Archive for the ‘BREAKFAST FOODS’ Category

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 made some delicious breakfast cakes/muffins this month but forgot to get photos of them.   I’ll do that upon next baking and post.  I’m trying to increase my flax intake for a health issue and so far it is helping a bit.  To the basic MIM recipe, I added a couple ingredients to improve texture, increased sweeteners and butter.  The resulting muffins/cakes are baking up consistently moist and very tasty.  So far I’ve made 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 so far. 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 makes the batter turn pink, but the flavor was spot on!  Only the original cinnamon version is suitable for Atkins Induction.  The others are OK once you get to the berries (or fruit) level of the Atkins carb re-introduction ladder.

DRY INGREDIENTS:  (I like to measure out 10 sets of these and put in plastic bags)

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)


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.


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)



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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.


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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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)


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


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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.


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

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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.


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

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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.


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

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A delicious way to use up a leftover low-carb sandwich bun, roll or biscuit.  I used one of my new Einorn-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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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).

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