Now officially a “Success Story”

by Krystal | Comments Off

A while back, I was contacted by the folks at Atkins regarding submitting a success story. While it got REALLY edited, excluded everything I put about Brandon, and was chopped super short…it’s still published and on the site.


Not that I needed validaiton, but pretty cool anyway. And hey! I got to do some shopping on them, so that’s a bonus too!


Sweet Balsamic Wings

by Krystal | Comments Off

So today I am stuck home. We had a wicked storm roll through, and We lost our fence, trees down all over the place, and no power (most of the day – finally came back on so I could cook!). I made these wings for lunch since I was working with what I had on hand, and I don’t think I’ll ever make any other kind of wings ever again. Amazing doesn’t begin to describe them! If you like teriyaki wings, give these a try. They ROCK.


Sweet Balsamic Wings


  • 1 package already separated wings and drumettes (about 8-10 of each)
  • 1/2 cup alternative brown sweetener (I used Ideal Brown – you can use regular sweetener if you don’t have a brown alternative)
  • 1/2 cup balsamic vinegar
  • 1/4 cup soy sauce
  • 1 teaspoon of rosemary leaves
  • 3 droppers liquid stevia
  • 5-6 cloves of garlic, sliced
  • 2 tablespoons olive oil


Dump your wings and drummies into a large zipper bag (I use the gallon size), and line a baking sheet with heavy duty foil for easy cleanup ;)

In a small bowl, combine all ingredients other than chicken. Quickly whisk together, and then pour over your wings. Seal up your bag, and place it in the fridge for 2 hours. You can leave it longer if you have more time.

*optional step* Combine a SECOND batch of the above without the olive oil, and pour into a small sauce pan. Bring to a boil, then reduce to a simmer, and let it go until nice and thick like a glaze. Set aside. It goes from liquid to THICK quickly (even though it takes a while to get there..), so keep a close eye on it so it doesn’t get too thick. Start this when you put your wings in the oven.

Once wings have set for about an hour and 45 minutes, preheat your oven to 425. Once it’s to temp, dump your wings (and their sauce) onto the baking sheet or glass dish, and bake for about 30 minutes. Flip once half way through. If you have made the optional glaze, simple bursh on when the wings have about 5 minutes left. It’ll really bump up the flavor.

Since there are options here, I haven’t put in nutritionals.


Low Carb Flourless Chocolate Cake

by Krystal | Comments Off

I haven’t done much new lc baking lately. I’ve been a little burned out. Last night, I wanted to make something, so I thought I would try my hand at a flourless cake. This turned out AWESOME and was SO simple. SO simple.


Flourless Chocolate Cake



  • 6 large eggs, room temperature
  • 12 ounces dark chocolate (I used Safeway 78% dark – 12 net cabrs per 3.5 ounce bar)
  • 1.5 cups sweetener (I used Ideal)
  • 1.5 sticks butter


I’m serious. This is really easy.  Preheat your oven to 325, and grease and dust a 9″ springform pan with cocoa powder.

In a bowl or stand mixer, add your room temp eggs and sweetener. Beat on high for 8 minutes or so, or until super fluffy and thick and pale yellow in color.

While the eggs are doing their thing, melt your chocolate and butter in the microwave. Start with it going for a minute, stir, and melt in 30 second intervals until just melted. Mix, and set aside and wait for your eggs.

When your eggs are done, pour in your chocolate mixture. FOLD them together until dark brown in color. This will take a few minutes since the eggs are so fluffy. Once combined, pour into your springform pan, and bake for about 60 minutes or until a cake tester/toothpick comes out clean (or fudgy, but not wet). The original recipe I had for this said to bake for 90 minutes, but mine was done MUCH faster – I checked at an hour and it was completely done. Depending on your oven, it may take more or less time, so you may want to check your cake at 45 minutes just to be safe.

Cool, and place into the fridge. Top with whipped cream and berries!

