KOFA Ko-op Logo - Click for the Home Page Desert Scene
We are pleased to offer two KOFA Recipe sections - our Regular Menu and, our Diabetic Menu.
Contributions are always appreciated.  If you have a recipe you want to share, please share it with us.
Simply email your recipes to webmaster@kofako-op.com - Subject: Recipe.  Thank you.

Recipe Index

Regular Menu


Cowboy Beans S'more Sandwiches Spinach Dip 1000 Island Dressing Camper's Soup
Omelet in a Bag Pumpkin Dessert Pineapple/Cranberry Squares Vegetable Medley Casserole No Bake Energy Bars
Drunkin' Grapes
Diabetic Menu

Diabetes is fastest becoming the new disease of this decade.  Although many do not understand this disease, it essentially is about diet and consumption of carbohydrates.  The recipes below find some real and valuable answers to reducing carbohydrates through creative substitutes to ingredients.  Thank you to all our contributors.


Low Carb Meringue Cookies No-Bake Lemon Cheesecake Choco-vocado
Gelato Pie
Low Carb Mexican Beef & Spinach Casserole Low Carb
Pizza Crust






























Cowboy Beans
Contributed by Nancy Grant - Lot 91


1 lb Lean Hamburger
1 Ib Bacon
2 large cans of Bushes Baked Beans
1/4 cup brown sugar
1/4 cup Ketchup
1 onion - chopped and caramelized
1/2 green pepper
Black pepper & salt


Brown hamburger in skillet. Set aside.  Cook bacon then mix with beans.  When warm, add onion & green pepper and cooked meat.  Season and simmer for 1/2 hour. Serves 12 - 15





Frozen Ice Cream S'more Sandwiches
Contributed by Nancy Grant - Lot 91
Servings: 16

1 brick of ice cream - any flavor
Graham Crackers - regular or chocolate
1 container Creamy Chocolate Frosting
1 jar Marshmallow Crème


- Arrange Graham Crackers (about 16 depending upon how much frosting and marshmallow crème
  you use) on a flat sheet/pan. 
- Spread frosting on top of each cracker on the pan
- Spread marshmallow crème on the other half of the other remaining side of the crackers.
- Cut ice cream into four 3/4 inch thick slices. (Cut each slice into four to create 16 slices)
- Place ice cream slices on each cracker in the pan
- Top with remaining crackers, marshmallow crème sides down, pressing lightly.
- Cover pan with plastic wrap and freeze until firm
- Wrap each sandwich in foil or plastic wrap; store in freezer





Spinach Dip
Contributed by Nancy Grant - Lot 91


1 pkg (300g) frozen chopped spinach thawed
2 cups sour cream (500ml)
1 cup mayonnaise, real or light (250ml)
1 pkg Knorr vegetable or leek soup mix
1 can (10oz/28g) water chestnuts drained and chopped
3 green onions chopped
1 round pumpernickel or loaf rye bread optional1pkg (300g) frozen chopped spinach thawed
2 cups sour cream (500ml)
1 cup mayonnaise, real or light (250ml)
1 pkg Knorr vegetable or leek soup mix
1 can (10oz/28g) water chestnuts drained and chopped
3 green onions chopped
1 round pumpernickel or loaf rye bread optional


Squeeze excess moisture from spinach. Combine spinach, sour cream, mayonnaise, soup mix, water chestnuts and green onions.
Scoop out the loaf of bread chosen, reserving scooped out bread. Fill hollow with dip, cover and refrigerate for about 2 hours.
Serve with bread cubes from reserved bread and assorted vegetables or fruit. Makes 4 cups dip





Original Recipe: 1000 Island Dressing
Contributed by Nancy Grant - Lot 91


3 eggs 
1/4 cup Worcestershire sauce 
1 tablespoon white sugar 
1/4 cup white vinegar 
1 pinch ground cloves 
1 quart mayonnaise 
3/4 cup sweet pickle relish 
1/2 cup chopped black olives 
1/2 cup diced red bell pepper 


Place eggs in a saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop. 

In a medium bowl, whisk together the chopped eggs, Worcestershire sauce, sugar, vinegar, cloves, mayonnaise, relish, olives and red pepper until evenly blended. Chill and serve spooned over fresh greens. Store in the refrigerator.





