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.

STUFFED PEPPERS

1 lb. hamburger 4 or 6 green peppers 1 14 oz. can diced tomatos 1 14 oz. can stewed tomatos 1 medium chopped onion 3 or 4 pieces of Kraft Velveeta 2% cheese Salt, pepper, garlic to taste Mix onion, hamburger, seasonings and mix with 3 or 4 pieces of Kraft cheese sliced about 1/2" thick and cut into squares. I cut my peppers in half but you can take out the stem and use the whole pepper, and stuff with mixture. I tend to like stewed and diced tomatos, but if you prefer you can use a can of tomato soup or tomato sauce or paste. Put in a large bowl and microwave for 40 minutes. The 2 cans of diced/stewed tomatos comes to 13 carbs for the entire recipe. Because there is nothing else in the dish that has a significant amount of carbs, you can easily eat a piece of flax, low carb, or whole grain bread. I just added a cucumber salad with a few grape tomatos, bacon bits, and walnuts, with Ranch Dressing. I topped it off with a glass of Rasberry Chrystal Lite.

FLAXSEED CEREAL

2 tbsp. milled flaxseed 2 tbsp. ground almonds or walnuts 2 pkgs. Splenda hot water Mix dry ingredients and add just enough hot water to make a cereal at the consistency of cream of wheat or oatmeal. Top with a little fat free half and half or whatever milk product you like. Eating flaxseed is the healthiest thing you can do for yourself, be it in cereal form, added to a salad, or mixed in other foods. 2 tbsp. of flaxseed will give you your daily recommended amount of fiber. Please read the article on the "Medical/Cooking Fact" page to see how and why flaxseed is so healthy.

FRITTERS
	1/2 cup Carbquick 3 eggs 1/4 cup Splenda 1/4 cup milk Heat oil (cannola or olive) in frying pan. Mix all ingredients until it is smooth and easy to spoon into pan. These cook rather quickly so make sure to turn them over. I included one with Splenda and 2 with my favorite sugar free jam for suggestions, but they are good just plain. Small thin pieces of apple can be added to the mixture.

HEALTHY SUMMER SALAD
	There is nothing better then a cold salad on a hot summer day. Remember the darker and brighter the color of a vegetable, the healthier it is. This salad is a combination of red lettuce, pepper, tomato, cucumber, bacon bits, walnuts, and Ranch Dressing. The nice thing about a salad is that you can use or not use anything to your liking. For more fiber, you can also add 2 tbsp. of milled flaxseed.

PEANUTBUTTER BALLS

1/2 cup creamy peanut butter 1 - 8 oz room temperature cream cheese 1/2 tsp. cinnamon 1/4 cup Splenda 1/4 tsp. vanilla Crushed almonds, walnuts, or any other nut you may like. Combine all ingredients except for the nuts and mix with electric mixer. Chill for a minimum of 1/2 hour and roll into size of a walnut. Roll balls into crushed nuts (this photo shows the coarse almonds), and chill until served. I haven't tried it yet but I would believe that even the crunchy peanutbutter would be good.

FLAXSEED FLAT BREAD

6 med. beaten eggs ½ cup water 1/3 cup oil 1 tsp. Salt 1 Tbsp. baking powder 2 cups flaxseed 3 packets of sweetener Preheat oven to 350 degrees. Spray oil on parchment paper. Mix all dry ingredients and add eggs, oil, and water. Let mix rest for about 5 minutes. Spread approx. 1/2” thick and bake for about 20 minutes or until you can press down on top and it feels firm. Flaxseed has 2,400 miligrams of Omega-3, per serving, or two tablespoons. Flaxseed is all fiber so it is wonderful for your intestinal track. Adding a little sugar free raspberry jelly on a piece of this flat bread is a real treat. The photo is 1/2 of the recipe.

