Low Carb, High Fiber

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Information, General

• Nutritional Information
  • High-Fiber Flours
    • Almond Flour (01/18)
      • 1 tbsp has 40 calories, 3.0 carbs, 3.0 grams fiber, 3.5 grams fat, and 1.5 grams protein
    • Chia Seed Powder (Badia Ground Chia Seed)
      • 1 tbsp has 30 calories, 0.6 carbs, 2.0 grams fiber, 1.8 grams fat, and 1.0 gram protein
    • Chia Seeds
      • 1 tbsp has 69 calories, 1.0 carb, 5.0 grams fiber, 4.0 grams fat, and 2.0 grams protein
    • Coconut, Finely Shredded (02/18)
      • 1 tbsp has 33 calories, 0.67 carbs, 0.67 grams fiber, 3.3 grams fat, and 0.33 grams protein
    • Coconut Flour (01/18)
      • 1 tbsp has 30 calories, 1.5 carbs, 2.5 grams fiber, 1.0 gram fat, and 1.0 gram protein
    • Flaxseed Meal (01/18)
      • 1 tbsp has 30 calories, 0.0 carbs, 2.0 grams fiber, 2.5 grams fat, and 1.5 grams protein
    • Glucomannan Powder (01/18)
      • 1 tbsp has 30 calories, 0.0 carbs, 15.0 grams fiber, 0.0 grams fat, and 0.0 grams protein
      • NOW Glucomannan Powder: 1 tbsp has 30 calories, 12.0 grams fiber
      • THM Glucomannan: 1 tbsp has 9.0 grams fiber
    • Guar Gum (01/18)
      • 1 tbsp has 20 calories, 0.0 carbs, 6 grams fiber, 0.0 grams fat, and 0.0 grams protein
    • Nutritional Yeast (02/18)
      • 1 tbsp has 15 calories, 0.5 carbs, 0.75 grams fiber, 0.125 gram fat, and 2.0 grams protein
    • Oat Bran (02/20)
      • 1 tbsp has 14.4 calories, 3.0 carbs, 0.9 grams fiber, 0.4 grams fat, and 1.0 grams protein
    • Oat Fiber (01/18)
      • 1 tbsp has 1.25 calories, 0.0 carbs, 5.0 grams fiber, 0.0 grams fat, and 0.0 grams protein
    • Oat Flour (02/20)
      • 1 tbsp has 30.0 calories, 4.75 carbs, 0.75 grams fiber, 0.5 grams fat, and 1.0 grams protein
    • Psyllium Husk Powder (01/18)
      • 1 tbsp has 30 calories, 1.0 carb, 7.0 grams fiber, 0.0 grams fat, and 0.0 grams protein
    • Psyllium Husk Whole
      • 1 tbsp has 10 calories, 0.3 carb, 2.3 grams fiber, 0.0 grams fat, and 0.0 grams protein
    • Wheat Bran (02/23)
      • 1 tbsp has 17 calories, 9.0 carb, 10.0 grams fiber, 1.5 grams fat, and 5.0 grams protein
    • Xanthan Gum (01/18)
      • 1 tbsp has 35 calories, 0.0 carbs, 8.0 grams fiber, 0.0 grams fat, and 0.0 grams protein

  • Higher Carb Flours
    • Masa Harina Corn Flour
      • 1 tbsp has 25.0 calories, 5.00 carbs, 1.0 gram fiber, 0.0 grams fat, and 1.5 grams protein

  • Selected Fats
    • Greek Yogurt, Plain
      • 1 tbsp has 12.2 calories, 0.47 carbs, 0.0 grams fiber, 0.75 grams fat, and 1.03 grams protein
    • Sour Cream
      • 1 tbsp has 30 calories, 0.5 carbs, 0.0 grams fiber, 2.5 grams fat, and 0.5 grams protein

• Substitutions
  • 1 tsp baking soda = 3 tsp baking powder

  • How to Substitute Applesauce for Fat in Baking @ azcentral.com (07/22)
    • Use applesauce in cakes, quick breads, and muffins that are already moist and dense
    • Brownies made with applesauce can end up dry and crumbly
    • Cookies made with applesauce bake up puffy and cake-like, not flat and crisp
    • Let baked goods made with applesauce cool for 10-15 minutes before cutting
      (to prevent crumbling)
    • Applesauce adds its own liquid
    • Traditional white/yellow cakes: replace oil with equal amount of applesauce; reduce
      other liquid by 1/4 cup
    • Brownies: replace oil with an equal amount of applesauce; reduce other liquids by half
    • Oatmeal cookies: replace oil with an equal amount of applesauce; leave out other liquids
    • Chocolate chip cookies: replace each 1/3 cup of oil with 1/4 cup applesauce and leave
      out other liquids
    • Peanut butter cookies: replace each 1/4 cup oil with 2 tbsp applesauce and leave out
      other liquids

• General Information
  • Comments about oat fiber
    • Oat fiber is NOT a one-for-one flour substitute
    • It is used in small amounts to enhance the texture and flavor
    • It brings a slightly floury taste to baked goods
    • It brings a smoother texture to cake, muffins or cupcakes
    • If over used, it will dry out your product to the point you can't swallow it

  • How to Substitute Oat Fiber for Oat Flour @ healthyeating.sfgate.com (01/18)
    • Oat fiber's fine texture makes it a bulk ingredient and a substitution for oat flour
    • Oat fiber is made of pure dietary fiber -- 27 grams per ounce
    • You can subsitute oat fiber for 1/4 of the oat flour called for in a recipe
    • You can use oat fiber to replace the volume lost when substituting stevia for sugar in baked goods
    • You can't use oat fiber as a thickening agent in soups or sauces
    • For Breads (baking)
      • Use 75% oat flour, 25% oat fiber, and add a pinch of baking soda
      • In baking, the addition of oat fiber doesn't alter time-and-temperature guidelines
    • To replace sugar volume
      • Use 1/2 tsp of stevia powder for each cup of sugar in the recipe
      • Add 1/3 cup of oat fiber for every cup of sugar that you replaced with stevia
      • Add enough water to the oat fiber to form a paste
      • The oat fiber-water paste replaces the volume lost when you replace sugar with stevia
      • You should not bake stevia at a temperature higher than 400 deg F

  • Oat Fiber vs Oat Bran @ gwens-nest.com (01/18)
    • Oat Bran
      • Oat bran is made from the outmost bran or edible covering of the oat
      • It contains carbs (both soluble and insoluble fiber), fat, and protein
      • It is made from the oat groat
    • Oat Fiber
      • Oat fiber is ONLY the insoluble fiber
      • It is made from grinding the non-digestible oat hull
      • It is NOT made from the oat groat; it is made from the husk
      • Oat fiber is more akin to sawdust than to oatmeal
      • It provides no nutrients or carbs
      • It absorbs a lot of liquid in a recipe and adds moisture to baked goods

  • Oat Fiber @ gainmillers.com (01/18)
    • Natural oat fiber with two different rates of water absorption
    • Lightened oat fiber which is treated with peroxide for a lighter tint
    • Hydrocolloid fiber is a propietary blend of finely-ground high fibers

  • Net Carbs and Fiber @ ketogenic.com (good information) (01/18)

  • Substitution FAQs and Baking Tips @ briana-thomas.com (01/18)
    • Things made with oat flour tend to sink on top as well as be slightly gummy
    • Things made with oat flour can be fairly normal-tasting
    • Oat fiber is very fine
    • Oat fiber soaks up a lot of liquid, and your end product can be gritty if too much oat fiber is used

  • Helpful Ingredients Substitutions for the THM Beginner @ briana-thomas.com (02/18)

  • Wheat Bran vs Oat Bran
    • Wheat Bran vs oat Bran @ healthyeating.sfgate.com (02/23)
      • A cup of wheat bran has 125 calories and 2.5 grams of fat, while a cup of
        oat bran has 231 calories and 6.5 grams of fat
      • Wheat bran is higher in fiber, with 25 grams per cup compared to oat bran's
        14.5 grams
      • Oat bran has more protein, but overall, wheat bran is more conducive to weight loss

    • Wheat Bran vs Oat Bran @ foodchamps.org (02/23)
      • Wheat bran has more vitamins than oat bran (about double the amount)
      • Wheat bran is insoluble fiber (add bulk to stool)
      • Oat bran has soluble fiber (which attracts water and turns into a gel)
      • Oat bran is gluten-free, and wheat bran is not
      • Wheat bran can cause gas and abdominal pain (due to fructans)
      • Oat bran promotes more efficient digestion
      • Wheat bran contains the anti-nutrient called phytic acid

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Baking Blends

• Briana's Baking Mix @ briana-thomas.com (02/18)
  • 1 cup whey protein powder
  • 3 cups coconut flour
  • 2 cups oat fiber
  • 1 1/2 cups golden flaxmeal
  • 1 1/2 tsp xanthan gum

• Chocolate Cake Master Mix (THM-FP) (01/18)
  • Ingredients
    • 1/2 cup oat fiber
    • 1/2 cup coconut flour
    • 1 cup cocoa
    • 1 cup Erythritol
    • 1/2 tsp stevia powder
    • 1/2 tsp sea salt
    • 4 tsp baking powder
    • 4 tsp glucomannan
  • Instructions
    • 1/3 cup Chocolate Cake Master Mix
    • 1/3 cup egg whites
    • 1 tbsp water
    • 1/2 tsp vanilla extract
    • Mix; divide into 2 ramekins, and microwave for 1 min 30 seconds
  • Notes
    • Approximately 10 batches of Chocolate Cake can be made from the Master Mix

• Double Oat "Flour" Mixture for Pancakes (01/18)
  • 2 tbsp oat FLOUR
  • 4 tbsp oat FIBER
  • 1 tsp baking powder
  • 2 tsp Truvia

• Fantastic Flour Mix and Recipes @ lowcarbfriends.com (01/18)
  • Fantastic Flour Mix
    • 2 Tbsp Oat fiber
    • 2 Tbsp coconut flour (60)
    • 1 Tbsp vanilla protein powder (30)
    • 1 Tbsp eggwhite powder (22)
    • 1/2 tsp baking powder
    • 1/2 tsp glucomannan powder
    • 1 Tbsp erythritol (optional)
    • Spices (optional -- but is great with pumpkin pie spice or cinnamon)
    • To this I add a mixture of davinci SF syrup and water, or almond milk
    • My mixture is about 1/2 cup to start, but more liquid may be necessary
      (because of the coconut flour)
    • Microwave this for about 3 minutes
  • Original Link to Fantastic Flour Mix @ lowcarbfriends.com (02/18)

• FP Easy Mix (01/18)
  • Ingredients
    • 1 cup oat flour
    • 1 cup coconut flour
    • 1/2 cup psyllium husk
    • 1/2 cup oat fiber
    • 2 tbsp baking powder
    • 1 tbsp xanthan gum
    • 1/2 tsp salt
  • Instructions
    • Blend for 30 seconds in a food processor
    • You can use 1 cup of psyllium husk, 1 cup of oat fiber, OR a blend of the two
    • 3 tbsp is one "serving"
  • FP Apple Muffin in a Mug
    • Ingredients
      • 1/4 cup egg whites slightly beaten
      • 2 TBS Apple Sauce
      • 1 to 2 TBS water, Almond milk or FP allergy safe milk
      • 1 to 2 tsp THM sweet blend
      • 1/2 tsp vanilla
      • 3 TBS FP Easy Mix
      • 1/4 tsp Apple pie spice or Cinnamon
    • Instructions
      • Mix together until well blended
      • Grease a ramekin, oven safe bowl or mug
      • Scoop the batter into the ramekin
      • Microwave for 2 min
      • Or, bake at 375 deg F for 20 min
  • FP Chocolate Cake
    • Ingredients
      • 1/4 cup egg whites slightly beaten
      • 2 TBS water, Almond milk or FP allergy safe milk (4 TBS for molten version)
      • 1 to 2 tsp THM sweet blend
      • 1 tsp vanilla
      • 2 1/2 TBS FP Easy Mix
      • 1 TBS Unsweetened Cocoa Powder
    • Instructions
      • Mix together until well blended
      • Scoop in batter and spread out evenly
      • Microwave for 2 min
      • Or, bake at 375 deg F for 20 min
  • FP Pancakes
    • Ingredients
      • 1/4 cup egg whites, slightly beaten
      • 1/2 tsp coconut oil (optional)
      • 1/2 cup water or FP almond milk
      • 1/2 tsp vanilla
      • 1 doonk THM stevia
      • 3 TBS FP easy mix
    • Instructions
      • Mix together well
      • Scoop out batter onto a preheated lightly greased griddle
      • Cook as you would any pancakes
      • With the psyllium the batter may get a bit thick
      • You might have to press down the pancakes with a wet egg turner
  • FP Sandwich Bread
    • Ingredients
      • 1/4 cup egg whites, slightly beaten
      • 2 tbsp water
      • 3 tbsp FP Easy Mix
      • 1/4 tsp garlic powder
      • 1/4 tsp Rosemary (optional)
    • Instructions
      • Mix together until well blended
      • Grease a ramekin and fill
      • Microwave for 2 minutes, or bake at 375 deg F for 20 minutes
      • Or, shape on a pre-heated griddle, and cook like an English muffin

• Kris' Baking Mix -- copycat for THM Baking Blend (FP) (01/18)
  • Ingredients
    • 1 cup oat fiber
    • 1/2 cup coconut flour
    • 1/3 cup golden flax meal
    • 3 tbsp almond flour
    • 3 tbsp hydrolyzed collagen
    • 1 tbsp glucomannan
  • Notes
    • 1/4 cup of the baking mix has 52 calories, 3 grams fat, and 1.5 net carbs

• Low Carb Baking Mix @ pursuingjoy.blogspot.com (01/18)
  • 3 cups ground flax (golden flax)
  • 1 1/2 cups almond flour
  • 1 1/2 cups oat fiber
  • 5 1/2 tbsp baking powder
  • 1 tbsp sea salt

• Trim Healthy Mama DIY Baking Blend
  • 3 cups oat fiber
  • 1 cup coconut flour
  • 2 cups almond flour
  • 1 cup ground golden flaxseed
  • 1/2 cup unflavored whey protein
  • 1 tbsp xanthan gum or glucomannan

• Vanilla Cake Master Mix (THM-FP) @ sherigraham.com (01/18)
  • Ingredients
    • 1/2 cup oat fiber
    • 1/2 cup coconut flour
    • 1/2 cup whey protein powder - vanilla
    • 1/2 cup Erythritol
    • 1/2 tsp Stevia Powder
    • 1/2 tsp sea salt
    • 4 tsp baking powder
    • 4 tsp Glucomannan
  • Single Serving Vanilla Cake
    • 1/4 cup Vanilla Cake Master Mix
    • 1/3 cup egg whites
    • 1/2 tsp vanilla extract
    • 1/4 tsp butter extract
    • Mix ingredients in a small bowl
    • Divide into 2 ramekins, and cook in the microwae for 1 min 30 seconds
    • You can bake these cakes in muffin tins at 350 deg F for about 20 minutes

• Very Low Carb Flour Mix @ donnareish.com (01/18)

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Beverages

• Hot Chocolate
  • Hot Chocolate Trimmaccino @ thelaundrymoms.com (01/18)
    • Ingredients
      • 8-12 oz Hot water
      • Stevia extract to taste
      • 1 rounded tsp cocoa powder
      • 1 pinch Salt
      • 1 dash vanilla
      • 1/32 tsp Glucomannan
      • 1 tsp MCT oil
      • 1 tsp Grass Fed butter
      • 1 tsp Whey Protein Powder
    • Instructions
      • Put all ingredients in blender except for gluccomannan and whey protein
      • Start the blend on low, then add the gluccomannan and whey protein while it is running
      • Turn blender to ultra-high for a count of 10

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Cheesecake

• Blueberry Cheesecake Delight @ briana-thomas.com (02/18)
  • Ingredients for Crust
    • 1 cup Briana's Baking Mix*
    • 2 tsp THM Super Sweet Blend
    • 1/4 tsp xanthan gum
    • 5 Tbsp salted butter, softened
  • Ingredients for Filling
    • 8 oz. reduced-fat cream cheese
    • 1/2 tsp vanilla extract
    • 1/8 tsp THM Pure Stevia Extract Powder
    • 1/2 cup heavy whipping cream
  • Ingredients for Blueberry Topping
    • 1 1/2 cup blueberries
    • 3/4 cup water
    • 1 1/2 tsp THM Super Sweet Blend
    • 1 tsp lemon juice
    • 1/8 tsp THM Pure Stevia Extract Powder
    • 1 tsp Knox gelatin (or 1 1/4 tsp Great Lakes gelatin)
    • 1/2 tsp glucomannan
    • 2 cup fresh blueberries
  • Instructions for Crust
    • Whisk the dry ingredients.
    • Beat in the butter with a hand mixer until crumbs form.
    • Press into a greased 8"x8" pan and bake at 350 deg F for 7 minutes.
    • Cool completely.
  • Instructions for Filling
    • Beat the cream cheese, vanilla, and stevia until smooth.
    • Add the cream and beat until thick and fluffy.
    • Spread over the cooled crust.
  • Instructions for Blueberry Topping
    • Bring the first five ingredients to a boil in a saucepan and simmer (uncovered)
      for five minutes.
    • Take off the heat and blend with an immersion blender until smooth.
    • Blend in the gelatin and glucomannan, adding the glucomannan while blending so
      it doesn't clump.
    • Stir in the fresh blueberries gently.
    • Cool the blueberry topping to room temperature before spreading it onto the top
      of the delight.
    • Refrigerate the delight overnight to set up completely.

