|April 29th, 2005
At a friend's in
|Mock Pumpkin Cheesecake
9 total carbs (7 net) for entire recipe
This is the shortest, simplest recipe in the world. Great way to
keep warm on a cold night!
½ cup canned pumpkin
1 (3-oz.) cube cream cheese
1/8 tsp. ground cinnamon
1 packet Splenda
Heat in microwave 40 seconds & enjoy!
|Sheila's 20-Carb Veggie Platter
Perfect for busy Inductioners!
1 mini cucumber, sliced
1 8-ounce package button mushrooms, sliced
1 cup cherry tomatoes
Don't forget the dip! (I use Hidden Valley
Ranch packets made with heavy cream
instead of milk!)
This is a simple, beautiful little platter that's the perfect way to
meet your Induction veggie quota. Great to snack on while
watching TV or if you're always on the run like me!
|Sheila's Cookies & Cream Shake
For after Induction if you're ready to really splurge once in a while!
22 total carbs for entire recipe
½ cup heavy cream
¼ cup 4% cottage cheese
1 ounce ice cold water
1 scoop zero-carb protein powder (any brand, found at supermarkets &
health food stores)
3 Sugar-Free Chocolate Sandwich Cookies (any brand, found at
Handful of ice cubes
2 packets Splenda (optional - add 2 carbs if you add this!)
Blend for 30 seconds and enjoy!
|Sheila's S.O.S. Shake
Approximately 12 total carbs; 6 net carbs
It's 10 P.M. and you crave chocolate or cookies or anything sweet but want to stay slim ... do you know where your sanity is? Whip this decadent
shake together & watch even the fiercest cravings just melt away ... you'll swear you're at Braum's! 6 grams of fiber.
I sometimes have one of these before bed if cravings are getting to me ...
½ cup pasteurized eggs (Or raw eggs - my preference - at your own risk)
1 ounce heavy cream
2 scoops protein powder (I love Cookie-type flavors!)
1 (3-oz.) cube cream cheese, softened
3 T organic flax seed meal
2 handfuls of ice cubes (Any more will cause it to taste icy rather than ice-creamy)
Large shake straw (I haggle a big box of these at Sonic for just $3)
Blend together for 30 seconds & enjoy.
Delightfully fills a 28-ounce aluminum tumbler all the way to the brim ... Let me know how you like it!!
* For an even longer-lasting treat: Using a popsicle kit, one shake will go an extremely long way in making homemade low-carb fudgesicles.
|April 23rd, 2005
(Ladies, we don't sweat - we glow.)
|Sheila's Quick Pumpkin Mini-Cheesecakes
Makes 4 cheesecakes
(If during Induction, use Splenda packets rather than granular - less carbs!)
7½ net effective carbs per cheesecake
Copyright © 2002
1½ cup pumpkin
1 cup cream cheese
2 T butter, melted
1 cup Splenda
1 T cinnamon (or more!)
1 T vanilla
1 tsp. almond extract
½ tsp. lemon extract
1 tsp. chocolate extract (optional)
1 tsp. salt
Blend ingredients & pour into 4 disposable aluminum pie shells.
375º for 25-30 minutes.
|Sheila's Low-Carb Post-Induction
Peanut Butter Cookies!
3 net carbs per cookie
Copyright © November 2002
1 cup peanut butter
1 cup granular Splenda
1 tsp. baking soda
1 large egg
3 shakes ground cinnamon (optional)
Mix together & form into little balls on greased cookie
sheets. Press down "crossways" with fork for a true
peanut butter cookie look. 350º for 10 minutes; allow a
few minutes to cool. DONE.
|Sheila's Easy Breakfast Shake
Induction-friendly; Serves 1
6 total carbs
3-oz. cube cream cheese
½ cup Eggbeaters (Use raw eggs at own risk.)
¼ cup heavy cream
1 T DaVinci's or Atkins syrup - any flavor!
4 ice cubes
Blend 30 seconds - ice cubes last - and enjoy!
|Sheila's Black-Bottomed Broccoli
Approximately 16 total carbs for entire recipe - and 8 grams of fiber!
1 thin boneless chicken breast, diced up
1 (12-oz.) package fresh Induction-friendly stir-fry vegetables (Broccoli
is my favorite veggie for stir-fry.)
Butter to taste
Onion (minced/powder/fresh) to taste
Garlic (minced/powder/fresh) to taste
Pepper to taste
Dice up chicken; add to heated Wok layered with a good amount of
extra-virgin olive oil. I keep my heat between 4 & 5, but this can
vary. Flip once sides are very lightly browned. Add 12-ounce bag
(or 2 bags for 18 grams of fiber) of broccoli, florets side down; then
go nuts adding your pepper, onion, & garlic to taste. This goes on
for at least 20 minutes - I love my florets crunchy & full of flavor.
