SANDWICH BREAD

1/4 c ground sesame seeds (3)
1/4 c ground flax seeds (0)*
1/4 cup protein powder (2) **
1/4 cup soy flour (4)
3 eggs (1.8)
1/2 c sour cream (4)
1 1/2 t baking powder (3)
1/2 t salt
4 T olive oil

Preheat oven 350. Mix all ingredients together. Pour into greased loaf pan. Bake 25 min. Total 17.8 - 8 slices @ 2.2 ea. (Fiber counts are deducted)

*My flax seed pkg shows 2 carbs, with 2 fiber. **I used Designer vanilla

Since this didn't rise much, I cut it in half crosswise, then cut each half into 4 slices so they were the size of regular bread. This is the closest I have found to taste and texture of bread.

DOTTIE'S BETTER TASTING PROTEIN BREAD

3/4 cup soy isolate
2 T powdered egg whites (1)
2 pkts Splenda (1)
2 t baking powder (4)
dash salt
5 T heavy cream (.9)
3 eggs, separated (1.8)
dash cream of tartar
1/4 cup water
1/4 cup oil

Preheat oven 400 and spray 8" loaf pan. Beat egg whites with cream of tartar until stiff. Mix egg yolks, cream, water and oil. Sift in dry ingredients and mix well with electric mixer. Fold in egg whites carefully. Spoon into prepared pan and smooth top slightly. Bake 25 minutes or til bread pulls away from sides of pan and is nicely browned. Total: 8.7 carbs, 949 cal, 95 fat. 8 slices @ 1.1 ea.

Cut this the same way as the "Sandwich Bread"

DESIRE'S RICOTTA PANCAKES

3 eggs (1.8)
1 cup cottage or ricotta cheese (12)
1/4 cup soy protein isolate (0)
dash salt
little water

Beat eggs well. Add cottage cheese and beat. Add soy powder and salt. Mix well. Stir in a little water, so the batter is not quite so thick. Heat oil in a frying pan, and when hot, spoon pancake batter in. Spread it around a little so pancakes are not too thick. When bubbly on top, turn, and cook til bottoms are done. (T=13.8 c. Serves 2 @ 6.9 c ea.)

LOW CARB BREAD SUBSTITUTE

1/2 c soy protein powder or isolate (0)
1 t baking powder (2)
3 large eggs (1.8)
1 T oil (0)
2 T water (0)
2 T heavy cream(.8)
2 art. Sweetener (2)
1/2 t cinnamon (.9)

Preheat oven to 350 and spray loaf pan with non-stick spray. Mix all ingredients in bowl with whisk until smooth. Spread into bottom of loaf pan. Bake 15-18 min, let cool 5 min. Remove from pan and finish cooling. (T=7.5 c. 24 slices per loaf. .31 g carb per slice). (Can add 2 T dried basil or other herb instead of sweetener and cinnamon.)

I use this to make French Toast

PIZZA CRUST

3/4 cup soy protein powder or isolate
1/2 cup cream
3 large eggs
seasonings (garlic powder, basil)
tomato sauce
pepperoni
shredded mozzarella cheese

Preheat oven to 350 and spray cookie sheet with non-stick spray. Mix protein powder, cream and eggs in bowl with whisk until smooth. Spread on cookie sheet. Bake 20 min. Remove from oven, top with tomato sauce, cheese and mozzarella. Put under broiler for few minutes til cheese melts. (Total=5.1 carbs for JUST THE CRUST. The balance of the carbs will depend on quantity of topping ingredients you use)

This crust had a good texture without much "soy" taste. I would like to try it for sandwiches next.

GARLIC/CHEESE BISCUITS

3 eggs, beaten
1 1/2 c Atkins Bake mix
1/8 c oil
1/2 c cream
1/4 c water (add slowly, don't make too thin)
1 1/2 t butter extract
3 oz grated cheddar cheese
2 T baking powder

garlic powder (5 healthy shakes)

Preheat oven to 350. Mix all ingredients together. Dough will be almost like cookie dough. Drop by T onto greased cookie sheet. Bake 10-15 min, til slightly golden. (Makes 18, 2.1 carbs ea.)

