Low Carb Peanut Sauce

Low Carb Peanut Sauce

Serves 6
Prep time 5 minutes
Allergy Peanuts
Dietary Gluten Free
Meal type Condiment
Misc Child Friendly
Kids like to dip vegetables or chicken or tofu in this quick peanut sauce.


  • 3 tablespoons Unsweetened Peanut Butter
  • 2 tablespoons Rice Wine Vinegar
  • 1 clove Garlic (plump) (Finely chopped or put through a press)
  • 1/4 teaspoon Sea Salt (Finely Ground)
  • 1/2 teaspoon Hot Chili Oil
  • 2-4 tablespoons Boiling Water
  • 3 drops Liquid Stevia (Whole Foods House Brand (unflavored))
  • 1 tablespoon Chopped Cilantro ((If you like cilantro; otherwise omit))


This is a very quick thai-style peanut sauce that makes a great dip for raw or cooked vegetables (try blanched snap peas) or sauce for things like chicken lettuce wraps.  It is usually made with soy sauce and sugar.  The salty soy sauce is overpowering and requires sugar to balance it.  We make it without soy sauce or sugar, and only a small amount of salt.  A few drops of stevia is all that's needed to give a slight tang to the chili oil.  It keeps well for a few days but the garlic taste gets stronger over time.  Read about stevia before you start.


Step 1 Mix together the first five ingredients.
Step 2 Add 2-4 Tablespoons of boiling water until the sauce is the consistency you like. Less if you want a thicker sauce; more if you want a thinner sauce.
Step 3 Add 3 drops of Stevia and mix well.
Step 4 Add chopped cilantro and mix.

Almond Flour Pie Crust

Almond Flour Pie Crust


  • 2 Cups almond flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 eggs
  • 2 Squirts vanilla creme liquid stevia (Whole Foods House Brand)


The kind of almond flour you use matters.  We use blanched almond flour from Honeyville Grain products.  I ran out of it recently however and found some perfectly good Bob's Red Mill almond flour in the BULK section at Whole Foods.  It was much lighter than the Bob's Red Mill almond flour in the bag and did not seem to contain the almond skins.  The Bob's Red Mill in the prepackaged bag is not good for this purpose.  Read about stevia before you start.


Step 1 Sift almond flour into a mixing bowl.
Step 2 Mix in baking soda and salt.
Step 3 Mix in stevia and eggs with a fork.
Step 4 Refrigerate until ready to use.

Molly de-pudges by eating fewer carbs

Juliana’s younger sister, Molly, has never been overweight.  She has always had a smaller appetite and more energy than her sister.  She did get grumpy if she didn’t eat, but often felt no hunger even when she needed food.

Molly’s height and weight always tracked girls’ clothing sizes.  When the size 6s got too snug, they were also too short, then 8s, then 10s.  A few months before Juliana and I started eating really low carb, Molly’s size 12 pants got too tight, but the size 14s were much too long.  I also noticed she had a bit of a double chin developing.

Although Molly didn’t adopt low carb eating when Juliana and I did, she now eats many fewer carbs because I’ve totally changed the food I prepare.  Now she has eggs and bacon for breakfast, but there’s no toast.  There’s no French toast, no pancakes, no bagels.  The daily bag of popcorn in her lunch has been replaced by cashews.  Her peanut butter or ham sandwich by a “fried rice” mix that has mostly sausage and egg, and a little rice and carrots.   She rarely eats pasta, and if she does, it’s usually because she’s not feeling well and has some asian style soup with a few rice noodles–not a big plate of spaghetti.  We still eat what we call “pizza chicken,” but the chicken is no longer breaded.  Yesterday I made meat balls without bread crumbs in them, and cauliflower on the side instead of pasta.  The most carbs she eats in a day come from gluten-free breaded chicken nuggets, or an ice cream bar.  She is not as sensitive as Juliana is to carbohydrates, and not as sensitive as Teddy is to gluten, so she sometimes eats a pumpkin muffin from my favorite coffee store, Peet’s.  We don’t tell Teddy, who really likes pumpkin muffins. This flexibility helps to keep her on board with following the eating plans for the other two the rest of the time.

