Low Carb Biscuits – from Dr. Bill
(modified from Betty Crocker cookbook - any biscuit recipe would work with the proper substitutions)
2 cups 12% non-additive, wheat gluten flour from health food store (24
carb grams/cup)
3 tsp. baking powder
1 tsp. salt
1/4 cup shortening
3/8 cup cream
3/8 cup water (combine cream and water to make three quarters cup "milk"
substitute)
Preheat oven to 450. Mix flour, salt and baking powder. Cut in shortening thoroughly - should resemble meal. Stir in almost all of the milk. If dough is not pliable, add just enough milk to make a puffy, easy to roll dough. (Too much milk makes dough sticky, not enough makes biscuits dry - I used all of it).
Make a ball of dough and place on lightly floured surface. Knead 20-25
times or about one half minute. Roll out dough to about one half inch thickness.
(Note, it takes a little more effort since gluten is a "binder" - just
roll harder). Cut with a floured cutter (a glass rim will work fine) and
place on an ungreased baking sheet. Bake 10-12 minutes or until golden
brown. Betty says this makes about 16 1 and 3/4 inch biscuits.
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Well, here's how I make pancakes:
1/2 cup 0-carb vanilla protein power
1/4 cup nut meal or flax meal
1 tbsp. baking powder
Sweetener equivalent to 1-2 packets (optional, I usually skip it)
1 tsp. vanilla
2 eggs
Water to desired thickness, about 3/4 cups
Mix all ingredients together with a wire whisk or hand mixer. Allow mixture to sit a few minutes. If at the right consistency the mixture will seem pretty thin. Cook on a greased, pre-heated griddle (I just spray the griddle with Pam). Mixture will seem pretty thin and runny when you pour it on the griddle but it puffs up nicely when it cooks. However because it is runny you don't get nice round pancakes, but more irregular shapes. Makes about a dozen pancakes and serves two. The only carbohydrate comes from the flax meal that has 8g carbohydrates per 1/4 cup but also 8g fibre. I don't have the carbohydrate count for nut meal right now. I served them topped with fresh strawberries that have gone through the microwave a bit to create more of a strawberry syrup.
When I am making nut butter I do add a little oil when the butter is
reaching a pretty chopped up consistency. For peanut butter I add peanut
oil, and for almond butter I add almond oil - but you don't have to do
that. Any mild oil should do. I can't remember the exact proportions but
it's about 2-3 tbsp. of oil for a 12-oz bottle of peanuts - so you should
be able to figure out proportions from there.
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Fluffy Pancakes - from Protein Power:
Servings 2
2 extra large eggs
1/4 cup cottage cheese
2 Tbs. cream cheese
Pinch of Equal
3 Tbs. wheat germ
1 Tbs. rice flour or Wondra
1 tsp. baking powder
Pinch of baking soda
* I have also substituted oat bran for the wheat germ and soya flour for the rice flour
Whip the eggs until frothy, add cheeses and beat until smooth. Add sweetener,
and rest of ingredients. Blend. You can do this all in a blender, food
processor, electric beater, or by hand if you have to...
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(1 serving)
Put about 1/4-1/2 cup of frozen blueberries in a small saucepan. Heat
the berries slowly until they burst, and you have a good amount of warm
juice in the pan. Serve warm over pancakes with butter.
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1 stick butter
4 packets sweetener
1 capful maple extract
Whip the butter and add the remaining ingredients. Refrigerate.
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Maple Syrup - from Lynne Axiak
1/2 Cup water
1/2 Cup butter
1 package unflavoured gelatine
1/2 tsp. vanilla
1 tsp. maple extract
1/4 cup sugar substitute [ 6 packets ]
Bring water and butter to a boil. Add gelatine...stir until dissolved.
Remove from heat. Add flavouring, let cool, add sweetener. Cool until slightly
thick. It gels when it cools down, so keep it in a wide mouthed container
rather than a bottle.
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1 tablespoon arrowroot powder
1 cup of water
tiny sprinkle of salt
11/2 teaspoons maple flavoring
1/2 teaspoon vanilla flavoring
1 tsp. Sweetener of your choice, to taste
In at least a two cup glass measuring cup (or other microwave-safe glass container), mix water, salt, and arrowroot powder together till thoroughly blended.
Microwave about 1 minute, or until hot. Stir thoroughly (the arrowroot powder tends to settle at first like cornstarch does) Keep microwaving in one minute intervals, stirring after each, to keep the powder dissolved in the water. Do this until it boils. WATCH CAREFULLY, it can and will boil over!
Remove from microwave, stir again, and let it cool to room temperature. When cool, stir in flavourings and sweetener(s). Pour into a bottle (I used my empty Log Cabin bottle :-)) and refrigerate.
NOTES: This stays together quite well, but still benefits from a little
shake before serving.
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These are a little chewier than a regular popover, but very close to the real thing -- good flavor and a good carb bargain.
13 Tablespoons gluten flour
1/2 cup heavy cream
3/4 cup water
2 tablespoons melted butter
1/2 teaspoon salt
2 eggs
Preheat oven to 450. Then, combine ingredients -- blending very well with a mixer or a whisk -- and pour into muffin tins that each have about 1 tablespoon oil in them. Bake 15 minutes at 450, then turn oven down to 350, bake for 15-20 minutes more. Immediately pierce with fork when you take them out of the oven or they'll get soggy.
Makes 12 at about 2 carbs per popover.
