2. Breads and Breakfasts

I usually do not eat breakfast on work days (a trick to lower fasting insulin)- I make a smoothie before I go to work and put it in the freezer at work and have it with my lunch. These are good for weekends!

Index

  1. All Purpose baking mix – I use this a lot
  2. All purpose biscuits
  3. All purpose cheddar garlic biscuits ( good for pizza crust)
  4. Almond Bread
  5. Basic muffins
  6. Biscuits-
  7. “Cornbread
  8. Biscuits & Gravy – fantastic.
  9. Cornbread
  10. Cream cheese cinnamon bun pancakes- fantastic
  11. Fritata
  12. Granola Bars
  13. muffins- fantastic
  14. Mushroom Omelet with Bacon
  15. Pumpkin muffins
  16. Quiche
  17. 8 x 13 Quiche
  18. Scrambled Eggs with Pablano Chilies
  19. Scrambled Eggs with Zucchini & Cheddar
  20. smoothies
  21. Zucchini muffins
  1. All purpose baking mix- my own mix
  • 3 cups almond meal/flour (one bag of Red Mill Almond Meal)
    3 T arrowroot flour- this is higher in carbs but great for texture and crispy frying
    3 T coconut flour
  • 1/4c oat fiber
    1 T baking soda.
  • 1 T Cream of Tartar
  • 2 T psyllium for fiber (optional)
    Combine, store in airtight container in the freezer.

2. All Purpose biscuits

  • 1 c  all purpose baking mix (above)
  • 1 egg
  • pinch salt
  • 1/4 c salted butter – room temp
  • 2 T sour cream
  • Optional- add 1/2 c grated cheese & black pepper
  • preheat oven to 350 degrees.  Mix above, scoop out  biscuits and put on parchment lined cookie sheet.  Bake until browned (13-15 min) on bottom, then put under broiler until top is slightly browned.

3. All purpose cheddar garlic biscuits

  • 1 c all purpose baking mix (above)
  • 3 – 4 oz shredded cheese
  • 2 T butter
  • 4 oz cream cheese
  • 1 egg
  • 1 tsp pwdr garlic
  • preheat oven to 350 degrees.  Mix ingredients, make flattened biscuits and put on parchment lined cookie sheet.  bake 13-15 min- until bottom is brown, then put under broiler until top is slightly brown

4. Almond Bread- very good.  I make, slice & freeze.

  • 1/4 c heavy cream
  • 2T apple cider vinegar
  • 1 pkg yeast (for taste)
  • 1/2 c butter – melted
  • 12 oz cream cheese softened
  • 4 eggs
  • 1 1/4 c baking mix
  • 1/4 c oat fiber
  • 1/4 tsp salt
  • 1 tsp baking powder

Preheat oven to 350 degrees F. (180 C.)
Place wet ingredients in a mixing bowl and mix with electric mixer until very creamy and thick.
Add the dry ingredients
Grease a loaf pan or two -generously (I spray with non-stick cooking spray). Pour dough into the pan- or can make muffins
Bake at 350 for about 30 minutes until lightly browned on top. Check by inserting a metal kitchen knife; it will come out clean when bread is done. Remove from oven and run a bread knife around the edges of the pan to loosen. Remove bread from pan by inverting the pan onto a cake rack. Allow to cool thoroughly before you cut it. Don’t cut it while it is piping hot. It needs to firm up its texture.

Variations: For Bananna bread: 1/2 cup sweetener added, 1 tsp. banana flavoring, and use 1/2 c. flaxmeal and 2 cups almond meal. Or for lemon bread use 1 tsp. lemon flavoring, 1 TBS lemon

5 Basic Muffins

  • 1 1/2 c butter (12 T) melted
  • 1/2 c almond flour
  • 3.5 can macadamia nuts ground into butter
  • 1 1/2 T coconut flour
  • 2 eggs
  • 3 packets truvia
  • 1 tsp cider vinegar
  • 1 tsp baking soda
  • vanilla extract
  • pinch salt
  • Preheat oven to 350 degrees.  blend all ingredients (will be stiff). Bake 18 min (toothpick comes out clean).  Can add cocoa powder if you cut back on almond flour by 1/4.  If you use zucchini, cut back on almond flour by 1T.  Freeze to keep fresh and thaw out one when wanted.

