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)
Visit our Recipe Ingredients and More! Store: US Storefront / CDN Storefront / UK Storefront
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
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
Visit our Recipe Ingredients and More! Store: US Storefront / CDN Storefront / UK Storefront
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: 0.3Photo credit: Catherine McDiarmid-Watt ~ All rights reserved
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
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)!
Stock Photo credit: Gastonmag
Modified by Catherine McDiarmid-Watt
All rights reserved
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
Some days you just need a quick snack and even a few minutes preparing is a few minutes too long!So it's good to have some quick low carb snacks on hand.
I was looking around our local supermarket, when I found these pepperoni sticks - one stick is only 2g carbs each, gluten-free and lactose-free!
Each stick is about 11.5 inches (4.5 cm) long, so I cut them in half, and now each 5.25 inch (2.0 cm) stick is only 1g carb per stick!
However, these pepperoni sticks do include sugar, so you will need to test with your blood glucose meter to see how your body tolerates them. I found that eating one stick did not affect my blood sugar level at all.
If you are looking for this particular brand, I found them in The Real Canadian Superstore, here in Southern Ontario, Canada, near the deli section.
Ingredients:
Pork, water, glucose, salt, mustard seed, spices, sugar, sodium, erythorbate, dextrose, lactic acid starter culture, sodium nitrate, smoke.
Nutrition Facts:
per 1 stick (23g)
Calories: 105
Fat: 9.0 g
Carbs: 1.0 g
Protein: 5.0 g
DOES NOT contain: wheat, gluten, eggs, dairy, soy, peanuts, tree nuts.
Snack:
TOTAL NET CARBS: 1 gram
TOTAL FAT: 9 grams
Stock Photo Credit: Catherine McDiarmid-Watt
All Rights Reserved
Low Carb Snacks Shopping List:
• Pepperoni Snack Sticks
• Just The Cheese Snacks
• Seapoint Farms Dry Roasted Edamame
• Lowrey's Bacon Curls Microwave Pork Rinds
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 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
I used the Five Minute Blueberry Muffin and adapted it for chocolate.
After letting it cool enough to handle, I sliced and buttered (0 g carbs/11 g fat) the Chocolate Muffin (7.8g carbs/37.7g fat), added a gluten-free pepperoni stick (1 g carbs/9 g fat), and two slices of Genoa Salami (0 g carbs/4 g fat) to make my lunch.
So my lunch today came in at a total of 8.8 grams of Net Carbs and 61.7 grams of fat. Well under my 10 carbs per meal limit! Oh, and the muffin was delicious and filling!
Lunch:
TOTAL NET CARBS: 8.8 grams
TOTAL FAT: 61.7 grams
Photo Credit: Catherine McDiarmid-Watt
All Rights Reserved
TODAY'S BOOK SUGGESTION:
The Dieter's Chocolate Cookbook: Low fat, low carb, low calorie, sugar free but all CHOCOLATE!-- contains low fat, low carbohydrate, low calorie and sugar free recipes. This cookbook is perfect for anyone following one of these diets but still craving chocolate.
Each recipe lists the nutritional data for each serving, and shows for which diets the recipe is suitable. The cookbook contains over 75 delicious original recipes, including baking, candies, desserts, drinks, ice cream, sauces and even savory.
Delicious recipes include Chocolate Cheesecake Brownies, Wasabi Chocolate Truffles, Mint Chocolate Cocktail, Chocolate Barbecue Sauce, Chocolate Sorbet, Mexican Hot Chocolate, Chocolate Biscotti, Chocolate Crepes and Chocolate Frozen Yogurt.
“With these recipes you can eat delicious desserts and truly not feel guilty. Making healthier versions of favorite foods is key in weight control and The Dieter's Chocolate Cookbook helps us do just that.”
Click to read more
My New Year's Resolution this year was to lose weight, and so I started dieting right after New Year's day.I went on my usual low calorie / low fat diet with an average of 1,400 to 1,600 calories per day. By March 22nd I had lost 8 pounds (3.63 kg) - it took almost 3 months.
I lost an average of 2.67 pounds (1.21 kg) per month on my usual low calorie / low fat diet.
Then on March 22nd, I started the Low Carb / High Fat diet, with an average of 1,800 to 2,000 calories per day.
Just ONE MONTH later, I have lost an additional 9.6 pounds (4.35 kg)!
I ate more calories, had a faster weight loss and the food tasted much better too! Can you believe it!?
So my weigh-in for 4 months is a total of 17.6 pounds (7.98 kg).
How are you doing - how much weight have you lost so far?
Stock Photo credit: Gastonmag
Modified by Catherine McDiarmid-Watt
All rights reserved
Omron Body Fat Monitor and Scale-- The Omron HBF-400 Fat Loss Monitor with Scale is the perfect way to track your weight loss goals, thanks to its fast, accurate measurement of weight, body fat percentage, and body mass index (BMI).
Just step on the HBF-400 and in seconds you'll have much of the information that's vital to any weight loss or weight maintenance program.