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Strawberry Whipped Cream Crepes
Makes 6 crepes. Surprisingly low-carb, and very delicious. The crepes are about 1 carb per crepe, which makes a single serving about 4 carbs. The best thing is that this does not taste low-carb in the slightest.
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 powder
Cream:
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
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 co ok 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.
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1 cup soy flour
1 cup Splenda
1 to 2 T cocoa, depending on how chocolately you like it
1 ½ tsp. baking powder
1 tsp. vanilla
2 eggs
3 TBLS sour cream
½ c vegetable oil
¼ cup water
¼ cup whipping cream
¼ cup chopped walnuts (optional)
Mix flour, Splenda, baking powder, cocoa and set aside Beat eggs until light yellow in colour, about 2 minutes. Add sour cream, whipping cream and water, and blend until mixed. Stir in flour mixture, with the vegetable oil. Add vanilla, mix until all incorporated. Grease a 9" square pan. Pour batter into pan. Bake at 350 degrees for 20-25 minutes. Serve with Dr Atkins ice cream, whipped cream. Or the following frosting.
Without frosting the whole cake has about 35 grams of carbohydrates.
I like the cake the way it is without any frosting it is very moist. But for real cake and frosting lovers, I developed this frosting for my father who is a diabetic and with a few changes made it for us low carbohydrates eaters.
Optional frosting.
Take 1 and ½ cups of Splenda and place in a food processor. Process
it, until it resembles powdered sugar. Mix in 1 to 2 TBLS cocoa, and set
aside. Take ½ cup of cold butter and beat in a mixing bowl, about
3 minutes. Gradually add the Splenda Mixture. Beat until smooth and spreadable.
If it is a little stiff, add a few drops of whipping cream. If too thin
add a little more processed Splenda. Add 1 t vanilla flavouring. Spread
on cooled cake. Store in refrigerator.
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1/2 cup almond flour
2 eggs - beaten
1/3 cup seltzer water
1 Tbsp. heavy cream
1/4 teaspoon salt
1 packet Splenda or Stevia
Dash of cinnamon
Combine all ingredients and cook on hot griddle.
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4 tbsp. flax seed, ground to a meal
2 scoops protein powder
2 tbsp. ground almonds
3 tbsp. sour cream
3 tbsp. melted butter
1 tbsp. cream
3.4 tsp. baking powder
2 large eggs,
(optional, I added 1 tsp. almond extract)
Preheat oven to 350*. Combine all dry ingredients. In a separate bowl,
combine all wet ingredients. Combine the two. Grease 4 ramekins or muffin
tins. Bake 20-25 min. Cool 5 min. before removing from tins to cooling
rack.
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1/4 cup ground flax seed
1/4 tsp cinnamon
1 TBS chopped walnuts
Pinch salt
1/2 cup water
Cook in microwave 1 minute on High.
Sometimes I add some butter. I use almond milk instead of cream to put
over the cereal. If you don't have problems with soy, you can add 1 or
TBS of TVP for more texture. It’s very filling. Hope this helps.
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4 eggs
1/4 C. soy flour or soy powder
2 Tbsp. water
2 Tbsp. heavy cream
Pinch of salt
3-4 oz. butter
Cinnamon
Lemon extract or fresh-squeezed lemon juice
3-4 packets sweetener
Melt 2 oz butter in a pie plate in the oven while preheating to 425. Mix eggs, cream, water, flour, salt well. Pour mixture into melted butter in pie plate.
Cook at 425 for 8 minutes. Turn down to 275 for 7 minutes. When finished it should look like a great big egg "bowl" with the sides puffed up.
Dot the remaining butter in the egg dish. Lightly sprinkle cinnamon and add 1/4 tsp lemon extract or 1 Tbsp fresh squeezed lemon. Sprinkle 2-3 packets of sweetener over that. Then roll the egg pancake and sprinkle more sweetener and cinnamon on top.
Serves one very hungry person, or 2 not so hungry people.
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1/2 teaspoon polyunsaturated vegetable oil
4 eggs
1/2 teaspoon cream of tartar
1/4 cup regular or low-fat cottage cheese
2 tablespoons soy flour
1 pkg. artificial sweetner
1/4 cup 0-carb egg protein powder, vanilla or plain
2 tbsp. flax meal
1 egg
2 tsp. baking powder
1/4 cup heavy cream (or coconut milk)
1/2 cup water (approximate)
1/2 tsp. vanilla
Pinch of sweetener
Mix ingredients and cook in melted butter on a griddle just as you would
regular pancakes. Entire recipe has 6g carbohydrates and 1g fibre.
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3 eggs
1 cup cottage cheese
1/4 cup Soya powder
dash salt
Beat eggs well. Add cottage cheese and beat again. Add flour and salt.
Mix well. Cook
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4 large eggs
1 cup pecans
1/3 c. water
1/4 tsp. baking soda
1 Tbsp. heavy cream
1 pkg. artificial sweetener (more if you like) 1
Pinch(literally) of double action baking powder
1/2 tsp. cinnamon (or to taste)
Break eggs into blender and pulse until foamy. Add pecans and pulse for 60-90 seconds. Add baking soda to water and stir then pour into blender and pulse again. Mixture will bubble. Add remaining ingredients and blend. Pour onto hot griddle and turn after bubbles form on top of pancake. Makes 8 large pancakes. Serve with cream cheese or sugar free syrup.
