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Snacks
Bread
Cheese Bread
Gluten Bread
Homemade Protein Bars
Low Carb Rolls
Psyllium Crackers
Sweet Cheese Snack
Zuchinni Cakes
Sausage Balls
Zucchini Fritters
Snacks
BREAD w/only 4 carbs per LOAF
1/2 Cup pure soy protein powder (or soy protein isolate)
1 teaspoon baking powder (not soda)
3 large eggs
1 tablespoon oil or mayo
2 tablespoons water
2 tablespoons heavy cream
2 teaspoons crushed dried basil
Preheat oven to 350 degrees and spray a loaf pan with non-stick spray. Mix all the ingredients into a bowl with a fork and blend until smooth. Texture should be creamy with no lumps. Spread mixture into bottom of loaf pan so that bottom is covered. Smooth over top evenly. Sprinkle more basil or some powdered garlic for added flavor and bake for about 15 to 18 minutes. Let cool. You'll have enough for 2 sandwiches or one sub or "hoagie" in case you're REALLY hungry. This will not rise very much. So to prepare your sandwich, cut the loaf down the middle vertically long side to long side. Then cut each section again horizontally through the middle. For a mock "rye" substitute you can use 1/2 chocolate flavored soy powder and � vanilla or plain and add some caraway seeds. By using the soy powder you are getting LOADS of protein and very little carbs. There are approx. 4 carbs to the whole loaf. (**SWEET BREAD**) You can make this more of a sweet bread by deleting the basil and garlic and adding cinnamon and artificial sweetener. Again, be open-minded, experiment with it and give it half a chance. It's so easy that I can whip this up during my busy morning schedule while making my lunch for work and I use this recipe quite frequently. (borrowed from Pam's Low Carb Bread Substitute)
CHEESE BREAD
2 1/2 cups blanched almonds or other allowable nuts
1/4 cup softened butter
1 cup cheese (brick, colby, or Cheddar) cut into very small pieces
1 tsp. baking soda
1/8 tsp. salt
3 eggs, beaten
Mix butter, nut flour, and cheese. Add eggs, baking soda, and salt. Pour into a well greased 4 x 8 inch loaf pan and bake at 350 F until golden brown on top. The bread can be sliced and used for French Toast by dipping the slices in beaten egg and frying in butter. It can also be used as a pizza base.
GLUTEN BREAD
Combine:
3 cups 105-115-degree water 1 package (1 tablespoon) active dry yeast After 3 to 5 minutes, when the yeast is dissolved, beat in 2 cups gluten flour. Let this sponge rise in a warm place until light and foamy (1-1-1/2 hours). Combine, beat and then stir into the sponge: 1 beaten egg 2 tablespoons melted shortening (I used oil) 1/2 teaspoon salt (2 tablespoons sugar----I used 2 teaspoons Stevia) sweetener of any kind is optional Stir in: about 4 cups gluten flour (NOTE: You won't need this much.) Use ONLY enough flour to make a dough that will knead well. (NOTE: I ended up using a lot less than 2 cups for my halved version. Also, most breads require 10 minutes of kneading time. This is pure gluten and will start fighting you back within 5. It will look strange in that it doesn't resemble the loaves of yesterday in ovoid shape and texture, but ready to bake.) After kneading, shape into 2 loaves. Place in loaf pan or on baking sheet. Let rise until doubled (about 1 hour) in bulk. (NOTE: I just turn the oven on to 300, and let the loaves rise on an unheated burner on the rangetop---ambient heat does the trick. And you need to preheat anyway.) Bake in preheated 350-degree oven about 1 hour. NOTES: I used the smaller-size loaf pans. The ends will look fabulous but are tough. Shave them off. The slices themselves are heaven for low- carbers for toasting, etc. 36-40 carbs for the entire loaf. Slices depend on you.
Homemade Protein Bars
2/3 cup 100% soy protein isolate (0 grams)
3 tablespoons Hershey's Cocoa (9 grams)
3 large eggs (3 grams)
1 teaspoon baking powder (1 gram)
1/4 cup vegetable oil (0 grams)
1 tablespoon peanut butter, melted (3 grams)
4 packets heat stable artificial sweetener or 8 teaspoons of
Splenda (4 grams)
1/4 cup water
Preheat oven to 325 degrees. Put dry ingredients into a medium bowl. Mix oil and eggs in a separate bowl. Drizzel melted peanut butter over the dry ingredients. Add the oil and eggs, and stir with a fork until blended. Add the water a couple of spoonfuls at a time and fold in with a rubber spatula until you have a smooth but thick pasty consistency. Pour into either a loaf pan or muffin tins and bake for approximately 15 minutes. The amount of water can vary for a number of reasons, just use enough to get the results you want. The total carb count for this recipe is 20 grams. I baked it in a loaf pan, and sliced it into 10 Atkins Bar-sized slices, for 2 carbs per slice. It has the consistency of a dense, eggy sponge cake.
