Archive of ‘Fast n’ Easy’ category

Low Carb Low Fat Ice Cream (with a secret ingredient, shh!)

Every once in awhile I think I have an original, particularly ground-breaking idea. 99% of the time, that isn’t the case. This is one of those ideas that gave me false hope. Oh well, it was fun feeling creative until some googling showed me this link to Jessica Su’s cottage cheese ice cream at her Su Good Sweets blog (WARNING: NOT low carb). Do I get points for making it sugar-free and all natural?

This one goes out to the body builders, PSMFers, and those with gall bladder issues (love you, Mom!). Fool your friends with this creamy, delicious frozen treat that’s low cal, low sugar, and guilt-free. It doesn’t taste like cottage cheese, honest! My faithful testers weren’t able to detect anything except lemony goodness, although one of them made a face after I revealed the secret ingredient. You don’t have to portion control here, since a 1/2 cup serving has 90 tiny calories and 5 grams of carbs! It’s basically the most delicious way ever to get in a whopping 18 grams of protein and 15% of your RDA of calcium (I’m looking at you, vegetarians!) Yes, you can have ice cream while losing weight and eating for optimal health.

Be sure to look for a cottage cheese without scary additives. Gum thickeners are pretty natural, but the phrase “artificial flavors” is probably a bad sign. Use full-fat or low fat cottage cheese if you’re not watching your calories. I like Organic Valley products–no hormones! If organic cottage cheese doesn’t fit into your budget, Friendship 1% blends up nice and creamy with no strange additives. If all else fails, compare labels and pick the one with the lowest sodium content–the saltiness is noticeable, especially with the lemon flavor. You don’t have to fear dietary salt, but some people are more sensitive to the taste than I am. Did you know it’s actually more dangerous to eat a low sodium diet than it is to just eat how your tastebuds tell you to?

Bust out your old ice cream maker (or find a nifty automatic model on Craig’s List like I did) and get ready to be amazed. Even if you are enjoying your low carb cream n’ egg yolk based ice cream, give cottage cheese ice cream a fair chance. The protein is very satisfying, so it’s a wee bit easier to portion control than the best ice cream recipe in the world by my man, Alton Brown (low carb tweaks coming soon!).

Protein Packed Low Carb Ice Cream

Makes two servings

Ingredients:

Lemon Variation:
1 cup of cottage cheese or ricotta cheese (recommended: Friendship No-Salt Cottage Cheese)
2 tablespoons lemon juice
1/2 teaspoon lemon extract
4 tablespoons sugar-free sweetener–
For ALL NATURAL sugar-free sweetening, use both of the following:
-3 tablespoons erythritol
-1/4 teaspoon Trader Joe’s pure stevia extract


Chocolate Almond Variation:

1 cup of cottage cheese or ricotta cheese (recommended: Friendship No-Salt Cottage Cheese)
1/2 teaspoon pure almond extract
1/4 teaspoon pure vanilla extract
2 tablespoons cocoa powder
1/4 cup liquid egg whites or lite coconut milk
4 tablespoons of sweetener–
For ALL NATURAL sugar-free sweetening, use both of the following:
-3 tablespoons erythritol
-1/4 teaspoon Trader Joe’s pure stevia extract

Optional:
1 Tablespoon glycerin (to keep ice cream soft)

Preparation:
Combine ingredients in a blender or magic bullet. Puree until smooth and free of lumps, scraping down the food processor a few times. Freeze according to your ice cream manufacturer’s directions. Store in a tupperware container in your freezer and consume immediately, or within two hours of making your ice cream. It turns into an icy rock beyond that point (unless you add a tablespoon of vodka to the mix). You can always pop the container in the microwave for a few seconds to defrost.

This is all that was left of the chocolate almond!

Sugar-Free Low Carb Candy Bars… really.

This is my last recipe involving peanut butter for awhile, I swear! I’m finally tiring of the taste, which is a move in the right direction for me. The silky richness of nut butters can make it easy to consume them in excess! While nut butters are certainly healthier than processed junk food, they are very calorie dense, and laden with polyunsaturated oils.

