The first rule of the First Coast Diet is: "Don't skip breakfast!"

 

A good nutritional breakfast sets the tempo of your metabolism, giving you more energy, and consuming more calories. There are any number of choices for breakfast, and your decision sets the direction of your menu choices for the entire day.

 

Here is our favorite breakfast:

 

TexMex Scrambled Eggs

 

Take a rasher of bacon for each two servings, chop into half inch squares and cook till not quite crisp in a large skillet. Remove as much of the rendered grease as possible.

 

In a large bowl, scramble two eggs per serving,  a little pepper (there is enough salt from the bacon) chopped fresh parsley, basil or oregano (or dry if you don't have fresh), and pour it into the skillet with the bacon. Cook, stirring frequently, till just set, and serve on a toasted whole-wheat English muffin. (If you are doing an ultra low carb kicker day, just drop the muffin.)

 

For additional zest, top with a tablespoon of medium salsa, and add a fresh lettuce leaf with a slice of tomato as a side.

 

That will set you up till lunch - much better than a jelly doughnut and black coffee swallowed on the way to work!

 

Books - Posters - DVDs - Music

 

 

 

Books

 

Posters

 

 DVD's

 

 Music

 

 

 

Now to your recipes:

 

 

Coconut Breakfast Bars

Serves:8 generous portions

Prep Time: 20 mins.

Effort: Easy

Ingredients:

4 large eggs

1 cup heavy cream

1 cup water

3 tsp. vanilla

2 scoops vanilla whey protein powder

1 cup almond flour (grind almonds in blender)

1 cup Splenda

1 cup unsweetened coconut

How to Prepare:

Place all ingredients into a large bowl. Stir until well combined.

Pour into a greased (I use Pam) 9x13 casserole.

I sprinkle splenda sweetened coconut on top, also.

Bake for approx. 1 hour at 350 degrees until golden brown.

 

 

Yummy Yoghurt Muesli

Serves:1-2

Prep Time: 3 minutes

Effort: Easy

Ingredients:

3 Table spoons strawberry yoghurt 1/3 cup of muesli

How to Prepare:

Put the muesli into a breakfast bowl and then scoop in the yoghurt

and mix it all around until evenly distributed, and wa-la!

 

 

Awesome Quiche Lorraine

Serves:6

Effort: Average

Ingredients:

2 tbs. butter

1/2 cup chopped yellow onion

1 cup sliced fresh button mushrooms

2 eggs

2 egg yolks

1 1/2 cups half-n-half

2 tbs. sour cream1/2 pound bacon, cooked crisp, drained & crumbled

1/4 pound (1 cup) shredded swiss cheese

1 tsp. Dijon mustard

1/2 tsp. coarse salt

1/4 tsp. freshly ground pepper

1/8 tsp. cayenne pepper

How to Prepare:

Preheat oven to 350 degrees F. Lightly coat a quiche pan or a 1 1/2

quart baking dish with a nonstick vegetable spray. Set aside.

Melt butter in a medium skillet over medium heat. Add the onion and

sauté for 3 min., stirring occasionally. Add the mushrooms and cook

for 3 min. or until softened, stirring occasionally.

Set aside.

Combine the eggs, egg yolks, half-n-half and sour cream in a medium

bowl. whisk until well blended. Add the cooked onion mixture and the

rest of the ingredients and blend well. Pour the mixture into the

prepared pan. Bake for 40 to 45 minutes or until set in the center

and golden brown on top. Cool at least 10 minutes before serving.

 

 

Broc-shroom Quiche

Serves:4 -6

Prep Time:10 min

Effort: Easy

Ingredients:

1/2 cup diced onion

a cup of broccoli flowerets (cut up pretty small)

1 cup minced fresh mushrooms

1 tbsp olive oil5 eggs

10 oz Half&Half

1 and 1/2 cup shredded Swiss cheese

How to Prepare:

sauté left column in olive oil, (place in pie pan or glass oven ware

sprayed with non stick spray - a 9x9 Pyrex pan works real well and

its easy to serve.)

beat eggs and add half and half and the cheese

season to taste, Pour on top of veggies and bake @ 350 40 minutes.

Diced ham works well in this too.

