April 29th, 2005
At a friend's in
Edmond, OK
Mock Pumpkin Cheesecake
9 total carbs (7 net) for entire recipe
Induction-friendly!
This is the shortest, simplest recipe in the world. Great way to
keep warm on a cold night!

½  cup canned pumpkin
1 (3-oz.) cube cream cheese
1/8 tsp. ground cinnamon
1 packet Splenda

Heat in microwave 40 seconds & enjoy!
Sheila's 20-Carb Veggie Platter
Perfect for busy Inductioners!

1 mini cucumber, sliced
1 8-ounce package button mushrooms, sliced
1 cup cherry tomatoes
Don't forget the dip!  (I use Hidden Valley
Ranch packets made with heavy cream
instead of milk!)

This is a simple, beautiful little platter that's the perfect
way to meet your Induction veggie quota.  Great to
snack on while watching TV or if you're always on the
run like me!
Sheila's Cookies & Cream Shake
For after Induction if you're ready to really splurge once in a while!
22 total carbs for entire recipe
Serves 1

½ cup heavy cream
¼ cup 4% cottage cheese
1 ounce ice cold water
1 scoop zero-carb protein powder (any brand, found at supermarkets &
health food stores)
3 Sugar-Free Chocolate Sandwich Cookies (any brand, found at
supermarkets)
Handful of ice cubes
2 packets Splenda (optional - add 2 carbs if you add this!)

Blend for 30 seconds and enjoy!
Sheila's S.O.S. Shake
Approximately 12 total carbs; 6 net carbs
It's 10 P.M. and you crave chocolate or cookies or anything sweet but want to stay slim ... do you know where your sanity is?  Whip this decadent
shake together & watch even the fiercest cravings just melt away ... you'll swear you're at Braum's!  6 grams of fiber.
I sometimes have one of these before bed if cravings are getting to me ...

½ cup Eggbeaters (I like the ones "With Yolk" - use raw eggs at your own risk)
1 ounce heavy cream
2 scoops protein powder (Designer Whey Protein, Nature's Best Isopure Zero Carb Cookies & Cream, & Syntrax Nectar are my favorite brands.  
Sweetened with Splenda rather than Aspartame.  If you prefer ordering off the Internet, check Froogle for lowest prices!)
1 (3-oz.) cube cream cheese, softened
3 T organic flax seed meal
2 handfuls of ice cubes (Any more will cause it to taste icy rather than ice-creamy)
Large shake straw (I haggle a big box of these at Sonic for just $3)

Blend together for 30 seconds & enjoy.  
Delightfully fills a 28-ounce aluminum tumbler all the way to the brim ... Let me know how you like it!!

* For an even longer-lasting treat: Using a popsicle kit, one shake will go an extremely long way in making homemade low-carb fudgesicles.
April 23rd, 2005
(Ladies, we don't sweat; we glow!)
Sheila's Quick Pumpkin Mini-Cheesecakes  
  
Makes 4 cheesecakes
(If during Induction, use Splenda packets rather than granular - less carbs!)
7½ net effective carbs per cheesecake
Copyright © 2002

1½ cup pumpkin
1 cup cream cheese
4 eggs
2 T butter, melted
1 cup Splenda
1 T cinnamon (or more!)
1 T vanilla
1 tsp. almond extract
½ tsp. lemon extract
1 tsp. chocolate extract (optional)
1 tsp. salt
Blend ingredients & pour into 4 disposable aluminum pie shells.
375º for 25-30 minutes.
Induction Breakfast
An old recipe - not mine!
Serves 1
4 eggs
4 ounces cream cheese (softened 30 seconds in
microwave)
2 ounces heavy cream
1/8 tsp. nutmeg
½ tsp. melted butter
3-4 packets Splenda

Combine & pour into small greased baking dish.  
20-30 minutes at 350º.
Sheila's Low-Carb Post-Induction
Peanut Butter Cookies!
Serves 24
3 net effective carbs per cookie
Copyright © November 2002

1 cup peanut butter
1 cup granular Splenda
1 tsp. baking soda
1 large egg
3 shakes ground cinnamon (optional)

No flour!

Mix together & form into little balls on greased cookie
sheets.  Press down "crossways" with fork for a true
peanut butter cookie look.  350º for 10 minutes; allow a
few minutes to cool.  DONE. (These precious little
nuggets crumble a bit, so handle with care!)
Sheila's Easy Breakfast Shake  
Serves 1
6 total carbs for entire recipe
Induction-friendly!

