Mini flax/wheat gluten loaves
3 ounces of melted butter
4 heaped tablespoons of ground flax seed (linseeds)
2 heaped tablespoons of vital wheat gluten
1 heaped teaspoon of Baking Powder
3 medium eggs
6 tablespoons of cold water
Pinch of salt
Mix together thoroughly and spoon into a greased 6-mini loaf baking tin (has 6 rectangular holes)
Bake in a medium oven 150 degrees C (300 degrees F) for about 15 minutes till brown.
Remove from oven and leave a few minutes then turn out onto rack to cool
It worked out well, and the texture is more open than my microwaved flax bread.
Monday, October 20, 2008
Microwave Flax Cereal
(I made it with 1/8 c of SF maple syrup and 1/8 c of water and some strawberries . . . YUMMMIE!)
This "pudding" can be put together in the microwave in 3-4 minutes. You can add berries or other "mix-ins" - see suggestions below. The flax gives it lots of fiber and good fat, plus a nice nutty flavor.
Ingredients:
* 1/4 cup flax seed meal
* 1/4 cup water (some of the liquid can be sugar-free syrup, if desired)
* 1 egg
* Sugar substitute to taste
* Mixins as desired (see below)
Preparation:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.
Possible Additions:
* Fresh or frozen berries or other fruit (Low Carb Fruit List)
* Unsweetened coconut
* Peanut butter or other nut butters
* Small cubes of cream cheese (any fat level)
* Sugar-free maple or other syrup
* Sugar-free jam or preserves
* Chopped nuts
Nutritional Information: Each serving has 1 gram effective carbohydrate plus 9 grams fiber, 12 grams protein, and 243 calories.
This "pudding" can be put together in the microwave in 3-4 minutes. You can add berries or other "mix-ins" - see suggestions below. The flax gives it lots of fiber and good fat, plus a nice nutty flavor.
Ingredients:
* 1/4 cup flax seed meal
* 1/4 cup water (some of the liquid can be sugar-free syrup, if desired)
* 1 egg
* Sugar substitute to taste
* Mixins as desired (see below)
Preparation:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.
Possible Additions:
* Fresh or frozen berries or other fruit (Low Carb Fruit List)
* Unsweetened coconut
* Peanut butter or other nut butters
* Small cubes of cream cheese (any fat level)
* Sugar-free maple or other syrup
* Sugar-free jam or preserves
* Chopped nuts
Nutritional Information: Each serving has 1 gram effective carbohydrate plus 9 grams fiber, 12 grams protein, and 243 calories.
Sunday, October 19, 2008
OMG Microwavable Flax Bread!
I make a microwaved bread from flax
1 ounce of melted butter
2 medium eggs
4 tablespoons of flax
1/2 teaspoon of baking powder.
Mix together and put in the microwave and nuke for 3 minutes.
I havent tried the bake mixes so dont know how like real bread they are but I find this makes a fairly closetextured bread that tastes to me like wholemeal bread.
On another board a member suggested you could add parmesan and some herbs to make a savoury loaf but I havent tried it yet.
Totally induction legal for Atkins
About 570 cals for the whole recipe - I get 8 slices out of it
Other info - whole recipe has
Total fat 48 gms
Carbs 18gms (including 15 gms fibre) - so only 3 net carbs
from: http://forum.lowcarber.org/showthread.php?t=189970&page=1&pp=15
1 ounce of melted butter
2 medium eggs
4 tablespoons of flax
1/2 teaspoon of baking powder.
Mix together and put in the microwave and nuke for 3 minutes.
I havent tried the bake mixes so dont know how like real bread they are but I find this makes a fairly closetextured bread that tastes to me like wholemeal bread.
On another board a member suggested you could add parmesan and some herbs to make a savoury loaf but I havent tried it yet.
Totally induction legal for Atkins
About 570 cals for the whole recipe - I get 8 slices out of it
Other info - whole recipe has
Total fat 48 gms
Carbs 18gms (including 15 gms fibre) - so only 3 net carbs
from: http://forum.lowcarber.org/showthread.php?t=189970&page=1&pp=15
Flax Focacia Bread
Haven't tried this yet, but I will . . .
Prep Time: 15 minutes
Cook Time: 20 minutes
Ingredients:
* 2 cups flax seed meal
* 1 Tablespoon baking powder
* 1 teaspoon salt
* 1-2 Tablespoons sweetening power from artificial sweetener
* 5 beaten eggs
* 1/2 cup water
* 1/3 cup oil
Preparation:
Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat.
