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    Old 08-08-2003, 05:14 PM   #1
    llenod's Avatar
    Join Date: Apr 2003
    Location: WILLIAMSTON, NC, United States
    Posts: 4
    llenod HB User
    Talking Atkins Recipes

    Here is a list of recipes for all of those on the Low Carb Diets. These will save you money!

    Low Carb Bake Mix

    1 C. Soy Flour

    ¾ tsp baking powder

    Pinch of Salt

    1/4 tsp baking soda

    1/2 tbsp Butter or Shortening -- cut in

    Mix dry ingredients. Cut Butter or Shortening into the dry mixture. Keep in a air-tight container. Use in place of any recipe that calls for Low Carb Baking Mix such as Atkins.

    (My Sister is allergic to Soy, and there may be others out there with this allergy as well. For them I recommend using ½ cup Vital Wheat Gluten and ½ cup Low Carb flour such as Almond Flour.)

    Another Low Carb Bake Mix (Use in place of Atkins Bake Mix)

    Sift together

    ½ Cup Soy Flour

    1 Cups Soy Protein Isolate

    1 Tablespoons Baking Soda

    ½ Teaspoon Salt

    1 Tablespoons Diabetisweet or Splenda

    Store in Air tight container

    Apricot Pecan Energy Bars

    20 dried Apricots

    2/3 cup Pecans

    2 T. Vanilla Protein Powder

    2 T. orange juice

    2 tsp. unsweetened coconut

    Mix all except of the ingredients with the exception of coconut in a food processor; shape into 24 balls & then roll in coconut. Store in fridge. 1 gr. Protein, 3 gr. carbs, 1 gr. fiber

    Chocolate Peanut Butter Protein Bars

    6 tbsp of peanut butter

    4 tbsp butter

    8 oz cream cheese

    4 tbsp cocoa

    1 cup of Diabetisweet or Splenda

    2 tsp vanilla extract

    5 scoops chocolate protein powder

    How to Prepare:

    Soften cream cheese, butter and peanut butter in your microwave checking it every 10 seconds. Do not melt. Mix in diabetisweet and vanilla, add protein powder 1/2 scoop at a time, mixing with hands towards the end. Press into 9x13 pan and refrigerate.


    Coconut Pecan

    Make the top layer with vanilla powder, omit the peanut butter & cocoa, and add 1 cup coconut and 1 cup pecans.

    Pina Colada
    Make with Vanilla Powder instead of Chocolate, substitute Peanut Butter & Cocoa for 1 Cup Coconut and 1 Cup Fresh Chopped Pineapple

    Raisin Nut Bars
    Vanilla powder instead of Chocolate, substitute Peanut Butter & Cocoa for 1 Cup Raisins and 1 Cup Chopped Peanuts

    Cranberry Cashew Bars
    Vanilla powder instead of Chocolate, substitute Peanut Butter & Cocoa for 1 Cup dried Cranberries and 1 Cup Cashews

    Cherry Pecan Bars
    Vanilla Powder instead of Chocolate, substitute Peanut Butter & Cocoa for 1 Cup dried Cherries and 1 Cup of Pecans

    Using Chocolate Powder & Cocoa, 4 T Instant Coffee in place of Peanut Butter

    Sugar Free Syrup Substitute (just like DaVinci Syrups)

    1/2 cup water

    2 Tablespoons almond extract

    1 Cup Diabetisweet or Splenda

    This is equivalent to 1 1/3 cup sugar free almond syrup.


    Substitute the following flavors for the almond extract

    Butter Rum Syrup 1 T Rum Flavoring & 1 T. Butter Flavoring
    Vanilla Syrup 2 T. Vanilla Flavoring
    Hazelnut Syrup 2 T. Hazelnut Flavoring
    Chocolate Syrup 2 T. Chocolate Flavoring
    Chocolate Mint Syrup 2 T. Chocolate Flavoring 1/2 T. Peppermint Flavoring
    Raspberry Syrup 2 T. Raspberry Flavoring
    White Chocolate Syrup 2 T. White Chocolate Flavoring
    Coconut Flavoring 2 T. Coconut Flavoring
    Lemon Flavoring 2 T. Lemon Flavoring
    Mint Flavoring 2 T. Peppermint Flavoring

    The variations are endless. Just substitute the almond extract for your favorite flavor.

