Sunday, March 01, 2015

Low-Carb Revolution Rolls

I have been trying to come up with an alternative to using grains or nut flours in creating a low carb and low fat bread/cracker substitute…and recentlyI recalled that when I did the Atkins diet many years ago I made something from just eggs and cottage cheese.  I searched through my old hand-written recipes until I found it.  Revolution Rolls. I guess they were called that because in those days, the plan was called the Atkins Diet Revolution.

Traditionally, the rolls are made in pairs, so that you have two to make a sandwich. I made a a few of them just to test the recipe, and they are actually quite good.  I used a pair to make a sandwich one day, and enjoyed another pair with some hummus the next day.  Very simple, and quite tasty.  A bit crunchy and crumbly.

I used a very low fat cottage cheese in my rolls, only .04%, so that is what I used for the Nutritional Information in my recipe. 

I am about to make up another, larger batch today, and those I don’t eat today, I will freeze… I know that meringues freeze well so I am sure these rolls will too.
You can make as many at a time as you like.  Just multiply the ingredients by the number of rolls you want to make and then alter the instructions accordingly.

Revolution Rolls

Revolution Rolls
Makes 1 2-piece roll
  • 1 fresh egg
  • 1 Tbs cottage cheese
  • 1/8 tsp cream of tartar
  1. Preheat the oven to 300°F.
  2. Line a baking sheet with parchment paper.
  3. Crack the egg and separate the white from the yolk in 2 different medium size bowls.
  4. Add the cream of tartar to the egg white and beat until stiff peaks form.
  5. Add the cottage cheese to the egg yolk and beat until well blended.
  6. Carefully fold the yolk-cheese mixture into the stiff egg whites, taking care not to break them down. They do not have to be well-blended.
  7. With a 1/4 cup measure, scoop out the batter and make a mound on the parchment sheet.
  8. Repeat with rest of the batter.
  9. Bake for one hour.
  10. Remove to wire rack and let cool before using.
Per 2-piece serving.
Weight Watchers P+ = 2.
Calories 86; Protein 8g; Carbohydrate 1g; Fat 5g; Fibre 0g.

Revolution Rolls1
Beat the egg white and cream of tartar till very stiff peaks form.

Revolution Rolls2
Blend the egg yolk and cottage cheese.

Revolution Rolls3
Very gently fold the yolk-cheese mixture into the stiff whites.

Revolution Rolls4
Place on parchment sheet in mounds. You can flatten them somewhat if you like.

Revolution Rolls5
Bake them for an hour and then remove to a wire rack to cool before using.

Revolution Rolls6
Two pieces go very nicely together to make a sandwich!

Have you ever tried the Atkins Diet? 

Wednesday, February 18, 2015

Easy Sweet Potato Waffles

Several days ago my friend, Kate, sent me a message on Pinterest with a link to a recipe for Sweet Potato Waffles… they looked fabulous!  But when I read through the ingredient list, I knew I wouldlikely never make them.

The recipe called for coconut oil, and as much as I like it, and do use it, I am not liberal with oils in my own baking and cooking. I try to limit them to a couple of teaspoons per day at the most. I prefer to get my healthy fats in food…nuts, avocadoes, eggs, olives, light cheeses, along with almond and coconut milks.

But I thought that Sweet Potato Waffles sounded like a great idea so I went ahead and made my own with just a couple of ingredients.  And yes, I made them just for myself!  Next time I will add some more spices… cloves, allspice, nutmeg and perhaps some ginger, too.

I dressed them with strawberries and some hemp seeds.  But I bet nut butters or blueberries and bananas would be lovely, too.

Sweet Potato Waffles

Sweet Potato Waffles
Makes 1 serving
  • 1/2 cup cooked and mashed sweet potato
  • 2 eggs
  • 1/2 tsp cinnamon
  1. Blend ingredients well and cook in your waffle iron according to directions.
  2. Serve warm with your favorite toppings.

Per serving, without toppings.
Weight Watchers P+ = 6.
Calories 250; Protein 14g; Carbohydrate 25g; Fat 10g; Fibre 3g.

I love waffles!  Are you a fan?  What are your favorite kind?

Saturday, February 07, 2015

Roasted Cauliflower and Onions with Parmesan Cheese

I love cauliflower!  My Mother would be so proud of me if she knew that.  I would never eat it as a child without a gallon of milk to wash down each bite,though, and because my Father didn’t care for it either, she never  served it at home. I use it in a variety of ways to make grain free pizza crust, tortillas, flatbreads, rice, and in soups and stews... but hardly ever just as side dish.  For some reason I have been craving it lately.  This Roasted Cauliflower and Onions with Parmesan Cheese, which has lots and lots of garlic, too, is truly delicious.  I might even get The Captain to try it!  The cheese interests him a lot.

I have used coconut oil instead of my usual olive oil here in roasting these veggies. I am making an effort to use more coconut oil in my cooking these days and this is a natural fit.

You cannot imagine how good the aroma coming from kitchen was as this baked away in my oven! I wish I could capture that and share it with you!  The whole, smashed cloves of garlic in this dish smell just wonderful as they cook.  And yes, my windows are still open wide, long after removed the pan from the oven.

I calculated the N.I. for this dish as 4 servings, but honestly, I could easily make a meal of this just for myself!  And if you like really cheesy, by all means... add more!

A word of caution here… don’t slice the onions too thin or they will just disappear as they bake.  I like to leave them at least 1/2 inch in width.

Roasted Cauliflower and Onions with Parmesan Cheese

Roasted Cauliflower and Onions with Parmesan Cheese
Makes 4 generous servings
  • 1 large head cauliflower
  • 1/2 medium to large white onion (cut it in half vertically)
  • 6 cloves garlic, peeled and smashed
  • 1 Tbs coconut oil
  • Dashes of salt and pepper
  • 1/3 cup shredded parmesan cheese 
  1. Preheat your oven to 400°F.
  2. Wash the cauliflower and remove its core and leaves. Break it into flowerettes and place them in large bowl.
  3. Slice the onion vertically and place the pieces in the bowl with the cauliflower.
  4. Add the peeled and smashed garlic cloves to onions and cauliflower and toss altogether.
  5. Drizzle the coconut oil over veggies and mix well.
  6. Pour it all into a roasting pan and sprinkle with salt and pepper.
  7. Place the pan in the oven and bake for 20 minutes.
  8. Remove the pan from the oven, and stir veggies. 
  9. Place the pan back in oven and bake for another 20 minutes.
  10. Remove the pan from the oven and sprinkle the veggies with the parmesan cheese.
  11. Place the pan back in the oven for a final 20 minutes.
  12. Remove from the oven. 
  13. Serve warm or cooled.

Per serving.
Weight Watchers P+ =  3.
Calories 132; Protein 7g; Carbohydrate 16g; Fat 6g; Fibre 6.

Roasted Cauliflower and Onions 1
Mix all the veggies together in a large bowl and drizzle with coconut oil.

Roasted Cauliflower and Onions 2
Sprinkle with salt and pepper before placing the pan in the oven.

Roasted Cauliflower and Onions 3
After 20 minutes, remove from oven, stir vegetables, and then replace in oven for another 20 minutes before sprinkling with parmesan cheese and baking a final 20 minutes.

Roasted Cauliflower and Onions 4
Serve hot from the oven, or allow to cool and store in fridge till ready to serve.  Reheat in microwave or eat cold… great either way!

Roasted Cauliflower and Onions 5

What is  your favorite way to eat cauliflower?