Category Archives: Breakfast & Brunch

Breads, Breakfast & Brunch, Recipes

Fall Harvest Means Cranberry Pumpkin Nut Muffins

In the northern hemisphere, the weather has begun cooling as we move into Fall.  Places further to the north and at higher elevations are starting to see the first signs of fall with the trees beginning to change colors.  Around here, all it takes is a cold snap at night and our trees begin the transition.  I had one turn orange in spring one year when a false spring had lured it out, then a cold snap came in and the tree went into fall mode.  It never got green through the whole summer, but the leaves stayed on until late fall.

This is truly the beginning of fall and for me that means cranberries and pumpkins and other winter squash.  So I’m offering up my first fall recipe for this time of year– a delicious and wonderful low carb pumpkin muffin enhanced with chopped cranberries and pecans.  I also have a secret ingredient to help keep them moist.  So let’s just keep it between us, ok?

Cranberry Pumpkin Nut Muffins

I call these my deluxe muffins with everything good in them and less than 3.5 carbs!  Yes, it looks like a lot of ingredients, but it mixes together quickly and with little fuss.

1/2 cup Low Carb Baking Mix
2 tablespoons Almond Flour
1/4 cup Vanilla Whey Protein Powder(optional)
1 tablespoon Sugar-Free Pudding mix (Vanilla, Butterscotch or Cheesecake)
1 teaspoon Baking Powder
1/2 cup Sugar Substitute
2 tablespoons Butter or Coconut Oil
1/2 cup Pumpkin Puree
1 teaspoon Pumpkin Pie Spice
1 oz Sugar-free Pumpkin Pie Spice Syrup (optional)
2 tablespoons Heavy Whipping Cream
2 tablespoons Water
2 large Eggs
3 tablespoons Liquid Egg Whites
1/3 cup Cranberries, chopped
1/2 cup Pecans or Walnuts, chopped

For the optional vanilla whey powder, use the equivalent amount of either baking mix or the almond flour if you prefer.  For the pumpkin pie spice syrup, use just a little more sugar substitute and 2 tablespoons of water.

Preheat oven to 350 degrees (F.) Prepare 8 cupcake molds by spraying with baking spray or putting cupcake papers in them.

Chop the cranberries in a food processor so that they are small pieces but not too tiny. Chop the pecans into small pieces or break with your fingers.

In a medium bowl, add the flours, sugar, pumpkin pie spice and baking powder and mix together. Add the remaining ingredients, except the cranberries and nuts and mix until all the ingredients are moistened. Stir in the pecans and cranberries and mix into the batter well.

Spoon the batter into the muffin cups, about two tablespoons to each cup until they are about 2/3rds full. Bake for 25 to 30 minutes, depending on your oven. Check with a toothpick inserted in the middle. If it comes out mostly clean, they are done.

Makes 8 cupcakes.

Nutrition Info per cupcake:
Calories:130.6 Fat: 10.2 g Net Carbs: 3.2 g Protein:5.9 g

Breakfast & Brunch, Main Dish, Recipes

Bacon & Ricotta Cheese Pie for Brunch

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Great for a brunch or breakfast or even a light dinner, this pie goes together quickly and takes about 30 minutes to bake.

The base recipe for this came from the Tova Foods website, who got it from Linda’s Low Carb Recipes. I made a few adjustments, but the recipe is basically the same for any quick pie based on Bisquick’s Impossible Pies. I find that the pie crust doesn’t separate to the bottom as consistently as it does with Bisquick, so it may end up on top, rather than on the bottom.

I used 1/2 cup CarbQuick and 1/4 cup Almond Flour for my crust, but most any baking mix or low carb flour will work with this recipe.  I would not recommend coconut flour for it.

Easy Bacon & Ricotta Cheese Pie

1 egg
3/4 cup Low Carb Baking Mix
1/2 teaspoon Salt
1/8 teaspoon Pepper
1/2 cup Heavy Cream mixed
2 tablespoon Ricotta Cheese
1/4 cup Baby Spinach, fresh (optional)
1/2 cup Water
1 cup Cheddar Cheese, shredded
2 slices Bacon, fried
4 slices tomato

Preheat the oven to 425 degrees (F.) Prepare a pie tin with cooking spray.

