Buttoni's Low-Carb Recipes

Someone requested a Cracklin’ Cornbread (it’s a Southern thing) on the Low Carbing Among Friends  Facebook today and I truly had forgotten about this fun cornbread my Granny used to make in a cast iron skillet.  Hers was pretty coarse, as she made her own cracklin’s which were quite tough to chop up.  But thanks to modern inventions 😉 I used a food processor and created a tasty little crackling bread.  It’s high in sodium because of the pork rinds, but nobody makes those unsalted to my knowledge (and I just won’t make them from scratch). This bread came out delicious!! It was so moist. It tasted very much like regular cornbread and definitely like the Cracklin’ Cornbread my Granny used to make.  Make yourself a batch and slather it in butter!  This is not suitable until you are quite a ways along in your weight loss efforts and nearly to goal weight (pre-Maintenance or Maintenance), due to the hominy.

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php DISCLAIMER: By personal choice, I do not accept payment for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:  

½ c. Juanita’s Mexican hominy, drained well

4 eggs

1 T. + 1 tsp. Fresh Corn Flavoring

3/4 c. buttermilk (2% is what I used)

4 drops yellow food coloring (optional)

1 c. my Einkorn Bake Mix  (use a gluten-free mix for gluten-free version)

2 tsp. baking soda

1 T. psyllium

1 c. pork rind flour (rinds crushed fine)

DIRECTIONS:  Preheat oven to 350º.  Cut a piece of parchment to fit the bottom of a 9″ round cake pan.  Grease the sides of the pan with oil. Place the hominy, buttermilk and eggs in the food processor.  Add the food coloring and corn flavoring.  Process until fairly smooth.  Transfer the mixture to a medium bowl.  Measure all dry ingredients on top and stir until if forms a smooth batter.  It will be a thick batter (you can add 1-2 T. more buttermilk if you think it is too thick. With a rubber spatula, scrape the batter into the pan and spread it evenly with the spatula.  Pop into preheated 350º oven.  Bake for approximately 30 minutes or until a toothpick stuck in the center comes out dry and clean.  Ovens vary, so yours may take 5 minutes or so more cooking time.  Remove and slice into 8 pieces.  Serve warm with butter.

NUTRITIONAL INFO:   Makes 8 slices, each one contains:

190 calories

12.4 g  fat

8.61 g  carbs, 2.3 g  fiber, 6.31 g  NET CARBS

12.37 g  protein

578 mg sodium  (from the pork rinds, so no way to reduce)

There is a recipe I’ve been meaning to try, but it got buried in my files.  So many recipes; so little time.  🙂  Well, I’m sure glad I finally got around to finding this “lost” recipe and trying these.  They remind me of Southern hush puppies, both in texture and a little bit in taste.  Inspired by a Pumpkin Fritter recipe I saw on allrecipes.com a few years back.  I substituted low-carb flours and added curry and Garam Masala to push the flavor in a new direction.  The result was quite a surprise!  These are sooo good!  They’re almost like eating a dessert!  The Indian spices are optional but a phenomenal flavor twist on a traditional recipe.

These “pumpkin puppies” are not suitable until Atkins Phase 2 OWL, grains rung of the reintroduction carb ladder.  They are not suitable for Primal-Paleo without “flour” substitutions.

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. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

1 scant cup pure pumpkin puree (exactly half of a 15-oz. can)  DO NOT USE PUMPKIN PIE FILLING!

2 large eggs, beaten

6 drops liquid stevia (or a little sweetener of your choosing)

½ c. plain whey protein (I use NOW brand)

3 T. oat flour (grind from 100% certified gluten-free rolled oats if you need a gluten-free version)

1/3 c. coconut flour (I use Honeyvillegrains)

1 tsp. baking powder

½ tsp. curry powder (optional)

1 tsp. optional Garam Masala

1/8 tsp. sea salt

½ packet stevia or Splenda (optional)

½ tsp. glucomannan (konjac) powder (or xanthan gum)

Your preferred oil for frying (I used part palm shortening and part coconut oil)

