Whisk all the liquid ingredients together and pour them into the dry ingredients. Mix everything quickly with a few quick strokes of your whisk. Mix only enough to be sure all the dry ingredients are moistened.
Add about[image] of the beaten egg white to the batter and fold in gently using a rubber sc.r.a.per. Then fold in the rest of the egg white. of the beaten egg white to the batter and fold in gently using a rubber sc.r.a.per. Then fold in the rest of the egg white.
Bake immediately according to the directions that come with your waffle iron.
Serve with b.u.t.ter and sugar-free pancake syrup, cinnamon and Splenda, or low-sugar preserves.
Yield: How many waffles you get will depend on the size of your waffle iron; I got 6. How many waffles you get will depend on the size of your waffle iron; I got 6.
Each with 15 g protein; 9 g carbohydrate; 2 g dietary fiber, 7 g usable carbs. a.n.a.lysis does not include toppings.
b.u.t.termilk Bran m.u.f.fins These m.u.f.fins are tender, moist, sweet, and perfumed with cinnamon. And using the GO-Diet"s figure of 4 grams of carbohydrates per cup of b.u.t.termilk, these are a bad deal, carbohydrates-wise.
[image]cup wheat bran cup plus 2 tablespoons (105 g) vanilla whey protein powder 2 tablespoons (13 g) vital wheat gluten teaspoon salt 1 teaspoon baking soda cup (6 g) Splenda teaspoon cinnamon cup (60 g) chopped walnuts or pecans (optional) 1 cup (240 ml) b.u.t.termilk 1 egg 3 tablespoons (45 ml) oil 1 tablespoon (15 ml) blackstrap mola.s.ses Preheat the oven to 350F (180C, or gas mark 4).
In a mixing bowl, combine the wheat bran, protein powder, wheat gluten, salt, baking soda, Splenda, cinnamon, and nuts and stir until well combined.
In a measuring cup, stir together the b.u.t.termilk, egg, oil, and mola.s.ses.
Spray 10 cups of a m.u.f.fin tin well with nonstick cooking spray.
Give the wet ingredients one last stir and pour them into the dry ingredients. With a spoon, stir just long enough to moisten all the dry ingredients. Do not over-mix! The batter should look rough, and a few lumps are fine.
Spoon the batter into the prepared m.u.f.fin cups, dividing the mixture evenly (the m.u.f.fin cups should be about 2/3 full).
Bake for 20 to 25 minutes and then turn the m.u.f.fins out of the m.u.f.fin cups onto a wire rack to cool.
Yield: 10 m.u.f.fins 10 m.u.f.fins Each with 13.5 carbohydrates and 6 grams of fiber, for a total of 7.5 grams of usable carbs and 9 grams of protein.
Sour Cream, Lemon, and Poppy Seed m.u.f.fins 1 cup (125 g) almond meal 1 cup (130 g) vanilla whey protein powder 1 teaspoons baking powder teaspoon salt [image]cup (8 g) Splenda 1 teaspoon baking soda 2 tablespoons (18 g) poppy seeds 1 cup (230 g) sour cream 2 eggs 2 tablespoons (30 ml) water 2 teaspoons lemon extract Grated rind of 1 lemon Preheat the oven to 400F (200C, or gas mark 6).
In a mixing bowl, combine the almond meal, protein powder, baking powder, salt, Splenda, baking soda, and poppy seeds and stir until well combined.
In a separate bowl, combine the sour cream, eggs, water, lemon extract, and lemon rind and whisk together well.
When your oven is up to temperature, spray 16 m.u.f.fin cups well with nonstick cooking spray. (You can use paper liners, if you prefer.) Pour the sour cream mixture into the dry ingredients and stir together with just a few strokes-just enough to make the mixture evenly moist. Do not over-mix.
Spoon the batter evenly into m.u.f.fin cups and bake for 20 minutes.
Yield: Makes 16 m.u.f.fins Makes 16 m.u.f.fins Each with 5.25 grams of carbohydrates and 1 gram of fiber, for a total of 4.25 grams of usable carbs and 7.75 grams of protein.
