3 Fat Chicks on a Diet Weight Loss Community

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-   -   MiX'N' iN THE KiTCH'N.... Recipes from the Rainbow VOLUMN 2 (https://www.3fatchicks.com/forum/ideal-protein-diet/268669-mixn-kitchn-recipes-rainbow-volumn-2-a.html)

Chloe222 02-09-2013 07:37 PM

Theses recipes are amazing! Thank you Rainbow & Molly!


bella2013 02-09-2013 11:20 PM

I have started making some of these recipes. Thank you Rainbow! They are really great!

crazynette826 03-03-2013 09:13 PM

These recipes all look delicious!! Thanks for sharing!!

rainbowsmiles 03-09-2013 01:23 PM

for those of you who are in phase 4 or maintenance or doing your own paleo low carb homemade recipes....i wanted to share this recipe!!
i made it today, it was delicious!!


QUICK BREAD in 90 seconds!!!



1 egg, beaten

1 T. olive oil

3 T. water

1/3 c. CarbQuick bake mix

2 T. Jennifer Eloff’s Splendid Gluten-Free Bake Mix: http://low-carb-news.blogspot.com/20...-splendid.html

2 T. golden flax meal

¼ tsp. Splenda, granular (or equivalent)

3/4 tsp. baking powder

DIRECTIONS: Beat the egg in the dish you will bake this in. I used a 6″ ceramic quiche pan. Add the water and olive oil and stir again. Next add all dry ingredients and stir vigorously until smooth throughout. Microwave on HI for about 90 seconds or until center is dry and done. Remove and cool slightly. Note, it won’t be browned at all.

Carefully tip/lift out of dish using a knife tip or spatula. Toast either under a broiler (on both sides), or if it will fit, in your regular toaster. Butter and jam it up as is for a biscuit like flavor. Slice laterally after toasting for sandwiches. Slice before toasting if enjoying as morning toast. For scone applications with added fruit bits, cut into wedges and toast without slicing laterally.

Here is the link for the home made gluten free baking mix


12/3 cups almond flour, (400 mL)
(I use almond meal, i.e. ground sliced
almonds versus almond flour)
3/4 cup certified gluten-free oat flour (175 ml)
2 tbsp coconut flour, (30 mL)
(Bob’s Red Mill,® OR Aloha Nu®)
3/4 tsp xanthan gum (3 mL)

In large bowl, combine almond flour, oat flour (if you are intolerant to gluten-free oat flour then substitute another gluten-free flour), coconut flour and xanthan gum. In container with airtight lid, place bake mix and shake the container well to combine. When measuring oat flour (not necessary with the other ingredients) into measuring cup, make sure to tap the cup on the counter top and fill to the top to get the correct yield for the bake mix. Keep bake mix at room temperature for up to one month or freeze for much longer storage.

i made mine in 3 little ramekins but could probably do 4 as these were as big as a cupcake!!!


you do NOT need to grease or spray your ramekins, they come right out!!!


whole on left, sliced in half in the center, and toasted on the right!

i sliced in half, and toasted like a crumpet...O.M.G.......so good!!! i added some homemade sugar free lemon marmalade!!

tomorrow i am making a sausage and egg "biscuit" with them!!

1/3 of the recipe...1 biscuit or halved to make 2 crumpets equals =
calories: 128
fat: 12 grams
carbs: 8.8
fiber: 6.6 g
NET CARBS: 2.2 grams
protein: 7.2 grams


tastes like bread!!! not "eggy" or rubbery at all!!

i topped mine with some homemade lemon marmalade:
this is how i make it
wash 3 lemons...then i use a thin strip zester to remove long strips of lemon peel.
cut in half, and squeeze out juice and as much lemon pulp as you can but no pith! or membranes.
add to a small pot and cover with 1.5 cups of water and boil until lemon peel is soften about 10 mins.
remove from heat and add your sweetener of choice to taste
i used 6 tbsp SWERVE a sugar substitute but you could probably use splenda or stevia or xylitol
stir until well blended and no granules are present
in another tiny bowl, mix 1 packet gelatin with some hot water and dissolve
then add to your lemon mixture and stir well
taste for sweetness...i like mine a little tart....but you can add more if needed....just melt your sweetener in some hot water before you add.
pour into a small glass container and it will thicken as it cools
store in fridge.


This is the thickness of HALF!!! its the size of a regular size crumpet!!


WingnutandMe 03-10-2013 07:58 PM

I have updated the recipe book

Recipe book updated.

