Double Apple Muffins

I got away from making muffins for a while after we got our new waffle maker. We got a new toy a couple of weeks ago--a standard-sized muffin tin--so I've been playing with that. This is one of my favorites, especially when the apples are fresh from the orchard.

⅔ c almond butter (6 oz)
6 T butter, softened
4 eggs
2 t honey
¼ t vanilla
½ c applesauce (4 oz)
2 T coconut flour (½ oz)
1½ t baking powder
1 t cinnamon
¼ t salt
1 c diced apple (4 oz)

1. Blend together butters, eggs, honey, vanilla, and applesauce
2. Stir coconut flour, baking powder, cinnamon, salt, and salt with diced apple until well coated
3. Combine apples with egg mixture
4. Scoop by ¼-cup measure into a well-greased muffin pan
5. Bake at 350°F for 35-40 min until deep golden brown.

Nutrition Facts

Serving Size 2 muffins Serving per Recipe 6

Amount per Serving Calories 359 Total Fat 31.4 g   Saturated Fat 10.8 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.9 g Cholesterol 154 mg Sodium 445 mg Potassium 294 mg Total Carbohydrates 12.9 g   Dietary Fiber 4.4g   Sugars 7.3 g Protein 10.6 g

Sweet Cinnamon Popovers

One of my early muffin tests resulted in a baked good reminiscent of fallen popovers. I stored away the idea for later and pulled it out a few weeks ago. A couple of tweaks here and there, et voilà perfectly popped popovers. A little cinnamon and honey make them an extra yummy treat!

Scant ½ c almond butter (4 oz)
4 T oil
6 eggs
¾ c almond milk
2 T honey
2 t cinnamon
½ t salt

1. Blend ingredients until thick and frothy
2. Pour into 12 well-greased popover or muffin cups
3. Bake at 400°F for 40-45 min until puffed with crispy golden tops

Nutrition Facts

Serving Size 1 popover Serving per Recipe 12

Amount per Serving Calories 145 Total Fat 12.2 g   Saturated Fat 1.9 g   Polyunsaturated Fat 3.1 g   Monounsaturated Fat 6.3 g Cholesterol 93 mg Sodium 175 mg Potassium 121 mg Total Carbohydrates 5.1 g   Dietary Fiber 1.4 g   Sugars 3.3 g Protein 5.3 g

Maple Bacon Waffles

Based on the food competition shows Adam and I tend to watch, bacon has settled in nicely as a fashionable accessory to otherwise sweet foods. Bacon being pretty well its own food group in our house, it seemed only natural to try it in my next waffle experiment. These were a big hit in our family. In fact, this was the first batch of waffles we completely polished off at one sitting. YUM!

8 slices bacon (½ lb)
⅔ c almond butter (6 oz)
6 eggs
4 T butter, softened
1½ t baking powder
3 T maple syrup

1. Cook bacon until crisp. Drain between layers of paper towels.
2. Blend together remaining ingredients until smooth.
3. Crumble bacon into batter and stir until well mixed.
4. Brush a small amount of butter or oil over cooking surface.
5. Pour a generous ⅓ c batter onto waffle iron and cook for 2½-3 min.
6. Repeat with remaining batter, greasing surface between every other waffle.
7. Waffles may be enjoyed immediately or frozen and toasted.

Nutrition Facts

Serving Size 1 waffle Serving per Recipe 7

Amount per Serving Calories 338 Total Fat 28.2 g   Saturated Fat 8.0 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.8 g Cholesterol 184 mg Sodium 439 mg Potassium 305 mg Total Carbohydrates 10.8 g   Dietary Fiber 2.9 g   Sugars 6.3 g Protein 13.5 g

Blueberry Pancakes

After all the waffles we've been having lately, it was rather a treat to make pancakes for a change. This recipe makes nice fluffy cakes with just a touch of sweetness. I didn't even miss the maple syrup on top.

⅔ c almond butter (6 oz)
5 eggs
6 T butter
¼ t salt
1½ t baking powder
½ t cardamom
1 T honey
1 c blueberries (5 oz)

1. Beat together first 7 ingredients until well combined.
2. Fold in the blueberries.
3. Pour by scant ¼ c onto greased griddle over medium heat.
4. Cook for 3-4 minutes on each side.

