Glossary of Unusual Items

These are items you might find in Extreme Lo-Carb Cuisine or Extreme Lo-Carb Meals on the Go!

Soy Products
Because there is so much confusion about the different types of soy products that are available and their uses, I have included them here as a separate category. Not all of these soy products are used in my book. Many are simply provided for clarification of terms. The items used in this book are marked with an asterisk (*.)
Also, please note -- I do not use large amounts of soy products in any of my recipes. All in all, the recipes containing soy products amount to less than 10% in my books.

*Bragg Liquid Aminos - A product available in health food stores and some major markets that has a similar flavor to soy sauce, but is not fermented.

Soy flour - A product derived from roasted soybeans. It comes in three forms: 1. Full fat or natural, containing all of the natural oils in the soybean, 2. Defatted, a product in which the oils have been removed, 3. Lecithinated, a product which has had lecithin added to it.Soy protein concentrate - A product containing 70% protein and retaining most of the soybeans natural fiber.

*Soy protein isolate - Protein that has been removed from defatted soy flakes. It contains 92% protein in the form of easily digested amino acids. The brand I use is labled as Soy Protein Powder and contains: Soy protein isolates, natural flavors, soy lecithin, bromelain and papain. It has zero carbs per 1/2 cup and can be found in the health and fitness drinks aisle of most better stores. It can be substituted 1:1 for wheat flour, but since it doesnt have gluten, it will not raise like wheat flour does.

Soy sauce - A fermented salty tasting liquid.

Tofu - There are three types of tofu: 1. Firm tofu, which can be cubed or sliced and used in soups, stew, etc., 2. Soft tofu, which is a blend of firm tofu and silken tofu, 3. Silken tofu is a very soft product, similar in texture to sour cream.

*Whole soybeans - Raw, hard, dried legumes, available for purchase by the pound. Usually they are yellow, but can be brown or black as well.


Other Products Used in my Book

Almonds, ground - In the past, I have ground my own whole raw almonds because of the expense of purchasing the pre-ground type. New products are available on the market and the prices are coming down. If you can afford it, pre-ground almonds are a wonderful product that contains all the wonderful healthful fats and fiber of the almonds in their natural state, without the work of grinding them! Ground almonds are different from almond flour, which has the fat removed from it.
Also, when a recipes says “almonds, ground,” what is meant is the amount of ground almonds that will fit in the measure, not the whole almonds measured, then ground.

Arrowroot powder - This is a thickener that has fewer carbs than white flour, but is not extremely low carb. However, it is the only choice for many who are allergic to wheat and xanthan gum. It contains 7 grams of carbs per tablespoon, but does require about 1/3 the amount to thicken as flour does. It is available at most natural food stores, and is also sold with the spices. Try to find in the bulk aisles, however, as the bottled kind is extremely expensive.

Bacon cured without nitrates - It will be necessary to visit a natural foods store to purchase “uncured” bacon, but it is well worth the effort, as nitrates are known carcinogens.

Coconut milk - I use Chaokoh variety that I purchase from an Asian market. I like this particular one because of its thick, creamy texture. Other brands are available at many grocery stores and health food stores, if you don’t have access to an Asian market. “Lite” coconut milk doesn’t have the same health benefits as regular coconut milk does, but can be useful as a dairy substitute if you are sensitive to dairy and want to reduce the fat intake of your diet.


Coconut oil - Recent research has revealed that coconut oil has many healthful properties. It also only contains 6.8 calories per gram as opposed to other fat sources which contain 9 calories per gram. I use the Expeller Processed Coconut Oil, but the Virgin Coconut Oil is an excellent product.

Ground nuts - Other than almonds, like hazelnuts, walnuts, pecans. They are all useful in baking as a flour alternative and are especially useful in quick breads and pie crusts.

Guar gum - see Xanthan gum.

Hot chili oil - Hot chili oil is available at most grocery stores in the ethnic foods section. Please try to purchase Hot Sesame Chili oil rather than Hot Chili Oil made with other vegetable oils.

Kefir - Kefir is a wonderful fermented dairy product that has a host of healthful probiotics, not to mention the fact that it is delicious. Kefir is available at health food stores, but is best when “brewed” at home. Avoid the packets of starter culture, as they don’t contain the entire complement of probiotics that are contained in kefir that has been brewed from “grains.” Kefir grains are available from anyone who has them free or for the cost of postage. See the Dom’s Kefir In-Site in the Bibliography for more information.