Click to read more
Are you wondering how hard it is to keep to a diet of 30 carbs per day?Yesterday I ate less than 2,000 calories, only 23 net carbs and met my daily goal of 150 grams of fat.
I didn't have to eat anything weird or didn't like - and I felt full and satisfied! And I lost another pound since yesterday!
Here is my total nutrition for the day:
Nutritional Content:
Calories: 1,869
Fat: 153 grams
Carbs: 39 grams
Fiber: 16 grams
Protein: 70 grams
Total Net Carbs: 23 grams
Here is what I ate:
Breakfast: Two fried eggs, slice of deli ham and Havarti cheese
Calories: 407, Fat: 36g, Carbs: 0g, Fiber: 0g, Protein: 17g
Total Carbs: 0
Two Coffees, with heavy whipping cream, date palm sugar
Calories - 215, Fat - 20g, Carbs - 7g, Fiber - 0g, Protein - 0g
Total carbs - 3.5
Lunch - Chicken Caesar Salad
Caesar salad with diced chicken, bacon, Chia seed, Mozzarella & Parmesan cheese, Renee's Gourmet Caesar dressing
Calories - 489, Fat - 38g, Carbs - 6g, Fiber - 2g, Protein - 32g
Total carbs - 4
Snack: Cheese Puff Crackers (4 crackers), made from one slice of mozzarella cheese
Calories - 16, Fat - 0g, Carbs - 0g, Fiber - 0g, Protein - 0g
Dinner: Five Minute Blueberry Muffin
spread with butter, Pepperoni stick, Mini Cheesecake for dessert.
Calories - 742, Fat - 59g, Carbs - 26g, Fiber - 14g, Protein - 21g
Total carbs - 12
Original Stock Photo credit: ryasaurus
Modified by Catherine McDiarmid-Watt
All rights reserved
I get tired of cooking and baking all the time, and it's been so long since I had a simple sandwich.So today I decided to have a ham and cheese sandwich!
First I made a Flaxseed Lunch Bun - takes 2 minutes in the microwave. (5 g carbs/14 g fat)
After letting it cool enough to handle, I buttered (0 g carbs/11 g fat) the English Muffin, added a slice of Havarti cheese (0 g carbs/7 g fat), a slice of deli ham (0 g carbs/1 g fat) and torn up lettuce (0/0).
Wished I had some mayonnaise to add, but it had expired. However that would have added 3 g carbs. So maybe it was just as well.
Add in a slice of pickle and three sour onions for 1 more carb total.
So my ham and cheese sandwich came in at a total of 6 grams of Net carbs and 33 grams of fat. Well under my 10 carbs per meal limit! Oh, and my sandwich was delicious!
TOTAL NET CARBS: 6 grams
TOTAL FAT: 33 grams
Photo Credit: Catherine McDiarmid-Watt
All Rights Reserved
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 the low-carb course will be easy with choices from barbecue to slow-cooker to internationally-inspired dishes.
Click to read more
A few years ago, I went on a low calorie/low fat/gluten-free diet and lost 40 lbs. But even though I continued to stick to my diet, slowly the weight started to come back! So not fair!Now that I have been diagnosed as pre-diabetic, I am going to try the Low Carb/High Fat diet - and so far it is working.
Before I started this diet, eating my regular diet of gluten-free cereal, soy milk and "diet" hot chocolate, my morning blood glucose tests were:
Before breakfast - 108 (6.0 CDN)
1 hour after - 205 (11.39 CDN)
2 hours after - 146 (8.1 CDN)
In case you don't know - under 100 (5.0 CDN) is considered normal.
And two weeks later, I had two fried eggs in olive oil, slice of ham, Havarti cheese, Flax/Chia "English Muffin" spread with butter, coffee with heavy whipping cream and 1 tsp palm sugar. (Don't worry, I will tell you how to make these!)
Before breakfast - 114 (6.3 CDN)
One hour after -112 (6.2 CDN)
Two hours after - 104 (5.78 CDN)
Still needs some work, but at least it is much steadier - and I had lost 7 lbs.
So I thought I would share my journey with you, and share the successful recipes I find!
All recipes will be:
♥ low carb, as I am eating a maximum of 30 carbs a day - I aim for no more than 10 carbs per meal.
♥ high fat, because without carbs, your body will burn fat. My aim is at least 150g of fat per day.
♥ gluten-free/wheat-free/grain-free, as I am unable to tolerate gluten or wheat.
♥ diabetic-safe, though some might prefer to use an artificial sweetener instead
♥ low sugar, using palm sugar, because I will not eat artificial sugar (which started out as insecticide)
♥ little to no added salt
♥ mostly single servings because I am the only one in my family on this diet, and there is less risk of overeating, if there is nothing left to eat.
♥ easy and quick to make, because I am lazy
♥ good tasting - because this is a lifestyle, not a short term diet!
So will you join me?
Photo credit: Catherine McDiarmid-Watt
All rights reserved
Recent Comments