Cranberry Nut m.u.f.fins I tried Cranberry Nut Bread, and it was a failure- all the cranberries rose, so the top of the bread was soggy. But m.u.f.fins worked out fine!
cup (60 g) pecans cup (50 g) cranberries cup plus 2 tablespoons (110 g) almond meal cup (90 g) vanilla whey protein powder 2 tablespoons (30 g) gluten 2 tablespoons (30 g) polyol cup (6 g) Splenda 2 teaspoons baking powder 2 eggs cup (180 ml) Carb Countdown dairy beverage 3 tablespoons (42 g) b.u.t.ter, melted teaspoon orange extract Preheat your oven to 400F (200C, or gas mark 6). Spray a 12-cup m.u.f.fin tin with nonstick cooking spray or line it with paper m.u.f.fin cups if you prefer.
Chop your pecans, then your cranberries-I do them by pulsing the S-blade of my food processor, and if you do them in this order, you won"t have pecans sticking to the moisture left behind by the cranberries. Set aside.
In a mixing bowl, combine the almond meal and the next 5 ingredients (through baking powder). Stir together to make sure everything is distributed evenly.
Whisk together the eggs, Carb Countdown dairy beverage, melted b.u.t.ter, and orange extract.
Make sure your oven is up to temperature before you add the wet ingredients to the dry ingredients. When it is, pour the wet ingredients into the dry ingredients and stir the two together with a few swift strokes of your whisk or a spoon. Do not overmix! A few lumps are fine. Now add the pecans and cranberries and stir just enough to incorporate into the batter. Spoon the batter into the prepared m.u.f.fin tin and bake for 20 minutes. Remove the m.u.f.fins from the pan to a wire rack to cool.
Yield: 12 m.u.f.fins 12 m.u.f.fins Each with 18 g protein; 5 g carbohydrate; 2 g dietary fiber; 3 g usable carb. Carb count does not include polyol sweetener.
Pumpkin m.u.f.fins Just as with the Cranberry Nut m.u.f.fins, these m.u.f.fins happened because I couldn"t get pumpkin bread to work out!
[image]cup (50 g) almond meal cup (25 g) gluten cup (30 g) vanilla whey protein powder teaspoon salt cup (6 g) Splenda 1 teaspoon baking powder teaspoon ground cinnamon teaspoon ground nutmeg cup (120 g) canned pumpkin 1 egg 2 tablespoons (28 g) b.u.t.ter, melted teaspoon orange extract [image]cup (80 ml) Carb Countdown dairy beverage cup (60 g) chopped pecans Preheat oven to 400F (200C, or gas mark 6). Spray a 12-cup m.u.f.fin tin with nonstick cooking spray, or if you prefer, line it with paper m.u.f.fin cups.
In a mixing bowl, combine the almond meal and the next 7 ingredients (through nutmeg). Stir them together to evenly distribute ingredients.
In a separate bowl, combine the canned pumpkin, egg, melted b.u.t.ter, orange extract, and Carb Countdown dairy beverage and whisk together. Make sure your oven is up to temperature before you take the next step!
Pour the wet ingredients into the dry ingredients and with a few swift strokes, combine them. Stir just enough to make sure there are no big pockets of dry stuff; a few lumps are fine. Quickly stir in the pecans and spoon the batter into a prepared m.u.f.fin tin. Bake for 20 minutes; remove the m.u.f.fin"s from the pan to a wire rack to cool.
Yield: 12 m.u.f.fins 12 m.u.f.fins Each with 9 g protein; 3 g carbohydrate; 6 g usable carbs.
Granola This isn"t super-low in carbs, and it"s really more for eating during maintenance than during weight loss. But it"s far lower in carbs than standard granola, high in protein, very filling, and best of all, it tastes like real cereal!
2 cups (200 g) rolled oats cup (170 g) sunflower seeds cup (90 g) sesame seeds [image]cup (70 g) wheat germ cup (50 g) flaked, unsweetened coconut cup (60 g) chopped walnuts cup (60 g) slivered almonds cup (70 g) wheat bran cup (30 g) flaxseeds 1 teaspoon cinnamon cup (12 g) Splenda cup (95 g) vanilla whey protein powder teaspoon blackstrap mola.s.ses cup (120 ml) canola oil Preheat the oven to 250F (120C, or gas mark ).
In a large, shallow roasting pan, combine the rolled oats, sunflower seeds, sesame seeds, wheat germ, coconut, walnuts, almonds, bran, flaxseeds, cinnamon, Splenda, and protein powder, mixing them very well.
