FLAX SANDWICH BUNS
1/2 cup plus 1 tablespoon flax meal
1/4 cup plus 2 tablespoons parmesan cheese
1 1/2 teaspoons onion powder
3/4 teaspoon baking powder
1 1/2 teaspoon granular Splenda or Truvia (I prefer Truvia, some prefer Splenda)
1/2-1 teaspoon caraway seeds, optional
1 1/2 teaspoons dry minced onion
3 eggs
1 1/2 tablespoons water
1 1/2 tablespoons oil
Put the dry minced onion in a small bowl and add just enough water to moisten; let stand until softened. Mix the dry ingredients; add the onions, eggs, water and oil. Pour the batter into 6 greased muffin top pans. Bake at 325º 15-20 minutes. To serve, split the buns horizontally to make two halves using a long, thin knife.
Makes 6 servings
Can be frozen
Per Serving: 140 Calories; 11g Fat; 8g Protein; 5g Carbohydrate; 3.5g Dietary Fiber; 1.5g Net Carbs
I don't have a muffin top pan so I use a jelly roll pan lined with parchment paper and spread this out thin and then cut into square slices. My 11 yr old son asked tonight if I'd just make this for him to use for sandwiches rather than the bread I usually bake for him. I also just dice fresh red onion rather than re-hydrating onions and I add a teaspoon of garlic powder as well.
deli ham
eggs
spinach, mushrooms, or tomatoes
dash of salt
dash of pepper
cheddar cheese
Fill greased muffin tins with deli sliced ham (as if they are cups) and place dried spinach, mushrooms, or tomatoes on the bottom of the ham 'cup'. Put your raw egg in next and top with a dash of salt and pepper. Cook for 10 minutes at 375 degrees, then top with cheddar cheese and cook an additional 5 minutes.
1 cup lukewarm water1/4 cup orange juice (lemon juice will work as well, I've even used the "real lemon" powder reconstituted with water)1/4 cup melted butter (yes, I'm a butter believer - you could use olive oil here, but do NOT use a margarine of other butter substitute) 3 tablespoons molasses
2 teaspoons instant yeast
1/4 cup baby or toddler formula (this is where the extra vitamins come from)
1 1/4 teaspoons salt
3 cups King Arthur whole wheat flour
-Line a regular 9 X 13 metal pan with parchment paper (I'm a big believer in parchment paper, it keeps things from sticking and you don't have to use extra oil or flour - perfect for when you're baking GF foods).
-Combine all of the ingredients in a large bowl. Beat the mixture vigorously for about 3 minutes; an electric mixer set on high speed works well here. You should have a very sticky dough. It won't be pourable, but neither will it be kneadable. Scoop it into the prepared pan.
-Cover the pan with lightly greased plastic wrap, and let it rise for 60 to 90 minutes; it should just about rise to the rim of the pan, perhaps just barely cresting over the rim. While the dough is rising, preheat the oven to 350°F.
-Uncover the bread, and bake it for about 40 to 45 minutes, tenting it with aluminum foil after 20 minutes. The bread is done when it's golden brown on top, and an instant-read thermometer inserted into the center registers between 190°F and 195°F. Remove it from the oven, and after 5 minutes turn it out onto a rack. Brush with melted butter, if desired; this will keep the crust soft. Cool the bread completely before cutting it.
To make this into bread crumbs preheat oven to 350, slice the cooled bread in slices just a bit thinner than a conventional slice of bread, cover pizza pan (or cookie sheet, whatever you've got) with the bread slices. Using the sprayable olive oil spritz the top of the slices then toss on whichever seasonings you prefer. I like the Mrs. Dash Tomato Basil Garlic blend, a bit of dill, some onion powder and a dash of italian seasoning. Put in the oven and let bake for about 20-35 minutes, just keep an eye on it, when it starts to look like it's almost getting black on the edges it done. Take it out and let it cool for about 15 minutes and then either use a sharp knife to dice it up as you would an onion or for super find crumbs just run it thru a food processor or kitchen aid mixer with a grater attachment. This works GREAT for binder for making meatloaf or meatballs as well.
so tonight I made something a lil unhealthy (depending on your views on butter) but that could be made more healthy by using olive oil instead.
First I hit up my herb garden and got a healthy amount of each of the following:
sweet basil
thai basil
greek basil (we -really- like basil if you can't tell)
lemon thyme
rosemary
dill
italian parsley
then from the fridge (b.c mine hasn't grown in yet) I got these things:
1/2 bunch fresh spinach
5 spring onions
1/3 red onion
handful of arugula
3 large cloves of garlic
6 white button mushrooms
1 medium head of green cabbage
Pre-heat oven to 375
line jelly roll pan or cookie sheet and set aside
slice cabbage in half to easily remove core then cut in equal thickness slices of 1/2 to 3/4 inch thickness - keeping them a uniform thickness only ensures that they cook at the same rate. Lay out cabbage slices flat on prepared pan then prepare the herbs. Dice everything except the mushrooms. Slice the mushrooms in thin slices and lay them on top of the cabbage slices. As you dice the herbs they can all go in the same container except the red onion and the garlic, leave those separate, even from each other. In large skillet melt one stick of unsalted butter, add red onions let cook for about 2 minutes then add everything but the garlic, cook about 4 minutes then add the garlic and cook for1-2 more minutes. You could use 1/4-1/3 cup olive oil rather than butter but it was a weekend, so we had butter =) Either way, after the herbs have cooked spread them and the butter or oil evenly over the mushrooms and cabbage then place into preheated oven. It will be cooked completely by 25 minutes, if you'd like it roasted to a crisp texture continue to cook till 40 minutes have passed.
