Einkorn Blueberry Crumble

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I’m having some back issues of late.  Can’t stand up for very long, so my time-consuming baking efforts will likely wane for awhile.  But I have a kitchen island with comfy bar chairs and I can sure sit and cook, have the hubs put the pan in the oven and pull it out when it’s done!  I don’t need any assistance with eating my fair share though.  😉

My husband pointed out today we had a carton of blueberries beginning to dry out a bit at the back of the fridge.  So I decided to make some sort of simple crisp or crumble fruit baked dish.  My husband set the oven, greased my baking dish and rounded up the ingredients from my pantry (bending and stooping is an issue, too). I was able to do most of the rest, with the added help of regular heavy doses of ibuprofen all week long.

This was my first time using Swerve® sweetener and I was at a loss there.  It didn’t have any funny aftertaste sampled on my finger, nor in the final crumble dish that I could detect.  It is worthy of further experimenting in my opinion.  Just followed the info on the back of the packaging and it came out pretty close to my taste preference.  But honestly, it wasn’t quite sweet enough with 2 Tbsp. and I have therefore adjusted the recipe below for what should be better next baking.  The crumble topping was successful and the final dessert came out quite tasty.

Blueberries are a little higher in carbs, so if you are still in the Induction phase of the diet, use strawberries instead. To lower carbs further, omit the Einkorn flour totally.  I simply adds a nice flour taste and pastry texture that almond flour alone can’t do.   🙂  This recipe is not suitable until you have reached the nuts and berries level of Phase 2 Atkins.  It’s a little high carb for Keto diets.  This is not suitable for Primal-Paleo plans.

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 our direct order site: http://amongfriends.us/order.php

DISCLAIMER: I do not accept payment for book promotions. I do so because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

1½ c. fresh blueberries

3/4 c. Jennifer Eloff’s Splendid Gluten-Free Bake Mix (or other low-carb mix)

2 T. Einkorn flour

3 T. Swerve® sweetener (or equivalent sweetener to equal 3 T. sugar)

2 T. oat fiber

1 large egg

3 T. butter

DIRECTIONS:  Preheat oven to 350º.  Rub butter lightly on a 6″ square baking dish and set dish aside.  Put rest of the butter in a medium bowl.  Add all the dry ingredients on top of the butter.  Using a fork or pastry cutter, cut the butter into the dry mixture until it resembles coarse cornmeal.  Add the egg on top, beat it with a fork and slowly work it into a dough with the dry ingredients.  Using a fork or your fingers, crumble the dough evenly on top of the fruit.  Pop into preheated 350º oven and bake for about 20-23 minutes or until lightly browned on the top.  Slightly cool and enjoy warm.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

240 calories, 18 g  fat, 20.25 g carbs, 7.12 g fiber, 13.13 g NET CARBS (half the carbs are from the blueberries alone, so use raspberries for a lower carb dessert), 13 g protein, 46 mg sodium

 

 

 

Einkorn English Muffin

Einkorn English Muffin

Tried my Peggy’s English Muffin as an Einkorn flour version to see how that would improve texture and flavor.  I also decided to add a little psyllium husk powder for elasticity and the results were amazing!  Toasted in my broiler nicer than any other toast to date.  Flavor was like real toast!  Still haven’t achieved that acidic “sour dough” flavor that store-bought English muffins have though.   I’ve never been into messing with sourdough starter and such, quite frankly, so that may never happen.  But I’m pretty happy with this muffin and may not do further experiments on it.  Peggy, who are you kidding?  I can’t quit until I reach Nirvana and this muffin just isn’t quite there yet.  But it is vastly improved over my old version linked above.  I see that as all “goodness”.   🙂  As always, if there are further tests and improvements, I’ll come back to this post and make those changes.  🙂

As with all my Einkorn experiments, they are not suitable during Atkins Induction phase.  Wait until you are nearly to or at goal weight.  Keto dieters can have these occasionally if the day’s menu allows the carbs.  These would not be suitable for Primal-Paleo folks.  If you’re wondering, I order my Einkorn flour from Jovial foods.com.  Some people are able to buy it in local grocery stores, but I am not.

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: 

1½ T. unsalted butter

¼ c. egg whites (I used the ones in a carton)einkorn-by-jovial

2 T. very hot water

3 T. almond flour

1 T. Einkorn flour (for gluten free, use 1 T. oat flour ground from 100% certified gluten-free oats)

1 tsp. oat fiber (for gluten-free, use oat flour ground from 100% certified gluten-free oats)

¼ tsp. baking powder

1 tsp. psyllium husk powder (I use NOW brand from Netrition.com)

DIRECTIONS:   Melt butter in a small bowl.  I used a 5″ oval dish.  Add the egg whites and hot water.  Add the dry ingredients in the order listed, stirring after each addition.  The mixture will be very fairly soupy at this point.  Add the psyllium husk powder last and the “batter” will now begin to thicken up.  Stir well with your fork to insure all is well-mixed.  Allow 1 full minute for the psyllium to do its job of thickening your batter.  Pop into your microwave and cook on HI for about 1 minute (should be dry to the touch in the center).  Cook a few seconds longer if still damp in the center.  Microwaves vary. Preheat your broiler.

Remove, loosen the edges with a knife tip and tip the muffin out onto a cutting board.  Cool a minute or so and then carefully slice laterally into two slices using a serrated bread knife.  Place on a metal pan and toast/brown the bottoms and then the tops in your broiler or toaster oven to your liking.  Serve hot with butter and your favorite jam.  You can also toast these in your slot toaster if you prefer, but be forewarned, I find they tend to “slump” or crumple down, even with the toaster support wires.  They then are misshapen and inclined to burn when they crumple and touch the elements of the toaster.   Your call on the toasting method. 🙂

NUTRITIONAL INFO:    Makes one muffin.  Entire recipe contains:

314 calories, 26.5 g  fat, 12.2 g  carbs, 7.1 g fiber, 5.1 g  NET CARBS, 11.1 g  protein, 354 mg sodium

Einkorn Apricot-Cherry-Brazil Nut Bread

Einkorn Apricot-Cherry-Brazil Nut Bread

I’m planning on making this again for my Christmas dessert tray this year.  One of my mother’s favorite recipes. To give credit where it is due, this basic low-carb sweet bread batter was inspired by a Basic Quick Bread recipe at Sugar Free Low Carb Recipes website.   I added vanilla, sweetener, baking powder and glucomannan powder and I believe the smooth texture is now perfect.  No crumbling!  You can vary the fruit, berries and nuts in this but you will have to recalculate the carbs for any changes.  This recipe is suitable once you get to  Atkins Phase 2 OWL or farther.  If you require gluten-free, you will have to omit the Einkorn and sub in the same amount of “oat flour” ground from 100% certified gluten-free oats.

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

INGREDIENTS:

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Slight rise in 8″x5″ loaf pan.

1/3 c. coconut flour

1/3 c. almond flour

1/3 c. Einkorn flour (or low-carb bake mix if unavailable)

¼ tsp. sea salt

1 T. glucomannan powder

1½ tsp. baking powder

Stevia equivalent for ½ c. sugar (I used ¼ c. Steviva, a blend of erithritol & stevia)

1 stick (1/2 c.) unsalted butter, melted

1 tsp. vanilla

8 large eggs, beaten

½ c. chopped dried apricots

½ c. unsweetened dried cherries, chopped (I dehydrate my own)

½ c. chopped Brazil nuts.

DIRECTIONS:  Preheat oven to 350º.  Grease a loaf pan.  I use a standard aluminum loaf pan.  I can get fourteen approximately ½”slices out of the loaf.  Mix dry ingredients in a medium mixing bowl. Melt butter and add to bowl.  Also add vanilla and the eggs and beat until you have a smooth batter.  Use an electric mixer if necessary, but I did not find I needed to do that.  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 slightly damp (this cake is THAT moist), but clean of any batter.  Cool a bit, slice into fourteen ½” slices (or to lower carbs, cut into 16 slices for 6.23 net carbs per slice).

NUTRITIONAL INFO:  Makes 14 servings, each contains: (numbers are specific for apricots, cherries and brazil nuts.  Recalculate for other additives).  Cutting into 16 slices reduces count to 6.23 g. net carbs.

122.3 calories, 8.59 g  fat, 8.9 g  carbs, 1.96 g  fiber, 6.94 g  NET CARBS, 5.64 g  protein, 124 mg sodium

Einkorn Sausage Balls

Einkorn Sausage-Cheese Balls

This is an ever-popular Holiday appetizer that never goes out of style or favor with your holiday guests.  And they are so 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 and it’s easier to put together, with fewer ingredients.  This recipe features my convenient homemade Einkorn Low-Carb Bake Mix (similar to Bisquick and Carbquick) and have come up with what I think is an even tastier, more moist Sausage-Cheese Ball.  And this improved recipe only rings in at 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 Phase 2 OWL.  They are OK for Keto diets if you can fit them into your daily carb limits.  They would be totally unacceptable for Primal-Paleo due to grain.

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:

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, .64 g fiber, 1.76 g  NET CARBS, 4.82 g  protein, 81 mg sodium

Einkorn Dinner Rolls

Einkorn Dinner Rolls (2)

These will make a lovely addition to your Holiday feast this year.  I often double this recipe and make a loaf as well as a batch of rolls.  This freezes nicely. 🙂  They are my best low-carb dinner rolls to date and now my go-to recipe!  Soft inside; slightly chewy crust and a marvelous flavor.  And they rose up nicer than any I’ve made before!

My Inspiration for these is a bread recipe of Maria Emmerich.  I made several changes and am quite pleased with my results. My husband even said these were quite good hot out of the oven with butter, and he’s hard to please with low-carb baked goods.  These have a nice mouth feel one finds in a good traditional yeast bread.  I even included some dissolved yeast but that’s just added for flavor.

These should make very nice sliders, too.  Here’s a close-up on the smooth texture:

I order my non-GMO Einkorn flour direct from Jovial Foods.  Some have found it at Safeway and other stores, but I’ve not been so lucky.  Einkorn is an ancient form of wheat, that has not been hybridized.  I use only the tiniest amounts in recipes as it brings so much texture and flavor for little added carbs.  This recipe is not suitable until you are near goal weight (Pre-Maintenance on Atkins).

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

VARIATION:   Sprinkle and press on some of my 8-Seed Blend on the tops of the rolls before baking:

DRY INGREDIENTS:

½ c. almond flour

2 T. Einkorn flour (use 2 T. more almond flour for gluten-free version)

½ c. egg white protein powder (I use NOW brand)

2 T. oat fiber (use 100% certified gluten-free oat flour for gluten free version)

2 T. coconut flour

1 T. baking powder

2 T. golden flax meal (dark flax or a mixture can be used for a darker, nuttier-tasting bread)

¼ tsp. sea salt

3 T. psyllium husk powder (I use NOW brand)

WET INGREDIENTS:

1 tsp. dry yeast dissolved in 2 T. warm water + pinch sugar (consumed by yeast)

5 large eggs, beaten

3 T. olive oil

¼ c. egg whites (I used the ones in a carton)

½ c. boiling water (added last)

DIRECTIONS:  Preheat oven to 350º.  Grease or oil a standard muffin tin and set aside.    Dissolve yeast in 2 T. warm water and add a tiny pinch sugar.  Set aside.  In a large mixing bowl, measure out all dry ingredients.  Stir well.  In another medium bowl, add the first 5 wet ingredients (all but the boiling water) and beat with a fork.  Add the dissolved yeast mixture to the wet ingredients and stir.   Now add the wet ingredients to the dry ingredients and beat well using a rubber spatula. Slowly add the boiling water to the batter and stir to blend. Batter will be lumpy.  Now, using a whisk, beat until batter is smoother (about 15 times is all it should take).  Spoon batter into greased muffin tin cups 3/4 full evenly distributing the batter as best you can.  I actually used a silicone muffin pan.  Bake at 350º for around 30 minutes, but check them at 20 minutes as ovens vary. If not firm and dry to touch on tops, cook 5 or so minutes longer.  Remove from oven and in a few minutes, lift out with knife tip or tip onto board to finish cooling.  Serve warm.

NUTRITIONAL INFO:   Makes 12 dinner rolls, each contains:

123 calories, 8.56 g fat, 6.53 g carbs, 3.93 g fiber, 2.6 g NET CARBS, 4.85 g protein, 222 mg sodium

Einkorn Dinner Rolls

Einkorn Dinner Rolls (2)

I needed to bake a loaf of bread today and decided to make a double recipe and make a batch of nice dinner rolls.  GOOD DECISION!  My best dinner rolls!  Soft inside; slightly chewy crust and a marvelous flavor.  And they rose up nicer than any I’ve made before!

My husband even said these were quite good hot out of the oven with butter, and he’s hard to please low-carb wise.  These have a nice mouth feel one finds in a good traditional yeast bread.  I even included some dissolved yeast but that’s just added for flavor.