This quick meal tastes incredible & is perfect for meeting your Induction
veggie quota! I just love how the broccoli florets soak up the
scrumptious olive oil, butter, onion, & garlic flavor, & I eat every drop of
what is in the pan - and never without chopsticks!
2 sets of photos below: once ingredients have been added, & the finished
product. Sometimes I add 2 bags of broccoli for 16 grams of fiber.
|Crispy Fried Chicken Nuggets
Approximately 4 total carbs for entire recipe
Great with Mock Mash Potatoes!!!
2-3 chicken breasts, cut into chunks
4-5 eggs, whisked
½ cup grated Parmesan, tossed into Ziploc
Immerse chicken chunks in egg mixture, transfer to Ziploc
(coating them well), then move things along to pan filled
halfway with oil. Heat kept at Medium-High. Move them
around every few minutes so as to ensure the chicken is
cooked evenly. Chicken is done
once golden brown & stark-white on the inside - and
looks almost "string-cheesy" when cut open.
Enjoy - looks & tastes just like bread-fried chicken!!
|Sheila's Mock Pumpkin
Induction-friendly! (8 total net carbs for entire recipe)
3-oz. cube Philly Cheese
½ cup canned pumpkin
1 packet Splenda
Melt above ingredients together for 30 seconds in the
microwave for a fantastic, quick pumpkin cheesecake
"substitute." Lots of fiber.
|Mom's Homemade Cheese Chips
(My mom thought of this one - an Induction-friendly
cheese-flavored chip you can enjoy with sour cream!)
Small pinch of grated cheddar for each "chip"
½ tsp. onion powder
½ tsp. garlic powder
Bake on cookie sheet at 400º for approximately 6 minutes until flat,
hard, & crisp - not burned! Remove with spatula & place on paper towel.
12 total carbs for entire recipe
2 large Portobello mushrooms
1/2 cup lowest-carb canned diced tomatoes you can find
Oregano to taste
Basil to taste
Parsley to taste
Pinch of onion powder
Pinch of garlic powder
1 handful shredded Mozzarella
Pepperoni slices to taste (if desired!)
Preheat oven at 350º & rinse the 'shrooms! Remove
stems from mushrooms & coat
each with 1/4 cup canned diced tomatoes. Top with
Mozzarella, then add pepperoni
slices. Toss in the oven until cheese has melted -
approximately 15 minutes.
These are so scrumptious & satisfying.
Approximately 12 total carbs for entire recipe - and
8 ounces spaghetti squash (best to use a food scale!)
extra-virgin olive oil to taste
¼-½ cup Parmesan cheese
Rinse squash, cut in half lengthwise, & remove seeds.
Place squash side down in a large, Pam-sprayed
casserole dish. Bake at 350º for 40-60 minutes, or
until inside of squash is tender. Allow to cool for a few
minutes, then scrape inside of squash with tines of a
fork into pasta bowl. You'll really get a pasta effect.
Stir in "pasta fixins," & you're all set.
Honey Mustard Dressing
4 total carbs for entire recipe - Mom helped me with
3/4 cup mayonnaise
½ cup mustard
¼ tsp. red cayenne pepper
¼ tsp. garlic powder
3 packets Splenda
Mix well & chill in refrigerator.
|August 17th, 2006
Ft. Walton Beach, Florida
|August 22nd, 2005 - Oklahoma City
After a big Caesar salad & bunless
double cheeseburger at Louie's on the
Lake! I love their Caesar dressing.
Throw-Together Low Carb Fudge
5 total (or 3.9 net) carbohydrates per one-square serving
2 (8-oz.) blocks of cream cheese, softened
2 (1-oz.) squares unsweetened chocolate,
melted & cooled
½ cup granular Splenda
1 tsp. vanilla
¼ tsp. salt
Smooth together cream cheese, chocolate,
Splenda, vanilla, & salt. Transfer to 8", wax
paper-lined baking pan. Chill overnight & cut
into 8 squares.
|Copyright SugarFreeSheila.com © 2001 - 2013
This material may not be copied, reproduced, or transmitted
without the express written permission of the copyright owner.