Stir the mola.s.ses into the canola oil; it won"t really blend with it, but it will help the mola.s.ses get distributed evenly. Pour the mixture over the dry ingredients and stir until it"s uniformly distributed.
Place in the oven and toast for an hour, stirring once or twice. Store in a tightly covered container. Serve topped with cream or half-and-half.
Yield: Makes about 16 servings of cup Makes about 16 servings of cup Each with 21.8 grams of carbohydrates and 6 grams of fiber, for a total of 15.8 grams of usable carbs and 11.6 grams of protein. a.n.a.lysis does not include cream or half and half.
Hot Almond Cereal Here"s a recipe for all of you who miss hot cereal in the morning. It"s loaded with fiber, and it"s a great way to get the benefits of flax-not to mention that it"s really, really tasty.
1 cup (170 g) flaxseeds 1 cup (125 g) ground almonds cup (50 g) oat bran 1 cups (125 g) wheat bran 1 cup (130 g) vanilla whey protein powder Preheat the oven to 300F (150C, or gas mark 2).
Grind your flaxseeds in a food processor with the S-blade in place. Flaxseeds take a while to grind up, so you may have to run the processor for several minutes. (You can buy flaxseed meal if you prefer, but flaxseed oil spoils pretty quickly after the seeds are ground, so I much prefer to grind my own.) While the food processor is running, lightly toast your ground almonds by putting them in a shallow baking pan in the oven for 5 minutes or so.
When the flaxseeds are ground and the almonds are toasted, combine them with the oat bran, wheat bran, and protein powder and store in an airtight container.
To make a bowl of cereal, put cup (60 g) of the mixture in a bowl and add cup (180 ml) of boiling water and a pinch of salt. Stir and let your cereal sit for a few minutes before eating.
Yield: About 9 servings About 9 servings Each with about 16 grams of carbohydrates and 9 grams of fiber, for a total of 7 grams of usable carbs and 11 grams of protein.
Try this with a little Splenda and cream or even a little cinnamon. Personally, I like to add just a drop or two of blackstrap mola.s.ses to give it a brown-sugar flavor without many extra carbs.
Cinnamon Hot Cereal This recipe is for those of you who used to eat your oatmeal with cinnamon and sugar. Add Splenda and cream to taste.
1 cup (110 g) ground flaxseeds 1 cup (125 g) ground almonds cup (50 g) oat bran 1 cups (150 g) wheat bran cup (65 g) vanilla whey protein powder 2 teaspoons cinnamon Combine all the ingredients well and store in an airtight container.
To make a bowl of cereal, put cup (55 g) of the mixture in a bowl and add cup (180 ml) boiling water and a pinch of salt. Stir and let your cereal sit for a few minutes before eating.
Yield: About 5 servings About 5 servings Each with 15 grams of carbohydrates and 9.5 grams of fiber, for a total of 5.5 grams of usable carbs and 11 grams of protein.
Graham Crackers These are wonderful! Eat them as is, with some milk or reduced-carb dairy beverage, or spread them with a little cream cheese.
[image]cup (80 g) vanilla whey protein powder [image]cup (80 g) almond meal [image]cup (35 g) oat bran (25 g) wheat gluten cup (50 g) wheat bran cup (50 g) wheat germ 1 teaspoon baking powder teaspoon baking soda teaspoon salt cup (120 ml) coconut oil cup (50 g) granular polyol sweetener cup (6 g) Splenda 1 teaspoons blackstrap mola.s.ses cup (120 ml) Carb Countdown dairy beverage In a mixing bowl, combine the protein powder and the next 8 ingredients (through salt). Stir to evenly distribute the ingredients. Set aside.
Using an electric mixer, beat the coconut oil with the granular polyol sweetener, Splenda, and mola.s.ses until the mixture is fluffy. Now beat in the dry ingredients and the Carb Countdown gradually, alternating which you add.
When all the dry ingredients and milk are beaten in, sc.r.a.pe the dough into a ball and refrigerate overnight. (This does something magical to the texture. I don"t understand it, myself.) Okay, the next day you can pull your dough out of the fridge. Let it warm up for 15 or 20 minutes-while that"s happening, you can preheat your oven to 350F (180C, or gas mark 4).
