Buttoni's Low-Carb Recipes

Archive for the ‘BREAKFAST FOODS’ Category

blueberry0031

We love blueberry muffins so you KNOW I had to try to make them low-carb.  Originally, I did this recipe for a loaf bread, but decided to make them a second time as muffins.  That works much better for this batter.  🙂  These have a real good flavor and are very moist and light.  So many low-carb baked goods are too dense for my liking.  Not so with these.  This recipe is not acceptable until you reach the grains rung of Atkins OWL (ongoing weight loss phase) when you are nearing goal weight.

INGREDIENTS:

½ c. golden flax meal

½ c. Jennifer Eloff Vital Ultimate Bake Mix (click for her recipe)

1 tsp. baking powder

½ tsp. baking soda

6 T. Splenda, granular

1 pkt. stevia powder

2 eggs, beaten

½ c. water

2 T. coconut oil

1 tsp. vanilla

¾ c. freeze-dried, frozen or fresh blueberries

DIRECTIONS:  Preheat oven to 350º and place 8 paper liners into a muffin tin.  Measure dry ingredients into mixing bowl.  Beat in eggs, water, coconut oil and vanilla.  Beat batter about a minute until it is smooth.  Gently fold in berries and using a spoon or 2T. measuring cup, carefully fill the paper cups evenly.  They will be about 3/4 full with batter.  Pop into preheated oven and bake for about 20 minutes.  You can also do this in a greased loaf pan (won’t rise much though) and if done as a loaf, bake for about 25 minutes or until center springs back when touched.  Slice into 8 slices.  Serve warm.

NUTRITIONAL INFO:  Makes 8 slices or 8 muffins, each contains:

130 cals, 9.56g fat, 7.18g carbs, 2.84g fiber, 4.34g NET CARBS, 5.2g protein, 160 mg sodium

orangmarm0012

I reached for some sugar-free marmalade the other day and hubby had used it all up without telling me so I could replenish.  I really wanted some for my low-carb toast, so I grabbed my last 3 California naval oranges out of the refrigerator crisper and decided I was gonna try to make a batch.  The result was pretty good, so I’ll share with you here.  This recipe is not suitable until the fruit rung of the OWL ladder.  I like to add 1 drop each red/yellow food coloring to mine, but this is not necessary.  And it goes without saying this can be turned into lime marmalade, or lemon marmalade by substituting about 6 lemons or limes for the recipe.  If you’ve never had lime and lemon, you’re in for a real treat!  Be prepared to have to increase the sweetener for lemon and lime marmalade.

INGREDIENTS:

3 medium oranges

Orange juice from 3 oranges (I got about 1 cup)

Peeling from 3 oranges (about 1½-2 cups)

Water to equal 2½ cups total liquid with the juice above

1 c. granular erythritol sweetener

½ c. granular Splenda  (use liquid Splenda to lower carbs nearly half what is shown below)

1 packet (9 grams) unflavored gelatin

DIRECTIONS:  Wash oranges and slice off all the peeling in largish pieces, trying to get as little of the white membrane as possible.  This membrane will make your final marmalade a bit more bitter/intense.  I am perhaps unique in that I actually like a slightly bitter/not-too-sweet marmalade, but most do not.  Cut peeling into matchstick slivers and if you like, place in food processor or blender and pulse to chop as fine as you like it.

Now cut the oranges in half and squeeze out as much juice and pulp as you can, avoiding any section membrane getting into the juice.  I do this with my hands, but you can use a strainer if you prefer.  Take care to not get seeds into the mix.  Add enough water to equal a total of 2½ cups liquid.  Place juice/water mixture into a saucepan along with sweeteners, gelatin and peel and stir to dissolve.  Turn on burner to medium and cook/stirring for about 5-10 minutes.  Turn off fire, add red/yellow food coloring if desired to make it more orange.  Chill a bit before spooning into 4 small jelly jars (I got mine into 3 jars).  Will get thicker overnight in the refrigerator.  You may have to stir the marmalade a bit right before serving if the peeling bits are fairly coarse/large, as the larger they are, the more they tend to sink before the gelatin sets.

NUTRITIONAL INFO:  Makes 4-4½ cups or 36 servings of 2T. each.  Each serving contains:

11.33 cals, 0.03g fat, 2.35g carbs, 0.58g fiber, 1.77g NET CARBS, 0.63g  protein

Cheese

        Shown with sausage added

We’ve all tasted and love that well-known hash brown casserole.  I certainly see no reason we low-carbing folks can’t still have it even though we can’t eat those real hash browns.  The only changes needed here were substituting cauliflower for the potatoes and a low-carb mushroom soup for commercial soup, thus making it OK for Induction.  This is also great with crumbled, cooked pork sausage on top!  I keep a double batch of this soup made up in my freezer all the time, frozen in plastic drink cups in 1 cup amounts.  It’s awfully convenient to just pop one out and defrost or put it right into the simmering pot.  Here’s my recipe with necessary low-carb changes.  This is Induction friendly, too!  Sometimes I add 1 lb. browned pork sausage to this and turn it into a main dish (as shown above)  No meat is calculated into the nutritional info below, however.  This is such a large recipe I cook a half recipe unless I have company.

INGREDIENTS:

1 c.  finely chopped green onion

1 c.  (4oz) grated cheddar cheese

2 T.  butter melted

1/4  tsp. pepper

1 head fresh cauliflower, cooked & chopped (or 3 10 oz. pkgs. frozen, thawed, drained, coarsely chopped)

1/2 c. sour cream

1 c.  Dottie’s Mushroom Soup for Recipes

OPTIONAL GARNISH:  sprinkle top with paprika before baking

DIRECTIONS:  Thaw the frozen (or cook the fresh) cauliflower & drain well.  Preheat oven to 350º.   If adding sausage, brown it in a skillet.  Mix first 7 ingredients in a bowl and stir in the sausage if using. Spray glass baking dish.  Pour mixture into greased dish and bake at 350º for 30 minutes or until bubbly and “hash browns” are tender but not reduced to mush.

NUTRITIONAL INFO:  Makes 9   1-cup servings, each has:  (does not include sausage)

190   calories, 15.94 g  fat, 7.36 g  carbs, 2.78 g  fiber, 4.58 NET CARBS, 6.28 g  protein

Low-Carb Cake Donuts

I modified my original cake donut recipe to make an Einkorn flour version.  I’m very pleased with the results.  I don’t seem to see this recipe up on my blog, although I have in my hand a printed copy of it posted on May 4 2014, so I know it was there at some time in the past.  I do see my original Cake Donut recipe via my site search feature, just not the Einkorn version.  Strange indeed.  Perhaps it is in the Twilight Zone.

We prefer plain, unadorned donuts, but you can frost if you prefer.  These are a bit softer in texture than my first donut recipe.  These donuts are not suitable for Atkins Induction but are OK once you get to Phase 2 OWL, grains level, if you can fit the macro numbers into your daily limits.  See the WHERE TO BUY tab above for unusual ingredient source suggestions.

INGREDIENTS: 

1/2 c. oat fiber

1/2 c. coconut flour

½ c. plain, unsweetened whey protein powder

¼ c. egg white protein powder (pure powdered egg whites)

¼ c. Einkorn all-purpose flour

1 T. baking powder

1 T. glucomannan powder (or xanthan gum)

½ tsp. salt(omit if using salted butter)

1¼ tsp. ground nutmeg(preferably fresh, grated)

1 pkt. stevia powder

½ c. Splenda (or equivalent your favorite sweetener)

½ c. granular erythritol

3 T. unsalted butter, melted

3 large eggs, beaten

3 T. Monin, DaVinci or Torani vanilla sugar-free syrup

½ c. heavy cream (or coconut milk)

½ c. water

OPTIONAL:  Low-carb frosting of your choice (not included in macros below)

DIRECTIONS:   Preheat oven to 350º.  Measure all the dry ingredients into a medium mixing bowl and stir well.   Break the eggs into the center of the dry ingredients and beat well.   Add cream, water, sugar-free vanilla syrup and melted butter.  Stir well until batter is smooth.  Batter will be quite thick so you may want to use a silicone spatula.  Well oil the 12 slots of 2 donut pans with oil of your choice.  Spoon batter into slots until they are almost full.  There is just enough batter for 12 donuts in this recipe. Even out the batter with  the back of a water-moistened teaspoon.  These do not rise much during baking, so overflow shouldn’t be a problem.   Pop into 350º oven for about 17 minutes or until firm to the touch and just beginning to brown on the edges.  Remove from oven and cool a few minutes. Loosen them with a knife tip and serve cooled off a bit for best flavor.  Top optionally with low-carb frosting of your choosing.

NUTRITIONAL INFO:    Makes 12 donuts, each contains: (topping or optional icing not included)

124 calories, 9.38g fat, 10.50g carbs, 5.47g fiber, 5.03g NET CARBS, 7.48g protein, 240 mg sodium

Low-Carb Cake Donuts

My husband has always liked really plain cake donuts: no icing, no flavors, no sprinkles, no powdered sugar, no cream fillings, no nothing extra beyond vanilla extract and nutmeg.  He was so fond of Dolly Madison cake donuts when I met him. When we were still dating, I couldn’t believe we’d go into Dunkin’ Donuts on Congress Avenue, downtown Austin and he would order plain cake donuts!!  All those luscious donut varieties staring back from the glass display cases didn’t phase him at all!  Only other donut I ever saw him order was a glazed, strawberry jelly donut (talk about contrast LOL).

So I went about creating a low-carb version of his beloved Dolly Madison cake donuts. I couldn’t be more pleased with the result! These donuts have a lovely texture, the required hint of nutmeg, and I’m certain Dolly herself would be proud if she tasted these!  See the SUPPLIERS tab at top of page for hard-to-find ingredients.

NOTE:   I made a lovely dessert with 4 of these.  Sliced them in half laterally and placed in the bottom of a tart pan.  Topped with thin slices of peaches (3 small).  Dotted with butter all around.  Sprinkled cinnamon and erythritol on top and baked 30 minutes.  A delicious dessert for your family. 🙂

INGREDIENTS: 

1/2 c. oat fiber

1/2 c. + 3 T. coconut flour

¼ c. plain, unsweetened whey protein powder

¼ c. egg white protein powder (pure powdered egg whites)

1 T. baking powder

1½ tsp. glucomannan powder (or xanthan gum)

½ tsp. salt

1 tsp. ground nutmeg(preferably fresh, grated)

1 pkt. stevia

½ c. sugar equivalent of your favorite sweetener

1/3 c. granular erythritol

3 T. melted butter, unsalted

3 large eggs, beaten

3 T. DaVinci vanilla sugar-free syrup (or 1 tsp. vanilla extract + 2½ T. more water)

½ c. heavy cream (or coconut milk)

½ c. water

Optional:  mix a bit of cinnamon with a bit of granular erythritol to sprinkle on top if desired

DIRECTIONS:   Preheat oven to 350º.  Measure all the dry ingredients into a medium mixing bowl and stir well.   Break the eggs into the center of the dry ingredients and beat them well.   Add cream, water, DaVinci syrup and melted butter.  Stir well until batter is smooth.  Batter will be quite thick.  Well oil the 12 slots of 2 donut pans with oil of your choice.  Spoon batter into slots until they are almost full.  There is just enough batter for 12 donuts in this recipe. Even out the batter with  the back of a teaspoon.  These do not rise much during baking, so overflow shouldn’t be a problem.   Pop into 350º oven for about 17 minutes or until firm to the touch and just beginning to brown on the edges.  Remove from oven and cool a few minutes. Loosen them with a knife tip and serve cooled off a bit for best flavor.  Top optionally with cinnamon/erythritol, powdered erythritol or low-carb icing of your choosing.

NUTRITIONAL INFO:    Makes 12 donuts, each contains: (topping or optional icing not included)

128.6 calories, 9.56 g  fat, 11.77 g  carbs, 9.15 g fiber, 2.62 g  NET CARBS, 6.08 g  protein, 114 mg sodium

Blueberry Scones

Decided to re-work my Cranberry Scones recipe using wild blueberries from my freezer.  I increased the fruit by 2 T. and the sweetener.  I think I like this version even better.  These were yummy indeed!  The frosting is optional.  I prefer mine without.   These didn’t really need it, unless you just like things REAL sweet, which I don’t.  🙂  These scones are not suitable for Atkins Induction.

INGREDIENTS:

2½ c. almond flour

½ c. plain whey protein powder

¼ c. Splenda

3 T. erythritol

1 T. coconut flour

¼ tsp. salt

1¼ tsp. baking powder

2 eggs, beaten

¼ tsp. lemon or vanilla extract

½ c. + 2 T. tiny wild blueberries

DIRECTIONS:   Preheat oven to 350º.  Line baking sheet with silicone or parchment.  Measure all the dry ingredients into a medium mixing bowl.  Stir well.  Add in the wet ingredients.  With a rubber spatula, stir and blend the wet and dry ingredients into a uniform, very thick dough.   Divide mixture into 7 equal parts and roll into roughly 2″ balls.  Place on the baking sheet, pressing them slightly flat so they are about 3/4″ thick.  OR you can form into a large round disk of dough about 3/4″ thick and cut into 7 wedges, which is the more typical shape for scones.  You can sprinkle them with a dusting of erythritol if desired.  Bake for around 15 minutes at 350º or until firm in the center and lightly browned.  They will be very dry if overcooked.  Remove, cool and enjoy. Frost if you wish, but you will need to add the icing to the numbers below.

NUTRITIONAL INFO:   Makes 7 scones, each unfrosted scone contains:

199 calories, 14.44 g  fat, 9.92 g carbs, 4.27 g fiber, 5.65 g NET CARBS, 12.8 g protein, 138 mg sodium

 

 

Click to enlarge

This was my mother-in-law’s favorite cake.  While still living in her own home, she made it every year at Christmas.  What didn’t get eaten at Christmas Eve dinner, was finished off with breakfast coffee Christmas morning.  She always made hers  with 1 c. chopped pecans, but I leave them out as my husband isn’t so fond of nuts.  To be more authentic, you could substitute sour cream in for the heavy cream, but carbs will be  a tad higher if you do. This recipe is not suitable until the grains rung of Atkins OWL (Ongoing Weight Loss) carb ladder.  Carbquik, much like Bisquick, has some flour in it, albeit specially processed to reduce the carb load. I order my Carbquik at Netrition.com, but you might be able to buy it at your local health food store.