|Sheila's Induction-Friendly Mucho Taco Salad
Serves 1 - Approximately 10 total carbohydrates for entire recipe
½ pound ground beef
1 T onion, chopped
1 tsp. minced garlic
½ tsp. pepper
1 T green chile sauce (optional)
Half-bag of Romaine lettuce, set aside in large bowl
The 3 following ingredients to be added LAST:
Handful shredded cheddar cheese
1-2 T sour cream
2 T tomato sauce - look for a brand that yields 3 carbs per ¼ cup
Brown ground beef on Medium heat - really break it apart. Once this is done, remove from heat,
drain meat thoroughly, & incorporate the onion, garlic, pepper, tomato sauce, & optional green
chili sauce - mixing together well. Once combined, add cheddar cheese, & transfer to large salad
bowl. Finally, add sour cream & serve quickly.
|March 23rd, 2007
|September 4th, 2007
Shopping for unusual jewelry in Chinatown!
|November 2007 - Funchal, Madeira
Taking it all in at the Pingo Doce supermarket!
|November 2007 - Northwest Spain
After a day of sightseeing. I made out like a
bandit with all the sunscreens!
|June 23rd, 2008
At Lake Hefner in Oklahoma City
Taken after lunch at Louie's on the Lake - the best burgers in OKC. I always
have the bunless Big Lou Cheeseburger with double cheddar, no mustard, no
salt, & substitute the fries for a Caesar sans croutons, dressing on the side.
|Sheila's Deviled Eggs
(Approximately 4 total carbs)
© SugarFreeSheila.com 2009
Mayo to taste (I add quite a bit in there!)
2 T dill pickle relish
1 T mustard
Garlic to taste - powder, fresh, or minced
Onion to taste - I use ¼ tsp.
½ tsp. paprika
Hard-boil eggs. Cool & slice in half. Remove yolks & add these & remaining ingredients to a Ziploc
bag. Seal bag & smash; really go at it until ingredients are combined well. Next, with scissors, snip a
small corner of the bag. Now you are the pastry extraordinaire you've always wanted to be as you fill
each "egg half" with the mixture - and how about that, with no cleanup afterward.
Garnish with parsley & paprika. Enjoy!
|October 2008 - Aruba
Poured the entire day, but I made do!
|October 22nd, 2008 - Camera phone alert!
I roast a turkey breast every other week or so for dinner.
Such a nice change from chicken, & there's nothing to it:
just toss it in there at 325ºF (163ºC) & take it out once the
thickest part registers 160ºF (71ºC)! Plus, leftover turkey
feeds others in the household in the day or two thereafter.
|November 28th, 2008 - Casablanca, Morocco
At the Hassan II Mosque - the world's largest
religious monument, second to Mecca.
|December 2008 - Ceará, Brazil
Shopping at Washington Soares.
|January 2010 - Gibraltar
At the King Charles V Wall at the Rock
|SFS Roasted Brussels Sprouts
Created Feb. 2010: 40.63 total carbs & 22.75 net for entire recipe
1 pound (454 grams) Brussels sprouts
4T (60 mL) extra-virgin olive oil
Few shakes of pepper
1/4 tsp.(1.2 mL) minced garlic
1/4 tsp. (1.2 mL) minced onion
Pinch of sea salt
Mix together & transfer to small casserole dish, making sure to
drizzle all residual olive oil mixture on top of sprouts. 375°
(190°C) for 40 minutes if you like yours a bit browned like I do, &
shave off a few minutes if you don't. Tip: Toss these in the
oven right before working out. Nice reward!
|SFS Flax-Hemp Oatmeal
16.1g total carbs, 12g fiber
4T hulled hemp seed (6 carbs, 4 fibers)
4T flax seed meal (8 carbs, 8 fibers)
5T heavy cream (2.1 carbs - you can sub unsweetened
soy/almond/hemp/coconut milk if preferred)
Butter to taste
It's great cold, or you can heat it 50 seconds. 16 grams of protein.
Makes for a decent snack if you're having dinner soon but are famished
& don't want to spoil your appetite.
* Adding 2 tablespoons of chia seeds yields 24 total carbs & 20 fiber.
|Is this food or that recipe
ingredient safe for Induction?
Check that list!
|SFS Chicken Kelp Noodle Stir-Fry
Chicken breasts, cut into chunks
12-oz. bag kelp noodles (3 total carbs)
Bag of stir-fry veggies consisting of broccoli,
snowpeas, bean sprouts, carrots (20 carbs)
Extra-virgin olive oil
Lots of butter
Pepper, garlic, onion
½ tsp. (i.e., 3 sprays) of Bragg Liquid Aminos
|SugarFreeSheila's 20-CARB CHOCOLATE PROTEIN BROWNIES
20-22 total carbs for entire batch
2 heaping cups chocolate protein powder (Optimum Nutrition Casein in Chocolate Supreme is a fave)
1½ cups unsweetened "milk" sub (Coconut, almond, hemp. Look for 1-2 carbs/cup)
Transfer mixture to cooking-sprayed 9" pan. 350º (i.e., 175ºC) for 40-45 minutes. Ovens vary, so make sure a toothpick or fork prong comes
out clean. Allow to cool as long as you can before digging in. These are also good chilled.