    Protein/Breakfast Bars

    1 1/2 cups Vanilla or Chocolate Protein Powder

    1/2 cup cocoa powder

    1/2 cup butter

    1 cup Sugar Free Syrup of your choice (Recipes above)

    1/2 cup peanut butter

    1/2 cup unsweetened coconut

    1 cup chopped nuts of your choice

    1 cup flaxseed meal

    Melt butter in microwave. Mix in the sugar free syrup, cocoa powder, protein powder, nuts, flax seed and coconut. At this point the ingredients will be crumbly. Add more Sugar Free Syrup until the mixture just comes together. Spread in a 9x13 pan that has been lined in wax paper and refrigerate. Chill for about 3-5 hours. Keep any leftovers refrigerated. Cut into 24 bars each bar 150 cal, fat 15g, carb 5.5g, fiber 3g, protein 4.5g.

    Chocolate Oatmeal Protein Bars

    1/3 cup butter

    1/2 cup cream cheese

    1/2 cup cream

    1/2 cup water

    2 cups Bran Cereal

    6 scoops Chocolate Protein Powder

    2 scoops Soy Protein Powder, Chocolate

    4 tablespoons coconut

    4 tablespoons oatmeal

    2/3 cup Diabetisweet or Splenda

    1 tablespoon cocoa

    Put the butter, cream cheese, cream, water in a microwave proof bowl. Cook on high until melted & Hot. Mix all the dry ingredients together in a large bowl, pour the butter mixture over all; stir until well mixed. Spread evenly into a greased 9"x 13" pan; chill until firm. Cut into 24 bars. Store in covered container in the fridge.

    Carb count per bar: 6 carbs minus 1.9 grams fiber=4.1 carbs & 7.9 grams protein.

    Chocolate Pecan Protein Fiber Bars

    2 tablespoons butter

    1/4 cup cream cheese

    2 tablespoons cream

    1/3 cup water -- or more

    1 cup Bran Cereal

    2 T. Chocolate Soy Protein Powder

    1/3 cup Bran crisps -- crushed fine

    4 scoops Chocolate Protein Powder

    1/3 cup Diabetisweet or Splenda

    2 tablespoons cocoa

    1 teaspoon vanilla

    1/4 cup chopped pecans

    In a large microwave safe bowl, add the butter, cream cheese, cream & water.

    Cook on high till all is melted; whisk with a wire whisk until smooth. In another bowl, mix all the dry ingredients together; then add to the cream/butter mix; stir in vanilla & chopped pecans. -Spread in a greased 11"x 7" pan. -Chill well then cut into 12 equal size bars

    Nutrition count 12 bars: 9.2 minus 4.9 grams fiber =4.3 carbs & 8.8 grams protein

    Nutrition count 14 bars: 7.9 minus 4.2 grams fiber=3.7 carbs & 7.6 grams protein

    Nutrition count 16 bars: 6.9 minus 3.6 grams fiber=3.3 carbs & 6.6 grams protein

    *If batter is too thick add water a bit at a time until it is of spreading consistency.

    Chocolate Protein Bars 2

    2 square unsweetened baker's chocolate

    4 Tbls. butter

    4 Tbls. heavy cream

    1/4 C. Diabetisweet or Splenda

    2 cups Chocolate Protein Powder

    2 cup chopped pecans

    1/4 cup unsweetened coconut

    4 Tbls. Sugar Free syrup of your choice

    Melt chocolate and butter in microwave for 1 minute; stir until completely melted. Add Equal and heavy cream and stir 'til creamy. Add protein powder, pecans, coconut and stir until mixed. Add syrup, and mix thoroughly kneading with your hands. The mixture will be stiff. Line a 9x13 pan with waxed paper press in evenly. Refrigerate until firm. Cut into 12 bars. Approximately 5g carbs/15g protein per bar.