• Strawberry Cheesecake with Glucomannan @ geniuskitchen.com (02/18)
  • Ingredients for Crust
    • 1 cup graham cracker crumbs
    • 1/4 cup ground flax seed
    • 1/4 cup oat bran
    • 1/3 cup water
    • 6 grams glucomannan (1-2 tsp?)
  • Ingredients for Filling
    • 2 cups low-fat cottage cheese
    • 6 grams glucomannan (1-2 tsp?)
    • 3 ounces fat-free cream cheese
    • 3 scoops vanilla whey protein powder
  • Ingredients for Topping
    • 1 cup strawberries, sliced fresh
    • 4 tbsp strawberry jam, sugar-free
  • Instructions for Crust
    • Coat a 9" pie pan with cooking spray.
    • In a large bowl, combine all of crust ingredients.
    • Stir mixture until it’s same consistency throughout.
    • Press mixture into pie pan, easing up the sides.
  • Instructions for Filling
    • In a blender, combine all filling ingredients.
    • Blend on high until smooth and creamy.
    • Pour into crust.
    • Refrigerate for 1 hour.
  • Instructions for Topping
    • In small bowl, mix strawberries and jam.
    • Spread over chilled cheesecake.

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Flaxseed Meal

• Recipe Collections
  • Flaxseed Meal Recipes @ bobsredmill.com (03/17)
  • Flaxseed Meal Recipes @ elanaspantry.com (03/17)
  • Flax Recipes @ flax.com (03/17)

• Bread
  • Flaxseed Bread Low Carb @ youtube.com (03/17)
  • Flaxseed Tortillas and Bread @ diabetesdaily.com (03/17)
  • Low Carb One-Minute Bread @ yummly.co (03/17)
    • One-Minute Microwave Bread
      • Ingredients
        • 2 tsp coconut oil
        • 1 lg egg
        • 1 tbsp water
        • 1 1/2 tbsp almond meal
        • 1 tbsp flaxseed meal
        • 1 tbsp Parmesan cheese (from can)
        • 1/4 tsp baking powder
        • 1/4 tsp Splenda
        • Dash salt
      • Instructions
        • Add ingredients to liquid coconut oil; whisk well
        • Spray microwave-safe bowl/ramekin/sandwich container with Pam
        • Pour batter into container
        • Microwave on high for 1 minute
        • If still a little wet, microwave another 30 seconds
        • Invert on a plate, and slice in half
        • Pace in toaster for extra crunch
    • Oven Bread
      • Ingredients
        • 1/4 cup Butter, melted
        • 6 Large Eggs
        • 1/3 cup Water
        • 3 tbsp Parmesan
        • 1/2 cup Almond Flour
        • 1/3 cup Flax Meal
        • 1 1/2 tsp Baking Powder
        • 1/2 tsp Salt
        • 1 1/2 tsp Splenda
      • Instructions
        • Mix as intructed above
        • Divide batter into 6 greased small pie tins, approximately 1/3 cup of batter in each tin
        • Place tins on baking sheet
        • Bake at 350 degrees for 20 minutes
        • Slice and toast for that extra crunch
  • Zero Carb Flax & Parmesan Pizza Crust @ ibreatheimhungry.com (03/17)
    • Ingredients
      • 1 cup flax meal
      • 1/2 cup finely grated Parmesan cheese
      • 2 eggs
    • Instructions
      • Mix flax meal and cheese in a medium bowl
      • Add eggs, and stir until a dough is formed
      • It will be sticky; let it rest for 5 minutes
      • Wet your hands with water, and press onto a greased cookie sheet
      • Dough should make a 10-inch circle, and be about 1/3 inch thick
      • Bake at 350 de F for 8 minutes
      • Remove from oven; add toppings
      • Bake for another 15 minutes at 350 deg F
    • Notes
      • 1/4 crust: 239 calories, 18 g fat, 0.4 carbs, 13 g protein

• Breading
  • Chicken Fingers @ yummly.co (03/16)
    • Ingredients
      • 1 pound chicken fingers
      • 3 eggs
      • 1/4 cup flax seeds (whole, ground into a meal)
      • 1/4 cup gluten-free flour
      • 2 tsp salt
      • Pepper, to taste
      • 1/4 tsp garlic powder
      • 1/2 tsp dried oregano
      • 1/2 tsp chili powder
      • Coconut oil (for frying)
    • Instructions
      • In a medium bowl, beat the eggs
      • In a second bowl or pie plate, mix the remaining ingredients
      • Dip chicken tender into egg, and then coat with flour/flax mixture

• Cookies
  • Crispy, Nutty, Chewy 100% Flax Breakfast Cookies @ powerhungry.com (03/17)
    • Ingrdients
      • 2/3 cup ground flax seeds (flaxseed meal)
      • 1/2 cup unsweetened peanut butter
      • 1/3 cup maple syrup or honey
      • 1/3 cup milk
      • 1 tsp vanilla extract
      • 1 tsp ground cinnamon
      • 2/3 cup raisins
    • Instructions
      • Preheat oven to 325 deg F
      • Spray 12-cup muffin pan with nonstick cooking spray
      • In a large bowl, mix the ingredients (except raisins)
      • Stir in raisins until combined
      • Evenly divide batter into muffin cups
      • Bake for 25-30 minutes; edges should be golden brown and tops somewhat dry
      • Let cool in the pan on a wire rack for 5 minutes
      • Transfer to the rack to cool
    • Notes
      • Store cooking at room temperature for up to 5 days
      • Wrap in plastic wrap, then foil, and freeze for up to 6 months
      • Let thaw for 2-3 hours before serving
  • Raw Cookie Dough @ yummly.com (03/16)
    • 1/3 cup vanilla protein powder
    • 1/4 cup flax seeds (ground)
    • 2 tbsp erythritol (powdered)
    • 1/4 tsp vanilla extract
    • 15 drops liquid stevia
    • 1 tbsp chia seeds (powdered)
    • 2 tbps chocolate chips (Lily's)
    • 1/4 cup sunflower seed butter
    • 1/4 cup water
    • 1 pinch sea salt

• Minute Muffins
  • Minute Muffin @ bobsredmill.com (03/17)
  • One-Minute Low-Carb Flaxseed Muffin @ food.com (03/17)
    • Ingredients
      • 1/4 cup flaxseed meal
      • 1/2 tsp baking powder
      • 1/4 tsp stevia powder
      • 1 tsp cinnamon
      • 1 egg
      • 1 tsp oil
    • Directions
      • Mix all ingredients in a coffee mug
      • Microwave for 1 minute on high
      • It will be moist at first, but that goes away as the muffin cools
      • You can use egg whites and leave out the oil

• Muffins
  • Flaxseed Cinnamon Bun Muffins @ healthfulpursuit.com (03/17)

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Glucomannan

• Science of Glucomannan
  • Glucomannan @ sciencedirect.com (01/18)
    • Viscosity of konjac glucomannan solutions increases with concentration
    • Viscosity is NOT affected by salt concentration
    • The lower the pH, the lower the viscosity; it is a gel at a higher pH value
    • Konjac can interact with many other polysaccharides, such as xanthan and carrageenan
    • Adding sugar can enhance the strength of the synergistic gel, which adding salt
      can inhibit the formation of the synergistic gel
    • Konjac glucomannan is suitable as a fat replacer in meat and dairy products
    • Konjac also interacts with starches and modified starches (for increased viscosity)
    • Calcium hydroxide (lime, pH 12.20) and Potassium Carbonate (pH 11.00) have a
      pH high enough to cause gels

  • Viscosity and Gel Formation of a Konjac Flour (PDF) (01/18)
    • Konjac flour starts to gel at pH 10.0
    • This means that baking soda can NOT be used to produce a good gel.
    • Considerable increase in viscosity was observed for the mixtures of konjac/rice,
      konjac/wheat, and konjac/corn flours.
    • Presence of sucrose LOWERED the viscosity of a konjac flour solution.
    • Konjac/xanthan mixtures formed gel under heating conditions for which the
      individual components did not gel.

  • A Review of Konjac Glucomannan Gels @ ncbi.nlm.nih.gov (02/18)
    • Glucomannan can only be digested at the end of the small intestine and the colon.
    • Glucomannan can form a thermally irreversible gel with alkaline processing.
    • A gel prepared by mirowave heat has a high elongation rate.
    • Glucomannan and kappa-carrageenan or glucomannan and xanthan gum can form hydrogels.
    • Glucomannan and gelatin can form a hydrogel.
    • Glucomannan and starch can form new gels.
    • Glucomannan and protein can form edible gels.
    • Glucomannan and egg whites can make gels.
    • Glucomannan has been used to prepare low-fat processed cheese and yogurt.
    • Konjac gel can be used to replace 30% of the fat in mayonnaise.
    • Konjac gel can be used as a stabilizer for ice cream.
    • Konjac gel can help baked goods look smooth, and taste light and crisp.

• Glucomannan and Gelatin
  • Rheological and Thermal Behavior of Mixed Gelatin/Konjac Glucomannan Gels @
    onlinelibrary.wiley.com (02/18)
    • The melting temperature of konjac-modified gels remains below body temperature.
    • The addition of konjac to gelatin gels, with or without sucrose, decreased
      sensory hardness and stickiness.
    • The mixed gels also retained their melt-in-mouth properties, as konjac did not
      affect the thermal properties.

• Hints and Suggestions
  • Gluten-free Thickeners (01/18)
    • Aside from xanthan gum, the most successful gluten substitute I've ever used is
      glucomannan, or konjac flour. Glucomannan is a thickener that easily gels water and
      aqueous solutions and adds elasticity to doughs and batters. It consists entirely of
      soluble fiber and, in my experience, works better than xanthan gum as a gluten substitute.
    • Like xanthan gum, though, when using it, be careful not to use too much, as it
      can keep your baked goods from cooking all the way through. The most I could imagine
      you'd need is around 0.5 tsp glucomannan per cup gluten-free flour, but it depends
      what you're making. I'd recommend substituting it on a 1:1 ratio for xanthan gum if
      a recipe calls for it and adjusting from there if need be.
    • Another thing about glucomannan is that, when using it, you may have to decrease
      baking temperature and increase baking time to better cook whatever you're making
      fully and evenly. If a recipe calls for 30 minutes at 350 F, you may want to try
      40-50 minutes at 275-300 F, testing for doneness, and leaving it in for longer if
      need be, then adjust the procedure from your experience for next time.

  • Substitutions for Xanthan Gum
    • For cakes and breads, use 1/2 tsp xanthan gum OR Konjac powder per cup of flour
    • For flatbreads or tortillas, use 3/4 tsp of xanthan gum OR Konjan powder per cup of flour

  • Glucomannan Gel @ lowcarbfriends.com (01/18)
    • Glucomannan gel = 2 tbsp powder and 2 cups cold water
    • Use blender to mix ingredients
    • Store in frig, and use in cooking and shakes

  • Hints and Suggestions @ lowcarbfriends.com (01/18)

  • Konjac Properties @ cybercolloids.net (01/18)
    • Konjac solutions are tolerant to higher levels of salts
    • Konjac solution does not form gel because its acetyl group prevents the long
      chains of Glucomannan from approaching each other
    • However, it does form gel by heating to 85 deg C with mild alkali condition (pH 9-10)
    • This gel is stable to heat, and will remain stable under repeated heating
    • Baking soda has a pH of 9.0, and pickling lime has a pH of 12.2

• Collections of Recipes
  • Baking Recipes @ konjacforlife.com (02/18)

  • Top Glucomannan Recipes @ grassfedmama.com (01/18)

• Konnyaku (aka Konjac Jelly)
  • How to Cook Konnyaku @ justonecookbook.com (03/18)
    • Cook from cold water: Konnyaku lose more moisture with this method. Hence,
      the texture will be firmer and chewier. Once boiling, cook for 2-3 minutes and drain.
    • Cook in boiling water: Cook in boiling water for 2-3 minutes. The unique smell
      will go away and the texture will be more giggly and tender.
    • Don’t cook for too long as it will start losing calcium.
    • You can also rub konnyaku with salt before boiling to remove the smell.

  • How to Make Konnyaku from Konjac Powder @ youtube.com (03/18)
    • Wear disposible gloves to protect your hands.
    • Put hot water (122 deg F) in a large bowl.
    • While stirring the water with a whisk, slowly add the konnyaku powder a little
      at a time.
    • Continue to stir until the mixture becomes pasty.
    • Let mixture sit for about 30 minutes.
    • Start a large pot of boiling water.
    • Prepare the coagulant liquid.
    • Knead the konjaku paste until it becomes sticky and turns a little more white
      (about 5-10 minutes).
    • Add the coagulant liquid all at once.
    • Knead the mixture while mixing quickly.
    • You will notice the odor peculiar to konjac.
    • Knead until the color is uniform; you must be quite forceful.
    • Make balls of the mixture. If you wet your hands while making a ball,
      it will be smoother.
    • Put the balls into the boiling water. Let them boil for about 30-40 minutes.
    • After 30-40 minutes, turn off the heat and let the balls continue to sit in the
      hot water to age. The konnyaku will become more elastic and delicious.
    • Store the balls in water (in the frig). They can be preserved for about 10 days.

