3 in 1

Three recipes, one delicious, nutritious and healthy meal!


Sloppy Joes on Revolution Rolls with Sweet ‘n Sour Cabbage

We know how hard it is to give up bread. Yet there may be no single step which can do more to improve health. Paul & Shou-Ching Jaminet authors of Perfect Health Diet

Last night’s dinner included, Sloppy Joe’s on Revolution Rolls and Sweet ‘n Sour Cabbage. Dessert, as per usual, 85% dark chocolate.

Before we get to the recipes though, I have to be honest with you. My buns are fluffy and soft. They are a great vehicle for sloppy joe’s, hamburgers, ham ‘n cheese, peanut butter and sugar-free jelly. However, my buns do not taste like buns made with enriched bleached flour (wheat or otherwise). Which I am A-OK with!

Grains are not all they are all cracked up to be. In fact, grains, especially those containing gluten cause inflammation. And we know what happens when inflammation becomes chronic.


Back to my buns! This recipe is a Dr. Atkin’s (the pioneer of low-carb eating) original. It is directly from his 1972 version of The Atkin’s Diet. If you do a Google search you will find tweaks to this recipe. However, I prefer simple and basic.

Dr. Atkin’s Revolution Rolls
Makes 3 Buns (top & bottom) or 6 Halves


  • 3 Large Organic Eggs
  • 3 Tbsp. Organic 4% Cottage Cheese (we like Kalona SuperNatural ~ it’s grassfed)
  • 1/4 tsp. Cream of Tartar


Separate the eggs into two bowls, one with the whites (be careful there is no yolk or shells) and one with yolk. With an electric mixer, beat the whites on high, until frothy. Continue beating and slowly sprinkle in the cream of tartar. Beat until stiff peaks form. Beat the yolks with the cottage cheese for about 30 seconds. Gently, carefully, with a light hand, fold the yolks into the whites. It does not have to be “mixed” but incorporated. Line a cookie sheet with parchment paper and then make six mounds. Bake at 300 for 1 hour. Cool on wire rack.

And because I know someone will ask, I calculated the nutrition information for a whole bun (that is a top and a bottom) = 85 calories, 6g fat, 1g carb, 8g protein


Moving along. We’ve got Sloppy Joe’s to make. I saved you from the grains and gluten with my buns and now I am saving you from SUGAR!

Sloppy Joe’s
Original Recipe found on the Hershey’s website 


  • 1 1/2 lbs. Grass-Fed Ground Beef
  • 1 c. Chopped Organic Onion
  • 1 c. Low-Carb Ketchup
  • 2 Tbsp. Hershey’s Cocoa Powder
  • 1 1 /2 Tbsp. Organic Yellow Mustard
  • 2 1/2 tsp. Chili Powder
  • 1 1/2 tsp. Ground Black Pepper
  • 1 1/4 Celtic Sea Salt
  • 1 tsp. Colgin All-Natural Hickory Liquid Smoke


Brown meat with onion and drain. In a pyrex measuring cup whisk together the remaining ingredients and add to cooked meat until warm.


No good low-carb meal would be complete without some veggies. We went to the Farmer’s Market over the weekend and picked up a head of cabbage for $1. The cabbage family which includes broccoli, kohlrabi, cauliflower, bok choy, Brussels sprouts and chard, is the most important vegetable from the point of nutritional benefits and cancer-fighting ability.

Sweet ‘n Sour Cabbage



In a cast iron skillet add butter and cabbage. On medium-high heat “stir-fry” until cabbage starts to soften (still crunchy). Add vinegar and sweetener and cover until no longer crunchy, about 10 minutes. Season with garlic salt and pepper to taste.

So there you have it!
Three in one.
Low-Carb, Gluten-Free, Sugar-Free and delicous!

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  1. Annette Derksen says

    Am loving your revolution rolls. Have made 5 batches already. Can’ t believe how much better we feel. But having a problem pulling up your recipes.
    Is there a special link I should be using. My husband and I are wanting to try more of them.
    Thanks in advance.


    • vanessa says

      Hi Annette! So glad you are enjoy the rev rolls! They are great. I have recently done a website overhaul, moving from Weebly to WordPress. We are in the final stage of the transition, recipe will be working for you shortly, if not already. You are more than welcome and thank you for visiting HLHT!

  2. vicki says

    Hi Vanessa, I’m really excited to try the rolls, cabbage and the sloppy joe. I’m trying to reinvent myself and take control of my health that will in turn reduce my weight and my familes weight. thank you for helping me with my goal.

  3. Kitty says

    Hello Vanessa,
    I made these rolls and noticed hard bits inside, almost like shards of bones. I know they aren’t egg shells, I was very careful. Plus they were in all 6 buns. I was hoping you could tell me what I did wrong?

    Thank you!

  4. megan says

    These looked like my last hope for some type of rolls. Sadly we are learning to cook traditional foods without wheat, dairy, egg, or yeast (plus some others that are easy to avoid) Do you have any tricks up your sleeve or suggestions?

  5. April says

    Hi, these look really amazing. I’d love to make them for my Mom, but we are dairy free. Do you have a suggestion for a substitute for the cottage cheese? Thanks!

  6. says

    Loved the post Vanessa. Great to see alternative recipes to bread that anyone can make. We’ve shared this on our FB page. Keep up the good work.

    Paul & Roseanne @eatingAtkins

  7. Jen says

    These buns turned out great! Although it only took 25 minutes to cook – I’m not sure why you have a whole hour for cooking time, mine would have burnt to a crisp!

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