Low Carb Single Serve English Muffin

Hey everyone.  I know I haven't been around in a while but Im back and seeking out new recipes to share with you.  Today I have a single serve english muffin you can make in your microwave that is a fraction of the carbs and much higher protein than store-bought.  This is also my second  time working with Clarified Butter (also called Ghee), which is said to be a "better fat" and offers better dietary benefits for people.

If you like the dishes shown in this entry they are art of the Tara At Home line which is available through independent consultants like myself.  You can shop my website here.

Low Carb Single Serve English Muffin

Servings: 1 muffins

Total cooking time: 2 minutes

Ingredients:

• 3 tbsp Almond flour
• 1/2 tbsp Coconut flour
• 1 tbsp Butter (or ghee)
• 1/4 cup Egg substitute (equivalent of one large egg)
• 1 pinch salt
• 1/2 tsp baking powder

Directions:

1. Melt ghee (or butter) in a microwave safe ramekin or other container, about 4" in diameter with a flat bottom. This takes about 30 seconds.

   

   Ghee when melted looks like a smokey oil

2. Add the remaining ingredients and stir until well combined. Let sit for a minute to allow the mixture to thicken.

   

   Mixture will resemble a
   runny batter similar to cornbread.

3. Microwave for about 90 seconds, until firm. 

   

   Finished baking

4. Run a knife along the edge (if needed) and flip over a plate to release. (Side Note: the Tara At Home stoneware is naturally nonstick so I didn't need to run a knife around.  I flipped the Rammie over and the muffin came right out.)
   
5. Slice in half, then toast in the toaster.
   
6. Top however you choose and enjoy!

   

   I topped mine with some high protein peanut spread by P28.

   
   
   
   

Nutritional Information:

Calories: 324

Fat: 27 grams

Carbs: 9 grams
Sugar: 1 grams

Protein: 12 grams

Low Carb High Protein Cinnamon Swirl Muffins

In my search for lower carb cooking and baking I have found many recipes that use cauliflower.  I had previously avoided these recipes as for some reason I just have never been a fan of. cauliflower.  I think its just because I didn't remember it being served as a kid that often.  This is also my first time working with Coconut Oil and Clarified Butter (also called Ghee).  Both of these ingredients are said to be "better fats" and offer better dietary benefits for people.

Low Carb High Protein Cinnamon Swirl Muffins

Servings: 8-12 muffins

Total cooking time: Aprox. 10-12 minutes

Ingredients:

• 1 Cup Cauliflower
• ¾ Cup Vanilla Protein Powder
• ½ Cup PB2 (or other powdered peanut butter)
• ¾ Cup Egg Substitute (Equivalent of 3 Eggs)
• 1 Tbsp Coconut Oil
• 4 Packets Stevia Sweetner
• 1 Tsp Baking Powder
• 2 Tbsp Clarified Butter (also called Ghee)
• 1 Tbsp Cinnamon

Directions:

1. Preheat oven to 360º.
2. Prepare cauliflower according to package instructions and cool completely.
   
3. In a blender blend together cauliflower, protein powder, peanut butter powder, eggs, coconut oil, 3 packets stevia, & baking powder until smooth. Set aside.
   
4. In a small bowl or mug, melt butter. Stir in cinnamon and remaining 1 tsp stevia.
5. Pour main mix evenly into muffin trays. 
   
6. Add ½ tsp of cinnamon mix to each and stir with a toothpick for “swirls”.
   
7. Bake for 10-12 minutes until slightly golden brown and cooked through.

Nutritional Information:

Calories: 150

Fat: 6 grams

Carbs: 8 grams
Sugar: 2 grams

Protein: 16 grams

created using MyFitnessPal App

Reduced Sugar Carrot Cake

     Happy Easter everyone!  regardless of how you observe this holiday I hope you have a great day.  Fortunately I was able to sneak away to visit my family for the holiday weekend.  Mom and I were up late making goodies for the family to enjoy today!  Deserts are sometimes the hardest thing for us to avoid after going through bariatric surgery.  This recipe gives a nice option as an occasional treat as each serving only has about 4 grams of sugar.

