jerk chicken wings

I tossed 2 lbs of chicken wings (purchased whole inexpensively at the chinese market and separated using kitchen shears) with a couple tablespoons of jerk seasoning before baking them. I wish I’d done what I considered and marinated them. Plus, I’ll double the seasoning next time. But they were pretty good.

Something I realized today – seasoned baked wing tips have a couple tasty bites of skin on them.

The seasoning has sugar low on the ingredient list,  so it’s pretty low carb.


Hot cross buns (!)

I made the hot cross buns from The Joy of Gluten Free, Sugar Free Baking tonight, minus the crosses. My substitutions: 3 packets sodium cyclamate sweetener + 2 Tbsp. generic splenda instead of the sweetener the recipe called for, and an equal weight of unsweetened dessicated coconut, ground with the almonds, instead of coconut flour. The coconut substitution was because I started making the recipe thinking I had coconut flour but I actually had soy flour. (They look alike but they sure don’t smell alike.) I baked them in my donut pans – it made 7 large donuts + 24 small donuts.

They’re really good! I miss the raisins, of course, but the spices are nice, they’re very rich from 1/2 cup of butter, and the balance of sweetener is good. (I do want to try making candied peel with xylitol and erythritol sometime. Chopped, sugar-free candied peel would be a nice addition for fewer carbs than raisins. If you don’t like store bought candied peel, it doesn’t compare with homemade – homemade is a million times better.)


Low carb emergency preparedness

I was looking at a list of foods to keep around for emergency preparedness and thinking about what I’d have to meet my current dietary needs.

Foods which work well for emergency food storage:

–Ready-to-eat, canned meats, fruits and vegetables

–Smoked or dried meat like beef jerky

Juices – canned or powdered drink mixes

–Dried soups (maybe, although I’m not aware of any low carb ones)

Milk – powdered or canned We use shelf-stable half and half cream at work. Not sure if it’s possible to get table cream, but it’d be preferable to milk, anyway. 

–Peanut butter and jelly (I’d say unless you can homemade, sugar-free jams and jellies as I do, but in the absence of crackers I’m not sure they’d be all that useful


–High energy foods such as nuts,trail mix and hard candy

Cookies and granola barsI can get canned brie and parmesan crisps, so maybe those would be a good option

Dried fruit90% cacao chocolate

–Instant potatoes

–Cold cereals


TOPS weigh-in – down 0.2 lbs

I was down to 210.8 lbs today. I’m very excited about it given that I had an indulgent week – a personal wood-fired pizza last Thursday, chicken nuggets with friends last night, and a glass of wine on Saturday. I’ve been going easier on the nuts since I found out that a coworker is allergic to peanuts, which probably brought my carbs low enough to compensate.

I found out that 3 members of my TOPS group have had weight loss surgery including 1 last week. Yikes. (I believe that people should be able to make choices about their own bodies, of course, but it seems like a mutilation to me.)


Pumpkin pie panna cotta

Based on this recipe. I made this with 2 Tbsp. splenda and 3 packets sodium cyclamate and didn’t find it sweet enough, so I adjusted the recipe accordingly. The original recipe called for 3 cups of heavy cream, which I think wouldn’t have made it pumpkin-y enough – even as I made it, the pumpkin flavour is mild.

  • 1/4 cup cold water
  • 2 teaspoons unflavored gelatin
  • 2 cups table cream (18%)
  • 3 Tbsp. generic splenda
  • 4-5 packets sodium cyclamate sweetener
  • Pinch of salt
  • 2 tsp. cinnamon
  • 1/2 teaspoon ground allspice (omitted because I didn’t have any, but recommended)
  • 1/2 teaspoon freshly grated nutmeg
  • 1/4 teaspoon ground ginger
  • 1-1/2 teaspoons vanilla extract
  • 1 cup sour cream
  • 1 cup canned pumpkin


1. Put the cold water in a small cup, and sprinkle the gelatin over it. Let it stand 5 minutes. Meanwhile, in a 3-quart saucepan, warm the cream with the sweetener, salt, allspice, nutmeg, ginger, and vanilla over medium-high heat. Do not let it boil. Whisk in the gelatin until thoroughly dissolved. Take the cream off the heat and cool about 5 minutes.

2. Put the sour cream and pumpkin puree in a medium bowl. Gently whisk in the warm cream, a little at a time, until it is smooth. Taste the mixture for sweetness; it may need another teaspoon of sweetener. Turn the panna cotta into a serving bowl, or 8 2/3-cup ramekins, custard cups, or coffee cups. Fill each one about three-quarters full with the cream. Chill.


Black currant panna cotta

I like panna cotta as a work snack, so I’ve been letting it set in small mason jars for easy transportation. I’m also planning to make pumpkin pie panna cotta this weekend, with sweetener instead of sugar, of course.

The black currant preserves are black currants that I cooked with a bit of water and sweetened to taste with sodium cyclamate and generic splenda.

For the black currant panna cotta:

Soak 1 Tbsp. gelatin in 1/4 cup water.

Meanwhile, bring 1 cup of table cream (heavy cream would be good, too, if you have that) to a simmer. Remove it from the heat and stir in the soaked gelatin.

Combine 1 cup black currant preserves, 1 cup sour cream, and the cream mixture in a blender. Add 2 Tbsp. generic splenda and 3 packets sodium cyclamate sweetener. Blend until smooth.

Pour into containers and refrigerate until set.