These should make very nice sliders, too.  Here’s a close-up on the smooth texture:

I order my non-GMO Einkorn flour direct from Jovial Foods.  Some have found it at Safeway and other stores, but I’ve not been so lucky.  Einkorn is real, ancient wheat, that has not been hybridized.  I use only the tiniest amounts in the occasional baked goods recipes.  It brings so much texture and flavor for little carbs if used sparingly to enhance alternate flours.  This recipe is not suitable until you are near goal weight (Pre-Maintenance).

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

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

VARIATION:   Sprinkle some of my 8-Seed Blend on tops of the rolls before baking:

DRY INGREDIENTS:

½ c. almond flour

2 T. Einkorn flour

½ c. egg white protein powder (I use NOW brand)

2 T. oat fiber

2 T. coconut flour

1 T. baking powder

2 T. golden flax meal (dark flax or a mixture can be used for a darker, nuttier-tasting bread)

¼ tsp. sea salt

3 T. psyllium husk powder (I use NOW brand)

WET INGREDIENTS:

1 tsp. dry yeast dissolved in 2 T. warm water + pinch sugar (consumed by yeast)

5 large eggs, beaten

3 T. olive oil

¼ c. egg whites (I used the ones in a carton)

½ c. boiling water (added last)

DIRECTIONS:  Preheat oven to 350º.  Grease or oil a standard muffin tin and set aside.    Dissolve yeast in 2 T. warm water and add a tiny pinch sugar.  Set aside.  In a large mixing bowl, measure out all dry ingredients.  Stir well.  In another medium bowl, add the first 5 wet ingredients (all but the boiling water) and beat with a fork.  Add the dissolved yeast mixture to the wet ingredients and stir.   Now add the wet ingredients to the dry ingredients and beat well using a rubber spatula. Slowly add the boiling water to the batter and stir to blend. Batter will be lumpy.  Now, using a whisk, beat until batter is smoother (about 15 times is all it should take).  Spoon batter into greased muffin tin cups 3/4 full evenly distributing the batter as best you can.  I actually used a silicone muffin pan.  Bake at 350º for around 30 minutes, but check them at 20 minutes as ovens vary. If not firm and dry to touch on tops, cook 5 or so minutes longer.  Remove from oven and in a few minutes, lift out with knife tip or tip onto board to finish cooling.  Serve warm.

NUTRITIONAL INFO:   Makes 12 dinner rolls, each contains:

123 calories

8.56 g fat

6.53 g carbs, 3.93 g fiber, 2.6 g NET CARBS

4.85 g protein

222 mg sodium

 

Einkorn Blueberry Crumble

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I’m having some back issues of late.  Can’t stand up for very long, so my time-consuming baking efforts will likely wane for awhile.  But I have a kitchen island with comfy bar chairs and I can sure sit and cook, have the hubs put the pan in the oven and pull it out when it’s done!  I don’t need any assistance with eating my fair share though.  😉

My husband pointed out today we had a carton of blueberries beginning to dry out a bit at the back of the fridge.  So I decided to make some sort of simple crisp or crumble fruit baked dish.  My husband set the oven, greased my baking dish and rounded up the ingredients from my pantry (bending and stooping is an issue, too). I was able to do most of the rest, with the added help of regular heavy doses of ibuprofen all week long.

This was my first time using Swerve® sweetener and I was at a loss there.  It didn’t have any funny aftertaste sampled on my finger, nor in the final crumble dish that I could detect.  It is worthy of further experimenting in my opinion.  Just followed the info on the back of the packaging and it came out pretty close to my taste preference.  But honestly, it wasn’t quite sweet enough with 2 Tbsp. and I have therefore adjusted the recipe below for what should be better next baking.  The crumble topping was successful and the final dessert came out quite tasty.

Blueberries are a little higher in carbs, so if you are still in the Induction phase of the diet, use strawberries instead. To lower carbs further, omit the Einkorn flour totally.  I simply adds a nice flour taste and pastry texture that almond flour alone can’t do.   🙂  This recipe is not suitable until you have reached the nuts and berries level of Phase 2 Atkins.  It’s a little high carb for Keto diets.  This is not suitable for Primal-Paleo plans.

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 our direct order site: http://amongfriends.us/order.php

DISCLAIMER: I do not accept payment for book promotions. I do so because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

1½ c. fresh blueberries

3/4 c. Jennifer Eloff’s Splendid Gluten-Free Bake Mix (or other low-carb mix)

2 T. Einkorn flour

3 T. Swerve® sweetener (or equivalent sweetener to equal 3 T. sugar)

2 T. oat fiber

1 large egg

3 T. butter

DIRECTIONS:  Preheat oven to 350º.  Rub butter lightly on a 6″ square baking dish and set dish aside.  Put rest of the butter in a medium bowl.  Add all the dry ingredients on top of the butter.  Using a fork or pastry cutter, cut the butter into the dry mixture until it resembles coarse cornmeal.  Add the egg on top, beat it with a fork and slowly work it into a dough with the dry ingredients.  Using a fork or your fingers, crumble the dough evenly on top of the fruit.  Pop into preheated 350º oven and bake for about 20-23 minutes or until lightly browned on the top.  Slightly cool and enjoy warm.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

240 calories

18 g  fat

20.25 g carbs, 7.12 g fiber, 13.13 g NET CARBS

13 g protein

46 mg sodium

 

 

 

Einkorn Blueberry Donuts

Blueberry Donuts

Well, I went and modified my Einkorn Cake Donuts by deleting a couple things and adding some fresh blueberries.  Have been wanting to try some blueberry donuts.  Well, I didn’t have any blueberry sugar-free DaVinci syrup and had to use vanilla syrup, but they still came out pretty darn good.  I’ll definitely use the blueberry syrup next time, as they needed more blueberry flavor.  Also my berries were very mild in flavor to begin with.

This recipe is not suitable for Atkins Induction.  It is OK once you get to the Pre-Maintenance or Maintenance levels.  It’s acceptable for Keto diets if you can fit the carbs into your daily numbers, but totally unacceptable for Primal-Paleo.  Please see the “Where to Buy Ingredients” tab for sources for my hard-to-find ingredients.

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 our direct order site: http://amongfriends.us/order.php

DISCLAIMER: I do not accept payment for book promotions. I do so because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

½ c. oat fiber

½ c. coconut flour

½ c. plain whey protein powder

¼ c. egg white protein powder

¼ c. Einkorn all-purpose flour

1 T. baking powder

1 T. glucomannan powder

¼ tsp. salt (omit if using salted butter)

1 pkt. stevia

½ c. granular Splenda (or equivalent sweetener of choice)

½ c. erythritol (or equivalent sweetener)

3 T. unsalted butter, melted

3 large eggs, beaten

3 T. Da Vinci Blueberry sugar-free syrup

½ c. cream

½ c. water

3/4 c. fresh or frozen blueberries

DIRECTIONS:  Preheat oven to 350º.  Lightly oil 2 non-stick “standard” donut pans (you need 12 slots).  Measure all the dry ingredients into a medium mixing bowl.  Stir to blend.  Spoon out 1-2 T. and toss fresh berries in it to help prevent sinking in the batter.  Break the eggs into the center of dry ingredients and beat.  Add cream, water, DaVinci syrup and melted butter.  Stir well until batter is well mixed.  Batter will be fairly thick.  Lightly fold berries into batter.  Don’t over stir or they will turn your batter blue and break apart.  Spoon batter carefully into the slots until level full (that’s right, FULL).  These don’t rise much, just forming a nice little dome.   Pop into preheated 350º oven for about 17 minutes.  Slightly cool and remove using the tip of a knife to loosen.  Allow to cool completely for flavors to develop.  Enjoy with a nice cup of coffee or tea!

NUTRITIONAL INFO:   Make 12 standard size donuts, each contains:

125 calories

9.39 g  fat

10.76 g  carbs, 5.62 g  fiber, 5.14 g  NET CARBS

7.54 g  protein

123 mg sodium

 

 

 

 

 

 

Einkorn Resistant Wheat Starch Biscuits

Einkorn RWS Biscuits

Einkorn RWS Biscuits

This morning I thought I had gone to Heaven!  These biscuits are the best I’ve made in 7 years of low-carb biscuit experiments.  So often low-carb biscuits are either dry, hard as a rock, crumbly, taste like baking soda or powder, are too cheesy, too coconut-y…….in other words, mediocre.  Well, I’ve finally gotten one that even my husband says tastes (and feels) just like a real flour biscuit in his mouth.  Not crumbly, browned nicely, soft, smooth-textured and no odd aftertaste in your mouth from the leavening!  🙂  Einkorn flour is ancient grain wheat that is not modified like modern wheat).  I think it is the Resistant Wheat Starch that makes the difference on this recipe.  These are not suitable until you are near goal weight as there is real flour product in them. Wait until late in Phase 2 or 3.

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 other wonderful cooks to bring you a wealth of recipes you will love! Some of my low-carb creations appear in each of the 5 volumes! Order yours TODAY! from Amazon or our direct order site: http://amongfriends.us/order.php

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

If you prefer a biscuit without wheat flour and with a much lower carb count, you will want to check out my Peggy’s Fluffy Biscuits.  They’re yummy. too!

Panful of Deliciousness!

A pan of sheer delicious!

INGREDIENTS:  (all are available at Netrition.com)

2 c. my Einkorn Bake Mix

½ c. shredded Monterey Jack Cheese

2 large eggs, beaten

4 T. Resistant Wheat Starch 75

¼ c. cream

about ¼ c. water, added last and slowly

DIRECTIONS:  Preheat oven to 350º.  Place parchment or a silicone sheet on your baking pan and set aside. In a large mixing bowl, measure out 2 c. my bake mix.  Though it helps to let the mix come to room temp, you still need to rework shortening lumps with a fork until the mix is again the texture of cornmeal.  Add all remaining ingredients but the water and stir well.  Add water slowly but only enough to form a thick dough.  Let dough sit on counter 2-3 minutes to set up a bit.  Dip up 7 equal portions (about ½ c. batter each), form into balls and set them on pan spaced evenly.  Slightly press to a height of 1″  (2″ in diameter).    Pop pan into 350º oven for 15-17 minutes or until dry to touch in center and lightly browned.  These rise up nicely.   🙂  Serve hot with butter and your favorite jams.  Leftovers should keep nicely for a week in the fridge in a ziploc bag or in the freezer for a month.

NUTRITIONAL INFO:  Makes 7 large biscuits.  Each one contains:

283 calories

23.11 g  fat

11.82 g  carbs,  4.62 g  fiber, 7.2 g  NET CARBS

12.11 g  protein

190 mg sodium

Individual “Dreamsicle”® Cake

Yet another creation with my Individual Vanilla Cake recipe that makes actually TWO servings.  This was delicious so you ought to consider giving this a go! This little basic vanilla cake has so many possibilities!  It is not suitable for Atkins Induction, but is OK to enjoy once you get to Phase 2 of Atkins.

Individual Dreamsicle® Cake

Individual Dreamsicle® Cake

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

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

INGREDIENTS:

1 recipe my Einkorn Individual Vanilla Cake

½ c. heavy cream, whipped

¼ tsp. orange zest

liquid sweetener of choice to taste

2-4 drops Crush® orange water flavor drops (to taste)

DIRECTIONS:  Mix and bake the the cake according to that recipe’s instructions (linked above).  When cool, tip out of the dish with a knife tip and slice horizontally into 2 layers.  Place one layer on a medium serving plate.  Next, in a small bowl, whip and sweeten to taste the heavy cream.  I use a stick blender and I like to whip 1 cup of whipping minimum at a time.  It’s just easier. Then I measure out the ½ cup needed for this recipe, refrigerating the rest of the whipped cream for another day.  Be sure to cover the reserved cream.  Stir the orange zest into the whipped cream.  Add 2-3 drops of the orange water flavor drops and stir.    Spread half the creamy orange “frosting” on the bottom cake layer.  Place the second cake layer on top and ice the top only with the rest of the orange-flavored cream.  Cut into two servings and ENJOY!

NUTRITIONAL INFO:   Makes 2 servings, each contains:

307 calories

30.3 g  fat

6 g  carbs, 1.25 g  fiber, 4.75 NET CARBS

5.6 g  protein

85 mg sodium

Einkorn Banana Cake

4-Serving Einkorn Banana Cake

4-Serving Einkorn Banana Cake

This is quick and delicious.  I cut into 4 thick chunks, but you can cut carbs on this cake cutting it into 5 servings that are more like standard slices.  This cake is incredibly smooth in texture.  I’m really, really liking the smooth texture my Einkorn Bake Mix brings to my baked goods with only a slight increase in carbs.  Like Bisquick®, it is a complete mix with leavening and fat inclused.  I use palm shortening in it which has an even longer shelf life than coconut oil.  I consider the slight carb increase on my Einkorn recipes as respectable, since there is some real wheat flour in it, although healthier ancient, unmodified Einkorn wheat.  This cake is not too sweet and is very moist.  It is not suitable until you are in Atkins Pre-Maintenance or Maintenance as it has real banana and Einkorn wheat flour, so it is slightly higher in carbs than most of my cakes.  This cake will only fit into a Keto diet if you can fit the carbs in your daily limit.

