GRAB & GO (but bake ahead)

Sweet Muffins
- Bake Mix Muffins I*
- Bake Mix Muffins II*
- Fluffy Cinnamon Muffins*
- Awesome Sour Cream Muffins*
- Yummy Pumpkin Muffins*
- Chocolate Fudge Muffins*
- Cranberry Orange Nut Muffins*
- Dobie's Flax Seed Muffins*
- Denise's Maple-Blueberry Muffins*
- Grace's Biscotti*
- Cinnabons*

Savory Muffins
- Salmon Muffins*
- Scrambled Egg Muffins*
- Tuna Loaf / Muffins*
- Nuthin' Muffins*

Quiche
- Spinach*
- Lorraine
- Cheeseburger*
- Broccoli/Cheese
- Cheeselover's
- Spinach/Artichoke*

Protein Bars
You can buy commercially made ones or make your own.
- Fudgey/Nutty Bars*

Other
- Kaycee's Pigs in a Blanket*
- Donuts*


COOK 'N EAT

- Bacon (regular kind)
- Canadian Bacon
- Sausage
Note: Make sure you check the label to ensure there's no sugar, the carbs are low. Many of these products are cured in sugar. Best bet: check out the carb counts for various brands in Corrine Netzer's "The Complete Book of Food Counts".

Eggs, in any number of ways:
- Scrambled
- Fried (in butter, not margarine!!)
- Poached
- Hard-boiled
- Coddled
- In an omelet. Try these omelet fillings: cream cheese, herbed cream cheese, regular 'hard' cheese, chopped ham, chopped chives, sliced, sauteed mushrooms, low-carb salsa (with or without cream cheese!), crumbled bacon, sauteed spinach, peppers, onions, alfalfa sprouts. Options are endless!
- Austrian Eggs*
- Eggs Benedict*
- T'was the Night Before Christmas Omelet*

Leftovers: who says you can't eat dinner food in the morning???


*RECIPES referred to above:

Note: For muffin recipes, there are a number of flavoring options. What you use depends to great extent on your personal preferences; but how many carbs you care to consume, also needs to be factored in.

Some flavoring options:
Extracts: banana, maple, coconut, vanilla, pineapple, strawberry, rum --- or any combination of same.
Berries: low carb berries such as blueberry and cranberry may be added.
Other: chopped nuts, unsweetened coconut, unsweetened cocoa, instant coffee, DaVinci sugar-free syrup, peanut butter.

Some favorite flavor combinations:
- banana/nut
- cranberry/orange
- spice: cinnamon, pinch of nutmeg, pinch of cloves
- maple/nut
- chocolate/macadamia
- coconutty: coconut extract + unsweetened coconut
- pina colada: coconut/pineapple/rum extract + unsweetened coconut
- hawaiian: pineapple/coconut extract + macadamias & unsweetened coconut
- pumpkin: add 1/4 cup of pumpkin, use maple extract, add 1tsp cinnamon, 1tsp nutmeg & 1/2 tsp ground cloves; chopped nuts are optional; cook a bit longer than usual, say 33-35 min. Top with cream cheese frosting

CREAM CHEESE FROSTING
by Dana

Cream cheese - 1/2 cup
1/2 tsp vanilla
Splenda or Equal to taste - start w/ 1/4 cup and add more if it is not sweet enough

Place all three ingredients in small mixing bowl and mix by hand until cream cheese is soft and all ingredients are mixed together well. The amount of sweetener and vanilla used is a matter of personal taste.
- Try adding half butter; keeps the carbs down & still great (Beth MI)
- Sometimes I add a little sour cream to soften it up a bit (ktnnyc)


NOTE:
As with anything you eat on a low-carb diet, you must include the carb count for all ingredients to determine how many carbs you are consuming. Keep that in mind so you don't accidentally sabotage yourself.


BAKE MIX MUFFINS I

2/3 cup Atkins Bake Mix
4oz cream cheese
6-8 packets sweet n' low (or whatever AS you prefer)
2 eggs
1 tbsp. extract - coconut, almond, banana, cinnamon - whatever

Soften cream cheese in microwave for about one minute. Add remaining ingredients, mix well by hand. Spoon into muffin tin sprayed with Pam. Bake at 350 for 20 minutes. You can also use this batter as pancake mix, adding blueberries and using vanilla extract.



