RUBS

Savory:  1 TB garlic powder, 1 TB crushed dried oregano, 1 TB cayenne, 1 TB black pepper

Cajun:  1 TB black pepper, 1 tsp thyme, 1 tsp onion powder, 1 tsp garlic powder, 1 tsp cayenne, 1/2 tsp salt

Chili: 1 tb paprika, 1 tsp cumin, 1 tsp chili powder, 1/2 tsp salt, 1/2 tsp coriander, 1/2 tsp black pepper, 1/4 tsp cayenne

BBQ: 1 TB brown sugar, 1 TB chili powder, 2 tsp onion powder, 2 tsp garlic salt, 2 tsp paprika, 1 tsp dry mustard powder, 1 tsp cayenne

Cheesy potatoes

 15 mins at 350 for 60 mins

32 Oz (4 cups) frozen shredded hash browns

1 10 Oz cream of mushroom

1/4 cup butter melted

1 1/2 cup sour cream

1 finely minced onion

1/2 tsp garlic and salt

1/4 tsp pepper

3 cups grated cheddar

Mix all together  with 2 cups of the cheese. Pour into greased 9x13 pan. Top with rest of cheese.

Bake uncovered60 mins or til hot and bubbly.

Atkins Crock Pot Beef Stew

1/4 cup vegetable oil
2-3 lb. stew beef
1 onion sliced
2 garlic cloves minced
2 cups beef broth
1 bay leaf
Rosemary to taste
Salt/pepper to taste
1 carrot cut in 2 inch pieces
2 celery ribs cut in 2 inch pieces

Heat oil in skillet and brown beef. Place in bottom of crock pot. Add all ingredients but carrots and celery, cook low 6 hours. Add carrot and celery and cook 2-4 hours.

Atkins Crock Pot Pork Stew

2 lb pork, cubed
1 small onion, diced
2 garlic cloves, minced
2 carrots, cut in 2 inch pieces
2 cups chopped cabbage
2-4 quarts chicken broth
Rosemary to taste
Salt/pepper to taste

Combine all, cook low 7-9 hours.

Paleo Mirepoix Chicken Stew Crock Pot

1 whole chicken
1 small onion chopped
2 carrots peeled and diced
2 celery stalks diced
3 garlic cloves peeled and smashed
5 sprigs fresh thyme (2 whole, 3 diced)
1 lemon, juiced
Sea salt, pepper to taste
1 1/2 cups chicken broth

Salt and pepper inside and out of chicken generously. Juice lemon over chicken. Place leftover lemon halves, one garlic clove and 2 whole sprigs thyme inside chicken. Use half diced vegetables (onion, carrot, celery) to cover bottom of crock pot and put chicken on top. Sprinkle diced thyme and add remaining vegetables. Pour chicken broth on top of chicken. Cook low 6 hours. Serve hot with the vegetables.

Low Carb Buffalo Chicken Soup

1 TB olive oil
1/2 large onion, diced
1/2 cup celery, diced
4 cloves garlic, minced
1 lb. shredded chicken, cooked (can use rotisserie)
4 cup chicken broth
3 TB buffalo sauce
6 oz. cream cheese, room temp, cubed
1/2 cup half and half, or heavy cream

CROCK POT

Heat oil in pan and cook onion and celery til translucent and browned.

Add garlic 1 min. til fragrant

Place all in crock pot and stir (except cream cheese and cream)

Cook 3-4 hours on low

Ladle out 1 cup liquid without chicken and pour in blender with cream cheese. Puree until smooth (may add more liquid).

Pour mix in crock pot with cream and stir til smooth.

Low Carb Coconut Pancakes

4 eggs, separated
1/2 cup coconut oil, melted
5 TB coconut flour
2 TB coconut (or almond) milk
1 tsp. baking powder

OPTIONAL:

1 tsp. sweetener
1 tsp. pumpkin (mixed) spice or cinnamon

Melt coconut oil and mix with egg yolks, coconut flour, coconut milk, baking powder, and sweetener/spice if using.

Whisk egg whites til stiff peaks form. The stiffer they are, the fluffier the pancake!!

Fold egg whites into mixture.

Heat coconut oil in pan. Makes 6 pancakes using 3 TB batter per pancake.

Per pancake: 3.7 g, 2.1 g fiber