No Carb Sausage Gravy


Biscuits in gravy has been one of the most often missed things since I became a diabetic and I have tried several different recipe hacks to make a version that was both delicious and diabetic-friendly. The traditional ones use flour and milk, which both have a bunch of carbs. This recipe has zero carbs. That’s right, zero. Not counting the water, it is only 4 ingredients. And it has the taste and consistency I learned to love before being dx’d!

Cut a 1 lb. tube of your favorite sausage in half. Crumble up in a medium size saucepan.


Brown sausage over medium heat. Make sure you get all the browned bits off the bottom of the pan. Those crunchies are just bursting with flavor. Once browned, to up the fat content add 1 tbl of grass fed butter. Mix up well.

Add one tsp of Guar Gum and stir in well as you would flour. This is the thickening agent. A little of this goes a long way. Reduce heat to simmer.


In a a 2 cup measuring cup, add 1 cup purified water and 1 cup Heavy Whipping Cream and stir up well. Slowly pour contents into the sauce pan, using a whisk to keep it from sticking.


Simmer until the gravy has thickened to your satisfaction. (as you refine the recipe for yourself you may want to reduce the water to make it thicken quicker. I like to thicken it slowly, allowing time for the sausage flavor to transfer and for me to fine tune the salt and pepper to taste. Remove from heat and immediately serve!

Ingredient List

1/2 Lb. Sausage

1 Tbs Butter

1 Tsp. Guar gum

1 Cup HWC

1 Cup Water

Salt & Pepper to taste

BISCUITS!!! Several weeks ago I posted a hack for low carb biscuits. You can find the recipe by following this link:

Low Cab Biscuits


Low Carb Biscuits


Who misses biscuits? That has been one of my most missed things since being dx’d as a diabetic. I have tried the Golden Flax (mild, wacky flavor), Coconut Flour (too cakey), and Almond Flour (too nutty) and have not had any luck at finding a low carb biscuit that has the taste and fluffiness that I had come to love. I used to use Bisquick a lot and loved the consistency. But using it caused one biscuit to be 28 carbs. Just one….

Through some experimentation, I have created an awesome recipe that uses 1/2 bisquick, 1/2 Almond flour, eggs and heavy whipping cream. By subbing the Almond Flour and HWC instead of regular milk and regular flour,  I have reduced the carb load per biscuit to around 11 grams. This biscuit is crunchy on the outside, soft and fluffy on the inside, and has a flavor and consistency of what us biscuit lovers look for.



Dry Ingredients

2 Cups of Bisquick

2 Cups of Almond Flour

1 Teaspoon of Baking Powder

Wet Ingredients

4 Large Eggs

1/3 Cup of Heavy Whipping Cream

Dry – Add almond flour and baking powder into a medium size bowl. Mix up very well so that the baking powder is integrated into the almond flour. Then add the bisquick and mix all together very well.

Wet – Add 4 complete eggs into a medium bowl and using a mixer eat the eggs until they have tripled in size, then add the heavy whipping cream and continue to beat the mixture until they are very frothy. This adds air into the biscuits and helps them to be light and fluffy inside.



Combine the wet and the dry mix well together. Add a slight amount of bisquick to give the dough the correct consistency.

20160507_141639.jpgCover for 20 minutes and let the dough rest.

20160507_141718.jpgAt about 5 minutes before the time is up, preheat the oven to 450 degrees. Pat out the raised dough and using a biscuit cutter, press straight down when making the biscuit. Twisting the tool will not correctly seal the biscuit properly so it will fluff up as it should.


We use a baking stone as it seems to work well and cook very evenly. Bake for 10-12 minutes until golden brown. Slap some butter on and enjoy! We have found that the slight nuttiness combined with that good bread taste is very hard to beat. These are a treat for diabetic and non diabetic alike. Enjoy!


Right at 11 grams of carbs per biscuit!!

Bacon Wrapped Cheddar Brat

If you like brats (and who doesn’t), and have had the kind that have cheddar injected into them, and you love bacon, you will love this recipe. It is so simple and easy.


Start with a package of cheddar brats and a package of thick sliced bacon. So that we kept this as low carb as possible, we did not use maple cured bacon.

Preheat oven to 450 degrees and using a glass baking dish, wrap two pieces of bacon per brat. When wrapping, if you are careful you can wrap the bacon so that when you set the wrapped brat in the dish the bacon will stay in place so you do not need to use toothpicks. I think that keeping the brat casing intact kept the juices and the cheddar cheese right where you wanted it to be, encased within the brat.


Cooking time will vary so start with 20 minutes and then check on it. We like the bacon crisp so at 20 minutes we increased the temp to 450 and turned on speed bake. We then started checking at 10 minutes increments until the bacon is nice and crispy.


Save that bacon grease in the bottom of the dish! Also, best way to eat these is to transfer to a plate with paper towel to get the excess grease off. Then, after plating, pick them up and eat them just like a hotdog with the bacon as the bun! Enjoy!!

Nutrition info:


At only 3 grams of carbs and 28 grams of healthy fat, this is a perfect food for the diabetic. It is very filling and tasty. The flavor is incredible how the bacon flavor mixed into the brat with the cheddar cheese!

One Pot Lazy Stuffed Peppers with Cauliflower

One Pot Lazy Stuffed Peppers Recipe picture

You might not be a chef—but you still want to put dinner on the table and get a high five from the kids. Check all the boxes with this super delicious lazy stuffed peppers recipe!

This dish is way easier than making stuffed bell peppers, and you only have to dirty up one pot to make it! You don’t even need a fancy skillet with a lid—just find a big pot and cover with heavy-duty aluminum foil. Bada bing!

There’s lots of yummy rice, gooey cheese, rock star seasonings and extra-lean ground beef. There’s no doubt the whole tribe will be full once meal time is over!

Lazy stuffed peppers HACKED!

20 mins 40 mins 1 hour
what you’ll need
  • 2 Tbsp olive oil
  • 1 lb extra-lean ground beef
  • 1 medium yellow onion, finely diced
  • 3 bell peppers, seeded and diced large
  • 2 cloves minced garlic
  • 14.5 oz can petite diced tomatoes, with juices
  • 14.5 oz can beef orchicken broth
  • 8 oz can tomato sauce
  • 2 tsp beef or chicken bouillon
  • 2 tsp Worcestershire sauce
  • 1 tsp Italian seasoning or oregano
  • 1 cup white long grain rice, uncooked  (DO NOT USE)
  • SUBSTITUTE – LOW CARB Version 1 1/2 cup of cauliflower rice
  • 1 cup shredded cheddar cheese
let’s do it
  1. Place a large skillet with a tight fitting lid over medium-high heat then add olive oil. When the oil is hot, add ground beef and cook 5–7 minutes, breaking into small pieces as it browns.
  2. Add onions, bell peppers and garlic in with beef; stir to combine. Once the peppers have started to soften and the onions are translucent, carefully drain excess grease from skillet.
  3. Return to stove reducing heat to medium. Stir in diced tomatoes with juice, broth, tomato sauce, bouillon, Worcestershire sauce and Italian seasoning.
  4. Bring to a boil then stir in uncooked rice. Return to a boil, reduce heat to low, cover and simmer for 25 minutes, or until rice is tender.
  5. Remove skillet from heat, stir lightly to fluff up the rice, sprinkle with shredded cheddar cheese and replace the lid. Allow the casserole to rest, covered, for about 10 minutes before serving. Enjoy!

By adding additional cauliflower rice the carbs are reduced by 75%! By using 1 1/2 cups the serving size is increased to 10 total. Enjoy!

  1. One Pot Lazy Stuffed Peppers with Cauliflower

Low Carb Sausage Bacon Bites

bacon sausage

Every once in a while we like to invert our meals, so we will have breakfast for supper. This quick and easy recipe is the perfect main course that is so good and extremely low carb.

Starting with a  14 oz. package of sausage and a 12 oz. package of bacon, cut the smoked sausage into 2 oz. pieces, (about 3″ long). Then, using tooth picks wrap and secure 2 slices of bacon to one piece of sausage. That should come out about right to wrap them all.

Place them in either a cookie sheet or a baking stone (cooking times will vary depending on what you use)

Preheat oven to 350 and bake until the desired crispness of the bacon (25-35 minutes)

Great with egg dishes. Some of the hacks you can do is use rolled sausage instead that has been layered with cheeses, peppers, etc. The sky is the limit to what you can do with this dish! Enjoy!


Low Carb Sausage Bacon Bites

C Squared Fat Bombs

Being a T2 diabetic that has used interment fasts to help lower blood sugar numbers, I have used fat bombs many times in the past. The only problem with some of the recipes is that they are fairly involved, and they have more carbs then I would like to have or they are empty of any carbs and do not do anything to cut that hunger feeling or the lack of energy when going into ketosis.

What I have found is that by combining just 2 ingredients, in the proper amounts has made the perfect go to food when fasting.

Using 1 oz plastic molds, I add 4 cocao chips to each mold, then top off with a good quality coconut oil. Then it is as simple as putting them in the fridge to get them to set.

Some people that have tried them eat them like candy. I don’t do that. I slip a disk in my cheek and let it slowly dissolve. You get mostly coconut to start off, but after a bit the chocolate starts melting through and gives you just a little bit of sweat taste.

At only 2 grams of carbs, no protein, and a whopping 30 grams of fat, it is the perfect pick me up. Here are some pictures and nutrition info.


Here i am getting ready to pour in the coconut oil. To liquify the coconut oil I use a large bowl with water that has been microwaved. I put the container in the water to get it liquified.


I use Virgin Coconut oil at the least. Cheaper types use harsh extraction processes that compromises the coconut oil.


The baking chip I get from Sams Club and it has 60% Cacao with the other being a sweet chocolate. It gives it just a little bit of sweet flavor.

12742257_10156634632935455_3185234792667379085_n (1)

Here are the stats per fat bomb. Give them a try when trying to keep the hunger monster away.

btw: If you are new to keto or low carb or fasting, it can lead to constipation due to the change in dietary habits. These C Sqs will help to keep you more regular!