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.  Even a few of my recipes are in her cookbooks! Order your 10-volume set TODAY for special pricing! (also available individually) from Amazon or: here

INGREDIENTS:

2 T. granular Splenda

2 tsp. cinnamon

1 c. Jennifer Eloff’s Splendid Low Carb Bake Mix (for gluten free, use her Gluten-Free Bake Mix)

1½ c. CarbQuik or other low-carb bake mix (for gluten free, use 1½ c. more Jennifer’s Gluten-Free mix)

½ c. plain whey protein

2 T. golden flax meal

1 T. coconut flour

1 tsp. baking powder

½ c. + 2 T. erythritol

3 large eggs, beaten

3 T. sugar-free maple syrup

1/4 tsp. maple extract

4 T. melted butter, unsalted (for batter)

2 T. melted butter, unsalted (to drizzle on cake)

1 tsp. vanilla extract

liquid Splenda to equal 1/3 c. sugar (about 20 drops)

2 T. water

¼ c. + 1 T. heavy cream

DIRECTIONS:  Preheat oven to 350º.  PLEASE NOTE THIS IS NOT A FULL-SIZED 9″ CAKE.  Grease an 8″ round, deep cake pan or 8″ round ceramic baking dish (the Corning “French” vegetable dish I used is 8″ in diameter, 3″ deep and the cake rose all the way to the top without overflowing).   Mix 2 T. granular Splenda with cinnamon (and nuts, if using) on paper plate and set aside for now.  In a large mixing bowl,  measure and mix all the dry ingredients. In a separate mixing bowl, microwave melt the 4 T. butter.  Beat in egg and add all other wet ingredients and whisk until fairly smooth.  Stir wet ingredients into dry.     Blend well.   Drop approximately 1/3 of the batter onto bottom of baking dish by tablespoons sort of randomly.  Sprinkle with about 1 T. of the cinnamon topping.  Drop another layer of 1T. blobs of batter on top.  Again sprinkle with about 1 T. cinnamon topping.  Drop the final 1/3 of the batter on top in 1T. blobs and sprinkle with remaining cinnamon topping.  Drizzle 2 T. melted butter across top of cake evenly.  Pop into 350º oven and bake for about 30 minutes.  Gently remove from oven and check for doneness with toothpick stuck in center.  Mine took exactly 40 minutes.  It is done when toothpick stuck in center comes out completely dry.  Cool 5-8 minutes before tipping out onto serving platter.  Can be enjoyed either warm or cooled.

NUTRITIONAL INFO:  Makes 8 slices, each contains:

250 calories, 20.7 g  fat, 14.23 g  carbs, 9.96 g  fiber, 4.27 NET CARBS  (4.6 NC if you add 2 , oz. chopped pecans), 18.49 g  protein, 218 mg sodium

 

Einkorn Sausage-Cheese Balls

This is an ever-popular party appetizer that never goes out of favor with your holiday guests.  I’m hosting the appetizers phase of our neighborhood annual Christmas round-robin dinner and this easy treat will be easy to make ahead, heat and serve.  I have another Sausage Cheese Ball recipe on my website that rings in at only 1 net carb per ball but I like this one a bit better.  With fewer ingredients it’s a little easier to put together.  This recipe features my convenient homemade Einkorn Low-Carb Bake Mix (similar to Bisquick and Carbquick).  These tasty treats only have 1.76 net carbs per ball!  Not bad for the convenience of just reaching for 3 ingredients in lieu of a whole bunch of ingredients.   These are not suitable until the grains rung of the carb re-introduction ladder of Atkins Phase 2 OWL.  They are OK for Keto diets if you can fit a few into your daily carb limits.

INGREDIENTS:

12 oz. breakfast sausage (I used my homemade breakfast sausage recipe)

1 c. shredded cheddar cheese

2 c. my Einkorn Bake Mix  (For gluten-free version, use Jennifer Eloff’s Gluten-Free Bake Mix or another GF mix of your choice)

DIRECTIONS:  Preheat oven to 350º. Mix the above ingredients in a medium bowl with your hands as you would a meatloaf mixture.  When thoroughly blended, form into 30 1″ balls and place on non-stick baking sheet or one lined with parchment or silicone sheet for ease of clean-up. Bake for 15-20 minutes until lightly browned.  Remove to paper towels to drain off any excess grease (mine had none actually).  Serve warm and ENJOY!

NUTRITIONAL INFO:  Makes 30  1″ balls, each sausage ball contains:

95 calories, 7.81 g  fat, 2.4 g  carbs, 0.64 g fiber, 1.76 g  NET CARBS, 4.82 g  protein, 81 mg sodium

Low-Carb Cake Donuts

My husband has always liked really plain cake donuts: no icing, no flavors, no sprinkles, no powdered sugar, no cream fillings, no nothing extra beyond vanilla extract and nutmeg.  He was so fond of Dolly Madison cake donuts when I met him. When we were still dating, I couldn’t believe we’d go into Dunkin’ Donuts on Congress Avenue, downtown Austin and he would order plain cake donuts!!  All those luscious donut varieties staring back from the glass display cases didn’t phase him at all!  Only other donut I ever saw him order was a glazed, strawberry jelly donut (talk about contrast LOL).

So I went about creating a low-carb of his beloved Dolly Madison cake donuts. I couldn’t be more pleased with the result! My inspiration here were two lovely ladies doing much kitchen experimentation on Low-Carb Friends forums(now closed):  Ouizoid with her bake mix experiment ratios of my 1st 6 listed ingredients below; and Sungoddess with her Chai Spiced Donut recipe that helped me with the liquid ratios.  These donuts have a lovely texture, the required hint of nutmeg, and I’m certain Dolly herself would be proud if she were alive and could taste these!  These donuts are not suitable for Atkins Induction but are OK once you get to Phase 2 OWL if the oat fiber, a virtual carb wash at 96% fiber, doesn’t cause you any issues or weight gain.  They are OK for other ketogenic diets but not for Paleo-Primal devotees.   See the SUPPLIERS tab above for unusual ingredient sources.

NOTE:   I made a lovely sweet dessert with 4 of these.  Sliced them in half laterally and placed in the bottom of a tart pan.  Topped with thin slices of peaches (3 small).  Dotted with butter all around.  Sprinkled cinnamon and erythritol on top and baked 30 minutes.  It was DELISH! 🙂

INGREDIENTS: 

1/2 c. oat fiber

1/2 c. + 3 T. coconut flour

¼ c. plain, unsweetened whey protein powder

¼ c. egg white protein powder (pure powdered egg whites)

1 T. baking powder

1½ tsp. glucomannan powder (or xanthan gum)

½ tsp. salt

1 tsp. ground nutmeg(preferably fresh, grated)

1 pkt. stevia

½ c. sugar equivalent of your favorite sweetener

1/3 c. granular erythritol

3 T. melted butter, unsalted

3 large eggs, beaten

3 T. DaVinci vanilla sugar-free syrup (or 1 tsp. vanilla extract + 2½ T. more water)

½ c. heavy cream (or coconut milk)

½ c. water

Optional:  mix a bit of cinnamon with a bit of granular erythritol to sprinkle on top if desired

DIRECTIONS:   Preheat oven to 350º.  Measure all the dry ingredients into a medium mixing bowl and stir well.   Break the eggs into the center of the dry ingredients and beat them well.   Add cream, water, DaVinci syrup and melted butter.  Stir well until batter is smooth.  Batter will be quite thick.  Well oil the 12 slots of 2 donut pans with oil of your choice.  Spoon batter into slots until they are almost full.  There is just enough batter for 12 donuts in this recipe. Even out the batter with  the back of a teaspoon.  These do not rise much during baking, so overflow shouldn’t be a problem.   Pop into 350º oven for about 17 minutes or until firm to the touch and just beginning to brown on the edges.  Remove from oven and cool a few minutes. Loosen them with a knife tip and serve cooled off a bit for best flavor.  Top optionally with cinnamon/erythritol, powdered erythritol or low-carb icing of your choosing.

NUTRITIONAL INFO:    Makes 12 donuts, each contains: (topping or optional icing not included)

128.6 calories, 9.56 g  fat, 11.77 g  carbs, 9.15 g fiber, 2.62 g  NET CARBS, 6.08 g  protein, 114 mg sodium

smokedgoudabreakfastpizza

I often create new recipes when my husband is traveling out of town.  This is one of those.  When I open the fridge and just find a little dab of this, a bit of that, only one slice of something and think up a way to put them all together into something for a quick lunch or quick 1-serving meal.  You’ve all been there.  This is one of those recipes I created when the hubs ran down to Austin for a hobby convention.  It came out very tasty and even better, is Atkins Induction friendly, too!

More delicious low-carb breakfast 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.  Many of my recipes are in these cookbooks, with 2 volumes almost exclusively my recipes.  Order your 10-volume set TODAY for special price discounts.  They are always, of course, available individually.  Order at Amazon or our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

4 oz. seasoned, ground pork (or pork sausage, I make my own recipe.)

2 T. green onion, finely chopped

2 oz. smoked Gouda cheese, shredded or very thinly sliced to assist melting

2 beaten eggs

DIRECTIONS: Using a fork, press the raw pork sausage evenly into the bottom of a greased glass or non-stick quiche pan.   It will be thin.  I used a 7″ small quiche dish.   Top with chopped green onion.  I didn’t have any on hand, but chopped mushrooms would also be good in this.  Top with grated or thinly slivered smoked Gouda cheese (or whatever cheese you prefer).  Beat 2 eggs and carefully drizzle the egg evenly over the top. Bake at 350º for 15 minutes or until center is set.  Cut into “slices” and serve.

NUTRITIONAL INFO: Makes 2 servings, each contains:

325 cals, 25g fat, 1.95g carbs, 0.35g fiber, 1.6g NET CARBS, 23g protein, 335 mg sodium

blueberry0031(1)

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

 

I love quesadillas and thought this morning “Why not make a breakfast version?”  These were quite tasty and neither of us could even eat a whole one.  So this recipe of 3 whole quesadillas will actually serve 4 adults (3 pieces per serving).  I use HEB Carb Sense whole-wheat tortillas, which are the lowest carb tortillas I have found to date, at 3 net carbs per tortilla).  Numbers have been calculated with that particular brand tortilla.  These are suitable once you get to Phase 2 of Atkins and most Keto diets.

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you. Volume 8 and Volume 9 are almost exclusively comprised of my recipes! Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   Volume 10 is hot off the press with more delectable goodies. Special prices 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:

6 small low-carb tortillas (I used HEB Carb Sense)

1 T. unsalted butter (for cooking)

3 oz. pork breakfast sausage

1 oz. red onion, chopped

3 large eggs, beaten

6 oz. shredded Monterey Jack or mozzarella cheese

OPTIONAL:  1 small jalapeno, seeded and chopped fine

DIRECTIONS:  Place griddle on stove burners and melt the butter over low heat.  Turn fire off for now.  Lay 3 tortillas on top of the griddle but do not turn the fire on yet.  If you don’t own a griddle, you will have to construct and cook each one separately in a skillet.  In a medium skillet over medium-high heat, brown the sausage and onion together until done and onion is soft.

Now you’re ready to construct the quesadillas.  Sprinkle 1/2 of the cheese shreds evenly on the top of the 3 tortillas on the griddle.  Spoon 1/3 of the meat-onion mixture atop each tortilla next.  If using, sprinkle jalapeno on next.

Now, using the same skillet you browned the sausage in, scramble the beaten eggs until just set.  Spoon 1/3 of the eggs atop each tortilla spreading them out nicely to cover the full size.  Sprinkle remaining cheese on next.  Press another tortilla on top firmly and turn on the griddle heat to medium.  You want to brown these slowly so the cheese has time to melt and bind the ingredients together.  When first side is nice and brown, flip them over (holding top with your hand) and brown the second side.  When browned to your liking, turn off heat.  With a large knife, cut quesadillas into four quadrants for a total of 12 pieces.  Serve at once.

NUTRITIONAL INFO:   Makes 12 pieces.  Each 3-pc. serving contains:

430 cals, 28.3g fat, 20.82g carbs, 15.15g fiber, 5.67g NET CARBS, 23.7g protein, 733n mg sodium

 

Cranberry Orange Ladyfingers

WOW!  My readers are going to LOVE these!  They just get better and better each day that goes by.  They’re even gluten-free, if you leave out the oat fiber.  🙂  Hubby really liked these and he’s not really a fruit and nut man.  If you don’t have a twinkie baking pan, just make 12 small muffins, a round flat circle you will cut into 12 scone wedges or a single cake using a loaf pan.  These are not suitable for Atkins Induction on several levels.  They are suitable for Phase 2 and above and Keto diets as well.

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 your 10-volume set TODAY as there is a special sale right now! (also available individually) from Amazon or special prices at: http://amongfriends.us/order.php

INGREDIENTS:

½ c. almond flour

¼ c. flax meal (I use 50:50 gold and dark)

¼ c. plain whey protein powder

1 tsp. baking powder

1 T. oat fiber (omit for gluten free version)

1 c. shredded Monterrey Jack cheese

3 T. softened cream cheese

2 beaten large eggs

1 tsp. cider vinegar

1 T. heavy cream

2 T. fresh squeezed orange juice

1 T. warm tap water

1 tsp. yeast dissolved in the warm water above

½ c. cranberries (fresh or homemade sugar-free dried)

½ c. slivered almonds

1 oz. orange peel

VARIATION:   Add a few chopped pecans.

DIRECTIONS:  Preheat oven to 350º.  Lightly oil a non-stick pan of your choice (discussed above) and set aside.

Measure out the first 6 (dry) ingredients into a medium mixing bowl.  In a separate small glass bowl, soften the cream cheese either at room temp or in your microwave on defrost.  Dissolve the yeast in the tablespoon of warm water in a saucer and add to the cream cheese.  Stir. Beat in the eggs well. Add the cider vinegar and cream.  Add the creamy mixture to the dry ingredients bowl and stir.