DIRECTIONS:  Measure the pumpkin into a medium mixing bowl.  Beat the eggs into the pumpkin.  Add the sweetener and stir.  Measure all dry ingredients on top of the wet ingredients and stir with a rubber spatula.  Fold the batter on top of itself several times to mix the ingredients and let the glucomannan powder “set up” the batter a bit thicker.  Heat your choice of frying oil in a deep skillet or wok over medium high heat. Drop the batter/dough by tablespoons into hot oil.  I had enough batter to make 16 and only fried 8 at a time to avoid overcrowding and oil cooling off too much.   Fry the fritters for about 1minute on a side.  When both sides are golden grown, remove them with a slotted spoon to paper toweling to drain.  Serve alongside any Indian foods or they are delicious just by themselves!

NUTRITIONAL INFO:  Makes 16 fritters, each contains: (assumption: after draining, ¼ tsp. oil is still consumed per fritter)

38 calories, 1.8 g  fat, 3.24 g  carbs, 1.2 g  fiber, 2.04 g  NET CARBS, 3.9 g  protein, 59 mg sodium

Lupin Flour Corn Muffins

Today’s attempt at a lupin flour corn muffin was a total success!  These had a lovely flavor!  I took my Jalapeno Cheese Bread recipe, slightly modified it and added some pureed baby corn. This bread is not suitable until you reach the higher carb starchy veggie rung of the Atkins OWL phase.   It is suitable for Primal diners, if you eat occasional cheese.   Leftovers can be crumbled, frozen and used in making your next batch of cornbread stuffing!!  Will keep in the freezer about a month.

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 each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

INGREDIENTS:

1 c. almond flour

½ c. lupin flour (I order from lopino.com)

2 T. coconut flour

¼ c. golden flax meal

1 3/4 tsp. baking soda

1 c. grated cheese

4 extra large eggs, beaten (or 5 large)

4 T. olive oil

1 T. cider vinegar

½ c. pureed baby corn (has much lower carbs than mature corn)

DIRECTIONS:  Preheat oven to 350º.  Grease or paper line muffin cups.  I needed 18 to use up all the batter.  Puree a can of baby corn. You’ll need only 1/2 c., so save the remaining in the refrigerator for some other use, like cornbread, a Mexican casserole or soup thickener.  Should keep about a week……or freeze it in a ziploc bag.  Measure all the listed dry ingredients into a medium measuring bowl, add cheese and stir well to blend.  Add all liquid ingredients to the mixing bowl and stir again to blend, scraping bowl with rubber spatula as needed.    Spoon about 2 T. batter into each muffin cup, I used a 2 T. measuring cup to make this easier.  Pop muffins into preheated 350º oven for about 20 minutes or until lightly brown. Remove and serve warm with butter.  SPECIAL NOTE:  This bread would make a wonderful base for cornbread stuffing, too!

CAUTION:  Lupin beans are technically a legume that is closely related to peanuts.  If you have a peanut allergy, there have been reports of some peanut sensitive people reacting negatively to lupin beans.

NUTRITIONAL INFO:  Makes 18 corn muffins, each contains:

119 calories

10 g fat

3.32 g  carbs, 1.91 g  fiber, 1.41 g  NET CARBS

5.11 g  protein

229 mg sodium

This recipe was inspired by an English muffin recipe of Ouizoid on LowCarb Friends forums.  I changed up a couple ingredients, added a little yellow food coloring and a corn flavoring called “Fresh Corn” made by Superior Flavorings.  I order my Fresh Corn flavoring here:    http://www.selectflavors.com/products-page/individualflavors/aaa-template-duplicate-9/ .   I DO wish I had not decided to use baking cup paper liners as the muffins stuck to the ungreased paper pretty badly.  I discovered once cooled, the paper peeled off nicely, but I like my cornbread HOT!  So I strongly recommend using greased, non-stick muffin pans, preferably silicone, without paper liners.

I like this recipe a bit better than my other cornbread recipe here on the site!  A little more moist and less crumbly!  These are extremely filling, too, with the glucomannan and chia, two ingredients LOADED with fiber!   This recipe is not suitable until the grains rung on the Atkins OWL phase.  The unusual ingredients in this are available at Netrition.com, all but the corn flavoring, that is.  🙂

NOTE:  These freeze for a few weeks nicely.  I recommend reheating leftovers for 5 seconds on DEFROST in your microwave rather than in your oven, as oven reheating dries out the surface. 