6. Biscuits – really good

1/3 cup almond flour
1/3 cup plus 2 tablespoons oat FIBER
1 tablespoon Sukrin or Truvia: 1 granulated sweetener
1/2 tsp salt
1 tsp baking powder
1 egg
1 cup shredded mozzarella cheese
2 ounces cream cheese
3 tablespoons butter

Mix dry ingredients and the egg and set aside. Melt mozzarella cheese and cream cheese on reduced power in the microwave or melt together on low heat on the stove top. Warm until the cream cheese and mozzarella are well mixed. Add butter to mixture to melt it. Add cheese mixture to the dry mix and combine. You will need to use your hands to knead and combine the cheese and other ingredients.
To shape the biscuits you can use parchment paper and roll it out or shape it into biscuits by hand (what I do). The recipe makes 12 biscuits.
Bake at 330 degrees for about 12 minutes. Biscuits will be lightly browned on top and bottom. Enjoy!

7. Biscuits & Gravy – one of hubbies favorites.  I make a fried egg on side.

  • make muffin (below) or almond bread in bread recipe section
  • 1/2# Jimmy Deans sausage – natural if available
  • 6 oz cream cheese
  • 1 c cream
  • 1 tsp ground pepper

Make biscuit or muffin or if you have one frozen pull it out.  I use English Muffin for my husband and low carb for myself.  In saucepan cook the sausage, cool it & crumble and set aside.  Mix cream and cream cheese on low heat until bubbly and well mixed, add pepper and crumbled sausage.  Serve over low carb muffin.

8. Low Carb KetoCornbread
Serves: 6

  • This “corn” bread has no corn, but is still amazingly good alongside chili or soup! You can also add a ½ cup of grated cheddar to the mix – and cook as top layer of a Mexican casserole
    Ingredients
    • 1 cup almond flour
    • 1-2 green onions, chopped
    • ¾ tsp. baking powder
    • ½ tsp. salt
    • 2 large eggs
    • 2 tbsp. butter
    • ¼ cup full fat sour cream
  • 1/2 c shredded cheese is optional
    Instructions
    1. Preheat oven to 350 degrees.
    2. In a bowl, mix the sour cream, softened butter, eggs and green onions.
    3. Add the almond flour, baking powder and salt and mix again.
    4. Pour into a greased 8” pyrex dish / baking pan and bake for 20 minutes or until the edges and top are slightly browned
    Notes
    Net carbs = .6 for ⅙ of the recipe (less than 1 gram)!
    Nutrition Information
    Serving size: ⅙ of pan Calories: 193 Fat: 16.3 Saturated fat: 5 Carbohydrates: 2.8 Sugar: 1 Sodium: 102 Fiber: 2.1 Protein: 6.5 Cholesterol:87.2

 

9. Cream Cheese Cinnamon bun pancakes (great!  I double the recipe when grandchildren are here)

  • 3 oz cream cheese – soften
  • 1 egg
  • 1/2 c all purpose baking mix or almond flour
  • 1/2 T arrowroot flour
  • 3 T cream
  • 3 T water (if need)
  • ½ tsp vanilla extract

SWIRL: combine, put in plastic bag, snip corner (refrigerate if want)

  • 2 T soft butter
  • Squirt ½ dropper of liquid stevia (taste)
  • 1/2 T almond flour
  • 1 T cinnamon
  • 1/2 T vanilla

Make batter & let sit 15 minutes (for arrowroot flour to absorb), spoon out on hot oiled pan and draw swirl with cinnamon swirl. Wait for batter to bubble and brown on bottom side before you flip

10.  Frittata

  • 6 eggs
  • ½ c of meat such as ham, beef, or chicken cut into small pieces bacon
  • ½ red onion (diced & saute)
  • 1 large yellow squash (chopped & sauté with onion)
  • 1 small (chopped & sauté with above)
  • 1 tsp rosemary
  • 1 avocado
  • 5 sprigs of cilantro (optional)
  • 1 t oregano
  • Salt and pepper to taste

Heat the oven to 350. Whisk all of the eggs together in a large bowl. Add the chopped & sautéed veggies, bacon and spices. Stir everything together. Thoroughly grease the entire 8×8 baking dish (sides too) with coconut oil. Add the egg mixture to the baking dish. Bake for about 45 minutes or until the center has set and is firm. Once it is finished baking, remove from the oven and top with avocado, tomato slices and chopped cilantro.