DTA Keto Food Library



Chinese food is a favorite for many people, but for us diabetics it is usually a no-no. This Keto Hack changes that. Enjoy!

Low Carb Sweet & Sour Chicken

Buffalo Chicken set of fire with Jalapeno will make your day!

Buffalo Chicken Jalapeno Popper Casserole

Soup up you chicken with this yummy hack

Cheddar Bacon Chicken

Stir-fry is always a hit for dinner and this recipe combines Lemon Pepper, Kale, and chicken in a winning combination.

Lemon Pepper Chicken & Kale Stir-fry

The Hack on Chicken and Rice will make your day!

Low Carb Baked Chicken and Cauliflower Rice

This Paleo Hack of this chicken will really cause you meals to POP.


Bummed because your regular Kung Pao Chicken puts you into the clouds with your BG? You are going to be happy that there is now a Keto Hack for that.

Keto Kung Pao Chicken

When you need some low-carb (and gluten-free) comfort food, try this Pepperoni Pizza Chicken Bake!

Low-Carb Pepperoni Pizza Chicken Bake

Obviously when you’re cooking with the kiddos the recipe needs to be quick and easy. Also you want it to be healthy, but still something they are invested in and looking forward to eating when it’s finished. Cheesy Ranch Popcorn Chicken fits the bill.

Cheesy Ranch Popcorn Chicken

Guiltless and satisfying for low carbers, a new twist on chicken salad. Makes a very hearty lunch. Prep time does not include time to cook chicken and boil the egg.

Low Carb Chicken Salad

We all know having breakfast for dinner is amazing… but breakfast for lunch isn’t as common. Cobb salad has always given us breakfast vibes when we enjoy it for lunch! It’s not surprising – you’ve got bacon, egg and avocado in one meal! That’s our usual weekday breakfast with a few more ingredients thrown in.

Cob Salad

This tasty keto recipe is great for those of us with busy life styles. It takes no longer than an hour to prepare and can provide several quick ketogenic lunches and dinners. I fine-tuned this recipe to be not just low in carbs but also high in micronutrients – you will get 40% of your daily potassium in just one serving! It’s best served with some keto-friendly foods like Sriracha, crispy greens or pickles. If you only cook for yourself and eight servings is too much for you, just halve the recipe.

Cheesy Chicken Keto Casserole

Instead of the usual heavily-processed, nutrient-depleted white flour that’s used in dumplings, this is a very simple dough made from coconut flour, eggs and a pinch of baking powder. the raw dumplings, spooned on top go nice and golden brown on top while resting on a bed of chicken stew, and soaking up all the delicious flavors of the chicken gravy. Just the thing for making husbands, and bellies, and husband’s bellies very happy.

Keto Chicken and Dumpling Casserole

Dumplings are back! Just as you would ordinarily make dumplings using wheat flour, we use almond meal. The end result is every bit as good. I like putting a teaspoon of dried rosemary in my biscuit dough for a bit of added flavor.

Almond and Golden Flax Meal Dumplings and Chicken

This recipe is a combination of two of my favorites: spaghetti squash and fettuccine alfredo. The recipe below is for an easy, quick alfredo sauce made in a skillet and then the cooked spaghetti squash and chicken are added before serving.

Chicken Alfredo Spaghetti Squash




 Low carb yum! Delicious hamburger stroganoff made fast and easy in one pan!

Low Carb Hamburger Stroganoff

Hamburger, Sausage, Broccoli Alfredo – Low Carb

Another Low Carb Stroganoff Dish

This dish should satisfy that cheesburger craving. Substituting regular flour will now allow many of us diabetics to eat this

Keto Cheesburger Pie

Stir-fry is something us D folks miss and this hack puts it back onto the table for us.


This no guilt Keto Tex-Mex Casserole is so good you it will quickly become a favorite.

Tex-Mex Casserole

Meatloaf? Stuffed with Goat Cheese and Spinach? And Keto friendly, too? Sign me up!

Keto Meatloaf

Chili was always one of my favorite dishes so I had to find a way to incorporate into my low carb life. After messing with a few recipes I had I finally was able to get the perfect low carb to flavorful ratio.

Low Carb Chili

Hamburger is a favorite for many of us and have a vegetable mixed into it with cheese is not only delicious but low carb too!

Low Carb Hamburger Casserole

Low-carb spicy beef lo mein that will kick those cravings right to the curb. A total party of textures and flavors and just 4.9 net carbs per generous serving.

Low Carb Spicy Beef Lo Mein

A delicious low carb and gluten free meatball recipe based on the classic Beef Stroganoff.


This soup has to be one of the best soups I’ve ever tasted, with tender chunks of beef that you can cut with a spoon, delicious vegetables and decadent sauce.

Low Carb Beef Stew

This casserole recipe uses a can of low carb black soy beans instead of regular black beans.


These are what dreams are made of. Low carb cream cheese stuffed meatballs. They are quick to make, economical, perfect as a snack, lunch, dinner, breakfast (you know I think leftovers are King!) and can be frozen. So why not make a double, triple batch and be prepared for the weeks ahead.

Cream Cheese Stuffed Meatballs

If you haven’t tried German Meatballs, you need to! They are awesome and easy to make.

German Meatballs

I have a handful of favorite foods, things that make the rotation of my monthly dinner menu and cheeseburgers are most definitely towards the top of the list.

Cheeseburger Pie

Casseroles are one of my favorite dishes to make. And, this low carb bacon cheeseburger casserole is certainly a winner.


The kids will love when you tell them they don’t need utensils for this warm, cheesy, ooey-gooey and delicious meal! Boiling the peppers makes them a bit softer, and they’re filled with tons of colorful, healthy, tasty ingredients. The kids will ask for this fun recipe time and time again.

Philly Cheesesteak Stuffed Peppers




 Sausage and coconut flour combine into a explosion of flavor. For an extra treat try using different flavored sausage.

Keto Sausage Balls

The best of both worlds comes together with this dish. We could have put it in the bacon category, but it has more pork. Mouth watering yet?

Bacon Wrapped Stuffed Pork Loin

If you like your food spicy and you like bacon and eggs, you should love this dish.

Jalapeno Popper Egg & Bacon Cups

This egg roll in a bowl is the perfect low carb Chinese food. I seriously could not get over how much this tastes like an egg roll.

Egg Roll in a Bowl

You like Pizza and you like Lasagna. Now try a Keto version that combines both with Canadian Bacon!

Keto Pizza Lasagna

Ham and Cheese is everyone’s’ favorite and this Stromboli sandwich will rock your world.

Ham and Cheese Keto Stromboli

Hot dogs are always a favorite and these stuffed and bacon wrapped ones will have your family asking for more! Also, as a hack try different ones like chicken or beef, or even turkey smoked sausage.

Cheese Stuffed Bacon Wrapped Hot Dogs

HACK ALERT!!! We hacked the above Cheese Stuffed Bacon Wrapped Hot Dogs! We used cheddar brats and thick wrapped bacon!!!

Bacon Wrapped Cheddar Brats

If you like tortillas you will love the Paleo Hack!

Pork Rind Tortillas

Polish Sausage, Bacon, and Broccoli rocks this Keto Hack. Mouth watering yet?

Polish Sausage with Bacon and Broccoli

These Fritters have awesome flavor, are keto so us diabetics can eat them, and they are delicious!

Bacon, Spaghetti Squash, and Parmesan Fritters

This recipe has bacon with Guacamole and is Keto. Yeah, us!

Bacon & Guacamole Fat Bombs

This one Skillet entree uses Kielbasa and Cabbage in a excellent way to tickle your taste buds.

Kielbasa and Cabbage Skillet

Low Carb Sausage Bacon Bites are a wonderful change-up for having breakfast for supper!

Low Carb Sausage Bacon Bites

My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning…they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.

Low Carb and Gluten Free Biscuits and Gravy

Growing up, I loved my Mom-mom’s fried chicken with biscuits and milk gravy.  I decided that I needed to make sausage milk gravy with some primal biscuits the other day – it was a huge hit!  My husband raved and said he liked the biscuits & gravy even better the next day as the flavors settled.

Primal Biscuits and Sausage Gravy





Who doesn’t like Pot Pies. But all that dough….and carbs. Not good. Bummer. Well here is a keto friendly, gluten free version that even a diabetic can eat!!

Low Carb Turkey Pot Pie

This turkey and vegetable soup will go with just about any other dish or stand by itself.

Low Carb Turkey and Vegetable Soup

California Turkey and Bacon Lettuce Wraps with Basil-Mayo is a fresh and filling low-carb meal that comes together in minutes!

California Turkey and Lettuce Wraps

The Turkey casserole is the bomb! You can also use chicken to make this Low-Carb and Gluten-Free Turkey Casserole with Mushrooms, Mozzarella, and Cauliflower Rice.

Low Carb Turkey Casserole

These Turkey Egg Wraps will remind you of a golden arches breakfast food that has a gajillion carbs. These, not so much. The nice thing about these egg wraps is that they are so easy to make and you could fill them with anything. I imagine that with a few alterations you could even make them sweet rather than savory. Hmmm…wheels are turning on that idea……

Paleo Turkey Egg Wrap

There are so many good flavors in this Thai-Inspired Ground Turkey Stir-Fry with Basil and Peppers and this tasty recipe is low-carb, dairy-free, and South Beach Phase One (and gluten-free with the right ingredient choices). Use your garden basil if you have some!

Thai inspired Turkey Stir Fry

Not only is this recipe healthy and full of veggies, but it’s low-carb as well, so if you like turkey and zucchini, then these Turkey Taco Zucchini Boats are a great option.

Turkey Taco Zucchini Boats

A very gluten free Ground Turkey Skillet with Green Beans recipe that is definitely easy to make and tasty meal for your family dinner.

