Cooking on Keto! (Part II)

[kwebbers]

For my original 'Cooking on Keto!' thread, please visit --> http://forum.bodybuilding.com/showth...hp?t=132899693

Apparently there is a time limit on when you are able to edit your previous posts... I was unaware of this, and therefore I can no longer revisit my first post to further update the original 'Cooking on Keto' thread recipe contents

In this thread, you can expect the following recipes... (and so much more...)

Part II Contents:
Fauxtmeal
Low Carb Bread
Zucchini Fries
Easy Egg "McMuffins"
Low Carb Almond Cookies
Low Carb Bacon and Egg Quiche
Cheeseburger Quiche
Pizza Flavored Broccoli
Low-Carb Spinach Bites
Desiree’s Flax Almond Muffins
Garlic Parmesan Flax Seed Crackers
Easy Flax Breakfast Pudding
Low Carb Shepherd's Pie
Brownies
Breakfast in a Cup
Low-Carb Cheesesticks - from Russ
George’s No-Bake Chocolate Cheesecake

[TLydi23]

Isn't TVP "Oatmeal" not any good because of soy lowering test.

[kwebbers]

Isn't TVP "Oatmeal" not any good because of soy lowering test.

Haven't tried it yet, and I honestly don't know any science behind the soy

[kwebbers]

Net Carbs: 6.4g

Verdict:
If you are a previous oats fan like I am, don't be expecting the real thing... but this comes pretty darn close... the texture is spot on and is high in fiber, low carb. Kept me full all morning!

FAUXTMEAL
Serves 1

INGREDIENTS
• 1/4 cup flax meal, preferably golden flax meal (I used Spectrum, ground)
• 1/4 cup TVP
• 1 raw egg white or 2 Tbs liquid egg white or egg substitute
• 1/2 scoop (OP used a level 25cc scoop) of protein powder (I omitted this for less protein)
• 1/2 cup unsweetened almond milk (I used coconut milk)
• 1/2 cup water
• Seasonings of choice (I used 1/2 t vanilla extract)
• Stevia if you are using unsweetened protein powder (I omitted this)

DIRECTIONS
Combine all the ingredients in a medium saucepan. Bring to a boil, then reduce heat to medium. Cook, stirring frequently, for 5 minutes. Serve immediately. I topped mine with Greek yogurt, blueberries, and almonds.

*Notes:
I am used to just microwaving my oats for a simpler prep, so I combined all the ingredients in a microwave safe bowl (minus the vanilla) and nuked it for ~2.5 min. The trick is to let it cool for another 2-3 min to let the mixture settle and get a thicker texture. Then, stir it up, mix in the vanilla and/or other toppings to your liking and enjoy!

NUTRITION
331 calories, 11g fat (about 7 grams of which is omega-3s), 5g net carbs (18g carbs + 13g fiber), 35g protein



Macros:
291 calories, 12.5g F, 12g Fiber, 18.4g C, 22.5g P

fauxtmeal by kristen.webbers, on Flickr

[kwebbers]

I am a huge bread fan, therefore, I have been trying out many different bread-like recipes. Now, I may not have cooked this batch long enough, maybe the recipe was just a dud, or maybe my substitution of whey protein in place of soy isolate ruined my successful streak, but about 30 seconds after I took it out of the oven... it looked like this:


proteinbread by kristen.webbers, on Flickr

haha, wow, that is just embarrassing...

Needless to say this attempt was a failure

Verdict:
Still tasted good, and I still decided to keep it for a little snack but that's mostly due to the fact that even though it didn't turn out like "bread", its still chocolate peanut butter whey flavor and the flavor tastes awesome...
But in terms of producing an actual bread loaf, I'm just gonna stick to my Banana Protein Bread recipe

Oh well, on to the next one!

