Category Archives: Beef

Induction Eating Plan Day 6

So, I’m up to day 6 of the plan and I think it’s going very well. I can’t tell you if I’ve lost weight, but I feel better and my clothes are a little looser. I didn’t weigh at the start and won’t weigh in at the doctor’s office until August, so it will be a surprise if I’ve dropped a few pounds. But I think the fit of my jeans will give me a pretty good clue before then.

Here’s the eating plan for this day:

6/11/2017 Food Net Carb
Breakfast Flax Waffle 0.6
1 slice Bacon 0
Butter 0
Syrup 0
Tea 0
B12 Gummie 1
Lunch Roast Beef Rollup 4.4
Hard Boiled Egg 0.4
Snack Chocolate 1
Dinner Chile Verde 4
1/2 cup Riced Cauliflower 2
Coleslaw 1.8
Tortilla 3

Look at the first breakfast item and go bananas! A waffle on an induction period? Who ever heard of that? I can tell you that when I went on Atkins a few years ago, no kind of bread entered the picture and even longer back, the choices were extremely limited.

But now, with the newer approach, many more food are okay on induction. The reason this one works is that it’s made with flax meal rather than flour. While flax is a grain, it’s a marvelous one that has as much fiber in it as it has carbohydrates, so basically, it cancels itself out on the carb meter. Not everyone is a fan of flax meal and it can have some effect on your digestive system similar to a laxative, but I can say the golden flax is delicious and it does help regularity.

I really like this waffle and flax breads are okay in my book. But that is up to you to decide. If you don’t like it, hang in there. Almond flour waffles aren’t too many days away.

Fluffy Flax Waffles

Atkins recipe

I made a couple of minor changes in this. Atkins called for coconut milk and I didn’t want to open a 4 cup container for 1 tablespoon, so I sub’d in cream. I also added a little more sugar substitute. I barely had enough batter to fill my waffle iron, so next time I make it, I may add 1 more tablespoon of the protein powder. It also called for a pinch of salt, but if you use baking powder, there is enough salt in that. I am not sure what baking powder does in this recipe as I don’t think it reacts with the ingredients. Next time I make it, I will make it without the baking powder and see if changes anything.

1 tablespoon Coconut Milk or 1/2 tablespoon Cream plus 1/2 tablespoon Water
1 Egg
1/2 tablespoon Vegetable Oil
1/2 teaspoon Vanilla Extract
1/4 cup Golden Flax Meal
1 tablespoon Vanilla Whey Protein Powder
1/2 teaspoon Baking Powder
1 tablespoon Sugar Substitute*
1/8 teaspoon Nutmeg

Preheat the waffle iron.

In a small bowl, use a whisk to mix the milk or cream and water with the egg, oil, and vanilla extract until blended. Add the rest of the ingredients and mix well.

Spray the waffle iron with baking spray or rub a little oil on the griddles to prevent sticking. Pour the mixture into the middle of the iron and spread it around with a spatula to make sure each well is coated.

Cook for two minutes until the steam from the iron is almost gone. If the lid lifts without resistance, then the waffle is done. If not cook about 10 seconds longer. The lid will lift easily when it’s done.

Cut the waffle in two and serve with butter and sugar-free syrup. I used Mrs. Butterworth’s, but there are several brands available.

Makes 2 servings.

Nutrition information per serving:
Calories: 176 Fat: 15.4 g Net Carbs: 0.6 g Protein: 6.3 g

* Use liquid sucralose or Xylitol or other sugar alcohol to avoid any carbs from the sweetener. The granulated variety has up to 1 net carb in the substance used to carry the sweetener.

Roast Beef Roll-up

I was so full from that waffle that I didn’t want a big lunch. I settled on a simple roast beef lettuce roll. This is easy to make and very satisfying. To add a little more protein, I also added a hard boiled egg. The meat and cheese can vary with your own preferences.

1 slice Colby Jack Cheese
1 thick sliced piece of Roast Beef (about 2 oz.)
1 tablespoon Philadelphia Chive & Onion Cream cheese Spread
1 slice Tomatoes – thinly sliced
1 leaf Romaine Lettuce
1 tablespoon Mayonnaise

Place lettuce on the plate, then put the roast beef on top and spread the cream cheese spread over the top. Put the cheese on top of that, then the sliced tomato. Put whole packet across a large leaf of lettuce, then roll from the narrow end to the larger end in a loose roll. Put face down on the plate. Use a toothpick to hold it together if needed.

Makes one roll.

