Low Carb, High Protein Flours
- Nutritional Information
-
Bean Flours (serving size = 1/4 cup)
(12/18)
- Black Bean Flour: 120 calories, 0.0 g fat, 22 g carbohydrates, 5 g dietary fiber, 1 g sugar, 8 g protein
- Fava Flour: 110 calories, 0.5 g fat, 19 g carbohydrates, 8 g dietary fiber, 1 g sugar, 9 g protein
- Garbanzo Flour :110 calories, 2.0 g fat, 5 g sodium, 18 g carbohydrates, 5 g dietary fiber, 3 g sugar, 6 g protein
- Garfava Flour: 110 calories, 1.5 g fat, 5 g sodium, 18 g carbohydrates, 6 g dietary fiber, 3 g sugar, 6 g protein
- Green Pea Flour: 50 calories, 0.0 g fat, 2 g sodium, 9 g carbohydrates, 4 g dietary fiber, 1 g sugar, 4 g protein
- Soy Flour: 120 calories, 6.0 g fat, 1 g saturated fat, 0g sodium, 8 g carbohydrates, 3 g dietary fiber, 2 g sugar, 10 g protein
- White Bean Flour: 110 calories, 0.0 g fat, 20 g carbohydrates, 8 g dietary fiber, 2 g sugar, 7 g protein
-
Carob Powder (serving size = 1/4 cup)
(12/18)
- Carob Powder: 52 calories, 0.0 g fat, 12 g net carbs, 8 g dietary fiber, 12 g sugar, 0 g protein
-
Coconut Flour (serving size = 1/4 cup)
(12/18)
- Coconut Flour: 120 calories, 4.0 g fat, 6 g net carbs, 10 g dietary fiber, 2 g sugar, 4 g protein
-
Egg white powder (serving size = 1/4 cup)
(12/18)
- Egg white: 104 calories, 0.0 g fat, 0.3 g sodium, 0 g carbohydrates, 0 g dietary fiber, 0 g sugar, 24 g protein
-
Nutritional Yeast (serving size = 1/4 cup; 0.4 oz)
(12/18)
- Nutritional Yeast: 45 calories, 0.5 g fat, 2 net carbs, 3 grams fiber, 0 g sugar, 6 grams protein
-
Whey Protein (serving size = 30 grams)
(12/18)
- Whey Protein: 120 calories, 2.0 g fat, 2 g net carbs, 1 g dietary fiber, 1 g sugar, 23 g protein
- General Information
-
Casein vs Whey? @ bodybuilding.com
(12/18)
-
Whey vs Casein Protein @ nutritionexpress.com
(12/18)
-
How to Use Protein Powder @ carbsmart.com
(12/18)
-
Proteinpow.com
(12/18)
-
Protein Pow(d)er: The Cookbook ($20.21)
(12/18)
- Protein Powders
- Whey Protein Powder
- Tastes "dairyish"
- Has the potential to overpower food
- Can make things super dry, carboardlike, and rubbery
- Use "wet things" like pumpkin puree, yogurt, and/or lots of egg whites
- Egg White Protein Powder
- If bought in the baking aisles, it makes things extra puffy
- If bought in bulk, it does not meringue up
- Makes batters have a more concise texture
- Contributes to airier protein cakes
- Brown Rice Protein Powder
- Chocolate and vanilla make good sweet things
- Plain makes fantastic savory things
- Makes your batter very thick
- Makes stuff hold together really well
- Can cause things to be much too dense
- Casein Protein Powder
- Is related to whey protein, but acts totally different in food
- Makes mixtures thicker, creamier, and less sticky
- Dries baked goods a lot less than whey protein
- Add a "bready" texture to baked goods
- Makes great frostings
- Hemp Protein Powder
- Is full of fiber
- Bakes wells with chocolate things
- It absorbs a lot of liquid
- You have to use a lot of egg whites, cottage cheese, and/or milk
- Results in a thicker mix
- Baked goods are nice and moist
- Pea Protein Powder
- Is a wonder all-round powder
- Smells like "food" -- savoryish
- Is not salty, and can be used in both savory and sweet things
- Adds a wonderful bready texture to baked goods
- Is one of the best flour-replacing powders
-
TrueNutrition.com
(12/18)
- Collection of Recipes
- Blood Sugar
- Acute Effects of Late Evening Whey and Casein Ingestion on Fasting Blood Glucose
(07/14)
- These authors reported that whey increased fasting insulin significantly more than casein.
- Also, insulin resistance and pancreatic beta cell function were significantly increased
in the whey group, and not in the casein group.
- The effect of whey ingestion appears to be dose-dependent because after acute
consumption of various amounts of whey protein, ingestion of more than 20 grams led to
increased insulin concentrations
- Fasting triglyceride (TRG) concentrations decreased in the Whey-Protein group by 13%
and 22% after 6 weeks and 12 weeks of whey protein supplementation
- Whey protein inhibits the formation of new cholesterol in the liver, and inhibits the
expression of genes involved in intestinal FFA and cholesterol absorption and synthesis
- There were no significant changes in body composition after chronic ingestion of whey
protein in 70 middle-aged overweight and obese men and women during a 12-week trial
- Expectedly, the thermic effect of the milk proteins was greater than that of the
carbohydrate test meal and the thermic effect of whey was greater than that of casein
(34 compared to 24 kcal increase)
- A high protein diet appears to play a role in body weight control because of
protein s impact on decreasing hunger and increasing satiety
- A high insulin response after whey protein ingestion is due to the insulinotrophic
effect of whey caused by certain amino acids that have insulinogenic properties
- GLP-1 stimulates the synthesis of insulin secretion, inhibits glucagon, slows the
rate of gastric motility, and inhibits hunger
- GLP-1 is stimulated by whey s inhibition of dipeptidyl peptidase IV (DPP-IV), which
is normally responsible for the breakdown of GLP-1
- There are, however, differences between whey and casein in regards to their effect
on satiety.
- Whey at breakfast appears to suppress appetite more than casein
- Insulin
- Protein and Insulin -- How Much Protein to Spike Insulin Levels
(02/14)
- In both young and old people, research has shown that 35 grams of casein (a protein
typically found in milk) is enough to spike insulin after an overnight fast.
- This insulin spike from protein occurs very quickly after protein intake, typically
reaching its peak levels at about 15 minutes after ingestion.
- However, 50 grams of protein from lean ground beef was found to only modestly increase
insulin levels, leading to speculation that the type of protein may influence the insulin
response.
- In fact, while in non-diabetics the insulin response to protein is usually only
20-30% of the response you would get from an equal dose of glucose, in diabetics the
insulin response to protein can be as high as 94% of the equivalent glucose response.
- Bottom line - Protein can increase insulin in a dose dependent manner. How high your
insulin will go depends on the type of protein and whether or not you are diabetic.
In rare circumstances the amino acid Leucine can even cause hypoglycemia in some people.
-
Forum @ athlete.io
(12/18)
- Comments from protein users
- Low-carb Foods Can Raise Insulin @ marksdailyapple.com
(02/14)
- Nuts spike insulin
- Chicken spikes insulin more than nuts
- Beef spikes insulin more than chicken
- Casein spikes insulin more than beef
- Whey spikes insulin more than casein
- Generally, the better quality the protein, the larger the insulin spike
-
Put On Weight Easily? Casein is Better than Whey @ ergo-log.com
(12/18)
- TIP: Avoid Whey Protein When Burning Fat @ 4hourpeople.com
(02/14)
- Whey protein spikes your insulin
- Whey protein is responsible for the majority of the insulinotropic effects of milk
- BodyTech Unflavored Casein (1 scoop)
- Aspartic acid: 1,773 mg
- Glutamic acid: 5,099 mg
- Glycine: 437 mg
- Phenylalanine: 1,117 mg
- Typtophan: 316 mg
- Tyrosine: 1165 mg
- Ratio of Glutamic acid to Glycine: 11.67 : 1.00
- Pure Protein Chocolate Whey Protein (1 scoop)
- Aspartic acid: 2,807 mg
- Glutamic acid: 3,556 mg
- Glycine: 491 mg
- Phenylalanine: 824 mg
- Typtophan: 411 mg
- Tyrosine: 728 mg
- Ratio of Glutamic acid to Glycine: 7.24 : 1.00
- Pure Protein Vanilla Whey Protein (1 scoop)
- Aspartic acid: 2,980 mg
- Glutamic acid: 3,919 mg
- Glycine: 439 mg
- Phenylalanine: 808 mg
- Typtophan: 485 mg
- Tyrosine: 722 mg
- Ratio of Glutamic acid to Glycine: 8.93 : 1.00
- Egg White Protein (1 scoop = 5 tbsp)
- Aspartic acid: 2,062 mg
- Glutamic acid: 2,691 mg
- Glycine: 710 mg
- Phenylalanine: 1,184 mg
- Typtophan: 250 mg
- Tyrosine: 788 mg
- Ratio of Glutamic acid to Glycine: 3.79 : 1.00
-
Egg Whites, Liquid (1 cup)
- Aspartic acid: 2,965 mg
- Glutamic acid: 3,767 mg
- Glycine: 1,004 mg
- Phenylalanine: 1,667 mg
- Typtophan: 304 mg
- Tyrosine: 1111 mg
- Ratio of Glutamic acid to Glycine: 3.75 : 1.00
-
Gelatin (1 scoop = 5 tbsp)
- Aspartic acid: 1,845 mg
- Glutamic acid: 3,065 mg
- Glycine: 6,670 mg
- Phenylalanine: 610 mg
- Typtophan: 0 mg
- Tyrosine: 106 mg
- Ratio of Glutamic acid to Glycine: 0.46 : 1.00
-
Nutritional Yeast (5 tbsp)
(01/19)
- Aspartic acid: 2,280 mg
- Glutamic acid: 3,680 mg
- Glycine: 1,000 mg
- Phenylalanine: 880 mg
- Typtophan: 200 mg
- Tyrosine: 760 mg
- Ratio of Glutamic acid to Glycine: 3.68 : 1.00
-
Parmesan Cheese (1 scoop = 5 tbsp)
- Aspartic acid: 670 mg
- Glutamic acid: 2,175 mg