1) Mix dry ingredients well -- a whisk works well.
2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.
3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)
4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).
5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.
6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a spatula.
At 12 servings, each piece of bread has less than one gram of carbohydrate -- .8 to be exact -- plus 5 grams of fiber.
from: http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm
Prep Time: 15 minutes
Cook Time: 20 minutes
Ingredients:
* 2 cups flax seed meal
* 1 Tablespoon baking powder
* 1 teaspoon salt
* 1-2 Tablespoons sweetening power from artificial sweetener
* 5 beaten eggs
* 1/2 cup water
* 1/3 cup oil
Preparation:
Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat.
1) Mix dry ingredients well -- a whisk works well.
2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.
3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)
4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).
5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.
6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a spatula.
At 12 servings, each piece of bread has less than one gram of carbohydrate -- .8 to be exact -- plus 5 grams of fiber.
from: http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm
Tuna Patties
My go-to recipe during the week!
TUNA PATTIES
1. Heat some oil in a frying pan at med to med-lo heat
2. Open and drain 2 cans of chunk tuna (no need for the fancy albacore stuff), using a sieve or colander for most moisture extraction
3. Dump the drained tuna in a bowl, and add 2 eggs, 1/3 cup of Carbquik or other LC meal (flax, soy, almond, etc), and 1/4 cup dried minced onion, mix well
4. Divide the mixture into 8 parts and form into individual patties
5. Fry until browned and delicious.
Enjoy!
For all 8 patties, using Carbquik, it's about 4 carbs
TUNA PATTIES
1. Heat some oil in a frying pan at med to med-lo heat
2. Open and drain 2 cans of chunk tuna (no need for the fancy albacore stuff), using a sieve or colander for most moisture extraction
3. Dump the drained tuna in a bowl, and add 2 eggs, 1/3 cup of Carbquik or other LC meal (flax, soy, almond, etc), and 1/4 cup dried minced onion, mix well
4. Divide the mixture into 8 parts and form into individual patties
5. Fry until browned and delicious.
Enjoy!
For all 8 patties, using Carbquik, it's about 4 carbs
Master Flax Muffin Recipe
Ingredients:
* 1 1/4 cup flax seed meal
* 1 teaspoon baking powder
* 1 1/2 tablespoons cinnamon
* 1 teaspoon nutmeg
* 1/2 teaspoon salt
* 4 large eggs, beaten
* 1/4 cup olive oil
* 1/2 cup equivalent of Sweetzfree or other sugar free sweetner (powders will usually affect the end carb count, so be sure to calculate that in your nutritional data)
* 1 tablespoon vanilla
Extras:
* 1 cup whole fresh cranberries, softened by pouring boiling water over them, letting them sit for 5 minutes, and then draining the water off
* 3/4 cup chopped walnuts or pecans (optional for topping)
* 1 1/2 tsp orange extract, 1 tsp powdered ginger, 2 1/2 tbsp unsweetened cocoa powder
* 1 cup fresh blueberries, 1/3 cup chopped pecans
* 1/2 cup creamy peanut butter, softened, with 1/4 cup chopped peanuts
Preparation:
Preheat oven to 350 F.
Liberally butter muffin tins. Makes anywhere from 12 to 24 muffins. Do not use paper muffin liners - they will stick.
1. Mix dry ingredients and wet ingredients (minus the extras) separately, then mix them together.
2. Let mixture stand for 10 minutes to thicken.
3. Fold in extras
4. Fill each muffin cup about half way, and sprinkle with nuts.
5. Bake about 20-25 minutes, or until a toothpick inserted in the center comes out clean.
Keep up to a week in the refrigerator or 3 months in the freezer.
