Tag Archives: pumpkin

Breads, Breakfast & Brunch, Recipes

Keto Breakfast Bars with Variety

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Photo: Keto Breakfast Bars

This is a low-carb or Keto adaptation of an oatmeal breakfast bar recipe that has changed so much that it is really a new one.

Using a combination of flour products, I created a nice mix with great flavor but isn’t overly sweet. You can experiment with add-ins, but be aware of the added carbs in your additions. I recommend Carbquick or Bakesquick for the baking mix since they are both low in carbs. Other low carb baking mixes, such as Bob’s Red Mill and King Arthur Flour, also work. Add extra sugar substitute if you want your bars to be sweeter. I also add a simple icing for that purpose.

While I’ve used unsweetened almond or coconut milk to keep the carbs low, you can use whole or 2% fat milk or cream. The carbs will go up a little.

Blueberry Oatmeal Bars made in pan with separator.

These make eight breakfast bars that are filling and very satisfying with your morning coffee or tea. If you feel overly full or want to cut the carbs a little more, you can make a dozen by slicing 4 bars in one direction and three the other way. I have a Copper Chef 11×7-inch pan with separators to make 12 bars that I used, but you can also use an 8×8-inch pan and cut them yourself.

Keto Oatmeal Bar

Keto Oatmeal Breakfast Bars

1/4 cup old-fashioned Rolled Oats
1/4 cup Almond Flour
1/4 cup Golden Flax Meal
1-1/4 cup CarbQuik or other baking mixes
⅓ cup packed Swerve Brown Sugar
1 tablespoon White Sugar Substitute
1 ½ teaspoons Baking Powder
½ teaspoon Salt
½ teaspoon ground Cinnamon
1 cup Unsweetened Almond or Coconut Milk
2 Eggs
2 tablespoons Canola Oil
1 teaspoon Vanilla Extract or Almond Extract
1/4 cup Chopped Pecans or Walnuts (optional)

Preheat oven to 350 degrees F (175 degrees C). Grease an 8-inch square pan.

Combine oats, brown sugar, white sugar, baking powder, salt, and cinnamon together in a bowl. Whisk milk, eggs, canola oil, and vanilla extract together in a separate bowl. Stir egg mixture into oats mixture until well combined; set aside until flavors blend, about 20 minutes. Spread oats mixture into a prepared square pan.

Bake in the preheated oven until edges are golden brown, about 30 minutes.

To make this using Coconut flour, replace the Baking Mix with 1/2 cup Coconut flour and add 1/4 cup Egg Whites. The extra egg whites will be absorbed by the flour and help it to rise.

Add-Ins: 1/2 cup chopped Pecans, 1/2 cup chopped Sugar-reduced Craisins, 1/2 cup Blueberries, or 1/2 cup Pumpkin Puree

This version is made with Coconut flour and uses pumpkin puree. You can use this as a base to make any of the bars using Coconut flour.

Makes 8 servings

Nutrition Info: Keto Oatmeal Bars

Image: Pumpkin Oatmeal Bar

Oatmeal Pumpkin Bars
With Coconut Flour

The pumpkin version is my favorite bar. It’s very moist and filled with spices.

1/4 cup old-fashioned Rolled Oats
1/4 cup Almond Flour
1/4 cup Golden Flax Meal
2/3 cup Coconut Flour
⅓ cup packed Swerve Brown Sugar
1 tablespoon White Sugar Substitute
1 ½ teaspoons Baking Powder
½ teaspoon Salt
1 tablespoon Pumpkin Pie Spice
1 cup Almond or Coconut Milk
1/2 cup Pumpkin Puree
3 Eggs
2 tablespoons Canola Oil
1 teaspoon Vanilla Extract or Almond Extract
1/4 cup Chopped Pecans or Walnuts (optional)

Icing
4 tablespoons Swerve Confectioners’ Sugar
1 tablespoon Unsweetened Almond or Coconut Milk
1/2 teaspoon Vanilla Extract

Prepare according to the above instructions and add pumpkin puree with the wet ingredients. This recipe may take a little longer to cook, so check at 30 minutes, then extend by 5 minutes until a toothpick inserted in the middle comes out clean.

Makes 8 servings

Nutrition Info: Pumpkin Oatmeal Bar with Coconut Flour

Desserts, Recipes

Happy Thanksgiving and a Dessert Recipe

As those of us in the U.S. sit down on Thursday to give thanks for the blessings of the past year, we expect to enjoy a wonderful feast with family and friends. Sadly, there are many people who won’t be in the same position. With the disasters, fighting, and other acts of violence around the world, some people are not so fortunate as others. Please remember them in your prayers and thoughts this holiday.

