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Chocolate chip muffins
Serves:24
CarbsPerServing:3.6 g each, excluding choc chips as counts
vary by brand
Prep Time:10 minutes
Effort:Easy
Ingredients:
12 oz box Atkins Brownie mix
3/4 cup oil
3 eggs1 1/2 cups water
1 cup Atkins Pancake Mix
1/2 cup sugar free choc chips
How to Prepare:
Beat together eggs, oil, water. Add brownie mix, beat on low for 1
minute. Add pancake mix, beat on medium for 2 minutes. Add chocolate
chips and mix well. Divide into 24 paper lined muffin cups. Bake at
400 for 25-30 minutes. Tastes better than Atkins Choc Choc chip
muffins and makes twice as many!
High-rise... Lo-carb Bread
CarbsPerServing:84 total
Effort:Average
Ingredients:
1 1/8 cups water – warm
3 Tbsps olive oil
1 teaspoon salt
3/4 cup wheat gluten flour
1/4 cup oat flour
1/4 cup flax seed meal
1/4 cup wheat bran
1 cup soy flour
1 Tbsp artificial sweetener
1 teaspoon sugar
1 package quick dry yeast
How to Prepare:
IMPORTANT: This is a SINGLE RISE bread.
You can knead the dough by hand (about 10 minutes) or..
place the ingredients (in the same order as listed above) in a bread
machine.
In the bread machine:
Set to Dough setting and stop it after the kneading cycle is
completed. Do not let it rise in the breadmachine.
Remove dough and place in a long narrow oiled bread pan (15” or two
8”), roll it over.
Cover with a clean light cloth and let rise for about an hour or
until at least double, or triple in size.
DO NOT PUNCH DOWN.. (single rise only).
Bake in preheated 375o oven for 40- 45 min
Awesome Mover Muffin
Serves:8 muffins
CarbsPerServing:5 carbs each
Prep Time:5 min
Effort:Easy
Ingredients:
1 scoop choc protein powder
1/4 c oat bran
1 c bran
1/2 c cream1 large egg
1/2 c Splenda
1 tsp vanilla extract
How to Prepare:
Combine all ingredients. Makes 8 muffins. Bake about 15 minutes.
These are short but so tasty, better than a real muffin.
Strawberry Whipped Cream Crepes
Serves:6,10
CarbsPerServing:Total 4.68 Fiber 1.27 Atkins 3.41
Prep Time:10 minutes
Effort:Easy
Ingredients:
Crepes:
2 eggs
1/3 cup heavy cream
1/3 cup water
2 Tbsp. butter, melted
1/4 tsp. salt
1 dropper stevia extract
3 Tbsp. soy protein powderCream:
1/2 cup heavy cream (or more if you like lots of cream!)
1/2-1 tsp. vanilla
1/2-1 dropper stevia extract
1 1/2 cups strawberries, sliced
How to Prepare:
To make cream: beat cream until stiff, add vanilla and stevia to
taste.
To make crepes: whisk together
eggs, cream, water, butter, salt, and stevia until well-mixed. Add
protein powder and whisk until smooth.
Heat frying pan to medium hot, melt a little butter in pan, and pour
in 1/6 of crepe batter, tilting pan this way and that so that batter
spreads out. Cook until top is dry and full of air holes, then turn
and cook
briefly on second side. Remove to plate and set aside while cook
remaining crepes.
To assemble: Place crepe on plate with good side down. Spread with
cream. Top with 1/4 cup
strawberries, and fold top of crepe over cream and strawberries. Top
crepe with dollop of whipped cream
and slice of strawberry.
Pizza Crust - Finally a Winner !!!!
Serves:1 large pizza pan/ 8 slices approx,10
CarbsPerServing:whole pizza crust only - under 10 carbs
Prep Time:20 minutes
Effort:Easy
Ingredients:
1 1/2 c.vanilla
protein powder
1/2 c. soy flour
2 envelops dry italian salad
dressing ( most are 1 c )
like good seasons etc...
2 envelopes sweetener
1 c. water
1/3 c. olive oil
3 T. heavy cream ( 3 c )
1 egg ( 1 c )
1 T basil
1 t cayenne powder
1 T salt
pepper to taste
How to Prepare:
in food processer, add flour,
protein powder, italian seasoning pckgs, salt and pepper, sweetener
and spices. pulse then add water, olive oil, cream, and egg.
chill dough slightly, and i roll it out under plastic wrap to avoid
sticking...
place on oiled pizza pan, and
continue to press out even thinner.... 400 degrees 10-15 minutes...
do not overcook!
