1 packet sugar free maple oatmeal (great value)
2 Tbls PB2 chocolate
1 tsp mini semi sweet chocolate chips
Mix oatmeal and PB2 together with water (sorry I didn't measure.
Microwave for 2 minutes stirring after 1 and adding more water if needed.
Sprinkle with chocolate chips.
202 cal, 29 carbs, 6 gr. Fat, 8 gr protein
You can add 1 tsp of real peanut butter or cocoa or SF syrup or cinnamon for extra flavorings.
Crust
1/2 cup Hi-Lo vanilla almond cereal
1 T almonds
2 t. Butter
Blend cereal and almonds in magic bullet or blender. Add melted butter. Pat into two bowls. Put into freezer.
Filling
1 Dannon light and fit greek yogurt
1 Tbls key lime juice with 1/2 packet knox gelatin added for 1 minute
2 Tbls SF cool whip
Mix yogurt with key lime mixture, then add cool whip. Spread onto the crust. Put in freezer again.
Topping
1 cup rhubarb
1 Tbls WF strawberry syrup
1/2 cup water with 1/2 packet knox mixed in for a minute
1/2 cup frozen raspberries
Cook rhubarb In the microwave with syrup until mushy 3-5 minutes. Add water and knox mixture. Mix in raspberries. Put into the freezer until cooled some. Spread onto the cheesecake. Refrigerate until set. Add a Tbls of cool whip to each one and enjoy! Makes 2 big desserts. Can split into 4 servings.
191 cal, 17 carbs, 8 gr fat, 15 gr protein, 6 gr sugar
I have made ones with just an almond crust and just cheesecake filling in ramiken bowls. 1 T almonds and 1/2 tsp butter in each.
Use your imagination for variations with different fruits and flavor of yogurts. I really like the Dannon light and fit greek yogurts. They are fat free, 80 cal and only 8 carbs, almost as low as plain yogurt.
1 Avocado
3 T cocoa powder
1 t Vanilla extract
Sweetener to taste (I used 1t stevia)
2 T almond milk (but I'm sure any liquid would work, I'm trying coffee next time)
Blend together (I use an immersion blender) and I topped it with a dollop (2 T) of greek yog sweetened with stevia (add 11 cal 1 carb 1 protein).
Per serving untopped: cal 188; carb 15; fiber 9; fat 16; protein 4
1/4 cup onion, chopped
1/2 cup yellow or green peppers, chopped
1 cup spinach, chopped
1/4 cup tomato, chopped or quartered
8 oz chicken (I used left-over cooked but you could start with raw)
1/2 cup stock
2-3 tbsp yellow curry powder
1/4 cup coconut milk (I used full fat version!)
salt and pepper to taste
Saute onions and peppers until softened. Add curry powder, stir and allow it to cook for a couple minutes. Add spinach and stock. Add in chicken and cook as long needed to heat or cook the chicken. At the end of cooking time, add tomato and allow it to heat then add coconut milk and stir well. Salt and pepper to taste.
My version was loose and a little soupy. You could use less stock or add more meat and serve over cauliflower rice as a meal for two.
KitKat, in the maintenance thread you wrote that you have your own recipe for granola. Would you please post that? Because of all the sweeteners in prepared granola, I've been looking for a good recipe that I can control the sweetener in it.
Granola:
6 cups oats (old-fashioned, not quick)
1 tbsp cinnamon
1/4 cup flaxseed (ground)
3/4 cup slivered almonds
optional 1/4 soy nuts
1/2 cup honey
Mix the dry ingredients together, heat the honey until it's runny then pour slowly over the honey as you mix.
Preheat oven to 350. Bake the granola for 25 minutes until toasted. Stir every 5 to 6 minutes.
(The original recipe adds dried cranberries or blueberries after it cools but I prefer to use fresh fruit when eating this as a cereal.)
