Pinwheel Shepherds Pie

Serves 8


  • 1lb. lean ground beef
  • 2 tablespoons onion or garlic salt 8 ounces low carb mushroom soup
  • or sauce mix
  • ¼ cup ketchup
  • 1lb. package of frozen, mixed vegetables
  • 1lb Atkin’s low carb bake mix or equivalent


  1. Pre-heat oven to 375.
  2. Mix low carb bake mix into dough per package instructions and roll
    flat into a circle roughly the same diameter as your skillet.
  3. Cut dough into equal sized triangles and roll each triangle once from
    base to tip.
  4. Set aside. In a non stick skillet, stir in ground beef and onion salt and
    cook thoroughly until browned. Stir in mushroom soup/sauce,
    ketchup and mixed vegetables.
  5. Bring mixture to a boil, then reduce heat to medium and cover and simmer 8 – 10 minutes or until vegetables are tender.
  6. Remove skillet from heat and arrange dough triangles on top of
    mixture with the tips pointing to the center.
  7. Place skillet in oven and bake at 375 for approximately 20 minutes
    or until dough turns golden brown

Pumpkin and Macadamia Soup

Serves 6


  • 1 tablespoon macadamia or olive oil 1/2 cup roughly chopped
  • macadamias
  • 1 small onion, chopped
  • 1 teaspoon grated ginger
  • 3 cups diced or canned pumpkin
  • 1 small tart apple, chopped
  • 3 cups chicken stock sour cream for topping
  • Whole or halved macadamias, roasted for garnish


  1. Heat oil in a heavy stock pot and sauté macadamias, onions and
    ginger for 2 – 3 minutes.
  2. Stir in apple and pumpkin slices and sauté for 2 – 3 minutes (if
    substituting canned pumpkin puree, add only the apple in the step
    above and use pumpkin puree when you add chicken stock).
  3. Pour in chicken stock.
  4. Bring to a boil then cover and simmer for 20 minutes or until
    apples/pumpkin become soft.
  5. Transfer to blender and blend until smooth.

Low Carb Chili

A low carb chili recipe so easy to make even someone with near zero cookery skills can manage it.

The reason it’s low carb is because it doesnt include kidney beans. But feel free to add them if counting carbs isn’t on the agenda.


  • 2 cloves minced garlic
  • 1 cup chopped onions
  • 3 Tablespoons olive oil
  • 2 lbs lean beef, chopped
  • 4 cups canned tomatoes, drained or 4 cups beef both
  • 2 Teaspoons salt (omit if using broth)
  • 2 bay leaves
  • 1 Teaspoon oregano
  • ¼ Teaspoon crushed cumin
  • 2-3 Tablespoons chili powder
  • 2 cans Eden Black soybeans, drained


  1. Place all ingredients in a large stock pot or slow cooker.
  2. Bring to a boil.
  3. Reduce heat, cover and simmer for 1- 2 hours.
  4. The longer this mix simmers, the more the flavors will set in.

For extra carb reduction: swap beef broth or stock in place of

Sesame Honey Chicken

Sesame chicken was always one of my favorite dishes when going out for a Chinese.

But Chinese restaurants are known to add extra ingredients, like MSG, to improve the taste… but wreck havoc to our guts.

So I found out how to make it at home, and a healthier version without the mysterious added spices.

Serves 1

  • 1 chicken thigh, cut into 1/8-inch strips
  • 3 Tablespoons cooking oil, divided
  • 2 Tablespoons soy sauce 1/4 Teaspoon pepper
  • 3 green onions, thinly sliced
  • 2 garlic cloves, minced
  • 1 Tablespoon sesame seeds
  • 1 cup of brown rice


  1. Start cooking the brown rice in boiling water
  2. Place chicken in a glass bowl.
  3. Mix sugar, oil, soy sauce, seasonings and sesame seeds.
  4. Pour mixture over chicken and toss to coat.
  5. Allow to marinate for 15 minutes.
  6. Stir fry marinated chicken in skillet or wok over high heat.

Ground Beef and Cabbage Casserole

If you’re a fan of cabbage, you’ll love my Ground Beef and Cabbage Casserole recipe.

It’s packed with ground beef, rice, tomatoes, cheese, and of course, cabbage.

And it’s super easy to make too. Just add all the ingredients to a skillet, fry, cover and then simmer until it’s cooked to perfection.

Serves 4


  • ½ lb ground beef
  • ½ cup chopped onion
  • ½ bag coleslaw mix
  • 1-1/2 cups tomato sauce
  • 2 Tablespoons lemon juice


  1. Brown ground beef first and set aside.
  2. Add onion and cabbage to skillet and sauté until soft.
  3. Add ground beef back in along with tomato sauce and lemon juice.
  4. Bring mixture to a boil, then cover and simmer for 30 minutes.

Low Carb Deep Dish Quiche Pizza

Who says pizza can’t be healthy?

My deep dish quiche pizza recipe combines with a rich tomato sauce, Italian cheeses and and roasted pepperoni.

Filling, nutrious and healthy. Yum!

