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Low-carb recipes

1. Low-carb recipes
   1. LC Breads Pancakes tortillas
      1. Spinach bread
      2. English Muffins
      3. Tortillas
      4. Low Carb Pancakes
      5. Banana Bread Muffins
      6. Blueberry Crunch Top Muffins
   2. Salads
      1. Insalata Caprese Salad (Traditional)
      2. Insalata Caprese Salad (Tossed)
   3. Indulgences
      1. Oatmeal/coconut cookies
      2. Ginger Bread Cake
      3. Chocolate Treats
      4. Fondue - swiss
      5. Pumpkin Pie
         1. CRUST
         2. FILLING
   4. Fondue
      1. Makes: 1 1/4 cups
   5. LC Pizza
      1. THIN AND CRISPY PIZZA CRUST - not low carb- make very thin
         1. Sauce
   6. Meat pin Wheel
      1. Directions
   7. Thickeners
      1. Cake

LC Breads Pancakes tortillas

Spinach bread

• 1 box chopped frozen spinach (defrosted and water squeezed out)
• 4 eggs

To your taste add...

• Parmesan Cheese
• bacon bits
• salt & Pepper
• minced garlic
• paprika
• dehydrated onion.

English Muffins

adapted from a recipe by Bruce Fife, N.D.

Makes five muffins

Ingredients:

• 1/4 cup (half a stick) butter, melted
• 1/3 cup coconut flour (Bob's Red Mill preferred)
• 4 eggs
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/4 teaspoon aluminum-free baking powder
• 1/2-3/4 cup sharp cheddar cheese, finely grated

Preparation:

Preheat oven to 400 degrees Fahrenheit.

Beat together eggs, butter, salt, pepper, and garlic powder. Add coconut flour and baking powder, whisking into the batter until there are no lumps. Stir in the cheese. Spoon batter into 5 buttered ramekins. Bake for 15 minutes or until firm. Let cool completely before cutting into. For best results, make these the night before you plan on eating them. Store in the fridge.

~4g net carbs per muffin

Tortillas

•     1 cups gluten flour
•     1 cup coconut flour
  
•     1 teaspoon salt
•     3/4 cup water
•     3 tablespoons warmed coconut oil
  

Form into balls (12?). With bottom of a glass or tortilla press, flatten to shape. Cook in non-stick skillet.

Low Carb Pancakes

Makes 2 medium flapjacks. Serves 1.

Ingredients:

• 1.5 tablespoons organic heavy cream OR 2 tablespoons coconut milk
• 2 eggs
• 3.5 tablespoons water (use only three if using coconut milk)
• 1/4 cup Soy protein-isolate
• 2 tablespoons sifted coconut flour
• 1/4 teaspoon baking powder
• 1/4 teaspoon salt

Banana Bread Muffins

Makes 10 muffins

Ingredients:

• 1/2 cup sifted organic coconut flour
• 4 tablespoons organic unsalted butter, softened
• 6 large eggs
• 3/4 cup mashed banana (2 medium bananas, overripe to the point of being black)
• 1/2 cup erythritol
• 1/4 teaspoon good-tasting pure stevia extract
• 1/4 teaspoon unrefined salt
• 1 teaspoon pure vanilla extract
• 1/2 teaspoon cinnamon
• 1/2 teaspoon aluminum-free baking powder
• 1/2 cup walnuts or pecans, chopped

Preparation: Preheat oven to 350 degrees Fahrenheit.

Beat butter with erythritol until fluffy, about 2-3 minutes. Beat in vanilla. Add eggs one at a time, beating for 30 seconds after each addition. Combine coconut flour with baking powder, cinnamon, stevia, and salt, and beat into batter until there are no lumps. Beat in mashed banana. Fold in nuts, reserving a couple tablespoons for sprinkling the tops. Pour batter almost up the top of greased muffin papers (the shiny tins work best), and top with nuts. Bake 35 minutes, covering the muffins with a sheet of foil after the 30 minute mark. Let cool in pans for 5-10 minutes, then remove and let muffins finish cooling on a wire rack. When completely cooled, transfer to an airtight container. Store at room temperature for 24 hours, then move to the refrigerator.

