Category Archives: Breakfast & Brunch

Breakfast & Brunch, Recipes

Tastes of the Season: Honey Ginger Pancakes

Looking for a special breakfast meal this holiday season? How about something with a yummy honey flavor along with the seasonings of gingerbread? I came up with this recipe and just loved it. It’s not the lowest carb’d breakfast you can serve, but it is still about 8 net carbs and is really filling. Add a couple of slices of bacon or sausage and it will last you until dinner.

Honey Ginger Pancakes with Pecan Sauce

2 tablespoons Ricotta Cheese, whole milk
2 tablespoons Coconut or Vegetable Oil
1 teaspoon Cinnamon, ground
1/2 teaspoon Cloves, ground
2 teaspoons Ginger, ground
1/2 teaspoon Nutmeg, ground
1 teaspoon Ginger paste
1 teaspoon Ginger, Crystallized, chopped (optional)
1 tablespoon Sugar Substitute
2 tablespoons Sugar–free Honey
2 large Eggs
1/4 cup Bakesquick or Carbquick Mix or other Low Carb Flour
2 tablespoons Vanilla Whey Protein Powder
1/2 teaspoon Baking Powder
1/4 teaspoon Baking Soda

Honey Ginger Pecan Sauce

1/4 cup Butter
2 tablespoons Sugar Free Honey
1 teaspoon Ground Ginger
1/2 teaspoon Ginger paste
1/2 teaspoon Cinnamon (optional)
1/2 cup Pecan pieces

In a medium bowl, add ricotta cheese, oil, and eggs and beat together with a whisk or a rubber spatula. (I use the small end of my double-sided spatula for this.) Add the seasonings — cinnamon, cloves, ginger, nutmeg and ginger paste– and add the sugar substitute and sugar-free honey. Hold on to the ginger crystals for now. Mix it into the egg mixture well.

In a small bowl, add the low carb flour of choice, the vanilla whey powder, baking powder and baking soda and mix together. Add to the egg mixture and stir until fully mixed in. The batter should be thick, but easy to spread in the pan. Chop the candied ginger into little bits and stir into the batter. If the batter is too thick, thin with a little water.

Heat a non-stick skillet or griddle until a drop of water skittles across it. Lower to a medium high head and spoon two heaping tablespoons of the batter into the skillet. Spread to form about a 4 to 5 inch pancake. If there is room, add a second pan cake. Cover and cook for about 3 to 4 minutes until the top no longer looks wet and the spatula slides easily under the cake. Flip and cook for another 2 minutes until browned on the bottom.

Remove to a warm plate and keep warm in a low oven while you prepare the rest of the cakes.

Look at how thick these pancakes are!

For the Ginger Pecan Sauce:
In a non-stick pan, melt the butter. Add the ground ginger, ginger paste, and cinnamon and mix well. Stir in the chopped pecans and honey and toast for a couple of minutes. Be careful not to burn them. Pour over the pancakes and serve.

Makes 2 servings of 2 pancakes each.

Pancakes only:
Nutrition information per serving:
Calories: 286.7 Fat: 21.5 g Net Carbs: 6.1 g Protein: 15.6 g

Sauce Only:
Nutrition information per serving:
Calories: 418 Fat: 44.9 g Net Carbs: 1.9 g Protein: 3.0 g

Note: Want to cut the calories some? Just use sugar-free maple syrup in place of the Ginger Pecan Sauce or use 1/4 cup of pecan pieces instead of 1/2 cup. That will lower the calories by 100 per serving. Or only eat one pancake and 1/4 of the sauce.

Breakfast & Brunch

Tastes of the Season: Orange Cranberry Pancakes

Cranberry Orange Pancakes

I love this time of year when Fall gives way to Winter and the holidays roll around. It’s a good time to reflect on everything that’s happened in the past year and beginning planning for the next year. So, I want to celebrate this month with Tastes of the Season recipes; those wonderful dishes with flavors that remind us of the joy of the holidays.

Orange is a flavor that is oddly associated with Christmas for me. I think it must be because we always had apples and oranges in our Christmas stockings, thanks to places like Florida and California who produce them in the winter. Now we can also get them from Mexico. Cranberry is another seasonal favorite, although I enjoy them year round. These two flavors were made for each other. They go well in cakes, cookies, bread, jam, and pancakes!