I halved the recipe. These were good, a little dry like biscuits usually are. We ate them with butter and enjoyed

LOW CARB YEAST BREAD

1 c high gluten flour
1/2 cup wheat bran
1/4 c heavy cream
1/2 cup warm water
2 pkts yeast
1 t salt
2 t sugar (the real stuff)
2 T oil

Mix hot water and cream and pour into bread machine (or mixing bowl) pan. Add in yeast, sugar and salt and stir to mix for a second. Let sit for 5 min to let yeast proof. Mix flour and bran and add to water/yeast mixture. Let bread machine mix (or use whatever method you normally use) and let rise one time. (If not using bread machine, let rise in warm, draft free place for 1 hr. Punch down dough (may be slightly wet to touch, but still "doughy," not "batter-y". Place in bread pan and let rise for 60 min. Bake at 350 for 25-35 min. (person who came up with recipe let rise 2nd time in her oven and did not disturb it - just turned on the oven when it rose about the pan). Make 1 standard 1 1/2 lb loaf (8 1/2 x 4" x4") 16 slices=4.8 g ea; 20 slices=3.85 g ea; 22 slices = 3.5 g ea, based on flour being 65g.)

I dumped everything into my bread machine based on the bread machine directions. It only rose about 2" total, but is a terrific tasting bread with a regular wheat bread texture. I found it a little salty and would cut the salt next time. The crust is real "crusty".

PASTA NEARLY

1 pinch salt
1/2 cup soy protein isolate
2 T wheat gluten (11)
1 T soy flour (2)
1 egg (.6)
1/4 cup water

Mix first 4 ingredients; add egg and water and mix to get bread type dough. Add more water if necessary. Roll out and cut into strips, or pinch off into little pieces. Drop into boiling water and let boil 1-2 min. (Not too long or it will get gummy). Drain and top with sauce. Total carbs: 13.6. Serves 2 @ 6.8 ea.

This was surprisingly good. I used about 1/2 cup water, and the dough was a little too sticky to roll out. I didn't want to add any additional flour, so I pressed with my hands til it was as flat as I could get it, then cut it in strips. Many of the strips fell apart, but I just dumped it all into the boiling water and boiled for 2 min, stirring most of the time. There is very little taste (just like real pasta) but this has a great texture. It's a little high in carbs, but you may find a wheat gluten with lower carbs than I used.

ATKINS REVOLUTION ROLLS

3 eggs (1.8)
1 pkg. Splenda (.5)
dash salt
pinch cream of tartar
3 T cream cheese (1.5)

Preheat oven to 300. Separate the eggs and add Splenda, salt and cream cheese to the yolks. Whisk this mixture together. In a separate bowl, whip egg whites and cream of tartar until stiff. Using a spatula, gradually fold the yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with Pam and spoon the mixture onto the sheet, making 6 mounds. Flatten each just a little. Bake about 35 minutes. Let them cool on sheet for few minutes, then remove to rack and cool. Mix butter, splenda and cinnamon and "ice". (Total carbs: 3.8 - 6 @ .6 ea)

We think these are great! The first time I tried them, they were so awful that I threw them out, but lots of people told me how good they were so I tried again. These can be used in place of hamburger rolls - just don't put the "icing" on.

DOTTIE'S WHEAT LIKE CRACKERS

1 c plain protein powder - not soy
1/3 cup oat flour (20)
1/4 cup wheat bran (4)
1 egg (.6)
1 3/4 cups water
1 t salt

Preheat oven to 350. Mix all ingredients. Should be a thick but spreadable batter. Spray 11x14x1 cookie sheet WELL with cooking spray. Pour and spread batter onto pan. Sprinkle with salt. Bake 25 min. Batter should be "set". Remove from oven and use knife or pizza cutter to "score" into whatever size crackers you want. The dough can still be a little wet as long as the score lines stay. (If they don't, put back in the oven for 5 min and try again). Bake about another 15-20 min til crispy and golden. (Total 24.6 carbs - 60 crackers @ .4 ea. (I used no carb whey protein isolate).

