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Wednesday, August 13, 2025

The Protein Advantage Cookbook — A Delicious, Healthy New Cookbook

The Protein Advantage Cookbook is a collection of 100 high-protein, low-carb recipes and tips from bestselling author Carolyn Ketchum, the deservedly popular recipe developer and blogger behind All Day I Dream About Food. Ketchum’s newest cookbook blends quick weeknight meals with make-ahead basics and treats, wrapped in her pragmatic, low-carb approach, this time with a focus on high-protein recipes.

Its official launch date was yesterday, August 12, 2025, but I was lucky enough to get an advance review copy courtesy of the author and the publisher, Fair Winds Press (an imprint of Quarto). It’s a terrific cookbook for anyone interested in increasing their protein intake, and I’m delighted to share my review.

The Protein Advantage Cookbook by Carolyn Ketchum

Who It's For

This low carb, high protein cookbook is for anyone looking to improve their health through “weight loss, blood sugar management, building lean muscle mass, or simply having more energy for daily life” while eating delicious, easy to prepare, wholesome food.

Ketchum’s stance of prioritizing protein aligns with the current science: increasing protein intake can improve satiety and support lean mass, especially alongside resistance training. And for adults 40+, adequate protein becomes increasingly important.

What's Inside

Ketchum opens with a concise science and strategy overview, including what “protein-forward, low-carb” means, why prioritizing protein matters from a health perspective, and how to stock a high-protein, low-carb pantry with healthy, tasty ingredients.

True to its name, of course, the majority of The Protein Advantage Cookbook is devoted to the recipes. I was delighted to see Ketchum's signature format: clear, easy to follow, step-by-step instructions, lots of full-color photos (although not every recipe has a photo), and practical tips, such as for swapping ingredients or scaling portions.

The 100 recipes are organized into chapters with straightforward labels:

Breakfast
Breads and Muffins
Appetizers and Snacks
Soups and Salads
Main Dishes
Desserts

The Breakfast chapter includes 22 tasty recipes, such as Loaded Breakfast Casserole (29.5g of protein), Chocolate Protein Pancakes (19.7g of protein), Hot Maple Cereal (29.7g of protein), and Everything Bagel Smoked Salmon Toast (26.5g of protein).

Loaded Breakfast Casserole recipe from The Protein Advantage Cookbook

The Breads and Muffins chapter has 10 yummy high-protein recipes including Easy Protein Bagels (13.3g of protein), Double Chocolate Zucchini Bread (11g protein), Cheddar Jalapeño Biscuits (12.9g protein), and even Chocolate-Glazed Donuts (10g protein)!

The Appetizers and Snacks chapter caters to both savory and sweet cravings, including 17 recipes such as Sausage-Stuffed Mushrooms (12.8g protein), Taco Bites (18.7g protein), Frozen Hot Chocolate (17.6g protein) and Chocolate Hazelnut Spread (9.8g protein).

Asian Chicken Noodle Soup recipe from The Protein Advantage Cookbook

The Soups and Salads chapter features 13 simple yet satisfying recipes such as Asian Chicken Noodle Soup (31.1g protein), Chicken Chile Verde (35.3g protein), Turkey Club Salad (29.1g protein) and Old Bay Shrimp Salad (23.3g protein).

Easy Steak Fajitas recipe from The Protein Advantage Cookbook

The Main Dishes chapter contains 22 terrific recipes to suit a wide range of tastes, such as Honey Mustard Chicken Thighs (33.3g protein), Easy Steak Fajitas (25.2g protein), Pork Tenderloin with Dijon Cream Sauce (33.4g protein), and Teriyaki Salmon (30.2g protein).

If you have a sweet tooth, never fear! Carolyn Ketchum is also the author of The Ultimate Guide to Keto Baking, and The Protein Advantage Cookbook includes 16 luscious desserts with a high-protein twist, such as Deep Dish Brownies (16g of protein), Lemon Cheesecake Bars (12.3g of protein), Coconut Candy Bars reminiscent of Mounds bars (10.4g of protein), and Strawberry Lemonade Ice Pops (10.1g of protein).