BAR-B-QUE MEATS

Bake chicken breasts, tenders, or ribs until almost done. Frozen meat works well if you cover your baking dish with Reynolds wrap to steam the meat). 1 small minced onion 1 small 6 oz. can tomato paste 1 can of water 1/4 cup oil 3 Tbsp. mustard 2 Tbsp. Worcestershire Sauce 1/2 tsp. garlic powder 2 Tbsp. bacon bits 1 can diet cola 1 Tbsp. vinegar 2 Tbsp. brown sugar Splenda 2 Tbsp. Sugar free artificial honey Put all ingredients in pan and simmer for 30 minutes. Sauce will thicken a little as it cooks down. The nice thing about this recipe is there is enough to cover ribs and chicken. If you want it a little spicier, you can always add more Worchestershire or your favorite hot sauce. If you do not have bacon bits, fry 3 strips of bacon and use the drippings in place of the oil.

FLAT TACO ON LC TORTILLA
	1 pound hamburger, lightly browned 1 pkg. taco seasoning 3/4 cup water Mozzerella cheese Salsa or hot sauce Brown hambuger and add seasoning and water and cover until it cooks down. Spread on low carb tortilla (5 carbs) and top with cheese, salsa/and or hot sauce. Put in microwave just until cheese melts. Serve with a vegetable. Picture shows cucumbers in Balsam vinegar.

TOMATO/FETA SALAD WITH GRILLED CHICKEN
	1 tomato cut up Handful of Feta Cheese Ranch Dressing Seasoning to taste Grilled chicken This is a very low carb and perfect lunch/or dinner on a hot summer day. You can easily add a handful of walnuts, or chopped onion into the salad for a crunchier taste and more protein. Spluge by topping it off with one of the desserts listed on this page.

HOT PORK SANDWICH

4 thick pork chops 1 can mushroom soup 1/2 can water 1/4 sliced onion Salt, pepper, garlic to taste 1 slice low carb or whole grain bread (6 carbs) Bake pork chops and other ingredients at 400 degrees until tender. Cover baking dish with Reynolds Wrap so meat will steam through. You can easily replace the pork chops with hamburger patties or chicen tenders. Add a handful of walnuts (or almonds), your seasonings and butter to green beans for a little crunch and extra flavor. Cut up a small to medium tomato and mix with Feta Cheese and Ranch Dressing. Season to taste. Entire meal is <18 carbs>

HOT DOGS AND VEGGIES
	Olive oil for pan 1 sliced small tomato 4 strips of diced pepper Sliced broccoli (about 3-4 buds) Sliced cauliflower (about 3-4 buds) 1/4 sliced onion 2 hot dogs 2 squirts of ketchup Approx. 1/8 cup of water Cook all ingredients, incuding the hotdogs in a covered pot. As the juices join together they will add a fantastic taste to your hotdogs.

FILLING BREAKFAST

Instead of going through the trouble of making and folding an omlet, let it spread out across the pan. I used 3 eggs, onions, chopped pepper, chopped ham pieces, chopped broccoli, and shredded cheese. Add seasoning to taste and mix all together in a bowl. By adding a lid to your pan, the egg/cheese will make a nice browned bottom, adding extra flavor. This will easily be enough for two people as it is extremely filling. Because it is so low carb, you can easily add a piece of low carb or true whole grain bread (6 carbs) to finish off the breakfast treat.

ALTERNATIVE SALAD

To my diabetic readers, try alternating full meals with various salads for lunch or dinner. Often people associate lettuce for salads, but don't forget about egg salad, turkey or chicken salad, ham salad, tuna salad, macaroni salad (made with Dreamfield Pasta) using lettuce or other greens like raw spinich or cabbage for a base. Often if my last test is higher then what I want it to be, I'll turn to a salad for my next meal to even out the day. Purple or green cabbage sliced Diced red, green, orange or yellow pepper Diced cucumber and tomatos Few green or black olives Cut slices of ham, salami, or turkey Handful of shredded cheese Dressing, salt, pepper. The brighter and darker the colored vegetable, the healthier. You can also put some egg slices or cauliflower (like I did) in or around the salad, or even break up a low carb tortilla or walnuts for some "crunch". Very low carb and very filling.

TACOS

1 pound hamburger 1 pkg. taco seasoning 3/4 cup water Low carb taco shells Sliced tomato, lettuce, 2% grated cheese Hot sauce to taste Brown hamburger slightly and add taco seasoning, 3/4 cup water and cover and let steam until sauce thickens and reduces. I made 3 tacos here for a total of 12 carbs for the shells, or 4 carbs each. Taco seasoning has 16 carbs per pkg and I used about 1/4 of recipe to fill tacos so that is a total carb count of 16. This recipe was made with the hard and formed white corn taco shells, but is also very good with the soft low carb tortillas, which have 5 carbs each, but since the soft shells are much bigger, I can only eat two at a time for a total carb count of 14 carbs. Because the hard shells are hard to find in my location, I order them from the internet and keep a good stock at the house. See the Taco Salad recipe further down the page.

