Low Carb Broccoli Ricotta Cannelloni

Who doesn’t want low carb cannelloni????  You can thank Angela again for some of her amazing gluten, vegetarian low carb recipes!
  • 3 tablespoons (21g) coconut flour
  • 5 eggs
  • 2 tablespoons coconut oil
  • 1/2 cup water
  • 1 tablespoon butter
  • 2 garlic cloves peeled and chopped
  • 1 onion peeled & chopped
  • 1 cup tin tomatoes
  • 2 tablespoons basil, fresh
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 300 grams broccoli cut into florets
  • 1/4 cup (25g) Parmesan cheese grated
  • 300 grams ricotta cheese
  • 1 lemon rind and juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oit
  • 1/2 cup (56g) Mozzarella cheese for topping grated
  1. In a bowl, mix all the ingredients except the butter together. Either whisk or use a hand blender until the mixture is smooth.

  2. Heat the butter in a medium sized frying pan on a medium heat.

  3. Gently pour a small amount of the batter into the pan until you have a circle. You can rotate the pan whilst you pour to get a larger crepe. I just pour about one sixth into the pan and just watch it form into a circle naturally.

  4. Cook on one side for about 1-2 minutes until bubbles appear in the crepe, then flip over to cook for a further 1-2 minutes

  5. Repeat with the remaining batter.

  1. Heat 1 tablespoon of olive oil in a frying pan on a medium heat and add the onion. Saute for 5 minutes until soft.

  2. Add the garlic and cook for a further 3 minutes.

  3. Add the tinned tomatoes, breaking them up with a spoon and add the basil. Season with salt and pepper.

  4. Bring to the boil, then cover and simmer for at least 20 minutes.

  5. Remove from the heat and using a hand blender blitz until smooth. Or place the sauce into a blender.

  1. Rice the broccoli by placing the florets into a food processor and blitzing until it looks like green breadcrumbs.

  2. Heat one tablespoon of oil in a frying pan and add the broccoli, lemon rind and juice and cook for 3-5 minutes until the broccoli is soft and cooked. Not too mushy though.

  3. Remove from the heat and stir in the ricotta, Parmesan cheese, salt and black pepper until combined.

  1. Preheat the oven to 180C/350F degrees

  2. Lightly butter a baking dish.

  3. Spoon half of the tomato sauce over the bottom of the baking dish.

  4. Place a couple of tablespoons of the broccoli and ricotta mixture into a crepe and roll into a “cigar”.

  5. Place the filled crepe on top of the sauced lined baking dish.

  6. Repeat until the baking dish is full of stuffed crepes.

  7. Spoon the remaining sauce over the crepes.

  8. Sprinkle the Mozzarella cheese over the sauce (Parmesan would work too)

  9. Bake for 15 minutes.

  10. Eat and enjoy!

Recipe Notes

Serves 2 – 3 people  (6 filled crepes)

Nutritional info per filled crepe “cannelloni” :  282 Calories, 15g Fat, 16g Protein, 13g Total Carbs, 4g Fibre, 9g Net Carbs

Taken from divaliciousrecipes.com

Pizza Bomb Bites

Here is another great recipe from Angela Coleby from Divaliciousrecipes.com.  I think I need to move in with her lol.  It’s only 1 net carb for these pizza bite yummy treats!  This recipe makes 24 pizza bites.  I think when I make them I am going to add a little meat ball in the center of them.  Or maybe bacon?  Hmmmmmmmmmm. And I am definitely going to use coconut oil and add a little Italian spices.  I added the pictures from her blog so you can see how to make them.
  • 1/2 cup (56g) coconut flour
  • 1 tablespoon psyllium husk powder
  • 6 tablespoons olive oil or coconut oil
  • 1 egg
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup boiling water
  • 6 teaspoons Marinara sauce
  • 1/2 cup Mozzarella cheese grated
  • 1/4 cup Parmesan cheese for topping grated
  1. Preheat the oven to 200C/400F degrees

  2. Make the dough, place all the dry ingredients in a bowl and blend well.

  3. Add the oil and egg and stir until combined.

  4. Add the boiling water, gradually until you have a dough. Firm up with your hands.

  5. Roll out the dough by placing it on a piece of parchment paper, place another piece of parchment paper on top, then roll out. Cut out circles to cover the muffin tin spaces (I used a wine glass, but a large cookie cutter would do too).