• Shirataki
  • Shirataki @ justhungry.com (01/18)

• Sources
  • Konjac Flour @ konjacfoods.com (01/18)
    • Konjac Powder 500 g ($19.00 + $5.00 shipping) (01/18)
  • Konjac Glucomannan Powder 500 g @ netrition.com ($19.99) (01/18)
  • NOW Glucomannan @ netrition.com (8 oz; $9.99) (01/18)

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Ice Cream & Soft Serve

• Ice Cream
  • Basic Ice Cream Recipes @ briana-thomas.com (01/18)
    • Ingredients
      • 2 cups unsweetened almond milk
      • 3/4 cup egg whites
      • 3/4 cup low-fat cottage cheese
      • 1 T vegetable glycerin (improves the texture)
      • 1 1/2 tsp. vanilla extract
      • 5-6 smidgens Pure Stevia Extract Powder, or more to taste
      • 1/8 tsp. salt
      • 1 tsp. glucomannan
    • Instructions
      • Blend all ingredients together until smooth and frothy (about 1 minute)
      • Churn in an automatic ice cream maker
      • Transfer to a container, and stir AS LITTLE as possible
      • Freeze to firm up even more

  • Chocolate Pudding Popsicles @ briana-thomas.com (01/18)
    • Ingredients
      • 2 cups milk
      • 1/3 cup cottage cheese
      • 2 eggs
      • 1/4 cup unsweetened cocoa powder
      • 2 1/2 tsp. THM Super Sweet Blend
      • 1/2 tsp. glucomannan
      • Scant 1/2 tsp. salt
      • 1 T butter
      • 1 T vegetable glycerin (I suggest you don't omit this)
      • 1 tsp. vanilla extract
    • Instructions
      • In a blender, blend all ingredients except the butter, vegetable glycerin, and vanilla
      • In a nonstick saucepan, cook the mixture until it reaches a slow boil,
        stirring often, especially toward the end so it doesn't stick
      • Take the pudding off the heat and whisk in the butter, vegetable glycerin, and vanilla
      • Use a funnel to pour the pudding mixture into popsicle molds
      • Transfer popsicle molds to the freezer until firm
      • Yields approximately 12 small-medium pudding popsicles
    • Notes
      • If you omit the glycerin, add an extra 1/2 tsp glucomannan

• Soft Serve
  • Chocolate Ice Cream @ sherigraham.com (01/18)
    • Ingredients
      • 1/2 cup low fat cottage cheese
      • 1/2 cup unsweetened almond milk (plain or vanilla flavored)
      • 1 scoop vanilla whey protein powder
      • 1 heaping tablespoon cocoa
      • 1 teaspoon vanilla
      • dash salt
      • NuNaturals Pure Stevia Extract Powder – several shakes to taste
      • 2 cups ice cubes
      • 1/2 teaspoon Glucomannan
    • Instructions
      • Add everything but the Glucomannan to a blender and blend to break up ice
      • Add in the Glucomannan and continue to blend until smooth
      • Taste test and add more sweetener and/or salt as needed
      • Serve immediately, put in the freezer to thicken a little more, or freeze and eat later
      • If you freeze it for later, you will need to let it sit for a bit to soften before eating

  • Chocolate Dreamy @ briana-thomas.com (uses frozen okra) (02/18)

  • Chocolate Soft Serve @ konjacforlife.com (01/18)
    • Ingredients
      • 10 Cubes Frozen non-dairy milk (Unsweetened)
      • 2 Cups Non-dairy milk (Unsweetened)
      • 1 Scoop Vegan chocolate protein powder (stevia sweetened)
      • 1 Cup Cocoa powder
      • 2 Droppers full Chocolate stevia liquid (or plain stevia liquid)
      • 2 tbsp konjac powder
    • Instructions
      • Place all ingredients in blender and blend until smooth and creamy
      • Serve immediately

  • Strawberry Dreamy Soft Serve or Shake @ briana-thomas.com (uses frozen okra) (02/18)

  • THM Ice Cream @ buildamenu.com (01/18)
    • Ingredients for Step #1
      • 1 cup almond milk (unsweetened)
      • 3-4 tsp Truvia
      • dash NuNaturals Stevia (or equivalent)
      • 1 tsp vanilla
      • 1/4 tsp glucomannan powder
    • Ingredients for Step #2
      • A few drops vegetable glycerin
      • 1 tsp heavy cream (optional)
      • 1 tsp tahini (optional)
      • 1 tsp peanut butter (optional)
      • 1/4 scoop of whey protein powder (optional)
    • Instructions for Step #1
      • Pour 1 cup unsweetened almond milk into blender
      • Add 3-4 tsp. Truvia (and a tiny dash of stevia powder)
      • Add 1 tsp. vanilla and 1/4 tsp. glucomannan or xanthan gum
      • Blend for 30 seconds to 1 minute
      • Pour this liquid into 1 1/2 ice cube trays and freeze (make small cubes)
    • Instructions for Step #2
      • When you are ready to eat your ice cream, place cubes in blender
      • Add a few drops of vegetable glycerin if you want to return any leftover ice cream to freezer
      • Process or blend until a powdery consistency is reached (like dry snow)
      • Stop processing
      • Add about 2-4 more Tbsp unsweetened almond milk
      • Add 1 tsp heavy cream, tahini, or peanut butter
      • Optional: add 1/4 scoop of whey protein powder
      • Blend until an ice cream/soft serve texture forms

  • Add 3/4 tsp glu and 1/16 tsp xanthan gum to a 32-ounce shake to make ice cream

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Jam

• Chia Jam
  • Blackberry Chia Jam @ thekitchn.com (02/18)
    • Ingredients
      • 1 cup blackberries
      • 1 medium nectarine or peach, peeled, cored and cut into cubes
      • 1 1/2 tablespoons lemon juice, from half a lemon
      • 1 to 2 tablespoons honey (replace with low-carb sweetener)
      • 2 tablespoons chia seeds
    • Instructions
      • In a small saucepan over medium heat, combine the blackberries, cubed nectarine,
        and lemon juice.
      • As the fruit heats up and the juices bubble and boil, smash the fruit using the
        back of a fork until they break down. This should take 3 to 5 minutes.
      • Sweeten the mashed fruit with sweetener of your choice.
      • Add the chia seeds and stir once.
      • Remove from the heat and let the jam set for about 5 minutes to thicken.
      • Cool and transfer to an airtight container and refrigerate.
      • Makes about 1 cup of jam.
      • This jam will keep for 2 weeks in the fridge.

• Freezer Jam
  • Blueberry Jam @ briana-thomas.com (02/18)
    • Ingredients
      • 1 qt. blueberries
      • 3 cups water
      • 2 Tbsp lemon juice
      • 3 Tbsp THM Super Sweet Blend (or more, to taste)
      • 4 tsp. Knox gelatin (5 tsp of Great Lakes brand)
      • 1/4 tsp. THM Pure Stevia Extract Powder
      • 1/8 tsp. salt
      • 2 1/2 tsp. glucomannan
    • Instructions
      • Bring the first three ingredients to a boil in a saucepan, then simmer (uncovered)
        for ten minutes, stirring occasionally.
      • Blend the mixture carefully with an immersion blender until smooth.
      • (If you don't have an immersion blender, you can try to do this in a regular
        blender, but always be very careful when blending hot liquids and vent the blender
        as necessary to avoid a pressure build-up.)
      • Add the second set of ingredients and blend again.
      • Add the glucomannan while blending to avoid clumping.
      • Taste and add more Super Sweet Blend if desired.
      • Bring the mixture to a boil again and summer for an additional 5 minutes,
        stirring often.
      • Transfer to storage containers, let cool to room temperature, then freeze for
        long-term storage. For short-term storage, the refrigerator is fine.
    • Notes
      • A combination of glucomannan and gelatin produces a better texture.
      • Using only glucomannan tends to produce a slimy jam.
      • If you're using a beef gelatin such as Great Lakes, add an extra teaspoon.

  • Fresh Strawberry Jam @ jobfilledeats.com (02/18)
    • Ingredients
      • 2 pounds fresh strawberries, stems and hulls removed
      • 1/4 cup Trim Healthy Mama Gentle Sweet (or my sweetener blend)
      • 1 tsp lemon juice
      • 1 tsp glucomannan
    • Instructions
      • Add strawberries to a small stockpot.
      • Smash a bit with a potato masher to get the juices flowing.
      • Cook strawberries over medium-low heat for 10 minutes or until softened.
      • Smash until juicy with small pieces of strawberries.
      • Add the other ingredients.
      • Stir well and chill.
      • This will thicken as it cools.
    • Notes
      • This jam can be frozen.
      • You can make this jam with frozen strawberries.
      • Here is a trick for hulling the strawberries ... use a straw.
      • Cut the tops off the strawberries, and then plow the straw through the berry.
      • The hull comes out the other end.
      • You just slip the hull out the end of the straw -- so much faster.

  • Nectarine-Apricot Jam @ buttoni.wordpress.com (02/18)

  • Strawberry Freezer Jam @ briana-thomas.com (02/18)
    • Ingredients
      • 2 cups strawberry puree (blend strawberries in a blender until smooth)
      • Dash of lemon juice
      • 3/4 tsp. glucomannan
      • 3/4 tsp. Knox gelatin (if using Great Lakes brand, add an extra 3/16 tsp)
      • 1 Tbsp THM Super Sweet Blend
    • Instructions
      • Bring the strawberry puree and lemon juice to a boil in a nonstick saucepan.
      • As it is heating, whisk in the glucomannan and gelatin, adding it while
        whisking so it doesn’t clump.
      • Once the mixture comes to a boil, simmer for 3 minutes.
      • Take the mixture off the heat and whisk in the Sweet Blend.
      • Taste and add more sweetener if desired.
      • Refrigerate the jam for several hours to set (or put it right in the freezer).
      • This jam can be frozen.
      • Yields about 2 cups of jam.

Top of Page

Lupin Flour

• Recipes
  • Lupin Flour @ ketoforreallifepeople.com (06/22)
    • Crazy Good Keto Crackers (06/22)
    • Fluffy Pancakes (06/22)
    • Lemon Cookie Crisps (06/22)

  • Almond Lupin Squares @ netrition.com (07/22)
    • Ingredients for Bars
      • 1 cup Lupin Flour
      • 1/2 tsp. ground cinnamon
      • 1/2 cup almond meal
      • 1/2 cup firmly packed Splenda Brown Sugar Blend
      • 6 tbs. butter, melted
      • 1 1/2 cup slivered almonds
    • Ingredients for Topping
      • 3 eggs, lightly beaten
      • 1/4 cup firmly packed Splenda Brown Sugar Blend
      • 1/4 cup honey
      • 1/2 cup Sugar-Free Chocolate Chips, melted
    • Instructions for Topping
      • Combine egg, sugar and honey in bowl
      • Stir in melted chocolate chips
    • Instructions for Bars
      • Preheat oven to 350 degrees
      • Grease/line a 8 x 8 inch baking pan
      • Combine lupin flour, cinnamon, almond meal, sugar and butter in a bowl
      • Press evenly into prepared pan
      • Bake for 12 minutes or until lightly browned
      • Cool
      • Reduce oven temperature to 325 degrees
      • Pour topping over base, sprinkle with slivered almonds
      • Bake in oven for approx. 40 minutes or until topping is set
      • Cool in pan
      • Refrigerate before cutting and store in refrigerator

  • Chocolate Chip Lupin Flour Cookies @ familyandglamour.com (07/22)
    • Ingredients
      • 3/4 cup lupin flour + 2 tbsp
      • 1/4 tsp xanthan gum (optional)
      • 1/2 tsp baking soda (or 1 1/2 tsp baking powder)
      • 1/4 tsp salt (optional)
      • 1/4 cup oil, or melted butter
      • 1/2 cup brown cane sugar (or golden erythritol for keto option)
      • 1/2 tsp vanilla
      • 1 large egg
      • 1/3 cup dark chocolate pieces, or dark chocolate chips (80 g)
    • Instructions
      • Preheat oven to 325 deg F
      • In a mixing bowl, add lupin flour, xanthan gum, baking soda, and salt
      • Mix to combine.
      • In the other mixing bowl, add oil, sugar, vanilla, and egg.
      • Mix thoroughly with hand mixer or in a stand mixer with the corresponding bowl
      • Blend for 1 minute on medium speed until sugar is dissolved
      • Add dry ingredients into the wet ingredients
      • Mix until a ball of dough forms (should be soft)
      • Break the dark chocolate bar into chunks and gently fold into the dough
      • If using chocolate chips, gently fold those into the dough mixture
      • Line two baking trays with parchment paper or silicone mats
      • Add 1 1/2 tablespoon scoops (using ice cream scoop or tablespoon) of cookie dough
        onto the baking trays, leaving 2 inches in between each cookie (the cookies will flatten
        while baking)
      • Bake the cookies one tray at a time on the middle rack for 8-10 minutes
      • The cookies will look under done in the middle, but should have golden edges
      • Remove the cookie tray from the oven and repeat with the second tray
      • Allow the cookies to cool on the counter, or on a wire rack for 10-15 minutes

  • Keto Breakfast Bars @ modernmountainflour.com (07/22)
    • Ingredients
      • 3/4 Cup Modern Mountain Lupin Flour
      • 3/4 Cup almond flour
      • 1/4 Cup unsweetened dessicated coconut
      • 1/2 Cup monkfruit sweetener
      • 1 1/2 Cup all-natural raspberries (preferably fresh, but frozen works OK too!)
      • 1/4 Cup sliced almonds
      • 1/4 Cup water
      • 1 Egg
      • 4 TBSP coconut oil (or butter), melted
      • 1 1/2 TSP baking powder
      • 1 1/4 TSP salt
      • 1/2 TSP ground ginger
      • 1 TSP cinnamon
    • Instructions
      • Preheat the oven to 350 deg F
      • Line a square 8"x8" baking dish with parchment paper; brush with melted coconut oil or butter
      • In a medium bowl combine the lupin and almond flours, coconut, cinnamon, ginger,
        salt and baking powder; whisk to combine
      • Whisk the melted coconut oil and monk fruit sweetener together; then whisk in the
        egg followed by the water
      • Stir wet ingredients into dry ingredients with a spatula
      • Transfer to the baking dish and spread into an even layer
      • Place the raspberries evenly across the dough
      • Gently press down then sprinkle the sliced almonds over the top
      • Bake for ~30 minutes until the edges have started to brown and the center has puffed
      • A toothpick inserted into the center should be clean when removed
    • Note
      • We recommend checking with a toothpick test at 20 minutes just to be safe!

  • Keto Graham Crackers @ idontsugarcoat.com (07/22)

  • Keto Hummus @ youtube.com (07/22)
    • Keto Lupini Hummus @ seriousketo.com (07/22)

  • Keto Waffles @ ketoforreallifepeople.com (07/22)
    • Ingredients
      • 1/2 cup lupin flour (Miracle Flour)
      • 1/4 cup oat fiber
      • 1/4 cup egg white protein (sub with pea protein)
      • 1 1/2 teaspoon baking powder
      • 3 tablespoons allulose
      • 1/8 teaspoon salt
      • 1/2 teaspoon chicory root (sub with guar gum, xanthan gum, or glucomannan)
      • 2 eggs whisked
      • 2 tablespoons butter melted
      • 1 teaspoon vanilla
      • 1/4 cup heavy cream
      • 3/4 cup almond milk
    • Instructions
      • Sift dry ingredients together in medium size bowl
      • In separate bowl mix wet ingredients together, add to dry ingredients
      • Let sit for one minute to allow baking powder to activate
      • Add batter to waffle maker and cook according to waffle maker instructions

  • Lupin Dip @ carringtonfarms.com (07/22)

  • Lupin Flakes Protein Bars @ ketoshop.com (07/22)
    • Ingredients
      • 200 gms Lupin Flakes
      • 50 gms Pea Protein Crisps
      • 140 gms Ketogenics Peanut Butter Cookie IsoPlant protein powder (around 3 3/4 scoops)
      • 100 gms Erythritol sweetener (swerve)
      • 35 gms Unsweetened Cocoa Powder
      • 40 gms Peanut Butter Powder (PB2, PbFit, etc)
      • 3/4 tbsp Aquafaba Powder Vegan & Plant Based Egg Substitute + 3/4 cup water
        (or other plant-based egg substitute)
      • 1.5 cup cashew, oat or almond milk
    • Instructions
      • Mix Aquafaba powder and water to an egg white consistency
      • Mix Aquafaba/egg mixture together with all ingredients
      • Spread mixture evenly on a greased 9x12" pan
      • Bake at 400 F for 10 minutes
      • Remove and cut in 20 even bars

  • Lupin Flour Biscuits @ lowcarbdelish.com (06/22)
    • She used Lupina brand
    • The batter had a hint of a bean sprout flavor

  • Lupin Flour Brownies @ onandoffketo.com (07/22)
    • Ingredients
      • 1/2 cup lupin flour
      • 1/4 cup unsweetened cocoa powder
      • 1/2 cup sweetener (1/4 cup Lakanto and 1/4 cup xylitol)
      • 1 tablespoon instant coffee
      • 1/2 teaspoon aluminum-free baking powder
      • 1/2 teaspoon sea salt
      • one stick butter
      • 2 tbsp coconut oil (or just use more butter)
      • 3 eggs at room temperature
      • 1 teaspoon vanilla extract
      • 1/4 cup sugar-free chocolate chips or chunks of dark chocolate
    • Instructions
      • Preheat oven to 350 degrees
      • Line an 8x8 baking pan with parchment or grease with butter and set aside
      • In a medium-sized bowl, mix all your dry ingredients together with a whisk
      • Melt your butter in the microwave and stir in the vanilla
      • Stir the butter and vanilla to the dry mix to cool it down before adding the eggs
      • Add in the eggs and mix very lightly, only to bring all the ingredients together
      • Pour into prepared pan
      • Bake for 20 minutes and not a minute over
      • Remove from pan and allow to cool completely

  • Lupin Flour Mug Muffin
    • Ingredients
      • 1/3 cup Fat free yogurt
      • 1 egg
      • 1/4 cup da Vinci flavor syrup ( I like hazelnut)
      • Add 1/3-1/2 cup of lupin flour
      • 3/4 tsp baking powder
    • Instructions
      • Mix liquid ingredients by hand or by blender
      • Add lupin flour and baking powder
      • Mix lightly and microwave immediately for 2-3 minutes
      • Check for doneness, then let it cool a bit
    • Notes
      • You can use 1/3 cup cocoa and 1/3 cup lupin flour