There's also a chapter called "A Day in the Life" which chronicles what Ketchum ate over the course of a few typical days, along with the workouts she did on those days. As a very active, extremely fit woman, her calorie limits are much higher than mine, but it was still helpful to see how she incorporates the cookbook recipes into her daily meal plans.

Why It Deserves a Place in Your Kitchen

The Protein Advantage Cookbook delivers exactly what it promises: approachable, protein-centric low-carb recipes anchored in sensible nutrition guidance. For those of us who want to feel more satiated, lift heavier weights, or simply be stronger as we age, while eating delicious, nutritious food and without spending all day in the kitchen, this book will be an excellent, much-used addition to our cookbook collections.

The Protein Advantage Cookbook: High-Protein, Low-Carb Recipes That Burn Fat, Build Muscle, and Restore Metabolism

Tuesday, May 27, 2025

Easy Grow at Home Mushroom Kits

If you like mushrooms, these easy-to-grow kits are an excellent choice for fresh mushrooms. Fran belongs to our local Lakewood Village Women's Club, and last month, they had a guest speaker and demonstration from Barnett's Mushrooms, a local farm in Western New York. You can visit their Facebook page here: Barnett's Mushrooms

Grow at home mushroom kits - Reviewed

Fran was the lucky winner of this Blue Oyster grow-at-home mushroom kit. I was amazed because I've never seen these mushroom kits before. We opened the box and followed the instructions. It looks like a mini bale of hay wrapped in plastic.

It has an X on the front that you cut to open. Then, you place a small bowl in a larger bowl and fill the larger bowl halfway up the smaller one with water. Wrap a dish towel around three sides, not covering the X, and spray with water. The kit came with a spray bottle. Continue to spray the towel several times a day to keep it wet. In about 3 or 4 weeks, we had these beautiful Blue Oyster Mushrooms.

We picked and cut these, sautéed them with butter, onions, and garlic, and served them over a couple of strip steaks Fran picked up at our local grocery store. They were absolutely delicious.

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You can buy these kits on Amazon; they have a variety of mushroom kits. These kits make great gifts for Holidays and gardeners.

Back to the Roots Organic Mini Mushroom Grow Kit, Harvest Gourmet Oyster Mushrooms In 10 days, Top Gardening Gift, Holiday Gift, & Unique GiftCheck the Price

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Thursday, January 23, 2025

Reviewing Solar Garden Lantern

For Christmas this year, I received a beautiful solar garden light from a special friend. This lamp is decorated with hummingbirds and flowers and at night will light up your garden with a lovely pattern.

Features of the Solar Lantern

In the photo below you can see the lamp in the dark after it has been charged by the sun for 6 hours.

Isn't it beautiful? I charged it outdoors today, but since it is winter time I brought it inside to take the photo on my dining room table.

Here are some of the features of this beautiful solar lantern.

Lantern can be used by hanging up or sitting on a table or stand
It features auto on and off.
It is solar powered and will automatically light up at night.
When charged in sunlight for 8-10 hours it will then work at night for 8-10 hours.
It is waterproof and is suitable for all outdoor environments.
It comes in four designs: the hummingbird (shown in photos), butterflies, mushrooms, or frogs.

You too can own one of these beautiful lamps. Just go to Amazon at the following link. Solar Garden Decor

About my Special Friend

I'd like to share with you a little about my special friend. Her name is Anna and over 60 years ago, when I was in girl scouts, I was working toward my pen pal badge. I was matched up with several pen pals from various countries and most I wrote to for a few months or maybe even a year and then the letters stopped. One of my pen pals was Anna who lived in the London area in England. I live in the midwestern United States. Anna and I seemed to really connect with each other, and we now have been pen pals for 63 years. Our lives took similar routes, we each married and had two children and we both have granddaughters.

We wrote letters to each other in snail mail for years and when we were each in our 40's we finally met each other in person. Anna and her family traveled to the US to visit us. Since then, we have visited several times and now with technology we message each other regularly. Our husbands have also become friends and will sometimes email each other. We have vacationed together in Cyprus and Memphis Tennessee. My husband and I have also visited Anna and Peter at their home in England near the border of Wales. We attended their son's wedding and have met up with them when we were on cruises, and they would travel to one of our stops (Plymouth in England and Bruges in Belgium.) We have developed a wonderful friendship over the years.

