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Chunky Apple Oatmeal Muffins – Ideal Protein Phase 1, Low Carb

Chunky Apple Oatmeal Muffins – Ideal Protein Phase 1 Compliant

I’ve been experimenting a lot with making recipes out of the Ideal Protein packets and so far these Chunky Apple Oatmeal Muffins are my favorite!  They are super moist and apple-y delicious! They are made with the Apple Oatmeal packets.  If you are following an Ideal Protein alternative plan, then just use the Proti Diet apple cinnamon oatmeal packets available.  They will work great with this recipe!

What makes these muffins so awesome is a secret ingredient that tastes like baked apples!  And that secret ingredient is chayote squash!  Also called chayote fruit in some places.  Do you see where this is going? Cut into chunks and baked with cinnamon, those chayote pieces taste just like baked apple!  The bonus is this: if you are following the Ideal Protein Diet plan, you count them as a vegetable.  Oh bliss!

chunky apple oatmeal muffinsHere is a picture of them so you know what to look for in the store.

They are larger than an apple, kind of oblong with a ‘bum’ at the end.  The ones available in the stores around here have a smooth surface and a light green color. The skin is very thin and can be peeled with a vegetable peeler.

They are very crisp, and take on the flavor of what you are making. If you are missing fruit, then these might be a great find for you!

easy chayote squash recipeIngredients for Chunky Apple Oatmeal Muffins (makes 2 servings)

  • 2 Ideal Protein Apple Oatmeal Packets (or use Proti Diet Apple Cinnamon Oatmeal)
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1 packet Stevia or whatever sweetener you are using
  • 1/3 cup egg whites (or 2 egg whites)
  • 2 teaspoons oil
  • 3-4 tbsp water
  • 1 cup chayote squash chunks (about the size of raisins)

Instructions

  1. In a small bowl, microwave chayote with 1 tbsp water for about 2 minutes
  2. In another small bowl stir together all the dry ingredients.
  3. Add liquid ingredients
  4. Fold in the cooked chayote squash.
  5. Divide the mixture into either a 6 cup silicon muffin pan or whoopie pan.  I used a whoopie pan in this picture because I they make muffin tops, which I like!
  6. Sprinkle the tops with a little extra cinnamon.
  7. Bake at 350 for 10 minutes if using the whoopie pan, or 12 minutes if using a muffin pan.

Three of these muffins count as 1 unrestricted Ideal Protein Packet for Phase 1.  In addition, count 1 teaspoon oil and 1/2 cup Select vegetables.

I really hope you love these!


Ideal Protein Egg Roll in a Bowl Recipe

egg roll in a bowl recipeEgg Roll in a Bowl Recipe Ideal Protein Compliant

This healthy Egg Roll in a Bowl recipe is one of my favorite Ideal Protein dinner recipes!  It is super fast and easy and the taste is very authentic.  Chinese food cravings be gone!

I got the idea from a fellow blogger Jessica and her brilliant recipe for Egg Roll in a Bowl right here.  I have tweaked it to fit the Ideal Protein diet plan.  Her site is a treasure trove of clean eating ideas so I hope you give her Clean Eating blog a visit!

Zero Carb Zero Sugar Natural Rice Vinegar is Key to Egg Roll in a Bowl Recipe taste!

Nakano Natural Rice Vinegar, 12 OunceNakano Natural Rice Vinegar, 12 Ounce

There are just a couple of key tips I want to share about prepping this ‘Egg Roll in a Bowl’ dish so that it tastes the most authentic, while still following the Ideal protein plan.

Rice vinegar is key but most of them are seasoned and loaded with sugar. You must look for an all natural rice vinegar that has zero carbs, zero sugar to be Ideal protein compliant.

Be sure to read the label!

The second tip is to use ground chicken if you can get it.  It still works well with ground turkey, but the ground chicken just gives an edge (as voted by my teenagers).  Also I use 4 ounces usually, but you can use up to 8 ounces if you have not used any of your protein for the day.

Shan - Ginger Garlic Paste - 700g, Premium QualityShan – Ginger Garlic Paste – 700g, Premium Quality

The only other thing that makes this even better is ginger paste.

Here again, you want to find one like that that has no added sugar and zero carbs.

Yes, you could also grate some fresh ginger. I love fresh ginger, but I’m a working mom and so products like that make a huge difference for me!

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Egg Roll in a Bowl Recipe Ideal Protein Style!

