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Keto-friendly muffins

6 Jul

mg_0831

These muffins are basically protein and fat, which is great for the keto diet. I have never made them before and just about to start on the first batch. I will update once I try them.

Update: these are delicious. They remind me of macaroons a bit. I would use a tiny bit more Splenda if we weren’t as strict about our diet as we are. For maintenance, I am sure that would be fine. We’ve been having one of these a day for breakfast for the last couple of days and they hold us up until lunch decently enough.

Ingredients:

  • 2 cups almond flour
  • 1+1/2 cup coconut flakes + as much as you like to sprinkle on top
  • 2 eggs
  • ½ cup cream or better yer ½ cup coconut milk
  • 1 teaspoon baking powder
  • 0.5 teaspoon baking soda
  • 0.5 teaspoon salt
  • Smallest amount of vanilla extract
  • 1 tablespoon vegetable oil
  • 7- 9 packets of Splenda
  • 2 tablespoon of sparkling water
  • Walnuts – optional

Directions:

As always with mix the drys and the wets(except the sparkling water) separately, then add the drys into the wets, make a smooth mixture. When you have a rather dry dough-like mixture then add the sparkling water and bring the mix to a more runny texture. If you like you can add some crushed walnuts too.

Pour the muffin mixture into cupcake cups. Add as much as you like into the cups, as we do not use normal flour here, the baking powder won’t make the chunky almond flour rise too much.

Before putting in the oven, sprinkle some coconut shavings on the muffins. They will get crunchy on top and add a different texture into the muffins.

Bake at a pre-heated oven at 350F for 10 – 15 minutes. Varrying from oven to oven, check at 10 minutes, poke the muffins with a tooth pick and if it comes out dry you are good to go, if there is still. Some wetness or you want to bake them more to make the tops  darker color,  bake for another 5 minutes.

These muffins are very fulfilling and they are so good at tea time or any time you want some low carb snack/dessert.

Original recipe here

Nutritional information:

1 serving (1 muffin – based on the dough being spread between 12 muffins)

195 calories

Fat: 18 g

Carb: 2 g

Prot: 5 g

 

Homemade Energy Bars

3 Apr

10513280_719988091487_4386063283384814582_nThese bars are about 100 calories each! Recipe: pecans (or any other kind of nut you prefer) 1/2 cup, dates 1/2 cup, raisins 1/2 cup, 1 tbsp of chocolate and peanut butter chips. Load everything except chocolate/peanut butter chips into a food processor and chop as fine as you can get them. Poor everything out on a large piece of cling wrap, put the choc/peanut butter chips on top and wrap the whole thing around. Press it down so it makes a nice, neat square and not very thick. Put in the freezer for about 20 mins. Take out and cut into 8 pieces.

Kielbasa, Pepper, Onion and Sweet Potato Hash

27 Mar

hashThis is one of my favorite recipes. It is healthy, delicious and very simple.

Ingredients

  • 1 (14 ounce) package turkey kielbasa, cut into 1/4 inch rounds
  • 2 peppers, diced
  • 1 onion, diced
  • 3 small or 2 large sweet potatoes/yams, peeled and diced
  • olive oil
  • salt and pepper

Instructions

  1. In a heavy bottomed skillet (I like to use my cast iron), heat 2 tbsp of olive oil over medium-high heat.  Add the sweet potatoes to the skillet and season with salt and pepper. Fry until brown and cooked through, around 8-10 minutes, stirring a few times to ensure even browning.
  2. In a separate skillet, brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil over medium high heat.  Remove the kielbasa from the pan and set aside.  Add the peppers and onions to the skillet and season with a pinch of salt and pepper.  Cook for 5 minutes, or until softened, stirring occasionally.
  3. Add the cooked sweet potatoes and kielbasa to the skillet with the onions and peppers and mix everything together.  Serve nice and hot!

Baking trick

22 Feb

When you need softened butter – grate the butter while it is still hard, then mix with other ingredients as normal. It will soften quickly and perfectly and give an even dispersal of butter throughout the dough.

