Jeanette Wiese's Best Pancakes

Our tester, Ray, calls these "hard to tell from the real thing."

 What you need:

• 1 scoop Designer Whey vanilla protein powder
• 1 scoop Designer Whey plain protein powder
• '/3 cup (40 g) almond meal
• 2 teaspoons baking powder
• Dash of cinnamon
• 1 ounce (30 g) cream cheese
• 2 eggs
• 2-4 teaspoons Splenda
• '/4 cup (60 ml) oil
• '/2 teaspoon vanilla extract

What you do:

1. In one bowl, stir together protein powders, almond flour, baking powder, and cinnamon. Soften cream cheese in microwave. In second bowl, whisk the eggs into the cream cheese until well combined. Add sweetener, oil, and vanilla; whisk well.
2. Add egg mixture to dry ingredients, whisking until well combined.
3. Cook pancakes in a heavy skillet-it's best to use a nonstick skillet, but if you don't have one, at least give it a good squirt of nonstick cooking spray. Then heat it over medium-low heat. Use a V4 cup (60 ml) measuring cup, almost full, for each pancake. The mixture will be pretty thick, so use a small spatula to help drop the batter in a pan and spread it slightly to make round. Turn them carefully.
4. These will cook faster than regular pancakes, so keep an eye on them. Our tester, Ray, points out that unlike "regular" pancakes, where you tell when the first side is done by the bubbles around the edges, these have few bubbles. Instead, he says, a "visible skin" forms on top of the pancake, and this is your signal to flip it.

Yield: Makes about 7 pancakes

Nutrient breakdown per serving:

• 194 calories
• 13 g fat
• 17 g protein
• 4 g carbohydrate
• trace dietary fiber
• 4 g usable carbs.

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Soy Pancakes

Our tester, Julie, says even her seven-year-old son Austin will eat these pancakes!

What you need:

• '/2 cup (60 g) soy flour
• 1/2 teaspoon baking powder
• '/2 teaspoon Salt
• '/2 teaspoon cinnamon
• 2 packets of artificial sweetener
• 1 teaspoon vanilla essence
• '/2 cup (180 ml) water
• 2 eggs
• Oil for cooking, or use a nonstick pan

What you do:

1. Put all ingredients except the oil in a blender and mix until smooth. Let the batter rest for 5 minutes. Heat a small skillet over medium to low heat until hot.
2. Add 1 to 2 tablespoons (15-30 ml) of the batter and cook until small bubbles appear. Flip over and cook for a further 30 to 45 seconds.
3. Serve with fresh fruit, whipped cream, and sugar-free maple syrup.

Yield: Batter makes between 8 and 12 pancakes, depending on how big you make them, so carb count per pancake will vary.

Nutrient breakdown per serving:

• 58 calories
• 4 g fat
• 3 g protein
• 2 g carbohydrate
• trace dietary fiber
• 2 g usable carbs.

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Low-Carb Blueberry Pancakes

Our tester, Ray Stevens, says these are not only quick and easy, but good-looking enough for company.

What you need:

• 2 eggs
• '/2 cup (115 g) whole-milk cottage cheese
• 1 scoop C/4 cup [30 g]) vanilla flavored whey protein
• 2 tablespoons (15 g) low-carb bake mix
• '/2 teaspoon baking powder
• Pinch of salt
• '/2 cup (80 g) frozen blueberries

What you do:

1. Mix all ingredients in order given. Drop by large spoonfuls onto well-greased pan.
2. Cook until bubbly on top. Flip and cook a minute longer.
3. Note: Julie says you can substitute a chopped-up sugar-free chocolate bar for the blueberries, and that sure sounds good to me!

Yield: Makes 3 servings of about 5 pancakes each.
 
Nutrient breakdown per serving:

• 183 calories
• 5 g fat
• 26 g protein
• 8 g carbohydrate
• 2 g dietary fiber
• 6 g usable carbs.

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Best Low-Carb Waffle

Our tester agrees these waffles are great.

What you need:

• 4 ounces (115 g) cream cheese, softened
• 2 tablespoons vanilla whey protein powder
• 2 medium eggs (not large!)
• 1 teaspoon Splenda
• 1 teaspoon vanilla extract
• '/2 teaspoon baking powder

What you do:

1. Heat up waffle iron while mixing ingredients. Soften cream cheese in the microwave for about 45 seconds. (You want the cream cheese nice and smooth.) Add the whey protein powder, eggs, Splenda, vanilla extract, and baking powder. Mix until smooth.
2. Pour mixture into hot waffle iron (I do not grease the waffle iron, as the waffles come out crispier without it). I heat the waffle for 2 minutes (this, of course, depends on what kind of waffle maker you have). Take the waffle out; top with low-carb whipped cream and cinnamon or butter and sugar-free syrup.
3. Note: Our tester, Barbo Gold, who loved this recipe, suggests making these with chocolate whey protein powder for a chocolate treat.