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Ingredients

  • 4-8 ounces ground chicken(or ground turkey, see notes above)Egg Roll in a Bowl Recipe
  • 1 or 2 teaspoons oil
  • 2 green onions, diced
  • ½ c bean sprouts
  • ½ c. bok choy, diced
  • 1 c. Sui Choy, diced
  • 1 tbsp soy sauce
  • 1 tsp rice vinegar, must be the Natural kind with zero carbs and sugar
  • 1 tsp ginger paste

Instructions:

  1. Saute ground chicken in non stick pan until cooked. Drain off fat and set aside chicken, but leave all the bits in the pan.
  2. Heat oil in the same pan
  3. Stir fry the onions, choy and beansprouts until softened.
  4. Add the chicken and stir fry another minute
  5. Add the soy sauce, rice vinegar, ginger garlic paste.
  6. Stir fry another 30 seconds.

Enjoy!


Ideal Protein Apple Danish Recipe

Ideal Protein Apple Danish recipeThis Ideal Protein recipe for Apple Danish uses the Apple Oatmeal packet. This is one of my favorite Ideal Protein breakfast recipes!  I usually make 6 danishes and save 3 for another day.  If you are following the Ideal Protein Alternative plan you can use the Proti Diet Apple cinnamon packet instead.

Ideal Protein Apple Danish RecipeWalden Farms Calorie Free Fruit Spread Apple Butter — 12 Oz

The Key Ingredient for Ideal Protein Apple Danish Recipe

The key ingredient to this Apple Danish recipe is Walden Farms Apple Butter. Although the Ideal Protein oatmeal packets can be used to make tasty muffins, what makes this more of a danish is the sweet center filling.

You could also use one of the Walden Farms sugar free jams.

Each Apple Danish gets 1 teaspoon of the Apple Butter in the center. The Apple Butter is quite sweet, so it is more than enough!

 

ideal protein apple oatmeal muffinsIngredient List for Ideal Protein Apple Danish Recipe (2 meals)

  • 2 packets Ideal Protein apple oatmeal
  • 2 eggs
  • 1 teaspoon baking powder
  • 1 packet Stevia (or whatever sweetener is allowed by your coach)
  • ½ teaspoon cinnamon
  • ½ -1 cup grated zucchini 
  • 2 tbsp Walden Farms Apple Butter

Note: Peeling the zucchini first like I did here gives this more of an authentic Danish look (less green bits)

Chicago Metallic Non-Stick Original Muffin Top PanChicago Metallic Non-Stick Original Muffin Top Pan

Instructions

  1. Beat eggs in a glass bowl or measuring cup
  2. Add the rest of ingredients except Apple Butter and use a spatula to combine until mixed
  3. Divide evenly among a 6 count whoopie pan, flatten the batter. (The exact pan that I use is pictured right)
  4. Using a spoon, make a small well or indentation in the middle of each one.
  5. Bake at 350 for 10 minutes.
  6. Before eating, fill each depression with 1 teaspoon apple butter. Enjoy!

 


Ideal Protein Apple Danish Recipe

My Favorite Ideal Protein Breakfast Recipe!

Low Carb Chocolate Fudge for Valentines

Low Carb Chocolate Fudge for Valentines!

Low Carb Chocolate FudgeValentines Day is one of those times when candy and in particular chocolate, reigns supreme!  As followers of Keto and/or low carb, we have it pretty easy because we can use natural fats like butter and coconut oil.  As far as making yummy desserts, to me it is much easier to make a low carb chocolate than a low fat chocolate.  Both can be done, but the low carb tastes better to me!

Wilton 6-Cavity Silicone Heart Mold PanWilton 6-Cavity Silicone Heart Mold Pan

I made them in a full size silicone heart shaped muffin pan and then cut them up after. I am going to find some mini heart silicone pans, that would be way cute!

I only use Silicone pans for a project like this because you can so easily pop out the fudge. These are the greatest invention ever!

I only ever use the Wilton pans, they are my favorite. They are only about a dollar or two more than the no name brands but boy, they sure last a heck of a lot longer!

This fudge works out to 2 grams of carbs per serving (as made here).

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A note about the sweetness level.  With the recipe as given below, it ends up tasting somewhere between bittersweet and semi-sweet, which is what I prefer.  If you like your chocolate fudge to be sweet, either start with semi-sweet chocolate or use more sweetener than I did.

Also, if you are counting carbs, then be aware that the powdered sweeteners like Splenda do have a higher carb count than the liquids like Sweet n Low.  I use the zero carb SweetLeaf Stevia myself, its just my preference.  If you don’t care at all about carb counts, and are just looking for a diabetic friendly fudge, then try the diabetic friendly Agave syrup or go ahead and use Splenda or Truvia Baking Blend .  I don’t use a lot of sweeteners as a general rule, but it is nice to have a treat like this once in awhile.