Now that we are older my husband and I no longer are able to travel but we enjoy the wonderful memories. We still message each other regularly sharing news of our children and granddaughters.

We also exchange Christmas gifts each year as we have for the last 60+ years. This year we received the beautiful Solar Garden Lantern from Anna and Peter.

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Wednesday, May 22, 2024

The Best Low Carb, High Protein, Gluten-Free Pasta

Kaizen Low Carb Pasta made with lupin flour is a health-conscious alternative to traditional pasta made with wheat flour and semolina. It is the best pasta I have found for those of us who follow a low-carb diet, such as keto enthusiasts, diabetics, or anyone looking to reduce their carbohydrate intake. It is also a great option for people who follow a gluten-free diet.

This product review will cover Kaizen pasta’s taste, texture, nutritional value, preparation, and overall value. As a bonus, I will also share a simple recipe I developed that uses Kaizen fusilli.

Kaizen low carb, high protein, gluten-free pasta

Taste and Texture

One of the most critical aspects of any pasta product is its taste and texture. Kaizen low carb pasta aims to mimic the familiar experience of traditional pasta, and it does a commendable job.

Taste

The pasta has a mild, slightly nutty flavor that pairs well with a variety of sauces. It reminds me of chickpea pasta.

While it doesn't have the same taste as pasta made from wheat flour and semolina, it is quite enjoyable when combined with robust sauces like marinara or Alfredo.

Texture

The texture is pleasantly firm, though slightly different from traditional pasta. It is a bit chewier, which can take some getting used to, but it holds up well in both hot and cold dishes.

Nutritional Value

Kaizen low carb pasta shines in its nutritional profile, making it an attractive option for health-conscious consumers.

Low in Carbohydrates

This pasta is significantly lower in carbs compared to regular pasta, making it suitable for low-carb and keto diets. Each serving contains only 6 grams of net carbs, depending on the specific variety.

The company has also come out with an even lower-carb pasta line, which I have ordered and will review after I have tried it.

High in Protein

With 20 grams of protein per serving, this pasta helps in meeting daily protein requirements, which is beneficial for muscle maintenance and overall health.

High in Fiber

The pasta has 15 grams of dietary fiber per serving, contributing to better digestive health and helping to keep you full for longer.

Gluten-Free

Kaizen pasta has been reformulated with a gluten-free recipe, so more people can enjoy it.

No Artificial Ingredients

Kaizen prides itself on using natural ingredients, which is a big plus for those avoiding artificial additives and preservatives.

Preparation

Preparing Kaizen Low Carb Pasta is straightforward and similar to traditional pasta. Just bring a large pot of salted water to a boil, cook the pasta for about 5–6 minutes (to the desired texture), drain, and use as desired, with a sauce or in recipes.

Although the texture is different than traditional pasta made from wheat and semolina flours and cannot be cooked al dente, it's crucial to monitor the pasta closely to avoid overcooking so it does not become mushy.

Versatility

Kaizen Low Carb Pasta is versatile and, at the time of this post's publication, is available in four shapes: Fusilli, ziti, radiatore, and cavatappi. This makes it suitable for a variety of dishes.

It works well in classic hot pasta dishes like spaghetti Bolognese, carbonara, lasagna, and baked casseroles.

I used it to make a low-carb, high-protein, high-fiber version of a traditional Jewish sweet noodle kugel (a sweet egg, cottage cheese, and noodle casserole) and it was absolutely delicious!

It also holds up well in cold pasta salads, providing a hearty base for a variety of fresh ingredients.

Overall Value

Considering its health benefits, Kaizen low carb pasta offers good value for money. Although it is more expensive than conventional pasta made with wheat flour and semolina, the added nutritional benefits will justify the higher price point for many consumers.

It's particularly valuable for those who need to manage their carbohydrate intake, follow a gluten-free diet, or want a higher protein alternative to standard pasta.

