:)
"Breads and Muffins"
High fiber bread
2 SCOOPS PROTIEN POWDER
2 T GROUND FLAX SEED
1 t. baking powder
2 T GRATED PARMESAN
2 T OIL
2 T CREAM
1 EGG
SOME WATER TO THIN IF NEEDED
2 T SPLENDA...OPTIONAL
MIX BUT NOT TOO MUCH. Now....for the hard part. YOU NEED A SNACKSTER TO COOK IT! You know...one of those hot sandwich makers. Now...what is really good is to put a small sausage in them, some cheese, and dip in hot spagetti saucein bottom then add extras and pour on rest. They sure are a great bread sub and about 0 carbs. I think we could make these desserty too. You probably could get a snackster from a thrift store. You might want to double that recipe. NLFRYHOVER. Jan's note: you could just fry this in a hot buttered skillet, I think, if you don't have a sandwich maker.
Chewy Bread For A Bread Machine
from Jan (that blonde)
2 cups vital wheat gluten
1 package active dry yeast
1 cup warm water (comfortably warm on your wrist, not hot)
1 egg
2 tablespoon butter
1/2 teaspoon salt
2 tablespoons Splenda
I dumped it all in my bread maker, and let it knead the dough. It did not rise much during the resting time, but as it baked, it rose so much it pushed the top of the bread maker up a little bit. If I made this same recipe again, I would take it out of the bread machine after kneading and divide it into two small loaf pans to rise and then bake in the oven. It made a beautiful brown loaf, but did fall somewhat as it cooled. About 5 grams of carbohydrate per thin slice.
Grainy Bread For A Bread Machine
from Jan (that blonde)
1 cup vital wheat gluten
2 cups whey protein powder, unflavored
1 cup wheat bran
1/2 cup pecan meal
1 teaspoon salt
1 package dry yeast
1 egg
2 tablespoons Splenda
1 3/4 cups warm water (warm to your wrist, NOT hot)
*Optional: one half cup sunflower seeds, or flax seeds
I dumped it all in the bread machine. It came out a dark, chewy, dense bread. It does not rise as much as the pure gluten bread recipe. It reminds me of a seven grain bread we used to buy. *Note* This type of bread contains no artificial preservatives, and should be refrigerated for longer "shelf" life. You can make this recipe without a bread machine, but the more gluten in the recipe, the harder the dough is to knead. It starts to fight back.
Variations: You might like a teaspoon of vanilla flavoring, or possibly banana flavoring, and maybe even a little cinnamon or allspice, and a bit more Splenda for a sweeter bread.
Beth's Bake Mix
1 cup soy flour
2 cups soy protein isolate
2 TBSP baking soda
1 teaspoon salt
2 tablespoons Splenda
Sift together: Then store and use as you would Dr. A's. It's much cheaper . . . and things come out about the same. Beth in Georgia
"Red Lobster" biscuits
1 cup bake mix
1/2 stick butter (1/4 cup)
1/2 teas salt
1 teas garlic powder (or less, we like garlic)
3/4 liquid (I used half cream, half seltzer)
about 3 ounces shredded cheddar (I used sharp)
3 TBSP sour cream
Mix the dry ingredients. Cut in butter until crumbly. Stir in liquid and sour cream. Add only enough liquid to make it mixable and spoonable. Add cheese and mix. Spoon onto cookie sheet and bake at 375 for 15-20 minutes - or until done! Beth in Georgia
Alkins Revolution Rolls
*Jan' Variation*
3 eggs, separated
1/4 tsp. cream of tarter
2 tbl. sour cream
3 tbl. cream cheese
Heat stable artificial sweetener equivalent to 1/4 cup of sugar
Separate eggs, and then whip the whites until very stiff with the cream of tartar. Mix the remaining yolks, cream cheese, sour cream, and sweetener until smooth. Fold yolk mixture carefully into beaten whites and portion into 6 mounds onto a buttered cookie sheet. Bake at 300 degrees about 30 minutes, until light brown. Store immediately in a plastic bag in the refrigerator for tender soft rolls. The original recipe calls for cottage cheese instead of the sour cream and cream cheese, but I think the sour cream and cream cheese makes a smoother combination. Do be careful not to break down the whites when blending in the yolk mixture. It's okay if the whites are streaky with the yolk mixture, but the whites have to be stiff to make the rolls puffy when they bake. I usually double the recipe, and it makes enough rolls to last me about a week. I often get more like 14-15 rolls, depending on how well the whites are whipped.