Nutrition Facts

Serving Size 2 pancakes Serving per Recipe 6

Amount per Serving Calories 354 Total Fat 30.7 g   Saturated Fat 9.7 g   Polyunsaturated Fat 4.9 g   Monounsaturated Fat 14.2 g Cholesterol 185 mg Sodium 457 mg Potassium 298 mg Total Carbohydrates 12.1 g   Dietary Fiber 4.0 g   Sugars 6.7 g Protein 11.7 g

Sausage Scramble

I had been planning to make my Breakfast Strata a few weeks ago, but I hadn't gotten around to baking any Ozark Muffins for the bread layer. I was also running late and getting hungry. In other words, I didn't have the patience to wait an hour for dinner to bake. Instead, I created this dish as a quicker stovetop version of our usual breakfast casserole.

1 lb bulk sausage
½ c chopped onion (2 oz)
1 c grated jicama (5 oz)
2 c chopped spinach, well packed (5 oz)
8 eggs
½ c shredded cheddar cheese (2 oz)

1. Brown sausage in a large pan over medium high heat. Drain, reserving 2-3 T grease.
2. Add onions and jicama. Cook until vegetables are soft.
3. Add spinach and continue cooking until wilted.
4. Beat eggs with cheese until well blended.
5. Add to pan and continue cooking, stirring frequently, until eggs are set.
6. Serve immediately.

Nutrition Facts

Serving Size 1 c Serving per Recipe 6

Amount per Serving Calories 449 Total Fat 37.4 g   Saturated Fat 13.8 g   Polyunsaturated Fat 4.4 g   Monounsaturated Fat 16.6 g Cholesterol 310 mg Sodium 781 mg Potassium 428 mg Total Carbohydrates 5.9 g   Dietary Fiber 1.8 g   Sugars 0.5 g Protein 22.0 g

Zucchini Muffins

For most of my early childhood, we had a huge garden in our backyard. One of the vegetables we grew way too much of every year was zucchini. I remember pulling wagonfuls through the neighborhood with my dad in an effort to share the abundance. Now that I've rediscovered zucchini as a low-carb staple, it seemed only fitting to recreate my mom's zucchini bread recipe as a low-carb dish.

⅔ c almond butter (6 oz)
4 eggs
2 T honey
6 T butter, softened
¼ t salt
2 t baking powder
1 t cinnamon
½ t nutmeg
1 c finely shredded zucchini (6 oz)

1. Beat together all ingredients until thoroughly combined.
2. Divide batter evenly among 6 well-greased jumbo* muffin cups.
3. Bake at 350°F for 60-65 min or dark golden brown and set in the centers.

*NOTE: This recipe can also be made in standard muffin cups. Divide batter up among 12 cups and cut the baking time about in half.

Nutrition Facts

Serving Size 1 jumbo or 2 standard muffins Serving per Recipe 6

Amount per Serving Calories 346 Total Fat 29.9 g   Saturated Fat 9.5 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.9 g Cholesterol 154 mg Sodium 485 mg Potassium 340 mg Total Carbohydrates 13.2 g   Dietary Fiber 4.0 g   Sugars 7.7 g Protein 10.7 g

Vanilla Maple Waffles

Two days before payday is often a culinary adventure in our house. The bananas I'd been planning to use for Banana Waffles had been eaten earlier in the week. Rather than completely redesign breakfast, I tweaked my intended recipe a bit and produced this dish. Adam tells me these are the best waffles he's had lately, which is really saying something considering how many waffles we've had for breakfast (and dinner) the past few weeks.

⅔ c almond butter (6 oz)
4 eggs
6 T butter
2 T maple syrup
¼ t salt
2 t baking powder
1 t vanilla
¼ c cream

1. Beat together all ingredients until well blended.
2. Brush a small amount of butter or oil over cooking surface.
3. Pour ½ c batter onto waffle iron and cook for 2 min, 45 sec.
4. Repeat with remaining batter, greasing surface between every other waffle.
5. Waffles may be enjoyed immediately or frozen and toasted.