Trim off 1 oz of orange peel from an orange.  You want to get as little white, bitter membrane as possible.  Cut into approximately 1″ pieces.  Place in food processor or blender.  Add cranberries and nuts to the bowl and pulse it all together about 10 times or so, to a coarse chop.   Add the fruit/nut mixture to the batter.  Stir. Finally squeeze/measure out the orange juice. Stir well one last time to incorporate all to achieve a uniform distribution of the fruit/nuts.

Dip into/onto your chosen pan, distributing the batter evenly into 12 muffin cups, 12 twinkie slots or a round circle about 1/2″ thick for scones.  Pop into 350º oven and bake for  20 minutes until lightly browned.  Allow to cool a bit before lifting with the assistance of a knife tip.  If making a loaf, bake around 35 minutes or until the center passes a dry toothpick test.  As with all low-carb baked goods, store in a bag in the refrigerator.

NUTRITIONAL INFO:  Makes 12 portions (whatever shape you make), each contains:

160 cals, 12.64g fat, 6.53g carbs, 2.71g fiber, 3.82g NET CARBS, 8.3 g protein, 266 mg sodium

Blueberry Scones

Decided to re-work my new Cranberry Scones recipe using wild blueberries from my freezer.  I increased the fruit by 2 T. and the sweetener a tad.  I think I like this version best.  These were yummy indeed!  The frosting is optional and not included ion the numbers below.  These didn’t really need it, unless you just like frosting.  🙂  These scones are not suitable for Atkins Induction.

More delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, by Jennifer Eloff and low-carb friends.  Chef George Stella also brings you a wealth of delicious recipes you will love!  Order yours TODAY! from Amazon or for special sale pricing, use our direct order site: http://amongfriends.us/order.php

INGREDIENTS:

2½ c. almond flour

½ c. plain whey protein powder

¼ c. Splenda

3 T. erythritol

1 T. coconut flour

¼ tsp. salt

1¼ tsp. baking powder

2 eggs, beaten

¼ tsp. lemon or vanilla extract

½ c. + 2 T. tiny wild blueberries

DIRECTIONS:   Preheat oven to 350º.  Line baking sheet with silicone or parchment.  Measure all the dry ingredients into a medium mixing bowl.  Stir well.  Add in the wet ingredients.  With a rubber spatula, stir and blend the wet and dry ingredients into a uniform, very thick dough.   Divide mixture into 7 equal parts and roll into roughly 2″ balls.  Place on the baking sheet, pressing them slightly flat so they are about 3/4″ thick.  OR you can form into a large round disk of dough about 3/4″ thick and cut into 7 wedges, which is the more typical shape for scones.  You can sprinkle them with a dusting of erythritol if desired.  Bake for around 15 minutes at 350º or until firm in the center and lightly browned.  Remove, cool and enjoy. Ice if you wish, but that is NOT included in the numbers below.

NUTRITIONAL INFO:   Makes 7 scones, each contains: (not including frosting)

199 calories, 14.44 g  fat, 9.92 g carbs, 4.27 g fiber, 5.65 g NET CARBS, 12.8 g protein, 138 mg sodium

 

fluffy0014

This is now my go to low-carb pancake recipe.  Even my picky husband says these taste like the real deal.  I might add this is my lowest CALORIE pancake recipe, for those watching caloric intake closely like I do now to get my last 20 pounds off.   These rise nicely and come out light and fluffy, hence their name.  This recipe is not suitable until you reach the grains rung of Atkins OWL Phase 2.

INGREDIENTS:

3 eggs, beaten

¼ c. cream

¼ c. water

¼ tsp. vanilla extract (optional)

6 drops liquid sucralose (or other liquid sweetener)

½ c. Jennifer Eloff’s Splendid Gluten-Free Bake Mix

½ c. Carbquik Bake Mix (or other low carb mix)

2 tsp. baking powder

2 tsp. oat fiber (omit for gluten free)

1 T. flax meal

DIRECTIONS:   Measure and mix well all dry ingredients in a medium bowl. Beat in eggs and other liquid ingredients.   Dip by ¼ c. scoops onto heated, oiled hot griddle or skillet.  When bubbles form on top, flip and brown second side. I get seven 3-4″ pancakes out of this batter.  Serve with your favorite sugar-free maple syrup.

NUTRITIONAL INFO:  Makes 7 pancakes, each contains:

95 cals, 7.24g fat, 9.44g carbs, 6.73g fiber, 2.71g NET CARBS, 7.74g protein, 174 mg sodium

I was craving some good old sausage cheese balls for lunch today, but realized I’m out of bulk breakfast sausage.  But I did have a 6-oz. piece of smoked sausage in the fridge.  Wasn’t sure how all that would bind together with the change in meat, so I added 2 eggs, some cream and baked my ball-shaped lunch in to Twinkie® shapes instead.  Wow!  These were amazingly good, and not at all heavy like one would think.  I ate 3 of these things and am pleasantly full.  My husband won’t be home from Waco until dinner, so I’ll let him try them for a late snack perhaps.  I just KNOW he’s going to love these delicious treats!

INGREDIENTS:

2 c. Carbquik Bake Mix (or other low-carb mix)Smoked Sausage Twinkies (2)

1 c. shredded Cheddar cheese

6 oz. Burton’s Smoked Sausage (or any brand you have), chopped

2 large eggs, beaten

½ c. heavy cream

VARIATION:  Add a little minced green onion to the batter.

DIRECTIONS: Preheat oven to 350º.  Using a brush, oil a non-stick twinkie-shape pan (12-slot).  I used a food processor to chop up my sausage, but you could finely dice with a knife if you prefer.  Scrape into a medium bowl.  Add all other ingredients and stir until uniformly moistened and blended.  Spoon the stiff batter into the 12 slots of the twinkie pan.  Batter will be nearly to the top of each slot.  Slightly press batter down to eliminate air holes.    Pop into 350º oven for 18-20 minutes or until lightly browned as shown above.  Remove from oven.  Cool 3-4 minutes before attempting to loosen and lift out of the pan of they may break apart.  Serve warm and enjoy!

NUTRITIONAL INFO:   Makes 12 Twinkies®, each contains:

123 cals, 11.2g fat, 4.81g carbs, 3.5g fiber, 1.31g NET CARBS, 7.46g protein, 296 mg sodium

I continue to try new versions of my modified Atkins MIM (Muffin-in-a-Minute) recipe.  I’m trying to increase my flax intake for a health issue and so far these flax-based gems are helping me.  To the basic Atkins MIM recipe, I added a couple items to improve texture & flavor.  I also increased sweeteners and the amount of butter.  The resulting muffins/cakes are baking up consistently moist and very tasty.

For this one, I used diced apple, caramel sugar-free syrup and cinnamon.  Yummy! This version is not suitable until you get closer to goal weight and are at the higher-carb fruits rung of the Atkins OWL carb-re-introduction ladder.

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DRY INGREDIENTS:  (I like to measure out 10 sets of the dry ingredients to put in plastic bags so I can have them on hand like a “ready mix”)

¼ c. golden flax meal

½ tsp. baking powder

1 T. granular Splenda (or equivalent sweetener of choice)

1 T. Resistant Wheat Starch

1 tsp. oat fiber (do not substitute oat bran or oat flour)

1/3 tsp. cinnamon

WET INGREDIENTS:

1 T. melted butter

1 large egg, beaten

2 T. sugar-free Caramel syrup (or almond, or vanilla)

1/2 c. apple, diced

DIRECTIONS:  In a 5-6″ round or oval dish melt the butter in the microwave.  Add the sugar-free syrup & stir with fork (to cool down the butter).  Add the egg and beat all together.  Add in all dry ingredients and stir well with a fork.  Add in your diced apple and stir well. Microwave on HI for about 1 minute 30-40 seconds.  Slide knife tip between cake and bowl and tip cake onto serving plate.  Cut in half for two servings.  This batter rises as it bakes and then slightly falls when removed from microwave…..that is normal………it is done.

VARIATION:  Add some chopped pecans (recalculate those into numbers below if you do).

NUTRITIONAL INFO:  Makes 1 cake (2 servings) the size of 2 muffins.  Each half of the cake is a serving and contains:

200.5 cals, 14.3g fat, 16.16g carbs, 9.15g fiber, 7g NET CARBS (use less apple to lower), 5.9g protein, 134 mg sodium

 

 

I’ve been playing around with the classic Atkins MIM (Muffin-in-a-Minute) recipe lately and have come up with several tasty versions.  I’ll be sharing another one here today that I’m calling Pineapple Spoon Cake because it is so moist you simply have to eat it with a spoon.  I’m presenting this recipe with two versions, the original with real pineapple and also a lower-carb second version that substitutes pineapple extract for the real pineapple.  Both are quite good.

I’m trying to increase my flax intake for a health issue and so far these flax-based gems are doing the trick.  To the basic Atkins MIM recipe, I added a couple texture enhancers to improve texture & flavor.  I also increased sweeteners and the amount of butter.  The resulting muffins/cakes are baking up consistently moist and very tasty, especially this one!  All have been sturdy enough to slice or hand-hold but this one and it really requires a spoon to eat.  It’s just too moist to eat with your hands.   Only the extract version of this cake is suitable for Atkins Induction Phase and Keto programs.  Once you’re nearing or at goal weight, the real pineapple version is a must try!

DRY INGREDIENTS: I like to measure out 10 sets of the dry ingredients to put in plastic bags so I can have them on hand like a “ready mix” for when I get a snack craving.  Then all I have to do is add the melted butter, egg, syrup and flavoring item.

¼ c. golden flax meal

½ tsp. baking powder

1 T. granular Splenda (or equivalent sweetener)

1 T. Resistant Wheat Starch

1 tsp. oat fiber (do not substitute high-carb oat bran or oat flour!)

Optional:  Dash ground cinnamon

WET INGREDIENTS:

1 T. melted butter

1 large egg, beaten

2 T. crushed pineapple juice pack

1 T. pineapple or almond sugar-free syrup

LOWER-CARB VARIATION:  Substitute 1/2 tsp. pineapple extract for the crushed pineapple

DIRECTIONS:  In a 5-6″ round or oval dish, melt the butter in your microwave.  Add the sugar-free syrup (to cool down the butter).  Add the egg and beat all together.  Add in the dry ingredients and stir well with a fork.  Add in your choice of flavorings below by stirring to blend or dropping fruit bits in by hand evenly.  Microwave on HI for about 1 minute 30-40 seconds.  This batter rises as it bakes and then slightly falls when removed from microwave…..that is normal.  It is done when dry to touch in center.  If not dry to touch, cook 5-10 seconds longer, as ovens can vary.  Remove and slightly cool. Cut in half with a knife and spoon half onto two individual plates or bowls to serve with a spoon to eat.

NUTRITIONAL INFO:  Makes 1 cake that is two servings.  Bake in two separate ramekins if you prefer.  Numbers do not include photo garnish (whipped cream and additional teaspoon pineapple).

Each half of the plain cake contains:

With Real Pineapple:  200 cals, 14.25g fat, 16.05g carbs, 8.45g fiber, 8.6g NET CARBS, 6.05g protein, 136mg sodium

With Pineapple Extract: 181 cals, 14.25g fat, 11.6g carbs, 8.2g fiber, 3.4g NET CARBS, 5.8g protein, 134mg sodium

Who eats chili dogs for breakfast?  Well………I tried a little experiment with a batch of my Cheese Thin Buns this morning and it actually was quite tasty.  A pleasant switch from keto quiches, bacon and eggs or low-carb pancakes.

Seems like when I cook (or defrost ready-cooked chili for a meal) there is invariably 1 bowl leftover.  I never throw food away because I must live up to my husband’s label for me:  “Queen of Leftovers”.  Today I lived up to that title. 🙂 Added just 2 tsp. chili atop one of my favorite buns, a special-shaped sausage patty, a sprinkle of cheese.  Voila! A delightful breakfast was born!   We were both quite surprised this was so tasty!  The hubs had me crack a couple eggs aside his, requiring extra cook time (5 minutes longer) but I forgot to get a photo of the one with eggs before he had eaten most of it.  This recipe is suitable for all phases of Atkins and Keto plans.

Buns right from the oven:  Glucomannan Hot Dog Buns

INGREDIENTS:

1 recipe my Cheese Thin Buns batter

4½-5 oz. bulk breakfast sausage

4 T. leftover chili

6 T. shredded Cheddar cheese

6 T. shredded Mozzarella Cheese

OPTIONAL: 6 eggs (1 per serving) or 12 eggs (2 per serving)

DIRECTIONS:  Preheat oven to 350º.  Make the Cheese Thin Buns batter per that recipe’s instructions, using a lightly-oiled eclair or hot-dog bun pan to contain the batter.  I used this Tescoma® pan set into a metal pan for support/handling: https://www.amazon.com/Bread-roll-moulds-holes-5-5/dp/B06Y3MGDVT/ref=sr_1_3?keywords=tescoma+silicone+baking+pan&qid=1553192169&s=gateway&sr=8-3. If you don’t have or want to buy this pan, use whatever similar shape you have.  Bake 12-13 minutes at 350º.

While those are baking, oil 6 small 6″ oval baking dishes (or whatever shape you have similar).  Divide sausage into 6 portions (about 2.5 oz. each).  Press them into an oblong (or shape of your baking dishes) flat shapes to match your pan shape.  Brown them on both sides in a skillet over medium heat and remove when done.

Now place 1 bun into each oiled ramekin dish.  Top with one of your cooked sausage “ovals”.  Spoon 2 tsp. chili down the length of the sausage patty in the center.  Top each chili-dog with 1 T. Cheddar and 1 T. mozzarella shreds.  If adding the extra egg(s), crack one to the left and one to the right of each chili dog assembly.  It will flow out the entire length.  Pop the small dishes into a 350º oven and bake 15-16 minutes.  If not using the extra eggs, they will be done in just 10-11 minutes baking time.  We ate ours right from the baking dishes set onto a larger plate to protect the table.