- Glycine: 190 mg
- Phenylalanine: 520 mg
- Typtophan: 130 mg
- Tyrosine: 580 mg
- Ratio of Glutamic acid to Glycine: 11.45 : 1.00
-
Peanut Flour (1 scoop = 5 tbsp)
- Aspartic acid: 1194.0 mg
- Glutamic acid: 2,045 mg
- Glycine: 590 mg
- Phenylalanine: 507.0 mg
- Typtophan: 95.0 mg
- Tyrosine: 397.8 mg
- Ratio of Glutamic acid to Glycine: 3.47 : 1.00
- Ratio of Glutamic Acid to Glycine (in ascending order)
- Information
-
BCAAs - The Many Benefits of Branched-Chain Amino Acid Supplements @ bodybuilding.com
(12/18)
- Muscle mass = rate of protein synthesis - rate of protein breakdown
- Branched-chain amino acids compete with the amino acid tryptophan for entry into the brain
- Valine and isoleucine are glucogenic amino acids (can be converted to glucose)
-
The Truth About BCAAs
(12/18)
- Leucine is superior to dextrose as a fuel source
- Leucine also stimulates insulin release, stimulating protein synthesis and inhibits protein breakdown
- Vitamin B6 optimizes BCAA metabolism
- Recipes
-
BCAA Gummies @ bodybuilding.com
(12/18)
- Ingredients
- 1 scoop Raspberry BCAAs
- 3 packs Knox Gelatin
- 1/2 cup warm water
- Directions
- Pour water, BCAAs, and gelatin into a saucepan
- Heat for about 5 minutes, until gelatin dissolves and liquid starts to thicken
- Place on a hot pad for a few minutes until the product begins to gel
- Pour product into molds
- Freeze for 15-20 minutes (or place in refrigerator)
- Nutritional Information
- General Information
-
Advantages of Carob @ wholefoodsmarket.com
(12/18)
- Replace cocoa powder with carob powder one-for-one in your recipes
- Or use half cocoa powder and half carob powder in your recipes
- Substitute carob chips for chocolate chips
- For each 1/2 cup of carob used, reduce sugar by 2-3 tbsp, and increase butter or oil by the same
- Carob can burn! Set your oven 25 F lower when baking with it exclusively
- For each square of baking chocolate, use 3 tbsp of carob powder plus 1-2 tbsp of dairy or non-dairy milk
- Add a tablespoon of carob powder to bread dough to make a nice, rich dark color
-
Carob, Better Than Chocolate
(12/18)
- Carob is a legume that comes from the carob tree
- Carob is naturally sweet and requires much less sweetener when used in recipes
- Substituting carob for various forms of chocolate:
- For unsweetened chocolate -- use 3 tbsp of carob powder plus 1 tbsp of water
for every ounce of unsweetened chocolate called for
- For cocoa powder -- use an equal amount of carob powder
- Reduce the amount of sugar used because of the natural sweetness of carob
-
Health Benefits of Carob
(12/18)
- Acts as a stabilizer and thickener in the following:
- Bakery goods, ice cream, jelly, salad dressings, sauces, mustard
- Bologna, salami, canned meats, fish, cheese and other food products
- Is used as a substitute for cocoa powder or chocolate in cakes, cookies and candies
- For making cookies and muffins, carob chips are used in place of chocolate chips
-
Organic Carob Chips @ organic.lovetoknow.com
(12/18)
- Recipes
- Carob Chips (Unsweetened)
- Carob Savory Dishes
- General Characteristics
- Is related to whey protein, but acts totally different in food
- Makes mixtures thicker, creamier, and less sticky
- Dries baked goods a lot less than whey protein
- Add a "bready" texture to baked goods
- Makes great frostings
- Casein congeals with heavy cream on contact
- Casein is a phosphoprotein found in milk
- Casein is a calcium salt
- Casein is not susceptible to denaturing
- Casein is manufactured by adding acid to warm skim milk
- When the pH of the skim milk drops to 4.2-4.6, the casein precipitates out of the skim milk as "acid curd"
- Acid curd is reacted with a strong alkali to result in an almost neutral protein "caseinate"
- Whey protein is readily digested in approximately forty minutes to an hour
- Casein protein is digested very slowly, taking approximately 7 hours for complete digestion
- Sodium caseinate
- Is the most water-soluable form of caseinate (basis of glues)
- Has a "glue-like sodium" flavor
- Has a smooth mouthfeel in water
- Calcium caseinate
- Forms a low viscosity, opaque, off-white dispersion in water
- Tends to sediment out of suspension within hours of being mixed in water
- Exhibits a slightly gritty or grainy mouthfeel
- General Information
-
The Protein Bible, Part 2
(12/18)
- Casein is the typical slow absorbing protein
- The curds that are separated from the wheys in cheese making refer to the casein component
- Casein has a special property of being able to form gels when liquid is added, which is unique among protein sources
- Casein comes in a few forms -- calcium caseinate (the basic form), micellar casein (a purer form of casein), and hydrolyzed casein
- The first two are the ones that give you gel-forming (thickening) properties
- Hydrolyzed casein does not form gels at all
- The main benefit of casein protein is its gel forming properties.
- This is unique to casein protein and lets you make a thick shake, pudding, or other desserts
- Collections of Recipes
-
Casein Search @ proteinpow.com
(12/18)
-
Epicurean Body Builder
(12/18)
- Pumpkin Souffle
- 4 egg whites
- 1 scoop casein protein powder, vanilla flavor
- 1/2 cup egg substitute (Eggbeaters)
- 3/4 cup canned pumpkin puree
- 3 Tablespoons Sugar Free Maple Syrup (I like Walden Farms)
- 1/4 teaspoon nutmeg
- 1/4 teaspoon all spice
- 1/4 teaspoon cinnamon
- 1/4 teaspoon ground ginger
- pinch salt
- The Brawny Brownie
- 1/4 cup oatmeal flour
- 1 scoop casein powder (Creamy Vanilla Flavor)
- 2 Tablespoon Splenda
- 1/2 teaspoon baking powder
- 2 Tablespoon Hershey s Dark Chocolate cocoa powder
- 1/4 cup Eggbeaters
- 2 Tablespoon Fat Free Fage + 2 Tablespoon fat free MILK
- Bread
-
Casein Pancakes @ learnlovelift.wordpress.com
(12/18)
- 1/3 cup egg whites
- 1/2 scoop vanilla casein protein
- 1 tsp cinnamon
- Mix the ingredients together
- Pour into a hot non-stick pan and cook
-
Casein Protein Bread
(12/18)
- 3 large egg whites
- 30 grams of casein protein. I use vanilla from optimum nutrition
- 1 tsp nutmeg
- 1 tsp cinnamon
- 2 packs of Stevia (natural sweetener)
- 1 tbsp raw almond butter
- Preheat oven 375
- Mix egg whites and casein powder first, then add everything else.
- Bake for 15 mins then let it cool for a couple minutes before eating
- Coconut Protein Bread @ chocolatechillimango.com
(12/13)
- 156 grams egg whites (or 3 large eggs)*
- 156 grams whole eggs (3 large eggs)*
- 55 grams coconut flour
- 20 grams unflavoured whey protein isolate
- 20 grams unflavoured micellar casein
- 1 teaspoon baking powder
- 1/2 3/4 teaspoon sea salt
- Late-Night Casein Protein Bread @ juliegolean.com
(12/13)
- 2 scoops vanilla bean casein protein powder
- 7 egg whites (1 cup liquid egg whites)
- 1/2 cup unsweetened vanilla almond milk
- 1 tsp sodium free baking powder
- cinnamon, stevia, vanilla extract (to taste)
- Bake at 375 deg F for 15 minutes
- Brownies
-
Casein Protein Brownies @ proteinpow.com
(12/18)
- Tinned pureed pumpkin (425g)
- 2 egg whites
- 55 g no added sugar organic cocoa
- 4 heaped tablespoons splenda
- 40 g Maxiraw Casein Sustain
- 1 tsp Vanilla extract
- Small handful of 80% dark choc chips
- Optional chopped nuts
- Cookie Recipes
- Frosting Recipes
- Casein Chocolate Sauce @ enjoyyourhealthylife.com
(12/13)
- 1/2 scoop casein protein powder
- 2 tbsp cocoa powder
- 1/2 packet stevia
- 1 tsp cinnamon
- 1 t tsp vanilla
- 1/4 cup milk or almond milk
- Mix in a cup, and microwave for 30-45 seconds
- Add a scoop of almond butter and a dash of salt
- Miscellaneous
- Nutella @ fitnesstreats.com
(12/13)
- 1/4 cup of vanilla whey protein
- 1/4 cup of casein protein
- 2-3 tablespoons of cocoa
- 1/2 cup of milk
- a few drops of hazelnut flavoring
- General Information
- Cookbooks
- Recipes
-
Coconut Recipes blogspot.com
(12/18)
-
FreeCoconutRecipes.com
(12/18)
- Collections
- Individual Recipes
- Bread
- Candy
- Cookies
- Crackers
- Desserts
- Entrees
- Muffins
- Soups
- Waffles and Pancakes
- HCG Protocol.com
-
Almond Joy Recipe @ loseit4ever.com
(12/18)
- Ingredients
- 1/2 cup almond flour
- 1/2 cup coconut flour
- 1/2 cup Stevia baking blend
- 1/2 tsp salt
- 1/2 tsp baking soda
- 4 eggs
- 3/4 cup milk, coconut milk, or almond milk
- 2 tsp vanilla extract
- 1 cup plus 1/2 cup sugar free chocolate chips
- 1/2 cup plus 1/4 cup sliced almonds
- 1/4 cup plus 1/4 cup unsweetened shredded coconut
- Instructions
- Mix dry ingredients
- Whisk together wet ingredients
- Mix wet and dry together with an electric mixer
- Add 1 c chocolate chips, 1/2 c sliced almonds, and 1/4 c coconut
- Spread into a parchment lined pan
- Top with remaining coconut, almonds and chocolate chips
- If thick, bake at 350 for 35-40 minutes, if thinner, bake 25-30 minutes
