Tag Archives: Atkins friendly recipes

Desserts, Recipes

An EZ Low Carb Sponge Cake

 

sponge cake

This is a basic, but very tasty sponge cake recipe that I created for my Tiramisu. But the cake itself can be used for other recipes that require a sponge-type cake. So I wanted to put the recipe by itself so it is easy to refer to when it comes up in other recipes and easy to find on this blog.

Sponge Cake

4 Eggs, large
4 oz. Cream Cheese
2 tablespoons Coconut Flour
1 tablespoon Vanilla Whey Protein Powder*
1/2 teaspoon Cream of Tartar
1/2 teaspoon Almond Extract
1 tablespoon Splenda or liquid Sucralose
3 tablespoon Sugar Substitute

* Protein powder gives the finished cake a little more texture and flavor from the vanilla flavoring as well as adding protein. It isn’t required, but is worth the effort.

Preheat oven to 300 F. For easier removal, cut parchment paper to fit the bottom of an 8×8 inch baking pan, then spray it with butter flavored cooking spray.  Be sure to spray up the sides.

Separate the eggs and put whites into a grease free glass or metal bowl. Put the yolks in a separate bowl and set aside. Beat the egg whites until they are foamy, then add cream of tartar and continue to beat until they form stiff peaks.

To the egg yolks, add cream cheese and mix together. Add coconut flour, whey powder, sugar substitutes and almond extract. Mix well until smooth.

Fold the egg yolk mixture, one third at a time, into the whites, being careful to not break down the air in the whites. With a soft (rubber or silicone) spatula, fold just until blended, then spoon the batter into the prepared baking dish. Use the back of the spoon to smooth the top of the cake.

Batter spread into a baking dish. A more shallow cake pan might work better.

Bake for 25 to 30 minutes until a golden brown. Cool, then turn out onto a bread board. Cut the cake in half through the middle to form two layers. Use a long serrated knife or a thread the width of the cake that you can just pull carefully throughthe middle. Try to get these are even as possible so the cake layers are equal.

Use to make a cream filled or low carb pudding filled cake.

Make this into 8 round puffs to make cream puffs.

Nutrition Info: (Whole Recipe – without whey powder)
Calories: 804 Fat: 100.4 g Net Carbs: 13.2 g Protein: 33.6 g

Nutrition Info: (1/8th Recipe – without whey powder)
Calories: 100.5 Fat: 12.6 g Net Carbs: 1.7 g Protein: 4.2 g

Posted on 12/14/2012 1:03 AM

Desserts, Recipes

Low Carb Pistachio Pound Cake

That sounds like a fantasy, doesn’t it? But it really is possible to make this moist, delicious pound cake and still be within your net carbs. This recipe was entirely inspired by the luscious pistachio muffins that came from the bakery of a local grocery store that I somehow miraculously managed not to eat, but I certainly coveted. Since I wanted one so much, I decided to come up with a pound cake recipe that would work to recreate the taste as closely as possible. Of course, I had to rely on someone who had actually eaten the muffin to tell me if it was close and she gave it the thumbs up!

The secret ingredient in this pound cake is the Pistachio sugar free pudding mix. I used Jell-o brand, but if any other brand is around 6 carbs per serving, it will work.

Pistachio Pound Cake with Pineapple Cream Icing

For the cake:
1 1/4 cups CarbQuick
3 tablespoons coconut flour
2 tablespoons vanilla whey powder (optional)
1 teaspoon baking powder
1/8 teaspoon salt
1 cup sugar substitute
1 package (1.4 oz.) sugar free pistachio pudding mix
1/2 cup butter or margarine, softened
3 large eggs
1 egg white (can use packaged egg whites)
1/4 cup heavy cream
1/2 cup water
1/4 cup canola oil

Preheat oven to 350 degrees (F). Prepare a small bread loaf tin (7.75 x 3.75 x 2.75) by spraying with baking spray and using 1 tablespoon of coconut flour to flour the inside of the pan. This will help prevent sticking.

In a small mixing bowl, combine the flours, whey powder, baking powder, salt and pistachio pudding mix together and mix well. In a larger bowl, add the butter and sugar and cream together with an electric mixer. Add the eggs, egg white, heavy cream and water and mix together. The pudding will make the batter a light green but if you would like it a little darker, add a couple of drops of green food coloring at this point.

Gradually add the flour mixture and oil, mixing in each addition. When all the flour is added, the mixture should be fairly thick and fluffy in appearance. Spoon into the bread pan and spread evenly.

Bake for about 50 to 55 minutes. When a toothpick inserted in the middle comes out clean, it is done.

Let cool some although it is very good warm. Sprinkle powdered sugar substitute or granulated sugar substitute over the top if you’d like. Or you can serve it with Pineapple Cream Icing.

If you want to make muffins, prepare 12 to 14 muffin cups by spraying with baking spray and lightly flouring with coconut flour or use baking muffin papers. Put two tablespoons of batter into each muffin cup – should be about 2/3 of the way up the side. Bake for about 18 to 20 minutes, check with a toothpick, looking for almost clean. Let cool for about five minutes, then remove from the muffin cups to a rack to cool.