Break the bacon into pieces or use 1/4 cup Bacon Pieces.

Put the cream into a large cup, add the water and mix together. Put baking mix, egg, salt, pepper and 1/2 the cream mixture into a small bowl and mix together with a whisk. Add the rest of the milk and ricotta cheese and beat well.  There may still be a few little lumps of the baking mix.

Tear the spinach (if using) into pieces and add to the batter, then stir in half the cheese and pour into the prepared pie pan. Make sure the cheese is evenly distributed.

Bake for 25 to 30 minutes. Sprinkle the other 1/2 cup of cheese on the top, distribute the tomato slices in each quarter. and bake for another 4 to 5 minutes until the cheese is melted.

Nutrition Info per serving:
Calories; 364.2 g Fat; 31.2 g Net Carbs: 4.2 g Protein: 16.2 g

Breads, Breakfast & Brunch, Recipes

Scrumptious Cinnamon Muffins

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Cinnamon Streusel Muffin

I love the smell of cinnamon when it’s baking.  It just brings the hint of good things; the fall and winter holidays that are just around the corner and the absolutely delicious taste it adds to baked goods.  It also reminds me that I have less than two months until my holiday baking cookbook, Sweets by the Seasons, is due to be released.  I am still making the recipes and taking photos, so I have lots of cooking yet to do, but it will be wonderful.

Here’s something I whipped together this morning, a quick to make breakfast muffin topped with a sweet and spicy streusel mix. I used a combination of low carb baking mix and whey protein powder, but you can make it with all baking mix. If you are using another type flour, like almond flour or coconut flour, then I suggest a combination of almond flour and coconut flour. Use 1/2 as much coconut flour as you would a regular flour and add two egg whites to the recipe in order to get the rise. You may need to add additional water for the coconut flour as it absorbs a lot of liquid.

Cinnamon Streusel Muffins

1 cup Low Carb Baking Mix
1/2 cup Vanilla Whey Powder
1/2 teaspoon Baking Powder
2 Eggs
1/2 cup Sugar Substitute
3 tablespoons Coconut Oil
1 teaspoon Vanilla Extract
1 teaspoon Cinnamon
1 tablespoon Heavy Cream
1 tablespoon Water
1/4 teaspoon Salt

Topping:
2 tablespoons Almond Flour
2 tablespoons Pecans, chopped (or walnuts or other nuts of choice)
1 tablespoon Butter, softened
1 tablespoon Sugar Substitute
1/2 teaspoon Cinnamon
1/4 teaspoon Cloves

Preheat oven to 350 degrees(F.) Prepare a 6 cup muffin tin by spraying with cooking spray or oil.

Prepare topping. In a small bowl, mix together the almond flour, chopped nuts, cinnamon, cloves and butter and mix with a fork until it forms small clumps.

In a medium bowl, add the baking mix or low carb flour, whey powder, salt and baking powder and mix together. Add the eggs, sugar substitute, oil, vanilla, cinnamon, heavy cream and water and mix together until the flour is completely mixed in. Add a little more water if the batter is too thick.

Spoon the batter into the prepared muffin wells, then top with the streusel mix. Bake for 20 minutes until golden brown. Cool at least 5 minutes before serving.

Makes 6 muffins.

Nutrition Info per muffin:
Calories: 225 Fat: 17.3 g Net Carbs: 2.2 g Protein: 14.3 g

Breakfast & Brunch, Desserts, Product Review, Recipes

Delicious Pomegranate & Yogurt Parfait

Copyright 2015 R. Averett

I tried this wonderful parfait for the first time over the weekend and it is so refreshing and delicious that I had to share it. The recipe came from Ocean Spray Cranberries and I’ve made the adaptations to low carb. It does require a low carb granola and I use Sensato’s Nut and Flax Granola or make my own.

Let me take a moment to praise the granola from Sensato. They have three flavors, that I know of, to choose from: Plain, Apple, and Cranberry-flavored. They are all tasty, although the chunks are a little big. They can be broken into smaller pieces when you’re cooking with them. They’re high in fiber, a good source of protein and are only 2 net carbs per 1/2 cup serving. You can eat them for a cereal or as an out-of-the-bag snack or put them in your cooking where a recipe calls for granola or oatmeal. I’ve used them in coffee cakes and in cookies. Try your health food store to see if they stock this product or ask them to order it. Or you can order online from my favorite health food supplier, Netrition.com. I am sure there are other online sources, so just Google it.

