Low-Carb Banana Protein Bread (or muffins)
I cannot take the credit for this recipe as I found it somewhere online, but I decided to make it in a bread form instead of muffins, and it turned out amazing! For this recipe I was able to yield about 20 slices, each with only 1.5 net carbs
My verdict: Absolutely delicious! I have the entire loaf sliced up and stored in my fridge to be used as a snack or breakfast for the week :)
Whole loaf:
2504 calories, 170g F, 95g C (29.8g net Carbs), 66g Fiber 140.6g P
Per serving (1 slice):
125.2 calories, 8.5g F, 4.75g C (1.5 net Carbs), 3.3g Fiber, 7.03g P
Net Carbs: 1.5g /per slice
Here is the original recipe, my substitutions are in parentheses:
[b]Zero Carb Keto Muffins[/b]
These are zero carb muffins that will keep help keep your waist tight and trim
Ingredients
• 2 cups flax seed
(Spectrum Ground Flaxseed - 1280cal, 80gF, 80gC, 64gFiber, 48gP)
• 5 egg whites
(Giant brand - 150cal, 0gF, 5gC, 30gP)
• 2 whole eggs
(180cal, 14gF, .8gC, 12.6gP)
• 5 T olive oil (can use coconut or other oil, I used Bertolli EVOO - 600cal, 70gF, 0gC, 0gP)
• 1 T baking powder
• 1 teaspoon salt
(I omitted the salt)
• 1/2 cup water
• 3 packets Stevia
(I omitted the Stevia - still tasted sweet w/o it!)
• 2 Scoops SCI-FIT Nutrition Protein Powder of Choice- Banana works well for a low carb banana muffin/bread flavor. (I used MyoFusion Banana Cream - 294cal, 6gF, 10gC, 2gFiber, 50gP)
Directions
:
Mix all dry ingredients then add the wet. Whisk together and bake at 350 for about 30 minutes **When I took it out at 30 min, the loaf looked done but was still a little gooey in the center so I put it back in the over for about 10 more minutes and it was perfect! For muffins, 15-30 minutes should suffice)**
Recipe Variations Attention Chocoholics: Use chocolate protein or add unsweetened cocoa powder. Feel free to add pumpkin, cinnamon, vanilla extract or even top your muffin with natural peanut or almond butter.
[url=http://www.flickr.com/photos/krissee89/5552783825/][img]http://farm6.static.flickr.com/5225/5552783825_b0f6c16412_m.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5552783825/]bananabread1[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
[url=http://www.flickr.com/photos/krissee89/5553367678/][img]http://farm6.static.flickr.com/5068/5553367678_394f442223.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5553367678/]bananabread[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
Almond Butter/Cream Cheese Balls
I also found this recipe in this thread, tried it out, and love it! So far, I've used the balls as little frozen treats, or microwave them for 10 seconds to create a creamy spread for my above mentioned "banana bread"
Net Carbs: 1.5g /per ball
Verdict: Perfect as a spread or frozen treat!
The original recipe is as follows taken from cuz_z_z at bb.com:
[b]Peanut Butter Cream Cheese Blobs/Eggs[/b]
Ingredients
100g of peanut butter (I used almond butter)
300g of low fat cream cheese (I used weight watchers cream cheese because its what I had)
1tsp of vanilla extract (I forgot to add this, but they still taste great)
splenda to taste (I omitted this)
Directions
If necessary, let the cream cheese sit for ~0.5h so it gets a soft
Cream everything together
Place evenly rounded spoonfuls of the mixture onto a baking sheet or aluminum foil and place in the freezer for a few hours
Macros
My batch yielded ~20 balls, so depending on the size you will have to figure out your own. Mine came pretty close to the original OPs macros
Per ball: 42 calories, 3.6g Fat, 0.8g Fiber, 2.3g Carbs, 0.9g Protein
Tips from OP
-After they have been frozen, you can move them into a container (and back into the freezer).
-They taste best if they've been in the fridge for about an hour or so. (Leaving them in the fridge will make them too soft to handle.)
[url=http://www.flickr.com/photos/krissee89/5553367732/][img]http://farm6.static.flickr.com/5029/5553367732_8b96f2d331.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5553367732/]ABcheeseballs[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
Used as a spread:
[url=http://www.flickr.com/photos/krissee89/5552783863/][img]http://farm6.static.flickr.com/5139/5552783863_4ec6de7e33.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5552783863/]bread+ABcheese[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
Broccoli and Cheddar Frittata
I cut this recipe in half and made substitutions where needed based on what I had but it came out delicious! Very easy to make and a new staple of mine for an egg breakfast.
Notes: I omitted the onions and subbed in feta cheese :)
Net Carbs: 7.5g
[b]Broccoli and Cheddar Frittata[/b]
8 large eggs
2 teaspoons olive oil
1 small red onion, sliced (about 1 cup)
2 cups chopped cooked broccoli
Freshly ground black pepper
1/2 cup shredded extra-sharp Cheddar (2 ounces)
Separate 4 of the eggs, putting the whites into a medium sized bowl and discarding the yolks. Add the 4 whole eggs and 2 tablespoons of water to the whites and whisk well. (I usually add a little more water to make it fluffy.)
