carbs.

CITY CHICKEN

1/2 to 1 pound of veal 1/2 to 1 pound of pork (depending on size of family) 1 to 2 beaten eggs depending on how much meat you use I/2 can Asian vegetables 1 sliced tomato 2 tablespoons Soy Sauce Salt and pepper to taste Enough ground pork rinds, Atkins Bake Mix, crushed almonds, or Soy Flour to bread meat. NOTE: If you are on a tight budget, because veal is expensive, you can use all pork. For the real thrifty, a lot of stores sell what they call "mock" city chicken which is ground up pork. Most grocery stores sell or will give you the skewers. Cut meat into bite size pieces and alternate putting the veal and pork on to the skewer. Dip in Soy Flour or Atkin's Bake Mix, egg, and then dip in ground up pork rinds, or even crushed almonds (which I use a lot for breading). Fry until done and serve with canned Asian vegetables. I always add 2 tablespoons of Soy Sauce for a stronger taste. Slice a tomato or other vegetable and serve with your favorite low carb drink. This picture shows decaffinated coffee with a non-fat creamer and 1 package of sweetener. It also shows only 3/4 cup of the vegetables since I didn't think I could eat a whole cup. <12 carbs>.

HOT TURKEY SANDWICH
	2 pieces low carb bread 4 thin slices of turkey breast 1/3 can turkey gravy 1 - 1 1/2 cups salad vegetables 2 tablespoons dressing Stack bread, turkey slices and gravy and put in microwave to heat. Serve with a healthy salad and your favorite dressing and low carb drink. 19.5 carbs.

SCRUMPTOUS SALAD

1 1/2 cups mixed salad vegetables 2 slices deli ham, salami, turkey and/or roast beef 2 slices Munster cheese 2 tablespoons Ranch Dressing 1-2 tablespoons unseeded sunflower seeds 1 piece of sausage or hot dog 1 piece low carb whole wheat bread and butter Cut meat and cheese into bite size cubes, pile on top of mixed salad vegetables, add dressing and sunflower seeds and serve with bread and butter and your favorite low carb drink. - <12 carbs.

SAUSAGE LUNCH
	1 medium link fried sausage 3 radishes 1 piece low carb bread and butter 3/4 cup green beans with butter Salt and pepper to taste Enjoy a healthy hot meal with your favorite low carb drink. <15 carbs.

FRIED CHICKEN DINNER

1 chicken 1 small bag mini carrots 4 cups chicken broth 2 cups water 1 1/2 small onions 1/8 head cabbage 1 pepper (red, green, yellow) Salt, pepper, and garlic to taste I like to use Oregano in my vegetables 1 Tomato 1 zucchini Boil chicken, 1/2 onion, cabbage and mini carrots and cook till done (you can add celery if you want). In a frying pan, add cannola or olive oil and fry 1 thinly sliced onion, and cut up peppers and zucchini (cauliflower is also good in the mix). Fry until tender as you like. If you want them softer, put a lid on the pan. Split breast in two as well as legs and thighs, butter and put in boiler or toaster oven broiler until a nice brown color. I left my cabbage and carrots in my soup, but if you want noodles, use a can of bean sprouts (6 carbs, per can) or Shirataki noodles (which will take on the flavor of the soup and also has 6 carbs per bag). Total recipe has 35 carbs for four servings. If you add the bean sprouts or Shirataki noodles, add another 6 carbs for a total of 41 for the entire dinner, or just over 10 carbs per dinner for four servings.

WALNUT SALAD AND CHICKEN SAUSAGE
	2 cups mixed salad vegetables 1/4 cup walnuts 2 tablespoons Ranch Dressing 1 chopped small tomato 1 link chicken/tomato sausage Add largely chopped walnuts (or any other nut you like) to a regular salad and get the crunch that you miss with croutons. A dab of mustard along with a link of chicken/tomato sausage completes a nice meal. <10 carbs.

