Recipes for Metabolism Miracle - Step 1

[kimpo101]

Flaxseed Flatbread:

Try this for sandwiches and snacks. One piece supplies less than 1g carbs!

Ingredients:
2 cups flaxseed meal
1 tbsp. baking powder
1 tsp. salt
1 to 2 tbsp. granular Splenda, or equivalent
5 eggs, beaten well
1/3 cup oil
1/2 cup water

Directions:

Preheat oven to 350 degrees.

Line 10 inch by 13 inch pan with parchment paper or silicone mat.

Whisk together dry ingredients.

Add remaining ingredients and blend well.

Rest batter for no longer than 2 to 3 minutes (morr and the mixture will thicken too much).

Pour into pan, spreading out from center to even out the mound that may form in middle of pan.

Because it tends to mound in the middle, you'll get a more even thickness if you spread it away from the center.

Bake 20 minutes, until bread springs back from touch or is nicely browned.

Cool and cut into slices.

Serves 8

[kimpo101]

Creamy garlic feta dressing & dip

This is my new "family compromise" dressing - both Ranch and Bleu Cheese lovers like this one, eliminating my need to keep two different homemade dressings in the refrigerator at all times. Try this one soon with salad, low-carb chips, sliced vegetables, etc. It’s sure to be a hit on any holiday appetizer tray!

Ingredients:
2 cups mayonnaise
1/2 cup buttermilk (the richer the better, and please use fresh not powdered!)
8 ounces finely crumbled feta cheese
4 teaspoons minced garlic (fresh or the jar variety)
2 tablespoons parsley (dried is fine, it's mostly for looks)
1 tablespoon white vinegar
1 tablespoon ground black pepper
1 tablespoon onion powder
1 cup grated Parmesan cheese (cheap stuff in a can is fine)

Directions:
Simply whisk all the ingredients together and let set for at least four hours (overnight is better) before using. Do NOT use a blender for this one! Pulverizing the feta will change the consistency and taste (not for the better), as well as shorten the shelf life.

Servings: 24

Per 2 Tablespoon serving: 181 calories; 17.9g total fat (4.8g saturated); 1.4g carbohydrates (0.1g fiber; 0.8g sugar); 3.2g protein


Source: Karen Rysavy, Truly Low Carb

[Barb F.]

Originally Posted by kimpo101

Creamy garlic feta dressing & dip

This is my new "family compromise" dressing - both Ranch and Bleu Cheese lovers like this one, eliminating my need to keep two different homemade dressings in the refrigerator at all times. Try this one soon with salad, low-carb chips, sliced vegetables, etc. It’s sure to be a hit on any holiday appetizer tray!

Ingredients:
2 cups mayonnaise
1/2 cup buttermilk (the richer the better, and please use fresh not powdered!)
8 ounces finely crumbled feta cheese
4 teaspoons minced garlic (fresh or the jar variety)
2 tablespoons parsley (dried is fine, it's mostly for looks)
1 tablespoon white vinegar
1 tablespoon ground black pepper
1 tablespoon onion powder
1 cup grated Parmesan cheese (cheap stuff in a can is fine)

Directions:
Simply whisk all the ingredients together and let set for at least four hours (overnight is better) before using. Do NOT use a blender for this one! Pulverizing the feta will change the consistency and taste (not for the better), as well as shorten the shelf life.

Servings: 24

Per 2 Tablespoon serving: 181 calories; 17.9g total fat (4.8g saturated); 1.4g carbohydrates (0.1g fiber; 0.8g sugar); 3.2g protein


Source: Karen Rysavy, Truly Low Carb

Kimpo, This sounds great! Thank you. What do you guess the shelf life for this is ?

[kimpo101]

Originally Posted by Barb F.

Kimpo, This sounds great! Thank you. What do you guess the shelf life for this is ?

Seven to ten days..Maybe?

[kimpo101]

I call this "focaccia" because it is baked in that style -- flat on a sheet pan, and then cut up into whatever sized pieces you want. It works for toast, sandwiches, and other bready uses. It is "rough" in texture like heavy whole grain breads. Since it isn't made with wheat, it doesn't have the same kind of grain as wheat breads, but the carb in flax is almost all fiber. Flax is very useful on a low carb diet, as well as being amazingly good for you.
Prep Time: 15 minutes
Cook Time: 20 minutes


Ingredients:
•2 cups flax seed meal
•1 Tablespoon baking powder
•1 teaspoon salt
•1-2 Tablespoons sweetening power from artificial sweetener
•5 beaten eggs
•1/2 cup water
•1/3 cup oil
Preparation:
Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well -- a whisk works well.

2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it's easy to spread.)

4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan (you can go all the way to the edge, but it will be thinner).

5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning even more than flax already is.

6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a spatula.
Nutritional Information: Each of 12 servings has less than a gram of effective carbohydrate (.7 grams to be exact) plus 5 grams fiber, 6 grams protein, and 185 calories.

Low Carb Recipes - Sugar Free and Compatible with South Beach, Atkins, Zone, Protein Power, Etc.

[PennPal]

1 cup natural peanut butter
1/4 cup soy sauce
1/4 cup white wine vinegar
1/4 cup lemon juice
6 cloves garlic, minced
1 tsp. red pepper flakes
2 tsp. ginger, finely chopped
2 1/2 lbs. chicken breast, boneless and skinless, cut into 1 1/2 " strips.

Prepare marinade 2 hours before ready to grill.

Mix the ingredients (except the chicken) in a blender until combined. If too thick, add up to a cup of water to thin. Marinate the chicken for approx. 2 hours. Place the chicken on the grill for 6-8 minutes.

I put the chicken on skewers to make it easy. I also used to save out some of the sauce before I marinated the chicken. I warmed it up to use as a dipping sauce.


I haven't had this in ages- we're in an apartment waiting for our house to be built, and we can't grill!! Am counting the days to make this again!!!

[MojoTom]

1 medium to large tomato
1 yellow onion
about 1/4 cup chopped, fresh cilantro
2-3 serrano chiles or jalapenos (I think serranos have a better flavor)
juice from 1 lime
lime zest
salt and pepper to taste

For salsa, combine all ingredients in a food processor and proceed to chop. Be careful not to process too much as it will get watery. For pico de gallo, rough chop all ingredients and mix together in a bowl. Serve with zucchini, squash, and or cucumber. I also like to use as a salad dressing or a steak sauce. It is very versatile.

[cindycinman]

PRESS-in-PAN PIE CRUST
(from the book: Six Ingredients or Less, Low-carb cooking)

1 cup almond flour
3 tsp. splenda
1 tbsp. butter, chilled
1 large egg yolk

1. preheat oven to 350. Place flour and splenda in a bowl. Cut in butter.

2. Add egg yolk and mix until smooth. Press into the bottom of a 9" pie pan.

3. Bake 8 to 10 minutes or until lightly browned.

Net Carb: 2 (free item)

[cindycinman]

TUSCAN KALE CHIPS

Ingredients:
12 large Tuscan kale leaves, rinsed, dried, cut lengthwise in half, center ribs and stems removed
1 tablespoon olive oil

Preparation:
Preheat oven to 250°F. Toss kale with oil in large bowl. Sprinkle with salt and pepper. Arrange leaves in single layer on 2 large baking sheets. Bake until crisp, about 30 minutes for flat leaves and up to 33 minutes for wrinkled leaves. Transfer leaves to rack to cool.

[Nell]

1. Add six ice cubes to the blender
2. Add a glass of ice water (about 8 oz)
3. Add a good size splash of half and half
4. Add 2 hefty tablespoons baking cocoa (no sugar)
5. Add sweetener (I use 2 packets truvia)

Blend on the high speed until all the ice is pulverized. You'll need a spoon and a straw to eat this.

Variation: May add a tablespoon of peanut butter or a tablespoon of no sugar coconut milk.

*This also works with vanilla whey protein powder. Adding the whey will make it a 5x5

[kitchenwitch]

CARB FREE SALMON CAKES
This morning I tried for a carb free salmon patty, and these turned out to be very good. The flax seed has a mild nutty flavor that blends well with the salmon.

Size of serving 1/4 of recipe Net carbs per serving 1/2 gram

* 1 16 oz can of salmon, de boned (free)
* 2 eggs ( free)
* 1 slice of 5 carb bread ( net carbs 6)
* 2 tablespoons of milled flax seed Total carbs 4 gram, fiber 4 gram, a negative net carbs)


Recipe has 2 carbs, and divided by 4 servings, 1/2 gram per serving so a freebie.

put canned salmon in a bowl, and remove any bones, Put bread into blender jar and pulse until it is fine crumbs. Mix all ingredients, stirring till well mixed. Divide into 4 equal parts, and make into an oval patty ( or divide into 8 parts and make smaller patty, and use 2 per serving) Fry in a Pam coated pan, till nicely brown, turn and brown second side.

Serve with 1 tablespoon of Heinz reduced sugar ketchup, one gram carbs per tablespoon, so also a freebie.

If you like more ketchup, you would count this ketchup as a 5x5.

[wisteria1956]

Meditteranean Chicken

4 chicken breasts (skinless works fine)
1 basket grape tomatoes
2 T capers
16 Kalamata olives, sliced longwise in 2
4 T olive oil
sea salt and pepper
feta cheese crumbles - optional

Preheat oven to 375
On stovetop (preferrably in oven safe skillet or paealla pan) heat olive oil and brown chicken breasts on both sides
Meantime, in a bowl, mix rinsed tomatoes, rinsed capers, olives and 2 T olive oil
Remove chicken from stovetop, pour tomato mixture on top
Sprinkle with sea salt and ground pepper
Bake for about 20 minutes or until tomatoes have begun to darken some and crinkle up some, releasing juices, and chicken is cooked through

Serve with crumbled feta cheese on top for a real Meditteraen treat

This is wonderful with the mashed cauliflower I posted on the thread.

[fishinthepot]

1/2 lb bacon cooked and crumbled or 1/4 c Bacon Bits
2 cups broccoli- peel and cut stems, seperate flowers
1/4 cup red onion chopped
1/2 cup sunflower seeds
1/4 cup chopped oil-packed sun-dried tomatoes(taking place of raisins in orig recipe)

Dressing
1/2 cup mayonaise
3 TB Splenda
2 TB raspberry vinegar

Mix dressing and pour over vegies. Coat well. Refrigerate for several hours to allow flavors to meld.

[fishinthepot]

I made this whole recipe, but unless you are planning to have lots of people help you eat this, I would recommend cutting the recipe in half. I found that this cheesecake was MUCH better the more it aged...very little Splenda after- taste by the third day.

24 oz cream cheese
1 cup ricotta
1/2 cup sour cream
1 1/2-2 cups Splenda
1/3 cup cream
1TB vanilla
1TB lemon juice
2 eggs
3 egg yolks
(I just used 4 whole eggs)

Crust:
1 cup chopped or crushed nuts
2 TB Melted butter
2 TB splenda

Preheat oven to 400 degrees. Place a pan filled with several inches of water in the oven,too.

Mix crust ingredients together and press in bottom of pan. Whip all of filling together and pour over crust. Put in oven, but not in pan of water.
Bake for 15 mins at 400 and then reduce to 275. Continue baking for about 1 1/2 hours. When done, leave in oven with door part way open for 30 mins. Then close door for 2 hrs. Remove.
Refrigerate when cool.

Variations: I added 1/2 cup peanut butter and made the crust with peanuts. I didn't add the lemon juice to this.

[bonniebee]

Peanut Butter Pie

12 oz natural peanut butter
4 oz cream cheese softened
1 cup whipped cream
1 cup (I did 3/4 cup) Splenda
a little vanilla

Whip this mixture until fluffy. Put into pie crust and put in the fridge overnight.

I'm doing this from memory because my recipe is at home. I think you can put in between 4 and 8 oz cream cheese.

Enjoy!

[kitchenwitch]

PEANUT BUTTER PUDDING!!

1 serving, a use freely food.

* 1/4 cup small curd cottage cheese( cause that is all I had left in the container)
* 1/4 cup ricotta ( finished off that container also)
* 1 heaping tablespoon of natural peanut butter
* 1/2 teaspoon vanilla
* 2 teaspoons of Splenda

Put the cheeses and peanut butter in the blender or food processor and give it a whirl ( optional: if you do not object to the texture of ingredients you do not have to do this)

Put into serving bowl, add the vanilla and Splenda. chill and enjoy!

I think this would work with any combination of ricotta and Cottage cheese, or either of them by itself. It could also be doubled to make one for your spouse, or one for tomorrow.

[kitchenwitch]

Hubby who is NOT on MM plan just came in and had a taste of the peanut butter pudding. His eyes rolled back in his head and he said, OH YEAH!

[kgrizzell]

Cheesecake Pancakes

2 eggs - divide yolks and whites (keep both)
4 oz low fat cream cheese
1 tbsp flax seed meal
splenda to taste (I use 3 packets for a double batch)
1/2 tsp cinnamon

In separate bowl use whisk on beater, or by hand to beat egg white till they form stiff peaks. Put pan on burner to heat up on a med-low setting. (I use 4 on mine)
In another bowl softer cream cheese and then add egg yolks, cinnamon, flax seed meal and slenda. Mix till well blended.
Slowly fold in egg white fluff with a fork till mixed.
Cook pancakes for about 3-4 minutes each side - do not heat up stove to cook faster or they will burn and center of pancake will not be done properly.

This has about 2.5 grams of carbs for 3 four inch pancakes

I top them with sugar free syrup or Walden Farms blueberry jelly

[Barb F.]

I got this from Linda Sue's site. With fall coming on, this sounds perfect.

8 ozs. reduced fat cream cheese
5 eggs
1/2 c granular Splenda or about 12 drops liquid Splenda (Sweetzfree)
15 oz. can pumpkin (not pumpkin pie filling)
1 1/2 t pumpkin pie spice
1 t cinnamon

Beat softened cream cheese until smooth. Add remaining ingredients and beat well. Pour into 6x8" greased glass baking dish. Bake at 350 about 40 minutes or until center feels firm and knife inserted in the center comes out relatively clean. Cool, then chill before serving. Top with a dallop of whipped cream.

Serves 6
With granular Splenda 6 net carbs
With liquid Splenda 4 net carbs

[kitchenwitch]

Bacon Parmesan Salad Dressing "Count as no Carb" , suitable for all steps.

1 cup of lite or low fat mayonnaise, I used Hellmans
1/2 cup grated Parmesan, the kind you shake on. I used Aldi's store brand
1/2 cup water
2 teaspoons balsamic vinegar, or to taste
1/4 tsp garlic powder
2 teaspoons Liquid Smoke (I find this with the steak and BBQ sauces, Colgin brand, Mesquite flavor is what i used, but hickory would be good)
1 1/2 packages Splenda, or equivalent of the bulk packaged kind

Measure mayonnaise and the Parmesan into a deep sided bowl, and gradually whisk in the water, then add the ingredients whisking after each addition. this will be a creamy dressing, also suitable for a dip. Store covered in refrigerator.

I put this together out of stuff on hand when I did not want to go to grocery for salad dressing for my veggie salad for the picnic. It is something I can have, but it does not taste like a diet dressing. Hubby said this is GOOD! It really tastes as if it has bacon in it!
__________________

[kater422]

Prep Time: 3 minutes
Ingredients:

* 1/4 C flax seed meal
* 1/2 C boiling water
* 2 T peanut butter
* 1/4 t cinnamon

Preparation:
Note that a half recipe would be 2 T flax meal, 1/4 C water, and 1 T peanut butter.

1) Pour boiling water over flax seed meal and stir well.

2) Stir in peanut butter and cinnamon.

3) Let thicken for 1 to 2 minutes. Eat.

Nutritional Analysis: Each recipe has 5 grams of effective carbohydrate plus 10 grams of fiber, 14 grams protein, 29 grams fat, and 351 calories.

[tutu1995]

White Pizza

ingredients:

1 5x5 L/C Wrap
ricotta cheese (enough to cover wrap)
shredded Italian cheese blend
italian spices
garlic powder
turkey peporoni

preheat oven 350
spay cookie sheet
place items on wrap in the order they are listed
b
Bake for about 10 minutes (cheese should be melted)
eat and enjoy!

[tutu1995]

In blender, process 1/2 cup part-skim ricotta cheese, 1 tablespoon natural peanut butter, 1/2 teaspoon vanilla extract and 1 packet splenda blend until smooth; chill and serve

[Diane W.]

From "500 Low-Carb Recipes" by Dana Carpender:

"This bread has a firm, fine texture and a great flavor.

1 Cup water
1/4 oat bran
2 Tblsp. psyllium husks
3/4 vital wheat gluten
1/2 C. vanilla-flavored whey protein powder
1/3 rice protein powder
1 tsp. salt
1 tblsp. Splenda
2 tsp. yeast

Put the ingredients in bread machine in the order given, and run the machine. Remove th loaf from the machine and bread case promptly to cool.
Yield: About 10 slices, each with 5 grams of carbs and 1 gram of fiber for a total of 4 net carbs and 24 grams of protein."

[kgrizzell]

Found this recipe for muffins and used it to make blueberry muffins. They were great and the kids had no clue they weren't regular muffins.

Low Carb Muffins 1.5 grams of carbs per serving (dont' forget to account for added fruit carbs if you add blueberries or such)

•2 cups almond flour (almond meal)
•2 teaspoons baking powder
•1/4 teaspoon salt
•1/2 cup (1 stick) butter, melted
•4 eggs
•1/3 cup water
•Sweetener to taste -- a little less than 1/2 cup usually works well - I used Splenda
Preparation:
1) Preheat oven to 350 F.

2) Butter a muffin tin. You can really do it with any size, but I'm basing the recipe on a 12-muffin tin.

3) Mix dry ingredients together well.

4) Add wet ingredients and mix thoroughly

5) Put in muffin tins (about 1/2 to 2/3 full) and bake for about 23 minutes.

Variations: Add 1 cup fresh or frozen blueberries for blueberry muffins. For apricot muffins, take a teaspoon of sugar-free apricot jam on each muffin and push it in slightly (it will sink more during baking).

Nutritional Information: Each of 12 muffins has 1.5 grams effective carbohydrate plus 2 grams fiber, 6 grams protein, and 185 calories

[Diane W.]

1 oz. unsweetened chocolate, chopped (like Baker's)
1/2 Cup sugar substitue (like Splenda)
2 Tbsp. heavy cream or butter

Place chocolate in heatproof bowl and melt over saucepan of simmering water.
Whisk in the sugar substitute, then thin with the cream or butter.
Whisk to blend thoroughly.
Remove from the heat, spread on a plate covered with waxed paper, and freeze for about 15 minutes.
Break into small chunks after chilling to use in your favorite recipes.

from George Stella's Livin' Low Carb

[Weighhope]

Crockpot Rotisserie Chicken

--------------------------------------------------------------------------------

I made this recipe and it taste like our deli rotisserie chickens. The left overs were good in the wraps last night.

Crock-Pot Rotisserie Chicken
This calls for a whole chicken; but, I used chicken breasts and it was delicious.

Roll aluminum foil into balls and place in the bottom of the crockpot; enough to hold chicken from the bottom of the crock.

1 whole chicken (4-5) lbs.
1 tsp salt (if you like as salty as the ones in the store, add another tsp.)
1 tsp paprika
1 tsp onion powder
1/2 tsp dried thyme
1 tsp Italian seasoning
1/2 tsp cayenne pepper
1/2 tsp black pepper
pinch of chili pepper (optional) I used it.
4 garlic cloves (optional)
1 yellow onion (optional)

Skin the chicken, set aside. In a small bowl, mix all the dried spices. Rub the spice mixture all over the bird, inside and out. Plop the bird breast-side down into the crockpot. If using the garlic, put it along with a quartered onion insde the bird.

DO NOT ADD WATER - this will make all the juices needed.

Cover and cook on high 4-5 hours; or, on low for 8 hrs...until desired tenderness. The longer you cook it, the more tender the meat.

[Weighhope]

I am not sure it qualifies for a recipe; but, below are the items I tossed in..you could add/omit things you like/dislike:

Vegatable Soup
1 - Kitchen Basics Unsalted Chicken Stock (32 oz)
1 can diced tomatoes; no salt
1 can green beans
1/2 head of cabbbage, chopped
1 green pepper, chopped
1 large onion, diced
1 tsp. minced garlic (prepared/minced in jar)
3 stalks of celery, diced

Seasonings to taste: (I am trying to omit salt)
Mrs. Dash - Table Blend
Italian Seasoning
Basil and Tomato Seasoning

Cook in large pot on stove top until veggies are tender.

It was nice and hot, and a bit of spice to it...which is what I want on chilly days :-)

[SunneeCynnee]

Originally Posted by bonniebee

Peanut Butter Pie

12 oz natural peanut butter
4 oz cream cheese softened
1 cup whipped cream
1 cup (I did 3/4 cup) Splenda
a little vanilla

Whip this mixture until fluffy. Put into pie crust and put in the fridge overnight.

I'm doing this from memory because my recipe is at home. I think you can put in between 4 and 8 oz cream cheese. Enjoy!

I want to commend you on this recipe - OMGG it was so good and totally legal for MM! We picked up some dark chocolate squares, froze the pie pre sliced and melted 1 square for each piece as we indulged and spread it on top of the pie...just like a frozen Reeses!

Thanks again!!!

Sunnee

[Seabreezes]

Ratatoulle -

1 eggplant
1 package frozen peppers (use fresh - red, green, yellow if you are on the mainland!!) I use a lot of frozen veggies in Hawaii
10 mushrooms sliced
2 zucchini
1 onion chopped
garlic I used a big scooped out of a jar of crushed -(to taste)
one cup of crushed canned tomatoes
1 Tablespoon Italian seasoning - or to taste
salt and pepper

If you like your tomato a bit sweeter add a packet of Splenda

Can easily double the recipe

Put in crockpot and let simmer for the day