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

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

   
   

Bacon Cheeseburger Meatloaf Muffins

     I haven't posted in a while so it was long overdue.  At first I thought that I would do something in honor of Pumpkin Flavored Everything Season.  But then I got an idea for dinner and the following recipe was created!

Bacon Cheeseburger Meatloaf Muffins

Servings: 12 Texas size muffins

Total cooking time: Aprox. 30 minutes

Ingredients:

• 2 lbs Extra Lean Ground Beef 
• 15 Slices Pre-Cooked Bacon Chopped
• 3 Tablespoons Egg Substitute
• 1/2 Cup Panko Style Breadcrumbs
• 1 Medium Yellow Onion, Finely Chopped
• ¾ Teaspoon Salt
• 1/2 Teaspoon Black Pepper
• 1 Cup Catchup
• 1/2 Cup Mustard
• 1 1/2 Cup (12 Oz.) Colby-Jack Cheese Shredded

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. Pre-heat the oven to 425°. 
2. Lightly mist a muffin try with cooking spray and set aside (I used 2 texas muffin pans).
3. In a large bowl, combine the ground beef, bacon, egg substitute, breadcrumbs, onion, salt, & pepper and lightly mix together. 
   
4. Divide the meat mixture evenly into your prepared muffin tin.  I used a cookie/ice cream scoop to evenly dispense the meat mixture.  
   
5. In a separate bowl, mix together the catchup and mustard to make a "sauce".  Its not in the ingredient list but I added some hamburger seasoning.
   
6. Spread 1 tablespoon of the "sauce" evenly over the tops of each muffin. 
   
7. Bake for 30 minutes and remove from the oven.  Check for doneness as cooking times can vary based on muffin size and oven type.
8. Top each muffin with about two tablespoon (1 oz.) of shredded cheese and then return to the oven for 2-3 minutes until the cheese is melted. 
   

Nutritional Information:

Calories: 283

Fat: 14 grams

Carbs: 12 grams

Protein: 25

Created Using MyFitnessPal

Bariatric Friendly Pumpkin Yogurt Cake

     I am so ready for "Pumpkin Flavored Everything" Season!  Having a family gathering today and I was asked to make a desert.  I thought of making my Apple Almond Yogurt Cake but really wanted to incorporate pumpkin into it.  I removed the applesauce from the recipe, added the pumpkin, and increased the almond flour since the wet ingredients were now a little more than the previous recipe.  In the end I decided to put the batter in a 9" x 11" baker instead of a loaf pan.  Hope you enjoy!

Bariatric Friendly Pumpkin Yogurt Cake

Servings: 12

Total Cooking/Baking Time: 45 Minutes

Ingredients:

• 2 Cups Almond Meal
• 2 Teaspoons Baking Powder
• 1/2 Teaspoon Salt
• 1 Serving Protein Powder 
• 3/4 Cup Sugar Substitute (I Used A Stevia baking blend)
• 1 6oz Container Plain Greek Yogurt (I used Chobani Plain)
• 1 15oz Can Of Pumpkin Puree
• 1/4 Cup Egg Substitute (Equivalent Of 1 Egg)
• 1 Teaspoon Pure Vanilla Extract

Directions:

1. Preheat oven to 350°.
2. In a small bowl whisk together the Almond Meal, Baking Powder, Salt, and Protein Powder and set aside.
   
3. In a separate bowl combine Sugar Substitute, Greek Yogurt, Pumpkin Puree, Egg Substitute, and Vanilla.
   
4. Blend the dry ingredients into the wet ingredients. 
   
5. Pour into a greased baking dish.
   
6. Place in oven and bake for 40 - 45 minutes.
7. Test cake with skewer or cake tester to verify doneness and cool on a wire rack for fifteen minutes.
8. Divide evenly into servings and enjoy.

Nutritional Information Per Serving (1/12th of cake):

Calories: 175

Fat: 9.7 Grams

Carbs: 20.5 Grams

Protein: 8.2 Grams

Calculated using MyFitnessPal

Reduced Sugar Reduced Carb Banana Bread

     I felt like playing in the kitchen today and had a craving for banana bread.  I looked at different recipes for banana bread and started thinking how I could make one that is bariatric friendly and came up with the following recipe.  Im excited for this one as it is an original.

Reduced Sugar Reduced Carb Banana Bread

Servings: 12

Total Cooking/Baking Time: 60 Minutes

Ingredients:

• 1 Cup Almond Meal/Flour
• 1 Cup Coconut Flour
• 1 Teaspoon Baking Soda
• 1/4 Teaspoon Salt
• 1/2 Cup Unsweetened Applesauce
• 3/4 Cup Sugar Substitute (I used Trivia Baking Blend)
• 1/2 Cup Egg Substitute (Equivalent of 2 eggs)
• 4 Medium Bananas Mashed

Directions:

1. Preheat oven to 350°. 
2. In a large bowl mash the bananas.
   
3. Add the egg substitute, applesauce, & sugar substitute to the banana and blend together.
   
4. In a separate bowl combine the flours, baking soda, and salt.  
5. Blend the dry ingredients into the wet ingredients until a soft wet dough forms.
   
6. Place dough in a loaf pan spread with cooking spray and shape to evenly fit and fill pan.
   
7. Bake in preheated oven for 60 minutes or until cake tester or knife comes out dry.

Nutritional Information Per Serving (1/12th of loaf):

Calories: 170

Fat: 6 Grams

Carbs: 25 Grams

Protein: 6 Grams

Created Using MyFitnessPal