  6. Place the circles in a greased mini muffin tin and ensure that all the sides are covered with the dough.

  7. Place about ¼ teaspoon of the Marinara sauce into each bomb.

  8. Add Mozzarella cheese, pushing down until the bomb is full.

  9. Gently squeeze the top edges of the dough together so that the dough forms little balls.

  10. Sprinkle the tops with Parmesan cheese.

  11. Bake for 20-25 minutes until the pastry is firm and golden.

  12. Eat and argue over the last one!


Nutritional Info per bite :  68 Calories, 5g Fat, 2g Protein, 2g Total Carbs, 1g Fibre, 1g Net Carbs

Just wanted to share a good joke lol

After an elderly couple starts getting forgetful, they visit their doctor. Their doctor tells them that many people find it useful to write themselves little notes.

When they get home, the wife says, “Dear, will you please go to the kitchen and get me a dish of ice cream? And maybe write that down so you won’t forget?”

“Nonsense,” says the husband. “I can remember a dish of ice cream.”

“Well, I’d also like some strawberries and whipped cream on it,” the wife replies.

“My memory’s not all that bad,” says the husband. “No problem — a dish of ice cream with strawberries and whipped cream. I don’t need to write it down.”

He goes into the kitchen, and his wife hears pots and pans banging.

The husband finally emerges from the kitchen and presents his wife with a plate of bacon and eggs.

She looks at the plate and asks, “Hey, where’s the toast I asked for?”

Haha…the doctor should have told them to go to nutrition house and get some herbs for memory…but you have to remember to take them… 🙂

Yo-Yo Diets…Are They That Bad?

It is a well know fact that most of us who are successful at losing weight, at some point put it back on again, and then some.  Then, we lose the weight again and put it on again and again and again.  We all know this is yo-yo dieting but how does this affect me and my efforts to keep the weight off?  The answer is simple…every time you lose weight and then put it on again, you may be the same weight as when you started but you are a little “fatter”.

  • Let’s say you weigh 200 lbs and you lose 50 pounds.  The 50 lbs lost is NOT ALL FAT.  Some is water, muscle etc.  So let’s say 40 lbs of that weight loss is fat, 5 lbs was muscle (usually because you don’t eat enough if you are following a low calorie diet)and 5 lbs was water.
  • Now, you gain back 50 lbs.  BUT you gain 50 lbs of fat.  You don’t gain muscle back unless you work out.  So you are actually an additional 10 lbs “fatter” even though you are still back to 200 lbs.
  • The more times you do this the fatter you get.  This is why people often say “I used to be able to lose weight fairly easily and now it is so much harder”.  You multiply the number of fat cells AND you make your fat cells fatter.

So how can I avoid this?  Stop dieting!!!  Diets don’t work!  Now, don’t get me wrong.  You should know by now I am an advocate of following a very low carb lifestyle, but the key word here is LIFESTYLE.  It is your way of life.  It is being aware of how many carbs you are eating and make alternate choices that are lower carb version.  It’s using lettuce for a hamburger bun or making the low carb/gluten free almond buns that I have posted earlier.  I have made these buns so many times and it literally takes me 5 minutes to make and 20-30 minutes to bake.  I will actually bring one of these buns if I am going to a restaurant and want a hamburger.  I tell my waitress that I am gluten intolerant but luckily I have my own bun :-).

If you are new to my blog, scroll down to find the RULES to following a low carb lifestyle if you want to lose weight or if you want to maintain your weight and just stay healthy.  I promise you will lose all of your sugar cravings and you will feel so much more energy.  Isn’t that worth it?

Glycemic Index Foods

Great information!

Buckwheat for your health

In my earlier post, i talked about the how glycemic index (GI) affects weight loss. Here is a more detailed explanation of what it’s about.

Glycemic Index

GI is the ranking of carbohydrates on a scale of 0-100 according to the extent they raise blood sugar levels after consumption of food that contains carbohydrates.

High GI means that the carbohydrates in food breaks down quickly and thus releases the glucose into the blood quicker. Low GI means the opposite; slow digestion and slower release of glucose into the blood stream. Diets that are low GI have shown to improve both glucose and lipid levels in people with diabetes and aids in weigh loss because it helps to control appetite.

