High Protein/Lo Carbers...Recipes and info

[Jesse]

Making a crust-less quiche is not much different than making a regular quiche. Actually it's easier, as there is one less thing to fiddle with. You do need some fat in the recipe to make it easy to remove from the pan, but unless you are making a super-low-fat version (using fat free milk, for example), you don't need to worry about greasing the pan.
Difficulty: Easy
Time Required: 20 minutes
Here's How:

1. Prepare the solid ingredients - saute and season any raw meats and vegetables. About 1 to 1½ cups of these work well for one quiche - more if there is no or little cheese. About 1½ to 2 cups total solid ingredients for a 9" pie pan is about right.
2. Spread meats and vegetables into a deep-dish pie pan.
3. Spread shredded cheese on top of the other ingredients.
4. Make the custard, using either a bowl with whisk, or a blender. A standard quiche might use 4 eggs to 1 and 1/2 cups of liquid, and this amount works well for a deep-dish 9" pie pan. You can use cream, milk, unsweetened soy milk, or a combination. Include seasonings as desired. I usually use salt, pepper, an herb or two if not already in the pan, and perhaps some dried mustard powder.
5. Pour the custard over the solid ingredients, and put onto center rack of 375 F. oven for 30-45 minutes.
6. Begin checking at half an hour. You want the outside to be done (a knife inserted comes out clean), but the center will be soft. (It will continue to cook after removing from oven.)
7. Remove from oven. The center will cook in a few minutes. You can eat it warm, cold, or room temperature.

Tips:

1. Make sure all ingredients other than the egg are fully cooked before adding to the pan.
2. When layering ingredients, heaviest go in first, and cheese last.
3. If top is browning too fast, cover with foil.
4. Sprinkling the top with paprika is a nice touch.
5. Great for using up leftover meats and veggies
6. Freezes well- then simply reheat in microwave

What You Need:

• 9" pie pan (Pyrex works well, or dark metal. Shiny metal isn't as good.)
• Whisk or blender
• Eggs
• Other ingredients as desired

[Jesse]

I am tossing this Banana Walnut Muffin recipe up then I will throw in a couple of Thanksgiving type of recipes.

1 cup almond flour
1/2 cup golden flax meal
1 teaspoon baking powder
1/8 teaspoon salt
1 cup Splenda(or whatever sweetener you use)
1 teaspoon banana extract *
1/2 teaspoon caramel extract
1 teaspoon vanilla
2 tablespoons heavy cream
2 tablespoons water
2 tablespoons butter, softened
2 eggs
1/4 cup walnuts, chopped
Preheat oven to 350°F.

In a medium bowl, stir together the almond flour, flax meal, baking powder, salt and Splenda.

Combine everything with the dry ingredients and stir with a wooden spoon until well blended. Fill 6 paper-lined muffin cups with the batter, dividing it evenly among them. You can spray the liners with cooking spray, but they didn't seem to stick too much.

Bake at 350°F 15 to 20 minutes, until the tops are golden brown. Cool 5 minutes on a rack before removing from the pan.

Serve warm or at room temperature. Store in the refrigerator. Serve with butter or cream cheese.



APPROXIMATE NUTRITION INFORMATION PER MUFFIN (MAKES 6 MUFFINS):
280 Calories; 23g Fat; 9g Protein; 12g Carbohydrate; 5g Dietary Fiber; 7g Net Carbs

* I sometimes use mashed real banana instead of the extract and take the extra carbs into account, eating less carbs throughout the day that I eat these.

[morningstar55]

ok what would you do ........... if you were in this situation...
you have to drive...... and you hadnt had a chance to eat anything most of the day..... soo your getting hungry but cant stop to eat ..
have to do it on the go.......
only choices are......
mc donalds
and pizza...

i got 10 chicken nuggets and used a tiny bit of honey mustard.
if i was able to stop and eat.. i would of goten one of there salads.. i like them very much.. but its hard to eat that while ur drivng and at night .. plus the weather was nasty all the way to ind...

[Jesse]

Marinated Mediterranean Salad

Ingredients:

• 1 4.5-oz jar sliced mushrooms, drained (I prefer raw mushrooms)
• 1 14-oz can artichoke hearts packed in water, drained and quartered
• 1 4-oz can ripe olives, drained and halved lengthwise
• 3 green onions with tops, sliced
• 2/3 cup pepperoncini, sliced
• 6 ounces summer sausage, cut into 1 1/2x1/4-inch pieces
• 4 ounces sliced pepperoni, halved
• 1 cup+ chunks of mozzarella cheese
• 4 tablespoons (1/4 cup) balsamic vinegar
• 4 tablespoons (1/4 cup) extra virgin olive oil
• 2 tablespoons pepperoncini juice (from jar of pickled peppers)
• 3/4 teaspoon dried Italian seasoning
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

Directions: In a large mixing bowl, combine mushrooms, artichoke hearts, olives, green onions, pepperoncini, summer sausage, pepperoni and mozzarella; toss to combine. In a small, deep mixing bowl combine vinegar, olive oil, pepperoncini juice, Italian seasoning, salt and pepper; stir to blend well and pour over ingredients in large mixing bowl. Toss to coat, cover and refrigerate at least an hour or up to 24 hours, stirring a couple of times. Store any leftover salad, covered, in refrigerator.
Number of Servings: 6-8

[Jesse]

Lo Carb Pumpkin Pie

Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 60 minutes
Ingredients:

• 1 15 oz can pumpkin
• 2 eggs
• 2/3 cup unsweetened soy milk (or milk or cream - milk has more carbs, so adjust)
• 1/3 cup cream
• 1 C sugar equivalent from artificial sweetener
• 1 teaspoon dark molasses (optional)
• 2 teaspoon cinnamon
• 1 scant teaspoon nutmeg
• 1/4 teaspoon ground ginger
• Pinch cloves
• 1/4 t salt

Preparation:
As an artificial sweetener, I prefer a form of liquid sucralose, as powdered types have more carbs and sometimes an off-taste.

