Thursday, December 31, 2009

Low Carb Stuffed French Toast



4 Kimkins Protein Rolls
4 oz low fat cream cheese
1 egg, beaten
4 tablespoons Davinci blueberry sugar free syrup
4 tablespoons Walden Farms 0 calorie pancake syrup
1 tablespoon "I Can't Believe It's Not Butter" margarine
1 tablespoon light cream
1-2 packets Splenda

In a small bowl mix cream cheese, blueberry syrup and Splenda together.

In another microwave safe bowl, mix Walden Farms maple syrup and butter. Nuke on MEDIUM for 30-60 seconds or until margarine is melted. Stir and set aside.

Slice a pocket through the side of each egg bread slice. Spoon 1/4 of the cream cheese mixture inside each pocket. In a shallow dish, mix beaten egg with cream.

Treat a large nonstick skillet with cooking spray and heat on MEDIUM. Dip each French toast slice into the egg mixture on each side, then place in the skillet.

Cook until golden brown on one side, then flip and repeat. When both sides are browned, move to a heated plate and drizzle pancake syrup. Serve hot & enjoy!

Calories: 153
Carbs: 3 grams
Protein: 11 grams
Fat: 10 grams

Monday, December 28, 2009

Kimkins Low Carb Bread Recipe

We've got quite a few low carb bread recipes in the Kimkins Recipe Box -- garlic bread, vanilla rolls and cream puffs.  But here's a quick & easy basic recipe for every day that you'll love!

Try this quick and tasty low carb bread when you've got a yen for a sandwich.  Follow Tripledose's advice and make a double or triple batch and freeze the extras.  Insert a square of waxed paper between each one so they don't stick.



I always make at least 3 batches when I'm making it as I don't want to be making it every few days!

  • 3 eggs (separated)
  • 3 tablespoon cottage cheese (ricotta OK)
  • 1/4 tsp cream of tarter
  • 1 pkg artificial sweetener
Preheat oven to 300 F. 

In a metal bowl mix the egg whites and the cream of tarter until stiff (you can turn the bowl upside down and it won't fall out).

In my Magic Bullet (now now...get your mind out of the gutter) I mix the egg yolks, cottage cheese and sweetener. Add the yolk mixture to the egg whites and mix.

Spoon onto a Pam sprayed cooking sheet (I use parchment paper ... less mess) in 6 piles. Bake for 1 hour. You can freeze these, too.

You see why I make more than one batch, as this only makes 6 "slices" of bread...

... Submitted by Kimkins member, Tripledose
(mommy to triplets PLUS 2 other children!)

Friday, August 28, 2009

Stuffed Whisky Mushroom Burgers


Stuffed Whisky Mushroom Burgers (serves 6)
  • 18 oz extra lean ground beef
  • 8 oz Jennie-o ground turkey
  • 6 .75-oz slices low fat pepper jack or cheddar cheese
  • 2 green onion tops, finely chopped
  • 1 egg white, beaten
  • 3 tablespoons whisky (optional)
  • 2 tablespoons Worcestershire sauce
  • 1 1/2 teaspoons mesquite liquid smoke
  • 1 1/2 teaspoons beef bouillon granules
  • 1 teaspoon each garlic powder & ground chili powder
  • 3/4 teaspoon each onion powder & black pepper

Preheat outdoor charcoal grill to medium heat or tabletop grill on high. Combine ground beef, turkey, Worcestershire sauce, whisky, beef bouillon, liquid smoke, egg white and spices in a bowl. Mix well and shape into 12 patties, pressed thin.

Add .75 oz cheese on top of 6 patties, then top with the 6 remaining patties. Cook about 6-8 minutes on each side or until cooked to desired doneness.

Note: Not for kids or pregnant ladies because the alcohol does not cook out

Nutritional Info

Calories: 287
Carbs: 2 grams
Protein: 29 grams
Fat: 14 grams

Friday, August 7, 2009

Kimkins Creamy Cherry Protein Shake

Who couldn't use a quick on-the-go Kimkins breakfast smoothie in the morning?

Grab a personal smoothie maker that fits in your car’s cup holder to take with you! Try freezing your smoothie and savor a cool summer Frostie!
Ingredients (makes 3)

Mix everything in a portable blender. Blend on HIGH for 10 seconds then let sit for 10 minutes for lecithin to thicken. Blend on HIGH for 1 minute until frothy and pour into serving dishes.
Nutrition Info
  • Calories: 132
  • Protein: 16 grams
  • Carbs: 2 grams
  • Fat: 6 grams

Thursday, July 30, 2009

Cheesy Burgers on a Stick

Cheesey Chili Burgers on a StickJULY 4TH BBQ BASH MENU!

* Cheesy Chili Burgers on a Stick
* Antipasto Salad 2 Go
* Kimkins Creamy Cherry Protein Smoothie
*
28 Calorie Deviled Eggs

Cheesy Chili Burgers on a Stick

Ingredients (makes 8)
16 oz extra lean ground beef
2 egg whites, beaten
1/2 cup shredded spicy Monterey Jack cheese
1/4 cup dry grated parmesan cheese
1/4 cup canned green chile peppers, finely minced
1/4 cup chopped parsley or cilantro
1 teaspoon each chili powder, garlic powder & onion powder
1/2 teaspoon each ground cumin, pepper & salt
1/4 teaspoon cayenne pepper (optional)

Mix all ingredients in a medium bowl. Divide into 8 portions and form around a popsicle stick (slightly square makes easier grilling). Grill each side 2 minutes or until browned and cooked to desired doneness.
  • Calories: 159
  • Carbs: 0 grams
  • Protein: 17 grams
  • Fat: 9 grams
Get more Kimkins Diet info! Join Kimkins and get tons of Kimkins Recipes!