Now, on to the recipe, which is delicious for breakfast, lunch or dessert. I use Carbmasters low carb yogurt product, which is a Kroger Foods brand, but you can use Greek yogurt in place of it. However, the carbs will be about 1/2 carb higher if you use a brand that is about 5 net carbs per 6 oz. For reference, Carbmasters is 4 net carbs per 6 oz. By the way, Pomegranate arils (the fruit covered seed) are okay to eat in their entirety. You might get a bit of seed stuck in your teeth, but that’s it.

Pomegranate Yogurt Parfait

2 tablespoons Pomegranate Arils
1 container CarbMasters Vanilla or other flavor yogurt
1/4 cup low carb Granola

In two serving glasses (I use ice cream glasses or you could use brandy glasses or tall flutes), put in 1 teaspoon of granola, 2 tablespoons of yogurt, 2 teaspoons of pomegranate arils, two teaspoons of granola, then the next layer of 2 tablespoons of yogurt, 2 teaspoons of pomegranate arils and top with the remaining yogurt, granola and pomegranate arils.

You can add a little whipped cream topping if you wish, but it isn’t necessary.

Serves 2.

Nutrition Info per serving:
Calories:79.8 Fat: 3.9 g Net Carbs: 4.2 g Protein: 5.6 g

Will you give this treat a try and let me know if you like it or not? I’d love to hear from you.

Breakfast & Brunch, Recipes

Simple Summer Dish of Zucchini Frittata

Let’s start the hot days of summer off right with a dish that is quick and easy to make for breakfast, lunch or supper.  Frittatas are very versatile.  Zucchini is a summer squash, but really, it’s available year round. It works well with eggs and sausage in this delicious frittata. Basically, a frittata is an Italian flat omelet that is either finished off by cooking on the stovetop with a cover over the pan to bake it or placing it in the oven to bake.   I used a lid over the skillet for this version.  They are easy and very tasty.  For a crisp top on the frittata, put it under the broiler for about 5 minutes.

Zucchini Sausage Frittata

By Rene Averett

3/4 cup Zucchini – sliced 1/8″ thick
1/4 lb. Italian Sausage, pork
2 tablespoons Sweet peppers, chopped
2 to 3 large Eggs
1 tablespoon Heavy Whipping Cream
1 teaspoon Coconut Oil or Olive Oil
1/4 cup Mozzarella Cheese, shredded
1/4 teaspoon Seasoning Salt
1/8 teaspoon Black Pepper
1/4 cup fresh Kale, chopped

Break the sausage into small pieces and cook in a 6″ skillet until lightly browned. Turn off heat or remove from heat source. Remove to a paper towel to drain.

Add oil to the skillet and arrange the zucchini slices into a circle around the pan, overlapping where necessary to fill the pan. Sprinkle salt and pepper on top.

In a small bowl, beat eggs, cream, sweet peppers and kale together. Add a bit of water if it is too thick. Return the pan with the zucchini to the stove and cook over medium heat until the zucchini begins to look translucent. Add the egg mixture, pouring over the zucchini to distribute the vegetables as evenly as possible. Distribute the sausage on top.

Let cook a few minutes until the egg is set and the edges are bubbly. Put a lid or an inverted pan over the top to keep the heat in. This will begin to cook the top of the frittata. After three or four minutes, remove the lid and sprinkle the cheese over the top. Return the lid and cook another three or four minutes until the egg is completely set and the cheese is melted.

Carefully turn the frittata out onto a plate by putting the plate on top of the pan then flipping the two together. Cut the frittata in half and serve. Makes two servings.

Half of the frittata with 1/3 cup of pasta sauce on top.

If you wish, you can add a low carb pasta sauce on top of the frittata and warm it in the microwave for 30 seconds. (You can also microwave it if the frittata isn’t done enough to your liking.)  This is a versatile recipe and you can swap out meats and vegetables as you like.

Nutrition Info per 1 serving
Calories: 320 Fat: 24.6 g Net Carbs: 3.9 g Protein: 18.4 g