    Chocolate Macadamia Nut Protein Bars

    1/4 c. butter

    1/4 c. cream cheese

    1/4 cup heavy cream

    1 cup bran cereal

    1/4 cup oatmeal

    1/2 c. macadamia nuts, chopped

    1 1/3 Cups Chocolate Protein Powder

    1/3 c. Diabetisweet or Splenda

    3 T. Cocoa

    1 tsp. Vanilla

    In a large microwave safe bowl, add, butter, cream cheese, cream and water. cook till melted, whisk until smooth. In another bowl, mix all dry ingredients. then add to above mixture, stir in vanilla and chopped macadamia nuts. Press into Wax Paper Lined 9 inch square pan. Refrigerate for a couple of hours. Cut into 12 bars Keep Refrigerated

    12 bars = 7.4 carbs minus 2.5 fiber = 4.9 carbs 8 protein

    6 bars = 5.6 carbs minus 2.5 fiber = 3.8 carbs, 6 protein

    using chopped peanuts (12) bars carb. 7.6 - 2.6 protein. = 5 carb. and 8.6 protein.

    Fudgy Protein Bars

    1 square unsweetened baker's chocolate

    2 Tbls. butter

    2 Tbls. heavy cream

    3 Tsp Diabetisweet or Splenda

    1 cup Chocolate Protein Powder

    1 cup chopped peanuts

    1/2 cup Oatmeal

    2 Tbls. Sugar Free Syrup

    Melt chocolate and butter in mike 1 min; stir until completely melted. Add Diabetisweet or Splenda and heavy cream and stir till creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add sugar free syrup, and mix thoroughly (you may have to knead with your handset this point, as mixture will be very stiff). Make 9 or 10 small bars, wrap in Saran wrap. Chill till firm.

    Maple Syrup

    1 1/2 cups water

    1 cup Diabetisweet or Splenda

    2 teaspoons maple extract

    1/2 teaspoon vanilla

    1/8 teaspoon salt

    3/4 teaspoon guar gum

    Microwave water for about 1 minute. Pour into the blender. Add the rest of the ingredients. Blend until smooth. Refrigerate. Warm up in microwave before using. Makes 1-1/2 c. syrup with 1 gram carb per tablespoon

    _Mocha Protein Bars

    1/4 cup butter

    1/4 cup cream cheese

    1/4 cup cream

    1/4 cup cold water

    1 cup Bran Cereal

    1 1/3 Cups Chocolate Protein Powder

    2 T. coconut

    2 T instant oatmeal

    1/3 Cup Sugar Free Syrup – your choice of flavor

    3 teaspoons cocoa

    1 1/2 teaspoons instant coffee granules

    1/4 cup pecans chopped

    In a large microwave proof bowl add the butter, cream cheese, cream, water, instant coffee & Sugar free syrup. Heat until all melted; blend well. In a large mixing bowl combine the rest of the dry ingredients. Combine well. Pour the hot butter mixture all at once over the dry, stir well blended. -Press into 9x9 Wax Paper Lined pan & chill until set.

    Cut into 12 bars, wrap each in saran or store in a covered container in the fridge.

    Using Natural Whey & 2T. Cocoa each bar is 8 grams protein; 7.0 carbs minus 2.2 grams dietary fiber =4.8 carbs

    CARB COUNT FOR _MOCHA using Chocolate Protein Powder: 7.6 grams protein; 7.1 carbs minus 2.1 grams fiber = 5 carbs.

    ***** The Flavor of bars can be changed by omitting the cocoa, coffee granules & using different flavor of Protein Powder.

    Vanilla Protein Milk Shake

    1/2 cup of milk

    1/4 cup of heavy cream

    Egg Beaters egg substitute equivalent of 2 eggs

    1 tsp of Vanilla extract

    2 teaspoons of Splenda or Diabetisweet

    1 or 2 ice cubes

    Put all the ingredients in a blender and blend. It tastes just like a vanilla milk shake and is high in protein because of the eggs and has less than 10 carbs.


