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Topics - schultzkr01

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General Discussion / Carb counts for fruit?
« on: August 26, 2010, 01:28:20 PM »
Hey Doug & gang,

Couldn't find that this has been asked on the forum previously...but what are the net carb counts for blueberries, strawberries, raspberries, and avocados (the FTS "legal" fruits)?


General Discussion / Smaps on Sale!
« on: August 24, 2010, 05:07:37 PM »
Hurray for all cold breakfast cereal lovers!  Dixie Diner has Smaps on sale for 50% WITH free shipping!  Normally over $12 a bag, they are on sale for $6.35 through 8/26.  Only one per person though but I'll take it!

Ask Umpa / Powdered Xylitol?
« on: August 23, 2010, 10:50:40 AM »
Hi Umpa!

General FTS baking question for you and the forum.  If a recipe calls for powdered sugar/ you still use granular ylitol?  Do they sell powdered xylitol?  Or can you somehow grind the granular xylitol into a powdered form?


Desserts and Sweets / Sweet & Spicy Cinnamon Roasted Nuts
« on: August 20, 2010, 04:22:15 PM »
Sweet & Spicy Cinnamon Roasted Almonds, Pecans, or Walnuts
Makes 2 cups

2 cups of almonds, pecans, or walnuts – roast each type of nut individually
2 tablespoons sugar free syrup or 6 Drps FTS ZERO
1 tablespoon grapeseed oil, canola oil, even coconut oil
1 1/2 teaspoons cinnamon
1/2 teaspoon salt
1/4 teaspoon cayenne powder

Place a rack in the middle of your oven.  Preheat your oven to 350 degrees F.

Place nuts in a large bowl.  When you roast the nuts, roast each variety in separate glass or ceramic baking dishes as their roasting times vary slightly. You can put two dishes of nuts in the oven at once so long as they fit on the same middle rack.  If the nuts are too close to the heating element they’ll burn.

Combine syrup, oil, cinnamon, salt, and cayenne powder in small bowl.  Pour mixture over nuts and toss to coat completely.  Place nuts in a glass baking dish in a single layer.  Bake for 12 – 15 minutes, stirring after 6 minutes.  Test for doneness at 12 minutes.  Nuts will still be soft when done and get crispier as they cool.

Once removed from the oven, stir to toss nuts in any remaining cinnamon mix left in the pan.  Place on heavy duty aluminum foil to cool completely, separating nuts as much as possible so they don’t dry in clumps.

Almonds take a few more minutes to cook.  Since the almonds have no ridges to soak up the flavoring, you may need to add a little extra salt, cinnamon, or cayenne right after removing from the oven.

Other variations:
Try 1 1/2 teaspoons curry powder in place of the cinnamon and cayenne
Try coconut oil in place of the grapeseed/canola oil

These are a cinch to whip up but very addicting!  Remember portion control :)  2g carbs per 1/4 cup.

When Christmas rolls around I plan to make big batches of these mixed nuts and package them up as gifts in little tins or gift bags with pretty bows!  Getting a little ahead of myself but I love the holidays...:)

Dinner Recipes / Comfort Foods! Meatloaf & Cauli "Mac & Cheese"
« on: August 18, 2010, 12:40:27 PM »
Low Carb Meatloaf

1 cup low-sugar tomato sauce (mine was 2 carbs per 1/2 cup = 4 carbs)
2 tbsp sugar substitute/Splenda (3 carbs)
1 tsp white vinegar (0 carbs)

1 lb ground beef/turkey/pork/meatloaf mix (0 carbs)
1 egg (1 carb)
1/4 cup grated Parmesan (0 carbs)
1/8 cup onion, diced small (0.75 carbs)
1/8 cup roasted or fresh bell pepper, diced (0.75 carbs)
1/4 tsp garlic powder (0 carbs)
1 tsp dried parsley, or 1 tbsp chopped fresh (0 carbs)
1/4 tsp dried oregano, or 1 tbsp chopped fresh (0 carbs)
1/4 tsp dried basil, or 1 tbsp chopped fresh (0 carbs)
1/2 tsp kosher salt (0 carbs)
1/4 tsp freshly ground black pepper (0 carbs)

Preheat oven to 350.  In a small bowl, mix together the tomato topping ingredients. Set aside.