This was the original recipe, BUT, I only used 1/4 cup water and mixed everything in the food processor. This came to a VERY THIN batter, so I can't imagine how I would have added more water. I "poured" it into the cookie sheet and baked for 20 min. When I took it out to score, I found that it was done. I was able to cut the crackers, but had to WORK with a spatula to get them off the sheet. (I may try baking parchment next time). The ones on the edges were really crispy, but the ones in the center were a little soft on the underside. I turned off the oven, removed the crispy ones, and turned the other ones over and let sit in the oven for about 30 min til dry. (They did curl up). These were the closest to Wheat Thins I have tried, and my husband loved them. I think they are a little dry, but with dip or peanut butter, they are really good.

DOTTIE'S WASA LIKE CRACKERS

1 cup wheat bran
2 tbsp oat flour
3 tbsp Designer whey powder
1 tbsp sesame seeds
1 tsp salt
1 1/2 cups water
Preheat oven to 350 and spray cookie sheet WELL. Mix ingredients and pour onto sheet. Spread (this is very watery. Try to get the bran mixture distributed evenly). Bake 10 min, remove sheet from oven, score crackers, and return to oven. Bake 15 min. more. Turn oven off and let sheet sit in oven 1 hour. Remove sheet from oven, and turn oven on to 250. With spatula, turn crackers over, and return to oven for 10-15 min. Turn oven off and let sheet sit in oven 1 hour. (Letting crackers sit in oven while it's off helps them to dry out). Total: 39 carbs, 28 fiber, 267 cal, 16 fat, 25 protein. Makes 60 bite-size crackers @ .3 carb ea.

CHEESE STRAWS by Frances Samek

1 cup Atkins Bake Mix
6 tablespoons unsalted butter, cut into pieces
1/2 teaspoon garlic powder
3/4 cup shredded cheddar cheese
1/4 cup grated Parmesan cheese
2 eggs, lightly beaten
garlic salt, for sprinkling

Place bake mix, butter, and garlic powder in a food processor. Process until mixture resembles coarse crumbs. Add cheeses and eggs. Pulse until dough comes together. Transfer dough onto a large piece of plastic wrap. Lightly knead to form a smooth dough. Place second piece of wrap over dough. Press or roll dough to a 6" x 12" rectangle, about 1/2" thick. Refrigerate dough until very firm, at least 2 hours (or up overnight). Dough may also be placed in freezer until very firm.

Heat oven to 375°F. Place dough horizontally on countertop. Remove top sheet of plastic from dough. Sprinkle with garlic salt; gently press into dough. With a sharp knife cut dough into forty 6" long strips. Transfer strips to an ungreased baking sheet. Bake 12-15 minutes, until lightly browned. Slide "straws" onto a cooling rack. When cool, store in an airtight container.

For a sweet version, omit the Parmesan, garlic powder and garlic salt, and mixing in 1/2 teaspoon cinnamon and 5 packets of sugar substitute into the dough.

Eggs/Cheese

"back to top"

CRUSTLESS QUICHE

2 c chopped ham
1 c shredded cheddar
1 c shredded mozzarella 4 T butter, melted
1/2 c heavy cream
1/2 c water
5 eggs
1/2 c chopped spinach
salt, pepper, dill, dry mustard to taste

Sprinkle cheeses in large quiche or pie pan, lightly sprayed with PAM. Put ham and WELL-DRAINED spinach over cheese. Beat remaining ingredients and pour over top. Bake in pre-heated 350 oven 30 min. (Serves 3, 7 carbs per serving)

SWISS & CRAB PIE

1 cup Swiss (or cheddar), shredded
8 oz crab meat
3 beaten eggs
3/4 c heavy cream
1/4 c water
1/2 t salt
dry mustard to taste

Preheat oven to 325. Sprinkle cheese in large quiche or pie pan, lightly sprayed with PAM. Top with crab. Mix remaining ingredients and pour over top. Bake 40-45 min.