**note*** after sampling many
pizza crust recipes for low carb. i find the addition of the dry
salad dressing a nice
change.. it virtually eliminates any unpleasant soy
flavour... top with low-carb
pizza sauce, pepperoni, mushrooms and mozerella and or other
low-carb toppings and rebake till cheese melts.
I Can't Believe It's Low Carb Cornbread
Serves:9,10,10
CarbsPerServing:6.77grams
Prep Time:5minutes plus 25 minutes baking
Effort:Easy
Ingredients:
1/2 cup yellow (SR) corn meal
1/4 cup soy flour (will not taste it in the bread)
1/3 cup Keto or Atkins Pancake /Waffle Mix
1/2 teaspoon baking powder
1/4 teaspoon salt2 packs of Splenda(optional)
3/4 cup grated parmesan cheese(the canned type)
1/2 cup heavy cream
1 cup of water
1 large egg
1/4 cup vegetable oil
How to Prepare:
Preheat oven to 375 degrees. Mix cream and water to make one and a
half cups. Add dry ingredients together. Add egg, oil and cream.
Beat until well corporated. Pour into a well greased 9x9 square pan.
This is the size I used. Guess you could use muffin tins just be
sure to divide total carbs by number of muffins made. Bake for about
20-25 minutes or until toothpick inserted comes out clean. Less
baking time is required for muffins-maybe about 15-20 minutes. This
is so good.
Cheese Bread(and it's great!)
Serves:n/a, CarbsPerServing:1 carb per piece
Prep Time:Less than 20 minutes
Effort:Easy
Ingredients:
1 c. soy flour
1 teaspoon baking powder
1/2 teaspoon salt1 1/2 cups shredded cheddar(sharp is best)
1 slightly beaten egg
1/4 cup cream
How to Prepare:
Sift dry ingredients. Stir in cheese. Combine egg with cream and add
to dry ingredients. Mix very well.
Roll to 8x8 square and cut in 1" cubes. Place on greased baking
sheet and sprinkle lightly with salt. Bake at 350 degrees for 10
minutes.
Bottoms will be crunchy, tops lightly golden.
These are surprisingly good. I cut them in half and buttered them.
Yum!
Might also work for pizza crust if you spread the dough in a pan and
bake it first. It's too soggy if you pile everything on the 'raw'
dough.
But the bread cubes are terrific. If there's a soy taste it's pretty
minimal!
Almond Breakfast Bread Pudding
Serves:2,1
CarbsPerServing:Per serving: 419 Calories (kcal); 41g Total
Fat; (82% calories from fat); 10g Protein; 9g Carbohydrate; 4g
fiber; 165mg Cholesterol; 159mg Sodium
Prep Time:quick!
Effort:Easy
Ingredients:
2 ounces almonds -- ground
1 large egg -- slightly beaten
1 tablespoon flax seed meal
2 tablespoons butter -- melted
4 tablespoons heavy cream
2 each splenda packets
1 dash cinnamon
How to Prepare:
Mix almonds, flax, egg, 1T butter, 2T cream, cinnamon to taste and 1
packet splenda until it makes a paste.
Pour into a small, microwave safe bowl and microwave for approx 1
minute and 20 seconds(1100 watt oven)or until the center puffs up.
Remove and immediately top with remaining butter, cream, splenda and
cinnamon to taste.
*note using 1/2 & 1/2 instead of cream reduces calories to 356 and
does not change carb count.
Yummy Chocolate Pancakes
Serves:Depends on how big you make your
pancakes, I made 3 medium sized ones.
CarbsPerServing:7 carbs
Prep Time:15 minutes
Effort:Easy
Ingredients:
1 egg (.6 carb)
1 packet Splenda (1 carb)
1 scoop Atkins Bake Mix (3 carb)1 scoop Atkins Chocolate Shake Mix
(1 carb)
1 Cup Water
2 Oz Cream Cheese (1.4 carb)
How to Prepare:
Combine all ingredients (I used hand blender) till well mixed. Cook
like traditional pancakes.
Cream Puffs without filling
Serves:1,10,10,1
CarbsPerServing:0
Prep Time:1 hour
Effort:Easy
Ingredients:
- 1/4 cup butter
- 1/2 cup water
- dash salt
- dash baking soda
- 1/2 cup soy protein
powder
- 2 eggs
How to Prepare:
Makes 12 to 15 puffs.
Preheat oven 375 degrees.
Generously grease cookie sheet.
In 2 qt. saucepan, melt butter and water, add salt, bring to boil.
Add protein powder and baking soda. Place on heat till it forms a
hard sticky ball. Add eggs. Mix with mixer on high 5 - 10 minutes.
Drop 1 1/2" drops on greased cookie sheet. Bake at 375 for 35 to 45
minutes.
(Convection oven is best)
Let cool, remove from pan.