Saturday, June 20, 2009

Chai Latte Protein Smoothie


Fragrant spicy chai tea in a protein shake! Use a good quality blender to get the smoothest results. Substitute a different protein powder for more protein grams if desired.

Ingredients (makes 1)
  • 10 oz strong brewed tea
  • 1 scoop Biggest Loser vanilla protein powder
  • 1 tablespoon light cream
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon cloves
  • 1/8 teaspoon ginger
  • 1 packet sweetener
  • 6 ice cubes
Mix all ingredients in a personal smoothie maker. Blend on HIGH until smooth and creamy. Taste and adjust seasonings and sweetener. Nutritional info is based on protein powder indicated so adjust if using a different brand

Nutrition Info:
  • Calories: 82
  • Carbs: 5 grams
  • Protein: 8 grams
  • Fat: 3 grams

Kimkins Essay Contest Winners!

We've got winners! Everyone who entered is a winner in my book. Reading through the entries was an emotional experience. Some of the entrants I "know" and a few are lurkers who quietly went about their weight loss never posting a peep (oops, sorry Beth!)

Here are our winners:
1st Place: heatherb
2nd Place: beth
3rd Place (tie): donetta & vixladyfox

Some entries were sent by regular mail and those are being scanned. I'll post the winning entries with photos today. Awesome job ladies! Thanks so much to everyone who entered and we'll be having another contest for Fall 2009 (ideas anyone?)

1st Place: heatherb

Heather's Before & After Pics



I would love to say Kimkins is an awesome diet but I can’t. The word diet brings up horrific self depriving images and implies only a short term in which you can’t wait to go back to the way you were, trust me, I know!

I’ve tried so many diets that I truly lost count. You name it, I tried it. I wanted to be able to pop a pill and eat whatever I wanted, whenever I wanted and never understood why it didn’t work for me. Truth is, THERE IS NO MAGIC PILL. There, I said it! It took me years for that simple little statement to sink in; simple words, but they say alot when your looking for the weight loss answer.

I’ll never forget the day I was standing in line and saw the Woman’s World magazine displaying a lady who lost so much weight so quickly. I grabbed the magazine and immediately thumbed to the article to find her secret and was amazed at how simple and easy it sounded. “I can do this,” I thought and bought the magazine without hesitation. I couldn’t wait to get home to finish reading, so I sat in my parked car and read the whole article … twice!

When I checked the Kimkins site I became so excited about all the information and success stories that I had no choice but to become a member. The more I read, the more I was sure that this was for me, but doubt once again reared its ugly head and I began questioning myself; that’s exactly what overweight people do. Believe me when I say low self esteem and low self confidence was an everyday occurrence in my life.

Although I was a member and checked the site every day, I never joined a group, convinced I could do it on my own, but somehow that always got put off till another day … there was ALWAYS a birthday or holiday or some special occasion where I just couldn’t diet at the time but promised myself “tomorrow or next week” for sure.

Then one morning I got up, looked at myself in the mirror and decided enough was enough! There would be no more excuses for me, no more putting things off for tomorrow. So I immediately went back to the Kimkins site with a new mind that was set and determined to succeed no matter what. I joined a group and found an awesome group of ladies that have meant the world to me! We stuck together month after month, encouraging, motivating and calling each other out when the time came and it has made all the difference! Knowing that you have to report in and be there for someone else everyday, sharing your struggles and your victories is simply inspiring.

When I cheated I felt more horrible about disappointing my friends than I did to myself, but they were always there to help dust me off after I fell off the wagon and were always, ALWAYS there to cheer me on when I lost, even if it was only a half a pound … off is off!

I have lost a total of 92.5 pounds in a 7 month time and I’m not done yet. I started Kimkins weighing 252.5 with a goal weight of 150 and I now weigh 160 and have reset my goal to 140 simply because I know I can and will make it! I went from a size 20/22 to a size 8!

I remember walking into the kitchen to tell my husband how excited I was, how serious and determined I was to make this work and since he’d already heard me say this a thousand times before. I got the skeptical “of course you are dear” look that we all know and hate. But guess what … the first week alone I lost 13 pounds and in one month's time I had lost 23 pounds!!! To say that I made him eat that look and those words are an understatement!

I am now smaller than when we got married (then a size 14) and now on June 11th we will have our 15th wedding anniversary and I cant think of a better gift for myself than to be able to look and feel the way I finally want to!

It’s amazing how fast the weight seems to melt off; one week you're in a size 18, and the next your clothes are loose and baggy and then your having to reach for a smaller size! There is no greater feeling than when you go shopping and realize you can no longer shop in the plus section because they’re ALL too big!!! It’s an absolutely, positively, overwhelming feeling of accomplishment and you feel ready to break out in a little happy dance right there in the isle … oh wait, I think I actually did!!!