(Serves 4: 4.9 carbs, 25.5 fat, 422 cal ) (Serves 3: 6.5 carbs, 34 fat, 563 cal)

SAUSAGE & EGG "MUFFIN"

6 oz Ital. sausage (2.4)
6 eggs (3.6)
1/8 cup heavy cream (.9)
3 oz cheese (3)
OPTIONAL: salsa, bacon, onion

Preheat oven 350. Spray 3 superlarge muffin tins with PAM. Cut up links and put two in bottom of each tin. Mix eggs and cream and salt & pepper. Pour some in each tin. Sprinkle with half the cheese. Pour remaining egg mixture in and sprinkle with rest of cheese. Bake about 20 min.(time may vary) til eggs are done and golden. Remove from oven and let sit few minutes. Use spoon to remove "muffins". (Serves 3, 3.3 carbs per serving) (Make without the sausage for a carb count of 2.5)

These puffed up about 2" and were really tasty. I refrigerated them and heated in microwave, and they were still good. Haven't tried to freeze yet.

DEEP-DISH QUICHE PIZZA

4 oz cream cheese (4)
4 eggs (2.4)
1/4 cup parmesan cheese (.6)
1/3c heavy cream (2.2)
1/2 t oregano (1)
2 cups shredded Italian cheese (mozzarella, romano, parm mix - or your choice) (4.8)
1/2 t wet garlic or 1/4 t powder (1)
1/4 cup tomato sauce (3)
1 cup shredded mozzarella (4)
pepperoni

Beat cream cheese & eggs til smooth. Add cream, parmesan and spice. Spray 9" glass baking dish with PAM. Put 2 cups pizza cheese in dish and pour egg mixture over. "Squish" around to mix. Bake at 375 for 30 min. Spread on pizza sauce, sprinkle on mozzarella, and layer with pepperoni. Bake 10 more min til bubbly and brown.
(Total 33 carbs - serves 4 @ 5.75 ea.)

This was exceptional! I turned on the broiler for the last few minutes to get the top done the way I like it. Can use any pizza toppings you like, but add the carbs.

DOTTIE'S CREPES

4 eggs (2.4)
4 T heavy cream (1.7)
dash salt & pepper

Whisk ingredients together. Heat little oil in 8" non-stick frying pan. Pour about a 1/4 cup egg mixture in at a time, swirling pan quickly to cover bottom in thin layer. Let cook few minutes til bottom is brown and carefully flip. Lightly brown other side and remove from pan. Repeat with balance of batter. (Total 4.1 carbs - makes 6 crepes at .7 ea.)

FAKE FRENCH TOAST (Cheryl Wilson)

2 egg (1.2)
4 T ricotta (or cream cheese) (4)
dash cinnamon and nutmeg
2 pkt Splenda (1)

Heat frying pan. Mix all ingredients together. Melt some butter in small frying pan and pour batter in, spreading a little. Brown on one side, and flip, and brown other side. Serves 1 big eater @ 6.2 carbs, 252 cal, 18 fat, 18 protein. You could cut recipe in half for smaller portion.

THIS TASTED MORE LIKE A PANCAKE THAN FRENCH TOAST, BUT WAS GREAT, ESPECIALLY WITH MAPLE SYRUP. IF IT'S DIFFICULT TO FLIP, CUT THE PANCAKE IN HALF.

FAKE FRENCH TOAST II

2 eggs (1.8)
dash cream, dash water
dash cinnamon
1 pkt Splenda (.5)
1 oz pork rinds (about 1/2 2.25 oz pkg)

Beat all ingredients except rinds. Crumble rinds and let soak in egg mixture til thick gloppy batter. Heat butter in frying pan, and pour in batter, spreading around pan. Fry til brown on one side, flip and brown other side. Serve with maple syrup. Serves 1 @ 2.3

THIS IS AMAZING! IT HAS THE TEXTURE AND TASTE OF FRENCH TOAST.