Serve as a roll, or stuff with meat salad, or stuff with
artificially sweetened whipped cream, or artificially sweetened and
flavored cream cheese, or even pudding, and if you want, top with
some artificially sweetened sauce.
(My favorite is to serve with roast beef, replacing Yorkshire
pudding, To Die For!!!!)
Mock Danish 2
Serves:7,3,1,8,9
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
3 ounces cream cheese
1 egg2 tablespoons splenda --
or sugar free davinci syrup,
any flavor
How to Prepare:
any desired flavorings
(cinnamon, vanilla,
pumpkin pie spice, lemon
juice, etc.
A good combination is 1 tsp
of lemon juice and 1tsp
vanilla).
Microwave cream cheese to
soften, then mix all
ingredients with a mixer
until smooth. Microwave
mixture until firm at the
outside and soft/runny in
the middle (1:20 at 80%
power in my microwave).
I sometimes stir in 1/4 cup
of frozen blueberries right
before I microwave it.
(Note - I certainly didn't
invent this, but newbies ask
about it frequently, so it
ought to be here. This the
version I make, but many
people tweak the ratio of
cream cheese to eggs up
or down).
Easy Doughnuggets
CarbsPerServing:13g carbs total
Effort:Easy
Ingredients:
1 cup protein powder --
vanilla
1/2 cup atkins Bake Mix
3 each splenda packets
3/4 cup water
1 large egg2 teaspoons vanilla extract
4 tablespoons ricotta
cheese
1/2 teaspoon ground
cinnamon
1 each oil for frying
How to Prepare:
Beat the egg and add the
ricotta, cinnamon and
splenda. Mix into the dry
ingredients to make a
rough dough(not runny, not
cookie dough thick - in
between). Heat 1" of oil in a
non-stick skillet until hot,
but not smoking. Pinch off
about 2T of the dough and
pat into rounds that are
about 1" thick and the size
of a small egg. Gently place
into oil and fry on one side
until golden brown(about 3
minutes)carefully turn and
cook another 4-5 minutes
on the other side. Remove
to paper towels to drain
briefly. Eat as is or make a
mixture of splenda and
cinnamon and shake the
still warm nuggets in it to
coat or make a glaze with
cream cheese, splenda
and cream and ice them.
These are >1g carbs each
without the protein powder
counts and based on 16
doughnuggets per recipe -
adjust and add in according
to the powder you use and
number of doughnuggets
you get from it!
Yield: 16 nuggets
Creme Puffs
CarbsPerServing:10g carbs total
Effort:Easy
Ingredients:
Atkins Diet Revolution Roll
3 eggs -- separated
1/4 teaspoon cream of
tartar
3 tablespoons cottage
cheese
3 packages artificial
sweetener
Filling
1/2 cup heavy cream
2 packages artificial
sweetener
1 teaspoon cocoa powder
How to Prepare:
Atkins Diet Revolution Roll :
Preheat oven to 300
degrees.
Separate eggs. Beat the
whites with the cream of
tartar till stiff peaks
form. You can check this by
inverting the bowl and if the
whites don't
slip, it's ready.
In a small bowl stir together
the rest of the ingredients.
Fold
carefully into the whites
using a rubber spatula.
Spray Pam on a nonstick
cookie sheet. Place the
mixture carefull onto
the cookie sheet, gently
mounding one tbsp. full on
top of the other
until each "roll" is about 2
inches high. Repeat this
until you have 6
piles.
Bake for one hour. Cool.
Filling:
Whip the cream till frothy
and add splenda and
cocoa. This will be
enough filling for about 24
puffs.
Carefully cut a roll in half
and spread with the cream
mixture.
You'll feel like you're in
heaven! and not on a diet at
all.
Cream Cheese Pastry
Serves:5
CarbsPerServing:21g carbs total
Effort:Easy
Ingredients:
Pastry:
3 eggs -- room temp -
reserve 1/2 yolk for filling
1/4 teaspoon cream of
tartar
1/4 cup artificial sweetener
-- heat stable like splenda
1 teaspoon cinnamon
3 tablespoons ricotta
cheeseFilling:
4 ounces cream cheese
1/2 egg yolk reserved from
Pastry
1/4 cup artificial sweetener
1/4 teaspoon vanilla
How to Prepare:
Pastry: Seperate eggs
carefully,reserving 1/2 yolk
for the filling.
Whip whites till very stiff with
cream of tartar.
Mix the remaining yolks,
cinnamon,cheese and
sweetener until smooth.
Fold yolk mixture into
beaten whites and portion
into 6 mounds on a
buttered cookiesheet,make
make an indentation in the
top of each roll to hold
filling.
Filling: Microwave cream
cheese until soft enough to
stir into a smooth pasty
consistency.