11.Granola Bars

  • 10 oz mixed nuts as seeds – a mixture like below :
  • 1/2 c whole raw almonds, macadamia nuts
  • 1/2 c  pecan halves
  • 1/4 c raw sunflower seeds
  • 2 T flaxseed
  • 1 T sesame seeds
  • 2 oz shredded coconut
  • 1/4- 1/2 c almond butter melted and mixed with equal amount coconut oil
  • 2 tsp ground cinnamon
  • 20 drops liquid stevia – or to taste.
  • 85% cocao dark chocolate bar (optional – tastes great but adds some carbs)

heat oven to 300 degrees.  line 8″x8″ pan with foil.  spread nuts on foil and bake 10 min, put in blender and pulse 5 x to make them coarsely chopped.  Mix all ingredients and spread in baking pan lined with parchment paper and bake 15-20 more minutes- don’t let it burn.  break and spread the dark chocolate bar on top while it is warm. Divide into 20 or 24 pieces

12 Muffin – my favorite in many recipes

  • 2/3 c baking mix (see breads)
  • 1/3 c oat fiber (not oat bran)
  • 1 tsp baking powder
  • 1 tsp glucomannan or xanthan gum
  • 1/4 tsp salt
  • 4 oz butter soft
  • 4 oz cream cheese- soft
  • 3 eggs added one at a time
  • 1/4 c granulated sweetener or equiv to 1/4 c sugar(more if you want a sweet muffin, no sweetener if you want one that is under sausage & gravy.  If no sweetener, can add cheese & jalapenos)
  • vanilla extract
  • 1/3 c sour cream

Blend cream cheese, butter and sweetener until creamy.  Add eggs one at a time and beat well.  Stir in sour cream and add all dry ingredients mixed.  Drop in 12  cupcake liners 350 degrees, 18- 20 min

13. Omelet- Bacon & Mushroom Omelet  3.1 g carbs

  • 2 slices bacon  (Kroger low sodium does not have sugar or MSG)
  • 1 fresh mushroom, sliced (1.5 g carb)
  • 2 eggs                                            (1.2 g carb)
  • 1T heavy cream                      (.4 g carb)
  • Pan fry bacon, remove to paper towel, sauté mushroom, mix eggs with cream then add to mushrooms. Serve w bacon

14. Pumpkin muffins

  • 2/3 c all purpose baking mix (see breads)
  • 1/3 c oat fiber
  • 2 T pumpkin pie spice
  • 1/4 tsp salt
  • 1 tsp baking pwdr
  • 1/2 tsp glucomannan
  • 1/2 c butter melted
  • 4 oz cream cheese
  • 1/4 c heavy cream
  • 3 eggs
  • 1/2 c of pumpkin puree
  • 1 T vanilla
  • stevia equal to about 1/2-3/4 c sugar
  • 1/2 c chopped walnuts

preheat oven to 350. mix dry together, then add all other ingredients.  Pour in 12 muffin liners.  Bake 20 min then check

 glaze for pumpkin muffins

  • 2 oz Mascarpone cheese nearly melted
  • cocoa powder or cinnamon
  • powdered stevia  to taste

 15. Quiche – easy

  • 1-2 cups shredded cheese
  • 3 tablespoons butter
  • coconut oil for greasing pan
  • 1/4- 1/2# breakfast sausage cooked & crumbled
  • any cooked vegetable – shallots, broccoli, zucchini, bell peppers (optional – easiest without these)
  • 6 large eggs, preferably organic or free range eggs
  • 1 cups heavy cream

Directions:

  1. Preheat oven to 350 degrees.
  2. Cook sausage. Remove from heat, cool & crumble.
  3. Rub a thin coat of coconut oil in  9-10 inch pie pan. sprinkle Parmesan cheese so it sticks in the coconut oil
  4. Shredded cheese on the Parmesan crust. Add cooled sausage in an even layer over cheese.
  5. Crack 6 eggs and pour into a large mixing bowl. Add the cream and whisk together. Pour over pan of cheese and sausage
  6. Bake for about 25-30 minutes or until set

16.  8 x 13 Sausage Quiche – can cook this on Sunday and cut into portions to freeze and microwave each morning to make the morning go faster.

  • coat a 8 x 13 glass pan generously with coconut oil, then cover with Parmesan to make a nice crust.  Sprinkle on cooked sausage, then pour over that the egg mixture.
  • 1# ground sausage
  • 1/2# hot ground sausage – cook both together
  • 12 eggs
  • 16 oz Monterrey jack cheese & mozzarella or cheddar
  • 1 c heavy cream
  • 1/2 c melted butter
  • 1 tsp baking soda
  • 2 T coconut flour
  • 1 onion chopped and sauté
  • 4 oz ch green chilies

sprinkle grated Parmesan over all and bake 375 degrees for about 1 hour

17. Scrambled Eggs with Poblano Chile and Cheese- this takes more time.  My brother-in-law made it and it is delicious, but I don’t usually make it because it takes too long.