Turkey Skillet with Green Beans

If you’ve never experienced zucchini lasagna, you’re in for a delicious surprise! The zucchini replaces the noodles and is topped with layers of an incredible turkey meat sauce and lots of ricotta and mozzarella. Next time I’d probably add mushrooms, pepperoni slices, or perhaps more roasted veggies. Either way, it’s love!

Low Carb Zucchini Lasagna with Spicy Turkey Meat Sauce

Turkey (or chicken) is perfect in this delicious Low-Carb, Gluten-Free, and Paleo Turkey Soup with Zucchini Noodles.
Low-Carb Turkey Soup with Zucchini Noodles

It doesn’t get much more comforting than these tender, sagey meatballs, swimming in a butter and white wine sauce that is flavored with crispy Pancetta, and even more fresh sage. Served over a velvety cauliflower mash? Heaven in a bowl people – believe it.

Turkey Saltimbocca Meatballs – Low Carb and Gluten Free


This Ground Turkey Low-Carb Enchilada Casserole was so good, I had leftovers for breakfast one day. And this healthy enchilada casserole made with ground turkey is low-carb and gluten-free!

Low-Carb Enchilada Casserole with Ground Turkey and Chiles



 The almond meal and finely grated Parmesan makes a crispy coating on the fish that’s also gluten-free and South Beach Diet friendly, and I’m betting this recipe will be a hit with just about anyone who tries it.

Low-Carb Almond and Parmesan Baked Fish

This Shrimp Avocado Salad is perfect for a quick lunch or supper during the summer. Especially when it is hot and humid in south, I always start craving things that are cool and filling without being heavy and draining.

Shrimp Avocado Salad Recipe 

This garlic roasted shrimp with zucchini pasta is a quick and easy paleo recipe. It’s a great weeknight dinner — you can have it on the table in 20 minutes.

Garlic Roasted Shrimp with Zucchini Pasta

Salmon and Avocado combine to make an award winning dish. Get “wild caught” Salmon for a purer, less polluted fish.

Salmon Stuffed Avacado

Many people love oysters and this recipe is so easy to make and so delicious!

Oyster Stew

These keto tuna melt bites really fit the bill. The crispy outside matches great with the soft, creamy filling on the inside.

Avacado Tuna Melt Balls

The shrimp burger is out of control juicy and oozing with delicious flavors, and the guacamole is is beyond belief, as it’s smoky, spicy, fresh and creamy all at once.  Oh, and the little bits of crunch from the red onion are so good!

Shrimp Cilantro Burgers with Smoky Chipotle-Lime Guacamole

The best way to prepare baked salmon is in foil — glazed with Firecracker sauce! This recipe is so easy to make and pulls together in less than 30 minutes. Salmon is always so flakey and tender when you bake it in foil!

Firecracker Salmon baked in foil

Broiled scallops with a Parmesan crust take dinner from ordinary to extraordinary. Easy prep tricks, make ahead and freeze info and 10 min. cook time.

Broiled Scallops with Parm Crust

Succulent whitefish stuffed with creamy and dreamy crab filling and topped with a lemon butter drizzle…in just 30 little minutes.

Crab Stuffed Whitefish

Pesto Grilled is a great summertime meal. It is simple to prepare and scrumptious.

Pesto Grilled Shrimp

Now I know the traditional ingredients of making coconut shrimp aren’t in here, but trust me here – you won’t be missing the old, traditional recipe. You’ll get all the crunch, all the sweet and spiciness in the sauce, and all of the taste of regular coconut shrimp. Except, this time there won’t be anywhere close to as many carbs. It doesn’t take long to make, and it turns out fantastic!

Coconut Shrimp Hacked

A beautifully seared scallop is a delight to behold and a pleasure to eat.

Scallops in Brown Butter Caper Sauce



Mexican Low Carb

Taco Pie is a yummy way to enjoy cheese and meat, seasoned to perfection. (NOTE: try different cheeses for different flavors!)

Taco Pie

Mexican Pizza on Cheddar Cheese base.

Mexican Pizza

These cheesy spicy Mexican stuffed bell peppers come together in only 20 minutes for a low-carb, gluten-free and totally delicious weeknight meal.

Mexican Stuffed Peppers

These Low-Carb Slow Cooker Sour Cream Chicken Enchiladas are the latest dish I’ve made using my Crock-Pot Casserole Crock Slow Cooker, and these enchiladas were really delicious. CAUTION: Keep your portions small, this is a little carby…

Low-Carb Slow Cooker Sour Cream Chicken Enchiladas

Chopped zucchini pairs well with ground beef. I came up with this Mexican Zucchini and beef skillet dish recipe one night for an easy dinner. I’ve made a similar dish in the past using leftover salsa. This time, I just added a whole can of diced tomatoes and chillis.


These Low Carb Cheese Crisp Nachos are the amazing! – if you’re looking for a low carb option or not – you’re going to love them!

Low Carb Cheese Crisp Nachos

One Pot Cheesy Taco Skillet– this easy, delicious, veggie packed meal is quick and great for a budget- as well as a low carb diet! 

One Pot Cheesy Taco Skillet

These unbelievably delicious and perfectly flavorful Chicken Enchilada Zucchini Boats will have your family wanting them more and more.  With these you save on carbs by swapping out the classic tortilla wrapped enchiladas with hallowed out zucchini boats instead.

Chicken Enchilada Zucchini Boats


Low Carb Caribbean Red Snapper with Lime Sauce —- 1.5 ibs. red snapper filets. garlic, shallot, onion, lime juice, white wine vinegar, olive oil, red bell pepper, parsley, thyme, cloves, 2 small Serrano peppers diced cut (optional), 1 small scotch bonnet pepper whole (optional)

Red Snapper with Lime Sauce

This isn’t for the heat shy. My husband won’t get within 3 feet of them but I find them addicting! You can always cut back on the cayenne of course but don’t cut too much because they just wouldn’t be the same. Marinating time not included.

Haitian Voodoo Sticks

Haitian cuisine is barely known outside its native land, yet it combines African, French, Caribbean and other influences into a bold series of dishes that are delicious and unique.Pork Griot is perhaps the most famous Haitian recipe, including pork marinated with many herbs, spices and citrus, stewed and then fried.


As crazy as the idea of eating a cow tail is, it’s quite delicious when prepared correctly. To many here in the States, some may consider it a delicacy, but in the West Indies eating this part of the cow is part of the norm.

Braised Oxtail. Queue Boeuf


Green beans are a bit of a little power house as far as stringy little green veggies are concerned. They are low in fat, high in potassium, low net carbs and a decent amount of protein.

Nutty Chinese Green Beans

What is not to love about Egg Roll Stir Fry! Great to make a bunch at one time and then just heat up when you are hungry.

Egg Roll Stir Fry

Here is a low carb version of sweet and sour chicken. And it only has 8 grams of carbs per serving! Enjoy!

Low Carb Sweet and Sour Chicken

Here is a Low Carb High Protein meal that will satisfy that protein craving. A wonderful combination of broccoli and beef that will keep you coming back for more. At 10 carbs, this is low enough for the diabetic.

Oriental Beef Stir Fry

In this sesame chicken recipe, we used a tablespoon of arrowroot powder combined with a beaten egg to mimic that soft battered texture of Chinese sesame chicken. This texture was also important since the sesame sauce wouldn’t stick to a naked chicken thigh so easily.

Low Carb Sesame Chicken

Party coming up? These crab and cream cheese egg rolls are the perfect party appetizer! These are easy to fry or bake up and serve with sweet and sour dipping sauce. Everyone loves a super-easy, crazy-yummy appetizer!

Crab Rangoon Egg Rolls

Try this easy Low Carb version of the family favorite General Tso’s Chicken and you won’t ever need to get take-out again.

General Tso’s Chicken {Low Carb}


Low Carb Italian Eggs in Purgatory are a fun, all in one skillet, and tasty way to jazz up breakfast. Eggs that are steamed in an Italian me at and veggie sauce. These are grain free, paleo, low carb and keto.


Here is a low carb 6 item Italian dish!

Italian Chicken Bake

If you like Calzones, but cannot deal with the bread, here is a simple hack that has no bread in it and is delicious!

Low Carb, Grain Free Calzone

So, tell me, have you ever made spaghetti squash? This was the first time I ever made this veggie. Of course, everyone tells you it turns out like spaghetti but I figured sure, sure, sure it does. I mean, how close can a squash be to spaghetti? Well, hold everything!!! This thing really DID resemble spaghetti. Totally shocking. Add some carbonara sauce with bacon and hellllloooo happiness! This was a fabulous dish!!!

Spaghetti Squash Carbonero

Arrabiata sauce is essentially a tomato sauce made with garlic, olive oil, and most importantly, red pepper flakes. It’s traditionally used as a pasta sauce but I’ve also used it as sauce on homemade pizza, on meatballs and even in a red chile stew.


I know some of you are reading this and thinking that low-carb = low-flavor, right? Or that it requires weird ingredients, right? Well, this recipe is proof that you don’t HAVE to live a low-carb lifestyle to enjoy a low-carb meal. In fact, unless you KNOW that this is a low-carb dish, you’d never suspect that this wasn’t a traditionally-prepared Italian dish.

Low Carb Itallian Meatball

Italian seasoning and seasoned salt seasons this sauté of chicken and vegetables. Use any combination of vegetables you have on hand.

Italian Chicken & Vegetable Skillet



 Spicy Shrimp and Cauliflower Grits are easy enough for a busy weeknight, tasty enough for company and the perfect recipe for a low-carb, gluten-free diet! You can sub chicken broth for the wine if you wish.

Spicy Shrimp and Cauli Grits

Keep in mind that you don’t need to have all of the ingredients listed below… you can change-up this recipe as needed. Really the veggies and meats you add to this dish are up to you. This recipe will make a large amount of Jambalaya. We were able to feed our family of five and we still have quite a bit leftover for lunch tomorrow. I LOVE leftovers!