Cinnamon Cheese Danish Atkins Rolls
Pastry portion:
3 eggs, separated (reserve 1/2 yolk for the filling)
1/4 teaspoon cream of tartar
Heat stable artificial sweetener equivalent to 1/4 cup of sugar
1 teaspoon cinnamon
3 tablespoons ricotta cheese
Separate eggs, reserve approximately 1/2 a yolk for the filling, and then whip the whites until very stiff with the cream of tartar. Mix the remaining yolks, cinnamon, ricotta cheese, and sweetener until smooth. Fold yolk mixture into beaten whites and portion into 6 mounds onto a buttered cookie sheet. After mounding onto the cookie sheet, make an indentation in the top of each roll to hold the filling.
Filling:
4 ounces of cream cheese
1/2 egg yolk (reserved from pastry portion)
1/4 cup Splenda (or equivalent heat stable artificial sweetener)
1/4 teaspoon vanilla
Microwave cream cheese until soft enough to stir into a smooth pasty consistency (15 seconds perhaps?). Add the remaining ingredients to the cream cheese and stir until smooth. Fill each Atkins Roll on the cookie sheet with the filling. Bake for 40 minutes in a 300 degree oven. (yours make take a bit longer.) Bake until golden. These are absolutely delicious! For the total recipe, I come up with a carb count of about 20.5, or about 3.5 per roll. Terry Ross
Cranberry Orange Bread
3/4 cup soy protein isolate
1 teaspoon baking powder
1/2cup Splenda
1/4 cup cranberries, finely chopped
3 whole eggs
1/2 cup oil
1/4 cup water
1 teaspoon orange extract
1/2 teaspoon vanilla
Mix dry ingredients. Stir in cranberries. Mix oil, water, eggs, and extracts. Add to dry ingredients and stir with for or spatula until well blended. Add more water if needed to get a smooth, thick, passty consistency. Pour into loaf pan, bake 20-25 minutes at 350 degrees. Contains no preservatives, so eat within 2 days or keep refrigeraated. I like this heated in the micro wave for about 30 seconds, topped with a little softened cream cheese, sprinkled with a packet of Equal.
Rani's Biscuits
Preheat oven to 425 degrees.
Whisk together to aerate:
1 cup plain protein powder (I use MLO Hi-Protein brand)
1/2 teaspoon baking powder
1/4 teaspoon salt
Cut in until dispersed and about the texture of corn meal:
3 tablespoons butter
Add in:
1/4 cup sour cream
2 tablespoons cream
2-4 tablespoons water (will vary according to the brand of protein powder you use and the humidity)
Stir with a light touch until the dough forms a ball. About 30 seconds should do it. Lightly "flour" or counter or pastry board with protein powder. Pat the dough out to about a 1/2" thickness (for shortcake) or 1/4-1/3" thickness for biscuits. Cut out with a glass or biscuit cutter. Bake on a greased cookie sheet for 10-12 minutes, or deep fat fry and sprinkle with Splenda or Brown Sugar Twin. 24 grams carbohydrates for the entire batch. By Rani Merens
Cheese Crackers
3 oz. cream cheese (3g)
3 oz. cheddar cheese (3g)
1 egg (.6g)
1/4 cup Atkins baking mix (3g)
1/2 t. salt (0g)
paprika
Beat cream cheese, cheddar, egg, ABM, and salt together in a small bowl. Chill dough. Shape mixture into walnut sized balls. You should get 24. Place on well-greased cookie sheet. Gently flatten with hand. Sprinkle with paprika. Bake at 375 for 15-20 minutes or until slightly browned. Total carbs for the recipe = 10 Carbs per cracker = .42g
LC Corn Bread
1 cup butter, softened
2 packets Splenda
5 eggs at room temperature
1 1/2 cups almond flour
1/2 cup hazelnut flour
1 teaspoon baking powder
2 teaspoons butter-flavored extract
Preheat oven to 350 degrees. Cream butter and Splenda well. Add eggs one at a time, beating well after each addition. Mix almond and hazelnut flours with the baking powder. Add dry ingredients to the egg mixture a little at a time, beating continuously all the while. Add butter flavoring. Pour into a greased 9-10" springform pan or a 9" round cake pan. Bake at 350 degrees for 50-55 minutes. Makes 12 servings @ 5.5 carbs each.
Monterey Cheese Crisps
1 pound Monterey jack cheese (I like one with hot peppers)
cayenne pepper
1/4 teaspoon garlic powder
Cut cheese into 1/4 inch slices. Place slices 3 inches apart on a non stick baking sheet. Sprinkle with cayenne and garlic to taste. Bake at 400 for 10 minutes, until golden brown (THESE WILL SPREAD.) Watch closely. Remove from pan and cool on paper towels. Stores well in airtight container.