BAKED CHICKEN AND VEGGIES

Chicken tenders or breasts 1 can cream of chicken soup 1/2 can water Salt, pepper, garlic Paprika and parsley for added taste Heat oven to 375 degrees. I used frozen chicken tenders in this recipe. I always put foil on the bottom of the baking pan to save on cleanup. Pour soup, water, and seasonings and bake until tender, covering with more Reynolds Wrap to steam the chicken. Cream of chicken soup only has 15 carbs for entire recipe. Steam vegetables. This recipe has mini carrots, broccoli, and cauliflower. I covered them with some of the delicious gravy, and served with a bowl of sugar free jello with strawberries cut up in it, and topped with whipped cream. Easy, filling, and very low carb.

CHEESECAKE

Just one of the fantastic recipes by Carbquik, 90% less carbs then Bisquick. I used a square baking pan but you can use a pie pan instead. 3/4 cup Splenda 2 eggs + 1 yolk 1/2 cup Carbquick 2 tsp. vanilla 2-8 oz. fat free cream cheese at room temp. Mix all ingredients in blender and pour into sprayed pan. Sprinkle a little Carbquick in the pan before pouring the mixture into it. Bake at 350 degrees for 30 min. The bottoms and side will turn a real tender tan color. Let cool. Sour Cream Topping 1 cup sour cream 2 tbsp. Splenda 1/2 tsp. lemon juice Hand mix and put on top of cheesecake or add strawberries or raspberries on top. 5 carbs per serving

ITALIAN SAUSAGE DINNER

1/2 head sliced cabbage 1/2 sliced onion 1/2 sliced pepper 1/2 pkg. frozen Broccoli 3 or more Italian sausage 1 large tomato 5 small red potatos cut in half Salt, pepper, and loads of Italian Seasoning Put a little olive or canola oil in pan and add sausage, vegetables, and spices. Add a small amount of water to create steam and cover until meat and veggies are done. After my vegetables were cooked, I let my sausage brown a little more. Extremely low carb so this can have a nice low carb dessert or low carb bread.

CARBQUICK CINNAMON BUNS

If you haven't tried Carbquick, it is the equivalent to Bisquick but has 90% less carbs. You can make anything from biscuits, pizza crust, cinnamom buns, brownies, pancakes, waffles, dumplings, and so much more. Biscuits have only 2 carbs. These scrumceous cinnamon buns were made in a muffin tin and topped with butter, artificial brown sugar, and walnuts. I added more cinnamon to the batter itself, which makes them even better. Each bun only has 4 carbs. You can purchase Carbquick online.

CORNED BEEF AND CABBAGE

1 corned beef 1/2 head of cabbage 1 frozen pkg. of oriental veggies A few small red potatoes I made the meal in a crock pot and added the oriental veggies for additional taste. I did use a handful of small red potatoes because the meal is so low carb. The bisquit was made from Carbquick and only has 2 carbs per bisquit. For my diabetic readers, I took my blood level just before eating and again 2 hours after so you could see how much food you can eat and still be within a normal range.

LAZY BEEF VEGETABLE SOUP

1 small roast 1/2 sliced onion 1 package frozen mixed veggies (Carrots, broccoli, cauliflower) 2 cans beef broth 1 serving size of Dreamfield Pasta Pepper, garlic to taste, broth has salt in it Bake onions, roast, and seasoning, covered with Reynolds Wrap, in a 350 degree oven until meat is tender. Add mixed veggies the last half hour or so. Break Dreamfield Spaghetti into noodle size and boil until tender. Drain and add noodles, soup, and veggies into large bowl. You can break up the meat into smaller pieces and include in the soup, or use as another meal, which I do.