BAKE MIX MUFFINS I
by Rachel

I didn't like the recipe on the can, so I changed it. You could probably add some blueberries and sweetener and get a decent tasting blueberry muffin, too.

1/2 cup Bake Mix
3 eggs
2 TBSP melted butter
2 TBSP sour cream

Mix all ingredients together. Pour into muffin tray. Bake at 350 for 25 minutes. Makes six muffins. Serve hot from the oven with butter or cream cheese.


FLUFFY CINNAMON MUFFINS
by Dottie

These are great for breakfast or with coffee as a "snack cake":

4 eggs (2.5g?)
1/2 tsp cream of tartar
1/4 cup cottage cheese (2g)
2T soy flour or Atkins bake mix (both work) (1-3g)
1T splenda (2g?)
1/2tsp cinnamon
1 more T splenda (2g?)
1/2tsp more cinnamon
4T softened butter

Spray a muffin tin with cooking spray. Preheat oven to 300. Beat egg whites with cream of tartar until stiff. Set aside. Mix cottage cheese, egg yolks,1T splenda and 1/2tsp cinnamon until well blended (can use blender if desired).
Add soy flour / baking mix & blend well.
Gently fold into egg whites and spoon into muffin tins - makes 8-10.
Bake at 300f until lightly browned and springs back when touched -about 25 minutes.
Mix butter, splenda and cinnamon well. When muffins are done and cooled slightly, spread the butter mixtre over each one.
You could make a cream cheese frosting (cream cheese, splenda, vanilla and some cream -beaten well) and bake this in a small loaf pan (4x8?) and have a cinnamon coffee cake out of it:)
This whole recipe is 11 g, 2g fiber - so about 1g per muffin.



AWESOME SOUR CREAM MUFFINS
by Kaycee

Makes 10 muffins in tins 2/3 full, could probably make 8 larger 3/4 full.

1/4 cup soy flour (8 grams)
1/4 cup protein powder (mine has 1 gram)
1/4 cup ground sesame seeds
1/4 cup ground flaxseed
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup sour cream (4 grams)
4 eggs (beaten) (2.42 grams)
4 Tbl butter
1/3 cup Splenda (8 grams)
1 teaspoon flavor extract of your choice

Mix all ingredients and pour into greased muffin tins. Bake for 20-25 minutes at 350 degrees. These have a wonderful consistency - almost like a white flour muffin and rise fairly well.
You can leave out the Splenda and extract for a nice savory muffin to go with lunch or dinner as well


YUMMY PUMPKIN MUFFINS
by Chris

2/3 cup Atkins bake mix
1/2 cup of pumpkin (I may use a little more)
2 eggs lightly beaten
1 tblspn oil
1/4 cup flax seed
1/3 - 1/2 cup splenda
2-3 tbslpn cream
1/4 cup chopped pecans
1 tspn cinnamon
1/4 tspn nutmeg
1/8 tspn allspice or cloves
1/8 tspn ginger
Mix all ingredients well. If too thick, add a little water. (This mixture should be pretty thick though, or they will turn out sort of mushy on the inside). Pour into muffin pan sprayed with Pam. Bake @ 350 for 20-30 minutes or until lightly browned.
After fiber, I have that these come to about 3.5 grms of carbs per muffin. They are pretty big muffins though.



CHOCOLATE FUDGE MUFFINS
by Chris

1/3 cup almond flour 7 carbs
1/3 cup Atkins bake mix 3 carbs
1/8 cup flax meal (0 carb after fiber)
1/3 cup splenda 3 carbs
1 tbspn brown sugar twin (?)
1/2 pckg cream cheese
1 tblspn cocoa powder 3 carbs
1 square unsweetened baking choc 8 carbs
1 tblspn butter
1 tspn vanilla extract
2 eggs 2 carbs
chopped nuts (optional)

Heat cream cheese in micro for 1 minute. In separate dish, melt choc, and butter. Add melted choc to cream cheese, add eggs & vanilla. Mix well until smooth. Add all other ingredients. Mixture should be thick, but if too thick,just add a little water. Bake @ 350 for 20-25 minutes. Makes 6 muffins, at 4.5 carbs each.


