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Old 09-25-2002, 08:40 PM   #1
Trying to find my way.
nasus40's Avatar
Join Date: Aug 2000
Location: Upstate NY
Posts: 3,399

S/C/G: 244/220/145

Height: 5'2''

Default Flax stuff Mostly muffins but there are a few more

Gabi's Famous Bread

1 pkg dry yeast (Rapid Rise/Highly Active)
1/2 teaspoon sugar (can also use molasses or honey)
1 1/8 cup "baby bottle warm" water (90-100°F)
3 Tablespoons olive oil
1 1/2 teaspoons baking powder
1 teaspoon salt
1 Tablespoon Splenda (can be omitted)
1 cup Wheat Gluten Flour
1/4 cup oat flour
3/4 cup soy flour
1/4 cup flax seed meal (can also use 1/4c ground walnuts)
1/4 cup coarse unprocessed wheat bran
Pour yeast into bottom of bread machine pan. Add sugar and water. Stir, and let sit. (This is "proofing" your yeast to see if your yeast is alive. If it's not bubbling, it's dead and you can replace it without wasting all of the other ingredients).
In the meantime, mix all other dry ingredients together in a bowl. Add oil to bread machine pan. Add mixed dry ingredients. Set your machine to the basic cycle (3-4 hours) and bake.
Cool on a rack and enjoy.

Bran-Flax Muffins
2 cup unprocessed wheat bran
6 large eggs
1 cup heavy cream
1 1/2 cup water
4 tablespoons melted butter
2 cup flax seed meal
8 teaspoons baking powder
1 teaspoon salt
12 packets splenda (or 1/4 cup pourable splenda)
2 teaspoon vanilla
1/2 teaspoon nutmeg
1 teaspoon cinnamon
1/2 cup vital wheat gluten

Mix first 5 ingredients and let sit 10 minutes to soften bran. In another bowl, mix remaining ingredients. Stir together mixtures until just moistened. Spoon into 12 muffin tins that have been sprayed with Pam(or buttered). Bake in a preheated 400f oven for 25 minutes.
Makes 24
Per serving: 112.7 calories; 8.2 total fat; 8.1 carbohydrates; 5.13 fiber; ECC = 2.97; Protein; 6.4

1 cup wheat bran (12.6g ECC)
1/2 cup ground almonds (7.5g ECC)
1 egg
~1/2 cup melted butter (add last - only use enough to bind)
some salt if required. I use salted butter so don't need to add any.
Mix all together into a doughlike mass and press into baking tin to make a shallow layer. I use a 9" nonstick pie tin - this amount works out about 1/3" thick.
Pop into oven at 170 degC and let bake for about 15mins - all you'll see is butter froth, but when you take it out that will reabsorb into the notbread. Turn out on to some kitchen paper, enjoy!
It gets firmer as it cools - starts out a bit crumbly.
I know there's a lot of butter in it, but that's part of what makes it yummy I guess you could try replacing some of the butter with water (to bind it).
Total ECC for whole thing, 21.1g by my calcs. A small piece of this goes a long way, so you don't feel like pigging on the whole lot.
I found these at http://forum.lowcarber.org/

Doreen's Multi-grain Revolution Rolls

3 eggs, room temperature, separated
1/4 tsp cream of tartar
3 Tbsp ricotta cheese
1 Tbsp soy flour
1 Tbsp vital wheat gluten
3 Tbsp wheat bran
2 Tbsp flax meal
1 tsp baking powder
2 - 3 Tbsp water
- Preheat oven to 500 F.
- Sprinkle cream of tartar over egg whites, set aside.
- Blend yolks, ricotta, soy flour, vital wheat gluten, bran and flax meal. Add a couple Tbsp water to "lighten" the batter a little, then stir in baking powder.
- Beat egg whites till stiff, then gently and quickly fold in the yolk mixture. Don't worry if there are a few streaks of white ... you don't want to break down the fluffy whites and end up with runny batter.
- Make 6 buns by mounding spoonfuls of the mixture on top of one another..... on a greased baking sheet
- Place in hot oven; immediately reduce heat to 300 F. Bake for 20 min. Then, reduce heat to 250 F and bake for another 20 min. Buns should be glossy, golden and firm to touch.
- Cool on a rack completely, before storing in airtight container.
total carbs - 20.7, fiber - 10.5
per bun - 3.5 carbs, 1.8 fiber (1.7 effective carbs)

