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Food variety is the ticket to staying on any diet. Eat the same old same old everyday and the chances are you'll fall off your diet (not to mention the risk of developing a food intolerance. See Chapter 26 DANDR 2002).
If you want to add to these recipes, please PM me with the recipe and nutritional breakdown. Thanks.
Here are some basic recipes to help you along your Induction and beyond.
The numbers in () following the ingredient are the Net Carbs for that item. My carb counter source is http://www.calorieking.com
Mock Danish
one serving
2 oz cream cheese (2)
1 large egg, beaten(0.6)
1 packet Splenda(1)
1/2 teaspoon vanilla extract(0.3)
Put cream cheese in a small, microwave-safe dish. Microwave on high for about 1 minute or until softened. Remove from microwave. Stir in the egg, Splenda and vanilla extract into the cream cheese. Put back into microwave and cook on high for 2 minutes.
Total carbs: 3.9 grams
Fiber: 0 grams
Net carbs: 3.9 grams
Cheese allowance: 2
Sweetener allowance: 1
*Note: Cream cheeses vary in carb count. So be sure to check your packages. Also note that some people add a tablespoon of fiber supplement to their Mock Danish to give it a more "bready" (sturdy) texture. If you do this, you MUST include the the fiber supplement carbs.
Atkins Revolution Rolls (substitute for sandwich buns)
makes 6 rolls.
3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)
Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside
Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.
To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.
Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the rolls.
Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.
Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.
*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.
Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz
Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired. Adjust your carb count if you do.
Atkins Revolution Wraps variation
makes 6 8-inch wraps
6 large eggs (3.6 )
3 ounces cream cheese, softened (3.0)
1 teaspoon onion powder (1.4)*
1 pinch salt (0)
1/4 teaspoon cream of tartar (0.6)
6 8-inch cake pans (the disposable aluminum ones are perfect for this)
Pre-heat oven to 300 degrees.
Butter the bottoms and lower 1/3 of the sides of the cake pans. Set aside.
Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.
To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.
Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the wraps.
Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cake pans. Using the back of a large spoon or a spatula, evenly spread the batter in the pans.
Bake for 20-30 minutes in the middle rack of your oven or until golden brown. Cool completely. The wraps will be crisp when they finish baking. As they cool they will soften and will be easier to remove from the pans. Store in the refrigerator in an air tight container.
NOTE: If you use these wraps for sandwiches for work or school, do not fill them with anything really soggy, like tuna salad, until you are ready to eat it, because the wraps might get soggy while they are waiting for you to eat them.
Per 1 serving (1 wrap)
Total carbs: 2 grams
Fiber: 0 grams
Net Carbs: 2 grams
Cheese allowance: 0.5 oz
Basic Fauxtatoes (substitute for mashed potatoes)
serves 4
4 cups cauliflower, raw (10)
1 teaspoon salt (0)
4 ounces grated or shredded cheese (your choice of parmesan, cheddar, etc.) (4)
1/2 teaspoon ground pepper (0.4)
1/4 cup heavy cream (2)
2 tablespoons butter (0)
Put cauliflower in a pot add water. Either steam or boil the cauliflower until very soft. Drain it very well to remove excessive water.
Put the cooked cauliflower into a food processor and process until smooth. Return to the pot. Set over medium low heat and stir the cauliflower to remove as much water as possible. Remove from heat stir in the cheese, pepper, salt, cream and butter until well combined. Serve hot.
Per serving (1/4 of the recipe)
Total Carbs: 6.9 grams
Fiber: 2.5 grams
Net Carbs : 4.4 grams
Cheese allowance: 1 ounce
Cream allowance: 1 tablespoon
Vegetables: 1 cup
*Note: variations of this recipe are common. Some recipes add sour cream, chopped onion, bacon, different cheeses. If you add these things, you must adjust your carb count. 1 ounce of cheese = 1 carb per Dr. Atkins.
Basic Faux Mashed Sweet Potatoes
Serves 4
1 3/4 cups pumpkin puree* (23.0)
4 tablespoons butter (0)
1/2 teaspoon salt (0)
2 tablespoons heavy cream (1.0)
In a saucepan, heat the pumpkin puree. Stir it while it heats to prevent burning and to allow some of the water to evaporate. Remove from heat and add the remaining ingredients. Serve hot as a side dish for roast turkey, roast chicken, or pork chops.
* WARNING: I use canned pumpkin puree. One 15 ounce can of pumpkin puree is 1 3/4 cups. This product can be found in the baking aisle of most supermarkets. Make sure your can says "100% pumpkin puree" and not "pumpkin pie filling". Pumpkin pie filling has added sugar and starches and is not allowed during Atkins.
Per 1 serving( 1/2 cup)
Total carbs: 9 grams
Fiber: 3 grams
Net Carbs: 6 grams
"Other vegetable" allowance: 1/2 cup
Hollandaise Sauce
Makes about 1 1/4 cups
2 egg yolks (1.0)
2 tablespoons lemon juice (3.0)
1 3/4 tablespoons water (0)
1/8 teaspoon ground cayenne pepper (0)
1/8 teaspoon salt (0)
1/2 cup (8 ounces) unsalted butter (0)
In a small sauce pan, melt the butter and set aside. Be careful not to brown the butter.
In another sauce pan, combine the egg yolks, lemon juice and water. Cook over medium heat, whisking continuously until thickened. Remove from heat and add the butter, a tablespoon at a time. Whisk the butter in completely before adding another tablespoon. Add the cayenne pepper and salt. Whisk until incorporated.
Serve with hot steamed vegetables, fish, etc.
