EASY TO FOLLOW
LOW-CARB RECIPES USING FIBERFIT
Fiberfit liquid and powder
are wonderfully versatile products. These showcase recipes have
been specially developed by Karen Rysavy, author of Cooking
TLC and webmaster of www.trulylowcarb.com.
Trulylowcarb.com offers a wealth of resources: diet help, recipes,
products and information links, a newsletter, and a very active
If you like these recipes (and you will), you can order Karen's
Cooking TLC Volume 1 from the TLC
website. Here is a sampling of the tasty recipes you will find
in this cookbook: crab puffs, red pepper hummus, teriyaki jerky,
creamy Italian parmesan dressing, beef stew, Santa Fe chicken, sausage
gravy, barbecued beans, mock-a-roni and cheese, blueberry muffins,
coconut cream pie, peanut butter cookies, and mousses.
- Volume 2 is now available
12 servings, each: 4 Net Carbs
3/4 cup oil (any kind)
3/4 cup half and half cream
1 1/2 tsp. Fiberfit liquid or powder
1 tsp. vanilla (or maple) extract
1 tsp. baking soda*
cup plain wheat bran
1/2 cup low-carb whey protein powder
4 Tb. vital wheat gluten
1 cup All Bran Extra Fiber cereal
1/2 cup chopped pecans
soda to 3/4 tsp. at high altitudes.
oven to 350°F. Line or grease 12 muffin tins very
well. Add ingredients to mixing bowl in order listed,
scraping sides as needed. Bake 14 to 16 minutes or until
they test done.
225 calories, 20g fat (3.6 g. saturated), 8.3g carbohydrates
(4.3g fiber), 7g protein.
This recipe calculates the same with Fiberfit liquid
or powder, due to the small amount of Fiberfit needed.
a very good, but "plain", bran muffin which is not
intended to be overly sweet. You may wish to double the amount
of Fiberfit or extract, use a different kind of nut, or jazz
up these muffins by adding 1/2 cup dried fruit.
Sweet & Sour Pork and Peppers
(or Chicken, Shrimp, etc.)
4 servings, each: 2.4 Net Carbs
lb. lean boneless pork, chicken or shrimp, cut into
serving size pieces (use any protein source
you like, but the analysis is based on pork)
1/2 tsp. salt
1 tsp. black pepper
1 Tb. olive oil
1 Tb. butter
1 medium red bell pepper, in strips (about 150g)
3/4-1 tsp. pineapple extract or flavoring (adjust
for differences in taste between brands)
1/2 cup white wine
1 tsp. ground ginger
1 1/2 tsp. Fiberfit liquid or powder
1-2 Tb. fresh or canned jalapeno, habanera or chilie
peppers, minced (optional)
1/8 tsp. ground cinnamon
3 Tb. salsa
each piece of meat lightly with salt and pepper. Heat
the oil in a large skillet over medium-high heat. Add
meat; turn and cook until tender and cooked through; set
aside and keep warm.
butter and red bell pepper to same skillet; cook just
until pepper is crisp-tender. Reduce heat to medium-low.
Stir in pineapple extract, jalapenos, wine, ginger,
Fiberfit, and cinnamon. Add cooked meat back to the
pan and simmer uncovered, until liquid is reduced and
thickened as desired.
(with Fiberfit liquid) 358 calories,
12g fat (4g saturated), 3.7g carbohydrates (1.3g fiber),
(with Fiberfit powder) 361
calories, 11.6g fat (3.9g saturated), 4.5g carbohydrates
(2g fiber), 51g protein
This is a
very tasty and satisfying main dish.
Instant Fruit Spread (or Syrup)
Yield about 1 1/4 cups, each:
5.4 Net Carbs per 2 Tb. serving
cup dried unsweetened apricot halves (about 12)
1 cup boiling water
1 Tb. Fiberfit powder
recipe takes advantage of Fiberfit powder's ability to thicken
as well as sweeten)
apricots and Fiberfit in a full-size blender. Add boiling
water very slowly, then cover tightly and process until
smooth. Refrigerate and use as desired.
2 Tb. serving:
(with Fiberfit powder) 30
calories, 0g fat, 7.9g carbohydrates (2.5g fiber, 5g sugar),
Using 1 cup water results in a medium-thick spread.
Increase or decrease this amount as needed, depending
on the intended use (makes a wonderful syrup!). You
can even just add water as needed when serving.
Use different fruits for other flavors. Use dried unsweetened
cranberries plus 1/4 - 1/2 tsp. of any desired fruit
flavor, unsweetened dry drink powder (Kool-Aid,
Crystal Lite, etc.) OR any extract to make a lovely
mixed fruit flavor. Add orange flavoring and have marmalade;
use blueberries with grape flavoring for mock grape
jelly ... the possibilities are endless thanks to the
versatility of Fiberfit.
delicious spread or syrup (you decide how thick to make it)
over yoghurt, cottage cheese, and cheesecakes; in sauces and
marinades; on low-carb toast, pancakes, waffles, etc. This
is SO EASY and SO TASTY, it is hard to believe it is "truly
low-carb", but it is!
