Chicken Divan Casserole

The Monday that follows Daylight Savings is always the hardest. What starts out innocently enough as an extra hour of sleep on Sunday, ends with a sun that bids us adieu well before we’re ready to welcome the night’s sky. The shorter days bring with them a chill, one that begs for warm meals and comfort food, which is exactly what this recipe delivers.


Named after the place of its invention, the Divan Parisienne Restaurant in NYC, this dish hides layers of rice, chicken, and broccoli under a creamy sauce and blankets it all with a mix of cheese and breadcrumbs.


To make it LGIT-friendly, we’ve swapped the rice for “cauliflower rice”, made the sauce from scratch, and omitted the breaded topping. What it lacks in authenticity, it makes up for in flavor!

Chicken Divan Casserole
Recipe type: Dinner
Cuisine: Casserole
Serves: 9 servings
  • 2 boneless chicken breasts
  • 3 tbsp ghee (or butter)
  • 1 small yellow onion
  • ½ tbsp minced garlic
  • ½ tsp garlic salt
  • 1 cup chicken stock (or broth)
  • A pinch of parsley
  • 1 tsp black pepper
  • 3 cups cauliflower (frozen is fine)
  • 1 cup heavy cream
  • 1 tsp lemon juice
  • ½ cup mayonnaise
  • 3 cups steamed, chopped broccoli
  • 2 cups shredded cheddar cheese
  1. Preheat the oven to 350 degrees.
  2. Fill a pot about halfway with water and add the chicken breasts. Bring to a boil and cook until chicken reaches 180 degrees, about 5-10 minutes depending on the size and thickness.
  3. Once the chicken is done and no pink remains, remove from water and set aside
  4. Meanwhile, melt butter in a medium saucepan and add onions and garlic and cook until softened, about two minutes.
  5. Blend the cauliflower in a food processor until it resembles the consistency of rice; when the onions are soft, add the cauliflower, parsley, black pepper, and garlic salt to the pan and mix together.
  6. Add the chicken broth and cook for about 10 minutes on medium heat.
  7. After 10 minutes, add the cream and lemon juice and let simmer uncovered on low for about 10 minutes while it reduces. Add mayo, mix, and turn off burner.
  8. In a separate pot, lightly steam the chopped broccoli.
  9. When the chicken is cool enough to handle, pull it apart with a fork and add half of it to the cauliflower cream mixture, using the other half to line the bottom of an 8x8 casserole dish.
  10. On top of the chicken, layer in the steamed, and chopped broccoli and top with the cauliflower cream mixture.
  11. Cover with the cheddar cheese and put in the oven for 30 minutes, covered with tinfoil.
  12. Remove tinfoil and cook 10 more minutes.


Coconut Crepes

Coconut Crepe

Crepes are a great go to breakfast. I have turned a typically high carb breakfast into a low carb LGIT friendly food by substituting flour with coconut flour and coconut oil. Did you know coconut oil is high in MCT ( Medium Chain Triglycerides)? This type of fat is unique in that it requires little digestion and goes straight to the liver to produce ketones. Although the goal of the LGIT diet is not to produce ketones there are some benefits from getting come MCT oil into your diet. So the next time you are looking for new go to breakfast, try out these coconut crepes!

The crepes call for 3 main ingredients coconut oil, coconut flour and eggs. The ingredients not shown below (water, salt, baking soda).Coconut Crepe

First, add eggs, coconut oil and water to a medium bowl.

Coconut Crepe


Whisk together and then add in coconut flour, salt and baking soda. Coconut Crepe


Whisk all the ingredients together until no clumps remain.Coconut Crepe


Next, in a 6-8 inch non-stick skillet on medium heat add 1/2 the batter. Cook until bubbly and the edges pull away from the sides. Then flip and cook for another 1-2 minutes.  Coconut Crepe


This recipe is enough for one person and makes about 2 crepes. You can eat the crepes on their own or top with 3 tablespoons of fresh berries or some nut butter!Coconut Crepe

Coconut Crepes
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 1
  • 2 teaspoons coconut oil
  • 3 tablespoons water
  • 1 large egg
  • 1 tablespoon coconut flour
  • ⅛ teaspoon salt
  • ⅛ teaspoon baking powder
  • 3 tablespoons of strawberries (optional)
  1. In a medium bowl, whisk together coconut oil, water and egg. Then add in coconut flour, salt and baking soda and whisk until no clumps remain.
  2. In a 6-8inch skillet on medium heat, add ½ of the batter and swirl quickly to cover the bottom of the pan with batter. Cook until edges are bubbly and pull away from the sides. Flip and cook for another 1-2 minutes. Repeat with the remaining batter.
  3. Top with strawberries if desired
Nutrition Information for Crepes (Nutrition information including strawberries)

Ratio for Crepes: 1.25:1
Ratio for Crepes with Strawberries: 1.03:1
Nutrition Information
Serving size: 2 crepes Calories: 180 (191) Fat: 15 (15) g Carbohydrates: 5 (7) g Fiber: 2 (3) g Protein: 7.5 (7.5) g

If you don’t see more posts until October, don’t be surprised. I will be out on maternity leave but will return with more delicious LGIT friendly recipes this fall!!