In a large bowl, mix together the meat, eggs, Parmesan, vegetables, herbs, seasonings, and about 1/3 of the tomato topping.
Grease bottom of a loaf pan or bottom of a pan with high sides.  Form meatloaf mix into a loaf.  Spread a heavy coat of tomato topping on top of the meatloaf.  Place in oven and bake for about 50 minutes - 1 hour, or until cooked to the consistency you like (some people like their meatloaf dryer than others!).  Drain any fat and let rest 5-10 minutes before slicing.

9.5 carbs total / 6 pcs = 1.5g carbs per serving

Cauliflower “Mac” and Cheese Casserole

Kosher salt, as needed, plus 1/2 teaspoon (0 carbs)
4 cups cauliflower, cut into small florets (12 carbs)
1 cup heavy cream (0 carbs)
2 oz cream cheese, cut into small pieces (2 carbs)
1 1/2 tsp Dijon mustard (the secret ingredient!  0 carbs)
3/4 cup shredded sharp cheddar, plus 1/4 cup for topping the casserole (4 carbs)
1/4 cup grated Parmesan cheese (0 carbs)
1/4 tsp freshly ground black pepper (0 carbs)
1/8 tsp garlic powder (0 carbs)

Preheat oven to 375 degrees F.  Boil or microwave the cauliflower until crisp-tender.  Drain well and pat dry with paper towels. Transfer the cauliflower to 8x8 baking dish and set aside.

Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 3/4 cup of cheddar, parmesan, salt, pepper and garlic powder and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/4 cup cheddar cheese and bake until browned and bubbly hot, about 15 minutes.

18 total carbs / 6 servings = 3g carbs per serving

Product Reviews / Low Sugar Pasta Sauce!
« on: August 13, 2010, 11:39:04 AM »

Monte Bene Farm Fresh Pasta Sauce in Tomato Basil

Ingredients:  Local New Jersey Tomatoes, Imported Italian San Marzano Plum Tomatoes, Fresh Onions, Extra Virgin Olive Oil, Kosher Salt, Fresh Basil, Black & White Pepper, Citric Acid.

I found this pasta sauce at Whole Foods---only 2g net carbs per 1/2 cup!

Breads and Crackers / BLUEBERRY MUFFINS
« on: August 13, 2010, 10:34:37 AM »
Low Carb Blueberry Muffins

6 tbsp butter
3 eggs (3 carbs)
¼ cup heavy cream
24 drops FAT TO SKINNY Zero Sweetener
2 tsp vanilla
1 tsp cinnamon
1 tsp nutmeg
1 tsp baking powder
1 tsp baking soda
1 cup milled flax seed
¼ cup almond flour (2 carbs)
½ cup unsweetened coconut   (4 carbs)
½ cup chopped walnuts    (4 carbs)
½ cup blueberries, fresh or frozen (8 carbs)

Preheat oven to 375 degrees. Line muffin tins with paper liners (recipe makes 12-14 muffins).

Melt butter and combine with eggs and heavy cream.  Beat well.  Add in sweetener, vanilla, cinnamon, nutmeg and mix well.  In a separate bowl, combine baking powder, baking soda, milled flax seed and almond flour.  Add dry mix to wet ingredients, using electric beater on low until all ingredients are incorporated.  Gently stir in coconut and ¼ cup of walnuts.  Fold in blueberries.

Fill muffin liners ¾ of the way full.  Top each muffin with a few of the remaining walnuts. Bake in oven until a toothpick inserted in center of muffins comes clean, approximately 15 minutes. Serve warm with some butter.

These muffins are not overly sweet and the flaxseed definitely gives more of a blueberry-bran muffin taste...which I find keeps me fuller longer!!  I am going to freeze individual muffins in plastic wrap.  A quick defrost and you’ve got a fabulous breakfast on-the-go!

And the great part is that I believe these muffins would work with any kind of nuts (walnuts, pecans, macadamia, slivered almonds), any kind of berry (chopped strawberries, blackberries, raspberries), or other goodies (unsweetened chocolate chips!).  The possibilities are endless!