  • Lupin Fritters @ carringtonfarms.com (07/22)
    • Ingredients
      • 1 cup cooked Carrington Farms Ground Lupin Bean
      • 2 eggs beaten
      • Salt and pepper to taste
      • 1/2 red onion finely chopped
      • 1/2 cup mozzarella cheese
      • 2 cloves garlic crushed
      • 1 cup bread crumbs
      • Water as needed, adds moisture
      • 1 tablespoon canola oil
    • Instructions
      • Combine lupin, eggs, and salt in a medium bowl
      • Stir in onions, cheese, garlic and cilantro
      • Stir in breadcrumbs
      • Feel free to add water if the mixture feels too dry
      • Form the mixture into 6-8 patties
      • Frying Instructions
        • Heat the oil in a large, heavy skillet over medium-low heat
        • Place lupin patties on the heated pan, until the patties are golden color,
          about 7-10 minutes per side minutes
      • Baking Instructions
        • Place the lupin patties on a baking sheet lined with parchment paper
        • Brush the oil on top of the patties
        • Bake in a preheated oven at 400 deg F for 15 minutes, until golden

  • Lupin "Oat" Meal @ carringtonfarms.com (07/22)

  • Mini Vanilla Cake @ myfavoriteketohacks.com (07/22)
    • Ingredients
      • 2 tbsp butter
      • 1 egg, beaten
      • 2 tbsp lupin flour
      • 1 1/2 tbsp almond flour
      • 1 tbsp whey protein
      • 2-3 tsp sweetener
      • pinch of salt
      • 1/8 tsp baking powder
      • 1/2 tsp vanilla, or cake batter extract, or 1 tbsp SF flavor syrup
    • Instructions
      • Melt butter in dish your going to cook in
      • Beat egg & add everything (including melted butter)
      • Mix or blend well (I like my electric whisk)
      • Pour batter in mug, ramekin or bowl
      • Microwave for 60-80 seconds
      • Allow to cool for 2 minutes
      • Flip onto plate, top with whipped cream or frosting of choice if desired

  • "Pan Head" Keto Crackers @ youtube.com (07/22)
    • "Pan Head" Crackers @ seriousketo.com (07/22)

• Sources
  • Anthony's
    • Anthony's Premium Lupin Flour @ amazon.com (1 lb; $10.99) (07/22)
      • Made of Sweet Lupin Beans
      • The flour is yellow, and whatever you cook with it will get that yellow hue
      • Anthony's lupin flour has a strong bean flavor (but not bitter), quite unique
      • For most recipes I find that it works better using 4g of each oat fiber and
        psyllium husk per 29g serving of lupin flour
      • It bakes and cooks identically to regular flour, as long as I use hot water
      • A splash of vinegar (or other acid) helps with the rise of baked goods
      • I normally use Modern kitchen which has no bitter taste at all; this brand is bitter
      • This brand is extremely sour
      • Bitter bean taste

  • Aviate
    • Aviate Lupini Flakes @ amazon.com (12 oz; $16.14) (07/22)
      • Use the code SRSKETO20 at the Amazon checkout to get 20% off your order of
        Aviate Foods lupin flakes or flour
      • These come from France (and are bleached); sweeter version comes from Australia
      • They have a somewhat bitter taste
      • Replacement for rolled oats, rice, etc
      • 1/4 cup has 80 calories, 1 net carb, 10 grams fiber, 12 grams protein, 5 mg sodium
      • Use a 3:1 ratio of water/broth to flakes

  • Carrington Farms
    • These are products of Australia (sweeter version)

    • Carrington Farms Ground Lupin
      • How to Prepare Lupin @ carringtonfarms.com (07/22)
        • Microwave method
          • Mix 4 tbsp ground lupin bean with 1/2 cup of water
          • Microwave on HIGH for 3 minutes
        • Stovetop method
          • Add 4 tbsp of ground lupin bean to 1 cup of boiling water
          • Boil 3 minutes and strain

      • Ground Lupin Bean, Plain @ carringtonfarms.com (32 oz; $19.99) (07/22)
        • They also offer the 7 oz bag for $4.99

      • Ground Lupin @ netrition.com (7 oz; $4.99) (07/22)
        • Plain, Garlic & Herb, and Spanish Style
        • Good to thicken soups
        • Use as hot cereal (with maple syrup & milk)
        • 1 cup lupin flour, 1/2 cup oat fiber, and 1/2 cup wheat protein isolate makes a good "flour"

      • Ground Lupin @ amazon.com (7 oz; $9.06) (07/22)
        • 1/3 cup: 130 calories, 1 net carb, 15 grams fiber, 16 grams protein, 15 mg sodium
        • These are a replacement for grits (side dish, or ingredient in main dish)

    • Carrington Farms Lupin Flour
      • Lupin Flour @ carringtonfarms.com (16 oz; $9.99; free shipping over $35) (07/22)

      • Lupin Flour @ netrition.com (16 oz; $8.29) (07/22)

      • Lupin Flour @ amazon.com (16 oz; $9.99) (07/22)
        • 1/3 cup: 110 calories, 2 net carbs, 12 grams fiber, 13 grams protein, 15 mg sodium
        • I found this at the Walmart on Marsh Lane; this is not on the Walmart website

  • Lupina Brand
    • Lupina Australian Sweet Lupin Bean Splits @ amazon.com (16 oz; $14.99) (07/22)

    • Lupina Lupin Flour @ netrition.com (16 oz; $7.99) (07/22)

    • Lupina Lupin Flour @ amazon.com (2 lbs; $18.49) (06/22)
      • 100 grams almond flour = 60 grams of lupin flour
      • 1 cup almond flour = 2/3 cup of lupin flour
      • You have to make it savory or sweet because of the bitterness of the bean
      • It's great for cakes and brownies
      • It is very fine, and soaks up liquids like coconut flour; it is heavier and bitter
      • LUPINA brand is the best; Miracle Flour is second best

  • Wholesome Provisions
    • 100% grown and made in USA; "bitterness of the raw Lupin Beans has been removed"
    • Some people found this to be VERY bitter
    • Miracle Flour @ amazon.com (3 lbs; $27.95) (06/22)

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Masa Harina Corn Flour

• Waffles
  • Cornbread Waffle @ briana-thomas.com (02/18)
    • Ingredients
      • 6 tbsp water
      • 1/4 cup egg whites
      • 3 tbsp masa flour
      • 2 tbsp oat fiber
      • 2 tbsp Greek yogurt
      • 1/2 tsp baking powder
      • 1/4 tsp cinnamon
      • 1/8 tsp turmeric (for color)
      • 3 smidgens of stevia powder
      • Dash salt
    • Instructions
      • Whisk the ingredients together until smooth
      • Bake in a greased waffle iron

Top of Page

Miscellaneous

• Artificial Sweeteners
  • Ace K (Acesulfame Potassium) Sweetener
    • Ace K @ amazon.com (12 oz, $15.99) (02/18)

  • Pyure Sweetener
    • Pyure @ amazon.com ($6.98 + free shipping on orders over $25) (01/18)
    • Pyure @ walmart.com ($6.98 + free store pickup) (01/18)

  • Stevia Powder
    • NOW Better Stevia @ amazon.com (4 oz; $18.89) (02/18)
    • NOW Better Stevia @ amazon.com (1 lb; $110.39) (02/18)
    • NOW Better Stevia @ allstarhealth.com (1 lb; $52.99) (02/18)
    • NOW Better Stevia @ walmart.com (1 lb; $47.39; free shipping) (02/18)

  • Sucralose Powder
    • BulkSupplements Sucralose Powder @ amazon.com (100 grams; $18.96) (02/18)
    • BulkSupplements Sucralose Powder @ amazon.com (500 grams; $59.96) (02/18)

• Ingredients
  • Cellulose Powder (CMC) aka Tylose Powder
    • Wilton Gum-Tex Tylose Powder @ michaels.com (6 oz; $9.99; in store only) (02/18)
      • 2 tsp has 20 calories and 4 grams of fiber
    • Wilton Gum-Tex Tylose Powder @ amazon.com (6 oz; $11.10) (02/18)

  • Konjac Glucomannan
    • Konjac Glucomannan Powder @ amazon.com ($24.95, 500 g) (01/18)
    • Konjac Glucomannan Powder @ netrition.com ($19.99, 500 g) (01/18)
    • THM Glucomannan Powder @ swansonvitamins.com ($20.11; 1b (453 grams) bag) (01/18)

  • Oat Fiber
    • Honeyville Oat Fiber (4 lbs; $17.99 + $4.99 flat shipping) (01/18)
    • LifeSource Oat Fiber 500 @ netrition.com (1 lb; $3.59) (01/18)
      • This brand has the best taste
    • LifeSource Oat Fiber 500 @ amazon.com (1 lb; $12.99) (01/18)
    • NuNaturals Oat Fiber @ netrition.com (1 lb; $4.69; Life Source is better) (01/18)
    • Trim Healthy Mama Oat Fiber @ swansonvitamins.com ($6.34; 1 lb bag) (01/18)

  • Pickling Lime
    • Mrs. Wages Pickling Lime @ mrswagesstore.com ($3.90) (01/18)
    • Mrs. Wages Pickling Lime @ amazon.com ($9.17) (01/18)
    • I found the same thing at my local Walmart for $2.48

  • Sunflower Liquid Lecithin
    • NOW Sunflower Liquid Lecithin @ allstarhealth.com (16 fl oz; $7.59) (02/18)
    • NOW Sunflower Liquid Lecithin @ netrition.com (16 fl oz; $7.79) (02/18)
    • NOW Sunflower Liquid Lecithin @ vitacost.com (16 fl oz; $8.49) (02/18)
      • 1 tbsp has 120 calories, and 10 grams of fat
    • NOW Sunflower POWDER Lecithin @ vitacost.com (1 lb; $12.99) (02/18)
      • 1 1/3 tbsp (10 grams) has 80 calories, 5 grams of fat, and <1 carb
      • 2 tbsp (20 grams) has 120 calories and 10 grams of fat
      • If we use CALORIES, 1 tbsp liquid is equal to 2 tbsp powder

  • Wilton No-Color Butter Flavor @ amazon.com (2-ounce with dropper, $7.21) (03/18)
    • You can find this much cheaper at Walmart stores, etc.

• Kitchen Appliances
  • Dash Double Up Skillet @ walmart.com ($35.35) (02/18)

• Microwave Bakeware
  • Rapid Mac Cooker @ walmart.com ($3.97) (01/18)

  • Rapid Ramen Cooker @ walmart.com ($3.97) (01/18)

• Silicone Bakeware
  • 3 Piece Round Silicone 7 1/4 inch Cake Pan Set @ amazon.com ($20.99) (01/18)

  • Unicook Silicone Square Cake Pan @ amazon.com ($10.99) (02/18)

  • Webake 5 Piece Layers Silicone Cake Pan Set 6-Inch @ amazon.com ($12.99) (02/18)

  • Wilton Silicone Candy Bark Mold @ walmart.com ($5.97) (01/18)
    • 1.0 inch deep x 9.00 inches wide x 13.0 inches long
    • In-store purchase only

  • X-Haibei Flexible 4.5" Mini Round Cake Pan @ amazon.com ($6.59) (02/18)
    • This is very good for making hamburger buns

• Tools
  • Anchor Hocking 5-oz Measuring Glass @ walmart.com ($1.76) (01/18)

  • Krups Black Coffee Grinder @ amazon.com ($17.99; blade grinder) (01/18)

  • Manual Noodle Press
    • Kangkang Manual Noodle Machine @ amazon.com ($16.99) (01/18)
      • This one can be completely disassembled for cleaning
      • It is a little smaller than the other brand
    • Pronto Gourmet Ravioli Machine @ amazon.com ($9.25 + $5.35 shipping) (01/18)
      • This can NOT be disassembled for cleaning
    • Pronto Gourmet Ravioli Machine @ amazon.com ($10.99 + free shipping) (01/18)
      • This can NOT be disassembled for cleaning

  • Norpro Mini Stainless Steel Measuring Spoons @ amazon.com ($6.22) (02/18)
    • Tad = 1/4 tsp
    • Dash = 1/8 tsp
    • Pinch = 1/16 tsp
    • Smidgen = 1/32 tsp
    • Drop = 1/64 tsp

Top of Page

Muffins and Brownies

• Brownies and Blondies
  • Brownies @ sherigraham.com (01/18)
    • Brownie Ingredients
      • 2 Tablespoons oat fiber
      • 2 Tablespoons coconut flour
      • 1/4 cup cocoa
      • 1 1/2 teaspoons baking powder
      • 1 teaspoon Gluccomannan
      • 1/4 teaspoon sea salt
      • 1/4 cup Truvia + a little stevia powder
      • 1 teaspoon vanilla
      • 2/3 cup egg whites
      • 2 Tablespoons water
    • Frosting Ingredients
      • 2 Tablespoons cocoa
      • 1/4 teaspoon Gluccomannan
      • 1/2 cup almond milk (unsweetened vanilla or plain)
      • 1/2 teaspoon vanilla
      • Pinch of salt
      • 1 Tablespoon Truvia + a little stevia powder
    • Brownie Instructions
      • Mix dry ingredients well in a small bowl
      • Add wet ingredients and mix until smooth
      • Pour into a greased 9×9-inch baking dish
      • Bake at 350 degrees for 15 minutes
      • Top with the frosting and some chopped nuts if desired
    • Frosting Instructions
      • Whip all ingredients with a small whisk in a small bowl
      • Make sure it is mixed well
      • This makes a pudding-like rich frosting that is SO good!
      • Cover and put in refrigerator until brownies are ready to frost
      • Frosting will need to “thicken” a bit before it is used

  • Peanut Butter Blondies @ thecoersfamily.com (02/18)
    • Ingredients
      • 1 cup fat free cottage cheese
      • 1 cup egg whites
      • 1 teaspoon vanilla extract
      • 3/4 cup xylitol
      • 1/2 cup defatted peanut flour
      • 1/2 cup oat fiber
      • 1 scoop Trim Healthy Mama protein powder
      • 1 teaspoon baking powder
      • 1/2 teaspoon salt
    • Instructions
      • Prepare a 8x8 or 9x9 square baking pan with on plan nonstick cooking spray
      • Preheat oven to 400 deg F
      • Add egg whites, vanilla extract, and cottage cheese to a blender and mix until smooth
      • In a large bowl combine sweetener, defatted peanut flour, oat fiber,
        protein powder, salt, and baking powder
      • Mix well
      • Next add liquid mixture to the dry ingredients and stir until smooth
      • Pour into prepared pan and bake at 400 deg F for 25 minutes

• Cakes
  • Carrot Cake for One @ briana-thomas.com (02/18)

  • Chocolate Pudding Cake for One @ briana-thomas.com (02/18)

  • Cinnamon Streusel Coffee Cake for One @ briana-thomas.com (02/18)

  • Glucomannan Cupcakes with Frosting @ lowcarbinmadesimple.blogspot.com (03/18)

  • Strawberry Shortcake @ briana-thomas.com (02/18)

• Cobblers
  • Individual Strawberry Cobblers @ buttoni.wordpress.com (02/18)
    • Ingredients for Cobbler
      • 6 large strawberries, sliced
      • 1/4 c. water
      • 2 T. erythritol
      • 1/8 tsp. xanthan gum
    • Ingredients for Crust
      • 2 T. oat fiber
      • 1 T. coconut flour
      • 1 T. unsweetened, unflavored whey protein powder
      • 1/2 tsp. baking powder
      • 1/2 tsp. glucomannan powder
      • 2 T. heavy cream
      • 2 T. water
    • Instructions
      • Preheat oven to 350º
      • Slice berries and place in small saucepan with the 1/4 c. water, sweetener, and
        thickener (if using)
      • Bring to boil and lower to just a simmer and cook just until they begin to soften
      • While the berries simmer, measure the dry batter ingredients into a small bowl and
        stir to blend
      • With a fork, stir in the cream and water and stir until all is mixed well
      • Spoon half the berries equally into 2 small ceramic baking dishes
      • Next spoon half the batter atop each dish of berries, avoiding it touching the
        edges of the dish
      • Pop the dishes into 350º oven and bake for about 20 minutes or until
        lightly browned on top
      • Serve warm
    • Notes
      • Different brands of coconut flour can produce widely varied results in
        batters and doughs

• Doughnuts
  • Low-Carb Donuts @ lowcarbjoy.com (02/18)
    • Dry Ingredients
      • 1/3 cup Coconut Flour
      • 3 tbsp Truvia
      • 1/2 tsp Nutmeg (optional)
      • 1/8 tsp. salt
      • 1/2 tsp baking soda
    • Wet Ingredients
      • 2 tbsp Coconut Oil, melted and cooled
      • 4 large Eggs, Whole
      • 1/4 cup Almond Milk
      • 1 tsp Vanilla Extract
      • 1/8 tsp Glucomannan / Konjac Powder (optional)
    • Additional Ingredients
      • Coconut oil for frying
      • Powdered Truvia for coating (optional)
    • Baking Instructions
      • Heat oven to 350 degrees.
      • Grease mini donut pan.
      • In a mixing bowl, stir together dry ingredients.
      • In separate bowl stir together the eggs, almond milk, cocnut oil and vanilla.
      • Sprinkle the konjac over the egg mixture and stir to dissolve.
      • Add the Egg mixture to the coconut flour mixture, and stir till batter is
        smooth and thick.
      • Add 1 1/2 to 2 tsps batter to donut well.
      • If frying later, bake for 8 minutes, if frying.
      • Bake for 10-12 mins for cake donuts.
      • Allow to cool slightly and dump out of pan.
      • If not frying, donuts are ready for powdered sweetener.
    • Frying instructions
      • In small skillet heat about 1/4 inch, oil till hot, but not smoking
      • Carefully slide prepared donuts into hot oil, and allow to cook just till
        underside is golden -- 10-30 seconds depending on oil temperature.
      • Then carefully turn over each donut with a fork and repeat.
      • Remove with a slotted spoon to paper towels to drain.
    • Coat with powdered sugar, if desired.
      • Place the warm donuts and 1-2 tbsp of powder sweetener in a paper bag,
        and close it.
      • Gently tilt the bag back and forth to cover the donuts in sugar.
      • Use a straw (or chopstick) to scoop the coated donuts out of the bag and
        onto a dish.