- Notes
- If you put these in a smaller glass baking dish, they will be a little thicker/more cake like
- If you put them in a larger dish, they will be more cookie-like
- Splenda BBQ Dry Rub
(03/12)
- 1/3 cup Splenda
- 1 tsp chili powder
- 1/4 tsp onion powder
- 1 tsp garlic salt
- 1 tsp paprika
- 1/2 tsp cayenne pepper
- 1/2 tsp black pepper
-
Tropical Traditions Recipe Index
(12/18)
- Non-stick baking "oil"
- Bruce Fife in "Coconut Lover's Cookbook"
- 4 tsp CO mixed with 1 tsp extra virgin olive oil (4:1 ratio)
- 4 tsp CO mixed with 1 tsp lard or bacon drippings (4:1 ratio)
- 4 tsp CO mixed with 2 tsp butter (2:1 ratio)
- 2 tsp CO mixed with 2 tsp palm oil (1:1 ratio)
-
Non-stick baking oil: coconut oil and liquid lechithin (6 to 1 is a good ratio)
(12/18)
- Non-stick cooking @ lowcarbfriends.com
- Half of cup of coconut oil, and 1 tsp of lecithin
- Lecitihin: coconut oil at 2:1 (mostly lecithin with a vegetable oil)
- Mary's Oil Blend from "Eat Fat, Lose Fat"
- 1/3 part coconut oil, 1/3 part sesame oil, and 1/3 virgin olive oil
- Information
- AllWhiteEggWhites.com
- 1 egg = 1/4 cup Better'n Eggs
- 1 egg white = 2 tbsp of liquid egg whites
-
Egg Size Equivalents @ whatscookingamerica.net
(12/18)
- 1 whole egg = 3 tbsp
- 1 egg yolk = 1 tbsp
- 1 egg white = 2 tbsp
-
Honeyville.com
(12/18)
- To replace 1 egg white: mix 2 tsp of egg white powder with 2 tbsp hot water
- Sources
- Information
- Baking with Gelatin
-
Coconut Flour Pancakes with Gelatin @ empoweredsustenance.com (reminds me of potato latkes)
(12/18)
- Ingredients
- 1/4 cup coconut flour
- 1 tbsp grassfed gelatin
- 4 pastured eggs, at room temperature
- 1 heaping tbsp softened butter or coconut oil
- 1/2 cup coconut milk
- Coconut oil or ghee, for the pan
- Instructions
- Heat a seasoned cast iron skillet or enamel skillet over medium heat
- Whisk together the coconut flour and gelatin
- Stir in the eggs, beating until a smooth paste forms
- Stir in the butter/coconut oil until combined, then add the coconut milk
- Cook the pancakes in the hot skillet with coconut oil/ghee
- Cook until the edges and center starts to look opaque, then flip; smaller pancakes will be easier to flip
- Makes about 2 servings (12 small pancakes)
-
Perfect Cococnut Flour Tortilla Wrap (no gelatin)
(12/18)
- 3 egg whites (or 9 tbsp liquid egg whites)
- 1/2 Tbsp coconut flour
- Additional seasonings
- Savory wrap: garlic powder, cilantro, onion powder
- Sweet wrap/crepe/roll: cinnamon, cloves, stevia
- Blend ingredients in blender
- Heat large skillet on medium-high heat; coat with cooking spray
- Pour mixture on skillet and swirl pan to spread mixture over entire pan
- Cover pan, and let cook for a minute or two
- Wrap may puff up, just remove lid and prepare to flip
- When wrap is set, flip the wrap and cook another 30 seconds
-
Gelatin Carob Low-sugar Mini Cake @ purelytwins.com
(12/18)
- 1 whole egg
- 1 tbsp coconut oil
- 1 tbsp carob
- 1 1/2 tsp gelatin
- 5 drops of vanilla stevia (liquid)
- Whisk ingredients together in a microwave-safe dish; microwave on high for 1 minutes
-
Grain Free Butternut Flatbread @ empoweredsustenance.com
(12/18)
- 1 Tbs. coconut flour
- 1 1/2 tsp. grassfed gelatin
- 3 Tbs. well cooked and mashed butternut squash (or sweet potato)
- 1 Tbs. butter, ghee or coconut oil
- 1 egg
- 1/4 tsp. sea salt (more or less to taste)
-
Low Carb Gluten Free "Flour" Tortillas @ fluffychixcook.blogspot.com
(12/18)
- Ingredients
- 4 oz Cream Cheese or Mascarpone
- 1/4 cup Egg Whites or Carton Egg Whites
- 2 tsp Powdered Egg Whites
- 1/2 tsp Baking Powder
- 1/8 tsp Garlic Powder
- 1/8 tsp Kosher Salt
- 2 Tbsp Parmesan Cheese
- 1 1/2 Tbsp Coconut Flour
- 2 1/2 Tbsp Boiling Water
- 2 tsp Knox Unflavored Gelatin
- Instructions
- In medium size mixing bowl, beat cream cheese to break it up and soften it
- Add liquid egg whites a little at a time until well incorporated
- Add salt, garlic powder, and baking powder
- Add powdered egg white, parmesan cheese, and coconut flour
- Mix well for about one to two minutes
- Mix gelatin powder to boiling hot water and stir until gelatin melts
- Add gelatin to batter
- Beat well until batter thickens and becomes fluffy about one minute
- Cut parchment into squares and divide batter evenly into 8 mounds
- Scoop a mound onto parchment, and smear the batter into a tortilla about 5" round
- Nuke for 30 seconds
- Remove from microwave and turn tortilla face down into a hot non-stick skillet
- After about 10 seconds, peel off the parchment paper; it comes right off
- Flip tortilla and cook on the second side
- Place cooked tortillas in a covered dish to steam and become more pliable
-
Gluten Free Bake Mix Using Gelatin
(12/18)
-
Natural Egg Replacements for Baking
(12/18)
- Dissolve 1 tablespoon gelatin in 1 tablespoon of cold water
- Beat in 2 tablespoons of boiling water until frothy
-
Splendid Gluten Free Bake Mix 1
(12/18)
-
Splendid Gluten Free Bake Mix 2 (without Xanthan Gum)
(12/18)
- Buy NOW Beef Gelatin Powder 1 lb ($10.49; netrition.com) (makes denser baked goods)
- Use gelatin in small packets (makes lighter baked goods)
- Add 1 tsp of gelatin for every cup of bake mix
- Gelatin helps bind the wet ingredients, and also the dry "flour" components
- Gelatin works in muffins, cakes, loaves, brownies and cupcakes, but not cookies
- Refrigerated baked goods becomes denser in texture if they contain gelatin
- Warm baked goods to soften them before eating
- Recipes
- Sources
- Great Lakes Beef Gelatin, 1 lb
- NOW Foods Beef Gelatin, 1 lb
- NOW Foods Beef Gelatin, 4 lbs
- Filling
- Flummery
- Gelatin and Kool-aid
- Homemade Jello @ tasteofhome.com
(07/14)
- 1 envelope unflavored gelatin.
- 1/2 envelope unsweetened Kool-Aid (maybe a little more)
- 3/8 cup + 1 tsp Splenda
- 1 cup boiling water
- 1 cup cold water
-
Kool-Aid Jello
(12/18)
- 1 package unsweetened drink mix such as Kool-Aid
- 1/2 cup sugar
- 1 envelope unflavored gelatin
- 2 cups water, divided
-
Make Your Own Jello with Kool-Aid
(12/18)
- 2 Tablespoons gelatin
- 1 cup sugar
- 1 pack Kool-Aid
- 4 cups water
- Jello Tips
- Marshmallows
- Recipes
- Snow Pudding
-
Snow Pudding @ cooks.com (uses Jello)
(12/18)
-
Snow Pudding @ yankeemagazine.com (uses unflavored gellatin)
(12/18)
-
Whipped Jello @ chowhound.chow.com
(12/18)
- Comment #1
- Let any Jello get thick and chilled but not quite firm
- Then just whip it with an electric hand-held mixer
- It turns to foam, gets much lighter in color (red to pink) and can then be chilled again
- It firms up to a mousse texture, can be put in a mold, no longer see-through
- Comment #2
- Also, whipped cream or whipped evaporated milk can be added to the chilled, whipped jello, folded in, and chilled again
- Comment #3
- Make the Jello; I always use sugar free using about 1/4 less water than recommended
- Let it gel to the soft gel stage and whip with an electric mixer
- It will triple in volume and turn a light color
- I usually add Ricotta Cheese mid whip
- Pour or spoon into a rinsed (with cold water) mold, cover with Saran wrap and chill until totally firm
- Comment #4
- Ingredients -- 1 Packet Jello Gelatin, and 1/2 Can Evaporated Milk
- Make jello as per packet
- Refrigerate
- When it is nearly set, slowly add the evaporated milk in and beat till frothy with electric beaters
- Chill till set
- Comment #5
- My mother made whipped jello with all flavors, using dry, canned and even regular milk
- But for really special occasions she would whip egg whites and fold the nearly set jello into it, beating with an egg beater and then pour the mix into fluted glasses which she tipped to one side
- After setting thoroughly, it made three layers -- jello on the bottom, a semi whipped froth in the middle, and a meringue type topping very pale colored of whatever jello she used
- Google "jello with whipped egg whites"
- Stabilizers
- Adapting the Vanilla Ice Cream Base (stabilizers) @ forum.chefsteps.com
(07/14)
- You need lots of stabilizers for ice cream
- A common blend is a blend of xanthan, locust bean gum (or guar gum), and iota carrageenan
- Note, you need to use this blend as a combination, they work in concert
- The xanthan or locust bean gum on their own will actually destabilize the ice cream
- I've used a 1:1:1 blend at a total addition level of 0.1 to 0.2 % to the weight of the ice cream
- If you can use gelatin, it's a really good stabilizer at 0.1%
- Aspic
- Head Cheese
- Meatballs and Meatloaf
- Meatballs
- Meatloaf
-
Best Meatloaf Recipe Ever @ amandascookin.com
(12/18)
-
Dr. Oz: Jodi's Summertime Meatloaf Recipe @ recapo.com
(12/18)
- Gelatin will help your meatloaf stick together better than eggs and breadcrumbs
- Ingredients
- 2 lbs lean ground turkey breast