Add remaining ingredients
to cream cheese and stir
until smooth. Fill each roll
on the cookie sheet with
filling.
Bake 40 minutes in a 300
degree oven. Bake until
golden
You'll Never Need Another Bread Recipe
Serves:10,-----Select-----,2,10,5,9,3,10
CarbsPerServing:13g carbs total
Effort:Easy
Ingredients:
1 cup 100% soy protein
isolate (0)
2 teaspoons baking powder
6 large eggs
2 tablespoons oil4 tablespoons water
4 tablespoons coconut milk
-- or heavy cream
4 splenda packets
1 teaspoon cinnamon -- or
herb of choice
How to Prepare:
Splenda and cinnamon are
the two ingredients you can
mess around with
depending on the flavor you
want. I added spike
seasoning to mine instead
of the cinnamon, but kept
the Splenda (like sweet
herb bread).
Preheat oven to 350 and
spray a loaf pan with
non-stick spray. Mix all
ingredients until smooth.
Pour into loaf pan and bake
about 15-20 minutes or
until middle tests done.
Cool 5 min in pan. Then
remove from pan and finish
cooling.
NOTES : Counts for soy
protein isolate not included
in totals.
Whole Wheat and Seed Bread (bread machine-Sugar Busters!)
Serves:1
CarbsPerServing:214g carbs total
Effort:Easy
Ingredients:
2 cups whole wheat flour
1/2 cup unprocessed wheat
bran
1/4 cup flax seeds -- roughly
ground -just enough to
break the hulls
2 tablespoons sunflower
seeds
1 tablespoon pumpkin
seeds, roasted1/2 teaspoon salt
1 package yeast -- rapid
rise
1/2 teaspoon Sweet 'n Low¬
sweetener
2 tablespoons olive oil
1 1/4 cups warm water
How to Prepare:
Place ingredients in
machine in order
recommended by
manufacturer. Hold out flax,
pumpkin and sunflower
seeds until almost the end
of the kneading/mixing
cycle.
Add those in when there are
2 minutes left for mixing
before the first rise. Bake on
small loaf/medium white
crust setting.
Unbelievable French Toast
Serves:8,10,10,10,10,10,10,10,10,10,10,8,9,9,10
CarbsPerServing:6g carbs total
Effort:Easy
Ingredients:
1/2 a 3-oz bag
UNFLAVORED pork rinds
2 eggs
1/4 cup heavy cream3 splenda packets
1/2 teaspoon cinnamon
1/2 teaspoon vanilla
How to Prepare:
Crumble pork rinds until the
resemble fine bread
crumbs.
Beat eggs well then mix
with the remaining
ingredients and beat again.
Add crushed pork rinds to
the egg/cream mixture and
allow to sit for 5 minutes.
Mix will thicken to a "gloppy"
phase.
Meanwhile, heat skillet or
griddle with butter or oil,
and when hot, fry pancakes
until golden brown on both
sides. Serve with lots of
butter and low-carb syrup.
If you don't tell someone
who eats them, they will
never have a CLUE that
these delicious french toast
pancakes are made with
pork rinds. THESE ARE
UNBELIEVABLE!! You WILL
be surprised at how
delicious these are!
Tortillas (flat bread)
Serves:8,8
CarbsPerServing:3g carbs total
Effort:Easy
Ingredients:
1 egg -- beaten
2 tablespoon regular pork
rinds ~ crushed very fine --
(2 to 3)
1 tablespoon heavy cream
-- I used half and half
1 tablespoon water1 1/2 cups shredded
cheddar cheese -- (1.5 to 2)
Mrs. Dash to season (I use
both garlic -- and Tomato
and Basil)
and herb
How to Prepare:
Mix all ingredients well, and
let set approximately 5
minutes to thicken. Heat
griddle. No butter or oil is
needed. Spoon a big dollop
onto griddle, and spread
out evenly and thin, then
sprinkle with Mrs. Dash, or
your choice of seasonings.
Brown well on each side.
These make wonderful soft
shells for taco or
quesadillas.
NOTES : Counts for pork
rinds and Mrs. dash not
included in totals.
Sticky Nut Buns
Serves:12
CarbsPerServing:4.2g
Effort:Easy
Ingredients:
3 tablespoons butter
4 tablespoons ricotta
cheese
4 tablespoons cream
cheese
2 eggs
1/4 cup almonds -- ground
into 1/2 cup almond flour
1/2 cup atkins bake mix
1/2 cup protein powder --
plain
1/2 cup vanilla protein
powder
1/2 cup artificial sweetener1 tablespoon baking
powder
1 tablespoon cinnamon
1 tablespoon vanilla
1 cup water (start w/3/4 cup
and see how much -- (more
or less)
you need)
2 tablespoons artificial
sweetener -- 1/4 cup
chopped
** Base:
1/4 cup pecans
12 thin pats butter
How to Prepare:
Preheat oven to 350f.