CRANBERRY ORANGE NUT MUFFINS
by Chris

1/3 cup almond flour 7 carbs
1/3 cups Atkins bake mix 3 carbs
1/8 cup flax meal 0 carbs
1 tbslpn brown sugar twin
1/3 cup splenda 3 carbs
2 eggs 2 carbs
1/2 pkg cream cheese
1 tbslpn orange extract
1 - 2 tspn FINELY chopped dried cranberries ( I used dried tart cherries, as they are slightly lower in carbs.) I used a count of 5 carbs per tspn
Chopped Nuts

Heat cream cheese for 1 min in micro. Add eggs, and extract. Add all other ingredients. Again, add a little water if too thick. Bake in sprayed muffin pan for 20-25 minutes @ 350. Makes 6 good size muffins. (I have a carb count of 4.5)



FLAX SEED MUFFINS
by dobie

1/2 cup flax seeds (grind in coffee mill) 4.921 carbs (-fiber)
1/4 cup protein powder (if using soy, check label) 0
2 TBL oil (use something healthy...I use grapeseed)
1/4 cup Splenda (can substitute other sweetner, but splenda is the best) 6g
1 beaten egg .61
1 tsp baking powder
1 1/2 tsp banana extract (or flavor of choice)
1/4 tsp salt substitute (gives added potassium)
1 oz chopped nuts (optional, if used, add carbs)
1/2 cup water

Mix the above, let sit for a few minutes to thicken if necessary.
Spoon into 6 non-stick (I spray with pam) muffin tins.
Bake 25-30 minutes at 350 degrees.
They are just under 1 carb each.


DENISE's MAPLE-BLUEBERRY MUFFINS
by Denise

MIX:
1 cup flax seed (in this variation, measured, THEN ground!)
1 cup soy protein powder
3 tsp. baking powder
1/2 cup Splenda
1/2 cup brown Sugar Twin
1/4 tsp stevia (yes, these are sweeter than the standard ones)
1/2 tsp salt
1 tsp cinnamon

COMBINE:
2 Extra-large eggs
1 cup water
4 Tbl oil
2 1/2 tsp. maple flavoring

Add wet to dry ingredients and beat until all is combined. Then add:
3/4 cup - 1 cup frozen blueberries. (they don't need to be thawed. Just pour from the bag and twist-tie/refreeze the rest for your next batch).
To prevent blueberries from sinking to the bottom, coat with protein powder or ground flax seeds before adding gently to batter.
Spoon into 12 muffin tins and bake at 350 for 25 minutes


FREQUENTLY ASKED QUESTIONS

Q: Where can I get the flaxseeds?
A: At a health food store. Usually in section where 'bulk' products are sold.

Q: How do I grind them?
A: Use a coffee grinder. A blender also works. And some stores sell them already ground, as 'flaxseed meal'

Q: Do I measure the flax seeds before or after grinding?
A: After.

Q: Where do I get protein powder?
A: Health food store. GNC. There are many, many brands and varieties. Always remember you want protein powder with the lowest carbs, hopefully 0 carbs.

Q: What is Splenda, and where can I get it?
A: Splenda is a sugar substitute, made from sugar. You can get it in stores if you live in Canada. In the USA, you must order online at www.splenda.com for the time being. When you get to the splenda website, click on the "Message to people with diabetes" to get to the order form.
Q: My muffins were too hard. What did I do wrong?
A: Did you remember to add the water? (Don't laugh; people have forgotten.)
Q: The muffins seem bland.
A: So, add more extract --- everyone has different taste. You can pretty much have a zillion different flavors of muffins. Try maple flavoring, or pineapple with a dash of rum extract & unsweetened coconut (pina colada! Ole!). How about spice: cinnamon, nutmeg, a pinch of ground cloves. How about adding some peanut butter? Or some unsweetened cocoa? Or orange. A good place online to get different flavored extracts is http://www.spicesetc.com/

Q: Can I use an artificial sweetener (such as Sugar Twin or Equal) other than Splenda?
A: Sugar Twin should work okay, but Equal breaks down in the heat when you bake the muffins and therefore is not recommended . Splenda is definitely the sweetener of choice.