Total carbohydrates 7.65g, protein 37.7g,
Per serving carbohydrates 1.91g, protein 9.42g for 2 pancakes
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IndigoSoda’s Sesame Soy "Soda Bread
1 half cup soyquick flour, eight effective carb grams
1 half cup sesame seeds, 0 effective carb grams
1 tsp. baking soda
2 eggs
1 half cup of butter
A litte oil if you like moister breads, maybe one eighth of a cup of
walnut or almond oil
Oven for twenty minutes at 350.
It's filling and very bready, and has kind of a cornbread sesame snack
flavour. Don't add salt, there's enough in the butter and sesame seeds.
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1/4 cup of soy flour
One egg
Add melted butter or another oil until mushy but not too moist. Do NOT use olive oil -- it brings out the bitterness of the soy. About an eighth of a cup. Add salt to taste, but don't overdo it -- soy flour and butter are salty.
Butter a baking sheet and knead it out thin, bake at 350 for twenty
minutes or until the edges are brown. Don't expect a saltine, but they
do satisfy the craving.
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Brenda’s Peanut Butter Cookies
Heat Oven to 375
1/2 cup Chunky-peanut butter (sugar free)
3/4 cup heavy cream
1/2 cup chopped pecans
2 tsp. vanilla
4 packs sugar substitute (I used Splenda)
2 Tbsp. soy flour
1 tsp. baking powder
Spray a cookie sheet with oil substitute. Mix all ingredients in a bowl.
Blend well. Drop on cookie sheet by teaspoonfuls. Bake about 10 minutes.
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LC Donuts – suggested by Desiree
1 Cup Protein Powder **
1/2 - 3/4 Cup water
1 egg
2 tbsp. sour cream
1 tbsp. cocoa OR cinnamon
1/2 tsp. nutmeg
Cooking oil
Heat oil in a fryer. Mix the protein powder, water, egg, 1.5 tbsp. Splenda, sour cream or cream yoghurt, and half a cup of water. If you are making chocolate donuts, add 2 tsp. cocoa powder. If not chocolate, mix in the nutmeg and 2 tsp. cinnamon. You want it the consistency of somewhat sticky cookie-dough, add more water if necessary. Put it aside. Mix together the other 1.5 tbsp. Splenda with 1 tsp. cocoa powder (for chocolate donuts) or cinnamon (for plain) on a large plate.
Shape 12 balls, about the size of a golf-ball. Flatten and poke a hole in the center of each and gently drop it into the hot oil. Cook until golden brown on both sides, remove from oil and roll in the Splenda/cocoa/cinnamon mixture. It may take a little experimenting till you get them the right "flatness" to cook all the way through.
** About protein powder: I have made this with several kinds, and the
best results thus far were with NRG brand, vanilla flavour (red label).
Also, if you don't have Splenda, about 3 packets of AS in the batter and
3 in the dusting should do it.
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1 Cup 100% soy protein isolate
3/4 Cup water (start with a half cup and see if you need more)
1 egg
2 Tablespoons sour cream
6 packets of Sweet N Low or other low carb sweetener
Cinnamon
Mix protein powder, egg, sour cream, 1/4 tsp. cinnamon, 3 packets sweetener and half a cup of water in a bowl. You want a texture that is comparable to cookie batter (you *do* remember what that's like, don't you?!?!?)
If you need more water to get that texture, add more... Depends on how dense the protein powder is. Form a ball in your hand the size of a large egg and flatten it slightly. Fry in hot oil until dark golden brown. Drain on paper towels.
When cooled slightly, put in a large plastic baggie with 1/2 tsp. cinnamon
and 3 Packets of sweetener. Shake to dust the donuts. These
are best when still warm but still very good when cold. Should
yield about a dozen, depending on size. Good with coffee or tea,
and very portable!
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Ricotta Pancakes – from AnnieOops
4 lg. Eggs,
1 c. Ricotta cheese
1/2 tsp. Vanilla extract,
1/3 c. Soy flour or protein powder
1tbsp. Vegetable oil
Pinch of nutmeg
1 packet. Of equal or other as
Mix all and cook like silver dollar pancakes. Makes about 30 pancakes.
Per serving (about 10 pancakes): 7.6 g carb, 17.6 g protein.
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Pancakes/Waffles – from AnnieOops
Mix 3 Tablespoons of 0 carb, any flavour, soy isolate protein powder
with ¼ Cup ricotta cheese, 1 Tablespoon cream, 1 packet sweetener
and 1 egg. Add enough water to thin out batter, keep it kinda thick for
waffles. This makes 2 large waffles with only 1 carb per waffle. Vanilla
is great with syrup, chocolate and strawberry good with whip cream.
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Mix together:
2 large T soy protein isolate powder (0 carb)
2 large T macadamia nut meal,
1/2 t baking powder
1 T splenda,
1 T oil,
1 egg
Add a little cream and some water to make thin enough to pour on hot
waffle iron. When done, put on some butter and sprinkle on Splenda and
cinnamon.
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1 cup grated zucchini
1 Tbsp. grated onion
2 eggs, beaten slightly
Salt, pepper, onion powder, (garlic powder for those who use it)
1/4 cup Atkins Bake Mix (or maybe Soy Flour?)
½ teaspoon Featherweight Baking Powder (0 carbs)
A little water if you need it
Heat oil in big cast iron skillet. Mix all ingredients together in medium sized bowl and drop by heaping tablespoons in hot oil. When brown on one side, turn and cook the other side. Stack on a plate and keep in warm oven 'till whole batch is done.