 

 

Meat Lovers Quiche (EASY & CRUSTLESS)

Serves:6-8 people

Prep Time:5 mins to make, 40 mins to cook

Effort: Easy

Ingredients:

5 eggs

1 cup heavy cream

1/4 tsp. salt

1/4 tsp. pepper

1/4 tsp. seasoning salt

dash of oregano4 turkey sausage links ( cut into pieces)

3 pieces of bacon ( cut into pieces)

1/4 cup mushrooms

1/4 cup of cheese ( your choice)

How to Prepare:

Mix eggs and heavy cream until blended. Add all ingredients except

cheese in the bowl. Pour mixture into pie pan ( I did spray mine

with PAM) Crumble cheese over top! Bake at 350 degrees for about 40

mins!

 

 

Scotch Eggs 2 die For

Serves:5

Prep Time:40 mins

Effort: Easy

Ingredients:

1 tube of jimmy dean breakfast sausage (I like the HOT)

5 peeled dry hardboiled eggs

1/2 cup pork rind crushed to a powder1/2 cup shredded cheddar Cheese

1/4 cup chopped Jalapeños or mild banana peppers (optional)

1 tsp Garlic powder

How to Prepare:

Mix all ingredients together like you would for a meatloaf, take 2

clumps of the meat mixture and press them out flat and thin about

1/4 inch.. take your hard boiled egg and place it between the 2

patties and seal the egg inside and roll it like a meatball and make

sure its sealed inside. Repeat with the rest of the eggs.. I find

this is enough meat for 5 Jumbo eggs you might be able to make 6 or

7 with smaller eggs.. place "meatballs" in a baking pan and bake at

350 for 30 mins.. They might split while baking but that's ok still

tastes the same.. store in the fridge for a nice grab and go

breakfast just microwave for 30 seconds to reheat! Also great topped

with a spoon of Salsa! Try em youll love em!

 

 

French Toastless

Serves:1

Prep Time:10 minutes

Effort:  Easy

Ingredients:

2-3 eggs

2-3 Tablespoons heavy cream

dash salt2 dashes cinnamon

1/2 teaspoon vanilla

How to Prepare:

Blend or whisk well all the ingredients. Cook in a buttered skillet

on medium to medium-high heat (I like it to turn out to be kind of

dry) for 2-3 minutes each side. Serve with butter and/or low-carb

syrup and/or a sprinkling of Splenda.

 

 

Breakfast Crepes

Serves: depends on pan size

Prep Time:5-10 min

Effort: Easy

Ingredients:

3 Lg. Eggs

2T. Atkins Bake Mix

1/2t. Cinnamon

1/4t. Nutmeg

1/4t. Splenda1T. Heavy Cream

1T. Water

2T. Butter

Splash of Vanilla

How to Prepare:

I found this recipe on atkinscenter.com

but have made some changes, it was called 'Crepes with Curried

Seafood Filling'. Mix all ingredients well. Making sure to get all

the lumps out, till the batter is thin and smooth. Melt some of

butter in fry pan of your choice, over medium heat. Add a small

amount of batter, while turning the pan around to evenly coat the

bottom. Cook until it is lightly browned, about 1 minute. Flip over

to finish cooking other side. Yummy! Would also work without spices,

Splenda, and vanilla, to use as tortilla.

 

 

No-Crust Sausage Casserole

Serves:4 to 6

Prep Time:20-25 minutes

Effort: Easy

Ingredients:

1 lb. ground sausage (browned)

Sliced sharp cheddar cheese (approx. 4-6 oz.)

Shredded sharp cheddar (approx 1 1/2 cups)

10 eggs beaten w/ 1/4 cup half & half1/2 cup sour cream

1/2 teaspoon paprika

1/2 teaspoon dry mustard

1 teaspoon salt

How to Prepare:

Line bottom of 10 X 13 pan with sliced cheese. Mix sour cream with

paprika, dry mustard, and salt. Spread over cheese. Crumble browned

sausage evenly over sour cream mixture. Pour beaten eggs on top of

sausage. Top with shredded cheese to taste. Bake at 325 for approx.

45 minutes for glass dish. (This recipe can be halved and baked in

an 8 X 8 pan for 30 minutes if only serving 2 people.)