RASPBERRY OR OTHER FLAVORED PIE

1 regular size pkg. of instant sugar free vanilla pudding 1 1/2 cup milk (I used Soy Milk for less carbs) 1 tub Crystal-Lite Raspberry Ice Powder (a little less if you don't want it as strong tasting) 1 8 oz. pkg. whipped topping If you just want to make a pudding instead of a pie, use 2 cups of milk. Mix milk and pudding until it starts to thicken and add Crystal-Lite. You can use any flavor you want including lemon. Fold most of the whipped topping in the mixture and save a little to decorate top or use on another dessert. Crust 1 cup ground almonds or walnuts 1/4 stick of butter (melted) 1 tbsp. Splenda Mix like you would a graham cracker crust and bake for about 4 or 5 minutes at 350 degrees, or just long enough to hold crust together. Cool, fill, and refrigerate until firm. Any sugar free pudding like chocolate or butterscotch can also be used for a pie filling, just use less milk to make it firmer so it is easier to cut.

ALMOND LOAF CAKE

2 cups fine almond flour 1 tsp. baking powder 1 tsp. vanilla Grated rhine of lemon or 1 tsp. lemon flavoring 5 large eggs 1 cup Splenda 1 cup butter Preheat oven to 350 degrees. Grease Loaf pan or 8" x 8" baking pan. Bake 50 minutes or until toothpick comes out clean and cake is a nice brownish color. With mixer, beat Splenda and butter until smooth and add one egg at a time. Add almond flour, baking powder, vanilla and lemon flavoring or grated rhine, adding a little at a time.

ALMOND PUMPKIN CAKE

There are two different ways to make the same recipe. By using finely ground almond flour you will get a cross between a pumpkin pie and cake. By using the coarse flour (which is shown in picture), it is a true cake only. 1 15 oz. can of pumpkin 1 tsp. Pumpkin Pie Spice 1 cap of Vanilla 1 tsp. Baking Powder 1 cup Splenda 2 cups (fine or coarse flour) 5 eggs (large) Beat Splenda, pumpkin, vanilla, Pumpkin Pie Spice and Baking Powder. Add eggs and then the four. If you are using the coarse ground flour, add 1/4 cup water. Preheat oven to 300 degrees, spray 8" x 8" baking pan. Cut cake into 9 pieces or 7.1 carbs. You can top cake with a low carb frosting or whipped cream.

WINTER VEGETABLE SOUP

2 cans beef broth 1 lge can of diced tomatoes 4 or 5 carrots, cut in half or quarters 4 sliced celery stalks 1 onion 1/2 cabbage, cut in half 2 bay leaves 1/2 can green beans 1 package stew meat Salt, pepper, garlic powder Dreamfield Pasta broken into noodles Enough water to cover everything Cook for 2 or 3 hours until meat is tender. This is a tasty soup and very low carb, but very filling. Dreamfield Pasta only has 5 carbs per serving so 1/2 box is 15.7 for entire recipe for a large pot of soup. Because this is such a large recipe, remainder of soup can be frozen.

ALMOND CINNAMON COOKIES

1 1/2 cups ground almonds 1 cup Splenda 1 cap of Vanilla 1/4 tsp. cream of tartar 1/4 tsp. baking powder 1 egg (large) 1 stick of softened butter Small bowl or baggy with Splenda/Cinnamon mix Beat butter till creamy and add almonds slowly, Splenda, Baking Powder, Cream of Tartar, egg and Vanilla and beat well. Cover and put in refrigerate for about 1 hour or more. Roll chilled mixture into walnut sized balls and then shake inside bag of Splenda and Cinnamon or roll them in a bowl or cup to cover each. Place about 2' apart on ungreased cookie sheet and bake for 10-12 minutes in preheated oven set for 350 degrees. I got 26 cookies and they are light and tasty. Next time I'll try them with ground walnuts. 1 1/2 carb per cookie, but bet you can't stop at one!!!

TACO/FAJITA COMBO

1 pound hamburger 1 small onion cut in small strips 1 green (or other colored pepper},cut in strips 1 pkg. Fajita Seasoning Mix (12 carbs) 1/2 cup water Low Carb wheat soft tortillas (5 carbs) Brown onions, peppers, and hamburger, add Fajita Seasoning and cover for it to cook down a bit. I spread my combo on a hot tortilla and added lettuce and tomato pieces and sprinkled it with hot sauce (no carbs). This was so good that I ate two and my sugar level was only 127 at the two hour point. Shredded cheese would be good on this too.