MACARONI AND CHEESE

1/2 cup dry Dreamfield Elbow Macaroni 1 tablespoon butter 1/2" Velveeta Cheese, chopped 1/2 sliced cucumber 1 heaping tablespoon sour cream 1 splash of vinegar salt, pepper, and dill Ground up pork City Chicken sticks ground up pork rinds or almonds 1 beaten eggs Enough soy flour to cover mock chicken 1 Diet Jello Grind up pork and roll and insert city chicken stick. Roll in soy flour, egg, and ground up pork rinds or almonds and season. Fry until golden brown. Slice cucumber and mix with sour cream, salt, pepper, and dill. Cook Dreamfield Elbow macaroni (5 carbs per serving - shown in picture) When cooked, 1/2 cup dry pasta really expands, drain and add melted cheese, butter, and seasoning. Serve with Diet Jello <14 carbs

PASTA AND MARINARA SAUCE

1/2 cup dry Dreamfield elbow pasta - serving size shown in picture 1/2 can small tomato sauce Garlic, salt, pepper, and Italian seasoning to taste Little olive or cannola oil 2 tbsp. Parmesan Cheese Find pepper, onion, zucchini recipe and cucumber and sour cream recipes in above menu. Brown onion in oil and add tomato sauce, seasonings and add to cooked pasta. Sprinkle Parmesan Cheese on top and enjoy. <12 carbs.

BBQ BEEF OR PORK RIBS

Country style pork or beef spare ribs 2 tbsp. low carb BBQ sauce, per piece 1/2 cup cottage cheese 1/4 bag (12 oz bag) of Broccoli Cole Slaw 1/2 cup canned carrots Vinegar and oil for Cole Slaw Butter for top of carrots Salt and pepper to taste Boil country style pork or beef spare ribs until soft. Tranfer to pan, cover with Low Carb BBQ sauce and bake at 375 degrees until sauce is done to your liking. Serve with Cole Slaw, cottage cheese, carrots and your favorite drink. 17 carbs.

SANDWICH FOR LUNCH
	3 pieces roast beef, turkey, or ham 2 slices low carb whole wheat bread 1/2 cup cottage cheese 2 dill pickles or 5 or 6 olives Salt and pepper for cottage cheese for your taste This is a simple and fast lunch with less then <20 carbs.

Fruits
	Many doctors will tell you to eat fruit every day, but if you are on a carb diet some are better than others. Once you start adding on additional carbs, you may want to consider these are they are the lowest in sugar and/or have a low glycemic index. Strawberries Cranberries Raspberries Blackberries Blueberries Grapefruit Melons Apricots Pears Peaches Apples

