Low Carb Pancakes

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To anyone still following my blog, I apologize that the posts have been few and far between.  Since it is hard to find time, I am trying to regularly post one of my favorite recipes or low carb experiements that turn out to be a definate success.  This recipe falls into that catagory since pancakes are generally not going to fall in the low carb catagory.

I experiemented and adapted some low carb pancake recipes I found to come up with a low carb pancake mix that tastes great.

1/4 C Almond Flour

1/4 C Coconut Flour

1/4 C Low Carb Baking Mix (Bob's Red Mill Brand)

2 Tbsp Whey Protein Powder

1/8 tsp Nutmeg

1/4 tsp Cinnamon

1/2 tsp Baking Soda

1/2 tsp Baking Powder

1 tsp Truvia/Erythritol (or preferred sweetener)
1/4 tsp salt

2 Large Eggs
2 Tbsp Coconut Oil, Melted (or melted butter)
2 Tbsp Half and Half (or cream)

1 Cup Coconut Milk (or almond milk)

1/8 tsp vanilla (omit if you are using vanilla flavored whey)

Total Batch = 18-20 Net Carbs
Makes 8-12 Small/Meduim Pancakes @  2-3 Net Carbs Each
Serving Size = 2 Small/Medium Pancakes (4-6 Net Carbs)

Mix the dry ingredients in a bowl.  Beat the eggs in a seperate bowl.  Then add all of the remaining wet ingredients to the eggs except the coconut oil/butter.  Just before you are prepared to mix the wet and dry together add the melted coconut oil/butter to the wet ingredients then add the wet to the dry.  Mix until you have a batter.  If your batter is too thin add some more coconut flour, if it is too thick add some more coconut milk.

I used an electric skillet which I set to 325°F.  Once hot (spritz a few drops of water to verify that it is hot enough, the water should jump around wildly then evaporate quickly) pour approximately 1/4 Cup of batter on the skillet.  Use your spoon to spread the batter into a thin layer otherwise the pancake will end up too thick and won't get done in the center. 

I found that slightly less than 1/4 Cup yielded these nice small pancakes.  Let the pancakes cook until the bubbles on the top start to form and the bottom is browned.  It takes awhile for the pancake to cook enough to be able to flip them without making a mess. 

Cook until browned on the other side then serve.

Low Carb Topping Ideas:

-Peanut Butter

-Over Easy Eggs (if you prefer savory over sweet)

-Sugar Free Syrup

-Low Sugar/No Sugar Added Preserves

-Fruit & Whipped Cream

Sun Dried Tomato, Bacon, Feta, & Spinach Low Carb Quiche

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Sun Dried Tomato, Feta Cheese, Spinach, & Bacon Quiche with Low Carb Almond Meal Crust

Almond Meal Crust:
*1-1/2 C Almond Meal or Almond Flour
3 Tbsp Ice Water
4 tsp Olive Oil

*Tip almond meal (w/skins) and almond flour (blanched/skins removed) can be interchanged. You can make your own almond meal by grinding almonds in a food processor or coffee grinder. Make sure you don't grind the almonds too long or you will end up with almond butter. Grind the almonds in steps using a sifter to sift out the flour and returning the larger bits to the grinder.  If you purchase almond meal/flour, I recommend buying it in bulk from Whole Foods/Central Market/Sun Harvest/ect because the per pound cost is generally cheaper. Always store in an airtight container because ground almonds can become rancid.

Mix almond meal/flour and salt.  Above picture is almond flour purchased from Sun Harvest.  Beat olive oil and water and add to almond meal/flour.  Mix until a dough forms.  Add more water or almond meal/flour as required to form a dough ball that is not too dry and not too sticky. 

Spread into a 9" greased pie plate.  Dip your fingers in ice water to keep them from sticking when pressing out your crust. 

Cousins (Merlin & Bailey)

Warning, you likely won't have alot of help during this phase of the project. I caught my helpers sleeping on the job. "Lazy Bums"!!!! Just wait, when this comes out of the oven everyone will be begging.

I recommend covering the edges of the pie with pie covers or just aluminum foil to prevent the edges from burning or getting too dark.  You must exhibit lots of patience if you use aluminum foil, otherwise you will end up very angry because they tend to fall off while placing in the oven.

Bake @350 for 15 to 20 minutes or until it starts to brown.  While the crust is baking work on the filling.

Quiche Filling:
5 Eggs
1/4 C Coconut Milk or Almond Milk
6 to 8 Sundried Tomatoes chopped
1/2 Cup Feta
1 Pkg Frozen Spinach
1 Pkg Bacon

Slice the bacon in 3/8" wide slices and fry until crispy. (If you have read the cast iron post, this would be a good time to use that skillet).  Drain the bacon on paper towels. 