Divide the dough into two equal parts. Cover a cookie sheet with baking parchment or a Teflon pan liner and place one of the dough b.a.l.l.s on it. Cover it with another sheet of baking parchment or another pan liner. Using a rolling pin, roll out the dough between the two layers of parchment or liner, just a little thinner than a commercial graham cracker. Peel off the top sheet and use a pizza cutter or a sharp, thin-bladed knife to score into squares. p.r.i.c.k each cracker 3 or 4 times with a fork.
Repeat this with the second dough ball and with a second set of parchment or pan liners (you can use the same top sheet for both).
Bake for about 15 to 20 minutes or until browned a bit around the edges. Let cool, rescore, and break apart. Store them in an airtight container.
Yield: 36 crackers 36 crackers Each with 6 g protein; 3 g carbohydrate; 1 g dietary fiber, 2 g usable carbs. Carb count does not include polyol sweetener.
Sunflower Parmesan Crackers These have a great, crunchy texture and a wonderful flavor.
1 cup (225 g) raw, sh.e.l.led sunflower seeds cup (50 g) grated Parmesan cheese cup (60 ml) water Preheat the oven to 325F (170C, or gas mark 3).
Put the sunflower seeds and Parmesan in a food processor with the S-blade in place and process until the sunflower seeds are a fine meal almost the consistency of flour. Add the water and pulse the processor until the dough is well blended, soft, and sticky.
Cover a cookie sheet with a piece of baking parchment. Turn the dough out onto the parchment, tear off another sheet of parchment, and put it on top of the dough.
Through the top sheet of parchment, use your hands to press the dough into as thin and even a sheet as you can. Take the time to get the dough quite thin-the thinner, the better, so long as there are no holes in the dough. Peel off the top layer of parchment and use a thin, sharp, straight-bladed knife or a pizza cutter to score the dough into squares or diamonds.
Bake for about 30 minutes or until evenly browned. Peel the crackers off the parchment, break along the scored lines, and let them cool. Store them in a container with a tight lid.
Yield: How many carbs are these per cracker? It will vary with the size and thickness of your crackers. I get about 6 dozen. How many carbs are these per cracker? It will vary with the size and thickness of your crackers. I get about 6 dozen.
Each with just a trace of carbohydrates, a trace of fiber, and 1 gram of protein. But you can eat the whole batch for just 13 grams of usable carbohydrates, so who"s counting?
Sunflower Wheat Crackers 1 cup (225 g) sunflower seeds cup (50 g) wheat germ cup (25 g) wheat bran cup (25 g) oat bran teaspoon salt 1 tablespoon (1.5 g) Splenda cup (60 ml) canola oil cup (60 ml) water In your food processor with the S-blade in place, grind the sunflower seeds until they"re a fine meal. Add the wheat germ, wheat bran, oat bran, salt, and Splenda and pulse to mix. Now pour in the oil and pulse to mix that in. Finally, add the water and pulse to make an evenly blended dough.
Cover a cookie sheet with baking parchment or a Teflon pan liner. Turn the dough out onto this. Cover with another sheet of parchment or another pan liner. Now roll the dough out through the top sheet, making it as thin as you can without making holes in it. It"s really worth the time to make this seriously thin.
Using a knife with a thin, straight, sharp blade or a pizza cutter, score the dough into squares or diamonds. I make mine about the size of Wheat Thins.
Bake for about 30 minutes or until evenly golden. Rescore to help you separate the crackers without breaking them. Store them in a tightly lidded container.
Yield: About 6 dozen small crackers About 6 dozen small crackers Each with 1 g protein; 1 g carbohydrate; trace dietary fiber; 1 g usable carb.
Sunflower Sesame Crackers 1 cup (225 g) raw, sh.e.l.led sunflower seeds cup (60 g) sesame seeds teaspoon salt, plus additional for sprinkling cup (60 ml) water Preheat the oven to 325F (170C, or gas mark 3).
In a food processor with the S-blade attached, grind the sunflower seeds to a fine meal.
Add the sesame seeds and salt and pulse the food processor just long enough to combine. (You want the sesame seeds to stay whole.) Add the water and pulse to make a dough.
Cover a cookie sheet with a piece of baking parchment. Turn the dough out onto the parchment, tear off another sheet of parchment, and put it on top of the dough.