    Strawberry Add 1/4 cup of Strawberries (Fresh or Frozen)

    Blueberry Add 1/4 cup of Blueberries (Fresh or Frozen)

    Peach Add 1/4 cup of Peaches (Fresh or Frozen)

    Raspberry Add 1/4 cup of Raspberries (Fresh or Frozen)

    Chocolate Add 1 - 2 T of Cocoa depending on how chocolaty you want it

    _Mocha Add 1 T of Cocoa & 1 T of Instant Coffee

    Chocolate Peanut Butter Add 1- 2 T of Cocoa + 2 T of Peanut Butter

    Substitute the Vanilla Extract for whatever flavor you want for even more varieties. Add more Splenda to taste if needed on any of the Variations above

    Shakes – Other Varieties

    Chocolate Shake:

    2/3 cup heavy cream

    2/3 cup water

    4 tsp sugar free Jell-o instant chocolate pudding mix

    12 ice cubes


    Mix all ingredients in blender. Pour and enjoy!

    Chocolate Peanut Butter Shake
    Add 4 T. of Peanut Butter to the above Recipe

    Other Varieties:

    Using Same Recipe Above, Substitute the Chocolate Pudding for these other Sugar Free Puddings for more varieties:

    Banana Cream Shake use 4 tsp Banana Cream Sugar Free Instant Pudding Mix

    Butterscotch Shake use 4 tsp Butterscotch Sugar Free Instant Pudding Mix

    Chocolate Fudge Shake use 4 tsp Chocolate Fudge Sugar Free Instant Pudding Mix

    Pistachio Shake use 4 tsp Pistachio Sugar Free Instant Pudding Mix

    Vanilla Shake use 4 tsp Vanilla Sugar Free Instant Pudding Mix

    White Chocolate Shake use 4 tsp White Chocolate Sugar Free Instant Pudding Mix

    More Bar Recipes:


    3/4 cup almond flour

    2 teaspoons oat flour

    2/3 cup canned pumpkin

    2 eggs

    1/4 cup vegetable oil

    2 teaspoons Brown Sugar Substitute

    3/4 cup Diabetisweet or Splenda

    1/2 teaspoon baking powder

    1/2 teaspoon salt

    1 teaspoon cinnamon

    1/2 teaspoon nutmeg

    1/2 teaspoon ground cloves

    1/4 teaspoon ginger

    1 teaspoon vanilla extract

    1/2 cup chopped walnuts or pecans

    Cream Cheese Frosting Ingredients:

    1 8-oz package cream cheese, room temperature

    2 teaspoons vanilla extract

    1 teaspoon butter flavor extract

    3 teaspoon sugar substitute

    1 teaspoon Brown Sugar Substitute

    Pinch of cinnamon



    1. Preheat oven to 350°F. In bowl beat eggs with Brown Sugar

    Twin. Add vanilla extract and canned pumpkin, mixing well after

    each. Set aside.

    2. In a separate bowl, mix almond flour, baking powder, oat flour,

    salt, sugar substitute, and spices till well mixed. Pour egg/pumpkin

    mixture into dry ingredients and be careful to mix extremely well.

    3. Add chopped nuts and mix again to distribute well. Pour into a

    glass 8 x 8 baking dish that's been greased with butter

    4. Bake at 350 F for 30-40 minutes. Cool in pan for 5-10 minutes

    before removing.


    1. Mix all ingredients well with an electric mixer till whipped.

    2. Spread on pumpkin bars.

    Servings: 12

    Carb Count: Approx. 3 per serving

    Butter Pecan Bars

    1 stick SALTED butter

    1 tbl. molasses

    1/2 Cup Splenda + 1/2 Cup Diabetisweet (Diabetics can use 1 Cup Diabetisweet)

    2 eggs

    1/2 tsp. vanilla

    1/4 cup oat flour (or use bake mix, soya flour, or protein powder)

    1/4 cup almond flour

    1 cup chopped pecans

    Melt butter and add molasses. Put in large mixing bowl and mix in

    sweeteners, eggs, and vanilla. Add almond flour and oat flour (or

    substitute). Add pecans and mix. Pour into an 8" x 8" square pan sprayed

    with olive oil or oil of your preference. Bake at 325 for 30 - 35 minutes.