 

 

Pickled Eggs / Red Beet Eggs (PA Dutch)

Prep Time:30 mins

Effort: Easy

Ingredients:

2 cans of beets w/juice (sliced, whole, etc)

5 packets (or more to taste, you can add more later) Splenda

1 C water

3/4 C cider vinegar

3 bay leaves

2 tsp mustard seed

1.5 tsp salt

1 tsp ground cinnamon

1 tsp whole allspice

1/2 tsp ground cloves

1/2 tsp ground allspice

1/2 tsp celery seed

1 doz small peeled and cooked hard cooked eggs

How to Prepare:

Put all ingredients except the eggs into a sauce pan. Bring to a

boil. Simmer for 10 minutes. COOL COMPLETELY. (If you don't and add

the eggs, you will get a totally inedible egg). Refrigerate for two

days. Then enjoy!

Note: I have left out ingredients I didn't have at various times.

I've substituted Coleman's mustard powder for the seed, omitted

allspice, celery seed, etc. And they've been fine.

If the solution after cooled tastes too vinegar like, add more

splenda to cut the vinegar taste.

 

 

Deviled Ham Stuffed Eggs

Serves:2,4

Prep Time:20 mins

Effort: Easy

Ingredients:

8 hard-cooked eggs

1/4 canned deviled ham spread

1/4 c. finely chopped green onions

1/4 c. pickle relish1/3 cup finely chopped celery

1/3 cup mayonnaise

1 teaspoon mustard

1/8 teaspoon salt

1/8 teaspoon pepper

paprika to taste

How to Prepare:

Slice eggs in half lengthwise; remove yolks and set whites aside. In

a small bowl, mash yolks with a fork.

Add the next eight ingredients; mix well. Stuff mixture into egg

whites. Refrigerate until serving. Sprinkle with paprika.

 

 

Pepperoni Cheese Bake

Prep Time:20 mins

Effort: Easy

Ingredients:

2cups (8oz.)shredded mozzarella cheese

1/2 cup diced pepperoni5 eggs

3/4 cup cream

1/4 teaspoon dried basil

How to Prepare:

In a greased 9in pie plate, layer cheese and pepperoni. In a bowl,

whisk the eggs, milk, and basil; pour over the cheese.. Bake at 400

for 20-25 mins or until a knife inserted near the center comes out

clean. Let stand for 10 mins before cutting.

 

 

Super Scrambled Eggs

Serves:3,7

Prep Time:5 minutes

Effort:Easy

Ingredients:

6 eggs

2 tablespoons butter

1/4 cup mushroom, sliced

1/4 cup onion, sliced thin

rosemary

thyme

parsley

oregano

salt

pepper

How to Prepare:

Heat pan, with butter.

Sauté onions until soft.

Add mushrooms, stir and sauté until cooked through.

Scramble eggs in bowl, adding herbs and seasonings to taste. Add to

pan, mixing with onions and mushrooms, scrambling until cooked

through. Serve.

 

 

Eggs 'Mockmuffin'

 

Prep Time:20 minutes

Effort: Easy

Ingredients:

10-12 eggs scrambled

1 lb. sausage, cooked and crumbled Shredded Cheese

Sliced mushrooms

Green Onions, chopped

How to Prepare:

(I found this long ago, without an author). Preheat oven to 350

degrees. Spray a large 6-muffin pan with Pam. Mix cooked sausage

with mushrooms and fill each muffin tin 2/3 full. Pour scrambled

eggs to within quarter inch of rims of muffin tins. Top with

shredded cheese and green onions. Bake in oven for 20-30 minutes.

They are done when a toothpick comes out clean. Cool a few minutes,

then pop out of muffin tin. Freezes well if they last that long.

Reheat via microwave for 20-30 seconds.

 

 

Jell-O-Cream Mold

Serves:6-8

Effort: Easy

Ingredients:

2 packages sugar-free Jell-O

1 8 oz. cream cheese

1 cup heavy cream

2 cups boiling water

How to Prepare:

Dissolve Jell-O in 2 cups boiling water. Pour into blender with cream

cheese & cream. Blend well. Pour into mold. Refrigerate overnight.

Unmold and serve.