I found an orange pancake recipe that made me chuckle. It called for 1 teaspoon of orange zest. That was it for the orange. Like it’s going to give much flavor? Actually, I don’t think orange zest brings a lot to the party, and it can be bitter. Not to mention, you now have a naked orange that will shrivel in a short time if you don’t use it.

Wanting to stay low carb, I decided to try to make my own version of Denny’s Cranberry Pancakes with Orange Sauce by taking it a step further and making  Cranberry Orange Pancakes. The sauce is similar to the chain’s, but not as sweet.  I, personally, think they’re better.

Cranberry Orange Pancakes with Orange Cream Sauce

Recipe by Rene Averett

2 tablespoons Ricotta Cheese, whole milk
1 tablespoon Heavy Whipping Cream
2 tablespoons Vanilla Whey Protein Powder (optional)
2 tablespoons Canola Oil
2 Eggs fresh
1/4 cup Low Carb Flour
1 teaspoon Baking Powder
1 teaspoon Sugar Free Orange Drink Mix
1 tablespoon Sugar substitute
1/4 cup fresh Cranberries, chopped or cut into small pieces

For Topping
1 ounce Cream Cheese, softened
2 tablespoons Butter, softened
1/2 teaspoon Sugar Free Orange Drink
1 tablespoon Heavy Cream
2 to 3 tablespoons Powdered Sugar Substitute

If you don’t use the protein powder, increase the low carb flour by 2 tablespoons. You may use a mix of low carb flours, such as Bakesquick, Carbquick, LC Foods Flour, Almond Flour, or Soy Flour.

Make the topping first. Use a mixer or small food processor to cream the butter and cream cheese together. Add the cream, orange drink, and sugar and mix together completely. Add a drop of yellow and a drop of red food coloring if you want an orange color. Your drink mix might be enough to turn it a light orange. Set aside.

In a medium bowl, add the eggs, ricotta cheese, drink mix, cream, and oil. Stir until well mixed. Add low carb flour, Protein powder (if using) and baking powder. Mix together until the batter is blended and completely moist. If it is too thick, add a little water to thin. You want a pretty thick batter, but it should be spreadable. Stir in the chopped cranberries.

Heat a non-stick pan or griddle until a drop of water sizzles on it, then spray with cooking spray and add the batter for one or two pancakes, about three tablespoons of batter per pancake, depending on how large your skillet is. Lower the heat to a medium high heat, cover with a lid and cook until the top is only slightly moist, then turn with a spatula. Cook the bottom another couple of minutes.

Butter the pancakes, if you wish, then spoon or spread the topping over them and serve.

Makes 2 servings of 2 pancakes each.

Nutrition Information per serving pancakes only:
Calories: 275 Fat: 23.7 g Net Carbs: 3.8 g Protein: 10.9 g

Nutrition Information per serving orange topping only:
Calories: 159 Fat: 17.3 g Net Carbs: 0.7 g Protein: 1.2 g

Atkins Diet Tips, Breakfast & Brunch, Healthy Life, Main Dish, Recipes, Seafood

Induction Eating Plan Day 14

Last day of the 2 week induction period.  To be honest, when you’ve been on the low carb eating plan for a long period and you drop back to induction, your body goes into fat-burning mode or ketosis quicker than when you first started. So I have been with it for probably a week already. But for a beginning dieter, stick to the plan for the best results.

I went back to this level because I wanted a jump start to get my body back into the lower carb mode as I’ve slipped in extra carbs over the past year. I know I have a very low metabolism and my maximum carbs to maintain my weight loss is 23 net carbs a day, which is barely above the amount for induction. So, if I indulge and eat even 25 net carbs, then I will put on the weight unless I immediately drop back to about 22 carbs. It’s a balancing act. I really wish I had about 40 net carbs a day to use. So, for the most part, even when eating out, I need to stay as close to my maximum as possible, and it can be done. It just takes will power.

But sometimes, there are some foods that tempt you to go over. Don’t deny yourself the occasional treat, but don’t make a habit of it either. The low carb lifestyle is sustainable so long as you work at it and stay aware of what you’re eating. Remember, it’s easier to say no potatoes or bread when you order than to try to resist them once they’re on your plate. It’s easier to order an Italian dish with no pasta than to get one with it and try to avoid eating it. If you know you can’t do it, then try to choose a different restaurant. If all else fails, most restaurants have salads and many are willing to make adjustments to the side dishes or what goes into the meal. Ask.

Here’s the menu for Day 14.

