Part 11 (1/2)
Whisk all the liquid ingredients together and pour them into the dry ingredients. Mix everything quickly with a few quick strokes of your whisk. Mix only enough to be sure all the dry ingredients are moistened.
Add about[image] of the beaten egg white to the batter and fold in gently using a rubber sc.r.a.per. Then fold in the rest of the egg white. of the beaten egg white to the batter and fold in gently using a rubber sc.r.a.per. Then fold in the rest of the egg white.
Bake immediately according to the directions that come with your waffle iron.
Serve with b.u.t.ter and sugar-free pancake syrup, cinnamon and Splenda, or low-sugar preserves.
Yield: How many waffles you get will depend on the size of your waffle iron; I got 6. How many waffles you get will depend on the size of your waffle iron; I got 6.
Each with 15 g protein; 9 g carbohydrate; 2 g dietary fiber, 7 g usable carbs. a.n.a.lysis does not include toppings.
b.u.t.termilk Bran m.u.f.fins These m.u.f.fins are tender, moist, sweet, and perfumed with cinnamon. And using the GO-Diet's figure of 4 grams of carbohydrates per cup of b.u.t.termilk, these are a bad deal, carbohydrates-wise.
[image]cup wheat bran cup plus 2 tablespoons (105 g) vanilla whey protein powder 2 tablespoons (13 g) vital wheat gluten teaspoon salt 1 teaspoon baking soda cup (6 g) Splenda teaspoon cinnamon cup (60 g) chopped walnuts or pecans (optional) 1 cup (240 ml) b.u.t.termilk 1 egg 3 tablespoons (45 ml) oil 1 tablespoon (15 ml) blackstrap mola.s.ses Preheat the oven to 350F (180C, or gas mark 4).
In a mixing bowl, combine the wheat bran, protein powder, wheat gluten, salt, baking soda, Splenda, cinnamon, and nuts and stir until well combined.
In a measuring cup, stir together the b.u.t.termilk, egg, oil, and mola.s.ses.
Spray 10 cups of a m.u.f.fin tin well with nonstick cooking spray.
Give the wet ingredients one last stir and pour them into the dry ingredients. With a spoon, stir just long enough to moisten all the dry ingredients. Do not over-mix! The batter should look rough, and a few lumps are fine.
Spoon the batter into the prepared m.u.f.fin cups, dividing the mixture evenly (the m.u.f.fin cups should be about 2/3 full).
Bake for 20 to 25 minutes and then turn the m.u.f.fins out of the m.u.f.fin cups onto a wire rack to cool.
Yield: 10 m.u.f.fins 10 m.u.f.fins Each with 13.5 carbohydrates and 6 grams of fiber, for a total of 7.5 grams of usable carbs and 9 grams of protein.
Sour Cream, Lemon, and Poppy Seed m.u.f.fins 1 cup (125 g) almond meal 1 cup (130 g) vanilla whey protein powder 1 teaspoons baking powder teaspoon salt [image]cup (8 g) Splenda 1 teaspoon baking soda 2 tablespoons (18 g) poppy seeds 1 cup (230 g) sour cream 2 eggs 2 tablespoons (30 ml) water 2 teaspoons lemon extract Grated rind of 1 lemon Preheat the oven to 400F (200C, or gas mark 6).
In a mixing bowl, combine the almond meal, protein powder, baking powder, salt, Splenda, baking soda, and poppy seeds and stir until well combined.
In a separate bowl, combine the sour cream, eggs, water, lemon extract, and lemon rind and whisk together well.
When your oven is up to temperature, spray 16 m.u.f.fin cups well with nonstick cooking spray. (You can use paper liners, if you prefer.) Pour the sour cream mixture into the dry ingredients and stir together with just a few strokes-just enough to make the mixture evenly moist. Do not over-mix.
Spoon the batter evenly into m.u.f.fin cups and bake for 20 minutes.
Yield: Makes 16 m.u.f.fins Makes 16 m.u.f.fins Each with 5.25 grams of carbohydrates and 1 gram of fiber, for a total of 4.25 grams of usable carbs and 7.75 grams of protein.
Cranberry Nut m.u.f.fins I tried Cranberry Nut Bread, and it was a failure- all the cranberries rose, so the top of the bread was soggy. But m.u.f.fins worked out fine!
cup (60 g) pecans cup (50 g) cranberries cup plus 2 tablespoons (110 g) almond meal cup (90 g) vanilla whey protein powder 2 tablespoons (30 g) gluten 2 tablespoons (30 g) polyol cup (6 g) Splenda 2 teaspoons baking powder 2 eggs cup (180 ml) Carb Countdown dairy beverage 3 tablespoons (42 g) b.u.t.ter, melted teaspoon orange extract Preheat your oven to 400F (200C, or gas mark 6). Spray a 12-cup m.u.f.fin tin with nonstick cooking spray or line it with paper m.u.f.fin cups if you prefer.
Chop your pecans, then your cranberries-I do them by pulsing the S-blade of my food processor, and if you do them in this order, you won't have pecans sticking to the moisture left behind by the cranberries. Set aside.
In a mixing bowl, combine the almond meal and the next 5 ingredients (through baking powder). Stir together to make sure everything is distributed evenly.
Whisk together the eggs, Carb Countdown dairy beverage, melted b.u.t.ter, and orange extract.
Make sure your oven is up to temperature before you add the wet ingredients to the dry ingredients. When it is, pour the wet ingredients into the dry ingredients and stir the two together with a few swift strokes of your whisk or a spoon. Do not overmix! A few lumps are fine. Now add the pecans and cranberries and stir just enough to incorporate into the batter. Spoon the batter into the prepared m.u.f.fin tin and bake for 20 minutes. Remove the m.u.f.fins from the pan to a wire rack to cool.