 

 

Eggs in Basket

Serves:3,6

Prep Time:10 minutes

Effort: Easy

Ingredients:

6 Eggs

6 Slices Virginia Ham

Butter as needed6 mushrooms chopped

3 scallions chopped

3 tlbs sour cream

How to Prepare:

Sauté mushroom and scallions in butter till tender Add sour creams and

cook over medium heat till thickened. Coat muffin tin with butter and

line with Virginia ham, place 1 tbls spoon of mushroom mixture over

ham and break egg over mixture. Bake in 350 degree oven for approx 10

minutes

 

 

Green Eggs and Ham

Serves:1

Prep Time:15 mins

Effort: Easy

Ingredients:

2 eggs

1/4 - 1/2 avocado

salt and pepper slices of ham

(or bacon)

How to Prepare:

Hard boil the eggs and mash or chop them up while still warm. Mix

with the avocado to make a green egg salad. Add salt and pepper to

taste. (You can also add a little cream.)

Lightly fry the slices of ham and serve with the egg salad.

I like to use the egg salad chilled and roll it up in slices of cold

ham like a crepe.

The kids will love it!

 

 

Swiss Canadian bacon and eggs

Prep Time: a few minutes

Effort: Easy

Ingredients:

8 large eggs1/4 cup milk1/2 tea. salt1/4 tea. pepper1/3 cups finely

chopped green onion, divided4 oz swiss cheese

How to Prepare:

preheat broiler. in medium mixing bowl whisk together eggs, milk,

salt and pepper until well blended. Stir in all but 2 tbl

onions place 12" skillet over med-low heat until hot. coat skillet

with cooking spray, add egg mixture. cover tightly; cook 14 min or

until almost set arrange bacon in pinwheel on top of egg mixture. top

with cheese; place under broiler 2 min or until cheese is bubbly; top

with remaining 2tbls onion. cut into 4 wedges serve immediately

 

 

Pancakes or Waffles - No Pork Rinds

Serves: Single but plenty!

Prep Time:6 minutes

Effort: Easy

Ingredients:

1/2 cup Atkins Bake Mix;

1/4 cup Flax Seed Meal (I used Bob's Red Mill w 0 net carbs);

1/4 cp Splenda (their website says the body does not recognize it as

carbs);

1 egg- beaten;

3/4 cup water;

1/4 cup canola oil;1/2 tsp soda;

1 tsp baking powder;

1/4 cup heavy whipping cream (optional- if used add 4 GR);

1 tsp vanilla extract;

1 tsp maple flavoring.

Substitute any other flavorings/extracts for your taste. ie:

cinnamon, etc.

How to Prepare:

Heat griddle with oil or waffle iron. Whisk together all ingredients

in a medium bowl adding the water small amounts at a time until you

get the consistency needed. (After the batter sits for a few

minutes, you might have to add a little more water.)

Spoon onto griddle or waffle iron. Cook until crisp.

Serve with butter, cinnamon and/or lo-carb syrup but remember to add

any additional carbs from the syrup.

 

 

Crustless Quiche Lorraine

Prep Time:20 min

Effort: Average

Ingredients:

5 eggs -- beaten

1 1/2 cups half & half or heavy cream

5 green onion -- snipped with scissors or small chopped onion

¼ green pepper chopped

1/2 cup spinach frozen or fresh

1/4 teaspoon salt

1/8 teaspoon pepper

3/4 cup bacon fried & crumbled

1 1/2 cups cheese –your choose Cheddar, or Monterey, Swiss etc

How to Prepare:

Preheat oven to 350*

In lg. bowl beat eggs, add cream, mix. Add all other ingredients and

mix

well. Pour egg mixture into a greased 9" or 10 " pie plate.

Place pie plate into a large baking dish and pour HOT water into the

dish

around the pie plate to a depth of 1 inch. Bake quiche in the oven

for 50

min. or until a knife inserted near center comes out clean. Remove

from

oven. Let stand for ten min.

