Pour the mixture into a loaf pan you"ve sprayed well with nonstick cooking spray-my loaf pan is large, 5 9 inches (13 23 cm). Bake for about 50 minutes or until a toothpick inserted into the center comes out clean. Turn the bread out onto a wire rack for cooling.
Yield: About 16 slices About 16 slices Each with 14 g protein; 5 g carbohydrate; 2 g dietary fiber-for a usable carb count of just 3 g a slice. Carb count does not include polyols in the sugar-free imitation honey.
*To make your own pumpkin seed meal, buy raw sh.e.l.led pumpkin seeds, which are sometimes called pepitas (not the salted pumpkin seeds in the sh.e.l.l sold as snacks). Grind them in your food processer with the S-blade until they reach a cornmeal consistency.
Heart-y Bread This is so named because both rice bran and flax are known to lower cholesterol. Want more good news? This bread tastes as good as it is good for you.
1 cup plus 2 tablespoons (270 ml) water [image]cup (30 g) rice bran [image]cup (20 g) flaxseed meal 1 cup (100 g) vital wheat gluten [image]cup (40 g) vanilla whey protein powder 2 teaspoons blackstrap mola.s.ses 1 teaspoon salt 1 tablespoon (15 ml) oil 2 teaspoons yeast Put the ingredients in your bread machine in the order given and run the machine. When finished, promptly remove the loaf from the machine and bread case to cool.
Yield: 11 slices 11 slices Each with 6.7 grams of carbohydrates and 2.6 grams of fiber, for a total of 4.1 grams of usable carbs and 19 grams of protein.
Dinner Rolls These have a more elastic texture than carb-y dinner rolls; it comes from the high protein content. (They"re so high in protein, you could have a leftover roll in the morning and call it breakfast.) But they come out wonderfully crusty and have a good yeasty flavor. We had them for a holiday meal, and everyone liked them, texture and all.
5 ounces (155 ml) water 3 tablespoons (25 g) instant dry milk cup (75 g) wheat gluten cup (75 g) wheat protein isolate cup (60 g) oat flour 2 tablespoons (28 g) b.u.t.ter teaspoon salt 2 teaspoons active baker"s yeast (one packet) Put everything in your bread machine in the order specified with your unit. Put the dough through two knead-and-rise cycles. Remove from the machine.
Spray a 12-cup m.u.f.fin tin with nonstick cooking spray.
Nip off bits of dough and roll them into b.a.l.l.s about 1 inch (2.5 cm) in diameter. Place three dough b.a.l.l.s in a cloverleaf configuration in each m.u.f.fin tin.
The dough will be extremely elastic! Don"t worry about trying to make each ball completely smooth.
Let rolls rise for 60 to 90 minutes in a warm place. Preheat oven to 350F (180C, or gas mark 4) and bake rolls for 10 to 15 minutes or until golden. Serve with plenty of b.u.t.ter!
Yield: 12 rolls 12 rolls Each with 26 g protein; 8 g carbohydrate; 1 g dietary fiber; 7 g usable carbs. a.n.a.lysis does not include b.u.t.ter.
b.u.t.termilk Drop Biscuits You wouldn"t believe how much trouble I had coming up with a decent low-carb biscuit! Everything I made either ran all over the baking sheet or was unpleasantly heavy. And I couldn"t get a dough that could be rolled out and cut without sticking! Finally, I hit on the idea of drop biscuits baked in a m.u.f.fin tin, and sure enough, it worked out great.
1 cup (125 g) almond meal cup (125 g) rice protein cup (25 g) gluten 2 tablespoons (28 g) b.u.t.ter 2 tablespoons (30 ml) coconut oil teaspoon salt 2 teaspoons baking powder teaspoon soda cup (180 ml) b.u.t.termilk Preheat oven to 475F (240C, or gas mark 9)-the oven must be up to temperature before you add the b.u.t.termilk to the dry ingredients, so do this first!
Put everything but the b.u.t.termilk into your food processor with the S-blade in place. Pulse the food processor to cut in the b.u.t.ter-you want it evenly distributed in the dry ingredients. Dump this mixture, which should have a mealy texture, into a mixing bowl.
Spray a 12-cup m.u.f.fin tin with nonstick cooking spray. Don"t use paper m.u.f.fin cups; you want the browning you"ll get from direct contact with the hot metal.