Baked in 5 x 7" dish

Baked in 5 x 7″ dish

INGREDIENTS:

1 cup my Einkorn Bake Mix

2 large eggs

¼ c. erythritol (or other sweetener to equal ¼ c. sugar)

Tiny sprinkle of stevia pwder

2 T. heavy cream

2/3 medium banana, mashed

DIRECTIONS:  Preheat oven to 350º.  Grease a 5 x 7 baking dish.  In a medium mixing bowl, mash the banana (you are using only 2/3 of the banana to cut down carbs).  Add eggs, sweetener and cream and beat them smooth with the banana.   Dip up 1 cup of my bake mix and with a whisk, beat the batter until smooth.  With a rubber spatula, scrape the batter into your greased dish.  Pop into 350º oven and bake for 20-25 minutes or until it passes a clean/dry toothpick test in the middle or springs back when touched at center.  Remove and cool a few minutes before attempting to slice and eat.

NUTRITIONAL INFO:    Makes 4 servings, each contains:

230 calories

18.2 g  fat

12.75 g  carbs, 2.80 g  fiber, 9.95 g  NET CARBS

9.2 g  protein

106 mg sodium

NOTE——Serving this in 5 slices will reduce calories to 184, 14.5g fat, 10.2g carbs, 2.24g fiber, 7.96g NET CARBS, 7.3g protein and 84 mg sodium

Einkorn Focaccia

Einkorn Focaccia

Einkorn Focaccia

This is basically just my Einkorn-Arrowroot Sandwich Bun recipe baked in a focaccia style sheet, cut into more portions.  The original psyllium/hot water technique was inspired by Maria Emerich’s bread recipe so many have experimented with.  I like a lot of crust on sandwiches, so I’m fond of making sheet bread for my sammies.   I did add my 8-Seed Spice Blend on top, but you can use whatever herb/spices you like, or none at all, if that’s your pleasure.  This doesn’t rise up very much, but if sliced carefully, you can slice it laterally/horizontally for a real thin bread, thus using only one portion for a sandwich. Men may want to use TWO portions/slices for their sandwiches.  This bread, with its psyllium, is extremely filling, so women may want to only use one slice and slice it horizontally for a real thin layer of bread on their sandwiches.   This bread has a wonderful flavor and elasticity I think you’ll like.  This bread is not suitable until you are nearly to goal weight as it has 3 T. REAL wheat flour in it. Not a lot per serving, but still not allowed until the last level of the Atkins OWL carb reintroduction ladder. Save this recipe for Pre-Maintenance or the Maintenance phase of your diet.

Note:  Most any brand of psyllium husk powder will work, but do NOT use Konsyl brand unless you want disastrous results. Been there; done that.  That one just doesn’t work right.

INGREDIENTS: 

1 tsp. dry yeast

1/3 tsp. real sugar (consumed by the yeast)

¼ c very warm tap water

1½ c. almond flour

3 T. Einkorn flour

1 T. coconut flour

4 T. psyllium powder (I use NOW brand)

2 tsp. baking powder

¼ tsp. sea salt

1 T. arrowroot powder

3 egg whites (whole or from carton)

2½ T. apple cider vinegar

½ c. boiling water (in addition tot he 1/4 c. above)

DIRECTIONS:  Preheat oven to  350º.  Line a 9×13 cake pan with parchment paper and set aside.  Put a kettle of water on to boil while you make your bread dough.

In a small bowl, dissolve the yeast, sugar and warm tap water.  Allow to sit and develop while you mix the other bread ingredients.  In a large mixing bowl, measure out and mix all the dry ingredients.  Stir well until uniformly mixed.  In a medium bowl, whisk the egg whites and vinegar together.

Combine the yeast mixture with the egg mixture and stir gently.  Add this egg-yeast mixture all at once to the dry ingredients and quickly with a fork, stir it briskly into a uniform thick mixture.  Immediately measure out and pour the ½ cup boiling water over the top of the dough and with your fork, stir very quickly until it comes together into a uniform dough.  Switch to a rubber spatula and continue to stir and fold the dough, scraping the sides of the bowl as it thickens up to form a single ball of dough.  Scrape the dough onto the parchment-lined pan and with the rubber spatula or plastic-gloved hands, press it out to the edges fo the pan.  You must work quickly as the psyllium will continue to swell/thicken, making the dough more difficult to spread out.  If using spices, sprinkle now with 1-2 tsp. of any herbs/seed mixture you like and slightly press it into the dough with your hands.  Pop pan into preheated 350º oven and bake for 30-33 minutes (ovens vary) until the edges are just beginning to brown a wee bit.   Remove and cool slightly before slicing into 8 equal portions/slices.

NUTRITIONAL INFO:   Makes 8 servings/slices of bread, each slice/serving contains:

156. calories

10.8 g  fat

12.48 g  carbs, 6.32 g  fiber, 6.16 g  NET CARBS

6.53 g  protein

193 mg sodium

Bacon-dogs

Einkorn Bacon-dogs

Bacon-dogs

I was wanting something cheesy and bacon-y yesterday for breakie, but just didn’t want eggs.  Having made a new version of my Einkorn bread the day before, I decided to pull it together into a tasty breakfast that even my husband gave a thumbs up to.  This is a little carb-y with the Einkorn roll, but you can use some other low-carb bread and pull the carbs down on this.  You won’t get the chewy quality these have, but they will perhaps be adequate for you. This recipe as-written would not be suitable until Pre-Maintenance or Maintenance phases of Atkins or Keto.  There is Einkorn wheat flour in the bread, folks, so definitely not gluten-free either.

These are extremely filling, the bread being made with psyllium.  You will probably find one will feed 2 children.  Those we reheated the next day, again in the regular oven, were as delicious as they were on the first day.

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 our direct order site: http://amongfriends.us/order.php

DISCLAIMER: I do not accept payment for this book promotion. I promote the books because they are GREAT cookbooks anyone would be proud to add to their cookbook collection.

INGREDIENTS:

1 recipe my Einkorn-Arrowroot Sandwich Buns

5 oz. cheddar cheese (1 slice per “dog”)

10 slices low-sodium thick bacon, cooked (2 per “dog”)

VARIATION:  Scramble some eggs and spoon a little down each bun before adding the cheese and reheating.

DIRECTIONS:   Make the bread as instructed in that recipe, rolling the 5 portions into 6″ “ropes” and slightly pressing them flat before baking.  Remove from oven but don’t turn the oven off.  When totally cooled, slice the buns, open out and set aside.

While the bread is cooling a bit, fry the bacon until done but not overly crisp.  Drain and place 2 slices bacon into each sliced bun.  Cut and arrange the cheese on each bun.  Close the bun and set them back onto your bread baking sheet and replace in a 350º oven for 5-7 minutes just to melt the cheese. Remove from oven and ENJOY!

NUTRITIONAL INFO:  Makes 5 Bacon-dogs, each contains:

528 calories (use 1 slice bacon to lower calories)

40.9 g  fat (use 1 slice bacon to lower fat)

21.4 g  carbs, 10.1 g  fiber, 11.3 g  NET CARBS

27.5 g  protein

735 mg sodium

 

 

Einkorn Pizza Crust

Einkorn Pizza Crust

Today I took my Einkorn Sandwich Bun bread dough and rolled it into a pizza crust.  The flavor was great, as expected.  The texture was great.  I had to use two hands to hold it for the first couple bites of the slice but then I could hold it in one hand for the balance of the slice.  But we liked this crust enough to definitely make it again.  Tastes like real yeast pizza crust!  Smells like it cooking, too!  🙂  It browned nicely on the bottom and almost too much on the edge.  But that was my fault as I was trying my new convection oven and had it set too high on the crust pre-cook phase.  Next time I’ll use my conventional oven and it won’t brown that much.  This recipe is not suitable until you get close to goal weight and in Atkins Pre-Maintenance or Maintenance Phase.

I order my Einkorn Flour from Jovial Foods.com.  I order my NOW brand psyllium husk powder from Netrition.

NOTE:  For a lower carb crust, use my Gluten-Free Pizza Crust recipe instead

INGREDIENTS:  

1½ c. almond flour

5 T. psyllium husk powder

2 tsp. baking powder

¼ tsp. sea salt

1 tsp. dry yeast

¼ tsp. sugar (consumed by yeast)

¼ c. Einkorn Flour

2½ T. apple cider vinegar

3 egg whites

3/4 c. boiling water

DIRECTIONS:   Preheat oven to 350º.  Mix all the dry ingredients in a medium mixing bowl.  Stir well to be sure it is uniformly mixed.  Mix the egg whites and vinegar in a small bowl with a fork.  Add the boiling water and stir.  Add all the wet ingredients all at once to the dry ingredients.  Stir quickly with the fork, to make a thick dough.  Transfer to using a rubber spatula and continue to stir and fold as it thickens up.   Roll the dough between two silicone sheets or 2 sheets of parchment paper.  I did this right on my pizza pan.  Remove top piece of silicone or parchment.  Pop into preheated oven and bake for about 10 minutes to dry off the surface of the bread and partially cook it.  Remove and top with your favorite toppings.  Place back in oven and continue baking for about 20 minutes. Cut into 8 slices.

NUTRITIONAL INFO:  Makes 8 slices, each contains: (numbers are for crust only!)

156 calories

10.6 g  fat

13.13 g  carbs, 6.98 g  fiber, 6.15 g  NET CARBS

6.53 g  protein

193 mg sodium

 

 

Einkorn Cinnamon Rolls

Einkorn Cinnamon Rolls

Einkorn Cinnamon Rolls

I’ve been wanting to start some experimenting with my best bread dough to date.  That is a dough inspired by Maria Emmarich’s Healthified Sub recipe (scroll down her page).  I eliminated the coconut flour and added Einkorn flour to her recipe instead. I decided today was a GOOD day for baking and here are the fruits of my labors!  Made some delicious cinnamon rolls for breakfast and even my picky husband enjoyed them!!  Not quite as good as all-flour buns, but it came in a close second!  🙂

Man, the house smelled like a bakery while these were baking!!…..you know that yeast-y smell?  These rose nicely, have a chewy crust and a soft texture inside.  I squirted a cream cheese glaze  on them, but you could also spread that around more like a frosting.  These were simply DELICIOUS!!  I got 8 cinnamon buns from this recipe.   Being made with psyllium, these are VERY filling and you will likely find one is all you can eat. I see that as a GOOD thing! built-in portion control. 🙂

It goes without saying this recipe is not suitable until you reach the grains rung of the Atkins carb reintroduction ladder in  Pre-Maintenance or Maintenance due to the Einkorn Flour.

I order my Einkorn Flour from Jovialfoods.com.  I order my NOW psyllium husk powder from Netrition.  It bakes up a darker final baked good than Jay Robb psyllium that Maria uses.  But I’m a tightwad and won’t spend $30+ when I can spend <$10 for something that works and tastes just fine to me.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

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

BASIC INGREDIENTS:  

1½ c. almond flour

5 T. psyllium husk powder (I used NOW brand)

2 tsp. baking powder

¼ tsp. sea salt

1 tsp. dry yeast

1/8 tsp. sugar  (consumed by yeast)

¼ c. Einkorn Flour

2 T. apple cider vinegar

3 egg whites (I use the kind in carton: ½ c.+1 T.)

3/4 c. boiling water

CINNAMON MIX:  Mix in a small bowl the following and stir well.

1 T. ground cinnamon

2 T. granular Splenda

2 T. erythritol

Dash stevia extract

GLAZE/DRIZZLE:

3 oz. cream cheese, softened

2 T. melted butter

2 T. Splenda (I used granular)

3/4 tsp. vanilla

Dash stevia extract

DIRECTIONS:   Preheat oven to 350º.  Mix all the dry ingredients (dry yeast too) in a large mixing bowl.  Stir well to be sure it is uniformly mixed.  Mix/whisk the egg whites and vinegar in a small bowl with a fork. Add boiling water and stir again. Add wet ingredients all at once to the dry ingredients, stirring quickly with the fork as you do so. As it begins to thicken up into a solid dough, switch to a rubber spatula and scrape down sides of bowl into the ball of dough, folding the dough several times to blend it well.  Roll dough between 2 silicone sheets or or 2 parchment sheets roughly into a rectangle that is 10 x 13″.  Gently with a knife, cut the rectangle into 8 long strips of dough without removing them from their position.  Brush strips with some water to moisten them (or butter if you’re feeling totally decadent, but water is calculated in numbers below) and sprinkle on all the cinnamon mixture as evenly as possible.  Now roll each strip into a tight, coil-like roll and set them cut side down onto a non-stick or lightly greased baking pan.   Pop pan into preheated oven and bake for about 40-45 minutes.  They don’t spread much but will rise quite a bit and then fall a bit when cooled.  Not to worry, this happens every time.  Drizzle glaze on tops with piping bag or sandwich bag with tiny hole cut in the corner.  If preferred, spread the glaze smooth like frosting with the back of a spoon.