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.   Order yours TODAY! (as a set or individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

¼ c. oat fiber (use almond flour for gluten-free version, but carbs will go up)

¼ c. flax meal (I used half golden flax and half dark flax)

¼ c. Carbquik bake mix (for gluten-free, use Jennifer Eloff’s Gluten-Free Bake Mix)

1/3 c. plain, unsweetened whey protein powder

1 tsp. glucomannan powder (available at Netrition.com)

½ tsp. xanthan gum

3/4 tsp. baking powder

1 T. chia seeds mixed in ¼ c. hot water

3 beaten medium-large eggs

1 T. olive oil

2 tsp. “Fresh Corn” flavoring

3-4 drops yellow food coloring (optional)

DIRECTIONS:  Mix chia seeds with the ¼ c. water in a lidded jar and set aside for about 15-20 minutes.  Shake the jar occasionally to loosen any clumps.  Once your chia gel is slightly thickened, preheat your oven to 350º.  Measure all the dry ingredients into a medium mixing bowl and stir well.  Beat the eggs, oil, corn flavoring, food coloring and chia gel into the batter and stir until very smooth.  If too stiff, add 1 T. water and stir in well.  I use a 2 T. measuring cup to scoop the batter into 10 muffin cups, but you have to dig it out with your finger to avoid batter waste.  Bake at 350º for about 15-20 minutes or until lightly browned on top.  Serve with butter while hot and ENJOY!

VARIATION:   This can be baked in a greased round or square pan for about 20-25 minutes or until lightly browned and center is dry to the touch.  Tip:  This makes excellent cornbread for your Holiday stuffing. 🙂

NUTRITIONAL INFO:  Makes 10 small corn muffins.  Each muffin contains:

52.7 calories, 3.6 g  fat, 5.0 g  carbs, 4.5 g  fiber, 0.5 g  NET CARBS, 5.38 g protein, 70 mg sodium

I have been experimenting with crude corn bran,  as it only has 6 net carbs per oz (1/3 c.), compared to 15 net carbs for whole cornmeal.  I miss my cornbread when I have pork chops or smoked pork.  What can I say?  I’m a southern girl.  To my knowledge, there is only one supplier of this product:  Honeyvillegrains on-line.

Tonight’s experiment came out quite moist and had a good texture and flavor.  It was great warm with butter.  Hubby and I found it quite close to real cornbread in taste!  Texture wasn’t quite as grainy as traditional cornbread, but the taste was very close.  Appearance was pretty good, too, I thought.  I consider this recipe a work in progress, as I am just learning about crude corn bran.  So as I discover improvements, this recipe will be changed here.    This recipe is not suitable until the grains rung of the OWL phase of Atkins.

Click to see the crumb up close

INGREDIENTS:

½ c. corn bran (I order at honeyville.com)

½ c. CarbQuick bake mix

¼ c. hazelnut flour (almond flour OK but not as good for cornbread)

½ c. oat fiber

1/3 c. (1 oz) vital wheat gluten

½ tsp. salt

½ tsp. baking soda

1 T. olive oil

½ c.  buttermilk (1%)

½ c. heavy cream

2 eggs, beaten

DIRECTIONS: Preheat oven to 350º.  Measure all dry ingredients into a bowl  Beat eggs and all liquid ingredients in another bowl.  Add wet ingredients to the dry and stir well.  This batter is very thick, so spoon it and spread evenly into a well-greased non-stick 9″ cake pan (it tended to stick to even a non-stick surface).  Bake at 350º for about 20 minutes.  Toothpick test center to be sure it is done.  Should spring back when touched.  Remove and slice into 8 slices.

NUTRITIONAL INFO: Makes 8 slices, each contains:

123.4 cals, 8.18g fat, 15.59g carbs, 11.8g fiber, 3.79g NET CARBS, 7.29g protein, 176.5 mg sodium