Reduced Sugar Carrot Cake 

Servings: 8

Total cooking time: Aprox. 35 minutes

Ingredients:

• ¾ cup almond flour
• ¾ cup all purpose flour
• 1½ teaspoons baking powder
• ½ teaspoon salt
• 1 teaspoon cinnamon
• ¼ teaspoon clove
• ½ cup sugar substitute baking blend
• ¾ cup egg substitute (equivalent of 3 large eggs)
• ½ cup plain greek yogurt
• 1 teaspoon vanilla
• ¼ cup butter, melted
• 1 cup freshly grated carrots, about 3 medium carrots

Frosting

• 4 ounces Neufchâtel, light cream cheese
• 1 cup heavy cream
• 1 tablespoon Jello Sugar Free Instant Vanilla Pudding powder
• ¼ cup finely chopped walnuts

Directions:

1. Preheat oven to 350 degrees. 
2. Spray an 8 inch round cake pan with vegetable cooking spray.
3. Blend the almond flour, flour, baking powder, salt, cinnamon, and clove in a medium bowl with a whisk and set aside.
   
4. Beat the Truvia, eggs, yogurt, vanilla and butter in a large bowl until creamy.  
   
5. Add the dry ingredients and mix until just blended. 
   
6. Fold in the carrots.
   
7. Pour into prepared pan and bake 30 to 35 minutes until toothpick inserted near center comes out clean.
   
8. Allow to cool for a bit and then remove from pan and allow to continue cooling.
9. Beat cream cheese until fluffy, add heavy cream and pudding powder and beat until smooth and creamy.
   
10. If not serving immediately place frosting in a container and chill until ready to serve.
    
11. When cake is completely cooled and ready to assemble, scrape frosting onto center of layer, spread to edges and level. Sprinkle with the walnuts. 

Nutritional Information:

Calories: 454

Fat: 29 grams

Carbs: 46 grams
Sugar: 4 grams

Protein: 12 grams

Calculated using MyFitnessPal

Low Carb Bacon Cheeseburger Casserole

     Im sorry followers Ive been slacking.  But I promise there are new goodies coming!  I was looking for a new dinner idea and came up with this recipe with some inspiration from some post I came across on Pinterest.  

Low Carb Bacon Cheeseburger Casserole

Servings: 8

Total cooking time: Aprox. 35 minutes

Ingredients:

• 2 Pounds Ground Beef
• 2 Large Garlic Cloves
• 1/2 Teaspoon Onion Powder
• 1 Package Pre-cooked Bacon Chopped
• 2 Cups Egg Substitute (Equivalent Of 8 Eggs)
• 1 (6 ounce) Can Tomato Paste
• 1 Tablespoon Yellow Mustard
• 1 Cup Heavy Cream
• 1/2 Teaspoon Salt
• 1/4 Teaspoon Ground Pepper
• 16 Ounces Grated Cheddar Cheese, Divided

Special Ingredient Note:

     When it comes to shredded cheeses I prefer to buy a block of cheese and grate/shred it myself.  Yes those pre-cut bags may be time savers but they also come with extra preservatives to make them last longer and part of this new life for me is about putting better things in my body.  Also if you compare the price per volume you'll be pleasantly surprised to learn its actually cheaper to buy the cheese as a block.

Directions:

1. Brown ground beef with garlic and onion powder.
   
2. Drain excess grease.  
3. Stir bacon pieces into cooked beef.
   
4. Spread beef on bottom of 9x13-inch casserole pan.
   
5. In medium bowl, whisk together egg substitute, tomato paste, mustard, heavy cream, salt, and pepper until well combined.
6. Stir 8 ounces grated cheese into egg mixture.
   
7. Pour egg mixture over beef and bacon.
   
8. Top with remaining 8 ounces of grated cheese.
   
9. Bake at 350°F for 30-35 minutes or until golden brown on top.
   
10. Allow to cool for a few minutes before cutting/serving.

Nutritional Information:

Calories: 541

Fat: 35 grams

Carbs: 09 grams

Protein: 49 grams

Calculated using MyFitnessPal

Reduced Carb High Protein Lasagna Bake

     I haven't made a post in a while to the blog and I was long overdue.  I was looking for a new dinner idea and came up with this recipe with some inspiration from some post I came across on Pinterest.  

