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Banana Almond Cake

Banana Almond Cake

I developed a tasty almond cake that has since become a base for many other cake variations over the 10 years I have been low carbing.  It’s somewhere between pound cake and classic Banana Bread.  This cake is REALLY good!   The lecithin is a texture enhancer and can be obtained at most health food stores and various places on-line like Netrition.com.  This recipe is not suitable for Atkins Induction.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in the cookbooks! Order the complete 10-volume set and get deep discounts over single volume purchases.  Order your at Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

1 ripe banana, mashed

½ c. CarbQuik Bake Mix

1 c. almond flour

4 T. lecithin granules (or 2 T. glucomannan, or 2 T. xanthan gum)

1 tsp. baking powder

1 c. granular Splenda

5 eggs

1 stick butter

4 oz. cream cheese

2 tsp. vanilla

DIRECTIONS:  Bring eggs, butter and cream cheese to room temperature.  Beat them with electric mixer or food processor until smooth.  Add mashed banana & vanilla.  Add remaining ingredients and stir well with spoon.  Pour into greased deep round cake pan.  Bake at 350º for 45 minutes-1 hour (ovens vary, mine took 55 min.).  Toothpick/knife test at center to be sure it’s done.  Cool before cutting and  serve.  As with all non-sugar baked goods, store in the refrigerator.

NUTRITIONAL INFO: Serves 10, each serving contains:

187 cals, 15.9g fat, 8.5g carbs, 4g fiber, 4.5g NET CARBS, 7.43g protein, 146 mg. sodium

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Although a traditional Turkish treat, they make something similar to this meat-filled flatbread in several Middle Eastern countries.  The seasoning used varies from country to country.  This dish is often served at Ramadan when the feasting begins.  Classically, it is made with wholewheat flatbread dough, but mine is made with my Mozzy Dough to keep it lower-carb.  I just chose spices and herbs reminiscent of our days in Teheran, as my Mom didn’t bring a recipe for this dish back to The States.   The chosen seasonings here are typical of many Middle Eastern recipes.  My husband ranted about this at lunch today! 

This recipe is not suitable for Atkins Induction as the dough has a small amount of flour product in it (Carbquik).   Although this is a main course, it can be served in smaller portions as a pizza-like snack.  It is substantial enough to require a plate, fork and knife to eat, however.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volumes 8-10 are almost exclusively comprised of my recipes with some new creations by famed Chef George Stella and Jennifer Eloff as well.  Order your copy (or any of our  cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

½ recipe my Mozzy Dough

8 oz. lean ground beef (or lamb, for more authentic version)

2 oz. onion, finely chopped

15 cherry tomatoes (or San Marzano minis), chopped

3/4 c. parsley, chopped

¼ tsp. each: dried mint, dried fenugreek leaves, my Baharat Spice Blend

¼ tsp. each salt and coarse black pepper

DIRECTIONS:  Make the Mozzy Dough per that recipe’s instructions, reserving half the dough for another use.  It freezes well in a plastic baggie.  Roll the dough into a fat canoe shape about 12″ x 7″ on a parchment lined sheet pan.  Set aside.

Preheat oven to 375º.  Brown the beef (or lamb) in a skillet with the onion.  Add the parsley and all seasonings listed above.  Cook over medium-high heat for a few minutes to tenderize the onions.  Remove and spoon evenly into the “canoe” of dough, leaving a good inch of dough free of filling.  Sprinkle the chopped tomatoes on top.  Fold the uncovered dough up over the meat to create the sides of the “canoe”, pinching the pointed ends together with your fingers to help maintain the “canoe” shape.  Traditionally, they sprinkle sesame seeds on the sides of the “canoe” dough before baking but I did not, as the hubs isn’t fond of seeds on/in breads.    Pop into 375º oven for about 20-25 minutes or until begins to brown.  Remove from oven and cut into four equal portions.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

316 calories, 23.5g fat, 12.17g carbs, 6.2g fiber, 5.97g NET CARBS, 24.424 g protein, 476mg sodium

Asian Cabbage Salad

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This was our lunch today.  I love this recipe in the summertime!  So easy to throw together for lunch without heating up the kitchen.  To clear out the last of some Tahini I had on hand, I added it to the dressing this time and that is the dressing in the picture.  It was good, but since I don’t usually do this, I have calculated the nutritional info below without the tahini.  Despite the small amount of tahini (sesame seeds, not acceptable until OWL) each serving would get, I think you could enjoy this on Induction without doing irreparable damage to your weight loss program When I have a little leftover cooked chicken or steak, I like to add it to the top of this salad to make it a complete meal.  But this salad is delicious without any meat at all!  :).