That’s why I can’t call Kimkins a diet because it’s not … it’s a life change! It teaches you how to eat and what to eat so that you look and feel your very best. It completely changes the way you see food.

I feel great and my body feels like it’s running cleaner, smoother and I feel so powerful, like there isn’t anything I can’t do! I have more energy, self confidence and will power than I have had in my entire life!

Kimkins has helped me learn to love myself again and gave me the ability to see the me on the outside match the me on the inside. It has taught me a new self awareness of my strengths. I know that my life will be forever changed because of Kimkins. I am now a much happier and healthier person and there is no way I can ever thank Kimkins enough for helping me change my life around. I feel like a totally new person and I know that none of this would have ever happened without Kimkins!

Kimkins is a way of life … PERIOD!

2nd Place: beth

Beth's Before & After Pics

For several years, I used to lie in bed (after a late-night snack, of course) and wish and pray and imagine that somehow, some way I could lose a lot of weight and look and feel great again. You know, show up at a party not having to be the funny one or be the one who will sing at karaoke (although that is really, really cool). I wished I could walk into a room not being self-conscious of my weight and appearance and have people go, “Wow! Who is that?”

Summer 2007. 5’5” and 228 pounds. Grumpy, grouchy, frumpy and dumpy. I was 38 years old with 3 young boys (7, 5 and 3) and married to a handsome, fit-looking stud. For at least 5 years I had high-cholesterol and high-triglycerides and I had been taking medication. I had blood-sugar “spikes” when I would overeat (you know … wanting to nap and drool 20 minutes after a meal). I was gestational diabetic for my middle pregnancy. My mother was diagnosed with Type II Diabetes in early 2007 (I was doomed!) My BMI (Body Mass Index) was 38- defined as OBESE.

I was becoming increasingly anti-social (not wanting to hang-out with old friends and not wanting to make new ones, not going to work-functions with my husband, lying to friends about wanting to stay home). My self-esteem and confidence were at an all-time low. I was depressed and did not really know it!

On top of all that, I had let myself go in regards to my appearance (I didn’t wear jewelry or make-up anymore, wore a bandana over my hair most of the time, and baggy jeans and t-shirts were a majority of my wardrobe). I just did not care.

September 2007. I am not sure what exactly happened, but found myself sitting at my computer desk with my head down and crying. I was frustrated and tired of being out-of-shape, unhealthy, fat and unattractive. I Googled low-fat/low-carb diets and Kimkins was one of the hits. I clicked on it, read some success stories, got my Visa Card out and signed up.

My weight-loss party had started! I had never dieted before, but found Kimkins to be simple and straight-forward. Other than my husband, no one knew that I was dieting. Therefore, the Kimkins website was (and still is) a very important part of my success! I read everything I could! The personal journals, the before and after pictures and the success stories kept me motivated and inspired. The ability to post questions and read other folks’ input was very valuable and I strongly encourage anyone who does Kimkins to utilize the website! I still go to the website daily!

In the first 40 days I lost 38 pounds. My cholesterol and triglycerides dropped to normal levels within the first 12 weeks and the doctor took me off of meds! By April 2008 I had lost 88 pounds on Kimkins and had dropped from a size 20 pant size to a size 4! Today, May 2009, I find myself 95 pounds lighter, much more toned-up and wearing Junior Pant sizes of 3 or 5! (In case you did not know, the major difference between Junior and Misses pants is curves in the hip and rear area ... unfortunately, I have never had a shapely behind, but nonetheless enjoy wearing Junior sizes!)
Beth's Cholesterol Results

My doctor said that the October 2008 results are terrific and reflect a stabilization of my diet and I should just keep on doing what I am doing! While my overall cholesterol is up, my HDLs are above average and outweigh the overall increase in cholesterol.

There is far too much to list what has changed for me, but here are a few:
  • a new wardrobe
  • I can run and jump with my boys
  • I can cross my legs without getting out of breath
  • I have made a couple of new friends
  • my boys can get their arms around me to hug me
  • I want to go out in public again
  • I got a (No Peep) tattoo on my new-found hipbone to commemorate 90 pounds gone (dang … I still love those marshmallow creatures)
  • I ran in a 5K run last July
  • I volunteer at school
  • my husband and I went backpacking for the first time in 11 years
  • I have my own business with a great, new friend
  • I am off of medication
  • I have normal cholesterol levels
  • normal triglyceride levels
  • normal blood-sugar levels
  • a BMI of 22.1 (normal!)
  • I can wear high-heels again without my bunions killing me
  • I am an assistant coach for soccer
  • I like to go clothes shopping again
  • I laugh more; I smile more
  • I am not grouchy (well, not as much anyways)
  • I have been called “petite” or “cute”, even “tiny” (what the …?)
  • I have run into people I have known for years that did not recognize me ... at all (that is way, way fun)
  • and the list goes on and on ... it is truly fun to be me these days!
I recently went to an event where I had to dress rather nicely and did not know a whole lot of people. For the first time in a long time, when we walked into the room I did not feel obligated to be the funny one or the one to sing “I Will Survive” at karaoke. And, (I say this sheepishly), for the record, several people did comment on how great I looked . A wish came true. I have never, ever thought of myself as a beautiful-to-look at kind of gal, but, guess what? For the first time in my life, I feel like I am! Kimkins has truly changed my life. Thank you.