NUTRITIONAL INFO:  Makes 8 iced cinnamon rolls, each contains:

262 calories

21.6 g  fat

14.61 g  carbs, 7.9 g  fiber, 6.71 g  NET CARBS

7.48 g  protein

226 mg sodium

 

 

 

Einkorn Apricot-Cherry-Brazil Nut Bread

Einkorn Apricot-Cherry-Brazil Nut Bread

Einkorn Apricot-Cherry-Brazil Nut Bread

To give credit where it is due, this basic sweet bread batter was inspired by a Basic Quick Bread recipe at Sugar Free Low Carb Recipes website.   I added vanilla, sweetener, baking powder and glucomannan powder and I believe the smooth texture is now perfect.  The texture of this batter is quite nice and very moist.  No crumbling!  You can vary the fruit, berries and nuts in this but you will have to recalculate the carbs for any changes.  This recipe is suitable once you get to  Atkins Phase 2 OWL or farther.  If you require gluten-free, you will have to omit the Einkorn and sub in the same amount of “oat flour” ground from 100% certified gluten-free oats.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

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

INGREDIENTS:

IMG_4370

Slight rise in 8″x5″ loaf pan.

1/3 c. coconut flour

1/3 c. almond flour

1/3 c. Einkorn flour

¼ tsp. sea salt

1 T. glucomannan powder

1½ tsp. baking powder

Stevia equivalent for ½ c. sugar (I used ¼ c. Steviva, a blend of erithritol & stevia)

1 stick (1/2 c.) unsalted butter, melted

1 tsp. vanilla

8 large eggs, beaten

½ c. chopped dried apricots

½ c. unsweetened dried cherries, chopped (I dehydrate my own)

½ c. chopped brazil nuts.

DIRECTIONS:  Preheat oven to 350º.  Grease a loaf pan.  I use a standard aluminum loaf pan.  I can get fourteen approximately ½”slices out of the loaf.  Mix dry ingredients in a medium mixing bowl. Melt butter and add to bowl.  Also add vanilla and the eggs and beat until you have a smooth batter.  Use an electric mixer if necessary, but I did not find I needed to do that.  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 slightly damp (this cake is THAT moist), but clean of any batter.  Cool a bit, slice into fourteen ½” slices (or to lower carbs, cut into 16 slices for 6.23 net carbs per slice).

NUTRITIONAL INFO:  Makes 14 servings, each contains: (numbers are specific for apricots, cherries and brazil nuts.  Recalculate for other additives).  Cutting into 16 slices reduces count to 6.23 g. net carbs.

122.3 calories

8.59 g  fat

8.9 g  carbs, 1.96 g  fiber, 6.94 g  NET CARBS

5.64 g  protein

124 mg sodium

Einkorn Crackers

Einkorn Crackers

Einkorn Crackers

I wanted to see what a little Einkorn flour would do for my best cracker recipe and it definitely makes them crisper.  I also slightly reduced the flax meal and omitted the arrowroot powder totally.   They are still as delicious as ever but a bit crisper in my opinion and my husband’s opinion.  The jockeying around of ingredients from the inspiration cracker (.64 g net carbs) has maintained a .66 g net carb count per cracker.   NOT BAD!  So the “expense” of adding a little Einkorn to this recipe was not detrimental to the stats at all really.  These are clearly not suitable until the grains level of the Atkins Phase 2 OWL carb reintroduction ladder.  FYI:  I order my Einkorn flour from Jovial Foods.

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: http://amongfriends.us/order.php

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

INGREDIENTS:

2 c. almond four, lightly packed

1 c. Einkorn flour

½ c. flax meal

2 tsp. baking powder

1 tsp. salt

1 tsp. onion powder

2 tsp. coarse black pepper

2 T. oat fiber

¼ c. grated Parmesan cheese

3/4 c. tap water

2 T. olive oil

DIRECTIONS:  Line two 11×17 sheet pans with parchment, cut to fit.  I use plastic food-service gloves to press dough into pans.  You can use a third sheet of parchment if you don’t have any or a plastic sandwich bag on your hands.  Preheat oven to 350º.

Stir warm water and olive oil together in a small bowl.  In a large bowl, measure out all the dry ingredients and stir with a fork.  Add the water and oil mixture and stir well with fork to moisten the dough.  It will be clumpy and crumbly.   Divide the dough roughly into two portions and using hands crumble half the dough over each pan.  Press or roll the dough all the way to the edges.  It will seem like it won’t be enough to get it all the way to the edges, but until you do, they aren’t thin enough. Trust me, the dough WILL go to the edges of the pans with effort. With a long-bladed knife, score pressed dough gently into rows of 6 x 8 crackers, or 48 in a pan).  Lift the knife blade slowly to avoid messing up the crackers.  Pop into 350º oven for about 18-20 minutes. Ovens vary.  You don’t want to brown them too much.  I even take out individual crackers early if they are getting too brown.  The ones around the edges brown much faster.  Remove the pans and cool.  Separate into crackers with the same knife you scored them with.   These crisp crackers are better when they are 100% cool, even better on day two.

NUTRITIONAL INFO:     Makes 96 crackers, each contains:

20.1 calories

16.8 g  fat

1.19 g  carbs, .53 g  fiber, .66 g  NET CARBS

.75 g  protein

24.6 mg sodium

 

 

Einkorn Crumb Topping

Einkorn Crumb Topping

If you love baked fruit cobblers like I do, sometimes making a full crust you have to roll out………some days that just takes more energy than you have to give.  That’s when crumb topping comes to the rescue.  This one uses my new Einkorn Bake Mix and I’m very pleased with the crumb topping it created for my blackberry applications yesterday.  Not sweet and just crunchy enough to tone down those often-tart blackberries.  You can add some sweetener to your crumb topping if you prefer.  This recipe is not suitable until you are at or near maintenance weight as it has grain in the mixture.

TIP:  To lower carbs on this topping you can just add ¼ c. Einkorn flour and increase oat fiber and almond flour by 2 T.  each to compensate (drops it to 10.56 carbs, 5.66 fiber and 4.9 NC with that change).

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

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

INGREDIENTS:

Here ya go!

1 c. almond flour

½ c. Einkorn Bake Mix

1/8  tsp. sea salt

2 T. oat fiber

1 egg white

For a sweeter version, also add 1-2 T. erythritol or equivalent

DIRECTIONS:   Measure the dry ingredients (and sweetener if using) into a small mixing bowl.  Blend well with a fork.  Whip the egg white in another bowl until frothy. Add the egg white to the dry ingredients.  Work the crumbly dough with a fork until all dry ingredients are moistened with the egg white.  Using your hands, crumble over your already prepared fruit cobbler filling.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

116.5 calories

8.68 g  fat

11.76 g  carbs, 4.06 g  fiber, 7.7 g  NET CARBS (4.9 net carbs using TIP above)

5.6 g  protein

61.8 mg sodium

Einkorn English Muffin

Einkorn English Muffin

Einkorn English Muffin

Tried my Peggy’s English Muffin as an Einkorn flour version to see how that would improve texture and flavor.  I also decided to add a little psyllium husk powder for elasticity and the results were amazing!  Toasted in my broiler nicer than any other toast to date.  Flavor was like real toast!  Still haven’t achieved that acidic “sour dough” flavor that store-bought English muffins have though.   I’ve never been into messing with sourdough starter and such, quite frankly, so that may never happen.  But I’m pretty happy with this muffin and may not do further experiments on it.  Peggy, who are you kidding?  I can’t quit until I reach Nirvana and this muffin just isn’t quite there yet.  But it is vastly improved over my old version linked above.  I see that as all “goodness”.   🙂  As always, if there are further tests and improvements, I’ll come back to this post and make those changes.  🙂

As with all my Einkorn experiments, they are not suitable until you are nearly or at goal weigh.  Keto dieters can have these occasionally if the day’s menu allows the carbs.  These would not be suitable for Primal-Paleo folks.  If you’re wondering, I order my Einkorn flour from Jovial foods.com.  Some people are able to buy it in local grocery stores, but I am not.

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

DISCLAIMER: I do not get paid for this book promotion or 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: 

1½ T. unsalted butter

¼ c. egg whites (I used the ones in a carton)

2 T. very hot water

3 T. almond flour

1 T. Einkorn flour (for gluten free, use 1 T. oat flour ground from 100% certified gluten-free oats)

1 tsp. oat fiber (for gluten-free, use oat flour ground from 100% certified gluten-free oats)

¼ tsp. baking powder

1½ tsp. psyllium husk powder (I use NOW brand from Netrition.com)

DIRECTIONS:   Melt butter in a small bowl.  I used a 5″ oval dish.  Add the egg whites and hot water.  Add the dry ingredients in the order listed, stirring after each addition.  The mixture will be very fairly soupy at this point.  Add the psyllium husk powder last and the “batter” will now begin to thicken up.  Stir well with your fork to insure all is well-mixed.  Allow 1 full minute for the psyllium to do its job of thickening your batter.  Pop into your microwave and cook on HI for about 1 minute (should be dry to the touch in the center).  Cook a few seconds longer if still damp in the center.  Microwaves vary. Preheat your broiler.

Remove, loosen the edges with a knife tip and tip the muffin out onto a cutting board.  Cool a minute or so and then carefully slice laterally into two slices using a serrated bread knife.  Place on a metal pan and toast/brown the bottoms and then the tops in your broiler or toaster oven to your liking.  Serve hot with butter and your favorite jam.  You can also toast these in your slot toaster if you prefer, but be forewarned, I find they tend to “slump” or crumple down, even with the toaster support wires.  They then are misshapen and inclined to burn when they crumple and touch the elements of the toaster.   Your call on the toasting method. 🙂

NUTRITIONAL INFO:    Makes one muffin.  Entire recipe contains:

314 calories

26.5 g  fat

12.2 g  carbs, 7.1 g fiber, 5.1 g  NET CARBS

11.1 g  protein

354 mg sodium

Einkorn Soft Pretzels

img_3959

Einkorn Soft Pretzels

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

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

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

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

INGREDIENTS:  

1½ c. almond flour

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

2 tsp. baking powder

¼ tsp. sea salt

1 tsp. dry yeast

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

Pinch sugar (consumed by yeast)

2½ T. apple cider vinegar

3 egg whites

1 c. boiling water

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

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

NUTRITIONAL INFO:   Makes 8 pretzels, each contains:

154.4 calories

10.6 g  fat

12.6 g  carbs, 6.98 g  fiber, 5.62 g  NET CARBS

6.53 g  protein

193 mg sodium

 

 

 

Einkorn Hotdog Buns

Einkorn Hot Dog Buns

Einkorn Hotdog Buns

I can’t take full credit for this recipe.  My inspirational recipe was Maria Emmerich’s “Healthified Sub” recipe, to which I added a bit of Einkorn Flour, added 1½ tsp. of dry yeast for flavor and reduced the salt.   Man, the house smells like a bakery while these things are baking!  I just love the smell of yeast bread baking!   These rise nearly double and have a very nice texture inside.  They have the mouth feel of real yeast bread and even my picky husband likes them!  They are simply DELICIOUS!!  I got eight hot dog buns out of this recipe.  Being made with psyllium, these are very, very filling. 🙂

It goes without saying this recipe is not suitable until you reach the grains rung of the Atkins carb reintroduction ladder in  Pre-Maintenance or Maintenance due to the Einkorn Flour.  If you are still in Atkins Induction or the first few weeks of your Keto diet, you might want to try instead my Induction Hotdog Buns.  I order my Einkorn Flour from JovialFoods.com but some grocery stores carry it I am told.  I order my NOW psyllium husk powder from Netrition.com.

If you want a lower carb bun, you can either reduce the Einkorn flour to 2 T. or just make Maria’s recipe as it is written.  But DO add the yeast and pinch of sugar, as that adds a lovely yeast-y taste to these buns. 🙂

INGREDIENTS:  

1½ c. almond flour

5 T. psyllium husk powder

2 tsp. baking powder

¼ tsp. sea salt (I used Himalayan Pink Salt)

1½ tsp. dry yeast

pinch of real sugar (consumed by the yeast)

¼ c. Einkorn Flour

2½ T. apple cider vinegar

3 egg whites

1 c. boiling water

DIRECTIONS:   Preheat oven to 350º.  Mix all the dry ingredients in a medium mixing bowl.  Stir well to be sure it is uniformly mixed.  Mix the egg whites and vinegar in a small bowl with a fork and add all at once to the dry ingredients.  Stir quickly with the fork to moisten all dry ingredients.  Pour the boiling water over the dough and using the fork, stir into a smooth liquid.  Transfer to using a rubber spatula and continue to stir and fold as it thickens up.   Portion off 8 equal portions using your spatula.  Roll each portion in your palms into an oblong hot dog shape about 5½” long and 1″ wide.  Place on a non-stick, silicone or parchment lined or oiled baking sheet.  They don’t spread much, so be sure you are shaping them the size you want right now.  Pop into preheated 350º  oven and bake for about 40-45 minutes.  Cool almost completely before attempting to slice these buns or they will get pack-y inside just like regular flour bread when sliced hot.