From a low carb stand point, you can have a lovely holiday dinner without exceeding your carb max too much. This blog has many suggestions for side dishes, main course, soups, and, of course dessert.

For starters, try these dessert options:

Traditional Pumpkin PIe

 

 

  Traditional Pumpkin Pie

 

 

Pumpkin and Cranberry Nut Muffins

 

Pumpkin and Cranberry Muffins

 

 

Pumpkin Cheesecake – makes about 12 servings.

 

Pumpkin Cheesecake

 

 

 

Pumpkin Cheesecake Bars

 

 Pumpkin Cheesecake Bars

 

 

 

And here’s one I just whipped together yesterday that is light, delicious, and just hits the spot after a heavy meal. You can make the crumble with almond flour or with the even lower carb’d mix from LC Foods for their Granola & Cookie Bites. Either way, it’s a winner!

Pumpkin Cheesecake Parfait

Pumpkin Cheesecake Parfait

1/4 cup Almond Flour or 1/4 cup LC Foods Granola & Cookie Mix
2 tablespoons Butter, melted
1 tablespoon Sugar Substitute *
4 ounces Cream Cheese, softened
3/4 cup Pumpkin Puree
1/ teaspoon Vanilla Extract
1/2 cup powdered sugar
2 teaspoons Pumpkin Pie Spice
1/4 teaspoon Ground Ginger
1 teaspoon Crystallized Ginger, chopped or sliced into small pieces (optional)
1/2 cup Heavy Cream, whipped
1/4 cup Powdered Sugar Substitute

• If using Granola mix, this isn’t needed.

Preheat oven to 350 degrees (F.)

In a small bowl, mix the almond flour or granola mix with butter. If you’re using almond flour, add 1 tablespoon sugar substitute. Mix together well and press out onto a pie tin or other small baking sheet. It should be about 3/8ths inch thick. Bake for about 10 minutes, check at 7 minutes, until lightly toasted. Let cool and break apart with a wooden spoon or spatula into small crumbs. Set aside.

In a medium bowl, add the heavy cream and beat with electric mixer until it thickens. Add 1/2 teaspoon Vanilla extract and 1/4 cup powdered sugar substitute, then continue mixing until stiff peaks form. Cover and refrigerate.

In a larger bowl, add the cream cheese and beat until smooth. Add the pumpkin puree, 1/2 cup powdered sugar substitute, vanilla, and spices. Beat until completely mixed together, then mix in three-fourths of the whipped cream. Put the rest back in the refrigerator for the topping.

Cover the bowl of pumpkin cream mixture and refrigerate at least two hours.

To serve, put about 1-1/2 tablespoons in the bottom of four to six small serving glasses or juice glasses. Press the almond or granola crumbs into the bottom to form a shallow crust. Spoon in the pumpkin mixture, about 4 tablespoons in each glass, until it is almost full. Top with a sprinkling of the crumb mix, a dollop of whipped cream then a few more sprinkles of the crumbs and a little chopped ginger.

Makes 4 to 6 servings.

Made with LC-Granola & Cookie Mix
Nutrition Information per serving (4 servings):
Calories: 311.5 Fat: 28.3g Net Carbs: 5.7 g Protein: 4.4 g

Nutrition Information per serving (6 servings):
Calories: 207.7 Fat: 18.9 g Net Carbs: 3.9 g Protein: 0.9 g

Made with Almond Flour
Nutrition Information per serving (4 servings):
Calories: 317 Fat: 30.3 g Net Carbs: 6.3 g Protein: 5.1 g

Nutrition Information per serving (6 servings):
Calories: 211.3 Fat: 20.2 g Net Carbs: 4.2 g Protein: 3.4 g

Happy Thanksgiving, everyone!

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, Desserts, Healthy Life, Main Dish, Pork, Poultry, Recipes

Induction Eating Plan – Day 7

Here I am at the end of the first week of the two week period. So far, so good. And this week ended with something a little special, a delightful whipped cream cheese, pumpkin, and cream dessert.  For the most part, there were a couple of repeats in the plan. If I make enough for two and I’m the only one eating, the food comes back into the menu pretty quickly.