Orange Zucchini Nut Bread
2 cups shredded unpeeled zucchini
2 eggs
1/2 cup oil
1/3 cup heavy cream
1/4 cup water
1/4 teaspoon unsweetened orange Kool Aid drink mix
1/3 cup Splenda
1 tablespoon liquid sweetened (Sweet'N'Low)
1 1/2 cups vanilla whey protein powder
3 tablespoons high gluten flour
1/3 cup oat flour
2 teaspoons baking powder
1 tablespoon grated orange peel
1/2 cup chopped walnuts (optional)
Mix Kool Aide in 1/4 cup water. Combine zucchini, eggs, oil, cream, and orange water. Stir to mix. Add Splenda, liquid sweetener, whey protein powder, gluten flour, oat flour, orange peel, baking powder, and walnuts. Mix until just moistened. Pour into a greased bread pan. Bake at 350 degrees for 40-45 minutes. Cool 5 minutes on a wire rack, then take the loaf out of the pan to completely cool. Yield: 1 loaf @78 grams carbohydrate for the whole loaf.
Pumpkin Bars
3/4 c. almond flour
3/4 t. salt
1/2 c. baking soda
1/2 t. nutmeg
1/2 t. cinnamon
2 eggs
1 c. brown sugar twin
2/3 c. canned pumpkin
1/4 c. cooking oil
1/2 c. chopped nuts
In bowl beat eggs and brown sugar twin. (Splenda may be substituted) Add oil and mix until combined. Then add the sifted dry ingredients together with the pumpkin and nuts. Pour in 1/4 sheet (12" x 8") greased baking pan. Bake at 350 degrees for 30 minutes. Cool. 5 minutes. Remove from pan and cut into 2" x 4" rectangles. Frost, if desired. Cream cheese sweetened with brown sugar twin or splenda. You could add some cinnamon to the frosting, too.
RANI'S ZUCCHINI DINNER MUFFINS
MIX TOGETHER:
3/4 CUP UNFLAVORED PROTEIN POWDER (I USE MLO, WHICH IS A SOY/WHEY BLEND OR TRADER JOE'S SOY)
1 MEDIUM ZUCCHINI, GRATED, DRAINED, AND PATTED DRY
1/4 CUP GRATED PARMESAN CHEESE
1/2 TSP BAKING POWDER
1/4 TSP SALT
ADD IN:
1 EGG
2 TBSP SOUR CREAM, CREAM OR SOY MILK
1/2 CUP (OR MORE IF NEEDED) CHICKEN BROTH
2 TBSP OIL OR MELTED BUTTER
PINCH OF GARLIC POWDER OR MINCED GARLIC
MIX LIGHTLY, ONLY AS MUCH AS YOU NEED TO LIGHTLY BLEND. BAKE IN PAM-SPRAYED FOIL MUFFIN LINERS IN A 400* OVEN FOR ABOUT 15-18 MINUTES OR TILL TOPS ARE LIGHTLY BROWNED. By Rani Merens
SPICE MUFFINS (thanks to SLPWENDY for this recipe!)
3/4 C. SOY FLOUR
1/2 C. + 1T. WATER
1 T. BAKING POWDER
1/4 TSP. NUTMEG
DASH SALT
1 1/2 TSP. BUTTER
3 EX. LARGE EGGS
1 1/2 TSP. VANILLA
1/4 C. HEAVY CREAM
SWEETENER TO = 6 T. SUGAR (I USE ABOUT 5 SWEET N LOW AND 3 EQUAL - I LIKE IT SWEET)
PREHEAT OVEN TO 400. COMBINE SOY, BAKING POWDER, AND SALT; SET ASIDE. BEAT EGGS THOROUGHLY, THEN ADD CREAM, WATER, NUTMEG, EXTRACTS, AND SWEETENER. SOMETIMES I JUST USE WHATEVER SPICES I HAVE -CINNAMON, CARDAMOM, ALLSPICE. SIFT IN SOY MIXTURE AND BEAT TILL SMOOTH. TEXTURE IS VERY THIN, ALMOST LIKE THIN SOUR CREAM, SO DON'T PANIC! GREASE 12 MUFFIN CUPS OR USE PAPERS. DIVIDE BATTER INTO TINS, AND TOP WITH EXTRA SWEETENER AND CINNAMON IF DESIRED (I DO!). BAKE 17-20 MIN. OR UNTIL DONE. STORE IN PLASTIC BAG WHEN COOLED, IN THE FRIDGE. GREAT REHEATED IN THE AM IN THE MICROWAVE WITH A THICK PAT OF BUTTER OR CREAM CHEESE. MAKES 12 @ 2.6 G CARB EACH
Cheese Popovers
1 cup almond flour
1/2 tsp salt
1 cup cream
2 eggs
1 tbs butter, melted
1/4 cup shredded cheddar cheese
Combine all ingredients except cheese. Beat at medium speed with an electric blender until smooth. Stir in cheese. Heat a well greased muffin pan at 425 degrees for 3 minutes or until very hot. Spoon in batter, filling 2/3 full. Bake at 423 degrees for 15 minute, reduce heat, bake at 350 degrees for 25 minutes or until golden brown. Serve immediately. Yield 8 popovers. from Mmookey
CHOCOLATE MUFFINS
1 cup soy flour
1 cup Splenda
2 eggs
� cup cold butter, cut into pieces
1 tsp. baking powder
1 tsp. ground cinnamon
2 Tbls cocoa
� cup heavy cream
� cup water
� cup chopped walnut meats (optional)
Mix flour, Splenda, baking powder, cinnamon, cocoa in a medium bowl. Add eggs, cream, water, and butter. Beat with a mixer until blended, about 2-3 minutes. Grease or line 12 muffin cups with papers. Divide the better between the 12. Bake at 375 degrees for 15 minutes. Store in refrigerator. Great reheated in the microwave with a pat of butter. With the walnuts each muffin has about 3 1/2 grams of carbohydrates.