Our latest volumes are selling fast! What are you waiting for? Volume 8, 9 and 10 are almost exclusively comprised of my recipes! Included are some tasty new creations of my dear friends George Stella and Jennifer Eloff. Special complete set pricing going on right now. Hurry and place your order today for one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had a chance to try a recipe or two, do stop by and leave a review at Amazon here.

INGREDIENTS:

2 T. lime juice

2 T. rice vinegar

2T. + 2 tsp. sesame oil

1 tsp. hot sesame oil

3-4 drops liquid sweetener

3 T. low-sodium soy sauce

1 tsp. minced fresh ginger

6 c. shredded Napa cabbage

1 c. chopped fresh cilantro

1 shredded carrot

½ fresh jalapeno, seeded, sliced in small julienne strips

OPTIONAL:  2 T. peanut butter added to dressing (not calculated in below).  Leftover cooked steak (or chicken as shown above).

DIRECTIONS:  Whisk first 7 ingredients together in a small bowl for the dressing.  Set aside.  Shred/slice napa cabbage and place in large bowl.  Add grated carrot, cilantro and julienned jalapeno.  Toss well and plate servings.  You can alternately so plate directly in layers on each person’s plate if you prefer (what I in the photo above).  If adding any meat, sprinkle in equal amounts on each serving.  Provide dressing in individual small cups for each person to add as they please.

NUTRITIONAL INFO: Makes 4 large servings, each containing approximately:

95 calories, 3.6 g  fat, 2.9 g  protein, 13.5 g  carbs, 5.0 g  fiber, 8.5 g  NET CARBS, 350 mg sodium

Einkorn Soft Pretzels

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I can’t take full credit for this recipe.  My inspirational recipe was Maria Emmerich’s “Healthified Sub” recipe. I changed the water, added yeast for flavor and of course, added some Einkorn flour.  Oh, I also reduced the salt.

Man, the house smells like a bakery while these are baking…..you know that smell!  These rose nicely, have a chewy crust and have a very nice texture inside, as you can see in the photo  above.  They have the mouth feel and taste of real yeast bread, perhaps a wee bit more firm and “elastic”, but not unpleasantly so.  These were simply DELICIOUS!!  I got 8 pretzels from this recipe.   Being made with psyllium, these are VERY filling. 🙂

It goes without saying this recipe, with a bit of flour, is not suitable until you reach the grains rung of the Atkins carb reintroduction ladder in  Pre-Maintenance or Maintenance.  I order my Einkorn Flour from JovialFoods.com.  I order my NOW psyllium husk powder from Netrition.com.

If you want a lower carb bun, either reduce the Einkorn flour, or I just make Maria’s bun as her recipe is written (no Einkorn flour at all), but I would still add the yeast and pinch of sugar, as that adds a lovely yeast taste and aroma to these buns.   As you can see by my picture, I’m not as talented with “shaping” pretzels as some. LOL  Must work on that.  But the dough is somewhat difficult to work with.  sounds like a good excuse to me.  🙂

Get our latest LOW CARBING AMONG FRIENDS cookbooks! What are you waiting for? Volume 8, 9 and 10 are almost exclusively comprised of my recipes! Included some tasty new creations of my dear friends George Stella and Jennifer Eloff. Special complete set pricing going on right now. Hurry and place your order today for one or more of our cookbooks at https://amongfriends.us/sale.php or at Amazon. After your book(s) arrive, and you’ve had a chance to try a recipe, do stop by and leave a review at Amazon here.