And what’s happened?  Molly has slimmed right down.  Her size 12 jeans fit fine again, and her double chin has receded.  In Molly’s case, eating “less carb,” rather than “low carb” doesn’t create craving problems or excessive hunger, and returned her to her longstanding height/weight ratio.  But for an overweight, probably insulin-resistant child, less carb has a lot of potential pitfalls.



Life Without Bread

Great title, huh?  This is the English-language, updated version of the 1967 book “Leben ohne Brot.”  Published in 2000, it reviews the evidence from 40+ years of Dr. Wolfgang Lutz’s clinical practice in Germany treating patients using low carbohydrate diets.

While the specific information and extensive long-term data from Dr. Lutz’s practice is truly valuable, to me the most valuable part is the book’s calm tone.  I infer that Dr. Lutz was not subjected to the ridicule and ostracism that U.S. doctors working with low carbohydrate diets experienced in the same period (and continue to experience today).  There is none of the hysteria you encounter in the US about using low-carbohydrate diets to treat obesity in general, and obesity in children in particular.

“In Dr. Lutz’s practice, a low-carbohdyrate diet was always successful in children’s weight loss.  Weight loss in adults was more variable–that is, many were successful, but not all.  In treating more than 100 extremely overweight adolescents, not one case ended in failure.*    In patients who appeared not to respond, it was always discovered that the diet had either not been strictly followed or had been given up too soon.  Apart from very extreme cases, a normal, slender figure was achieved within a year.”

*Lutz, W.  ”Das endocrine Syndrom des adipoesen jugendlichen” Wien. Med. Wschr. (1964): 451.  (The Endocrine Syndrome of Adipose Youth).

Christian B. Allan, Ph.D and Wolfgang Lutz, M.D.; Life Without Bread, p. 140.

Before World War II, the bulk of the research work on obesity and its causes was done in Germany and Austria, and the leading hypothesis at the time was that obesity was caused not by overeating but by “lypophilia,” a defect in fat metabolism.  The underlying hormones weren’t yet isolated or understood, and much of the literature was based on clinical observations.  I am guessing that as the science became better understood, Dr. Lutz, if he even knew about the US research, was insulated from the distorted interpretations of the research that occurred in the US and that Gary Taubes documents in Chapters 21 and 22 of Good Calories, Bad Calories.  In the US, any information or research that didn’t conform to the conviction that overeating causes obesity–calories in/calories out–was discarded or ridiculed.

Therefore Dr. Lutz in 1967, and his colleague in 2000, didn’t feel the need to publish a polemic disguised as a diet book, as Dr. Robert Atkins did in 1972 with Dr. Atkins Diet Revolution.  Even as recently as 2011, Dr.s Phinney and Volek, who also co-wrote The New Atkins for a New You, wrote a one-sided review of low-carb eating plans to counteract the flood of low-fat eating plan dogma:

“Critics will correctly state that our arguments in favor of carbohydrate restriction seem one-sided and smack of advocacy. But we ask you: what is the proper response when three decades of debate about carbohydrate restriction have been largely one-sided and driven more by cultural bias than science? Someone needs to stand up and represent the alternate view and the science that supports it.”

Phinney, Stephen; Volek, Jeff (2011-07-08). The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable . Beyond Obesity LLC. Kindle Edition.

The state of war that exists in the United States between low-fat and low-carb makes parental decisions about eating plans for our children fraught with anxiety.  There are many personal stories in the low carb community of people giving up the low carb lifestyle because of pressure to do so from the low-fat, “balanced diet” eating side of the fence, even though the individuals felt unambiguously better eating low carb.  Life Without Bread reassures me, because it tells me things are likely more harmonious in Germany, and it matter-of-factly recommends a low carb eating plan for overweight children.

Low carb at In and Out Burger

In and Out Burger, a favorite of my son Teddy, mostly for the chocolate shakes, has a secret low carb menu.  It’s secret because they don’t publish the choices on their regular menu.  But it’s not so secret that the choices aren’t in their computer system–they track every one of these orders.  The “protein style” burger is a cheeseburger with lettuce instead of the bun:

Wikipedia claims people started ordering this burger in the 70′s.  Who knows.  The “Flying Dutchman” is a double burger with cheese in the middle:

So if you are caught short on low carb food while out and about–stop in at In and Out Burger where they are used to people ordering burgers without the bun.