Yield: 2 servings
 
Nutrient breakdown per serving:

• 326 calories
• 25 g fat
• 21 g protein
• 4 g carbohydrate
• trace dietary fiber
• 4 g usable carbs.

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Exceedingly Crisp Waffles

You have to separate eggs and all, but these waffles are worth it!

What you need:

• 1/2 cup (60 g) almond meal
• '/3 cup (40 g) vanilla whey protein powder
• '/4 cup (30 g) oat flour
• 1/2 teaspoon baking powder
• 1 tablespoon (1.5 g) Splenda
• '/4 teaspoon baking soda
• 3/4 cup (180 ml) buttermilk
• 1/4 cup (60 ml) Carb Countdown Dairy Beverage or half-and-half
• 6 tablespoons (90 ml) canola oil
• 1 egg

What you do:

1. In one mixing bowl, combine the almond meal, vanilla whey, oat flour; baking powder, Splenda, and baking soda. Stir the dry ingredients together.
2. Measure the buttermilk and Carb Countdown Dairy Beverage into a glass measuring cup. Add the canola oil.
3. Now's the time to plug in your waffle iron and get it heating; you want it to be ready as soon as your batter is!
4. Separate that egg, making sure you don't get even a tiny speck of yolk in the white. Add the yolk to the liquid ingredients. Put the white in a small, deep bowl, and beat until stiff. Set aside.
5. Whisk all the liquid ingredients together, and pour them into the dry ingredients.
6. Mix everything quickly with a few quick strokes of your whisk. Mix only enough to be sure all the dry ingredients are moistened.
7. Add about '/3 of the beaten egg white to the batter, and fold in gently, using a rubber scraper. Then fold in the rest of the egg white.
8. Bake immediately, according to the directions that come with your waffle iron.
9. Serve with butter and sugar-free pancake syrup, cinnamon and Splenda, or low-sugar preserves.

Yield: How many waffles you get will depend on the size of your waffle iron; I got 6.
 
Nutrient breakdown per serving:

• 282 calories
• 21 g fat
• 15 g protein
• 9 g carbohydrate
• 2 g dietary fiber
• 7 g usable carbs.

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Gingerbread Warnes

Really make Sunday breakfast something special! Double or triple this recipe, and you'll have extra waffles to freeze and reheat on busy mornings. Tip-they'll be a lot crispier and tastier if you reheat them in the toaster than if you microwave them.

What you need:

• 1 cup almond meal
• 1 cup (120 g) vanilla whey protein powder
• '/2 teaspoon salt
• '/4 cup (6 g) Splenda
• 1 tablespoon (5 g) baking powder
• 2 teaspoons ground ginger
• 1 '/2 cups (360 ml) Carb Countdown Dairy Beverage or 3/4 cup (180 ml) 
• heavy cream and 3/4 cup (180 ml) water
• 2 eggs
• 4 tablespoons (60 g) butter, melted

What you do:

1. Start waffle iron heating.
2. Combine dry ingredients. In a glass measuring cup, whisk together the carb-counting milk or cream and water and the eggs, then stir the butter into them. Pour this into the dry ingredients, with a few quick strokes.
3. Ladle the batter into the waffle iron, and bake until done-my waffle iron has a light that goes out when the waffle is ready, but follow the instructions for your unit.
4. Serve with whipped cream.

Yield: 6 servings

Nutrient breakdown per serving:

• 448 calories
• 32 g fat
• 35 g protein
• 9 g carbohydrate
• 3 g dietary fiber
• 6 g usable carbs.

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Peach Sour Cream Muffins

Julie tested these muffins and said her whole family liked them!

What you need:

• 1 cup (125 g) soy flour
• 1 cup (120 g) Designer Whey French vanilla protein powder
• 1 teaspoon baking powder
• '/2 teaspoon salt
• '/2 teaspoon baking soda
• 2 tablespoons (15 g) of stevia-FOS blend
• 1 cup (240 g) sour cream
• '/2 cup (120 g) butter, melted
• 2 tablespoons (30 ml) cream
• 3 eggs
• 2 teaspoon orange peel
• 1 1/2 cups (300 g) frozen peaches, slightly thawed, then diced

What you do:

1. Preheat oven to 350°F (180°C).
2. Combine all dry ingredients, including the stevia-FOS blend, in a small bowl.
3. Combine sour cream, butter, cream, eggs, and orange peel in a larger mixing bowl.
4. Mix peaches in with dry ingredients, then fold into larger bowl with wet ingredients.
5. Mix all ingredients until everything's wet, then pour into paper-lined muffin tins, filling almost to the top.
6. Bake for 20 to 25 minutes at 350°F (180°C) degrees.

