Category: Recipes

Cabbage Salad

Free Photo from Pexels/Pixabay

This kick ass recipe will feed 4 and is a great addition to any type of meat, poultry or fish. The calories and macros will be for 4 servings.

Nutritional Info

Calories 142

Net Carbs 3 grams

Fat 13.6

Protein 1.1 grams

  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1 tbsp cider vinegar
  • 1 tbsp beef broth
  • 2 tbsp Dijon mustard
  • 1 tbsp sugar free syrup
  • 1 tsp Tobasco pepper sauce
  • 1/4 cup olive oil
  • 4 cups cabbage, finely shredded
  • 3 tbsp chopped green onion
  • 2 tbsp chopped fresh dill
  • 1 tsp celery seed

In a large bowl, whisk together the salt, pepper, vinegar, broth, mustard, honey and Tobasco. Then slowly whisk in the olive oil Add the remaining ingredients and toss well to blend. Cover and chill in the refrigerator until ready to chow down on some grub!

Calories: 116  Fats: 9.4g  Carbs: 8.2g and Protein: 1.6g


Cranberry-Turkey Salad


Photo by RODNAE Productions from Pexels

Nutritional  Info

Serves 6

Calories 521

Net Carbs 10.8

Protein 23.1 grams


3 cups diced cooked Turkey

1 cup diced celery

1/2 cup dried cranberries

1/2 cup coarsely chopped pecans

1 cup mayonnaise

1/2 cup sour cream

2 Tablespoons chopped fresh parsley

1 Tablespoon chopped fresh rosemary

1/4 teaspoon salt

1/8 teaspoon black pepper


Mix turkey, celery, cranberries and pecans together.

To make dressing, whisk the mayonnaise, sour cream, parsley, rosemary, salt and pepper together and pour over turkey mixture and toss to coat evenly. Refrigerate the salad for at least 1 hour and serve cold.


Ham Steak with Cajun Green Beans

Here is a simple to prepare meal that is sure to please the family, ham steak with Cajun green beans. This is a great meal for the family that is high in protein and low in complex carbohydrates. Which means, if you love to eat, then you can eat this with little to no worries about the waist line.

  • 1 (1 1/2 lb) Thick Cut Ham Steak
  • 1 lb Green Beans, either fresh or frozen. I personally prefer the taste of fresh over frozen any day.
  • 1 tsp Paprika
  • 1 tsp fresh Thyme
  • 3 TBSP Olive Oil
  • 1 Garlic clove
  • 1 cup diced Tomatoes with Chili’s (Rotel)
  • 1/4 tsp salt

Combine the paprika and thyme then coat the ham steak evenly on both sides. Heat 1 TBSP olive oil in a large frying pan over medium heat, and add our ham. Cook until browned

While the ham is cooking, fill a large sauce pan about 3/4 full of water and bring it to a boil. Once boiling, add the green beans and cook until tender. Drain them in a colander and rinse with luke warm water to cool.

Heat the other 2 TBSP of olive oil in a sauce pan over medium heat, then add the garlic and cook until golden. Add tomatoes with chilies and salt and cook until slightly reduced. Once reduced, stir in the green beans and cook long enough to get the beans hot once again. Serve them up with the ham steaks and try not too smile to wide while eating this meal. It is about as inexpensive as it is delicious, your family will be asking you to fix it for them again right soon.


Low Carb Chicken Garam Masala


Servings 6

Nutritional  Info

Calories 393

Protein 33.4 grams

Carbs 2.5 grams

Fat 26.8 grams


25 oz. Chicken Breasts

3 T. Butter


1 Red Bell Pepper

1 1/4 c. Coconut Cream or Heavy Whipping Cream

1 T. Fresh Parsley, finely chopped

Garam Masala Ingredients

1 t. Ground  Cumin

1-2 t. Coriander Seed

1 t. Turmeric

1 t. Ground Ginger

1 t. Paprika

1 t. Chili Powder

1 pinch Ground Nutmeg

Or buy ready made Garam Masala in the grocery store (about 2 1/2 T.). Just make sure that the spice mix is sugar and additive free.

1. Preheat the oven to 400

2. Mix spices for garam masala

3. Cut chicken breasts lengthwise. Fry in butter til golden brown.

4. Add half garam masala mix to the pan and stir thoroughly.

5. Season with salt, and place the chicken, including the juices, in a baking dish.

6. Finely chop the bell pepper and add that to a small bowl along with the coconut cream and remaining garam masala mix.

7. Pour over the chicken. Bake in oven for about 20 minutes.

8.Garnish with parsley and serve.


Bacon Low Carb Stuffing


Serves 8

Calories 309

Protein 15 grams

Carbs 11 grams

Fat 22 grams


2 Tablespoons butter

2 yellow onions

5 oz. bacon, diced

3-4 stalks of celery, diced

1 apple, grated

2 oz. pecans, chopped

2 buns or slices of low-carb bread

1 cup heavy whipping cream

30 oz. 93% lean ground beef

fresh sage 2-3 sprigs, finely chopped

1 teaspoon salt

1/2 teaspoon ground black pepper

1 Tablespoon butter to grease dish

Preheat oven to 350 degrees F.