Bowel Buddy Cookies
(Courtesy of my Naturopath)
I call these carb and fat poor
2 1/2 cup ground flaxseed
2 tsp baking powder
2 tbsp ground cinnamon
1/2 cup sweetener (maple syrup/sucanat) or 2 tbsp stevia (optional, I used 1/2 the stevia)
2 eggs (optional, doesn't need them)
1 tbsp vanilla extract
1 1/2 cup applesauce (no sugar added)
1 cup frozen blueberries
1/2 cup ground almonds (optional, I used the strained bits from making almond milk)
Mix all ingredients together, except the blueberries. Mix well then fold in the frozen blueberries. Place heaping tbsp size lumps onto a cookie sheet. Bake for 20-30 minutes (less without eggs, more with eggs). Store in the freezer or fridge after cooling.
I made 22 cookies and the nutritional count for my version was 73 calories, 7g carbs, 4g fiber, 5g fat, 3g protein. I will use them as a snack, maybe with some yogurt.
1/3 cup oats
1/2 scoop protein powder
1/3 cup almond milk
1/4 cup applesauce (no sugar added)
1/4 tsp cinnamon
1/4 tsp baking powder
1 tbsp splenda or other sweetener
Preheat oven to 350. Mix all the ingredients together. Spray a cookie sheet with non-stick spray and spoon the mix onto the sheet. I used a muffin top tray because the batter was thin and this kept it shaped. I made 3 cookies.
Note: I may have forgotten the baking powder, they were flat. Next time I'll add a little more and may also add some egg white as it didn't hold together well. It was tasty though.
1 cookie out of the 3 made: 66 calories, 8g carbs, 1g fiber, 1g fat, 4g protein
Location: Pine Mountain, Georgia & on a little lake in NE Michigan
Posts: 1,179
S/C/G: 291/171.4/175
Height: 5'6"
These were requested of me on the Maintenance thread.
I have not tried this crust. Was bad and used a Pillsbury refrigerated crust. I will try to find a more suitable crust.
Blueberry Rhubarb Pie
Filling
1 cup of Splenda
1/4 Cup of Flour (4 tsp arrowroot)
2 cups of Rhubarb small diced pieces
2 cups of Blueberries
1 Tbsp of Butter or Spread
Crust
2 cups of flour
2/3 cup of Vegetable Shortening
1 teaspoon Salt (heaping)
1/3 cup of ice water
Directions
Mix and cut the dough in half and roll thin into an 8 inch pie pan. .
Place the fruit mixture onto the bottom shell and then roll out the top shell and place on top of the mixture and pinch the edges together to seal.
Bake at 425 degrees for 10 minutes
then at
400 degrees for 25 minutes.
I also like this crisp
Strawberry Rhubarb crisp Becca's way (LOW CAL & FAT)
2 1/2 C Strawberries & 2 1/2 C Rhubarb
4 TBS Splenda
1/2 C Oats
1/2 C Splenda (for topping)
1/4 C Fiber one Cereal (ground up)
1/4 tsp Cinnamon
1/4 - 1/2 C Unsweetened Applesauce
Directions
Preheat oven to 350 degrees F
Combine fruit and 4 TBS Splenda in a mixing bowl and put in a 7x11 baking dish.
For Topping: In medium bowl, combine oats, Splenda, fiber one, cinnamon. stir in Applesauce until mixture is spreadable over fruit.
Bake in preheated oven 30-35 minutes, until topping starts to brown and fruit is bubbling. Serve warm.
Here is the cheesecake I tried. I used my cousin's almond flour crust. Sandi’s Almond Flour Pie crust
Almond Flour Crust (Graham Cracker Crust)
1 ½ Cup blanched almond flour
¼ teaspoon sea salt
¼ teaspoon baking soda
¼ cup grapeseed oil
2 Tablespoons agave nectar or Splenda (if splenda, add to dry ingredients)
1 teaspoon vanilla extract
Directions
Preheat oven to 350 oF
In a large bowl (or the pie pan) combine almond flour, salt, and baking soda.
In a medium bowl whisk together the grapeseed oil, agave nectar and vanilla.
Stir the wet ingredients into the almond flour mixture until thoroughly combined.
Press the dough into a 9 ½ inch or deep dish pie pan.
Bake for 10 to 15 minutes, until golden brown.
Remove from oven and let cool completely before filling.
I, also, mix the dry ingredients in the pie pan and then add the wet ingredients to them there. That way I save one dirty bowl!!
Cheesecake filling
2 large eggs, room temperature
1/2 cup of soy protein (not soy four!)