PANCAKES

Since I experiment with food so much, I don't always measure things but you ladies know what I'm talking about. I just put almond flour (I would guess about 3/4 cup) into a small bowl, added one egg, a capful of cannola oil (about 1 tblsp.) and enough half and half to make a nice pancake batter. It made three nice size pancakes. You can use directions from any pancake recipe substituting the unhealthy white flour with almond flour. The almond flour doesn't bubble on the top like regular flour so you will have to watch when it browns on the bottom before turning over. I topped it off with butter and sugar free syrup. They are absolutely delicious. Almond flour only has 3 carbs per 1/4 cup, is very healthy, and does not spike sugar levels. For my diabetic readers, my sugar was at 128 two hours after eating three of them.

BROWNIES

6 tbsp. butter 1 cup Splenda 1 cup almond flour 1 tsp. Baking Powder 8 oz. Cream cheese (I used low fat) 4 pieces melted unsweetened chocolate squares 2 eggs 1 tsp. Vanilla ½ cup walnuts Preheat oven to 350 degrees. Grease and flour 8” x 8” pan (I use spray oil), beat butter and cream cheese, add melted chocolate and eggs and mix well and then add baking power, Splenda, and flour and mix before you add vanilla and nuts. Make sure all ingredients are at room temperature prior to making. Bake for 30 minutes, or until toothpick comes out clean. No need for any milk in this recipe. Moist inside and not overly sweet. My sugar level was 128 two hours after eating a brownie and having a cup of coffee.

ALMOND FLOUR CARROT CAKE

2 cups almond flour 1 cup Splenda 1 cup grated carrots 1 1/2 tsp. nutmeg 2 tsp. cinnamon 1 1/2 tsp. cloves 1 1/2 tsp. baking powder 1 tsp. salt 3 eggs (room temperature) 1 1/2 tsp. vanilla 1 stick butter (room temperature) Preheat oven to 350. Cream butter, Splenda and vanilla until fluffy. Add 1 egg at a time until mixed and add dry ingredients. Bake for about 40 minutes. You can add a handful of walnut pieces for added flavor. Allow cake to cool and mix 1 tsp. vanilla, 1 stick of soft butter, 1 cup Splenda, and 1 8 oz. package of cream cheese, and just a few drops of half and half or heavy cream to thin mixture just enough to spread. NOTE TO DIABETICS: At 8:53 PM my sugar was 111. I ate a piece of cake at 9:15 PM and at 11:00, my sugar was exactly 111 again. Now I know I can eat two pieces!

TWO MEALS FROM ONE

The picture on the left is stuffed green peppers, and the picture on the right is stuffed cabbage soup. Stuffed Peppers 1 lb. hamburger 2 to 4 green peppers cut in halves 1 small onion, chopped 2 or 3 pieces of 2% cheese cut in squares, about 1/2" thick Salt, pepper, garlic to taste 1 small can tomato sauce 3/4 can of water Mix ingredients and stuff peppers. Make small meatballs out of remaining meat, pour liquid over and put in microwave for about 35 or 40 minutes until peppers are soft. Stuffed Cabbage Soup 1/2 bag of shredded coleslaw (or cut your own cabbage) Slice Polish Sausage into small pieces. I used about a 6" piece of sausage. Cover with just enough water and cook until cabbage is soft. Add remainder of the Stuffed Pepper sauce, and break up the extra meatballs. Quick, easy, and oh so good!

CHICKEN SALAD WITH CABBAGE

If you're tired of tuna salad, try making chicken, turkey, or egg salad and lay it on a bed of shredded cabbage instead of lettuce. 1 can white chunk chicken, or left over chicken/turkey or egg salad A little chopped onion A little chopped celery Handful of walnuts Salt and pepper to taste Mayonaise One can of white chicken chunks has zero carbs. Surround chicken salad with sliced cabbage instead of lettuce for a change, add a few pieces of tomato and chopped green pepper and drizzle your favorite dressing on it. I used Blue Cheese Dressing in this recipe. Perfect for a lunchtime snack or on a real hot day when you are not in the mood to cook and want something cold.