Peanut Butter Balls

Are you a peanut butter addict like me? Well you are going to love these Peanut Butter Balls!

In only 5-10 minutes you have a perfect snack or treat that you can take with you on-the-go or eat when you get a sweet (or peanut butter) craving! Each ball is the perfect 1:1 ratio making it easy to calculate out in your daily meal plan. The recipe also calls for pantry staples so you can make this recipe just about anytime.

The recipe calls for 4 main ingredients: unsweetened applesauce, peanut butter, almond flour and Swerve. For added flavor I used vanilla and salt but you can omit these if you don’t have them since they do not affect the ratio.

Peanut Butter Balls

Next add all ingredients to a food processor and blend until smooth. Then use a spoon to scoop out about 2 tablespoons of mixture. Lastly, use your hands to form the mixture into balls. Simple as that! No baking required.

Peanut Butter Balls

Peanut Butter Balls
Recipe type: Snack
Prep time: 
Total time: 
Serves: 16
  • ¼ cup unsweetened applesauce
  • 1 cup natural peanut butter
  • 1 teaspoon vanilla extract
  • ⅛ teaspoon salt
  • ⅓ cup almond flour
  • ½ cup Swerve
  1. In a food processor add all ingredients.
  2. Process until combined.
  3. Using a spoon scoop out mixture and form into 1-inch round balls with hands.
LGIT Ratio: 1:1
Nutrition Information
Serving size: 1 ball Calories: 110 Fat: 9 g Saturated fat: 1.8 g Unsaturated fat: 6 g Carbohydrates: 4 g Sodium: 92 mg Fiber: 1.3 g Protein: 5 g Cholesterol: 0 mg


Cloud Bread

Cloud BreadEach year there are new trendy foods and with the ever growing world of social media it is hard to miss these foods. This year it’s Cloud Bread. I had no idea what it was when I first saw a picture on Pinterest, but my curious self had to look into it. It’s marketed as a low carb bread perfect for those on the Paleo or Atkins diet, so I thought how about LGIT?! I worked out the nutritionals and it comes out to be an almost perfect 1:1 ratio. So I had to give them a try myself. These light airy puffs are a great substitute for bread and can be eaten by themselves or topped with a variety of LGIT friendly ingredients for a quick meal.

Continue reading Cloud Bread

Homemade Almond Butter

Ever go into a store for almond butter and end up with peanut butter because it costs so much??! I can fully admit to doing that on multiple occasions, until I discovered how to make homemade almond butter! It requires only one ingredient and a high powered food processor and you have almond butter and money in your pocket.
One 16 ounce can of almond butter typically goes for around 10 dollars. While a 12 ounce bag of roasted almonds goes for $5-6 and makes just as much almond butter. With almost a 50% savings why would you not make it yourself?!
  • 12 ounces of Almonds, lightly salted and roasted
1. Add almonds to Ninja or food processor.
2. Process/blend almonds until it turns in to a powder. Then scrap the sides down using a spatula.
3. Continue processing almonds until it turns into a paste. Be patient, this may take up to 5 minutes!
4. Store almond butter in an air tight container, like a mason jar, and place in the refrigerator to prevent oil separation and to extend shelf life.
Serving Size: 1 Tablespoon
Nutrition Information: 100 Calories, 9g fat, 3 g carbohydrate, 1 g fiber, 2 g protein
LGIT Ratio: 1.8:1

Blueberry Coconut Muffins

Take a bite out of these Blueberry Coconut Muffins for a low glycemic breakfast or treat!

Coconut Blueberry Muffin Ever baked with coconut flour? I’ll admit this was my first try and I was happily surprised. Coconut flour is a great low glycemic flour substitute and works great in baked goods. I used Swerve as my sugar substitute (as you can see it’s quickly becoming my go to!). I am just impressed with the flavor and lack of aftertaste. Continue reading Blueberry Coconut Muffins

Almond Cookies

Almond CookiesAny cookie monsters out there?! Well have I got a treat for you! These Almond Cookies are the perfect Low Glycemic treat to kick that sweet craving.

I had a huge box of Almond Meal that was going to go bad. So I decided to recreate the Almond Cookie recipe on the back to make it low glycemic friendly. The only change I really had to make was swap out the maple syrup for Swerve and omit the dark chocolate chips. Luckily all the other ingredients are pantry staples so it was an easy recipe to whip up!

Almond Cookies

Combine the almond meal, baking soda, salt in a medium bowl then whisk together the coconut oil, Swerve, eggs and vanilla extract in another large bowl.

Almond Cookies

Then add the dry ingredients into the wet ingredients and mix until combined.

Almond Cookies

Using a spoon place large rounded tablespoons of batter onto a cookie sheet that is covered with aluminum foil and sprayed with cooking spray. Then bake at 375 degrees for 15 minutes.