You can top these with sour cream, or butter, or smother in gravy. Very
low in carbs. I store in fridge, and heat and serve whenever I'm in the
mood. This absolutely satisfied my craving for potatoes...I was such an
addict!
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Flaxseed Pancakes - from Debbie Cusick
1/4 cup 0-carb egg protein powder, vanilla or plain
2 tbsp. flax meal
1 egg
2 tsp. baking powder
1/4 cup heavy cream (or coconut milk)
1/2 cup water (approximate)
1/2 tsp. vanilla
Pinch of sweetener
Mix ingredients and cook in melted butter on a griddle just as you would
regular pancakes. Entire recipe has 6g carbs and 1g fiber. (mixture will
be rather watery, but cooks up okay)
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Dobie's Flax Seed Muffins (WCHLD)
1/2 cup flax seeds (grind in coffee mill) 4.921 carbs (-fiber)
1/4 cup protein powder (if using soy, check label) 0
2 TBL oil (use something healthy...I use grapeseed)
1/4 cup splenda (can substitute other sweetner, but splenda is the
best)
1 beaten egg .61
1 tsp baking powder
1 1/2 tsp banana extract (or flavor of choice)
1/4 tsp salt substitute (gives added potassium)
1 oz chopped nuts (optional, if used, add carbs)
1/2 cup water
Mix the above, let sit for a few minutes to thicken if necessary. Spoon
into 6 non-stick (I spray with pam) muffin tins. Bake 25-30 minutes at
350 degrees. They are just under 1 carb each. Remember flax seeds are also
the highest source of omega oils (higher than fish) which is touted for
preventing certain cancers and lowering cholesterol.
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These look like the top of a hamburger bun and can be used for sandwiches or served warm in a bread basket.
4 eggs, separated
1/2 tsp. salt
2 tbsp. cottage cheese
Spray "pam"
Preheat the oven to 300 degrees. Separate the eggs. Whip the whites with the salt until peaks form. In a separate bowl, mix together the egg yolks and cottage cheese.
Fold the yolk/cheese mixture into the whites, being careful not to overmix or break down the froth of the whites. a few streaks can remain.
Spray a cookie sheet with the PAM, in 6 large circles about the size of a saucer. Mound the batter into 6 equal portions, slightly flattening the top of each mound. Bake at 300* for 30-40 minutes until browned. They will spread and probably touch. Remove from cookie sheet immediately and cool on wire racks.
Can be stored in a zip-loc bag and reheated, but they really are best
served right out of the oven.
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NOTE: The following recipes were all sent in by Desireè. Thanks so much to her for compiling them!
1 cup Chocolate flavour Soy Protein Isolate
1/3 cup Cocoa
1 tsp. baking powder
3 pkg. Sweet-N-Low
2 eggs
1 1/2 tsp. vanilla
1 1/2 tsp. butter extract
1/2 cup coconut milk
1 1/2 cup seltzer water
4 Tbsp. oil
Stir together dry ingredients. Mix together wet ingredients and pour
in to dry ingredients and mix well. Spray coat 18 muffin cups and fill.
Bake 15 min. @ 375.
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1-1/2 oz pecans chopped finely
1/2 tsp. cinnamon
Sweetener
3 large eggs separated and at room temperature
1/4 cup soy flour or protein powder (personal choice here)
3/4 tsp. baking powder
Salt
1/4 tsp. cream of tartar
3 Tbsp. sour cream
3/4 tsp. butter extract
1/2 tsp. vanilla
20 drops bitter almond extract
3 T cold water
Combine pecans, cinnamon, and sugar substitute that would equal to 1 Tbsp. of sugar and mix well. Set aside for toppings. Preheat oven to 325F. Separate eggs. Beat egg whites with cream of tartar until stiff but not dry.
Beat egg yolks till thick and lemon-coloured. To egg yolks, add sour
cream, extracts, sugar substitute to equal to 1/8 cup sugar, and water
and beat thoroughly. Combine soy flour/powder, baking powder, and salt
and sift into the yolk mixture. Stir until combined, and then gently fold
in the egg whites. Grease a muffin or cupcake tin for 8 puffins. Spoon
1 Tbsp. of batter into each greased section. Sprinkle a little topping
mixture over this batter, then spoon remaining batter, dividing it evenly.
Top with remaining nut mixture and bake in preheated oven for 50-60 minutes.
Cool the puffins completely in the pan.
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1 C butter
1 C Splenda
5 eggs
2 C almond flour
1 t baking powder
1 t lemon extract
1 t vanilla extract
Cream butter and Splenda well. Add eggs one at a time, beating after each. Mix flour with baking powder and add to egg mixture a little at a time while beating. Add lemon and vanilla extracts. Pour into greased 9" cake pan and bake at 350 for 50-55 minutes.
Beware - eating too much of this can knock you out of ketosis
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1 cup soy flour
1 cup Splenda
1 to 2 Tbsp. cocoa, depending how chocolately you like it
1 ½ tsp. baking powder
1 tsp. vanilla
2 eggs
3 Tbsp. sour cream
½ c vegetable oil
¼ cup water
¼ cup whipping cream
¼ cup chopped walnuts (optional)
Mix flour, Splenda, baking powder, cocoa and set aside. Beat eggs until light yellow in colour, about 2 minutes. Add sour cream, whipping ream and water, and blend until mixed. Stir in flour mixture, with the vegetable oil. Add vanilla, mix until all incorporated.
Grease a 9" square pan. Pour batter into pan. Bake at 350 degrees for 20-25 minutes.