A FEW TIPS  1. Instead of making a large cake, which is tempting to get into all the time, use small loaf pans and keep one out to eat and freeze the other two for another time. Use mini muffin pans instead of the regular size muffin pan and eat three small ones and even get less carbs. They will be enough to satisfy a craving. Do the same for pie. Make tarts instead.  2. Always refrigerate low carb desserts and breads, tortillas and buns. They will last quite awhile in the refrigerator.  3. With all the new low carb foods on the shelves of local grocery stores, you shouldn't have a problem finding the foods you enjoy. If, however, they don't carry a certain item, check out your local health food stores.  4. If you work, cook soups, stews, lasanga, etc. on the weekends and put them in the freezer so you are not tempted to grab something unhealthy when you come home, tired from work.  5. Munch on salami, Slim Jims, or jerky while watching television. Also, nuts, berries, sugar free jello (with whipped cream), sugar free pudding, soy nuts, pumpkin seeds, and my favorite, sunflower seeds are good snacks. If you like pork rinds, dip them in a nice dipping sauce. Most dips made with sour cream are low in carbs. Cheese sticks or just regular cheese will fulfill the "munchies", if you do not want to invest in the snacks off the internet, like chips, which tend to be a little expensive. If you like tortillas chips, I would recommend buying the low carb tortillas off the web because they are not expensive and you can just cut them in triangles and quickly fry and salt them.  6. You can make your own cheese crisps. You must use artificial cheese, not the real cheese, and make small piles, just a little bit bigger then a quarter, and lay them on a sheet of parchment paper (they tend to stick on anything else and most grocery stores carry the paper in the baking section). Put them in the microwave for just a minute or two until they melt and get some brown spots. Depending on the strength of your microwave, test one or two first to see how much time it will take. For additional flavor, add seasonings or the Ranch Dressing mix that is sold in packages, or some sesame seeds. The cheese will become very crispy and makes a delicious item to snack on.  7. If you are interested in recipes such as lasanga, cupcakes with creamy frosting, nutty meatballs, muffin and cake recipes, jams, bread and butter pickles, stuffed peppers, side dishes, main courses, and other deliciously healthy recipes, please feel free to e-mail me with a recipe or a substitute you are looking for and I will get back with you shortly.  8. Do not, I repeat, do not go hungry. As funds permit, stock your kitchen pantry with as many low carb mixes, flours, and pastas, etc. as you can. Once you stop eating all the carbs your body is use to, you will notice a significant decrease in your appetite. When it comes to the few items you must give up, you won't even miss them as you learn to change your way of shopping, cooking, eating, and substituting them with other foods.  