Check to make sure your oven is up to temperature-if it isn"t, have a quick cup of tea until it"s hot. Now measure the b.u.t.termilk, pour it into your dry ingredients, and stir it in with a few swift strokes-don"t overmix; you just want to make sure everything"s evenly damp. This will make a soft dough. Spoon it into your prepared m.u.f.fin tin, smoothing the tops with the back of the spoon. Put in the oven immediately and bake for 10 to 12 minutes or until golden on top. Serve hot with b.u.t.ter, and if you like, low-sugar preserves or sugar-free imitation honey.
Yield: 12 biscuits 12 biscuits Each with 14 g protein; 4 g carbohydrate; 1 g dietary fiber, 3 g usable carbs. a.n.a.lysis does not incude toppings.
English m.u.f.fins Yes, you can make your own low-carb English m.u.f.fins. The yogurt is what gives them that characteristic, mildly sour taste.
cup (120 ml) warm water cup (115 g) yogurt 1 teaspoon salt [image]cup (70 g) vital wheat gluten cup (45 g) psyllium husks 2 tablespoons (14 g) raw wheat germ cup (25 g) wheat bran cup (60 h) oat flour cup (65 g) vanilla whey protein powder 1 teaspoons yeast Put the ingredients in your bread machine in the order given and run until the end of the "rise" cycle. Remove the dough from the machine.
Using just enough oat flour on your work surface to keep the dough from sticking, pat the dough out so it"s inch (1.3 cm) thick.
Using a tin can with both ends removed as a cutter (a tuna can works well), cut rounds from the dough. Cover them with a clean cloth, set them aside in a warm place, and let them rise for about 1 hour or until they"ve doubled in bulk.
Heat a heavy skillet or griddle over medium-low heat. Scatter the surface lightly with wheat germ to prevent sticking and place as many m.u.f.fins in the skillet as will fit easily. Let the m.u.f.fins cook for about 6 minutes per side or until they"re browned. Eat these just like you would regular English m.u.f.fins-split them, toast them, and b.u.t.ter them.
Yield: About 6 m.u.f.fins, or 12 servings About 6 m.u.f.fins, or 12 servings Each with 13 grams of carbohydrates and 6.5 grams of fiber, for a total of 6.5 grams of usable carbs and 14 grams of protein. a.n.a.lysis does not include b.u.t.ter.
French Toast Make this for breakfast some lazy weekend morning, and the family will think you"re cheating on your diet!
4 eggs cup (120 ml) heavy cream cup (120 ml) water 1 teaspoon vanilla extract (optional) 6 slices low-carb bread of your choice (White, "whole wheat," cinnamon raisin, and oatmeal mola.s.ses are all good choices.
b.u.t.ter Beat together the eggs, heavy cream, water, and vanilla extract (if using) and place the mixture in a shallow dish, such as a pie plate.
Soak the slices of bread in the mixture until they"re well saturated; you"ll have to do them one or two at a time. Let each slice soak for at least 5 minutes, turning once.
Fry each soaked piece of bread in plenty of b.u.t.ter over medium heat in a heavy skillet or griddle. Brown well on each side.
Serve with sugar-free syrup, cinnamon and Splenda, or sugar-free preserves, as you choose.
Yield: 6 servings 6 servings The carb count will vary with the type of bread you use, but the egg and cream add only 2 grams of carbs, no fiber, and 4 grams of protein per slice. a.n.a.lysis does not include toppings.
Kim"s Dutch Baby A Dutch Baby is a big, puffy, eggy, baked pancake, and my sister Kim adores them, so I came up with this recipe for her. It"s great for Sunday brunch.
2 tablespoons (28 g) b.u.t.ter [image]cup (37 g) low-carb bake mix [image]cup (40 g) rice protein powder cup (6 g) Splenda teaspoon salt teaspoon cinnamon 4 eggs 1 cup (240 ml) half-and-half 2 teaspoons canola or other vegetable oil 1 teaspoon vanilla extract Preheat the oven to 425F (220C, or gas mark 7). It is essential that the oven be up to temperature before putting your Dutch Baby in, so don"t combine the wet and dry ingredients until the oven is ready.
Spray a large, cast-iron skillet or a 10-inch (25-cm) pie pan with nonstick cooking spray and melt the b.u.t.ter in the bottom. Set aside.
In a bowl, combine the bake mix, protein powder, Splenda, salt, and cinnamon.
In a separate bowl, beat together the eggs, half-and-half, oil, and vanilla extract and whisk it vigorously for a couple of minutes. (Beating air into it will make the Dutch Baby puff more.) Beat in the dry ingredients just until well mixed and then pour the batter into the prepared pan.