3rd Place (tie): donetta

Donetta's Before & After Pics

Actually I do not like Kimkins ... I love Kimkins! This is the one and only diet that has turned my life around. My name is Donetta Workman. With the help of Kimkins I have lost 115 pounds. I am a 53 year old mother/wife/secretary. I have tried numerous diets in my 53 years, and have had little success. I have had a weight problem since I was a child. My entire life has consisted of diet after diet. For years now I had given up on dieting. I had quit caring about myself and the weight kept piling on.

It all began in February of February 2008. I was at my "wits end". I was so large that I could barely walk, due to my bd knees. I was depressed over my weight and was tired all the time. I felt that I didn't enjoy life becasue I was embarrassed to be in public or around people. This may sound silly, but I heard a song on the radio called "Wasted" by Carrie Underwood. It talked about wasting your life. I cried because I felt like I was waiting my life not be able to do the things that I wanted to do because of my weight. I have watched my daughter grow up and have not enjoyed lots of things with her because of my weight.

I know that it was up to me to make a change. No one could do it for me. I began to pay that God would help me. I am a devout Christian and I know that God would help me if I helped myself.

My mother bought a copy of a woman's magazine [Woman's World] and she told me to read the article about Kimkins. I read it and it was like God spoke to me and said that I could do it. I began on the program but I also promised God that I would not eat sweets or carb related snacks, crackers, breads for one year. I believe that you not make a vow and break it. I know myself, I have to make promises because I am an addict when sweets are concerned.

The weight loss has been gradual and actually quite easy. In a year I have lost 115 pounds. I still have quite a lot of weight to lose but I am thankful for my new outlook on life. I feel that God used the Kimkins diet, along with my faith in him to help me. I know if I can do it, anyone can do it! Sometimes at your lowest point is when you find strength.

I went from size 28/30 to an 18/20 in one year. I have so much more energy and I actually feel good about myself. People says that they don't recognize me. I have had people pass me by because they did not know me. My 16 year old daughter says "I'm hot".

I want to encourage anyone that has tried and failed not to give up. With Kimkins, and a change of mind, you can do it. It all comes from the inside. You have to really want to change, take one day at a time, and work towards a goal.

I won't lie and say that I have not messed up. I have had days that I wasn't quite happy with myself and I felt that I ate too much. You have to get back up and try a little harder. Don't expect a miracle in a few days. The change gradually comes. While you are losing, try to think on things that make you happy, like friends, family and every day blessings.

I would love to be able to help others and encourage them to keep pressing on toward their goal. Never give up.

3rd Place (tie): vixladyfox

Vix's Before & After Pics

I started my journey with Kimkins in August of 2008…..that was the beginning of a wonderful new life for me!

I am 33 years old 5’’ tall (ok ok 4’11’’ don’t judge me! Haha!), last year I tipped the scales at 207 pounds!! 200+ pounds on a 5 foot; I mean 4’11’’ frame is nothing pretty! I was truly in denial about how heavy I was. My life has been blessed with a loving partner and a little girl who just couldn’t be any sweeter ... why worry about my weight?

Well one day I was cleaning up the house, listening to my little girl play in her room. My daughter runs into the kitchen asking for a snack. I asked her if she wanted something that was a bit of a treat and she hurried towards me with a smile on her face and threw her arms around me! She said “Mommy you are the best Mommy in the world!” At that moment she said “Hey I can’t touch my fingers together.” WHAT? Honestly my brain didn’t compute what she had just said. She squeezed me as hard as she could and with a strained voice said it AGAIN!!! I told her to stop as I got her snack together and hurried her on her way. She walked out of my kitchen and I burst into tears! I tried to cry quietly into a dishtowel. I leaned over the sink howling like a banshee trying to get a handle on my emotions but I couldn’t stop!! I was doing that trying to catch your breath breathing thing that you do when you start crying really hard. I looked up and saw my reflection in the window!! I stopped crying ... I stood staring at myself looking at my double chin and my rosy red cheeks. I was looking at a person that I didn’t recognize. I guess I must have been standing there for a while because before I knew it my beloved and daughter were standing behind me. “Did you hear me?” my love asked. I said NO and told them I had to go to the bathroom and off I ran!!

That day was one of my lowest days in my life and today right now in this moment as I type this … is one of the BEST days! Today thanks to Kimkins I am 153 pounds and losing!!! I found Kimkins and read the success stories and thought to myself “IF THEY CAN DO IT I CAN TOO”!! Now 7 months later I am 54 pounds lighter and have a whole new outlook on food!! I have tried every diet out there and Kimkins is the only thing that has worked for me. It not only worked it has taught me how to eat sensibly to sustain my loss and live a healthy life. I am no longer “Living to eat” I am now “Eating to LIVE”.