Q: Can I use packets instead of measure/spoonful/granular sweetener?
A: Packets don't seem to give as good results. You can always try it, but for best results, use the measure/spoonful/granular kind.

Q: Can I use Soy Flour instead of protein powder?
A: Yes, but some people do not like the taste as well. Feel free to try it if you don't have a problem with the taste of Soy products. Also, realize that soy flour has carbohydrates, and you will need to add them to the carb count for your muffins.

Q: Can I use any protein powder?
A: Any protein powder should work. The main types of protein powder are made with Soy, Whey or Egg. Some protein powders use a blend of two or three of those. Protein powder can be found in a variety of flavors and unflavored. The base recipe calls for unflavored protein powder, but feel free to experiment with flavors to your liking.

Q: What is the proper consistency of the muffins once they have been cooked? Do they have a bread-like texture? Just wondering what to expect when I have gotten it right.
A: If you measure the flax seeds before grinding, the results will still be very good, but produce a much more dense muffin. When the flax seed is measured after grinding (which is what you are supposed to do), the result will be much better: very moist, with a texture similar to a fluffy wheat bread.

Q: Can I use Flax Seed Oil instead of Flax Seeds?
A: NO. You can not use the oil. The ground flax seeds make up much of the bulk of the muffins and is essential to the recipe. Plus, the seeds provide much needed fiber.

Q: Can I use Atkins Bake mix instead of protein powder.
A: Yes, just make sure to adjust the carb count, since the bake mix contains more carbs than the protein powder called for in the recipe.

Q: How long should I let the batter sit to thicken?
A: it only takes a few minutes to thicken up. It should be noticably thicker just in the time between dropping the first spoonful of batter into the muffin pan and the last spoonful. Make sure you grind the seeds very well, into a pretty smooth, fine powder. It also works best to mix the dry ingredients first, then add the wet ingredients.

Q: Can I eat the flax seed muffins on the induction diet?
A: Yes, just be sure to count the carbs. The carbs listed are the "bioavailable" carbs. That means the fiber carb count has been subtracted from the total carb count. You are allowed to count the resulting number as the amount of carbs that are in the muffin. Depending on the exact extracts, spices, nuts, etc. you put in the muffins, the "bioavailable" carb count can vary from around 1 carb to about 2 carbs per muffin.
Q: Is it OK to use cupcake papers?
A: NO!! If you do, the muffins will stick to the paper, and you'll 'lose' quite a bit of the muffin!

And, some afterthoughts:

Best of all, remember you can experiment with whatever you like. I strongly suggest your first batch be made exactly as the recipe says so you have a good idea what the muffins are like when made the original way. After that, modify to your heart's (or stomach's) content and share your experience.

Also, if you want to bake the batter in a loaf pan, go ahead; it works great that way too.
And, for total decadence, why not mix cream cheese, vanilla extract, Splenda & a bit of cream to make cream cheese frosting for the muffins / loaf???

GRACE's BISCOTTI
posted by Grace

To the basic flax seed muffin recipe, add:
- anise seeds
- 1/2 cup hazelnuts
- 2 tsp almond extract (in place of the banana)
- 2 Tbl currants or cranberries (optional)
- 2 Tbl brandy

Spread batter out in an oblong in a meat loaf pan.
Bake til it was done, about 30-35min.
Slice baked oblong into 1/2" slices & put them on a cookie sheet
Bake about 20 minutes or till they?a little dry. (It may help to leave them in the turned off oven with the door open for a little while, so they dry out & hardena bit more.)
Let them cool to harden a little more.

KAYCEE's PIGS IN A BLANKET
from Kaycee

Made "pigs in blankets" for dinner last night - really a hit. I used the bread recipe I've included below and scooped a large spoonful of it into greased muffin tins (12 capacity), took "Nathan's" brand kosher hotdogs and cut into 3rds (each dog has 1 carb) and plopped them into the center of the cups and topped with shredded cheddar/monterey jack cheese, baked for about 25 mins. at 350.