3-oz. cube cream cheese
½ cup Eggbeaters  (I like the ones "With Yolk" - use raw
eggs at your own risk.)
¼ cup heavy cream
1 T DaVinci's or Atkins syrup - any flavor!
4 ice cubes

Blend 30 seconds - ice cubes last - and enjoy!
Sheila's Black-Bottomed Broccoli
Stir-Fry
Approximately 16 total carbs for entire recipe - and 8 grams of fiber!

1 thin boneless chicken breast, diced up
1 (12-oz.) package fresh stir-fry vegetables (like these - just make sure all
veggies are Induction-safe!  Broccoli is my favorite veggie for stir-fry.)
Butter to taste
Onion (minced/powder/fresh) to taste
Garlic (minced/powder/fresh) to taste
Pepper to taste

Dice up chicken; add to heated Wok layered with a good amount of
extra-virgin olive oil.  I keep my heat between 4 & 5, but this can
vary.  Flip once sides are very lightly browned.  Add 12-ounce bag
(or 2 bags for 18 grams of fiber) of broccoli, florets side down; then
go nuts adding your pepper, onion, & garlic to taste.  This goes on
for at least 20 minutes - I love my florets crunchy & full of flavor!

This quick meal tastes incredible & is perfect for meeting your Induction
veggie quota!  I just love how the broccoli florets soak up the
scrumptious olive oil, butter, onion, & garlic flavor, & I eat every drop of
what is in the pan - and never without chopsticks!

2 sets of photos below:  once ingredients have been added, & the finished
product.  Sometimes I add 2 bags of broccoli for 16 grams of fiber.
Crispy Fried Chicken Nuggets
Approximately 4 total carbs for entire recipe
Induction-friendly!  
Great with Mock Mash Potatoes!!!

1½ pounds chicken cutlets, cut into chunks
1 cup Eggbeaters (I use the one with the yolk)
½ cup Kraft Parmesan cheese, tossed into Ziploc

Dip cutlets in Eggbeaters in medium-sized mixing
bowl, then transfer to Parmesan cheese Ziplock bag.  
Really mix that cheese thoroughly, in every nook &
cranny.  **Remember:  the more Parmesan you get on
the chicken, the crispier your nuggets are going to be!

Fill pan halfway with oil, & keep heat at
Medium-High.  Dip cutlets slowly into pan (I use a
deep sauteer as a makeshift!) & carefully flip once
undersides are a light golden brown.  Chicken is done
once golden brown & stark-white on the inside - and
looks almost "string-cheesy" when cut open.  Enjoy -
looks & tastes just like restaurant-fried chicken!!
Sheila's Mock Pumpkin
Cheesecake
Induction-friendly! (8 total net carbs for entire recipe)

3-oz. cube Philly Cheese
½ cup canned pumpkin
1 packet Splenda

Melt above ingredients together for 30
seconds in the microwave for a fantastic, quick
pumpkin cheesecake "substitute."  Lots of
fiber!
Mom's Homemade Cheese Chips
(My mom thought of this one - an Induction-friendly
cheese-flavored chip you can enjoy with sour cream!)

Small pinch of grated cheddar for each "chip"
½ tsp. onion powder
½ tsp. garlic powder

Place on non-stick cookie sheet & bake at 400º for
approximately 6 minutes until flat, hard, & crisp - not
burned!  Remove with spatula & place on paper towel.
SHEILA'S DELIGHTFUL INDUCTION PIZZA!!!!
12 total carbs for entire recipe

2 large Portobello mushrooms
1/2 cup lowest-carb canned diced tomatoes you can find, sweetened with  1 packet
Splenda
Oregano to taste
Basil to taste
Parsley to taste
Pinch of onion powder
Pinch of garlic powder
1 handful shredded Mozzarella
Pepperoni slices to taste (if desired!)

Preheat oven at 350º & rinse the 'shrooms!  Remove stems from mushrooms & coat
each with 1/4 cup canned diced tomatoes.  Top with Mozzarella, then add pepperoni
slices.  Toss in the oven until cheese has melted - approximately 15 minutes.  
These are so scrumptious & satisfying!!!
Spaghetti Squash
Approximately 12 total carbs for entire recipe - and Induction-friendly!