Serve with Dr Atkins ice cream, whipped cream. Or the following frosting. Without frosting the whole cake has about 35 grams of carbohydrates. I like the cake the way it is without any frosting it is very moist. But for real cake and frosting lovers, I developed this frosting for my father who is a diabetic and with a few changes made it for us low carbohydrates eaters.
Optional frosting
Take 1 and ½ cups of Splenda and place in a food processor. Process it, until it resembles powdered sugar. Mix in 1 to 2 TBLS cocoa, and set aside. Take ½ cup of cold butter and beat in a mixing bowl, about 3 minutes. Gradually add the Splenda Mixture. Beat until smooth and spreadable. If it is a little stiff, add a few drops of whipping cream. If too thin add a little more processed Splenda. Add 1 t vanilla flavouring. Spread on cooled cake.
Store in refrigerator.
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4 eggs
2 tbs. Cottage Cheese
2 packet AS
2 packet Brown Sugar Twin
1 stick butter
1/2 tsp. cinnamon
Separate the 4 eggs. Whip whites with a pinch of salt until stiff peaks form. In mini food processor, blend egg yolks, 2 TBS. Cottage cheese and 1 packet Equal.
Gently fold yolks into whites. Spread into 6 mounds (I flattened them slightly to be more like bread) on greased cookie sheet. Bake at 300 for 30-40 min. I found at 30 min. they were softer and moister inside, I'm thinking with a bit of cocoa we may have chocolate cake?
Meanwhile, soften 1 stick of butter, whip in mini processor with ½ tsp. cinnamon, 1 packet of Equal and 2 tsp. brown sugar twin. Spread on warm "bread".
Makes 6 - 1gram carbohydrate each
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1 cup almond butter
1 cup sliced raw almonds
1 cup pure coconut milk
1 cup shredded unsweetened coconut
3 eggs
1 tsp. coconut or almond extract
Sweetener equivalent to 1/4 cup sugar (optional)
1/4 cup almond oil (or other nut oil)
Mix all ingredients together except the oil. Take oil and put 1 tsp. in the bottom of each muffin cup (12 cups). Then spoon the batter in on top of the oil into the cups. Bake at 400 for 15-20 minutes. Makes 1 dozen muffins.
Each muffin has 7g carbs and 2g fiber - and 6g protein.
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Pam's Chocolate Cake/Muffin/Bar Substitute
Pam says "Believe me when I say you will feel like you're really cheating with this recipe. It can be sliced into bars for protein bars for a snack or breakfast quickie, made into muffins or made in a loaf pan for chocolate cake."
2/3 cup 100% soy protein isolate
3 tablespoons Hershey’s cocoa
3 large eggs
1 teaspoon baking powder
1/4 cup vegetable oil
1 tablespoon melted peanut butter
4 packets artificial sweetener
1/4 cup water
Preheat oven to 325 degrees.
Put dry ingredients in a medium bowl. Mix oil and eggs in separate bowl. Melt the peanut butter and drizzle over dry ingredients. Add oil & eggs and stir with a fork until blended. Add water a couple tablespoons at a time and fold with rubber spatula until you have a smooth but thick pasty consistency. Pour into either a loaf pan or muffin tins and bake for approximately 15 minutes.
**Important: the amount of water can vary for a number of reasons...humidity in your area, consistency of your soy powder, etc. If you need more water or less water, it doesn't matter as long as you get the results you want.
For variations, try adding some walnuts, almond extract or melt a combination of peanut butter and cream cheese for icing!! Or drizzle some Howard’s pancake syrup on top.
Total carb count for this recipe is 20 grams. Cut up into 4 bars and
you have a 5 carb snack or breakfast substitute that has lots of protein!
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Rusty's Chocolate Torte (Original Recipe)
4 extra large eggs (Total 2.832 grams carb)
Artificial Sweetener to replace 3/4 cups sugar
1 cup pecans (Total 21.706 grams carb/ 9.044 fibre)
1 teaspoon vanilla extract (0.531 grams carb)
2 tablespoons flour (Total 11.92 grams carb/ 0.42 fibre)
2 & 1/2 teaspoons baking powder (3.185 grams carb)
3 tablespoons unsweetened cocoa powder (Total 7.77 grams carb/4.32
fibre)
Place eggs and sweetener in blender & run at high speed for about 45 seconds.
Add the remaining ingredients IN THE ORDER LISTED ABOVE. Blend
at high speed for 2 full minutes.
Pour batter into greased 9" round cake pan and bake at 350 for about
20 minutes, or until a toothpick inserted in centre comes out clean.
Total carb count for whole cake: 47.944
Total for whole cake with fibre subtracted: 34.16
*NOT including anything for artificial sweeteners. Add accordingly based on your sweetener of choice.
Variation:
Substitute 1 Tablespoon of Espresso Powder or instant coffee for one of the tablespoons of cocoa for a mocha taste. Substitute walnuts if you prefer them to pecans. Substitute soy flour if you must, but I've no idea what that would taste like.
Serving suggestions:
Rusty's Chocolate Torte (the short version)
4 extra large eggs
sweetener to equal 3/4 cups sugar
1 cup pecans
1 tsp vanilla extract
2 Tbs flour
2.5 tsp baking powder
3 Tbs cocoa powder
BLEND (in blender) eggs and sweetener for 45 seconds. Add other ingredients IN THE ORDER LISTED. Blend 2 minutes.
POUR into greased 9" round pan. Bake at 350 for 20 minutes or
until toothpick comes out clean.