Cajun Jambalaya with Cauliflower “Rice”

BBQ shrimp done New Orleans style in a spicy, buttery, lemony sauce that is so good that you will be licking your fingers and the plate clean!

New Orleans BBQ Shrimp

This delicious chicken is flavored with Cajun seasoning and stuffed with pepper jack chicken and spinach. It is always a hit with family and company!

Cajun Chicken Stuffed With Pepper Jack Cheese & Spinach

Cajun Blackened Catfish is a quick and easy, healthy, delicious, spicy seafood dish that makes an excellent weeknight supper, and can fit into most healthy eating plans, including low fat, low carb, gluten-free, and paleo.

Cajun Blackened Catfish

Cheesy Chicken Stuffed Poblanos – Low Carb and Gluten Free Made this for dinner tonight……amazing! Subbed in pepper jack tho and seasoned the chicken with cajun mix

Cheesy Chicken Stuffed Poblanos

This Cajun Blackening Seasoning Recipe will be the only the first spice blend in a series of homemade spice / seasoning mixes on Flavor Mosaic, and will provide a zesty kick of flavor without being overly salty. Use it on your favorite chicken and fish dishes, including salads, tacos, sandwiches, wraps, etc.

Cajun Blackening Seasoning Recipe

Crunchy on the outside and tender on the inside, this low carb entree is made from canned salmon so you will always have it on hand for an emergency dinner. The sauce is easy and creamy and also low carb.

Low Carb Salmon Patties with Creamy Sauce

If you love fresh flounder, as well as a few tomatoes and other veggies, with Creole seasoning you will love this dish. A very fun dish to make!

Spicy Creole Flounder

Roasted Chicken + Creamy Cajun Spaghetti Squash Pasta! Try this! I love it!

Creamy Chicken Spaghetti Squash

Stuffed avocados are great for everyone with a busy lifestyle. They are nutritious, low in carbs and ready in just a few minutes!

Chicken Stuffed Avocados


Easy Baked Jalapeno Cheese Crisps! Low carb gluten free cheese crisps with a tex mex flare! These healthier baked crisps are simple to make with minimal ingredients. Plus can be made mild or super spicy. You choose! One of our favorite appetizers and snacks. 


Jalapenos and buffalo chicken are a marriage of flavors that just had to be done. It’s a flavor explosion that is oozing with rich and delicious cheese, and packed full of spiciness in every bite. Of course – you can’t forget about bacon. Everything tastes better with bacon.

Buffalo Chicken Jalapeno Popper Casserole

These spicy, gooey, low carb cheese enchiladas just light up your whole mouth with flavor and, believe it or not, they are egg fast friendly!


If you have ever had tamales, you know there is a specific texture to masa in a tamale, and there is supposed to be a hint of smoky spiciness to the middle meat filling. Some people may be on the verge of offended when I talk about masa without corn, for the word typically represents a corn-based dough used for all kinds of dishes, including pupusas, tortillas and of course tamales. For our version we used flaxseed meal and coconut flour to achieve the required texture.

Cornless Tamales

Traditional Tex Mex soup is a delicious and spicy comfort meal made with vegetables, ground beef, sausage, black beans and corn. My low-carb version uses green beans instead of black beans and corn. It’s a great one-pot meal that takes less than half an hour to prepare.

Tex Mex Soup

Take your turkey in a completely different flavor direction with this spicy, Southwestern skillet recipe. Jalapeños peppers and a Tex-Mex spice blend completely change the flavor of the meat into something awesome!!


They are little bites of spicy, cheesy, low carb goodness and they make a great appetizer for parties.

Tex-Mex Meatballs

No Tortilla Chicken Enchilada Bake Recipe

No Tortilla Chicken Enchilada

Spicy food is something that we love in this family any time of year, but particularly the seasons of Fall and Winter. There is something about the chill in the air that makes me want the spicy warmth that comes with eating this kind of food.

Stuffed Chili Relleno Casserole

Enjoy a no-guilt Tex-Mex dish! Make this delicious low-carb pan with home made guacamole and sugar-free taco seasoning.

Low-Carb Tex-Mex Casserole



 The concept is so simple and imparts so much flavor into the chicken. It’s hard to believe we don’t use this method more often! It’s as simple as laying chicken pieces on a sheet of parchment paper, sprinkling spices over them and pounding the pieces a few times with either a rolling pin or meat tenderizer.

Korean Sticky Chicken

Bibimbap is a Korean dish with rice, mixed vegetables, meats and topped with an egg. Low-carb & Paleo friendly dish, replacing the rice with spiralized & diced daikon radish. Sizzling, savory dish with the classic ginger, scallions, garlic, soy sauce and sesame oil combination.


If you like the sweet and spicy taste of General Tso Chicken, this Korean beef recipe has a similar flavor that you will likely enjoy.

Korean Beef – Like Gen Tso


Korean Style Pork Chops – a simple recipe for Korean style marinated pork chops, resulting in melt in your mouth, super delicious pork chops. Best ever! (For even lower carb. Nature’s Hollow Sugar Free Honey Substitute an be subbed instead of the small quantity of honey required)

Korean Style Pork Chops

Korean Stir-fry Japchae Noodles recipe, substituting spiralized zucchini noodles for the traditional sweet potato noodles. (For even lower carb. Nature’s Hollow Sugar Free Honey Substitute an be subbed instead of the small quantity of honey required)


Traditional Korean style grilled strip steaks (For even lower carb, substitute Inulin – Low Carb Brown Sugar Sweetener for the brown sugar the recipe calls for)

Korean style grilled strip steak

Who said you couldn’t enjoy BBQ Korean-Style beef short ribs on a low carb diet? Well, I’m here to tell you, you can. This is a must-try if you love grilled meats. Cooking with Love & Passion sw🙂

Korean style beef short ribs

I never really had Americanized fritters since I grew up eating Korean fritters, like 파전 (Korean scallion pancakes) and 김치부친개 (Kimchi pancakes). So when I saw this fritter recipe, I figured it would taste very similar to Korean fritters since the concept of making them was pretty much the same but that wasn’t the case at all. These fritters were wonderfully crisp on the outside with such an enjoyable fluffy interior from the ricotta, which you never get to experience with Korean fritters since it’s made into such a thin layer. Now the best part of these fritters was the lemon flavor, which gave it that refreshing burst of flavor. And that last bit of lemon juice on top made these absolutely perfect. NOTE: To make even lower carb, sub Heavy Whipping Cream for the milk and Almond Flour for the flour.


Simple Korean-style egg rolls are an easy side dish for any day in Korea. We eat this every now and then because it’s quick, beautiful, and delicious and calls for only a few ingredients. NOTE: Use Heavy Whipping Cream instead of milk for lower carb

Korean Egg Rolls


Thai Curry

The Thai stir fry was juicy and paired so well with cashews, we decided right then and there we were going to recreate that dish at home!

Cashew Beef Thai Stir Fry

Who said you had to sacrifice burger night when it comes to a healthy diet? These Thai Salmon Burgers use soy sauce, curry powder, turmeric, ground ginger and garlic for an authentic Asian flavor while still keeping a low-calorie, low-fat and low-carb profile.

Thai Salmon Burgers with Pickled Cucumber Slaw

Craving healthy Thai food without all the sugar and carbs? This rich and spicy low carb soup recipe will warm you up.

Paleo Thai Chicken Zoodle Soup

I love a tasty chicken curry recipe!  Whether it’s Thai style or it’s an exotic Indian influence doesn’t matter to me.  Just bring on those amazing spice combinations!

chicken curry recipe

A great summer salad with Thai-inspired flavors. A perfect low-carb, paleo-friendly side dish. Thai food is one of my favorite cuisines, with its fresh, bold and spicy flavors. Of course, Thai takeout isn’t always low-carb or paleo-friendly, as it’s often served with rice or noodles and many of the sauces contain added sugars. But recreating the flavors of Thai food at home is easy and the results can be absolutely delicious and much friendlier to your waistline.
Eating the vermicelli-like spaghetti squash strands, I was taken back to Thailand’s amazing street food markets. It felt like I was eating Thai noodles. So I set out to make Thai spaghetti squash noodles.
Meatballs don’t have to be smothered in tomato sauce, nor they have to be simmered for hours. They can have your favourite Thai flavours, be cooked in a skillet, within 30 minutes. Clean dinner can be really ready that fast.
 This is an easy dinner recipe that’s perfect for busy weeknights. I especially love this recipe because it requires practically zero prep on my part.
If you have never made “rice” from a cauliflower, all it takes is to add it to a food processor and a few minutes. Just watch closely not to over process into a mush. Cauliflower “rice” is a great way to enjoy the texture of rice with less calories and it can be substituted in many rice dishes.
Who said you had to sacrifice burger night when it comes to a healthy diet? These Thai Salmon Burgers use soy sauce, curry powder, turmeric, ground ginger and garlic for an authentic Asian flavor while still keeping a low-calorie, low-fat and low-carb profile.
For a seasonal dish with global flair, prepare butternut squash with fragrant red curry powder, creamy coconut milk and savory pancetta. Reserve squash seeds and toast them to enhance the dish with a nutty crunch.
Plain roasted cauliflower is plenty delicious, but jazzing it up with a little spice makes a good thing even better. Curry powder — usually made with a blend of cumin, turmeric, mustard, ginger, coriander, saffron, and other spices — tends to be warming but not painfully hot, so it’s a nice entry-level blend if you’re feeding kids or those wary of spicy foods.




 This Salad is made in a jar!!


This stunning layered chicken bacon ranch salad is a Hack on a classic 7 layer salad. It features layers of green lettuce, peppers, corn, tomato, onions, cheddar cheese, roast chicken, and crumbled bacon. (For even lower carb remove any ingredients that spike you)

Chicken Bacon Ranch Layer Salad

A simple Low Carb Chicken Salad for one of those days you don’t feel cooking “fancy”.