Spray a muffin tin w/cooking
spray. Place 1 pat of butter
in each, followed
by equal amounts of the
**Base Splenda and
pecans.
IN a large bowl, cream the
butter, cream cheese and
ricotta well. Add eggs
and blend again. Add
splenda and beta again.
Add remaining ingredients
and beat well. This should
be a very thick pancake
type batter.
Spoon into prepared muffin
tin and bake at 350 for
approx 40 minutes or
until nicely browned on top.
**These don't get that gooey
butter/sugar run off that you
get with
traditional sugar. You might
even be able to skip the
splenda in the tins:)
Makes 12
NOTES : Counts for Vanilla
Protein Powder not
included - adjust
accordingly
Sausage and cheese muffins
CarbsPerServing:26g carbs total
Effort:Easy
Ingredients:
1 pound sausage
6 eggs -- separated
1 cup atkins bake mix
1 teaspoon salt1/2 cup mayonnaise
1/2 cup sour cream
4 ounces shredded
cheddar cheese -- or
cheese of choice
How to Prepare:
Pre-heat oven to 375. Pam
spray muffin tin.(you can
use papers, but I hate
the way they stick to
muffin!!)
Crumble and cook
sausage, drain. Seperate 6
eggs. Beat yolks, add 1 c
Bake
mix, salt, mayo. sour cream,
and cheese. Blend with a
spoon. Add sausage.
Whip egg whits untill stiff.
Gently fold whites into
batter. Mix carefully
(so as not to break down
whites completely) Spoon
into muffin tins and bake for
about 30 mins.
Quick Bacon Bread
Serves:7
CarbsPerServing:42g carbs total
Effort:Easy
Ingredients:
2/3 cup soy flour
1/2 cup protein powder
2 large eggs
1 teaspoon baking powder1/2 cup heavy cream
1/4 cup club soda
1 teaspoon artificial
sweetener
1/2 cup bacon bits
How to Prepare:
Mix ingredients thoroughly.
Pour into sprayed loaf pan.
Bake at 375
degrees for 25 min. This
bread is very light and
moist. Enjoy!
Original Atkins Rolls
Serves:10
CarbsPerServing:4g carbs total
Effort:Easy
Ingredients:
4 eggs -- room temp
1/4 cup ricotta cheese1/4 teaspoon cream of
tartar
parmesan cheese -- litlte or
a lot - whatever
How to Prepare:
Set oven to 300
Seperate CAREFULLY your
eggs.
Beat your whites until stiff
peaks form, add cream of
tartar, keep beating till really
stiff.
Mix yolks, and cheeses
together, add a little of your
white to the yolk mixture .
Slowly fold in your yolk
mixture, trying not to break
the whites down, streaky is
okay.
Pour in 6 globs on a greasy
cookie sheet or in a
greased muffin top pan.
Bake for 35-40
Great as a sandwich
holder, weird alone
I use two of these for a
burger instead of slicing in
half, I just can't get good
volume.
Modified Basic Protein Bread
Serves:1
CarbsPerServing:21g carbs total
Effort:Easy
Ingredients:
3 eggs -- separated
2 tablespoons sour cream
2 tablespoons butter --
melted1/2 cup soy flour
1 tablespoon baking
powder
How to Prepare:
Preheat ove to 350. Butter a
glass loaf pan ( Glass is
the best, I have
tried the other kind but they
don't work as good)
Measure out Soy Flour and
baking powder. Stir good
with wire wisk. Set
aside. Put your egg whites
in a separate bowl from
yolks.
Mix the yolks, sour
cream,and melted butter
and beat real good. (Make
sure
butter is not to hot when you
pour in egg and sour
cream).
Beat your egg whites until
stiff but not dry. Add egg yolk
mixture and dry
mixture and beat til just
mixed good, scrapping
sides of bowl. Pour into
bread pan. Bake at 350
Degrees, for 20 to 25
mimutes. This bread does
not rose to
much if any. I usually triple
the recipe and put in 3 pans
and freeze 2
and keep the other in refrig.
Eat with lots of real good
butter.
Note: I only eat this with my
breakfast except
sometimes I have a piece
with
dinner. I just don't like eggs
with out bread. This taste
like corn bread
to me.