- 16 oz jar of chunky salsa
- 2 packets of gelatin
- 4 tsp warm water
- Instructions
- Preheat your oven to 350 degrees
- Mix the packets of gelatin with the four teaspoons of warm water
- In a large bowl, mix the gelatin mixture with the meat and salsa
- Put this in a 9" by 13" baking dish
- Bake for about 45 minutes, or until a thermometer reads 160 degrees internal temperature
- Sausage
- Information
- Collagen Hydrolysate is often added to "protein bars" to increase the amount of protein
-
Gelatin and Collagen Hydrolysate -- What's the Difference
(12/18)
-
Great Lakes Collagen Hydrolysate @ greatlakesgelatin.com
(12/18)
- 2 rounded tbsp (12 grams) has 43 calories and 11 grams of protein
- Cold water Soluble for use in cold beverages or recipes
- Unique combination of amino acids in concentrated levels
- This low molecular weight protein is easily digested for healthy enrichment in minutes after ingestion
- It will not congeal because it has been hydrolyzed for quick assimilation
- Methods for mixing hydrolysate
- Cold liquids:
- Add one tablespoon to a cold liquid and mix completely
- Room temperature liquids:
- Pour one tablespoon into a glass of your favorite juice or drink
- Hot Liquids:
- Add one tablespoon to container, Then add HOT liquid and stir until dissolved
- Recipes
- Blueberry Protein Pancakes with Great Lakes Hydrolyzed Collagen @ zomt.com.au
(05/17)
- Hydrolyzed Collagen helps to bind the mixture together
- Hydrolozed Collagen is very good if you used some oat flour or coconut flour
- Hydrolyzed Collagen is absorbed within 30 minutes
- Ingredients
- 200 ml liquid egg whites
- 1 tbsp psyllium husk
- 75g organic blueberries
- 1/2 tbsp Great Lakes Hydrolysed Collagen
- 1 tbsp PB2 (or 1 tsp peanut butter)
- 1 tbsp coconut flour (optional, I made mine without)
- Method
- In a blender, combine all the ingredients together, except the PB2 or peanut butter
- In a non-stick pan, cook pancake mixture on a low heat, a few minutes each side until golden brown
- Mix up the PB2 or peanut butter with a little water and drizzle over top
-
Matcha Latte Collagen Bites @ realeverything.com
(12/18)
- Hydrolyzed collagen its cold water soluble and can be used in both cold or hot flavored waters,
smoothies, ice cream, yogurts, puddings, broths, soups, coffees and teas
- Vital Proteins is better than Great Lakes
-
Sunbutter Chocolate Collagen Protein Bars @ createdelicious.com
(12/18)
- Ingredients
- Bars
- 1 cup raw sunflower seeds
- 1 cup unsweetened coconut flakes
- 1/2 cup coconut oil, melted
- 3/4 cup collagen peptides
- 1/4 cup pure maple syrup
- 1/2 tsp salt
- 1 tsp vanilla extract
- Coating
- 1/3 cup coconut oil
- 1/4 cup raw cacao powder
- dash salt
- 1 tbsp pure maple syrup
- 1/4 tsp vanilla extract
- Sources
- Broccoli
No-Bread Grilled Cheese Sandwich (Broccoli Bread)
(12/18)
- Ingredients
- 1 large broccoli head
- 2 oz mozzarella cheese, shredded
- 2 oz grated Parmigiano-Reggiano
- 1 egg, lightly beaten
- 2 egg whites, lightly beaten
- 1 tbsp olive oil
- 5 oz aged cheddar cheese
- salt and pepper, to taste
- Directions
- Preheat oven to 450 deg F
- In a food processor, pluse the broccoli until it looks like uncooked grits
- Heat the olive oil in a skillet over medium heat
- Cook 3 cups of the broccoli, and saute for 10 minutes to soften and dry out
- Put the broccoli in a mixing bowl
- Add the egg, cheeses, and salt and pepper
- Mix well
- With your hands, make 8 balls, and place on a baking sheet (parchment paper)
- Flatten the balls to resemble 8 bread slices
- Bake in the oven for 12-15 minutes
- While the "bread" slices are still warm, cover them with cheese, and top with another "bread" slice
- Cheatos Cheese Puffs
- Melle's Low Carb "Cheatos Cheese Puffs" @ lowcarbfriends.com
(11/13)
- Ingredients
- 3 egg whites
- 1/8 tsp cream of tartar
- Pinch of salt
- 1/4 cup to 1/2 cup shredded cheddar cheese (frozen)
- Instructions
- Preheat oven to 300 degrees
- Put the frozen cheese in a food processor/blender and chop, until it's in tiny little pieces
- In a mixing bowl, blend first three ingredients, at high speed, until whites form stiff peaks
- Sprinkle the chopped cheese, on top of the egg whites
- Then, with a teaspoon or a rubber spatula, fold the cheese into the egg whites, VERY CAREFULLY
- Using the tip of a teaspoon handle (not the spoon part), dip tiny little clouds of the mixture, and place on a cookie sheet.
- I would suggest using a sheet of parchment or a silicon baking sheet, but if you don't ... spray the sheet, very well.
- Lightly spray the tops of the puffs, with butter flavored cooking spray.
- Sprinkle grated parmesan cheese, on top of each puff.
- Put another coat of buttery spray, on top of that.
- Bake at 300 degrees, for about 20-minutes.
- For crispier puffs, turn off the oven, and leave them in the oven for at least an hour.
- Store in an air-tight ziplock, and two days later, they were still crispy.
- Information
-
Bob's Red Mill Nutritional Yeast @ calorieking.com
(12/18)
- 1/4 cup (0.4 oz) has 45 calories, 2 net carbs, 3 grams fiber, and 6 grams protein
- Benefits and Uses of Nutritional Yeast
(07/14)
- Add to a white sauce to make a 'cheese' sauce for pasta
- Add to bread dough for a "cheese-stuffed" taste
- Add to gravies, stews and soups
- Sprinkle on salads
-
Nutritional Yeast @ thespruceeats.com
(12/18)
- It is yellow, with a nutty cheesy flavor
- It is similar to cheese when added to foods
- It is the only reliable food source of B12
- It can be found in the bulk foods section of your health food store
- It exists as either flakes or powder
- It is also called "savory yeast" in Australia
-
What is Nutritional Yeast Used For? @ chowhound.com
(12/18)
- Dragonfly's Dry Bulk Uncheese Mix:
- 3 cups raw, organic cashew pieces
- 2 cups either Red Star or Vegetarian Support, nutritional yeast
- 3 Tblsp seasoning salt
- 3 Tblsp garlic powder (NOT garlic salt)
- 3 Tblsp of onion powder (NOT onion salt)
- 8 Tblsp of arrowroot powder. Can use cornstarch, but it is not stringy like arrowroot.
-
- Directions:
- Using a VERY dry blender, blend the nuts till they are very fine.
- Then, blend in batches of about 1 cup and then mix in a dry container.
- You can keep this tightly covered in the frig for about 6 weeks.
- To make up, add one heaping 1/2 cup of mix to 1 cup of water and stir over heat till thickened.
- Use less water and add salsa for queso dip.
- Pour over hot veggies and/or pasta.
- Spread on vegan bread and toast for grilled uncheeses.
- Preparation time: 15 minutes
- Smokey Uncheese:
- 3 cups water
- 1 package (6oz) Agar Flakes
- 2 cups Dragonfly's Uncheese Mix
- 1 or 2 tbsp liquid smoke (I like mine really smokey)
-
- Directions:
- Bring 3 cups water and agar flakes to a boil, stirring often.
- Remove from heat and Add the 2 cups uncheese mix and liquid smoke.
- Stir well until smooth.
- Pour into oiled loaf pan and refrigerate.
- Within an hour you should have sliceable yummy smokey cheese!
- Put it in pizza crust for flavor
- Adds depth and "umami" to foods, a bit like miso
-
Nutritional Yeast Recipes @ vegetarian.lovetoknow.com
(12/18)
- Recipe Collections
- Recipes
- Information
- Bob's Red Mill Whole Grain Oat Flour (Gluten Free)
- 1/3 cup contains 160 cals, 22 carbs, 4 grams fiber, and 7 grams protein
-
Baking with Oat Flour
(12/18)
- Oat flour can replace PART of the wheat flour in a recipe
- Oat flour retains moisture in baked goods
- 1 1/3 cups oats will make 1 cup of oat flour
- Store oat flour in the refrigerator
- Replace a portion of oat flour with twice as much rolled oats
- Used alone, oat flour produces a dense, gummy texture
- Add xanthan gum so the baked goods will be less crumbly
- Recipes, Low Carb
-
8 High Protein Breakfasts You Must Try @ bodybuilding.com
(12/18)
-
Maple Glazed Protein Donuts @ bodybuilding.com
(12/18)
- Donut
- 1/3 cup oat flour
- 1 scoop (25 g) vanilla whey protein powder
- 1/4 cup baking Stevia
- 2 tbsp ground flaxseed
- 1 tbsp coconut flour
- 1/2 tsp baking powder
- 1/4 cup + 1 tbsp unsweetened almond milk
- 1/4 cup egg whites
- 1/4 cup unsweetened applesauce
- 1/4 tsp butter extract (optional)
- 1/4 tsp maple extract
- Frosting
- 1/4 cup sugar-free maple syrup (Walden Farms)
- 1 scoop (25 g) vanilla whey protein powder
- 1/4 tsp unflavored gelatin (to thicken, optional)
- Sprinkles (optional)
- Directions
- Preheat oven to 350 F.
- Whisk together dry ingredients.
- Mix in wet ingredients until thoroughly combined.
- Lightly spray donut pan with cooking spray and distribute between 5 wells.
- Bake for 10 minutes, then dump out of donut pan on to a plate to cool.
- Meanwhile, mix up frosting and place in fridge to thicken.
- When ready, glaze your donuts, add sprinkles, and enjoy!