HOT MAPLE BRAN CEREAL

1/4 cup wheat bran (4)
1 t guar gum (thickener)
1 cup boiling water
1/4 t salt
3 pkts Splenda (1.5)
butter
maple extract

Mix wheat bran and guar gum in heat resistant bowl. Stir in 1 cup boiling water. Mix until even textured (no lumps). Add salt, splenda, few pats of butter and squirt of maple flavoring. Serves 1 @ 6 carbs)

HOMEMADE YOGURT

1 quart heavy cream
2 T plain yogurt
2 T splenda sweetened DaVinchi syrup
Put heavy cream into heat-proof container, and put in a pot of simmering water which comes about half-way up the sides of the container. Simmer the cream for 20 minutes. Remove the jar from the water and allow to cool to room temperature. Stir in plain yogurt, making sure it has live culture. Cover and leave at room temperature for 48 hours. Refrigerate.
I used vanilla syrup, and this was excellent. It was very rich, though, and I would probably use whole milk next time. (The yogurt culture converts the lactose in the milk to lactic acid, and thereby "eats" some of the carbs. One cup of yogurt made with milk has about 4 carbs, rather than the 11-12 that is listed on the container of milk.)

PANCAKES

1/2 cup vanilla whey protein powder
1/2 cup ricotta cheese
2 Tbsp heavy cream
2 pkts Splenda
2 large eggs
2 tsp. baking powder
dash cinnamon & nutmeg
Mix together with wire whisk. Add little water til fairly thin consistency. Spray pan with cooking spray. When pan hot, spoon batter in and spread a little. Cook til bubbly on one side; turn and cook few more minutes. Serves 2 @ 6 carb, 1 fiber, 97 cal, 29 fat, 26 protein

HOT CEREAL (FLAX/BRAN)

2 tbsp oat bran
2 tbsp flax meal
2/3 cup water
1 pkt splenda
dash cinnamon
1 tsp maple extract
Stir all ingredients together and microwave for 2 minutes. (Can add splash of cream). Serves 1 @ 13 carb, 5 fiber (net 8 carbs) 80 Calories; 2g Fat; 6g Protein

HOT FLAX CEREAL

1/4 cup flax meal
1/4 cup light cream
1/3 cup water
1 pkt splenda
cinnamon
Mix all ingredients and microwave for 2 minutes. Serves 1 @ 13 carb, 7 fiber (net 6 carbs) 216 Calories; 14g Fat; 10g Protein;

Sauces

"back to top"

LOW CARB MAPLE SYRUP

1 T maple flavor
2 cups water
24 pkgs sweet n' low
24 pkgs equal
1/2 t guar gum (thickening agent, found in health food store)

Heat water with sweet n' low and extract til boiling. Take off heat and stir in equal. Stir in guar gum to thicken. Cool and store in refrigerator. (Makes 32T, 1.5 carb each.)

LEMON DIJON CREAM SAUCE

2 t butter
1 T lemon juice (1.4 c)
1 T dijon (2.7 c)
1/2 c heavy cream (3.8) (may need more)

Melt butter. Add lemon juice and dijon and mix. Stir in heavy cream, 1/4 cup at a time, til right consistency. This makes enough for 2. (T=7.9 carbs; serves 2 @ 4 ea)

SWEET BBQ SAUCE

1 cup tomato sauce
3 T worcestershire sauce
1 T vinegar
1 t liquid smoke
3 pkts Sweet n' Low

Combine all ingredients and cook over low heat for 10 min. (Total = 15 carbs - less than 1 g per T)

KETCHUP

3 cups canned tomatoes (pureed in blender)
2 t onion powder
1/2 t EA: cloves, allspice, cinnamon
1/2 cup white vinegar
2 pkgs Equal

Combine all ingredients except sweetener in saucepan and simmer slowly, 1 1/2 hours, stirring often. Take off heat and stir in sweetener. Cool and pour in jar. Keeps 4 months in refrigerator. (48 T @ .9 carbs ea.)

We loved this, especially combined with mayo for Russian dressing. The flavor was a little unusual, not like regular ketchup.

BARBECUE SAUCE

Recipe By :Bruce
Categories : Other

1 small can tomato sauce
1/4 cup Sugar Twin brown sugar
2 tablespoons vinegar
2 teaspoons chili powder
2 teaspoons paprika
2 teaspoons celery seed
2 teaspoons cayenne

Bring to slow simmer in small sauce pan and reduce by about a third if you
want to use it as a brush-on sauce.