Yield: Makes 12 large muffins

Nutrient breakdown per serving:

• 266 calories
• 16 g fat
• 19 g protein
• 13 g carbohydrate
• 2 g dietary fiber
• 11 g usable carbs.

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Pumpkin Muffins

Just as with the Cranberry Nut Muffins, these Pumpkin Muffins happened because I couldn't get Pumpkin Bread to work out!

What you need:

• '/3 cup (50 g) almond meal
• '/4 cup (25 g) gluten
• '/4 cup (30 g) vanilla whey protein powder
• '/4 teaspoon salt
• '/4 cup (6 g) Splenda
• 1 teaspoon baking powder
• '/2 teaspoon ground cinnamon
• '/2 teaspoon ground nutmeg
• '/2 cup (120 g) canned pumpkin
• 1 egg
• 2 tablespoons (30 g) butter, melted
• '/4 teaspoon orange extract
• '/3 cup (80 ml) Carb Countdown Dairy Beverage
• '/2 cup (60 g) chopped pecans

What you do:

1. Preheat oven to 400°F (200°C). Spray a 12-cup muffin tin with nonstick cooking spray, or, if you prefer, line it with paper muffin cups.
2. In a mixing bowl, measure all your dry ingredients. Stir them together, to evenly distribute ingredients.
3. Combine the canned pumpkin, egg, melted butter, orange extract, and Carb
4. Countdown Dairy Beverage and whisk together. Make sure your oven is up to temperature before you take the next step!
5. Pour the wet ingredients into the dry ingredients and, with a few swift strokes, combine them. Stir just enough to make sure there are no big pockets of dry stuff; a few lumps are fine. Stir in the pecans quickly, and spoon into prepared muffin tin. Bake for 20 minutes; remove from pan to a wire rack to cool.

Yield: 12 muffins

Nutrient breakdown per serving:

• 119 calories
• 8 g fat
• 9 g protein
• 3 g carbohydrate
• 6 g usable carbs.

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Cranberry Nut Muffins

I tried Cranberry Nut Bread, and it was a failure-all the cranberries rose, so the top of the bread was soggy. But muffins worked out fine!

What you need:

• 1/2 cup (60 g) pecans
• 1/2 cup (50 g) cranberries
• 3/4 cup plus 2 tablespoons (110 g) almond meal
• 3/4 cup (90 g) vanilla whey protein powder
• 2 tablespoons (30 g) gluten
• 2 tablespoons (30 g) polyol
• 1/4 cup (6 g) Splenda
• 2 1/2 teaspoons baking powder
• 2 eggs
• 3/4 cup (180 ml) carb Countdown Dairy Beverage
• 3 tablespoons (45 g) butter, melted
• 1/4 teaspoon orange extract

What you do:

1. Preheat your oven to 400°F (200°C). Spray a 12-cup muffin tin with nonstick cooking spray, or line it with paper muffin cups if you prefer.
2. Chop your pecans, then your cranberries-I do them by pulsing the S-blade of my food processor, and if you do them in this order, you won't have pecans sticking to the moisture left behind by the cranberries. Set aside.
3. In a mixing bowl, combine all of the dry ingredients. Stir together, to make sure everything is distributed evenly.
4. Whisk together the eggs, Carb Countdown Dairy Beverage, melted butter, and orange extract.
5. Make sure your oven is up to temperature before you add the wet ingredients to the dry ingredients. When it is, pour the wet ingredients into the dry ingredients, and stir the two together with a few swift strokes of your whisk or a spoon. Do not overmix! A few lumps are fine. Now add the pecans and cranberries, and stir just enough to incorporate into the batter. Spoon into muffin cups, and bake for 20 minutes. Remove from pan to a wire rack to cool.

Yield: 12 muffins

Nutrient breakdown per serving:

• 202 calories
• 13 g fat
• 18 g protein
• 5 g carbohydrate
• 2 g dietary fiber
• 3 g usable carbo

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Zucchini Bread

Many low carbers tell me they miss having "a little something" with a cup of coffee or tea for breakfast, and express a profound weariness with eggs. Here's something for you! This Zucchini Bread is moist, sweet, cinnamon-y, and delicious- not to mention being low carb and having as much protein per slice as a couple of eggs!