NUTRITIONAL INFO:    Makes 8 hotdog buns, each contains:

154.37 calories

10.62 g  fat

12.6 g  carbs, 6.98 g fiber, 5.62 g NET CARBS

6.52 g  protein

193 mg sodium

 

“Apple” Cobbler

Apple-Squash Cobbler

“Apple” Cobbler

We low-carbers can’t afford to eat a lot of higher-carb fruit, especially if we are on the beginning of our weight-loss journey.  But once we have increased our daily carbs a bit, we can enjoy the occasional treat with fruits other than berries.  I find that if you mix a high-carb fruit with a lower-carb “disguising” vegetable, like a mild squash, one can trick the palate into thinking you’re eating the  real McCoy :).  This little cobbler is a perfect example of that.  We both LOVED this cobbler!  The flavor was truly amazing.

I learned early on in my Atkins journey that Baked Spaghetti Squash tastes almost exactly like apples, with nearly the exact same texture, too!  When I tried this cobbler creation, I decided to add some real apple and see if I could keep the carbs low enough.  I also decided to use my latest Einkorn Flour Pie Crust.  As you can see by the per serving carb total below, this dessert is a wee bit higher in carbs than most of mine.  HOWEVER, if you use only one apple and use my “Flour” Pie Crust recipe rather than my Einkorn Pie Crust, you can drop the per serving count to a more “palatable” 6.82 net carbs, which isn’t bad at all for a pastry dessert with real fruit in it.

This absolutely delicious recipe is not suitable for Atkins Induction but is OK once you reach the final high-carb fruit rung of the Atkins carb-reintroduction ladder.  Keto followers should make the alternate version suggested above for lowering carbs, and use the “Flour” Pie Crust and 1 less apple if you want to try this recipe.

INGREDIENTS:

½ spaghetti squash (mine was 9″ long and yielded 4 c. threads)

2 medium apples, grated or sliced (I used Delicious apples)

3 T. unsalted butter, melted

1 tsp. cinnamon

1/3 c. erythritol (or preferred sweetener to equal 1/4 c. sugar)

2 pkts. stevia

3/4 c. water

Dash of xanthan gum (or 1 tsp. chia seeds)

1 recipe Einkorn Pie Crust  (or my “Flour” Pie Crust for lower carbs)

DIRECTIONS:  Cook the spaghetti squash cut side down in ½” water in a dish in your microwave for 13 minutes.  Remove, cool and fork out the threads into a large bowl. The exact amount isn’t crucial, but the stats below are based on 4 cups of threads.

Grate the apples.  I find that cut in half and grated cut-side down, the grating process sort of peels the apples for you.  🙂  Now is a good time to preheat your oven to 350º.  Add the grated or sliced apple to the bowl of squash threads.   Melt the butter and drizzle over the fruit-squash mixture.  Add the cinnamon, sweeteners and water.  Dust the xanthan gum or chia seeds over the surface and stir well.  Pour into a buttered baking dish.  I used an 8×11″ rectangular ceramic dish.

Make the pie crust according to the directions for that recipe (linked above). Chill the dough 30 minutes.  Remove dough from refrigerator and roll between 2 sheets of plastic to the approximate shape of the dish you are making.    When you have rolled the crust slightly larger than your dish, remove the top plastic and gently lift the bottom sheet up over to the cobbler dish and flip the crust onto the cobbler filling.  Push or crimp the edges of the dough up into to the dish and poke a few holes in the top of the crust with a fork randomly to allow air to escape.  Pop into a 350º oven and bake for about 30 minutes or until the crust is dry to the touch in the center and golden on the edges.  Serve warm.  Leftovers store nicely in the refrigerator and reheat in the microwave quite nicely.

NUTRITIONAL INFO:    Makes 8 servings If baked exactly as written, each serving contains:

195.4 calories

14.7 g  fat

18.6 g  carbs, 7.88 g fiber, 10.72 g NET CARBS  (only 6.82 NC using just 1 apple & the “Flour” crust)

6.05 g  protein

202 mg sodium

Einkorn Blueberry Pancakes

Einkorn Blueberry Pancakes

Einkorn Blueberry Pancakes

I continue my Einkorn flour experiments.  I had just a few blueberries (½ c.) left in a carton to use up and hubby wanted to have pancakes. Though I don’t eat stuff like this much anymore myself, I don’t deny him such treats.  They came out so fluffy and delicious I continue to be very pleased with my new Einkorn Bake Mix.  I only wish I had had a few more berries on hand and will definitely use 3/4 c. next time.  But ½ c. was almost enough.  🙂  These are not suitable until you reach Atkins Pre-Maintenance or Maintenenance phase due to the small amount of wheat in them.  They are only OK for Keto if you can fit them into your current daily carb limits.  These are not acceptable for Primal or Paleo.

INGREDIENTS: 

1½ c. my Einkorn Bake Mix

3 large eggs, beaten

3 T. heavy cream

1 pkt. stevia or sweetener of your choice (optional)

coconut oil to lightly oil griddle

DIRECTIONS:  Preheat your griddle or skillet and lightly oil with coconut oil.  Beat the eggs and cream with a fork in a medium bowl.  Add the bake mix and sweetener (if using) and beat until well blended.  It won’t be perfectly smooth, but moderately so.   Stir in the berries.  With a ¼ measuring cup, scoop out 6 portions of batter onto oiled griddle.  Brown both sides and serve hot with your favorite sugar-free syrup.

NUTRITIONAL INFO:   Makes 6  4″ pancakes, each contains:

237 calories

19.38 g  fat

10.23 g  carbs, 2.66 g  fiber, 7.57 g  NET CARBS

10.63 g  protein

123 mg sodium

 

Asian Meatza Pizza

Asian Meatza

Asian Meatza Pizza

I got this idea from all the meatza recipes I see on the internet.  I’m always looking for new ways to use napa cabbage (also called Chinese cabbage) and this creation just made my regular pork recipe rotations.   This was absolutely DELICIOUS!!!   One of the best Asian dishes I’ve made in a very long time!  Even my picky husband liked this and had seconds!  And it wasn’t as “heavy” as the meatzas made with beef crusts I’ve tried.  This recipe is not suitable for Induction as written.  That said, you could use pork rind “flour” or the dry ingredients for a one minute flax muffin (the recipe with no almond flour in it!) and still be able to enjoy this recipe.  Those that need it to be gluten-free can substitute in Jennifer Eloff’s Gluten-Free Bake Mix for the Einkorn Bake Mix (though mine is actually a tad lower in carbs ;).

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

DISCLAIMER: I do not get paid for this book promotion or 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.

MEAT CRUST INGREDIENTS: 

1 lb. extra lean pork, ground

1 T. low-sodium soy sauce

1 T. Sriracha chili sauce

1 clove garlic, minced

½ tsp. fresh ginger root, minced

1 small jalapeno, seeded and minced fine

FILLING INGREDIENTS:

1/3 c. red bell pepper, chopped

1 T. olive oil

2 c. shredded napa cabbage

½ c. green onion, chopped

3 large eggs

1/3 c. sour cream

3 T. my homemade Shawarma mayonnaise (or low-carb mayo)

¼ c. my Einkorn Bake Mix (or Jennifer Eloff’s Gluten-Free Bake Mix for gluten-free version) [Use pork rind flour if still on Induction]

¼ tsp. salt

2 tsp. baking powder

DIRECTIONS:   Preheat oven to 350º.  Mix the meat crust ingredients in a mixing bowl using a fork or your hands and press into a greased tart or quiche pan.  Press evenly and up the sides of the pan about ½ inch.  Pop into oven and bake 10-12 minutes to partially cook.  Remove and gently tilt to drain off excess juices.

Shred the cabbage and place in a bowl.  Chop the green onion and red pepper.  Heat the oil in a skillet and saute red pepper until tender. Add green onion to the skillet and saute just 1 minute. Scrape this mixture into the cabbage and stir.  Add all remaining ingredient to the bowl and mix well.  Spoon the mixture into the meat “crust” and bake for 20-30 minutes longer or until center is firm and set.  Remove and cut into 8 wedges.  We each ate two wedges.

NUTRITIONAL INFO:    Makes 8 servings, each contains:

281 calories

25 g  fat

4.06 g  carbs, .91 g fiber, 3.15 g  NET CARBS

13.8 g  protein

322 mg sodium

 

Einkorn Loaf Bread

Einkorn Loaf Bread

I took my Lupin Flour Bread recipe, eliminated the lupin flour totally and did some major tweaking to come up with a delicious Einkorn Loaf Bread today.  My husband even said this was quite good and he’s real hard to please with low-carb baking.  It has a nice elastic mouth feel one finds in a good traditional yeast bread.  I even included some dissolved yeast but I think it only impacts flavor, not rise.  There’s not enough gluten in 2 T. Einkorn flour for proper yeast “action”.  But it does give a little yeast taste.

I am not eating baked goods right now, so I only tasted and my husband will get to finish off this loaf.  This should make very nice sandwiches and slices into fourteen ½” slices or twenty-eight ¼” slices.  Yes, this bread has enough structure to be able to slice it into ¼” slices!  WOO HOO!  🙂

It doesn’t toast much better than most low-carb breads, so I use this mostly for sandwiches and making croutons.  But the crust toasts quite nicely.  Here’s a loaf that I sliced into 27 slices.  I failed to make sure of my 1/4″ accuracy along the way.  But I almost got 28 slices. 🙂

IMG_5168

This smoother crust was a result of heavy whisking of the batter.

I order my non-GMO Einkorn flour direct from Jovial Foods.  Some have found it in Safeways and other stores right on the shelf, but I’ve not been so lucky.  It’s not as expensive as some low-carb baking ingredients.  Einkorn is real, ancient wheat, that has not been hybridized.  I use only the tiniest amounts in the occasional baked goods recipes.  It brings so much texture and flavor for little carbs.  This recipe is not suitable until you are near goal weight (Pre-Maintenance).

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Several of my own creations appear in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or our direct order site: http://amongfriends.us/order.php

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

DRY INGREDIENTS:

½ c. almond flour

2 T. Einkorn flour

½ c. egg white protein powder (I use NOW brand)

2 T. oat fiber

2 T. coconut flour

1 T. baking powder

2 T. golden flax meal (dark flax or a mixture can be used for a darker, nuttier-tasting bread)

¼ tsp. sea salt

3 T. psyllium husk powder (I use NOW brand)

WET INGREDIENTS:

1 tsp. dry yeast dissolved in 2 T. warm water + pinch sugar

5 large eggs, beaten

3 T. olive oil

¼ c. egg whites (I used the ones in a carton)

½ c. boiling water (added last)

DIRECTIONS:  Preheat oven to 350º.  Grease or oil a standard 5×8″ loaf pan and set aside.  Dissolve yeast in 2 T. warm water and add a tiny pinch sugar.  Set aside.  In a large mixing bowl, measure out all dry ingredients.  Stir well.  In another medium bowl, add the first 5 wet ingredients (all but the boiling water) and beat with a fork.  Add the dissolved yeast mixture to the wet ingredients and stir.   Now add the wet ingredients to the dry ingredients and beat well using a rubber spatula. Slowly add the boiling water to the batter and using a whisk, beat until smooth of lumps.  Spoon batter into greased loaf pan and bake at 350º for 30 minutes and test for doneness with toothpick.   If not done, cook 5-10 minutes longer.  Remove from oven and in a few minutes, tip onto board to finish cooling.  Stats below are calculated for 14 slices ½” thick.  I will also provide numbers for entire loaf so that you can figure out your own for the number of slices you choose to cut.

NUTRITIONAL INFO: 

Entire loaf:  1480 calories, 102.8 g  fat, 78.4 g  carbs, 47.2 g  fiber,  31.2 g  NET CARBS,     58.2 g  protein, 2669 mg sodium

If cut in 14 slices, ½”, @ contains: 106 calories, 7.3 g  fat, 5.60 g  carbs, 3.37 g  fiber, 2.23 g  NET CARBS, 4.15 g  protein, 191 mg sodium

If cut in 28 slices, ¼”, @ contains:  53 calories, 3.67 g fat, 2.8 g carbs, 1.68 g fiber, 1.12 g NET CARBS, 2.07 g protein, 95 mg sodium

Einkorn Sandwich Buns (or Hamburger Buns)

Einkorn Sandwich Buns

Einkorn Sandwich Buns

I can’t take full credit for this recipe.  My inspirational recipe was Maria Emmerich’s “Healthified Sub” recipe. I had tried to make that bread on a previous occasion with Konsyl psyllium.  Big mistake.  Had to toss the whole mess into the trash can, as the dough was a brick and impossible to work with.  Clearly Konsyl is a unique psyllium product, so do not use KONSYL brand of psyllium powder.

I finally ordered some NOW band Psyllium Husk Powder (I ordered from Netrition.com) to test the recipe again and did so today.  You all know I’m hopelessly addicted to tweaking recipes, so I made just a few changes.  I added a small amount of Einkorn flour.  I will probably reduce the amount next time to pull the carbs down a bit. I also added 1½ tsp. of dry yeast for flavor, reduced salt and increased the water to 1 cup.  These had way too much sodium for me as the recipe was originally written so I greatly reduced that.