Food NC
Breakfast Steak & eggs 0.4
Veggie hash browns 4.8
Coffee 1.5
Snack Pork rinds 1
Dinner Roasted Salmon with soy & bok choy 3.8
1/2 cup GG cauli-rice medley 1.5
 Celebrate chocolate bar 3
 Total Net Carbs 16

 

Breakfast was a bit of a celebration with steak and eggs, a good filling option that is always a favorite. But if you’re like me and want your over easy or slightly runny egg with hash browns, you need another option to replace the potatoes. These veggie hash browns are just the ticket and I think they’re more flavorful than potato ones. Maybe that’s the lack of potato talking…

Veggie Hash Browns

1 medium turnip, shredded
1/2 cup Daikon Radish, shredded
1/2 cup Cabbage, shredded
1 tablespoon Olive Oil
1/4 teaspoon Seasoned Salt
Dash Black pepper
1/3 cup Zucchini, shredded (optional)
1 Green Onion, chopped (optional)
1/4 Sweet Pepper, chopped (optional)

In a microwave-safe bowl, mix the vegetables together, cover with plastic wrap or a microwave cover and cook for 1 minute on high.

Add 1 tablespoon of olive oil to a skillet and heat until it is hot. Sprinkle seasoned salt and pepper on the vegetables and mix in. Add to the hot skillet and lower the heat to medium high. Stir around and form into a big patty about 1/2 inch thick with the spatula. Let cook for about 8 minutes until the bottom is browned. Use the spatula to turn the patty over. It will probably break, but try to keep it together as much as you can. Cook the reverse side for another 8 minutes.

Remove to a plate to keep warm until you’re ready to serve.

Makes two to three servings depending on how many vegetables you add in. I made the base version without any of the optional add-ins, which is best on induction.

Nutrition Information for the base version per serving (based on 2 servings):
Calories: 39.4 Fat: 1.6 g Net Carbs: 4.0 g Protein: 1.0 g

Nutrition Information for the loaded version per serving (based on 3 servings):
Calories: 43.5 Fat: 1.6 g Net Carbs: 4.5 g Protein: 1.1 g

Since I had this hefty, for me, breakfast about mid-morning, I wasn’t too hungry for lunch, so I settled on one serving of pork rinds. I like a brand called Chef Piggy Tails that has seasoned rinds that you puff up fresh in the microwave. Delicious.

For dinner, I made a recipe that started out to follow one of Atkins recipes, but I lacked a couple of ingredients, so came up with a variation that tastes pretty doggone good.

Roasted Salmon with Bok Choy

2 Chinese Cabbages (bok choy), chopped
1/2 tablespoon Butter
12 oz boneless Salmon
1 teaspoon Olive Oil
2 tablespoons Soy Sauce
1/8 teaspoon Salt
1/8 teaspoon Black Pepper
2 tablespoons Salsa
2 tablespoon Sour Cream
4 leaves Baby Spinach

Preheat oven to 475°F.

In a shallow bowl or pan that will fit the fish, add the olive oil and soy sauce and stir together. Put fish in and turn it over so the skin side is up. Let marinade while you chop the bok choy.

Add butter and olive oil to an oven-safe skillet, such as a cast iron or copper clad one. Don’t have a skillet like that? Use a rimmed baking sheet. Put in hot oven for about 3 minutes until the butter melts.

Season fish with salt and pepper and any other seasoning you would like. My salmon already had a spice rub on it. When the butter is melted, place the fish flesh side down and it will sizzle. Bake 5 minutes, then turn it over to put the skin side down and bake another 5 minutes. Remove from skillet and use a fork to lift the skin away from the flesh, then tent with foil to keep warm.

Prepare the topping puree while the fish is cooking. Put salsa, sour cream, and spinach leaves in a small blender and process for about 30 seconds. The leaves won’t break up completely, but it will distribute into the sauce.

Add chopped bok choy to skillet or pan. Stir to coat the pan juices, then place in the oven for 1 minute.

Put one half of the greens on each plate and top 1/2 of the salmon. Spoon a tablespoon of the sauce over each piece of fish.

Nutrition information per serving:
Calories: 395 Fat: 20.9 g Net Carbs: 3.8 g Protein: 46.6 g

I served this a 1/2 cup serving of Green Giant Vegetable Medleys, Cauliflower Mix. This is riced cauliflower with peas, carrots, and onions that is prepared without sauce. Add a little butter and seasoning for more flavor. Delicious. My only complaint with this is that the bag says that a serving is 1 cup and there are four servings in the bag, but really there are only two servings unless you serve 1/2 cup.