NUTRITIONAL INFO:   Makes 6 Breakfast Chili Dogs, each contains:

With 2 eggs added: 583 cals, 45.23g fat, 6.48g carbs, 3.48g fiber, 3g NET CARBS, 35.7g protein, 1064 mg sodium

With no extra eggs:  440 cals, 35g fat, 5.71g carbs, 3.48g fiber, 2.23g NET CARBS, 23.1g protein, 924mg sodium

 

 

Click to enlarge

I keep Boursin soft cheese “Garlic and Fine Herbs” flavor in the door of my refrigerator almost always.  Not something I like to run out of.  I keep finding interesting things to try it in or on.  It reminds me a lot of cream cheese, but much more intense flavor.  I find it way too heavy all by itself, as a dip or spread.  But I am really starting to like it in small amounts in a variety of odd places.  If you haven’t yet tasted this cheese, or tried this egg recipe, you really must!  The flavor is just amazing!  Very tasty and it did not get the usual frowns and winces from my husband (who prefers plain eggs).  So I thought I’d share this Induction friendly recipe with you today.  Boursin cheeses are usually found in the deli or specialty cheese section of your grocery store.

 

INGREDIENTS:     

2 T. butter, unsalted

4 large eggs, beaten

1½ T.  Boursin cheese, (I used Garlic and Herb flavor)

2 T. parsley, chopped

DIRECTIONS:   Melt butter in a non-stick skillet over medium heat.  Add Boursin cheese and stir to dissolve.  Cheese will look like it’s curdling, but don’t worry, not a problem.  Add all the parsley but 1 tsp. reserved for garnish.  After 1 minutes, add beaten eggs and cook until done.  Serve sprinkled with the remaining parsley.

NUTRITIONAL INFO:    Makes 2 servings, each contains:

262 cals, 23g fat, 1.2g carbs, 0.15 g fiber, 1.0 g NET CARBS, 13g protein, 165 mg sodium

If you’re not familiar with Boursin cheese, it’s a soft cheese that comes in a foil wrapper in a little box that looks something like this: HerbBoursin

Sausage Tarragon Cream on Toast

It’s what I had for breakfast today!  This dish evolved from my Eggs with Tarragon Cream recipe but I added some sausage.  This is Atkins Induction friendly and a tasty change of pace for breakfast when you just don’t feel like eggs.  My husband scrambled up an egg and placed on his toast before adding his gravy mix.  Nice variation on a theme.  This dish is also good as a lunch or evening meal served alongside a lovely green salad.  It truly is one of my favorite breakfasts!  This one is Atkins Induction Friendly, too!

INGREDIENTS:

2 Revolution Rolls (also known as Oopsie Rolls or Cloud Bread)

4 oz. pork breakfast sausage, browned (or whatever brand you prefer that has minimal sugar added)

1/3 c. green onion, chopped

1 Roma tomato, coarsely chopped

¼ tsp. dried tarragon (or ½-1 tsp. fresh)

Dash salt and black pepper

¼ c. heavy cream

1 c. water

DIRECTIONS:  Brown sausage in non-stick skillet over medium-high heat..  Add chopped green onion and chopped tomato and saute until onion is softening a bit and the tomato is just barely beginning to soften, but is not cooked to mush.  Lower heat to low.  Add seasonings, cream and water.  Simmer to thicken.  If not thick enough to suit your preference, sprinkle a tiny bit of your favorite thickener and stir until it has thickened up.  Toast the Revo Rolls and spoon the sausage cream over the toasted rolls and serve at once.

VARIATION:   Add scrambled egg before topping with sausage gravy. 

NUTRITIONAL INFO: Makes two servings, each contains (not including egg):

330 Cals, 26.7g fat, 4.3g carbs, 0.8g fiber, 3.5g NET CARBS, 17.5g protein, 522 mg sodium

Blueberry Version with blueberry syrup. Use clear syrups to avoid “pink” batter.

I’ve been playing around with the classic Atkins MIM (Muffin-in-a-Minute) recipe this month.  I tried some delicious varieties of my little breakfast cakes/muffins but forgot to get photos of them.   I’ll do that upon next baking of each variety and share them with you all.

I’m trying to increase my flax intake for a health issue and so far these flax-based gems are helping me.  To the basic Atkins MIM recipe, I added a couple texture enhancers to improve texture & flavor.  I also increased sweeteners and the amount of butter.  The resulting muffins/cakes are baking up consistently moist and very tasty.  Trials so far include of course, the classic cinnamon version, a chai version, a mango version, a peach version, a cherry version and today a blueberry version.  We love them ALL! My husband’s fav is the cherry; mine is the peach.   FYI the least carb-y versions are the ones with just cinnamon or chai tea spice, followed by the Boyajian oil citrus zest versions.

I used blueberry sugar-free syrup for the one I made this morning, which is a dark blue in color, so it made the batter turn pink.  Flavor was spot on!  Only the original cinnamon version is suitable for Atkins Induction.  The others are OK once you get to at least the the berries (or higher-carb fruit) level of the Atkins carb re-introduction ladder.

DRY INGREDIENTS:  (I like to measure out 10 sets of the dry ingredients to put in plastic bags so I can have them on hand like a “ready mix”)

¼ c. golden flax meal

½ tsp. baking powder

1 T. granular Splenda (or equivalent sweetener)

1 T. Resistant Wheat Starch

1 tsp. oat fiber (do not substitute very carb-y oat bran or oat flour)

WET INGREDIENTS:

1 T. melted butter

1 large egg, beaten

2 T. sugar-free syrup (select specialty flavor to compliment your choice below)

DIRECTIONS:  In a 5-6″ round or oval dish, melt the butter in your microwave.  Add the sugar-free syrup (to cool down the butter).  Add the egg and beat all together.  Add in the dry ingredients and stir well with a fork.  Add in your choice of flavorings below by stirring to blend or dropping fruit bits in by hand evenly.  Microwave on HI for about 1 minute 30-40 seconds.  Slide knife tip between cake and bowl and tip cake onto serving plate.  This batter rises as it bakes and then slightly falls when removed from microwave…..that is normal………it is done.

FLAVORING OPTIONS:

½ tsp. cinnamon

½ tsp. Chai Tea Spice Blend

2 drops Boyajian orange oil + bit of orange zest

2 drops Boyajian lemon oil + bit of lemon zest

2 drops Boyajian lime oil + bit of lime zest

6 chopped raisins + dash cinnamon

1 T. ch. pecans

3 slices peach, chopped

6 canned red tart cherries

10 blueberries

2 T. pumpkin + 1/8 tsp. pumpkin pie spice

6 raspberries cut in halves

2 strawberries, chopped

2 T. ch. pineapple (or canned, crushed)

2 T. grated apple

NUTRITIONAL INFO:   Makes 1 cake the size of 2 small muffins.  Each half is a serving.  Not including any flavoring additives you chose to add from the flavoring options suggested, each half of this cake contains:

183 cals, 14.25g fat, 11.55g carbs, 8.2g fiber, 3.35g NET CARBS, 5.8g protein, 134mg sodium

This entire base cake/muffin recipe (without flavorings) contains:  366 cals, 28.5g fat, 23.1 g carbs, 16.4g fiber, 6.7g NET CARBS, 11.6g protein, 267 mg sodium (eat only half the cake/muffin to cut these numbers in half)

 

Lemon Curd

See biscuit recipe here

This has been a favorite of mine ever since our 6-week driving tour of the British Isles in the 80’s.  It is marvelous for use in desserts, but my favorite way to have this is with warm biscuits.  I have since modified my recipe to be Atkins or Keto friendly.  Love this with my Buttermilk Biscuits shown right.  How about some for Valentine’s Day Breakfast this week?

This also makes a delicious cream filling for doughnuts, between layers of vanilla cake, pound cake or to make yummy lemon mini-tarts.  As lemon and lime juice is limited during Induction to 3 T. per day, this recipe is only suitable for Induction if you don’t over indulge.

INGREDIENTS:

3 eggs, whisked well

1 T. liquid Splenda (or other sweetener to equal 1 c. sugar)

½ c. fresh lemon juice

1 T. lemon peel, grated

¼ c. unsalted butter

DIRECTIONS:  In a saucepan, whisk eggs, add sweetener, lemon juice and peel.  Turn fire to medium-low and add butter.  Cook, stirring constantly for about 10-15 minutes until thickened.  Pour into jar and chill/store in refrigerator.

NUTRITIONAL INFO: Makes about 20 T. or ten 2T. servings, each serving contains:

54.53 calories, 4.6 g  fat, 1.56 g  carbs, .41 g  fiber, 1.15 g  NET CARBS, 2.13 g  protein, 23 mg. sodium

Strawberry German Pancake

Who says you have to make stuffed, savory dishes with spaghetti squash?  Instead make a fluffy dessert pancake!

This is my low-carb version of a very old recipe my Mom used to make with peaches.  Mine has less egg in it than is typical (I’m not too fond of eggs). This came out delicious and my husband, who dislikes all things I serve him with spaghetti squash, could NOT tell it was even in this creation!  Don’t ya just love when you can fool someone’s taste buds that way?  🙂 Unable to find my old recipe, I just started without one.  I first cooked the squash and forked out 1 c. of the threads for this recipe, storing the rest in the freezer for another use.   Then I started throwing things on top of that into the bowl.   Sometimes the ingredients just click!  🙂  This is not suitable until the berries rung of the OWL ladder.  Anyway, I think you’ll like this should you decide to give it a go.

VARIATION:  Use fresh peaches and sugar-free peach jam instead of the strawberries. (will be higher carbs however)

INGREDIENTS FOR PANCAKE: 

1 c. cooked spaghetti squash threads

1 oz. cream cheese

2 T. butter, unsalted

2 beaten eggs

1½ pkt. Truvia sweetener, or equivalent sweetener of your choice

2 tsp. DaVinci Vanilla sugar-free syrup (or ¼ tsp. vanilla extract)

2 T. golden flax meal  (or 2 T. almond flour, or 1 T. coconut flour)

1 T. sugar-free strawberry preserves

3 oz. sliced strawberries

WHIPPED CREAM TOPPING:  1/3 c. cream, whipped.  Add 1/8 tsp. vanilla & 3 drops liquid sweetener. Stir.

DIRECTIONS:  Microwave on HI a seeded spaghetti squash half cut-side down in ½” water for 13-15 minutes.  Fork out 1 c. of the threads into a mixing bowl.  Store the rest in your fridge or freezer for another use.  Preheat oven to 350º.  While squash threads are still hot, mix in cream cheese and butter to melt.  Stir well.   Add eggs, sweetener, DaVinci syrup, flax meal and sliced strawberries.  Stir well.  Pour into buttered pie plate or quiche dish.  If you prefer a perfect circlar appearance, pour into buttered individual 4″ round mini pie/cake pans.  Bake at 350º for about 20-25 minutes (only 15 min. for smaller round ones) or until center is set.  Remove and cool almost completely (top layer cannot be even warm really, but bottom one will still be) or the whipped cream topping will melt and be a runny mess, spoiling visual appearance greatly.  Cut into quarters and carefully lift 1 quarter out onto each of 2 serving plates.  Spread half the strawberry preserves on each in a thin layer.  Place another quarter of the pancake nicely on top and top with half the whipped cream topping.  Serve at once and ENJOY!

NUTRITIONAL INFO:    Makes 2 servings each containing:  (calculated using flax meal):

356 calories, 29 g  fat, 12.5 g  carbs, 4.85 g  fiber, 7.65 g  NET CARBS, 10.5 g  protein, 217 mg sodium

 

I made an absolutely delicious single-serving coffeecake for our breakfast this morning.  I’m having some health issues and I need to eat something with flax meal or psyllium nearly everyday to correct the problem.  I’ve refined the One-Minute Muffin recipe that is so popular on the internet in all its variant glory.  My version gives it a slightly smoother texture, less flax taste and pulls the carbs down (except when you add carb-y fruit like cherries).  This one is my husband’s favorite version to date. I have started measuring out all dry ingredients x 10 and storing in 10 plastic bags so I can whip these up much faster int he mornings.

To this basic batter you can change up the sugar-free syrup flavors, spices or berries/fruit to come up with all sorts of tasty morning treats.  In my case, it’s like taking my medicine and LIKING it!  This particular version of the coffeecake is not suitable until you are nearly at goal weight due to the use of high-carb cherries.  But cherries are my husband’s fav, so what can I say?  Choose strawberries, blueberries or raspberries and the carbs will go down on this treat.  You can order the more unusual ingredients in this recipe as always, at Netrition.com, or from other internet suppliers.

INGREDIENTS:

4 T. golden flax meal

½ tsp. baking powder

1 T. Splenda (or equivalent other sweetener of choice)

1 tsp. resistant wheat starch

1 tsp. oat fiber (do not sub in higher-carb oat bran or oat flour)

1 large egg, beaten

1 T. melted butter

2 T. almond sugar-free syrup (I used Monin brand)

8 tart cherries (canned)

VARIATION:  Mix up some cream cheese frosting and spread or pipe a wee bit on top for a sweeter coffeecake (or for a dessert).

DIRECTIONS:  Melt butter in 6″ oval baking dish (round or square will do also).  Add the sugar free syrup and egg and beat with a fork until the 3 are incorporated well and smooth.  Measure the flax meal on top of the egg mixture.  Measure and add in all other dry ingredients.  Beat all together until you have a smooth batter.  Drop the 8 cherries evenly on top and pop in your microwave on HI for about 1 minute 30 sec. (check at 1 minute as microwaves vary a lot).  Remove from oven.  Run knife tip around outside and tip out onto plate.  Serve at once.

NUTRITIONAL INFO:   Makes 1 coffeecake which contains:

365 cals, 28.5g fat, 23.2g carbs, 12.3g fiber, 10.9g NET CARBS (only eat half or use berries to cut carbs), 12g protein, 331 mg sodium

Raspberry Cream Cheese Coffeecake

I created a delicious coffeecake early on in my weight-loss journey.    It’s very filling with my addition of a flax topping.  This will be something I only make on very special occasions as it’s a little carb pricey.  It is very good and when I serve it for special occasions, I’m amazed how well it is received by guests.

This recipe is not suitable for Atkins Induction.  Blueberries would do nicely in this for a nice variation. 🙂  You can pull the carb count down on this coffeecake using liquid Splenda in the cake and cream cheese layer, but I had none on hand the day I made this.  I would definitely stick with the granular erythritol or Splenda for the streusel topping, however.

