Tag Archives: Atkins friendly recipes

Desserts, Recipes

Cooling Blackberry Almond Freezer Pie

Boy, I came back from Hawaii last week to a heat wave in Reno. With temperatures over 100 degrees, cooking just isn’t a popular option in the kitchen. But something cool and tasty as well as quick and easy, that is right up my alley. Although it is quick to prepare, it does need to freeze for four hours, so plan accordingly.

I was reminded of freezer pies in a recent post from A Garden For the House where you can find the recipe for the higher calorie, higher carb version (and also much bigger) Frozen Blueberry Yogurt Pie. So I went to work to make low carb substitutions and make it a little simpler to make. The result is a delicious, low calorie, low carb icy cold cream cheese pie. You can make it with blueberries, raspberries or strawberries with equal success.

One other note, I used 2 tablespoons of low carb blackberry preserves from LC Foods. This isn’t necessary, but it adds a little more flavor to the pie. You can also use Smuckers sugar free jams or just add about another 1/4 cup of berries to the mix. The carb count may change slightly, but it won’t be too much.

Blackberry Almond Freezer Pie

Crust:
1/2 cups almond flour
2 tablespoons light brown sugar sub
2 tablespoons Tablespoons unsalted butter, melted

Filling:
10 blackberries
1/3 cup sugar substitute
5 oz cream cheese, softened
1/3 teaspoon almond extract
2 tablespoons vanilla whey powder
1/3 cup confectioners’ sugar sub, divided
1 6 oz Carbmaster vanilla yogurt
1 cup whipped cream or Cool Whip

Topping
8 tablespoons Cool Whip (or other whipped topping)
8 whole blackberries
mint leaves (if desired)

Coat a pie tin or an 8″ layer cake pan with cooking spray. In a small bowl, stir the almond flour, brown sugar substitute and butter together until well mixed. Spoon into the bottom of the pie tin or cake pan and spread to cover the bottom It will be a thin crust. I usually moisten my fingertips and use them to spread it. Put the pan into the freezer to firm up while you mix the rest of the pie.

In a medium-sized bowl, add the softened cream cheese, sugar substitute and vanilla extract and beat with the mixer until smooth. Add the vanilla yogurt and cool whip and mix until blended. Add berries, reserving 8 for the topping and stir them into the mixture.

Pour the mixture over the crust in the pie tin and smooth it with a spoon. Cover with plastic wrap and put in the freezer for at least four hours to set.

Remove pie, slice into 8 pieces and serve with a dollop of Cool whip topped with a fresh berry.

You can cut only the amount you are serving, cover the pie and put it back in the freezer. It can be frozen for at least a week. Take out pieces to be served and let defrost for about 30 minutes before serving. (If you don’t have four hours, it is still a servable pie after two hours, but isn’t as firm.)

Nutrition Information: (without the topping)
Calories: 131.3 Fat: 11.7 g Net Carbs: 3.2 g Protein: 3.5 g

POSTED BY RENE AVERETT AT 7/11/2013 1:22 PM

Desserts, Recipes

Delectable Almond Tea Biscuits

Sometimes you just want a couple of little non-fattening cookies to go with a mid-morning or mid-afternoon (not on the same day) cup of tea or coffee. That’s what I had in mind when I came up with these quick-to-make little tea biscuits. They are under 1 carb each.

Almond Tea Biscuits

1/2 cup Almond Flour
1/2 cup Carbquick or other low carb flour
2 tablespoons Coconut Flour
1 tablespoon Vanilla Why Protein Powder (optional)
1/4 teaspoon Baking Powder
1 teaspoon Cinnamon, ground
1/2 teaspoon clove, ground
1 large Egg
1 teaspoon almond extract
3 tablespoons Almonds, sliced or flaked
1/2 cup sugar substitute

Preheat oven to 300 degrees.

In a medium bowl, mix together the flours, baking powder and cinnamon. Add egg, almond extract and sugar substitute. Stir together.

If the dough is too dry, add enough water to get a dough that will hold together. Let sit about five minutes for the coconut flour to absorb the liquid. If necessary to make a dough you can roll into balls, add a little more water and mix again.

Line a baking sheet with parchment paper. Take about a teaspoon of dough and roll into a ball. It should be about 3/4″ in diameter. Place on cookie sheet and make the next one. You should get about 20 balls from the dough. Moisten your fingers and flatten the dough out into a 1 inch circle. If you wish, you can use a moistened fork to make little ridges in the cookie. Sprinkle almond flakes on each cookie or arrange almond slivers on each cookie to decorate.

Bake for 10 to 15 minutes until just barely turning brown.