Man, the house smelled like a bakery while these were baking…..you know that yeast-y smell?!  These rose nicely, have a chewy crust and have a very nice texture inside, as you can see in the photos above and below.  They have the mouth feel and taste of real yeast bread, perhaps a wee bit more “elastic”, but not unpleasantly so.  These were simply DELICIOUS!!  I got five 3″ small buns from this recipe.   Being made with psyllium, these are VERY filling. 🙂

I then turned around and made the recipe a second time, making just four larger 4″ hamburger buns.

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

If you want a lower carb bun, either reduce the Einkorn flour, or I just make Maria’s bun as her recipe is written (no Einkirn flour at all), but I would still add the yeast and pinch of sugar, as that added a lovely yeast taste and aroma to these buns. 🙂

UPDATE:  These freeze beautifully for up to 1 month.  Reheat directly on the oven grate for about 10 minutes at 350 minutes or broil,  or toast in your toaster.  The crust will get semi-crusty and chewy again. Man, these are like eating REAL BREAD!  Not sure I need to do anymore bread experimenting.  And they make OUTSTANDING hamburger buns that hold up to hot meat patties.  They do NOT fall apart while you eat your burger!!  🙂

Einkorn Hamburger Buns

Einkorn Hamburger Buns

INGREDIENTS:  

1½ c. almond flour

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

2 tsp. baking powder

¼ tsp. sea salt (I used Himalayan Pink Salt)

1 tsp. dry yeast

¼ c. Einkorn Flour (I order from Jovialfoods.com)

Pinch sugar (consumed by yeast)

2½ T. apple cider vinegar

3 egg whites

1 c. boiling water

DIRECTIONS:   Preheat oven to 350º.  Mix all the dry ingredients in a medium mixing bowl.  Stir well to be sure it is uniformly mixed.  Mix the egg whites and vinegar in a small bowl with a fork and add all at once to the dry ingredients.  Stir quickly with the fork, to make a thick dough.  Pour the boiling water over the dough and using the fork, stir into a smooth liquid.  Transfer to using a rubber spatula and continue to stir and fold as it thickens up.   Portion off 5 equal portions (using your spatula) in the bowl (mark off only 4 portions if making the larger hamburger buns).  Roll each portion in your palms into a round ball.  Place on non-stick, silicone lined or oiled baking sheet.  Press them down to about 1″ thick.  They don’t spread much, so be sure you are shaping them the size you want right now.  Pop into preheated oven and bake for about 45 minutes.  Cool partially before attempting to slice or they will get pack-y inside just like regular flour bread when sliced too hot.

NUTRITIONAL INFO: 

Makes five 3″ sandwich buns, each contains: 247 calories, 17 g fat, 20.16 g carbs, 11.18 g fiber, 8.98 g NET CARBS, 10.46 g  protein, 308 mg sodium

Makes four 4″ hamburger buns, each contains:  309 calories, 21.2 g fat, 25.2 g carbs, 13.97 g fiber, 11.23 g NET CARBS, 13.1 g  protein, 385 mg sodium

 

 

 

Einkorn Heavenly Biscuits

EinkornHeavenlyBiscuits

Well, this morning I thought for a moment I must have died and gone to heaven!  These biscuits are the best I’ve made in 6 years of low-carb biscuit experiments.  Every one that preceded these was either dry, hard as a rock, crumbly, soda-tasting, too cheesy, too coconut-y, or were mediocre at best.  Well, I’ve finally gotten one that even my husband says tastes (and feels) just like a real flour biscuit in his mouth.  Not crumbly, browned nicely, soft, smooth-textured and no odd aftertastes in your mouth when you’re through eating one.  I’ve defo got a WINNER here!  🙂

This one will truly WOW you.   If you’ve already purchased some Einkorn flour (old wheat that is not hybridized or modified like modern wheat)…….. get thee to thy kitchen and try this recipe ASAP.  These are unbelievably good!!  Truly heaven to your taste buds. I used an Ebelskiver pan to make mine, as the batter is not real thick and needs “confining”.   A muffin-top pan or even a regular muffin pan should work, too.

These are not suitable until you are near goal in Atkains Pre-Maintenance or Maintenance.  They’re a little carb-y for Keto, but if you want one bad enough, you might be able to fit it into your daily numbers occasionally.  These are not Primal-Paleo appropriate.

If you prefer a biscuit without any wheat flour in it, even Einkorn, you will want to check out my Peggy’s Fluffy Biscuits.  They’re yummy!

INGREDIENTS:

2 c. my Einkorn Bake Mix (I order my Einkorn Flour from Jovial Foods )

½ c. shredded Monterrey Jack Cheese

2 large eggs, beaten

2 T. coconut flour (I use Honeyville Grains)

¼ c. cream

¼ c. water

1 T. olive oil (to oil pan)

DIRECTIONS:  Preheat oven to 375º.  Lightly oil pan slots with the olive oil and set aside.  In a large mixing bowl, measure out 2 c. my bake mix.  Though it helps to let the mix come to room temp, you still need to rework shortening lumps with a fork until the mix is again the texture of cornmeal.  Add all remaining ingredients and stir well.  Let batter sit on counter 3-4 minutes to “thicken” a bit.  Using a ¼ c. measuring cup, dip out 7 portions of batter and drop ¼ c. into each oiled pan slot.  If any remaining batter, evenly distribute it.  Pop pan into 375º oven for 15-17 minutes or until browned to your liking.  These rise up nicely baked in a pan this way.  If you try to do them like drop biscuits, I fear they will spread out and cook much differently than mine above.   You could reduce the water and try them as drop biscuits, but that’s YOUR experiment.  I’m happy with these. 🙂  Serve hot with butter and your favorite jams.  Leftovers should keep nicely for a week in the fridge in a ziploc bag or in the freezer for a month.

NUTRITIONAL INFO:  Makes 7 large biscuits.  Each one contains:

297 calories

25.5 g  fat

10.68 g  carbs, 3.20 g  fiber, 7.48 g  NET CARBS  (a bit carb-y, so just for “occasional use”)

12.4 g  protein

191 mg sodium

Einkorn Pancakes

Einkorn Pancakes

My Einkorn Bake Mix experiments continue.  Hubby wanted pancakes this morning. I’m off baked goods right now, and didn’t have much appetite this morning anyway, but I figured, what the heck.  The bake mix is mixed up already so I made him a batch.  I did taste test just to see what they were like.  Not bad really.  Pretty light and very nice flavor.  He commented he thought they were quite nice this time, too (I used less egg last time and they were a little dense on first trial).  The recipe made 7 and he ate 3 and was very full.  The remaining 4 will get frozen and reinvented as a dessert, maybe strawberry shortcake or for making rum trifles with pudding and fruit.

These came out very tasty, but not quite as “fluffy” as Peggy’s Fluffy Pancakes.  Maybe I’ll add another egg next time or a tad more baking powder.  But we both thought they definitely passed the flavor and “I’d eat these again” tests.  🙂  It goes without saying that all Einkorn experiments are not suitable for Atkins Induction due to the Einkorn flour.  They’re OK for Phase2 OWL and beyond and Keto diets.  Obviously, the grain makes them not suitable for Primal-Paleo programs.

INGREDIENTS:

1½ c. my Einkorn Bake Mix

3 large eggs

¼ tsp. baking powder

splash vanilla (1/8 tsp)

1 T. flax meal

¼ c. heavy cream

¼ c. water

1 tsp. coconut oil to oil griddle

DIRECTIONS:  Heat griddle over medium-high heat. Glaze with coconut oil. Place mix in medium bowl.  Add baking powder, flax meal and stir.  Add eggs and beat in.  Add cream and water and stir well.  Using 1/4 c. measuring cup, dip out mix onto hot griddle, spreading into a 5″ circle with the back of the cup. Repeat 6 more times.  When bubbles begin to form, flip to second side and brown that side.  Serve at once with butter and sugar-free maple syrup.

NUTRITIONAL INFO:    Makes 7 5″ pancakes, each contains:

216 calories

18.4 g  fat

7.6 g  carbs, 2.25 g  fiber, 5.45 g  NET CARBS

9.27 g  protein

120 mg sodium

 

 

 

 

Einkorn Cinnamon-Pecan Coffeecake

Einkorn Cinnamon-Pecan Coffeecake

Einkorn Cinnamon-Pecan Coffeecake

This quick little microwave coffeecake made with my new Einkorn Bake Mix was delicious.  We were amazed at how filling 1 slice (1/8 cake) was!  Even my coffeecake hound husband only had half a second slice.  This had a very nice, soft, slightly spongy texture.  It was moist and flavorful; sweet enough,  without being too cloyingly sweet.

This recipe is not suitable until the grains rung of the Atkins carb reintroduction ladder.  It is suitable for Keto diets if you can fit the carbs in your daily limits.  This would not be acceptable for Primal-Paleo on multiple levels.

BATTER INGREDIENTS: 

2 c. my Einkorn Bake Mix (you’re on your own with substitutions in this mix)

4 large eggs, beaten

¼ c. Davinci vanilla sugar-free syrup (or sweetener to =1/4 c. sugar + 1/4 c. water + splash vanilla)

2 T. erythritol (or 2 pkts stevia)

 

TOPPING INGREDIENTS:

¼ c. pecans or other nuts

2 T. erythritol (or 2 pkts. stevia or Splenda)

1 tsp. cinnamon

2 T. cold butter

DIRECTIONS:  I find this mix doesn’t bake as well (less rise) in conventional ovens as it cooks in a microwave, though not sure why.  But if you insist, or don’t have a MW, bake in oven at 350º for about 20-30 minutes. I forewarn it does not rise as well cooked in a conventional oven.  I hope to figure out exactly why that happens. I used a 7x7x2″ vegetable dish, but you could use an 8×8″ square baking dish, or any shaped dish that will hold about 4 c. batter. Oil the dish.

Pulse or blend topping ingredients in processor or blender or with fork in a small bowl and set aside. In another bowl, beat the eggs, Davinci syrup, erythritol until well-blended.  Add in the bake mix and stir until well blended.  Pour 1/3-1/2 the batter in the baking dish.  Crumble half the topping on the batter evenly.  Pour remaining batter evenly on top and crumble remaining topping on top.  Microwave on HI for 4½ minutes.  Check, if no longer wet in center, it’s done. May take 30 seconds longer in some microwaves.   Run knife around edges and tip upside down on serving plate or cutting board.  Cut into 8 portions and enjoy warm.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

257 calories

22 g  fat

9.05 g  carbs, 2.81 g  fiber, 6.24 g  NET CARBS

9.22 g  protein

123 mg sodium

 

 

 

Einkorn Individual Vanilla Cake

Shown on left = 1 recipe, on right is ½ recipe for an interior view.

Shown left = 1 recipe.  Shown right= ½ additional recipe for  interior view.

This little vanilla cake is very light, spongy, smooth and tasty.  It is good eaten alone, or sliced laterally, would make a GREAT cake for Strawberry Shortcake or Peach Shortcake.  It uses my new bake mix.  The cakes above were baked in a microwave.  I couldn’t recommend baking this cake in a conventional oven as the muffin I baked in the oven in a 3¼” ramekin rose half as much and was hard on the surface and dense in texture.  So this cake seems to prefer being microwaved for best results.  This recipe is not suitable until the nuts and seeds rung of the Atkins carb ladder.  It is acceptable for Keto diets if you can fit the carbs into your daily limits.  This is not suitable for Primal-Paleo.

INGREDIENTS:

½ c. my Einkorn Bake Mix

1 large egg, beaten

2 T. DaVinci sugar-free vanilla syrup (or 2 T. cream + 1/4 tsp. vanilla + 1 pkt. stevia)

DIRECTIONS:  Beat egg in a 4″ x 6″ ramekin (or two 3″ ramekins).  Add syrup and beat again.   Place dish in microwave and cook on HI for 1 minute or until top is no longer wet.  You can also bake this cake conventionally in a well-greased, wax paper or parchment lined dish at 350º for about 15-20 minutes until the center springs back when touched.   Cool a few minutes.  Run a knife around the edges to loosen and tip out.   Peel off wax-parchment paper from bottom.  Cut in half and serve.

NUTRITIONAL INFO:   Makes one 6″ oval cake (cut in half for 2 servings).  Each serving contains:

203 calories, 16.6 g  fat, 8.45 g  carbs, 2.3 g  fiber, 6.15 g  NET CARBS, 8.85 g  protein, 125 mg sodium

Einkorn Low-Carb Bake Mix

Einkorn Bake Mix

Einkorn Low Carb Bake Mix

Please let me say up front, this is an experiment in progress.

This is a low-carb complete baking mix which includes a small amount of ground Einkorn wheat, one of the oldest forms of wheat that has not been hybridized or genetically modified.  Einkorn is said to have less of a detrimental effect on blood glucose levels and the gut than modern wheat.  Modern wheat has been genetically altered to the point it is no longer digested properly and therefore is stored, leading to weight gain.  It is partially to blame for the obesity problem we see in America and globally.   I’m posting this recipe only so I can link to it for actual tested and successful recipes that come out good enough to post on this website.  I make no promises regarding performance of this bake mix other than recipes I test and post that I think are worthwhile.  I’m learning as I go with this mix.  Time will tell (and further recipe trials) if this mix is going to be exchangeable cup for cup in conventional flour recipes.  So far, that is proving to be the case.  I will always post tested recipes in the Einkorn Flour Experiments category of my recipe index.  The word Einkorn will always appear as the first word in the recipe name so the recipe will not be confused with it’s non-einkorn cousin.