Nutrition Facts

Serving Size 1 waffle Serving per Recipe 6

Amount per Serving Calories 372 Total Fat 33.5 g   Saturated Fat 11.7 g   Polyunsaturated Fat 4.8 g   Monounsaturated Fat 14.9 g Cholesterol 167 mg Sodium 488 mg Potassium 284 mg Total Carbohydrates 10.7 g   Dietary Fiber 3.3 g   Sugars 5.5 g Protein 10.7 g

Apple Cinnamon Waffles

Several big box stores had back-to-school waffle makers on sale this past week. Adam and I decided we should get one. We made waffles every morning for four days running. This was my favorite batch. My daughter's first comment was, "Waffles? Again??" But after she'd cleaned her plate, she changed her tune, "Are there more? I'm still hungry."

⅔ c almond butter (6 oz)
4 eggs
6 T butter
¼ t salt
1½ t baking powder
1 t cinnamon
2 t honey
¼ t vanilla
1 c shredded apple (8 oz)

1. Beat together all ingredients until well blended.
2. Brush a small amount of butter or oil over cooking surface.
3. Pour ½ c batter onto waffle iron and cook for 3 min.
4. Repeat with remaining batter, greasing surface between every other waffle.
5. Waffles may be enjoyed immediately or frozen and toasted.

Nutrition Facts

Serving Size 1 waffle Serving per Recipe 6

Amount per Serving Calories 346 Total Fat 29.8 g   Saturated Fat 9.4 g   Polyunsaturated Fat 4.7 g   Monounsaturated Fat 13.9 g Cholesterol 154 mg Sodium 444 mg Potassium 299 mg Total Carbohydrates 12.8 g   Dietary Fiber 4.1 g   Sugars 7.2 g Protein 10.7 g

Spiced Pear Custard

With the success of my Caramelized Peach Custard, I've been trying several other fruits and a few slightly different techniques to make custard. This version turned out so well, it deserves a recipe all its own.

1 ripe pear, pitted and peeled (6 oz)
½ t cinnamon
Pinch ground ginger
Pinch ground cloves
¼ t salt
2 t honey
1 c almond milk
½ c cream
6 eggs
½ t vanilla

1. Chop pear into ¼- to ½-in pieces.
2. Stir pear, spices, salt, and honey together in a small saucepan. Bring to a boil over medium heat, stirring occasionally.
3. Add milk and cream. Heat, stirring occasionally until bubbles appear on the surface.
4. In a medium bowl, beat together eggs and vanilla.
5. Whisk milk mixture slowly into egg mixture and divide evenly among 4 10-oz* custard cups.
6. Place cups in a 9” x 13” pan. Pour hot water into the pan until it is even with the level of custard in the cups.
7. Carefully set pan in the center of a preheated 350°F oven. Bake for 40 minutes or until set.
8. Remove cups from water bath and let cool on a rack before serving.

*NOTE: You may also use 6 6-oz cups. Baking time should be shortened by 15-20 min.

Nutrition Facts

Serving Size 1 10-oz cup or 1½ 6-oz cups Serving per Recipe 4

Amount per Serving Calories 255 Total Fat 19.4 g   Saturated Fat 9.1 g   Polyunsaturated Fat 2.0 g   Monounsaturated Fat 6.2 g Cholesterol 318 mg Sodium 307 mg Potassium 232 mg Total Carbohydrates 10.9 g   Dietary Fiber 1.4 g   Sugars 3.0 g Protein 10.4 g

Maple Almond Pancakes

The first pancakes I tried making after changing my diet were composed primarily of eggs and flax meal. They were so horrendous, they just about turned me off flax entirely. Instead, I hung on to the flax seeds, but went in a completely different direction with the pancakes. These are significantly tastier and they smell heavenly while they cook.

⅔ c almond butter (6 oz)
4 eggs
¼ c almond milk
2 t maple syrup
¼ c oil
¼ t salt
1½ t baking powder
½ t vanilla

1. Beat ingredients together until smooth and well blended.
2. Pour onto lightly greased griddle by scant ¼-cup measure.
3. Cook over medium-low heat until the edges look dry (you may see bubbles in the center).
4. Turn and cook on second side until evenly browned.