This makes a really nice sandwich bread!
1/2 cup ground unhulled sesame seeds (8 grams carb. -5 grams fiber, 3 grams)
1/4 cup protein powder (mine has 1 gram carb.)
1/4 cup soy flour (8 grams carb. -4 grams fiber, 4 grams)
3 eggs (1.83 grams carbs)
1/2 cup sour cream (4 grams carbs)
1 1/2 tsp. baking powder
1/2 tsp. salt
4 tablespoons olive oil
I calculate this at 13.83 grams per loaf and it is by far the most satisfying thing we've tried as a sandwich bread. You can also make it w/ 1/4 cup ground flax and 1/4 cup ground unhulled sesame - delicious!
Mix all together and put into greased loaf pan. Bake at 350 for 20-25 minutes.


CINNABONS
by Chris

It may look sort of long, but it's pretty easy.
Take 1 bag of Ketogenics low carb bread mix and follow instructions on the bag (PRECISLEY). Put bread machine on DOUGH. You do not want to bake the dough! Once dough has completed cycle (1 hour & 20 minutes on my machine), remove dough from machine and break into two equal size balls. Place a long sheet of wax paper on counter, and sprinkle with soy flour, or powder. Roll 1 ball of the dough out into a long rectangle (pretty thin, use your judgement). Brush rolled dough with melted butter. Sprinkle heavily with cinnamon, then sprinkle with a good amount of splenda. I think I probabaly used about 1/2 cup. Roll up lengthwise, and place in freezer for about 15 minutes. Slice roll into 1/2 to 1 inch circles. Place on a sprayed cookie sheet. Brush tops with melted butter. Cook at 400 for 10-20 minutes (Until LIGHTLY browned, but still soft.)
Let cool.
(Do the same with the other ball of dough) This will make aprox 24 rolls.
Take 1 block of cream cheese and 1/3 stick of butter (at room temp) Blend with 4 packs of equal and a dash of vanilla. Blend until creamy (add a little cream if needed). Top cooled rolls with icing. This is plenty of icing for both batches of rolls.
FYI, I baked enough for 1 day, keeping the other rolls on a pan in the fridge ready to cook whenever I need.
These are ABSOLUTLY wonderful!!! Even my brother ( who doesn't like any of the muffins or candy) loved these!! You just wont believe how good these are. I'm not sure of the carbs, but I know the whole batch of bread has 16 carbs.
2 carbs per cinnabon =-)


DONUTS
from labeam

- 1/2 c protein powder (0gm)
- 1/2 c soy flour (16gm)
- 1 t baking powder
- 1 egg (.6gm)
- 2Tbl sour cream (1.2)
- 1/2 to 3/4 cup water

Mix all together except water.
Slowly add water until consistancy of cookie dough.
Form into little balls and fry in oil.
Put hot balls into baggie w/cinnamon/splenda and shake.
Pretty good warm w/ coffee!


DESIREE?ALMON MUFFINS

1 can salmon, drained and shredded (I also pick out most bones and skin)
2 eggs
1/2 cup chopped green pepper
1/2 cup chopped red pepper
2 or 3 green onions, finely chopped
1/2 cup shredded cheddar
Mix everything together. This is salty enough for us; you might want to add more. Pam-spray a muffin tin and plop a muffin's worth of salmon into each cup. This makes about six bigger muffins. Bake at 325 until egg sets??ut 20 or 25 mins. They aren't greasy when made like this and can be eaten hot or cold. I like them with extra mayo.



SCRAMBLED EGG MUFFINS
Posted by Tara 10/31/99

This is my favorite meal to fix for breakfast, because I can make them ahead of time and just zap them in the microwave for two minutes each morning!!!
1/2 pound bulk sausage (0 carbs)
12 eggs (.6 carbs each/7.2 carbs total)
1/2 cup chopped onion (5.9 carbs)
1/4 cup chopped green pepper (2.8 carbs)
1/2 teasp salt
1/4 teaspoon pepper
1/4 teaspoon garlic powder
1/2 cup shredded cheddar cheese (1.6 carbs)

In a skillet, brown the sausage. Drain. In a bowl, beat the eggs. Add onion, green pepper, salt, pepper, and garlic powder. Stir in sausage and cheese. Spoon by 1/3 cupfuls into greased muffin cups. Bake at 350 degrees for 20-25min or until a knife inserted near the center comes out clean. Yields: 1 dozen. Approx. 1.5 carbs per "muffin".