Remove to cookie rack and let cool. Store in a plastic storage bag or other airtight container.

Makes 20 cookies.
Nutrition Info: Calories: 38.4 Fat: 4.7 g Net Carbs: .9 g Protein: 1.6 g

If you use a powdered sugar substitute, such as Splenda or Equal, the carb count will be a little higher since the powder has carbs in it. The companies say less than 1 carb per packet, but exact amount isn’t stated.

If you don’t use the vanilla whey powder, use another tablespoon of the coconut flour.

POSTED BY RENE AVERETT AT 6/24/2013 5:23 PM

Desserts, Recipes

Raspberry Shortbread Cookie Bars

Mmmmm, raspberries are on sale at the grocery store and that is a sure sign of spring! Also a good time for me to make a favorite cookie bar. This is easy to make and it tastes soooo good! If you’re not worried about the carbs, you can use regular flour and sugar in it. If you’re avoiding gluten, use almond flour for the CarbQuick. At 1.3 g of carbs per cookie, the biggest challenge is avoid the “just one more bite” syndrome!

Raspberry Shortbread Cookie Bars

Batter:
1/4 cup unsalted butter, cut into small cubes
1/4 cup butter flavored shortening
3/4 cup CarbQuick baking mix
1/2 cup Almond flour
1/4 cup Coconut flour
1/4 cup granulated sugar alcohol or other sugar substitute
1/4 cup powdered sugar, from sugar alcohol or other sugar substitute**
12 drops liquid Sucralose or sugar free sweetener
1/2 teaspoon lemon or lime juice
1 tablespoon vanilla protein powder (optional- use one more tablespoon of Carbquick)
3/4 cup fresh or unsweetened frozen raspberries, chopped *

Topping:
1/4 cup almond meal
3 tablespoons brown sugar replacement
1/4 cup chopped pecans, almonds, walnuts or macadamia nuts (optional)
1/4 cup of the batter above

Preheat oven to 325 degrees F.

Batter:
Cream together the butter, shortening and sugars. Add lemon or lime juice and mix into the creamed butter.

Mix the flours together and add the protein powder. Add gradually to the butter mixture until it is well blended.

Remove 1/4 cup of the batter for the topping.

Topping:
In a separate small bowl, use a fork to mix 1/4 cup almond meal, brown sugar, pecans and the reserved batter together to make a crumbly mixture.

Spray a 9 x 9 baking pan with baking spray or line with parchment paper. Press the batter into the baking pan. Smooth the mixture to make it as even as possible. Spread raspberries in one layer over the top.

Crumble topping over the raspberries.

Bake for 25 to 30 minutes until the edges are golden brown and the middle looks set. It will get firmer as it cools. Let cool completely then cut into bars.

Makes about 20 cookies.

Nutrition per cookie: Calories: 94.4 Fat: 8.6 g Net Carbs: 1.3 g Protein: 2 g

Tips: Want an even quicker although not quite as showy, way to make these? Simply add the raspberries and nuts to the batter after it is completely mixed and press into the pan. Cook as above. This eliminates the topping mix.

*I put the berries into a small bowl and simply pull a sharp knife through them until they are sliced into little pieces. Be sure to scoop the juice out with the berries when spreading it on the dough.

You can make your own powdered sugar by putting your sugar substitute in a food processor and processing for a few minutes until it is a fine powder. Measure out once it is processed.

You can also make this with strawberries, blueberries, cranberries (although you need to cook them until they pop and add about 1/4 cup of sugar substitute to them). Other fruits will likely work, but will be higher carb’d due to the natural sugars in them. You can also use sugar free jams spread on the cookie dough or mixed into the dough.

POSTED BY RENE AVERETT AT 4/10/2013 1:39 PM

Desserts, Recipes

EZ Minty Chocolate Cupcakes

Add a seasonal touch to the holiday baking with these easy to make and yummy to eat mint chocolate cupcakes. These are like lava cakes when served warm. Sometimes it’s hard to believe these are low carb. This recipe uses peanut flour and coconut flour. I believe both are available at health food stores and possibly in the health food section of your grocery stores. Failing that, Netrition carries them at reasonable prices.

EZ Mint Chocolate Cup Cakes

Makes 4 servings

2 tablespoons CarbQuick or other low carb flour
2 tablespoons Coconut Flour
2 tablespoons Peanut Flour
2 tablespoons Vanilla Protein Powder
1/2 teaspoon Baking Soda
1/2 teaspoon Baking Powder
1 teaspoon Vanilla Extract
2 tablespoons Buttermilk or Sour Cream
1 Egg
2 tablespoons Coconut Oil
1/2 tablespoon Butter
1/4 cup granulated Sugar Alcohol Substitute (like Ideal)
12 drops Sucralose or 6 packets Splenda
3 Chocolate Mint Candies cut into quarters – (I use Russell Stovers or York sugar free mint chocolates)

** Splenda raises the carb count because the filler used to distribute the sucralose contains up to 1 carb per teaspoon where liquid sucralose and sugar alcohols are 0 carbs.

