Compiled by Denise Swogetinsky

Kemper Messenger


Hope you are all practicing social distancing.


Use this time to begin working on you. Start exercising. If you don't know where to start, go to the internet and type in exercises in your search engine. Bad knees? Just say exercises for bad knees. You can taylor your search to fit your requirements.


Be sure to get outside and enjoy the sun and fresh air. You can trim your bushes, weed your flower beds, plant  flowers and vegetables, or just sit quietly and enjoy the beauty of the day. While you do these things, don't forget about your Low-Carb snacks. 


Just remember that living a healthy lifestyle takes planning and moderation.


Easy Baked Zucchini Chips

w/ avocado dip (6 carbs)

For the zucchini chips

2–3 mediums zucchini

2 tbsp avocado oil

2 tsp onion powder

2 tsp garlic powder

1/2 tsp sea salt (plus more to taste)


For the green 

goddess dip

1 avocado

2 tbsp fresh basil

1 handful fresh parsley

1 handful fresh cilantro

2 sprigs green onion

1/4 cup olive oil

Juice of one lemon


Preheat the oven to 250 F and line two large baking sheets with parchment paper Using a mandolin slicer, carefully slice the unpeeled zucchinis in 1/8″ slices, lightly patting the slices with a paper towel or napkin as you go to remove excess water. 


Place the slices onto the baking sheets, add the avocado oil and season with garlic, onion, and sea salt. Bake in the oven for 1 hour and 15-30 minutes. 


Check the chips frequently throughout the last 15-30 minutes as different slices cook faster depending on where they are in the oven. Remove the chips once crisped to liking and add more salt to taste if desired. Serve by themselves or with the dip.


For the dip


Using a high-speed blender, blend all of the ingredients until thoroughly combined. Add 1-2 tbsp of more olive oil if the dip is too thick.


Baked Cheese Crisp



Shredded cheese


To begin making crunchy baked cheese crisps recipe, preheat oven to 375 degrees. Line two Baking sheet with parchment paper. Lightly toast the cumin seeds and then coarsely grind it in a mortar and pestle. Add it to the shredded cheese in a bowl. Mix it gently. 


Take two tablespoons of cheese mixture and spread it evenly on the lined baking sheet to form a 4 to 4.5 inch round. Repeat this step for the rest of the mixture leaving a 2-inch gap between the rounds. Bake the sheets one by one in the preheated oven for 6-8 minutes until it begins to brown slightly. Take out the baking sheet and lift the cheese using a spatula and fold it gently over a rolling pin or lay it flat on a kitchen paper towel. Allow it to cool complete to become crisp and then serve. 


Serve as an appetizer with roasted tomato sauce or can be serve along a green vegetable salad.


Fruit Energy Balls

1 cup chopped almonds

1 cup dried figs

1 cup dried apricots

? cup unsweetened shredded coconut


Combine almonds, figs and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. Cover and refrigerate for up to 3 days or freeze up to 3 months.


Cauliflower cheddar biscuits


1 ½ pounds cauliflower florets (about 7 cups)

1 large clove garlic, quartered

1 cup plus 2 tablespoons shredded extra-sharp Cheddar cheese, divided

2 large eggs

3 tablespoons chopped fresh chives

1 tablespoon cornstarch

? teaspoon salt


Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper or a silicone baking mat. Place cauliflower and garlic in a food processor. Process until finely grated. (You may need to do this in batches.) Transfer to a microwave-safe bowl. 


Cover loosely and microwave on High for 4 minutes. Let cool slightly. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in 1 cup cheese, eggs, chives, cornstarch, and salt until thoroughly combined. Using about 1/3 cup batter for each, mound into 2 1/2-inch biscuits on the parchment paper, leaving about 1 inch between each one, until you have 8 biscuits. Sprinkle tops with the remaining 2 tablespoons cheese. Bake until browned and crispy around the edges, about 30 minutes.