Additions and comments:
POUR cream and espresso into a saucepan. Scald (heat to just before boiling) Remove from heat. Strain. Add chocolate, vanilla, sweetener and salt. Pour over dessert
4 extra large eggs (Total 2.832 gr. carb)
Artificial Sweetener to replace 3/4 cups sugar
1scant cup slivered almonds (Total 15 gr. carb/ 9 fiber)
1 teaspoon vanilla extract (0.531 gr. carb)
1 scoop Optimum Nutrition Egg Protein Powder (0 carbs)
2 & 1/2 teaspoons baking powder (3.185 gr. carb)
2 tablespoons softened butter (.2 carbs)
I used my food processor for this, but I think the blender would work well too. I just hate to clean my blender. <g> Grind up the almonds, add eggs, butter, sweetener. Mix. Add vanilla, protein powder and baking powder. Run processor until the mix looks like thick pancake batter. Spray a pan with vegetable oil spray (I used a 11x7 pan so I could cut squares. A 8" square or 9" round should also work) and bake at 350 for 12 to 15 minutes. (It's cooked when firm to the touch, shrinking from sides of pan, and toothpick inserted in the middle comes out clean.)
I shortened the baking time and added the butter to increase the "moistness" of the cake. I think the almonds may produce a drier product than the pecans in the original recipe. I also used liquid saccharin without the bitterness that comes from using it with cocoa. But I am accustomed to saccharin - so YMMV. Other sweeteners will need to be counted in the carb count.
Total count for the entire cake 21.748 carbs, 12.748 with fibre deducted.
Now, I was thinking this could be used as shortcake with strawberries and cream. Or a "Jello" cake, where you poke holes in the cake and pour on Jello. Or melt some of Lynn's chocolate on the top to ice it. Lots of ideas.
Do store this in the fridge. I had some chocolate torte get "fuzzy"
after a couple of days at room temperature. I guess no sugar = no
preservative effect.
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First frost the top of the torte with a batch of Lynne’s chocolate made
with 3x the cream (I use sour cream, tangy and cheaper). After it firms
up slice the torte into two thin LAYERS. Now pour sugar free cherry Jell-O
onto both half (the cut sides) till they saturate. Refrigerate. Before
serving, spread the bottom half with whipped cream, reassemble top half.
This will definitely cure any dryness complaints about the torte.
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3 cups plain protein powder
1 1/8 cup water
1 teaspoon lite salt
1 egg
2 tablespoons oil
1 1/2 teaspoons yeast
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Mix:
2 heaping tsp. of 0 carb protein powder
2 heaping tsp. of ground flaxseed,
1/2 tsp. non aluminium baking powder,
1 tbsp. Splenda
1 egg
A little cream or milk mixed with a little water
1 tbsp. oil.
Cook on hot waffle iron, put on butter, and sprinkle on Splenda and
cinnamon. Promise you, it will hit the spot! Have a couple
fried eggs on side to top it off!
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1/2 Cup of Atkins Bake Mix
1/2 teaspoon each of: salt, pepper, garlic, Italian seasoning (Or Oragano
if you dont have Italian)
1 Egg
1/3 Cup of whipping cream
1/3 to 1/2 Cup of water
Put all ingredients (begin by adding only the 1/3 cup of the water to see how much you will need) into a mixing bowl and thoroughly mix with electric mixer. This batter should be THIN - Runny like the consistency of Maple syrup - NO thicker or it won’t work right! Adjust by adding more of the water as needed to achieve this.
Now, take your pizza pan and HEAVILY grease it with SOLID shortening (NOT oil or butter!). Using a spatula to get it all, scrape all the "batter" onto the pizza pan and tilt pan around letting the batter run to the edges of all sides covering the bottom of the pan.
Now bake it like this at 400 degrees for about 7 min or so. Look at
it, and when the edges get brown and it’s looking done pull it out and
carefully grasp the edges and FLIP IT OVER. This should go in one quick
movement and in one piece if you greased enough! Bake for 3 min more
and pull it out. Now add 1/2 C of Ragu pizza quick sauce and cheese
and whatever toppings you want! and turn the oven down to 350 degrees and
bake your pizza for about 10 – 12 minutes (until the cheese is bubbly and
lightly brown.
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Take 2 eggs, and beat them well. Add a little water to thin them
out. Add cinnamon and nutmeg and beat well again. In a separate
bowl, take half a package (or so) of warmed cream cheese (nuke it for a
few seconds), and add sweetener and vanilla... as much as you see fit,
but 3 or 4 packets of nutrasweet do fine for me, plus about a teaspoon
of vanilla. Melt some butter in a large omelette pan and pour in
the egg mixture. Tilt the pan so it's nice and thin. You’re
not making a real omelette here, more like crepes. When it's set,
spoon the cream cheese mixture in the centre. I add a sliced strawberry
or two. Fold the sides of the "crepe" over the centre and place on
a plate. I swear - it's almost as good if not better than the real
thing. =)
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Lemon Pancake – posted by Jamie
Pinch of salt
4 eggs
1/4 cup soy flour (I prefer the milder taste of soya powder)
2 tbsp. heavy cream
2 tbsp. water
3-4 oz. butter
Cinnamon
Lemon extract or fresh-squeezed lemon juice
3-4 packets sweetener, or Splenda to taste
Preheat oven to 425. Melt 2 ounces butter in a pie plate in the oven. Blend together the eggs, cream, water, soy flour, salt. Pour mixture into the melted butter in pie plate. Cook at 425 for 8 minutes. Turn down to 275 for 7 minutes. When finished, it should look like a great big egg "bowl" with the sides puffed up.