-
Oat Flour Pancakes @ recipes.sparkpeople.com
(12/18)
- Oats flour 1 cup
- Egg, fresh, 1 large
- Canola Oil, 1 tbsp
- Yogurt, plain, low fat, .25 cup
- Water, tap, .75 cup
- Baking Powder, 1 tsp
- Salt, 1 dash
-
Peanut Butter Protein Pancakes @ bodybuilding.com
(12/18)
- Ingredients
- 1/2 oat flour
- 1/2 cup gluten-free pancake mix
- 1 scoop vanilla protein
- 1 egg
- 1/2 cup almond milk
- 1 tbsp coconut oil
- Topping: 1/2 banana; 1 tbsp peanut butter
- Directions
- Whisk dry ingredients together in a bowl
- Pour mixture into blender
- Add wet ingredients directly into the blender
- Blend until a batter is formed
- Spray nonstick pan with coconut spray
- Cook on medium-high heat
- Top with banana and peanut butter
-
Pumped-Up Pancakes @ bodybuilding.com
(12/18)
- Triple Chocolate Protein Cake Bars @ feastie.com
(11/15)
- 1 cup oat flour
- 1/4 cup almond flour
- 1 scoop vanilla whey protein powder
- 1 scoop chocolate whey protein powder
- 3 tablespoons unsweetened dark cocoa powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 egg
- 2 tablespoons liquid egg whites (or 2 whites)
- 1/4 cup NuNaturals stevia baking blend
- 1/3 cup unsweetened applesauce
- 1/4 cup plain greek yogurt
- 1/4 cup almond milk
- 3 tablespoons dark chocolate chips (optional)
- 3 tablespoons chopped walnuts (optional)
- Nutritional Information
- Prices (from "Best" to "Worst" -- Least Salty to Most Salty)
- We will assume that a tbsp weighs 7 grams (1/2 cup weighs 54 grams)
- Healthier Comforts: $18.00 per lb; 7 mg Na per tbsp
- SoLo: $13.31 per lb; 14.6 mg Na per tbsp
- Naked Pea: $16.49 per lb (1 lb); $11.60 per lb (for 5 lb); 27.5 mg Na per tbsp
- MicroIngredients: $10.89 per lb; 27.5 mg Na per tbsp
- Anthony's: $9.50 per lb; 60 mg Na per tbsp
- NOW Natural: $11.59 per lb; 64 mg Na per tbsp
- NOW Organic: $13.66 per lb; 77 mg Na per tbsp
- Least Salty Pea Protein
- Salty Pea Protein
- Very Salty Pea Protein
-
Anthony's Pea Protein, Unflavored @ amazon.com (2 lb; $18.99)
(06/23)
- Serving size: 1 tbsp (10 g)
- Serving: 35 calories, 60 mg sodium, <1 carb, 8 g protein
- 1 tbsp contains as much sodium as 0.025 tsp salt
- Has a strong pea flavor (for some) and doesn't mix well
-
NOW Natural Pea Protein, Unflavored @ vitacost.com (2 lbs; $22.99)
(06/23)
- Serving size (1 scoop; 33 g)
- Per serving: 120 cals, 320 mg sodium, 1 carb, 24 g protein
- One scoop has as much sodium as 0.14 tsp table salt
- Bread tasted salty without any additional salt added to the dough
-
NOW Organic Pea Protein, Unflavored @ amazon.com (1.5 lb for $20.49)
(06/23)
- Serving size (2 scoops; 20 g)
- Per serving: 80 cals, 1.5 g fat, 230 mg sodium, 1 carb, 15 g protein
- 1 tbsp contains as much sodium as 0.1 tsp salt
- General Information
- Pea Protein Powder
- Is a wonder all-round powder
- Smells like "food" -- savoryish
- Is not salty, and can be used in both savory and sweet things
- Adds a wonderful bready texture to baked goods
- Is one of the best flour-replacing powders
- Is a good thickener in chilies and curries (can replace corn starch)
- 1/2 cup pea protein powder weighs 54 grams
-
Clean Lean Protein @ nuzest-usa.com
(06/23)
-
An Introduction to Protein Baking @ proteincakery.com (video)
(06/23)
-
Best Protein Powders or Baking @ proteincakery.com
(06/23)
- Pea protein powder (and pea blends) bake very fluffy when combined with egg whites
- NOW Pea Protein
- Plnt Raw Protein Blend (pea blends)
- When combined with nut butters in cookies, they give a nice soft texture
- Some pea proteins can taste bitter, but I find these pea blends to be great to work with
- If you want a cookie with crispness, crunch, or crumble, you can use pea protein (but not whey)
- Collections of Recipes
- Bars & Candy
- Bread
-
Basic Protein Bread @ proteincakery.com
(06/23)
- Ingredients
- 16 large egg whites (34 tbsp; 528 grams)
- 1/4 cup whole husk psyllium (28 grams)
- 1 cup unflavored pea protein (105 grams)
- Instructions
- Preheat the oven to 325 F
- Line a loaf pan with parchment paper (if not using a silicone pan)
- Mix all the ingredients until smooth
- Pour batter into loaf pan
- Bake at 325 F (163 C) for about 60 minutes, until it is firm to the touch
and a toothpick comes out clean
- Let cool, and slice. (Makes 8 thick slices or 16 thin slices.)
-
Frying Pan Keto Protein Bread @ likehotketo.com
(06/23)
- Ingredients
- 1 egg
- 1 tablespoon (15 grams) water
- 1 tablespoon (12 grams) olive oil
- 2 tablespoons (20 grams) pea protein
- 1 tablespoon (10 grams) coconut flour
- 1/8 teaspoon salt
- 1/2 teaspoon keto sweetener
- 1/2 teaspoon baking powder
- Instructions
- Add the egg, water, olive oil, salt and a keto baking sweetener (like homemade
erythritol blend) to a bowl and beat it with a fork
- Add the pea protein, coconut flour and baking powder
- Mix very well until a homogenous paste forms
- Transfer the keto bread dough onto a clean non-stick frying pan
- Using a silicone spatula, shape the dough to be about one inch tall
- You can make the bun round (for burgers), long (for hot dogs) or any way you like
- Cover the pan with a lid and put on medium heat, for about 4 minutes on the first side
- Remove the lid and gently lift the bread to check underneath
- GENTYLY turn the bun over when the crust is browned
- Close the lid again, and "bake" the other side for about 3 minutes a little less
than on the first side
-
Garlic Protein Bread @ proteincakery.com
(06/23)
- Ingredients for bread
- 8 large egg whites
- 1/2 cup Warrior Blend unflavored protein powder (or unflavored pea protein)
- 2 tablespoons whole psyllium husks
- Ingredients for topping
- Sea salt
- Garlic powder
- Parsley
- Instructions for bread
- Combine egg whites and protein powder until smooth
- Mix in the psyllium husks
- Let batter sit for about 10 minutes to thicken
- Preheat oven to 325 F (163 C)
- Pour batter into parchment-lined glass baking dish, 8"x11.5" or slightly smaller,
and spread evenly
- Bake for 16-18 min, until bread is firm
- Remove bread from oven, and turn on broiler
- Brush bread with olive oil
- Sprinkle with salt, garlic powder, and parsley
- Cut into 8 pieces
- Broil for 1-2 minutes to get the toasted texture
-
Kitchen22 Keto Protein Bread @ youtube.com
(06/23)
- Ingredients
- 100g (1 cup) pea protein powder
- 50g (7 tbsp) flaxseed powder (very fine powder form)
- 18g (2.5 tbsp) psyllium husk (not too fine)
- 8g (1.75 tsp) baking powder
- 1.8g (0.375 tsp) salt
- 2.5g (0.75 tsp) instant yeast for flavor (optional)
- 260g (17 tbsp) egg whites (6 large egg whites)
- 2 tbsp apple cider vinegar
- 1 cup boiling water
- Instructions
- Add all dry ingredients (flaxseed powder, psyllium husk, baking powder,
instant yeast, salt) into mixing bowl; give it a quick mix
- Add in wet ingredient (egg whites, apple cider vinegar); give it a quick mix
- Pour in 1 cup of boiling water.
- Continue to mix until no lumps and the dough becomes dry and sticky;
sticky and solid dough is the consistency you want
- Pour the dough into a 8" cake tin
- Shape it; avoid flattening the top.
- Bake at 180 C for 1 hour
- Remove bread from the tin
- Let it cool completely in the oven with door opened before cutting
- Notes
- Do not use a cake tin which is too small for it to capture heat and rise evenly
- Do not cut the bread while it is still hot as the bread will shrink and collapse,
which will cause a cakey bottom
- Cakes & Muffins
-
Chocolate Chip Protein Muffins @ proteincakery.com
(06/23)
-
Chocolate Protein Muffins @ proteincakery.com
(06/23)
- Ingredients
- 8 large egg whites 264g
- 2 tablespoons liquid coconut oil 28g
- 1/2 cup fat-free Greek yogurt 114g
- 1 cup chocolate pea protein blend 100g
- 2 tablespoons black cocoa 10g
- 1/4 cup almond meal 28g
- 2 tablespoons erythritol 24g
- 1 teaspoon baking powder 4g
- Pinch of sea salt
- Instructions
- Preheat oven to 325 deg F (163C)
- Mix egg whites, coconut oil, and Greek yogurt until smooth
- Add remaining ingredients, and mix well
- Spoon into 4 large silicone muffin cups, and place on a baking sheet
- Bake for about 24 minutes
- Check to see if they are done (if they are firm and a toothpick comes out clean)
- If not, check every 1-2 minutes
- Let cool, and enjoy! These can stay out for several hours or overnight
-
Vanilla Protein Cupcakes @ proteincakery.com
(06/23)
- Ingredients
- 4 large egg whites (8.6 tbsp; 132g)
- 2 teaspoons coconut oil
- 1/4 cup non-fat Greek yogurt
- 1/2 cup
vanilla pea protein blend
- 1/4 teaspoon
vanilla bean powder
- 1/8 teaspoon vanilla flavored stevia (~12 drops)
- 2 tablespoons almond flour
- 1/2 teaspoon baking powder
- Instructions
- Preheat oven to 325 F (163 C)
- Combine egg whites, oil, and yogurt until smooth (with whisk)
- Add remaining ingredients, and mix until smooth. Batter will be thick
- Spoon batter into 6 small silicone muffin cups
- Bake for about 20 minutes, until firm and a toothpick comes out clean
- Cookies
-
Chewy Chocolate Protein Cookies @ proteincakery.com
(06/23)
- Ingredients
- 1/3 cup almond butter 80g
- 3 tablespoons filtered water 44ml
- 2 packets stevia 2g
- 1/4 cup chocolate pea protein blend 25g
- 1 tablespoon cocoa powder 6g
- Instructions
- Preheat oven to 325 deg F (163C).
- Mix almond butter and water until combined
- Add stevia; mix well
- Add protein powder and cocoa; mix well
- Spoon the batter onto a parchment-lined cookie sheet, making 12 cookies.
- Bake for about 15 minutes
-
Chocolate Heart Protein Cookies @ proteincakery.com
(06/23)
- Ingredients
- 1/2 cup cashew butter 120g
- 1/3 cup unsweetened almond milk 80ml or more, if necessary
- 1/2 cup Plnt chocolate protein powder pea protein blend (56g)
- 1 tablespoon black cocoa powder 5g
- 2 scoops Plnt stevia
- Instructions
- Preheat oven to 325 deg F (163C).