The encouragement and support I have found here with Kimkins saved my life!! The friendships I have made are relationships that I will keep close to my heart for years to come. I went back and forth fighting with myself about staying on plan. My personal journal helped me though that. Posting my feelings and thoughts opened me up to the Kimkins community. They embraced me all 200 + pounds of me with out judgment. I also went into the chat room and was welcomed with open arms! I found a community of people all striving for the same goals. The information, encouragement, and acceptance I found with Kimkins changed my life for the better ... I will never go back to being that girl who was crying in the kitchen ever AGAIN!!

Soon after I found Kimkins something wonderful happened ... my love PROPOSED!! We are getting married October 11th 2009. I am working towards the ultimate “after” picture. The one where I stand confident, happy and beautiful next to the man of my dreams in my wedding dress!!! I post “before and after” pictures often in my journal too keep myself focused ... looking ahead is the only way to go!

Thank you, Kimmer, for helping me through all the “cheats”, and questions. Thank you for giving me back the chance to run and play with my daughter and the ability to feel sexy in my own skin. Thank you for helping me realize how strong I am and opening up a whole new world to my family and I ... and making me understand that I can NEVER FAIL IF I DON’T STOP TRYING!!!

Peace~Love~Light
Vix

For more info on Kimkins see our FAQs & Sample Menus

For free low fat low carb recipes click here and sign up today!

Ready to join Kimkins and be a "loser"? Click here and start today!

Tuesday, April 28, 2009

Win $300! Kimkins Essay Contest 2009



Kimkins Essay Contest
Win $300! $150! $50!

We're celebrating our 3rd Anniversary with the 2009 Kimkins Essay Contest! The Kimkins diet principles began in 1997. Over the past 12 years many Kimkins diet participants have shared heart warming stories of what losing weight has meant to them. New self esteem, a new social life, improving health conditions or discovering self-confidence are indeed the benefits they reap.

Now is your chance to share how Kimkins has helped improve your quality of life. Tell your personal story and express yourself! The deadline is short to encourage natural and spontaneous writing. Don't over think it. You don’t need to have reached goal weight. Just speak from the heart and have fun!

Not sure what to write about? What diets did you try before Kimkins? How did your life change after (or during) weight loss? Has the Kimkins website helped in your diet journey? Have you experienced health improvements or need less medications? Do you find reading the personal journals, seeing weight loss photos and getting support from Kimkins friends or challenge groups inspiring? Do you feel more confident about career opportunities?

Here's your chance -- tell us!

  • TOPIC: Why I Like Kimkins
  • PRIZES: $50-300
  • ENTRY FEE: None
  • DEADLINE: May 15, 2009
  • WORD COUNT: Minimum: 250 Maximum: 1,000
  • WINNERS ANNOUNCED: June 15, 2009

GUIDELINES:

  • Open to current and former Kimkins members and their families if they also followed the Kimkins diet.
  • Entries will be judged on originality, sincerity and how well your message is conveyed.
  • Essays may be typed, emailed or handwritten.
  • Before/after photos may be included to demonstrate your message.
  • Entries will be blind judged. Personal identifying information will be removed before forwarding to the Selection Committee.
  • Entries must include first name, last name, Kimkins user name, email address and home address. Please write or type the information on your essay.
  • Winners will be announced on June 15, 2009. Certified checks will be mailed to the winners by June 30, 2009.
  • Winning essays may be published at Kimkins.com and personal information removed.
  • Kimkins staff members, vendors and consultants are ineligible to enter or judge entries. The decision of the Selection Committee is final.
  • Submit entries by email to webmaster@kimkins.com or mail at Kimkins, 575 Calhoun St., Corona, CA 92879.
  • Entries and photos must be received by email or postmarked by May 15, 2009 12:00 a.m. Entries received after the deadline will not be considered.


PRIZES

  • 1st Place: $300 cash & free Kimkins gift membership
  • 2nd Place: $150 cash & free Kimkins gift membership
  • 3rd Place: $50 cash & free Kimkins gift membership
  • 5 Honorable Mention: Kimkins gift basket & Kimkins gift membership

Questions? Send an email to webmaster@kimkins.com

Friday, April 24, 2009

Kimkins Faux Garlic Mashed "Potatoes", Tex Mex Fritters & More!

Delicious Cauliflower -- Who Knew?

Try these low fat Kimkins friendly comfort foods courtesy of the underrated star of the vegetable world -- cauliflower!

Cauliflower is cruciferous (a cancer fighting pal) along with its distant cousins broccoli, cabbage and brussel sprouts. Overcooking these nutrient dense morsels not only alters vitamins and minerals, but entirely changes their taste -- not to mention the horrid kitchen odors!

You're sure to find high fat variations of these, but we've adapted these favorites with calories in mind. Even in low carb dieting, calories do count!

Cauli Souffle (serves 4)

2 cups cauliflower
2 eggs, beaten
1 tbsp chives, minced
1/2 tsp each garlic powder, white pepper & salt

Preheat oven to 375 F. Mash cauliflower. Mix all ingredients until well blended. Divide into 8 ramekins coated with nonstick spray. Place filled ramekins in baking pan, add 1" boiling water. Bake for 30-45 minutes until puffed. Serve immediately.

Nutrition Info: (per serving)
  • Calories: 48
  • Protein: 4 gm
  • Carb: 3 gm
  • Fat: 3 gm
Parmesan Crisps

Preheat oven to 400 F. Using a tablespoon, placed rounded mounds of shredded (not powdered) parmesan cheese on nonstick baking liner. Bake 2-3 minutes until beginning to brown (check often!) Remove from oven & let cool briefly before serving.