Kaizen low carb pasta is an excellent product for anyone seeking a healthier alternative to traditional pasta without compromising on taste and texture. Its high protein and fiber content, combined with its low carbohydrate profile, make it a standout option for low-carb dieters and health-conscious individuals. While it may require a slight adjustment in cooking and texture expectations, its versatility and nutritional benefits make it a worthwhile addition to your pantry.

Kaizen Low Carb Keto Pasta Fusilli - High Protein (20g), Gluten-Free, Keto-Friendly (6g Net), Plant-Based Lupini Noodles made w/High Fiber Lupin Flour - 8 ounces (Pack of 3)

Kaizen Low Carb Keto Pasta Ziti - High Protein (20g), Gluten-Free, Keto-Friendly (6g Net), Plant-Based Lupini Noodles made w/High Fiber Lupin Flour - 8 ounces (Pack of 3)

Kaizen Low Carb Keto Pasta Radiatori - High Protein (20g), Gluten-Free, Keto-Friendly (6g Net), Plant-Based Lupini Noodles made w/High Fiber Lupin Flour - 8 ounces (Pack of 3)

Kaizen Low Carb Keto Pasta Cavatappi - High Protein (20g), Gluten-Free, Keto-Friendly (6g Net), Plant-Based Lupini Noodles made w/High Fiber Lupin Flour - 8 ounces (Pack of 3)

Low Carb Fusilli With Pork and Mushroom Ragu

Kaizen low carb fusilli pasta with pork and mushroom ragu

I whip up this delicious, low carb pasta dish often because it's quick and easy to make and my husband and I both enjoy it.

I usually serve it with a side salad and, sometimes, with garlic bread made with Hero bread (expensive but 0 net carbs and exceptional taste and texture for a keto-friendly bread).

I hope you and your family enjoy it.

Buon appetito!

Servings: 4

Ingredients

Boiling water

Salt

1 pound ground pork

8 oz. portabello mushrooms

1/4 cup wine (red is traditional but white is good, too)

Chopped fresh or dried Italian herbs (optional)

15.5 oz. jar Rao's Homemade Marinara sauce

8 oz. box Kaizen Fusilli low carb pasta

Freshly grated Parmigiano-Romano cheese

Directions

Bring a large pot of salted water to a boil while you make the pork and mushroom ragu (meat sauce).
In a large nonstick skillet, crumble and lightly brown the ground pork over medium-high heat.
Slice the mushrooms and add them to the browned pork. Stir occasionally until the mushrooms are soft.
Stir in the wine and the optional seasonings and cook until the wine is reduced by about half.
Stir in the marinara sauce and turn the heat to a low simmer.
Stir the fusilli into the boiling salted water (some foaming is normal) and boil for 5 minutes.
Drain and stir the cooked pasta into the pork and mushroom ragu. Turn the heat down to low and let the pasta "marry" with the sauce for 3 to 5 minutes.
Divide into four portions and grate some Parmigiano-Romano cheese over the top just before serving.

The Best Low Carb, High Protein, Gluten-Free Pasta by Margaret Schindel

Thursday, May 16, 2024

Garlic Butter Noodles with Mushrooms

This is one of my absolute favorite pasta dishes. Garlic butter noodles with mushrooms are so easy to make and you can have them on the table in 30 minutes or less.

Garlic Butter Noodles with Mushrooms - Recipe Reviewed

When looking for something quick, tasty, and easy to make this is one of our go-to meals. The butter garlic flavor really stands out. If you like mushrooms as I do, and pasta this is a perfect combination. The recipe below is enough for two people. If you're serving a crowd just add to it accordingly.

Ingredients:

12 oz. sliced mushrooms (washed and pat dry)
4 tablespoons butter (2 for the mushrooms and 2 for the noodles)
3 cloves of garlic finely chopped
1/2 bag of noodles (or your favorite pasts)
Salt and pepper to taste
1 tablespoon chopped parsley or basil for garnish (optional)

Directions:

Begin cooking the mushrooms in a skillet over medium to high heat.
Stir and turn the mushrooms until you see moisture in the pan.
Add 2 tablespoons of butter and chopped garlic and continue to stir and turn until the mushrooms are golden brown.
Lower the heat to simmer and cook your noodles.
Drain the cooked noodles and return them to the pot or a bowl, add the other 2 tablespoons of butter and stir.
Pour the cooked mushrooms over the noodles and stir. Add the garnish and serve.