I capped the day off with my celebration sweet dessert of a Russell Stover’s Sugar Free Chewy Granola Chocolate Bar. Amazing for only 3 net carbs!

This concludes my two week induction recipe extravaganza. But going forward, I plan to include at least one Phase 1 recipe on my blog each month.

Let me know if you’ve enjoyed this or if you have questions. Or if there is a recipe that you’d like to see adjusted to low carb, let me know and I’ll see if I can do it. Thanks for following along.

Atkins Diet Tips, Breads, Breakfast & Brunch, Healthy Life, Main Dish, Poultry, Recipes

Induction Eating Plan Day 13

Almost to the end of this crazy plan to record the two week induction menus and recipes. The plan is going great and I think I am losing weight. I haven’t weighed but my pants are fitting looser and I am feeling pretty good. So without further comment, let’s get to the menu plan for Day 13.

Food NC
breakfast Bacon Omelet with zucchini 2.9
3 Mini donuts 4.5
Tea 0
Lunch Sausage Chicken Pizza 2.9
snack 5 slices salami 1
Baby Bell cheese 0
dinner chicken cauli-mac 7.5
18.8

 

Breakfast is a yummy egg omelet. I feel sorry for anyone who doesn’t like eggs because they are a mainstay on a low carb diet. Luckily, there are many ways to prepare them. You can make an endless variety of omelets. This one is very good and easy to make.

Bacon Omelet with Zucchini

2 large Eggs
1 slice thick cut Bacon
1 Green Onion, chopped
1/4 cup of Zucchini, chopped
1/3 cup Sharp Cheddar Cheese
1/2 tablespoon Butter

Cook the bacon either in a pan or by my preferred method which is on a paper towel on a bacon pan in the microwave. Get the bacon crisp but not overdone. Let it cool, then break it into pieces.

In a small bowl, break the two eggs and beat them with a teaspoon of water until they are mixed well.

In an omelet pan over medium heat, melt the butter, then add the onion and zucchini to cook for two or three minutes until they are just softened. Remove from the skillet. Add the eggs and stir them around the pan with a wooden spoon or spatula, then let them set. As they cook around the edges, lift the edge up so that more of the liquid can run under the omelet to cook. Repeat this several time so it builds the omelet in layers. When the middle is almost done, spread the bacon and vegetables down the middle then add the cheese, reserving a little for the top. Fold the omelet over the filling, sprinkle the reserved cheese on top, then cover with a lid for about one minute to melt the cheese.

Serve. Makes one serving.

Nutrition information per serving:
Calories: 366.6 Fat: 28.9g Net Carbs: 2.9 g Protein: 23.3 g

Next up, I had a late morning snack of three mini-donuts. I got one of those mini-donut makers and just had to try it out. While I can’t say for certain that this is on induction, I can say the ingredients are low carb. Atkins doesn’t endorse specific brands and CarbQuick falls into an actual flour substitute item, so it might be pushing it to eat this on induction. But after you’re past the two weeks, feel free to try them.

Pumpkin Mini-Donuts

Based on and adapted from Baby Cakes mini doughnut recipe by me.

2 tablespoons Butter
1 tablespoon Splenda Brown Sugar Blend or other brown sugar substitute
1/4 cup Sugar Substitute (Erythiol or other sugar alcohol)
1 tablespoon Sugar-free Maple Syrup
1 Egg, large
1/2 cup Pumpkin puree
3/4 cup CarbQuick
1/4 cup Protein Powder
1 teaspoon Baking Powder
1/2 teaspoon Baking Soda
1/2 teaspoon Pumpkin Pie spice
1/2 teaspoon Vanilla extract

Plug in the mini donut maker and let it warm while you mix. If you’re using a mini-donut pan, preheat the oven to 350 degrees (F.)

In a medium bowl, beat butter, brown sugar sub, and sugar substitute together. Beat in egg, pumpkin, vanilla extract and pumpkin pie spice. Hand beat or use a mixer to get it smooth. In another bowl, mix the flour, protein powder, baking powder, and baking soda together. Stir into the butter and egg mixture and blend well.

Use about 1 tablespoon per donut well and drop the dough into the well. Bake about 3 minutes until the steam no longer is visible from the donut maker. Use a toothpick to check; if the toothpick comes out clean, the donut is done. Lift the doughnut with a toothpick and slide onto the handle of a wooden spoon or dowel for transport to a wire rack.

