Tag Archives: flax meal

Beef, Breakfast & Brunch, Healthy Life, Recipes

Induction Eating Plan Day 6

So, I’m up to day 6 of the plan and I think it’s going very well. I can’t tell you if I’ve lost weight, but I feel better and my clothes are a little looser. I didn’t weigh at the start and won’t weigh in at the doctor’s office until August, so it will be a surprise if I’ve dropped a few pounds. But I think the fit of my jeans will give me a pretty good clue before then.

Here’s the eating plan for this day:

6/11/2017 Food Net Carb
Breakfast Flax Waffle 0.6
1 slice Bacon 0
Butter 0
Syrup 0
Tea 0
B12 Gummie 1
Lunch Roast Beef Rollup 4.4
Hard Boiled Egg 0.4
Snack Chocolate 1
Dinner Chile Verde 4
1/2 cup Riced Cauliflower 2
Coleslaw 1.8
Tortilla 3
TOTAL CARBS 18.2

Look at the first breakfast item and go bananas! A waffle on an induction period? Who ever heard of that? I can tell you that when I went on Atkins a few years ago, no kind of bread entered the picture and even longer back, the choices were extremely limited.

But now, with the newer approach, many more food are okay on induction. The reason this one works is that it’s made with flax meal rather than flour. While flax is a grain, it’s a marvelous one that has as much fiber in it as it has carbohydrates, so basically, it cancels itself out on the carb meter. Not everyone is a fan of flax meal and it can have some effect on your digestive system similar to a laxative, but I can say the golden flax is delicious and it does help regularity.

I really like this waffle and flax breads are okay in my book. But that is up to you to decide. If you don’t like it, hang in there. Almond flour waffles aren’t too many days away.

Fluffy Flax Waffles

Atkins recipe

I made a couple of minor changes in this. Atkins called for coconut milk and I didn’t want to open a 4 cup container for 1 tablespoon, so I sub’d in cream. I also added a little more sugar substitute. I barely had enough batter to fill my waffle iron, so next time I make it, I may add 1 more tablespoon of the protein powder. It also called for a pinch of salt, but if you use baking powder, there is enough salt in that. I am not sure what baking powder does in this recipe as I don’t think it reacts with the ingredients. Next time I make it, I will make it without the baking powder and see if changes anything.

1 tablespoon Coconut Milk or 1/2 tablespoon Cream plus 1/2 tablespoon Water
1 Egg
1/2 tablespoon Vegetable Oil
1/2 teaspoon Vanilla Extract
1/4 cup Golden Flax Meal
1 tablespoon Vanilla Whey Protein Powder
1/2 teaspoon Baking Powder
1 tablespoon Sugar Substitute*
1/8 teaspoon Nutmeg

Preheat the waffle iron.

In a small bowl, use a whisk to mix the milk or cream and water with the egg, oil, and vanilla extract until blended. Add the rest of the ingredients and mix well.

Spray the waffle iron with baking spray or rub a little oil on the griddles to prevent sticking. Pour the mixture into the middle of the iron and spread it around with a spatula to make sure each well is coated.

Cook for two minutes until the steam from the iron is almost gone. If the lid lifts without resistance, then the waffle is done. If not cook about 10 seconds longer. The lid will lift easily when it’s done.

Cut the waffle in two and serve with butter and sugar-free syrup. I used Mrs. Butterworth’s, but there are several brands available.

Makes 2 servings.

Nutrition information per serving:
Calories: 176 Fat: 15.4 g Net Carbs: 0.6 g Protein: 6.3 g

* Use liquid sucralose or Xylitol or other sugar alcohol to avoid any carbs from the sweetener. The granulated variety has up to 1 net carb in the substance used to carry the sweetener.

Roast Beef Roll-up

I was so full from that waffle that I didn’t want a big lunch. I settled on a simple roast beef lettuce roll. This is easy to make and very satisfying. To add a little more protein, I also added a hard boiled egg. The meat and cheese can vary with your own preferences.

1 slice Colby Jack Cheese
1 thick sliced piece of Roast Beef (about 2 oz.)
1 tablespoon Philadelphia Chive & Onion Cream cheese Spread
1 slice Tomatoes – thinly sliced
1 leaf Romaine Lettuce
1 tablespoon Mayonnaise

Place lettuce on the plate, then put the roast beef on top and spread the cream cheese spread over the top. Put the cheese on top of that, then the sliced tomato. Put whole packet across a large leaf of lettuce, then roll from the narrow end to the larger end in a loose roll. Put face down on the plate. Use a toothpick to hold it together if needed.

Makes one roll.

Nutrition Information per roll:
Calories: 289 Fat: 23.1 Net Carbs: 4.4 g Protein: 16.3 g

Dinner was leftovers from Day 2, the Chile Verde Casserole. If you didn’t have leftovers, then here’s another option for a tasty dinner that is easy to make and induction-friendly. Try this delicious Salisbury Steak (that’s another name for hamburger steak.)

