Breads
- All Purpose baking mix
- Almond bread
- Cornbread
- muffins
- Stacy’s scones
- Zucchini muffins
- All Purpose baking mix – I keep this in freezer and use it for breading chicken or almost anything that requires almond flour
- 3 c fine almond flour – this is mild and subtly sweet and high protein
- ¼ c arrowroot – this is pure starch but balances the almond flour. It crisps when fried – should be left 5 min with liquid before it is used
- ¼ c coconut flour – It is dried ground coconut. It has coconut flavour when used on its own but it breaks up the density of almond flour giving baked goods more structure and a “better crumb”
- ¼ c psyllium husk – also helps create open crumb and good structure. It interacts with proteins to hold in gas when baking and adds a pleasant wheaty flavor. NOW brand food psyllium husk powder is best
- ½ c oat fiber – also adds fiber & helps structure
- 1 T baking soda – provides lift. When it mixes with acidic substances like lemon juice, the tiny bubbles of carbon dioxide lift up the dough. It also helps brown.
- ½ T cream of tartar – it is not actually a spice. It is a by product of winemaking and is acidic so if you mix it with baking soda it acts like baking powder.
- Almond bread
- ¼ c heavy cream
- 2 T apple cider vinegar
- 1 pkg yeast for taste
- ½ c melted butter
- 12 oz cream cheese softened
- 4 eggs
- 1 ½ c almond flour baking mix
Preheat oven to 350 degrees. Mix wet ingredients with electric mixer until creamy & thick – add dry
Grease a loaf pan or two – or make muffins. Bake 30 min until lightly browned on top. Insert metal kitchen knife to see if it is done – it will come out clean when bread is done. Remove from oven & run a knife around edges to loosen, then invert pan onto cake rack. Allow to cool thoroughly before you cut it for texture to set up.
Banana bread: add 1 tsp banana flavouring & ½ c sweetener
Lemon bread: add 1 tsp lemon flavouring & 1 T lemon juice.
- “Cornbread” – this has no corn, but it great with chili or soup.
- 1 c almond mix
- 1 T allulose
- 1-2 green onions chopped
- 2 eggs
- 2 T melted butter
- ¼ c full fat sour cream.
- 4 oz cream cheese – softened
- ½ c shredded cheese
Preheat oven to 350 degrees. Mix sour cream, melted butter, softened cream cheese, eggs & then all dry ingredients.
Pour into greased 8” pyrex dish and bake 20-30 min. 1/6 recipe has 193 fat, 5 carbs – 2 fiber.
- Muffins – mix & bake in silicone muffin pan 20 min
- 2/3 c all purpose mix
- 4 oz melted butter
- 4 oz softened cream cheese
- 3 eggs
- 1/3 c sour cream
- 1-2 T allulose
- Stacy’s Scones
- 2 c almond baking mix
- 1 egg
- 3 T cream
- Lemon zest
- ½ c sugar free choco chips
- Zucchini muffins
- 3 c grated zucchini – squeezed dry in paper towels
- 3 eggs beaten well
- 3 c almond flour baking mix
- 1/3 c melted butter
- 2 tsp cinnamon
- ½ tsp salt
Mix well, put into silicone muffin cups & cook 25 min or until done.
BREAKFASTS
Index
- biscuits and gravy
- Cream cheese pancakes
- Frittata
- Granola bars
- Mushroom Omelet with Bacon
- Quiche
- 8 x 13 Quiche
- Sausage
- Scrambled Eggs with Poblano Chilies
- Scrambled Eggs with Zucchini & Cheddar
- Smoothies
- Sweet Dutch Baby
1. Biscuits & Gravy – one of hubbies favorites. I make a fried egg on side.
- Cook a muffin your family likes – (you will not eat)- English Muffin or crescent rolls
- 1 # Jimmy Deans sausage
- 6 oz cream cheese
- 1 c cream
- 1 tsp ground pepper
I use English Muffin for my husband and just put gravy & sausage over muffin , then top with a fried egg. For myself, I cook the gravy & sausage and just put fried egg on top.
In saucepan cook the sausage, cool it & crumble and set aside. Mix cream and cream cheese on low heat until bubbly and well mixed, add crumbled sausage. Serve over egg
2. Cream Cheese pancakes
- 2 eggs
- 2 oz cream cheese
- allulose
- 1/2 tsp cinnamon
- 1 c almond flour mixture
- 1/2 c heavy cream
- 1/2 c water
blend all ingredients until smooth and let sit for 2 min. Pour 1/4 of batter into a hot greased pan with melted butter. Cook about 2 min til golden, flip and cook on other side.
Can serve with berries & cream cheese or berries & whipped cream or make up some sugar free syrup or topping
3. Frittata
- 6 eggs
- 1 c heavy cream
- ½ c of meat such as ham cut up or cooked breakfast sausage crumbled
- shallots (diced & sauté)
- 1 yellow squash (chopped & sauté with onion)
- 1 avocado
- Salt and pepper to taste
Heat the oven to 350. Whisk all of the eggs together in a large bowl. Add the chopped & sautéed veggies, bacon and spices. Stir everything together. Thoroughly grease the entire 8×8 baking dish (sides too) with coconut oil. Add the egg mixture to the baking dish. Bake for about 45 minutes or until the center has set and is firm. Once it is finished baking, remove from the oven and top with avocado & tomato slices.