 

 

Scrumptious lo carb omelet

Prep Time:5 min

Effort: Easy

Ingredients:

jimmy dean pre cooked sausage patties(2)

2 eggbeaters

2 tbl. ricotta cheese

1/2 slice baby swiss

1 tbl butter

1 tbl maries chunky feta cheese salad dressing

1/2 cup fresh baby spinach

How to Prepare:

micro. sausage per pkg instr. chop up and set aside. place butter in

skillet and heat. pour eggbeaters into skillet and cook ,add sausage,

ricotta, spinach & swiss then fold into omelet. top with sauce &

serve

 

 

Confetti Scrambled Eggs Serves:2,7

CarbsPerServing:5.85 total

Effort:Easy

Ingredients:

3 eggs

1 Tbsp butter or olive oil

2 Tbsp chopped onion

2 Tbsp green bell pepper

1 Tbsp red bell pepper

2 ounce cheddar cheese

2 Tbsp chopped tomato (or salsa)

1 Tablespoon bacon bits

How to Prepare:

In a small pan, melt butter (or add olive oil), add onion and bell

pepper. Cook til veggies are tender, add eggs. Scramble til eggs are

partially set, add the cheese.

Once done, remove from pan. Sprinkle the tomato and bacon bits over

the top.

Very pretty and delicious eggs!

 

 

Egg-in-a-pot

Serves:1

Prep Time:30 mins

Effort:Easy

Ingredients:

1 whole egg

heavy cream

0.5 oz ham, sliced in small strips

0.5 oz grated cheddar

any (fresh) herbs to taste

salt

pepper1tsp olive oil

How to Prepare:

grease an ovenproof ramekin with the olive oil.

Carefully break the egg into the ramekin, taking care not to break

the yoke.

add the ham and cheese and any herbs if you want. Top up with the

heavy cream to about a third of an inch below the rim of the

ramekin. Bake in a preheated oven of 350 degrees for about 20-25

minutes. Very good with celery sticks to dip in the egg!!!

 

 

Maple Syrup Sausages

CarbsPerServing:no added carbs to regular sausage amount

Prep Time:about 30 seconds extra!

Effort:Easy

Ingredients:

Sausage Patties (turkey sausage is GREAT!)Sugar-Free Syrup

How to Prepare:

After cooking sausage patties simlpy put one SMALL drop of SF syrup

on each side & brown ~ they will sizzle a lot as the main ingredient

is water. The flavor really cooks into the outer layer. This is a

super way to add the flavor to your breakfast without having too

much (cold) SF syrup. Yummy!

 

 

Sausage Gravy

Ingredients:

One roll of any breakfast sausage

Approx 1/4 cup of water

1/2 teaspoon guar gum if necessaryOne pint of heavy whipping cream

one egg

salt and pepper to taste

How to Prepare:

In a large skillet fry sausage until done. Do not remove any of the

grease from frying. Turn down to low heat. In a seperate bowl wisk

heavy cream and one egg together. Add to the pan of sausage. Salt

and pepper to taste. You may need to add a small amount of water if

it becomes too thick. Serve over low carb bisquits or eggs. Entire

recipe should be about 6-7 carbs or less and is wonderful.

 

 

BLT Ranch Omelet

Ingredients:

2 each large eggs

1 tablespoon water

2 tablespoons shredded cheddar cheese

3 slices bacon -- cooked crisp and crumbled

1/2 small tomato -- sliced thin

1/2 cup shredded lettuce

1 tablespoon mayonnaise

1 tablespoon salsa

How to Prepare:

Beat eggs with a fork and add water, beat again to mix. Add salt and

pepper if desired and beat into egg.

Heat bacon drippings and pour egg mixture into small, non-stick pan.

Cook over low heat until set and no longer wet looking. Pile bacon,

cheese, lettuce and tomato on one half and flip the other half over

to cover. Remove from heat and cover pan for 30 seconds to melt

cheese.

Mix salsa and mayo and spread over omelet.

*Lettuce can be placed on plate under omelet instead if desired.

 

 

Breakfast BLT Roll-ups

Serves:1,8,10,8

CarbsPerServing:(3g net carbs)340 Calories (kcal); 31g Total

Fat; (79% calories from fat); 14g Protein; 4g Carbohydrate; 1g

fiber;51mg Cholesterol; 565mg Sodium

Prep Time:5 minutes

Effort:Easy

Ingredients:

4 each romaine lettuce leaves

1 tablespoon mayonnaise

3 slices bacon -- cooked crisp and crumbled

4 tablespoons shredded cheddar cheese

1/2 small roma tomato -- diced

How to Prepare:

Shred 2 of the romaine leaves. Mix shredded lettuce, mayo, cheese,

bacon and tomato. Add a little salt and pepper to taste.