• Muffins
  • Cinnamon Crunch Buns @ lotsalittlelambs.com (02/18)
    • Wet Ingredients
      • 2 eggs
      • 1/2 cup lowfat cottage cheese
      • 1/2 cup pumpkin puree
      • 1 cup riced cauliflower
      • 1/3 cup erythritol
      • 1 1/2 tsp monk fruit extract
      • 2 tbsp vanilla extract (that is correct)
      • 1 tbsp cinnamon
    • Dry Ingredients
      • 3 tbsp oat fiber
      • 3 tbsp coconut flour
      • 6 tbsp protein powder
      • 3 tbsp collagen
      • 2 tbsp golden flax meal
      • 1 tsp glucomannan
      • 1 tbsp baking powder
      • 1/4 tsp salt
    • Sprinkle
      • 2 tbsp erythritol
      • 1 tbsp cinnamon
      • 1 tsp monk fruit extract
    • Instructions
      • Place all wet ingredients in the blender; blend well
      • Combine all the dry ingredients in a bowl, and whisk
      • Mix the ingredients for the "sprinkle", and set aside
      • Pour wet ingredients into the dry ingredients; whisk until combined
      • Spoon a little into each of 8 ramekins
      • Sprinkle part of the cinnamon sprinkle generously
      • Spoon the remaining batter into the ramekins, and use the remaining sprinkle
      • Pace in the oven on the middle rack
      • Bake at 325 deg for 35 minutes, or until just set in the middle
      • Turn broiler on high, and broil for 2 minutes (for the crunch)

Top of Page

Noodles

• Sources
  • Konjac Oat Noodles @ konjacfoods.com (01/18)

  • Konjac Tortilla Pasta @ konjacfoods.com (01/18)

  • Konjac Shirataki Oat Tortilla @ amazon.com (pack of 24; $34.77) (01/18)

  • Vitacost Shirataki Angel Hair Pasta @ vitacost.com ($1.99) (01/18)

    Zeroodle Premium Shirataki with Oat Fiber @ netrition.com (14 oz; $3.99) (01/18)

    • Ingredients: Water, konjac flour, oat fiber, calcium hydroxide

• Shirataki Noodles
  • How to Make Shirataki Dumplings using Pickle Juice @ youtube.com (01/18)
    • Pour pickle juice (pickling lime and water) into a frying pan to cover the bottom
    • Sprinkle glucomannan powder in the frying pan
    • Turn heat on medium-high under the frying pan
    • Add flavorings (beef broth, ranch dressing, and hot sauce)
    • Cook until it bubbles up, and flip over

  • How to Make Konjac Noodles at Home @ konjacfoods.com (01/18)
    • Ingredients
      • 2 tsp of glucomannan
      • 1/8 tsp pickling lime, OR 1 gram of baking soda (~1/4 tsp)
      • 2 cups cold water
    • Instructions (using cooking pot)
      • Pour 2 cups of cold water into a large cooking pot
      • Stir in 1/8 tsp pickling lime (or 1/4 tsp baking soda)
      • Add glucomannan powder, stirring continuously
      • Boil the mixture for about 3 minutes
      • Remove from heat
      • The mixture will turn into a gel as it cools
      • Once cool, cut the gel into small pieces
      • When ready to serve, dip the pieces into a pot of warm water for 3-5 minutes
    • Instructions (using a microwave)
      • In a glass bowl, combine the cold water and pickling lime (or baking soda)
      • Stir mixture, the slowly add the Konjac powder
      • Continue to stir for 2 minutes
      • Place in the microwave for aproximately 20 minutes (2 mins?)
      • When gel forms, remove from microwave
      • Allow mixture to cool down on a baking sheet
      • Cut into pieces when cool
    • Notes
      • Supposedly you can use baking soda instead of pickling lime
      • Baking soda did NOT work for me
      • Baking soda has a pH of 9.0, and pickling lime has a pH of 12.2

  • How to Make Shirataki Noodles @ youtube.com (01/18)
    • Ingredients
      • 2-1/2 cups cool water
      • 1-1/2 Tablespoons glucomannan powder
      • 1 Tablespoon water
      • 1/2 teaspoon pickling lime (calcium hydroxide / lime)
    • Instructions
      • Whisk glucomannan powder into cool water
      • Let set and gel for 15 minutes
      • Perform "spoon test" by dragging spoon through mixture
      • Microwave for 3-4 minutes, stirring every minute or two
      • Temperature should reach 110-120 deg F
      • After microwaving, let mixture cool back to 90-95 deg F
      • Mix pickling lime and water together
      • Pour over cooled mixture
      • Stir for about 50-70 strokes, just until mixed and starts to form a ball
      • Put into pasta press and squirt into almost boiling water
      • Boil moodles for 15-30 minutes
      • Drain and rinse with cold water
      • To store, place in bag with water
      • To use, remove noodles from water and "dry fry" in hot pan until firm

  • Homemade Shirataki Noodles @ lowcarbfriends.com (01/18)
    • Recipe on the Konjac site
      • Ingredients
        • 2 cups cold water
        • 2 tsp glucomannan
        • 1/8 tsp pickling lime (Calcium hydroxide)
      • Instructions
        • Pour 2 cups of cold water into a pot
        • Stir in 1/8 tsp of pickling lime
        • Optional: add seasonings at this time
        • Add 2 tsp of glucomannan powder, stirring continuously to a boil
        • Boil mixture for 3 minutes; remove from heat
        • A thermally stable gel is formed once the mixture cools down
        • Cut gel into small pieces
        • Dip pieces in water or steam for about 3-5 minutes
        • Cook in the way you like
    • Savory Recipe
      • 2 cups water
      • 1 tablespoon powdered chicken broth
      • 2 teaspoons glucomannan powder
      • 2 teaspoons salt
      • 1 teaspoon garlic powder
      • 1/2 teaspoon pepper
      • 1/8 teaspoon pickling lime
    • Gourmet Recipe
      • 2 cups water
      • 1 tablespoon powdered chicken broth
      • 1 tablespoon seasoning salt
      • 2 teaspoons glucomannan powder
      • 1/4 cup finely minced green onion
      • 1 teaspoon garlic powder
      • 1/4 teaspoon white pepper
      • 1/8 teaspoon pickling lime

• Shirataki Oat Fiber Noodles
  • How to Make Shirataki Oat Fiber Noodles @ youtube.com (01/18)
    • Ingredients
      • 2 1/2 cups water
      • 3 tbsp oat fiber
      • 1 1/3 tbsp glucomannan powder
      • 1 tbsp water
      • 1/2 tsp pickling lime
      • Large stock pot, medium sauce pan, colander, non-metal pasta press (01/18)
    • Instructions
      • Set stock pot on stove to boil
      • Pour 2 1/2 cups of cool water into a medium sauce pan
      • In one small bowl, placd 1 1/3 tbsp of glucomannan powder
      • In another small bowl, place 3 tbsp oat fiber
      • Wisk the oat fiber into the water
      • Wisk the glucomannan powder into the oat-water mixture
      • Let the mixture sit for 15 minutes
      • Use the "spoon test" to check the density of the mixture with a spoon
      • If it is too stiff, add 1-2 tbsp water
      • Place sauce pan on stove over medium/high/heat
      • Heat mixture for 4 minutes; stir to avoid scorching
      • Turn off heat; remove pan and let it cool down (about 8-10 minutes)
      • In a small bowl, mix 1 tbsp water and the pickling lime
      • Pour picking lime on top of the glucomannan mixture
      • Stir until well mixed (about 50-70 strokes)
      • Spoon mixture into your pasta press until full
      • In stock pot, place disk end of pasta press directly onto the water's surface
      • Squirt the noodles into water
      • Use knife to cut noodles to desired length
      • Boil the noodles for 15 minutes
      • While the noodles are boiling, soak your pan and utensils in HOT water
      • When noodles are finished boiling, drain in a colinder and rinse
      • Store noodles in fresh water, and place in the refrigerator
      • This recipe makes 1 pound of noodles

Top of Page

Oat Fiber

• Commercial Sources
  • Honeyville Oat Fiber (4 lbs; $17.99 + $4.99 flat shipping) (01/18)
    • 100 grams: 20 calories, 0 grams fat, 90 grams dietary fiber, 1 net carb, 0 grams protein
    • It is very fine, almost like flour
    • It is great for baking, and you can't taste it

  • LifeSource Oat Fiber 500 @ netrition.com (1 lb; $3.59) (01/18)
    • 1 tbsp: 0 calories, 0 grams fat, 3 grams dietary fiber, 0 net carb, 0 grams protein
    • Oat fiber will absorb up to seven times its weight in water
    • Another "flour" recipe:
      • Half oat fiber and half nutflour or flax meal
      • Add a little more liquid
    • This makes a good coating for fried chicken
    • Cake recipe: oat fiber, protein powder, egg whites, and stevia (just like cake)
    • Nicest tasting faux flour
    • Microwave cake: oat fiber, glucomannan powder; cake had starchy mouth feel
    • If you use too much, your baked good will be soggy in the middle
    • It can cause malodorous gas
    • Texture is MUCH better than Nunaturals oat fiber
    • Use this instead of flax meal
    • LifeSource brand has a very mellow taste
    • Makes low-carb biscuits very light and fluffy
    • Doesn't work in gravy
    • Prefer oat fiber over ALL OTHER soluble fiber powders

  • NuNaturals Oat Fiber @ netrition.com (1 lb; $4.69) (01/18)
    • 1 tsp: 0 calories, 0 grams fat, 3 grams dietary fiber, 0 net carb, 0 grams protein
    • LifeSource brand is BETTER
    • Substitute oat fiber for wheat flour in a 1:1 ratio
    • Good "flour ratio" is 1/3 cup Oat Fiber, 1/3 cup coconut flour, and 1/3 cup flax meal

  • Trim Healthy Mama Oat Fiber @ swansonvitamins.com ($6.34; 1 lb bag) (01/18)

• Collections of Recipes
  • 59 Best Oat Fiber Recipes @ khslovesdjs pinterest.com (01/18)

  • Low Carb Recipes using Oat Fiber @ pinterest.com (01/18)

  • Oat Fiber Recipes @ bigoven.com (02/18)

  • Oat Fiber Recipes @ Trim Healthy Mamas pinterest.com (01/18)

  • Recipes @ pinterest.com (01/18)

  • Trim Healthy Mama Recipes List @ sherigraham.com (01/18)
    • Sheri's Recipe Index (01/18)

• Links
  • www.briana-thomas.com

  • www.countingalljoy.com

  • www.alldayidreamaboutfood.com

  • www.gwens-nest.com

  • www.JoyInOurJourney.com

  • www.rohndasue.wordpress.com

  • www.sherigraham.com

  • www.mrscriddleskitchen.com

  • www.ahomewithpurpose.com

  • www.workingathomeschool.com

  • www.sisteruglier.com

  • www.wonderfullymadeanddearlyloved.com

  • www.love4coffee.blogspot.com

Top of Page

Pasta

• Pasta Dough
  • Homemade Pasta Dough @ wonderfullymadeanddearlyloved.com (12/19)

  • Koodles @ pinterest.com (02/19)
    • Ingredients
      • 1 Egg
      • 2 Tbsp Glucomannan Powder
      • 4 Tbsp Oat Fiber
      • 1 Tbsp Baking Powder
      • 1/2 tsp Onion Powder
      • 1 Tbsp Coconut Flour
      • 3/4 Cup Warm Water
    • Instructions
      • Beat egg well in a bowl
      • Add the remaining ingredients and mix until combined
      • Form into a log and rest for 8-10 minutes
      • Run through you choice of pasta machine
      • Refrigerate for at least an hour
      • Add the pasta to the boiling water and reduce heat immediately to just a slow boil
      • Leave pasta in for 3-4 minutes for thick noodles, 1-3 minutes for spaghetti
      • Drain

  • Peggy's Original Dumplings @ buttoni.wordpress.com (03/18)
    • Ingredients
      • 3/4 tsp. baking powder
      • 1 1/2 Tbsp glucomannan powder (Konjac powder)
      • 1 1/2 Tbsp oat fiber
      • 1/8 tsp. salt
      • 1/4 cup + 2 Tbsp water
      • 1 extra large or jumbo egg, beaten
      • VARIATION: Add 1-2 Tbsp finely chopped parsley to the dry ingredients
    • Instructions for making the dumplings
      • Beat the egg in a small bowl with a fork.
      • Add the water and beat until well blended.
      • On a paper plate or in another bowl, mix the dry ingredients well.
      • Slowly sprinkle the dry ingredients into the wet, stirring with a fork or whisk.
      • Switching to a rubber spatula, stir and begin to fold the slowly thickening
        mixture over and over itself until it is a contiguous batter and eventually turns
        into a thick, almost dry dough.
      • I let mine sit by the stove 2-3 minutes.
      • Then, using a teaspoon, dip 3/4-1 inch dollops of the dough into your palm.
      • Roll them gently in your palms into a ball shape.
      • I set the balls on my counter or a silicone sheet until all are made.
      • If you just drop them directly into the broth from the spoon without rolling,
        they tend to fall apart in the broth during cooking.
      • Or using your hands, roll the dough into ropes on plastic wrap and cut into
        short lengths for gnocchi.
      • Remove chicken, meat or large chunks of vegetables to a platter before putting
        on the dumplings to cook. This allows ample room for the dumplings to rise and
        swell up.
      • Have your soup/broth boiling.
      • Drop the round dumplings/gnocchi into slowly simmering broth and immediately
        turn fire medium-low so it will only gently simmer.
      • Cover with tight lid.
      • From the time you cover the pot, set timer for exactly 10 minutes for dumplings
        (8 minutes for smaller gnocchi).
      • DO NOT LIFT THE LID or disturb the pot during cooking.
      • After 10 minutes (8 minutes for gnocchi), lift the lid and VOILA!! They’re done!
      • You may have to thicken the stock further depending on your personal preference,
        but the dumplings themselves usually take care of thickening, as some of the
        glucomannan in then sloughs off into the broth, thickening it right up.
    • Notes
      • For you “experimenters” under no circumstances, increase the oat fiber!!
      • Makes 12 medium-large 1 1/2-inch dumplings (24 gnocchi)

• Tortilla Recipes
  • One Carb Gluten-free Tortillas @ lowcarbmaven.com (01/18)
    • Ingredients
      • 1 cup almond flour
      • 1/2 cup coconut flour
      • 3 tbsp glucomannan powder
      • 1 tsp salt
      • 4 large eggs
      • 2 tbsp oil
      • 1 cup hot water
    • Instructions
      • Boil the water
      • Whisk together the dry ingredients
      • Mix the eggs and oil together
      • Mix liquid and dry mixture with hand mixer
      • Pour hot water into the mixture; mix until a light fluffy dough forms
      • Let dough cool (few hours in the frig)
      • Heat a skillet over medium heat
      • Divide dough into 12 sections, and roll into balls
      • Use a tortilla press and two sheets of oiled parchment paper
      • Peel the parchment off the tortilla
      • Cook on both sides until tortilla turns a light yellow color
      • One tortilla has 101 calories, 9 grams fat, 1 net carb, and 4 grams protein

Top of Page

Peanut Butter

• Peanut Butter
  • Healthy Homemade Peanut Butter @ dessertswithbenefits.com (05/18)
    • Ingredients
      • 4 cups Roasted, Unsalted Peanuts
      • 6 packets Natural Sweetener (stevia, Truvia, etc., to taste)
      • 1/8 tsp Salt (to taste)
      • 1 tbsp Coconut Oil
    • Instructions
      • In a food processor, add all of the ingredients.
      • Pulse until crumbly and flour-like, then grind constantly until the
        mixture is smooth and buttery, scraping down the sides of the bowl as needed
        (depending on the processor you use, this could take anywhere from 5-15 minutes).
      • Pour the mixture into jars, seal tightly, and refrigerate to store.