  • High GI: 70 and above (Whole wheat bread, corn flakes, watermelon, potato)
  • Medium GI: 56 to 69 (Pumpkin, honey, popcorn, pineapple)
  • Low GI: 55 and below (Chocolate, soy milk, carrots, apple)

Glycemic Index Chart

Should I eat a low…

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Time is running out for my friend.

We are sitting at lunch when she casually mentions that she and her husband are thinking of “starting a family.”  What she means is that her biological clock has begun its countdown and she is considering the prospect of motherhood.

“We’re taking a survey,” she says, half jokingly. “Do you think I should have a baby?”

“It will change your life,” I say carefully.

“I know,” she says. “No more sleeping in on Saturdays, no more spontaneous vacations…”

But that is not what I mean at all.

I look at my friend, trying to decide what to tell her.  I want her to know what she will never learn in childbirth classes.  I want to tell her that the physical wounds of childbirth heal, but that becoming a mother will leave her with an emotional wound so raw that she will be forever vulnerable.

I consider warning her that she will never read a newspaper again without asking “What if that had been my child?”  That every plane crash, every fire will haunt her.  That when she sees pictures of starving children, she will look at the mothers and wonder if anything could be worse than watching your child die.

I look at her carefully manicured nails and stylish suit and think she should know that no matter how sophisticated she is, becoming a mother will immediately reduce her to the primitive level.  That a slightly urgent call of “Mom!” will cause her to drop her best crystal without a moment’s hesitation.

I feel I should warn her that no matter how many years she has invested in her career, she will be professionally derailed by motherhood.  She might successfully arrange for child care, but one day she will be waiting to go into an important business meeting, and she will think about her baby’s sweet smell.  She will have to use every ounce of discipline to keep from running home, just to make sure he is all right.

I want my friend to know that everyday routine decisions will no longer be routine.  That a visit to McDonald’s and a five year old boy’s desire to go to the men’s room rather than the women’s room will become a major dilemma.  That right there, in the midst of clattering trays and screaming children, issues of independence and gender identity will be weighed against the prospect that danger may be lurking in the rest room.

I want her to know that however decisive she may be at the office, she will second-guess herself constantly as a mother.  Looking at my attractive friend, I want to assure her that eventually she will shed the pounds of pregnancy, but will never feel the same about herself.  That her life, now so important, will be of less value to her once she has a child.  That she would give it up in a moment to save her offspring, but will also begin to hope for more years, not so much to accomplish her own dreams, but to watch her child accomplish his.

I want her to know that a cesarean scar or stretch marks will become badges of honor.

My friend’s relationship with her husband will change, but not in the ways she thinks.  I wish she could understand how much more you can love a man who is always careful to powder the baby or who never hesitates to play with his son.  I think she should know that she will fall in love with her husband again for reasons she would never have imagined.

I wish my modern friend could sense the bond she will feel with other women throughout history who have tried desperately to stop war and prejudice and drunk driving.

I want to describe to my friend the exhilaration of seeing your son learn to hit a baseball.  I want to capture for her the laugh of a baby who is touching the soft fur of a dog for the first time.  I want her to taste the joy that is so real that it hurts.

My friend’s quizzical look makes me realize that tears have formed in my eyes.

“You’ll never regret it,” I say finally.

by Dale Hanson Bourke
Chicken Soup for the Woman’s Soul

Keto Coffee! Part 1 – How to Order Low Carb at Starbucks

I know so many people who love Starbucks so having low carb options is fantastic. Thank you for sharing!

Baby Beast Bodybuilding

Since transitioning to lower carb and higher fats, I have been experimenting with coffee recipes!

Part 1, includes how to order at Starbucks to make your own concoctions.

Part 2, I’ll show you five low carb coffee recipes to try for yourself!

First things first: HOW TO ORDER 

Now I am not a coffee connoisseur. So forgive me if I leave something out. This is coffee / Starbucks as I know it.

You’ll probably make things easier for the barista if you ask for things in the order that is displayed on their cups.

  1. Hot or iced
  2. Size
  3. Decaf
  4. Number of shots
  5. Number of pumps of syrup
  6. Type of milk
  7. Followed by anything else you might like to add!

After Picking (1.) hot or iced, pick your (2.) size. The amount of caffeine per cup is as follows.

(3.) Caffeinated or decaffeinated. However I am not sure why you would be…

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