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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 offers a wealth of resources: diet help, recipes, products and information links, a newsletter, and a very active discussion group.

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.

UPDATE - Volume 2 is now available


Fiberfit Bran Muffins
12 servings, each: 4 Net Carbs

2 large eggs
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*
3/4 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

*Reduce soda to 3/4 tsp. at high altitudes.

Preheat 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.

12 servings
Per serving:
    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.

This makes 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.

Fiberfit Sweet & Sour Pork and Peppers
(or Chicken, Shrimp, etc.)
4 servings, each: 2.4 Net Carbs

2 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

Season 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.

Add 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.

4 generous servings
Per serving:
   (with Fiberfit liquid) 358 calories, 12g fat (4g saturated), 3.7g carbohydrates (1.3g fiber), 51g protein
   (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.

Fiberfit Instant Fruit Spread (or Syrup)
Yield about 1 1/4 cups, each:
5.4 Net Carbs per 2 Tb. serving

3/4 cup dried unsweetened apricot halves (about 12)
1 cup boiling water
1 Tb. Fiberfit powder

(This recipe takes advantage of Fiberfit powder's ability to thicken as well as sweeten)

Place 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.

Per 2 Tb. serving:
   (with Fiberfit powder)
30 calories, 0g fat, 7.9g carbohydrates (2.5g fiber, 5g sugar), 0g protein

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.

Try this 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

Chocolate Cake Batter

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

Cream Filling

8 ounces softened cream
2 Tb. Fiberfit powder
1 tsp. vanilla extract
1 tsp. warm water (or as
   needed for proper

Pre-heat 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 aside.

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 top gently.

Bake for 35-40 minutes. Cool in pan briefly, as needed. Un-mold. Store refrigerated.

Per serving:
   (with Fiberfit powder)
358 calories, 31g fat (11g saturated), 11.4g carbohydrates (6.6g fiber, 2.3g sugar), 11.4g protein

This cake is excellent either warm or cold. Visit to see recipe variations (such as RASPBERRY Dream Cake!)

Fiberfit Kettle Popcorn
8 one-cup servings, each: 5 Net Carbs

1/2 tsp. Fiberfit liquid or powder
4 Tb. melted butter
1/4 tsp. salt
8 cups air-popped plain popcorn

Mix 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
Per serving:
   (with Fiberfit
liquid) 82 calories, 6g fat (3g. saturated), 6.3g carbohydrates (1.3g fiber), 1g protein.

   (with Fiberfit powder) 83 calories, 6g fat (3g. saturated), 6.4g carbohydrates (1.4g fiber), 1g protein.

This is a delicious, sugar-free, guilt-free instant "kettle" style popcorn.

Fiberfit Frozen Margaritas
4 servings, each: 5.2 Net Carbs

Ice 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
   lime juice)
1/4 tsp unsweetened lemon flavored
   Kool-Aid™ powder
1/2 tsp orange extract
1 1/2 tsp. Fiberfit
liquid or powder
1 cup water

Add 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
Per serving:
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)

This recipe calculates the same with Fiberfit liquid or powder, due to the small amount of Fiberfit needed.

Serve in salt-rimmed glasses for authentic top shelf taste with no sugars and lots of fun.

Fiberfit Chocolate Sauce
LESS THAN 1 Net Carb!!!

1 oz. unsweetened baking chocolate
4 Tb. heavy whipping cream
4-5 tsp. Fiberfit liquid or powder
pinch of salt

Over 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

Serving size: 2 Tb.
Per serving:
   (with Fiberfit liquid)
45 calories, 4.6g fat (2.9g saturated), 1.7g carbohydrates (1g fiber), <1g protein
(with Fiberfit powder) 50 calories, 4.6g fat (2.9g 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.

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