This is the original recipe I found at http://www.low-carb-diet-recipes.com...arb_recipe.htm if anyone would like to give it a go:

Low Carb Bread Substitute

Ingredients:
• 1/2 c soy isolate
• 1 t baking powder
• 3 large eggs
• 1 T oil
• 2 T water
• 2 T heavy cream
• 2 art. Sweetener (I'm assuming this is asking for '2 packets')
• 1/2 t cinnamon

Nutrition Information: (depending on the ingredients, of course)
Recipe makes 1 loaf
(Calories: 430)
Total: @ 5 carb, 1 fiber (4 NET carbs), 38 fat, 17 protein
24 thin slices @ .2 carbs, 18 Calories, 2 fat, 1 protein

Directions:
• Preheat oven to 350oF and spray loaf pan with non-stick spray.
• Mix all ingredients in bowl with whisk until smooth.
• Spread into bottom of loaf pan.
• Bake 15-18 minutes, let cool 5 minutes. Remove from pan and finish cooling.

[kwebbers]

Still not impressed....

Ok, so this is not the same recipe as the first 'Low Carb Bread', but it is very similar and actually came out a LITTLE better. I was so bummed after my previous bread failure that I wanted to give this one a try as well. Needless to say, I'm still disappointed in the outcome! GRR

These bread recipes seem to lack the density and volume of real bread unlike the Banana Protein Bread...

Verdict:
STICK TO THE BANANA PROTEIN BREAD RECIPE haha I give up on any other bread substitute, though this one came MUCH closer to being 'bread-like' so I still suggest you try the recipe for yourself and share your input!



Low Carb Bread II

Ingredients:
• 3/4 cup whey protein
• 1/8 cup "Just Whites" egg white powder
• 1 Tbsp baking powder
• 1 pkt splenda
• 1/8 t salt
• 1/4 cup heavy cream
• 3 large eggs
• 1/8 cup water
• 3 Tbsp olive oil

Nutrition Information:
Recipe makes 1 loaf
(Calories: 972)
Total: @ 12 carbs, 2 fiber, 109 fat, 57 protein
10 slices @ 1 NET carb, 97 cal, 11 fat, 8 protein

Directions:
• Preheat oven 400oF. Oil a Pyrex loaf pan.
• Mix all dry ingredients. Add wet ingredients and mix with hand mixer for one minute.
• Pour into loaf and bake 15-20 minutes.


proteinbread1 by kristen.webbers, on Flickr

[kwebbers]

I am up late tonight doing Resident Advisor rounds in my building, so to pass the time I decided to make my breakfast for the morning :P My room smells absolutely delicious - I want to eat this now!

Net Carbs: ~1-2

Notes:
I made some slight variations to the recipe, depending on what I had - still came out looking and smelling wonderful!

Verdict:
This was really, REALLY yummy - family agreed as well

Original recipe found at: http://www.low-carb-diet-recipes.com...arb_recipe.htm
Low Carb Bacon and Egg Quiche

Ingredients:
• 6 large eggs (I used 1 cup egg whites + 2 large eggs)
• 1 cup heavy cream
• 1 cup grated cheddar cheese or Swiss cheese (I used 1/2 c cheddar + 1/2 c swiss)
• 1/2 cup crisp cooked bacon, crumbled (didn't have bacon so just left it out)
• salt and pepper (no salt to keep sodium down)

Nutrition Information:
Recipe makes 4 Serving - In a 9" circular pan I got 6 servings
(Calories: 429) - per serving I'm assuming
@ 2.6 carbs, 38.8 fat, 17.7 protein

Directions:
• Preheat oven to 350oF.
• Butter or spray quiche or pie pan with non-stick cooking spray.
• Beat the eggs with the cream. Add salt and pepper to taste.
• Add the cheese and bacon, mix well.
• Pour into the pan. Bake for 40 minutes or until golden brown.


