NUTS

Carbohydrates and Fats in Nuts and Seeds (1 Ounce = 28 GM)

	Cal	Tot. Carb	Fiber	Net Carb	Sat. Fat	Mono Fat	ω-3 Fat	ω-6 Fat
Almonds	161	6.1	3.4	2.7	1	8.6	0.2	3.4
Brazil Nuts	184	3.4	2.1	1.3	4.2	6.9	0.05	5.8
Cashews	155	9.2	0.9	8.1	2.2	6.7	0.2	2.2
Chestnuts	60	12.8	2.3	10.5	0.1	0.2	0.03	0.22
Chia Seeds	137	12.3	10.6	1.7	0.9	0.6	4.9	1.6
Coconut*	185	6.6	4.6	2	16	0.8	0	0.2
Flax Seeds	150	8.1	7.6	.5	1	2.1	6.3	1.7
Hazelnuts	176	4.7	2.7	2	1.3	12.8	0.24	2.2
Madadamia Nuts	201	4	2.4	1.6	3.4	16.5	0.06	.36
Peanuts	159	4.5	2.4	2.1	1.9	6.8	0	4.4
Pecans	193	3.9	2.7	1.2	1.7	11.4	0.28	5.8
Pine Nuts	188	3.7	1	2.7	1.4	5.3	0.31	9.4
Pistachios	156	7.8	2.9	5.8	1.5	6.5	0.71	3.7
Pumpkin Seeds	151	5	1.1	3.9	2.4	4	0.51	5.8
Sesame Seeds	160	6.6	3.3	3.3	1.9	5.3	0.11	6
Sunflower Seeds	164	5.6	2.4	3.2	1.2	5.2	0.21	6.5
Walnuts	183	3.8	1.9	1.9	1.7	2.5	2.5	10.7

Wisconsin! Broccoli Cheese Soup

From Your Lighter Side. 

Wisconsin! Broccoli Cheese Soup 

2 tablespoons butter
1 1/2 cups heavy cream
**2 1/2 cups water
3 cans chicken broth — about 4 cups (I use one box of Swanson Organic Chicken Broth)
3/4 teaspoon salt
1/2 teaspoon dry mustard
1/4 teaspoon cayenne pepper
16 ounces frozen chopped broccoli — thawed and drained
1/2 cup red bell pepper, chopped — finely chopped
8 ounces shredded cheddar cheese — sharp or extra sharp
2 tablespoons chopped chives — or green onion tops

1. Melt butter in a large saucepan over medium heat. Cook and stir 30 seconds or until bubbly. Add cream, water, broth, salt, mustard and cayenne pepper; bring to a simmer over high heat, stirring frequently. Add broccoli and red pepper; return to a boil. Reduce heat to low; simmer uncovered 5 minutes, stirring occasionally.

2. Add cheese; stir over low heat just until cheese melts (do not boil). Top with chives if desired.

**For a thicker soup, cut back the water by one cup -

6 servings.

LINK TO GLUTEN FREE HOLIDAY BAKING

HERE

ROASTED PUMPKIN SEED

I hope I can find this next year when pumpkins are abundant again.

MICROWAVE BREAD X 2 RECIPES

here

1 egg
40 grams almond flour ( 0.43 cup /1 deciliter)
a pinch of salt
25 grams melted butter

Beat the egg with a fork in a bowl, add the almond flour, salt and mix. Melt the butter and pour it into the batter. Divide batter into two smaller bowls (I use these). Bake the bread 2 minutes in the microwave. Slice the bread into two halves and eat it with lots of butter. Yummy!

SPONGY GOOD FOR GARLIC BREAD HERE

2 Tablespoons almond flour
2 Tablespoons coconut flour
2 Tablespoons ground flax seed
1 Tablespoon psyllium husk
1/2 teaspoon baking powder

Mix dry ingredients well

Then add 2 eggs and stir. Then add 1/2 cup of water, stir and blend well (after letting sit for a few minutes)

I pour in a greased round 6 inch (diameter) souffle dish (just cuz that's what I have) and microwave on high for 4 minutes. 

AT LAST EGGS BENEDICT THAT WORK FOR ME

All Thanks to Maria Emmerich who posted this recipe 

LAMB WITH TSATSIKI AND SALSA

RECIPE