I always begin cooking my mushrooms in a dry pan first over medium to high heat. Mushrooms contain a lot of water, and this method allows the liquids to slowly evaporate and the mushrooms to caramelize.

You will also want a skillet large enough so the mushrooms are not piled high on top of each other. After they burn off some of their liquids and turn golden brown it is time to add the butter and any seasoning you're using.

This is such a versatile meal, you can use whatever pasta you like instead of noodles. You can also season the mushrooms with your favorite seasonings or add a little lemon juice to the mushrooms as they are cooking.

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Lodge BOLD 12 Inch Seasoned Cast Iron Skillet, Design-Forward Cookware, BlackCheck the Price

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Saturday, February 3, 2024

Review of National Pizza Day

February 9 is National Pizza Day.

A Brief History of Pizza

The word “Pizza” is from the old Italian word meaning “A Point”. This popular dish began in Italy, but pizza's original American home is New York City.

Fun Facts About Pizza

Pizza is an American standard. The most popular pizza toppings are pepperoni, sausage, and mushrooms, with Pepperoni Pizza topping the list of favorites.

A poll showed that people eat pizza on the average of three times a month. The most often times are Friday nights and Movie nights.

The days most popular for ordering pizza are:

Super Bowl Sunday
Halloween
Thanksgiving Eve
New Year's Eve and New Year's Day

Pizza Days

Other days throughout the year celebrate various kinds of pizzas.

February 9 – National Pizza Day
May 17 – National Pizza Party Day
September 5 – National Cheese Pizza Day ('Hold the Toppings')
September 20 – National Pepperoni Pizza Day
November 12 – National Pizza with the works, except anchovies Day

AND - October is known as National Pizza MONTH

Pizza Places

The top rated pizza fast-food places find Domino's Pizza in first place, followed in order by Pizza Hut, Papa Johns and Little Caesars.

Many pizza fans insist that their regional type is the best. Whether it's thin or thick crust, deep dish, kinds of cheeses, or sauce, or toppings, certain regions insist it is the only way to eat pizza! These include Buffalo, California, Chicago, Detroit, Greek, New York and St. Louis styles. For a complete list of these regional favorites, check out the Wikipedia article here on Pizza in the United States.

More About Pizza

Many of the writers on Review This Reviews have written reviews about pizza recipes, and the products and supplies, such as pizza pans, which aid in creating your favorite pizza. Click HERE for a list of reviews related to PIZZA.

Summary

So, enjoy your favorite pizza on National Pizza Day this February 9th, or on any of the other Pizza Days throughout the year. Actually, probably no one needs a special day to eat pizza; any day will do!

Happy Pizza Day!

*Review of National Pizza Day is written by Wednesday Elf

+All images in this review are from Pixabay

365 by Whole Foods Market, Pizza Rising Crust Uncured Pepperoni, 17.8 Ounce

365 By Whole Foods Market, Frozen, Pizza Cheese 2 Pack, 25 Ounce

365 by Whole Foods Market, Pizza Supreme, 14.5 Ounce

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Tuesday, January 30, 2024

Batter Deep Fried Mushrooms

Mushrooms, people either love them or hate them. I happen to be someone who loves mushrooms. Mushrooms are one of the foods I love, no matter how they are prepared. I even love them raw and dipped in ranch dressing.

Today, I'm reviewing how I made our deep-fried mushrooms. These are a perfect side to any meal or delicious as a snack anytime.