Simple Keto Chicken Salad

My favorite part about this recipe is that the dressing uses mayonnaise as a base. You’re probably wonder why and it’s because most mayonnaise has a whopping 0 carbs but pack a tasty punch without over consuming the other flavors. The different flavors in this recipe each bring their own unique component that take this recipe from OK to delicious.

Low carb broccoli salad

Can you say bacon and cheeseburger…… a salad! Wow!

Bacon-Cheeseburger Salad

I genuinely enjoy the seafood side of low carb living.  The more the merrier.  But fish can be pricey.  Enter the Low Carb Tuna Salad recipe.  While I don’t consume a lot of canned tuna it can be a welcome and thrifty change-up on the menu.

Speedy Low Carb Tuna Salad

A delicious seven layer salad……..with bacon and chicken!

Seven Layer Salad

A Cobb salad is already a pretty safe low carb lunch option. The only thing to watch out for are some dressings that can be full of sugar. Otherwise, the salad’s full of fat! All that avocado, egg and bacon makes our Cobb salad recipe extremely filling!

Low Carb Cob Salad

This cauliflower potato salad is a great low carb alternative to a classic potato salad. The texture of the cauliflower is just a bit different from potatoes, but the flavor is spot on! Even carb lovers will love this cauliflower salad!


When you need a quick lunch or pot luck salad, this quick and east BLT salad will hit the spot!

Quick and Easy BLT Salad

This is so easy and so good. I made pulled pork the other night and this is great next to it or on top of it!! My husband said it’s the best coleslaw he has ever eaten.  I use prepackaged coleslaw mix and remove the carrot pieces. You can make your own if you like with fresh cabbage.Easy Low Carb Coleslaw

Easy Low Carb Coleslaw

I adore the traditional Italian Caprese salad made with buffalo mozzarella, tomatoes and basil but I wanted to create a more elaborate version with grilled eggplant (aubergines for my UK friends) to make it into a more substantial meal. Fried garlic and balsamic vinegar give this salad a real flavour punch, which I love, but of course you can use a simple dressing of olive oil and lemon instead.

Eggplant Caprese Salad With Fried Garlic & Balsamic



Buffalo Chicken Soup in a Crockpot

Crockpot Buffalo Chicken Soup

Slow Cooker BBQ Meatloaf is such a comfort food. NOTE: For Keto use a sugar free bbq sauce.

Slow Cooker BBQ Meatloaf

With only 3 ingredients this crock pot recipe is a home run.

Crock Pot Balsamic Chicken

With only  three ingredients, plus some salt and pepper, this is a no fuss simple dinner idea. If you are a mushroom lover, you will adore this quick fix!

Creamy Portobella Chicken Slow Cooker

This soup is amazingly easy, it’s incredibly delicious and hearty and it’s perfectly cheesy. This is definitely a new slow cooker favorite for me. Enjoy! (NOTE: Sub the flour with Coconut or Almond flour for even lower carb)

Crock Pot Cheese and Broccoli Soup

Crock Pot Mexican Chicken Soup. Need we say any more?

Slow Cooker Mexican Chicken Soup

Keto Garlic Parm Chicken Recipe. So simple yet so good!

Slow Cooker Garlic Parm Chicken

Paleo Texas Slow Cooker Beef Chili gives you the wonderful comfort food we grew up with and has been Hacked so it is now made for us diabetic!

Texas Slow Cooker Beef Chili

If you like pork chops you will love this Recipe Hack. For the slow cooker.

Slow Cooker Pork Chops

Crockpot Cashew Chicken is so good! Makes my mouth water.

Slow Cooker Cashew Chicken

Beef & Bell Peppers make up this dish and are a delicious combination. (NOTE: Make cauliflower rice for a Hack to put this on top)

Spicy Slow Cooker Beef & Bell Pepper

This slow cooker chicken enchilada soup recipe only takes a quick 10 minutes of prep time and tastes so delicious and comforting. The perfect soup for when you want something bursting with flavor but don’t want to slave over the stove all day!

Slow Cooker Chicken Enchilada Soup




Muffins used to be a great morning grab and go breakfast before the big D slapped me up the side of my head. With this Keto Hack we can enjoy this again! Yeah!

Grab & Go Egg Muffins

I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings.

Bacon-Egg Fat Bombs

I can not get enough of these simple, easy, and paleo breakfasts!  This one is perfect and you can really go as creative as you like with your ingredients.  I made two different styles of it:  Scrambled and Non-scrambled.

Baked Eggs in Ham Cups

This isn’t your typical hash brown filled, boring casserole, it’s the low carb breakfast casserole that you’ll get requests for seconds and raves from your pickiest eaters.

Low Carb Breakfast Casserole





Today I decided to do breadsticks in three different ways: Italian style, extra cheesy, and cinnamon sugar

Keto Breadsticks

If you’ve been avoiding grains and watching your carbs, there is a good chance that good old-fashioned “dinner rolls” are no longer served at your table. But if you’re like me, then you probably miss these traditional comfort foods for sopping up sauce or enjoying with your favorite bowl of soup or chili.

Keto Paleo Dinner Rolls

A Keto Bagel Hack! Can you say Yummy!!


These Oopsie Rolls have a completely different flavor. Rarely are we able to Hack a Keto dish, but we did and here it is.

Better Oopsie Rolls (Cloud Bread) Hacked!

These little low carb garlic parmesan rolls make the best accompaniment to your favourite healthy soup or stew. Serve them hot out of the oven and slathered with butter for the perfect keto side dish.

Garlic Parmesan Knots

A low carb gluten free bread recipe that is quick and easy to make. Using a blend of cheese and alternate flours, you can have your bread and eat it too.

Cheese Gluten Free Low Carb Bread

Keto Biscuits and Gravy

Biscuits & Gravy, Keto-hacked

The Keto Pancake Sandwich is one of the most popular recipes on the website. Everyone so far that’s tried it has absolutely loved it! Only 5.4 carbs per serving. (NOTE: By subbing sugar free maple syrup you can drop the carbs even further)

Low Carb Mock McGridle Casserole

These wraps are almost zero carb and easy to make. They can work as a base for many different concoctions. Enjoy!

Tortilla Wraps

These colorful flatbreads are quick to make, have only 3 ingredients (well kind of, if you are not counting salt or pepper) with the main one being a vegetable (which is why they have such awesome colors). Sounds interesting?

Colorful Flatbreads

Here is a recipe for low carb dumplings that you are going to love. You can use any type meat; chicken, turkey, beef, etc. to make a yummy addition to the family food fare!

Low Carb Dumpling Recipe

A good pizza is something us low carbers miss a lot and with this pizza dough recipe it gives us a chance to fill that gap. It does have some carbs, but as long as you keep your appetite in check and only eat 1 to 2 pieces, you should be fine.This recipe uses a combination of almond and coconut flour.

Low Carb Pizza Crust

Who misses biscuits? That has been one of my most missed things since being dx’d. I have tried the Golden Flax (mild wacky flavor) Coconut Flour (too cakey) Almond Flour (too nutty) and have not had any luck at finding a low carb biscuit that has the taste and fluffiness that I had come to love.

Low Carb Biscuit

Biscuits in gravy has been one of the most often missed things since I became a diabetic and I have tried several different recipe hacks to make a version that was both delicious and diabetic-friendly. The traditional ones use flour and milk, which both have a bunch of carbs. This recipe has zero carbs. That’s right, zero.

Zero Carb Sausage Gravy



Pancakes for the diabetic is a big problem. We all love them, but they really hate our numbers. This Paleo Hack of this traditional treat may find you having these more and more.

Honey Lemon Coconut Paleo Pancakes

For this recipe, I modified a standard waffle recipe to use almond flour instead of regular wheat flour. Sometimes this works out well without having to make too many other changes. I do find that eggs may need to be increased slightly when using ground almonds instead of regular flour.

Almond Flour Waffles

These waffles are simply amazing.  They are dense, crunchy on the outside and spongy on the inside.  I don’t often think that I can’t tell much difference between the grain-free version and the original version, but in this case, if I didn’t know these were made with almond flour, I would never guess it.  The only small difference is that I think they are a bit drier than “normal” waffles. (NOTE: Do not add the honey for even lower carb.)

Vanilla Almond Flour Waffle





 Missing those delicious fried appetizers at your favorite restaurant???  This low carb version will curb that craving.  With a Roasted Red Pepper Aioli Sauce

Deep Fried Mushrooms

Creamy, cheesy, spicy Spinach and Artichoke Dip served in delicious, homemade Parmesan Cups.
Spinach and Artichoke Dip

Who says nachos need to be made with tortilla chips? Here is a keto hack for you!

Mini Pepper Nachos

These little treats are great for a low carb snack, a dinner party, or just vegging out in front of the tube. SSSHHH! Just don’t tell anyone they are keto and they won’t know.

Bacon Wrapped Chicken Bites


Let’s talk about this new antipasto “no bread” roll-up. This was easy to envision because I had lots of meat to work with. The trick was gonna be keeping the calories under control.

Antipasto “no bread” Roll-ups

This really easy sub “sandwich” is super easy to make, and I was surprised at how good it was. I didn’t really miss the bread at all!

Low Carb Sub Sandwich “Unwich”


5 ingredients, don’t you love when a recipe has just 5 ingredients? Now, I wasn’t totally sure if I should call these Cheesy Portabella Pizzas 5 ingredient or not because, well, do garlic powder and olive oil and oregano count?

Cheesy Portabella Pizzas

These low carb high fat Peanut Butter Pecan Bars are healthy, really easy to make, and melt-in-your-mouth delicious! They are made with real ingredients, and much better for you than store-bought low carb bars.

Easy Low Carb Peanut Butter Pecan Bars

We all seem to be in unanimous agreement: fathead pizza is delicious. So what about fathead pizza rolls? I think you guys are going to love them just as much as I do!

Fathead Pizza Rolls





 I love a good sauce to pour over my meat and vegetables, and this one is amazing. It is quick and easy to make, just let it simmer while you cook your main meal. The brown butter cream sauce is the perfect keto sauce, very high fat and very delicious.