You’ll notice I seldom have snacks in my eating. When I do, they tend to be carb free and things like a cup of bullion, a stick of 0 carb cheese, a piece of chicken or maybe a low carb serving of pork rinds. The joy of a this life style is that there a lots of things you can eat if you’re hungry that don’t cost you any carbohydrates,

So here’s what I have for the day:

6/11/2017 Food NC
breakfast Flax Waffle 0.6
1 slice Bacon 0
Butter 0
Syrup 0
Coffee 1
B12 Gummie 1
lunch Mozzarella Grilled Cheese 2
Flaxmeal muffin 0.6
Sugar free pickle 1
Mayonnaise 0
dinner Grilled Chicken Kabab 4
Asparagus 1.9
Salad with pico 1.2
Pumpkin Mousse 3.1
Cool Whip 0.5
16.9

 

Breakfast was a repeat of the previous day with the Flax Waffle with bacon. I love this waffle, so it will be a staple in the future, although I have several other tasty waffle options.

For those who would like to try something else, how about a Scot’s Egg? These can be made the night before and either warmed up or eaten at room temperature, which makes them a great choice to take to work or school or wherever.

Scottish Eggs

Or possibly Scot’s Eggs, but not Scotch Eggs since there isn’t a trace of alcohol in them.  This is a low carb adaptation of the famous Scottish recipe for these delightfully tasty sausage and eggs that can be breakfast, lunch or dinner.  We used to take them to SCA weekends and they were wonderful when cold or just warmed by the sun as a snack or quick lunch.

4 medium-sized eggs, hard boiled
1 large egg, beaten (see Note)
1/2 lb ground sausage meat
1 teaspoon ground sage
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped chives
1 teaspoon dried parsley. Crushed
1 tablespoon dried celeriac (optional)
1 tablespoon low carb flour or coconut flour
1/4 cup almond flour

Bring four eggs to room temperature, then place them in a pan of cold tap water. Bring to a boil and turn off the heat. Remove from the heat and let the eggs continue to cook in the water for another 9 or 10 minutes. Run cold water over the eggs or plunge them into a bowl of ice water. This helps separation from the shell. I’ve had best results when cooking them the day before (or hours before) and putting them in the refrigerator. When the eggs are cooled, peel them carefully.

Preheat oven to 400 degrees. Spray a baking pan with non-stick cooking spray.

Mix the sausage meat and seasonings together. Split meat into four equal balls, then flatten a ball of meat.

On a saucer, spread the coconut flour around. Beat the uncooked egg in a small bowl and use another shallow bowl to put the almond flour. Mix 1/2 teaspoon of dried sage and a pinch or two of salt and pepper into the almond flour.

Take one hard boiled egg, roll it in the coconut flour, then wrap the sausage around it, completely enclosing it. Seal the meat by pressing it with your fingers.

(See note) Dip the wrapped egg in the beaten egg, then roll in the almond flour. Place on the baking sheet, then repeat this with the other three eggs.

Bake for about 35 minutes. The sausage should be cooked completely through with no pink showing. If there is pink, then cook it a little longer.

Cut the eggs in half, if you wish, and serve with any sauce or dressing you would like or just eat as they are. Makes 4 servings.

Nutrition Info: per egg (with breading)
Calories: 328 Fat: 25.5 g Net Carbs: 2.5 g Protein: 19.2 g

Note: For induction, omit the flour coating, egg wash, and almond flour coating. It will reduce you net carbs by at least 1 carb.

My lunch was also a duplicate from earlier in the week, the flax meal muffin with mozzarella cheese, only I added two thin slices of ham in the middle. Delicious. Again, a filling and delightful lunch.

Dinner was Chicken Kabob. You can either prepare this on a grill or in the broiler. I went the broiler route.

Chicken Kabob

2 plump half-breasts of Chicken
1/2 Bell Pepper, red, green, or yellow
1/4 medium Red Onion
1 teaspoon BBQ Seasoning or other condiments of choice

You will need two large skewers

Cut the chicken into large cubes. Cut the bell peppers into quarters, then again across the middle to make 8 square or rectangular pieces. Cut the onion across the middle and separate the layers.

Thread the chicken, peppers, and onion onto the skewer in alternating pieces. Sprinkle seasonings on all sides.

Heat the broiler to 485 degrees (F.) or bring the grill to ready to cook temperature. If you’re using briquettes, this will take from 10 to 30 minutes depending on the type used.

In the broiler, cook the skewers about 5 minutes on each side, then check the temperature. They should be 165 degrees F. in the middle. If not quite there, cook another 5 minutes.

The grill will take about 35 minutes to cook. Turn over to cook each side.

Makes 2 servings.