INGREDIENTS:  

1½ c. almond flour

5 T. psyllium husk powder (I use NOW brand; ABSOLUTELY DO NOT USE  KONSYL BRAND!)

2 tsp. baking powder

¼ tsp. sea salt

1 tsp. dry yeast

¼ c. Einkorn Flour (for gluten free version, substitute either 1/4 c. certified gluten-free oat flour or  Jennifer Eloff’s Gluten Free Bake Mix)

Pinch sugar (consumed by yeast)

2½ T. apple cider vinegar

3 egg whites

1 c. boiling water

OPTIONAL:  1 egg white to glaze tops for a sheen.  Coarse-ground sea salt (I used Himalayan Pink Sea Salt).

DIRECTIONS:   Preheat oven to 350º.  Line a sheet pan with silicone sheet or parchment. Mix all the dry ingredients (including yeast) in a medium mixing bowl.  Stir well to be sure it is uniformly mixed.  Boil water.  Mix the egg whites and vinegar in a small bowl with a fork and add all at once to the dry ingredients.  Stir quickly with the fork, to make a thick dough.  Pour the 1 c. boiling water over the dough all at once and using the fork, stir quickly into a smooth mixture.  Now, using a rubber spatula and continue to stir quickly and fold as it thickens up.   Scoop out about 1/3 c. dough, roll on a silicone sheet into a 1/2″ “rope”.  Shape your pretzel, making two rings with a twist in the middle.  Repeat for other 7 pretzels. Place on the parchment/silicone lined pan fairly close together and pop into preheated 350º oven for a total of 45 minutes. If using egg wash, remove pan at 30 minutes cook time,  beat 1 egg white with 1 T. water and brush tops.  Sprinkle with coarse cracked salt.  Pop back into the oven and finish baking for about 15 minutes longer or until as brown as you desire.  Cool on pans before eating, as centers seem somewhat pack-y and “wet” if you don’t wait.  🙂

NUTRITIONAL INFO:   Makes 8 pretzels, each contains:

154.4 cals, 10.6g fat,12.6g carbs, 6.98g fiber, 5.62g NET CARBS,6.53g protein, 193 mg sodium

 

 

 

London Broil

London Broil

Shown with Garlic Herb Butter.

When you want to tenderize a tougher cut of meat, like flank steak or London Broil, you have to marinate it to loosen up those meat fibers a bit.  This is one of my favorite steak marinades to use on London Broil.  If you can’t get flank or London Broil, use a piece of lean chuck roast. The flavor on the outer crust of meat is just divine.  The longer you marinate the meat, the more tender the meat will get.  Marinating all day long is preferred, but a minimum of 4-5 hours is a must lest you end up with a very tough, difficult to chew experience.  This recipe is suitable for all phases of Atkins provided those still on Atkins Induction sub in some beef broth for the red wine.  It’s also delicious with my Garlic Herb Butter.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8 is almost exclusively comprised of my recipes with some new George Stella and Jennifer Eloff creations.  Order your books from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

3 lb. piece of London Broil or flank steak

½ clove garlic, minced

1½ tsp. tomato paste

½ c. red wine (or beef broth if still on Induction)

¼ c. low sodium soy sauce

2 T. balsamic  vinegar

1 tsp. Worcestershire sauce

DIRECTIONS:  Coat the meat with the black pepper and set in a glass or plastic marinating pan.  Add the remaining ingredients, stirring in the tomato paste well until it is evenly distributed in the liquid.  Using a basting brush, drizzle the marinade over the meat and place marinating pan in the refrigerator.  Marinate for at least 4 hours to all day long, drizzling over the meat carefully hourly.  Turn the meat once or twice while marinating.

When ready to cook, prepare a hot charcoal fire.  Lift meat out of marinating pan and discard the marinade.  Place meat directly over the hot coals and grill for about 8-10 minutes on a side or until it reaches your desired stage (around 8 minutes per side for medium rare; around 10 for medium as shown).  These two cuts of meat are really too tough to cook them well done.  Just being honest.  Serve with a nice salad or your favorite green side dish.  This is delicious with compound butter, if you have a favorite recipe.  Here’s the one I used tonight:  Garlic Herb Butter.

NUTRITIONAL INFO:  As the marinade is discarded, a firm count per serving is difficult to arrive at.  No more than 1 T. is consumed on the meat surfaces, if THAT much.  1 T. marinade contains around 1.27 net carbs, so that is what is added to the serving below.