Low Carb Chocolate Fudge Recipe

I made it with walnuts because I like chocolate walnut anything!

  • ½ c butter
  • ½ c coconut oil
  • 6 pieces of Hersheys Unsweetened chocolate
  • ½ c heavy cream
  • Sweetener of choice to equal ½ cup.(be sure to read above re the sweetness level)
  • 1 tsp vanilla extract
  • ½ c chopped walnuts (optional)

Directions

  1. In a heavy pot on very low heat (or a double boiler) melt butter, coconut oil and chocolate.  Once melted add cream, sweetener and vanilla.  If using walnuts, stir them in.
  2. Spoon mixture into 12 heart shaped silicone muffin cups.
  3. Each heart will be 250 calories and only 2 carbs if you use either liquid Sweet N Low or the zero carb Stevia.

And well, it is Valentine’s Day and what could be tastier than some guilt free chocolate fudge!  Enjoy it!

No time to bake?!  You can still be sugar free!

Low Carb and Gluten Free Easy Cauliflower Casserole

easy cauliflower recipe

Low Carb and Gluten Free Easy Cauliflower Casserole

I have a dilemma sometimes when it comes to cooking.  My teenage son is a vegetarian, my oldest daughter is gluten free and I am Paleo, Low carb and Ketogenic! In fact, I have an entire site dedicated to the Ketogenic lifestyle.  That usually means there is meat involved in my meal.  So when I come across a baked cauliflower recipe that can be eaten as a meal by my veggie son, and it is also cheesy good and low carb, and I can simply add some more protein to mine, well I have to give it a try!

I came across the recipe on Pinterest and traced it down to a paleo site called The Iron You.  Thanks Iron You, this is a fantastic recipe that I will make again!  One of the things that makes this low carb cauliflower recipe so good is the caramelized veggies. I did tweak it a bit to get my ketogenic ratios up, but that is no matter, you can follow the original or add a side salad.

Here is my slightly changed version of this healthy cauliflower casserole recipe, made a little more Keto.

Low Carb Easy Cauliflower Casserole

  • 1 head cauliflower, broken into bite site florets
  • 1 pound button mushrooms, sliced
  • 1 large onion, cut into rings
  • 2 cloves minced garlic
  • 2 tbsp olive oil
  • 2 eggs
  • 1/2 c sour cream
  • 1/2 c grated sharp cheddar
  • 1/2 c grated parmesan
  • fresh parsley
  • salt and pepper to taste

Instructions For Easy Cauliflower Recipe

  1. Heat oven to 425.  Take a casserole dish and rub with a small amount of butter or oil.
  2. Place cauliflower florets into dish in single layer.
  3. Drizzle with 1 tbsp of olive oil and sprinkle with salt and pepper.
  4. Bake for 15 minutes, toss and turn the cauliflower, then bake another 15 minutes.  The florets should be nicely browned. (Don’t skip this step of roasting the cauliflower, it really makes the dish!)
  5. In a large bowl beat eggs, cheddar and sour cream, set aside.
  6. In large frying pan, saute mushrooms in 1 tbsp oil until they are browning.  Add onion rings and cook until transparent, then add garlic and cook a minute or so more.
  7. Add the cooked cauliflower florets into frying pan and toss around until well combined.  Add all these vegetables into the big bowl of sour cream mixture, mix well and place back into the casserole dish.  Top with the parmesan cheese.
  8. Cover with foil and bake at 350 for 30 minutes.  Uncover and bake for 10 more minutes.  Sprinkle with fresh parsley.

My son absolutely loved this dish!  It was creamy, cheesy and the roasting of the cauliflower gave it much flavor!  I will be making this again and again.

This made 8 servings:  Calories 146, Carbs 8, Fat 9, Protein 8, Fibre 2

(I had it the next day for lunch and I put bacon on top.  Mind blown.)

This easy cauliflower recipe is suitable for Atkins, The 100 diet, Ketogenic, gluten free and any other low carb diet plan.


Cabbage Soup Diet Recipe

miracle cabbage soup diet recipeRecipe for The Cabbage Soup Diet

This is the famous Original Cabbage Soup Diet Recipe.  Before we go any further, I have to tell you that there is nothing magical about this combination of foods.  Feel free to substitute.  I made the soup pictured here with green beans and kale substituted for the carrots to make it lower in carbs.