Yield: 12 m.u.f.fins 12 m.u.f.fins Each with 18 g protein; 5 g carbohydrate; 2 g dietary fiber; 3 g usable carb. Carb count does not include polyol sweetener.
Pumpkin m.u.f.fins Just as with the Cranberry Nut m.u.f.fins, these m.u.f.fins happened because I couldn't get pumpkin bread to work out!
[image]cup (50 g) almond meal cup (25 g) gluten cup (30 g) vanilla whey protein powder teaspoon salt cup (6 g) Splenda 1 teaspoon baking powder teaspoon ground cinnamon teaspoon ground nutmeg cup (120 g) canned pumpkin 1 egg 2 tablespoons (28 g) b.u.t.ter, melted teaspoon orange extract [image]cup (80 ml) Carb Countdown dairy beverage cup (60 g) chopped pecans Preheat oven to 400F (200C, or gas mark 6). Spray a 12-cup m.u.f.fin tin with nonstick cooking spray, or if you prefer, line it with paper m.u.f.fin cups.
In a mixing bowl, combine the almond meal and the next 7 ingredients (through nutmeg). Stir them together to evenly distribute ingredients.
In a separate bowl, combine the canned pumpkin, egg, melted b.u.t.ter, orange extract, and Carb Countdown dairy beverage and whisk together. Make sure your oven is up to temperature before you take the next step!
Pour the wet ingredients into the dry ingredients and with a few swift strokes, combine them. Stir just enough to make sure there are no big pockets of dry stuff; a few lumps are fine. Quickly stir in the pecans and spoon the batter into a prepared m.u.f.fin tin. Bake for 20 minutes; remove the m.u.f.fin's from the pan to a wire rack to cool.
Yield: 12 m.u.f.fins 12 m.u.f.fins Each with 9 g protein; 3 g carbohydrate; 6 g usable carbs.
Granola This isn't super-low in carbs, and it's really more for eating during maintenance than during weight loss. But it's far lower in carbs than standard granola, high in protein, very filling, and best of all, it tastes like real cereal!
2 cups (200 g) rolled oats cup (170 g) sunflower seeds cup (90 g) sesame seeds [image]cup (70 g) wheat germ cup (50 g) flaked, unsweetened coconut cup (60 g) chopped walnuts cup (60 g) slivered almonds cup (70 g) wheat bran cup (30 g) flaxseeds 1 teaspoon cinnamon cup (12 g) Splenda cup (95 g) vanilla whey protein powder teaspoon blackstrap mola.s.ses cup (120 ml) canola oil Preheat the oven to 250F (120C, or gas mark ).
In a large, shallow roasting pan, combine the rolled oats, sunflower seeds, sesame seeds, wheat germ, coconut, walnuts, almonds, bran, flaxseeds, cinnamon, Splenda, and protein powder, mixing them very well.
Stir the mola.s.ses into the canola oil; it won't really blend with it, but it will help the mola.s.ses get distributed evenly. Pour the mixture over the dry ingredients and stir until it's uniformly distributed.
Place in the oven and toast for an hour, stirring once or twice. Store in a tightly covered container. Serve topped with cream or half-and-half.
Yield: Makes about 16 servings of cup Makes about 16 servings of cup Each with 21.8 grams of carbohydrates and 6 grams of fiber, for a total of 15.8 grams of usable carbs and 11.6 grams of protein. a.n.a.lysis does not include cream or half and half.
Hot Almond Cereal Here's a recipe for all of you who miss hot cereal in the morning. It's loaded with fiber, and it's a great way to get the benefits of flax-not to mention that it's really, really tasty.
1 cup (170 g) flaxseeds 1 cup (125 g) ground almonds cup (50 g) oat bran 1 cups (125 g) wheat bran 1 cup (130 g) vanilla whey protein powder Preheat the oven to 300F (150C, or gas mark 2).
Grind your flaxseeds in a food processor with the S-blade in place. Flaxseeds take a while to grind up, so you may have to run the processor for several minutes. (You can buy flaxseed meal if you prefer, but flaxseed oil spoils pretty quickly after the seeds are ground, so I much prefer to grind my own.) While the food processor is running, lightly toast your ground almonds by putting them in a shallow baking pan in the oven for 5 minutes or so.
When the flaxseeds are ground and the almonds are toasted, combine them with the oat bran, wheat bran, and protein powder and store in an airtight container.
To make a bowl of cereal, put cup (60 g) of the mixture in a bowl and add cup (180 ml) of boiling water and a pinch of salt. Stir and let your cereal sit for a few minutes before eating.
Yield: About 9 servings About 9 servings Each with about 16 grams of carbohydrates and 9 grams of fiber, for a total of 7 grams of usable carbs and 11 grams of protein.
Try this with a little Splenda and cream or even a little cinnamon. Personally, I like to add just a drop or two of blackstrap mola.s.ses to give it a brown-sugar flavor without many extra carbs.
Cinnamon Hot Cereal This recipe is for those of you who used to eat your oatmeal with cinnamon and sugar. Add Splenda and cream to taste.
1 cup (110 g) ground flaxseeds 1 cup (125 g) ground almonds cup (50 g) oat bran 1 cups (150 g) wheat bran cup (65 g) vanilla whey protein powder 2 teaspoons cinnamon Combine all the ingredients well and store in an airtight container.
To make a bowl of cereal, put cup (55 g) of the mixture in a bowl and add cup (180 ml) boiling water and a pinch of salt. Stir and let your cereal sit for a few minutes before eating.
Yield: About 5 servings About 5 servings Each with 15 grams of carbohydrates and 9.5 grams of fiber, for a total of 5.5 grams of usable carbs and 11 grams of protein.