Need a quick low-carb breakfast or lunch? This blueberry mug muffin takes about five minutes from start to finish and cooks right in the microwave.

I used ground flaxseed instead of flour, making it naturally gluten-free and nut-free. The result is a light, moist muffin that's surprisingly filling.

And yes, it really does rise right up out of the mug while it's cooking! Don't panic. 😂 It settles back down when it's finished.

I used to make this even faster by preparing several batches of the dry ingredients at once and keeping them in small containers in the fridge. Then whenever I wanted a muffin, I could grab one, add the wet ingredients and blueberries, and have lunch ready in moments.

Recipe details

Servings: 1 muffin
Prep & Cook Time: About 5 minutes
Microwave Time: 99 seconds
Net Carbs: Approximately 6.4g per muffin
Contains: Egg, coconut
Made without: Wheat, gluten, dairy, soy or nuts*

Always check individual ingredient labels if you're avoiding specific allergens.

Ingredients

Dry Ingredients

• 3 tbsp ground flaxseed
• 1/2 tsp baking powder
• 1 tsp cinnamon

Wet Ingredients

• 1 large egg
• 1 tbsp coconut oil
• 1/2 tsp vanilla
• 1 tbsp blueberries

Preparation:

Place the coconut oil in a large microwave-safe coffee mug and microwave for about 20 seconds, or until melted.

Add the ground flaxseed, baking powder, and cinnamon.

Add the egg, vanilla, and blueberries, and mix thoroughly.

Microwave for approximately 99 seconds. Microwave wattages vary, so cooking time may need to be adjusted.

Don't be alarmed if the muffin rises above the top of the mug while cooking. It should settle back down afterward. This is why I recommend using a large mug!

Let it cool briefly. The muffin should release easily from the mug.

Eat it straight from the mug or turn it out, slice it into 5 or 6 pieces, and serve with your favorite spread.

MAKE IT EVEN FASTER

I used to prepare five batches of the dry ingredients at once. I'd make one muffin immediately and store the other four dry mixtures separately in small containers in the refrigerator.

When I wanted another muffin, most of the measuring was already done. Just add the dry mixture to your mug with the wet ingredients and blueberries, and you're ready to go!

Original calculated nutrition per muffin:
434 calories | 34.3g fat | 20.6g carbohydrates | 14.2g fiber | 15.4g protein | 6.4g net carbs

Nutrition is an estimate and will vary depending on the specific ingredients and brands used.

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Photo credit: Catherine McDiarmid-Watt
All rights reserved

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Shopping List:
• Bob's Red Mill Ground Golden Flaxseed Meal
• Baking Powder, Gluten Free, Sodium Free
• Extra Select Korintje Cassia Cinnamon
• Extra Virgin Coconut Oil by Garden of Life
• Wilton Clear Vanilla

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TODAY'S BOOK SUGGESTION:
500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love
-- One of the toughest challenges of any diet is having enough variety and choices to keep the dieter from losing interest. The most common reason that people abandon their diet is boredom, but 500 LOW CARB RECIPES: 500 Recipes, From Snacks to Dessert, That the Whole Family Will Love by Dana Carpender has more than enough recipes to keep even the most finicky dieter on track.

With recipes for everything, including hors d'oeuvres, snacks, breads, muffins, side dishes, entrees, cookies, cakes, and much more, this is an endless supply for creating meals for the whole family night after night. Whether everyone in the family is on a diet or not, these recipes are proven winners with adults and kids alike.

These easy low-carb cheese puff crackers may be the simplest snack you'll ever make. All you need is a slice of cheese, parchment paper, and a microwave!

I originally came across the idea while looking at low-carb cracker recipes and couldn't believe how simple it was. Cut one slice of mozzarella into 16 little pieces, microwave them until they puff and crisp, and you've got homemade cheese crackers!

They're great when you get the munchies, alongside soup or salad, or whenever you want something crunchy. One slice of cheese makes about 16 crackers, with approximately 0.1g net carbs per cracker based on the cheese I used.

I used to make a batch in the morning whenever my cracker container was getting empty. They're that easy!