Fiberfit Dream Cake
16 servings, each: 4.8 Net Carbs
16 oz. unsalted blanched almonds
ground fine (4 cups almond flour)
3 Tb. dry milk powder
1/4 cup cocoa powder
1 tsp. baking soda
6 Tb. softened butter
8 oz. softened cream cheese
6 large eggs
1 tsp. vanilla extract
4 Tb. Fiberfit powder
1/2 cup very warm water
(optional - omit for a pound cake
texture or include for a lighter, more traditional cake
8 ounces softened cream
2 Tb. Fiberfit powder
1 tsp. vanilla extract
1 tsp. warm water (or as
needed for proper
the oven to 350F. Grease a tube-style pan well and dust
the sides with some of the almond flour.
Blend ground almonds with cocoa powder, dry milk, baking
soda, and salt. Set aside. Cream butter and cream cheese
well, scraping sides of bowl and beaters as needed. Add
eggs slowly, one at a time, and incorporate each one well
before adding the next. (Continue to scrape sides as needed.)
Add vanilla extract and Fiberfit powder. Add dry ingredients
slowly and beat until well-incorporated, but do not over-mix.
Stir in warm water last, if using. Spoon out about half
of the batter evenly in the prepared pan. Set the rest
Cream the filling ingredients together in a separate bowl,
adding water as needed for proper consistency. You are
looking for a firm mixture that is just loose enough to
spoon out in dollops while retaining its shape. Spoon
about 1/2 of this filling out carefully in a circle over
the batter already in the pan to form the tunnel and then
use the remaining batter to cover the filling. Smooth
Bake for 35-40 minutes. Cool in pan briefly, as needed.
Un-mold. Store refrigerated.
(with Fiberfit powder) 358
calories, 31g fat (11g saturated), 11.4g carbohydrates
(6.6g fiber, 2.3g sugar), 11.4g protein
is excellent either warm or cold. Visit www.trulylowcarb.com
to see recipe variations (such as RASPBERRY Dream Cake!)
8 one-cup servings, each: 5 Net Carbs
tsp. Fiberfit liquid or powder
4 Tb. melted butter
1/4 tsp. salt
8 cups air-popped plain popcorn
ingredients butter with salt and Fiberfit and pour slowly
over 8 cups of air-popped popcorn, shaking all the while
to mix thoroughly.
8 one-cup servings
liquid) 82 calories,
6g fat (3g. saturated), 6.3g carbohydrates (1.3g fiber),
powder) 83 calories,
6g fat (3g. saturated), 6.4g carbohydrates (1.4g fiber),
This is a
delicious, sugar-free, guilt-free instant "kettle"
4 servings, each: 5.2 Net Carbs
cubes (6-8 to start)
2 fl. oz. (shots) good quality tequila
1 fl. oz. (shot) Grand Marnier liqueur
Juice of 1 fresh lime (or 3 Tb. of bottled unsweetened
1/4 tsp unsweetened lemon flavored
1/2 tsp orange extract
1 1/2 tsp. Fiberfit
liquid or powder
1 cup water
ingredients to blender and process. Measure ingredients
with a shot glass for easy and fast mixing. Add additional
ice cubes, if needed, until desired consistency is reached.
4 one-cup servings
72 calories, 0g fat, 6.5g carbohydrates (1.3g fiber,
0.5g sugar), 0.1g protein(+4g fiber per serving if made
with Fiberfit powder)
recipe calculates the same with Fiberfit liquid or powder,
due to the small amount of Fiberfit needed.
salt-rimmed glasses for authentic top shelf taste with no sugars
and lots of fun.
LESS THAN 1 Net Carb!!!
1 oz. unsweetened
4 Tb. heavy whipping cream
4-5 tsp. Fiberfit liquid or powder
pinch of salt
low heat, stirring constantly, melt chocolate and cream.
When smooth and glossy, add Fiberfit and salt. Continue
to stir over heat for a moment more, until smooth again,
then remove from heat and enjoy hot or chill for later.
After refrigeration, this sauce takes on a nice, thick
consistency and lasts for several days. If you prefer
milk chocolate over dark chocolate, you may wish to use
less chocolate in this recipe
size: 2 Tb.
(with Fiberfit liquid) 45
calories, 4.6g fat (2.9g saturated), 1.7g carbohydrates
(1g fiber), <1g protein
Fiberfit powder) 50
saturated), 2.8g carbohydrates (2g fiber), <1g protein
Use any way
you like - ENJOY!
All recipes on
this page ©2005 by Truly Low Carb Inc.