Brown Butter Cream sauce The Perfect Keto Sauce

Ranch dressing is extremely easy to make and so much better than the store-bought version. It tastes better and doesn’t have any unhealthy additives and preservatives. It’s ready in just a few minutes and you can keep it in the fridge for up to a week. I didn’t use any buttermilk to make this dressing even more keto-friendly. I like using it in salads or as a dip for vegetables and crispy chicken drumsticks. You will never need to buy the bottled version again!

Easy Keto Ranch Dressing

For you Marinara Sauce lovers, here is a Keto Hack that is diabetic friendly.

Easy Keto Marinara Sauce

Healthy Keto Home Made Mayonnaise. Need we say more?

Homemade Mayonnaise

You can now give all of your BBQ favorites a healthy makeover while still keeping the traditional flavors your family loves… just by making simple substitutions and choosing intelligent ingredients. And that’s what we’ve done with this simple and delicious Paleo barbecue sauce. Not only does it have the rich, smoky flavor that makes commercial sauces so tantalizing, it has only 16 calories and less than two grams of sugar per serving. Plus, it’s loaded with antioxidants.

Low Carb (paleo) barbecue sauce)

Tzatziki is one of the classic sauces in Greek cuisine, with as many versions as there are cooks who make it. I can get away with calling this the World’s Best Tzatziki Sauce because it was made by my friend Georgette, who’s not only 100% Greek, but also one of the best cooks I know

Tzatziki Sauce (Greek Yogurt and Cucumber Sauce)

Queso dip – incredible cheesy, creamy and with just the right amount of heat. It’s one of my biggest weaknesses. In my dreams, I eat queso dip every day, just like you would eat soup! But since that isn’t exactly normal and most queso recipes aren’t exactly low carb, I’ve cut back. This week was a little different though, I couldn’t keep my queso cravings at bay, so I did what any low carber currently on the #MakeYouMove campaign would do and went testing recipes. And bam! I made a simple low carb version, that was oh-so-delicious.

Low Carb Queso Dip

This classic Italian sauce is creamy and rich. Traditionally the ingredients are heavy cream, butter, parmesan, salt and pepper. There are many other variations around, often including garlic, egg yolks, flour, bacon, and more! Alfredo is one of the few sauces that I’ll buy pre-made in jars, because the carb count is much lower than in most of the others.

Low Carb Alfrado Sauce

Red Enchilada Sauce is the secret to making good tasting Enchiladas. This recipe is low carb, gluten-free and easy to prepare. Enjoy it on enchiladas, tacos or your morning eggs.


Making the Keto Garlic Salad Dressing is really simple! – Combine all of the ingredients in a blender and blend until it’s creamy and smooth. You can start with 4 cloves of garlic and add more after you taste the dressing, if you feel like it’s not strong enough.

Keto (LCHF / Low Carb) Diet Garlic Salad Dressing

White sauce, or Bechamel as it is also known, is a classic recipe made from butter, milk and flour. This low carb version is not authentic in the slightest – but it is a great substitute!

Low Carb White Sauce

Avocado Crema is something you need to know how to make. It is the perfect accessory for tacos, salads, rice bowls and pretty much anything else that has even a hint of Mexican flavor.


White Barbecue Sauce is a regional favorite. A traditional Alabama BBQ sauce, this vinegar and mayonnaise based sauce has quickly become a favorite with anyone that’s tried it. It’s not what you envision when you think of barbecue sauce. At all. It’s white. It’s not sweet. It has a mayonnaise base. NOTE: For even lower carb, try it without the sugar.

White Barbecue Sauce

Although I love real fresh squeezed lemonade (I used to get it on the boardwalk as a treat) I was never a huge lemon dessert fan. That changed when I made lemon curd for the first time four or five years ago. I made these teeny tiny lemon tarts for my sister-in-law’s baby shower. They were adorable and they were delicious. Lemon has grown on me since then. This Creamy Lemon Dessert Sauce is amazing on berries.





Tacos are a great meal that gives a bit more hands-on attitude with what you’re eating.

Keto Breakfast Tacos

For those of us the miss Pasta, there is a Keto version out. And it is really, really good!

Keto Garlic Gnocchi

This 5 minute Keto Pizza will have you the rockstar of your kitchen.

5 Minute Keto Pizza

If you are looking for a little crunch, try this easy peasy cheese cracker recipe. You won’t be disappointed!

Easy Peasy Cheese Crackers

Very tasty, scalloped, fresh mushrooms!




Usually Low Carb and delicious chicken soup don’t go together, but in this case, they do!! Happy dance!

Buffalo Chicken Soup…Low Carb

How can you improve upon a good broccoli cheese soup? Bacon of course! If you’re trying to stick to a ketogenic diet it would be a fantastic addition to your meal plan.

Tastier Broccoli Cheese Soup (with Bacon)


Lemon Cloud Fat Bombs are sweet and tangy. Need we say more?

Lemon Cloud Fat Bombs


The bitter dark chocolate plays with the sweet peanut butter fudge filling – giving a great balance in the flavors. Everyone would reach for these over a Reese’s PB Cup any day!

Keto Peanut Butter Fudge

It’s a lava cake! But that name doesn’t do it justice. It’s a warm, gooey, sweet, fluffy, molten cool lava cake. It’s insanely simple to make and only has 4g of net carbs for the entire little cake

Low Carb Lava Cake

You know that feeling. You want something sweet, but you don’t want to spike. Here is a quick fix for that crave.

Keto Chocolate Cake in a Mug

Brownies are something many of us miss and these flowerless keto brownies might just fill that spot.

Nut Free Keto Brownie

This Cheesecake Hack will make you a hero with your family. Just make sure you don’t tell them it’s good for them.

Low Carb French Vanilla Cheesecake

This Pumpkin Cheesecake Mouse will have you fixing it again and again.

Low Carb Pumpkin Cheesecake Mousse

Strawberry lovers will love this one and with only 5 ingredients you will be shouting for joy!

Strawberry Cheesecake Fat Bombs

Low Carb Chocolate Whips! Oh, my!

Frozen Chocolate Whips!

Who doesn’t like fudge? Here is a low carb version that is awesome!

Creme Cheese Fudge

These are called C Sqds because the have coconut oil and cocao chocolate. Perfect for use to transition into keto or fasting. Only 2 carbs per disk.

C Sqrd Fat Bombs


Since I have been doing Keto I have craved a little sweet at night and these fit the bill very nicely and fit in with my plan. The crumble VERY easily so let them cool a bit before taking off the cookie sheet.

Ultra Low Carb Peanut Butter Cookies



Making thick homemade milkshakes like the fast food restaurants is easy to do. Try this thick and rich low carb dark chocolate frosty milkshake! only 9 carbs for 1/2 serving!

Low Carb Frosty Milkshake

This recipe is super easy and perfect for this time of year when berries are in season I used mixed berries but you can use what you have at home: strawberries, raspberries, wild blueberries or blackberries. It’s quite filling and great for breakfast. Enjoy!🙂

Frozen Keto Berry Shake

This is a creamy combination of coffee, chocolate, and caramel.

Mock Arbys Jamocha Shake

This thick and creamy milkshake is great for your low-carb or gluten-free diet. I don’t even miss ice cream anymore!

Bonnies Low Carb Milkshakes

This chocolate milkshake recipe makes me swoon! It’s better than a certain fast food chain’s chocolate frosty drink. And being sugar free and full of protein just gives me even more reasons to have this whenever that chocolate milkshake urge hits.



New Years

If your New Year’s Eve just isn’t the same without eggnog, but you’re sticking to low carb eating, I have just the recipe for you.

This low carb eggnog is amazingly easy to throw together. You can use two real eggs instead of the liquid egg product. Personally, I don’t like the idea of drinking actual raw eggs. Eggbeaters are so much easier to work with, too, with no mess from cracking real eggs. NOTE: Using Heavy Whipping Cream instead of milk will reduce the carb count.

Low carb eggnog for a Happy New Year or anytime

This sauteed cabbage recipe with onions and bacon is the perfect accompaniment to your lucky New Years

New Year’s Bacon and Cabbage



Valentines Day


St. Patricks Day


Low Carbing on Easter

Easter Meals

Mothers Day

Memorial Day

Fathers Day

July 4th

Labor Day

Veterans Day




False Hypos and Carb Flu


Prior to becoming a diabetic you probably were like the rest of us and didn’t really think about carbs, fats, and proteins. Based upon what we had always been told was healthy for us we ate breads and grains, cereal, and any other number of high carbohydrate foods. And as long as we were not diabetic, that really didn’t cause us any trouble. The carbs were good fuel for our bodies. Or so we well told.  The truth of the matter is that the carbs and sugars made many of us gain weight, start having high blood sugar numbers, which caused pancreas damage, which further reduced the effective amount of insulin our body produced, making our numbers even higher. A very vicious circle. And one that is still continued to this day in main stream medicine and nutrition. Their solution is to keep the carbs but treat it with insulin and meds.

I am not here to talk about that specifically, and you can read up on it further in other articles elsewhere in our blog. What I would like to explain is what you will probably experience when you start reducing carbs and eating more ketogenic. Namely false hypos, or false hypoglycemic episodes. For you new folks that simply means feeling like you are having a low or a low blood sugar episode. That may or not be what is actually happening. Many describe it as a feeling of anxiety or impending doom.


The only way you can tell if it’s an actual low is with a meter. If you have had high blood sugar for a while your body has gotten used to it being high. It is normal and a comfort zone. The problem is, the body does not know what is best for it in this case. It has been found that a sustained blood sugar above 140 will cause damage to your body. Whether it is causing beta cell damage, eye damage, damage to your kidneys, or any other area that out of control diabetes effects, it is occurring. So you cannot trust your body to tell you what it is doing. Always verify.