  • Low Fat High Protein Peanut Butter Recipe @ theproteinchef.co (05/18)
    • Ingredients
      • 3 Scoops (90g) Vanilla Protein Powder
      • 16 Ounces Reduced Sodium Chickpeas
      • 8 Tablespoons Powdered Peanut Butter
      • 2 Tablespoons Coconut Flour (or Oat Flour)
      • 1/4 Cup Milk
      • 1 Tablespoon Peanut Oil
    • Instructions
      • Drain and rinse your chickpeas.
      • Add all of your ingredients into either a blender or food processor.
      • Blend or process everything together until it looks like peanut butter.
    • Notes
      • If the mixture is too thick, slowly add some water to start the blending
        process.

  • Peanut Butter Pudding @ trimhealthymama.freeforums.net (05/18)
    • Ingredients
      • 1 cup unsweetened almond milk
      • 1 flat tsp. glucomannan powder
      • Plan approved sweetener to taste
      • Pinch of salt
      • 1 Tbsp Protein Plus peanut flour

• Chocolate Peanut Butter Sauce
  • Chocolate Peanut Butter Sauce @ lotsalittlelambs.com (05/18)
    • Ingredients
      • 1 1/4 cup water
      • 1/2 cup cocoa powder
      • 1/2 cup defatted peanut flour
      • 4 Tablespoons Pyure
      • 4 Tablespoons oat fiber
      • 1/2 teaspoon glucomannan
      • 1 teaspoon MCT oil
      • 1/4 teaspoon sunflower lecithin
      • 1/8 teaspoon salt
    • Instructions
      • Mix the oat fiber and the glucommannan together, first, to prevent globs.
      • Combine all ingredients in the blender.
      • Blend well and transfer to a pint size container with a lid.
      • Refrigerate. It will thicken as it chills.

• Oriental Dipping Sauce
  • Peanut Dipping Sauce @ geniuskitchen.com (05/18)
    • Ingredients
      • 2 tablespoons creamy peanut butter
      • 4 tablespoons unsweetened coconut milk
      • 1 tablespoon red curry paste
      • 1 tablespoon fish sauce
      • 1/2 teaspoon stevia
      • 8 g glucomannan (fiber powder, opt'l)
    • Instructions
      • Immediately before serving, combine all ingredients in a small bowl.
      • Mix until creamy.

  • Peanut Dipping Sauce @ healthyhelperblog.com (05/18)
    • Ingredients
      • 1 tbsp peanut flour
      • 1/2 tsp Bragg’s liquid aminos (or soy sauce)
      • 1/2 tsp Thai red chili paste
      • 1 tbsp water
    • Instructions
      • Mix ingredients and pour over the food of your choice.

• Peanut Butter Topping
  • Peanut Butter Topping @ briana-thomas.com (05/18)
    • Ingredients
      • 1/4 cup defatted peanut flour
      • 1 tsp THM Super Sweet Blend
      • 1/8 tsp salt
      • 1/8 tsp glucomannan
      • Dash vanilla extract
      • 6 Tbsp unsweetened almond milk
      • 2 Tbsp refined coconut oil
    • Instructions
      • Whisk the dry ingredients.
      • Whisk in the almond milk.
      • Add the coconut oil and microwave in thirty-second intervals, whisking at
        each interval, until the coconut oil melts and everything can be whisked
        together smoothly.
      • Serve.
    • Notes
      • Yields 4 servings
      • You can thin the sauce with extra almond milk if you like.

Top of Page

Pizza Crust

• Pizza Crust
  • Fantastic Flour Mix Pizza Crust @ lowcarbfriends.com (02/18)
    • Ingredients
      • 1 package of bread machine yeast
      • 1 tsp sugar
      • 3/4 cup warm water
      • 1 1/4 cup Fantastic Flour Mix
      • 1 tbsp olive oil
      • 1/2 tsp salt
    • Instructions
      • Preheat oven to 450 degrees F
      • In a medium bowl, dissolve yeast and sugar in warm water
      • Let stand until creamy, about 10 minutes
      • Stir in flour, salt and oil
      • Beat until smooth
      • Let rest for 5 minutes
      • Turn dough out onto a lightly floured surface and pat or roll into a round
      • Transfer crust to a lightly greased pizza pan or baker's peel dusted with cornmeal
      • Spread with desired toppings
      • Bake in preheated oven for 15 to 20 minutes, or until golden brown
      • Let baked pizza cool for 5 minutes before serving

  • Low Carb Pizza @ delightedmomma.com (02/18)
    • Ingredients
      • 1 1/2 cup of flax seed meal
      • 2 tsp of baking powder
      • 1 tsp of oregano
      • 1 tsp of salt
      • 1/2 tsp of Stevia or natural sweetener
      • 3 eggs
      • 3 tbs of olive oil
      • 1/2 cup of water
    • Instructions
      • Preheat oven to 425 degrees
      • Mix dry ingredients together
      • Add wet ingredients and mix well
      • Let the dough sit for about 5 minutes to thicken up
      • Spread dough on a large round pan, OR
        line a cookie sheet with greased parchment paper
      • Bake for 15-20 minutes or until cooked through
      • Check it at the 15 minute mark and take out if it looks done
      • Add toppings and place back into the oven to melt the cheese

  • Personal Pan Pizza Crusts @ nanaslittlekitchen.com (02/18)
    • Ingredients
      • 1/4 cup biscuit mix
      • 1/4 cup mozzarella
      • 1 tbsp cottage cheese
      • 1/4 cup egg whites
      • 1 tsp apple cider vinegar
      • Olive or refined coconut oil to lightly grease the skillet
      • Toppings -- grated Parmesan, Italian seasoning, garlic powder
    • Instructions
      • Preheat oven to 400 deg F
      • Combine biscuit mix, mozzarella, and cottage cheese in a small food processor
      • Add egg whites and optional ingredients; pulse to lightly blend
      • Drop entire recipe (1/2 cup batter) into a 6-8 inch hot oiled skillet
      • Sprinkle top with seasonsings
      • Bread will start to cook in the hot skillet (form a gorgeous crust)
      • Pop the skillet into the preheated 400 degree oven
      • Bake until done (about 8-10 minutes for a 6-inch pizza)
      • Don't overcook or it will dry out
    • Biscuit Mix
      • Ingredients
        • 2 1/4 cups THM Baking Blend
        • 1/4 cup whey protein powder
        • 2 tbsp aluminum-free baking powder
        • 1 tsp cream of tartar
        • 1/2 tbsp Pyure or Truvia
        • 1 tsp sea salt
        • 1/2 cup refined coconut oil
      • Instructions
        • Mix all the dry ingredients together
        • Cut in the coconut oil; it will look like coarse meal
        • Store in an airtight container

• Pizza Dough @ copymethat.com (01/18)
  • Ingredients
    • 2 lg egg
    • 2 tbsp glucomannan powder
    • 1/2 cup oat fiber
    • 1 tbsp baking powder
    • 1 tsp salt
    • 1/2 tsp garlic powder
    • 1/2 tsp onion powder
    • 4 tbsp almond flour
    • 3/4 cup water, warm (whatever is “hot” out of your tap)

Shirataki Pizza Crust

• Shirataki Pizza Crust @ healthyrecipesblogs.com (01/18)
  • Ingredients
    • 1 bag shirataki angel hair noodles
    • 1 large egg
    • 1/4 cup grated Parmesan
    • 1/4 teaspoon kosher salt
    • 1/4 teaspoon dried oregano
    • 1/4 teaspoon garlic powder
    • 1/8 teaspoon black pepper
    • 1 teaspoon olive oil
  • Toppings
    • 1/4 cup pizza sauce
    • 2 oz mozzarella cheese, shredded
    • 1 oz pepperoni
  • Instructions
    • Place noodles in a colander and rinse well, about 30 seconds
    • Use kitchen shears to cut noodles in half.
    • Heat an 8-inch nonstick skillet over medium-high heat
    • Add noodles and dry-roast for 1-2 minutes; turn off heat
    • Whisk together the egg, Parmesan, and spices
    • Add the noodles and mix well
    • Reheat skillet over medium-high heat
    • Brush skilled with 1/2 tsp olive oil
    • Add shirtaki mixture, speading it evenly and pressing down
    • Cook about 10 minutes
    • Invert onto a plate, and brush the skillet with olive oil
    • Slide the shirataki crust back into the skillet
    • Cook 10 minutes on the second side, until golden-brown and crisp
    • Place crust onto a broiler-safe pan
    • Heat broiler on high
    • Top crust wtih pizza sauce, mozzarella and pepperoni
    • Broil 2-3 minutes, just until cheese is bubbly

Top of Page

Protein

• Beef
  • Meatballs @ barerootgirl.com (02/18)
    • Ingredients
      • 1 lb. grass-fed ground beef (recommended no leaner than 85%)
      • 2 Tbsp organic tomato paste
      • 2 cloves garlic, minced
      • 2 tsp herbs de Provence (or your fave dried Italian herbs)
      • 1 tsp sea salt
      • 1 tsp ground pepper
      • 2 Tbsp chia seeds
      • 2 tsp 100% Pure Avocado Oil, for sauteing
    • Instructions
      • Combine all ingredients except the avocado oil in a large bowl and stir well
        with a fork.
      • Let mixture rest for 5-10 minutes so the chia can do it’s thing.
      • Heat a large skillet over medium heat and add the avocado oil.
      • Scoop 8 balls and pat into a round shape (I used a #20 disher).
      • Cook meatballs until brown, turning on at least 3 sides.
      • Move meatballs to a plate to rest (they will not be fully cooked but will finish
        cooking later in the sauce).

• Chicken
  • Healthy Gluten-Free Chicken Nuggets @ laurenkellynutrition.com (02/18)
    • Ingredients
      • 1 pound organic skinless, boneless chicken breast, cut into bite size pieces
      • 3/4 cup ground flax seed
      • 1/4 cup chia seeds
      • 1/4 freshly grated Parmesan cheese
      • 1 teaspoon salt
      • 1 teaspoon oregano
      • 1/2 teaspoon basil
      • 2 cloves minced garlic
      • 2 eggs
    • Instructions
      • Preheat oven to 400 degrees.
      • Lightly grease a baking sheet or baking pan.
      • In a medium bowl, place flax seed, chia seeds, Parmesan cheese, salt, oregano,
        basil and garlic. Mix well.
      • In another separate medium bowl, place eggs and mix well.
      • Line up the bowls and place each piece of chicken into egg mixture, then flax/chia
        mixture. Lay onto prepared baking sheet until all the chicken is used.
      • Discard any remaining egg or flax mixtures.
      • Cook chicken for 25 minutes or until cooked through, making sure to turn over once
        halfway through.
      • Serve immediately.

  • Low-Carb Chicken Nuggets @ joyfilledeats.com (02/18)
    • Ingredients
      • 2 cups cooked chicken
      • 8 oz cream cheese
      • 1 egg
      • 1/4 cup almond flour
      • 1 tsp garlic salt
    • Instructions
      • Shred chicken with an electric mixer.
      • If you are using leftover chicken, warm it a bit first.
      • Once the chicken in shredded, add the rest of the ingredients and mix well.
      • Drop scoops onto a greased baking sheet (or parchment paper), and flatten into
        a nugget shape.
      • Bake at 350 deg F for 12-14 minutes until slightly golden and firm.
    • Notes
      • To reheat when frozen, microwave for about 45 seconds.
      • We should be able to replace the almond flour and cream cheese for a low-carb,
        low-calorie version.

  • Oat Fiber Batter for Frying Chicken (02/18)
    • Ingredients
      • 5 pounds of thawed chicken breasts
      • 3/4 cup oat fiber
      • 1 Tablespoon glucomannan
      • 1 Tablespoon salt
      • 1 Tablespoon smoked paprika
      • 1 Tablespoon granulated garlic
      • 1 teaspoon black pepper
      • Coconut oil for frying

  • Oat Fiber and Flaxmeal Breading for Chicken @ briana-thomas.com (02/18)
    • Ingredients
      • 2 1/2 lb. chicken tenders or chicken breasts cut into strips
      • 2 eggs, beaten
      • 3/4 cup oat fiber
      • 3/4 cup golden flaxmeal
      • 4 Tbsp salted butter for frying

• Eggs
  • Creamy Scrambled Eggs @ konjacforlife.com (02/18)
    • Ingredients
      • 1 cup Egg substitute OR 2 whole eggs + 2 egg whites
      • 1/2 tsp Konjac powder
      • 1/2 cup milk OR water
      • Salt and pepper to taste
    • Instructions
      • Whisk together eggs and egg whites, if using.
      • Whisk together konjac flour and milk or water until thickened.
      • Pour eggs into non-stick skillet or fry pan sprayed with non-stick spray.
      • Once eggs begin cooking, pour in konjac mixture.
      • Continue cooking until eggs are desired doneness.
      • Transfer to a plate.
      • Season with salt and pepper, to taste.

• Fish
  • Salmon Cakes @ konjacforlife.com (02/18)
    • Ingredients
      • 600g Bag Frozen cauliflower (or 4 cups fresh), steamed
      • 2 Cans Boneless wild salmon (drained)
      • 2 Stalks Celery Diced
      • 2 Green onions, white and green parts, sliced
      • Zest of 1 lemon
      • 1/4 Cup Fresh parsley, chopped (optional)
      • 2 tbsp Capers, chopped (optional)
      • 1 tsp Dried dill (optional)
      • 1/2 tsp Salt
      • Cracked black pepper (to taste)
      • 2 tsp Konjac powder
    • Instructions
      • Let steamed cauliflower cool, place in food processor or blender until smooth,
        and then transfer to large mixing bowl.
      • Add all remaining ingredients and mix well.
      • Use your hands to form into patties.
      • Place on wax paper and refrigerate for about 15 minutes.
      • Cook on a greased or non-stick skillet for about 4-5 minutes per side, or until
        lightly browned.
      • Serve hot.
      • Keep leftovers refrigerated for up to 3 days or freeze.