Note: Of course you can dress up a recipe like this by adding things like unsweetened coconut or cream cheese to it, peanut butter on top,
and so forth. But the objective for this particular protein brownie was not only to have something tasty on hand that is also low-carb, but to
make that carb count as miniscule as possible - and I'd say at roughly 21 carbs a batch, this qualifies. Your personal per-brownie carb count will
of course depend on how you divvy up the brownies.
Is this recipe safe for Induction? Well, here's the finite list of allowable foods straight from the text so you can make the call.
Tip: If you have a lame-tasting protein powder you're trying to get rid of (we've all been there), you can add a tablespoon of unsweetened
cocoa powder for an extra 3 total carbs to help "choclify" the recipe.
Tip II: There are lower carb protein powders out there; but I chose the aforementioned 3-carbs-per-scoop protein powder because it's the
best chocolate one I've tried.
Tip III: If you decide to use heavy cream instead of coconut/almond/hemp milk, use TWO CUPS - and bump baking time up to
approximately 45 minutes. This renders my recipe 30.84 total carbs for the entire batch. If you ask me, though: using heavy cream only has
the brownies tasting a trifle better - not quite enough to merit the 50% carb increase. Your choice.
|SFS Parmesan-Roasted Eggplant
1 whole eggplant - either sliced or chunked
olive oil to taste
4T grated Parmesan
Directions: Drizzle lightly with olive oil. Top with Parmesan. Roast
at 350º for 45 minutes. Simple!
There's something about that olive oil/Parmesan combination that completely
satisfies any cravings I might have for pasta. Plus eggplant has a very
impressive amount of fiber and the most unusual, delicious, "meaty" texture.
It's even excellent raw as makeshift chips. I just adore eggplant.
|SugarFreeSheila's Chocolate Sunflower
Seed Butter Fudge
Here's the original recipe.
Below is my revamped version, originally created for my nut-allergic niece - but it
ended up being great in its own right!
1 stick butter
1 jar sunflower seed butter. (No measuring required AND it pours right out. Love that!)
4 oz cream cheese - i.e., half the block.
2 cups granular Splenda
3 scoops of your favorite chocolate protein powder
Directions: Melt first 3 ingredients in mixing bowl. Incorporate Splenda & protein
powder, mixing thoroughly.
Transfer to 8x8 pan. Freeze.
Note: For presentation and for fast clean-up once they've been gobbled up, I like to
cut up the fudge in cubes and placing them in a little wax paper-lined square lidded
tin container. Dollar stores.
|April 4th, 2012
Mom & dog-ter portrait. Sassy turned 14
this past June.
|Sheila's Low-Carb Butter Cream Toffee Ice Cream (5.3 total carbs for batch)
You must have heard about low-carb ice cream. I sure have. Well, I wanted a piece of the action, so I picked up a $25
Hamilton Beach ice cream maker at Target. After 10 minutes of self-churning, this is the result. I think it's fabulous.
If you have a similar ice cream maker: thoroughly chill ice cream mixture in one bowl in fridge, & keep
empty ice cream maker's bowl separate in the freezer for 8+ hours. When you're ready to actually go for it,
simply transfer the former to the latter, turn on the churn for 6-15 minutes depending on volume, & that's it.
Can you make this without an ice cream maker? You bet.
Note: You can add all sorts of things to low-carb ice cream like Splenda, unsweetened coconut,
unsweetened cocoa powder, nut butters, almond bits, berries, crushed low-carb cookies, sugar-free
chocolate syrup on top - and all drive up the carb count. I'll be experimenting big time with this fun little
maker, but my objective with this particular recipe was to make a great-tasting ice cream treat that did the
least carb damage. Enjoy!
|SFS Chocolate Protein Poppers
Entire batch 15 total carbs; 3 net
4T unrefined coconut oil
4T hulled hemp seed
1 scoop chocolate protein powder
½ tsp. vanilla extract
Blend above ingredients throughly. Using a teaspoon,
scoop out small portions and roll each into a ball. Chill
in fridge for at least 20 minutes to allow to solidify. Sort
of between chewy & crunchy, the texture of these
reminds me of Whoppers a bit - and they're great as a
snack throughout the day, or right after a workout.
|Sugar-Free Sheila's Lemon-Lime Nojito
1 oz water (or rum if virgin not preferred)
4 T organic lemon juice not from concentrate
2 packets Splenda
2 handfuls ice
5 mint leaves
Blend until smooth; garnish with a couple of mint leaves and lime slices.