Nutrition Info: (each)
  • Calories: 21
  • Protein: 2 gm
  • Carb: 0 gm
  • Fat: 1 gm

Faux Garlic Mashed "Potatoes" (serves 4)

2 cups cauliflower
2 tbsp parmesan cheese
2 tbsp plain yogurt
1 tbsp green onion
1 tbsp butter
1 tsp garlic powder
1 tsp onion powder
1/2 tsp pepper

Mix together hot mashed cauliflower & butter until well blended, then add other ingredients. Blend well, check for seasonings and serve!

Nutrition Info: (per serving)
  • Calories: 59
  • Protein: 3 gm
  • Carb: 4 gm
  • Fat: 4 gm

Spicy Tex Mex Cauli Fritters (serves 4)

2 cups cauliflower
1 egg white, beaten
1/2 cup onion, finely minced
1 tbsp green onion, minced
1 tsp jalapeno, minced
1 /2 tsp cumin & chili powder
1/2 tsp salt & black pepper

Mash cauliflower. Mix all ingredients & form into 8 patties. Cook in a nonstick pan treated with cooking spray until golden brown on each side. Serve hot & enjoy!

Nutrition Info: (per patty)
  • Calories: 27
  • Protein: 2 gm
  • Carb: 5 gm
  • Fat: 0 gm

Sunday, April 19, 2009

Leek, Spinach & Mushroom Soup


Keep these basic ingredients on hand and whip up a soul satisfying elegant soup on a minute's notice! Yet another "freezes wonderfully" dish. Make a double batch, freeze in portion containers and enjoy at your leisure.

Ingredients (makes 4 generous servings)
  • 3 14-oz cans chicken broth
  • 8 oz water
  • 3 cups fresh baby spinach or 1/2 cup frozen, chopped
  • .5 leek, white part thinly sliced
  • 1.5 cups brown button mushrooms, sliced
  • 2 oz white wine (optional)
  • 1 wedge feta cheese, crumbled
  • 2 tbsp fresh chives, chopped
  • 2 cloves garlic, minced
  • 2 tsp olive oil
  • 1 tbsp sun dried tomatoes, minced (optional)
  • .5 tsp dried thyme
  • 1 tsp white pepper & salt
In nonstick saute pan heat olive oil on medium. Add leek and garlic, saute until translucent, about 5 minutes. Add mushrooms and cook over medium until mushrooms give off their liquid and are lightly browned.

Add chicken broth, water, wine, thyme, feta cheese, pepper and salt. Heat through until cheese melts. Taste and adjust seasonings. Whip with an immersion blender if a smoother consistency is desired.

Ladle into warm bowls. Garnish with reserved feta, sun dried tomato & chives. Enjoy!

Nutrition Info (per serving)
  • Calories: 88
  • Protein: 8 gm
  • Carbs: 5 gm
  • Fat: 4 gm
We did a nutritional analysis of this Kimkins friendly recipe. The nutrition numbers are impressive! One serving has 40% more potassium than a banana!

Percentage of RDA (per serving)
  • Vit A: 19%
  • Vit C: 16%
  • Vit B6: 14%
  • Vit B12: 15%
  • Riboflavin: 26%
  • Niacin: 24%
  • Calcium: 11%
  • Iron: 11%
  • Phosphorus: 19%
  • Potassium: 519 mg (banana has only 361 mg)

Monday, April 6, 2009

Kimkins Chocolate Caramel Protein Shake

For hectic mornings on the go or a refreshing lunch shake after a workout make a quick protein meal in a glass!

Perfect for special evening treat if you're doing the Kimkins Shake It Down diet option. Easy as 1-2-3!

Ingredients
In a personal smoothie maker or blender add all ingredients and blend on HIGH until desired consistency. Enjoy a quick high protein breakfast!

Nutrition Info
  • Calories: 142
  • Protein: 18 grams
  • Carbs: 3 grams
  • Fat: 6 grams

Monday, March 30, 2009

Zesty Mixed Grill


Make big batches of this zesty dish and freeze leftovers for quick work lunches or "too tired to cook" dinners. Experiment with different spice combinations for a twist!

Ingredients (serves 1)
  • 2 oz round steak
  • 3 oz chicken thigh
  • 3 oz tuna or salmon
  • 1 tablespoon Kraft Light Done Right Zesty Italian dressing
  • 1 teaspoon lite soy sauce
  • 1/2 teaspoon grated fresh ginger
  • 1/2 teaspoon Tabasco sauce
  • salt & pepper to taste
Preheat George Foreman grill to HIGH or prepare outdoor BBQ. Soak skewers in hot water for 15 minutes to prevent burning.

Cut beef, chicken and fish into 1" cubes and put in a Ziploc baggie with Italian dressing, Tabasco sauce, soy sauce & ginger to marinate for 5-30 minutes. Thread marinated meats onto skewers alternating different types. Brush with remaining marinade and discard.

Broil kebabs evenly about 2-3 minutes on each side. When cooked to desired doneness serve & enjoy!