Top of Page

Psyllium Husk Fiber

• Nutritional Information
  • Nutrional Information on Psyllium Seed Husks @ fatsecret.com (01/18)
    • 1 cup psyllium seed husks has 132 calories, 51 grams dietary fiber, and 3 grams protein
  • Nutritional Information on Psyllium Husk Powder @ nutritionaldata.self.com (01/18)

• Comments
  • Comments about Psyllium Husk Powder @ glutenfreeday.com (10/12)
    • It is a better binder than xanthan gun
    • In baked goods, its texture is more like gluten
    • Use 1/2 tbsp for each cup of liquids in a recipe
    • Place the psyllium husk powder in the liquid, and let it sit for 10 minutes

  • Gluten-Free Bread Baking with Psyllium Husks Powder @ mygluten-freetable.com (02/18)
    • Xanthan gum is a thickener, stabilizer, emulsifier and foaming agent; it
      provides structure and is stable over a broad range of temperatures.
    • Pyllium husk, however, forms a gel that is stable only up to temperatures of
      about 176ºF (80ºC), depending on the amount used in the recipe.
    • So while psyllium husk is very useful for holding in the carbon dioxide based
      gas bubbles during proofing, once you put the bread into a hot oven and it starts to
      bake and the internal temperature rises, the loaf will ultimately collapse – IF you
      are depending only on psyllium husk to give structure to the bread.
    • Xanthan gum makes a prettier, better textured, better tasting, lighter and
      more airy bread than psyllium husk in my simple submarine bread recipe.
    • The bottom line is this: it is possible to use psyllium husk to replace xanthan
      gum in gluten-free breads. You just have understand that your end product will
      look and taste even more like a gluten-free bread.

• Husks vs Powder
  • Substitutaion Charts @ craftycookery.wordpress.com (02/18)
    • 1 tbsp WHOLE psyllium husks = 1 tsp psyllium husk powder

  • Wonder Wraps @ facebook.com (02/18)
    • Ingredients
      • 1 cup egg whites
      • 2 tbsp WHOLE psyllium husks (bought at Whole Foods)
      • Flavors and spices
    • Instructions
      • Whisk ingredients very well
      • Ladle a tbsp of batter onto a low-medium heated pan
      • Use the back of a spoon to spread the batter into a circle
      • Cook on one side, flip, and cook on the other side
      • You will get 4 large or 6 medium wraps from the batter
    • Notes
      • If you cook these too long, they turn into "chips"

  • Psyllium Husk Powder @ trimhealthymama.freeforums.net (02/18)
    • Use the NOW Foods version
    • "I bought the powder as well - not flakes. I had a bit of trouble the first
      time making egg white wraps even though I used the recommended 1/8th of a cup.
      The next time, I tried using 2 teaspoons and it worked so much better!"

• Sources
  • Psyllium Husk Powder @ mountainroseherbs.com (4 oz; $3.00) (01/18)

Top of Page

Pudding

• Hints
  • Ratio of liquid : Glucomannan : Xanthan Gum @ cooking.stackexchange.com (02/18)
    • 3/4 tsp glu : 1/4 tsp xanthan : 1 cup liquid gave something that jiggled
      and held its shape. But it was "gummy", fairly elastic, and you ate it by tearing off
      pieces with a spoon.
    • 1 tsp gluc : 1/32 tsp xanthan : 1 cup liquid is good for warm chocolate pudding
    • 3/4 tsp glu : no xanthan : 1 cup liquid is good for cold puddings that
      don't hold their shape

  • Recipes Using Glucomannan @ lowcarbfriends.com (01/18)
    • Chocolate Pudding: gluc powder, protein powder, milk
    • Add 3/4 tsp glu and 1/16 tsp xanthan gum to a 32-ounce shake to make ice cream

• Chocolate Pudding
  • Chocolate Peanut Butter Glucomannan Pudding
    • Ingredients
      • 1 cup low-carb milk
      • 2 tbsp peanut butter (creamy)
      • 1 tbsp cocoa
      • 1 heaping tsp of glucomannan
      • Sweetener to taste
      • Pinch of salt
    • Instructions
      • Blend ingredients on high
      • Top with homemade whipping cream

  • Chocolate Pudding (THM) @ buildamenu.com (01/18)
    • Ingredients
      • 2 cups low-carb milk (or milk equivalent)
      • 4 tsp Truvia
      • Pinch of Stevia (or add another 2 tsp Truvia)
      • 2 heading tbsp cocoa powder
      • Pinch sea salt
      • Dash vanilla
      • 1 1/2 tsp glucomannan
    • Instructions
      • Pour milk into blender
      • Add sweeteners, cocoa powder, salt, and vanilla
      • Start blender
      • While it is running, SLOWLY add 1 1/2 tsp glucomannan
      • Blend for a couple of minutes
      • Stop blender and let the contents rests for 30 seconds
      • Restart blender and whip again until pudding thickens
      • Transfer to a container with a lid, and put in the frig
      • Pudding will thicken up further, and taste better chilled
    • Notes
      • The longer you blend, the thicker your pudding will become
      • If you like hot pudding, glucomannan thickens even faster with heat
      • You could made the pudding in a saucepan, using a whisk,
        and sprinkle in a smaller amount of glucomannan (from a salt shaker)

  • Hot Chocolate Mousse @ grassfedmama.com (02/18)
    • Ingredients
      • 2 cups of almond milk
      • 2 tsp of glucomannan
      • 2 tablespoons of xylitol
      • 1/8 teaspoon of stevia extract powder
      • 1 tsp of vanilla extract
      • pinch of salt
      • 2 tablespoons of unsweetened cocoa powder
      • 1/3 cup of cottage cheese or Greek yogurt
    • Instructions
      • In your mixer, add almond milk and vanilla
      • With mixer on low, using whisk attachment, slowly add in your glucomannan
      • Once mixed thoroughly, add in your xylitol, stevia, salt, and cocoa powder
      • Add in cottage cheese or yogurt
      • Mix on high for 3-5 minutes
      • Place entire mixing bowl with contents in fridge to cool for an hour
      • After an hour, place mixing bowl back on mixer and mix for another 3-5 minutes

  • Milk Chocolate Pudding @ briana-thomas.com (01/18)
    • Ingredients
      • 1/2 cup water
      • 1 tsp Knox gelatin (1 1/4 tsp of Great Lakes brand)
      • 1 tbsp coconut oil
      • 1 cup cold low-carb milk
      • 3 tbsp whey protein powder
      • 4 tsp cocoa powder
      • 1/8 tsp Stevia powder
      • 3 smidgens sea salt
      • Dash vanilla extract
    • Instructions
      • Whisk gelatin in water, and add coconut oil
      • Heat mixture until the coconut oil is melted (1 minute in microwave)
      • Blend hot liquid with other ingredients until everything is smooth
      • Enjoy warm as hot chocolate, or chill for several hours for a pudding

• Vanilla Pudding
  • Cozy Hot Custard @ trimhealthymana.freeforums.net (01/18)
    • Ingredients
      • 1 1/4 cups boiling water
      • 1 tsp of vanilla whey protein
      • 1/2 tsp coconut oil
      • 2 pinches sea salt
      • 3 tsp Truvia
      • 1/2 - 1 tsp of vanilla or butter flavored extract
      • Scant 3/4 tsp glucomannan
    • Instructions
      • Add 1 cup of boiling water to blender, and start blending
      • Add whey protein, coconut oil, salt, Truvia, and extract
      • Add scant 3/4 tsp glucomannan
      • Blend for about 90 seconds, turn off blender, and add extra 1/4 cup water
      • Blend for a while longer
      • Taste and adjust the sweetener and salt
    • Notes
      • This makes a custard, either hot or cold
      • You can make chocolate or vanilla versions

  • Tapioca Pudding
    • Ingredients
      • 4 tbsp oat fiber
      • 2 tbsp egg white powder
      • 1 tsp Xanthan gum
      • 6 pkts Splenda (or Truvia, etc)
      • 1 smidgen sea salt
      • 1 1/4 cups low-carb milk
      • 1/4 tsp vanilla extract
    • Instructions
      • Combine dry ingredients in a large bowl, and mix well; set aside
      • Microwave the milk for 45 seconds until warm
      • Gradually add the warm milk to the dry mix, using a wire whisk
      • Microwave mixture for 1 minute
      • Stir mixture, and microwave for another minute
      • Watch the mixture because it will GREATLY expand in the microwave

Top of Page

Salad Dressing

• Retail Products
  • Walden Farms Amazin' Mayo @ vitacost.com (12 oz; $3.59) (02/18)
    • 1 tbsp has 0 calories, 105 mg sodium
    • Ingredients: Purified water, vegetable fiber, sea salt, apple cider vinegar,
      white vinegar, corn starch, xanthan gum, lactic acid, beta carotene,
      egg flavor, mustard, lemon juice, food color, sucralose, paprika,
      sodium benzoate (for freshness).

• Hints and Suggestions
  • Use Greek Yogurt or Cottage Cheese

• Recipes containing Cottage Cheese
  • Cottage Cheese Salad Dressing @ weightwise.com (02/18)
    • Ingredients
      • 1/2 cup cottage cheese
      • 1/2 cup plain greek yogurt
      • 1/8 cup Parmesan cheese
      • 1 tbsp white wine vinegar
      • 1/2 tsp Worcestershire sauce
      • 2 cloves garlic crushed
      • salt and pepper to taste

  • Lemon and Cottage Cheese Dressing @ kemps.com (02/18)
    • Ingredients
      • 3 Tbsp Kemps Cottage Cheese
      • 1 1/2 Tbsp olive oil
      • 2 Tbsp lemon juice
      • 1/4 tsp parsely, chopped
      • 1/4 tsp garlic, minced
      • 1 tsp Dijon mustard
      • Salt and pepper, to taste

• Recipes containing Glucomannan
  • Blueberry Red Onion Dressing @ konjacforlife.com (02/18)

  • Salad Dressing @ konjacfoods.com (01/18)
    • Low carb dressing (makes 1-1/3 cups)
    • Ingredients
      • 1/2 teaspoon dry mustard
      • 1 cup cold water
      • 2 tablespoons vinegar
      • 1/4 cup catsup
      • 1/2 teaspoon paprika
      • 1/2 teaspoon Worcestershire sauce
      • 1/2 teaspoon prepared horseradish
      • 1/8 teaspoon salt
      • 1 small garlic clove, crushed
      • 1 teaspoon konjac flour
    • Instructions
      • In a small saucepan, combine konjac flour and dry mustard
      • Slowly stir in cold water
      • Cook mixture over medium heat stirring continuously until thickened and smooth
      • Cool
      • Add remaining ingredients, use whisk to stir well
      • Put dressing in container and chill
      • Shake well before using.

• Recipes containing Sour Cream
  • Sour Cream Mayonnaise @ beetsandbones.com (02/18)

  • Sour Cream Mayonnaise Substitute @ culturesforhealth.com (02/18)

  • Sour Cream Salad Dressing @ geniuskitchen.com (02/18)

Top of Page

Sauce, Savory

• BBQ Sauce
  • Sweet Southern BBQ Sauce @ mrscriddleskitchen.com (02/18)

• Cheese Sauce
  • Cheese Sauce @ carriebrown.com (05/18)
    • Ingredients
      • 1 tsp glucomannan powder
      • 2 cups milk (whatever mik you prefer)
      • 5 oz strong cheddar cheese, grated
      • 1 1/2 TBSP white wine vinegar (do not leave this out!)
      • Sea salt and pepper to taste
    • Instructions
      • Put the konjac flour in a small bowl.
      • Using a small whisk, add 1 cup of milk to the bowl and immediately whisk
        quickly to disperse the flour thoroughly.
      • Pour into a pan and cook over medium heat, stirring thoroughly and
        continuously until the sauce thickens.
      • Add the other 1 cup of milk and stir well.
      • Stir the cheese into the sauce, and continue stirring until completely melted.
      • Add the white wine vinegar and stir well.
      • Remove sauce from the heat and pour over whatever you fancy.

  • "Glu" Cheese Sauce (01/18)
    • Ingredients
      • 1 tbsp Parmesan
      • 1 tsp glucomannan powder
      • 1 wedge laughing cow cheese
      • chicken broth (I used about 1/3 cup)
      • garlic/onion powder, fines herbs, salt/pepper
    • Instructions
      • Microwave for 10-20 secs to melt LCC, and then stir stir stir
      • Adjust seasoning as desired
      • Makes a thick and delicious cheese sauce

  • Transformer Cheese Sauce (02/18)
    • Ingredients
      • 1/3 - 1/2 oz of very sharp cheese (3 tbsp of hard cheese is about 1/2 oz)
      • 1 tbsp Parmesan cheese (green can)
      • 3 pinches sea salt
      • 1/2 clove fresh garlic
      • 1 chunk of raw onion (about 1 oz)
      • Sprinkle of garlic powder
      • Sprinkle of onion powder
      • Few shakes of black pepper
      • Little bit of cayenne pepper
      • 1 tbsp of nutritional yeast (optional)
      • 1 cup boiling water
      • 3/4 tsp glucomannan powder
    • Instructions
      • Boil some water
      • Add all the dry ingredients to a blender
      • Pour boiling water into the blender up to the "1 cup" mark
      • Turn blender on low
      • Add the glucomannan powder while the blender is running
      • Turn blender to high, and run for a little over a minute
      • Turn off blender
      • Taste and tweak the mixture
    • Notes
      • This can act as a sauce, a dip, or a soup

• Chicken/Beef Gravy
  • Brown Gravy @ briana-thomas.com (02/18)
    • A combination of oat fiber and xanthan gum makes for the best non-slimy gravy.
    • I use oat fiber in tablespoon increments, and xanthan gum in 1/4 or 1/2 teaspoon
      increments until I get my desired result.

  • Country Gravy @ nanaslittlekitchen.com (02/18)

  • Homemade Chicken Bouillon Powder @ sherigraham.com (02/18)
    • Ingredients
      • 1 1/3 cups nutritional yeast flakes
      • 3 tbsp onion powder
      • 7 1/2 tsp sea salt
      • 1 tbsp unflavored protein powder
      • 1 tbsp Truvia
      • 2 1/2 tsp garlic granules or powder
      • 1 tsp dried thyme
      • 1 tsp sage
      • 1 tsp paprika
      • 1/2 tsp turmeric
    • Instructions
      • Blend all the ingredients in a small food processor until powdery and mixed well
      • Store in a dry, airtight container (pint jar with lid)
      • Use 1 level tsp per cup of boiling water
      • Yield: 1 1/2 cups of bouillon powder
      • Powder makes quick sauces, gravies, and soups

  • Microwave Gravy (Chicken or Beef) @ konjacfoods.com (02/18)
    • Ingredients
      • 1 cup water
      • 1 Armour Chicken/Beef bouillon cube (crumbled)
      • 1/3 cup COLD water
      • 1 tbsp butter
      • 1 tsp konjac flour
    • Instructions
      • Combine 1 cup water, bouillon cube and butter
      • Microwave on high for 2 minutes
      • In a separate bowl, combine 1/3 cup cold water and konjac flour; mix well
      • Add konjac mixture to hot bouillon, and return to microwave
      • Heat on high until slightly thickened
      • Stir well until mixed

  • Sausage Gravy @ briana-thomas.com (02/18)

  • THM Basic Gravy @ media.trimhealthymama.com (02/18)
    • Ingredients
      • 3 cups chicken broth or water, divided
      • Onion powder
      • Salt
      • Black pepper
      • 1-2 tbsp nutritional yeast (optional)
      • Bragg's Liquid Aminos
      • 3/4 to 1 1/2 tsp glucomannan (or xanthan gum)
    • Instructions
      • Add glucomannan to 1/2 cup of water to dissolve
      • Pour 1 cup of liquid into saucepan
      • On medium heat, add all remaining ingredients
      • Add another 1-2 cups of liquid
      • Once the gravy is hot, pour in the glucomannan and stir like crazy with a whisk
      • Keep stirring until gravy starts to thicken
      • Simmer gravy for several minutes, stirring every so often
      • Taste for final seasoning adjustments

• Condiments
  • Tomato Chia Seed Jam @ nourishedtheblog.com (03/18)
    • Ingredients
      • 2/3 cup finely chopped onion (from about 1/4 large onion)
      • 1 teaspoon oil (I used extra virgin olive)
      • 2 cups tomatoes, chopped and their juices (use grape, Roma or vine tomatoes)
      • 2 tablespoons sugar (I used organic cane sugar)
      • Sprinkle of salt
      • 1 1/2 tsp apple cider vinegar
      • 1 tablespoon chia seeds
    • Instructions
      • In a small saucepan over medium-low heat cook the onions until very translucent
        in the oil.
      • Add the diced tomatoes, sugar, salt and vinegar and stir to combine.
      • Bring mixture to a gentle boil and then reduce heat and simmer.
      • Let tomatoes simmer for 30-35 minutes, until most of the liquid has reduced.
      • Remove from heat and stir in chia seeds.
      • Allow mixture to cool slightly and thicken before serving, or store it in an
        airtight container in the fridge for up to 1 week.
    • Notes
      • This can be used on sandwiches, burgers, crackers, and eggs.