Ask Umpa / Magic Cookie Bars (a.k.a Seven Layer Bars)
« on: August 11, 2010, 05:11:29 PM »
Hi Umpa!

I hope I'm not overloading you with recipes requests for the FTS bakery :)  I can't believe I haven't asked for this one yet.  These are one of my all time favorite goodies.  Maybe you have already done something similar?  They are called by a lot of names, normally Magic Cookie or Seven Layer bars.  You can definitely change up the ingredients a bit (i.e. chocolate chips, butterscotch chips, or peanut butter chips; any kind of nuts, etc), but the ingredients that are always there are the graham cracker crust, the sweetened condensed milk, and the coconut.  They are so easy too (at least the SUGAR version)! 


    * 1/2 cup butter or margarine, melted
    * 1 1/2 cups graham cracker crumbs
    * 1 (14 ounce) can sweetened condensed milk
    * 2 cups semisweet chocolate morsels
    * 1 1/3 cups flaked coconut
    * 1 cup chopped nuts, any kind


   1. Heat oven to 350 degrees F (325 degrees for glass dish). Coat 13x9-inch baking pan with no-stick cooking spray.
   2. Combine graham cracker crumbs and butter. Press into bottom of prepared pan. Pour sweetened condensed milk evenly over crumb mixture. Layer evenly with chocolate chips, coconut and nuts. Press down firmly with a fork.
   3. Bake 25 minutes or until lightly browned. Cool. Cut into bars or diamonds. Store covered at room temperature.


General Discussion / FTS Diet Derailment...?
« on: August 04, 2010, 06:00:45 PM »

I am fairly new to FTS, trying my best to eat low carb/low sugar.  While I can do so the majority of the time, there are still times where my work & social obligations make it very difficult.  My question is, will one or two BAD meals a week completely "derail" my FTS weight loss?  Now clearly I'd be better off and lose more weight faster if I didn't eat any of these BAD meals, but I would think sticking mostly to FTS is better than no FTS at all.

I realize this is sort of like "2 steps forward, 1 step back", but I'm wondering if there is any body chemistry reaction or something that would cause these BAD meals to have an even greater effect, like "2 steps forward and 3 steps back"!!

Anyone know what I mean?

Ask Umpa / Peanut Butter Pie!
« on: August 02, 2010, 02:02:45 PM »
How can we FTS this recipe for frozen Peanut Butter Pie?


    * 1/2 cup peanut butter
    * 1 cup powdered sugar
    * 1/4 cup milk
    * 1 teaspoon vanilla extract
    * 1 (8-ounce) package cream cheese
    * 1 (8-ounce) tub whipped topping
    * Ice cream topping (recommended: Magic Shell)
    * 1 cookie pie crust (recommended: Oreo)


In large bowl combine all the ingredients except the toppings and crust. Blend with a hand mixer. Gently fold in whipped topping; pour into prepared crust and freeze for 2 hour. Once frozen, drizzle with chocolate topping and re-freeze for 20 minutes.  Thaw slightly before serving and cut into thin slices because this is a rich pie.

Ask Umpa / Tiramisu
« on: August 02, 2010, 01:08:28 PM »
I would LOVE to see a low-carb recipe for one of my favorite Italian treats...Tiramisu!

General Discussion / A Day in the Low Carb Life of Doug & Umpa?
« on: July 26, 2010, 01:42:03 PM »

I am relatively new to the forum and the FTS diet.  While I believe the diet is working, I definitely find it challenging to stay at 20g carbs per day even though I'm eating all low-carb foods!  Typically I have been ending up closer to 30-35g per day.  Keeping a daily carb count journal has helped me pinpoint a few specific items on which I am "overspending" my share of daily carbs.  But even so, I feel like if I stayed at 20g per day I would never feel full!  Does this mean I am just a total pig who eats too large portions?  I'm not a very big person (128 lbs, 5'4")...

Sorry if you have already posted something similar in the past (if so please direct me to that!).  But Doug/Umpa:  do you keep a daily carb count journal?  Or are you just so familiar with carbs counts at this point that you just keep count in your head?

I thought it would be interesting to see just a couple days worth of what you guys are eating (items & portions) that keeps you at around 20g carbs per day. 


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