3-Minute Keto Muffins

gfundaro · 05-27-2007, 03:27 PM

These are sort of like english muffins. I top them with PB, or cream cheese w/ Splenda and cinnamon, or Canadian Bacon and mustard. They're a quick substitute for bread!

6 TBSP Flax Meal
1 Egg
A little water to moisten flax
1/2 Tsp splenda (or equivalent Stevia, I'm apparently allergic)

Thoroughly mix ingredients in a small english muffin-sized bowl; I used a ramakin. Microwave for 2 minutes. Run knife around edge of bowl and pop little loaf onto a plate. Let it cool, and then cut it into slices (i get 3 rounds out of it). Toast the rounds, and top with watever! You can add more sweetener if you want it sweeter. It's a little grainy, but I like the texture a lot, and it kills my muffin cravings in 3 minutes!
Here's the breakdown:
Fat- 18g
Protein- 15g
Fiber- 12g

MCEpidemic · 05-27-2007, 03:49 PM

Thanks for the recipe, now that I'm home I may experiment with a little bakin here or there. The flax meal is just flax seed put in a blender, right? Or do you need to buy it/make it seperately?

gfundaro · 05-27-2007, 06:09 PM

Quote:

Originally Posted by MCEpidemic

Thanks for the recipe, now that I'm home I may experiment with a little bakin here or there. The flax meal is just flax seed put in a blender, right? Or do you need to buy it/make it seperately?

I buy flax meal from Trader Joe's, it comes all ground up. I'm not sure about the flax seeds, I couldn't think of what to do with them hehe:-) It might be hard to grind them so fine in a blender.

Eileen · 05-28-2007, 09:38 AM

You can grind flax seeds to flaxmeal in an ordinary blender. It takes a couple of minutes, and I usually give the whole thing a shake half way through. Once they are ground, keep them in the fridge. It's a lot cheaper than buying pre-ground flaxmeal.

Thanks for the recipe, I'll try it out on the daughter with the wheat allergy.

sungoddesskatie · 05-28-2007, 12:46 PM

thanks for the recipe... I LOVE Trader Joe's as well! :P

TheCaptain · 05-28-2007, 01:26 PM

Quote:

Originally Posted by gfundaro

It might be hard to grind them so fine in a blender.

I use an electric coffee grinder. Then with a few presses of the button, i can decide how fine or course i want it, just like express beans

CoQ10 · 05-28-2007, 06:01 PM

I just purchased some flax meal from Trader Joe's, but it says there are 2 g carbohydrates per tbsp. Is this alright?

Thanks,
C10

MALECIA · 05-28-2007, 07:35 PM

I make the flaxmeal muffin today and you know it does the trick, put some peanut butter on it and was good, thanks for the tip

gfundaro · 05-28-2007, 08:18 PM

Quote:

Originally Posted by CoQ10

I just purchased some flax meal from Trader Joe's, but it says there are 2 g carbohydrates per tbsp. Is this alright?

Thanks,
C10

The one I got has carbs just as fiber, so I don't count them, it's just like a fibrous veggie. Did you buy the regular flax meal or the seeds with blueberry? Those looked yummy but I had to pass them up hah.

Glad you liked it Malecia!

You can also just make a smaller amount and "frost" it with some PB and cinnamon, add a bit more sugar to the flax. So yum!!

gfundaro · 05-29-2007, 12:28 PM

That's right, folks- NOODLES!!! :-D

Tufo Shiratake Noodles (I used fettuccine shape), I bought them from a local asian market
2 Eggs
1/2 oz or so of ham, chopped finely (i used a deli slice)
20g almonds (About 18 almonds I think)

Cook the noodles according to the package. I cooked them in a canned broth for a bit after boiling them to add some saltiness.
Scramble the two eggs and add the ham.
Move the eggs to the side and toss the peanuts into the pan to warm them.
Then toss your noodles on top and warm it all together, stirring, for a couple minutes.
Eat it up!! Sort of like lomein. :-)

Here's the breakdown w/4 oz. of the noodles:

3g net carbs!
19g Fat
22g Protein

A little low, you could add another egg or more ham, that was just the serving I randomly ate.

