The Low-Carb Diabetes Solution Cookbook (25 page)

In retrospect, Dana Carpender's career seems inevitable: She's been cooking since she had to stand on a step stool to reach the stove. She was also a dangerously sugar-addicted child, eventually stealing from her parents to support her habit, and was in Weight Watchers by age eleven. At nineteen, Dana read her first book on nutrition, and she recognized herself in a list of symptoms of reactive hypoglycemia. She ditched sugar and white flour and was dazzled by the near instantaneous improvement in her physical and mental health. A lifetime nutrition buff was born.

Unfortunately, in the late 1980s and early 1990s, Dana got sucked into the low-fat/high-carb mania, and whole-grain-and-beaned her way up to a size 20, with nasty energy swings, constant hunger, and borderline high blood pressure. In 1995, she read a nutrition book from the 1950s that stated that obesity had nothing to do with how much one ate, but was rather a carbohydrate intolerance disease. She thought, “What the heck, might as well give it a try.” Three days later, her clothes were loose, her hunger was gone, and her energy level was through the roof. She never looked back, and she has now been low-carb for twenty years and counting—more than one-third of her life.

Realizing that this change was permanent, and being a cook at heart, Dana set about creating as varied and satisfying a cuisine as she could with a minimal carb load. And being an enthusiastic, gregarious sort, she started sharing her experience. By 1997, she was writing about it. The upshot is more than 2,500 recipes published and more than a million books sold—and she still has ideas left to try! Dana lives in Bloomington, Indiana, with her husband, three dogs, and a cat, all of whom are well and healthily fed.

Aioli,
157

almonds

Chicken-Almond Noodle Salad,
142

Chicken-Almond “Rice,”
79

Alouette cheese.
See
Garlic-Cheese Stuffed Mushrooms.