For those of you avoiding artificial sweetener, I have another recipe:
2/3 cup flax seed, ground
2/3 cup almond meal
2 scoops vanilla protein powder
1/2 tsp. salt
1 tsp. baking soda
2 tsp. baking powder
cinnamon, allspice, clove, ginger to taste
1 cup canned or fresh baked pumpkin
2 eggs
3 T. melted butter
1 c. yogurt
1/2 c. unsweetened applesauce
2 tsp. vanilla or maple extract
pinch stevia if you wish
1/2 cup just cranberries
1/4 cup chopped walnuts or pecans

Combine wet ingredients, combine dry. Beat dry into wet in stages. Pour in muffin cups or bread tin (I use mini muffin pans or min loaf pans) and bake at 350 degrees for 20 minutes or until toothpick inserted comes out clean. Makes about 24 mini muffins, or 3 mini loaves. About 3-5g carbs per serving depending on how big you slice the loaves!

Oh, I just read the other post about oat flour - you can use that in this too - 1/3 cup oat flour, 1/3 cup plus 2 2/3 tbls. flaxseed and 1/3 cup plus 2 2/3 tbls almond meal - and 2 scoops protein powder.

Heat oven to 350 degrees.
Butter 12 muffin tins. I use 24 mini muffin tins.
Mix Dry Ingredients well:
1/3 cup plus 3 Tb. flax meal
1/3 cup plus 3 Tb. almond meal (if you can find pecan flour it is even yummier!)
1/3 cup oat flour
2 scoops protein powder
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
1 1/2 tsp. cinnamon (more or less to taste)
1/4 tsp. allspice or cloves(ground)
1/2 tsp. ground ginger (more to taste)
1/8 tsp. nutmeg or to taste
In another bowl beat well:
2 large eggs
3 Tb. melted butter
1/4 cup sour cream
1 tsp. vanilla or maple extract
1/2 cup unsweetened applesauce (carb counts are based on homemade - if you use jarred (available at most health food stores) make sure you adjust carb counts accordingly).
1/2 cup canned pumpkin
water and about 2tbl. cream to thin (you don't want it as runny as pancake batter, but not really thick either)
1 ounce chopped pecans
1/2-1 cup (I use 3/4) dried unsweetened cranberries (Just...makes these, "just cranberries) or you can dry your own in a 200 degree oven for many hours - watch them!)

Mix the wet ingredients with the dry ingredients just until dry ingredients are
moistened. Fold in cranberries and nuts. Spoon batter into prepared muffin cups. Bake at 350 degrees for 18-20 minutes or until toothpick inserted in the center comes out clean. Remove immediately from pan and cool on rack.
ECC - 7 for regular size, 3.5 for mini. You can decrease this to 6 by leaving out the oat flour and increasing flax meal and almond meal to 2/3 cup each. You can also decrease this by lowering the amount of pumpkin and applesauce to 1/3 cup each, however, that is how I made them the first time and they were not sweet enough, nor moist enough. These were just perfect and in my opinion, worth the extra gram. Also, decreasing the cranberries can decrease the fiber which ups the carb count! (I have played with these ALOT!).