Nutrition Info
  • Calories: 293
  • Protein: 46 grams
  • Carbs: 1 gram
  • Fat: 10 grams

Party Stuffed Mushrooms


A perfect first course Kimkins appetizer, Super Bowl munchie or classic cocktail party hors d'oeuvre. These savory tidbits are always popular!

Ingredients (makes 16 appetizers)
  • 16 button mushrooms, stems removed & chopped fine
  • 8 large black olives, minced fine
  • 2 tablespoons red bell pepper, minced fine
  • 2 oz lean sandwich ham, minced fine
  • 2 oz turkey salami, minced fine
  • 2 tablespoon dry grated parmesan cheese
  • 1 oz shredded skim mozzarella cheese
  • 1 tablespoon nonfat plain yogurt or chicken broth
  • 1 tablespoon Worcestershire Sauce
  • 1/2 teaspoon each garlic powder and black pepper
  • 1/4 teaspoon Tabasco sauce (optional)
Preheat oven to 350 degrees. Spray baking sheet with cooking spray.

Wipe mushrooms with damp paper towel. Remove stems and chop fine. Spray mushroom caps with cooking spray or Misto oil sprayer on all sides. Mix all ingredients and mushroom stems well and mound into the mushroom caps.

Bake for 15-20 minutes or until done and cheese is melted. Serve hot!

Nutrition Info:
  • Calories: 25
  • Protein: 3 grams
  • Carbs: 1 grams
  • Fat: 1 grams

Sunday, March 29, 2009

Kimkins Chicken Chile Rellenos Casserole

Yummy comfort food with a Tex Mex twist! Make 2 & freeze 1 for later! The perfect dish to serve for a cozy Kimkins family dinner! Low fat, low carb and low calories make this casserole a winner for any weight loss plan.

Ingredients (12 servings)

  • 12 oz cooked skinless chicken breasts, diced small
  • 3 7-oz cans roasted whole green chiles
  • 3 cups Southwest flavor Eggbeaters (or 12 eggs)
  • 3/4 cup green chile salsa (tomatillo)
  • 12 oz queso fresco or mozzarella cheese
  • 6 oz shredded low fat sharp cheddar cheese
  • 3 oz light cream
  • 2 green onions, chopped
  • 1/4 cup sliced black olives
  • 1 teaspoon each ground cumin, garlic powder & paprika
  • 1 teaspoon each salt & pepper to taste

Preheat to 375. Spray a 9x13 baking dish with cooking spray or money saving Misto Oil Sprayer. Mix spices together in a small bowl. Shred the chicken or dice into 1/2" cubes. Drain the chiles and rinse with cold water. Pat dry with paper towels. Stuff each chili with 1 oz each of chicken and mozzarella or queso fresco cheese and 1 tablespoon of green chile salsa. Lay the stuffed chiles in the pan and sprinkle with the spice mixture.

Whisk the eggs, cream, sour cream, salt and pepper together. Pour over the top of the chiles. Place in the oven and bake uncovered for 35 minutes or until puffy and golden. For the last 5 minutes sprinkle the top with the remaining 1/4 cup cheddar cheese and olives. Remove and let sit for 5 minutes to firm up. Cut into squares and serve with salsa and a fresh green salad.

Nutritional Info (per serving using queso fresco cheese)

  • Calories: 156
  • Carbs: 5 grams
  • Protein: 17 grams
  • Fat: 7 grams

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Wednesday, March 25, 2009

Kimkins Espresso Protein Pudding


Ingredients (6 4-oz servings)
  • 12 oz water
  • 3 oz light cream
  • 1 small eggs
  • 1 packet unflavored unsweetened gelatin
  • 1 scoop VPX 0 carb chocolate protein powder
  • 4 packets sugar substitute
  • 1 teaspoons espresso powder or instant coffee
  • 1 teaspoon chocolate extract (optional, but gives deeper flavor)
  • 1 teaspoon cinnamon
Heat 1/2 cup of the water to boiling and pour into a heatproof medium mixing bowl. Add gelatin and espresso powder. Stir well and let sit 5 minutes for gelatin to dissolve completely.

In a different bowl whisk the eggs together the rest of the water, cream, sugar substitute, protein powder, vanilla extract and cinnamon. Pour into 6 4-ounce ramekins treated with cooking spray or use silicone custard cups and you won't need the spray.

Place ramekins in a large flat skillet and fill with hot water to 1/2” from the tops of the ramekins. Bring the water to a boil over high heat. Reduce the heat to low, cover tightly and simmer for 10 minutes.

Remove the cups from the skillet. Place small pieces of plastic wrap over the pudding surface of each ramekin to prevent skin from forming. Refrigerate for 3 hours or overnight until well chilled. Garnish with a dab of whipped cream and a sprinkle of cinnamon. Enjoy!

Nutrition Info (per serving)
Calories: 81
Protein: 9 grams
Carbs: 1 gram
Fat: 4 grams

Monday, March 16, 2009

Kimkins Rum Pina Colada Protein Shake


For hectic mornings on the go or a refreshing lunch shake after a workout make a quick protein meal in a glass! Perfect for special evening treat if you're doing the Kimkins Shake It Down diet option. Easy as 1-2-3!

Ingredients
In a personal smoothie maker or blender add all ingredients and blend on HIGH until desired consistency. Enjoy a quick high protein breakfast!