Dot the remaining butter in the egg dish. Lightly sprinkle cinnamon and add 1/4 tsp. Lemon Extract or 1 Tbsp. fresh squeezed lemon juice
Sprinkle 2-3 packets of sweetener over that. Then roll the egg pancake
and sprinkle more sweetener and cinnamon on top
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Oona’s Brazil and Pecan Nut Bread – posted by Alicat
Here it is, the incredibly delicious nut bread recipe first posted a year ago to the low-carb group. Makes a wonderful breakfast food for all of you who are sick of eggs. BUT - each slice is 5.3 carbs (1/8 the total recipe) so don't eat the whole thing at once, okay?
Pre heat oven to 350 degrees.
Ingredients:
2 eggs
1 cup heavy cream
1 tsp. vanilla extract
1 stick (1/4 lb.) butter
1/2 cup pecan nuts, which after measuring you then grind down into
a coarse flour (I put them in a heavy plastic bag and jump on them - exercise
and cooking, just that easy!)
1/2 cup brazil nuts (as with the pecans) (you can have a few extra
nuts, don't worry about being so precise!)
1 scoop (1 ounce) soy protein powder (NOT soy flour!)
1 tsp. baking powder
1/2 cup unprocessed bran (Quaker makes a good one)
1/2 cup (or even a little less - I usually use 1/3 cup) Sugar Twin
(haven't tried it, but I suppose you could use Splenda)
Mix the eggs, cream and vanilla. Melt the butter in a saucepan and mix that in. Mix in the rest of the stuff. Pour into a loaf or round pan that is liberally coated with butter. Bake about 40 minutes (but test at 30 in case your oven is a hot one!) - should have brown edges and a toothpick inserted in the middle will come out mostly dry.
Total carbs (run through Netzer) is: 42.4
Per serving (8 pieces): 5.3
Extremely good reheated!
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Low-Carbohydrate Cream-Cheese Frosting – from Jeri Vondera
4 oz. cream cheese
1/2 cup heavy cream
3 packets of sweetener ( I used 6 Splenda tablets)
1 scoop of vanilla flavoured protein powder (I used Optimum Nutrition
Vanilla Egg Protein)
Mix. Makes enough to frost 18 cupcakes. You may want to
add a little more cream or more protein powder to get the right consistency.
Use with any low-carbohydrate muffins or cakes.
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1/2 cup gluten flour
1/2 cup regular flour
2 eggs
1/2 cup heavy cream
3/4 cup water
1/2 teaspoon salt
2 tablespoons melted butter
Preheat oven to 450 degrees.
Mix together first 6 ingredients plus 1 tablespoon of the melted butter with a mixer. Don't overmix. Take remaining 1 tablespoon of melted butter and divide it among the 6 cups of a popover pan (or muffin pan) to coat inside of each cup. Pour the batter into the 6 cups, dividing as evenly as possible (in my popover pan the cups are almost full -- in a muffin pan I think they will be completely full).
Put pan in middle of oven and bake for 20 minutes at 450 degrees, then turn down oven to 350 degrees and bake another 10 - 15 minutes until nicely browned.
Each popover is large, and has 5 grams of carb. Tastes great hot
out of the oven served with butter.
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Cheryl's Special Lo-Carb Bread for the Bread Machine
Put ingredients into bread machine chamber in the following order:
1 3/4 c. warm water
1 egg
2T. softened butter
1/4 c. heavy whipping cream
1 c. vital wheat gluten
1 c. Fearn soy powder
1/2 cup soy protein isolate
1 cup soy flour
1 t. salt
2 packets of Splenda
1 cup wheat germ
1/2 c. flax seed meal
1 1/2 T. active yeast
Bake according to manufacturers directions for regular crust bread. During the later part of the kneading cycle you may sprinkle 1 TBS sesame seeds over the surface of the flour ball. Makes approximately 20 thin slices at around 2.7 carbs each piece.
VARIATIONS:
Homemade Tortillas – posted by AnnieOops
These are 4 carbs each - for if you are really ambitious and want to make them right away and can handle a teeny bit of flour-- (approximately 2 tsp. per tortilla)
1 Cup soy protein isolate (unflavoured),
½ Cup almond flour, or ground almonds
½ Cup all purpose or whole wheat flour (the creator says their
efforts to not use SOME white flour haven't been successful)
1 tsp. salt
½ tsp. baking powder
1 tbsp. oil,
½ package sweetener
Enough warm water to make a consistency like cookie dough--at least
1 cup.
Mix dry ingredients together and add oil and water. (can use food
processor if you have one, or, by hand will work too). Knead about
3 minute and separate into 12 balls. Dust counter and rolling pin
with extra soy protein isolate as often as you need to keep the dough from
sticking. Roll each ball as big and thin as you can....shoot for
about 8" across. Place in ungreased frying pan preheated to medium
heat. Cook until brown spots appear, turn and cook other side.
Repeat till all are cooked. Put in plastic bag while still slightly
warm to keep them nice and soft and store in fridge. Each one
has 4 carbs. Fry each in oil to crisp if you are going to make tacos or
taco salad with them!