LOW CARB ROLLS
Serves 6
4 eggs, separated
dash cream of tartar
2 tablespoons cottage cheese
1 packet Sweet 'n Low (or other heat-proof sweetener)
Preheat oven to 300 degrees. Separate eggs and add dash of cream of tartar to the whites. Beat whites until stiff. Mix cottage cheese, egg yolks and sweetener together really well. Fold cottage cheese mixture into the egg whites VERY CAREFULLY so as not to break down the whites. Spray cookie sheet with Pam. Very gently place the mixture in 6 piles on cookie sheet. Bake for 30 minutes. You can add onion powder to make onion rolls. PROTEIN: 4.2 grams FIBER: 0 grams CARBS: .7 grams
Psyllium Crackers
3 TBS. psyllium husk powder
1 tsp. garlic powder
1/2 tsp. garlic salt (I've started using part Lite Salt to get the potassium)
1 TBS. olive oil
1-1/2 cups water
Combine the powders and salts (I'm currently using 1/4 tsp Lite Salt and � tsp garlic salt). Add olive oil and mix with a fork until you form crumbles. Pour in the water all at once. Stir very well for about 15 seconds (make sure all the crumblies dissolve) and then go away and do somethingelse for 10 or 15 minutes. Preheat the oven to 300 degrees. Use a LARGE non-stick baking sheet (the one I use is 15 x 18). Dump the "dough" onto the middle of the baking sheet. The "dough" should feel cold and flabby (shudder). If it doesn't hold the bowl shape and jiggle when you poke it, you probably have the kind of powder that requires more than 3 TBS. The next time you make them, use twice as much powder but keep the salt and water amounts the same. You can still bake a non-flabby batch, but use a smaller cookie sheet and watch them a little closer so they don't burn. Anyway, pour some fresh water in the bowl you just emptied and keep it beside the baking sheet so you can wet your hands in it from time to time as you spread the "dough" evenly over the entire cookie sheet. You can sprinkle the finished "cracker" with sesame seeds and a little grated parmesan (the kind from a canister) if you like. Place in the oven on a rack near the top. It will take about an hour and ten minutes for the cracker to bake, but will sometimes take longer, I don't know why. Usually the edges will curl up away from the baking sheet. Often you will find that a portion in the middle, or areas where you didn't even out the dough, will take a little longer. Just break off the done parts and stick the undone parts back in the oven for a little while. Let the finished parts cool a little and break into cracker-sized chunks. I store them in a Tupperware-type container. You can use a regular cookie sheet with cooking spray, but I find that the cooking spray adds an "off" taste to the crackers, especially if you let them sit for a couple of days. You will also get an off taste if you over bake (i.e., burn) the crackers. I've also had good results using onion powder and onion salt. I made one batch using cinnamon, vanilla and Sweet One, but didn't care for them, although some might like them. This sounds like a lot of trouble, but it's pretty easy once you get the hang of it. It takes me less than 1 minute to mix the dough, and about two or three minutes to spread it out over the baking sheet. The only trouble is, they're so good my hubby wants to eat a whole batch for himself every day, too, so I'm baking them every day. It's worth it to me. Each batch gives me three full TBS (nine teaspoons) of psyllium husk powder fiber, plus my potassium requirement, plus satisfies any "munchies" that strike, PLUS make me drink water like I've just stumbled out of the desert. I'll bet these would be good to sneak into the movie theater. Oh--you won't have ANY constipation problems if you eat a batch of these crackers every day.
Sweet Cheese Snack: (like cookies)
4 ounces cream cheese
2 eggs, separated
3 tsp. sugar substitute
Preheat oven to 350. Cream the cheese with egg yolks until smooth. Add sugar sub. Beat egg whites until stiff but not dry. Fold cheese mixtureinto stiff whites. Be careful not to break down egg whites. Grease cookie sheet with butter. Drop mixture by teaspoonfuls onto cookie sheet and bake for 10 minutes. Grams: .3 each
Zucchini Cakes
1 c grated zucchini (on the largest hole)
Batter:
1 large egg, lightly beaten
1 tsp. water
2 T. grated Parmesan cheese
1 T. flour salt and pepper
1 T. butter
1 T. olive oil
Put the shredded zucchini in a colander in the sink and blot the squash dry with paper towels. In a large bowel, combine the batter ingredients and whisk until smooth. Mix in the zucchini. In a nonstick skillet, melt the butter and oil together over medium heat until foaming. Drop the batter by tablespoons onto the skillet and cook over medium-high heat until brown. Turn and brown the other side. Pile the cakes on a plate and serve.2.5 g carbs, serves 4.
Sausage Balls
2 lbs Breakfast Sausage
1 1/4 cups Atkins baking mix
4 cups shredded sharp chedder cheese 1/2 cup finely chopped onion
red pepper flakes to taste
Preheat oven to 375. Mix all ingredients and form into one inch balls. Bake 15 minutes on ungreased cookie sheet. Makes about 6 dozen. Sausage balls can be frozen uncooked.
Zucchini Fritters, (adapted from www.cooking.com)
1 lb (500 g) small zucchini, coarsely grated
Salt
1/2 lb (250 g) feta cheese, or equal parts feta and kasseri or ricotta
6 green (spring) onions, minced
1/2 cup (1/2 oz/15 g) chopped fresh dill
1/4 cup (1/3 oz/10 g) chopped fresh mint
1/4 cup (1/3 oz/10 g) chopped fresh flat-leaf (Italian) parsley
3 eggs, lightly beaten
1 cup (5 oz/155 g) soy or almond flour or atkins bake mix (?)
Freshly ground pepper
Peanut oil for frying
Place the zucchini in a sieve or colander, salt it lightly and toss to mix. Let stand for 30 minutes to draw out the excess moisture. Using a kitchen towel, squeeze the zucchini dry and place it in a bowl. Crumble the cheese over the zucchini and add the green onions, dill, mint, parsley, eggs, flour and salt and pepper to taste. Stir to mix well. In a deep frying pan over medium-high heat, pour in the peanut oil to a depth of 1/4 inch (6 mm). When the oil is hot, using a serving spoon, drop spoonfuls of the batter into the oil, being careful not to crowd the pan. Fry, turning once, until nicely browned on both sides, 2-3 minutes per side. Using a slotted spoon or spatula, transfer the fritters to paper towels to drain. Keep warm until all the fritters are cooked. Arrange the fritters on a warmed platter and serve hot.