Fill remaining 2 romaine leaves w/mixture, fold and enjoy.

 

 

Wonder Waffles

Serves:you get two waffles about 4x4 from

it

CarbsPerServing:6.5 carbs

Effort:Easy

Ingredients:

I got this from another sight and tried it, it is so good.

Haven't tried it with any zero carb syrup yet. Just butter or cream

cheese4 large eggs

2 Tbls. heavy cream

2 Tbls. water (0 carbs)

1 Tsp. vanilla extract

2 Pkt. Splenda (or 2 tsp. powdered Splenda)

2 or 3 ounces of crushed pork rinds

1/4 Tsp. ground cinnamon

3 Tbls. melted butter

How to Prepare:

Beat the eggs then add the cream, water, and vanilla extract and

beat some more. Mix the Splenda with the cinnamon and then add that

to the eggs. (Mixing the cinnamon with the Splenda before adding

helps to keep the cinnamon from clumping up as much.) When well

blended mix in the ground pork rinds.

Let the mixture sit for a couple of minutes until it thickens. Then

stir and check the consistency. It should be quite thick, but not to

thick to spoon easily. If too thick, add a little water. If too

thin, add a little bit more pork rinds. Just before you're ready to

put into waffle iron, stir in about 2/3 of the melted butter.

 

 

Mock Danish (stovetop)

Serves:1,8,8

Prep Time:10 minutes

Effort:Easy

Ingredients:

3 oz cream cheese

1 egg, beaten

1/4 tsp vanilla extract

dash of cinnamon

1 packet Splenda

How to Prepare:

Heat the cream cheese in a small saucepan at low-medium heat till it

is melted and creamy, stirring constantly. Then, add the beaten egg,

and begin whisking the mixture to really mix it well. It will

thicken as it cooks. Continue whisking it, to keep it smooth. When

it starts to thicken, add the sweetener and seasonings. Let it cook

until it is very thick, thicker than pudding. When it holds its

shape on a spoon, it's done. Chill and eat.

 

 

Bacon cheese sandwich

Serves:As many as you want,4,2

CarbsPerServing:.6 per Atkins roll.

Effort:Easy

Ingredients:

Atkins new Diet Rev.Roll(.6c)

Bacon (0c)Cheddar cheese(0c)

How to Prepare:

fry a some bacon. Do not fry crisp. Take your "roll" lay bacon

across top till covered. Then sprinkle cheddar cheese on top. Bake

in oven till cheese is melted.

 

 

Mediterranean Frittata

Serves:6,10,10

CarbsPerServing:approx. 6

Prep Time:10 min

Effort:Easy

Ingredients:

8 pitted kalamata olives (black olives will do in a pinch)

1 med. zucchini, cut into 1/2" cubes (about 2 cups)

1 sweet red pepper, diced

1/2 cup chopped onion

1/4 cup olive oil9 large eggs, lightly beaten

1/2 (4 ounce) package crumbled feta cheese

1/3 cup thinly sliced fresh basil

1/2 tsp salt

1/2 tsp freshly ground pepper

1/3 cup freshly grated Parmesan cheese

basil sprigs for garnish

How to Prepare:

Cook first 4 ingredients in hot oil in a 10" ovenproof skillet over

med-high heat, stirring constantly, until vegetables are tender.

Combine eggs and next 4 ingredients; pour into skillet over

vegetables. Cover and cook over med-low heat 10 to 12 minutes or

until almost set. Remove from heat, and sprinkle with Parmesan

cheese.

Broil 5 1/2" from heat (with electric oven door partially opened) 2

to 3 minutes or until golden. Cut frittata into wedges; garnish, if

desired. Serve warm or at room temperature.