MALECIA · 05-30-2007, 08:55 AM

Boy you're just full of good stuff, you have to keep posting more, and I think I might become addicted to these flaxmeal muffins, plus I haven't even added the sweetner to it yet(cause I didn't have any) so god knows what's gonna happen when I do (LOL)

gfundaro · 05-30-2007, 02:56 PM

Quote:

Originally Posted by MALECIA

Boy you're just full of good stuff, you have to keep posting more, and I think I might become addicted to these flaxmeal muffins, plus I haven't even added the sweetner to it yet(cause I didn't have any) so god knows what's gonna happen when I do (LOL)

I'm glad you like them!!!

I've also found that if you exclude the egg and add heavy cream and/or soymilk (unsweetened has 3 g fiber and 1 net carb) and splenda, it comes out like a hot cereal! Also reduce cooking time to about 1:30. My boyfriend said I should make a 'keto kookbook' lol :-) So I guess I'll have to keep experimenting!!

gfundaro · 05-30-2007, 09:40 PM

Made grilled cheese today! Didn't add the sugar to the flax, and I only used 4 tbsp. I microwaved it, cut it in half, then just grilled it up with muenster and a slice of salami like a regular grilled cheese. YUMMMM

kunitkrzybear · 05-30-2007, 11:28 PM

Can someone explain to me why fiber doesnt count as carbs?

gfundaro · 05-31-2007, 08:02 AM

Quote:

Originally Posted by kunitkrzybear

Can someone explain to me why fiber doesnt count as carbs?

It doesn't impact blood sugar and has only 2 cal per gram and basically serves just to form bulk in the intestines.

gfundaro · 06-01-2007, 12:25 PM

Another experiment today!!! These turned out more moist than normal pancakes and a bit less fluffy, but I may have just added a little too much water.

4 TBSP Flax Meal
1 Egg
1 Egg White
Enough water to moisten flax for easier stirring
1.5 TBSP Splenda
1/2 TSP Baking Powder and Baking Soda each (had to guess on how much to use lol)
Stir everything thoroughly, it's a little hard to get it all together with the egg white in there, but it'll mix evenly in a couple minutes.
Heat the pan to Med-High with some olive oil in it, then drop dollops of the mixture like you would with a normal pancake. When bubbles start forming in the mixture, it's time to flip it over. Cook each pancake until brown on each side, make sure they're cooked through. I took a couple off too early and they were really soft in the middle hehe oops :-)
This made 6 pancakes about 5 inches wide, so it's a good beakfast! I dusted it with cinnamon, but you could definitely use SF syrup. Here's the macro breakdown:

22 g Fat
23 g Protein
16 g Fiber

I also had some corned beef on the side to bring it up to 28 g protein and 23 g fat

Have fun!

Eileen · 06-01-2007, 01:44 PM

Sounds interesting. I had a lot of eggs today that were about to go out of date, so I tried various versions of your microwave flax bread, and found that using less flax (25-30g) and a good pinch of baking powder resulted in a much lighter bread.

gfundaro · 06-01-2007, 05:08 PM

Quote:

Originally Posted by Eileen

Sounds interesting. I had a lot of eggs today that were about to go out of date, so I tried various versions of your microwave flax bread, and found that using less flax (25-30g) and a good pinch of baking powder resulted in a much lighter bread.

I'll have to try that! I'm still playing around with it, I'm just glad to have something bread-like, it's really added to my keto experience! Esp. now when there's no eggs or beef or avocado left :-\

Eileen · 06-02-2007, 12:53 PM

What happened to your eggs and beef and avocado?

gfundaro · 06-02-2007, 04:28 PM

Quote:

Originally Posted by Eileen

What happened to your eggs and beef and avocado?

I ate it all up :-(

But today my parents went shopping, and I'm mooching off of them for the summer lol, this is the first time in two years! So they bought 3 dozen eggs, lbs of cheese and tuna and chicken and sausage and even more flax meal! But only 1 avocado lol