Camper's Soup
Contributed by Nancy Grant - Lot 91

Note: Use smaller number (like 1 lb. meat) for 2-4 people or large number (like 2 lb. meat) for 6-8 people or adjust for the right number around the campfire.


Brown and drain well 1 to 2 pounds of lean hamburger
Salt and pepper while cooking to taste
Peel, wash and cube 5-10 potatoes
Peel, wash and dice one small onion
Peel (if you want to), wash and slice 4-8 carrots
Trim, wash and slice 3-6 stalks of celery

Add all of the above in a large pot with the following:

1 can of cut green beans
1 can of hominy (optional)
1 can of whole kernel corn
1 can of Rio-Tel tomatoes
1 can of green peas (optional)


Place all ingredients in a large pot and cover with water. Bring to a boil, reduce heat and allow to simmer until potatoes and carrots are soft. Salt and pepper to taste. A pan of cornbread and some Tabasco sauce will compliment this soup and liven up the campfire conversation to boot.





Omelet in a Bag
Contributed by Nancy Grant - Lot 91

A simple, rewarding process to feed the masses, first thing in the morning. In advance, and placed in storage containers suitable for ‘display’ the next morning, dice up the following ‘optional’ ingredients:

  • Peppers Green/Yellow/Red
  • Mushrooms
  • Sweet Onion
  • Cheese - Cheddar/Monterey Jack
  • Ham
  • Tomato
  • Hash Browns

At the cook-site, you need the following supplies:

  • 1 large pot of boiling water for every 8 omelettes.
  • 1 Quart Zip lock bags - 1 per customer
  • Plastic forks & plates & paper napkins
  • Salt & Pepper
  • Serving spoons for the ingredients
  • 1 Permanent Marker for every 30 people,
  • Large or X-large Eggs - 2 per customer

At first light, start up the coffee and hot water for Tea/Hot Chocolate. Begin bringing a pot of water to boil. Open and display the `ingredients` buffet-style starting with the permanent marker and 1 quart bags at one end of the line followed by the eggs, ingredients, salt & pepper and the boiling pot(s) of water at the end. Napkins, plastic forks & plates should stay close to the boiling water on a separate serving/pickup table.

The Process:

  1. Take a zip lock bag and write your name on the top, near the zipper.
  2. Crack two (2) eggs only, into the bag. (Garbage bin recommended here)
  3. Add your ingredients of choice.
  4. Zip & shake the bag.
  5. Take ALL the air out of the bag!
  6. Place 6-8 bags into each rolling, boiling, pot of water.
  7. Boil for 13 minutes at sea level.
  8. Contents are HOT! Be careful opening the zip lock bag.
  9. Omelet rolls out of the bag onto the plate. (Garbage bin recommended here)
  10. Compliment the omelet's with pre-cooked bacon hot in a crock pot, toast, Danish, muffins or small croissants.
  11. Fresh or made from frozen orange juice is always appreciated. Leave near the coffee & tea along with plastic cups.

                                     TO TOP



Pumpkin Dessert
Contributed by Pat Dunkel - Lot 62
  • 1 pkg. yellow cake mix (save out 1 cup mix)

  • 1/2 cup margarine

  • 3 eggs (1 to mix)

  • 1/2 cup brown sugar - packed

  • 1-29 oz. can pumpkin

  • 2/3 cup whole milk

  • 1/4 cup margarine

  • 1/2 t. each - allspice, cloves, ginger & salt

  • 1/2 t. cinnamon

  • 1/4 t. nutmeg

  • 1 cup nuts

  1. Combine mix & 1/2 cup margarine. 
  2. Remove 1 cup mix. Add 1 egg to remaining mix & press into a 9 x 13 pan.
  3. Bake 10 min. at 350'  'til puffy.
  4. Beat 2 eggs. Add pumpkin, milk, 1/4 cup brown sugar, spices & pour over crust.
  5. Mix (don't beat) reserved mix with 1/2 t. cinnamon, 1/4 t. nutmeg, 1/4 cup margarine, 1/4 cup brown sugar & nuts.
  6. Drop by teaspoons over pumpkin.
  7. Bake 350' for 45 min. or until set.
  8. Cool. Serve with whipped cream (Cool Whip) sprinkled with nutmeg or cinnamon. Serves 15-20.


