Friday, August 18, 2017


I browned about three pounds of beef with turmeric and black pepper
I chopped onions and green peppers
I added this to the slow cooker with chopped green pepper and three chopped peppercini and a few cloves of fresh garlic sliced.
About two thirds of a large 28oz can of diced tomatoes


Spices were small hand measures (less that tablespoon)
chili power
cumin powder

These spices were more liberal
a few bay leaves
turmeric again
celery seed

All done in the slow cooker.

Beans are also designed to be more spicy as Elizabeth won't eat them, but I will.
can of black
can of chili beans

Friday, August 11, 2017

Nellie's free range eggs offer 1 free

Just send us 10 proofs of purchase from recent carton purchases and we’ll send you a coupon for a free dozen (up to $5.99) !
  • Cut out the barcodes on 10  Nellie’s Free Range packages
  • Mail them to: Nellie’s Kindness Crew, 140 Buffum Rd., Monroe, NH 03771.
  • Let us know where to mail your coupon to!
  • Wait patiently
  • Enjoy a dozen on us!
Please note that we can not accept e-mailed submissions for this special offer.
One request per envelope please.

Friday, August 4, 2017

Low carb coating for country fried steak, or fish, or chicken

Substitute protein powder for flour

Unflavored soy, soy/whey blend, or rice protein powder is a decent flour substitute. Dip poultry or fish into beaten egg and then dredge it in herbed protein powder and fry it. Or you can mix an egg, a little cream and water, and the protein powder to make a batter.

Low Carb Country Fried Steak

Course Dinner
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 8 @4oz each
Calories 255 kcal
Author Brenda Bennett | Sugar-Free Mom


  • 2 pounds Beef Bottom Round steak
  • 1 cup Unflavored Whey Protein Powder
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1/2 tsp pepper
  • 2 eggs beaten
  • 1/2 cup coconut oil
  • 2 cups low sodium chicken broth optional for gravy
  • 1/2 cup heavy cream optional for gravy


  1. Slice beef into 1/2 inch thick slices. Flatten by pounding with a meat mallet to 1/4 inch thickness. Set aside.
  2. Whisk the next 7 dry ingredients together in a shallow bowl. Set aside.
  3. Heat coconut oil in a large skillet, medium high heat. 
  4. Once oil is melted, dredge 1 piece of beef into protein powder mixture then into beaten eggs and again into protein powder. Place into skillet and continue process with 3 more pieces. Don't overcrowd pan.
  5. Cook about 5-6 minutes on each side until golden brown. This will be medium (some pink in center). Cook longer for medium well. Remove to wire rack and continue with the rest

Sunday, June 18, 2017

duck roasted

how to roast a duck

key seems to be turning

  1. Score the skin, cut off excess fat, and poke it all over
  2. Salt and truss
  3. Roast at 300 degrees for 1 hour, breast-side up
  4. Poke, flip, roast for 1 hour, breast-side down
  5. Poke, flip, roast for 1 hour, breast-side up
  6. Poke, flip, roast for 1 hour, breast side down
  7. Poke, flip, blast at 400 degrees for 10 minutes, breast-side up
  8. Brush with glaze
  9. Finish at 400 degrees for 5-7 minutes
  10. Rest, carve & serve

Saturday, June 17, 2017



Let the steam reduce itself.


I could do with less water.  Perhaps just a cup is enough.
I could do with 6 minutes of steam next time.
Don't go too heavy on the cumin seed. It is pretty full of flavor.  E  liked it, just not the carrots.  She is not a great fan of carrots. 
The smaller cabbage was a good pick.  It did not dominate tastes.

Thursday, June 8, 2017

Slow Cooked pea soup

11 cups of water to 4 and a half cups of peas. 

Could have used a bit more water.  Try 13 cuts.  Peas could use a lower carb rate.  I won't have them very often.

Sunday, June 4, 2017

This ink has us cut the chicken in half and then push it down to break the backbone and flatten it out.  It also suggests leaving the seasoned chicked in the refrigerator for a time to get crispier skin.