(You can increse the amounts of the spices to 1 T each if you want it
hotter)

135 Calories (kcal); 4g Total Fat; (18% calories from fat); 6g Protein;
28g Carbohydrate; 0mg Cholesterol; 1543mg Sodium

NOTES : Counts include 1 cup tomato sauce, and do NOT include brown sugar
twin - adjust accordingly. Barbecue Sauce - Tangy/Sweet

Recipe By: Catspajamas
Categories: Snacks & Stuff

1/2 cup water
6 ounces tomato paste
2 teaspoons chili powder
1 teaspoon black pepper
1/4 teaspoon garlic powder
1 1/2 tablespoons worcestershire sauce
3 tablespoons cider vinegar
3 tablespoons lemon juice
1/4 cup butter -- salted
1 dash Cayenne pepper
6 tablespoons brown Sugar Twin
1 dash salt (optional - not necessary if using
salted butter)

Combine all ingredients in a medium saucepan, and bring to a boil. Reduce heat and simmer for 30 min.

Can be used as a basting sauce, or served as a side sauce with ribs, burgers, etc...

Makes approx. 2 1/2 cups of sauce.

606 Calories; 48g Fat (65.6% calories from fat); 8g Protein;
48g Carbohydrate; 9g Dietary Fiber; 124mg Cholesterol; 2089mg Sodium.

NOTES : Counts for brown sugar twin not included in totals.

MATT'S BBQ SAUCE

Mix 2:1 Worchestershire sauce to yellow mustard for the amount of meat you want to cook.
Add Steak seasoning and mix, apply to meat and cook.
No sugar, just great flavor! And it doesn't burn like the sugary BBQ sauces.

Carbs= 0

#4 BBQ sauce

Recipe By :pandaboy1
Categories:Snacks & Stuff

4 tablespoons butter -- melted
4 tablespoons hot sauce
4 tablespoons Atkin's pancake syrup
4 tablespoons worcestershire sauce

461 Calories (kcal); 46g Total Fat; (88% calories from fat); 2g Protein;
12g Carbohydrate; 124mg Cholesterol; 2550mg Sodium

THAI DIPING SAUCE

1/4 c lemon juice
3 t fish sauce
1 T cilantro
1 pkt Equal
1 t soy sauce
pinch crushed red pepper
1/2 t sesame oil

Combine all ingredients. (Use for dipping Thai Turkey Bundles (recipe above)

This was very good, but with an unusual "fishy" flavor. I hadn't had Thai food before, and I don't know if this is representative.

ROASTED RED PEPPER SAUCE

7 oz jar roasted red peppers
clove garlic
1/2 sm onion, chopped
1 T olive oil
1 T balsamic vinegar
parsley, Old Bay seasoning, basil
1 T heavy cream
1 t butter
zucchini (optional)

Process red peppers with juice and garlic in food processor. In oil, sauce onions and zucchini. Add spices. Add vinegar and cook 1 minute til liquid absorbed. Add pepper puree and stir. Add 1 t butter and stir til melted. Add heavy cream and stir. Can serve over fish or chicken. (Serves 2, 9.5 carbs ea.)

SOUR CREAM SAUCE

1 pkg brown gravy mix (least carbs avail)
1/4 cup sour cream

Make gravy according to package. Take off heat and stir in sour cream. (Can double recipe if needed). (Total 14 c).

SWEET & SOUR SAUCE

3/4 cup water
1/3 cup ketchup (unsweetened) (10)
1/3 cup vinegar (4.5)
1 T soy sauce
3/4 cup Equal Spoonful (18) (can use a little less)
guar gum (about 1 t - (2)

Combine water, ketchup, vinegar and soy. Heat til boiling. Add guar gum to
thicken. Take off heat and stir in Equal. Pour over meat. (Serves 4 - 8.1 carbs ea.)

CREAMY CHEESE SAUCE

1/4 cup heavy cream (1.7)
4 oz grated cheddar (2.4)
2 oz. cream cheese (2)
1/4 t paprika (.5)
dash worcestershire sauce (.5)

In small pan, melt heavy cream, cheddar and cream cheese. Add paprika and worcestershire. Stir til melted. (Total 7.1 carbs - makes about 1 cup sauce)

SCAMPI SAUCE

4 T butter
4 T oil
3 garlic cloves (2.7)
lemon juice

Melt butter, add oil and saute garlic. Add splash of lemon juice. Total 2.7 - serves 2 @ 1.4 ea. Serve over shrimp or chicken

MARINADE

1/8 cup oil
1/8 cup soy sauce
1/8 cup balsamic vinegar
4 "shots" worcestershire
garlic powder, ginger

Mix all ingredients in zip lock bag. Put chicken (or other meat) in bag and marinate in refrigerator for up to 24 hours. Turn bag occasionally.

