Compiled by Denise Swogetinsky

Kemper Messenger

I know staying on a low carb diet can be challenging. We have to become aware of what we are eating.

Fast foods can be killers. They are not designed with healthy life style in mind. So we have to depend on our cooking skills to keep a check on those carbs. Here are a few recipes that may make cooking easier. Remember planning and moderation are the keys to healthy living.


Bacon Burger Bowl

8 oz bacon

1 lb ground beef

1 tsp Sea salt

9 oz romaine, chopped

4 Oz pickle slices, chopped

3/4 cup cheddar cheese, shredded



1/4 cup mayo

1/4 cup sour cream

1 oz pickle slices

1 tbsp pickle juice

1 tbsp xylitol

1 tsp mustard

1/4 tsp onion powder

Preheat oven to 425 degrees and line baking sheet with foil and baking rack. Lay bacon strips on baking rack in even layer. Bake bacon in oven until crispy, about 15-20 minutes depending on thickness of bacon. (Alternatively, bacon can be cooked on stovetop over medium heat and drained of excess grease on paper towel-lined plate). Meanwhile, brown ground beef on stovetop over medium heat.

Once cooked, remove from heat, add salt, and mix thoroughly. Do not drain liquid from ground beef. Once bacon has cooked, allow to cool slightly before crumbling. To a large mixing bowl, add ground beef, crumbled bacon, romaine, shredded cheddar, and pickles. In a high-speed blender or food processor, blend dressing ingredients until smooth. Pour dressing over salad and mix until well-incorporated. Transfer salad to refrigerator to chill for 1 hour. Serve chilled and enjoy.




2 Lb ground beef

6 strips bacon, Chopped

16 oz cauliflower

1 tbsp Butter

Sea salt and pepper

1 tsp garlic powder

1 egg

8 oz cheddar cheese, shredded


Brown the hamburger and bacon together; drain the fat. Add the salt, pepper, garlic powder, egg and 3/4 of the cheese. Meanwhile, cook the cauliflower until very tender. Mash and season with salt and pepper and a little butter. Put the cauliflower in a greased 2-quart casserole dish. Spread the meat mixture over the cauliflower and top with the remaining cheese. Bake, uncovered, at 350º for 35 minutes, until hot and bubbly. Top with some crumbled bacon and serve!

Beefy Taco 



4 oz. cream cheese, softened

1/3 Cup heavy cream

1/2 tsp taco seasoning

3 eggs

8 Oz. cheddar cheese, shredded


1 Lb. ground beef

1/4 cup tomato sauce

8 oz cheddar cheese, shredded

3 tsp taco seasoning

4 oz green chilies, chopped


Start by making the crust. Crack the eggs in a bowl and beat together with the cream cheese until you obtain a smooth texture. Include the seasonings and heavy cream in the mix as well. Prep the 9”x13” baking dish you will use by greasing it well. Place the shredded cheddar cheese on the base of the dish. Spread the egg mixture all over the dish evenly. Take the dish to the oven and allow to bake for 25-30 minutes at 375°F. After baking, leave for 5 more minutes to cool. To prepare the topping, pan fry the ground beef until brown. Strain the fat. Pour the tomato sauce into the pan. Throw in the seasonings and chilies. Pour the topping on the surface of the crust. Sprinkle a generous amount of cheese as well. Set the oven to 350°F. Leave in the oven for an additional 20 minutes. Wait until the cheese is nice and bubbly. Add your favorite toppings before serving.


Cabbage Noodle Tuna Casserole

2 tbsp olive oil

2 tbsp grass-fed butter

medium head green cabbage (about 1 1/2 lbs), cut into large shreds

1 cup onion, chopped

3 ribs celery, chopped

2 cloves garlic, minced

sea salt and black pepper, to taste

2 tsp dried dill or 2 tbsp fresh dill

2 tsp dry mustard powder

2 tbsp lemon zest

juice of 1 lemon

1 1/2 cup heavy cream

1 1/4 cup Parmesan cheese, grated, divided

3 – 5oz cans albacore tuna, drained

1/2 cup frozen peas

Heat the olive oil and butter in a large oven safe skillet over medium heat. Once heated, add the cabbage, onion, celery, garlic, sea salt and black pepper to the pan. Sauté until the vegetables are crisp tender – about 10 minutes. Mix in the dill, mustard powder, lemon zest, and lemon juice. Pour the heavy cream and 1 cup Parmesan cheese into the pan. Mix in and keep stirring until the cheese has melted and combined with the heavy cream. Reduce heat to medium low and let simmer to allow the sauce to thicken. Once the sauce has started to thicken, stir in the tuna and the peas. Sprinkle the remaining Parmesan over the top of the dish and transfer to the oven. Broil on high for 3-5 minutes or until the Parmesan on top has made a golden brown crust.


Supreme Pizza


large head cauliflower, trimmed into florets

½ cup plus 2 tbsp Parmesan cheese, grated, divided

1 tbsp plus 1 tsp Italian Seasoning, divided

3 cloves garlic, minced

3 tbsp olive oil

sea salt and black pepper, to taste

½ cup pizza sauce, divided

¾ cup mozzarella cheese, shredded, divided

2 oz Canadian bacon, sliced

2 oz pepperoni, sliced

1 oz green bell pepper, diced

1 oz red bell pepper, diced

1 oz onion, diced

10 black olives, sliced


 Preheat oven to 400°  In a large mixing bowl, combine cauliflower florets, ½ cup Parmesan cheese, 1 tbsp Italian seasoning, garlic, olive oil, sea salt and black pepper. Toss until ingredients are well combined and cauliflower is coated. Line in a single layer on a rimmed baking sheet. Bake on the top rack for 30 minutes. Transfer cauliflower back to mixing bowl. To the mixing bowl add ¼ cup pizza sauce and ¼ cup mozzarella cheese. Toss until ingredients are well combined and cauliflower is coated. Transfer the cauliflower mixture to a casserole dish. Layer on remaining pizza sauce and mozzarella cheese. Top with Canadian bacon, pepperoni, bell peppers, onion and olives. Sprinkle remaining 2 tbsp Parmesan cheese and 1 tsp Italian seasoning over top. Reduce oven temperature to 350° and bake for 30 minutes.