Servings: 1, about 16 crackers
Prep Time: 1 minute
Cook Time: About 45 seconds
Net Carbs: Approximately 0.1g per cracker
Contains: Dairy
Made without: Wheat, gluten, soy, eggs, nuts, or added sugar*

Always check the ingredient label on your cheese if you're avoiding specific allergens or ingredients.

Directions:

1. Cut one slice of mozzarella cheese in half, then continue cutting each piece in half until you have approximately 16 small pieces.
2. Arrange the cheese pieces in a circle on parchment paper, leaving a little room between them. Do not use wax paper, as it can melt or stick.
3. Leave the center empty because a piece placed there may cook faster and burn.
4. Microwave for approximately 45 seconds, or until the cheese has puffed and is beginning to brown. Microwave times can vary, so watch them closely the first time.
5. Let the crackers cool completely, then peel them from the parchment paper. They'll become crispier as they cool.
6. Enjoy immediately or store in a covered container.

Optional: Sprinkle the cheese with your favorite seasoning before microwaving. I tried garlic salt and loved it!

Nutrition information from the mozzarella cheese I originally used:

Per cracker: approximately 4 calories and 0.1g carbs
Entire 16-cracker batch: approximately 60 calories and 2g carbs

Nutrition will vary depending on the brand and type of cheese used. Check your package for the most accurate information.

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Photo credit: Catherine McDiarmid-Watt
All rights reserved

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Shopping List:

Sliced mozzarella cheese

Parchment paper

Optional seasonings

Microwave-safe plate

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TODAY'S BOOK SUGGESTION:
Eating Stella Style: Low-Carb Recipes for Healthy Living
-- Eating Stella Style is really about mouthwatering recipes: How does a Hot Ham and Cheese Egg Roll sound for breakfast?

Or Strawberry and Mascarpone Cream Crêpes, Stella Style Baked Eggs Benedict, or Coconut Macaroon Muffins?

For lunch or dinner, choose Grilled Portabella and Montrachet Salad, Wood-Grilled Oysters with Dill Butter, Kim's Stuffed Chicken Breasts with Lemony White Wine Sauce, Shaved Zucchini Parmesan Salad, or Spaghetti Squash with Clams Provençal Sauce.

Satisfy your snack cravings with Better Cheddar Cheese Crisps, Devilish Deviled Eggs with Tuna, or Cheesy Pecan Cookies. And for dessert, try Pumpkin Pound Cake, Lemon Meringue Pie, Honeydew and Blackberry Granita, or Chocolate Pecan Truffles.

Click to read more

I experimented with making a low-carb, gluten-free pizza for dinner, using a recipe from Low Carb and Gluten Free Comfort Foods as my starting point and making a few changes of my own.

Did it work? Sort of. 😂

The crust was made entirely from shredded cheese fried in a little olive oil. It tasted great, but I found it much too oily.

I wasn't giving up, though! My next experiment was going to be baking the cheese crust in the oven or trying it in the microwave. I'd previously made some great crispy cheese “taco shells” in the microwave, although I wondered whether that might make the crust too crispy for pizza.

I also learned that I went WAY overboard on the meat the first time. The original recipe called for much more than I needed, so I've reduced the amounts below.

Serves: 4
Prep Time: 10 minutes
Net Carbs: 1.5 per slice
Contains: dairy
Made without: Wheat, gluten, eggs, soy, and nuts

I tried out a low-carb bagel recipe given to me by JWag on the DiabetesForum.com, and I am so proud of how these turned out! And they do taste delicious with butter!

I'd been experimenting with melting dark chocolate together with coconut oil and freezing it into little pieces. Then I started wondering... what if I turned it into an actual treat? 😂

I'm allergic to nuts, so when I originally created this recipe, Savi Seeds was the brand name I knew them by at the time. They're actually Sacha Inchi seeds, sometimes called Inca peanuts, and they have a crunchy, nutty flavor.

Today I started thinking about making it into a treat, so I have added crushed Sacha Inchi seeds, unsweetened shredded coconut, and sweetener to my mixture. I am allergic to nuts, but I just happen to have some Sacha Inchi seeds I needed to use up.