Let’s say as an example that you have been averaging 400 as a blood sugar level and you finally decide that you are going to modify your carb intake by going keto. Within 24 hours your blood sugar drops to the 250-300 range. Your body falls out of that false comfort zone you have been killing yourself in. It starts giving you signals (anxiety and panic attacks) that you are having a low blood sugar episode. And yet that 250-300 range is still above the point where no damage occurs. Your scale is all messed up from being so high for so long. That is why we suggest a gradual reduction in blood sugars of about 50 points every 48 hours, or so until you get down to where you should be. This gradual reduction amount will vary from individual to individual and has many factors involved.

If you take insulin shots or blood sugar lowering meds, you should contact your doctor and have him put you on a sliding scale for insulin, and perhaps an eventual reduction in the meds you are taking as your number start coming down. This will reduce or eliminate actual hypoglycemic episodes. Some MD’s may want to argue with you stating that you need carbs to be healthy. This is not true. The body is miraculous in that it is able to convert what it needs. If it needs glucose, it can convert protein into it, which is called gluconeogenesis. The nice thing about this conversion is it will only convert what it needs so there will not be an excess to store and convert into fat. By removing carbs from your diet you should eventually need less insulin and/or medicine. Again this will vary from person to person on what you need to do. Getting your numbers down into a non-dangerous range is critical to gain your health back.

One of the big benefits of reducing your BG (blood glucose) is that your body will start to heal itself as much as it can. After you go into ketosis and get over the carb flu, (which I will get into later) you will start to feel better, feel more youthful and have less pain and less bathroom trips from having to pee. Again, this healing will vary from person to person and may be a very long, involved process. The only thing you have to gain is as much of your life back as you can get.

After being on a ketogenic diet for a while some people cannot understand when they have doing good with low numbers, all of a sudden they start having higher morning numbers, even though they have changed nothing else in their daily routine. This can be caused by several things. The one I will discuss is a liver glucose dump. You may want to do additional study about the Somogyi Effect and Dawn Phenomenon for additional info on high morning numbers.

Many suffer from what is called a glucose dump. The liver is used as a storage area for excessive glucose and has been doing that since cavemen walked the Earth. It was natures’s way of how to store fuel for lean times in the feast and famine eating habits back then. Cavemen used to pack on the pounds in the summer when food was abundant, then almost starve to death in the lean winter months. How it works is if your body determines you are running out of fuel (glucose) it will send an emergency request to the liver to release glucose to stop it from what it thinks it is starving to death. Remember, up above we were talking about your body not really having a correct blood sugar scale? Same difference when it thinks you are starving. Odds are you are not. This usually happens in the wee hours of the morning when we are asleep. Too much insulin or meds can also stimulate this to occur. Many of us have found that eating a small amount (teaspoon to tablespoon) of either peanut butter or even grass fed butter just before bed stops this from happening. Just that little amount for some people makes all the difference.

The long term goal is to remove or deplete that store of glucose out of the liver. Remember, the body can convert glucose if it needs it, so by reducing your carb intake over time will eventually empty your liver of most of that excess glucose. Again, it will vary by individuals how many carbs you can eat a day and still stay in ketosis. Which is why you should not take a day off or a cheat day. This could throw you back to burning glucose as your main fuel instead of fat. It makes it very hard to get back on track if you drop out of ketosis. Remember, you are fighting your body for the fuel it wants to use. Carbs are easier, very addictive, and it is the lazy way for the body to maintain itself. Why it is not built in it to realize the very carbs it is craving is slowly killing it off I cannot say.


Anyway, it is all trial and error and if you fall, pick yourself up and dust yourself off, and begin again. When you have gone through the carb flu a few times (which I will get into next) you will be less enthusiastic to have a cheat day. It just isn’t worth it.

As I have said before your body has used glucose as it’s primary fuel probably since you were little. And your family was only following societies recommendations. But let me ask you a question. A rancher raises cattle. Now he wants to be the best rancher he can be so he wants to make the most from the sale of his cattle, right? He doesn’t want them skinny, he wants them big, full of fat to marble and tenderize that nice piece of beef. Should he feed them fat to make them fat? Of course not. The rancher knows that fat will not make his cattle fat. Only grain will do that. So if grain makes them fat, why is it suggested that we eat grains and carbs? Many think it is a conspiracy to make us fat and sick so that they can make money off of us for prescriptions, surgeries, and care. That is not what I am here to discuss, so let’s move on. It is, however, food for thought, huh!


Carb flu can be terrible at times. And each person experiences it differently. It is a withdrawal from sugars and carbs. You body is addicted and craves them. It doesn’t like to burn fat for fuel. It is not as easy to do so. You will probably have the flu for about 10-14 days, maybe less. Eating too many carbs while converting could prolong this, having you sitting on the fence trying to cross into ketoland. That is why it is important to reduce carbs as quickly as you can. You have to balance that with the false hypos, but luckily the carb flu shouldn’t hit until after you have pretty much stabilized your blood sugars.

The way to monitor your progress of going keto is using ketosticks. They are test strips that you use to check for ketones in your urine. You need to reduce carbs until you find ketones in your urine. Then you can maintain the ketosis by keeping carbs down and daily checking. Times of checking will vary the ketones present, based upon when meals were taken. Usually the best time to test is first thing in the morning. It may show a larger amount of ketones present since you have slept and not ate and your urine is probably more concentrated. Some people save money by cutting their ketone strips in half, getting two tests out of each strips. You may want to try this.

Last but certainly not least, when you change your diet, you may become constipated. Eating a higher amount of healthy fat will help this and you may even have to resort to a softener until your body adapts. This condition won’t last forever and should be viewed as another aspect of carb withdrawal.

Here are a few ways to minimize the carb flu:

Any problems can be minimized and sometimes entirely cured by getting enough water and salt into your system.

For example try adding half a teaspoon of regular salt to a large glass of water. Drink it. This may reduce or eliminate side effects in 15-30 minutes. If so, this may be repeated once daily if needed during the first week.

A better-tasting option is to use broth, e.g. chicken, beef or bone broth.

Make sure to eat enough fat. Going low carb, low fat is a recipe for starvation and feeling hungry and tired. You should never endure hunger as you start low carb. A proper low-carb diet contains enough fat to feel satisfied and energetic. This can speed up the transition and minimize the time spent feeling low when starting low carb.

So how do you get enough fat when eating low carb? There are any number of options, but when in doubt add butter to whatever you’re eating.

If adding salt and water (and fat) do not completely eliminate the induction flu the best option is usually to hang in there. Any remaining symptoms are likely to be resolved within days, as the body adapts to low carb and starts burning fat for fuel.

If necessary it’s of course possible to have some carbs and make the transition to low carb more gradual and slower. This is not recommended as a first option, as it slows down the process and makes the benefit of weight loss etc. less immediately noticeable.

Here are some additional links for more study. Hang in there! If you can get through the hard part you have it made.

False Hypos

5 hypo myths


carb or keto flu

This to shall pass

LC Side Effects

History of Diabetes

insulin kit

Diabetes History

Diabetes has been with us for a long time. Here is diabetes history in a convenient timeline:

1552 BC – Written on a 3rd Dynasty Egyptian papyrus, physician Hesy-Ra mentions frequent urination as a symptom. This is the earliest known record of diabetes.

1500 BC — Ancient Hindu writings note that ants are attracted to the urine of people with a mysterious emaciating disease.

500 BC — The first descriptions of sugar in the urine and its occurrence in obese individuals.

250 BC — Apollonius of Memphis is credited with coining the term “diabetes”, meaning to go through, or siphon, for a disease that drains patients of more fluid than they can consume.

1st Century AD – The Greeks describe the disease as “a melting down of the flesh and limbs into urine.”

164 AD – Greek physician, Galen of Pergamum, diagnoses diabetes as a kidney ailment.

Up to 11th Century – Since the urine of people with diabetes is thought to be sweet tasting, diagnosis is often made by “water tasters” who drink the urine of those suspected of having diabetes. Mellitus, the Latin word for honey, is added to the term “diabetes”.

16th Century – Paracelsus identifies diabetes as a serious general disorder.

For thousands of years, no one knows how to live with diabetes, let alone treat or cure it. Children with diabetes often die within days of onset and older people deal with devastating complications. Remedies range from herbs to bleeding.

1776 – Dobson finds a substance like brown sugar in appearance and taste when diabetic urine evaporates. He also notes a sweetish taste of sugar in the blood of diabetics. He observes that, for some people, diabetes is fatal in less than five weeks and, for others, is a chronic condition. This is the first time that a distinction between Type 1 and Type 2 has been made.

1797 – Dr. John Rollo—a surgeon in the British Royal Artillery—published a book entitled An Account of Two Cases of the Diabetes Mellitus.  He discussed his experience treating two diabetic Army officers with a high-fat, high-meat, low-carbohydrate diet. .

1798 – Rollo documents excess sugar in the blood, as well as the urine.

Early 1800′s – Researchers develop the first chemical tests to indicate and measure the presence of sugar in the urine.

1848 – Bernard discovers that glycogen is formed by the liver and speculates that this is the same sugar found in the urine of diabetics. This is the first linking of diabetes and glycogen metabolism.

Late 1850s – The French physician, Priorry, advises diabetes patients to eat extra large quantities of sugar as a treatment. Oops! This won’t be the last time that strange and unhelpful treatments for diabetes will be tried.

1869 – Langerhans, a German medical student, announces the pancreas contains two types of cells – one set secretes the normal pancreatic fluids, while the function of the other is unknown. Later, these cells are identified as the “islets of Langerhans”, which help produce the hormone insulin.

1870s – French physician, Bouchardat, notices the disappearance of sugar in the urine of his diabetes patients during the food rationing in Paris during the Franco-Prussian War and formulates the idea of individualized diets.

1889 – Minkowski and von Mering, at the University of Strasbourg, France, remove the pancreas from a dog to determine the effect on digestion and discover that diabetes develops.