                                    TO TOP



Pineapple- Cranberry Squares
Contributed by Wendy Rose - Lot 15


  • 1  (6 oz.) package red raspberry Jello
  • 1 1/4 cup boiling water
  • 1 (20 oz.) can crushed pineapple, undrained
  • 1 (14 oz.) whole cranberry sauce
  • 3/4 cup cranberry juice
  • 1 (8 oz.) package cream cheese
  • 1 cup sour cream  or  Cool Whip

    Dissolve Jello in boiling water.  Stir in pineapple, cranberry sauce and juice.  Pour into 13x9-inch pan and let set.
    Frost with layer of cream cheese, beaten with sour cream until smooth OR frost with Cool Whip. 

                                  TO TOP


Vegetable Medley Casserole 
                                          Contributed by Wendy Rose - Lot 15
  • 1 - 16 oz. vegetable medley (Broccoli, Cauliflower & Carrots)
  • 1 - 10 3/4 can cream of mushroom soup
  • 1 cup shredded cheddar cheese
  • 1/3 cup sour cream
  • 1 2.8 oz. can French Fried Onion Rings
    Thaw Vegetables
    The original recipe did not say to cook or not to cook. I chose to steam my veggie
    before assembling the casserole. 
    Combine soup, 1/2 cup cheese, sour cream and 1/2 can onion rings.

    Add to veggies.  Pour into a 1 quart casserole.

    Bake covered @ 350 degrees for 30 minutes.

    Top with remaining cheese and onion rings, bake uncovered 5 to 10 minutes
    until onion rings browned. 


                     TO TOP



No Bake Energy Bars
Contributed by Ann Hutchinson - Visitor


1 Cup Quick Oats
1/2 Cup Dark Chocolate Chips
1/2 Cup Peanut Butter
1/2 Cup Ground Flax Seed
1/3 Cup Light Agave
1 Tsp Vanilla


Mix all of the ingredients, roll into bite sized balls, and refrigerate.





                           Low Carb Flavored Meringue Cookies
                                   Contributed by Nancy Grant - Lot 91


Makes 4 dozen

1 1/2 teaspoons sugar-free strawberry Jell-o mix
1 cup granulated no-calorie sugar substitute (such as Splenda)
6 egg whites at room temperature
1/4 teaspoon cream of tartar
1/4 teaspoon salt


Preheat oven to 250 degrees F (120 degrees C). Line 2 baking sheets with parchment paper.

Cut about 1/4 inch off a corner of a heavy gallon-size resealable plastic bag, and push a large-size cake decorating tip (such as a star tip) into the opening. The fit should be tight.

In a small bowl, stir the gelatin mix with the sugar substitute.

In a large bowl, using an electric mixer, beat the egg whites with cream of tartar and salt until stiff peaks form. As you beat the egg whites, gradually add the gelatin mixture, about 1 tablespoon at a time. 

Spoon the fluffy mixture into the prepared plastic bag, and gently squeeze and twist the bag to force the meringue mixture to the decorating tip. (Do not seal bag, so that air can escape.)

Squeeze the bag to place golf-ball size dollops of meringue mixture onto the prepared baking sheets. For a decorative effect, twist and lift as you place the cookie on the sheet, to make a pretty shape.

Bake in the preheated oven until the cookies are set and dry, about 1 hour and 30 minutes. Do not open oven door while baking. At end of baking time, turn off oven, open oven door, and allow the cookies to slowly cool in the oven before removing from baking sheets. Store in airtight container.



                                 TO TOP



                                                                      No-Bake Lemon Cheesecake
                                                                               Contributed by Anonymous


  • 1/4 cup boiling water

  • 1 small box (3 oz) lemon sugar-free gelatin

  • 16 oz (2 8o packages0 Philly Cream Cheese

  • 1/2 cup granular Splenda

  • 1/2 cup sour cream

  • 1/4 cup heavy cream

  • Additional 1 cup heavy cream

  • Additional 1/4 cup Splenda


In small bowl, mix lemon sugar-free gelatin with boiling water until fully dissolved.  Set aside.  In a separate large bowl, blend cream cheese with next three ingredients.  Beat until very smooth.  Add gelatin mixture and beat again to thoroughly mix and smooth.  Pour into Pyrex or Corning PAM sprayed pie plate or 8" square pan.  Refrigerate 2-3 hours.