Macros:
6 Servings
Per serving - 245 calories, 20.1g F, 1.33g C, 10.93g P


eggquiche by kristen.webbers, on Flickr

[kwebbers]

Low-Carb Cheesesticks – from Russ
Cut small square strips of mozzarella (or any cheese)
Dip in egg or egg whites
Roll in crushed pork rinds (plain or hot n spicy)
Set in a non stick pan with some hot oil for a few seconds and flip em until they are done.

Notes:
I basically did the same thing, but cut a piece of foil and popped my little guys in the toaster oven for a couple min. at 350degrees


Verdict:
quick, easy, and a yummy choice for a crunchy/salty craving
also, virtually no carbs

Macros: (for: one stick colby cheese, 1/4 T egg whites, 1/4 oz. pork rinds)
123 calories 9.5g F 0.1g C, 9.5 P


cheesesticks by kristen.webbers, on Flickr

[KCW88]

Reps for all these great recipes!

May I point you in the direction of this godly low-carb website:

http://www.genaw.com/lowcarb/recipes.html

This should provide you with plenty of recipes for more tests, I've used this site many times already. Her spinach lasagna, cheeseburger quiche, and casseroles are all phenomenal. Haven't tried any of her deserts yet but they look good too

[kwebbers]

Thanks! and I have been there but have yet to try anything of hers yet! Will start tomorrow & I'll check out your suggestions

Reps for all these great recipes!

May I point you in the direction of this godly low-carb website:

http://www.genaw.com/lowcarb/recipes.html

This should provide you with plenty of recipes for more tests, I've used this site many times already. Her spinach lasagna, cheeseburger quiche, and casseroles are all phenomenal. Haven't tried any of her deserts yet but they look good too

[kwebbers]

Well, I just whipped this up to fill me and my daily macros up by combining fibrous veggies, fat, and protein all in one quick and low-cal meal

1 cup steamed broccoli
1 egg fried
1 swiss slice
spices and tabasco (yum!)

Steam the broccoli covered in a microwaveable bowl, fry the egg, place swiss slice on top, and top the veggies with egg/cheese and spices


broccolieggs by kristen.webbers, on Flickr

[MASSter]

Are you just cooking 24/7? Give me a sec. Gonna see if my wife is ok with you moving in.

[shadowwalker021]

Are you just cooking 24/7? Give me a sec. Gonna see if my wife is ok with you moving in.

dibs on her if the wifey does not approve

[kwebbers]

hahah the answer is, yes, I am constantly a) looking up new recipes b) shopping for new recipes or c) cooking new recipes

[kwebbers]

OK, so I'm straying away from my original list of contents for this thread... but I wanted to try one a different brownie recipe found at --> http://www.genaw.com/lowcarb/giant_p...ate_treat.html

nom nom nom

Macros and recipe/directions for original recipe are found at the above link.

Macros for my batch:
949 calories, 86.7g F, 14g Fiber, 25.2g C, 23.3g P
Per slice: 95 calories, 8.67g F, 1.4g Fiber, 2.52g C, 2.33g P


pbbrownie by kristen.webbers, on Flickr

[kwebbers]

I normally have eggs in the morning, but not like this. The coconut oil reallly makes this satisfying!

I keep meaning to post this dish because seriously, it keeps me full all morning and through my morning workout. I have to give mad props to rob2093124 for promoting coconut oil like he does lol

Net Carbs: 4 grams

So here it is --> The Best Keto Omelet:

Main Ingredients:
2-3 eggs
1/2-1 T coconut oil
1 T light/heavy cream

then,
Choose a cheese:
swiss (my favorite - 1 slice Sargento swiss)
feta
cheddar
etc.

then,
Choose one or more fillings:
pepperoni
bacon
broccoli
more cheese
etc

Directions:
Mix up the eggs and cream
Heat up a frying pan, coat the pan in the oil, pour egg mixture into pan
Let sit for a few seconds then move around mixture so that the rest of it gets cooked (you know, like making an omelet...)
Cover one side with your cheese of choice
Cover same side with additional toppings
Flip over the other side and let sit for the cheese to melt
Voila

So simple and is my new breakfast/lunch staple!