- Mix cashew butter and 1/3 cup almond milk until smooth
- Add protein powder, cocoa, and stevia
- Mix well, using your hands, if necessary
- If the mix is too crumbly, add more almond milk by the teaspoon
- Press or roll onto a sheet of parchment
- Use a cookie cutter to shape cookies, and place on parchment-lined baking sheet
- Bake for about 12 minutes, or until firm
- Store in the refrigerator
- Notes
-
Chocolate Dipped Peanut Butter Protein Cookies @ proteincakery.com
(06/23)
- Ingredients for cookies
- 1/4 cup natural peanut butter 64g
- 1/4 cup unsweetened almond milk 60ml
- Pinch of sea salt
- 1/4 cup Plnt vanilla protein powder (pea blend) 28g
- Instructions for cookies
- Preheat oven to 325 deg F
- Combine peanut butter and almond milk; mix well
- Add salt and protein powder
- Combine into a cookie dough (You may need to use your hands)
- Break the dough into 6 parts, and roll each into a ball
- Place on a parchment-lined cookie sheet
- Press each with a fork to flatten, and again at 90 degrees for the design
- Bake for 16-18 minutes
-
Double Chocolate Chip Protein Cookies @ proteincakery.com
(06/23)
- Ingredients
- 1/4 cup almond butter 60g (or any nut butter)
- 1/4 cup water 60ml
- Pinch sea salt
- 1/3 cup chocolate pea protein 33g
- 2 tablespoons sugar-free chocolate chips
- Instructions
- Preheat oven to 325 deg F (163C).
- Mix almond butter, water, and salt until combined
- Add pea protein, and combine into a dough; you may need to use your hands
- Fold in chocolate chips
- Break into 8 pieces, and roll each into a ball
- Press and flatten each onto a parchment-lined cookie sheet
- Bake for about 12 minutes, or until firm
-
Pumpkin Chocolate Chip Protein Cookies @ proteincakery.com
(06/23)
- Ingredients
- 1/3 cup cashew butter 85g
- 1/2 cup pumpkin puree 123g
- 2 tablespoons water 30ml
- 1/2 cup pea protein blend 60g
- 1 tablespoon cocoa powder 6g
- 1/2 teaspoon baking powder 2g
- 1 teaspoon pumpkin spice optional
- 2 tablespoons sugar free chocolate chips
- Instructions
- Preheat oven to 325 deg F (163C).
- Mix cashew butter, pumpkin, and water until combined
- Add protein powder, cocoa, baking powder, and pumpkin spice; mix well
- Add chocolate chips; mix until evenly distributed
- Separate into 6 pieces and form each piece into a ball
- Place them on a parchment-lined baking sheet and press to flatten them
- Bake for 8-10 minutes, or until firm
- Miscellaneous
- Mugcakes
-
Protein Mug Cake @ cheneetoday.com
(06/23)
- Ingredients
- 1 scoop protein powder - chocolate, vanilla, or any flavor you like
- 1/2 teaspoon baking powder
- 2 teaspoon unsweetened cocoa powder - optional
- 1-2 teaspoon sweetener of your choice
- 1 large egg
- 1-2 teaspoon water (to loosen consistency; you can also use the milk)
- Toppings of your choice
- Instructions
- In a microwave safe mug, whisk together protein powder and baking powder
- Stir in cocoa powder and sweetener, if using
- Stir in egg until mixture is smooth
- Add water as needed to thin out consistency and stir to combine
- Microwave on high for 30-40 seconds, adding time in 5-second increments
until top of cake is mostly dry
- Add toppings and enjoy warm
-
Protein Powder Mug Cake @ theconsciousplantkitchen.com
(06/23)
- Ingredients
- 3 tablespoons Oat Flour (or 1 tbsp coconut flour; mug cake will be denser)
- 2 tablespoons Protein Powder (pea protein)
- 1-2 tablespoons Crystal Sweetener of Choice - (erythritol)
- 2 teaspoons Unsweetened Cocoa Powder
- 1/4 cup Unsweetened Almond Milk
- 1/2 teaspoon Baking Powder
- 1 1/2 tablespoons Vegan Dark Chocolate Chips
- Instructions
- In a mug (minimum size 1 cup/250ml), whisk together the dry ingredients
- Whisk in almond milk until a batter forms
- Stir the vegan dark chocolate chips if desired, or keep the batter plain
- Sprinkle a few extra chocolate chips on top if desired
- Microwave on high power (800W) for about 90 seconds, or stop 10 seconds
after you see the cake rising to its maximum height
- Remove from the microwave carefully, it is hot, and check the texture
- It should be moist and soft and the top should deflate
- If it is not cooked, return to the microwave and cook again by 10-second
bursts until done no more than 90 seconds in total
- The longer you microwave the mug cake, the denser it will be
- Serve the Protein Mug Cake immediately
- Baking option
- Preheat oven to 350 deg F (180 deg C).
- Grease an oven-proof ramekin with oil
- Add the cake batter and bake for 12-18 minutes until cooked through
- Serve immediately with toppings of your choice
- Pancakes and Waffles
- Pancakes
-
Banana Berry Protein Pancakes @ proteincakery.com
(06/23)
-
Chocolate Protein Pancakes @ proteincakery.com
(06/23)
-
Fluffy Peanut Butter Protein Pancakes @ proteincakery.com
(06/23)
- Ingredients
- 4 large egg whites 132g
- 1/3 cup Warrior Blend vanilla protein powder 33g
- 2 tablespoons peanut flour 15g
- 1 tablespoon peanut butter 16g
- Instructions
- Preheat your griddle over a low flame
- Beat the egg whites with protein powder and peanut flour until smooth and fluffy
- Wait until the griddle is hot enough (when drops of water sizzle up)
- Pour some batter on the griddle; flip after a couple of minutes
- Cook for another couple of minutes on the other side
- Repeat process until you ve finished your batter
-
Vanilla Protein Pancakes @ proteincakery.com
(06/23)
- Ingredients
- 4 large egg whites 132g
- 1/3 cup vanilla pea protein blend
- Instructions
- Preheat your griddle over a low-medium flame
- Beat the egg whites with protein powder until smooth and fluffy
- Wait until the griddle is hot enough (when drops of water sizzle up)
- Pour some batter on the griddle (smaller pancakes flip more easily)
- These pancakes don't bubble as much as other recipes, but they fluff up
- Flip after a couple of minutes
- Cook for another couple of minutes on the other side
- Repeat process until you ve finished your batter
- Waffles
-
Chocolate Protein Waffles @ proteincakery.com
(06/23)
- Also uses chocolate rice protein powder
-
Low Carb Protein Waffles @ proteincakery.com
(06/23)
- Also uses vanilla rice protein powder
-
Protein Churro Waffle Bites @ proteincakery.com
(06/23)
- Ingredients for waffles
- 4 egg whites 132g
- 2 teaspoons coconut oil 10ml
- 1/3 cup vanilla pea protein blend 37g
- 1/2 teaspoon baking powder 2g
- 2 scoops stevia powder or to taste
- Ingredients for topping
- 1 teaspoon ground cinnamon 4g
- 4 scoops stevia powder
- 1-2 tablespoons granulated erythritol 12-24g
- 1 teaspoons coconut oil
- Instructions
- Spray your waffle iron with non-stick cooking spray, then plug it in
- Mix the egg whites and coconut oil
- Add protein powder, baking powder, and stevia; mix well
- Once waffle iron is ready, spoon 1/4 of the batter into the center of the waffle iron
- Close iron; let cook for 2-3 minutes
- Remove waffle from iron, and repeat for 3 more waffles
- Brush some non-stick spray into the middle of the iron between waffles
- Set waffles aside
- Mix together cinnamon, stevia, and erythritol
- Brush waffles with coconut oil, and dip in the cinnamon mixture
- Pies and Pie Crusts
-
Mini Protein Pumpkin Pies @ proteincakery.com
(06/23)
- Ingredients for crust
- 2 1/4 cups almond flour 280g
- 3/4 cups vanilla pea protein blend pea protein blend (84g)
- 4 large egg whites 132g *save one of the yolks
- 1 1/2 tablespoons coconut oil melted (21g)
- Soups and Stews
-
Leek and Zucchini Protein Soup @ likehotketo.com
(06/23)
-
Pea Protein Mushroom and Leek Soup @ the protein works.com
(06/23)
-
Pea Protein Soup @ peaksupps.co.uk
(06/23)
- Ingredients
- 1 onion
- 2 knobs of butter
- 40 g of Peak Supps Unflavoured Pea Protein
- 400 g of frozen peas
- 500 ml of vegetable stock
- Dash of cream
- A hand full of pumpkin seeds for topping
- Seasoning (salt, pepper and chilli flakes)
- Instructions
- Dice onions
- Melt the butter in a pan and add the diced onions
- Add seasoning and cook until the onions have softened
- Add 500ml of vegetable stock to a 600 ml protein shaker
- Add 40g of Peak Supps Unflavoured Pea Protein to the vegetable stock
and shake until the protein is well mixed
- Add the frozen peas and the 500ml mixed vegetable stock to the pan
- Bring to the boil and simmer for 5 minutes
- Blend until smooth with a hand liquidiszer or blender
- Add a dash of cream and stir it in
- Season to taste
- Top with pumpkin seeds and enjoy!