Low Carb High Protein Lasagna Bake

Servings: 8

Total cooking time: Aprox. 40 minutes

Ingredients:

Meat Mixture

• 1/2 Cup (4 Oz) Chopped Yellow Onion
• 1 Tablespoon Minced Garlic
• 1 Pound 96% Lean Ground Beef
• 2 Cups Pasta Sauce
• 1/2 Teaspoon Salt
• 1/2 Teaspoon Black Pepper

Cheese Mixture

• 15 Oz Container Ricotta Cheese
• 16 Oz Shredded Mozzarella Cheese (Divided In Half)
• 1/2 Cup Egg Substitute (Equivalent Of 2 Eggs)
• 1 Teaspoon Italian Seasoning
• 1 Teaspoon Garlic Powder
• 1/2 Teaspoon Black Pepper
• 4 Tablespoons Grated Parmesan

Special Ingredient Note:

     When it comes to shredded cheeses I prefer to buy a block of cheese and grate/shred it myself.  Yes those pre-cut bags may be time savers but they also come with extra preservatives to make them last longer and part of this new life for me is about putting better things in my body.  Also if you compare the price per volume you'll be pleasantly surprised to learn its actually cheaper to buy the cheese as a block.

Directions:

1. Preheat oven to 350°F. 
2. Heat a skillet over medium-high heat. Add the onion & minced garlic and sauté. 
   
3. Add ground beef and cook until meat is no longer pink. 
4. Add the rest of the ingredients of the meat mixture and let it cook on a gentle heat. 
   
5. Spread meat mixture evenly in a 9"x13" baker.
   
6. In another bowl mix together all cheese mixture ingredients (remember to keep half the mozzarella and the parmesan aside). 
   
7. Evenly spread the cheese mixture over the meat mixture.
   
8. Top with remaining mozzarella and parmesan cheese.
   
9. Bake for 30-40 minutes, until the top starts to become golden and bubbly.
   
10.  Let cool for 10 minutes before slicing (the lasagna will hold together better).

Nutritional Information:

Calories: 403

Fat: 25 grams

Carbs: 11 grams

Protein: 38 grams

Created using MyFitnessPal App

Products I Like: Atkins Lift Protein Drink

     The other day at work I walked past the protein and diet snacks and spotted something new. Atkins has a new line of protein drinks that come in Orange, Lemon, and Berry. I picked up a case of four of the lemon to check out. 

     I was worried that it would remind me too much of Isopure which is a protein beverage that I actually liked the taste of pre-surgery but ended up not being able to stand the taste of post-surgery. I brought one with me to lunch today and I was pleasantly surprised. The first few sips gave you that taste that reminds you that it is definitely a protein drink and not a regular beverage. But I was rather surprised with it. 

     Each bottle is only 100 calories, 1 G Carbs, & 20 G Protein. This is good because my goal and dietary needs is to keep my daily protein intake between 80 & 120 grams per day. I think I will definitely be adding this to my Arsenal!  

Four Ingredient Protein Brownies

I came across this recipe on one of my Pinterest searches for recipes that were high in protein and low in carbs.

Four Ingredient Protein Brownies

Servings: 18 Individual Brownies

Total cooking time: Aprox. 20-25  minutes

Ingredients:

• 3 Medium Bananas
• 3 Tbsp Cocoa Powder
• ½ Cup Peanut Butter
• 2 Scoops Protein Powder (For this recipe I used Body Fortress: Chocolate Peanut Butter protein powder as it was what I had readily available)

Directions:

1. Preheat the oven the 350 degrees, grease a pan and set aside In this instance I used a perfect brownie pan for serving purposes.
   
2. In a small microwave-safe bowl or stovetop, melt the Peanut Butter.  In my microwave it took approximately 2 minutes.
   
3. In a food processor, combine the bananas, cocoa powder, protein powder and peanut butter until smooth.
   
4. Pour the mixture into the greased pan and bake for around 25 minutes or until cooked through. 
   
   
   
   
5. Allow to cool before removing divider for perfect portions.
   
   
   
   Nutritional Information:
   Calories: 70
   Fat: 4 grams
   Carbs: 7 grams
   Protein: 4

   

   created using myfitnesspal.com