Nutrition Facts

Serving Size 3 pancakes Serving per Recipe 4

Amount per Serving Calories 457 Total Fat 41.2 g   Saturated Fat 5.5 g   Polyunsaturated Fat 10.7 g   Monounsaturated Fat 22.6 g Cholesterol 185 mg Sodium 493 mg Potassium 407 mg Total Carbohydrates 11.0 g   Dietary Fiber 5.1 g   Sugars 4.1 g Protein 15.7 g

Breakfast Strata

I've been making this casserole for a number of years. In fact, I've even posted it before. Well ... almost. That recipe was the original higher-carb dish. This is my basic low-carb version. Perfect for breakfast, brunch, or dinner!

6 slices bacon
½ c chopped onions (3 oz)
1 c packed spinach (3 oz)
3-4 mushroom caps, diced (2 oz)
6-8 radishes (4 oz)
6 eggs
½ c heavy cream
½ t pepper
¼ t salt
1 jumbo Ozark Muffin, cut into ½” cubes
½ c grated Romano cheese (1 oz)

1. Cook bacon until crispy and drain well, reserving 1 T grease.
2. Cook onions in reserved grease over medium-high heat until translucent, adding spinach and mushrooms for the last 2-3 minutes.
3. Shred radishes into bottom of 9x9 baking dish.
4. Arrange bacon slices on top of radishes.
5. Spread vegetable mixture over bacon and top with muffin pieces.
6. Beat eggs and cream with salt and pepper. Pour over layers, pressing muffin cubes down until fully soaked.
7. Sprinkle with cheese.
8. Bake uncovered at 350°F 50-55 minutes, until center is set and edges are browned.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 9

Amount per Serving Calories 174 Total Fat 14.5 g   Saturated Fat 6.7 g   Polyunsaturated Fat 1.6 g   Monounsaturated Fat 5.1 g Cholesterol 171 mg Sodium 285 mg Potassium 225 mg Total Carbohydrates 3.2 g   Dietary Fiber 1.1 g   Sugars 0.6 g Protein 8.6 g

Peanut Butter Banana Muffins

Bananas are pretty much my son's favorite food. At 20 months old, he eats one (and sometimes two or three) every day. And if I try to give him a "naked" banana, he complains and tries to sign "peanut butter" with his hands full of banana. We were running low on almonds the other day and I figured I could try making a peanut butter base for my banana muffins. I thought they were even better than my original recipe. My daughter (6) seemed to agree. She asked for three of them at breakfast.

⅔ c peanut butter (6 oz)
4 eggs
4 T butter
1½ t baking powder
1 t cinnamon
¾ c mashed banana (6 oz)

1. Combine everything but bananas in blender and puree until smooth
2. Stir in bananas and divide equally among 6 well-greased jumbo* muffin cups
3. Bake at 350°F for 60 min

*NOTE: You could also make this recipe in a standard-sized muffin pan. Divide the batter equally among the 12 cups and bake for about half the time.

Nutrition Facts

Serving Size 1 jumbo muffin (or 2 standard muffins) Serving per Recipe 6

Amount per Serving Calories 308 Total Fat 25.2 g   Saturated Fat 7.9 g   Polyunsaturated Fat 5.4 g   Monounsaturated Fat 10.3 g Cholesterol 144 mg Sodium 454 mg Potassium 349 mg Total Carbohydrates 13.3 g   Dietary Fiber 3.1 g   Sugars 4.7 g Protein 11.2 g

Granola Bars

I've long made my own granola for quick family breakfasts, but before we reduced our carb intake, I had only made granola bars once or twice. I recently came across a recipe for chewy granola bars that sounded pretty tasty. Oats are, of course, pretty high in carbs, so I spent a while brainstorming what to use instead. This recipe was the result. If you have a few carbs to spare, a handful of unsweetened dried berries would make a yummy addition.

1 c sliced almonds (3 oz)
1 c peanuts (4 oz)
1 c shredded coconut (2 oz)
½ c pumpkin seeds (2 oz)
½ c flax seeds, divided (3 oz)
1 c almond butter (9 oz)
3 T honey
½ c butter

1. Toast sliced almonds, peanuts, coconut, pumpkin seeds, and ¼ c flax seeds in an ungreased frying pan over medium heat, shaking or stirring often.
2. Grind remaining flax seeds into a paste in a small food processor or coffee grinder. Mix together with almond butter and honey.
3. Melt butter over medium heat. Add almond butter mixture and stir until smooth.
4. Pour over nut and seed mixture. Stir until well combined.
5. Press into a 9x13 pan and refrigerate until solid (about 2 hours).
6. Slice into 16 bars and wrap in waxed paper. Store in the refrigerator.