INGREDIENTS:

2½ c. almond flour (total)

½ c. hazelnut flour (total)

2 T. flax meal

1½ c. granular erythritol or Splenda (or sweetener of your choosing to equal 1½ c. sugar)

3 eggs

1 tsp. baking powder

½ tsp. baking soda

1/8 tsp. salt

¼ c. butter, unsalted, only slightly softened

1 tsp. cinnamon

1/2 c. sour cream

2 tsp. vanilla extract

2 T. oil of your choice (coconut, melted butter, extra light olive oil)

4 oz. cream cheese, softened

1 c. fresh raspberries (or frozen)

DIRECTIONS:  Preheat oven to 350º and grease 8″ square or deep round cake pan (this cake rises up nicely).  In a medium mixing bowl, add 2 cups of the almond meal, 1 T. of the flax meal, baking powder, baking soda, salt, 3/4 c. sweetener and mix well.  Add sour cream, oil, extract and 2 of the eggs.  Beat by hand until well blended.  Spread evenly into greased cake pan and set aside.

Now soften the cream cheese and add the 3rd egg.  Beat until smooth with a spoon.  Add 1/4 c. sweetener.  Carefully pour this evenly over the cake batter.  Try not to disturb cake batter too much as you try to get this evenly over the cake.  Next evenly place the raspberries on top of the cream cheese layer.

Make the streusel topping by mixing ½ c. almond meal, ½ c. hazelnut meal and 1 T. flax meal, the cinnamon, ½ c. sweetener and the ¼ c. butter.  A fork is easiest to do this with.  Try to break up the butter in the crumbly mixture as best you can.  You can add a few chopped nuts as well to this streusel (pictured but NOT included in nutritional info below).  With hands, sprinkle all the topping on top of the cake (looks like a lot but use it all, trust me).  Bake for 40 minutes or until done in center   Cut into 16 servings.

NUTRITIONAL INFO: Makes 16 servings, each containing:

217 cals, 19.5g fat, 12.56g carbs, 3.13g fiber, 9.43g NET CARBS, 5.73g protein, 93mg sodium

Apple Cinnamon PancakesThese were certainly a pleasant change from my usual plain pancakes, and not too bad in carbs to have a whole apple in them!  I’m far enough along in my diet now to be able to add the occasional bit of fruit to my diet once a week. Today was the day.  I grated an extremely small apple, which yielded about ½ cup apple shreds and added them to my “Pork Rind French Toast Cakes” recipe, along with a bit of spice, sweetener, vanilla and a dab of baking powder.  Voilà!  A delightful breakfast and it only took 2 to fill me up.  Good thing, because hubby eagerly ate the other four with NO PROBLEM!  🙂  This recipe is not suitable until you are on closer to goal weight on the fruit rung of the Atkins Phase 2 (OWL) carb-re-introduction ladder.

INGREDIENTS:

1½ oz. pork rinds, crushed

2 T. golden flax meal

2 T. coconut flour

½ tsp. baking powder

½ pkt. stevia (I use SweetLeaf)

1 small 2″ apple, grated

2 eggs, beaten

¼ c. heavy cream

2 T. DaVinci vanilla or caramel sugar-free syrup (or 1/4 tsp. vanilla)

¼ tsp. cinnamon

Pinch nutmeg 2

T. water

DIRECTIONS:  Measure the dry ingredients into a mixing bowl.  Add wet ingredients, stir well and let batter set for about 2-3 minutes and to get thick.  Dip the batter onto an oiled, hot griddle, pancake style, forming into six round 4″ pancakes with the back of your spoon.  Brown on first side and when puffed up a bit, flip them over.  When both sides nicely browned, serve with your favorite low-carb syrup (I use Cary’s  sugar-free maple) and breakfast meat.  I think these would also be nice served with some diced, spiced and slightly thickened saucy apples and a dollop of whipped cream for a desert!

NUTRITIONAL INFO:  Makes six 4″ pancakes, each contains:

113 cals, 6.78g fat, 5.55g carbs, 2.12g fiber, 3.43g NET CARBS (reduce apple to lower), 7.73 g  protein, 233 mg sodium

A delicious way to use up a leftover low-carb sandwich bun, roll or biscuit.  I used one of my new Einkorn-Carbalose Sandwich Buns (because it is all I had baked on hand this morning) for this breakfast creation.  That explains a little higher carb count on this breakfast than if I had used one of my other low-carb breads/buns.  These little piles of breakfast deliciousness I will be making again.  This was very tasty indeed!  This recipe is suitable for all phases of Atkins provided you use a phase-suitable bun on the bottom.   For those still on induction, I would recommend toasting a one-minute-muffin (the original recipe minus the cinnamon and sweetener) to meet Induction guidelines.  That will also lower the carb count (see below).

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INGREDIENTS:

1 low-carb bun of your choosing, sliced laterally, toasted

4 large eggs, beaten

2 T. (total) unsalted butter

2 leek leaves, well-washed, sliced thin

½ c. heavy cream

½ c. tap water

Dash salt

1/8 tsp. coarse black pepper

1/8 tsp. xanthan gum (or preferred thickener)

DIRECTIONS:  Wash leeks to rid them of any dirt.  Slice thinly crosswise.  In a medium skillet over medium-high heat, saute leeks in 1 T. of the butter until soft.  Add cream, water and bring to simmer.  Add salt and pepper and slowly dust xanthan gum on top, whisking continuously until sauce thickens up to your liking.  Turn off heat.

In a small egg skillet, melt the other tablespoon butter and scramble the eggs as you usually do.  Spoon half the scrambled eggs atop each half of the toasted bun.  Top with half the leek cream sauce and serve at once.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

438 cals, 40g fat, 11.15g carbs, 3.35g fiber, 8.8g NET CARBS, 10.6g protein, 508 mg sodium  (The particular bun I used because it is what I had baked up and on hand, has 5.8 NC per half.  A lower carb bun like a one-minute muffin toasted would lower carbs to 5.75 net per serving).

Einkorn Sausage-Cheese Balls

This is an ever-popular party appetizer that never goes out of favor with your holiday guests.  I’m hosting the appetizers phase of our neighborhood annual Christmas round-robin dinner and this easy make-ahead treat will be easy to make ahead, heat and serve.  I have another Sausage Cheese Ball recipe on my website that rings in at only 1 net carb per ball but I like this one a bit better.  With fewer ingredients it’s a little easier to put together.  This recipe features my convenient homemade Einkorn Low-Carb Bake Mix (similar to Bisquick and Carbquick).  These tasty treats only have 1.76 net carbs per ball!  Not bad for the convenience of just reaching for 3 ingredients in lieu of a whole bunch of ingredients.   These are not suitable until the grains rung of the carb re-introduction ladder of Atkins Phase 2 OWL.  They are OK for Keto diets if you can fit a few into your daily carb limits.

INGREDIENTS:

12 oz. breakfast sausage (I used my homemade breakfast sausage recipe)

1 c. shredded cheddar cheese

2 c. my Einkorn Bake Mix  (For gluten-free version, use Jennifer Eloff’s Gluten-Free Bake Mix or another GF mix of your choice)

DIRECTIONS:  Preheat oven to 350º. Mix the above ingredients in a medium bowl with your hands as you would a meatloaf mixture.  When thoroughly blended, form into 30 1″ balls and place on non-stick baking sheet or one lined with parchment or silicone sheet for ease of clean-up. Bake for 15-20 minutes until lightly browned.  Remove to paper towels to drain off any excess grease (mine had none actually).  Serve warm and ENJOY!

NUTRITIONAL INFO:  Makes 30  1″ balls, each sausage ball contains:

95 calories, 7.81 g  fat, 2.4 g  carbs, 0.64 g fiber, 1.76 g  NET CARBS, 4.82 g  protein, 81 mg sodium

I bought a new silicone hoagie roll pan (made by Tescoma) to make hotdog buns with and tried them for making our breakfast this morning.  I call these “pirogues” because they are in the shape of little boats to me.  These are simple to make and were quite tasty.  These are suitable for all phases of Atkins and other Keto diets.  They fit a Primal Blueprint program but not paleo with the cheese in them.

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INGREDIENTS:

4 large eggs, beaten

2/3 c. cooked pork sausage crumbles

1 c. total Cheddar cheese (or cheese of choice)

½ c. green onion tops, chopped

VARIATION:  You could spoon a small amount of low-carb bread batter in the bottom of the pans first for a “boat shell” for a change of pace.  They will likely take maybe 5-7 minutes longer cooking time if you do this variation.

DIRECTIONS:  Preheat oven to 350º.  Place a hotdog bun or hoagie roll silicone pan on a baking sheet for support and baking.

Beat the eggs in a medium bowl.  Set aside for a moment.  Sprinkle half the cheese in the bottom of a silicone hoagie/hotdog bun pan.  Using a 2-T. scoop, spoon the eggs as equally as possible (start with 2 T. per slot) into the 6 slots of your pan.   Even out the rest of the beaten eggs evenly in the 6 slots until all used up.  Sprinkle the chopped green onion over each pirogue.  Top with the rest of the cheese.  Pop into 350º oven and bake for about 15 minutes or until dry to the touch on top.  Serve at once.

NUTRITIONAL INFO:   Makes 6 pirogues, each contains:

167 cals, 12.5g fat, 2.1g carbs, 0.23g fiber, 1.87g NET CARBS, 11.4g protein, 389mg sodium

I whipped these up this afternoon for our breakfast in the morning.  I don’t like baking when I get out of bed………..too sleepy.  They came out delicious!  It’s basically my Blueberry Scone recipe with the logical ingredient changes for the flavor change.  Some people frost scones, but we prefer ours unfrosted.  Fast forward:  These were delicious the next day.  I just set them out of the fridge to come to room temperature.  Yummy!

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   Volume 10 is hot off the press with more delectable goodies.  Early orders can be delivered by Thanksgiving.  EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order today.  You can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leave a review at this site

INGREDIENTS:

2 large eggs, beaten

1 T. fresh squeezed orange juice

1½ T. orange zest

2 T. unsalted butter, melted

1 c. fresh cranberries, chopped in processor

1 c. Splenda or equivalent sweetener of choice

¼ tsp. salt

1½ tsp. baking powder

1 T. coconut flour

1½ c. almond flour

½ c. plain whey protein powder

DIRECTIONS:  Preheat oven to 350º.  Melt the butter over low heat on the stove in a small saucepan.  In a medium bowl, place the orange zest and orange juice.  Add the eggs and beat.  Add the melted butter next and again beat with a spoon.  Add the cranberries next and stir.  Measure all dry ingredients into the bowl on top of the wet ingredients and work the wet and dry together until all forms a solid mass of thick dough.  I formed 6 large scones with my dough, rendering the nutritional stats shown below (a little high in carbs making just 6 scones).  You might prefer to make 7 smaller scones to cut the carb count. I’ll give the full dough recipe numbers so you can calculate yours based on how many you decide to make.

Using a rubber spatula, divide the dough into the number of scones you want to make.  Foll slightly, then flatten slightly and place either on parchment-lined or silicone sheet lined baking pan.  Pop into hot 350º oven for about 20 minutes or until firm in the center and lightly browned around the edges.  Remove and cool (traditionally not eaten hot) so they will achieve the proper “short” texture.

NUTRITIONAL INFO:  For 6 large scones, each scone will contain:

354 cals, 28g fat, 15.71g carbs, 5.4g fiber, 10.31g NET CARBS, 18.2g protein, 238 mg sodium  (carbs can be cut using liquid sweetener of choice)

ENTIRE BATCH DOUGH CONTAINS:  2123 cals, 167.8g fat, 94.3g carbs, 32.4g fiber, 61.9g NET CARBS, 109.4g protein, 1427 mg sodium

mr-matthews-quicheIn 1980 we took a 6-weeks driving tour of Great Britain that was truly the trip of a lifetime.  Planned our route for months.  We put over 6,000 miles on a brand new Volkswagon “Golf” we rented just outside London, where our epic journey began.  Drove all the way to Edinburgh by way of Berwick-on-Tweed, back down through the Lake District, over into Wales, Down the west coast to Tintagel in Cornwall, stopping over at Clovelly a day, a dip down to Lynton-Lynmouth and finally back to London by way of a B & B just down the road from Paul McCartney’s famous Windmill home.  The car dealership was honestly gob-smacked when we turned the car back in and the agent took note of the odometer that had read nearly zero when he handed the car over to us.  🙂

My husband, a retired World History teacher, just had to see Hadrian’s Wall, near Corbridge, so we picked a lovely little country cottage from our AA Farmhouse Guide whose description was idyllic and which turned out to be the most memorable one we stayed it during out 6-week tour of the UK. The proprietor was a stout, soft-spoken, distinguished, silver-haired elderly gentleman named Mr. Matthews.  The approach to the establishment was through a circular drive in a lovely garden.  Once inside the cottage (more a mansion almost) we look up to see the massive staircases that encircled each end of the main room. We looked at each other and our eyes said “Picked a good one, this.”

The very formal dining room had a massive picture window that looked onto a huge garden lined in pink honeysuckle!  Mr. Matthews, assisted by a lovely daughter, served dinner that night himself, as he was inordinately proud of his B & B.  It was a non-fancy meal, but typical, hearty country fare: ham, greens, potatoes and baked beans.  The British, you see, ate a lot of canned beans throughout WWII (beans on toast, my father said, was a favorite when he was stationed there in 1943).  To this day, beans are still a staple in their diet and served in ways we “colonials” would never dream of. One of the side dishes on the plate that night was baked beans, which were quite tasty with his ham.

At breakfast the next morning, our omelet was again served by Mr. Matthews, presented with great pride.  He was beaming when he said “You don’t get an omelet like THAT in just any B & B”.  We smiled to show how eager we were to try his special omelet that clearly had everything in it that was leftover from our dinner the night-before.  It was cooked to perfection and man, I’m here to tell you that his was one of the best omelets I ever ate!