9. The enemies of your body are not the healthy fats and oils, the calories, and the desserts - THEY ARE CARBOHYDRATES! Take advantage of all the low carb cooking and recipes on the cooking network on cable, or on the internet. One of my favorites is http://www.foodtv.com. Simply scroll down to "Low Carb and Loving It" CARB COUNTER Meats 1 beef jerky - 2.6 carbs  6 oz. calf liver - 10.4 carbs  6 oz. corned beef brisket - 0.3 carbs 2 oz. beef frankfurter - 1.1 carbs 6 oz. deli roast beef - 2.3 carbs 6 oz. chicken - 0.1 carbs 2 oz. chick/turkey sausage - 0.3 carbs 6 oz. turkey - 0.1 carbs 3 pieces bacon - 0.1 carbs 3 pieces Canadian bacon - 0.9 carbs 2 oz. kielbasa - 0.8 carbs 2 oz. pork frankfurter - 1.4 carbs 2 pieces pork sausage - 2.0 carbs 6 oz. of all other meats - 0.0 carbs Lunch Meats 3 oz. beef bologna - 0.7 carbs 3 oz. beef salami - 2.4 carbs  3 oz. beef pastrami - 2.6 carbs 3 oz. deli ham - 1.5 carbs  3 oz. pork bologna - 0.6 carbs 3 oz. turkey bologna - 0.8 carbs 3 oz. turkey breast - 0.0 carbs 3 oz. turkey roll - 0.5 carbs Seafood 6 oz. canned clams - 8.7 carbs 3 oz. salted cod - 26.4 carbs 6 oz. lobster meat - 2.2 carbs 6 oz. mussels - 8.4 carbs 6 oz. oysters - 12.5 carbs 6 oz. scallops - 3.9 carbs 6 oz. squid - 7.0 carbs 6 oz. of all other seafood - 0.0 carbs Eggs 1 egg white - 0.3 carbs 1 egg yolk - 0.3 carbs 1 whole egg - 0.6 carbs Fats, Oils & Dressings 1 tsp. corn oil - 0.0 carbs 1 tsp. mayonnaise - 0.1 carbs 1 tsp. olive oil - 0.0 carbs 2 tbs. salad dressing, blue cheese - 2.3 carbs 2 tbs. salad dressing, Caesar - 0.5 carbs 2 tbs. salad dressing, Italian - 3.0 carbs 2 tbs. salad dressing, ranch - 1.4 carbs 2 tbs. salad dressing, thousand island - 4.8 carbs 1 tsp. sesame oil - 0.0 carbs Tofu & Creams Tofu, milk, cream 8 oz. soy milk - 1.2 carbs 4 oz. tofu, firm - 2.2 carbs 4 oz. tofu, silken - 3.2 carbs 1 oz. cream, heavy - 2.0 carbs 1 oz. cream, light - 0.8 carbs 1 oz. cream, sour - 1.0 carbs 1 oz. cream, whipped - 0.8 carbs 1 oz. cream, half-and-half - 1.2 carbs 1 cup milk, whole - 11.4 carbs Beans ½ cup baby lima beans - 14.2 carbs ½ cup black beans - 12.9 carbs ½ cup black-eyed peas - 12.3 carbs  ½ cup red kidney beans - 11.6 carbs ½ cup chickpea/garbanzo beans - 16.2 carbs ½ cup Great Northern beans - 12.5 carbs 2 tbs. hummos/hummus - 4.6 carbs ½ cup lentils - 12.1 carbs ½ cup navy beans - 18.1 carbs ½ cup pink beans - 19.1 carbs ½ cup pinto beans - 11.0 carbs ½ cup soybeans - 6.2 carbs Nuts and Seeds 2 tbs. almond butter - 5.6 carbs 2 tbs. almonds, slivered - 1.7 carbs 2 tbs. almonds whole - 1.4 carbs 6 chestnuts roasted - 24.2 carbs 2 tbs. hazelnuts, chopped - 1.0 carbs 2 tbs. hazelnuts, whole - 1.2 carbs 2 tbs. macadamia nuts - 0.9 carbs 2 tbs. peanut butter, natural - 4.8 carbs 2 tbs. peanut butter, regular - 4.3 carbs 2 tbs. peanuts - 1.8 carbs 2 tbs. pecans, chopped - 0.6 carbs 2 tbs. pine nuts - 1.7 carbs 2 tbs. pistachio nuts - 3.1 carbs 2 tbs. pumpkin seeds - 2.4 carbs 2 tbs. sunflower seeds - 1.5 carbs 2 tbs. walnuts, chopped - 1.1 carbs 2 tbs. walnuts, halves - 0.9 carbs Baking Products 2 tbs. all purpose white flour - 11.5 carbs 1 tsp. Atkins Thicken/Thin - 0.0 carbs 1 oz baking chocolate, unsweetened - 3.7 carbs ½ tsp. baking powder - 0.6 carbs ½ tsp. baking soda - 0.0 carbs 2 tsp. chocolate chips, semisweet - 12.0 carbs ½ tsp. cinnamon - 0.3 carbs ½ tsp. cocoa powder, unsweetened - 0.2 carbs 