8 ounces spaghetti squash (best to use a food scale!)
Extra Virgin Olive Oil to taste
¼-½ cup Parmesan cheese

Rinse squash, cut in half lengthwise, & remove seeds.  Place squash side down in a
large, Pam-sprayed casserole dish.  Bake at 350º for 40-60 minutes, or until inside
of squash is tender.  Allow to cool for a few minutes, then scrape inside of squash
with tines of a fork into pasta bowl. You'll really get a pasta effect!  Stir in "pasta
fixins," & you're all set!  If it's the first time you're trying this, please let me know how
you like it!
Induction-Friendly, Sumptuous
Honey Mustard Dressing
4 total carbs for entire recipe - Mom helped me with this one!

3/4 cup mayonnaise
½ cup mustard
¼ tsp. red cayenne pepper
¼ tsp. garlic powder
3 packets Splenda

Mix well & chill in refrigerator.
August 17th, 2006
Ft. Walton Beach, Florida
August 22nd, 2005 - Oklahoma City
After a big Caesar salad & bunless double cheeseburger
at Louie's on the Lake!  I love their Caesar dressing.
Sheila's Super-Simple Throw-Together Low Carb Fudge
Serves 8
5 total (or 3.9 net) carbohydrates per one-square serving

2 (8-oz.) blocks of cream cheese, softened
2 (1-oz.) squares unsweetened chocolate, melted & cooled
½ cup granular Splenda
1 tsp. vanilla
¼ tsp. salt

Smooth together cream cheese, chocolate, Splenda,  vanilla, & salt.  Transfer to 8",
wax paper-lined baking pan.  Chill overnight & cut into 8 squares.
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This material may not be copied, reproduced, or transmitted
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Sheila's Induction-Friendly Mucho Taco Salad
Serves 1 - Approximately 10 total carbohydrates for entire recipe

½ pound ground beef
1 T onion, chopped
1 tsp. minced garlic
½ tsp.  pepper
1 T green chile sauce (optional)
Half-bag of Romaine lettuce, set aside in large bowl

The 3 following ingredients to be added LAST:  
Handful shredded cheddar cheese
1-2 T sour cream
2 T tomato sauce (this is the lowest-carb brand I've found, & it's great!)

Brown ground beef on Medium heat - really break it apart!  Once this is done, remove from heat,
drain meat thoroughly, & incorporate the onion, garlic, pepper, tomato sauce, & optional green
chili sauce - mixing together well.  Once combined, add cheddar cheese, & transfer to large salad
bowl.  Finally, add sour cream & serve quickly!
March 23rd, 2007
Cozumel, Mexico
September 4th, 2007
Shopping for unusual jewelry in Chinatown!
November 2007 - Funchal, Madeira
Taking it all in at the Pingo Doce supermarket!
November 2007 - Northwest Spain
After a day of sightseeing.  I made out like a
bandit with all the sunscreens!
June 23rd, 2008
At Lake Hefner in Oklahoma City
Taken after lunch at Louie's on the Lake - the best burgers in OKC.  I always
have the bunless Big Lou Cheeseburger with double cheddar, no mustard, no
salt, & substitute the fries for a Caesar sans croutons, dressing on the side.
Sheila's Deviled Eggs
(4 total carbs)

6 eggs
Mayo to taste (I add quite a bit in there!)
2 T dill pickle relish
1 T mustard
Garlic to taste - powder, fresh, or minced
Onion to taste - I use ¼ tsp.
½ tsp. paprika

Hard-boil eggs.  Cool & slice in half.  
Remove yolks & add these & remaining
ingredients to a Ziploc bag.  Seal bag &
smash; really go at it until ingredients are
combined well.  Next, with scissors, snip a
small corner of the bag.  Now you are the
pastry extraordinaire you've always wanted
to be as you fill each "egg half" with the
mixture - and how about that, with no
cleanup afterward.  
Garnish with parsley & paprika.  Enjoy!
October 2008 - Aruba
Poured the entire day, but I made do!
October 22nd, 2008 - Camera phone alert!
I roast a turkey breast every other week or so for dinner.
Such a nice change from chicken, & there's nothing to it:  
just toss it in there at 325ºF (163ºC) & take it out once the
thickest part registers 160ºF (71ºC)!  Plus, leftover turkey
feeds others in the household in the day or two thereafter.
November 28th, 2008 - Casablanca, Morocco
At the Hassan II Mosque - the world's largest
religious monument, second to Mecca.
December 2008 - Ceará, Brazil
Shopping at Washington Soares.