TUNA LOAF
Recipe submitted by ?cee?lt;br>
1 can tunafish
1/2 cup finely crushed pork rinds
2 T. butter
1 egg, slightly beaten (2 eggs would make it a bit firmer)
salt and pepper to taste
1/4 cup heavy whipping cream
1/4 cup warm water
Topping:
4 oz. Cream Cheese
1 T. Caeser Dressing (Cardini's is the BEST! Great taste, no carbs)
1 1/2 t. heavy whipping cream
Mix ingredients, Bake in buttered pyrex dish at 350 for 25-30 minutes until set. (With only one egg, it doesn't set very firmly.) Top with cream cheese, softened with salad dressing and cream to spreading consistency.


NUTHIN?FFINS
Posted by Momma Pat on October 24, 1999 at 14:22:45:
Previously posted by Zib!! From Low Carb Cafe Recipe Board
Nuthin' Muffins
1/2 lb sausage
6 eggs--separated
1 c soy protein powder
1 t baking powder
1 t salt
1/2 c mayo
1/2 c sour cream
4-6 oz shredded cheddar cheese

Preheat oven to 375. spray muffin tin or use liners.
Crumble and cook sausage, drain.
Beat egg yolks, add soy protien powder, baking powder, salt, mayo, sour cream and cheese.
Blend w/ spoon. It will seem kind of stiff.
Add sausage.
Beat egg whites and fold into mix.
Spoon into muffin tin and bake for about 30 min.


PIE / QUICHE CRUST
dobies Pie Crust

1 1/4 cup protein powder
1 tsp. splenda
1 tsp. xanthan gum** 2.67 carbs
1/2 tsp. salt substitute
1/2 cup oil
4 TBL heavy cream 1.75 carbs

Mix the above ingredients right in your pie tin.
Press out and bake as normal (if baking an empty shell, "prick" the bottom with a fork first)
It takes a little over 5 minutes at 450 degrees, bakes faster than a regular flour crust, so be sure to watch it.
Carbs per 1/8 slice = .55

**Xanthan Gum is a natural carbohydrate. It is also a substitute for gluten and to give volume to breads and other gluten-free baking boods. It can be added to salad dressings, gravies, sauces and even ice cream to give them a creamy, smooth texture. It also has the unique ability to hold particles of food together, making it a good stabilizer. In other words, it appears that it can be used as a thickener, 8 carbs per TBL.



CHEESELOVER?UICHE
Recipe submitted by ?mom?lt;br>
1 small onion chopped
1/2 c. swiss cheese cut into 1/2 inch cubes
1/2 c. mozzarella cheese cut into 1/2 inch cubes
1 c. cheddar cheese cut into 1/2 inch cubes
4 eggs
dash cayenne pepper (optional)
2 tbsp. grated parmesan cheese
1 c. cooked ham cut into 1/2 inch cubes
Heat oven to 375 F. Combine swiss, mozzarella and cheddar cheeses, ham cubes and onion in a bowl. Add into a pie plate or quiche pan. In small bowl beat eggs, then add cayenne pepper. Pour into pie plate. Sprinkle with parmesan cheese. Bake at 375 for 23 to 30 minutes or until egg mizture is set in the center. Let stand 5 minutes before serving.


SPINACH QUICHE
Posted by dobie

Ingredients
1 med.onion, chopped 1 tb Vegetable oil
1 Frozen chopped spinach; * 5 Eggs; beaten
3 c Muenster cheese; shredded; * 1/4 ts Salt
1/8 ts Pepper
* (10-ounce package)/chopped spinach/thawed/pressed dry ** (12-ounces)
Muenster cheese
Saute onion in oil in a large skillet until tender. Add spinach, and cook
until excess moisture evaporates; cool. Combine eggs, cheese, salt and
pepper; stir into spinach mixture. Pour into a greased 9-inch pie plate.
Bake at 350^ for 30 minutes or until set. YIELD: One 9-inch Quiche.