3/4 pound cream cheese (not the spreadable kind that comes in a tub)
1/2 tsp Stevia (I used vanilla flavored)
5 packets sucralose (splenda, etc.)
1/2 tsp vanilla (not the imitation flavoring)
1/2 tsp sea salt
Mix the filling ingredients until well blended. Pour into the chilled crust.
Bake at 375 for 20 minutes. The sides of the cheesecake should be puffed, but the center should be a little jiggly.
Turn off the oven, open the door and let the cheesecake rest for another 20 minutes.
Remove from the oven and place on a wire rack to cool. It is important to let the cheesecake cool between each step.
The cheesecake needs to coordinate with your fat meal.
Location: Pine Mountain, Georgia & on a little lake in NE Michigan
Posts: 1,179
S/C/G: 291/171.4/175
Height: 5'6"
Here's a great carb poor dinner entree.
King's Chicken
Serves 8 Sauce Ingredients
1 med onion, finely chopped
1/2 tbsp butter
1/2 tbsp lard
1/4 tsp seasoning salt
1 8 oz package cream cheese, softened
3 tbsp sour cream
1/4 tsp season salt
1/2 tsp lemon pepper
4 drops hot chili oil (optional)
1/2 tsp parsley flakes Other ingredients
2 lbs chicken breast, boneless and skinless
2 2.5 oz packages beef, dried and chopped (the inexpensive packets sold with the luncheon meats)
Cooking oil spray
Paprika, for garnish Directions
Preheat oven to 350F. Cook onion in butter, lard, and 1/4 tsp season salt in a small frying pan over medium heat until the onion is golden, about 5 to 8 minutes.
Combine the remaining sauce ingredients. Add the onion and mix well. Set the sauce aside.
Cut the chicken into eight pieces. Divide the beef by eight and place the slices into the bottom of a large baking dish that has been sprayed with cooking oil spray. Place a piece of chicken atop each of beef slice.
Divide the sauce evenly over the tops of the chicken. Garnish each with a tiny pinch of paprika.
Bake for about 40 minutes until the sauce is golden and the chicken test at 170F with a meat thermometer. Reduced fat variation
Cook the onion in a bit of stock instead of the butter and lard. Replace the cream cheese and sour cream with low-fat or fat free versions.
Taken from Extreme Lo-Carb Cuisine
When I put it in My Fitness Pal, one serving registered: 262 cals, 5g carbs, 21g fat, 12g protein, 327 sodium, 4g sugar
I added a tossed salad with regular dressing to keep it a carb poor meal.
this isn't a recipe but... today at whole foods I sampled their "parmesan crisps" chips made of ONLY parmesan cheese. Not low fat but certainly low carb, and little goes a long way. I have heard you can make them by baking parmesan lumps in the oven. Yummy!
OMG!!! amberjules I made the Mexican Carnitas Tacos last night for dinner and my family including my picky 14yr old daughter totally loved them and has requested I make them every week. Now I'm excited to try the other recipes. Thank you
Low carb SIMPLE EASY ZUCCHINI SIDE DISH...(sorry, can't get the pic to paste here.)
Slice the zucchini in half long-ways. Slice a bit off the bottoms to keep them stable. Brush with olive oil and top with garlic or garlic powder. Top with sliced tomatoes, salt and pepper to taste. Use mozzarella cheese, Parmesan cheese or mixed blend. Bake 375 for 20 to 30 minutes until soft.
Crisp Cucumber Salsa:
(Good for any meal, depending on what you serve it with - both low fat & low carb by itself.) Note: 1/4 cup is only 16 calories!
2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips
In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately.
I've never been a huge fan of salad dressing so I've struggled a bit with carb-poor lunch options - but this has become one of my favorites!
Instead of using mayonnaise or greek yogurt to make chicken and tuna salad, just mash up half an avocado, then mix in your meat! It's moist, filling, doesn't change the flavor too much, and you can toss in anything you'd normally put in a chicken or tuna salad! It's a much healthier fat than mayo, and doesn't add the "tang" of greek yogurt.
I've been having chicken/'cado salad on top of a big veggie salad, or in Joseph's low carb flax pitas filled with lettuce, red peppers and cucumbers.
Now I'm excited to try the other recipes. Thank you