Egg Noodles
2 eggs at room temp, separated
1/4 tsp Krazy Mixed Up Salt
3 Tablespoons butter
Melt butter in a cookie sheet that has sides. Beat whites with salt until very stiff. Beat yolks with a fork and fold into the whites. Spread egg mix on the cookie sheet and bake at 350 for 10 minutes, or until slightly browned. When cool, slice in strips and use in soups. Total grams 1.2 Grams per serving .6. From the original Dr. Atkins book
CREAM CHEESE BUTTER-NUT BARS
2 1/2 CUPS ALMOND FLOUR 42.5 GMS
4 OZ. CREAM CHEESE 4 GM.
1/2 CUP BUTTER 0 CARBS
FLAVORING AS DESIRED
3 HEAPING TSP. SUGAR TWIN 3 GMS.
MELT BUTTER AND CREAM CHEESE. ADD SUGAR TWIN AND FLAVOR AS DESIRED.ADD NUT FLOUR AND STIR. PLACE IN SMALL, SHALLOW GREASED PAN, PAT TO DESIRED DEPTH. CHILL AND CUT INTO DESIRED PIECES. FREEZE IN BAGGIE. CARB GMS.=50 10 BARS = 5 GMS 20 PIECES = 2.5 GMS. I USED THE RASBERRY TEA FLAVOR CRYSTAL LIGHT (AGAIN, NEED TO USE IT UP. LESS THAN 1 TSP.) A NICE NUTTY SNACK BAR. NAN (ALIAS MS. MAGOO)
Low carb French toast comes from Judilee!
1 whole egg
1/4 cup heavy cream
1/2 tsp vanilla
sprinkle of cinnamon
1 teasp of SPlenda
1 cup pork rinds, crushed finely
Combine all ingredients except pork rinds. Beat well. Add the pork rinds. The rinds soaked up the mixture and I fried it up like a patty in some butter, flipped it and browned the other side. Served with DaVinci Maple Syrup it was FANTASTIC!! This does taste like french toast. With a side of bacon and a couple eggs it was a very large dinner. 3 carbs
Susan's Basic Protein Bread
3 eggs, separated, room temperature
2 tablespoons sour cream
2 tablespoons butter, melted
1/2 cup soya powder
1 tablespoon baking powder
1/3 cup splenda
2 dashes cinnamon
Preheat oven to 350 degrees. Beat egg whites until stiff. Using same beaters combine egg yolks with all other ingredients (in a different bowl). I beat well, seems the bread comes out better the longer I beat this mixture. Fold egg yolk mixture into egg white mixture. (It is okay not to completely blend it all - streaks of white can remain). Put into a buttered bread pan and bake at 350 degrees for 50 minutes or until golden. Store in the refrigerator. Notes: I use a 5" x 2 1/2 x 2" bread pan. This way the loaf comes out looking just like a loaf of bread. And I only bake for 35 minutes. I have used a regular sized bread pan and cooked it for 50 minutes however at 50 minutes it is really dry. And in a large bread pan - it comes out flat and thin. Sometimes I add a couple teaspoons of vanilla protein powder or whatever I feel like adding extra. The recipe is very forgiving. Guaranteed, by adding the splenda you will find that the bread is not only tolerable but you will look forward to the sandwiches you can make. (Dr Aitkin's bread with a twist) The recipe is originally taken from the DANDR 1997 issue. He does not however put in the splenda or the cinnamon. (you will get 16 slices to the bread).
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