 

 

BREAKFAST EGG CASSEROLE

Serves:serves 9,1,10,9

CarbsPerServing:whole recipe 10-15 (?) depends on what all you

use

Prep Time:5 mins prep, 20-30 cooking

Effort:Easy

Ingredients:

6-12 EGGS

1/2 CUP CRUMPLED BACON

SALT AND PEPPER TO TASTE

GARLIC POWDER TO TASTE1/4 CUP ONION

1/4 CUP HOT PEPPERS (OPTION)

1/2 CUP BROCCOLI (OPTION)

2 TBSP HEAVY CREAM

How to Prepare:

IN A 9X13 PAN MIX ALL WITH A WHISK....BAKE AT 350 FOR 20-30 MINS

DEPENDING ON HOW MANY EGGS..... WHEN DONE SET SLICES OF CHEESE TO

MELT... WHEN COOL SLICE INTO 9 SLICE AND FREEZE THE REST FOR ANOTHER

DAY

 

 

Sweet Induction Breakfast

CarbsPerServing:5g total

Effort:Easy

Ingredients:

1/2 tablespoon butter

2 eggs

2 packets artificial sweetener2 tablespoons cream cheese

1 teaspoon heavy cream

1/2 teaspoon vanilla

How to Prepare:

Heat frying pan and allow butter to coat the bottom. Mix the 2 eggs

with a packet of sweetener in a small bowl and pour into frying pan.

DO NOT STIR EGGS--let them cook like an omelet.

In another small bowl mix the cream cheese, heavy cream, vanilla and

a packet of sweetener.

When the eggs are cooked, you can let them cool before adding the

cream mixture or let the mixture melt slightly onto the warm eggs.

Gently spread the cream mixture to cover the eggs (like tomato sauce

on a pizza). Using a spatula roll the egg "crepe" together like a

jelly roll. Ejoy!! Makes a nice snack or dessert, too!

 

 

Porridge (Cooked Oatmeal) Equivalent

CarbsPerServing:counts not provided

Effort:Easy

Ingredients:

1 egg

2 teaspoons protein powder -- soy, unflavored

half and half1/4 cup powdered nuts (macadamia -- walnut, whatever)

sweetner

How to Prepare:

As a note, just put the nuts into a blender and let it run enough to

chop them into a coarse powder.

Mix the protein powder and the egg in a small mixing bowl. Add an

equivalent volume of half and half, or cream. Mix. Put the bowl in

the microwave and cook on high for 1 1/2 minutes. Mix again, and

cook for 1 minute. Adjust the time so that the mixture is cooked and

not runny. Mix again until it has the consistancy of porridge.

Mix in the nuts. Add sweetner to taste, and add half and half as

typical on porridge. The result is pretty adequate with a slight

eggy taste.

 

 

Banana Nut Porridge

CarbsPerServing:5g carbs total

Effort:Easy

Ingredients:

2 Eggs

2 tablespoons water

2 tablespoons heavy cream

2 teaspoons sweetener

1 tablespoon psyllium

husks1 tablespoon butter

1/2 cap vanilla flavoring

1/2 cap banana flavoring

1 good shake cinnamon

1 light shake nutmeg

How to Prepare:

Beat all the ingredients,

leaving 1 tbl cream and 1

tsp sweetener as topping.

Melt the butter in a skillet

over medium heat, pour in

the egg mixture. Fold about

3 or 4 times. When the

eggs just set, remove from

heat & then put into bowl.

Sprinkle the remaining

sweetener & add cream

over the top.

In OWL a tbl of chopped

Walnuts is nice.

NOTES : Counts for

psyllium, vanilla, banana,

cinnamon and nutmeg not

included in totals.

 

 

Sweet Cinnamon Pancake

Serves:10,10

CarbsPerServing:5g carbs total

Effort:Easy

Ingredients:

2 eggs

1 ounce cream cheese

2 splenda packets -- (2 to 3)1 teaspoon heavy cream

1 teaspoon cinnamon -- (1

to 2)

butter

How to Prepare:

Melt cream cheese in

microwave. Mix in eggs,

splenda, cream and

cinnamon. Melt butter on a

frying pan and pour mixture

in. Fry on both sides until

brown.

TIPS - Try to get the

pancake as flat as possible

and brown it well, this will

"disguise" the eggy taste

and texture.

Top with butter and

low-carb syrup.

This is EXCELLENT for an

easy sweet snack!

 

 

FRENCH TOAST RECIPE

Serves:2

CarbsPerServing:3g per slice

Effort:Easy

Ingredients:

Two whole eggs

tsp cinnamon1 tbsp of Splenda granular

or 1 packet of Splenda

How to Prepare:

Combine ingredients.

Preheat skillet over medium

heat and add 2 tbsp of Life

Services High Oleic

Sunflower Oil.