Lard - I use lard because it is a natural, rather than man-made fat source. I noticed immediate health benefits when I stopped using the typical liquid oils that are in most American homes. It is usually available in the meat aisle near the bacon or in the ethnic foods section with the Mexican food. Try to avoid hydrogenated lard, if at all possible.

Lemon pepper - Choose a variety that has no sugar or MSG. It is available in the seasonings section of grocery stores.

Milk and egg protein - A product found in the drinks aisle of many health food stores. The brand I use is labeled as Milk & Egg Protein Powder and contains: Calcium caseinate, milk protein isolate, whey protein isolate, DHA powder, egg white, soy lecithin, maltodextrin, natural flavor, bromelain and papain. It has 1 gram of carbohydrates per 1/2 cup. It performs differently in baking than does soy protein, which more closely resembles wheat flour in its behavior. Milk and egg protein is, however, more absorbent than soy protein. Milk and egg protein doesn’t convert 1:1 as soy protein does for wheat flour in baking. Also, Trader Joes has removed this product from its line. Hopefully, it is a temporary situation!

Mountain Bread® - Mountain Bread is a very useful low carb wrap. It can be used as a tortilla replacement or in egg rolls. It is available at better health food stores or on the Internet.

Olive oil - I generally use virgin olive oil, though in some recipes, you may wish to use “light” olive oil, which has a milder flavor than that of the virgin. I use olive oil in most applications where a liquid oil is called for. I don’t prefer it for frying as it imparts a distinct flavor to foods, but some recipes do great with that flavor. This is just a personal preference.

Other oils - Walnut, peanut, and grapeseed oils are very high in anti-oxidants and are good alternatives to the highly processed liquid oils like soybean and corn. Use them as your wallet dictates!

Pork rinds, ground - I purchase pork rinds in the Mexican foods section of my local grocery store. They also go by the name of chicharrones, and to put it very simply, are fried pork skin. They are a very high protein food, and are actually surprisingly low in both fat and sodium, considering that they are sold as a “chip!” I grind my own using my food processor to a fine powder.

Sea salt - I use sea salt instead of regular table salt for its increased mineral content. It is available in most better stores. Beware of the brands that add sugar to their salt!

Seasoning salt - Choose a variety that has no sugar or MSG. It is available in the seasonings section of grocery stores. I have released my personal recipe for seasoning salt and it is available http://www.sweetandslender.com/category.php?subcat=recipes&subpage=seasoning

Sesame oil (roasted) - Sesame oil is available at most grocery stores in the ethnic foods section. It is less expensive and more choices are available at an Asian market.

SteviaPlus® - A blend of stevia (herb) and inulin fiber that is a great natural (not man-made) sweetener. It has no impact on blood sugar levels and can help promote a healthy digestive tract.

Sucralose - I use the brand Splenda® No Calorie Sweetener in the packets. I don’t use the granular form, in general, because it has a lot of filler, thus more empty carbs.

Sugar free specialty syrups - These are the type that are typically associated with flavored coffees. There are many brands on the market, just please do your best to avoid the ones made with aspartame, as that sweetener is not heat stable and is unsuitable for baking. The brands I use are Toriani and DaVinci’s. They are available at larger supermarkets and also through catalogs and Internet purchase.

Sweet & Slender® - A blend of fructose and Luo Han Guo fruit extract. The fructose is the carrier for the intensely sweet Luo Han Guo fruit. It isn’t intensely sweet like sucralose or stevia, but has a comparatively mild sweet flavor. It is great in muffins, teas and used as a flavor enhancer in recipes.

Vital wheat gluten - Vital wheat gluten is the protein portion of the wheat. This product is 75% protein. It contains 6 grams of carbohydrates per 1/4 cup. It is excellent for baked goods because of its propensity for rising and producing an elastic dough. It is called Vital Wheat Gluten or Vital Wheat Gluten Flour, and can be find in the baking aisle in most stores, usually on the top shelf with other specialty products.

Xanthan gum - Xanthan gum is a tiny micro-organism that provides thickening and leavening qualities. It contains 8 grams of carbohydrate per tablespoon but is pure fiber so has no impact on blood glucose levels. I also use it as a binder in crusts that need extra support due to a very moist filling.