I’ve been experimenting for several months with the flour and am really liking the results.  As I said, mostly I have just been adding 1-4 T. to my already tested low-carb recipes.  But with this bake mix I am just starting to explore, I hope to come up with a mix that can be exchanged in flour recipes 1 cup for 1 cup.  We’ll see if that comes about.  If not, this recipe may vnish from my site.  Like I said, it is an experiment in progress.

I limit my use of this organic flour to very tiny amounts so that carbs on the final baked goods per serving are not too high for a low-carber like me.  I have been able to accomplish some very tasty items with it to so far.  If you type Einkorn into the search box, the site will bring up the recipes I’ve tested with this flour and now this bake mix.  Or you can just click this category in the recipe index.

PRODUCT INFORMATION

EINKORN FLOUR – ¼ CUP

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Click to enlarge

EinkornStats

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This bake mix has evolved from my personal experience with low-carb baking ingredients, how they tend to act in the oven and what ratios they seem to like to co-exist in to produce tasty baked goods.  I think I finally have the ratios about right.  This bake mix produced a very nice vanilla cake that serves 2 people.  It was moist, tasty, spongy and somewhere between a commercial box mix cake and a pound cake in texture.  This cake makes lovely Strawberry Shortcake.  I can see many uses for this 2-serving treat.  🙂    The texture is quite smooth, too.  To see the recipe:  Individual (2-serving) Vanilla Cake .

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Einkorn Individual Vanilla Cake [shown is 1½ recipes of this cake.  Cake on the left is 1 recipe.

This is a very large recipe of bake mix and you may prefer to make only a half batch to start out with if you want to experiment with it.  You SHOULD be able to use this like Bisquick or Carbquick in recipes, or replace the flour+leavening+shortening in your regular flour recipes successfully with this mix but I don’t yet know this for certain until I do further testing.  Like I said above, this mix is an ongoing experiment you trial at your own risk If you decide to test the waters yourself, tread lightly.  I would recommend perhaps making half or quarter recipe of the mix to start out.  Trial it in a half recipe of muffins, for just a few donuts or half a cake recipe first before you try this in a recipe you want to serve company, have a failure and are disappointed with less than stellar results.  Feel free to post links to pictures of your experiments with it.  We’d all love to learn from your experiences.  🙂

MIX INGREDIENTS:  (I recommend making NO SUBSTITUTIONS)

5 c. almond flour

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

1 c. Einkorn flour

1 c. oat flour  (ground from 1¼ c. rolled oats unless you can buy it pre-ground)

¼ c. oat fiber

1 tsp. glucomannan powder

3 T. baking powder

2 tsp. cream of tartar

2 tsp. salt

1½ c. palm shortening (I order at Tropical Traditions)

DIRECTIONS:  Grind the oats into flour in your food processor or blender as fine as you can get it.  Place the oat flour into a large mixing bowl. Measure out all remaining dry ingredients and stir well.  Using a fork or pastry cutter, cut the shortening into the mixture until it resembles coarse cornmeal.  Place in a lidded container.  Can be stored on the counter safely as palm shortening is very stable at room temperature and has a very long shelf life.  If you decide to store in the refrigerator, be aware the shortening will firm up and cause the mix to clump a bit.  So you need to set it out, bring to room temperature and re-work with a fork in a bowl to evenly distribute shortening clumps before attempting to measure for use in recipes.

BAKE MIX NUTRITIONAL INFO:     Makes 11 cups of mix.  ½ cup mix contains:

338 calories

28.2 g  fat

15.99 g  carbs, 4.6 g fiber, 11.39 g  NET CARBS

14.5 g  protein

170 mg sodium

Einkorn Dumplings

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Einkorn Dumplings

For those who are familiar with my incredible Dumplings made with glucomannan powder, they just got BETTER!  I added a mere 1 T. Einkorn flour (non-genetically modified wheat flour) and cannot believe the improvement!  If you Google Einkorn Flour, you’ll find a lot of information on this flour made from non-GMO wheat, often referred to as ancient wheat.  Even my husband, who isn’t very vocal about such things, said it was a great texture and flavor improvement over my straight glucomannan dumpling recipe.  Now granted, the carb count jumped from .1 g per dumpling to 1.65 g per dumpling with this modification. However the difference is worth the increase and these are still very low carb dumplings by anyone’s definition of “low-carb per serving”.  This new version has more “structure” and “body” and definitely has a bit of flour-y taste!  All goodness and desirable improvements in my opinion. 🙂

Yes, I have read Wheat Belly and Grain Brain and am eliminating modern wheat products from my diet.  But I don’t think we have to live in an all or nothing world.   I sure don’t want to.  I espouse reasoned moderation over food fanaticism.  I’m still going to continue to experiment and consume the older form of wheat, Einkorn wheat, in very small amounts.  My old recipes I introduce Einkorn wheat in, will acquire the word Einkorn at the beginning of their name, for easy spotting by me in the archives, and to facilitate reader searches using the search box.  If you’re wanting to explore recipes with Einkorn flour, you will just need to type “einkorn” into the search box to pull up just those recipes to view.  🙂

I ate 4 of these dumplings (1/3 the batch) at dinner tonight in my chicken and dumplings and was quite satisfied.   So we could say this recipe should serve 3 adults.  But stats are provided below per dumpling to make it easier for you.  That means I got a mere 1 tsp. of Einkorn wheat flour in my digestive track.  Certainly not the 1/4 c. or so one would get in my Grandma’s dumplings, or in a whole slice of traditional flour-laden bakery bread, and most definitely also a lot less (and better flour,  I might add) than those low-carb tortillas low carbers are so quick to say proudly they eat regularly because they “only have 4 net carbs per tortilla”.

We all get to make our own food choices in life.  My choice is to experiment with Einkorn flour in tiny amounts < 1/4 c. total per entire recipe (usually much less).  I’m astounded at what a mere 1-2 T. brings to a recipe in both flavor and texture.  I don’t wish to justify that position on each and every recipe in which I use Einkorn flour and do not plan to do so.  If you’re not interested in those recipes, please just ignore the ones that begin with the word Einkorn and move on.  I’m not taking down any of the previous versions of those recipes, as I know many of my readers are gluten-free or choose not to eat even the tiniest amount of real wheat, even non-GMO wheat.  And that’s your choice.  It’s just not my choice.

It goes without saying this recipe is not suitable until the last and final grains rung of Phase 2 Atkins OWL.  These are suitable for Keto if you eat wheat and can fit the carbs into your daily limits, but clearly would not be acceptable for Primal-Paleo.  FYI I buy my Einkorn flour from Jovial Foods on-line.

INGREDIENTS:

3/4 ts. baking powder

1½ T. glucomannan powder

1½ T. oat fiber (do not use oat flour or oat bran)

1/8 tsp. salt

1 T. Einkorn Flour

¼ c. + 2 T. tap water

1 extra large egg, or 1 large egg, or 2 small-medium eggs, beaten

DIRECTIONS:   Beat the egg in a small bowl with a fork.  Add the water and beat until both are blended well together.  On a paper plate or in another bowl, measure out the dry ingredients.  Stir well.  Slowly sprinkle the dry ingredients into the wet, stirring with a fork or whisk.  Switching to a rubber spatula, stir and begin to fold the slowly thickening mixture over and over itself until it is a contiguous batter and eventually turns into a thick, almost dry dough.  I let mine sit by the stove 2-3 minutes.  Then, using a teaspoon, dip 3/4″-1″ dollops of the dough into your palm.  This step is important:  roll them slightly into a ball shape in your palms.  If you just drop them directly into the broth from the spoon without rolling, they tend to fall apart in the broth during cooking.  Or for gnocchi, using your hands, roll the dough into ropes on plastic wrap or parchment and cut into short lengths for gnocchi, if that’s how you want to use this dough.

Drop the dumplings/gnocchi into gently simmering broth or soup and cover.  Reduce heat to medium-low.  This is IMPORTANT, as you don’t want to “rough up” these delicate babies. From the time you cover the pot, set timer for exactly 10 minutes (only 8 minutes for small gnocchi).  I like to remove chicken, meat or large chunks of vegetables to a platter while the dumplings are simmering to allow ample room for the dumplings to rise and swell up. DO NOT LIFT THE LID or disturb the pot during this 10 minutes.  After 10 minutes, lift the lid and VOILA!!  They’re done!  They rise up incredibly during cooking but fall a bit after the lid is lifted.  You may want to thicken the stock depending on your personal preference.  I put 1-2 T. of water into the bowl I mixed them in and scraped the bits off the sides of the bowl with my rubber spatula for a bit of thickener and stirred it right into the broth.  Waste not want not. Worked just fine. 🙂

NUTRITIONAL INFO:    UPDATED:  Math correction in the stats that actually lowers net carbs!  Yaaaaay!  This recipe makes twelve 1½-2 dumplings, each dumpling contains approximately ½ carb!

10.33 calories

.74 g  fat

1.62 g  carbs, 1.10 g  fiber, .52 g  NET CARBS

1.00 g. protein

66 mg sodium

9.9 mg potassium

Einkorn Pie Crust

Click to enlarge

I’ve been low carbing for 7 years now and had come up with some very good recipes for pie early on in my weight loss journey.  But I stopped eating soy products and have cut out most wheat intake a year or so ago.  That pretty much eliminated most of those pie crust recipes. 😦  They are still up on my site here, but I’ve had to start trialing new recipes to find a good one that doesn’t use (or uses less of) those ingredients.  I’ve tried 4 or 5 now, but have not happy with any of them.  So I tried mixing the ingredients I’ve had the best luck with last night and BINGO!  I think I may have found my prize!  This balance of “flours” is going to be my go-to pastry recipe henceforth.  It should make cobblers, meat pies and single or double crust pies quite nicely!  I had no trouble rolling it out between parchment/plastic sheets and plan to try a double crust this week to see if getting the top crust on a pie works or ends up in a crumbled mess.

I’ve been experimenting with Einkorn flour for several months.  This is the ancient form of wheat that has not been genetically modified and that is supposed to be digested better than today’s hybrids wheat.  Therefore this recipe IS NOT GLUTEN FREE, but I’ve never had issues with gluten.   Yes, I’ve read Wheat Belly and yes, I understand the dietary and metabolic risks.  There are very few farms producing Einkorn wheat today.  I try never to use more than 2-4 tablespoons in a recipe in order to keep carbs as low as possible.

The addition of oat fiber brings even more “floury” flavor and better floury texture to baked goods.  So that is also a winner here.  Honestly, this is the very first crust I’ve made in ages that isn’t “short” and cookie-like!  That’s OK for cobblers, but not for pies in my opinion.  I like my crusts a little brittle and flaky.  Well I got brittle here, but not quite flaky.  If you had blindfolded me and had me do a taste/texture test on this one, I’d have said I was eating my pie crust of olden days, made with Pillsbury all-purpose flour.   🙂  This one is not only tasty, it holds up nicely to a moist filling overnight in the fridge (coconut cream, at least 🙂 ) .   It also boasts a very acceptable carb count (considering it has ¼ c. real flour in it)!  Check our the numbers below!

I order my Einkorn flour direct from Jovial Foods on-line.  I store the surplus in my freezer, as I do all my flours.  This recipe is not suitable until you reach the final grains level of Pre-Maintenance of Atkins or toward the end of you Ketogenic weight loss efforts.  This would not be suitable for Primal-Paleo followers.

INGREDIENTS:

1 c. blanched almond flour (I use Honeyvillegrains)

1 tsp. erythritol (this sweetener is optional)

¼ c. Einkorn flour, unsifted

¼ c. oat fiber (do not substitute)

¼ tsp. salt

4 T. butter, unsalted (if using salted, omit salt above)

4-5 T. ice water

DIRECTIONS:     Preheat oven to 350º.  this recipe is for a single crust pie.  Measure out the dry ingredients either into a bowl or your food processor. Stir/pulse to blend.  Add the butter and with a fork cut in or pulse the butter until the mixture resembles coarse cornmeal.  Slowly add the water, beginning with 3 T. and add 1 tsp. at a time as needed to form a ball of dough.  Stir with a fork or pulse until if will form a single ball of dough.  Only add as much as you need to form a thick ball of dough.  You don’t want the dough to be too wet.  Remove onto a sheet of parchment paper.  Press out a bit with your hand.  Place another sheet of parchment on top and roll out slightly larger than your pie plate.   Carefully remove the top parchment.  Invert the pie plate onto the dough, centering.   Now lift everything, parchment, crust and plate and invert.  The crust may begin to drop down into the pie plate on its own from gravity.  Carefully remove the parchment and help the crust settle down into the pan gently.  Press it down gently all around and on the bottom. Crimp the edge as you like.  Prick it on the sides and bottom with a fork.  Pop the pan into a preheated 350º oven for about 20-25 minutes, but check at 15.  I you will be filling with a filling you must bake again, you don’t want to over brown your bottom crust or it will burn during second cooking. If filling with a chilled filling, you want it browned to completion as pictured above.    Remove crust from oven when done and cool a bit before filling.