~5.5g net carbs per muffin of a recipe

Blueberry Crunch Top Muffins

Makes 12 muffins

Ingredients:

• 2 cups blanched almond flour
• 1/8 to 1/4 teaspoon salt
• 1 teaspoon aluminum-free baking powder
• 1/2 cup extra virgin olive oil
• 3 omega-3 eggs
• 1/2 cup erythritol or preferred sugar-free sweetener
• 1/2 teaspoon NuNaturals pure stevia extract
• 1 teaspoon lemon or vanilla extract
• 1 teaspoon lemon zest
• 1/8 cup lemon juice
• 1/8 cup lite coconut milk (or half n' half if you can use dairy)
• 1 cup blueberries or raspberries
• oat flour, for dusting (optional)

For Crunch Topping (optional):

• 2 tablespoons non-hydrogenated shortening or unsalted butter
• 2 tablespoons coconut milk
• 1/2 cup blanched almond flour
• 2 tablespoons golden flax meal
• 2 tablespoons erythritol
• 1/4 teaspoon blackstrap molasses
• 1/2 teaspoon cinnamon
• 1/8 teaspoon nutmeg
• 1/4 teaspoon stevia extract

Preparation: Preheat oven to 350 degrees Fahrenheit.

Mash together the ingredients for the topping with a fork, then stick it in the freezer while you make the muffins. Whisk together wet ingredients plus the erythritol in one bowl. Stir together the dry ingredients in a different bowl. Add the wet to the dry ingredients, whisking until incorporated. Coat berries with a light dusting of oat flour (to keep them from sinking), and gently fold 3/4 of them into the batter. Fill muffin cups 3/4 of the way full, and sprinkle remaining berries over the tops. Pinch off bits of the cold topping, dropping them over the tops of the muffins. Bake for 25 to 30 minutes, or until puffed and golden brown. Let cool until lukewarm, then turn muffins out of the silicone muffin cups (if using) so the tops are facing down. After completely cooled, store in baggies or tupperware with paper towels.

~3.5 grams net carbs per muffin (using bluberries)

Salads

Insalata Caprese Salad (Traditional)

16 oz fresh mozzarella cheese sliced about 1/4 inch thick

4 large vine ripened tomatoes sliced about 1/4 inch thick

2 oz fresh basil leaves

3 tablespoons extra virgin olive oil

Balsamic Vinaigrette to taste ( this contains sugars - better to use plain vinager )

salt to taste 

Freshly ground black pepper to taste

On a large platter, arrange tomato slices, mozzarella slices, and basil leaves in a circular pattern alternating and overlapping them. Drizzle olive oil over salad and son with salt and pepper. (To make an individual salad stack a tomato slice, mozzarella slice, and basil leaf on top of each other and repeat. Then drizzle with olive oil, balsalmic vinagirette and son with salt and pepper.) Insalata Caprese should never be allowed to sit in the oil for an extended amount of time and become soggy and all ingredients MUST be fresh.

Insalata Caprese Salad (Tossed)

• 16 oz fresh mozzarella pearls
• 16 oz cherry tomatoes sliced in half
• 2 oz fresh basil leaves torn into pieces
• 3 tablespoons extra virgin olive oil
• Balsamic Vinaigrette to taste (contains some sugar)
• salt to taste ( lacks iodine - better to use real salt)

Freshly ground black pepper to taste

In a bowl combine mozzarella pearls, cherry tomatoes, and torn basil leaves. Drizzle olive oil and balsamic vinaigrette over salad and son with salt and pepper. Insalata Caprese should never be allowed to sit in the oil for an extended amount of time and become soggy and all ingredients MUST be fresh.