Nutrition Info
  • Calories: 142
  • Protein: 18 grams
  • Carbs: 3 grams
  • Fat: 6 grams

Sunday, March 15, 2009

Kimkins Stuffed Zucchini


A nutrient packed main course for the Kimkins Veggie Lover vegetarian option. Substitute fresh vegetables in season and try different cheeses (bleu cheese?)

Ingredients (serves 1 as main course)
  • 1 small zucchini (courgettes)
  • 1 oz crumbled soy “burger”
  • 1 tablespoon chopped red bell pepper
  • 2 tablespoons chopped mushrooms
  • 1 small green onion, minced
  • 4 small olives minced
  • 2 tablespoons salsa
  • 1 oz shredded mozzarella cheese
  • ½ teaspoon each garlic powder, onion powder, pepper
Preheat oven to 325 degrees. Treat baking dish with cooking spray. Slice zucchini in half lengthwise and scoop out soft flesh with a spoon. In a small bowl mix 1 tablespoon of flesh, bell pepper, onion, mushroom, olives, half of the salsa and half of the cheese. Mix well and stuff into generous mounds in the zucchini shells. Top with remaining salsa.

Arrange in baking dish and cover with aluminum foil. Bake for 15 minutes, remove foil and sprinkle remaining cheese over the top. Bake for an addition 10-15 minutes until cheese is melted and bubbling. Serve!

Nutritional Info:
Calories: 192
Protein: 15 grams
Carbs: 14 grams (probably lower because pulp is removed)
Fat: 9 grams

Kimkins Egg Drop Soup


Ingredients (serves 1)
  • 1 egg, beaten
  • 1 11-oz can chicken broth
  • 1 teaspoon lite soy sauce
  • 1 teaspoon minced green onion
  • 1 tablespoon minced veggies (optional)
  • Dash garlic powder, pepper & salt

Heat chicken broth & veggies in a small saucepan. Let simmer 2 minutes. Stir broth in a circle and slowly add beaten egg (see threads form!) Add spices to taste and garnish with green onion. Serve!

Note: This low carb version is thinner than restaurant recipes because we omit high carb cornstarch.

Nutritional Info:
Calories: 89
Protein: 10 grams
Carbs: 2 grams
Fat: 5 grams

Easy Huevos Rancheros


Ingredients (serves 1)
  • 2 medium eggs
  • ¼ cup salsa
  • 1 teaspoon minced green onion
  • Salt & pepper to taste
Heat a small 6” nonstick skillet over medium flame and add salsa. Carefully add eggs and spoon salsa over the top while eggs cook. Cover for 1-2 minutes until eggs are desired doneness, garnish with green onion & serve! That's it!

For Kimkins K/E diet option cook eggs separately and top with 1 teaspoon of salsa.

Nutritional Info:
Calories: 161
Protein: 13 grams
Carbs: 7 grams
Fat: 9 grams

Kimkins Egg Muffins



Make up a batch of delicious low carb muffins and you'll always have a quick breakfast snack to grab on the go! These freeze and reheat beautifully! Warm for 15 second in microwave.

Ingredients (makes 12)
  • 12 medium eggs (or 4 eggs & 8 egg whites for less fat)
  • 1 cup shredded lowfat cheddar cheese (don't pack it down)
  • 1 green onion
  • 1 cup bell pepper, zucchini or mushrooms
  • 4 oz Canadian bacon, lean ham or cooked turkey sausage
  • 1 tsp each salt & pepper
Preheat oven to 350 F. Use a 12 cup silicone muffin pan for best results. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.

Chop veggies very fine. Beat eggs, cheese and spices together in a large mixing bowl with a whisk. Pour into muffin pan until 2/3 full. Mix meat & veggies together and add by small spoonfuls on top of each muffin and gently push down into the egg mixture. Bake 15-20 minutes until muffins have risen and are slightly browned and set.

Nutritional Info (per muffin with Canadian bacon & mushrooms)
  • Calories: 92
  • Carbs: 1 gram
  • Protein: 10 grams
  • Fat: 5 grams

Thursday, March 12, 2009

Kimkins Cottage "Fries"


Ingredients (serves 4)
  • 2 cups whole mushrooms
  • 1 medium zucchini
  • ½ cup onion, finely chopped
  • 1 medium carrot
  • 1/2 fennel bulb (save fronds for garnish)
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1 teaspoon fennel seed, finely ground
  • 1 teaspoon each garlic powder, sage, paprika and pepper
Quarter mushrooms and chop remaining vegetables to a similar size and place in medium mixing bowl. Add olive oil and toss to coat evenly. Heat a large nonstick skillet over medium flame and add vegetables spreading out to 1 layer. Sprinkle evenly with spices.

Cook 4-5 minutes until the bottom begins to caramelize then flip veggies to cook on the reverse. Sprinkle again with spices. Cover and let cook 4-5 more minutes or until tender, stirring occasionally. Turn the heat up high for 1 minute for final caramelization.

Garnish with fennel fronds if desired and serve! Tip: The ground fennel and garlic powder are the key to this dish.

Nutrition Info:
Calories: 67
Protein: 2 grams
Carbs: 7 grams
Fat: 4 grams