4.Granola Bars -have a small amount if this does not raise your blood glucose
- 2 c dry roasted almonds, & macadamia nuts
- 1/2 c pecan halves
- 1/4 c dry roasted sunflower seeds
- 1/3c unsweetened coconut flakes
- 1/4- 1/2 c almond butter melted
- 1/2 c coconut oil melted
- 2 tsp ground cinnamon
- 1/4-1/2c allulose
- 1/2 tsp sea salt unless nuts are already salted
- 85% cacao dark chocolate – this is optional – it tastes great but adds some carbs
line 8″x8″ pan with Parchment, spread nuts on foil and bake 10 min, then coarsely chopped. Mix all ingredients and spread in baking pan lined with parchment paper and press down & cut into bars
5. Omelet- Bacon & Mushroom Omelet 3.1 g carbs
- 2 slices bacon (Kroger low sodium does not have sugar or MSG)
- 1 fresh mushroom, sliced (1.5 g carb)
- 2 eggs (1.2 g carb)
- 1T heavy cream (.4 g carb)
- Pan fry bacon, remove to paper towel, sauté mushroom, mix eggs with cream then add to mushrooms. Serve w bacon
6. Quiche – easy
- 1-2 cups shredded cheese
- 3 tablespoons butter
- coconut oil for greasing pan
- 1/2 c grated Parmesan
- 1/2 c grated cheddar
- 1/4- 1/2# breakfast sausage cooked & crumbled
- 6 large eggs, preferably organic or free range eggs
- 1 cups heavy cream
Directions:
- Preheat oven to 350 degrees.
- Cook sausage. Remove from heat, cool & crumble.
- Rub a thin coat of coconut oil in 9-10 inch pie pan. sprinkle Parmesan cheese so it sticks in the coconut oil bake it about 10 min to make a thin crust
- Add shredded cheddar cheese on the Parmesan crust and cooled sausage and any vegetable you want in an even layer over cheese.
- Crack 6 eggs and pour into a large mixing bowl. Add the cream and whisk together. Pour over pan of cheese and sausage
- Bake for about 45 – 60 minutes or until set
7. 8 x 13 Sausage Quiche – can cook this on Sunday and cut into portions to freeze and microwave each morning to make the morning go faster.
- coat a 8 x 13 glass pan generously with coconut oil, then cover with Parmesan and bake 9 min to make a nice crust. Sprinkle on cooked & crumbled sausage, then pour over that the egg mixture.
- 1# ground sausage
- 1/2# hot ground sausage – cook both together
- 12 eggs
- 16 oz Monterrey jack cheese & mozzarella or cheddar
- 1 c heavy cream
- 1/2 c melted butter
- 1 tsp baking soda
- 1 onion chopped and sauté
- 4 oz ch green chilies
sprinkle grated cheese and bake 375 degrees for about 1 hour
8. Scrambled Eggs with Poblano Chile and Cheese- this takes more time. My brother-in-law made it and it is delicious, but I don’t usually make it because it takes too long.
- 6 tablespoons (3/4 stick) butter, divided
- 1 cup chopped onion
- 2 garlic cloves, chopped
- 1/2 teaspoon dried oregano
- 1 14 1/2-ounce can petite diced tomatoes in juice
- 1/4 teaspoon chili powder
- 2 large poblano chilies, seeded, diced
- 1/2 cup chopped green onions
- 1/2 cup chopped fresh cilantro, divided
- 8 large eggs, beaten to blend
- 1 cup crumbled queso fresco or feta cheese (about 4 ounces
- Melt 2 tablespoons butter in large saucepan over medium heat. Add onion, garlic, and oregano and sauté until onion is soft, about 3 minutes. Add tomatoes with juice and chili powder. Cover and simmer 5 minutes to blend flavors. Transfer sauce to blender; puree until smooth. Season with salt and pepper. Return sauce to pan and keep warm.
- Melt remaining 4 tablespoons butter in large skillet over medium heat. Add chiles; sauté until tender, about 6 minutes. Add green onions and 1/4 cup cilantro. Add eggs and cheese. Cook until eggs are softly set, stirring occasionally, about 4 minutes. Divide eggs among 4 plates. Spoon sauce over; sprinkle with remaining 1/4 cup cilantro.
10. Scrambled eggs with Zucchini & Cheddar (6.3 g carb, 20 g protein)
- 2 T butter, olive oil, coconut oil or any combination of 3
- 1 T chopped shallot
- 3/4 c sliced fresh zucchini
- 2 eggs
- 1 T heavy cream
- 1/4 c graded cheddar
melt oil, add shallot & zucchini. sauté until zucchini is slightly browned. Put eggs & cream in , cook until eggs are almost done, then add cheddar. Season with salt, pepper, basil or parsley
11 Smoothie – 4.7 carb
- 60 g coconut milk
- 14 g cocoa nibs ground in coffee grinder
- 6 g psyllium husk
- bok choy
- liquid stevia – to taste
- 20 g frozen spinach
- 20 g frozen swiss chard or kale
- 4 g frozen blackberries or 15 g acai berries
- 1 T MCT oil
- 6 g chia seeds
- 2 g cinnamon
blend and adjust sweeter. 397 cal, 36.3 g fat 551 potassium, 17.5 carbs with 12.8 g of fiber (so 4.7 net carbs) 6.3 g protein
12.Sweet Dutch Baby
- 1/2 c heavy cream
- 4 eggs
- 2 oz softened cream cheese
- 1 tsp lemon juice
- 1 tsp vanilla extract
- liquid sweetener to taste
- 2 T almond flour mixture
- 1/4 c allulose
- 1/4 tsp salt
- 3 T butter melted & spread over pan
- Preheat oven.
- blend all ingredients & pour in ceramic dish
- bake 15-20min
- serve hot with fresh berries & cinnamon & truvia or allulose sweetener