I came across this recipe on Pinterest, and kalynskitchen.com - I am in love!


So, as usual, I had to play with the recipe - of course, I made some changes. I tried it first in regular muffin pans with muffin papers - don't do it!

The muffins stick to the muffin papers and are impossible to remove. So next I tried them in large silicone muffin pans, and they popped out beautifully!

Servings: makes six large muffins
Prep Time: 10 minutes
Cook Time: 35 minutes
Net Carbs: 3.4g carbs per muffin
Potential Allergens: dairy, egg
Free of Wheat, Gluten, Soy, Sugar, Nuts, Tomato

Ingredients:
2 cups of Cheddar Cheese, shredded
1 TBSP Parmesan Cheese, grated
1/3 cup Heavy Whipping Cream
4 slices Bacon, reduced salt
6 TBSP Peppers, yellow, red, green, chopped
6 large eggs
1 tsp baking powder, gluten-free
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp paprika
1/4 tsp black pepper


Preparation:
Cut up bacon into small pieces and fry till well-cooked.

Distribute evenly in muffin cups.

Chop peppers and put 1 TBSP in each muffin cup.

Distribute the cheddar cheese in the muffin cups.

Mix eggs, cream, baking powder, and spices together. Pour into muffin cups, about 3/4 full. Stir lightly.

Sprinkle Parmesan cheese on top and bake at 350°F for 30-35 minutes, until muffins have risen and are lightly browned and set.

Nutritional Data:
Per muffin - 432g calories, 37.3g fat, 3.4 net carbs, 0.2 fiber, 21.1g protein
Estimated Glycemic Load - 1
Inflammation Factor - 0

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Photo credit: Catherine McDiarmid-Watt
All rights reserved

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Shopping List:
• Eggs
• Heavy Whipping Cream
• Red, yellow, green peppers
• Cheddar Cheese
• Comal County Bacon
• Grated Parmesan Cheese
• Baking Powder, Gluten-Free, Sodium-Free
• Garlic Powder
• Onion Powder
• Ground Black Pepper

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 TODAY'S BOOK SUGGESTION:
1,001 Low-Carb Recipes: Hundreds of Delicious Recipes from Dinner to Dessert That Let You Live Your Low-Carb Lifestyle and Never Look Back
-- This tasty collection draws on the best 1,001 recipes from Dana Carpender’s bestselling books, including 500 Low-Carb Recipes, 15-Minute Low-Carb Recipes, 500 More Low-Carb Recipes, 200 Low-Carb Slow Cooker Recipes, The Low-Carb Barbeque Book, and Low-Carb Smoothies.

You’ll find delicious and varied options, including recipes for "high-carb" foods you thought you had to give up forever, such as Cinnamon Raisin Bread and Mocha Chocolate Cheesecake.

Staying on the low-carb course will be easy with choices from barbecue to slow-cooker to internationally inspired dishes.

Click to read more

This is my own recipe that I created from experimenting with ingredients. It is gluten-free, nut-free, dairy-free, yeast-free, and clean Keto. A similar bun of regular bread may contain as much as 20 grams of carbs!

INGREDIENTS:
6 large eggs, room temperature
Flaxseed, golden - 6 tbsp seeds (makes about 1/2 cup ground)
Extra Virgin Olive Oil -1/4 cup
Monkfruit Sweetener - 4 tsp (or your favourite sweetener)
Pysllium Husk - 3 tbsp
Chia Seed - 1 tbsp
Hemp Hearts - 1 tbsp
Nutritional Yeast - 1 tbsp
Baking Powder - 1 tsp
Collagen Peptides - 1 scoop (optional)

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DIRECTIONS:
Beat the eggs with a hand mixer or immersion mixer for at least 2 minutes till frothy.

Grind the Flaxseed in a coffee grinder (or a blender on fine ground), and then put the Psyllium, Chia, and hemp together in the grinder, and grind them as well. Makes a total of 1 cup of ground ingredients.