Bake for 20 minutes; reduce the temperature to 350F (180C, or gas mark 4), and bake for another 3 to 5 minutes.
Yield: 2 big servings or 4 small ones (if you serve 4, you"ll want some sausage or something along with it, I think). 2 big servings or 4 small ones (if you serve 4, you"ll want some sausage or something along with it, I think).
Depending on the brand of low-carb bake mix and protein powder you use, figure 20 to 25 grams of carbohydrates in the whole Dutch Baby and 3 to 4 grams of fiber. Two servings would each have about 10 grams of usable carbs and about 38 grams of protein.
Your Dutch Baby will come out gloriously puffed, but it will quickly sink in the middle. That"s okay- it"s supposed to. It will be crunchy around the edges and soft in the middle. The traditional accompaniment for a Dutch Baby is a sprinkle of lemon juice and confectioner"s sugar, but lemon and Splenda works great. You could also try cinnamon and Splenda, plain Splenda, some thawed frozen berries, or sugar-free jam or jelly. They"re all Yummy!
"Whole Wheat" b.u.t.termilk Pancakes cup (60 g) almond meal cup (65 g) vanilla whey protein powder cup (25 g) gluten 2 tablespoons (15 g) wheat germ 1 tablespoon (7 g) wheat bran 1 teaspoon baking powder teaspoon baking soda 1 cup (240 ml) b.u.t.termilk 1 egg 2 tablespoons (28 g) b.u.t.ter, melted In a mixing bowl, combine the almond meal and the next 6 ingredients (through baking soda). Stir together so everything is evenly distributed.
In a 2-cup (475 ml) gla.s.s measure, combine the b.u.t.termilk, egg, and melted b.u.t.ter; stir together.
Take a moment to set your big skillet or griddle over medium heat so it"s ready when you are.
Now, pour the wet ingredients into the dry ingredients and stir together with a few swift strokes of your whisk.
When your skillet is hot enough that a single drop of water sizzles and dances around when dripped on the surface, you"re ready to cook. If your skillet doesn"t have a good nonstick surface, spray it with nonstick cooking spray. (Turn off the heat first or remove the skillet from the burner and turn away from the flame-that spray is flammable!) Now you"re ready to fry your pancakes-I like to use 2 tablespoons (30 ml) of batter per pancake. Fry the first side until the bubbles around the edges leave little holes when they break and then flip and cook the other side. Repeat until all the batter is used up!
Serve with b.u.t.ter and your choice of low-sugar preserves, cinnamon and Splenda, or sugar-free syrup-and don"t think you"re limited to maple-flavored pancake syrup! Consider using your favorite sugar-free coffee-flavoring syrup.
Yield: 5 servings (about 15 pancakes total) 5 servings (about 15 pancakes total) Each with 23 g protein; 7 g carbohydrate; 2 g dietary fiber; 5 g usable carbs. a.n.a.lysis does not include toppings.
Perfect Protein Pancakes These taste just like mom used to make-you"d never guess they were low carb.
2 eggs cup (125 g) ricotta cheese cup (30 g) vanilla whey protein powder teaspoon baking powder [image]teaspoon salt Spray a heavy skillet or griddle with nonstick cooking spray and place it over medium heat.
In a mixing bowl, whisk together the eggs and ricotta until quite smooth. Whisk in the whey protein powder, baking powder, and salt, only mixing until well combined.
Drop batter onto the skillet or griddle by the tablespoonful. When the bubbles on the surface of the pancakes are breaking and staying broken, flip them and cook the other side.
Serve with b.u.t.ter and sugar-free syrup, sugar-free jelly, Splenda and cinnamon, or a few mashed berries sweetened with Splenda.
Yield: 14 "silver dollar" pancakes 14 "silver dollar" pancakes Each with about 0.6 grams of carbohydrates, no fiber, and 2.5 grams of protein. a.n.a.lysis does not include toppings.
I"d call five of these tiny pancakes a "serving," so double or triple your batches accordingly. Even better, make extras to freeze, and you can warm them up in the toaster oven for a healthy breakfast on a hurried morning.