1) Preheat oven to 425 F. (important)

2) Dump all the ingredients into a food processor or blender and whirl to blend.

3) Pour into the crust.

4) Put the pie in the oven and immediately turn the oven down to 375 F. In 15 minutes, turn the oven down to 300 F. (This cooks the crust, so it isn't soggy, but then allows the custard to bake more slowly.) Bake until almost set in the middle, about 30 to 40 minutes more. If it starts to crack a bit around the edges, it's probably done.

5) Cool and serve with whipped cream (the real stuff, made with vanilla and sweetener).

Nutritional Analysis: 8 servings, without crust: 3.5 grams effective carbohydrate plus 2 grams fiber, 3 grams protein, 5.5 grams fat, 80 calories.

With pecan crust, each serving is 4 grams effective carbohydrate with 3.4 grams fiber.

[Jesse]

This is a great pie crust, particularly for pumpkin pie, but it can be used for other custard/pudding fillings. It really helps to start out with pecans from the freezer, because then the butter blends through but quickly sets up so the "mass" is pliable.
Prep Time: 8 minutes
Total Time: 8 minutes
Ingredients:

• 1 cup pecan pieces (frozen)
• 2 T melted butter
• 2 T sugar equivalent from artificial sweetener of your choice

Preparation:
1. Take pecans out of the freezer and measure them into a food processor (you can use a blender, but be careful not to blend them down too small). Pulse the processor until the largest pieces are as big as lentils or split peas.

2. Add the butter and the sweetener (I prefer "liquid Splenda"). Blend until it's mixed evenly.

3. Dump it into a pie pan, and push with your fingers to cover the bottom and sides. It should be the right consistency to mold the crust to the pie pan evenly.

Nutritional Analysis: Whole crust is 4.5 grams effective carbohydrate plus 10.5 grams fiber, 10 grams of protein, 101 grams fat, 950 calories.

[Gemme]

Originally Posted by morningstar55

ok what would you do ........... if you were in this situation...
you have to drive...... and you hadnt had a chance to eat anything most of the day..... soo your getting hungry but cant stop to eat ..
have to do it on the go.......
only choices are......
mc donalds
and pizza...

i got 10 chicken nuggets and used a tiny bit of honey mustard.
if i was able to stop and eat.. i would of goten one of there salads.. i like them very much.. but its hard to eat that while ur drivng and at night .. plus the weather was nasty all the way to ind...

I know your occupation can make eating well difficult. You would have to plan your meals much more than the average person for an eating lifestyle such as this. Good luck!

[lipstixgal]

Originally Posted by Jesse

I am tossing this Banana Walnut Muffin recipe up then I will throw in a couple of Thanksgiving type of recipes.

1 cup almond flour
1/2 cup golden flax meal
1 teaspoon baking powder
1/8 teaspoon salt
1 cup Splenda(or whatever sweetener you use)
1 teaspoon banana extract *
1/2 teaspoon caramel extract
1 teaspoon vanilla
2 tablespoons heavy cream
2 tablespoons water
2 tablespoons butter, softened
2 eggs
1/4 cup walnuts, chopped
Preheat oven to 350°F.

In a medium bowl, stir together the almond flour, flax meal, baking powder, salt and Splenda.

Combine everything with the dry ingredients and stir with a wooden spoon until well blended. Fill 6 paper-lined muffin cups with the batter, dividing it evenly among them. You can spray the liners with cooking spray, but they didn't seem to stick too much.

Bake at 350°F 15 to 20 minutes, until the tops are golden brown. Cool 5 minutes on a rack before removing from the pan.

Serve warm or at room temperature. Store in the refrigerator. Serve with butter or cream cheese.



APPROXIMATE NUTRITION INFORMATION PER MUFFIN (MAKES 6 MUFFINS):
280 Calories; 23g Fat; 9g Protein; 12g Carbohydrate; 5g Dietary Fiber; 7g Net Carbs

* I sometimes use mashed real banana instead of the extract and take the extra carbs into account, eating less carbs throughout the day that I eat these.

Where do you get almond flour at the health food store?? That would be tough to find I think, flax meal probably at the health food store too

[Jesse]

I buy flax meal from the regular grocery store. Almond meal is simply finely ground almonds. You can make this yourself or purchase from a health food store. Traders Joes carries it for certain.

Originally Posted by lipstixgal

Where do you get almond flour at the health food store?? That would be tough to find I think, flax meal probably at the health food store too

[lipstixgal]

Originally Posted by Jesse

I buy flax meal from the regular grocery store. Almond meal is simply finely ground almonds. You can make this yourself or purchase from a health food store. Traders Joes carries it for certain.

What does the flax meal do?? just wondering but would really like to make the salmon muffins love salmon and its low carb which is good for me.

[Jesse]

It's not called for in that particular recipe. I add it because it is high in most of the B vitamins, omega 3's and fiber. Plus I like the nutty taste of it.

Originally Posted by lipstixgal

What does the flax meal do?? just wondering but would really like to make the salmon muffins love salmon and its low carb which is good for me.

[lipstixgal]

Originally Posted by Jesse

It's not called for in that particular recipe. I add it because it is high in most of the B vitamins, omega 3's and fiber. Plus I like the nutty taste of it.

Oh I was wondering about that but I copied and pasted into a word document to save it and make it soon. I want the salmon muffins recipe again??