Makes 1 loaf cake or 12 to 14 muffins.

Nutrition Info 14 slices or 14 muffins
Calories: 162 Fat: 14.8 g Net Carbs: 3 g Protein: 3.3 g

Pineapple Cream Icing

This is a simple, light and storable cream filling or icing that goes great with the Pistachio Pound Cake and also works with other cakes, breads, and anywhere you want a bit of tropical flavor added.

4 oz. Cream Cheese, softened
2 tablespoons sugar free pineapple syrup
2 tablespoons powdered sugar substitute
1/4 cup unsweetened fresh pineapple (optional)

In a small bowl, use an electric mixer to blend the cream cheese, sugar substitute and pineapple syrup together. Use a small food processor or chopper to crush the pineapple, then add it to the cream cheese mixture. The fresh pineapple is optional, but if you want to keep the carbs low, omit it. If you’re going to use this on a bread or another type of cake, you might want to add either 1/4 cup chopped walnuts or macadamia nuts or pecans to the mix.

Makes about 6 servings

Nutrition Info 1/6 of serving (without fresh pineapple)
Calories: 64.7 Fat: 4.5 g Net Carbs: 0.8 g Protein: 1.5 g

Nutrition Info 1/6 of serving (with fresh pineapple)
Calories: 67.8 g Fat: 6.6 g Net Carbs: 1.5 g Protein: 1.4 g

To make a quick layered cake serving with the Pistachio Pound Cake, cut a slice of the pound cake, then cut it in half. Spread a 1/4 inch layer of Pineapple Cream on one side and top with the other. Spread another layer on top and add a tablespoon of whipped cream or Cool Whip on top, if desired. Sprinkle with chopped pistachios to top it off.
Posted on 4/8/2014

Desserts, Recipes

Celebrate St. Pat’s with Slim Irish Cream Cheesecake

What better way to toast the luck of the Irish than with an Irish Cream cheesecake? This is a rich, creamy cheesecake made with real cream cheese and sugar alcohol or liquid sucralose. I suggest a combination of the two if you don’t want to use all sugar alcohol, although it works with all liquid. If you use Splenda, it does add about 30 net carbs to the total recipe. I am using my homemade Irish Cream recipe, but commerically made Irish cream is only about 5 net carbs per 1 ounce, versus .5 net carbs in the homemade, so about one net carb more per slice.

This is a small cheesecake, ideal for those who don’t want any leftovers, or just a few servings. Here’s a little tip: let the cheesecake come to room temperature when serving if you’ve had it in the ‘fridge. This will bring out the flavor more and allow the chocolate at the bottom to soften to make it easier to cut and serve.

Slim Irish Cream Cheesecake

6 oz. Cream Cheese
2 Eggs
1/2 cup Sour Cream
2/3 cup Sugar Substitute
OR 28 drops liquid Sucralose
1 oz. *Irish Cream Liqueur
6 tablespoons Hershey’s Sugar Free Chocolate Chips
Vanilla whey protein powder (optional)

Preheat oven to 350 degrees F.

In a medium bowl, mix the cream cheese and sugar substitute together. Add eggs and mix in. Then add Irish cream, sour cream and vanilla protein powder (if using) and mix until smooth.

Spray a small casserole bowl or small cheesecake pan with butter flavored cooking spray. Sprinkle chocolate chips evenly on the bottom of the pan, then carefully pour the batter over the top.

Bake for 40 to 45 minutes until the cheesecake is set. Let cool, then slce and drizzle a teaspoon of O’Kelly’s Slim Irish Cream over the top and add a spoonful of whipped cream. Makes 4 to 6 servings.

Note: I’ve calculated the values using regular Irish cream. If you use the slim Irish Cream, the calories will be a about the same, but the net carbs will be almost 1 less. However, if you are diabetic, you will want to use the sugar free O’Kelly’s Irish Cream recipe to make your own.

Nutrition Info:
4 servings: Calories 368 Fat 29.4 g Net Carbs: 6.15 g Protein: 9 g
6 servings: Calories 245.4 Fat 19.6 g Net Carbs: 4.1 g Protein: 6 g

Posted on  3/15/2013

Beef, Main Dish, Pork, Recipes

Celebrate Spring With Pasta & Sausage


While some of you may still be waiting for Spring to arrive or be preparing for Autumn, in my neck of the woods, it is definitely Spring. I admit to waiting for a freeze to come along soon since that is the weather at the foot of the Sierras. But spring vegetables have definitely arrived at the supermarket and among them is on sale and tender stalks of asparagus. This is one of my very favorite vegetables so I try to catch it every time it’s on sale.

Chorizo Pasta with Spring Vegetables

This pasta dish uses asparagus and Swiss chard along with sweet peppers and spicy chorizo sausage, the Basque type, to make a celebration of the season. If you don’t like chorizo, you can substitute in another firm sausage.