Place donuts on the rack to cool and make the next batch. When cool, dip in the Maple Glaze icing.

Maple Glaze

1/2 cup Powdered sugar substitute (like Swerve)
1/2 tablespoon Heavy Whipping Cream
1 tablespoon Sugar-free Maple Syrup

To make Icing:
Put powdered sugar in a small bowl, add sugar-free maple syrup, and cream. Add 1 tablespoon of water and mix well. If it is too thick, add a little more water until it is the consistency of a thick syrup. Dip the cooled donuts into the glaze, then put them back on the rack to dry.

Makes 24 donuts.

Nutrition information per donut:
Calories: 38.7 Fat: 2.5 g Net Carbs: 1.5 g Protein: 2.5 g

Then we come to dinner and the highlight of the day. I love macaroni and cheese, but it is difficult to find a low carb macaroni and certainly not one that will work on induction. This recipe uses cauliflower as a stand in for the macaroni. It works and it’s delicious unless you hate cauliflower. Give it a try for a great one dish meal.

Chicken, Cauli-mac and Cheese

1 clove Garlic, minced
12 oz Cauliflower
1/3 cup Heavy Cream
1 oz Cream Cheese
1/2 tsp Dry Mustard
1/2 cup Classic Cheddar Jack Cheese
1/8 tsp Original Pepper Sauce
1/4 cup Sweet Peppers, chopped

12 oz raw Chicken Breast
2 Scallions
1 slice bacon, crumbled
1 tsp Olive Oil
1/2 tsp Salt
1/2 tsp Black Pepper

Preheat oven to 375º F.  Spray a 1 quart baking dish with non-stick spray.

In a shallow pan, precook the chicken breast for about 40 minutes until it is done and any juices from them run clear. Let cool, then slice into bite-sized pieces. Cook the bacon until it is crispy, let cool, then break into pieces.

Bring a large sauce pot with 4 cups of water and ½ teaspoon salt to a boil. Meanwhile, cut the cauliflower into bite-sized pieces. Add to the boiling water. Cook for 5 minutes then drain in a colander. Spread on paper towels to dry. Alternately, you can place the cauliflower in a microwavable bowl and cook for three minutes until the cauliflower is crisp tender. Then pour off an water from the pot and spread the cauliflower on paper towels. You want it as dry as possible.

Put a medium-sized sauce pan over medium-high heat and pour in the whipping cream.When the cream is almost to a boil, add the cream cheese and powdered mustard and whisk it into the cream until smooth. Add half of the shredded Cheddar cheese, garlic, half of the salt and pepper, and the Tabasco sauce. Whisk for about two minutes until he cheese melts and is blended.

Remove the pan from the heat and stir in the cauliflower. Then stir in the chicken, bacon pieces, and vegetables. Pour into the baking dish and top with the remaining cheddar cheese.  Bake for 15 to 20 minutes, until browned and bubbly.

Makes 2 servings

Nutrition Information per serving:
Calories; 564.4 Fat: 36.1g Net Carbs: 7.5g Protein: 50.2g

One more day to go. See you with another recipe then.

 

 

 

Atkins Diet Tips, Breakfast & Brunch, Healthy Life, Recipes, Sandwiches

Induction Eating Plan Day 11

I do encounter  few challenges now and then. Today had its moments. A great breakfast dish that I made up on the spot, then an easy but tasty lunch of a grilled tuna sandwich.  After that, I went shopping. I bought ingredients with the intent of making something special for dinner. I had a pedi/manicure after that and by the time PK and I wandered out of the store, it was late and we felt exhausted. Took the groceries home, then decided to go out to dinner rather than cook.

So we went off to Mimi’s where I had visions of eating their brick chicken. First I had to decline the bread basket they always offer, then ordered the chicken, which comes with a small salad, and requested broccoli instead of potatoes au gratin. That was a challenge in itself. After a wait, the waitress informed us chef was out of half chickens. We could have a breast instead. I decided to go for the pot roast with broccoli, again passing on the potato options. This did not come with salad and while the food was tasty, it was just met and broccoli. Then Mimi’s wanted to send us home with a huge muffin each for the inconvenience, which I had to decline. That muffin alone would probably be 60 net carbs. I am proud of myself for standing strong in this temptation.