Serves 4


  • 4 ounces cream cheese
  • Three eggs
  • 1/4 cup parmesan cheese
  • 1/3 cup heavy cream
  • 1/2 teaspoon oregano
  • 2 cups shredded Italian cheese (mozzarella, romano, parm mix – or
  • your choice)
  • 1/4 teaspoon garlic powder
  • 1/4 cup tomato sauce
  • 1 cup shredded mozzarella
  • 20 slices pepperoni


  1. Preheat oven to 375 degrees.
  2. In mixing bowl, beat together the eggs and cream cheese until
  3. Stir in heavy cream, parmesan and spices.
  4. Pour 2 cups cheese into a nonstick, 13×9 inch baking pan or
  5. Add egg mixture on top of cheese and blend together so that cheese
    is suspended in the mixture and not concentrated at the bottom of
    the pan.
  6. Bake in oven approximately 30 minutes and then briefly
    remove pan to add on layers of mozzarella and pepperoni.
  7. Return to oven for 10 more minutes or until dish is bubbly and

Chilli Salsa Beef Goulash

Travel to Hungary, Poland or parts of eastern Germany and you’ll find beef gholash pride of place on every menu.

It’s a hearty dish, warming in winter and packed with nutritious goodness.

Beef gholash is best cooked slow so the chunky pieces of meat are tender. And like with many of my dishes, I’ve added chilli salsa for a spicy edge.

Yields 4 servings


  • 2 lbs beef cubed, in 1-1/2 inch cubes
  • 3 Tablespoons cooking oil
  • 1 Tablespoon chili salsa
  • 3 oz onions, chopped
  • 1 sweet bell pepper, cubed
  • 1 lb tomatoes, cubed
  • 1 cup red wine watersalt, pepper


  1. Fry cubed beef in a large pot or skillet in cooking oil.
  2. Once beef browns, add chili salsa and fry for 1 minute.
  3. Add onions and cubed vegetables and continue frying for 10
  4. Add wine as well as extra water if needed.
  5. Cover and simmer for 30 minutes.
  6. Add salt and pepper to taste.

Sausage and Salmon Omelet with a Spicy Kick

Omelettes are fast to make, packed with protein and you can add all sorts of ingredients from the fridge.

My omellete recipe includes salmon, avocadoa and little cayenne pepper for a spicy kick.

1 serving


  • 3 eggs
  • 1 smoked salmon
  • 3 links organic pork sausage
  • ¼ onions
  • ¼ cup provolone cheese
  • 1 tsp cayenne pepper


  1. Beat eggs and place into skillet.
  2. Follow standard omelet method, adding onions, salmon and cheese
    before turning omelet over.
  3. Sprinkle finished omelet with extra cheese, the cayenne pepper and serve sausage links on the side.

Mexican Spicy Eggs’N’Avocado Breakfast

You may know this dish by its traditional name: ‘Huevos Rancheros’ or ranch-style eggs.

I love this spicy Mexican breakfast recipe. It’s so filling and nutritious that I often eat it during the week.

You can also serve it with tortillas as an evenig meal.

It only takes 30 mins to cook. Yet it’s so simple and mouth watering, you’ll be eager to cook it time after time.

Yields 2 servings


  • 4 eggs, poached
  • 1/4 cup chunky salsa
  • 1/3 cup cheddar cheese, shredded
  • 1/3 cup avocado, cut into chunks
  • 2 Tbs. sour cream
  • 2 Tbs. olives, sliced
  • 2 Tbs. fresh cilantro, finely chopped


  1. Cook eggs by poaching.
  2. Heat salsa in microwave or on stove over medium high heat.
  3. Place poached eggs on serving plate and top with salsa, sour
    cream, olives, cheese, avocado and parsley.

Strawberry Crepes

These delicate crepes are rolled up with a fluffy cream cheese filling and sliced strawberries. Make these as a dessert when strawberries are in season, or for a fancy weekend brunch.

Yields 6 servings


  • Butter (enough to fry crepes)
  • 3 large eggs
  • 2/3 cup heavy cream
  • 3 tablespoons Dr. Atkins Bake Mix
  • 4 tablespoons sugar substitute
  • 1/8 teaspoon almond extract
  • 1/4 teaspoon vanilla extract
  • 1/2 teaspoon orange zest grated
  • Strawberry filling:
  • 2 cups strawberries, washed, hulled and sliced
  • 6 tablespoons Sugar
  • Twin sugar substitute


  1. Prepare a heavy, 8 inch skillet or crepe pan with heated butter.Whisk all crepe ingredients together in mixing bowl.
  2. Once the butter stops foaming, pour 1/6 crepe mixture into skillet,
    making sure to cover the bottom evenly.
  3. Cook until bottom is browned and top is set.
  4. Use a spatula to flip the crepe and brown the other side.
  5. Once done, transfer to a paper towel.
  6. Repeat this procedure with remaining batter and butter.
  7. Next, make your filling by combining strawberries with sugar
    substitute and spoon about ¼ of mixture on each crepe. Add light
    whipped cream to taste and garnish with remaining strawberries.
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