I was really wanting Banana Bread today so I took Heather's basic recipe (awesome! You now reign with SweetiePie in recipe queendom! )and made a few changes:
Heat oven to 350 degrees.
Butter 12 muffin tins.
Mix Dry Ingredients well:
1/3 cup plus 3 Tb. flax meal
1/3 cup plus 3 Tb. almond meal
1/3 cup oat flour
2 scoops protein powder OR 1/2 c Atkins Baking Mix
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt (use 1/4t if using Baking Mix)
1/4 cup splenda or to taste
1/2 tsp. cinnamon or more to taste
1 oz. chopped walnuts (about 1/4c)

In another bowl mix well:
2 large eggs
3 Tb. melted butter
1/4 cup sour cream
1/4 cup vanilla sugar free syrup
2 tsp. banana extract
If using Atkins Baking mix, add 1/4 cup water
Mix the wet ingredients with the dry ingredients just until dry ingredients are moistened. Spoon batter into prepared muffin cups. Bake at 350 degrees for 15-20 minutes or until toothpick inserted in the center comes out clean. Let cool slightly. Remove from pan and finish cooling on rack.

Makes 12 muffins: 3.3 Ecc/6.4 Protein
with Atkins baking mix: 3.5 Ecc/6.4 Protein

Blueberry Muffins: To dry mixture, add 1 cup blueberries and 1 oz. almonds to replace the walnuts. To the wet ingredients, add 1/2tsp almond extract in place of the banana extract. Add 1.51 Ecc per muffin

6 eggs
2 tsp vanilla extract
3 Tbs protein powder vanilla
3 Tbs ground flax seed
6 Tbs ground almonds
sweetener equivalent to 4 oz sugar (or to taste)
1 tsp baking powder
2 tsp cinnamon
Heat oven to 350°F/180°C.
Beat the eggs until foamy. Add vanilla extract and mix. Combine all dry ingredients and mix thoroughly. Fold dry ingredients under the egg mixture. Don't overmix. Use PAM spray for the muffin form. Fill mixture into muffin form.
Bake 30 - 35 minutes. Makes 12 muffins. 7,6 g protein each, 0,5 g ECC each

The Famous Chocolate Zucchini Bread
2 medium-large zucchini
2 eggs
1/2 c. butter
2/3 c. sugar
1 t. vanilla
2/3 c. flour
2/3 c. cocoa
1/4 t. salt
2/3 t. baking soda
1/3 t. nutmeg
1/3 t. cinnamon
2/3 c. chocolate chips

Steam zucchini until mushy. Purée in blender (do *not* strain through a food mill) and cool to room temperature.
Separate eggs: Beat whites until fluffy, yolks until lemony.
Cream together butter and sugar. Beat in egg yolks and vanilla until very smooth.
Sift together dry ingredients. Mix dry ingredients into wet ingredients. Fold in zucchini purée. Stir in chocolate chips. Gently fold in egg whites.
Bake in greased, floured loaf pan at 350 degrees for one hour.
I wonder about the applesauce in place of sugar. With all that zucchini in there, I'm afraid it might add too much additional moisture.
Although...if you grated the zucchini, instead of cooking it into mush, the applesauce might work just fine. Leaving the zucchini more "intact" would add some nice texture to the bread, too!

Cream of wheat pancakes!
I just made these and I think they are great!
1/2c ricotta
1Tflax seed ground fine
Splenda to taste
(I left out the cream to lower the fat and keep it from being too runny)
Mix together, fry in butter, They take a while to set and if they are too big they fall part when you try to flip them but they still taste great!
I'd guess the ECC at 5g and the protein at 22g. If you need a highter protein level, try adding protein powder or eating some sausage or other meat with them.
Fast and satisfying. Man I LOVE flax!
Sue You get what you work for, not what you wish for.
Restart Feb 28, 2008 .... VFT 204 ... EVFT 169
1st Goal Sept 1, 2008 ***************************** LTG June 25 2009*********************

Last edited by nasus40; 09-25-2002 at 08:43 PM.
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Old 09-27-2002, 12:38 PM   #2
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Jennifer 3FC's Avatar
Join Date: Aug 1999
Posts: 6,006


From the Atkins Friends website:
Dobie's Muffins and FAQ's!!

Recipe By : Dobie
Categories: Breads & Things

1/4 cup flax seed -- grind - should make 1/2 cup ground
1/4 cup protein powder
2 tablespoons oil
1/4 cup artificial sweetener -- splenda is best
1 egg -- beaten
1 teaspoon baking powder
1 1/2 teaspoons banana extract -- or flavor of choice
1/4 teaspoon salt substitute -- gives potassium
1 ounce chopped nuts -- optional
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.