• Oriental Sauce
  • Easy Paleo Teriyaki Sauce @ myflingwithfood.com (02/18)
    • Ingredients
      • Raw Coconut Aminos
      • 1 clove garlic
      • 1/2 inch of fresh ginger
      • 1 pkt Truvia
      • Pinch of Xanthan Gum
    • Instructions
      • Place the mixture in a small sauce pan
      • Heat on low until it is thickened
    • Notes
      • Frozen ginger root is MUCH easier to grate

• White Sauce
  • Thin White Sauce Recipe @ konjacfoods.com (02/18)
    • Ingredients
      • 1 Tbsp. margarine or butter
      • 1/2 tsp. salt
      • 1/8 tsp. pepper
      • 1 teaspoon konjac flour
      • 1 cup milk
    • Instructions
      • Melt butter in saucepan
      • Blend in konjac flour, salt and pepper
      • Gradually add milk
      • Heat to boiling; 2 minutes stirring constantly
      • For soups add 1 1/2 cups chopped, cooked vegetables to 2 cups sauce

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Soup

• Cream of Mushroom Soup @ blossomsandposies.com (01/18)
  • 1 lb mushrooms, cleaned and sliced
  • 1/2 cup onion, chopped
  • 3 cloves garlic, crushed or minced
  • 3 Tablespoons butter
  • 2 cups chicken broth (on plan)
  • 1/2 cup heavy cream
  • 1/4 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon glucomannan, optional

• Cream of Something Soup @ tjstaste.com (02/18)

• Greenaholic Soup @ joyinourjourney.com (02/18)
  • Ingredients
    • 4 medium-sized zucchini (no large seeds)
    • 1-1/2 cups chicken broth OR
      1-1/2 cups water + 1 tsp. "Better Than Bouillon" Lower Sodium Chicken Base
    • 1/4 cup coconut oil
    • 1/4 tsp. sea salt (or to taste)
    • 1/8 tsp. black pepper (or to taste)
    • 1 Tbsp. nutritional yeast
    • 2 tsp. minced fresh garlic, OR 1/2 tsp. garlic powder
    • 1/2 tsp. onion powder, OR 2 Tbsp. fresh chopped onion
    • 1/4 tsp. glucomannan powder*
    • 1/4 tsp. xanthan gum*
  • Instructions
    • Cook zucchini until tender but not mushy
    • Pour hot zucchini and broth into blender
    • Add all the remaining ingredients
    • Cover and blend until soup is smooth
  • Notes
    • You may use 1/4 tsp of each thickener, OR 1/2 tsp of one of them, OR none at all
    • Serves 4

• Hot and Sour Soup @ konjacforlife.com (02/18)

• Low Carb Creamy Vegetable Soup @ southernplate.com (01/18)
  • To use Glucomannan as a soup thickener:
    • Add 1 teaspoon to one cup of cold water
    • Stir well and then stir into pot of soup

• Split Pea Soup with Glucomannan @ geniuskitchen.com (01/18)

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Thickeners

• General Information
  • Best Healthy Thickeners @ janeshealthykitchen.com (06/15)
    • Agar -- cold agar didn't thicken, however the cooked version was hard enough to skate on
    • Arrowroot -- heated arrowroot held REALLY well
    • Kudzu -- heated version held very well, similar to arrowroot
    • Chia seeds -- an excellent thickener
    • Guar Gum and Xanthan Gum -- gummy binders; both are slimy and viscous thickeners

  • Cook's Thesaurus -- Starch Thickeners @ foodsubs.com (06/15)
    • Cornstarch is the best choice for thickening dairy-based sauces
    • Arrowroot becomes slimy when mixed with milk products
    • Arrowroot thickens acidic liquids
    • Kudzu powder: 3 tbsp of kudzu will thicken 2 cups of liquid

  • Thickeners @ finecooking.com (11/21)
    • Substitution amounts
      • 2 Tbs. flour
      • 1 Tbs. cornstarch
      • 1 Tbs. tapioca
      • 1 Tbs. + 1 1/2 tsp. arrowroot
      • 1 1/2 tsp. potato starch

  • Thickening Technique @ amazingfoodmadeeasy.com (11/21)

• Guar Gum versus Xanthan Gum
  • Xanthan gum produces a stretchier texture (best for breads)
  • Guar gum creates a spongier texture (like cake)
  • How to Use Xanthan Gum and Guar Gum in Gluten-Free Cooking (07/09)
    • Xanthan (ZAN thun) gum and guar (gwar) gum are used in gluten-free cooking to bind, thicken
      and emulsify gluten-free ingredients. If you don't add one of these gums to most of your gluten-free
      baked goods, they will likely end up as a pile of crumbs!
    • Xanthan gum is a corn-based, fermented product. If you use too much xanthan gum in a recipe,
      you may notice a heavy, gummy or even "slimmy" texture in your baked goods. Also, xanthan gum
      generally costs almost 3 times as much as guar gum.
    • Guar gum comes from the seed of bean-like (legume) plant. If you use too much guar gum, you may
      end up with heavy, stringy baked goods. Guar gum is a high fiber product and has been associated
      with gastrointestinal upset in some people.
    • General Tips for Using Xanthan Gum and Guar Gum in Gluten-Free Cooking
      • Bread and pizza dough recipes: Add 1 teaspoon xanthan gum or guar gum per cup of GF flour
        
      • Cake, muffin and quick bread recipes: Add 1/2 teaspoon xanthan gum or guar gum per one cup
        of GF flour used
      • Cookie and bar recipes: Add 1/2 teaspoon (or less) xanthan gum or guar gum per one cup of
        GF flour used
  • Rules for Using Xanthan Gum in Gluten-Free Recipes @ northtexasgig.com (07/14)
    • Bread: 1 tsp per cup of gluten-free flour mix
    • Cake: 1/2 tsp per cup of gluten-free flour mix
    • Cookie: 1/4 tsp per cup of gluten-free flour mix
    • Muffin: 3/4 tsp per cup of gluten-free flour mix

• Agar
  • What is Agar @ vegangela.com (04/13)
    • Is a flavorless gelling agent
    • Can be used like gelatin to make jellies, custards, and puddings
    • Has stronger gelling properties than gelatin
    • Sets in about an hour at room temperature, and doesn't require refrigeration to set
    • Can be boiled, unlike gelatin
    • Can even be re-melted if necessary
    • 1 tbsp of agar flakes = 1 tsp of agar powder
    • Substitute powdered agar in equal amounts to recipes calling for unflavored gelatin
    • Highly acidic or alkaline ingredients affect the gelling ability of agar

  • Activating Agar Agar @ youtube.com (04/13)

• Arrowroot
  • Arrowroot @ thespruceeats.com (11/21)
    • Arrowroot is added at the end of cooking time
    • Extended heat can cause the arrowroot to break down
    • It is a clear get that does not break down in acidic ingredients
    • It should not be used in recipes with dairy ingredients (except ice cream)
    • Arrowroot needs to be made into a slurry (starch and room-temp water)
    • 1 tsp arrowroot = 1 tbsp flour
    • 2 tsp arrowroot = 1 tbsp cornstarch
    • Dusting any protein makes a crispy exterior
    • Arrowroot is odorless and has a neutral flavor
    • Use 2 1/2 teaspoons of arrowroot per 1 cup of cold liquid for a
      medium-thick sauce (gravy)

Xanthan Gum

• (1/2 tsp has 1.3 grams of dietary fiber)
• Xanthan Gum @ barryfarm.com (07/14)
  • It is used as a stabilizer, emulsifier and thickener in dairy foods and salad dressings
  • Xanthan gum produces a stretchier texture (best for breads); Guar gum creates a
    spongier texture (like cake)
• Xanthan Gum @ wisegeek.com (07/14)
  • Xanthan gum prevents ice crystals from forming in ice creams, and it also provides a "fat feel"
    in low or no-fat dairy products.
  • Xanthan gum is a substitute for wheat gluten in gluten-free breads.
  • Xanthan gum is used whenever a gell-like quality is desired.
• Xanthan Gum @ articledashboard.com (07/14)
• Gluten-Free Recipes @ northtexasgig.com (07/14)
• recipezaar.com
  • Apple Cinnamon Muffins with Crumble Topping (07/14)
  • Gluten-Free Bread (like sponge cake) (07/14)
  • Gluten-Free Chocolate Chip Scones (07/14)
  • Gluten-Free Cinnamon Rolls (07/09)
  • Gluten-Free Pastry (Buckwheat & Xanthan Gum) @ jeenaskitchen.blogspot.com (05/09)
  • Gluten-Free Sun Butter Thumb Print Cookies (07/09)
  • Gluten-Free Tortillas @ recipezaar.com (05/09)
  • Pecan Apple Strudel Cake @ recipezaar.com (05/09)
• Recipes @ twinvalleymills.com (05/09)
• Gluten Free Chocolate Chip Cookies @ glutenfreeceliacweb.com (05/09)
• Oil-Free Salad Dressing (10/13)
  • 3 cups (about 1 1/4 lbs.) chopped yellow/orange heirloom tomatoes
  • 1 generous sprig fresh basil leaves
  • 1 tsp salt
  • 1/4 tsp + 1/8 tsp xanthan gum
  • 1/8 tsp cayenne
  • 2 cloves garlic
  • 1/4 cup + 1 tbsp apple cider vinegar
  • 2 tsp balsamic vinegar (optional)
• Molecular Ingredients: Xanthan Gum (05/09)

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Toppings

• Coconut Crumble Topping @ freecoconutrecipes.com (03/18)
  • Ingredients
    • 1/2 cup coconut flour
    • 1/2 cup shredded coconut
    • 2 Tablespoons softened coconut oil
  • Instructions
    • Place all ingredients in a bowl.
    • Using hands, mix together.
    • Sprinkle over the top of your favourite pie/dessert.
    • Cook as per pie directions – rotating pie if needed to get even browning.
    • Double recipe for a thicker crumble or to cover a larger area.

• Low Carb Streusel Recipe @ gwens-nest.com (02/18)
  • Ingredients
    • 1 tbsp unswettened protein powder - vanilla
    • 1 tsp Truvia (or more)
    • 1 tsp cold or room temperature butter
    • 1-2 drops of flavoring, optional
  • Instructions
    • Mix protein powder and sweetener together in a small dish
    • Add butter and cut in with a fork
    • Add liquid flavoring
    • Top your favorite muffin or cake with this mix
    • Bake as directed

• No Carb Dessert Topping/Filling @ dardreams.wordpress.com (02/18)
  • Ingredients
    • 1/2 cup sugar-free syrup
    • 2 tablespoons powdered erythritol
    • Pinch salt
    • 1/8 teaspoon ground cinnamon (optional)
    • 1/2 teaspoon glucomannan powder
  • Instructions
    • In a small bowl, whisk together all ingredients in order
    • Make sure to whisk in the glucomannan powder very slowly to avoid lumps
    • Set aside for 5 minutes; whisk again
    • Repeat
    • Chill in the frig, covered, until serving time
    • Stir until smooth with a spoon before using
    • Can be 1 or more servings, depending on how you are using it
    • You can use any flavor of sugar-free syrup you like
    • I add the cinnamon to fruity flavors, like strawberry

• Sugar-free Sprinkles (01/18)
  • Ingredients
    • 1 egg white
    • 1/2 scoop whey protein isolate -- vanilla
    • 1/4 tsp stevia
    • 1/2 tsp glucomannan powder
    • Food colors
  • Instructions
    • In a small bowl, whisk the egg white, stevia, and glucomannan
    • Add the whey protein isolate and food coloring of choice
    • Whisk until it becomes smooth (like thick batter)
    • Take one color of mixture, and use a piping bag fitted with a #2 tip
    • Pipe mixture onto a pice of wax paper in long lines
    • Keep going until you run out of mixture; then repeat with another color
    • Let the lines dry for 5 hours
    • Peal the lines off the paper, and break into small sprinkle-sized pieces

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Veggie Fiber

• Corn Fiber and Bran
  • Corn Bran
    • Corn Bran @ nutritiondata.self.com (02/18)
      • 1 cup contains 170 calories, 5 net carbs, 60 grams fiber, and 6 grams protein
      • This doesn't match the data provided by Honeyville (see below)

    • Corn Bran (Honeyville) @ fatsecret.com (02/18)
      • 1/4 cup has 100 calories, 0 grams fat, 17 grams fiber, 6 net carbs, 2 grams protein

    • Corn Bran @ amazon.com (Honeyville brand; currently unavailable) (02/18)
      • Corn bran tastes better than oat fiber.
      • Works better for me than psyllium husk fiber.
      • Corn bran makes things extremely thick.
      • Yes, this is dry, fine and chalky. It will make your baked goods a bit more brittle.

    • Corn Bran @ honeyville.com (5 lb; $14.99 + $4.99 shipping) (01/18)
      • 1/4 cup: 90 calories, 0 grams fat, 14 grams dietary fiber, 6 net carbs, 1 gram protein
      • Unlike wheat bran or rice bran, corn bran does amazing things for baked goods
      • It is not detectable in many baked goods
      • It has a fine grind and taste

    • Corn Bran @ forum.lowcarber.org (01/18)
      • My experience with corn bran is that is is very "drying"
      • You can only use the smallest amounts in recipes that have other "flour substitutes" in them
      • It brings fiber to the nutritional calculations, lowering the net carbs
      • It also brings a bit of corn flavor
      • But too much can be like eating a mouthful of sawdust, so tread lightly
      • I rarely use more than 1-2 tbsp in a recipe

    • Corn Bran @ forum.bodybuilding.com (01/18)
      • Fiber Source (Corn Bran, crude)
      • THIS CORN BRAN IS AWSOME! You can make low fat, almost zero net-carb breads
        with it that taste delicious.

  • Corn Fiber
    • Dextrin @ nutrientsreview.com (02/18)
      • Dextrin is a source of energy; it contains 3.8-4.1 Calories per gram.
      • Dextrin is digested on the surface of the small intestinal lining by the help
        of the enzymes isomaltase and glucoamylase to maltose, which is further digested to
        glucose, which is absorbed.

    • Corn Fiber (Prescribed For Life) @ amazon.com (12 oz; $15.99) (02/18)
      • Nutriose Non-GMO Soluble Corn Fiber (compare to BeneFiber)
      • To obtain NUTRIOSE, corn starch or wheat starch is processed through a
        digestion-like process and a thermal treatment. The result is a dextrin.
      • NUTRIOSE can be labelled as 'dextrin' and/or 'dietary fibre' or
        'soluble dietary fibre'.

  • Corn Flavorings
    • Amoretti Sweet Corn Extract @ amazon.com (2 oz; $31.82) (01/18)

    • OOOFlavors Corn Bread Flavored Liquid Concentrate @ amazon.com (20 oz; $9.99) (01/18)

• Rice Fiber and Bran
  • Rice Bran
    • Bob's Red Mill Stabilized Rice Bran @ swansonvitamins.com (10 oz bags; $4.77) (01/18)
      • 2 tbsp: 60 calories, 2 grams fat, 3 grams dietary fiber, 6 net carbs, 2 gram protein
      • It has the consistency of flour, and dissolves very quickly
      • Rice bran brings a nutty flavor
      • Rice bran has a slightly sweet flavor
      • Rice Bran Muffins
        • Ingredients
          • 1 1/2 cups rice bran
          • 1/4 cup raisins
          • 3/4 cup wheat flour
          • 1/2 cup hot water
          • 1 1/2 tbsp baking powder
          • 3/4 cup molasses
          • 3/4 tsp ginger
          • 2 tbsp corn syrup
          • 3/4 tsp cinnamon
          • 2 egg whites
        • Instructions
          • Preheat oven to 425 deg F
          • Mix dry ingredients, including raisons, together in a large bowl
          • Mix moist ingredients, and then add to dry ingredients
          • Pour batter into muffin pans lined with paper baking cups
          • Bake about 13 minutes

    • NOW Rice Bran @ netrition.com (20 oz; $4.49) (01/18)
      • Good source of fiber; contains magnesium, vitamin B6 and iron
      • Stabilized to maintain freshness
      • Adds color and taste to breads and muffins
      • Refrigerate after opening

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Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on February 23, 2023

URL: http://www.bonniehill.net/pages/lcflours.html