If you too have peanut butter issues, or if you don’t like the taste (gasp!) use almond butter or sun butter in this recipe. Almond butter has higher proportion of monounsaturated fats, so some would consider it a more nourishing alternative to peanut butter. Admittedly, the real reason I’m not addicted to almond butter is the $12 a jar price tag!

This recipe was way too much fun to play around with, so I went a little crazy with the variations. The best part about it is the simple and readily available ingredients! You can use the microwave and get just one bowl dirty. If your mind hasn’t been blown yet, it will be when you find out this can be made dairy-free. Creamy unsweetened coconut milk is the magic maker for this trick. It will be a hint coconut-ty unless you use expeller-pressed coconut oil, but the texture will be just as dreamy.

These treats are smooth and peanut-buttery, with a salty crunch from the peanuts. They don’t really taste like Pay Day at all because they’re a hundred times better, and don’t stick to your teeth! These treats are named after those corn syrup-filled bars because of the similarity in appearances. Don’t be fooled.

Mock “PayDay” Peanut Treats
Inspired by this recipe by “Blenders”

Makes 6 bars


Ingredients:
1/4 cup creamy peanut butter (no-stir type preferred)
2 tablespoons unsalted butter OR coconut oil
2 teaspoons honey (optional)
1 tablespoon heavy cream OR coconut milk
1/4 teaspoon pure vanilla extract
2 Tablespoons sweetener of choice (I use 2 Tablespoons of my stevia blend or Truvia)
Pinch of sea salt
1/2 cup dry roasted peanuts

Preparation:
Add peanut butter, honey, and butter to a microwave safe dish. Microwave on high for one minute. Remove and immediately whisk in vanilla extract and heavy cream or coconut milk. Stir in sweetener, xanthan gum (if using), and pinch of salt. Taste and adjust if necessary. Fold in peanuts and drop in globs on to a pan lined with wax paper. Chill in freezer until firm, then transfer to refrigerator.

~6g net carbs per treat

For Peanut Butter Dessert Topping, whisk extra cream or coconut milk into “Pay Day” treat mixture ingredients until the sauce is smooth and light in color. Use almond butter for the most neutral taste. This sauce is also delicious made dairy-free. If you use coconut milk in place of heavy cream, there will be a subtle coconut flavoring. The sauce will be just as creamy, though. This would be heavenly over low carb ice cream. You could also dip apples or strawberries into it!

Ditch the polysyllabic ingredients of pre-packaged bars with these easy homemade protein bars. No refrigeration required! This recipe is easy on your digestive system, with no harsh sugar alcohols (maltitol is truly evil!) or an ungodly amount of fiber. It’s also pocketbook friendly since the ingredients are pretty cheap. Start with a quality whey (not soy!) protein powder free of artificial sweeteners and preservatives. I like Jay Robb or Jarrow Formulas unflavored whey protein. These protein bars may look like cookies, and they may smell like cookies, but they are NOT peanut butter cookies! I have a recipe for those and will get around posting at some point. I repeat, these are not cookies. They are dry and chewy because of the high whey protein content, just like real protein bars. If you’re using stevia, remember to make the dough a bit sweeter than you want the baked product to be.

Just for fun, let’s have a look at the ingredients for an Atkins Advantage Chocolate Peanut Butter protein bar:
Ingredients: protein blend [soy protein isolate, hydrolyzed collagen, whey protein isolate (milk), sodium caseinate], glycerine, polydextrose, dry roasted peanut, peanut flour, palm kernel and palm oil, cellulose, coconut oil, cocoa powder (processed with alkali), natural and artificial flavor, olive oil, butter oil, soy lecithin, maltodextrin, salt, guar gum, citric acid, sucralose, mono and diglycerides, dipotassium phosphate, acesulfame potassium. nutrition blend: tricalcium phosphate, calcium carbonate, magnesium oxide, vitamin a palmitate, ascorbic acid, sodium ascorbate, thiamin mononitrate, riboflavin, pyridoxine hydrochloride, cyanocobalamin, alpha tocopheryl acetate, niacinamide, biotin, calcium pantothenate, zinc oxide, folic acid, chromium chelate, phytonadione, sodium selenite. contains: soy, milk and peanuts.