Oat Bran Pancakes I like these for their grainy-cinnamony flavor. I eat them with b.u.t.ter and a little cinnamon and Splenda.
cup (50 g) oat bran 1 cup (130 g) vanilla whey protein powder 1 cups (155 g) almond meal cup (6 g) Splenda 1 teaspoon baking powder teaspoon baking soda [image]teaspoon salt teaspoon cinnamon 2 cups (480 ml) b.u.t.termilk 2 eggs In a medium-size mixing bowl, combine the oat bran and the next 7 ingredients (through cinnamon) and stir to distribute evenly. Measure the b.u.t.termilk in a gla.s.s measuring cup and break the eggs into it. Whisk the two together. Dump the b.u.t.termilk-and-egg mixture into the dry ingredients. Mix with a few quick strokes of the whisk, just enough to make sure all the dry ingredients are incorporated.
Heat a heavy skillet or griddle over a medium-high flame until a single drop of water skitters around when dripped on the surface. Using a pot holder, remove from the heat just long enough to spray with nonstick cooking spray and then return to the heat (the spray is flammable, so you don"t want to be spraying it at a hot burner!).
Pour about 2 to 3 tablespoons (30 to 45 ml) of batter at a time onto the hot griddle. Cook until the bubbles around the edges start to break and leave little holes and then flip and cook the other side.
Serve with b.u.t.ter and your choice of sugar-free pancake syrup, sugar-free jelly or preserves, or cinnamon and Splenda.
Yield: 8 servings 8 servings Each with 32 g protein; 12 g carbohydrate; 3 g dietary fiber; 9 g usable carbs. a.n.a.lysis does not include toppings.
Zucchini Pancakes I know the name sounds strange, but if you like zucchini bread you should really try Vicki Cash"s pancakes.
3 eggs (or 2 eggs and 2 egg whites) 2 tablespoons (30 ml) half-and-half cup (60 ml) canola oil [image]cup (75 g) low-carb bake mix 1 teaspoon cinnamon teaspoon salt teaspoon nutmeg 1 small zucchini, shredded (1 to 1 cups [125 to 190 g]) Mix the eggs, half-and-half, canola oil, bake mix, cinnamon, salt, and nutmeg together until no longer lumpy. Mix in the zucchini and let the batter sit for 5 minutes.
While the batter sits, spray a nonstick griddle or skillet with canola cooking spray and place it over medium-high heat.
Pour the batter onto the griddle about cup (60 ml) at a time. Flip the pancakes when their edges are slightly brown and cook thoroughly on both sides. Serve with b.u.t.ter or pureed berries or peaches.
Yield: 3 servings 3 servings The carb count will vary with the brand of low-carb bake mix you use, but figure about 5 grams of usable carbs and about 20 grams of protein. a.n.a.lysis does not include toppings.
Almond Pancake and Waffle Mix This makes nice, tender pancakes and waffles that have a nutty taste and a texture similar to cornmeal pancakes and waffles.
2 cups (250 g) almond meal cup (50 g) oat bran cup (65 g) vanilla whey protein powder cup (65 g) rice protein powder 2 tablespoons (14 g) wheat bran 2 tablespoons (14 g) raw wheat germ 2 tablespoons (14 g) vital wheat gluten 2 teaspoons (12 g) baking powder 1 teaspoons salt a.s.semble all the ingredients in a food processor with the S-blade in place. Run the processor for a minute or so, stopping once or twice to shake it so everything is well combined.
Store the mix in an airtight container in the refrigerator.
Yield: Makes about 4 servings of 1 cup (120 g) Makes about 4 servings of 1 cup (120 g) Each with 33 grams of carbohydrates and 3 grams of fiber, for a total of 30 grams of usable carbs and 36 grams of protein.
Pancakes from Almond Mix I like to eat these topped with sugar-free grape jelly, but you could also serve them with sugar-free syrup, sugar-free jam, thawed sugar-free frozen fruit, or Splenda and cinnamon.
2 cups (240 g) Almond Pancake and Waffle Mix (page 125) 2 eggs 1 cup (240 ml) water 1 tablespoon (15 ml) canola, peanut, or sunflower oil Spray a skillet or griddle with nonstick cooking spray and set it over medium heat.
Mix all the ingredients with a whisk and drop the batter by the tablespoonful onto the griddle or skillet. Cook as you would regular pancakes, turning to brown lightly on each side. Stir the batter between batches to prevent it from settling.
Yield: About 16 pancakes About 16 pancakes Each with 4 grams of carbohydrates, a trace of fiber, and 6 grams of protein.
For a little added flavor, melt a little b.u.t.ter on the griddle or skillet before you cook the batter.
Waffles from Almond Mix These remind me a lot of cornmeal waffles, and they"re really good with bacon on the side.