2 tbs. coconut milk, canned - 0.5 carbs 2 tbs. coconut, dried, unsweetened - 0.8 carbs 2 tbs. cornmeal - 0.0 carbs 1 gelatin, unsweetened - 0.0 carbs 1 tsp. ghee - 0.0 carbs 1 tsp. margarine - 0.0 carbs 1 tbs. molasses - 12.5 carbs 1 tsp. sugar, brown - 4.5 carbs 1 tsp. sugar, white - 4.2 carbs Grains ½ cup bulgur wheat- cooked - 12.8 carbs 2 tbs. cornmeal - 10.6 carbs ½ cup couscous, cooked - 17.1 carbs ½ cup hominy, cooked - 9.7 carbs ½ cup kasha, cooked - 64.8 carbs ½ cup millet, cooked - 26.8 carbs 2 tbs. oat bran, dry - 6.0 carbs ½ cup pearled barley, cooked - 19.2 carbs 1 cup popcorn - 4.6 carbs ¼ cup Quinoa grain, dry - 26.8 carbs ½ cup rice, brown, cooked - 20.6 carbs ½ cup rice, white, cooked - 21.9 carbs  ½ cup rice, wild, cooked - 16.0 carbs 2 tbs. wheat germ, toasted - 5.2 carbs Cereals 1-cup corn flakes - 23.4 carbs ½ cup cream of rice cereal, cooked - 13.8 carbs ½ cup cream of wheat, cooked - 14.3 carbs ½ cup oatmeal, cooked - 10.6 carbs 1 cup puffed wheat cereal - 10.5 carbs 1 cup raisin bran - 38.9 carbs 1 cup rice krispies - 22.5 carbs Pasta ½ cup noodles, egg, cooked - 19.0 carbs ½ cup pasta, spinach, cooked - 15.9 carbs ½ cup pasta whole wheat, cooked - 16.6 carbs ½ cup pasta/noodles, dry, cooked - 18.6 carbs 4 oz. pasta/noodles, fresh, cooked - 26.3 carbs Breads, Rolls and Crackers 1 bagel 2 ½ oz. - 36.3 carbs 1 biscuit 2 oz. - 26.6 carbs 1 blueberry muffin 2 oz. - 25.9 carbs 1 brand muffin 2 oz. - 19.8 carbs 1 breadstick, sesame, small - 2.1 carbs 1 corn muffin, 2 oz - 27.1 carbs 1 piece cornbread 2.5x2.5x1.5 - 20.7 carbs 5 crackers, butter-type - 49.8 carbs 5 crackers, rye waters - 31.6 carbs 5 crackers, saltines - 10.3 carbs 5 crackers, water - 9.4 carbs 1 croissant - 27.0 carbs 1 English muffin - 24.5 carbs 1 hard white roll - 28.7 carbs 1 piece Italian bread - 14.2 carbs 1 pita pocket bread, 6 ½ diameter - 32.1 carbs 1 popover - 10.1 carbs 1 piece pumpernickel bread - 10.7 carbs 1 piece raisin bread - 12.5 carbs 1 piece rye bread - 13.6 carbs 1 soft hoagie roll - 30.0 carbs 1 piece sourdough bread - 12.2 carbs 1 tortilla, corn - 10.8 carbs 1 tortilla, flour - 25.3 carbs 1 piece wheat bread - 10.7 carbs 1 piece white bread - 14.2 carbs 1 piece whole grain bread - 10.7 carbs Pancakes, Waffles & French Toast 1 piece French toast frozen - 18.3 carbs 1 pancake- frozen, ready to eat - 30.5 carbs 1 pancakes, homemade - 20.7 carbs 1 waffle, frozen, 4 square - 12.7 carbs 1 waffle, homemade, 7 diameter - 23.6 carbs Gravies & Sauces 2 tbs. barbecue sauce - 3.6 carbs ¼ cup gravy, au jus - 1.5 carbs ¼ cup gravy, canned (chicken, beef, turkey) - 3.0 carbs 2 tbs. hollandaise sauce - 0.3 carbs ¼ cup spaghetti/marinara sauce - 4.1 carbs ¼ cup sweet & sour sauce - 15.1 carbs 2 tbs. tartar sauce - 1.1 carbs 2 tbs. teriyaki sauce - 5.7 carbs ¼ cup tomato sauce - 3.5 carbs Cheeses 1 oz. American - 0.5 carbs 1 oz. Cheddar - 0.4 carbs 1 cup cottage cheese, creamed - 5.6 carbs 1 cup cottage cheese, uncreamed - 2.7 carbs 1 oz. cheese, creamed - 0.8 carbs 1 oz. cheese, feta - 1.2 carbs 1 oz. cheese, goat - 1.0 carbs 1 oz. cheese, jarlsberg - 1.0 carbs 1 oz. cheese, mozzarella - 0.6 carbs 1 oz. cheese, muenster - 0.3 carbs 1 oz. cheese, parmesan - 0.4 carbs 1 oz. cheese, provolone - 0.6 carbs 1 oz. cheese, ricotta - 1.6 carbs 1 oz. cheese, roquefort - 0.6 carbs 1 oz. cheese, swiss - 1.0 carbs Alcohol 12 oz beer - 12.5 carbs 4 oz. medium white wine - 0.9 carbs 4 oz. red wine - 2.0 carbs 1 oz. triple sec liqueur, 1 shot - 12.5 carbs All other alcohols, 1 oz. - 0.0 carbs Desserts & Pastries 1 piece cake, angelfood, 1/12 cake - 29.2 carbs 1 piece cake, chocolate layer, 3 oz. slice - 36.0 carbs 1 piece cake, coffeecake, 2 oz. slice - 28.9 carbs 1 piece cake, pound cake, 1 oz slice - 13.7 carbs 1 oz. chocolate, dark - 16.2 carbs 1 oz. chocolate, milk - 15.8 carbs 1 cookie, chocolate chip, ½ oz. - 11.9 carbs 1 cookie, peanut butter, 2/3 oz. - 11.4 carbs 1 cookie, sugar, ½ oz. - 10.1 carbs 1 doughnut, glazed - 25.9 carbs 1 doughnut, plain - 18.0 carbs ½ cup ice cream, chocolate - 17.8 carbs ½ cup Ice cream, fruit - 18.0 carbs ½ cup Ice cream, vanilla - 15.6 carbs 1 piece pie, apple, 1/8 of 9 pie - 55.3 carbs 1 piece pie, cherry, 1/8 of 9 pie - 66.6 carbs 1 piece pie, lemon meringue, 1/5 of 8 pie - 52.0 carbs 1 piece pie, pecan, 1/8 of 9 pie - 57.6 carbs 1 piece pie, pumpkin, 1/8 of 9 pie - 36.7 carbs Snacks 10 pieces potato chips - 9.7 carbs 10 pieces pretzels - 45.6 carbs ½ oz. soy nuts - 2.0 carbs 10 pieces tortilla chips - 10.2 carbs Soups 1 cup broth, beef - 1.0 carbs 1 cup broth, chicken - 1.5 carbs 1 cup soup, black bean - 15.4 carbs 1 cup soup, chicken noodle - 8.6 carbs 1 cup soup, cream of potato - 16.7 carbs 1 cup soup, cream of tomato - 19.6 carbs 1 cup soup, minestrone - 10.3 carbs 1 cup soup, New England clam chowder - 15.1 carbs 1 cup soup, onion - 7.2 carbs 1 cup soup, vegetable - 17.8 carbs 1 cup soup, cream of mushroom - 8.0 carbs 1 cup soup, cream of chicken - 8.0 carbs Condiments 1 tbs. balsamic vinegar - 2.3 carbs  1 tbs. capers - 0.1 carbs 1 tsp. chili powder - 0.5 carbs 1 tbs. cider vinegar - 0.9 carbs 2 tbs. cranberry sauce - 13.1 carbs 1 tsp. cumin - 0.1 carbs 1 tsp. Dijon mustard - 0.5 carbs 1 dill pickle - 1.9 carbs 1 tsp. fish sauce - 0.2 carbs 1 garlic - 0.9 carbs 1 tbs. ginger, root slices - 0.8 carbs 1 tsp. honey - 5.8 carbs 1 tsp. horseradish, prepared - 0.4 carbs 1 tsp. jam - 4.5 carbs 1 tsp. jelly - 4.4 carbs 1 tbs. ketchup - 4.0 carbs 1 tbs. maple syrup - 13.4 carbs 1 tbs. miso paste - 2.6 carbs 5 olives, black - 0.7 carbs 5 olives, green - 2.5 carbs 1 tbs. pesto sauce - 0.6 carbs 1 tbs. pickle relish - 5.2 carbs 1 tsp. preserves - 4.5 carbs 1 tbs. red wine vinegar - 0.0 carbs 1 tbs. rice vinegar, seasoned - 3.0 carbs 1 tbs. salsa, green - 0.6 carbs 1 tbs. salsa, red - 0.7 carbs 1 tbs. sherry vinegar - 0.9 carbs 1 tbs. soy sauce - 0.9 carbs 1 tbs. soy sauce, low sodium - 1.2 carbs 1 tbs. Tahini - 2.5 carbs 1 tbs. white wine vinegar - 1.5 carbs 1 tsp. Worcestershire sauce - 0.9 carbs Herbs 1 tbs. basil, fresh - 0.0 carbs 1 tbs. chives, fresh - 0.1 carbs 1 tbs. cilantro (Chinese parsley) - 0.0 carbs 1 tbs. dill, fresh - 0.0 carbs 1 tbs. parsley, fresh - 0.1 carbs Fruit & Fruit Juices 1 apple, medium - 17.3 carbs ½ cup applesauce, unsweetened - 13.8 carbs ¼ cup apricots, dried - 21.3 carbs 1 apricot, fresh - 3.1 carbs 1 avocado - 4.8 carbs 1 banana, small - 21.2 carbs ¼ cup blackberries - 2.7 carbs ¼ cup blueberries - 4.1 