For the whole recipe:
Total carbs = 4
Fiber grams = 0
Net carbs= 4
If you want to add to these recipes, please PM me with the recipe and nutritional breakdown. Thanks.
Here are some basic recipes to help you along your Induction and beyond.
The numbers in () following the ingredient are the Net Carbs for that item. My carb counter source is http://www.calorieking.com
Mock Danish
one serving
2 oz cream cheese (2)
1 large egg, beaten(0.6)
1 packet Splenda(1)
1/2 teaspoon vanilla extract(0.3)
Put cream cheese in a small, microwave-safe dish. Microwave on high for about 1 minute or until softened. Remove from microwave. Stir in the egg, Splenda and vanilla extract into the cream cheese. Put back into microwave and cook on high for 2 minutes.
Total carbs: 3.9 grams
Fiber: 0 grams
Net carbs: 3.9 grams
Cheese allowance: 2
Sweetener allowance: 1
*Note: Cream cheeses vary in carb count. So be sure to check your packages. Also note that some people add a tablespoon of fiber supplement to their Mock Danish to give it a more "bready" (sturdy) texture. If you do this, you MUST include the the fiber supplement carbs.
Atkins Revolution Rolls (substitute for sandwich buns)
makes 6 rolls.
3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)
Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside
Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.
To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.
Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the rolls.
Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.
Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.
*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.
Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz
Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired. Adjust your carb count if you do.
Atkins Revolution Wraps variation
makes 6 8-inch wraps
6 large eggs (3.6 )
3 ounces cream cheese, softened (3.0)
1 teaspoon onion powder (1.4)*
1 pinch salt (0)
1/4 teaspoon cream of tartar (0.6)
6 8-inch cake pans (the disposable aluminum ones are perfect for this)
Pre-heat oven to 300 degrees.
Butter the bottoms and lower 1/3 of the sides of the cake pans. Set aside.
Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.
To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.
Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the "leavening" for the wraps.
Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cake pans. Using the back of a large spoon or a spatula, evenly spread the batter in the pans.
Bake for 20-30 minutes in the middle rack of your oven or until golden brown. Cool completely. The wraps will be crisp when they finish baking. As they cool they will soften and will be easier to remove from the pans. Store in the refrigerator in an air tight container.
NOTE: If you use these wraps for sandwiches for work or school, do not fill them with anything really soggy, like tuna salad, until you are ready to eat it, because the wraps might get soggy while they are waiting for you to eat them.
Per 1 serving (1 wrap)
Total carbs: 2 grams
Fiber: 0 grams
Net Carbs: 2 grams
Cheese allowance: 0.5 oz
Basic Fauxtatoes (substitute for mashed potatoes)
serves 4
4 cups cauliflower, raw (10)
1 teaspoon salt (0)
4 ounces grated or shredded cheese (your choice of parmesan, cheddar, etc.) (4)
1/2 teaspoon ground pepper (0.4)
1/4 cup heavy cream (2)
2 tablespoons butter (0)
Put cauliflower in a pot add water. Either steam or boil the cauliflower until very soft. Drain it very well to remove excessive water.
Put the cooked cauliflower into a food processor and process until smooth. Return to the pot. Set over medium low heat and stir the cauliflower to remove as much water as possible. Remove from heat stir in the cheese, pepper, salt, cream and butter until well combined. Serve hot.
Per serving (1/4 of the recipe)
Total Carbs: 6.9 grams
Fiber: 2.5 grams
Net Carbs : 4.4 grams
Cheese allowance: 1 ounce
Cream allowance: 1 tablespoon
Vegetables: 1 cup
*Note: variations of this recipe are common. Some recipes add sour cream, chopped onion, bacon, different cheeses. If you add these things, you must adjust your carb count. 1 ounce of cheese = 1 carb per Dr. Atkins.
Basic Faux Mashed Sweet Potatoes
Serves 4
1 3/4 cups pumpkin puree* (23.0)
4 tablespoons butter (0)
1/2 teaspoon salt (0)
2 tablespoons heavy cream (1.0)
In a saucepan, heat the pumpkin puree. Stir it while it heats to prevent burning and to allow some of the water to evaporate. Remove from heat and add the remaining ingredients. Serve hot as a side dish for roast turkey, roast chicken, or pork chops.
* WARNING: I use canned pumpkin puree. One 15 ounce can of pumpkin puree is 1 3/4 cups. This product can be found in the baking aisle of most supermarkets. Make sure your can says "100% pumpkin puree" and not "pumpkin pie filling". Pumpkin pie filling has added sugar and starches and is not allowed during Atkins.
Per 1 serving( 1/2 cup)
Total carbs: 9 grams
Fiber: 3 grams
Net Carbs: 6 grams
"Other vegetable" allowance: 1/2 cup
Hollandaise Sauce
Makes about 1 1/4 cups
2 egg yolks (1.0)
2 tablespoons lemon juice (3.0)
1 3/4 tablespoons water (0)
1/8 teaspoon ground cayenne pepper (0)
1/8 teaspoon salt (0)
1/2 cup (8 ounces) unsalted butter (0)
In a small sauce pan, melt the butter and set aside. Be careful not to brown the butter.
In another sauce pan, combine the egg yolks, lemon juice and water. Cook over medium heat, whisking continuously until thickened. Remove from heat and add the butter, a tablespoon at a time. Whisk the butter in completely before adding another tablespoon. Add the cayenne pepper and salt. Whisk until incorporated.
Serve with hot steamed vegetables, fish, etc.
For the whole recipe:
Total carbs = 4
Fiber grams = 0
Net carbs= 4