PHILLY STEAK/CHEESE SANDWICH

1 large whole wheat low carb tortilla 1 frozen Philly Steak Few strips of green pepper 1/4 sliced onion 2 slices fat free veggie cheese 1/2 sliced cucumber Balsamic Vinegar Salt and pepper to taste Brown onion, pepper, sliced Philly Steak, and seasoning. Lay 2 pieces of cheese on large tortilla shell and top with meat and veggies and put in microwave to melt cheese and warm shell. Serve with a side salad or cut cucumbers. <10 carbs.

CUBED STEAK AND STEAMED VEGGIES

In this recipe you can use hamburger, chicken, fish, or cubed steak. Simply dip into beaten egg and then into crushed almonds or crushed pork rind (the pork rind will take on the taste of whatever meat you are using). Here I have steamed a combination of green beans, carrot slices, a little broccoli, and mushrooms. Add butter, salt, pepper, garlic powder, and a little bit of Paprika. Add a serving of cottage cheese and you have a delicious and filling, very low carb dinner.

TACO SALAD

1 package taco seasoning 1 pound hamburger Salad, including cheese and tomato 1 low carb taco shell, broken into small pieces Ranch Dressing Lighlty brown hamburger and add taco seasoning and 3/4 cup water, cover till sauce thickens, about 15 minutes. Taco juice mixes great with the Ranch Dressing. Taco seasoning is 16 carbs. Since I only used about 1/4th of the meat in this salad that is 4 carbs, plus 4 carbs for the broken shell, and 2 carbs for Ranch Dressing.

SPICY CHICKEN TENDERS AND SALAD
	One of my favorite lunch or dinner recipes is chicken tenders or chicken wings baked from a frozen state until tender in a 375 degree oven, and covered with Reynolds Wrap. I then add Louisiana chicken wing sauce, and cover until the sauce is almost dissolved into the meat. Great for dipping in Ranch Dressing. Hardly any carbs in this recipe, but strong on taste.

LET'S TALK BREAKFAST

A strict low carb program often is too low for a diabetic, so a piece of 6 net carb TRUE WHOLE GRAIN toast has been added for this breakfast. Often people wonder what I eat for breakfast: Any type of egg, sausage, bacon (both turkey and pork), Canadian bacon, or cut up hotdogs scrambled in eggs. Another good idea is a great omelet made with all kinds of vegetables such as peppers, onion, cauliflower, and broccoli. For added taste put some bacon bits in the omelet and cheese. I also make corned beef hash but instead of using potatoes in it, I use cut up summer squash, both yellow or green. For those who are going low carb to lose weight and have gotten to the maintenance part of the program, or are at the point of adding carbs, a piece of true whole grain bread is okay, as long as you watch your carbs at other meals during the day. At first while on the strict part of the diet, you can eat a piece of cheese instead of the toast. Pancakes made with Almond Flour and topped with sugar free syrup.

PAPRIKA CHICKEN AND PENNE RIGATE SALAD

4 or 5 chicken breasts 1 can Cream of Chicken soup Salt, pepper, garlic powder 1 small sliced onion Paprika - do not use sparingly Bake covered in 350 oven until chicken is tender. Make as you would any macaroni salad BUT use Dreamfield Pastas. Facts: Dreamfields is 65% lower then other pastas on the Glycemic Index. It has twice the number of fiber then other brands, and has only 5 digestible carbs per serving. This picture shows approx. 1/2 serving of Penne Rigate salad. One serving is 1/2 cup dry pasta which expands about 3 times it size once cooked. Once you add your egg, vegetables, and grated cheese to the pasta, one serving is quite big. For diabetics, my blood sugar was 107, two hours after I ate this meal.

THANKSGIVING FOR TURKEY

I've never understood why most people only eat turkey at Thanksgiving. It is so low carb and absolutely great for hot or cold turkey sandwiches, a great meat dish, and wonderful for turkey salad. Chop one small onion Chop turkey breast and/or dark meat Salt and pepper Mayonnaise to hold together If you want a little crunch, add some walnuts to it. This turkey salad makes a wonderful lunch or dinner.