Nutritional Info:
Master recipe with Sweetzfree or other no-carb liquid sweetner:
Nutrition Facts
12 Servings
Amount Per Serving
Total Carbohydrate 4.5 g
Dietary Fiber 3.8 g
Sugars 0.2 g
NET CARBS PER MUFFIN: 0.7
Protein 4.6 g
Vitamin A 2.2 % Vitamin B-12 2.8 % Vitamin B-6 1.3 %
Vitamin C 0.4 % Vitamin D 2.2 % Vitamin E 3.7 %
Calcium 4.2 % Copper 0.4 % Folate 2.1 % Iron 3.5 %
Magnesium 0.7 % Manganese 7.7 %
Niacin 0.2 % Pantothenic Acid 2.1 % Phosphorus 3.9 %
Riboflavin 5.1 % Selenium 7.4 % Thiamin 0.8 % Zinc 1.4 %
With Splenda (Powdered and Reconstituted)
Total Carbohydrate 5.7 g
Dietary Fiber 3.8 g
Sugars 0.2 g
NET CARBS PER MUFFIN: 1.9
With Cranberries
Total Carbohydrate 5.5 g
Dietary Fiber 4.2 g
Sugars 0.5 g
NET CARBS PER MUFFIN: 1.3 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Walnuts
Total Carbohydrate 5.6 g
Dietary Fiber 4.3 g
Sugars 0.4 g
NET CARBS PER MUFFIN: 1.3 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Pecans
Total Carbohydrate 5.6 g
Dietary Fiber 4.5 g
Sugars 0.5 g
NET CARBS PER MUFFIN: 1.1 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Orange Extract, Powdered Ginger, Unsweetened Cocoa Powder
Total Carbohydrate 4.9 g
Dietary Fiber 4.0 g
Sugars 0.2 g
NET CARBS PER MUFFIN: 0.9 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Blueberries and Pecans
Total Carbohydrate 6.8 g
Dietary Fiber 4.5 g
Sugars 0.3 g
NET CARBS PER MUFFIN: 2.3 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With the Peanut Butter and the Peanuts
Total Carbohydrate 9.5 g
Dietary Fiber 5.4 g
Sugars 0.3 g
NET CARBS PER MUFFIN: 4.1 (with the Sweetzfree, yadda yadda yadda)
I used a great site called Spark Recipes to calculate all of these nutritional info figures . . . check it out at http://recipes.sparkpeople.com/recipe-calculator.asp
* 1 1/4 cup flax seed meal
* 1 teaspoon baking powder
* 1 1/2 tablespoons cinnamon
* 1 teaspoon nutmeg
* 1/2 teaspoon salt
* 4 large eggs, beaten
* 1/4 cup olive oil
* 1/2 cup equivalent of Sweetzfree or other sugar free sweetner (powders will usually affect the end carb count, so be sure to calculate that in your nutritional data)
* 1 tablespoon vanilla
Extras:
* 1 cup whole fresh cranberries, softened by pouring boiling water over them, letting them sit for 5 minutes, and then draining the water off
* 3/4 cup chopped walnuts or pecans (optional for topping)
* 1 1/2 tsp orange extract, 1 tsp powdered ginger, 2 1/2 tbsp unsweetened cocoa powder
* 1 cup fresh blueberries, 1/3 cup chopped pecans
* 1/2 cup creamy peanut butter, softened, with 1/4 cup chopped peanuts
Preparation:
Preheat oven to 350 F.
Liberally butter muffin tins. Makes anywhere from 12 to 24 muffins. Do not use paper muffin liners - they will stick.
1. Mix dry ingredients and wet ingredients (minus the extras) separately, then mix them together.
2. Let mixture stand for 10 minutes to thicken.
3. Fold in extras
4. Fill each muffin cup about half way, and sprinkle with nuts.
5. Bake about 20-25 minutes, or until a toothpick inserted in the center comes out clean.
Keep up to a week in the refrigerator or 3 months in the freezer.