-
Simple Pea Protein Soup @ youtube.com
(06/23)
- Ingredients
- 1 cup broth
- Few shakes of seasonings
- 2 scoops (20 g) collagen peptides
- ? scoops (30 g) pea protein
- Instructions
- Pour broth into microwave pitcher; add seasonings
- Microwave for 1 min 14 secs
- Add collagen peptides and stir
- Add pea protein and stir
-
Vegan Chili Recipe @ thebananadiaries.com
(06/23)
-
Vegan Pea Soup @ veganuary.com
(06/23)
- Tortillas and Wraps
-
Flax Meal and Pea Protein Tortilla Wraps @ likehotketo.com
(06/23)
-
Pizza Wraps @ proteincakery.com
(06/23)
- Ingredients for wraps
- 4 egg whites 132g
- 3 tablespoons unflavored pea protein blend unflavored protein powder (19g)
- 1 tablespoon whole husk psyllium 7g
- Two pinches of sea salt
- A dash each of basil parsley, oregano, onion powder, garlic powder
- Ingredients for filling
- 1/2 cup tomato sauce 113g
- 1 tablespoon Locatelli Pecorino Romano Cheese grated (5g)
- 1/2 cup low-moisture part-skim mozzarella cheese 56
- Instructions
- Preheat your griddle over a medium flame
- (If necessary, first spray with non-stick cooking spray)
- Beat the crust ingredients until smooth
- Wait until the griddle is hot enough (when drops of water sizzle up)
- Spread half your batter into a thin circle (mine were approximately 8.5 inches)
- After a couple of minutes, flip the wrap over
- Remove from heat and repeat the steps for the second wrap
- Line your broiler tray with foil, and place wraps on top
- Top with tomato sauce, grated cheese, and mozzarella
- Leave a little extra crust room on one side so the filling doesn't spill out
when you fold it up
- Broil for a few minutes, until cheese is melted to your liking
- Remove from broiler, and wrap like a burrito
-
Spinach Protein Wraps @ proteincakery.com
(06/23)
- Recipe Collections
- Bars
-
Chocolate PB Drizzled Pumpkin Spice Protein Bars
(12/18)
-
Maple Frosted Pumpkin Spice Walnut Bars
(12/18)
-
PB2 Flourless Chocolate Brownies @ skinnytaste.com
(12/18)
- PB2 Protein Bars @ trulyjess.com
- Ingredients
- 2 scoops of vanilla protein powder
- 8 tbsp PB2
- 1 tsp pumpkin pie spice
- 1/2 tsp baking powder
- 1/8 tsp salt
- 2 tbsp Earth Balance, melted (or butter)
- 1/4 cup unsweetened chocolate almond milk
- 1 tsp almond extract
- 1 egg
- 2 tbsp egg whites
- 12 drops of stevia (or to taste)
- Directions
- Pre-heat oven at 350 and prepare a glass baking dish with non stick spray
- Mix all dry ingredients in a bowl and set aside.
- In separate mixing bowl, place all liquid ingredients and whisk together
- Add in the dry ingredients and mix
- Scrape down your mix into your sprayed glass baking dish
- Place in oven for 15 minutes or until your protein mix is fully baked
- Let cool for ten minutes, then cut your protein bake into 8 bars and place on a cooling rack
- Sweet Potato PB Protein Bars
- 2 scoops vanilla protein powder
- 1/2 cup PB2
- 1/2 tsp. baking powder
- 1/8 tsp. salt
- 1/3 cup mashed sweet potato
- 1 cup unsweetened almond milk
- 2 Tbsp. butter, melted
- 1 tsp. almond extract (or vanilla extract)
- 1 large egg
- 1 egg white
- 10 15 drops liquid stevia
-
Snickerdoodle Bars @ nuts-n-more.com
(12/18)
- Candy
- Sauces
- Information
- Acids
- Acids, Cooking
- Citric Acid (at 0.1 N) has a pH of 2.2
-
Citric Acid @ wikipedia.org
(12/18)
- Is as a flavoring and preservative in food and beverages
- Citric acid is used with sodium bicarbonate in a wide range of effervescent formulae
- Is normally sold as "sour salt"
- Cream of Tartar (saturated solution) has a pH of 3.557 at 25 deg C
- Vinegar
- Apple Cider Vinegar has a pH of 4.25-5.0
- Distilled white vinegar has a pH of 2.4
- Beverages
- Calorie Countdown Milk has a pH of 6.5
- Calorie Countdown Chocolate Milk has a pH of 6.0
- Diet Coke has a pH of 3.1
- Diet Schweppes Tonic Water has a pH of 2.5
- Milk has a pH of 6.6
- Flavoring
- Cocoa
- Natural powder has a pH of 5.1-5.4
- Alkalized (Dutch processed) cocoa is darker in color, and has a pH from 6.8-8.1
- Natural cocoa is normally paired with baking soda; Dutch-process cocoa is paired iwth baking powder
- Kool-Aid has a pH of 3.0-3.53
- Kool-Aid, Strawberry has a pH of 5.4 (?)
- Miscellaneous
- Gelatin pH is usually about 5.0
- Gelatin @ cfs.purdue.edu
(06/15)
- Type A gelatin has a pH of 7.0-9.0, and Type B gelatin has a pI of 4.7-5.2
- The pH of a 1.5% solution at 25 deg C is 3.8-5.5 for Type A, and 5.0-7.5 for Type B
- NOW Foods Beef Gelatin has a pH of 5.0
- Stomach acid has a pH of 1.0
- Sweeteners
- Erythritol has a pH of 4.5 (or lower)
- Stevia
- SweetLeaf Stevia Products @ healthyshopping.com
(06/15)
- Stevioside (white powder) has a pH of +/-6 (a very weak acid)
- SteviaClear has a pH of +/-8 (a weak base)
- Stevia Leaf has a pH of ~6 (weak acid)
- NOW Foods Better Stevia has a pH of ~5.0
- Truvia has a pH of 4.5 (or lower)
- Vegetables
- Pumpkin puree has a pH of 5.5-5.6
- Tomatoes have a pH of 4.5
- Bases
- Bases, Cooking
- Baking Soda has a pH of 8.3
- Egg Whites
- Egg white pH is initially 7.6, and rises to 8.9-9.4 after storage
- In North America, the pH of commercial liquid egg white is often at or below 8.2
- Great Value Liquid Egg Whites has a pH of 8.0-8.5
- NOW Foods Egg White Powder has a pH of 7.5
- Whey Protein Powder
-
Whey Protein @ wikipedia.org
(12/18)
- Whey contains everything that is soluble from milk after the pH is dropped to 4.6 during the coagulation process
-
Whey Protein Isolate @ adpi.org
(12/18)
- Safe and suitable pH-adjusting ingredients can be used to adjust the acidity of WPI
-
Formation of Elastic Whey Protein Gels @ ncbi.nlm.gov
(12/18)
- Whey protein gels have a weak/brittle texture when formed at pH <= 4.5
- Yet this pH is required to produce a high-protein, shelf-stable product
- Body Fortress
- Body Fortress Chocolate Whey Isolate has a pH of 5.5
- Body Fortress Strawberry Whey Protein has a pH of 5.5
- Body Fortress Vanilla Whey Isolate has a pH of 5.5
- BodyTech
- Casein, Unflavored has a pH of 6.0
- Natural Grocer
- Instant Whey Protein Powder has a pH of 6.5
- Piping Rock
- Unflavored Whey Isolate has a pH of 6.5
- Pure Protein
- Pure Protein Chocolate Whey has a pH of 5.5
- Pure Protein Vanilla Whey has a pH of 6.5
- Nutritional Information
- Making Pumpkin Seed Flour (and Sunflower Seed Flour)
- Bread Recipes
-
Paleo Pumpkin Bread Recipe @ paleofoundation.com
(12/18)
- Ingredients
- 1 cup of pumpkin seed flour
- 1/2 cup of blanched almond flour
- 1/3 cup of arrowroot
- 1/3 cup of coconut flour
- 1/2 tsp baking soda
- 1/2 tsp of salt
- 3/4 cup of milk of choice
- 1/4 cup of grass fed butter, melted
- 3 eggs
- 1 tbsp of maple syrup
- Directions
- Mix the dry ingredients in a bowl
- Mix the wet ingredients in a separate bowl
- Combine dry and wet ingredients; mix well
- Pour the batter into a greased baking pan (or use parchment paper)
- Bake at 350 degrees for 35 minutes
- It s done when you insert a toothpick into the bread and it comes out clean
- I used an 8 x 8 pan.