Well, I ramble on in a sea of nostalgia, so I’ll get back to the matter at hand, the recipe and prep.  I’m such a lousy omelet cook I invariably tear them up rolling the sides over, so I prefer to bake them like a quiche to avoid that issue.    This recipe is not suitable until you reach the legumes level of the Atkins carb reintroduction ladder well into the OWL (Ongoing Weight Loss Phase).  It is not suitable for Primal-Paleo unless you omit the beans, but that’s really what makes this recipe so special.  But a bacon-onion quiche, although a horse of another color, is always good. 🙂

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INGREDIENTS:

5 slices lean “streaky bacon” as Mr. Matthews would call it (regular bacon in the States)

2 oz. chopped yellow onion

½ c. well-rinsed pork ‘n beans (from a can)

3 extra large eggs, beaten (more if you want a thicker, heftier, more eggy quiche)

DIRECTIONS:  Preheat oven to 350º.  Coarsely chop the bacon into 3/4″ dice.  In a medium skillet ( I prefer non-stick for omelets), brown the bacon but stop BEFORE it is very crisp.  Chop the onion and add to the pan.  Saute until the two are browned and tender.  Drain off any excess grease.  Sprinkle the beans evenly on top.   Drizzle the beaten eggs evenly over the mixture.  Pop into 350º oven and bake for 10-15 minutes or just until the center is set to the touch.  Cut into 4 portions and serve.

NUTRITIONAL INFO:    Makes 4 servings, each contains 136 calories, 6.9 g fat, 4.70 g carbs, 0.95 g fiber, 3.75 g NET CARBS, 9.77 g protein, 2261 mg sodium

Pumpkin Granola

My husband was asking for an easy breakfast cereal recently, because occasionally I just don’t want any breakfast and he doesn’t want me to cook when it’s just for him.  So I created a very tasty cereal yesterday.  This stuff is great for just snacking, too!  The slight yellow hue to the coconut is due to the pumpkin in the recipe, but trust me, the pumpkin taste is mild (and the coconut, too, for that matter).  I taste the spices, nuts and fruit mostly.  🙂  This recipe is not suitable until Atkins Phase 2 OWL when nuts are re-introduced.  This keeps AMAZINGLY well over time.  I stored mine in a Tupperware canister.  This granola (what is left) is still dry, crunchy and delicious! 🙂

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INGREDIENTS: 

½ c. roasted sunflower seeds, unsalted

½ c. roasted pumpkin seeds, unsalted

2 T. chia seeds

1½ c. large flake coconut, unsweetened

1 c. walnuts, coarsely cut

1 c. pecans, coarsely cut

1½ tsp. cinnamon

¼ tsp. ground nutmeg

¼ tsp. ground cloves

1/8 tsp. sea salt

2 T. erythritol

5 dried prunes, chopped fine like tiny dried currants (DelMonte has no added sugar)

1/3 c. liquified coconut oil

¼ c. sugar-free maple syrup

1 tsp. vanilla extract

1 c. canned pumpkin puree (do not use the pie filling!)

DIRECTIONS:  Preheat oven to 300º.  Line two large baking sheets  with parchment paper and set aside.  Measure the first 12 (dry) ingredients into a large mixing bowl and stir well.  In a small bowl, stir the last 4 (wet) ingredients well.  Using a rubber spatula, pour the wet ingredients evenly over the dry and with the spatula, stir and toss to coat all the dry ingredients with the wet ingredients.  When well-blended, pour half the mixture onto each paper-lined pan.  Spread evenly.  You will need to bake until it is dry and somewhat crisp to the touch, or about 1½ hours (longer for some ovens).  Stir ever 15-20 minutes to be sure it is cooking evenly.  Do not allow to overly brown or the nuts will taste burned.   Turn off oven and let the granola dry in the oven as it cools.  Break it apart into smaller clusters if you like.  I like mine in larger clusters, as I eat it more as a snack than a cereal.  Transfer to an airtight container or zip-loc gallon bag.  BE ABSOLUTELY SURE IT IS FULLY COOLED BEFORE STORING.  Otherwise it will “sweat” and get soft (just re-bake for 15-20 minutes to crisp it up again).  This stuff is delicious, so do ENJOY!

NUTRITIONAL INFO:   Makes 9 cups total or eighteen ½ cup servings.  Each ½-cup serving contains:

214 cals, 19.6g fat, 7.5g carbs, 3.21g fiber, 4.29g NET CARBS, 4.9g protein, 42 mg sodium

Well, I guess I was hungry this morning, because I sliced off a portion of my breakfast egg dish before I got my camera out to take a picture!   I call this a “pancake” because it was quite thin, with only 3 eggs in it.  But then I’m not terribly fond of eggs, so are you surprised?  If you prefer more of a frittata, just increase the eggs to 4 or 5.  This was prepared with precooked bacon, something I never have around as a rule.  I don’t like the taste of precooked bacon so much.  But I bought and rendered out a 3# box of bacon ends and pieces this week and these cooked lean crumbled bits of various shapes and sizes I saved for such recipes as this one.  Worked out fine in this dish, as it was delicious.  This breakfast or brunch dish is suitable for all phases of Atkins and Keto programs.  It passes muster for Primal and Paleo diners as well, provided you clarify the butter, of course.

Our latest two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.

When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site

Bacon-Mushroom Pancake Close-up

Click for close-up

INGREDIENTS:

4 T. unsalted butter

6 medium mushrooms, sliced

2 oz. cooked bacon pieces (weighed after cooking)

3 large eggs, beaten

DIRECTIONS:   Preheat oven to 350º.  In a 10″ skillet melt the butter over medium-high heat and saute the mushrooms in the pan until tender and no longer bleeding moisture into the pan.  Turn off heat.  Spread the bacon pieces on top evenly.  Drizzle the beaten eggs over the top of the bacon-mushroom mixture, trying to moisten the entire contents with the egg.  Pop skillet into 350º oven for about 7-10 minutes or until eggs are just done in the center.  Remove from oven and run a spatula under the “pancake” to slide it onto a serving platter.  SErve at once.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

213 cals, 18.4g fat, 1.37g carbs, 0.27g fiber, 1.1g NET CARBS, 10.9g protein, 382 mg sodium

Upside-Down Bacon-Onion OmeletThis is a scrumptious, quick and easy omelet that is made flat in a pan and baked in the oven.  I love to make omelets this way as I think they cook so evenly.  I’ve messed up more than one folded omelet cooked stovetop.  I find the eggs don’t get quite done enough in the center for my liking.   Besides, I think eggs are pretty served up this way, too!  This delicious recipe is suitable for all phases of Atkins, Keto diets, Primal and Paleo.

INGREDIENTS:

6 thin (or 3 thick) slices bacon, diced large

2 oz. onion, diced (I used red onion)

4 large eggs

DIRECTIONS:    Preheat oven to 350º.  In a good non-stick skillet or wok, cook the bacon until nearly brown.  Add the onion and saute until the bacon is fully browned and the onion is getting soft and also beginning to caramelize/brown.   In a bowl, using a fork, beat the eggs well.  Slowly pour the eggs over the bacon-onion mixture so as not to disturb the mixture much.  Pop the pan into a 350> oven for 10-12 minutes or until eggs are just dry to the touch in the center.  Try not to brown the top of the flat omelet, as that just overcooks the eggs making them dry and rubbery.  Remove from oven.  Place a large plate (larger than your pan in diameter) over the plate and lifting skillet with one hand and holding the plate over it with your other hand, flip is quickly.  The grease from the bacon should allow it to drop right out of the pan.  Cut into 3 wedges and serve.

NUTRITIONAL INFO:    Makes 3 adult servings

231 cals, 19g fat, 2.13g carbs, 0.16g fiber, 1.97g NET CARBS, 11.8g protein, 331 mg sodium

 

 

JamCakes

My British and Canadian readers will LOVE these!!  They were just lovely with a hot cuppa…..not too sweet.   I baked these tea cakes in a whoopie pie pan that I recently purchased (see below), so each tea cake is about 2¼” x ¼”  before slicing.  The recipe makes exactly 12  tea cakes if you carefully spoon in 1 level tablespoon of batter into each pan slot. I used my focaccia bread batter for these, actually, as I didn’t really want them too sweet or crumbly/cake-y.  These are not suitable until Phase 2 OWL of Atkins.    These do not meet Primal-Paleo guidelines at all.

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INGREDIENTS: 001

3 T. cream cheese, softened

2 large eggs

1 tsp. apple cider vinegar

1 T. cold water

1 T. heavy cream

½ tsp. vanilla extract

1 tsp. dry yeast dissolved in 1 T. lukewarm water

1 tsp. baking soda

¼ c. flax meal

¼ c. plain whey protein powder

½ c. almond flour

1½ c. Monterey Jack cheese

2 T. erythritol (or other sweetener to equal around 1½ T. sugar)

1 T. oat fiber (omit for gluten free version)

DIRECTIONS:  Preheat oven to 350º.  Have a non-stick whoopie pie pan at hand.  You can use a muffin-top pan, a large muffin pan or an ebilskiver pan to make these if you don’t own a whoopie pie pan.

Soften cream cheese in a medium mixing bowl.  Whisk in all the wet ingredients.  Add the cheese and stir well.  Measure in all dry ingredients and stir well to blend.   Using a tablespoon, dip up a LEVEL tablespoon of batter and using your finger to empty out the tablespoon, fill each pan slot with exactly 1 level tablespoon of batter and spread evenly with the back of a spoon.  There will be exactly enough batter to make 12 cakes that will be sliced into 24 pieces when done, to make 12 sandwich-type jam-filled tea cakes.

Pop into oven and bake for around 10-11 minutes or until firm in the center (don’t let them brown too much).  When they are totally cool, remove from pans.  Using a serrated bread knife, carefully slice them laterally.  Using the back of a teaspoon, spread one half with 1 tsp. your favorite sugar-free preserves or jam.   You want the jam to be quite thin, for lower carbs, and so it will not ooze out when these are eaten.  Most of my sugar-free jams have around 1-3 net carb per teaspoon.  Top with the other side of the cake, repeat for all 12 cakes, and serve.  ENJOY!

NUTRITIONAL INFO:  Make 12 two-piece jam-filled tea cakes.  Numbers below do not include the jam filling.  Each tea cake consists of 2 of the sliced thinner pieces of cake with jam layered between. Therefore each jam cake/serving will contain:

129.2 calories, 10.4 g  fat, 2.28 g  carbs, 1.2 g  fiber, 1.18 g  NET CARBS  (plus whatever carbs in your chosen jam), 7.8 g  protein, 179 mg sodium

 

Wild Blueberry Bran MuffinsMy husband asked for some muffins for breakfast today.  We’re both kind of burned out on eggs this week.  No pumpkin in the house, so the only thing I had on hand to flavor them (other than extracts) was the tail end of a bag of Sam’s Club Daily Chef dried wild blueberries in my freezer.  A carry over hubby purchase from eons ago I’m glad to get rid of once and for all.   They use sugar in the processing of their dried blueberries, so using them would effectively double the carb count.  I decided to go ahead and splurge and make the muffins for the hubby anyway as I sure didn’t want to go to the store at 7am just to get fresh berries.  I am posting nutritional number for regular, no-sugar-added wild blueberries so this recipe will make sense for you.

But I digress.  These were created from the batter for an old Flax-Whey Protein Pancake recipe of mine.  And I discovered, much to my surprise, that batter makes lovely muffins as well!  As these use predominantly golden flax meal, their carb count (using fresh berries, of course) is quite low.  And they were DELICIOUS!  These are not suitable until you get to Phase 2 Atkins and reach the berries level of carb re-introduction.

Many more simple, tasty 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.  Volume 9, due out in October, has mostly my recipes once again.

EARLY BIRD SECRET SALE!!  Order here for estimated October delivery:  https://amongfriends.us/Secret-SALE.php

Order any of our books from Amazon  or here: amongfriends.us/order.php. There’s currently a special offer of a bundle of all 8 previous volumes that reduces their individual price to only $13.22!  Don’t miss out on this bargain!  And please, if you’ve already bought Volume 8, I sure would appreciate your taking a moment to stop by this page and leave your personal review:

INGREDIENTS:

1½ c. golden flax meal

2 T. Resistant Wheat Starch (I order at Netrition.com)

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

Dash salt (2 shakes of the shaker)

4 T. granular Splenda (or sweetener of choice)

1 pkt. stevia (or 1 T. erythritol)

1/4 tsp. glucomannan powder

1 c. tap water

2 large eggs, beaten

2 T. unsalted butter, melted

3 oz. frozen wild blueberries (smaller than regular blueberries), or regular berries

VARIATION:  Use ½ c. chopped fresh strawberries or fresh raspberries, which will lower carb count a bit. 

DIRECTIONS:  Preheat oven to 350º.  Lightly oil the six wells of a non-stick large muffin pan.    If  you don’t have one, use a regular muffin pan and oil all 12 wells.  In a medium mixing bowl, measure out all dry ingredients and stir will to blend evenly.  Add 2 eggs to the bowl and beat.  Add water and melted butter and stir well.  Add blueberries and blend again.  You will have enough batter to spoon about ½ cup batter into each slot.  If using a regular pan, use about 1/4 c. batter in each slot.  Even out the batter as needed to achieve equal batter height.  Pop into 350º oven.  Bake large muffins for about 20 minutes for light golden as shown in photo above.  Probably only takes 15 minutes in smaller slot pan.  Remove and serve with butter.

NUTRITIONAL INFO:  Makes 6 large muffins, each contains:

412 cals, 30g fat, 22.3g carbs, 18.4g fiber, 3.9g NET CARBS, 19.4g protein, 244 mg sodium

I broke my run on salads this week, OH MY!  I just wasn’t hungry for breakfast this morning, so I just had a cup of coffee.  The hubs took his usual Sunday hobby trip to Austin and it was just me and Button left to our own devices.  By 10:00 I was feeling a might peckish, so I ate brunch.  With just one last psyllium flat bread in the fridge, this is what I came up with.  A couple meats, a dash of fresh spinach and a bit of cheese to bind it altogether and man, was this ever tasty and filling!   This would be great breakfast, brunch or lunch!  I’ll need to get in the kitchen later today to make some more of my flat breads!  This recipe is not suitable until you get to the flour/grains carb re-introduction level (Phase 2) of Atkins due to the very healthy Einkorn flour and CarbQuik bake mix in the ingredient list for the flat bread.

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.  Volume 9, due out in October, has mostly my recipes once again.