Add rest of ingredients to the eggs, mix well.

Let sit for 5 minutes to thicken.

Spoon into a hamburger bun baking tray, or any about 4" wide baking dish or pan.

Bake for about 20-25 minutes at 375 F. Let cool in pan for 10 minutes, then move to a cooling rack.

If possible, let the buns air dry 2-3 hours before putting them in a zip-lock bag and store in the fridge or freezer.

Makes six buns.

NUTRITIONAL VALUES:

1 bun = Calories: 233.4, Fat: 17.9, Sodium: 82, Carbs: 9.8, Fiber: 5.5, Sugar: 0.3, Sugar Alcohols: 2.7, Protein: 11.8, Net Carbs: 1.6

USES:

Hamburger buns, sandwich buns, sloppy joe buns, garlic bread, toasted with your favourite toppings... even change the shape to make hot dog buns, dinner rolls, more!

THOUGHTS AND SUGGESTIONS:

My first batch, I started out with just a cup of Flaxseed meal without the rest (Sweetener, Pysllium, Chia, Hemp, Nutritional Yeast), it was OK, but more like a muffin in texture.

So I added a few other things to try to make it more bread-like, and more nutritious.

It is very dense, more like multi-grain/whole wheat bread texture than Wonderbread, but I love it. However, it's been so many years since I had regular bread, I may not be a good judge! LOL

If you can't eat the Pysllium, Chia, or Hemp, just replace it with one of the other ingredients.

I buy most of my ingredients from Bulk Barn (a bulk food store in Canada), the rest on Amazon.

I also bought the hamburger bun pan on Amazon. But if you have anything that is about 4" wide to bake in, you can use that.

I have a small coffee grinder that I grind my ingredients. I don't think it will work as well, if you don't grind these ingredients. If you don't have a grinder, just use your blender on fine ground. Some ingredients can be bought pre-ground.

Eggs beat up higher at room temperature, so that's important.

If you try my recipe, I'd love to hear how it turned out!

ENJOY!!

This is my own recipe that I created by experimenting with ingredients. It is gluten-free and nut-free. A commercial oatmeal cookie may contain as much as 20 grams of carbs, with 120 calories!

I wanted to make an incredibly healthy oatmeal cookie, but very low in carbs - and NUT-FREE! So I have a lot of ingredients, but boy, is it healthy, low in calories, and filling!

Just 0.7g net carbs per cookie! So even if you eat three cookies, that's only 2.1 net carbs!

I don't feel guilty eating these cookies!

Very high in Omega-3, protein, plus it has lots of fiber if you are having that problem!

(It may be expensive to buy all these ingredients, but I also use them in many of my other recipes, such as: Homemade Flax Bun recipe, Homemade Flax Bread recipe, Blueberry Mini Muffins, Chia Seed Salted Caramel Pudding recipe, and more to come!)

Other than some form of flour (I used flaxseed meal), eggs, and some sort of sweetener, everything else is optional if you don't have it, don't want it, or can't use it. They are just there for added nutrition.

If you are concerned, either cut back on the eggs or add more flaxseed meal or hemp hearts to make up.

No guarantees on how it will turn out, though, as I have not tried it myself.

If you are not allergic to nuts, you can replace the oats with nuts. Many recipes use flaked nuts to replace oats.

The nutritional content/carb count will change, of course.

Ingredients:

• Egg, large: 6 eggs -- (I used Omega-3 eggs)
• Flaxseeds: 8 tbsp seeds -- (makes about 2/3 cup ground)
• Hemp Hearts: 1/4 cup
• Pysllium Husk: 3 tbsp
• Chia Seeds: 4 tbsp
• Nutritional Yeast: 2 tbsp
• Steel Cut Oats: 1/4 cup -- (I used OnlyOats - Gluten-free Oats)
• Monkfruit: 2 tbsp -- (or your favorite sweetener)
• Cinnamon: 2 tbsp
• Butter, melted: 1/4 cup
• Torani Sugar-free Salted Caramel syrup: 1/4 cup -- (Alternatively, you can use 2 tbsp of any flavoring you like, and increase the sweetener) • Baking Powder: 1/2 tbsp
• Protein Powder: 4 scoops -- (I used Kiss My Keto: Keto Collagen Protein Powder, Birthday Cake)
• Collagen Peptides: 1 scoop
• Coconut Shreds, unsweetened: 1/4 cup