In a medium ovenproof nonstick skillet heat the oil over a medium flame. Add the onion and cook until it begins to soften, about 5 minutes. Add the broccoli and cook for another 2 minutes. Season with salt and a few turns of pepper. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
Cut the frittata into 8 wedges and serve.
Macros:
Calories 215, 12g Fat, 11g Carbs, 3.5g Fiber, 17g Protein
(based on my variation)
My variation of the recipe yields one serving:
[url=http://www.flickr.com/photos/krissee89/5552786987/][img]http://farm6.static.flickr.com/5180/5552786987_001651ae0a.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5552786987/]frittata[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
Pepperoni Swiss Roll (super easy)
This is just a little creation of mine when I needed a quick snack on the go - enjoy!
[b]Pepperoni and Swiss “Sandwich” Roll[/b]
Ingredients:
4 slices (1oz) Applegate Pepperoni - (80 cals, 7g F, 1g C, 4g P)
1 slice swiss - (60 cals, 4g F, 1g C, 7g P)
1 Serving:
140 calories, 11g F, 2g C, 11g P
Directions:
Arrange pepperoni on plate as foundation
Place cheese slice on top
Roll up, and secure with toothpicks
Notes:
You can be really be creative and do this with any sliced meat, but IMO large pepperoni work best when trying to incorporate more fats...
Use guacamole for dipping :)
Step 1:
[url=http://www.flickr.com/photos/krissee89/5554310928/][img]http://farm6.static.flickr.com/5149/5554310928_e8a0ebb13e.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5554310928/]pepperoni[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
Step 2:
[url=http://www.flickr.com/photos/krissee89/5553733895/][img]http://farm6.static.flickr.com/5068/5553733895_f179a5de4a.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5553733895/]pepperoniroll[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
Step 3:
[url=http://www.flickr.com/photos/krissee89/5554320840/][img]http://farm6.static.flickr.com/5016/5554320840_984ef5125e.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5554320840/]pepperoni/turkeyrolls[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr
"Fake" Baked Mac n Cheese
This seriously ALMOST tops the real thing... Okay, not reallly, but it sure as hell tasted waaay too good to be healthy!
Notes:
When I made this, I used 3 cups cauliflower and divided the end product into thirds - feel free to double this if you want leftovers! (you will definitely want leftovers lol)
Verdict:
I can't wait to eat the rest of this for lunch tomorrow :) Easily one of my favorite new side dishes and sub for mac n cheese
*ps I messed around with the original recipe to make it more user friendly*
prep time: ~10 min
cook time: ~20 min
[b]"Fake" Baked Macaroni & Cheese [/b]
Ingredients:
3 cups cauliflower
1/2 cup shredded mozzarella cheese
3/4 cup shredded sharp cheddar cheese
1 slice swiss cheese
1 T cream cheese
1.5 T heavy cream (original recipe called for 3 T half&half but I didn't have any)
1.5 T coconut milk (again, this wasn't in the original recipe but I didn't want to use too much cream)
pepper, garlic powder, or any other spices you wish to add (I used onion powder, pepper, and mustard powder)
Directions:
-Take a half head or so of fresh cauliflower and steam it until it is just tender
(Or, cut into chunks, put in a big bowl with a half inch of water, cover and microwave for 5-6 minutes until tender but NOT MUSHY!)
-Drain, pat dry, cool enough to handle and then rough chop the cauliflower into noodle-sized pieces (basically to resemble pieces of mac n cheese noodles)
-Set aside
-In a saucepan over medium-low heat, warm 3T half & half and 1T light cream cheese
-Tear swiss slice into pieces and add to saucepan
-Season with a little black pepper and mustard powder (optional)
-Add onion powder and sea salt to taste (optional)
-Whisk until all melted and creamy but don't let it boil. Keep warm.
-Preheat over to 350
-Mix together shredded sharp cheddar (3/4 cup) and shredded mozzarella (1/2 cup)
-Add most of the cheese to the warm sauce, leaving out just enough to spread over the top of the casserole
-Stir the sauce until the cheese all melts
-Add cauliflower chunks and gently fold with a spatula until the cauliflower is covered in sauce
-Place mixture in a small casserole dish and top with remaining cheese.
-Bake at 350 for 20-25 minutes, until cheese starts to brown.
Macros:
(will post soon)
[url=http://www.flickr.com/photos/krissee89/5554153937/][img]http://farm6.static.flickr.com/5056/5554153937_9ff7e17329.jpg[/img][/url]
[url=http://www.flickr.com/photos/krissee89/5554153937/]fakemacncheese[/url] by [url=http://www.flickr.com/people/krissee89/]kristen.webbers[/url], on Flickr