Tip found here

Buckwheat breakfast

20 Dec

I got pretty sick the other day with a nasty cold that’s been keeping me pretty much bed-ridden for a few days now. Since my body became pretty weak, my digestive system did as well. My usual breakfast would be either oatmeal or eggs, but since I got sick, I just couldn’t stomach them anymore (eggs especially, and I think I just got tired of oatmeal). Yesterday I remembered that in my childhood, my great grand mother used to make me buckwheat with some sugar and milk and that I used to actually like it. It wasn’t my most favorite thing in the world, but it was definitely not bad. So yesterday, for the first time in probably over 20 years I made it again, and I have to say, it is really pretty good! I know it may sound weird to make buckwheat sweet, but I swear, it is a great alternative for oatmeal, and especially for cereal (forget that processed, sugar-covered junk). You could even make it with honey instead of sugar (I just ran out of my honey, so sugar was all I had) to make it even healthier. Oh, and you can eat it hot or cold! This is what I did:

1. Prepare buckwheat according to packaging instructions (with water).

2. Once ready, serve with a little milk and sugar/honey to taste.

That’s it! Store the rest of your buckwheat in a container for the next morning!

Absolutely Amazing, Yet Healthy Blueberry Muffins

4 Dec

I found this recipe few days ago and now wondering why I never tried this before. I made some changes to the recipe as I am trying to avoid processed foods as much as possible – this includes low-fat products as well as any other oils except for olive oil or coconut oil. This book is wonderful if you are looking for some information on healthy food, vs. processed food.  One of the things the author says is that we have cravings and food addiction in part because our bodies are starving. Whether we are on a diet or eat junk, our bodies are not getting the nutrients we need, hence the cravings and binges. So, I swore off all the low-fat, processed garbage I used to eat. I now use real butter, organic milk and eggs, at the very least, in all my food.

  • 1 1/2 cups quick oatmeal
  • 1 cup whole organic milk
  • 1/2 cup brown sugar, packed
  • 2 tbsp agave (or sugar, honey – I used honey)
  • 1/2 cup unsweetened applesauce
  • 2 eggs
  • 1 tbsp olive or coconut oil
  • 1 tsp vanilla extract
  • 1/2 cup whole wheat flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup fresh blueberries

Preheat oven to 400°. Line a muffin tin with liners and lightly spray with oil (I did not spray them with any oil at all and the muffins came out just fine, you just have to wait for them to cool down before trying to peel the liners, so the muffins don’t stick).

Place oats in a food processor or chopper and pulse a few times. Soak oats in milk for about 30 minutes.  

In a medium bowl combine brown sugar, agave, apple sauce, vanilla, eggs, oil and mix well.

In a third bowl combine whole wheat flour, salt, baking powder, baking soda and whisk to combine.

Combine oats and milk with sugar, applesauce mixture and mix well. Slowly add in the dry ingredients and mix until just incorporated. Fold in blueberries.

Spoon into the muffin tin and bake for 22-24 minutes. Enjoy!!

The original recipe is here

EDIT: last night I decided to make these muffins. I had everything, except the apple sauce, so I used a pureed banana. It worked great! I am also thinking about trying out using pumpkin puree instead of apple sauce.

 

Servings: 12 • Serving Size: 1 muffin • Old Points: 2 pts • Points+: 4 pts
Calories: 127 • Fat: 2.3 g • Protein: 2.8 g • Carb: 28.4 g • Fiber: 2.2 g • Sugar: 17.3 g
Sodium: 222.7 mg

Old Fashioned Pancakes

24 Aug

Woke up today and had a craving for pancakes. Sometimes just gotta have them.

  • 1 1/2 cups all-purpose flour
  • 3 1/2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 tablespoon white sugar
  • 1 1/4 cups milk
  • 1 egg
  • 3 tbsps oil

Directions

  1. In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and oil; mix until smooth.
  2. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Original recipe here

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