In 1897, the average life expectancy for a 10-year-old child with diabetes is about 1 year. Diagnosis at age 30 carries a life expectancy of about 4 years. A newly diagnosed 50-year-old might live 8 more years.

1908 – Zuelzer extracts a pancreatic “substance” and injects it into five diabetes patients. Although sugar in the urine is reduced or disappears, the side effects of treatment are extreme and unacceptable.

1909 – de Meyer of Belgium proposes the name “insulin” (Latin: insula, island) for the unknown pancreatic substance.

1911 – Benedict devises a new method to measure urine sugar (Benedict’s Solution).

1900-1915 – Diabetes treatment includes: the “oat-cure” (daily allowance is approximately eight ounces of oatmeal mixed with eight ounces of butter, eaten every two hours), the milk diet, the rice cure, “potato therapy”, opium, and overfeeding to compensate for the loss of fluids and weight.

1913 – Allen’s book, Studies Concerning Glycosuria and Diabetes, stimulates a revolution in diabetes therapy.

1910-1920 – Allen and Joslin are considered the two leading diabetes specialists in the United States. Joslin believes that diabetes is “the best of the chronic diseases” because it was “clean, seldom unsightly, not contagious, often painless and susceptible to treatment”.

1916 – Allen promotes a strict diet regimen, which is soon widely adopted. Allen believes that the diabetic’s body cannot use food, so he limits the amount of food allowed patients. Patients were admitted to the hospital and given only whiskey mixed with black coffee (or clear soup for teetotalers) every two hours from 7 am to 7 pm. This diet is followed until there is no sign of sugar in the urine – usually 5 days or less. A strict diet follows. Outcomes are better than ever seen before for those with Type 2 diabetes. Unfortunately, those patients with Type 1 commonly die during the treatment, likely from starvation. A few young people do survive and become the first insulin users.

1919 – Allen publishes Total Dietary Regulation in the Treatment of Diabetes, with exhaustive case records and observations of 76 of his 100 diabetes patients. He becomes the director of diabetes research at the Rockefeller Institute.

1920 – Banting conceives of the idea of insulin after reading Moses Barron’s The Relation of the Islets of Langerhans to Diabetes with Special Reference to Cases of Pancreatic Lithiasis in the journal: Surgery, Gynecology and Obstetrics. With help from Best, Collip and Macleod, Banting continues experimenting with different pancreatic extracts on de-pancreatized dogs.

1921 – Paulescu, a distinguished Romanian scientist, publishes an article describing his successful isolation of “pancreine” – insulin.

1921 – Insulin is “discovered”. A de-pancreatized dog is successfully treated with insulin.

1921 – Banting presents The Beneficial Influences of Certain Pancreatic Extracts on Pancreatic Diabetes, summarizing his work at a session of the American Physiological Society at Yale University.

1922 – In Toronto, one of Collip’s insulin extracts is tested on a human being, a 14-year-old boy named Leonard Thompson. This test is considered a success by the end of the following February.

1922 – Eli Lilly and the University of Toronto strike a deal for the mass production of insulin in North America.

1923 – Banting and his colleague, Macleod, are awarded the Nobel Prize in Physiology or Medicine. Banting shares his award with Best; Macleod shares his with Collip.

While insulin can prevent early death from diabetic coma, insulin treatment does not prevent the chronic, disabling and sometimes deadly complications of the disease.

1923 – Eli Lilly begins commercial production of insulin. The Toronto group calls the substance “insulin”; Eli Lilly calls their product “Isletin Insulin.”

1925 – Home testing for sugar in the urine is introduced. Eight drops of urine is mixed in a test tube with 6 cc of Benedict’s solution provided by the doctor. The tube is put into boiling water for five minutes. The color of the liquid indicates the presence of sugar: greenish (light sugar), yellow (moderate) or red/orange (heavy).

1930s – Insulin is further refined. Protamine zinc insulin, a long acting insulin that provides greater flexibility for diabetics, is introduced. (It actually remained on the market until several years ago.)

1936 – Research by Himsworth (UK) divides diabetics into two types based on “insulin sensitivity.”

1940′s – The connection is made between diabetes and long-term complications such as kidney and eye disease.

1944 – A uniform insulin syringe is developed and diabetes management becomes more standardized.

By 1945, a newly diagnosed 10-year-old has a life expectancy of 45 years; a 30-year-old has 30.5 more years; and a 50-year-old might have 16 more years to live.

1948 – Joslin writes about the “unknown diabetic” in Postgraduate Medicine. Although a million people are known to have diabetes, he speculates a million more have it but don’t know it. He is the first expert to emphasize that insulin alone cannot solve all diabetes-related issues.

Late 1940′s – Helen Free develops the “dip-and-read” urine test (Clinistix), allowing instant monitoring of blood glucose levels.

1950s – Specialists still recommend against marriage for people “with hereditary diabetes”.

1951 – Lawrence and Bornstein measure the amount of insulin in the blood. They find that older and obese patients with diabetes do have insulin, but those who are young have none.

1955 – Oral drugs that help lower blood glucose levels are introduced.

1959 – Two major types of diabetes are recognized: Type 1 (insulin-dependent) diabetes and Type 2 (non-insulin-dependent) diabetes.

1960′s – Home testing for glucose levels in the urine increases the level of control for people with diabetes.

1964 – The first strips for testing blood glucose are used. A drop of blood is placed on the paper strip for 1 minute, and then washed off. Comparing the color to a color chart provides a rough indication of blood glucose levels.

1965 – Instant glucose is developed.

1966 – Doctors at the University of Manitoba perform the first pancreas transplant.

1970 – First blood glucose meter (Ames) is introduced. It is intended for use in doctors’ offices and costs around $500.

1970 – Insulin pumps are developed.

The development of testing equipment and supplies provides patients with much greater control and flexibility in the management of their diabetes.

1970 – Laser therapy is used to help slow or prevent blindness resulting from diabetes.

1973 – U-100 insulin is introduced.

1976 – HbA1c test is introduced.

1978 – Testing of the first recombinant DNA insulin is announced.

Until this date manufacturers of insulin have had to stockpile animal pancreatic tissue. This changes dramatically with the development of DNA technology that allows the manufacturing of a genetically engineered “human” type of insulin.

1978 – The National Diabetes Information Clearinghouse (NDIC) is established to increase knowledge and understanding about diabetes among patients, health care professionals and the general public.

1983 – The first biosynthetic human insulin is introduced.

1983 – “Reflolux”, later known as “Accu-Chek”, is introduced allowing relatively easy and accurate blood glucose self-monitoring.

1986 – Insulin pen delivery system is introduced.

1990 – Defeat Diabetes Foundation established to address the issue of prevention, which was not being met by existing diabetes related organizations.

1993 – The landmark clinical trial Diabetes Control and Complications Trial (DCCT) publishes its report. The study clearly demonstrates that more active self-management through nutrition, activity and monitoring of glucose levels (and adjustments) delays the onset and progression of long-term complications in Type 1 individuals. The study results shows proper management reduces risk complications significantly for eye disease (76%), kidney disease (50%) and nerve disease (60%).

1993 – Instant Glucose tablets are introduced.

1996 – The FDA approves the first recombinant DNA human insulin analogue, lispro (Humalog).

1990-1997 – External insulin pumps allow closer control and freedom from multiple injections. More sophisticated insulin analogues are introduced which offer faster action, less risk of reactions and more flexibility for diabetes management.

More than 300 insulin analogues have been identified, including 70 animal insulin’s, 80 chemically modified insulin’s and 150 biosynthetic insulin’s. These allow physicians the ability to customize treatment, reduce side effects and have improved outcomes.

2003 – The names Insulin Dependent Diabetes Mellitus (IDDM) for Type 1 and Non Insulin Dependent Diabetes Mellitus (NIDDM) for Type 2 diabetes are formally dropped.

The life expectancy for people with diabetes in 2004 is still lower than that for the general population by about 15 years.

2014 – 26 million Americans have diabetes and 1 in 3 of them don’t know it. Another 79 million Americans are categorized as “pre-diabetic” and are at risk of developing diabetes in the next ten years if they don’t make appropriate lifestyle changes.



– See more at

Medicines that will burn out your pancreas (Sulfonylureas)


There is a growing trend I am seeing that is extremely disturbing. We are finding many doctors not adequately explaining or giving no explanations of the dangers of some of the medicines they are proscribing.

Someone had the bright idea some time ago to use a drug to “stimulate” the pancreas into making extra insulin. Not let put this into an example that will be easier to understand.

Let’s say you have a little car with a small engine and you try to race someone with a much larger car and engine. To even have a chance of beating them you are going to have to run your engine much harder than is safe. As the RPM’s climb in your little engine it has a greater chance of having any type of failure due to the heavy-handed use of it. Even the drag racer knows this concept and many of them will rebuild their engines after each run to make sure they don’t fail.

Now, applying that to your pancreas and beta cells. (the beta cells are the cells that produce insulin) We do not yet have the technology to rebuild our pancreas. Or replace the lost beta cells. Yet.

Eventually, we should be able to duplicate the live beta cells (clone) and install them back in our pancreas, thereby curing our diabetes. However, those of us that have burnt out our beta cells in our pancreas so there is nothing left by taking these medicines will be unable to have this beta cell transplant.

So you have to ask yourself, do you want to save some of your beta cells so that you can benefit from the future technology? Or take this medicine so much that you become insulin dependant for the rest of your life?

One thing I have not mentioned yet is how these drugs work. They stimulate the vagus nerve that leads to the pancreas. Another problem that has occurred is that this same vagus nerve stimulates the heart. In some cases there have been heart issues from this “overclocking”.

Here are several links that will explain more and list the names of the medicines. YOU are YOUR best advocate for YOUR health. Inquire to your MD about the long term ramifications of the meds you are on.


Dangers of Sulfonylureas for Diabetes

Heart Attack from Sulfonylureas

Januvia Virtually Identical to Glipizide

The Declining Role of Sulfonylureas as Add-on Therapy

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