for chicken and broth-1 family size pack of drumsticks-seasoning of your choice (I used the following:3 sprigs of fresh rosemaryabout 10 sprigs of fresh dill - I LOVE dill4 large cloves of garlic chopped into large pieces1/2 large red onion chopped into large chunks2 tablespoons poultry seasoningpinch of red pepper flakes1/4-1/2 teaspoon of sea salt1/2 teaspoon of fresh creacked black pepperPlace all drumsticks in large pot and cover with water, about 2 inches above chicken, add seasonings and allow to come to rolling boil. Lower heat and continur boil till chicken is done (hint, when it falls off the bone it's done). Add more water as needed during boiling process. This should take 1-2 hours depending on how high you keep the temp. While your chicken is boiling start your "dumplings" from this recipeLAUREN'S FLUFFY BISCUITS 1 cup plus 2 tablespoons almond flour, 4 ounces 1/4 teaspoon salt 3/4 teaspoon baking powder 1 1/2 tablespoons cold unsalted butter4 egg whitesIn a medium bowl, mix the almond flour, salt and baking soda or powder with a fork. Cut in the fat using the fork until the butter is all incorporated and the mixture is crumbly and not dry. Chill this mixture for at least 5 minutes and preferably longer to get the fat as cold as possible. (I left this in the fridge while separating the chicken from the bone and filtering the stock - explained in next section)In a small bowl, beat the egg whites with the fork until they look foamy. Add the egg whites to the almond flour mixture and whisk together with the fork for just a couple seconds breaking up any large chunks of flour. The batter will be thin and lumpy. Divide this into four portions in a muffin top pan greased very well or lined with nonstick foil. Bake immediately so that the fat doesn't start to get warm. Bake at 400º for about 12 minutes or until golden brown.Makes 4 biscuits **After your chicken is done use a large colander to drain the broth into a bowl separating the chicken and bones from liquid. Pick chicken off bones and place in separate bowl. Save bones and fat as they can be boiled again to make more stock. Stock is VERY cheap and easy to make at home, freezes beautifully and when you make it yourself you know EXACTLY what's in it - great for folks with food allergies.CHICKEN DUMPLING SAUCE3-5 carrots diced up small1 stalk celery diced up small/12-15 fresh green beans snapped at the ends and diced into small pieces1-2 bunched of fresh green onions, diced small1-1 1/2 sticks of unsalted butter1/2 cup GF Bisquick baking mix (or the low carb baking mix I posted here previously)6-8 homemade chicken stockchicken from stockIn the pot that you boiled the chicken in melt 1 stick of butter, after it's melted add carrots, celery, green beans and green onions, cook for about 5 minutes, till they start to soften and onions and celery begin to clarify. Judge the amount of butter left in the pot and if you need more add 1/2 stick more (you most likely will). As soon as additional butter melts add bisquick stirring constantly to make a roux. When roux begins to brown add broth and stir till even consistency is achieved, Add chicken, bring to boil then turn temp down to low. As sauce cooks it will thicken to a traditional chicken dumpling consistency. While this is cooking finish mixing the biscuits and bake in oven @ 400 for about 12 minutes. I made mine more round than I should have and had to bake them an additional 6-7 minutes and they were still not perfectly done in the center but since I was pouring sauce on top I didn't worry about it. Once sauce has reached the thickness you desire turn off heat. When biscuits finish baking crumble 2 in a bowl and ladle the sauce on top. Tastes almost identical to the very unhealthy chicken dumplings I grew up eating and even got my "you gotta batter and fry it to make it edible" mother's seal of approval. Uing 2 biscuits provides only 6 carbs, 6 g of fiber and 10 g of protein - not sure on the breakdown of everything else but I know that this is THE most healthy version of an old souther classic you could possibly make. Next time I will you use the low carb baking mix to make the roux rather than the bisquick, I've just been on a lot of strong pain killers for a few weeks not and simply ran out of steam.happy Healthy Eating!!**I doubled the biscuit recipe and came out with 9 equal size portions that I baked in a square glass baking dish. If you're not accustomed to GF baking you'll want to make the biscuits out round thinking they'll flatten as they bake - this is not the case, you're going to want to make them more flat, GF stuff doesn't rise or expand in the same manner than tradition baking does, but that's something you'll learn along the way
1 cup plus 2 tablespoons almond flour, 4 ounces 1/4 teaspoon salt 3/4 teaspoon baking powder 1 1/2 tablespoons cold unsalted butter4 egg whitesIn a medium bowl, mix the almond flour, salt and baking soda or powder with a fork. Cut in the fat using the fork until the butter is all incorporated and the mixture is crumbly and not dry. Chill this mixture for at least 5 minutes and preferably longer to get the fat as cold as possible. (I left this in the fridge while separating the chicken from the bone and filtering the stock - explained in next section)In a small bowl, beat the egg whites with the fork until they look foamy. Add the egg whites to the almond flour mixture and whisk together with the fork for just a couple seconds breaking up any large chunks of flour. The batter will be thin and lumpy. Divide this into four portions in a muffin top pan greased very well or lined with nonstick foil. Bake immediately so that the fat doesn't start to get warm. Bake at 400º for about 12 minutes or until golden brown.Makes 4 biscuits **
1 cup soy flour 2 cups soy protein isolate (unflavored)1 teaspoon salt 2 tablespoons Splenda or Truvia
Mix well and sift together. Makes about 3 1/4 cups (11 net carbs)