Indulgences

Oatmeal/coconut cookies

These have some carbs 

• 2g Cardamom
• 6g  baking soda
• 10g salt
• 10g ground cloves
  
• 10g nutmeg
• 30g molasses
• 120g cinnamon
• 180g oat-bran
  
• 130g gluten flour
  
• 240g  coconut
• 240g ginger (fresh ground is best )
• 320g rolled oats

Mix above - then add

• 600g coconut oil
• 1200g sour cream
• 6 eggs
• 2 cup splenda eqiv 48 drops
  

• Mix the dry flour, bran, outs, coconut and spices first.
  
• Set eggs and sour cream out to warm them to room temp
• Beat coconut oil, oats, molasses and let sit for 4 hours
• Add the rest - Will be very still and hard to stir.
• On greased cookie sheets - tablespoon sized - flatten a bit. 375F for 10 min.

Ginger Bread Cake

Experimental

• Oven 350

• 1 teaspoon vanilla
• 1/3 cup molasses
• 1.5 tbs Ginger
• 1 tbp cinnamon
• 1 tsp ground nutmeg
• 1 cups coconut flour sifted
• 1.5 cup oat flour
• 1 tsp Baking soda
• 1/2 cup equv - splenda brown sugar
• 1/2 cup coconut oil
• 1.5 cup hot water

• mix all

bake in greased pan for about an hour.

Chocolate Treats

Chocolate Treats

Fondue - swiss

about 5 servings

• 1 cup chianti wine
• 1/2 pound shredded Swiss cheese
• 1/2 pound shredded Gruyere cheese
• 1/4 teaspoon salt
• 1/4 teaspoon ground nutmeg (Optional)
• 1 clove garlic, minced (optional)
• pimiento
• Pork rinds ( microwave cook-able are best! )

Melt in microwave -

Try with Cheddar - Colby

Pumpkin Pie

CRUST

• 1/2 cup almond flour (finely ground almonds - Bob's Red Mill)
• 1 cup CarbSense zero carb bake mix
• 1 stick melted butter
• 1/4 cup water
• 14 cup Splenda

FILLING

• 1 tsp cinnamon
• 3/4 - 1 tsp ginger
• 1/4 - 1 tsp cloves
• 1/4 tsp salt
• 3 large eggs
• 1/2 cup heavy cream
• 3/4 cup Splenda
• 1 14-16 oz can of pureed pumpkin (or 1/2 a 29 oz double-can)
  

Makes 20 mini cupcakes

Ingredients:

• 2 tablespoons organic coconut oil OR unsalted butter
• 1/4 cup blanched almond flour, packed
• 2 teaspoons pure vanilla extract (may replace 1 tsp with coconut extract)
• 2 cups unsweetened shredded coconut, ground to a meal
• 1 tablespoon sifted coconut flour (sub with 2 tablespoons brown rice flour or 1 tablespoon protein powder)
• 1/4 cup coconut milk
• 1/2 cup erythritol OR 1/4 cup honey OR 1/2 cup Splenda
• 1/2 teaspoon NuNaturals pure stevia extract
• 1/8 teaspoon salt
• 3 large eggs
• 1/2 teaspoon aluminum-free baking powder

Preparation: Preheat oven to 325 degrees Fahrenheit.

With a Magic Bullet or food processor, grind shredded coconut into a fine, powdery meal. Scoop almond flour into measuring cup, and pack it in firmly with your hands, like you're measuring brown sugar. Sweep it level. Add to coconut and the rest of the dry ingredients. Melt butter, and beat in eggs, vanilla extract, and coconut milk. Add dry ingredients into wet ingredients, and beat together for a couple of minutes. Line a mini muffin pan with mini muffin papers, and spray with extra virgin olive oil spray. Alternatively, grease mini muffin wells very well with coconut oil. Pour batter almost to the top of mini muffin cups. Rap muffin tin gently on the counter to pop air bubbles. Bake for 18-20 minutes, until springy and firm to the touch. You might have to bake these longer since my oven in this apartment runs hot. Remove cakes from muffin tins as soon as they are cool to the touch, and cool on a wire rack. Dip cakes into glaze. Serve at room temperature.