FLAVORED SYRUP (LIKE DAVINCI)

1 cup syrup: 1 cup water
1/2 tbsp extract
1 tbsp liquid splenda, or 24 pkts
1/2 tsp guar gum
1/2 cup syrup: 1/2 cup water
3/4 tsp extract
1 1/2 tsp liquid splenda, or 12 pkts
1/4 tsp guar gum
1/4 cup syrup: 1/4 cup water
1/2 tsp extract
3/4 tsp liquid splenda, or 6 pkts
1/8 tsp guar gum

Boil water with extract and sweetener. Remove from heat and add guar gum, 1/4 tsp at a time and stir WELL. This will thicken upon cooling.

Carb counts: with liquid splenda = 0. Each pkt of splenda is .5 carbs.

Vegetables

"back to top"

FAUX RICE (fm Rani Merens)

1 head cauliflower
butter, salt and pepper

Wash, clean and trim cauliflower. Shred using largest holes of grater to produce rice-like little nubbins, process in food processor. Place nubbins in dish with a little water and steam in microwave til just tender. 6-7 min, depending on microwave. Add butter, salt and pepper to taste.

I used 1/2 bag frozen cauliflower and cooked in microwave with a little
water til done, but not soft and mushy. I put in food processor with butter, salt & pepper and ran in short bursts til it looked like rice.
5.1 g carbs for 1 cup cauliflower

HELEN'S "POTATO SALAD"

1 bag frozen cauliflower (15)
4 hard boiled eggs, diced (2.4)
2 ribs celery, sliced (3.2)
2 slices onion, chopped (3.7)
1 T dijon mustard (2.7)
3-4 heaping T mayonnaise
salt, pepper, dill to taste

Cook cauliflower in microwave til soft, but not mushy. DRAIN WELL. Let cook and cut into small pieces. Mix with other ingredients. Chill 2 hours and serve. (Total 27 carb. 6 servings (at least) @ 4.5 carbs ea.

This tastes EXACTLY like potato salad - I served it to company and they had no idea it was cauliflower.

STUFFED MOZZARELLA SALAD

4 oz mozzarella (4)
3/4 lb. Fresh spinach (6.5)
1/2 jar roasted red peppers (3)
2 cups mixed salad greens (3)
2 sliced tomatoes (11.6)
Italian dressing

Flatten fresh mozzarella to 1/2" wide. Layer with spinach and red peppers. Roll up jelly-roll fashion from longest end. Slice and serve over greens and tomatoes. Drizzle with dressing. (Total 31.1; serves 4 @ 8 carbs (without dressing). My dressing has 1 carb per 2 T. This is pretty high in carbs-definitely not for induction!

I didn't have "fresh" mozzarella but used the package and it didn't "flatten," and I didn't have spinach so I used fresh basil leaves. I cut everything up and mixed and it tasted great. I would probably use deli sliced mozzarella, a little thick, to make the "roll-ups" which are really pretty for company.

CAULITATORS (Cauliflower "Potatoes")

1/2 bag frozen cauliflower (10)
2 T heavy cream (.8)
salt & pepperSalt and pepper

Cook cauliflower in microwave til very soft. Put into food processor with cream and salt and pepper and process til creamy. Reheat in microwave. Total 10.8; serves 2 @ 5.4

SAUTEED BABY SPINACH

1 bag baby spinach (6)
2 cloves minced garlic (1.8)
olive oil

Saute garlic in a little oil. Add bag of spinach, and toss til covered in garlic/oil mixture and starts to get soft. Remove before it cooks down to mush (although it's not bad that way either). (Total 7.8 - serves 2 @ 3.9)

Make sure you use the baby spinach. I tried it with regular spinach, but it was a little bitter. Also, when you first empty the bag into the pan it seems like there is way too much spinach, but it cooks down a lot.