Nutrition Facts

Serving Size 1 bar Serving per Recipe 16

Amount per Serving Calories 295 Total Fat 25.2 g   Saturated Fat 7.3 g   Polyunsaturated Fat 5.5 g   Monounsaturated Fat 10.9 g Cholesterol 15 mg Sodium 176 mg Potassium 277 mg Total Carbohydrates 13.5 g   Dietary Fiber 5.1 g   Sugars 4.9 g Protein 8.1 g

Bacon Spinach Frittata

I created this dish to serve at a birthday brunch we hosted for my dad this spring. In fact, this is officially the very first low-carb recipe I wrote. Frittatas are traditionally cooked on the stove top, then finished under the broiler. So while it may be more accurately described as an oven-baked omelet or a crustless quiche, I think "frittata" is more fun to say.

½ lb bacon
½ c diced onion (3 oz)
2 cloves garlic, minced
6 cups fresh spinach, stems removed (7 oz)
12 eggs
½ t salt
½ t pepper
¾ c almond milk
4 oz goat cheese crumbles, divided

1. Fry bacon until crisp. Drain and crumble, reserving 2 T grease.
2. Sauté onions in reserved grease over medium high heat until soft, 6-8 min.
3. Add garlic and spinach, cooking for another 2-3 min or until onions are translucent.
4. Beat eggs with salt and pepper until frothy. Add milk and beat another 1-2 min.
5. Fold in bacon, spinach mixture, and half the cheese.
6. Pour into a well-greased 9-in springform* pan lined with parchment. Sprinkle remaining cheese over the top.
7. Place springform pan on top of a baking sheet and bake at 400°F for 45 min or until top is golden and a knife inserted into the center comes out clean.
8. Let frittata cool in pan for 5-10 minutes before removing and slicing. Serve warm or at room temperature.

*NOTE: You can use a standard 9-in round cake pan as well, but the frittata will be more difficult to remove from the pan

Variation
Bacon Asparagus Frittata: Substitute asparagus for the spinach. Chop into ½-1" pieces and sauté with the onions.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 234 Total Fat 18.0 g   Saturated Fat 7.0 g   Polyunsaturated Fat 2.4 g   Monounsaturated Fat 7.0 g Cholesterol 294 mg Sodium 471 mg Potassium 331 mg Total Carbohydrates 2.8 g   Dietary Fiber 1.0 g   Sugars 0.2 g Protein 15.4 g

Caramelized Peach Custard

A few weeks back, Adam made a coconut-peach custard. It smelled delicious and even tasted good, but the texture was pretty bad. Having never made custard, I investigated the process and came up with a much smoother batch. This dish is sweet enough to serve for dessert, but filling enough to make a nice breakfast.

1 ripe peach, pitted and peeled (6 oz)
½ t cinnamon
¼ t nutmeg
¼ t ground cloves
6 eggs
¼ t salt
1 t vanilla
2 t honey
1¾ c almond milk
½ c cream

1. Slice peach and divide equally among 4 10-oz* custard cups.
2. Stir together spices. Sprinkle evenly over peach slices.
3. Bake in a 450°F oven for 10-15 minutes or until peaches are soft and juice is syrupy.
4. Remove cups and set aside to cool. Reduce oven temperature to 350°F.
5. In a medium bowl, beat together eggs, salt, vanilla, and honey.
6. Heat milk and cream over medium heat until bubbles begin to appear on the surface.
7. Whisk milk mixture slowly into egg mixture and divide among custard cups.
8. Place cups in a 9x13 pan. Pour hot water into the pan until it is even with the level of custard in the cups.
9. Carefully set pan in the center of 350°F oven. Bake for 45 minutes or until set.
10. Remove cups from water bath and let cool on a rack before serving.

*Note: For 6 6-oz cups, bake 25-30 min.