Brown onions, bacon and celery in butter til golden

Stir in 2/3 of the sage and grated apple and pecans

Tear bread apart in a bowl and pour heavy cream on top, allowing the bread to absorb some of the cream

Add meat, spices, browned onion and spice mixture gently

Bake  25-30 minutes or until meat is cooked thoroughly

Garnish with fresh sage

ENJOY! ;-*


Shrimp Scampi Spinich Salad


Serves 1

Calories 201

Net Carbs 4 grams

Fat 10 grams

Protein 21 grams


Tablespoons butter

1 pound uncooked shrimp (31-40 per pound) peeled and deceived

3 garlic cloves, minced

2 Tablespoons chopped parsley, fresh

6 ounces fresh baby spinich

1 cup cherry tomatoes, halved

Lemon wedges

1/8 teaspoon salt

1/8 teaspoon coarse

black pepper

1/4 cup sliced almonds, toasted

Shredded Parmesan cheese, optional


Heat butter and saute shrimp and garlic til the shrimp turns pink. Stir in parsley and remove from heat.

Place spinich and tomatoes in a serving dish and top with shrimp mixture and squeeze lemon over salad and sprinkle with salt and pepper.

Sprinkle with almonds and add cheese if desired.

Roper’s Cornbread


Nobody could teach me to make cornbread except my daddy, Emmett P. Roper, one of ten children, a share croppers son. Here’s his recipe.  Enjoy!

1 cup corn meal, not corn meal mix. Yellow is preferred. It’s not so sticky.

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/4 cup vegetable oil

1 cup whole buttermilk

Pour oil into WELL SEASONED, medium sized, cast iron skillet and place in 450 degree preheated oven. Mix dry ingredients together, mix in buttermilk and add hot oil and stir 3-4 times.  Pour back into hot skillet and put into hot oven.  Bake 10-20 minutes, depending on your oven, until golden brown.  Allow to cool 3-5 minutes and loosen with a case knife and turn upside down onto plate. Cut into 8 pie shaped wedges.

Calories 129

Carbs 13.5 grams

Protein 2.4 grams

Fat 7.9 grams

Nutrition of Beans and Greens

When I grew up in the Deep South, everyone that I knew cooked dried beans pretty often, some people as often as every day. My mother fixed them less than some people, but I still ate my share growing up because my grandmother, across the chirt road that we lived on, fixed them every day. Most of the time, most people fixed Pintos. “Big, white butter beans”, or large, limas were less common but still a part of our culture and black eyed peas were always showing up somewhere. I was taught that dried beans were a meat substitute and when my mother, and grandmother, cooked them they did not cook any meat. I did know of a few people who cooked meat with them. When I got to be an adult and did my own cooking, if I cooked dried beans, I did not cook meat. I cooked them on the stovetop and it took practically all day. After all that time, there was no way that I was cooking much of anything else. Nowadays most people cook them in the crock pot or the instant pot and it’s much easier. Regardless of how you cook them or how you serve them, beans and greens are always a nutritional goldmine. You get great nutrition that fills you up, that’s inexpensive and versatile when you eat beans. Paired with greens, the nutritional profile is unbeatable.


Pintos are the most popular dried bean in the United States. (1) They are full of vitamins and minerals. One cup has 245 calories, 30 NET grams of carbs, (total carbs-fiber), 15 grams of fiber 28% of the DV of Thiamine, 20% of Iron, 21% Magnesium,20% Phosphorus and 16% of the DV for Potassium. They have other nutrients in smaller amounts and the Thiamine helps you metabolize your food into energy that you can use. Beans are considered a superfood because they are nutritionally dense.

Lima Beans

Large, white limas are usually called butter beans while the smaller, pale green beans are known as baby limas. One cup of lima beans contains about one quarter of the iron that you need in a day. Iron can help you avoid iron-deficiency anemia which is more of a risk for menstruating women. All legumes are low glycemic foods which make them an ideal choice for diabetics. They are rich in soluble fiber which allows you to absorb carbs more slowly and regulate your blood sugar more efficiently. Beans help you to feel full longer due to their high fiber content so they may help you with your weight loss efforts. Due to the presence of unsoluble fiber, or roughage, beans also help you avoid constipation. One cup of lima beans has 313% of the molybdenum, 49% of copper, 42% of manganese and 39% of folate for 209 calories, 31 grams of NET carbs and 11.6 grams of protein. If you choose to use canned beans be mindful of the sodium content. Canned beans can be a source of a lot of sodium in your diet. You can rinse them and that will alleviate a lot of this problem. If beans give you gas, you can soak dried beans overnight and then rinse them before cooking to remove some of the gas causing culprits.