Again, here is the link



Halfagain 03-10-2013 10:31 PM


Originally Posted by WingnutandMe (Post 4662719)
I have updated the recipe book

Recipe book updated.

Again, here is the link



Thank you thank you! (One for each of you) I was just trying to pull this into a format to save off. DH is doing low carb now so I will be making it for him until I'm on P4.

rainbowsmiles 03-10-2013 11:09 PM


Originally Posted by Halfagain (Post 4662871)
Thank you thank you! (One for each of you) I was just trying to pull this into a format to save off. DH is doing low carb now so I will be making it for him until I'm on P4.


this bread holds up good for panini's too!! its a good alternative.

rainbowsmiles 03-11-2013 04:24 PM



this is creamy, yummy, warm and spicy!!! I LOVE IT!! And it is super super super fast to make!!

i was inspired from this post:

Originally Posted by karenfromtexas (Post 4653445)
Indian Squash Soup

Here's a recipe that was inspired by one suggested to me by my coach:

1 IP chicken soup packet
4 oz water
2 c squash (zucchini or calabasa/Mexican grey squash)
1-2 tsp cumin or to taste
dash of cayenne powder or to taste
1/2 tsp. curry powder or to taste
1 tsp olive oil
2 tbsp. reduced fat sour cream

Dice and cook squash in about 4 oz of chicken broth in a sauce pan. Puree with an emersion or regular blender to desired consistency. Combine chicken soup mix with 4 oz or so cold water in a shaker cup. Add soup mixture, spices, and olive oil to squash and reheat. Turn off heat and add sour cream. Stir well.

This tastes so good and it's very filling. You don't even taste the squash at all.




ghardeway 03-31-2013 04:55 PM

Such a great thread! I am enjoying the discussion, thanks for sharing.

newday2013 04-01-2013 02:17 PM


Originally Posted by lisa32989 (Post 4590140)
Mmmm....making these tonite for lunch tomorrow! (whole potato puree packet, tho)
I wonder if they'll BAKE???
Only one way to find out!

I realize this was back in January, but did you try to bake these? Wondering if I made them ahead if they warm up nicely?

cdnmomof2 04-10-2013 04:40 AM

42 pages and endless recipes later!!!,! Love it and thank you! I wasn't bored but love that I have all these options down the road.. I love how versatile the ip products are!! I have passed on some recipes (that I found on Steve from finlands site) to my coach and she's in love with me lol. I'm sure she's going to love these (especially the crab cakes everyone is raving about and I'm making next week :carrot: )


rainbowsmiles 04-10-2013 10:10 AM

Mix IP Pink Lemonade with 1/2 cup COLD water until well blended...add 1 packet of Knox Gelatin and stir well....then add 1/2 cup HOT water and stir until dissolved.
Chill for 30-45 mins until ready set...then top with Walden Farms Marshmallow Fluff!! Enjoy!!

WingnutandMe 04-10-2013 12:50 PM

Thanks Rainbow.

Your recipe book is updated.



rainbowsmiles 04-12-2013 03:33 PM

Deviled Ham Croquettes with Fresh Sweet & Spicy Salsa
Deviled Ham Croquettes with Fresh Sweet & Spicy Salsa


1/3 cup riced cauliflower (1 cup uncooked)
1 tsp garlic paste
1 tsp chili pepper paste
1 tbsp dried shallots
Dash red pepper flakes
4 oz diced ham
½ packet IP potato puree
1 tbsp parsley
3 TBSP Egg Whites



To make Riced Cauliflower:
Dice Cauliflower and place in microwave bowl… add 1/4 water and cook for 5 mins in microwave on high…and until just under cooked. Drain. Puree in Magic Bullet.



Add 4 ounces diced cooked Ham to the cauliflower, along with 1 tbsp dried shallots and 1 tsp garlic paste, 1 tsp chili pepper paste…and puree until the consistency of deviled ham.



Add to a small bowl. Add 1/2 packet IP Potato Puree, 3 tbsp Egg Whites and 1 tbsp parsley. Mix well. Form into 4 patties and pan sear in 2 tsp olive oil.





For Salsa:
Finely Dice seeded red and orange tomatoes and green tomatillos and add to small bowl along with 1 tbsp no sugar relish, 1 tbsp lime juice, 1 tsp olive oil, salt, pepper, fresh basil and a dash red pepper flakes!

WingnutandMe 04-12-2013 05:49 PM

Recipe book is updated


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