Beat mixture thoroughly with

a fork and dip sliced Keto

Cinnamon Bread in batter

and fry until golden brown.

Enjoy

with Keto Syrup and/or Betta

Butta.

 

 

Breakfast Bread

CarbsPerServing:9g carbs total

Effort:Easy

Ingredients:

1/4 cup protein powder

1/2 cup carbo-lite bake mix

1/4 cup flax seeds -- ground

into 1/2C meal

3 large eggs

1/2 cup sour cream1/4 cup water

1/2 teaspoon salt

2 teaspoons baking powder

3 tablespoons melted

butter

How to Prepare:

Preheat oven to 350f. Spray

a standard 8" loaf pan (or

an 8x8x2 cake

pan) with cooking spray. Mix

dry ingredients in a large

bowl.

Beat eggs with a fork and

blend in butter, water and

sour cream.

Stir into dry ingredients until

just blended.

Pour into prepared pan and

bake: 30 minutes for

square pan and 40

minutes for loaf pan.

This bread is semi-sweet

because the carbo-lite bake

mix has splenda in it.

This bake mix is zero carb.

22g carbs; 11g fiber. The

flax seeds provide almost

all the fiber and

is a source of insoluable

fiber as I understand it. I

would subtract 9g from

the loaf total carbs leaving a

loaf w/ just 13g carbs total.

May add some cinnamon

and vanilla extract next time

for a more

sweet/homestyle taste:)

This only rose to the top of

the loaf pan, so it's not a big

loaf. I'm

also thinking that beating

the whites and folding them

in might increase the

volume for the rise. If you try

this, please let me know:)

 

 

Turkey Club Omelette

CarbsPerServing:9g total

Effort:Easy

Ingredients:

3 Eggs

1/4 cup cubed turkey breast

meat

2 strips bacon -- cooked

and chopped

2 tablespoons sour cream2 sprigs chives -- coarsely

chopped

2 slices tomato slices --

chopped

1/4 cup hollandaise sauce

How to Prepare:

Prep all of your ingredients

ahead of time. Cook the

eggs on one side and flip to

other side. Add ingredients

and fold or roll. Add

hollandaise sauce over the

top of omelette. (Knorr's

brand of hollandaise is by

far the best tasting we've

found).

 

 

Wagon Wheel Frittata

Serves:6

CarbsPerServing:5.33g

Effort: Easy

Ingredients:

1 tablespoon cooking oil

10 ounces frozen broccoli

spears

1 tablespoon water

4 ounces button

mushrooms -- drained

6 eggs2 tablespoons heavy cream

3 tablespoons water

1 1/2 teaspoons Italian

seasoning -- crushed

6 thin tomato slices -- about

1 med tomato

1/4 cup grated Parmesan

cheese

How to Prepare:

In a 10-inch omelet pan or

skillet over medium heat,

combine oil, broccoli, and

water. Cover and cook just

until broccoli can be broken

apart with a fork, about 3

minutes. Take pan off the

heat.

Arrange broccoli spears so

stems point to center of

pan. Set mushrooms,

rounded sides up, between

broccoli spears. In medium

bowl, thoroughly blend

eggs, milk, and seasoning.

Pour over broccoli. Cover

and cook over medium heat

until eggs are almost set.

Remove from heat.

 

 

Turkey and Ham Frittata

Serves:4

CarbsPerServing:7g

Effort: Average

Ingredients:

1 cup chopped cooked

turkey

1 cup chopped ham

6 eggs

3 tablespoons oil

2 medium tomatoes --

chopped1 cup button mushroom --

diced

4 shallots -- chopped

1/2 cup heavy cream

salt and ground black

pepper for seasoning

How to Prepare:

Put oil in large frying pan,

add turkey, ham and

mushrooms until

mushrooms are tender.

Add tomatoes and onions.

Cook, stirring for 2 minutes.

In a bowl whisk together

eggs, cream and

seasoning, then pour into

turkey and ham mixture in

pan. Cook gently until

mixture is firm - the top will

not be quite set. Place pan

under a hot griller to

complete cooking the top

for approx. 2 minutes.

Turn frittata on board and

cut into wedges.

This recipe is great when

you have all that leftover

turkey and ham.