The recipes below are from a Flax seed/meal blog posted by Jenn Young on the site with links to some awesome options for breads and muffins and such on P3:
She modified a few of them to reflect stevia as the sweetener of choice but apologizes if missed anything.
Got them from http://lowcarbdiets.about.com/od/recipes/u/lowcarbrecipes.htm#s6
Please keep in mind that these are for P3a and in some cases P3b (pumpkin). If you are unsure about any of the ingredients listed and if they are safe for P3a or P3b, please consult the Food guide that is available in the downloadable documents on the KetoMist site.
Focaccia -Style Flax Bread
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients:
* 2 cups flax seed meal
* 1 Tablespoon baking powder
* 1 teaspoon salt
* 1/2 teaspoon stevia
* 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.
3. Let batter set for 2 to 3 minutes to thicken up some.
4. Pour batter onto pan. Spread it away from the center somewhat, an inch or two from the sides of the pan.
5. Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning.
6. Cool and cut into 12 slices.
Additional suggestions:
Add some crushed up almonds to the batter for some crunch remove the stevia and add garlic, and spices like rosemary for a savory version.
Nutritional Information: Makes 12 servings with .7 grams carbohydrates, 5 grams fiber, 6 grams protein, and 185 calories.
Flax Meal Pizza Crust
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients:
* 1 and 1/2 C flax seed meal
* 2 teaspoons baking powder
* 1 teaspoon salt
* 1 teaspoon oregano
* 1/2 teaspoon stevia
* 3 Tablespoons of oil
* 3 eggs
* 1/2 C water
Preparation:
Preheat oven to 425 F.
1. Mix dry ingredients together.
2. Add wet ingredients, and mix very well.
3. Let sit for about 5 minutes to thicken.
4. Spread on pan (I put it on a silicon mat or greased parchment paper).
5. Bake for 15-18 minutes until cooked through, then add toppings and cook until they are done.
Nutritional Analysis: Whole crust has 7 grams carbohydrate, 52 grams fiber, 47 grams protein, 130 grams healthy fat, and 1525 calories.
Garlic Parmesan Flax Seed Crackers
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
* 1 cup flax seed meal
* 1/3 cup Parmesan cheese, grated
* 1 and 1/2 teaspoon garlic powder
* 1/2 teaspoon salt
* 1/2 cup water
Preparation:
Heat oven to 400 F.
1. Mix all ingredients together.
2. Spoon onto sheet pan which is covered with a silicone mat or greased parchment paper.
3. Cover the mixture with a piece of parchment or waxed paper. Even out the mixture to about 1/8 inch using a ruler or rolling pin. Do not to let it be too thin around the edges or that part will overcook before the center firms up.
4. Bake until the center is no longer soft, about 15-18 minutes. If it starts to get more than a little brown around the edges, remove from oven. Let cool completely - it will continue to crisp up.
5. Break into pieces.
The whole recipe is 6 grams of effective carbohydrate plus 35 grams of fiber.
Miracle Brownies
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Ingredients:
* 1/4 lb butter (1 stick)
* 1 Tbsp vanilla
* 4 eggs (room temp is best)
* 1/2 cup cocoa
* 1 tsp salt
* 4 oz unsweetened chocolate, melted
* 2 cups flax seed meal
* 1 Tbsp baking powder
* 1/3 cup cream
* 2/3 cup water
* artificial sweetener equal to 1 cup of sugar
* 1 cup walnuts (optional)
Preparation:
Preheat oven to 350 F and grease a 9X13 pan.
1. Cream the butter until fluffy.
2. Add the vanilla and beat the eggs into the mixture, one at a time.
3. Add salt and cocoa, beat well.
4. Add chocolate, beat until fluffy.
5. Add the rest of the ingredients and mix well to combine.
6. Pour into a pan and bake for 35 to 40 minutes until top springs back or toothpick comes out clean.
7. Cool, then cut into 32 squares. Let cool. (They are even better the next day.)
Nutritional Analysis: Each of 32 brownies has 1 gram carbohydrate, 3 grams of fiber, 3 grams of protein, 10 grams of fat, and 107 calories.
Apple Flax Muffins
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients:
* 1 and 1/4 cup flax seed meal
* 2 teaspoons baking powder
* 1 Tablespoon cinnamon
* 1 teaspoon nutmeg
* 1/2 teaspoon salt
* Artificial sweetener equal to 3/4 cup sugar (1/2 cup can be flavored sugar-free syrup)
* 4 large eggs, beaten
* 1/4 cup oil
* 1/2 cup liquid (flavored syrup or water)
* 1 Tablespoon vanilla
* 1 medium apple, chopped fairly finely
* 1/2 cup chopped pecans (optional)
Preparation:
Preheat oven to 350 F. Grease a 12-muffin tin very well.
1. Mix the dry ingredients together, then add the rest of them.
2. Let batter stand 10 minutes, then put into the muffin pan and bake for about 18 minutes until toothpick comes out clean and muffins just barely start to pull away from the sides of the tin.
Nutritional Information: Each muffin contains 2 grams carbohydrates and 5 grams fiber.