NUTRUTIONAL INFO:  Makes a single crust pie, 8 servings.  1/8 of the crust contains:

130 calories, 12.2 g  fat, 7.6 g  carbs, 4.1 g  fiber, 3.5 g  NET CARBS, 3.4 g  protein, 79 mg sodium

Beef Pie

Beef Pie

Beef Pie

I fell in love with Pork Pies in Britain.  So I thought I’d apply that approach to a beef pie.  So tonight I gave it a whirl as I wanted to try some Einkorn flour in my best pie crust, slightly tweaked.   I order my Einkorn flour direct from Jovial Foods. Yes, I’ve read the books and yes, I understand what eating modern wheat does to us metabolically.  This is ancient wheat that has not been genetically modified and I choose to do some moderate experimenting with it.  If you do not wish to eat it, use 1/4 c. more of the bake mix in your crust.  I often serve a light cream sauce atop my meat pies and it was delicious added to this one.  But I know that’s not traditional for British meat pies, so I didn’t picture it that way above. 🙂

The final dish was absolutely delicious!  I decided I wanted a 2-crust pie, and I’m glad I did.  The final dish was not to wet; not too dry……just the right moisture level.  It was also a good filling-to-crust ratio!  I could even slice it like a real pie!  My husband just loved this dish.   The carb count is a little higher than I like, but not bad really, considering there is ¼ c. real flour in it and it has both a bottom and top crust!  You could cut carbs by only doing crust on the top, but that wouldn’t be a traditional British meat pie then, would it?  😉

This recipe is not suitable until you reach the grains level at Pre-Maintenance or Maintenance in the Atkins program.  This recipe is probably too high in carbs for a Keto diet unless you are at or near goal weight.  It is not suitable for Primal-Paleo, but if you sub in a plan-suitable crust you could certainly eat this. 🙂

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DISCLAIMER: I do not get paid for this book promotion or 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

DOUBLE CRUST INGREDIENTS:

½ c. Jennifer Eloff’s Gluten Free Bake Mix

¼ c. Einkorn flour (or ¼ c. more of the bake mix above)

2/3 c. golden flax meal

2/3 c. oat fiber (I order from Honeyvillegrains.com)

¼ tsp. salt

4 T. cold butter

2 eggs, beaten

3 oz. heavy cream (¼ c. + 2 T.)

MEAT FILLING INGREDIENTS:

1 lb. lean ground beef (I used grass-fed)

2 oz. onion, chopped

1 c. carrots, diced

1 c. frozen green beans, chopped small

1 c. yellow squash, diced (1 small one)

¼ c. homemade mayonnaise

2/3 c. good beef gravy (I save any leftover after cooking roasts and freeze for such uses)

1 beaten egg

Dash each salt and pepper

DIRECTIONS:   Make the pie crust dough first.  Measure all the dry ingredients into a bowl. Stir to blend. Cut in the butter until it is well blended and the mixture resembles coarse cornmeal.  Beat the eggs with the cream and work it into the crumbly mixture with a fork until it is well-blended and forms a solid ball of dough.  Set the dough in your fridge to chill while you make the filling.

Preheat oven to 350º.  Remove the pie crust from the fridge and divide it into 2 portions, one slightly larger than the other.  Take the larger portion and set it on the bottom of the pie plate or baking dish (I used a spring form pan).  Press the dough evenly onto the bottom and up 1¼” up the sides of the pie plate or whatever dish/pan you are using.  Place remaining dough back into the fridge for further chilling. Pop the bottom crust into a preheated 350º oven and bake until half done and dry to the touch but not brown (about 15 minutes).

Prepare the filling while the bottom crust is baking.  For the filling, brown the ground beef in a skillet over medium-high heat, stirring and crumbling as it cooks.  When almost done, add the vegetables.  Cook, stirring often, until the vegetables are tender, but not mushy.  Turn the heat off and stir in the prepared beef gravy, the beaten egg, dash of salt and pepper and the homemade mayo (I used my seasoned Shawarma Mayo). Set the meat mixture aside.  The bottom crust should be done now.   Remove it from the oven.  Spoon the beef filling carefully into the bottom crust.  Set aside.

Now place the remaining chilled ball of dough onto a sheet of plastic wrap on your counter.  Place a  second sheet of plastic wrap on top, press down with your hand a bit.  With a rolling pin, roll the crust slightly larger than your pie plate or baking dish.  It will be about 3/16″ thick. Remove the top piece of plastic.  You’re going to pick up and let the pastry fold downward onto itself by pick it up, plastic and all, holding it at an imaginary mid-point line, allowing it to fold downwards, plastic touching plastic.  Lay the folded crust side onto the top of the pan, lining up the fold with the mid-point of the pie plate.  Then gently unfold the other half and peel off the plastic wrap gently.   Press down the top crust onto the bottom crust to try and seal it a bit to avoid juices oozing out during baking.  If your top crust breaks apart a bit (mine did a bit), just press the portions together with a moistened finger as necessary.  Set the pan on a cookie sheet pan (to catch any that bubbles-over) and pop it into a hot 350º oven and bake for about 35-40 minutes or until browned nicely.  I served this with a tossed green salad topped with a raspberry vinaigrette.

NUTRITIONAL INFO:   Makes 8 servings, each contains:

424 calories

36 g  fat

20.42 g  carbs, 12.22 g  fiber, 8.2 g  NET CARBS

22.6 g  protein

219 mg sodium

Braised Beef Oxtails with Einkorn Dumplings

Braised Oxtails & Dumplings

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Oxtail is a cut of beef that is usually used in soups, but it braises nicely, too.  The above dish was made with grass-fed oxtail.  I added a recipe of my Dumplings with a little parsley added.  The final dish was incredibly delicious!  The stock was very rich and didn’t even require any thickening!  This was absolutely delicious!  I’m not sure I’ve ever eaten oxtail any way but in soups before and will definitely fix them this way again!

I used my pressure cooker to speed up the cooking and tenderizing of this meat that tends to be a bit tough.  But you can slow cook them in any stew pot with success.  This dish is not suitable for Atkins Induction unless you omit the red wine.  It is OK for all other phases.

Very little of the flour clings to the meat during dredging and ends up in the stock during cooking  (I started out with 1 c. total and measured what was left in the bag and had virtually 1 c. left!).  Therefore I only calculated 1 T. of each dry “flour” in the nutritional tallies below, but I am absolutely certain even less (more like 1 tsp. each) is actually consumed. 🙂

INGREDIENTS:

1½ lb. bone-in beef oxtails (I used grass-fed)

2 T. olive oil

½ c. oat fiber

½ c. Einkorn flour (I order from Jovial) or oat flour

2 oz. onion, sliced or chopped

Water to cover meat

¼ c. red wine (any dry red will do) [omit for Induction]

1/16 tsp. thyme

Dash each salt and black pepper

1 recipe my Dumplings

¼ c. parsley, chopped (for dumplings)

DIRECTIONS:  Mix the flour and oat fiber in a small paper bag.  Add the oxtail pieces, close and shake to dredged the meat uniformly with the coating.  Heat the oil in your stew pot or pressure cooker over high heat.  Add dredged pieces of meat and brown well on all sides.  The browning is what gives your stock a rich, dark brown color so do not under brown it.  Cover meat with water.  Add the onion, thyme, salt and pepper.  Bring to a boil (or pressure point) and then lower heat and cook under pressure for 30 minutes.  If you don’t own a pressure cooker, simmer on low heat for about 1 hour or until meat is tender.  Add more water when the meat is done if a lot has cooked away.  You need at lease 2″ of stock to cook your dumplings in.  Lift the meat out onto a serving dish and pop into a warm oven while you make the dumplings.

Make the dumplings by that recipe’s directions, adding the chopped parsley to the dry ingredients. Form 12 ball-shaped dumplings using either your palms to roll or use 2 spoons to form dumplings.  In GENTLY simmering broth, carefully drop the dumplings. Cover the pot and simmer over low heat for 10 minutes.  Lift lid and dip the dumplings onto the meat and gently pour the stock over all.  Serve at once.  I served mine with steamed broccoli.  Be sure to note the fantastic nutritional info for this meal:

NUTRITIONAL INFO:   Makes 4 servings (3 dumplings per serving).  Each serving contains:

549 calories

32.6 g  fat

8.45 g  carbs, 5.55 g  fiber, 2.9 g NET CARBS

55 g  protein

606 mg sodium

520 mg potassium

35% RDA Vitamin B6, 174% B12, 7% C, 7% E, 30% copper, 84% iron, 14% magnesium, 6% manganese, 33% niacin, 58% phosphorous, 82% selenium, 14% thiamin, 222% zinc

Einkorn Fluffy Biscuits

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Einkorn Fluffy Biscuits

I am beginning to experiment with Einkorn flour. There is much info on the web about this ancient form of wheat if you Google: http://www.jovialfoods.com/nutrition.html For the wheat naysayers about to attack, yes, I have read Wheat Belly by Dr. Wm. Davis, and yes, I know about the metabolic response to gliadin.  But I don’t think all wheat is “evil” to the degree that I’m not willing to consume it at all.  We all get to pick our own vices.  Einkorn wheat is the non-hybridized, non-genetically modified wheat Dr. Davis speaks of in his book.  So I personally plan to begin experimenting with Einkorn flour on a very small scale… in BREAD recipes only.  I will begin kitchen testing this product, never exceeding 2T. per full recipe,  which will actually translate into a very small amount occurring in each slice or serving. 

In all honesty, after 4+ years of baking low-carb breads with all the various alternate flours, I’m just not very happy with any of them, nor is my husband.  Yes, I’ve come up with some very good bread recipes.  I had hopes for the very low-carb lupin flour I discovered not long ago.  But I have discovered I am highly allergic to it, so that one is out of the picture for this girlie.  So I have to be very honest here, NONE of my very best bread recipes are as good as “the real thing”.    I’d be lying if I said otherwise.  It is for this reason I am going to begin experimenting with Einkorn wheat flour in combination with typical low-carb alternate flours and see where that leads.  I order my Einkorn flour from Jovial Foods:  http://www.jovialfoods.com/products/einkorn-flour.html . They carry the whole grains as well, and I may eventually order some of that and try sprouting them for a sprouted bread.  But I’m getting ahead of myself.  First, I have to see how my body reacts to small amounts of this flour.

If you prefer a biscuit that has no wheat flour at all in it, then do check out my Peggy’s Fluffy Biscuits.  They’re delicious and really live up to their name!

The experiment this morning rendered a biscuit flavor that was spot on!  Even my husband loved these (he ate three!).  No crumbling!  No dry mouth feel!  I’m so pleased!  As I begin testing this flour I will post the new version on site with the same recipe name, but with the word “Einkorn” at the beginning of the name (as above).  I will also leave the old version of the recipes up on my site, as each will have their target audience.  This should make it easy to find the specific recipe version.

If you prefer not to use the 2T. Einkorn flour in the recipe, you have two options:  you can just use 2T. more whey protein powder……..but that results in less fiber so the net carb count actually goes UP if you do (depending on your brand of whey protein); or you can use my Fluffy Biscuit recipe that has no wheat flour.  I had to rerun the numbers 3 times to verify that to be the case.  This recipe is not suitable until Atkins Phase 2 OWL and is suitable for Ketogenic diets.  It is not acceptable for Primal-Paleo followers.

UPDATE NOTE:  These warmed up very nicely in a low oven at 300º.  They were just as good as the morning I made them, which is unusual for low-carb biscuits!

INGREDIENTS:

4 oz. cream cheese, softened

2 eggs, beaten

1 T. Parmesan cheese

1 c. Monterey Jack cheese, shredded

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

¼ c. plain whey protein powder (I use NOW brand)

2 T. Einkorn Wheat Flour [or 2 T. more whey protein powder, if you prefer]

½ tsp. baking powder

½ tsp. baking soda

¼ tsp. salt

DIRECTIONS:  Preheat oven to 350º.  Oil your pan (I used a silicone muffin pan).  If making drop biscuits, oil or line a sheet pan with parchment or silicone sheet.   Soften the cream cheese in a medium bowl.  Add in the 2 eggs (I only had 1 left in the house today and had to sub in a chia gel “egg” for my second egg) and the cheeses.  Stir well to blend.  Measure the dry ingredients on top of the wet ingredients and beat/fold until well-mixed.  Spoon or drop into 9 equal biscuits.  Bake for about 13-14 minutes or until firm to the touch in the center and beginning to lightly browned.  Cool a couple minutes, carefully remove from pan and serve at once with your favorite preserves and butter.

NUTRITIONAL INFO:    Makes 9 biscuits, each contains:

148 calories

11.7 g  fat

4.13 g  carbs, 2.72 g  fiber, 1.41 g  NET CARBS  (if you sub in 2T. more WPI for the Einkorn flour, 3.06 Carbs, 1.10 fiber, 1.96 Net carbs)

10.35 g  protein

279 mg sodium

430 mg potassium