Breakfast & Brunch, Recipes

Warming pumpkin pudding for breakfast

As the days begin to get shorter and turn chillier, I begin thinking about nice warming breakfast food, like oatmeal and cream of wheat. Sadly, those are both too high carb’d for me to enjoy, so I looked for around for other warming, cereal-like options that wouldn’t overload my carb count. This recipe is one I found on the internet and adjusted a little for my tastes. It is included as a bonus recipe in my LC15 Breakfast Choices booklet.

When I first read this recipe, I was a little skeptical. But I am willing to give most things a try, so I decided to mix it up. The recipe called for ricotta cheese, but I didn’t have any so I decided to try it with cream cheese. I also added a couple of ingredients to add more flavor and this turned into a delightful, creamy pudding-like breakfast cereal, similar to cream of wheat.

If you like pumpkin, this is a real treat. If you want, you can make it without the pumpkin and use other seasonings. You can also put a tablespoon of sugar-free jam of your choice in it. Apricot, peach, orange marmalade, and strawberry work well. Or you can stir in 1 or 2 tablespoons of sugar-free applesauce, peanut butter or almond butter in place of the pumpkin.

Hot Pumpkin Breakfast Pudding

1/4 cup Ricotta Cheese, Small Curd Cottage Cheese,  or Cream                     Cheese
1 Egg
3 tablespoons Pumpkin Puree’
1 to 2 tablespoons Sugar Substitute
1/2 teaspoon Cinnamon
1/8 teaspoon Ground Cloves
2 T Golden Flax Meal
1 tablespoon Butter
1/2 tablespoon Cream
1 pinch Salt
5 Pecan or Walnut halves, broken into pieces (optional)

If you’re using cream cheese, measure it into a microwave safe bowl and heat it for 15 seconds to soften. Add 2 tablespoons hot water and stir to mix the water into the cream cheese. It should be very liquid at this point. Add a little more water if needed. Stir in the egg, mixing very well so that the white is completely stirred into it.

Add pumpkin and seasonings at this point and stir them in.

In a non-stick skillet add 1/2 the butter and melt over medium heat. Spread the butter around the skillet, then add the egg & pumpkin mixture. Stir as it cooks so that it doesn’t form a pancake. Stir harder than you do for scrambled eggs.

As it begins to thicken, add the flax meal and nuts, if you are using them, and continue to stir until it is thick and looks done, about 30 to 40 seconds more.

Serve in a bowl with the rest of the butter and a little cream.

Makes one large serving. (While this is one serving, I find only half of it is enough to fill me.)

Nutrition Information:
Calories:358 Fat: 29.7 g Net Carbs: 4.5 g Protein: 14.3 g

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Recipes, Vegetables & Salads

Southern Treat of Oven-fried Green Tomatoes

My first post for August and I’m sorry about that.  It’s been a busy couple of weeks with my mini-cookbook, Breakfast Choices for a Low Carb Lifestyle coming out at the end of July followed by an unexpected medical issue last week that left me with a bandaged face and poor vision.  Doing better now, so I want to get a recipe up that I hope you will enjoy.

If you’re from the southern United States, you’ve probably counted Fried Green Tomatoes as one of the best things about tomatoes in the spring and summer. They are picked before they begin changing colors and the larger, the better. Slice them about 1/4 inch thick and dip them in seasoned flour to create a special treat made the low carb way. I did try to fry these, but the flour and egg mixture didn’t want to stay on the tomato. It’s a problem I’ve encountered before with using low carb flours. But if you bake them in a hot oven, they get crispy and delicious.

Oven-Fried Green Tomatoes

1 Green Tomato, medium to large
1/4 cup Coconut Flour or other Low Carb Flour
1/3 cup Flax Meal
1 large Egg
2 tablespoons Parmesan Cheese, grated
Pinch Black Pepper
1/2 teaspoon Spicy Red Chili seasoning

Preheat oven to 400 degrees (F.) Prepare a baking sheet with aluminum foil and spray with cooking spray.

Slice the tomato into four to six slices, about 1/3 inch thick.
Put the almond flour into a saucer. Break the egg into a bowl and beat with a little water. In another saucer, put the flax meal, Parmesan cheese and seasonings.

Dip each slice in the flour, then in the egg and then the flax mixture, pressing the flax into the tomato until it sticks.

Place on the prepared baking sheet. Repeat with each slice. If you don’t have enough flax mixture, add a little more plus more seasoning. This can vary with the size of the tomato slices.

Bake in the oven for about 15 to 20 minutes until the slices are sizzling and golden brown.

Serve with a mayonnaise-based dressing or a low carb Ranch Dressing. Delicious as a side dish or as a snack.

Makes 2 servings.

Nutrition Info per serving:
Calories: 249 Fat: 18.3 g Net Carbs: 4.6 g Protein: 12.1 g

Note: You can fry these instead of baking them, but I had trouble with the batter staying on the slices when they are fried. If you wish to fry, use a small pan and add about 1/4 inch of oil to it.