Cinnamon Cranberry Flax Muffins
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Ingredients:
* 1 cup whole fresh cranberries
* 1 1/4 cup flax seed meal
* 1 teaspoon baking powder
* 3 tablespoons cinnamon
* 1 teaspoon nutmeg
* 1/2 teaspoon salt
* 4 large eggs, beaten
* 1/4 cup olive oil
* 1/2 cup sugar-free syrup or 1/2 C sugar equivalent (if powdered, dissolve in 1/2 cup water)
* 1 tablespoon vanilla
* 2 tablespoons grated orange peel
* 3/4 cup chopped walnuts or pecans (optional for topping)
Preparation:
Preheat oven to 350 F. Liberally butter muffin tins. Makes anywhere from 12 to 24 muffins. Do not use paper muffin liners - they will stick.
1. Pour boiling water over cranberries. Let sit for 5 minutes and pour off water.
2. Mix dry ingredients and wet ingredients (minus the cranberries) separately, then mix them together.
3. Let mixture stand for 10 minutes to thicken.
4. Fold in cranberries.
5. Fill each muffin cup about half way, and sprinkle with nuts.
6. Bake about 15 minutes or until a toothpick inserted in the center comes out clean.
Keep up to a week in the refrigerator or 3 months in the freezer.
For 12 muffins: each muffin has 2 grams carbohydrate, 6 grams fiber and 6 grams protein.
Low-Carb Doughnut Muffins
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Ingredients:
* 1 cup flax meal
* 1 cup almond meal
* 1 T baking powder
* 1/4 t salt
* 1 and 1/4 t nutmeg
* 1 t cinnamon
* Artificial sweetener - 1 cup equivalent
* 1/2 cup (I stick) butter, melted
* 4 eggs, beaten
* 1/2 cup plus 2 T water
* Topping:
* 1/2 cup equivalent powdered artificial sweetener
* 2 t cinnamon
* 2 T melted butter
Preparation:
Makes 12 regular-size muffins
1. Preheat oven to 350 degrees F; butter muffin pans.
2. Mix dry ingredients well (exclude those used for topping).
3. Add beaten eggs, melted butter, water, and sweetener to the dry mixture. Mix well.
4. Fill muffin cups a bit more than half way with the mixture.
5. Bake for about 20 minutes, until tops are golden brown.
6. Allow muffins to cool in pan for a few minutes, then remove.
7. Mix the cinnamon and powdered sweetener for the topping in a clean bowl.
Flax Meal Peanut Butter Hot Cereal
Prep Time: 3 minutes
Total 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.
Hot Pumpkin Cereal
Prep Time: 10 minutes
Total Time: 10 minutes
Ingredients:
* 1/2 C ricotta cheese
* 1 egg
* 1/4 C pumpkin puree
* Pinch salt
* Sweetener and flavorings to taste
* 2 T flax seed meal
Preparation:
This cooks on the stove. I usually find it goes fastest in a non-stick skillet.
1. Mix up the ricotta with water to thin it out
2. Add an egg and beat well with a whisk.
3. Add the pumpkin and salt.
4. Sweeten to taste and add cinnamon and nutmeg.
5. Stir while heating on medium heat. When it goes "grainy", that's the egg cooking.
6. Stir in the flax seed meal at this point.
Possible additions: peanut butter, butter, or nuts.
Satisfying Breakfast Shake
Ingredients:
* 1 cup coffee, cold (can use instant coffee and water to taste)
* 1 scoop low carb protein powder, vanilla or chocolate
* 1/2 cup coconut milk
* 2 Tablespoons Flax Seed Meal
* Sweetener to taste (stevia)
* 3-4 ice cubes
Preparation:
Blend it all up together.
Nutritional Information: Each serving has 5.5 grams carbohydrates, 5 grams fiber, 23 grams protein, and 403 calories.
Berry Protein Shake
Ingredients:
* 1/2 cup coconut milk
* 1 scoop low carb protein powder, vanilla or plain
* 1/3 cup frozen berries
* 2 Tablespoons Flax Seed Meal
* 1/2 - 1 cup water (less if you want it thicker)
* Sweetener to taste (stevia)
Preparation:
Put everything in the blender and whiz it together.
Nutritional Information: Each serving has 11 grams carbohydrates, 6 grams fiber, 24 grams protein, and 429 calories.
Easy Flax Breakfast Pudding
Ingredients:
* 1/4 cup flax seed meal
* 1/4 cup water (some of the liquid can be sugar-free syrup, if desired)
* 1 egg
* Sugar substitute to taste
* Mixins as desired (see below)
Preparation:
1. Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds.
2. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want.
3. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.
Possible Additions:
* Fresh or frozen berries or other fruit
* Unsweetened coconut
* Peanut butter or other nut butters
* Small cubes of cream cheese
* Sugar-free maple or other syrup
* Sugar-free jam or preserves
* Chopped nuts
Nutritional Information: Each serving has 1 gram carbohydrates, 9 grams fiber, 12 grams protein, and 243 calories.
by Jenn Young
© 2009-2011 KetoMist.com / HCG Clinic USA
Comments
0 comments
Article is closed for comments.