Tuesday, May 9, 2017

Wednesday, March 8, 2017

split pea soup

12 oz bad of split peas to 1 and a half quarts of water.
Add in a carrot for flavor
turmeric, black pepper.

slow cook on high until the soup is almost done.  Finish on low.

Florida March 2017

I had slices of ham left from when Frank visited.  I cut them up and added them into the pea soup mix.  I did add the one and a half quarts of water recommended on the bag of peas, but it was a tad too much water.  Next time try one and an eighth quart.
The carrot was just perfect.  It adds a nice taste to the soup.  Don't add too much carrot.  I put two carrots in the soup, perhaps a bit more.
Three ham slices was more than enough for that flavor.

Summer squash Italian


Elizabeth is on a bit of restricted diet.  No vitamin K.

So, I sliced yellow summer squash using the mandolin and lined a sprayed  oven pan bottom with the slices. 
I covered that using a tomato sauce I made the other day with no garlic, in fact no spices.

I thought I had mozzarella but it was too old.  I covered the sauce in the romano I grated yesterday and slices of the Seriously sharp cheddar that is our cheese of choice.  I actually thought the romano cheddar blend was a better taste.

I violated my carb free diet by topping the thing with bread crumbs.  I avoided the commercial variety and toasted and cubed some left over bagels, then I rolled that in melter butter.

I baked the basic dish on 350 for forty five minutes.  I did not want to up the heat and burn any squash.  I topped it with the bread crumbs, and then put it in the broiler for a few minutes to brown the top and the cheese a bit.
When I ate mine, I added garlic salt and oregano at the table. 

Elizabeth wanted some hamburger in it, so I made some and served it separately and that worked.  I could have it without hamburger and she could add the meat.  I tried both.  The hamburger did taste good.

In spite of mixing in a can of tomato paste in the sauce yesterday, it was still pretty thin so it was nice to have the bread cubes to absorb some of that.  I only crumbed half, but in the end that was the popular half. 
Elizabeth liked it.  Success!

I liked it too much.  Three helpings.

At cleanup I was glad to use the oblong Corningware cooking pan.  Unlike those glass oven dishes,  nothing much stuck to this one.


Although Elizabeth is recovered and can have spice, I kept this one mild.  I did use parsley.
I took two cans of tomato sauce to one can of paste and reduced all of it in the slow cooker on "sauce" setting, but the bottom burned so not to do that again.  I'll add in some sliced Roma tomatoes.  I used eggplant sliced thin on the mandolin and in two layers.

This time:
sprayed canola oil.
one layer of eggplant
ricotta and small chunks of cheddar and left over Spanish cheese
another layer of eggplant
a layer of parmesian.  I did not have the fancy romano.  Can't remember the name.
reduced tomato sauce on top.  I reduced in the pressure cooker, but had some burning on the bottom, so not to do that again.
no bread crumbs this time.
eggplant was Charlie Town's.


I baked the eggplant by itself for a bit to soften it up.  I thought I had remembered doing that another time, but I could not find any notes.
I started with fresh tomatoes and peppers and onion and cooked them down until they resembled a sauce thick enough.  That took a few hours.  I added oregano, basil, paprika, garlic powder, turmeric and black pepper.

It tasted fine, but underspiced.  I added a bit of Tapa Tio hot sauce to mine, and that made it great.  What was missing was the odd bits of dried up odd cheeses I usually use.  This was all ricotta with a little parmesian, and even that was not very fancy.
Still it satisfied Elizabeth's craving for this dish.  It was good to bake the eggplant a bit first to soften it.

Monday, March 6, 2017

Christmas Lima Beans

Christmas lima beans were good and then they were not.
I think I tried to put too much into them.
Perhaps soaking doesn't work.
Perhaps I slow cooked them too long.

This batch is great.  Just some simple spices and added garlic salt as I eat the beans.  I slow cooked them on high and then on low.  I tasted for texture. No soaking.