Nutrition Information per roll:
Calories: 289 Fat: 23.1 Net Carbs: 4.4 g Protein: 16.3 g

Dinner was leftovers from Day 2, the Chile Verde Casserole. If you didn’t have leftovers, then here’s another option for a tasty dinner that is easy to make and induction-friendly. Try this delicious Salisbury Steak (that’s another name for hamburger steak.)

A Twist on an old favorite comfort food

This has been one of those months when too many things kept me from the kitchen to do anything more than reheat something or, for a few days when I had a stomach bug, just have soup. So not much posted for the month, but I did make this fabulous meatloaf yesterday and wanted to share the recipe with you.

You’ll also notice in the photo that I have a serving of cauli-rice and sweet potato on the side. I put a little of the pan juices from the meatloaf over the top for flavoring and moisture. The cauli-rice is a new product from Green Giant Foods, one of several cauliflower dishes they’ve put on the market. Look for a post in a few days with my product review on them. I can say that this was very tasty although I think a little extra seasoning kicks the flavor up a notch.

Most people don’t integrate the pasta sauce into the meatloaf, but put it over the top. I mixed mine in and it makes a delicious and moist meatloaf. Keeping it to low carb, I didn’t put any bread crumbs in it. This means it is more delicate than your regular meatloaf, but it will hold together.

Italian Style Meatloaf

1 pound lean Ground Beef (15% fat)
1 pound Ground Sausage
1 cup Pasta Sauce – (I used Pumpkin Pasta Sauce)
1 cup Onions, chopped
3 mini Sweet Peppers, chopped
2 Green Onions, finely sliced
1/4 cup Grated Parmesan Cheese
1 large Egg
1 teaspoon Italian Seasoning
1 teaspoon Salt
1/2 teaspoon Pepper
1/2 teaspoon Cayenne Pepper (optional)

Preheat oven to 325 degrees (F.)

In a large bowl, mix the ground beef and the sausage together. Add the onions, peppers, seasonings, and Parmesan cheese and mix together. Add the pasta sauce and stir in completely.

Place meat mixture in an oven safe pan, skillet, or large glass pan. Shape the meat into a loaf about 4 inches in depth and 6 inches wide. It should not touch the sides of the pan so that it will cook and brown around all exposed sides.

Meatloaf just out of the oven. I love my copper-clad square pan for making this and stews. It easily goes from stove to oven.

Bake for 50 to 60 minutes until the meat loaf is browned and the internal temperature is about 155 degrees. Remove from the oven and let sit 10 minutes before cutting. The meatloaf will cook a little more while sitting and will set up.

Use a sturdy pancake turner to cut and serve the slices. Makes about 8 servings.

Nutrition Information per serving:
Calories: 341 Fat: 22.8 g Net Carbs: 3.8 g Protein: 28.7 g

Note: This meatloaf can be stored in a container and frozen for up to three months, so if you have leftovers, that’s an option. It also makes a delicious sandwich filling.

Cinco de Mayo Taco Casserole

Happy May Day! Happy Beltane!

And in just 5 days, happy Cinco de Mayo! No matter where you live, you’re likely to find people celebrating this Mexican holiday. It’s a great excuse to drink margaritas and eat your favorite Mexican food. So the challege here is what can I eat that isn’t going to explode the carb count? A few things on the menu at a restaurant are not too high in carbs, but avoid the chips, the tortillas, the beans, and the rice. That doesn’t leave much, does it?

Chile Verde is a good choice if you eat without any of the trimmings. A Chile Rellano isn’t too bad but the batter may have flour in it. Albondigas Soup is usually pretty low in carbs, although some places add rice to it. No matter what you eat out, you are likely to find hidden carbs. So what to do? Make a Mexican dish at home to celebrate with family and friends.

Here’s one that is easy to do and uses spaghetti squash as a stand-in for rice and tortillas. It’s a casserole that can be made in a stove-to-oven deep skillet or prepared in any skillet and transferred to a casserole dish. I’ll be posting two more recipes this week, so check back to see what else you can do for the day and check out the blog for many recipes already on it.

If that’s not enough, I have a Mexican Food booklet that has 15 recipes in it, most of which are not on this site. Check it out at or Smashwords (link in the sidebar.)

Spaghetti Squash Taco Casserole

3 cups cooked Spaghetti Squash (cooking instructions below)
1 cup Mexican Style Shredded Four Cheese
2 oz. Cream Cheese, softened
3/4 lb. Ground Beef
1/3 cup finely chopped Sweet Peppers
2 teaspoons Taco Seasoning
2 Green Onions, thinly sliced
1 can 15 oz. Tomatoes with Chile

To Cook the Squash:
About two hours before you want to make the casserole, roast the squash.

Preheat the oven to 400 degrees (f.)