ZUCCHINI & PARMESAN SKILLET CAKE

2 med zucchini (1 cup ea? - 13)
2 T butter
1 minced garlic clove (.9)
1 t basil (1.2)
1/4 c parmesan (.8)

Slice zucchini VERY thinly. Saute with garlic in butter til soft (8 min). Cool 10 min. Add basil, salt and pepper. Melt more butter in skillet and remove from heat. Arrange 1/2 zucchini slices in skillet - spread out so not many overlap. Sprinkle with half of parmesan. Arrange remaining 1/2 slices on top and sprinkle with remaining parmesan. Cook over moderate heat til bottom well browned (5-7 min). Slide onto plate and invert back into skillet. Cook til other side brown (4-5 min). (T=15.9. Serves 2 @ 8)

This was SPECTACULAR! We loved it! Not sure why the zucchini had to cook first, then cool and next time, I will probably skip those steps.

MOCKAFONI & CHEESE

1 bag frozen cauliflower, cooked (15.2)
3 oz cream cheese (3)
2 T heavy cream (.8)
1 cup shredded cheddar (.6)

Preheat oven 350. Pour little cream in bottom of baking dish and add handful of cheddar. Place cream, cream cheese and remaining cheese in microwave safe dish and microwave until all can be stirred together easily. Pour drained cauliflower into baking dish (while cauliflower still hot). Pour cheese mixture over and stir well to mix. Sprinkle some Parmesan over top. Bake 35 min; allow to stand few minutes. (19.6 - serves 4 @ 4.9 - as a side dish)

While this didn't actually taste like macaroni and cheese, it was terrific/

CAULIFLOWER HOME FRIES

1/2 bag frozen cauliflower (7.1)
2 slices bacon (.5)
salt, pepper, paprika

Cook cauliflower til tender-crisp. Cook bacon and crumble. Cut cauliflower into chunks and saute in butter in skillet til crisp. Add salt, pepper and paprika while sauteeing. Top with bacon and serve (T=7.6. Serves 2 @ 3.8)

SPINACH SALAD - HOT BACON DRESSING

1 bag fresh baby spinach (6)
1/4 c chopped onion (3)
4 slices bacon (1)
2 hard boiled eggs, chopped (1.2)
1/4 cup vinegar
1 pkg Splenda (.5)
salt, pepper

Cook bacon. Remove and drain on paper towel. Slowly add vinegar, pepper and splenda to bacon grease in pan. Stir and heat til boiling. Tear spinach into smaller pieces. Add chopped egg, onion, and crumbled bacon. Pour on hot dressing and toss lightly. Serve immediately. (Total 11.2 - serves 2 @ 5.6)

This was great. One bag was a lot for 2 people, but not enough for 3.

BAKED TURNIP 'TATERS

3 sm. turnips (tennis-ball size)
3 T butter
2 T sour cream (1)
2 eggs (1.2)
1/4 cup parmesan (.8)
salt, pepper

Preheat oven to 350. Peel turnips, put in pan, cover with water and boil. Cover with lid, lower heat and simmer 1 hr til tender. Drain and cut into chunks. Put chunks in food processor with butter and sour cream and puree. Add eggs and cheese and process. Pour into casserole and bake 20 min til little brown on top and edges. (Total 11.1 - serves 4 @ 2.8)

The turnips are very mild and a little sweet, and no one would know you weren't eating mashed potatoes! I found frozen turnip chunks that I just microwaved 4 min til done.

GARLIC MASHED TURNIPS

3 cups diced turnip (17.3)
2 cloves garlic, minced (2)
1/4 cup heavy cream (2)
3 T melted butter
salt, pepper

Cook turnip cubes and garlic cloves in boiling water 15 min or til soft. Drain very well. Mash turnips (can use food processor), then add cream and butter with salt & pepper. (Total 21.3 - serves 4 @ 5.3 ea)

Again, I used frozen turnip chunks - much easier.

Key to Abbreviations:

t=teaspoon

T=tablespoon

SF=sugar free

AS=artificial sweetener

FF-fat free

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