American cheese.
See
Cheese Crackers,
41

apples, nutrients in,
21

artichoke hearts

Chicken Breasts Stuffed with Artichokes and Garlic Cheese,
98

Monterey Scramble,
61

arugula.
See
Mixed Greens with Walnuts, Goat Cheese, and Raspberry Dressing,
75

Asian Ginger Slaw,
75

Asparagi All 'Uovo,
65

asparagus

Asparagi All 'Uovo,
65

Asparagus with Curried Walnut Butter,
88

Asparagus with Soy and Sesame Mayonnaise,
88

Crab and Asparagus Soup,
149

Gingered Monkfish,
111

Roasted Asparagus,
87

Sesame-Asparagus Salad,
71

avocados

California Omelet,
60

California Soup,
148

Monterey Jack and Avocado Omelet,
58

Sopa Tlalpeño,
151

Backwards Pizza,
66

bacon

Bacon Butter,
156

Bacon, Tomato, and Cauliflower Salad,
71

Balsamic Green Beans with Bacon and Pine Nuts,
84

Beef and Bacon “Rice” with Pine Nuts,
80

Cheddar-Broccoli Salad,
145

Chili-Bacon Scallops,
113

Classic Spinach Salad,
68

Club Omelet,
59

Club Sandwich Salad,
143

Glazed Salmon,
108

Insta-Quiche,
63

Little Mama's Side Dish,
81

Mushrooms with Bacon, Sun-Dried Tomatoes, and Cheese,
85

Rodeo Eggs,
66

Sweet-and-Sour Cabbage,
85

Baked Clams,
113

Balsamic-Glazed Chicken and Peppers,
103

Balsamic Green Beans with Bacon and Pine Nuts,
84

bananas, nutrients in,
21

Banh Mi Burgers,
137

beef bouillon

Beef and Bacon “Rice” with Pine Nuts,
80

Beef Stroganoff,
122

Easy Italian Beef,
123

Pork Loin with Red Wine and Walnuts,
129

Rib Eye Steak with Wine Sauce,
115

introduction to,
38

beef chuck

Bleu Burger,
118

Easy Italian Beef,
123

Pepperoncini Beef,
121

Poor Man's Poivrade,
119

Smothered Burgers,
118

Zucchini Meat Loaf Italiano,
121

beef, ground

Bleu Burger,
118

Burger Scramble Florentine,
120

Joe,
120

Meatza!,
119

Poor Man's Poivrade,
119

Smothered Burgers,
118

Zucchini Meat Loaf Italiano,
121

beef round.
See
Beef Stroganoff,
122

beef, rib eye

Pan-Broiled Steak,
117

Rib Eye Steak with Wine Sauce,
115

Steak Au Poivre with Brandy Cream,
117

beef, sirloin

Jakarta Steak,
116

Pan-Broiled Steak,
117

Sirloin Salad,
146

Sirloin with Anaheim-Lime Marinade,
115

Steak Au Poivre with Brandy Cream,
117

beef stew meat.
See
Roman Stew,
122

beef, strip steak.
See
Pan-Broiled Steak,
117

beef, T-bone steak

Pan-Broiled Steak,
117

Steak Au Poivre with Brandy Cream,
117

beverages

Café Vienna,
165

Chocolate-Orange Coffee,
165

Farmer's Soda,
169

Hibiscus Tea,
168

Lemonade,
167

Morning Mocha,
164

Power Pack Mocha,
164

Ruby Relaxer,
168

Sort-of-Mexican Coffee,
166

Sparkling Raspberry Tea,
167

Sweet Tea,
166

blackberries.
See
Mixed Berry Cups,
181

blue cheese

Bleu Burger,
118

Blue Cheese Steak Butter,
156

Buffalo Wing Omelet,
58

Sirloin Salad,
146

bouillon concentrate.
See
beef bouillon; chicken bouillon.