Nutritional Info:
Master recipe with Sweetzfree or other no-carb liquid sweetner:
Nutrition Facts
12 Servings
Amount Per Serving
Total Carbohydrate 4.5 g
Dietary Fiber 3.8 g
Sugars 0.2 g
NET CARBS PER MUFFIN: 0.7
Protein 4.6 g
Vitamin A 2.2 % Vitamin B-12 2.8 % Vitamin B-6 1.3 %
Vitamin C 0.4 % Vitamin D 2.2 % Vitamin E 3.7 %
Calcium 4.2 % Copper 0.4 % Folate 2.1 % Iron 3.5 %
Magnesium 0.7 % Manganese 7.7 %
Niacin 0.2 % Pantothenic Acid 2.1 % Phosphorus 3.9 %
Riboflavin 5.1 % Selenium 7.4 % Thiamin 0.8 % Zinc 1.4 %
With Splenda (Powdered and Reconstituted)
Total Carbohydrate 5.7 g
Dietary Fiber 3.8 g
Sugars 0.2 g
NET CARBS PER MUFFIN: 1.9
With Cranberries
Total Carbohydrate 5.5 g
Dietary Fiber 4.2 g
Sugars 0.5 g
NET CARBS PER MUFFIN: 1.3 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Walnuts
Total Carbohydrate 5.6 g
Dietary Fiber 4.3 g
Sugars 0.4 g
NET CARBS PER MUFFIN: 1.3 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Pecans
Total Carbohydrate 5.6 g
Dietary Fiber 4.5 g
Sugars 0.5 g
NET CARBS PER MUFFIN: 1.1 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Orange Extract, Powdered Ginger, Unsweetened Cocoa Powder
Total Carbohydrate 4.9 g
Dietary Fiber 4.0 g
Sugars 0.2 g
NET CARBS PER MUFFIN: 0.9 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With Blueberries and Pecans
Total Carbohydrate 6.8 g
Dietary Fiber 4.5 g
Sugars 0.3 g
NET CARBS PER MUFFIN: 2.3 (with the Sweetzfree, if you're using powdered, recalculate with the info above)
With the Peanut Butter and the Peanuts
Total Carbohydrate 9.5 g
Dietary Fiber 5.4 g
Sugars 0.3 g
NET CARBS PER MUFFIN: 4.1 (with the Sweetzfree, yadda yadda yadda)
I used a great site called Spark Recipes to calculate all of these nutritional info figures . . . check it out at http://recipes.sparkpeople.com/recipe-calculator.asp
Adapted Cranberry Orange Flax Muffins
Ingredients:
* 1 cup whole fresh cranberries
* 1 1/4 cup flax seed meal
* 1 teaspoon baking powder
* 2 tablespoons cinnamon
* 2 teaspoons nutmeg
* 1 teaspoon ginger (dried, powdered)
* 1/2 tsp lemon extract
* 1/2 tbsp orange extract
* 1/2 teaspoon salt
* 4 large eggs, beaten
* 1/4 cup olive oil or other oil
* 1/2 cup Sweetzfree or other liquid sweetner. If you're going to be using powdered Splenda, add 1 net carb per packet and dilute in water
* 1 tablespoon vanilla
* 3/4 cup chopped walnuts or pecans (optional for topping)
Preparation:
Preheat oven to 350 F.
Liberally butter muffin tins. Makes anywhere from 12 to 24 muffins. Do not use paper muffin liners - they will stick.
1. Pour boiling water over cranberries. Let sit for 5 minutes and pour off water.
2. Mix dry ingredients and wet ingredients (minus the cranberries) separately, then mix them together.
3. Let mixture stand for 10 minutes to thicken.
4. Fold in cranberries.
5. Fill each muffin cup about half way, and sprinkle with nuts.
6. Bake about 20-25 minutes, or until a toothpick inserted in the center comes out clean.
Keep up to a week in the refrigerator or 3 months in the freezer.
For 12 muffins: Each muffin has 2 grams effective carbohydrate plus 6 grams fiber and 6 grams protein.
* 1 cup whole fresh cranberries
* 1 1/4 cup flax seed meal
* 1 teaspoon baking powder
* 2 tablespoons cinnamon
* 2 teaspoons nutmeg
* 1 teaspoon ginger (dried, powdered)
* 1/2 tsp lemon extract
* 1/2 tbsp orange extract
* 1/2 teaspoon salt
* 4 large eggs, beaten
* 1/4 cup olive oil or other oil
* 1/2 cup Sweetzfree or other liquid sweetner. If you're going to be using powdered Splenda, add 1 net carb per packet and dilute in water
* 1 tablespoon vanilla
* 3/4 cup chopped walnuts or pecans (optional for topping)
Preparation:
Preheat oven to 350 F.
Liberally butter muffin tins. Makes anywhere from 12 to 24 muffins. Do not use paper muffin liners - they will stick.
1. Pour boiling water over cranberries. Let sit for 5 minutes and pour off water.
2. Mix dry ingredients and wet ingredients (minus the cranberries) separately, then mix them together.
3. Let mixture stand for 10 minutes to thicken.
4. Fold in cranberries.
5. Fill each muffin cup about half way, and sprinkle with nuts.
6. Bake about 20-25 minutes, or until a toothpick inserted in the center comes out clean.
Keep up to a week in the refrigerator or 3 months in the freezer.
For 12 muffins: Each muffin has 2 grams effective carbohydrate plus 6 grams fiber and 6 grams protein.
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