NUTRITIONAL INFO:  Serves 6-7 people nicely (maybe 8), so each serving of meat with 1 T. marinade contains around:

297 calories, 12g fat, 1.3 carbs, 0 fiber, 1.3 NET CARBS, 44 g protein, 101 mg sodium

Southern Fried Chicken

Southern Fried Chicken

My husband asked me to come up with a “real” skillet-fried chicken recipe that would allow us to not break the bank on carbs.  I gave it a try, but since I haven’t been pleased with any of the low-carb fried chicken recipes I’ve encountered to date, I wasn’t too optimistic about outcomes.

You regular readers know how I hate to stand over a hot skillet of grease to fry anything.  I invariably get popped with hot grease and get burned, thus all the oven-fried recipes on my website.  But I will traditionally fry chicken!

I wasn’t sure what to begin with, but remembered reading a recipe somewhere on the web for a coating that used whey protein powder, so I decided that would be my foundation ingredient.  To that I added crushed pork rinds for crunch and a touch of oat fiber for a flour-y taste.  BINGO!  The resulting coating was very close to my old high-carb flour coated chicken.  I was astounded!  And being the gravy hound that I am, you’ll be happy to know that the browned coating skillet bits make excellent cream gravy!

I’m so pleased with this recipe!!  Great flavor!  Crispy!  Until you try this one, you just won’t believe it tastes just like your Mom’s flour- coated chicken!  A real winner!!!  And it’s great leftover, cold, right out of the fridge!!  Hubby said this was the best low-carb fried chicken I have cooked in my 10 years of low-carbing! My heretofore popular Oven-Fried Chicken, although very good, is just not the same as this classic Southern Fried Chicken, ya know?

A couple reader testimonials: 

This is the most amazing recipe! I have used low carb diets for the last 12 years or so, and the one craving that I have never been able to satisfy was Southern Fried Chicken. Being a Southern boy, this was a staple every Sunday after church in my house. This recipe tastes EXACTLY like my mother’s fried chicken. I used Quest multi-purpose powder left out the oat fiber which essentially makes it zero carbs. My whole family loved it including my 80 year old mother and 5 year old son! THANK YOU!!!!

Peggy this was awesome. I made it with your oven fried okra. It was a bit of prep and work and I was nervous that it if my family didn’t like it, I would have put in a this time and effort for nothing. That was most definitely NOT the case though. It was perfection. I remember in my pre-low carb days trying to make fried chicken and honestly, it was never as good as this. My 2 picky boys loved it so much. They begged for me to start making it at least once a month. The okra was also so good and crunchy. I thank you so much for making recipes that really help a family of low carbers stay satisfied.

In order for this to be suitable for Atkins Induction, you’ll technically should omit the oat fiber.  As I can’t know how you cut up your chicken, or what size pieces you tend to eat, I can’t really provide nutritional stats for the entire final meat dish.  Instead, I am providing nutritional info for 1/10 of the coating, as it was just enough to coat 10 pieces of chicken: 2 legs, 2 thighs, 2 wings and 4 pieces of breast as I cut them into halves to speed cooking time.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS.  You’ll LOVE these delicious recipes by famed Chef George Stella, renowned low-carb cook Jennifer Eloff and myself.  Order a complete set for besst discounts, or individual cookbooks from Amazon  or our direct order site: amongfriends.us/order.php.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

INGREDIENTS:

3/4 c. plain whey protein

1 c. crushed pork rinds (about 2 oz.)

1 T. oat fiber (omit if on Induction or for gluten-free version)

1 tsp. my Seafood Spice blend (or seasonings of your choice)

½ tsp. onion powder

½ c. Parmesan cheese

1/8 tsp. coarse black pepper

2 large eggs

¼ c. heavy cream

¼ c. water

½-3/4″ deep hot oil (I used palm shortening) in a large 13-14″ skillet

DIRECTIONS:  Measure out and mix all dry ingredients in a paper bag by shaking well.  In a large bowl, whisk the eggs, cream and water together.  Toss in the pieces of cut up chicken into the egg wash and turn several times to well coat each piece.   Pick each piece of meat out of the bowl and drop into the bag of seasoned “flour” and when you have 3 pieces in the bag, holding the top closed, shake the bag to coat the chicken.  Don’t put more than 3 pieces into the bag at a time or they will not coat well.