  • 6 tablespoons (3/4 stick) butter, divided
  • 1 cup chopped onion
  • 2 garlic cloves, chopped
  • 1/2 teaspoon dried oregano
  • 1 14 1/2-ounce can petite diced tomatoes in juice
  • 1/4 teaspoon chili powder
  • 2 large poblano chilies, seeded, diced
  • 1/2 cup chopped green onions
  • 1/2 cup chopped fresh cilantro, divided
  • 8 large eggs, beaten to blend
  • 1 cup crumbled queso fresco or feta cheese (about 4 ounces
  • Melt 2 tablespoons butter in large saucepan over medium heat. Add onion, garlic, and oregano and sauté until onion is soft, about 3 minutes. Add tomatoes with juice and chili powder. Cover and simmer 5 minutes to blend flavors. Transfer sauce to blender; puree until smooth. Season with salt and pepper. Return sauce to pan and keep warm.
  • Melt remaining 4 tablespoons butter in large skillet over medium heat. Add chiles; sauté until tender, about 6 minutes. Add green onions and 1/4 cup cilantro. Add eggs and cheese. Cook until eggs are softly set, stirring occasionally, about 4 minutes. Divide eggs among 4 plates. Spoon sauce over; sprinkle with remaining 1/4 cup cilantro.

18. Scrambled eggs with Zucchini & Cheddar (6.3 g carb, 20 g protein)

  • 2 T butter, olive oil, coconut oil or any combination of 3
  • 1 T chopped shallot
  • 3/4 c sliced fresh zucchini
  • 2 eggs
  • 1 T heavy cream
  • 1/4 c graded cheddar

melt oil, add shallot & zucchini. sauté until zucchini is slightly browned. Put eggs & cream in , cook until eggs are almost done, then add cheddar. Season with salt, pepper, basil or parsley

19. Smoothie -this makes 1 servings – put any of the following in – the more the better, but best to rotate so you have different vegetables each day.  I NEVER add Arugula – I think it ruins a smoothie and I almost always add a slice of lemon – including the skin because it makes kale less bitter

Smoothies: coconut milk is high in potassium and has some carbs.

#1 favorites – these are just suggestions – add any vegetable you want

  • 1 T  coconut milk
  • 10 g (1 T) cocoa nibs (grind in coffee grinder)
  • 6 g (1 tsp) psyllium husks
  • 2 g (1/2 tsp)green tea powder
  • 30 g bok choy
  • 3 g stevia leaves & liquid stevia
  • 20 g  spinach
  • Brussels sprouts
  • raw broccoli
  • 1 clove garlic
  • little raw onion
  • 20 g  swiss chard
  • 6 g mushrooms – shitake- few slices
  • 15 g frozen acai berries
  • 1 T MCT oil
  • 1 T Carlson lemon fish oil
  • 6 g (1/2 scoop) chia seeds
  • 6 g (1 tsp) black cumin seeds – grind in coffee grinder
  • 1 T flax seed – grind in coffee grinder
  • 2 g (1/2 tsp)cinnamon

grind the flax seed, black cumin seed and cocoa nibs. Blend together with about 2/3 c water and then add chopped almonds or finely chopped walnuts or pecans for crunch.

Smoothie # 2 –  similar to above -This has many of cancer fighting foods

  • 60 g coconut milk
  • 1/2 c Brussels Sprouts
  • 1/2 c Broccoli, cauliflower,or cabbage raw
  • 1 T flax seed – grind in coffee grinder
  • 1 tsp psyllium husks
  • 2 g green tea pwder
  • 30 g bok choy
  • 5 cranberries
  • 3 ea: blueberries, raspberries, blackberries
  • liquid or leaf stevia
  • 20 g spinach or watercress
  • 15 g kale
  • 20 g swiss chard
  • 6 g mushrooms
  • Acai berries
  • 1 T MCT oil
  • 6 g chia
  • ½ tsp black cumin seeds
  • ½ tsp cinnamon or coriander
  • Ginger
  • 8 almonds

Put all ingredients in blender and blend until smooth and sprinkle sunflower seeds or pumpkin seeds on top for some crunch

20. Zucchini Muffins. 

Makes 12 muffins

1 1/2-cups grated zucchini (squeeze moisture out using paper towel)
3 eggs, beaten
2 C almond flour
1/3 C melted butter
several drops liquid splenda or 1/8 tsp powdered stevia
2 t cinnamon
1 tsp baking soda & 1 tsp cider vinegar

1/2 t salt

Mix almond flour, melted butter and zucchini. Add beaten eggs, cinnamon, salt and baking powder. Mix well. Put into muffin tins, lined with papers. Bake at 350 for about 20 minutes until done.

These are really good. We had them fresh out of the oven last night for our nightly snack, and then again cold this morning for breakfast. Carb count per muffin is about 6 gms, with 3 of fiber.  Eat with butter or frosting to add a bit more fat.

 

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