    (mine took at least 35 minutes) Cool and cut.

    Carb count will vary depending on the flour you use. Approx 3.5 carbs

    each for 16 bars.


    1 square unsweetened baker's chocolate

    2 Tbl butter

    2 Tbl heavy cream

    3 pkts Splenda

    3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein)

    1 cup chopped nuts of choice

    1/2 cup unsweetened coconut

    2 Tbl liquid, any of the following, listed in order of preference:

    Sugar Free Syrup (Davinci, Torani), maple syrup, coffee, water

    Melt chocolate and butter in micro 1 min; stir until completely

    melted. Add Equal and heavy cream and stir until creamy.

    Add protein powder, peanuts, coconut and stir till mixed pretty well.

    Add liquid of choice and mix thoroughly. You may have to knead with

    your hands at this point, as mixture will be very stiff. Line a bread loaf

    pan with plastic wrap and press in mixture firmly and evenly. Chill

    till firm. Cut into bars. This recipe should yield 6-8 bars.

    Approx 5 carbs &/15 grams protein per 1/6 recipe.


    7 scoops (2 & 1/3 cups) Chocolate Designer Protein powder (122.5

    protein; 10.5 carbs)

    1/2 cup melted butter

    4 oz cream cheese (8 protein's carbs)

    1/2 cup walnuts (10 protein; 5 carbs)

    Melt butter & cream cheese in microwave and stir until smooth. Mix in protein powder. Stir until mixed. This will be very thick and hard to stir. Add chopped walnuts and mix. Put in a greased bread pan. Chill. Cut into 8 pieces. When firm, you can wrap each piece in plastic wrap & store in fridge. Yield: 8 large bars. Protein per bar: 17.5 Carbs per bar: 2.43


    4 oz cream cheese

    1/2 cup butter

    1/4 cup sugar-free peanut butter

    1/4 cup Sugar Free vanilla syrup

    1 tsp vanilla extract

    1/2 tsp coconut extract

    1 cup chopped nuts (optional)

    2 cups Optimum Nutrition protein powder (vanilla ice cream flavor)

    2 cups Designer Protein powder (vanilla praline flavor)

    Melt together in microwave: cream cheese, butter, Peanut Butter. Add syrup, extracts and nuts to cream cheese mixture and mix well. Stir or knead in the protein powders. At this point the mixture becomes quite sticky and difficult to mix thoroughly. Press with your hands into a greased 9x13" baking pan, cover with plastic wrap and keep in the fridge. Yield: 20 bars Carb counts: Without nuts: 48 total (16 from fiber)=2.4/bar With nuts: 60 total (28 from fiber)= 3/bar


    2 and 1/3 cups vanilla protein powder

    1 oz square unsweetened chocolate

    1/2 cup butter

    4 oz cream cheese

    1 oz chopped almonds

    1 tsp vanilla

    1 tsp peanut butter

    1/4 cup Splenda

    Melt butter, cream cheese, peanut butter and chocolate in bowl in

    microwave. Mix together very well and then add splenda & vanilla, mixing well

    again. Add walnuts and protein powder and mix. It will be difficult and

    messy to mix, you will have to use your hands near the end to knead it all

    together, squeezing so that the powder is incorporated into the mixture.

    Now place in an 8x8 0r 9x9 baking pan, flatten and refrigerate.

    When cooled and hardened, cut into 8 bars. Per bar: 21 grams

    protein, 3.15 carbs. (This will vary according to the protein powder you use, I

    use Optimum Nutrition as I have found it to be the best and it has 22g

    protein and 1.5g carbs in each scoop, but no aspartame.)