Keto Potato Bread
CarbsPerServing:3.5g per slice
Effort:Easy
Ingredients:
8" loaf pan
cup of butter or Betta Butta
1 up of water2 tbsp of half-n-half or heavy
cream
1 Keto Bread Mix
1 Keto Ketato Mix
How to Prepare:
Directions: Preheat oven to
350. Grease loaf pan. Mix 1
can of Keto Bread mix with
6 heaping tablespoons of
Keto
Ketato Mix. Combine water,
butter and cream and mix
with dry ingredients
thoroughly and quickly as
excessive mixing
will reduce rising effect.
Pour into loaf pan and bake
for 30-35 minutes until
golden brown.
Keto Pizza Crust
CarbsPerServing:6g carbs per slice
Effort:Easy
Ingredients:
Standard 12 * pizza pan
Shredded whole milk
mozzerella cheese
cup waterstick butter
can of Keto Bread Mix (1
cup)
1 cup tomato sauce
How to Prepare:
Directions: Preheat oven to
350. Place 1 cup of Keto
Bread mix in a bowl. Melt *
stick of butter and add in
with *
cup of water. Mix
ingredients well to a paste.
Grease pizza pan and add
mix, spreading with a
spoon to the outer
edge. (spreading is quite
easy as you can make the
edges thicker to simulate
crust) Cook for 15 minutes
until
slightly brown. Remove
from oven and add tomato
sauce and cheese. Bake
until cheese is melted and
crust is golden
brown. Cut into 8 slices.
Enjoy!
Ketogenics Bread Cubes
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
ketogenics bread mixno other ingredients
How to Prepare:
Again with the ketogenics
low carb bread mix.
(this stuff is great!!)
Follow instructions on
bag, but set machine
on DOUGH setting.
When cycle finishes,
remove doughand roll
out onto wax paper,
sprinkled lightly with
soy flour. Roll out into a
pretty flat roll (like pizza
dough) cutinto strips
(About 1 1/2 to 2
inches). Place on a
sprayed cookie sheet,
brush with melted
butter or olive oil, and
bake at 400 until
golden (about 15-20
minutes). Let bread
cool. Cut cooled bread
into 1/2 inch cubes,
enough for 10 cups of
bread cubes. Place on
cookie sheetand bake
at 325 for 20 minutes
or until toasted. Set
aside. **You can
bake the bread in the
machine as per
instructions, but the
texture comes out
MUCHbetter if done as
above.
KETO CINNAMON BREAD
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
8 inch loaf pan
1 Keto Bread Mix
1 * cup water
cup of butter or betta butta4 tsps of cinnamon
1 tbsp vanilla extract
6 packets of splenda brand
sweetner or 6 tbsps
splenda granular
How to Prepare:
Directions: Preheat oven to
350. Grease loaf pan. Mix 1
can of Keto Bread mix with
splenda, and cinnamon.
Combine
water, butter and vanilla
extract and mix with dry
ingredients thoroughly and
quickly as excessive mixing
will
reduce rising effect. Pour
into loaf pan and bake for
30-35 minutes until golden
brown.
HUSH PUPPIES
CarbsPerServing:no counts provided
Effort:Easy
Ingredients:
3 Tablespoons Keto Ketato
Mix (2 gms carbs)
1/2 ounce Hot water
1 1/2 Tablespoons Heavy
Cream
2 shakes garlic powder1 shake onion powder
1 teaspoon parmesan
cheese
salt and pepper
Oil for frying
How to Prepare:
Combine all ingredients
well. Mixture will be heavy
like cookie dough. Heat
oil for frying. Form into
small (1/2" - 3/4") balls and
drop into hot oil -
a few at a time. Only takes
about 20 seconds to cook.
Remove with slotted
spoon and drain. Enjoy!
Fluffy Cinnamon Muffins
Serves:10,8
CarbsPerServing:14g carbs total
Effort:Easy
Ingredients:
4 eggs
1/2 teaspoon cream of
tartar
1/4 cup cottage cheese
2 tablespoons soy flour -- or
atkins bake mix, both work
1 tablespoon artificial
sweetener1/2 teaspoon cinnamon
1 tablespoon artificial
sweetener
1/2 teaspoon cinnamon
4 tablespoons butter --
softened
How to Prepare:
Spray a muffin tin with
cooking spray. Preheat
oven to 300. Beat egg
whites with cream of tartar
until stiff. Set aside.
Mix cottage cheese, egg
yolks,1T splenda and
1/2tsp cinnamon until well
blended (can use blender
if desired). Add soy flour /
baking mix & blend well.
Gently fold into egg whites
and spoon into muffin tins
makes 8-10.
Bake at 300f until lightly
browned and springs back
when touched -about 25
minutes.