MEATBALLS AND BROCCOLI

Make your regular meatballs (hamburger, seasoning, chopped onion) and brown in skillet. Add a package of frozen or fresh broccoli and cover with a can of Cream of Mushroom soup, 1/4 can water. Bake in oven at 350 degrees for about one hour. Cover with Reynolds Wrap while baking. Entire recipe has less then 25 carbs. Meatballs can easily be replaced with hamburger patties, chicken, or pork chops. If you don't like broccoli, use frozen or fresh green beans or mixed vegetables. I personally tend to use a lot of frozen vegetables. If you use frozen meats bake a little longer if necessary to make sure the meat is tender.

RASPBERRY SHORTCAKE (ALSO GOOD FOR DIABETICS)

1/4 cup coconut flour (sifted) 1/4 tsp. baking powder 1/4 tsp. salt 3 eggs 1/4 tsp. vanilla 3 tbsp. sugar free honey 3 tbsp. melted butter Blend liquids and eggs together and add dry ingredients mixing until there are no lumps. Preheat oven to 400 degrees and use muffin cups, and bake for 15 minutes. This recipe makes six shortcakes. Top with raspberries or strawberries and whipped cream. Actually these little cakes are good by themselves and certainly could be used with a low carb frosting. FYI: 1/4 cup coconut flour only has 3 carbs which equates to 1/2 carb each shortcake. Less then <4 carbs in each serving, including the whipped cream and berries.

CHOCOLATE CAKE (PERFECT FOR DIABETICS)

1 coffee mug 4 tbsp. almond flour 2 tbsp. cocoa 4 tbsp. Splenda 1 egg 3 tbsp. fat free half and half or skim milk 3 tbsp. olive oil dash of vanilla Mix all ingredients in a standard coffee mug. Put in microwave for three minutes. Once cooled, add some whipped cream and strawberries or raspberries on top for added pleasure. I have also deleted the cocoa and substituted it with 1/2 tsp. Lemon Crystal Lite and 1 tbsp. of Splenda. Picture shows some Walton Farm Sugar/Carb free Raspberry topping Diabetics: My sugar was 128 at 9:55. I ate the cake in the picture at 10:40 and two hours later my sugar was 129. Perfect night time in front of the T.V. snack, or great with a low carb dinner of meat and salad. No bowls to clean, and only 3 minutes in a microwave. How easy, but oh so good.

STEAK, CABBAGE & CHOCOLATE CAKE

Two slices of cabbage 1/4 sliced small white onion 1 small tomato 4 slices of pepper - red in this recipe Seasoning: Salt, pepper, garlic, dill Lightly brown onion, pepper, tomato, and cabbage in olive oil. Add seasonings, and a few drops of water to steam cabbage, and cover until tender. Steak and cabbage are high in protein, and cabbage is real high on the "healthy" food list. See chocolate cake recipe above. Entire meal, including cake is <18 carbs.

FAUX CHICKEN PAPRIKAS

1 can of Cream of Chicken Soup ½ can of Cream of Mushroom Soup ½ can of water Chopped fresh or dried Parsley Boneless skinless chicken breasts or tenders Paprikas – use enough to turn the sauce to a nice dark orange color, better to have too much then not enough as it is the Paprikas that makes it taste so good. Bake at 350 for an hour or so until chicken is tender. I cover my baking dish with Reynolds Wrap. Once chicken is tender, I take it out and just use a fork to cut it into bite sizes, but it can be cut prior to baking. Instead of putting dumplings into this recipe, use 4 servings of Dreamfield elbow pasta. If you prefer actual dumplings, Carbquick can be used. <14 carbs>

CHICKEN CASSEROLE

Chicken breasts or strips 1 can cream of mushroom soup 1/2 can water 2 cups chopped broccoli 2 cups green beans 2 cups sliced carrots Salt Pepper Garlic Powder Dried Dill If you do not like mushroom soup, try one of the other creamed soups like Cream of Celery, chicken, or brocolli. Heat oven to 350. I used all frozen foods in this dish, including the chicken. Add veggies, cream soup, water, and seasoning to taste and stir. Lay chicken pieces on top and sprinkle with a little dill. Cover and bake for about 60 minutes or until chicken is tender. You can take cover off and broil to give the top a nice browning. 48 carbs for entire recipe. I used chopped broccoli stalks but you can actually use any low carb vegetables you have in the house.

