Tag Archives: MIM

Magic Almond Flour Muffin and Apple Butter

One of the hardest things for a bread lover on a low carb lifestyle is to pass up the delicious artisan breads, the yummy muffins, and San Francisco sour dough.  All right, I make an exception for sour dough… and a few other too tempting breads, but you can’t do it often and it’s hard to limit your indulgence.

But you can whip up some delicious breads that are made with low carb flours and nut flours.  It just means stocking some of these flours in the house.  I especially like to make what I call “Magic Muffins” for breakfast.  They are a variation on the Atkins Muffin in a Minute in that I use low carb flours in them.  I also frequently use Vanilla Whey Protein Powder.  I use a brand that has less than one net carb in a tablespoon, so it’s easy to add without adding much to the carb count.

This recipe for a muffin made with almond flour and coconut flour is delicious and kind of resembles an English muffin.  The ingredients are mixed in a small bowl and cooked for one minute in the microwave, then I loosen it from the bowl, let it cool about 5 minutes and cut it across the middle to put in the toaster.  It’s sturdy enough to stand up to toasting and the flavor is really good.  Add some butter and jam or apple butter on top and it’s a real treat.  It’s also gluten-free.

Almond Flour Magic Muffin

2 tablespoons Almond Flour
1 teaspoon Coconut Flour
1 teaspoon Vanilla Whey Protein Powder (optional)
1 Egg
1 tablespoon Oil
1 teaspoon ground Cinnamon
Pinch of Salt
1 tablespoon Sugar Substitute

In a straight-sided microwavable bowl, stir the egg, oil, cinnamon and sugar substitute together until they are completely blended and no white strings of egg are visible. I use a rubber spatula with a small head for this. Stir in the almond and coconut flours and protein powder (if using) until they are thoroughly mixed in. Be sure to scrape the sides down.

Cook in the microwave for 1 minute. Take out, loosen the edges, and let cool for about 5 minutes to set up. Use a knife with a serrated edge to cut the muffin in half. Toast in a toaster or in the oven until browned to your liking. The longer you cook it, the crisper it gets.

Spread with butter and apple butter for a delicious breakfast or anytime treat.  Makes 1 muffin.

Nutrition Information (without protein powder)
Calories: 292 Fat: 26.2 g Net Carbs: 3.4 g Protein: 9.7 g

Nutrition Information (with protein powder)
Calories: 319.5 Fat: 26.2 g Net Carbs: 3.6 g Protein: 16 g

Slow Cooker Apple Butter

This is a recipe I found on at detoxinista’s web site for making no sugar added apple butter in a slow cooker. I followed her recipe almost exactly except I substituted in 1/4 cup diet cranberry juice for the water and I used Gala apples instead of Fuji, but the recipe works with almost any apple. It doesn’t use any additional sugar and the scent in the house is absolutely tantalizing while it cooks.

3 pounds Apples, cored and sliced or chopped
2 teaspoons ground Cinnamon
1/2 teaspoon ground Ginger
1/4 teaspoon ground Cloves
1/4 cup Oceanspray Diet Cranberry Juice

After you’ve cored and chopped the apples, put the in the slow cooker and add the seasonings and cranberry juice. You don’t need to peel the apples. The peels will cook down and blend in once they are pureed. Stir all the ingredients together, then turn the cooker on to low, cover and cook for five to six hours until the apples are falling apart soft. Use an immersion blender to puree the apples or put them into a food processor or blender to puree. I used a hand held drink blender and it worked beautifully.

Cover the pot loosely and cook another two to three hours until the mixture becomes a thick, spreadable butter. Turn off and let cool, then spoon into jars. I got 4 eight oz. jars from the 3 pounds, but you may get more or less, depending on how thick you want your butter.

Makes 3 to 4 cups of apple butter. A serving is 1 tablespoon

Nutrition Information per serving: (based on 48 servings)
Calories: 15.2 Fat: 0.1 g Net Carbs: 3.3 g Protein: 0.1 g

A touch of the tropics in a ham patty

Another recipe from Better Homes & Gardens “Dieting for One” that I’ve adapted for a low carb lifestyle. When I first read the recipe, I chuckled at the simplicity of it, but I thought I’d give it a try. It uses chunk-style canned ham, but if you’d rather avoid the canned taste, pick up a ham steak at the grocery instead or use leftovers to make it. This tasty little round goes well with a slaw or you can put it on a low carb bun and make a tasty sandwich.

Polynesian-style Ham Patty

2 spears of fresh Pineapple, each cut into six wedges
1 6-1/2 oz. can Chunk-style Ham or 7 oz. Ham
1-2 tablespoons Mayonnaise
2 tablespoon Soft Low Carb Bread Crumbs*
1 teaspoon Minced Onion Flakes, rehydrated
2 tablespoons Green Sweet Pepper, finely chopped
2 teaspoons Dijon Mustard

Preheat oven to 350 degrees (F.)

Cut the ham into chunks or cubes, if it isn’t already, then put it into a food processor  and pulse two or three times to make it ground or flaky.

In a small bowl, combine all the ingredients except the pineapple and mix well. Form two patties with your hands, each about 4 inches in diameter. If the mixture is too moist to hold the patty shape, use a baking-spray-coated muffin ring (or cut the bottom out of the ham can or a tuna can for this purpose) to hold the patty.

Spray a baking pan with cooking spray and place the patties in the pan. Press six wedges of pineapple into each ham patty.

Bake for 25 minutes or until the ham is lightly browned.

Makes 2 servings.

Nutrition Information per serving:
Calories: 161 Fat: 9.2 g Net Carbs: 5.8 g Protein: 12.0 g

* To make low carb bread crumbs, use a Muffin in a Minute recipe, using any low carb flour to replace one tablespoon of the flax meal. If you don’t like flax meal, use almond flour and low carb baking mix.

Muffin in a Minute Adapted

1 Egg
1 Tablespoon Oil
1 Tablespoon Low Carb Baking Mix
1 tablespoon Flax Meal or Almond Flour
Pinch Salt & pinch Pepper
1 tablespoon Parmesan Cheese, grated

In a coffee cup or small microwaveable bowl, add the egg and oil and beat with a skinny spatula or fork to blend the egg into the oil until it looks creamy. You want to ensure the egg is completely mixed in. Add the flour and seasonings and mix together well, making sure the flour is completely mixed in.

Microwave for one minute. Loosen the muffin with your fingers when you take it out, then let it cool a few minutes before crumbling up as much as you need for crumbs. It will not be a fine, dry crumble, but the soft little pieces work well for this recipe. If you’d like to dry it out more, slice it into rounds and put it in a 300 degree (F.) oven to toast for about five minutes.

Nutrition Information per muffin:
Calories:269 Fat:23.8 g Net Carbs: 1.7 g Protein: 11.4 g


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