CHEESEBURGER QUICHE
Recipe submitted by ?e K?lt;br>
1/2 lb. lean ground beef...(I used a little more...like 3/4 lb.)
1/3 cup chopped onion
2 beaten eggs
1/2 cup mayonnaise
1/2 cup 1/2+ 1/2 (I used 1/4 cup water & 1/4 cup heavy cream...less carbs)
6 oz grated cheddar ( I use american cause I don't like how cheddar melts,
suppose any cheese would do)
4 oz mushrooms
salt & pepper
Brown ground beef & onion, drain grease. Add mushrooms & cook through.
Mix eggs, mayonnaise, cream, cheese & salt & pepper, and pour over ground beef in a pie pan. Bake on 350 for 40-45 minutes. Let stand 10 minutes.



SPINACH/ARTICHOKE QUICHE
Posted by Ellyn on October 21, 1999 at 17:46:36:
6 eggs
5 oz of your favorite cheese, cubed
1/4 onion finely diced
1/4 cup parsley
handful of parmesan cheese
4 tbls of olive oil
1 can of artichoke hearts (appx 5)
3/4 can spinach
salt and pepper to taste

Beat eggs, then mix all ingredients,
Sprinkle parmesan on top.
Bake at 350 for 35-40 minutes or until golden brown.
Total - 30 carbs, serves 9


AUSTRIAN EGGS

1 cup sour cream
1/4 c. heavy cream
8 eggs
1 stick butter
1 Tbl chives, chopped

preheat oven to 350
pour the sour cream and cream into baking dish.
carefully slip the eggs into it from a cup on by one. dot with butter; sprinkle with chives and bake at 350 about 15 minutes or until eggs are set.

serves 4
27.08 carbs total
6.77 carb per serving


EGGS BENEDICT

ham, chopped or folded-slice
poached egg
hollandaise sauce
chopped chives

Just pile it up, in order given above.

HOLLANDAISE SAUCE:


TWAS THE NIGHT BEFORE CHRISTMAS OMELET

8 eggs
2tsp dill seasoning
1 2.5 oz package of ham
7 large mushrooms sliced
dash of salt
1 1/2 cups of half and half
1/2 coarsely chopped onions
1/2 tsp of pepper
2 cloves fresh garlic (optional)
1 1/2 cups mozzarella cheese
preheat oven to 375
beat eggs, dill seasoning, salt, pepper, and garlic. chop ham, mushrooms and garlic and add to egg mixture. Pour into a large baking dish and top with the mozzarella cheese.
For a little Christmas color you could add some red and green peppers for a few more carbs
bake for 35 - 40 min until done
This recipe is wonderful for Christmas morning because you are so tired from staying up late, you can prepare everything the night before and have it ready to pop in the oven in the morning. It re-heats well also.



LEMON/BANANA/CRANBERRY BARS
from Ginger

3 scoops vanilla protein powder
3 tsp baking powder
8 teaspoons Splenda
4 eggs
1/4 cup of Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract
Mix together dry ingredients. In separate bowl mix together eggs, oil, and extracts. Beat well. Add to dry ingr. Mix together well. Add water and cranberries. Should be a wet consistency like a cake mix.
Pour into pam-sprayed square cake pan. Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes may take longer to cook, depending on substancey of protein powder.
Cut into four squares, plugged into NAT they come out as about 20 grams of protein per bar, and 4.13 grams of carbs. Great meal replacement.



FUDGEY/NUTTY BARS
from Ginger

2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well, add splenda and vanilla, mix well again. Now add walnuts and protein powder and mix. It will be difficult and messy to mix, you will have to use your hands near the end to knead it all together, squeezing so that the powder disolves into the mixture.
Now place in a baking pan, flatten and refridgerate. (I use a corningware casserole dish) When cooled and hardened, cut into 8 bars. Stats per bar are: Protein - 21 grams, carbs: 3.15 grams. (this will vary according to the protein powder you use, I use Optimum Nutrtion as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.)

For additional breakfast recipes:

Cereal

Pancakes