Put dry ingredients (first five items) in a bowl and mix together. Add the rest of the ingredients, except candy, and mix until well mixed together.

In four small cake pans or large cupcake pans, put in about two tablespoons of batter and smooth. Put 3 of the quarters of the candy pieces on top of the batter. Spoon remaining batter over the tops, being careful not to fill more than 2/3 of the way. The cakes will rise.

Use 3 pieces of the quartered chocolates in each cup.

Bake for about 20 minutes until a toothpick inserted in the center comes out clean or the top bounces back when you press gently on it.

Spread a zero carb, 0 calorie chocolate topping on the top (Walden Farms makes a very good one), add a dollop (about 1 tablespoon) of whipped cream and serve warm.

To reheat, put in the microwave for about 15 seconds.

Each cake equals 2.1 carbs. Add 1 tablespoon of whipped cream and you add 1 more carb.

To make a fancier version, mix 2 tablespoons whipped topping per two cakes with 1 teaspoon of cocoa and spread over the cake like an icing. Sprinkle a tablespoon of chopped pecans or walnuts or crushed sugar free peppermint candy on top if you’d like.

Mint chocolate cake with a bit of crushed peppermint candy on top.

You can also use a different candy in the middle. It works well with plain chocolate, caramel chocolate, orange cream or raspberry cream chocolates. Just switch them out as desired.

POSTED BY RENE AVERETT AT 12/22/2012 7:44 PM

Desserts, Recipes

Irish Apple Cake Made Low Carb

As we’re approaching St. Patrick’s Day. I started looking at some of the recipes I’ve used over the years to adapt to my new lifestyle. One of those is an Irish Apple Cake that isn’t really a cake, nor is it a pie. It’s more like a shortbread crust or a scone. But it is deliciously wonderful, no matter what you might call it. With a flour change, an adjustment in the apples and it is also reasonably low carb.

Irish Apple Cake

1/2 cup Carbquick (or use almond flour, Atkins baking mix or other low carb flour)
1/4 cup Almond Flour
1/4 cup Coconut Flour
1 tablespoon Vanilla Whey Powder (optional)
1/2 teaspoon Baking Powder
4 oz Butter
1/2 cup Ideal sugar substitute plus 2 drops liquid sucralose (or other sugar substitute)
1 Egg, beaten
1/4 cup Heavy Cream plus water as needed
1 cooking Apple 2 1/2 to 3 inches (Granny Smith)
1/2 teaspoon ground Cloves (optional)
1 tablespoon Irish Whiskey (optional)
2 tablespoons sliced Almonds (optional)
Beaten egg, to glaze

To serve:
Ideal sugar
Softly whipped cream
24cm (9in) ovenproof pie plate

In a bowl, combine flours and baking powder. Cut in the butter with a pastry cutter, two forks or your fingertips until it resembles the texture of breadcrumbs. Add sugar substitute, saving back 1 tablespoon and mix together. Make a well in the center and mix together with the beaten egg, cream and enough water to form a soft dough. Chill for 1 hour.

Peel, core and chop up the apple.

Bottom crust, apple filling and top crust in plastic bag.

Divide dough in two. Put one half on to your greased pie or cake pan and pat it out to cover the bottom. Spread apples and almond slices on the dough and sprinkle clove, the reserved sugar substitute and the whiskey on top. Roll out the remaining pastry and fit it on top. The easier way to roll this is to use a large plastic baggie or two large pieces of plastic wrap. Spray the inside of the bag (or wrap) with cooking spray and put the ball of dough between them. Pat down evenly with your hand, then begin rolling into a round. When it’s large enough for the top of the pan, place the dough in the freezer for about 30 minutes.

Preheat the oven to 350 degrees F.

Peel off the plastic and place the topping on top of the apples and seal the edges down. If it tears, repair by pinching the pieces together. Press the top piece to the bottom and cut a slit in the middle of the top.

Brush with beaten egg and bake for about 40 minutes, or until cooked through and nicely browned. Sprinkle crystal sugar substitute over the top and serve with whipped cream if desired.


Makes 8 servings

Nutrition Info Calories: 190.3 Net Carbs: 3.7 g Protein: 3.5 g

POSTED BY RENE AVERETT AT 3/12/2013 3:15 PM