    2 squares unsweetened baker's chocolate

    4 Tbl butter

    4 Tbl heavy cream

    1 tsp vanilla extract

    6 packets Splenda

    6 scoops Optimum Nutrition Double Rich Chocolate Protein Powder

    1 & 1/2 cups chopped pecans

    1 cup dried, unsweetened coconut

    1/4 cup flax seeds, measured and then ground

    4 Tbl Sugar-free DaVinci syrup (hazelnut is best)

    Melt chocolate and butter in microwave. Mix in Splenda, then add cream & vanilla, blending thoroughly. Add the protein powder and mix until powder is completely

    incorporated. Mix flax, pecans, and coconut together and pour over chocolate mix.

    Pour the sugar-free syrup over this and mix together with hands until well-blended. Line a 9" by 9" pan with plastic wrap and firmly press the incredibly sticky stuff into it. Cover with another layer of plastic wrap and chill. Yield: 12 bars.

    Each has 8 carbs, 3.6 gr. fiber, 14 gr. protein.


    4 Tbl butter

    1.5 Tbl unsweetened cocoa powder

    2 Tbl DaVinci Chocolate SF syrup

    2 cups Optimum Nutrition Chocolate Whey Protein

    1 cup coarsely chopped nuts

    Melt butter in large bowl in microwave. Whisk cocoa in well, then SF syrup. Incorporate protein powder. Add chopped nuts Press into wax-paper-lined 9x9 pan & refrigerate.


    2 C protein powder (both vanilla & chocolate would work)

    1/2 cup of chunky natural peanut butter

    1/4 cup melted butter

    Enough vanilla Davinci SF syrup to make the consistency of cookie dough. Mix Peanut Butter & Sugar Free syrup with melted butter. Add protein powder & mix until well-blended. Either refrigerate and eat like cookie dough or bake & cut into Peanut Butter cookie bars. Low Carb maple syrup would work as well as Davinci for these.


    2 Tbl Sugar Free peanut butter

    2 Tbl butter, melted

    1/2 tsp liquid artificial sweetener

    1/4 cup Splenda

    1 scoop Vanilla Praline Designer Whey protein powder

    Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly. Add protein powder and stir until it forms a ball. (You may need to use clean hands to aid in the thorough mixing.) Roll up in ball and knead a bit; then separate into even portions, shaping as desired. Refrigerate until firm. Makes 4 bars. Approx 2 carbs per bar.


    These don't need refrigeration and THEY DON'T MELT IN YOUR PURSE!

    2 Tbl butter

    4 Tbl sesame tahini OR peanut butter

    1 cup sesame seeds (preferably white sesame seeds)

    3 pkts Equal or equivalent

    3 scoops Designer Protein (Vanilla Praline OR Vanilla or any similar whey protein )

    2 Tbl Sugar Free Syrup (Hazelnut OR Vanilla Or Almond)

    OR 2 Tbls sugar free maple syrup

    Melt butter and Tahini or peanut butter in microwave, about 1 minute.

    Add protein powder, sesame seeds and Equal and mix to combine.

    Add syrup and mix again. You may have to knead with your hands at

    this point, as mixture will be VERY stiff. Line the a bread loaf pan with

    plastic wrap and press mixture evenly and FIRMLY into bottom of pan.

    Chill until firm. Unmold and cut into 6 bars.

    4 grams carb/20 grams protein per bar


    14 scoops of Protein Powder

    8 oz. cream cheese

    1 stick of butter

    small package of diet orange jello

    1/2 cup chopped nuts

    Soften the cream cheese and the butter, then add other ingredients.

    Place it in a 9/13 buttered pan and "score" them into serving

    pieces. Put in the freezer, when firm remove from the pan and put

    in ziploc bag, for breakfast or snacks. You can use chocolate protein

    powder, you can add peanut butter, just use your imagination!