Almond Cookies

Almond Cookies
Recipe type: Dessert, Snack
Prep time: 
Cook time: 
Total time: 
Serves: 25
  • 3 cups almond meal
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ¼ cup coconut oil
  • ¼ cup Swerve
  • 1 whole egg
  • 2 egg whites
  • 1 teaspoon vanilla
  1. Preheat oven to 375 degrees.
  2. Line two baking sheet with parchemnet paper or spray with cooking spray.
  3. In a medium size bowl combine almond meal, baking soda and salt and set aside.
  4. In a large bowl Mix coconut oil with Swerve until combined then add in eggs and vanilla extract and whisk for 2 minutes until creamy.
  5. Slowly add dry ingredients into wet ingredients and mix briefly.
  6. Place large rounded tablespoons of cookie mixture onto prepared baking sheets, about 1-inch apart. Flatten slightly.
  7. Bake until set and golden, about 12 minutes
Adapted from Bob's Red Mill almond Chocolate Chip Cookie Recipe

LGIT Ratio: 1.4:1
Nutrition Information
Serving size: 1 cookie Calories: 110 Fat: 10 g Carbohydrates: 3 g Fiber: 1 g Protein: 4 g


Product Spotlight: Swerve

Granular-Front-NEW-292pxLooking for a new non-glycemic sweetener to add to your pantry? I have found a sweetener of all sweeteners that you are going to love! Swerve, an all-natural sweetener made from erythritol and oligosaccharides, both of which are naturally occurring in fruits and vegetables. Erythritol is a sugar alcohol, but unlike other sugar alcohols it does not have the same laxative effect. Oligosaccharides are non-digestible carbohydrates, similar to fiber, which can help stimulate beneficial bacteria in the large intestine.

Swerve is also has the same sweetness as regular sugar, making conversion in baking a breeze! Your recipe call for 1/2 cup of sugar, simple replace with 1/2 cup of Swerve.  What I like the best about this product is that it also tastes the most like sugar and does not leave a aftertaste. The product also has the ability to caramelize so it makes a great substitute for sugar in baking products.

Swerve does contain some carbohydrate that does need to be accounted for in the LGIT ratio. For every 1 teaspoon of Swerve there is 5 grams of carbohydrate, all of which are from erythritol. Since we only absorb 10% of erythritol, there is only about 0.5 grams of digestible carbohydrate in a teaspoon of Swerve.


Here are some quick conversions for calculating total carbohydrate from Swerve

1 teaspoon = 0.5 grams carbohydrate

1 tablespoon = 1.5 grams of carbohydrate

1/4 cup = 6 grams of carbohydrate

1/3 cup = 8 grams of carbohydrate

Check it out and let me know what you think!

Click here for more information on where to purchase Swerve

Avocado Fries with Lime Yogurt Dip

I recently saw avocado fries on Pinterest and thought, what a genius idea! Avocados are delicious in just about any form, but when baked and warm and toasty they must be extra yummy!! Most recipes I found used breadcrumbs to coat the avocado instead I used almond flour to ensure the correct LGIT ratio. I also decided to whip up a quick lime yogurt sauce for dipping for another layer of flavor and texture. The recipe calls for only 5 basic ingredients: avocado, egg, almond meal, 2% plain Greek yogurt and limejuice. For more flavor and heat you can add in salt and cayenne pepper to the almond meal mixture. IMG_3317 2Start by placing a oven safe wire rack on a baking sheet and spray with cooking spray. Then slice each of the avocados into about 10-12 pieces. In a small bowl whisk the egg and in another bowl mix together the almond meal, salt and cayenne pepper if using. Lastly, make an assembly line (see above). IMG_3319 2 First dip the avocado slice in egg, then into the almond meal mixture. Shake off any excess almond meal and place the avocado slices on the greased wire rack. IMG_3322 2 Once all the avocado slices are coated bake in a 425 degree oven for 10 minutes, flip and bake for an additional 5 minutes until golden brown. While the avocado slices are baking you can put together the dipping sauce. Simply mix the limejuice into the Greek yogurt and place in a small bowl. IMG_3327 2
Avocado Fries with Lime Yogurt Dip
Prep time: 
Cook time: 
Total time: 
Serves: 6
  • 3 ripe avocado
  • 1 large egg
  • 1 cup almond meal
  • ½ teaspoon salt
  • cayenne pepper (optional)
  • DIP
  • ⅔ cup 2% low-fat Greek Yogurt
  • 2 tablespoons lime juice
  1. Preheat oven to 425 degrees. Place an oven safe wire baking rack on top of a baking sheet. Spray with cooking spray and set aside.
  2. Break egg into a bowl and whisk.
  3. In a separate bowl mix almond meal with salt and cayenne pepper (if using).
  4. Slice avocados in half and take out the seed. Peel off the skin of each half. Slice avocado half into 6 pieces.
  5. Coat avocado slices in egg then in almond meal mixture. Place on wire rack. Bake for 10 minutes, flip each avocado and bake for another 5 minutes.
  6. While avocados are baking prepare dip. In a small bowl combine Greek yogurt with lime juice. Whisk to combine.
LGIT Ratio: 1.09:1
Nutrition Information
Serving size: ½ avocado Calories: 298 Fat: 25 g Carbohydrates: 14 g Fiber: 9 g Protein: 9 g


Taking Control Of Your Seizures With Food