1 cup (120 g) Almond Pancake and Waffle Mix(page 125) 1 teaspoon Splenda cup (120 ml) half-and-half 1 egg cup (60 ml) oil Preheat a waffle iron.
In a mixing bowl, stir together the mix and Splenda.
In a separate bowl, stir together the half-and-half, egg, and oil and pour the mixture into the dry ingredients. Stir only until everything is wet, and there are no big lumps of dry mix.
Bake in the waffle iron according to the machine"s directions. Serve with b.u.t.ter and sugar-free syrup, cinnamon and Splenda, sugar-free jam or jelly, or another low-carb topping of your choice.
Yield: In my waffle iron, this makes 6 servings. In my waffle iron, this makes 6 servings.
Each with 5 grams of carbohydrates, a trace of fiber, and 6 grams of protein. a.n.a.lysis does not include toppings.
Crunchy Protein Waffles cup (50 g) raw wheat germ 1 cup (80 g) soy powder cup (65 g) vanilla whey protein powder teaspoon salt 1 tablespoon (6 g) Splenda cup (60 g) sesame seeds 3 eggs cup (180 ml) heavy cream cup (120 ml) water 4 to 6 tablespoons (60 to 90 ml) oil or melted b.u.t.ter Preheat a waffle iron.
Combine the wheat germ, soy powder, whey protein powder, salt, Splenda, and sesame seeds in a large bowl.
Separate the eggs, reserving the yolks. Whip the whites until they"re stiff and set aside.
Whisk the cream, water, and oil together with the egg yolks and pour them into the dry ingredients. Mix well and gently fold in the egg whites.
Use a cup to pour the batter onto your waffle iron and bake until waffles are golden brown and crispy. Serve with b.u.t.ter and sugar-free syrup, sugar-free jam or jelly, cinnamon and Splenda, or-my favorite-thawed, frozen strawberries and whipped cream.
Yield: This depends on the size of your waffle iron; mine makes rectangular waffles, and I get about 10 servings. This depends on the size of your waffle iron; mine makes rectangular waffles, and I get about 10 servings.
Each with 8 grams of carbohydrates and 2 grams of fiber, for a total of 6 grams of usable carbs and 10 grams of protein. a.n.a.lysis does not include toppings.
Gingerbread Waffles Really make Sunday breakfast something special! Double or triple this recipe, and you"ll have extra waffles to freeze and reheat on busy mornings. Tip-they"ll be a lot crispier and tastier if you reheat them in the toaster than if you microwave them.
1 cup (125 g) almond meal 1 cup (120 g) vanilla whey protein powder teaspoon salt cup (6 g) Splenda 1 tablespoon (14 g) baking powder 2 teaspoons ground ginger 1 cups (360 ml) Carb Countdown dairy beverage or cup (180 ml) heavy cream and cup (180 ml) water 2 eggs 4 tablespoons (60 g) b.u.t.ter, melted Preheat waffle iron.
Combine almond meal, protein powder, salt, Splenda, baking powder, and ginger. In a gla.s.s measuring cup, whisk together the Carb Countdown or cream and water and the eggs and then stir the b.u.t.ter into them. Pour this into the dry ingredients with a few quick strokes.
Ladle the batter into the waffle iron and bake until done-my waffle iron has a light that goes out when the waffle is ready, but follow the instructions for your unit.
Serve with whipped cream.
Yield: 6 servings 6 servings Each with 35 g protein; 9 g carbohydrate; 3 g dietary fiber, 6 g usable carbs. a.n.a.lysis does not include whipped cream.
Exceedingly Crisp Waffles You have to separate eggs and all, but these waffles are worth it!
cup (60 g) almond meal [image]cup (40 g) vanilla whey protein powder cup (30 g) oat flour teaspoon baking powder 1 tablespoon (1.5 g) Splenda teaspoon baking soda cup (180 ml) b.u.t.termilk cup (60 ml) Carb Countdown dairy beverage or half-and-half 6 tablespoons (90 ml) canola oil 1 egg In one mixing bowl, combine the almond meal, protein powder, oat flour, baking powder, Splenda, and baking soda. Stir the dry ingredients together.
Measure the b.u.t.termilk and Carb Countdown dairy beverage into a gla.s.s measuring cup. Add the canola oil.
Now"s the time to plug in your waffle iron and get it heating; you want it to be ready as soon as your batter is!
Separate that egg, making sure you don"t get even a tiny speck of yolk in the white. Add the yolk to the liquid ingredients. Put the white in a small, deep bowl and beat until stiff. Set aside.