So, here’s the menu for Day 11

Food NC
breakfast Mock egg & cheese Rarebit 2.5
Tea 0
 vitamin B12 gummy 1
 lunch grilled tuna sandwich 1.5
sugar-free sweet pickles 2
 snack Russel Stover’s sugar-free chocolate – 2 pieces 1
Roast beef 0
3/4 cup Broccoli with butter 1.5
gravy 2
coffee with cream 2
1/3 cup Pumpkin Mousse 2.5
16

 

Breakfast was an inspiration. I hadn’t thought about Welsh rarebit in ages and I really love it. But this was breakfast and I thought I should eliminate the ale in the cheese sauce, so this is a Mock Rarebit.

Mock Egg & Bacon Rarebit for One

2 large Eggs
3 tablespoons Golden Flax Seed Meal
1 tablespoon Olive Oil
1 tablespoon Coconut Flour
Dash of Salt
1 tablespoon Parmesan Cheese, grated
1 slice Bacon, thick cut
2 tablespoons Water
2 dashes of Pepper

1/3 cup Cheddar Cheese
1 tablespoon Whipping Cream
1/4 teaspoon dried Basil, crushed
Dash powdered Onion

Preheat waffle iron.

In a small bowl, combine 1 egg and olive oil and beat until mixed. Add flax meal, coconut flour, salt, parmesan cheese and water. Mix until completely combined. Spray waffle iron with baking spray or lightly oil using a paper towel. Pour the mix into 1/2 of the waffle iron. This will make two sections of waffle. Bake for about 2 1/2 minutes or until the steam from the iron quits rising. If the waffle is done, the lid will lift easily without tearing the waffle. If there is resistance, let it cook about 10 seconds longer. Once done, cut the sections apart. Use one section for this recipe. Butter the slice and wrap in foil until ready to assemble.

Cook a slice of bacon. I prefer the microwave for this, especially if you have a ridged pan for it. Put a couple of pieces of paper towel under the bacon, then cook for 1 minute or a few second longer until it is crisp. The paper towel absorbs the grease and you can toss it or put it in a bag and use it to light the coals under the grill the next time you BBQ.

In a skillet, melt 1 teaspoon of butter or spray with non-stick spray. Spray the inside of an egg ring and put it into the skillet to heat as the butter melts. Break an egg into a recipe bowl then slide it into the middle of the egg ring. Cook for a couple of minutes until the whites are set. Put a lid over the egg for a minute and the yolk should have a good film over it. Remove the egg ring and flip it over with a spatula if you want it over easy. Add pepper on top if desired.

Put the waffle on a serving plate, then put the bacon next and top with the egg. In a small bowl, put 1/3 cup cheddar cheese with 1 tablespoon whipping cream, basil, and powdered onion. Put in the microwave for about 15 to 20 seconds to melt the cheese. Stir and pour over the top of the egg.

Makes one serving.

Nutrition Information:
Calories: 445 Fat: 35.7g Net Carbs: 2.5g Protein: 23.4g

For lunch, we went for an old favorite, a Grilled Tuna Sandwich. This is really like putting tuna salad between bread and adding cheese, but it is so tasty.

Grilled Tuna Sandwich

See all the crispy stuff? That’s cheese and tuna that oozed out while it cooked. Yummy/

Make a flax meal muffin. Then you need:

1 3 oz can flaked white tuna
1 tablespoons Mayonnaise
1/4 teaspoon onion powder
1/4 cup shredded cheese of choice (mozzarella, swiss, or jack)
or use 1 slice of cheese

In a bowl, mix together the tuna, mayonnaise and dried onion.

Cut the flax muffin in half across the middle. Spread tuna on the inside of the bread. Heat a skillet over a medium hot burner, then add a 1/2 tablespoon of butter or cooking spray. Put the bottom of the muffin with the tuna in the skillet, then pile the cheese on top. Butter the top of the muffin and place it on top of the cheese, buttered side up.

Cook until the cheese begins to melt, then use a spatula to turn the muffin over. You may need to hold the top of the bun with your fingers as you flip it. Reduce the heat if it is cooking too fast. Cook the other side for a couple of minutes and check that the cheese is completely melted and the bread is lightly browned.

Serves one.

Nutrition Information for the filling.
Calories:261.5 Fat:17.9 g Net Carbs:0.9 Protein: 23.8g

With the flax meal muffin, this is 1.5 net carbs

That’s it for the day. Wait until you see Day 12!