Mix butter, splenda and
cinnamon well. When
muffins are done and
cooled slightly, spread the
butter mixture over each
one. You could make a
cream cheese frosting
(cream cheese, splenda,
vanilla and some cream
-beaten well) and bake this
in a small loaf pan (4x8?)
and have a cinnamon
coffee cake out of it:)
CRACKERS
CarbsPerServing:52g carbs total
Effort:Easy
Ingredients:
1/2 cup protein powder
1/2 cup soy flour
1/4 cup flax seed -- (already
ground)
1/4 cup sesame seeds --
(already ground)
1/2 cup sesame seeds --
whole
1 teaspoon salt1/2 teaspoon baking
powder
1/4 cup butter
1/4 cup half and half
water -- a little less than 1/4
cup
1 egg
How to Prepare:
Mix the dry ingredients in a
bowl, cut in butter 'til mixture
is crumbly.
Add half&half and egg and
mix to make a stiff dough,
adding water as needed.
Goal here is to make it
pliable but not too sticky.
Knead dough and then roll
out very thin (between
1/8"-1/4"). Cut into squares
or rounds and place on
lightly greased cookie
sheets.
Prick crackers with fork and
bake at 400 degrees for 10
minutes or until lightly
browned.
This made 48 2" round
crackers
Cauliflower and cheese
Serves:6
CarbsPerServing:Per Serving: 288 Calories; 26g Fat (79.0%
calories from fat); 9g Protein; 7g Carbohydrate; 3g Dietary
Fiber; 90mg Cholesterol; 934mg Sodium.
Prep Time:30 minutes
Effort:Easy
Ingredients:
1 large cauliflower, head
1 cup heavy cream
3 ounces cream cheese -- diced small
1 cup shredded cheddar cheese
2 teaspoons dijon mustard
1 each salt and pepper -- to taste
How to Prepare:
Clean cauliflower and chop into small pieces. Boil in salted water
for 5 minutes or until it starts to soften. Drain very well without
mashing.
Heat cream in a small non-stick saucepan. Once the cream starts to
simmer slightly, whisk in mustard and small diced cream cheese.
Whisk until cheese melts, then whisk in the cheddar, salt and
pepper.
Once it's melted and thickened, toss with the cauliflower, spoon
into a microwave safe casserole and microwave on high, uncovered,
for 3-4 minutes until bubbly and the cauliflower is tender. Serve
immediately.
Mashed Turnips with Boursin
Serves:2 portions
CarbsPerServing:about 3
Prep Time:about 10 min.
Effort:Easy
Ingredients:
Turnip, cubed 1 each
Olive Oil 1 tsp
Salt & Pepper to tasteButter 1 Tbsp
Devon Cream (optional) 1 Tsp
Boursin (garlic spread) 1 Tbsp
How to Prepare:
1. Bring water, olive oil, and salt to a boil. Add turnips and boil
until they can be pierced by a knife.
2. Drain off as much water as possible, put turnips back in pot over
medium heat, and carefully cook to evaporate water.
3. Add butter, cream, and boursin and mash well. You will notice the
turnip is watery, but if you evaporated it well, it shouldn't be too
much so that it makes the mashed turnips watery.
4. Season with as much salt and pepper as you like and serve. The
better it is seasoned, the better it tastes, so don't skimp.
Turnips and Onions
CarbsPerServing:unknown
Effort:Easy
Ingredients:
5 turnips peeled and sliced thin
1/4 white onion sliced thin
3/4 stick (6T) butter, melted3/4 c heavy cream
3/4 c chicken broth
1/8 t nutmeg
1/8 t sage
1/8 t garlic powder
1 t salt
1/4 t pepper
How to Prepare:
Toss turnips, onion and butter in a 9x13 pan, cover with foil and
bake 30 mins at 375.Heat throughly on stove remaining ingredients.
Pour over turnips/onions, toss to coat.Sprinkle with 1 c shredded
cheddar cheese.Cover with Foil, return to oven for 30 min,Uncover
add another cup of shredded cheddar cheese and bake uncovered for 20
mins til brown and crusty.
Brussel Sprouts w/ Bacon, Shallots & Garlic
Serves:3 portions,9
CarbsPerServing:about 6.2
Prep Time:about 20 min.
Effort:Easy
Ingredients:
Brussel Sprouts 12 each
Olive Oil 1 Tsp
Bacon, chopped 4 slices
Shallots, chopped 1 TbspGarlic, minced 2 cloves
Butter 1 Tbsp
Salt and Pepper to taste
How to Prepare:
1. Fill a medium-sized pot with water and salt and bring to a boil
over high heat.
2. While water comes to a boil, put bacon and olive oil in a medium
saute pan and slowly render until slightly crisp.
3. Meanwhile, remove any loose leaves from sprouts, trim ends, and
score an X on the bottoms. Blanch in boiling water for 2-4 minutes
(depending on size) until they can be pierced with a knife without
much resistance.