Nutritional Info (8 servings)

  • 7.4g carbs
  • 7.9g protein
  • 35.9g fat
  • 367 calories

Sunday Pot Roast

by Krystal | Comments Off

I love love love pot roast, but I never seem to think to make it. When I do, I usually make it in the crock pot, but it just never seems to come out as tender as I’d like it to…even after cooking for 10 hours. Today I made THE BEST pot roast I have made to date. It’s one of those things that is so simple to do, but is just plain time consuming. This one is worth the wait!


Krys’ Sunday Pot Roast


  • 1 3-4lb. eye of round roast
  • 2 sweet yellow onions
  • 1 small bag carrots (or more, if you’d like!)
  • 5 stalks celery
  • 4 cloves garlic
  • 4 cups good quality beef stock
  • 1 sprig rosemary
  • 1 sprig sage


Let’s start with chopping up our veg. Peel your onions and cut in half, and then cut them into slices that are about 1/2 inch thick. Peel your carrots, cut them in half, and if the upper half is quite thick, cut it in half. Peel your garlic, and give them a rough chop. Last, grab your celery ribs. Cut off the bottoms, and depending on length, either cut in half or in thirds. If using outer ribs which are quite wide, cut the stalks in half long ways as well.

Next, the roast. If there is a thick layer of excess fat, cut some of it back. Yes, it adds flavor, but sometimes there is just too much. Salt and pepper the outside (generously). Get a large pot (large enough to cook the roast in) and put enough olive oil to coat the bottom of the pan. Bring the pan to medium heat, and sear off your roast on ALL sides. As Ann Burrell says, “Brown food tastes good!”, and she isn’t kidding. Get each side REALLY brown.

When you’re down browning the roast, remove it and set it aside on a plate. Add in your 4 cups of beef broth to the pan, and all your vegetables and herbs. Bring it up to a bubble, and then add your roast back into the pot. Lower the heat to low (on my stove, I cooked it on 2.2 out of 10), and put the cover on your pot. We’re cooking this one all the way on the stove – no moving it to the oven! Mine was done after about 4 hours, but I let it cook for about 6. It was LOVELY.

For the gravy, you can tackle it a few ways. If you tolerate flour well and aren’t opposed to using some, you can do it the old fashioned way. Alternately, you can make a gravy by adding in some of the stock and veggies together, and blending in a blender or food processor until it’s thickened. You can also add some xanthan gum, but do so VERY slowly (1/8 teaspoon at a time) and allow it a few minutes of whisking to thicken. It won’t seem like it’s working at first as it takes a little bit…but you’ll find a little does go a very long way. I also add a little cream or half and half in. It makes the gravy really rich.

The only carbs in this are from whatever vegetables you decide to add and how much you add, so I’m leaving counts off for this. :)


Brined and Grilled Pork Chops

by Krystal | Comments Off

After making my latest batch of bone in chops this way, I will *NEVER* make them any other way. Brandon HATES pork chops and loved them. They are so flavorful and moist. This is a simple recipe with things that you should have on hand anyway. This is my spin on an Anne Burrell recipe :)


Brined Pork Chops


  • 3-4 bone in pork chops
  • 1.5 quarts water
  • 1/3 cup salt
  • 1/3 cup brown sugar replacement (I used Ideal Brown. You can also use a regular sweetener if you don’t have a brown)
  • 3 tablespoons Herbes De Provence
  • 1 teaspoon crushed red pepper flakes
  • 2 carrots, diced
  • 2 ribs celery, diced
  • 1 large onion, roughly chopped
  • 4 cloves garlic (more if you like!), peeled and smashed


Not much to say for this recipe! Take everything, throw it in a container, and stick it in the fridge. I brined mine for about 24 hours, but these can stay in the brine for up to 3 days.

When you are ready to grill, take the chops out of the brine and let them come to room temperature (about 45 minutes). Grill until they are done to your liking. Mine took about 4-5 minutes per side.

I haven’t figured nutritionals on this since it’s impossibile to know how much is being pulled into the pork.