I’ll admit to ingesting this frankenfood every once in awhile when I’m desperate for a sweet fix or on the road. It’s relieving to have a better option now!

Mock Protein/Atkins Bars

Makes four bars

Ingredients:
1/4 cup natural peanut butter (any nut butter would work)
2 tablespoons organic unsalted butter OR coconut oil
2 teaspoons honey
2 tablespoons heavy cream OR coconut milk
1/4 teaspoon pure vanilla extract
1/8 to 1/4 teaspoon pure stevia extract
pinch of sea salt
1/2 cup whey protein powder (check for additives and carb content)

Preparation:
Preheat oven to 350 degrees.

Add nut butter, honey, and butter to a microwave safe dish. Microwave on high for one minute. Remove and immediately whisk in vanilla extract and heavy cream or coconut milk. Stir in sweetener and pinch of salt. Taste and adjust if necessary. Stir in protein powder until mixture clumps together. Don’t worry if it separates and some of the liquid weeps out of the dough. Press mixture as flat as you can into a greased loaf pan. I like to place a piece of wax paper over the dough and press it flat with a smaller loaf pan. Bake for 8 minutes or until lightly browned around the edges. Let sit for 10 minutes in the pan. The dough will absorb all of the liquid that has bubbled up. Slice with a sharp knife and store in baggies. Does not need to be refrigerated.

~5g net carbs and 29g protein per bar

Naked protein bars. Consume with gulps of water between bites.

Take your protein bars to the next level. Melt some 85% cacao content chocolate and sweeten it with stevia, to taste. Paint it across the bottoms of the protein bars with the small end of a spoon. Place chocolate side down on a chilled pan lined with wax paper. Make a recipe of the caramel sauce and spread it over the tops of the protein bars. Press sliced almonds into the caramel sauce. Paint chocolate over the tops and sides. Chill to firm up the chocolate. Place in a baggy for transport in your gym bag.

From drab to fab! I present to you mock Atkins bars, covered in dark chocolate and filled with caramel bars with a nice crunch from slivered almonds:

No preservatives or soy in that delicious bite.

(Almost) Instant Low Carb Ice Cream

After making many batches of my ice cream bars, I got sick of the peanut butter flavor and wanted something more creamy and spoonable for my fix. More traditional. Ice cream is still my first love in terms of treats. Nothing can replace the milky cold sweetness of it, and during summer time the feelings of longing are the strongest. Fortunately, I can’t remember the last time I caved to the craving and stopped at a DQ for a blizzard. And if you have this quick and dirty ice cream sitting in your freezer, you won’t have to think twice about it. It’s thick and creamy, just like you remember. And the best part? No fancy machinery required!

This sugar-free, all natural ice cream made with luxuriously thick ricotta cheese will give you 50% of your RDA of calcium per half cup serving, and contains 4 measly carbs. Use your favorite minimally processed cocoa powder for an antioxidant boost. I’ll admit to using Hershey’s Special Dark Cocoa for that Wendy’s frosty chocolate flavoring, but the non-Dutched stuff is best for the preservation of nutrients.

Healthy Chocolate Ice Cream

Makes two servings


Ingredients:

1 cup ricotta cheese (part skim or whole milk)
1 fresh organic egg yolk (Egg Beaters if you’re afraid of salmonella)
Tiny splash of pure vanilla extract
Sweeteners, to taste
For ALL NATURAL sugar-free sweetening:
-2-3 tablespoons erythritol (get it here and here) or xylitol
Pure stevia extract
Pinch of xanthan/guar gum (optional, for a creamier texture)

Jamocha Almond Flavoring:
2-3 teaspoons cocoa powder
2 teaspoons instant coffee granules
sliced almonds
85% cacao chocolate, grated

Mint Chocolate Chip Variation:

a few drops of pure peppermint extract
85% cacao chocolate, grated

Preparation:
Blend ricotta, egg yolk, cocoa powder, vanilla extract, sweeteners, xanthan gum, and other flavorings together in a blender or food processor until totally smooth. Stir in nuts and chocolate shavings if desired. Pour into plastic tub with a lid and freeze for an hour, stirring well every 20 minutes to break up the ice so it freezes properly. Serve as soon as it’s frozen enough to be scoopable. If you decide not to eat it immediately, let it sit out for 10 minutes when you remove it from the freezer before serving.