5. Prepare a bowl with ice and cold water. Remove blanched sprouts
from boiling water and put in ice bath to stop cooking (1-2 min.).
Drain and cut into quarters. Set aside.
6. Add shallots and garlic to bacon. Continue cooking over low heat
until softened, 4-5 min.
7. Raise the heat to medium and add brussel sprouts and stir well.
Cook for about 5 minutes. Be careful not to overcook.
8. Season with salt & pepper and serve.
Roasted Rosemary Veggies
Effort:Easy
Ingredients:
Yellow Squash
Red Bell Pepper
Sliced Mushrooms
Chopped Broccoli stalks
Olive oil
Dried Rosemary
black pepper
salt
How to Prepare:
Slice all veggies and place in pan. Coat with olive oil and
seasonings and stir. roast in oven at 450 degrees for 30 minutes.
zucchini stew
Serves:4
Prep Time:15 prep 2hrs cook time
Effort:Easy
Ingredients:
6 small zucchini sliced
1/2 # bacon cut in pieces
1 small onion chopped
1 tsp. celery seed
salt and pepper to taste
1 tbl worstershire sauce
couple dashes of hot sauce tabasco
1 can of tomatoes with the juice
1 small can of v-8 juice
How to Prepare:
in a large sauce pan brown bacon and onion bacon should start to
render but not be fully cooked.do not drain fat add tomatoes with
juice then add all other ingredients and cook on low heat for about
two hours. enjoy
Lo-Carb Spinach Souffle
Serves:6,10,7,10
CarbsPerServing:3.5g each serving
Prep Time:15 minutes
Effort:Easy
Ingredients:
1 16-oz pkg frozen spinach (cooked & squeeze-drained)
1/2 c. sour cream
1 egg
1 c. shredded parmesean cheese1 clove garlic (minced)
salt & pepper
cayenne pepper (if preferred)
How to Prepare:
Boil spinach according to directions on package. Drain and squeeze
spinach well. In large bowl, add spinach, sour cream, egg, garlic,
1/2 c. of the cheese, and salt and pepper. Place in 9x13 glass dish
and top with remaining cheese. Bake at 350 degrees for 25-30
minutes. Let cool 10 minutes before serving. Great with any meat
entree' or served alone.
Spinach Alfredo
Serves:Nutritional info for entire recipe
CarbsPerServing:677 Calories (kcal); 57g Total Fat; (71%
calories from fat); 24g Protein; 28g Carbohydrate; 14g fiber;
132mg Cholesterol; 5429mg Sodium
Prep Time:15 minutes
Effort:Easy
Ingredients:
16 ounces frozen spinach -- thaw and squeeze as much water out as
possible.
1 tablespoon olive oil
1 clove garlic -- minced fine
1/2 cup alfredo sauce -- bottled 2 ounces cream cheese -- diced
small
1 each salt and pepper
1 dash nutmeg
How to Prepare:
Heat oil and garlic in a pan. Add spinach and saute, stiring often,
for about 6 minutes. Add the alfredo sauce and cream cheese, stir
well then cover. Let cook over very low heat for 5 minutes until
it's heated through. Add a dash of nutmeg, then salt and pepper to
taste.
Red Swiss Chard with Bacon
Serves:3 or 4
CarbsPerServing:Don't know
Prep Time:20 - 30 minutes
Effort:Easy
Ingredients:
10 or so stalkes of red Swiss chard
1 small onion
1 tsp balsamic vinegar3 or 4 slices of bacon
black pepper to taste
How to Prepare:
Chop the bacon into small pieces and render in a skillet over low
heat. When nearly crisp add diced onion and black pepper. Gather and
chop the chard stalks into 1/2" long pieces and the leaves into 1/2"
wide strips. When the onion is translucent add chard. Cook the chard
until tender stirring several times. Add vinegar and toss. Serve hot.
mock potato casserole
Serves:2 to
CarbsPerServing:?
Prep Time:20 min
Effort:Easy
Ingredients:
16oz frozen cauliflower
2tbs butter
4 oz cream cheese
1lb bacon cooked and crumbled
8 oz shredded cheddar
thing of green onions chopped?
How to Prepare:
steam or boil cauliflower until totally tender. mash and add butter
and cream cheese. add remaining ingredients, and place in a
casserole dish and bake at 350 degrees for about 30-45 min until
bubbly.
Free Baby Corn
Serves:3
CarbsPerServing:0
Prep Time:open can
Effort:Easy
Ingredients:
Whole Baby Corn in a can.One Can
How to Prepare:
Usually found in the Chinese section in the food store. It's
virtually free with Carb. 3g for 6 cobs. Fiber 4g for 6 cobs. Sugar
0. Add to soups or salads or heat it up
and add butter salt and pepper.
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