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Directions:

Whisk eggs until foamy.
Grind the flaxseed using a coffee grinder for 30 seconds, or use a high-speed blender. (Or you can purchase already ground flaxseed meal.)
Add remaining ingredients to the mixture.
Mix well.
Let sit for 10-20 minutes to thicken.
Cover a cookie sheet with parchment paper, or use a non-stick one.
Spoon out mixture with a teaspoon onto the cookie sheet.
Flatten cookies lightly.
Bake at 350F for 14 minutes.
Let cool on a cookie rack.
Makes 56 cookies.

Nutritional Content:

Per Cookie: 42.9 calories, 2.8g fat, 2.4g protein, 0.7g net carbs, 2.4g carbs, 1.2g fiber, 0.1 g sugar, 0.4g Sugar Alcohol, 18g sodium, Glycemic Load: 0.3

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Photo credit: Catherine McDiarmid-Watt ~ All rights reserved

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Shopping List:
 • Bob's Red Mill Ground Golden Flaxseed Meal
 • Health Warrior Premium Chia Seeds
 • Baking Powder, Gluten Free, Sodium Free
 • Extra Select Korintje Cassia Cinnamon

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TODAY'S BOOK SUGGESTION:
500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Love
-- One of the toughest challenges of any diet is having enough variety and choices to keep the dieter from losing interest. The most common reason that people abandon their diet is boredom, but 500 LOW CARB RECIPES: 500 Recipes, From Snacks to Dessert, That the Whole Family Will Love by Dana Carpender has more than enough recipes to keep even the most finicky dieter on track.

With recipes for everything, including hors d'oeuvres, snacks, breads, muffins, side dishes, entrees, cookies, cakes, and much more, this is an endless supply for creating meals for the whole family night after night. Whether everyone in the family is on a diet or not, these recipes are proven winners with adults and kids alike.

Click to read more

Two months into my low carb/high fat diet.

My weight loss for this month is another 6 lbs (2.72 kg)!

Which means I have lost a total of 23.2 lbs (10.52 kg) since New Year's Day.

The first month was kind of hard, but I am getting into the groove now, and with all the great recipes I have been finding, I am really enjoying my meals.

My husband is getting a bit jealous, because I give him a taste of what I make for myself, and he wants more! Now if I could just find the time to write down all my recipes for you!

How are you doing - how much weight have you lost so far?


An Update:
I started a low calorie/low fat diet (1,400-1,600 calories/day) right after New Year's, and in three month's time, I lost 8 pounds (3.63 kg). An average of 2.67 pounds (1.21 kg)/month.

On March 22nd, I started the Low Carb / High Fat diet (1,800-2,000 calories/day, 20-30g carbs). In just one month's time, I lost an additional 9.6 pounds (4.35 kg)!

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Stock Photo credit: Gastonmag
Modified by Catherine McDiarmid-Watt
All rights reserved

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Ozeri Touch Digital Bathroom Scale
-- With the ability to provide instant weight measurements and calculate body fat, hydration, muscle mass and bone measurements, the Ozeri Touch 440 lb Digital Bathroom Scale is one of the most advanced bathroom scales. 

With embedded StepOn technology, it automatically powers on upon contact. No more tapping needed to activate the scale. It features 3 Touch Sensitive Buttons for easy operation, and 4 icons that automatically illuminate on the screen for Body Fat, Hydration, Muscle and Bone measurements. 

The Ozeri Touch includes built-in memory for up to 8 user profiles. Each profile stores weight, gender, height, and age data so that your family members can each track their progress. The Ozeri Touch Digital Bathroom Scale combines advanced algorithms with bioelectrical impedance analysis (BI), incorporating a person's age, height, gender and weight to accurately calculate advanced measurements.

Click to read more