Heat 3/4″ deep oil over high heat.  Place the pieces closely together.  If you’re creative, you can get an entire chicken in a 14″ skillet.  Lower heat to medium-high so larger pieces don’t over-brown before done. Repeat the coating process with the remaining pieces of chicken.  I was only able to fry 8 pieces of chicken in my largest skillet at a time, so I saved the wings for last as I knew they would cook quite fast.  Brown the chicken well on one side disturbing as little as possible.  Turn pieces of chicken over carefully to brown the second side.   When brown and done (about 30 minutes) remove to paper toweling to drain.  Finish cooking the remaining pieces if you were unable to get them all in your skillet.   Serve at once with your favorite sides.  I served mine with steamed cauliflower I topped with cheese and chives.

NUTRITIONAL INFO:  Makes enough coating for 10 pieces of chicken.  Numbers are for the coating only.  Be sure to add in the info for the chicken piece(s) you eat!  1/10 batch of the coating contains:

113.4 calories, 7.26 g  fat, 1.72 g  carbs, 0.53 g  fiber, 1.19 g  NET CARBS, 12.8 g  protein, 209 mg sodium

Blueberry Coffeecake

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A yellow cake recipe of KevinPa on Low Carb Friends forums (now closed down) was my inspiration for this cake.  Though I have never made the base yellow cake as written, this variation of the basic batter came out  very good with the addition of some blueberries.  It reminds me of a good pound cake in density and texture!  It was delightful with morning coffee.  I’ll definitely be experimenting with other fruit additions in this as well!  This retains its high level of moisture (stored in the refrigerator) over time.  For this reason it would likely freeze well.   The blueberry flavor mellows on day 2 and 3 also!  My addition of coconut oil adds a slight hint of coconut flavor to this also.  This recipe is not suitable until the grains rung of OWL as there is some flour product in the Carbquick.  I order all unusual ingredients in this from from Netrition.com.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  You will find many of my favorite recipes throughout all the volumes.  Order your 10-volume set TODAY for special discount prices! (books also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

1c. almond flour

½ c. wheat protein isolate 5000 (use plain whey protein powder for gluten free)

½ c. Carbquick bake mix (or gluten-free bake mix )

1 T. oat fiber (Instead add 1 tsp. glucomanan for gluten free)

3 tsp. baking powder

¼ tsp. salt

¼ c. granular erythritol

30 drops liquid Splenda (or equivalent sweetener for 1¼ c. sugar)

¼ c. coconut oil (or butter, softened)

3/4 c. sour cream

3 large eggs, beaten

2 T. heavy cream

1 tsp.  vanilla

1 c. blueberries, whole (or chop if you prefer, but batter will get tinged blue if you chop them)

DIRECTIONS:  Preheat oven to 350º.  Line the bottom of a larger 2¼” deep x 9″ round cake pan with waxed paper.  This helps tipping it out of the pan and onto a serving platter. You could also use a dutch oven or stew pot if you don’t have the size cake pan I call for.  You could also use TWO standard 9″ cake pans used for making layers cakes, dividing the batter equally between the two, but your cakes will naturally be thinner then mine above.  But hey, you could then smear some blueberry sauce or sugar-free blueberry jam between the two layers and maybe end up with an even more exciting cake than the one shown above!  Grease bottom and  sides of your pan(s) with a dab of oil of your choice and set aside.  In a large mixing bowl, cream the butter or coconut oil until soft and smooth.  Beat in the sour cream, eggs, heavy cream, liquid Splenda and vanilla.  Stir all the wet ingredients until well-blended.  Measure all dry ingredients on top of the wet ingredients and stir batter well.  Fold in blueberries gently to mix them in well.  Spoon batter into prepared pan and pop into pre-heated 350º oven for about 50 minutes or until toothpick stuck in center comes out clean.  Remove and cool slightly. Run knife around edge of pan to loosen.  Invert onto a plate and slowly peel off waxed paper.  Cut into 8 pieces and serve warm as a coffeecake (or cold as a snack).

NUTRITIONAL INFO:  Makes 8 servings, each contains:

252 cals, 22g fat, 10.91g carbs, 5.39g fiber, 5.62g NET CARBS, 11g protein, 207 mg sodium

 

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