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Alfredo sauce is a delicious, low carb substitution for Cream of Chicken soup in your recipes.  Add a little chicken bouillon to the Alfredo sauce if you want that chicken flavor.

Apple juice or Apple cider: use sugar free apple burst from Walmart or apple cider vinegar

Atkins Bake Mix aka Beth's Bake Mix

Sift together:
1 cup soy flour
2 cups soy protein isolate
2 TBSP Splenda
2 TBSP baking soda
1 tsp salt                         
you can also add 1/2 cup of Just Whites to this recipe

Use in low carb recipes that call for Atkin's or another Bake Mix

Brown Sugar:

  • use a generous 1/4 teaspoon molasses per cup Splenda for light brown sugar
  • use a generous 1/2 teaspoon molasses per cup Splenda for dark brown sugar

Cool Whip:

              Mix together
              1 1/4 cups heavy cream
              3/4 cup water
              1 small pkg. sugar free white chocolate Jello Instant Pudding

              Whip for 3-5 minutes until stiff. 
              Use this as a substitute for Cool Whip in any recipe calling for Cool Whip.  Works like a charm!

Evaporated Milk: use heavy cream

Powdered Sugar: add very finely powdered Stevia to vanilla whey protein powder and sift several times.
This combination seems to work best in recipes to give the bulk and the sweetness of the sugar, with no problems with texture.

Soy Flour: (for those who don't like it):Substitute oat or nut flour for the soy and increase your carb count accordingly.



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You have within yourself the ability to do great things.  It's all about taking what you've got, adding knowledge and then working to achieve your goals. 

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