1094 Calories (kcal); 90g Total Fat; (78% calories from fat); 34g Protein;
20g Carbohydrate; 187mg Cholesterol; 592mg Sodium


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.


E-mailed to me:
Mellisa's Low Carb Pita Pocket Bread

1 cups vital wheat gluten
1 cup oat flour
cup rye flour
cup wheat bran
cup flax seed meal
1 tsp sugar
2 Tbs maltitol syrup
1 tsp salt
2 Tbs melted butter
4 tsp active dry yeast
about 1 cup warm water

In your food processor or upright mixer with the dough attachment
in place,
place all ingredients except water. Begin mixing and slowly add
water until a
dough ball forms. Knead for 2 minutes then turn out into an oiled
bowl. Oil top
of dough ball and cover with plastic wrap. Set in a warm place to
rise about 1
hours until double in size. Punch down dough and form 12 balls then
let rest 20

While your dough is resting, place a pizza stone or an inverted
heavy cookie
sheet on the middle rack of your oven and preheat to 450 F. Roll
out the dough
balls to about 8 inch rounds, 1/8th inch thick. When 20 minutes has
spray the stone with a mist of water and close oven door for 30
seconds. Place
two rounds of dough and bake 2 to 2 minutes until puffed in the
center. Flip
pita over and cook for another 30 seconds then remove with tongs to
a wire rack.
Spray stone again and repeat process until all pitas are baked.

9 grams each minus 2 fiber for ecc of 7.

Darlene's faux mexican cornbread muffins

1/2 ultra lc tlc bake mix (or whatever baking mix you use)
1/2 cup flax meal
1/2 cup almond flour
2 tb vital wheat gluten
1 tsp baking powder
pinch of cumin and cayenne pepper
3 eggs beaten
2 ounces grated mexican cheeses
1 tsp carbolite sugar or splenda
1/2 cup sour cream(the full fat kind)
1 can drained diced green chilies
1 tb canned and drained jalenpenos (optional I like the kick)
2 tb heavy cream mixed with 1/2 water (ADD LAST)
2 tb melted butter

mix the dry ingrediants first
add the rest of the stuff
keep pouring in the water mixed with heavy cream until the right
put in muffin tin sprayed with pam spray
bake 375 degrees 15-20 min or until done
keep in the fridge or the freezer.
Shared By: Rani Merens




Similar to tapioca pudding when cold.

Here's the version of a nut crust I use._ No flour needed, and that
keeps down
the carbs._ The coconut one is really good with a pineapple cream

1 1/2 C flax seed meal OR
____ 1 1/2 C finely crushed nuts OR
____ 2 Cups unsweetened coconut
2 Tbsp granular Splenda
1/2 stick melted butter
1 egg white (freeze the yolk for later)

Mix the meal or nuts (or a mix of both) with the Splenda to get it
distributed._ Then add the butter and mix with a fork._ Add the egg
white last
and start mixing with your hands._ Pour mixture into a pie pan and
press out
with your fingers._ This is a little messy, but works._ Bake at 350
for about
10 minutes, or until the edge starts to brown._ Cool completely if
making a
chilled pie filling._ Fill and bake again if making a cooked

The egg white here is what glues the whole thing together and makes
a crust
that will cut and serve._ Without it you get a crumbly mess.

Tips:_ Crush nuts by sealing in sandwich bags and beating with a
rolling pin,
meat pounder, or pot._ Freeze leftover egg whites or yolks in ice
cube trays,
then store frozen cubes in ziplock bags.
We're fat chicks, not doctors. Please see your physician before taking advice found on the internet.
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Old 10-01-2002, 01:37 PM   #3
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Pooky's Avatar
Join Date: Jan 2001
Location: Bracebridge, Ontario
Posts: 1,693


These all look so fabulous, I can't wait to try them!
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