Nutrition Facts

Serving Size 1 10-oz cup or 1½ 6-oz cup Serving per Recipe 4

Amount per Serving Calories 258 Total Fat 20.0 g   Saturated Fat 9.2 g   Polyunsaturated Fat 1.9 g   Monounsaturated Fat 6.2 g Cholesterol 318 mg Sodium 341 mg Potassium 295 mg Total Carbohydrates 9.5 g   Dietary Fiber 1.5 g   Sugars 3.1 g Protein 10.7 g

French Toast

I've been working to perfect a sandwich bread recipe. I'm not quite there yet, but along the way I found a way to make some nice low-carb French toast.

Bread
2 t yeast
1¼ c almond milk, warmed to 110°F
¾ c coconut flour (3 oz)
2½ t baking powder
¼ t salt
8 eggs
⅔ c almond butter (6 oz)
6 T butter, softened

1. Proof yeast in warm milk for 15 minutes or until frothy
2. Beat remaining ingredients together
3. Add yeast mixture and pour into a well-greased 9x5 loaf pan lined with parchment
4. Bake at 400°F for 15 min then lower temperature to 350°F for another 60 min or until browned and set
5. Let bread cool in pan a few min before turning out onto cooling rack
6. Cool completely and slice into 16 pieces
7. Set slices out to dry overnight or toast in a 350°F oven for an hour

Custard
4 eggs
½ c almond milk
½ t cinnamon

1. Beat eggs
2. Whisk in almond milk and cinnamon until smooth
3. Dip dried bread slices in custard, pressing down to absorb mixture
4. Fry on a greased griddle over medium heat until browned on both sides, turning halfway

Nutrition Facts

Serving Size 2 slices Serving per Recipe 8

Amount per Serving Calories 392 Total Fat 34.6 g   Saturated Fat 14.1 g   Polyunsaturated Fat 4.5 g   Monounsaturated Fat 12.4 g Cholesterol 300 mg Sodium 526 mg Potassium 307 mg Total Carbohydrates 8.1 g   Dietary Fiber 4.4 g   Sugars 1.7 g Protein 14.9 g

Dark Chocolate Cheese Blintzes

Ever since I found the Almond Flour Crepes recipe, I'd been dreaming of cheese blintzes. And what goes better with cheese than chocolate?

6 oz cream cheese, softened
4 t butter
¼ c cocoa powder
2 T honey
1 recipe Almond Crepes (see below)
Oil for frying

1. Beat together cream cheese, butter, cocoa, and honey until smooth and fluffy
2. Divide filling evenly among crepes and roll up
3. Fry in a small amount of oil until golden brown

Almond Crepes
Scant ½ c almond butter (4 oz)
4 eggs
¾ c water
4 t coconut flour (10 g)
¼ t salt

1. Blend all ingredients together until well combined
2. Pour ⅓ c of batter onto 10-in* round griddle brushed with oil and tip pan for evenly coat
3. Cook over medium heat until set and crepe easily slips from pan (2-3 min)
4. Slide out onto cooling rack and let rest while starting a second crepe
5. Return first crepe to the pan and cook second side for 30-60 seconds
6. Repeat with remaining batter

*Note: You can also make mini-crepes in a 6-in egg pan. Use 2 T batter for each mini crepe. Recipe makes 18.

Nutrition Facts (Blintzes)	Nutrition Facts (Crepes)
Serving Size 1 blintz Serving per Recipe 6	Serving Size 1 crepe Serving per Recipe 6
Amount per Serving Calories 322 Total Fat 27.3 g   Saturated Fat 10.8 g   Polyunsaturated Fat 3.5 g   Monounsaturated Fat 11.3 g Cholesterol 161 mg Sodium 314 mg Potassium 280 mg Total Carbohydrates 12.6 g   Dietary Fiber 3.7 g   Sugars 6.8 g Protein 11.3 g	Amount per Serving Calories 171 Total Fat 14.3 g   Saturated Fat 2.6 g   Polyunsaturated Fat 3.1 g   Monounsaturated Fat 7.7 g Cholesterol 123 mg Sodium 211 mg Potassium 188 mg Total Carbohydrates 4.1 g   Dietary Fiber 2.5 g   Sugars 1.0 g Protein 8.4 g

Banana Nut Bread

Banana bread was always one of my favorite breakfast treats growing up. My mom made the best. Of course, her version has a ton of flour and sugar added. While this isn't quite the same as Mom's, it's pretty close--for a fraction of the carbs. I think it's especially yummy with a dab of peanut butter.