~5g net carbs per serving!

Topped with hard shell topping, fresh whipped cream, and slivered almonds. Best lunch EVER.


Hard Shell Topping


Makes two servings

Ingredients:
1 square Lindt 85% cacao bar (I’m loving Ghirardelli Midnight Reverie lately)
1/2 teaspoon coconut oil or non-hydrogenated palm shortening
1/2 teaspoon heavy cream or coconut milk
sweeteners, to taste (I use NuNaturals stevia)

Preparation:
Nuke chocolate and coconut oil together, stirring at 20 seconds intervals until smooth. Stir in cream and sweeteners, tasting and adjusting if necessary.

Digging in…

Give it a try! If you have a flavor idea, let me know about it and we can work on re-creating it.

Low Carb Pizza and Ranch– the Dynamic Duo

UPDATE on 7.23.08: I made this recipe again here, using coconut flour in place of the protein powder.

Quick update. I just had a blog-worthy lunch, and felt the recipe needed to be shared. It’s a healthy take on everyone’s favorite–PIZZA! What’s make a pizza a pizza? The crust, of course! I modified this recipe for an easy and delicious gluten-free low carb (almost no carb) crust. Many thanks to NancyElle at the low carb friends forum who came up with the amazing original recipe.

Simple Low-Carb Pizza Crust

Makes two to four servings

Ingredients:
2 cups whole or part-skim organic mozzarella cheese, shredded
2 large organic eggs
2 tablespoons golden flaxseed meal (optional)
2 tablespoons unflavored whey protein powder or coconut flour (optional)
1/2 teaspoon aluminum-free baking powder

Preparation:
Mix cheese, eggs, flax meal (if using), protein powder or coconut flour (if using), and baking powder. Spread with a spatula to 1/4″ thickness on a baking sheet lined with parchment paper. Bake for 30 minutes on 350 degrees, flipping halfway through the baking process. Remove from oven, slide off of parchment paper, and flip over again onto the pan so the crust cools with the pretty side up. Once crust is cooled, top with sauce, pre-cooked veggies or meats, and cheese. Broil on high for 2 minutes, or until cheese topping is melted and bubbly.

~8g net carbs, 974 calories per crust (made with coconut flour)

Now comes the fun part… toppings! Ranch makes everything better (try it on eggs, I kid you not), and it’s the star ingredient in this Bacon Chicken Ranch pizza. I had some homemade ranch sitting in the fridge (recipe coming soon!), and it really made a difference in the flavor. This half of the pizza pie is definitely my favorite. For you less adventurous types, I tossed sauteed red pepper and onions on the other half. It’ll make for some good cold pizza come breakfast time tomorrow!

Chicken Bacon Ranch Pizza

Makes two to four servings

Ingredients:
10 slices nitrate-free bacon, fried and crumbled
1 lb cooked organic chicken breast or thighs, chopped into chunks
organic cheddar, shredded
ranch dressing (check for carb count and additives)

Preparation:
Spread ranch over crust in a thin layer. Top with chunks of chicken and crumbled bacon. Sprinkle shredded cheese over everything. Broil until cheese melts, and drizzle ranch dressing over slices before serving. Leave the dressing off of leftovers.

Tips:
~Use chicken thighs for better flavor and value. If you’re buying organic, the cost savings can be huge.
~Cut up the chicken thighs and sautee them in the bacon grease conserved from frying, and season with a ranch seasoning packet or herbs to add another layer of flavor. It’s quick and easy!
~Look for nitrate-free bacon for a healthier option. Niman Ranch makes a delicious all natural product.


~1g net carbs per slice (plus toppings)

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