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Low-carbohydrate Pasta – from Anna and Dawn
(posted by Elizabeth)
1/2 cup protein powder
1/8 cup gluten
1 tablespoon soy flour
Dash of salt
1 egg
1/8 cup water (may vary)
Mix first 4 ingredients together, then add egg and water. Mix
to together to get a bread type dough. Roll out and cut into strips, like
fettuccini, or pinch off into little pieces. Drop into boiling water.
Let boil about 1-2 minutes. (not too long or it may get gummy)
Drain and top with favourite sauce. I like to use the
Five Brothers Alfredo Sauce.
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Melissa’s Fabulous Brownie Recipe
1 Cup Atkins bake mix (at least its good for something!)
1 egg
1 Cup veggie oil
1 Cup water
1/2 Cup cocoa
1 tsp. Vanilla
Sweetener of your choice (I used 12 packets equal)
Beat all together and put in baking dish sprayed with Pam or greased bake at 350 for about 10 min - top will be cracked and be slightly gooey inside, makes a big pan!
OR, to h*ll with the oven... beat it up and grab a spoon...*grin feel free to tweak. I was thinking maybe protein powder instead of Atkins? To save on carbohydrates?
Adaptations by Martha:
First off, using half protein powder and half Atkins bake mix really did reduce the nasty taste of the bake mix. However, I think it made the finished product drier, next time I'm going to use 1 1/4 cups of water rather than 1 cup -- the batter was very stiff, nearly the consistency of frosting!!
Secondly, I'm going to use another egg, to add moistness and give a more custardy texture to the batter (and hopefully to the finished product).
Thirdly, I might try using chocolate extract rather than vanilla.
The brownies weren't quite chocolatey enough for me, but I didn't want
the extra carbs of dumping in another 1/4 cup of cocoa.
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4 large eggs
2 tbsp. oil
1/2 c soy protein powder OR 1/4 c soy protein powder + 1/4 c vanilla
whey protein powder
2 packets Splenda or Sweet-one
1/2 tsp. cinnamon
1 tsp. baking powder
1/2 tsp. salt
**1/4 c ground almonds/ 1/4 tsp. almond extract
Variation
1 T melted butter
3-4 packets sweetener
1 tsp. cinnamon
Beat eggs and oil. Mix dry ingredients and blend into egg mix. Spread batter into square cake pan sprayed with non-stick spray. Bake 8-10 min @ 350 until set.
Brush top with melted butter and sprinkle with sweetener/cinnamon mix.
Total carbs for basic recipe=9
Make adjustments for any additions.
Experiment! I think this could be the basis for many tasty changes!
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Diva’s Flourless Chocolate Cake
10 oz. Bittersweet Chocolate, chopped
3/4 cup unsalted butter cut into pieces
2 teaspoons vanilla extract
5 eggs at room temperature
Sweetener to equal 1 cup of sugar
6 tablespoons heavy cream (or more if desired) more sweetener
Place a rack in the middle of the oven Heat oven to 350. Line a springform
9" diameter by 3" with parchment. In heavy saucepan over medium low heat,
combine chocolate and butter and stir until smooth. Remove from heat and
whisk in vanilla. Combine eggs and sweetener and beat until three times
the volume, fold in with chocolate. Pour into spring form. Bake 45
minutes until top forms a crust. Press the top down and let cool. Run a
knife around edges to loosen cake. Top with sweetened whipped cream. Serves
12.
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1/4 cup soy flour
3/4 cup wheat flour
1 T active dry yeast
1 tsp. sea salt (optional)
1 cup milk or water (warm)
1 tsp. honey (I used 1 packet Splenda)
1 tsp. vegetable oil (optional)
Dissolve yeast in warm milk. Add remaining ingredients. Mix well, cover and set in warm place for 1 ½ hr. Bake in a hot oiled waffle iron (for waffles). I just spread it on a 12" pizza pan.
By my calculations:
My soy flour was 8g - 4g fiber = 4 g carbs for 1/4 soy flour
My wheat flour was 22g -4g fiber = 18g carbs x 3 = 54g carbs for wheat
flour, which brings the grand total to 58g carbs for the whole pizza crust.
7.25 grams per slice (I got 8 slices out of the recipe) of course you
have to add carbs for your pizza sauce and toppings.
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Almond Butter Spongecake - from Orit in Israel
Serves: 1
1 egg, separated
1 oz almond butter 1.2
1 tbsp. heavy cream (coconut milk would probably work just as well)
1/2 tsp. vanilla extract
1/8 tsp. stevia powder (or sweetener equivalent to 1 tbsp sugar - up
to 1.5gm carb)
Mix egg yolk with all the other ingredients to make smooth batter. Whip egg white until stiff. Gently fold whipped egg white into batter. Pour into small (3"x5.5") loaf pan lined with baking paper (or greased, I suppose). Bake at low temp (160 C, or 250 F) for 25 minutes.
Nutritional information for entire recipe: carb 2.5gm, calories 315, fat 26gm, sat. fat 7gm, protein 14gm.
Orit’s Variations on an Original Theme:
16 tbsp. (1 cup) wheat gluten flour
2 tbsp. flax meal
3 egg yolks
1/2 cup heavy cream
1/2 cup water
1 tsp. salt
Pre-heat oven to 350. With a hand mixer, blend all ingredients until smooth. It will become a bit "gluey", but this is normal. I use a 12 serving cupcake baking tin, but you can use a 6 serving muffin tin for larger biscuits. Spray with non-stick cooking spray and fill. Bake for 35 to 40 minutes or until nicely browned.
Entire batch is 20 carbs.
More Biscuit, Breads and Cakes
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