As you can clearly see in the photo, I used rotini pasta when I made this before it came out that Dreamfield pasta isn’t lower in carbs.  When I make this again using one of the vegetable options for pasta or making my own low carb pasta, then I will post a new photo on this page.

2 tsps Ginger-Garlic Paste
1/2 cup Onions, chopped
1/3 cup Sweet peppers, cut into strips
1 cup Swiss Chard, chopped
1 cup Asparagus, cut into pieces
2 links Chorizo, (Basque style)
1 tablespoon Better Than Bouillon, Chicken broth
1/2 cup Water
1/2 cup Heavy Cream
2 cups thinly sliced or shredded Zucchini or Spaghetti Squash
1/4 teaspoon Seasoning Salt
1 teaspoon thickener or Cornstarch
1 tablespoon Olive Oil or other oil

Cook the thin strips of zuchinni in boiling water until al dente, just about 5 minutes.  Drain.  If you’re using spaghetti squash, either cut it half and bake in face down on foil covered pan in a 400 degree (F) oven for about 30 minutes or put it face down on a microwavable plate and put it in the microwave for 5 to 8 minutes until the spaghetti strands are soft and separate easily.  Discard seeds and separate strands into a bowl.

While pasta is cooking, peel the casing from the sausage. Slice into 1/4 to 1/3 inch pieces.

Heat oil in a large, deep skillet. Add garlic ginger paste and onions and sweat the onions. Add the peppers, asparagus and Swiss Chard along with a little water and continue to stir cook until the chard starts to wilt. Add the chorizo and 1/2 cup of water. Mix bouillon with another 1/2 cup of water and add to the skillet. Stir well and cook for a few minutes.

Mix thickener with enough water to make a paste and add to the skillet, stirring it in. Add the cream and seasoning salt. Stir it well, then add the drained squash and cook a few more minutes until sauce is thickened and to make sure everything is hot.

Serves 2 large portions or 4 half-sized portions (pictured).

With zucchini
Nutrition Info for 1/2 sized portion – double for full portion.
Calories: 212 Fat: 17.9 g Net Carbs: 7.0 g Protein: 9.5 g

With spaghetti squash
Nutrition Info for 1/2 sized portion – double for full portion.
Calories: 218.4 Fat: 18.1 g Net Carbs: 8.6 g Protein: 9.5 g

Posted on  3/27/2013

Main Dish, Poultry, Recipes

Chicken Kohlrabi Curry Is A Spicy Blend of Flavor

Curry is another one of those great foods that I love. When I think of curry, I generally picture the thick Indian style dish that is like a wonderfully flavorful stew. Indian or Thai food at a restaurant is just too high in carbs to enjoy other than on a special occasion – and being fully prepared to see some weight gain from this indulgence.

So I was very excited to come up with this low carb alternative. Over the years, my stomach has taken offense to the very spicy versions, so this might seem a little tame to you. Add more of the curry powder or chile powder to bring the taste to your preferred level. I often find that the cubed blocks of curry are more flavorful and stronger than the powder is, so the next time I try it, I will use some of that.

Spicy Chicken Kohlrabi Curry

2 cups Kohlrabi, diced (about 2)
1 cup Turnips, diced (1 medium)
1/2 cup Onions, raw, chopped
1 cup Broccoli, frozen or partly cooked, chopped
1 cup Green Beans
1/2 cup Kohlrabi leaves, chopped
2 Chicken Breasts (1 full breast), cubed
1 tablespoon Ginger & Garlic Paste
1 cup diced Tomatoes, canned with juice
1/4 cup sweet Peppers, chopped
1.5 tablespoons Curry powder
1/2 tablespoon Red Chile Powder

Put kohlrabi and turnips in a microwave safe bowl and cook for about 5 minutes until they are just tender. Or put in boiling water and cook for about 10 to 15 minutes until they are fork tender. Drain.

In a deep skillet, heat oil a few minutes over medium heat Add ginger-garlic paste and onions and cook until the onions begin to turn translucent. Remove onions to a bowl. Add chicken to the skillet with a tablespoon oil and cook until chicken turns white. Add broccoli, beans, onions and spices to the chicken. Stir until vegetables are cooked, adding a little water if it gets too dry. Then add tomatoes, kohlrabi and turnips. Cook over low heat to blend the flavors, about 10 minutes. Add kohlrobi greens and stir in, let cook until they just go limp.

Serve with a green salad.

Makes 6 servings

Nutrition Info: Calories: 93.6 Net Carbs: 6.9 g Protein: 9.7 g

Note: You can use all kohlrabi if you don’t like turnips.

TIP: You can make your own ginger-garlic paste by combining equal amounts of peeled fresh ginger and peeled garlic cloves in a food processor. Add a little olive oil or coconut oil to make a smooth paste. Store in a jar in the refrigerator or freeze in small packets for future use. You could also freeze in tablespoon batches in an ice cube tray, then put the cubes in a plastic freezer bag.

Posted on 2/4/2013