With a heavy knife, like a Chef’s knife, cut the squash down the middle vertically from stem to bottom. Use a spoon to remove the seeds and any gummy strings. Rinse out and dry with a paper towel. Use about a teaspoon of Olive Oil and rub it into each side of the squash and sprinkle a little salt on it.

Spaghetti Squash face up waiting to be oiled. Turn them over to roast so the cut side is down.

Wrap a cookie tin or baking tin with aluminum foil and place the squash on top face down so the shell is on top.

Bake for 50 minutes. Remove and let cool about 15 to 20 minutes until you can handle the squash without burning your fingers. Use a fork to separate the strands of the squash into a bowl. Cover and set aside or refrigerate until you prepare the meat sauce.

Sauce and assembly:
Preheat oven to 375 degrees (f.)

In a deep skillet-to-oven pan, such as a cast iron or copper skillet, brown the ground beef until it is lightly browned. Remove to a plate or bowl and wipe any excess oil from the pan. Put the cream cheese in the pan and add the taco seasoning, sweet peppers, and tomatoes. Cook and stir until it is blended and heat up. Add the ground beef, then stir in half the cheese and add the spaghetti squash and mix until the sauce is evenly distributed into the squash. Smooth with the back of a spoon until even.

If you don’t have a skillet that can go into the oven, then transfer the mixture into a large casserole dish and smooth it with the spoon.

Sprinkle the rest of the cheese on top and put in the oven. Bake for 25 minutes or until the cheese is golden brown and the dish is bubbly.

Cooked casserole in a skillet.

Let cool about 10 minutes, then serve with sour cream and guacamole if desired.

Makes 6 to 8 servings

Nutrition Information per serving (6 servings):
Calories: 292 Fat: 20.5 g Net Carbs: 7.9 g Protein:16.2 g

Nutrition Information per serving (8 servings):
Calories: 219 Fat: 15.4 g Net Carbs: 5.9 g Protein:12.1 g

St. Patrick’s Day is a toast to the Irish

It’s March 17th as I write this and around my house, it’s time to celebrate the tiny bit of Irish blood that runs in my body, although the house mate is endowed with a great deal more.  We love eating foods that remind us of our trip to Ireland and scones, shepherd’s pie, Irish stew, and tea  are great favorites here. While corned beef and cabbage is more American than Irish, we have a go at it also.

I do have a recipe for you for my version of Corned Beef and Cabbage. While not strictly Irish, it is an Irish American dish that originated in New York City. The Irish immigrants used to make a dish with bacon and potatoes, but found that deli cut corned beef from the Jewish market was less expensive and filled the bill just fine. Likewise, cabbage was less dear than the potatoes, so they substituted. Now it’s a common dish in America.

My version of corned beef is baked rather than boiled, although I’ve also grilled it on a BBQ. As for the vegetable assortment, I’ve substituted root vegetables other than potatoes, all of which are lower in carbohydrates. Enjoy this variation on the American traditional dish.

Baked Corn Beef with Root Vegetables

Corned beef baked in Guinness is the best and so simple to do. The cabbage mixes with a delicious assortment of root vegetables to substitute in for the potatoes and bring an assortment of flavors.

1 Corned Beef brisket, about 3 to 4 pounds
1 bottle of Guinness stout
2 tablespoons of olive oil

Preheat over to 325 degrees.

In an ovenproof pot (I use my cast iron pot), add the olive oil and heat. Add 2 tablespoons of crushed garlic and stir. Put the corned beef in, fatty side down and cook for about 10 minutes to sear the meat, then turn the beef over and sear the top side. Flip it over again, add the Guinness, cover and remove the pot to the middle of the oven. Cook for 2 hours. Check for tenderness. If a fork goes in easily, then flip the corned beef over and leave the lid off, so that the fatty side on the top can now brown in the oven. Add 1 cup of water if the liquid in the pot is getting low. Cook for another 40 to 60 minutes. Start your vegetables on the stove at this time.

St. Patrick’s Root Vegetables

1 cabbage, 5-1/2″ to 6″ head, cut into 8 wedges
2 cups of cubed turnips (about 1×1 cubes)
2 cups of cubed kohlrabi
2 cups of cubed rutabagas
2 cups of cubed golden beets
2 drops of sucralose or 1 packet of Splenda
1 cup of beef broth or bouillon
Salt and pepper to taste
Corned beef spices tied in a cheesecloth (usually come with the corned beef)

Bring a pot of water to a boil, add 2 drops of sucralose, broth, and seasonings, reduce to a medium heat then add beets, rutabagas and kohlrabi to cook. If turnip is very porous and tender when you cut it, add it about 10 minutes later. Otherwise, add at the same time as the other vegetables. Cook vegetables about 40 minutes, fork testing for tenderness. When almost done, add the cabbage wedges and cook another 5 to 8 minutes until the cabbage is just tender.