Through the top sheet of parchment, use your hands to press the dough into as thin and even a sheet as you can. Take the time to get the dough quite thin-the thinner, the better, so long as there are no holes in the dough. Peel off the top layer of parchment and use a thin, sharp, straight-bladed knife or a pizza cutter to score the dough into squares or diamonds. If you like, you could sprinkle a little salt over the surface and gently press it into the dough before scoring the crackers.
Bake for about 30 minutes or until they"re a light golden color. Peel the crackers off the parchment, break along the scored lines, and let them cool. Store them in a container with a tight lid.
Yield: About 6 dozen small crackers About 6 dozen small crackers Each with 1 gram of carbohydrates and about 0.5 gram of fiber, for a total of 0.5 gram of usable carbs and 1 gram of protein.
Sunflower Cheddar Crackers Do you miss Cheese Nips? Try these.
1 cups (340 g) raw, sh.e.l.led sunflower seeds 1 cups (180 g) grated cheddar cheese teaspoon salt, plus additional for sprinkling cup (60 ml) water Preheat the oven to 325F (170C, or gas mark 3).
In a food processor with the S-blade attached, grind the sunflower seeds to a fine meal.
Add the cheddar and salt and pulse the processor six to eight times to blend. Add the water and pulse until a dough ball forms.
Cover a cookie sheet with a piece of baking parchment. Turn the dough out onto the parchment, tear off another sheet of parchment, and put it on top of the dough.
Through the top sheet of parchment, use your hands to press the dough into as thin and even a sheet as you can. Take the time to get the dough quite thin-the thinner, the better, so long as there are no holes in the dough. Peel off the top layer of parchment. Sprinkle a little salt over the surface and gently press it in into place. Use a thin, sharp, straight-bladed knife or a pizza cutter to score the dough into squares or diamonds.
Bake for about 30 minutes. Peel the crackers off the parchment, break along the scored lines, and let them cool. Store them in a container with a tight lid.
Yield: About 6 dozen crackers About 6 dozen crackers Each with 1 gram of carbohydrates and 0.5 gram of fiber, for a total of 0.5 gram of usable carbs and 1 gram of protein.
Thanks to the cheese, these crackers come with a bonus: 21 milligrams of calcium!
Bran Crackers Tired of paying through the nose for fiber crackers? These are similar to Fiber Rich or Bran-a-Crisp except that they"re thinner, crispier, lower-carb-and a whole lot cheaper. Plus they"re great with dips, pates, and tuna or egg salad.
1 cups (150 g) wheat bran cup (65 g) rice protein powder 1 teaspoon salt 1 cups (360 ml) water Preheat the oven to 350F (180C, or gas mark 4).
Combine the wheat bran, protein powder, and salt, stirring them together well. Stir in the water, making sure everything is wet, and let the mixture sit for about 5 minutes.
Cover a cookie sheet with baking parchment and turn the dough out onto the parchment (the dough will be very soft). Using the back of a spoon, pat and smooth this out into a thin, even, unbroken sheet.
Bake for 10 minutes and then use a pizza cutter or a knife with a thin, sharp blade to score the sheet of dough into crackers. Put the sheet back in the oven and bake for another 20 minutes.
Turn the oven to its lowest temperature and let the crackers sit in the warm oven for at least 3 hours until they"re good and dry and crisp.
Break apart and store them in an airtight container.
Yield: 3 dozen crackers 3 dozen crackers Each with just over 2 grams of carbohydrates and 1 gram of fiber, for a total of about 1 gram of usable carbs and just a trace of protein.
Almond-Parmesan Crust This is a good "crumb crust" for savory dishes, like quiche.
1[image] cups (200 g) almonds cups (200 g) almonds cup (50 g) grated Parmesan cheese 6 tablespoons (90 g) b.u.t.ter, melted 1 tablespoon (15 ml) water Preheat oven to 350F (180C, or gas mark 4).
In your food processor with S-blade attached, grind the almonds until they"re the texture of cornmeal. Add the Parmesan cheese and pulse to combine. Pour in the b.u.t.ter and the water and run the processor until a uniform dough is formed-you may need to stop the processor and run a b.u.t.ter knife around the bottom edge of the processor bowl halfway through.
Turn the mixture out into a 10-inch (25-cm) pie plate you"ve sprayed with nonstick cooking spray. Bake for about 10 to 12 minutes. Cool before filling.