EARLY BIRD SECRET SALE!!  Order here for estimated October delivery:  https://amongfriends.us/Secret-SALE.php

Order any of our books from Amazon  or here: amongfriends.us/order.php. There’s currently a special offer of a bundle of all 8 previous volumes that reduces their individual price to only $13.22!  Don’t miss out on this bargain!  And please, if you’ve already bought Volume 8,  I sure would appreciate your taking a moment to stop by this page and leave your personal review:

INGREDIENTS FOR EACH BURRITO:

1 Flat Bread round

3 oz. bulk pork breakfast sausage

2 slices thick pepper bacon

3/4 c. fresh baby spinach leaves

2 T. shredded Monterrey Jack Cheese

DIRECTIONS:  Lay the cooked flat bread on a serving plate and set aside the stove top.  In the middle of a small skillet, using your fingers, form the sausage into an oblong, half-moon shape the size of one half of the bread round.  Lay each strip of bacon along the outer edges of the skillet.  Over medium-high heat, brown until all the meat is thoroughly cooked on both sides.   With your spatula, set the sausage on one side of the bread round.  Lay the two strips of bacon on top of the sausage.  Now wilt the sausage right in the grease remaining in your skillet.  When wilted/cooked lift it onto the burrito atop the bacon.  Sprinkle the 2T. cheese on top and fold the other side of the flat bread over all, securing with a toothpick.  Place plate in microwave at 30% power for about 3-4 seconds so the cheese will melt.  Remove and serve at once.

NUTRITIONAL INFO:   Makes 1 burrito which contains:

670 cals, 60g fat, 18.5g carbs, 10.1g fiber, 8.4g NET CARBS, 33.4g protein, 1417 mg sodium

Carbs can be lowered serving open-faced on only 1/2 bread round; sodium and fat can be lowered making your own lean sausage homemade.

Sausage Donuts

An interesting approach for a crustless quiche creation.  These rose halfway up the sides of the little pans and each one was a perfect portion for an adult!  And they were delicious! If you don’t like mushrooms, you can just omit them (carbs will go down a wee bit).  This recipe is suitable for all phases of Atkins and Keto diets if you can fit the numbers into your daily routine.  They are suitable for Paleo-Primal folks if you substitute coconut milk for the cream.

INGREDIENTS:

5 oz. pork bulk sausage

4 medium mushrooms, chopped

1 green onion, chopped

3 medium eggs, beaten

¼ c. shredded Monterrey Jack or Mozzarella cheese

1 c. heavy cream

¼ tsp. dried tarragon

Dash each salt, pepper and cayenne pepper

1/8 tsp. xanthan gum or your favorite thickener

OPTIONAL:  Chopped parsley to garnish

DIRECTIONS:  Preheat oven to 350º.  Crumble and cook the sausage, green onion and mushrooms over medium-high heat.  Spoon 1/4 of the mixture into two non-stick mini angel food cake pans.  If you don’t have those, use a donut pan (you will have to spread mixture and cheese out over 4 donut wells instead of 2 pans as I used).  Alternately, you could fill 2 large muffin pan wells or use two mini-loaf pans.   Sprinkle 1 T. cheese over each one.  Spoon in the remaining 1/4 mixture into each pan again.  Again, sprinkle 1 T. cheese over each one.  All filling and cheese should be distributed now.

Beat the eggs in a small bowl.  Slowly drizzle the egg mixture over all the “donut” shapes you are making.  If you need more egg using different pan, beat up another egg and finish filling them up to 1/2 the height of your well shape.  Pop pan into hot 350º oven and bake for around 10-12 minutes, watching closely so as not to overcook them.  Will be dry to the touch on top when done.

While they are cooking, make the sauce.  Heat the cream in a skillet over medium heat.  Add the tarragon, salt (omit if very sensitive to salt), pepper and cayenne.  Dust your preferred thickener over the top and stir until it thickens up for you.   When you remove the cooked donuts from the oven, tip them out of the pans onto your serving platter, using a knife tip to help removing them.  Spoon the sauce over the top and garnish with chopped parsley if desired.  Serve at once.

NUTRITIONAL INFO:  Makes 2 servings, each contains:

810 cals., 75.1g fat, 6.25g carbs, 0.85g fiber, 5.4g NET CARBS, 29.15g protein, 870 mg sodium

Since you may use different pan, I am providing the numbers for the entire recipe below.  Simply divide these numbers by the number of portions you made to get the values for one of YOUR servings.

ENTIRE RECIPE CONTAINS:  1621 calories, 150.2g fat, 12.5g carbs, 1.7g fiber, 10.8g net carbs, 58.3g protein, 1740 mg sodium

Einkorn Cranberry Walnut Cake

This little snack or breakfast coffeecake is delicious.  I was looking at clafouti recipes today and one for a cherry clafouti caught my eye.  I decided that since I have never cared for the eggy, wetness of clafouti, I’d try it as a straight cake instead and toss in some walnuts for good measure. Good decision!  It came out GREAT!  I used cranberries I had previously frozen in the bag, but you could use fresh as well, or sugar-free dried berries if you make your own.

This recipe isn’t suitable until you reach the nuts and berries rung of the Atkins Phase 2 OWL carb ladder.

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 your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

1 c. my Einkorn Bake Mix (or use a lower-carb bake mix for lower carbs)

1/3 c. heavy cream

3 large eggs, beaten

3/4 c. erythritol sweetener

Dash of stevia (I used 1/8 tsp. KAL stevia)

1 c. chopped fresh or frozen cranberries

½ c. walnuts, coarsely chopped

DIRECTIONS:   Preheat oven to 350º.  Grease a baking pie plate or quiche dish with coconut oil and set aside.  Chop the berries and walnuts coarsely (I did so in my food processor pulsing a few times).  Add the bake mix and sweeteners and stir/pulse until blended.  Add the eggs and cream and pulse 1-2 more times to mix well into a chunky batter.  Scrape batter into prepared dish, spreading evenly.  Pop into 350º oven for 35-40 minutes or until center passes a toothpick test.   Slice into 6 servings and serve warm with coffee or cool and add a dollop of sweetened whipped cream when serving if you like.

NUTRITIONAL INFO:   Makes 6 servings, each contains (not including whipped cream):

264 calories, 23 g  fat, 9.25 g  carbs, 3.01 g fiber, 6.24 g  NET CARBS, 9.81 g  protein, 97 mg sodium

Banana Bread

To give credit where it is due, the basic sweet bread batter that inspired this creation was a  recipe of Low Carb Yum’s I saw here at Sugar Free Low Carb Recipes.  I changed it up by adding vanilla, sweetener, baking powder and glucomannan powder.  I believe the smooth texture is now the perfect foundation for my favorite sweet breads.

This morning, I added 2 mashed bananas for a lovely banana bread (cut into 18 slices) that only has 3.74 g. net carbs per slice!  The texture of this batter is amazingly smooth and moist.  No crumbling!  The basic batter only has 1.08 g. net carbs (cut into 18 slices), so conceivably you could add any variety of fruits, dried fruits, nuts and flavorings for an endless variety of breakfast/dessert sweet breads.  Be sure to add in the added carbs for any nuts you add and recalculate your new per-serving numbers, because the numbers below only reflect the basic batter and 2 mashed bananas.  This is suitable for Atkins OWL or above and I believe for Paleo-Primal adherence as well.

This recipe appears in Vol. 5 of Jennifer Eloff’s latest cookbook series Low Carbing Among Friends.  These books are a compilation of fantastic recipes from well-known low-carb cooking gurus on the internet.  Even George Stella has participated in Jennifer’s latest cookbooks. They would make a wonderful addition to any low-carb cook’s library and you can order your copies at Amazon or here: http://amongfriends.us/order.php

INGREDIENTS:

1/3 c. coconut flour

2/3 c. almond flour

¼ tsp. sea salt

1 T. glucomannan powder

1 tsp. baking powder

Sweetener of choice to equal ½ c. sugar (I used ¼ c. Steviva)

1 stick unsalted butter, melted

3 T. coconut oil

½ tsp. vanilla

8 eggs, beaten

2 mashed bananas

DIRECTIONS:  Preheat oven to 350º.  Grease a loaf pan with a bit of coconut oil or butter.  I use an odd-size loaf pan 4″x 2½x 10″ that allows me to get 18 smaller slices from my loaf.  Using a standard loaf pan, you may only get 9 slices and have to cut them in half to get the carb values shown below for each of my 18 slices.  Mix dry ingredients in a small mixing bowl. In a larger bowl, beat or whip all wet ingredients.  Add the dry items to the wet and whip with a whisk or electric mixer until smooth. Fold in your desired fruit, nuts or flavorings and stir well.    Spoon batter into greased pan, level with a spoon and bake at 350º for 40-45 minutes or until a toothpick stuck into center comes out dry/clean.  Cool a bit, slice into 18 servings (or 9 cut in halves) and serve warm.

NUTRITIONAL INFO:  Makes 18 servings, each contains: (2 bananas calculated in below, but no nuts)

141 calories, 12 g  fat, 5.61 g  carbs, 1.87 g  fiber, 3.74 g  NET CARBS, 4.24 g  protein, 90 mg sodium

All I can say is YUM!  Although I made these tasty treats using a non-stick Twinkie® pan, you can just as easily make these into muffins, mini-muffins or even a square cake and cut into 12 portions.  You’ll have to do some re-calculating of carbs for different shapes.  The square cake will probably take 30-35 minutes to bake fully.  Test with a toothpick in the center.  The count below is for the Twinkie® shape, each of which which has 3 tablespoons of batter. These are delicious with morning coffee or for a lunch-box or after-school snack!

Mine tried to stick to my non-stick pan a bit, so be sure to oil your pan and cool them off before attempting to loosen and remove from the pan.  This recipe is not suitable until you reach the grains rung of the Atkins OWL carb re-introduction ladder.

To lower carbs, you will want to sub in a lower-carb bake mix and definitely sub in pumpkin for the sweet potato.  I just happened to stumble on 1/2 c. sweet potato in my freezer this week that I wanted to use up.  I figure if I don’t know how long it was in the freezer, best I use it right away.  I will probably use pumpkin next time myself to lower carbs on these.

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, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself, is almost exclusively comprised of my recipes with some new creations by Chef George Stella and Jennifer Eloff.  Order your copy (or any of our  cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

1½ c. my Einkorn Low-Carb Bake Mix

¼ c.+2T. Pineapple Sugar-Free Syrup (I used DaVinci)

1 beaten large egg

½ c. sweet potato, cooked and mashed

DIRECTIONS:  Preheat oven to 350º.  Oil a Twinkie® pan or muffin pan.  Set aside.  In a medium bowl, mash the cooked sweet potato with a fork.  Whisk in the egg and pineapple syrup until smooth.  Finally stir in the bake mix with a rubber spatula to scrape down the sides of the bowl, until all is well-blended.  Using a tablespoon measure, spoon 3 T. batter into each slot of the pan.  If any leftover, top any off that are under-filled.  Pop into 350º oven for 20 minutes.  Cool slightly before attempting to remove from pan.

NUTRITIONAL INFO:    Makes 12 logs, each contains:

113 cals., 8.3g fat, 6.66g carbs, 1.49g fiber, 5.17g NET CARBS, 5.38g protein, 66.2 mg sodium

 

 

 

Shypoke Egg

My inspiration for this low-carb wonder is a famous recipe served at two San Antonio diners (no longer in existence) known as Hipps Bubble Room, and its successor, Little Hipps.  Our best friends used to take us to these places late night for beer and their famous “Shypoke Eggs”.   A little history on the restaurant legacy here:  http://cooking.lovetoknow.com/shypoke-eggs-recipe

Now you have to SEE this culinary creation to appreciate the name, but they were nachos with a smear of beans on the round tortilla chip, then a slice of Jack cheese, then a slice of jalapeno and finally a small circle of yellow cheese on the top.  They were warmed just long enough for the cheeses to begin to melt, but before the cheese got runny and spread out all over the pan.  The overall visual impact when a plate of these was set before you was that they looked remarkably like a dozen fried eggs!!  Hence their name.

Well, I was thinking about Shy-Poke Eggs on my morning walk today and got the idea to make something like them that is low-carb (without tortilla chip) for breakfast.  The final creation came out tasty!!   Although they didn’t have quite the visual impact of the originals and substituting sausage at the bottom for the traditional tortilla chip, well the taste was different, but still good.  🙂

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: By personal choice, I do not receive money 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:

3 oz. ground pork, seasoned (or commercial pork sausage)

1 slice Jack or Pepper Jack cheese

¼ slice Cheddar or Deluxe American Cheese

1-2 T. canned refried beans (omit if still in Induction)

1 egg

1 slice jalapeno (optional)

Sprinkle chopped cilantro (optional)

VARIATION:  Top with 3 slices of fresh jalapeno

DIRECTIONS: Preheat oven to 350º.  On a good non-stick sheet pan or skillet, using the back of a fork, spread sausage out in a 5″ circle (will be thin).  Using the fork, make a 1½” hole in the middle by pushing the sausage outward a bit.  The final result is something like the shape of a doughnut.  Using the back of a spoon, smear the refried beans on top of the sausage, but leave the center hole empty.  Now, gently crack the egg into the center hole, trying not to break the yolk.  Top with the whole slice of Jack cheese.  If you want it, place a slice of jalapeno atop the yolk.  Finally place the small square of yellow cheese on top.   If using, sprinkle with cilantro last.

Pop into 350º oven for about 15-20 minutes, depending on how done you want the yolks.  My husband likes them runny, which took 15 minutes; I like them 90% set, which took 20 minutes.

NUTRITIONAL INFO: Makes 1 serving which contains:

446 calories, 37.4 g  fat, 5.4 g  carbs, 1.4 g  fiber, 4 g  NET CARBS, 30 g  protein, 189 mg sodium

Nectarine Pancakes

When I have a piece of overripe fruit I need to use quickly, I often chop it up in pancakes.  I did that this morning with a nectarine my husband bought himself earlier this week, but then set it aside and didn’t eat it in a timely manner.  So I remedied that today, before it was too far gone.  These were very fluffy and absolutely delicious with just butter and maple syrup.  On special occasions like Christmas morning, you could even top them with sweetened whipped cream and more chopped nectarine on top, for eye-smacking color and flavor!!   With the addition of the nectarine, these are a little carbier than many LC pancake recipes on my website, but they are indeed nice for a very special treat if you can fit the carbs in your day’s limits.  This recipe is not suitable until the fruits rung of Atkins Phase 2, OWL.