The Cabbage Soup Diet is a 7 day diet and this soup is eaten every day(along with your other foods).  If you truly follow this diet to the letter, you will need to make this soup twice.

Cabbage Soup Diet Recipe

  • 6 green onions (also called spring onions or scallions)
  • 8 cups water
  • 1 or 2 cans tomatoes
  • 3 carrots (I subbed in kale and green beans to keep it low carb)
  • 1/2 pound sliced mushrooms
  • small bunch celery
  • 1/2 head cabbage
  • 2-3 boullion cubes (I use this:Better than Bouillon)
  • 48 oz Low Sodium V8 or vegetable juice
  • seasonings to taste

(NOTE) Some recipes call for a pack of Lipton onion soup mix.  I never use it, it adds unnecessary crap and this tastes great without it.  Add a big tablespoon of Better than Bouillon instead.

Basically cut and chop everything up and cook in a large pot for a couple hours.  Easy peasy!

Not only can you use this recipe in The Cabbage Soup Diet, it can be used in any of the diets out there.  Hungry after a day of dieting? Eat a bowl of this soup.  Magic!

My kids eat this soup as well and they love it.  Add chicken or beef and take to work as a low carb lunch.  This soup is very versatile.

You can find more recipes for the Cabbage Soup diet in this inexpensive Kindle book: Cabbage Soup Recipes 2.0

The other great thing about the Cabbage Soup diet recipe is that you can eat this soup for several days and save a fortune on groceries!  A great budget stretcher.  I hope you like it!


Betterthan Bouillon-Vegetable Base Organic, 8-Ounce (Pack of 3) The New Cabbage Soup Diet Ecolution Elements Eco-Friendly 8 Quart Stock Pot with Glass Lid, Green

Gluten Free Low Carb Bread

Gluten Free Low Carb Bread

Gluten Free Low Carb Bread made with Coconut Flour and Flax

Nutiva Organic Coconut Flour, 3 lb.

Low carb diets are what works best for me, but like many people, sometimes I just really miss that bread!

I’m not a big bread person myself, but there are times when I really want it. Poached eggs right? You need something to soak up the yolk. BLT’s? Grilled cheese sandwich?

So when I came across this gluten free low carb bread recipe on Pinterest I decided I was going to give it a try. The secret is using coconut flour!

And besides, I was following very low carb The 100 Diet, and coconut flour is a freebie flour, so a great way to add some variety!

This recipe comes from a site called Joyful Abode.  Thanks to them for coming up with this!

Anyways, here is the recipe so you can make your own low carb bread:

Gluten Free Low Carb Bread with Coconut and Flax

  • 1 c coconut flour, sifted (I prefer this Organic Coconut Flour)
  • 1 c flax seeds, ground and sifted (I grind my own in a coffee grinder)
  • 1 tsp salt
  • 2 tsp baking soda

Pre-heat oven to 325.  Sift these first 4 ingredients into a bowl.low carb bread

  • 10 eggs
  • 1/2 c coconut oil, melted
  • 1/3 c plain full fat yogurt
  • 1 tbsp apple cider vinegar
  1. Whisk the eggs, coconut oil, yogurt and vinegar in a large bowl.
  2. Mix the dry ingredients into the wet ingredients. (Mine was very stiff)
  3. Put batter into a loaf pan.  I only use these silicone loaf pans now, the bread just pops right out!
  4. Bake for 50-60 minutes (Mine in the photo was baked for 60 minutes)
  5. Let it cool in the pan for a few minutes, then turn it out onto a board or wire rack to finish cooling.  Let it cool completely for cutting.

Sliced into 18 pieces, it is 6.5 carbs (for the 100 diet) per slice or 2.5 net carbs (for Atkins).

And of course this is what I had for breakfast the next morning!   Poached eggs on low carb bread, toasted. Oh yeah, baby!

TIP:  Toast the bread twice to get it crisp enough!

low carb bread

 

Coconut flour used to be hard to find and very pricey but check out the variety of brands and price points on Amazon.

This recipe can be used on: The 100 Diet, Atkins diet, Virgin Diet, Scarsdale Diet(Protein bread)

I hope you enjoy this low carb coconut flour bread! Let me know in the comments below!

 

 

Other ingredients you need for the gluten free low carb bread and staples for your pantry you can check out!


Now Foods Certified Organic Golden Flax Seeds, 16 ozs Bag, (Pack of 2)Nutiva Refined Coconut Oil, 54 oz.Bragg Organic Raw Apple Cider Vinegar, 32 Ounce – 1 Pack

 

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