    Protein Bars

    1 Square unsweetened baker's chocolate

    2 TBS. Butter

    2 TBS Whole Cream

    3 TBS Splenda

    1 TBS Peanut Butter

    1 Cup Chocolate Protein Powder

    1 Cup Chopped Nuts (your choice, I like pecans or walnuts best)

    1/2 Cup Unsweetened Coconut (Health food store)

    2 TBS. Davinci's Maple (Pancake) Syrup (Great stuff!)

    1 Tsp. Vanilla Extract

    Melt chocolate, butter and peanut butter in microwave. Stir until

    completely melted. Add Splenda and half and half, stir till creamy

    Add Protein powder, nuts and coconut. Stir till mixed pretty well

    Add syrup and vanilla, mix (may have to use hands at this point).

    Line a bread loaf pan with saran wrap. Press mixture in firmly and

    refrigerate till firm (about 1 hour). Cut into 12 bars.

    Almond Fruit Mini Bars

    1 c almonds, toasted -- finely chopped

    1/4 c golden raisins

    3/4 c dried fruit -- mixed

    1 tbsp honey

    1/2 tsp cinnamon

    1/4 tsp nutmeg

    1 tbsp orange extract

    Combine chopped almonds, dried fruit, honey, cinnamon and nutmeg in a

    blender and process to a rough paste. Drizzle liquor into mix and

    process to a smooth dough. Shape into 11/2" -35 mm balls on a sheet of

    greaseproof paper. Flatten with a fork. Refrigerate. Store in container with

    greaseproof paper in between layers.

    Per serving: 62 Calories (kcal); 3.7g Fat; 1.6g Protein; 6.7g

    Carbohydrate; 1.2g fiber; 0 mg Cholesterol; 2 mg Sodium

    Soy Bars

    1/4 cup honey

    3 tablespoons orange juice

    1 teaspoon salt

    1/3 cup soybean oil

    2/3 pound tofu -- 340g silken

    1 egg

    1 teaspoon vanilla

    1 1/2 cups flour

    1/2 cup soy flour

    1 teaspoon baking powder

    1 teaspoon cinnamon

    2 cups apple slices

    2 1/2 cups cranberries -- blueberries

    1/2 cup walnuts -- chopped

    Preheat oven to 350°F-180°C. Spray a 10 x 15 x 1 inch 600 x 800 mm pan

    with non-stick spray. Whip honey, orange juice and salt together; then

    blend with oil. Add tofu, vanilla, egg, and beat well. Sift together flour,

    baking soda and cinnamon. Add to the honey/oil mixture and stir well.

    Fold in apples, cranberries and nuts. Pour batter into prepared pan.

    Bake for 30 to 35 minutes or until a toothpick inserted near the center

    comes out clean. Yields 24-36 bars. Sprinkle with powdered splenda

    Per serving: 78 Calories ; 4g Total Fat; (44% calories from fat); 2.3g Protein; 9.1g Carbohydrate; 1.0g fiber; 5 mg Cholesterol; 77 mg Sodium Per Serving


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    Old 08-10-2003, 05:49 PM   #2
    Senior Veteran
    suej1946's Avatar
    Join Date: Oct 2002
    Location: U.S.A.
    Posts: 700
    suej1946 HB User

    Hi Everyone, I think I got this recipe off of the Atkins site. Im sorry if I stole it from someone here. I have been on so many sites looking for recipes.
    Egg Mc Muffins

    Mix 9 beaten eggs, 1 lb breakfast sausage cooked with 1/3 cup onions, drained and cooled a little(add pepper or mushrooms if you'd like) and pepper.
    Spray or grease lightly a muffin pan. Pour a tiny bit of egg mixture in muffin cups. Top with a 1/4th of a slice of any cheese. I used white or yellow american cheese. Add more egg mixture till 1/2 inch from the top. Top with another 1/4th of a slice of cheese
    and bake at 350 for 15-20 minutes till browning on top.
    Like little omelets. Store in plastic bags in fridge
    this recipe makes 18 muffins.

    Eat 2 and your satisfied. Could use bacon bits also or mushrooms. really whatever you want. you can take them to work and just reheat in microwave.
    sorry dont know how many carbs but I dont think very many. these are really good and should keep all week. dont know if you can freeze. dont think so.
    Enjoy !! Have a good week.

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