Ingredients for Batter Deep Fried Mushrooms:

12 ounces of fresh white mushrooms ( I used medium size mushrooms)

1 cup all-purpose flour

1/2 cup cornstarch

1 teaspoon baking powder

1/2 teaspoon salt

1 cup of water

2 cups seasoned breadcrumbs ( I used Panko)

Instructions:

Rinse the mushrooms in cold water and pat dry.
Mix, flour cornstarch, baking powder, and salt in a medium size bowl.
Add the cup of water, and whisk together until you have a smooth batter.
Dip the mushrooms into the batter and let the excess drip off. You can use toothpicks or a fork.
Roll the mushrooms in the breadcrumbs until they are coated.
Deep fry until golden brown.
Place them on a plate lined with a paper towel.

After dipping the mushrooms in the batter, I rolled them in the breadcrumbs.

I coated several mushrooms at a time before placing them in the oil.

I don't have a deep fryer, so I used my 10-inch cast iron skillet. I filled the skillet a little over halfway with vegetable oil, and set the burner to medium heat. The oil needs to be between 325 to 375 degrees for frying.

I used my ThermoPro TP-18 instant-read thermometer to make sure I had the right temperature. I fried 6 or 7 mushrooms at a time until they were golden brown. I removed them with a slotted spoon and placed them on a plate lined with paper towels.

Using a deep fryer would be much easier for sure. Read my friend Cynthia's review here: of The Presto GranPappy Electric Deep Fryer. This would be the perfect kitchen tool for deep frying these mushrooms.

You can serve your mushrooms with cocktail sauce, or ranch dressing, or eat them plain.

If you like mushrooms here are some more of my favorite recipes:

Baked Stuffed Portobello Mushroom Caps Grilled Stacked Veggies Italian Sausage Stuffed Mushrooms

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Monday, October 30, 2023

Cookbook Review: Betty Crocker Bisquick Impossibly Easy Pies

Imagine, "Pies That Magically Bake Their Own Crust". The Betty Crocker Bisquick Impossibly Easy Pies cookbook has been a very welcomed addition to my kitchen. With just several ingredients, Bisquick, an egg, and milk I have been able to make savory and sweet pies and have over 130 pages of recipes to try.

As someone who isn't incredibly talented in the kitchen but likes good food, I have tried baking pies in the past. (Sams recipe?). Combining my lack of experience with my lack of time and energy, I am always looking for hardy - but extremely easy - meal ideas. These Impossibly Easy Pies hit the mark perfectly. I can whip one together very quickly after work, pop it into the oven, and dinner is ready by the time I walk the dogs and feed the chickens.

My favorite so far is the chicken pot pie.

Stir together these ingredients and place in a pie plate:

2 cups of chunks of cooked chicken (I used canned chicken)
1 cup of frozen peas and carrots (I used a frozen vegetable mix that also included green beans)
1/4 cup sliced mushrooms
1/4 cup chopped onion

Stir together the Bisquick, egg, and milk. Pour this mixture over the vegetable mixture. Bake.

The final product is a hot, filling, delicious, comfort food. In my household, as a single person, I am left with extra portions to use for my lunches at work.

Betty Crocker Bisquick Impossibly Easy Pies

I have begun to use a can of cream of chicken soup, the frozen vegetables, and the cooked chicken chunks routinely. Making a creamier version of the meal.

I did find that my cookbook recommends one part Bisquick to two parts milk. This makes a thin crust that forms more evenly over the top of the dish. The recipes on the internet reverse that to two parts Bisquick and one part milk. I prefer that amount as it makes more of a thick biscuit or dumpling topping (as seen in the my photo).

This week I am going to make a beef pot pie - with a can of vegetable beef soup, frozen vegetables, and grilled chunks of steak.

Additional Tips:

I found my copy of Betty Crocker Bisquick Impossibly Easy Pies cookbook at a store called Ollies for only $3.99. If thrifting is your thing, have a look at the discount stores.

Similar recipes can be found on the internet. I usually refrain from the expense of the cookbook purchase by using the internet. However, in this case, having the book with all of the different menus in one place is easy and inspiring. In this case, having the printed version is helpful to consider the varieties of pies that could be made.

The cookbook has a contents section that lists the pies into chapter based on the ingredients. Such as Beef, Chicken and Turkey, Ham/Sausage/Bacon, Fish and Seafood, Meatless, Fruity, and Sweet-Tooth Temptations. They also list some of the pies into these helpful categories: