1001 Low-Carb Recipes: Hundreds of Delicious Recipes From Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back (29 page)

1 egg

¼ cup (60 ml) oil

Preheat a waffle iron.

In a mixing bowl, stir together the mix and Splenda.

In a separate bowl, stir together the half-and-half, egg, and oil and pour the mixture into the dry ingredients. Stir only until everything is wet, and there are no big lumps of dry mix.

Bake in the waffle iron according to the machine’s directions. Serve with butter and sugar-free syrup, cinnamon and Splenda, sugar-free jam or jelly, or another low-carb topping of your choice.

Yield:
In my waffle iron, this makes 6 servings.

Each with 5 grams of carbohydrates, a trace of fiber, and 6 grams of protein. Analysis does not include toppings.

½ cup (50 g) raw wheat germ

1 cup (80 g) soy powder

½ cup (65 g) vanilla whey protein powder

½ teaspoon salt

1 tablespoon (6 g) Splenda

½ cup (60 g) sesame seeds

3 eggs

¾ cup (180 ml) heavy cream

½ cup (120 ml) water

4 to 6 tablespoons (60 to 90 ml) oil or melted butter

Preheat a waffle iron.

Combine the wheat germ, soy powder, whey protein powder, salt, Splenda, and sesame seeds in a large bowl.

Separate the eggs, reserving the yolks. Whip the whites until they’re stiff and set aside.

Whisk the cream, water, and oil together with the egg yolks and pour them into the dry ingredients. Mix well and gently fold in the egg whites.

Use a cup to pour the batter onto your waffle iron and bake until waffles are golden brown and crispy. Serve with butter and sugar-free syrup, sugar-free jam or jelly, cinnamon and Splenda, or—my favorite—thawed, frozen strawberries and whipped cream.

Yield:
This depends on the size of your waffle iron; mine makes rectangular waffles, and I get about 10 servings.

Each with 8 grams of carbohydrates and 2 grams of fiber, for a total of 6 grams of usable carbs and 10 grams of protein. Analysis does not include toppings.

Really make Sunday breakfast something special! Double or triple this recipe, and you’ll have extra waffles to freeze and reheat on busy mornings. Tip—they’ll be a lot crispier and tastier if you reheat them in the toaster than if you microwave them.

1 cup (125 g) almond meal

1 cup (120 g) vanilla whey protein powder

½ teaspoon salt

¼ cup (6 g) Splenda

1 tablespoon (14 g) baking powder

2 teaspoons ground ginger

1½ cups (360 ml) Carb Countdown dairy beverage or ¾ cup (180 ml) heavy cream and ¾ cup (180 ml) water

2 eggs

4 tablespoons (60 g) butter, melted

Preheat waffle iron.

Combine almond meal, protein powder, salt, Splenda, baking powder, and ginger. In a glass measuring cup, whisk together the Carb Countdown or cream and water and the eggs and then stir the butter into them. Pour this into the dry ingredients with a few quick strokes.

Ladle the batter into the waffle iron and bake until done—my waffle iron has a light that goes out when the waffle is ready, but follow the instructions for your unit.

Serve with whipped cream.

Yield:
6 servings

Each with 35 g protein; 9 g carbohydrate; 3 g dietary fiber, 6 g usable carbs. Analysis does not include whipped cream.

You have to separate eggs and all, but these waffles are worth it!

½ cup (60 g) almond meal

cup (40 g) vanilla whey protein powder

¼ cup (30 g) oat flour

½ teaspoon baking powder

1 tablespoon (1.5 g) Splenda

¼ teaspoon baking soda

¾ cup (180 ml) buttermilk

¼ cup (60 ml) Carb Countdown dairy beverage or half-and-half

6 tablespoons (90 ml) canola oil

1 egg

In one mixing bowl, combine the almond meal, protein powder, oat flour, baking powder, Splenda, and baking soda. Stir the dry ingredients together.

Measure the buttermilk and Carb Countdown dairy beverage into a glass measuring cup. Add the canola oil.

Now’s the time to plug in your waffle iron and get it heating; you want it to be ready as soon as your batter is!

Separate that egg, making sure you don’t get even a tiny speck of yolk in the white. Add the yolk to the liquid ingredients. Put the white in a small, deep bowl and beat until stiff. Set aside.

Whisk all the liquid ingredients together and pour them into the dry ingredients. Mix everything quickly with a few quick strokes of your whisk. Mix only enough to be sure all the dry ingredients are moistened.

Add about
of the beaten egg white to the batter and fold in gently using a rubber scraper. Then fold in the rest of the egg white.

Bake immediately according to the directions that come with your waffle iron.

Serve with butter and sugar-free pancake syrup, cinnamon and Splenda, or low-sugar preserves.

Yield:
How many waffles you get will depend on the size of your waffle iron; I got 6.

Each with 15 g protein; 9 g carbohydrate; 2 g dietary fiber, 7 g usable carbs. Analysis does not include toppings.

These muffins are tender, moist, sweet, and perfumed with cinnamon. And using the GO-Diet’s figure of 4 grams of carbohydrates per cup of buttermilk, these are a bad deal, carbohydrates-wise.

cup wheat bran

¾ cup plus

2 tablespoons (105 g) vanilla whey protein powder

2 tablespoons (13 g) vital wheat gluten

¼ teaspoon salt

1 teaspoon baking soda

¼ cup (6 g) Splenda

½ teaspoon cinnamon

½ cup (60 g) chopped walnuts or pecans (optional)

1 cup (240 ml) buttermilk

1 egg

3 tablespoons (45 ml) oil

1 tablespoon (15 ml) blackstrap molasses

Preheat the oven to 350°F (180°C, or gas mark 4).

In a mixing bowl, combine the wheat bran, protein powder, wheat gluten, salt, baking soda, Splenda, cinnamon, and nuts and stir until well combined.

In a measuring cup, stir together the buttermilk, egg, oil, and molasses.

Spray 10 cups of a muffin tin well with nonstick cooking spray.

Give the wet ingredients one last stir and pour them into the dry ingredients. With a spoon, stir just long enough to moisten all the dry ingredients. Do not over-mix! The batter should look rough, and a few lumps are fine.

Spoon the batter into the prepared muffin cups, dividing the mixture evenly (the muffin cups should be about 2/3 full).

Bake for 20 to 25 minutes and then turn the muffins out of the muffin cups onto a wire rack to cool.

Yield:
10 muffins

Each with 13.5 carbohydrates and 6 grams of fiber, for a total of 7.5 grams of usable carbs and 9 grams of protein.

1 cup (125 g) almond meal

1 cup (130 g) vanilla whey protein powder

1½ teaspoons baking powder

½ teaspoon salt

cup (8 g) Splenda

1 teaspoon baking soda

2 tablespoons (18 g) poppy seeds

1 cup (230 g) sour cream

2 eggs

2 tablespoons (30 ml) water

2 teaspoons lemon extract

Grated rind of 1 lemon

Preheat the oven to 400°F (200°C, or gas mark 6).

In a mixing bowl, combine the almond meal, protein powder, baking powder, salt, Splenda, baking soda, and poppy seeds and stir until well combined.

In a separate bowl, combine the sour cream, eggs, water, lemon extract, and lemon rind and whisk together well.

When your oven is up to temperature, spray 16 muffin cups well with nonstick cooking spray. (You can use paper liners, if you prefer.)

Pour the sour cream mixture into the dry ingredients and stir together with just a few strokes—just enough to make the mixture evenly moist. Do not over-mix.