carbs ¼ cup cantaloupe - 3.0 carbs 1/2 cup cherries - 11.2 carbs 1/4 cup cranberries, raw - 2.0 carbs ¼ cup currants, dried - 24.2 carbs ¼ cup figs, dried - 26.7 carbs 1 fig, fresh - 7.9 carbs ½ cup grapefruit juice, canned, unsweetened - 7.9 carbs 1 cup grapes - 15.8 carbs ½ grapefruit, pink - 9.5 carbs ¼ cup honeydew melon - 3.6 carbs ½ cup juice, apple - 14.4 carbs ½ cup juice, cranberry - 18.1 carbs ½ cup juice, grape - 18.8 carbs ½ cup juice, grapefruit - 10.9 carbs 1 tbs. juice, lemon - 1.3 carbs 1 tbs. juice, lime - 1.3 carbs ½ cup juice, orange - 13.2 carbs ½ cup juice, tomato - 4.7 carbs 1 kiwi fruit, small - 8.7 carbs ¼ cup mango - 6.3 carbs 1 nectarine - 13.8 carbs 1 orange - 12.9 carbs ¼ cup papaya - 2.8 carbs 1 peach, medium - 8.9 carbs 1 pear, medium - 21.1 carbs 1 cup pineapple - 19.2 carbs 1 plum - 7.6 carbs ¼ cup prunes - 23.6 carbs ¼ cup raspberries - 1.5 carbs ¼ cup seedless raisins - 31.0 carbs ¼ cup strawberries - 1.8 carbs 1 tangerine - 6.2 carbs ¼ cup watermelon - 2.6 carbs Vegetables 1 artichoke - 6.9 carbs 1 artichoke heart, marinated - 1.0 carbs 6 asparagus spears - 2.4 carbs 1 cup bok choi - 0.8 carbs ½ cup broccoflower - 1.5 carbs ½ cup broccoli - 1.7 carbs ½ cup broccoli rabe - 2.0 carbs 6 brussels sprouts - 7.6 carbs ½ cup cabbage, green - 1.1 carbs ½ cup cabbage, red - 1.1 carbs 1/2 cup cabbage, sauerkraut - 2.1 carbs ½ cup cabbage, Savoy - 1.1 carbs 1 carrot, medium - 5.1 carbs 6 cauliflower - 1.5 carbs 1 celery stalk - 0.8 carbs 1 tbs. celery, chopped - 0.1 carbs 1 chili pepper - 0.0 carbs 1 tbs. chilies, green, chopped - 0.0 carbs 4 oz. collards - 3.2 carbs ½ cup corn - 14.1 carbs 1 cucumber, English - 2.8 carbs ½ cucumber, small - 1.8 carbs ½ cup daikon - 1.1 carbs ½ cup eggplant - 2.0 carbs ½ cup eggplant, Italian - 2.0 carbs ½ cup endive - 0.4 carbs ½ cup escarole - 0.1 carbs ½ cup fennel - 1.8 carbs 1 cup greens, mixed - 0.4 carbs ½ cup jicama - 2.5 carbs ½ cup kale - 2.4 carbs 1 leek - 11.0 carbs 1 cup lettuce, butterhead - 0.7 carbs 1 cup lettuce, romaine - 0.4 carbs ½ cup mushroom, potobello - 1.0 carbs 2 tbs. mushrooms, dried - 6.0 carbs ½ cup mushrooms, fresh - 1.0 carbs 4 oz. okra - 5.0 carbs 1 onion - 7.5 carbs ¼ cup onions, green - 1.2 carbs ½ cup peas, edible podded - 3.4 carbs 1 cup peas, black-eyed - 35.5 carbs ½ cup peas, green - 6.5 carbs 1 cup peas, split - 41.4 carbs ½ cup pepper, green - 3.4 carbs ½ cup pepper, red - 3.3 carbs 1 pepper, jalapeno - 0.4 carbs ½ pepper, roasted - 2.0 carbs 1 potato, sweet - 19.2 carbs ½ cup potato, white - 13.9 carbs ½ cup pumpkin - 6.3 carbs ½ cup radicchio - 0.7 carbs 6 radishes - 0.5 carbs ½ cup rhubarb - 1.7 carbs ¼ cup shallots - 6.4 carbs 1 cup spinach, raw - 0.2 carbs ½ cup squash, acorn - 10.4 carbs ½ cup squash, butternut - 7.9 carbs ½ cup squash, spaghetti - 3.9 carbs ½ cup squash, summer - 1.4 carbs 1 squash, zucchini - 3.3 carbs ½ cup Swiss chard - 0.4 carbs 1 tomatillos - 1.3 carbs 1 tomato, plum - 3.2 carbs 1 tomato, small - 3.2 carbs ½ cup tomatoes, canned - 4.0 carbs 6 tomatoes, cherry - 3.6 carbs ½ cup tomatoes, chopped - 2.6 carbs If you have any questions or concerns, please feel free to e-mail:  joycerchy@yahoo.com. 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