Bourbon-Maple Glazed Pork Chops,
126

Boursin cheese

Chicken Breasts Stuffed with Artichokes and Garlic Cheese,
98

Garlic-Cheese Stuffed Mushrooms,
48

Braunschweiger Omelet,
60

breakfast

Braunschweiger Omelet,
60

Buffalo Wing Omelet,
58

California Omelet,
60

Club Omelet,
59

Confetti Frittata,
62

Dana's Easy Omelet Method,
57

Fried Mush,
53

Greek Cheese, Spinach, and Olive Omelet,
59

Insta-Quiche,
63

introduction to,
31

Monterey Jack and Avocado Omelet,
58

Monterey Scramble,
61

Parmesan-Rosemary Eggs,
62

Perfect Protein Pancakes,
53

Pork Rind Waffles,
52

Quork,
50

Salted Caramel–Cinnamon Pancakes,
51

Smoked Salmon and Goat Cheese Scramble,
61

Unpotato Tortilla,
64

broccoli

Cheddar-Broccoli Salad,
145

pre-cut,
33

Super-Easy Turkey Divan,
102

brown rice, nutrients,
20

budget,
34

Buffalo Wing Omelet,
58

Burger Scramble Florentine,
120

Butter-Cinnamon Crispies,
43

cabbage

Asian Ginger Slaw,
75

Dragon's Teeth,
86

Kalua Pig with Cabbage,
125

pre-cut,
33

Sweet-and-Sour Cabbage,
85

Café Vienna,
165

Cajun Pecans,
43

California Omelet,
60

California Soup,
148

Camembert cheese.
See
Pork with Camembert Sauce,
127

carbohydrates

addiction to,
18

blood sugar and,
13
–14

“carbivores,”
30

cholesterol and,
24

diabetes and,
14

dividing,
26

energy and,
22
–23

“good carbs,”
21
–22

intolerance to,
14

ketones and,
16
,
23

necessity of,
15
–16

net carbs,
19

recommended amounts of,
13
,
15
,
18
,
19

sugars as,
18
,
28

weight loss and,
17

carrots

Asian Ginger Slaw,
75

Japanese Fried “Rice,”
79

Not Pea Soup,
153

Tavern Soup,
152

cauliflower

Bacon, Tomato, and Cauliflower Salad,
71

Beef and Bacon “Rice” with Pine Nuts,
80

Cauliflower Purée (a.k.a. Fauxtatoes),
78

Cauli-Rice,
78

Chicken-Almond “Rice,”
79

Chicken-Chili-Cheese Salad,
144

Club Sandwich Salad,
143

Japanese Fried “Rice,”
79

Little Mama's Side Dish,
81

Mushroom “Risotto,”
80

Not-Quite-Middle-Eastern Salad,
69

pre-cut,
33

Sour Cream and Cuke Salad,
69

Southwestern Unpotato Salad,
70

Two-Cheese Cauliflower,
82

Unpotato Salad,
70

Unpotato Tortilla,
64

celery

Asian Ginger Slaw,
75

Cheese Sauce,
155

Chicken-Chili-Cheese Salad,
144

Chicken-Pecan Salad,
140

Cream of Salmon Soup,
151

Dana's Tuna Salad,
139

Dilled Chicken Salad,
143

Jane's Egg Salad,
140

Not Pea Soup,
153

Not-Quite-Middle-Eastern Salad,
69

Pork Rind Stuffing,
91

Roman Stew,
122

Tavern Soup,
152

Tuna Salad with Lemon and Capers,
139

Unpotato Salad,
70

Cheddar cheese

Cheddar-Broccoli Salad,
145

Cheese Sauce,
155

Monterey Jack and Avocado Omelet,
58

Nacho Cheese Crisps,
41

Rodeo Eggs,
66

Rosemary Cheese Crackers,
55

Tavern Soup,
152

Two-Cheese Cauliflower,
82

cheesecake

Lemon-Cheese Mousse,
175

Marbled Cheesecake,
173

Marbled Cheesecake Muffins,
173

Most Wonderful Cheesecake, The,
172

Most Wonderful Pumpkin Cheesecake, The,
180

Cheese Crackers,
41

Cheese Sauce,
155

chèvre

Mediterranean Lamb Burgers,
133

Mixed Greens with Walnuts, Goat Cheese, and Raspberry Dressing,
75

Smoked Salmon and Goat Cheese Scramble,
61

chicken bouillon

Chicken-Almond “Rice,”
79

Mushroom “Risotto,”
80

Mustard-Maple Glazed Pork Steak,
130

Turkey with Mushroom Sauce,
102

chicken breasts

Balsamic-Glazed Chicken and Peppers,
103

Chicken Breasts Stuffed with Artichokes and Garlic Cheese,
98

Chicken Caesar Salad,
141

Creamy Chicken and Noodles in a Bowl,
99

Lemon-Herb Chicken Breast,
100

Sopa Tlalpeño,
151

chicken, diced

Chicken-Chili-Cheese Salad,
144

Chicken-Pecan Salad,
140

Dilled Chicken Salad,
143

chicken, ground.
See
Chicken Burgers with Basil and Sun-Dried Tomatoes,
95

chicken pieces

Chicken-Almond Noodle Salad,
142

Chicken in Creamy Horseradish Sauce,
99

Chicken-Pecan Salad,
140

Dilled Chicken Salad,
143

chicken skin.
See
Chicken Chips,
42

chicken thighs

Chicken in Creamy Orange Sauce,
101

Chicken Skewers Diavolo,
95

Golden Triangle Chicken Kabobs,
94

Skillet Citrus Chicken,
103

Tandoori Chicken,
96

Yucatán Chicken,
97

chicken, whole

rotisserie chicken,
31

tasty Roasted Chicken,
93

chicken wings

Spicy Spanish Wings,
46

Wicked Wings,
45

Chili-Bacon Scallops,
113

Chili-Cocoa Rub,
159

Chinese-Style Tuna Soup,
152

Chipotle Mayonnaise,
162

chocolate

Café Vienna,
165

Chili-Cocoa Rub,
159

Chocolate-Orange Coffee,
165

Dana's Brownies,
181

Marbled Cheesecake,
173

Marbled Cheesecake Muffins,
173

Morning Mocha,
164

Power Pack Mocha,
164

Chocolate-Orange Coffee,
165

cholesterol,
12
,
24
–25

chuck, ground

Bleu Burger,
118

Poor Man's Poivrade,
119

Smothered Burgers,
118

Zucchini Meat Loaf Italiano,
121

chuck pot roast.
See
Pepperoncini Beef,
121

Cinnamon Nuts,
171

Cinnamon “Sugar,”
160

clams.
See
Baked Clams,
113

Classic Rub,
158

Classic Spinach Salad,
68

Club Omelet,
59

Club Sandwich Salad,
143

Cocktail Sauce,
155

coconut

Coconut Flax Bread,
54

Merry Crispness Shortbread,
178

coffee

Café Vienna,
165

Chocolate-Orange Coffee,
165

Flan,
176

flavoring syrup,
38

Morning Mocha,
164

Power Pack Mocha,
164

Sort-of-Mexican Coffee,
166

Coleslaw Dressing,
73

Confetti Frittata,
62

cost,
34

cottage cheese.
See
Two-Cheese Cauliflower,
82

crab

Crab and Asparagus Soup,
149

Kay's Crab-Stuffed Mushrooms,
47

cranberries.
See
Cranberry-Peach Turkey Roast,
104

cream cheese

Beef Stroganoff,
122

Burger Scramble Florentine,
120

Cauliflower Purée (a.k.a. Fauxtatoes),
78

Cheese Sauce,
155

Chicken in Creamy Horseradish Sauce,
99