Makes 8 servings

Nutrition Information for Vegetables per serving:
Calories: 74 Fat: 0.5 g Net Carbs: 10 g Protein: 3.4 g

Tip: Don’t cook your cabbage until you’re ready to serve it. If you expect to have two or three servings left over, then save the cabbage to cook when you reheat the vegetables and broth. This will keep it from getting too soggy.

I’d like to wish everyone a  wonderful and safe St. Patrick’s Day, I would like to point you to some of the delicious recipes on the site to help you celebrate in style.

Start with breakfast and this delicious Corned Beef Benedict.  This is  delicious start to the day or a great brunch item.  You can serve it on a muffin in a minute or serve it without bread at all.


You can also try  a Corned Beef Hash for your morning start or have
it the day after if you have left over corned beef.  It uses low carb vegetables in place of the potatoes, so you can enjoy this great dish without guilt.


LC Irish Soda Bread -It takes a little work and some special flours, but you can enjoy Irish Soda Bread without running the carbs too high. I use low carb baking mix and nut flours to make a delicious loaf.

Scones are a fantastic breakfast or tea option.  I love them and make them frequently.  In fact, I am planning to publish a little book of scone variations that might amaze you. They’re very flexible. Here’s a basic Scone recipe. 

Like a seafood option? Dublin Lawyer is a traditional Irish preparation of lobster that is quite tasty and reminds me of lobster thermidor.


Don’t forget the recent addition to this list of Irish Style Pork Stew that is absolutely delicious. And it cooks fairly quickly.



For dessert, you could try a nice Irish Apple Cake that is very good when served with whipped cream.  It’s simple to make and just needs a little low carb  baking mix and almond flour to make. Both the coconut flour and Vanilla Whey protein powder in the recipe are optional.

Another dessert option is an Irish Cream Cheesecake. This one is small and delicious.  You can make your own low carb Irish Cream or use a commercial one.  The trick is to let it sit for at least several hours in the refrigerator to let the flavor soak in, then let it come to room temperature for about 20 minutes before you serve.

Here are a few more recipes on the site that might interest you, so check them out if you’d like:
     Irish Style Celery and Kohlrabi
     Irish Horsey Sauce – a horseradish recipe
     O’Kelly’s Slim Irish Cream



Cheesesteak Casserole Variant

I am all about making food that tastes good and satisfies the palate and is pretty easy to make while still staying in the low carb zone. I have a recipe for stuffed bell pepper Philly Cheesesteak made with purchased roast beef.  Easy to make, but I thought it could be simplified even more and be easier to eat . So I came up with this casserole version that is absolutely delicious. I could eat this once a week and be happy.   This is prepared in a skillet and if you have a cast iron or other oven-ready skillet, then it can go from the stovetop to the oven.  Otherwise, you can put it in a deep dish pie pan or a casserole dish.

All the flavors of the cheesesteak are in this dish, except the bread. You could make a low carb pie crust if you wish and that would add about 2 net carbs to the total count. You can also vary this by using ham or chicken in place of the roast beef and it will still be awesome. I used smoky sharp cheddar slices on top and mozzarella in the mix, but you can use whatever cheese you prefer. You can also use thinly sliced steak for an different flavor.

Cheesesteak Style Casserole

8 oz. Thinly Sliced Roast Beef, ham, or chicken
6 Slices Sharp Cheddar Cheese
1 cup Cheddar or Mozzarella Cheese, grated
2 Large Bell Peppers
1 Medium Sweet Onion – Sliced
6 oz. Mushrooms – Sliced
2 Tbs. Butter
2 Tbs. Olive Oil
1 Tbs. Garlic – Minced
Salt and Pepper – to taste

Preheat oven to 385 degrees (F.) Spray a pie pan or casserole dish with cooking spray or use a stove-to-oven skillet.

Cut bell peppers into strips or pieces. Slice onions. Cut roast beef, ham, or turkey into strips.

Add olive oil to a large skillet and heat. Add onions, peppers, and garlic. Sauté until peppers are softened. Add mushrooms and stir in then cook a few more minutes. Add salt and pepper, then add meat strips. Stir together and continue to cook another five minutes. Remove from heat and stir in the shredded cheese.

Pour the meat mixture into the casserole pan if you’re using one.  Smooth with a large spoon to evenly distribute the mixture. Top with the sharp cheddar cheese. Bake for 20 minutes or until the top is golden brown.

Makes 4 servings.

Nutrition Information per serving:
Calories: 355 Fat: 26.7 g Net Carbs: 8.5 g Protein: 20.7 g