Macros:
405 calories, 30.8g Fat, 2.2g Fiber, 6g Carbs, 25.9g Protein
6% from carbs, 68% from fat and 26% from protein

*1/2 T oil, 2 eggs, 1 T light cream, 1/4c feta, 1/2c broccoli, 4 slices Ready-to-Serve bacon (Oscar Mayer)*
bestomelet by kristen.webbers, on Flickr

[kwebbers]

I ended up making this this morning because I woke up late and didn't have time to make my favorite omelet dish (see recipe above) before work I had like, 5 min for breakfast and so this is how I did it!

This is my own version of an original "Breakfast In a Cup" recipe I found online since I had to kind of create it on the spot, though there are many ways you can make your own variation... all you need is a cup/mug and a microwave

Verdict:
Super easy and quick if you are rushed for time in the morning!

Net carbs: 2.5g

Ingredients:
1 microwavable cup or coffee mug
2 eggs (or more if your cup is big enough)
1/4c cheese (I used feta and cheddar)
1 t butter
spices (opt.)

additional ingredients:
*You could add chopped bacon, sausage, broccoli, whatever is easily accessible if you are in a hurry
*I'm sure you could even add some coconut oil if you wanted to

This is what I did...
Directions:
Put 1/2 c chopped broccoli in coffee mug and 1 t butter
Next, crack 2 eggs into the mug
Microwave on high for about 1 min.
Take mug out and sprinkle with cheese and/ or spices
Put back in microwave for another 30 sec
(may need more or less time depending on your microwave)

Caution - eggs and veggies get really hot!!

Macros:
262 calories 17.8g Fat, 1.4g Fiber, 3.9g Carbs, 18.6g Protein
eggsinmug by kristen.webbers, on Flickr

[kwebbers]

MMMM I just made this for lunch today... I'd been thinking of a way to make a delicious burger all day so I was happy this turned out well though, how can you go wrong with a cheddar burger?? haha

Verdict:
NOM NOM NOM I impress myself sometimes....

Net Carbs: >1g

Ingredients:
80/20 burger patty (mine was pretty big... weighing in at 167 grams :P)
1 t coconut oil
1 egg
1 1/2 cups spinach
1 slice cheddar cheese

Directions:
Tip: Use two frying pans (one for burger, one for egg n spinach) to make this more efficiently...

1. Heat up one pan and place burger patty and cook for a few min (duh..)
2. When the burger is half done, heat up another pan with oil
3. Crack egg into pan and fry (I did mine sunny side up)
4. Turn oven broiler on
4. Once burger is cooked how you want, place the fried egg on top & place slice of cheese on top of egg, then place in the oven to melt cheese
5. Lastly, use the remaining oil from the egg pan to cook the spinach in the pay for about 1 min
6. Serve burger on top of spinach

Macros:
613 calories, 48.2g Fat, 1g Fiber, 1.6g Carbs, 40.3g Protein
ketoburger by kristen.webbers, on Flickr

ketoburger1 by kristen.webbers, on Flickr

[shadowwalker021]

awesome ^^^. you should try this burger recipe from my fam's restaurant:

burger with 2 slices american cheese, about 1/4 cup blue cheese, and 1/4 cup diced and pan-fried bacon (until crunchy). honestly the best thing i've ever eaten. you'll love it

[kwebbers]

awesome ^^^. you should try this burger recipe from my fam's restaurant:

burger with 2 slices american cheese, about 1/4 cup blue cheese, and 1/4 cup diced and pan-fried bacon (until crunchy). honestly the best thing i've ever eaten. you'll love it

Sounds awesome! I'll definitely give it a try And I wanted to add bacon to this one, but the burger patty itself was already like 400 cals so I didn't wanna over-do it :P

[smb43432]

loving these recipes keep em coming!