Nutrition information per serving:
Calories:163 Fat:3.2 g Net Carbs:4.0 g Protein: 27.4 g

Asparagus with Mayonnaise

This is a recipe I’ve had for ages and love. Very simple and so good!

10 plump Asparagus spear, trimmed
1 tablespoon Butter
2 tablespoons Mayonnaise
1 tablespoon Grated Parmesan Cheese

Melt the butter in a skillet and saute the asparagus until just tender, about 5 minutes.

In the hot broiler, put the spears side by side into two groups on a piece of aluminum foil, then spoon 1 tablespoon of mayonnaise on each bunch and spread around the middle. Sprinke 1/2 of the cheese on each bunch. Broil until the mayonnaise is lightly browned, about 3 to 5 minutes. Watch closely.

Use a pancake turner (spatula) to pick up the bunch and put on the serving plate.

Makes two servings.

Nutrition information per serving:
Calories:17 Fat: 3.7 g Net Carbs: 2.0 g  Protein:3.0 g

And for dessert:

Pumpkin Cream Cheese Mousse

This is so easy you’ll want to make it often. And it’s completely legal on Induction. Use a mixer or blender to get this as smooth and creamy as possible. Don’t over-whip though.

4 oz. Cream Cheese
4 oz. Pumpkin Puree
4 oz. Heavy Whipping Cream
Pinch Salt
1/2 teaspoon Pumpkin Pie Spice
Dash ground clove (optional)
2 tablespoons Sugar Substitute
1/3 teaspoon Vanilla Extract

Blend cream cheese and pumpkin until they are smooth. Add rest of the ingredients and beat until whipped and fluffy.

Spoon into serving glasses and refrigerate at least 2 hours.

Makes four 1/2 cup servings

Nutrition Information per serving:
Calories: 212 Fat: 21 g Net Carbs: 3.1 g Protein: 3.2 g

That’s it for this day. Second week starts tomorrow.

Breads, Breakfast & Brunch, Recipes

Easy Pumpkin French Toast

You don’t have to go to a fancy pancake house to drool over pumpkin pancakes or French toast that’s out of your carb range.  You can make this delicious treat easily at home.  And it is so satisfying to know you can eat it and not feel guilty.

French toast variation and you will love it if you’re craving pumpkin. If you’re one of those that doesn’t care for pumpkin, you can make this without the pumpkin and have really great French Toast.

Pumpkin French Toast

1 Egg
1 tablespoon Coconut Oil or Vegetable Oil
2 tablespoons Pumpkin Puree
1 teaspoon ground Cinnamon
1/4 teaspoon ground Cloves
1/2 teaspoon Vanilla Extract.
1 tablespoon Sugar Substitute
Pinch of Salt
1 1/2 tablespoon Low Carb Flour  (Baking Mix or Almond Flour)
1 teaspoon Coconut Flour
1 tablespoon Vanilla Whey Protein Powder

For egg dip:
1 egg
1 tablespoon Cream
1 teaspoon Sugar Substitute
1 teaspoon Cinnamon
1/4 teaspoon Ground Cloves

1 tablespoon Butter
1 teaspoon Sugar-free Confectioner’s Sugar (optional)

In a microwaveable small bowl, prepare a magic muffin pumpkin muffin by mixing the egg and coconut oil together well until there are no white strings. Stir in the pumpkin, salt, sugar substitute, vanilla, cinnamon and cloves and mix well. Add the flours and vanilla whey powder and stir until mixed in well. Tap the bottom of the bowl to settle the mixture and release any air bubbles.

Microwave for one minute and let cool for about five minutes.

While the bread is cooling, mix one egg, cream, sugar substitute, cinnamon, and cloves in a bowl or shallow pan to make the dipping batter. Cut the muffin across the middle to make two evenly sized rounds. Put the bread in the pan and let it sit a couple of minutes to soak up the batter. Repeat on the other side.

Heat a non-stick skillet to medium heat and add 1 tablespoon of butter. Spread it around the pan as it melts. When the butter is slightly bubbly, put the soaked bread rounds into the pan and cook until they are browned on one side, about four to five minutes, then flip to cook the other side until browned. The cooking time varies with the temperature of the skillet, so watch them closely. If they are getting browned too quickly, lower the heat. You want the egg batter to cook all the way through.

Remove cooked rounds to your serving plate and sprinkle with sugar-free Confectioner’s Sugar. Serve with sugar-free maple syrup.

Makes one serving.

Nutrition information per serving:
Calories: 533.4 Fat: 43 g Net Carbs: 7.8 g Protein: 23.1 g