Remove all but 1 Tbsp of bacon grease from the pan and add the spinach and cook until thawed.  Add the sundried tomatoes and cook for another 2 to 3 minutes.  Mix in the bacon and remove from heat.  In a bowl beat the eggs with the coconut/almond milk. 

Pour the spinach mixture into the pie crust.  Add the feta cheese and use a fork to mix the cheese in a bit.  Pour the egg mixture over everything and pop in the oven.  I once again recommend using the covers for the edge.  Remove the covers with about 20 minutes remaining.

Bake quiche 40 to 50 minutes or until eggs are cooked through.  Set out to cool and try to fight off all the hungry people that will be flocking to the kitchen due to the wonderful smell.

I was skeptical of the almond meal crust, but the concensus was that the taste and texture was amazing.  Several comments were that the almond meal crust is preferred over a regular crust.  Try it for yourself.  I'm thinking of using it for a low carb dessert soon. Im open to suggestions.

"Jazzed Up" Spinach Egg Breakfast

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One of the staples of a low carb breakfast is eggs, but do you find yourself getting tired of eggs from your head to your legs? Want something besides a rEGGular breakfast? Starting to wish Humpty didn't get put back together again?

Okay, enough yolking around already.  This is a quick morning breakfast that will help jazz up those eggs a bit.  Maybe it's not "New Orleans" jazzed up, but it definatly has more Jazz than there is in Utah.

Jazzed Up Spinach Egg Breakfast

6 Eggs Beaten

1 Cup Ham Diced (or breakfast meat of choice)

1 Pkg Frozen Cut Leaf Spinach (or fresh spinach if you have some handy)

1/2 Onion Diced

Shredded Cheese

Salsa

Saute onion in a frying pan with a little butter.  Add ham and spinach.  When spinach is thawed completely and cooked through, add the eggs and stir until cooked.  Top with cheese and serve with optional salsa.



Fruit & Yogurt Parfait

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The next dish was an amazing discovery and has become a lifesaver for the low carb diet.  My wife has gotten tired of constantly having eggs for breakfast.  One day at the store I stumbled upon low carb yogurt.  They actually have an abundance of flavors and only have 3 net carbs per cup.

This has become a simple, quick, and tasty low carb breakfast.

1/2 Carton Low Carb Yogurt (Flavor of your choice)
1/4 Cup of mixed berries (blueberries, strawberries, and raspberries)
1/8 Cup chopped almonds
1 Tbsp Whipped Cream

Follow these complicated and detailed instructions very carefully.  Place yogurt in a bowl and top with berries, chopped almonds, then whipped cream.  Enjoy!!!!!

 

Variation into a dessert:

I have to give credit for this variation to my malfunctioning refrigerator.  We just spent $300 to repair our fridge that wasn't cooling correctly, and since then it has become too cold and has been freezing things in the refrigerator.  I pulled one of the low carb yogurts out of the fridge and it was completely frozen.  I set it on the counter to thaw, but became too impatient after about 15 minutes.  What I ended up with was frozen yogurt that was creamy and flavorful. I made the same as above, but instead it ended up as ice cream with all the toppings.  Once I fix the fridge, I will just have to accidentally put a cup of yogurt in the freezer every once in awhile.

Scottish Eggs Benedict (Bugger Off With Those Bloody English Muffins)

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I decided to make traditional Eggs Benedict, but in order to make it fit into the low carb diet, I just left out the English Muffins.  I figured that since the Scottish wouldn't want anything english in their recipe, that would be a fitting name for this variation, as the pun in the title indicates.

 
Hollandaise Sauce
4 egg yolks
12 Tbsp butter (I cut the butter back a bit from the traditional recipe and it still turned out amazing.)
2 Tbsp lemon juice
1/4 tsp salt
1/4 tsp pepper
Dash of cayenne pepper

Beat the yolks and lemon juice in a small saucepan.  Add the seasoning and mix. Cut the butter into small chunks and add to the mixture.  Place pan over medium heat and whisk until sauce reaches desired consistency.  If it gets too thick add a little water and whisk.

8 Eggs
4 Slices Ham (low carb)
1 tsp white vinegar

Fill a large pot with 2" of water.  Bring to a boil, then back the heat down until you get a very gentle simmer.  Add the vinegar.  Add the eggs one at a time to the water.  I recommend cracking each egg into a bowl, then carefully sliding the egg into the water.  The goal is to try to keep the egg together as it goes into the water.  Boil for 2 to 2.5 minutes or until the egg white is firm.  Remove and dry on a paper towel.  Pan fry the ham till crispy.  Top each egg with 1/2 a slice of  ham and some sauce.

Approx. 2 to 3 carbs per serving.