[bvalks]

going to try the banana bread this weekend, thanks for all the recipes!

[KimPossible98]

I love that you are posting this stuff up! Thanks - and the breakfast in a cup deal is my new 'go to' - what a time saver!

[kwebbers]

going to try the banana bread this weekend, thanks for all the recipes!

No problem! I'm just trying to make it easier for others to decide on what keto recipes are best & if you get a chance, post of picture of the bread you make!

loving these recipes keep em coming!

You got it! Will be trying a few new ones this week after my carbup

I love that you are posting this stuff up! Thanks - and the breakfast in a cup deal is my new 'go to' - what a time saver!

Thanks! & yeah, it definitely saves time in the morning when you wake up late lol

[MHSETRadTech]

You have any deserts you've tried out and would like to share?

[kwebbers]

You have any deserts you've tried out and would like to share?

Actually, I have been meaning to try out this fudge recipe I found looking through the recipe forum, but haven't gotten a chance to make it yet... You are more than welcome to try it yourself! post pics if you do

(found in keto recipes)
**Chocolate Fudge Recipe-Low Carb

Okay folks, I tried something tonight that actually turned out pretty freakin good. It's my low carb version of Fudge.

1/2 cup heavy cream
2.5 tablespoons butter
4 ounces cream cheese
1 teaspoon vanilla
3 tablespoons Splenda (you may need more, sweeten to your taste)
2-4 tablespoons unsweetened cocoa powder (depending how rich you like it)

In a small pot, melt the butter on low heat. Once it's melted, add in the cream cheese. Make sure and cut it up into little pieces so that it melts faster. Otherwise, you'll be waiting for a long time. Also add the cream and Splenda. Once it's melted and bubbling, reduce head and add in the cocoa and vanilla. Stir well and pour into a buttered dish. Let it sit for an hour or two in the fridge and boom, you've got some low carb fudge.

Carbs- 2 per serving, should yield 6 servings.
Protein-1 gram

[MHSETRadTech]

OK, so I'm straying away from my original list of contents for this thread... but I wanted to try one a different brownie recipe found at --> http://www.genaw.com/lowcarb/giant_p...ate_treat.html

nom nom nom

Macros and recipe/directions for original recipe are found at the above link.

Macros for my batch:
949 calories, 86.7g F, 14g Fiber, 25.2g C, 23.3g P
Per slice: 95 calories, 8.67g F, 1.4g Fiber, 2.52g C, 2.33g P


pbbrownie by kristen.webbers, on Flickr

I tried this one and it was awesome!

[kwebbers]

Shadowwalker called me out the other day to tell me I'm slacking on my recipes and I couldn't agree more lol But I just haven't made anything new lately! So here's something I haven't tried before until this morning, and it was actually very tasty! It's definitely a nice break from eggs every morning

I found this recipe on About.com and was super quick and easy

Easy Flax Breakfast Pudding

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 (I used about 1 packet Stevia)
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.

Notes:
One commenter suggested using 1/4 cup heavy cream instead of the egg and said that it was just like Cream of Wheat and tasted delicious

Also, I suggest microwaving it the second time around for only 45 seconds so that it is still a little pasty, mine was a little too solid - but was SO good! You could definitely play around with this recipe and make it your own
(for you hungrier men, you could even double the recipe and still be under 600 calories)


My macros: 275 calories, 18g fat, 9g fiber, 11.8g carbs, 13.6g protein
*I followed the recipe exactly, and my "mix-in" was a 1/2T almond butter
(2.8g net carbs)


flaxpudding by kristen.webbers, on Flickr

[kwebbers]

I tried this one and it was awesome!

Glad you liked it Mine didn't come out so tasty lol

[kwebbers]

crepes and egg omelette:

IMAG0483 by kristen.webbers, on Flickr

quick egg n cheese melt:

IMAG0484 by kristen.webbers, on Flickr