Black-Eyed Peas

Contrary to their name, black-eyed peas are actually beans! They are nutritionally dense, rich in folate, copper, thiamine and iron. One cup has 194 calories, 13 grams of protein, 24 NET grams of carbs, 11 grams of fiber, a whopping 88% of the DV of folate, 50% copper 28% of thiamine, 21% of phosphorus, 21% of magnesium. Black-eyed peas are also high in antioxidants that help the body prevent cell damage.

Red Beans

I have discovered that small red beans give me less digestive upset than any other bean. They have 200 calories, 13.1 grams of NET carbs and 6 grams of protein per 1/2 cup. A 3.5 ounce serving contains 30% of the folate, 29% of the manganese and 17 % of the phosphorus needed according to the Daily Value standards. They contain a good supply of antioxidants also but like all beans contain “antinutrients” that make it hard to absorb the nutrition in the beans. Soaking, sprouting and fermenting all help to alleviate this problem. (2)


As a young child I thought that I was being tortured if I was asked to eat green, leafy vegetables until I was diagnosed with iron-deficiency anemia at the age of four years. I clearly remember the doctor telling my mother and I that I had to eat liver and spinach. While I thought it would be a hard thing to do, I never balked. Even then, I wanted to be healthy and was willing to work for it. I swallowed spinach and gagged until I could swallow it without gagging. Now it is a favorite food. Health is not promised to us. We have to work for it. Dark Green leafy vegetables are one of the healthiest food groups in the world.

While many people love iceberg lettuce, it’s not the best choice. Spinach is a nutritional superstar and romaine is a real winner also. Some say that “Kale is king.” because it’s one of the most nutritionally dense foods on earth. It is a cruciferous cancer-fighter and contains 206% of the DV of vitamin A, 684% of the vitamin K, 134% of the vitamin C and 26% of the DV of manganese. It’s negligible calories and nutrient density make it a nutritional superstar. It contains large amounts of the cancer-fighter quercetin, (and other cancer-fighters), that also has good antiviral properties. It contains lutein and zeaxanthin which help protect the eyes. (3) Some people believe that kale should be a part of all healthy diets.

Italian Beans and Greens

This traditional Italian meal uses cannellini beans and the greens of your choice. White beans contain about 242 calories, 33 grams of NET carbs and 17 grams of protein per 1 cup serving. They also contain 55% of the DV of copper, 36% of the folate, 36% of the iron and 21% of the potassium.

Nutritional Info

Serves 4

Calories 250

Net Carbs 19.1 grams

Total Fat 10.1 grams

Protein 11.8 grams


2 large bunches of the greens of your choice with thick stems removed and greens cut into 1 inch pieces

3 Tablespoons Extra Virgin Olive OIl

2 crushed garlic cloves

1/4 teaspoon red pepper flakes

2 cups chicken broth

15.5 oz. can of cannellini beans


black pepper


Saute garlic and red pepper flakes in olive oil til garlic is golden and fragrant.

Stir in greens and broth and cover and cook together for about 15 minutes, til greens are tender and wilted.

Add beans to pan and stir and simmer together for about 2 minutes.

Salt and pepper to taste.




Low Carb Pizza Casserole

4 oz. Turkey pepperoni

4 oz. Cream cheese

4 large eggs

1/3 c. Heavy cream

1/4 c. Parmesan, grated

1/2 t. Minced garlic

1/2 t. Dried oregano

1 c. Parmesan, Asiago, Romano blend

2 c. Mozzarella

1/2 c. Tomato sauce

Grease 13X9 dish

Preheat oven to 385°

Combine cream cheese and eggs until smooth. Add cream, 1/4 c. Parmesan, garlic and oregano and blend well. Sprinkle cheese blend in bottom of pan and then pour the egg mixture over it

Bake 30 min. Or until lightly browned

Spread tomato sauce over the crust. Top with pepperoni and the cover with 2 c. Mozzarella

Broil until brown and bubbly

Cool 15 minutes before cutting.

Makes 8 slices

Calories 255

Carbs 2 grams

Protein 14 grams


Low Carb Crack Slaw


Nutritional Info

Servings 4

Calories 272

Net Carbs 4.1 grams

Fat 17 grams

Protein 24 grams


1 pound lean ground beef

4 cloves garlic minced

2 Tablespoons sesame seed  oil

6 cups coleslaw mix

1-2 Tablespoons sriracha

2 Tablespoons soy sauce

2 teaspoons white vinegar

1 pack Splenda

1/2 teaspoon salt

1/2 teaspoon pepper

1 teaspoon toasted sesame seeds

2-3 Tablespoons green onion chopped


Brown the beef and drain.

Push beef to side and add sesame oil and garlic and fry for 2-3 minutes and mix into beef.

Add coleslaw mix and drizzle with sriracha,vinegar, soy sauce and sprinkle with Splenda, salt and pepper and fry another 5 minutes til cabbage is to your liking.