What you need:

• '/2 cup (120 ml) canola oil
• '/4 cup (85 g) sugar-free imitation honey
• 2 eggs
• '/3 cup (80 g) plain yogurt
• 1 cup (125 g) pumpkin seed meal (see page 24)
• 1 cup (125 g) vanilla whey protein powder
• 1 V2 teaspoons baking soda
• '/2 teaspoon salt
• 1 teaspoon cinnamon
• '/3 cup (18 g) Splenda granular
• 1 cup (125 g) chopped walnuts
• 1 V2 cups (180 g) shredded zucchini (about one 6" [15 cm] zucchini)

What you do:

1. Preheat the oven to 350°F (180C).
2. In a good-sized mixing bowl, combine the oil, imitation honey, eggs, and yogurt.
3. Whisk these together. Now, in a second bowl, measure the dry ingredients: the ground pumpkin seeds, vanilla whey protein powder, baking soda, salt, cinnamon, and Splenda. Stir them together, making sure any little lumps of baking soda get broken up. Now whisk the dry ingredients into the wet ingredients. Stir just until everything is well combined; no need for prolonged beating. Finally, stir in the walnuts and the shredded zucchini, mixing well.
4. Pour into a loaf pan you've sprayed well with nonstick cooking spray-my loaf pan is large, 5" x 9" (13 x 22.5 cm). Bake for about 50 minutes, or until a toothpick inserted into the center comes out clean. Turn out onto a wire rack for cooling.

Yield: About 16 slices

Nutrient breakdown per serving:

• 194 calories
• 14 g fat
• 14 g protein
• 5 g carbohydrate
• 2 g dietary fiber-for a usable carb count of just 3 g a slice. (arb count does not include polyols in the sugar-free imitation honey.

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Chili Relleno Casserole

Love Mexican food? I do! Here's a great Mexican-style casserole. Since traditional Chilies Rellenos is delicious but labor-intensive, this is a really great alternative.

What you need:

• 2-3 roasted green chilies
• '/2 pound (225 g) sharp cheddar, finely shredded
• 8 ounces (225 g) salsa
• '/2 pound (225 g) Monterey Jack, finely shredded
• 5 eggs
• 1 cup (240 ml) whipping cream

What you do:

1. Preheat oven to 350°F (180°C).
2. Chop your green chilies and spread half of them in the bottom of a 9" x 13" (22.5 x 32.5 cm) casserole dish you've sprayed with nonstick cooking spray.
3. Spread the cheddar evenly over the chilies, then pour the salsa over the top.
4. Add the Monterey Jack, then top with the remaining green chilies.
5. In a mixing bowl, beat the eggs and cream until combined and pour over the chilies and cheese. Bake at 350°F (180°C) for approximately 1 hour or until set.
6. Serve with green salad as a light lunch or as a side with your favorite entree.

Jill's note: "Do not use a dish that is smaller but deeper. The result is better when the casserole rises to about 2" (5 cm) in height."
 
Yield: 10 servings

• 301 calories
• 25 g fat (75.6% calories from fat)
• 15 g protein
• 4 g carbohydrate
• trace dietary fiber
• 4 g usable carbs.

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Swiss Puff

This is a great comfort-food-type supper.

What you need:

• 4 eggs
• 3/4 teaspoon salt or Vege-Sal
• '/2 teaspoon pepper
• 1 tablespoon (15 g) butter
• 1 batch Ultimate Fauxtatoes (page l36)
• 2 cups (240 g) shredded Swiss cheese
• 4 scallions, sliced, including the crisp part of the green shoot
• 2 tablespoons (10 g) chopped parsley
• 4 drops hot sauce

What you do:

1. Separate your eggs. (Since whites with even a tiny speck of yolk in them will stubbornly refuse to whip up, do yourself a favor and separate each egg into a small cup or bowl.) Dump the yolks into the Fauxtatoes and beat them in; add the salt, pepper, and butter. Dump your (presumably yolkless) egg whites into a deep mixing bowl and set aside.
2. Stir the shredded Swiss cheese into the Fauxtatoes, then stir in the scallions, parsley, and hot sauce.
3. Now, using an electric mixer, beat the whites until they stand in soft peaks. Fold gently into the Fauxtatoes. Spoon the whole thing into a 6-cup (1.4 L) casserole you've sprayed with nonstick cooking spray. Bake for 40 to 45 minutes at 375°F (190°C).