-
Pumpkin Bread Recipe @ purelytwins.com
(12/18)
- Ingredients
- 1 cup pumpkin puree (8oz)
- 1 large plantain (7oz peeled)
- 3/4 cup pumpkin seed flour (3oz)
- 1 teaspoon baking soda
- 1 teaspoon baking powder
- 2 teaspoons vanilla extract
- 2 teaspoons cinnamon
- 1 teaspoon ginger
- 1/2 teaspoon nutmeg
- 1/4 teaspoon cloves
- 2 eggs
- 1/4 cup coconut oil, liquid (2oz)
- You could add in a little stevia, about 1/4 teaspoon
- Directions
- Preheat your oven to 350 degrees
- Place pumpkin puree and plantains (peeled) in a food processor or blender
- Blend until smooth
- Add in eggs, spices, vanilla, baking soda and baking powder; blend
- Add in pumpkin seed flour; blend
- Add in coconut oil; blend
- Lightly grease bread loaf (9x5 loaf pan) with some coconut oil
- Pour pumpkin bread batter into bread loaf pan
- Bake for about 40-50 minutes
-
Pumpkin Seed Blender Bread @ lovelovething.com
(12/18)
- Ingredients
- 2 1/2 cups pumpkin seeds
- 1/4 cup coconut oil, ghee, or butter
- 3 eggs
- 3 tablespoons honey or a little more to taste
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- 1/2 teaspoon sea salt
- Directions
- Combine all ingredients in blender or food processor
- Blend/process until the seeds are thoroughly blended into the mixture
- If you re using a high-speed blender, start at low and work your way up to high speed
- It will turn quite thick and pasty that s okay
- Scrape with a spatula/spoon into a greased bread pan
- Bake at 350 for 1 hour
- It s done when a knife or toothpick inserted will come out clean
- Allow to cool
- Drizzle each slice with a little honey before serving
-
Pumpkin Seed Nut Bread @ runningtothekitchen.com
(12/18)
- Ingredients
- 1/2 cup pecans
- 1/2 cup walnuts
- 1/4 cup sliced almonds
- 1 cup pepitas (pumpkin seeds)
- 1 1/2 cup almond meal
- 1/4 teaspoon salt
- 1/2 teaspoon baking soda
- 1/4 cup unsweetened coconut flakes
- 3 eggs
- 1/3 cup egg whites
- 1/3 cup melted coconut oil
- 2 tablespoons honey
- 1/4 cup pumpkin puree (or 1/2 mashed banana)
- Directions
- Preheat oven to 340 degrees
- Line a loaf pan with parchment paper and grease with baking spray
- In a food processor, pulse half of the pumpkin seeds until finely chopped (almost "meal")
- Combine all dry ingredients including pulsed pumpkin seeds in a large bowl
- In a small bowl, whisk together remaining wet ingredients
- Add wet to dry and mix until incorporated
- Pour batter into loaf pan and spread evenly into the corners
- Bake for 45-50 minutes or until fully cooked through
- Remove from oven
- Pull the bread out by the ends of the parchment paper, and transfer to a cooling rack
- Slice and serve once cooled
- Breading Recipes
-
Pumpkin Seed Crusted Chicken @ cookforyourlife.org
(12/18)
- Ingredients
- 1 cup hulled pumpkin seeds (pepitas)
- 1 teaspoon salt
- 3 tablespoons freshly grated Parmesan
- 2 teaspoons fresh oregano, chopped
- 1/4 teaspoon paprika
- 1/4 cup flour (garbanzo or other gluten-free flour can also be used)
- 2 large eggs, lightly whisked
- 4 (4-ounce) thin-sliced chicken breasts
- 1 tablespoon olive oil
- Directions
- Coarsely process or chop the pumpkin seeds with salt, Parmesan, oregano and paprika
- Transfer to a plate
- Spread the flour onto a plate
- Break the eggs into a shallow bowl; beat with a fork
- Coat the chicken lightly with flour, then dip into the eggs, allowing the excess to drip off
- Then coat the chicken in the pumpkin seed mixture, pressing to adhere
- Place the crusted chicken onto a plate
- Repeat for all the chicken breasts
- Heat 1 tablespoon of olive in a wide skillet over medium-high heat
- Add the chicken, doing in batches if too crowded
- Cook for 5 minutes on each side, or until fully cooked depending on the thickness of chicken
- Transfer the chicken to a plate and serve immediately
- Cake Recipes
-
Chocolate Pumpkin Seed Flour Cake @ nourishingmeals.com
(12/18)
- Ingredients
- 2 cups pumpkin seed flour
- 3/4 cup cocoa powder
- 1/4 cup arrowroot powder
- 1 1/5 teaspoons baking soda
- 1/4 teaspoon sea salt
- 3 large organic eggs
- 2/3 cup honey
- 1/3 cup grapeseed oil
- 1 1/4 cups coconut milk
- 2 teaspoons vanilla
- Directions
- Preheat oven to 350 degrees
- Oil a 9-inch round cake pan
- In a large mixing bowl, whisk together the dry ingredients
- In a separate bowl, whisk together the wet ingredients
- Pour the wet ingredients into the dry, and whisk together well
- Pour batter into prepared pan
- Place pan on the center rack in the oven
- Bake for approximately 40 minutes
- Cool for about 10 minutes in the pan
- Then run a knife around the edge of the pan
- Flip cake onto a wire rack to cool
- Serve warm or at room temperature
- Cookie Recipes
-
Chocolate Pumpkin Seed Flour Cookies @ themommybowl.com
(12/18)
- Ingredients
- 1/3 cup maple syrup
- 1 t. psyllium powder
- 6 T. (72 g) organic palm shortening
- 1 t. vanilla
- 1.5 cups (180 g) pumpkin seeds, ground in a coffee grinder until floury
- 6 T. (30 g) cocoa
- 1/4 cup (28 g) arrowroot starch
- 1/2 t. baking soda
- 1/4 t. salt
- 1/2 cup chocolate chips
- Directions
- Preheat oven to 350 deg F
- In a measuring cup, mix the maple syrup and psyllium powder; set aside
- In a large bowl, beat the palm shortening until light and fluffy
- Add the maple syrup and vanilla
- Beat until smooth
- Add everything but the chocolate chips and mix until dough comes together
- Stir in chocolate chips
- Drop by heaping tablespoons onto parchment lined cookie sheets
- Bake 12 minutes, until firm, but not crispy
-
Pumpkin Seed Chocolate Chip Cookies @ sheletthemeatcake.com
(12/18)
- Ingredients
- 1 1/2 cups pumpkin seed flour
- 1/2 cup ground flax seeds
- 1/2 cup ground quinoa flakes
- 1 teaspoon baking powder
- 1/2 teaspoon sea salt
- 1 teaspoon vanilla
- 1/3 cup maple syrup
- 1 tablespoon psyllium husks
- 1/3 cup coconut oil, melted
- 1/2 cup Enjoy Life Chocolate Chips
- Directions
- Preheat oven to 350 degrees; prepare a baking tray
- Grind pumpkin seeds, flax seeds, and quinoa flakes separately
- Combine the dry ingredients in a large bowl
- In a smaller bowl mix vanilla, maple syrup, and psyllium husks
- Let sit for a few minutes as it thickens
- Stir in melted coconut oil
- Add wet ingredients to dry ingredients, and mix well
- Stir in chocolate chips
- Scoop dough onto the prepared baking sheet
- Press gently with hand
- Bake at 350 degrees for 10-12 minutes
- Remove from the oven and let cool on the tray for 5 minutes
- Move to a cooling rack and let cool completely
- Store in an air-tight container
- Yield: 24 small but powerful cookies
- Muffin Recipes
-
Cherry Pumpkin Seed Flour Muffins @ nourishmingmeals.com
(12/18)
- Ingredients
- 3 cups pumpkin seed flour
- 1/2 cup arrowroot powder
- 1 1/2 teaspoons baking soda
- 1/2 teaspoon sea salt
- 1 teaspoon ground allspice
- 1 cup light coconut milk
- 1/2 cup grapeseed oil or melted coconut oil
- 1/3 cup honey
- 3 large organic eggs
- 1 tablespoon vanilla extract
- 2 cups pitted fresh cherries, cut in half
- Directions
- Preheat oven to 350 degrees
- Line a 12-cup muffin pan with paper liners
- Place the dry ingredients into a large bowl, and whisk together
- In another smaller bowl whisk together the wet ingredients
- Pour the wet into the dry and whisk together
- The batter will be thick!
- Fold in the fresh cherries
- Fill each muffin cup evenly; you will overfill each cup
- Bake for 25 to 30 minutes, rotating the pan 180 degrees halfway through baking
- Remove muffins from pan, and place onto a wire rack to cool
- Pancake Recipes
-
Pumpkin Seed Blinis @ icedgembakes.co.uk
(12/18)
- Ingredients
- 85g/3oz pumpkin seed meal
- 1 tsp baking powder
- salt and freshly ground black pepper
- 240ml/9fl oz dairy free milk
- 2 free-range egg whites, preferably organic
- Pinch salt
- Directions
- Mix together the first four ingredients to make a smooth batter; you may need a little more liquid.
- In a separate bowl, whisk the egg whites with a pinch of salt until soft peaks form when the whisk is removed
- Gradually fold the whisked egg whites into the batter mixture using a metal spoon
- Melt a little dairy free margarine in a frying pan over a medium high heat
- Spoon large tablespoons of the batter into the pan to make medium sized pancakes, about 10cm/4in in diameter
- Fry the blinis, in batches, for 2-3 minutes until small bubbles appear on the surface and the underside looks cooked
- Turn the blinis over and cook on the other side for a further 1-2 minutes, or until golden-brown
- Sources of Pumpkin Seed Flour
- Cream of Tartar
- It is potassium hydrogen tartrate, a byproduct of the winemaking process
- It is an acid (in liquids), and is often used as a major component in baking powder
- It is used as a stabilizing agent to beaten egg whites (about 1/8 tsp per egg)
- It prevents the crystallizaion of cooked sugar
- It prevents the discoloration of boiled vegetables
- Sometimes vinegar can be substituted for cream of tartar
- It has 495 mgs of potassium per tsp
- Can have a mild laxative effect
- Baking powder can be made by combining 2 parts cream of tartar, 1 part baking soda, and 1 part cornstarch
-
Cream of Tartar @ nutritiondata.self.com
(12/18)
- 1 tsp (3 gm) has 2 carbs and 495 mg potassium
- Baking Powder
- "Normal" Baking Powder
- Reduced Sodium Baking Powder
- Sodium-Free Baking Powder
- Baking Soda
-
Baking Soda @ nutritiondata.self.com
(12/18)
- 1 tsp (4 gm) has 0 carbs and 1231 mg sodium
- Sodium-Free Baking Soda
- When using Ener-g Sodium-Free Baking Soda, you must use TWICE as much
- Ener-g Baking Soda is AL-free, NA-free, and gluten-free
- Cheese
- Low-sodium Cheeses (per "serving")
(10/13)
- 54 mg sodium -- Swiss cheese (missing data; I used 1 slice, 28 grams)
- 85 mg sodium -- Cream cheese
- 100 mg sodium -- Goat cheese (hard, 1 ounce (28 grams) has 97 mg sodium)
- 105 mg sodium -- Mozzarella cheese
- 110 mg sodium -- Farmer's cheese
- 150 mg sodium -- Brick cheese
- 150 mg sodium -- Monterey Jack
- 180 mg sodium -- Brie cheese
- 230 mg sodium -- Gouda cheese
- 316 mg sodium -- Feta cheese
- 350 mg sodium -- Gorgonzola cheese
- 430 mg sodium -- cottage cheese
- 450 mg sodium -- Parmesan cheese
- Parmesan Cheese
- Nutritional Yeast
- Table Salt
-
Table Salt @ nutritiondata.self.com
(12/18)
- 1 tsp (6 gm) has 2325 mg of sodium
-
Salt @ cdc.gov
(12/18)
- Current dietary guidelines for sodium:
- 2,300 mg/day (1 tsp) for "normal" people
- 1,500 mg/day for "at risk" group
- Current dietary guidelines are 4,700 mg/day of potassium
- Whey Protein Powder
- Recipes
- Bread
- Desserts
- Ice Cream
- Cococnut milk + protein powder + ice cream maker
- Ice Cream @ extremeburnbootcamp.com
(08/12)
- 8 oz milk
- 1 scoop whey protein powder
- 1 tsp flaxseed oil
- 1/2 tsp black-strap molasses
- Protein Ice Cream @ heathereatsalmondbutter.com
(08/12)
- 1 cup milk
- 1 scoop protein powder
- 1 tbsp dark cocoa powder
- 1/2 tsp vanilla
- 1 pkt Stevia
- 1 tsp cinnamon (optional)
- pinch of sea salt
- 1/3 tsp xanthan gum (thickens)
- 1/2 tsp guar gum (adds creaminess)
- 17-18 ice cubes
- Blend everything together
Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on January 15, 2024
URL: http://www.bonniehill.net/pages/lcflours.html
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