RASPBERRY/ALMOND MUFFINS

Use the Blueberry Muffin recipe below but substitute the blueberries and sweetener and add one tub of Raspberry or Strawberry Crystal Light. This batch was made with Raspberry. If you just want a hint of raspberry flavor, use a half tub of Crystal Light. If you want to frost them, add 3 carbs. 1 - 8 oz cream cheese 1 cup heavy cream 1 package sugar free vanilla pudding 3 packages Splenda Whip cream cheese and then add cream and mix again. Add Splenda and pudding and mix well. Add additional heavy cream or Half and Half by teaspoon amounts if you want it thinner. This recipe makes enough frosting for 3 dozen muffins or cupcakes. It can be frozen or will last quite awhile in the refrigerator. For recipes where you may want chocolate frosting, use chocolate pudding instead.

PIZZA SOUP

2 cans cream of mushroom soup 1 1/2 cans water 1 small can pizza sauce (or one cup) 1/2 package of sliced pepperoni slices cut in half 1/4 or 1/3 cup diced green pepper Mozarella Cheese Croutons Mix soup, water, pepperoni, and pizza sauce and heat. Put diced green pepper in a little water and put in microwave until soft and then add peppers to soup. As you bowl out the soup, add croutons and a handful of Mozarella and mix in. Put a little dab of Mozarella on top. This is a very quick soup to make and has 57 carbs for entire recipe or 14.5 carbs per bowl. Check carbs on crouton box as they can vary. The ones used here have 3 carbs for 7 croutons, per bowl. This is a very filling soup and is great with a small side salad.

CHEESE ENCHILADAS

1 8 oz package of shredded cheddar cheese 1 10 oz can enchilada sauce 1 small can sliced black olives 1 small onion 1/4 8oz package pizza cheese 6 low carb wheat tortillas Heat oven to 350. Mix shredded cheese, chopped onion and olives and spoon out on tortilla and roll. Put 1/2 of enchilada sauce in pan and turn rolled and filled tortilla in sauce and lay with solid side up. This recipe makes six cheese enchiladas. Pour rest of sauce over top and add remainder of other ingredients and sprinkle over the top. Cover pan with Reynolds Wrap and bake about 15-20 minutes until cheese is nicely melted. This entire recipe is only 36 carbs, or 6 carbs per enchilada. Check carb content on enchilada sauces as they vary. The one I use only has 4.5 carbs per can. Picture of recipe did not contain the black olives but I highly suggest using them as they add a lot of taste. The 36 carb count is including the use of the olives.

BLUEBERRY MUFFINS

2 cups almond or coconut flour 1/3 cup Splenda 1/4 tsp. salt 2 tsp. baking powder 4 eggs (do not have to beat first) 1/3 cup water 1 stick melted butter 1 small package of blueberries or raspberries Heat oven to 350. This recipe makes 12 regular size muffins. Either butter muffin pan or use baking cups as seen in picture. Mix all dry ingredients together and add butter, eggs and water and stir. Mix in fruit if wanted or you can leave them plain. This recipe was made with almond flour. Fill cups about 2/3 full and bake for 25 minutes. Carbs 1.5 per muffin.

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.)

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.

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 carbs) or 1 low carb pita pocket (7 carbs) 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 or pita pocket and add a little Italian seasoning if you are going to use tomato instead of pizza sauce. 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. If you like a thicker and more bready taste, I'd suggest using the low carb pita pocket. If you tend to like the topping portion more then the crust, then use the tortilla. See Slideshow Flash for visual instructions. <10 carbs for tortilla crust and <12 for pita pocket verson.

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, 11 carbs 2 L.C. torillas, 10 carbs 1 whole pita pocket, 7 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. Dreamfield now makes low carb lazangna noodles.

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.

CORNED BEEF HASH

Replace potatos with chopped yellow or green summer squash, and add a little onion and canned or boiled corned beef. This picture shows canned corned beef. Brown and serve with a couple of eggs. For those who are on a tight budget or short of time, canned corned beef, chicken, salmon, and tuna are great for quick cooking. Frozen vegetables also save money and time because they are "quick frozen" and typically have more vitamins and minerals then some vegetables that lose them during shipment and on store shelves.

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 med. corn on the cob - 17.2 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:  richeyjo@sbcglobal.net. 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