~1.1g net carbs per mini cake (unglazed) ~1.3g net carbs per mini cake (glazed)

Coconut Milk Glaze

• 1 cup full fat coconut milk, chilled
• 4 teaspoons coconut flour OR a tiny pinch xanthan gum
• Stevia and powdered erythritol, to taste
• pinch salt

Whisk together coconut milk, and sift in coconut flour. Whisk in coconut flour until no lumps remain, then add a pinch of salt, and sweeteners. Taste and adjust sweetness level if necessary. Dip cakes into glaze and sprinkle with unsweetened coconut. ~3.5g net carbs for the whole batch of glaze

Fondue

Makes: 1 1/4 cups

• 1 c cheddar cheese; shredded
• 4 oz Jalapeños or artichoke hearts, chopped and drained
• 1 oz pimientos
• 1/4 c Cream
• 2 T Onion; finely chopped
• 2 ts Cumin, ground

Heat all ingredients over low heat, stirring constantly (microwave works best), until the cheese is melted. Serve warm with pork rinds.

LC Pizza

THIN AND CRISPY PIZZA CRUST - not low carb- make very thin

1. Mix flour and gluten flour
   
2. Put 1 1/2 cups warm water in large bowl; sprinkle with yeast - stand until foamy, about 5 minutes.
3. Mix sugar, oil, and salt into yeast mixture. Add flour while stirring until a sticky dough forms.
   
4. ( need mixer instructions here )
   
5. Transfer dough to an oiled bowl - brush top with oil. Cover bowl in a warm, draft-free place until dough has doubled (1-hour?) Turn out onto a lightly floured work surface and gently knead 1 or 2 times before using.
6. Throw into thinnest crust possible.
   
7. Wrap in cling-wrap put in a zipper bag - freeze.

Sauce

• Sautéed Onion - do this first
• Roma Tomatoes
• Garlic - lots
• Olive oil
• Basil
• MSG
• Red wine - 1 cup
• Oregano Just a pinch
• marjoram
• Thyme
• Rosemary
• Savory

Meat pin Wheel

• 2 (8 ounce) packages cream cheese, softened
• 1 (1 ounce) package ranch dressing mix (or 4 tbsps fresh dill or maybe other herbs like basil, thyme, cayenne pepper?, oregano)
• 2 green onions, minced
• 16 slices turkey or ham (or use 4 low-carb tortillas or use both!)
• 1/2 cup (red, green, orange, or yellow) bell pepper, diced
• 1/2 cup diced celery
• 1/4 cup pickle relish or slice pickle spears into smaller pieces
• 1/4 cup sliced black olives or pimento-stuffed green olives
• 1/2 cup shredded Cheddar cheese

 * You can also substitute different vegetables in and maybe substitute the ranch dressing mix for Italian dressing mix or another dressing mix? The dressing mixes are just spices/flavor and usually don't have sugar in them. 

Directions

• Combine the cream cheese with dressing mix/herbs, olives, pickles, celery, and bell pepper.

• Spread a thin layer of the cream cheese mixture on each deli meat slice, arrange shredded cheese and green onions on top of the mixture, and roll them up.

• Refrigerate for 30 minutes to firm; then cut each roll into 3 slices and serve. May be made up to 1 day in advance.

Thickeners

Thickener - replaces starch

• 1 part acacia fiber
• 1 part guar gum
• 1 part carob powder
• 1 part xanthan gum

Thickener replaces cereal

• 4 parts large egg white
• 1 part acacia fiber
• 1 part guar gum
• 1 part carob powder
• 1 part xanthan gum

Cake

• 12 tbsp liquid egg whites
• 1 teaspoon xanthan gum
• 1 tablespoon baking soda
• 1 Vitamin C tablet - crushed. Or 1 tsp. ascorbic acid/vitamin C powder

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