Yield: 4 to 5 servings

Nutrient breakdown per serving:

• 422 calories
• 25 g fat
• 32 g protein
• 18 g carbohydrate
• 8 g dietary fiber
• 10 g usable carbs.

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Mushroom-Spinach Egg Muffin

That's the name my husband gave this recipe, and I liked it so much, I kept it! Whatever you call it, it's a great breakfast or supper!

What you need:

• 4 eggs and '/2 cup (120 ml) egg whites or 6 eggs
• 1/2 10-ounce (280 g) package frozen chopped spinach, thawed and well drained
• '/2 cup (50 g) finely chopped fresh mushrooms
• '/2 cup (60 g) shredded cheddar
• '/2 cup (60 g) shredded mozzarella
• '/2 cup (115 g) ricotla cheese
• 1 tablespoon (10 g) minced onion
• 1 tablespoon (5 g) Mrs. Dash (or other seasoning mix)
• 1 tablespoon (10 g) chopped garlic
• 1 teaspoon salt or Vege-Sal
• '/4 teaspoon pepper

What you do:

1. Preheat your oven to 350°F (180°C). Spray a 12-cup muffin tin with nonstick cooking spray.
2. Whisk up your eggs in a mixing bowl. Add the vegetables, cheeses, and seasonings, and mix thoroughly. Spoon into the prepared muffin cups and bake for 20 to 25 minutes or until brown, puffy, and set.

Note: Sharon says these can be made ahead and reheated in your microwave for a quick breakfast or lunch. She likes turkey bacon on the side!

Yield: 4 servings, 3 muffins each.

Nutrient breakdown per serving:

• 269 calories
• 19 g fat
• 20 g protein
• 5 g carbohydrate
• 1 g dietary fiber
• 4 g usable carbs.

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Breakfast Wrap

Our tester, Julie, now calls this recipe "a low-carb staple."

What you need:

• 1 or 2 strips bacon
• 1-2 eggs
• 1 low-carb tortilla
• 2-3 tablespoons (20-30 g) shredded cheese-cheddar or Monterey Jack are good

What you do:

1. First, you need to deal with the bacon and the scrambled eggs. I'd microwave the bacon-lay it on a microwave bacon rack or in a glass pie plate, and nuke it on high (a minute per slice is about right in my microwave, but microwaves vary).
2. Keep an eye on it the first couple of times, and you'll get the timing down. Drain your bacon on a paper towel while you scramble the eggs.
3. You can scramble your egg or eggs plain or add a splash of cream if you like. Just beat 'em up in a bowl. Spray a medium skillet with nonstick cooking spray, and add a little butter if you want to. Heat over medium-high flame, pour in the eggs, and scramble till set.
4. Lay your low-carb tortilla on a microwaveable plate. Sprinkle the cheese on it, and microwave on high for 10 to 20 seconds-you just want to melt the cheese. Add the scrambled egg and bacon, roll it up, and enjoy!

Tester's note: Julie says the eggs and bacon can even be made ahead and put into a plastic snap-top container, and then used for a couple of days in a row for a fast and easy breakfast on the go. Just nuke the bacon and egg separately (it needs more nuke time than the tortilla), nuke the tortilla with the cheese, combine, and go. Breakfast made in less than a minute, and totally portable for the
commute to work!

Yield: 1 serving

Nutrient breakdown per serving:

• 254 calories
• 17 g fat
• 20 g protein
• 12 g carbohydrate
• 8 g dietary fiber
• 4 g usable carbs.

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Scottish Eggs

This is a decarbed version of what is actually a classic recipe. Our tester, Ray, called this "fabulous!" and when asked ifhe'd make it again, answered with a hearty "Oh, yeah!"

What you need:

• 4 hard-boiled eggs
• 1 pound (455 g) Jimmy Dean or other bulk breakfast sausage
• Spicy pork rinds, crushed

What you do:

1. Preheat oven to 350°F (180°C).
2. Peel your hard-boiled eggs.
3. Divide the sausage into 4 equal portions and flatten each into a thin patty between your palms. Encase each hard-boiled egg in sausage by slowly wrapping a patty around it; then roll in pork rind crumbs. Place on a cookie sheet you've sprayed with nonstick cooking spray, and bake for 20 to 25 minutes.

Yield: 4 servings
 
Nutrient breakdown per serving:

• 577 calories
• 52 g fat
• 23 g protein
• 2 g carbohydrate
• 0 g dietary fiber
• 2 g usable carbs.

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