⅓ c coconut flour (1½ oz)
1 t baking powder
½ t cinnamon
¼ t salt
4 eggs
⅓ c almond butter (3 oz)
4 T butter, softened
1 c mashed ripe bananas (8 oz)
½ c walnuts (3 oz)

1. Whisk together dry ingredients
2. In a separate bowl (or blender) beat together eggs and butter
3. Pour egg mixture over dry ingredients and beat until well combined
4. Stir in banana and walnuts
5. Pour batter into a well-greased 8x8 pan lined with parchment
6. Bake at 375°F for 45 min or until golden brown and set
7. Let stand in pan a few min before serving

Variation: Banana Muffins
I've also made this recipe as 6 jumbo muffins. I bake them at 400°F for 25-30 min.

Nutrition Facts

Serving Size 1 slice Serving per Recipe 8

Amount per Serving Calories 285 Total Fat 24.4 g   Saturated Fat 8.4 g   Polyunsaturated Fat 7.1 g   Monounsaturated Fat 7.1 g Cholesterol 108 mg Sodium 258 mg Potassium 275 mg Total Carbohydrates 12.0 g   Dietary Fiber 3.5 g   Sugars 4.6 g Protein 7.7 g

Faux-tato Pancakes

I know latkes aren't traditionally a breakfast food, but that's when I seem to serve them most often. Something about that sweet and savory taste just starts the day out right. With potato pancakes off the menu, I decided to try a ricing technique I'd been reading about to make cauliflower latkes instead.

1¼ lb cauliflower
4 eggs
½ c shredded onion (3 oz)
1 c grated Romano cheese (2 oz)
1 t baking powder
¼ t salt
½ t pepper
Oil for frying

1. Cook cauliflower in boiling water until tender but not mushy. Drain well, squeezing out as much excess water as possible.
2. Shred or pulse in a food processor until cauliflower resembles grains of rice.
3. Stir together riced cauliflower with remaining ingredients.
4. Heat a large skillet over medium heat and grease lightly with oil.
5. For each cake, spoon 2 T batter into pan and spread out into a 3- to 4-in round. Cook 2-3 min per side or until browned and cooked through.

Nutrition Facts

Serving Size 5 pancakes Serving per Recipe 4

Amount per Serving Calories 169 Total Fat 9.2 g   Saturated Fat 4.0 g   Polyunsaturated Fat 1.2 g   Monounsaturated Fat 3.1 g Cholesterol 200 mg Sodium 551 mg Potassium 547 mg Total Carbohydrates 10.1 g   Dietary Fiber 4.0 g   Sugars 0.1 g Protein 13.8 g

Blueberry Muffins

I'd really been craving blueberries ever since I read a recipe for lemon souffle with blueberry coulis. Once I got the hang of low-carb muffins, I thought they would make a perfect vehicle for blueberries.

1/3 c coconut flour (1½ oz)
1 t baking powder
½ t cardamom
¼ t salt
4 eggs
1 T honey
1/3 c almond butter (3 oz)
4 T butter, softened
1 c blueberries (5½ oz)

1. Whisk together dry ingredients
2. In a separate bowl (or blender) beat together eggs and butters
3. Pour egg mixture over dry ingredients and beat until well combined
4. Fold in half the blueberries
5. Divide batter by 1/3-c measure among 6 well-greased jumbo* muffin cups
6. Top batter in each cup with remaining blueberries
7. Bake at 400°F for 25-30 min or until golden brown and set

*NOTE: You can make this recipe in standard-sized muffin cups. It will make 12 muffins and baking time should be cut about in half.

Nutrition Facts

Serving Size 1 jumbo muffin or 2 standard muffins Serving per Recipe 6

Amount per Serving Calories 275 Total Fat 22.8 g   Saturated Fat 10.1 g   Polyunsaturated Fat 2.7 g   Monounsaturated Fat 8.1 g Cholesterol 144 mg Sodium 345 mg Potassium 181 mg Total Carbohydrates 11.6 g   Dietary Fiber 3.4 g   Sugars 6.6 g Protein 8.0 g