Whip additional 1 cup of heavy cream with sweetener and billow over the top of your cheesecake.  If you like, sprinkle a bit of chopped walnuts or slivered almonds.  Serves 16.

Total Carbs per serving: 1.5   Total  Calories per serving: 90   Total Fat per serving: 7g







                                                                 Drunkin' Grapes
Contributed by Brenda Neil - Lot # 76

  • 8 oz Sour Cream

  • 8 oz Cream Cheese

  • 1 cup Brown Sugar or Splenda

  • 4 Tbsp Bailey's Irish Cream

                       Blend together, add grapes and refrigerate
















                                                             Choco-vocado Gelato Pie
Contributed by Ann Hutchinson - Visitor



1½ cups Raw Almonds
1½ cups Raw Pecans
6 Whole Dates, pitted


3 Avocados
¾ cup Maple Syrup
½ cup Plus 2 Tbsp. Unsweetened Cocoa Powder
1 Tbsp Non-alcoholic Vanilla Extract
½ tsp Cinnamon
½ tsp Sea Salt
Up To 1 Cup of Water To Thin


To make the crust:

Pulse almonds and pecans in food processor until you have created a fine powder. Add dates and
continue to pulse until you mixture holds together when pressed between your fingers. Press mixture into
a 9x9” pie plate and place in freezer while you make the filling.

To make the filling:

Place all of the ingredients in a food processor and process until very smooth. Add small amounts of
water while processing until you have the consistency of slightly thin chocolate pudding.
Spread filling evenly into crust. Place in freezer for at least 2 hours before serving for a rich chocolate
gelato pie, or serve without freezing for a chocolate pudding pie. Whatever you choose, the results are



                                   Low Carb Mexican Beef & Spinach Casserole
Contributed by Pat Dunkel - Lot # 62


Servings: 6       Units: US | Metric

1 lb ground beef
1/2 cup onion
10 ounces frozen chopped spinach (thawed and well-drained)
8 ounces cream cheese, softened
1/3 cup sour cream
2 teaspoons taco seasoning
10 ounces Rotel Tomatoes, drained
1/4 cup canned sliced pickled jalapeno pepper
salt and pepper, to taste


  1. Brown the hamburger and onion; drain fat.

  2. Put in a greased 2 1/2-quart casserole along with all remaining ingredients.

  3. Mix well and bake at 350ºF for about 40 minutes or until bubbly and browned on top.





                                                                 Low Carb Pizza Crust
Contributed by Anonymous


Crust Only:

4 oz cream cheese, softened
2 eggs
1/4 cup parmesan cheese, 1 ounce
1/4 teaspoon oregano or Italian seasoning
1/4 teaspoon garlic powder
8 ounces Italian cheese blend or mozzarella cheese, shredded

Toppings:  Be inventive - this recipe is all about the crust!


  1. Put the softened cream cheese, eggs, parmesan cheese, seasonings and 8 ounces of mozzarella in a medium bowl.  Mix with a spoon until well blended.

  2. Spread the cheese mixture evenly in a well-greased 9"X13" glass baking dish or a 9"X13" rimmed baking sheet, lightly greased, lined with parchment paper (*see note below)

  3. Bake @ 375 degrees for 20-25 minutes or until evenly browned but not too dark.

  4. Let cool on a wire rack.

For best results, leave the baked crust uncovered in the refrigerator for a several house.  This crust can be frozen.


  • Spread sauce and toppings of choice.

  • Bake @ 375 degrees for 15-20 minutes

  • Let stand for a few minutes before cutting

Note: Do not use a metal pan unless you grease the pan well and use parchment paper.



                 Per Serving:  304 Calories; 25 g Fat; 17g Protein; 3g Carbohydrate; 1 Dietary Fiber; 2 Net Carbs





Copyright © SKP KOFA Ko-op Retreat Inc.  All Rights Reserved Site Map Website:  webmaster@kofako-op.com