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 your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

¼ c. heavy cream

¼ c. water

3-6 drops of liquid sweetener (or other sweetener of your choice)

3 beaten eggs

¼ tsp. vanilla extract (or peach, if you have it)

½ c. Jennifer Eloff’s Splendid Gluten Free Bake Mix

½ c. Carbquick bake mix (or more of the above mix for a gluten-free version)

2 tsp. baking powder

2 tsp. oat fiber

½ tsp. cinnamon

1    2½” nectarine, peeled and chopped fine

DIRECTIONS:  Beat eggs in a medium bowl.  Add water, cream, sweetener and vanilla.  Add bake mixes, cinnamon, salt, baking powder and oat fiber. Stir until batter is smooth.  Add fruit and stir well.  Heat non-stick (or oiled) griddle.  Using a ¼c. measuring cup, dip up into nine 4″ pancakes.  Allow to brown and rise on one side and flip to brown on second side.  Serve hot with butter and syrup or whipped cream topping.

NUTRITIONAL INFO:  Makes 9 pancakes, each contains:

78.90 calories, 5.51 g  fat, 7.16 g carbs, 3.48 g fiber, 3.68 NET CARBS, 6.2 g  protein, 150 mg sodium

 

 

Click to enlarge

This is a slight variation on the YOU WON’T BELIEVE IT’S FRENCH TOAST recipe floating around on the web.  This is the particular recipe that was my inspiration:  http://www.lowcarbluxury.com/recipes/recipe-bread13.html.  I added some golden flax meal and we like it even better than the original recipe.  These really do taste a lot like traditional French toast; just don’t look like traditional French toast.  They have that little bit of crunch that the surface of French toast has!  These are DELICIOUS with sugar-free maple syrup or your favorite fruit preserves!  You simply cannot tell there are pork rinds in them!  for those wanting a more traditional, fluffy pancake, and you’re farther along in your weight loss, try this one instead, but this one is not Induction suitable.

This recipe is Induction friendly.  Another low carber on the Atkins Community Forums  reported after making these:  “I froze the leftovers and ate the next day toasted and they were still GREAT!!!”  So you working people can double/triple the recipe and save some frozen for another day!  Bear in mind, if you like a sweeter pancake, you can add a few drops of liquid sweetener to this batter, but we find the syrup on top does the trick for us.  Your call on that one.  🙂

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, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself, is almost exclusively comprised of my recipes with some new creations by Chef George Stella and Jennifer Eloff.  Order your copy (or any of our  cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.

INGREDIENTS:

1½ oz. pork rinds, crushed fine (about 1¼ c.)

2 T. golden flax meal

2 eggs, beaten

¼ c. cream

½ tsp. vanilla

¾ tsp. cinnamon

2 T. water

DIRECTIONS:  Mix all the ingredients in a bowl and let it set for about 2-3 minutes and get thick.  Making 4 “french toasts”, dip the batter onto an oiled, hot griddle, pancake style, forming into roundish “cakes” with the back of a spoon.  Brown on first side and flip.  When both sides nicely browned, serve with your favorite low-carb syrup (I use Cary’s) and breakfast meat.

NUTRITIONAL INFO:  Makes 4 french toast “cakes”, each contains:

141 calories

9.5 g  fat

2.8 g  carbs, 1.0 g fiber, 1.8 NET CARBS

10.8 g  protein

278 mg sodium

I bought a beautiful bunch of big red radishes at the store this week expressly to use them for a breakfast “potato” sub dish.  This is what I made with them today.  Very tasty little dish.  I used the entire 10 oz. bunch (which was a bit much, we decided) and next time will use only about 6 oz. and reflect that change in the instructions/stats below.    This was a very pleasant change from the same old scrambled eggs and bacon, or scrambled eggs and sausage I usually fix in the morning.  This dish is suitable for all phases of Atkins and Keto diets.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! Chef George Stella and Jennifer Eloff are also including several tasty new delights in Vol.  8! Order yours (or any of our earlier 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, the team would appreciate it if you would please take a moment and drop by the our Amazon page to leave your personal review.  🙂

INGREDIENTS:

3 large eggs, beaten

2 T. bacon grease

3 oz. onion, coarsely chopped

6 oz. pork bulk sausage

6 oz. red radish, cut large ones into halves

Dash each sea salt and coarse black pepper

DIRECTIONS:  Roll sausage into mini balls about 3/4″ in size.  Set aside near stove.  Chop onion and do the same.  Rinse and trim radishes, cutting any oversize ones into halves or quarters.  Leave small ones whole.  Set radishes aside as well.

In a small lightly-oiled or non-stick pan, scramble the eggs.  Do not break them up too much as you flip chunks of them over.  Remove from heat and with your spatula or spoon, break them up into large bite-sized chunks.  Set the eggs aside for now.

In a large non-stick wok or large skillet, heat the bacon grease over high heat.  Add the onion first to the pan and stir-fry until the onions brown a bit and are fully caramelized.  Add the radishes and stir fry until they are getting translucent and tender.  Let them brown a bit as well as this improves their flavor.

Finally add the sausage balls around the edge of the radish-onion mixture but do not disturb with your spatula/spoon.  When they are beginning to brown on one side and firm up, gently shake the pan to let them roll around (still on the edge of the veggie mixture) ant they will start to brown on the other sides.  Gently shuffle the pan until the balls appear to be fully firmed up and then you can gently stir them into the radish mixture.  When the meat appears to be fully done, add the salt, pepper and egg chunks.  Gently mix altogether with your spoon and serve at once.

NUTRITIONAL INFO:  Makes 3 servings, each contains:

359 calories, 29.7g fat, 4.53g carbs, 1.2g fiber, 3.33g NET CARBS, 17.9g protein, 687 mg sodium

 

Haven’t made my hubby a true omelet in ages, so I whipped him up one this morning.  Had 4 slices of bacon left in my package and decided to go for simple, only adding green onion to the mix.  It was delicious and he was most pleased.  I’m not so fond of omelets as they are a lot more difficult to cook than simple scrambled eggs.  But for some reason, the hubs thinks they are better.  Problem for me is that in order to get all the egg fully cooked in the middle, you tend to have to overcook the egg surfaces that touch the pan.  I don’t like either issue if things go wrong.  But today’s omelet got done in the middle without terribly overcooking the outside.  This omelet is suitable for all phases of Atkins and other Keto diets.  It is also suitable for Paleo or Primal programs.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! Chef George Stella and Jennifer Eloff are also including several tasty new delights in Vol.  8! Order yours (or any of our earlier 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, the team would appreciate it if you would please take a moment and drop by the our Amazon page to leave your personal review.  🙂

INGREDIENTS:

4 extra-large eggs, beaten

4 thick slices bacon, chopped

1/3 c. green onion, chopped

DIRECTIONS:  Beat the eggs in a small bowl and set aside.  Coarsely chop the bacon and onion and have at the ready.  Brown bacon over medium-high heat in a non-stick skillet.  Drain off most of the grease.  Add the onion and stir-fry the two together for a minute.  Spread the mixture out evenly in the pan and lower heat to medium.  Pour the egg mixture evenly over the bacon in the skillet.  Do not disturb the mixture.  As the eggs begin to cook on the bottom, tilting the skillet as you work, lift the edges of the “pancake” gently with your spatula to allow the raw eggs to roll underneath the cooked part of the pancake.  Repeat this around the edges of the “pancake” until all raw egg appears to have rolled underneath fro proper cooking.   Lightly scrape off any remaining raw egg with your spatula and let it get underneath to be sure it is all cooked properly.  Gently fold over about 1/2 of the pancake onto the other side with your spatula.  Cook 1 minute or so.  Gently flip the entire omelet over to insure any exposed, raw wet egg will get cooked.  Leave the finished omelet in this position for about 1-2 minutes.  Finally tip the skillet over your warmed platter and slide the omelet onto it.  TIP:  I hold the platter under very hot, running tap water a few seconds and dry off rather than heat in an oven.  The above photo uses a huge plate and is actually TWO servings.  I simply took the photo before cutting the omelet in half.

NUTRITIONAL INFO:   Makes 2 servings, each contains:

251 calories, 19 g fat, 2.1 g carbs, 0.45 g fiber, 1.55 g NET CARBS, 20 g protein, 358 mg sodium

 

Bacon Maple Twists

My husband asked for pancakes today, but honestly, that is NOT one of my favorite foods.  It’s not the flavors I don’t like; it’s the bulky, cake-like mouth feel of pancakes that just doesn’t seem like breakfast food to me.  So today I created a mock “pancake” thingie that really tasted just like pancakes, maple syrup and bacon without all that voluminous bulk pancakes give you.  These have a slightly chewy texture in your mouth.

I only used half a recipe of dough making 4 twists for the two of us today.  Honestly, they are so filling a serving would be just one twist I think.  They were delicious with our eggs and I will definitely be making these again.  If you’re feeding a large family or have some breakfast company, baking a full recipe of these will make your breakfast task much easier.  This recipe is not suitable until you are well along in Phase 2 Atkins.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  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:

1 recipe my Mozzy Dough

8 slices thick-slice bacon

2 T. sugar-free maple syrup (I use Cary’s brand)

1/8 tsp. coarse black pepper

DIRECTIONS:   Preheat oven to 350º. Line a large baking sheet with parchment paper and set aside.  Make the Mozzy Dough per that recipe’s instructions.  On your countertop, roll the ball of dough between 2 sheets of plastic wrap or silicone sheets) into the form of a rectangle (one side the length of your bacon.  Remove top piece of plastic wrap.  Gently cut into 8 equal strips with a knife scoring completely the dough, but if using silicone sheet on the bottom, be careful not to cut your silicone sheet with your knife!  Using a brush, baste each slice of dough with the maple syrup.  Lay a slice of bacon down each strip of dough.  Sprinkle with the black pepper.  Next step is a little tricky, but doable if you don’t rush it.  Gently lift your plastic wrap or silicone sheet along the outermost strip of dough/bacon and tip it carefully over onto your hand.  Carefully grab each end with both hands now and lift over to baking pan.  Twist the dough assembly 2-3 times.  Pop into 350º oven and bake for about 15-17 minutes or until the dough is golden and bacon should be done as well.  Remove, allow to “set up” a minute or so before removing from pan with an extra-long spatula.  If you don’t own one yet, I highly recommend an investment in a long spatula.  They are invaluable for such tasks as this and lifting meatloaves or broiled/baked fish out of pans. Mine has an 8″ lifting blade.

NUTRITIONAL INFO:   Makes 8 twists, each one contains:

228 calories, 187 g fat, 7.51 g carbs, 4.81 g fiber, 2.7 g NET CARBS, 15.8 g protein, 376 mg sodium

Boy, did my husband ever love THESE this morning!  Warm they were soft; cooled they got chewy.  Doing more experimenting with my Mozzy Dough and this is the first sweet application I’ve tried with it.  He said this was a keeper.  I use a little specialty pan with 2″ ring slots.  You could use a mini donut pan or a mini bagel pan.  You could also just use the bottom of the slots in a regular muffin pan.  These are not suitable until Phase 2 Atkins.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  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:

1 recipe my Mozzy Dough

2 T. erythritol

1 pkt. stevia or 2 T. granular Splenda

FLAVOR SPRINKLE MIXTURE:

1 T. melted butter

1 tsp. cinnamon

2 T. more erythritol or Splenda

DIRECTIONS:  Preheat oven to 350º.  Melt 1 T. butter over low heat and brush the bottoms of your pan slots lightly.  Mix 2 T. erythritol and cinnamon in a small bowl and sprinkle half of it into each pan slot with your fingers.  Set pan aside.

Make the Mozzy Dough per that recipe’s instructions, except add the first 2 T. erythritol and stevia (or Splenda) to the dry ingredients to sweeten it up a bit.  When the dough is in a uniform ball, form a crude log and divide into 12 equal portions.  If using donut, bagel or ringed pans, roll each dough portion into a little log about 4″ long and encircle it in the slot.  Slightly press down with fingers to seal where the two ends meet.  If using muffin pan, just press the dough into the bottom of the slots.  Sprinkle remaining topping mixture evenly on top of each one.  Pop pan into 350º oven and bake for about 15 minutes.  Do not over brown or these will dry out.  Allow to cool a minute before gently lifting out of slots with a knife tip.  Invert them as you plate them up and serve warm a fresh cup of coffee or tea.  They get chewy as they cool down.  When these are totally cooled off, they firm up and are more like cookies.  If you want them more cake-like in texture and to remain soft, eliminate the psyllium in the Mozzy Dough recipe.  🙂

NUTRITIONAL INFO:  Makes 12 cinnamon rings, each contains:

141.4 calories, 12.1 g fat, 5.15 g carbs, 3.30 g fiber, 1.85 g NET CARBS, 8.88 g protein, 188 mg sodium

 

 

Lemon Curd

Posted on: June 4, 2018

Lemon Curd

                Lemon Curd

Decided to try my hand at one of my pastry favorites: lemon curd.  I grew to love this scone & pastry topping while on an extensive six-weeks trip through Britain in the 80’s.  I have since modified my recipe of the 80’s to be Atkins friendly.  Had it on a Muffin in a Minute for breakfast and man was it ever good!  This also makes a good cream filling between layers of vanilla cake or pound cake or for lemon mini-tarts.  I love it on a hot biscuit as well!  🙂  As lemon and lime juice is limited during Induction to 3 T. per day, this recipe is only suitable for Induction if you don’t over indulge.

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 your 5-volume set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

INGREDIENTS:

3 eggs, whisked well

1 T. liquid Splenda (or other sweetener to equal 1 c. sugar)

½ c. fresh lemon juice

1 T. lemon peel, grated

¼ c. unsalted butter

DIRECTIONS:  In a saucepan, whisk eggs, add sweetener, lemon juice and peel.  Turn fire to medium-low and add butter.  Cook, stirring constantly for about 10-15 minutes until thickened.  Pour into jar and chill/store in refrigerator.

NUTRITIONAL INFO: Makes about 20 T. or ten 2T. servings, each serving contains:

54.53 calories, 4.6 g  fat, 1.56 g  carbs, .41 g  fiber, 1.15 g  NET CARBS, 2.13 g  protein, 23 mg. sodium


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