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  #1   ^
Old Mon, Nov-17-03, 17:33
zedgirl's Avatar
zedgirl zedgirl is offline
Say cheese!
Posts: 555
 
Plan: Carb'n negative + IF
Stats: 123/106/111 Female 163
BF:
Progress: 142%
Location: Western Australia
Default Recipes using WPI

Hi Lisa_tryin

As requested here are some recipes using WPI.
I use a digital scale for my baking recipes so they are fairly exact. Sorry but I don’t know the measurements in relation to cup size….hope you’ve got some scales…I can’t live without mine!

My basic muffin mix
This is a recipe I devised when trying to replicate the Empower choc rush muffins. They are fantastic served hot with butter. The flavour variations are endless. You don’t need to have DaVinci syrup to make these but it’s a good way to add flavour without carbs.

Makes 6 muffins

50g linseed meal
40g almond meal
15g whey protein isolate
10g coconut
2 tsp psyllium husk
1 tsp baking powder
dash salt
12 Splenda tabs, crushed and dissolved in the ½ cup water
½ tsp vanilla extract
1 egg, lightly beaten
50g butter, melted
½ cup water

To this mix you can add the following ingredients for variety although the muffins still work fine without.

Choc Rush Muffins (sort of)
Add 3 tsp cocoa, ½ tsp cinnamon and 4 tsp chocolate DaVinci 3.25
To make a more chocolate tasting muffin add 25g unsweetened chocolate and 5 crushed Splenda tabs.
Cinnamon Walnut Muffins
Add ½ cup chopped walnuts, ½ tsp cinnamon and 3 tsp vanilla DaVinci 3
Banana Pecan Muffins
Add ½ cup chopped pecans and 3 tsp banana DaVinci 3

Method
Mix dry ingredients together, then add wet ingredients and mix well but don’t overbeat. Pour into a 6 cup greased muffin tray. Bake in 180°C oven for about 13 minutes. When cooled store in fridge.

1.5g carbs per muffin without extra ingredients
1.95g per muffin with added flavourings
These work out to about 45c per muffin.


My linseed loaf
This is a muffin type mix that I came up with to fill the bread void. Although a bit bland, it tastes close enough to bread for me. I’m not that keen on low carb breads and don’t want to waste 3-4 carbs on a wafer thin slice of bread when I can have a thick piece of this for just over 1 carb per slice. It’s very filling and I have it every day for lunch toasted on one side with grilled cheese on the other. It also uses less of the expensive ingredients (almond meal) and more of the cheap ones like linseed meal and you don’t have to mess around with melting butter!

85g linseed meal
40g almond meal
25g WPI
3 tsp psyllium husk
2 tsp baking powder
50g grated parmesan cheese
1 egg, lightly beaten
¼ cup olive oil
½ cup water
dash of salt

Combine dry ingredients and mix well. Add wet ingredients and mix well. Pour into a greased loaf tin and bake for 25 minutes ~ 180C. Store slices in fridge.
I slice the loaf into 3 (brick shaped) pieces then cut across each piece to get 3 slices giving 9 slices in total (does this make sense?). I also make up several batches of the dry ingredients in advance and keep them in little freezer bags…then all I have to do is add the wet ingredients.

10.4g carbs per recipe
1.2 g per slice


Protein Shake
I found the recipe on this forum but don’t know who to give credit to. It’s very versatile and you can change the proportions depending on how thick you like it.

1/3 cup whipping cream
1/3 cup WPI
DaVinci syrup to taste
2/3 cup iced water
3 tsp psyllium husk

Blend all ingredients till thick and creamy. I sometimes use frozen mixed berries to make a berry shake and if you don’t have DaVinci syrups you can use crushed Splenda tabs, vanilla extract or flavourings (I’m not sure of the carb count on those tho’).

FibreX porridge substitute

1¼ cups WPI
1¼ cups almond meal
¾ cup plus 1 tbsp linseed meal
¼ cup plus 2 tsp ground sunflower seeds
¼ cup psyllium husk

Combine ingredients and store in a sealed container in the fridge. Prepare as you would for FibreX porridge.
Makes about 400g
The carb count will be the same or less than FibreX because I use whey protein isolate and they use concentrate which is slightly higher in carbs.


Chocolate Protein Bar
This is Tamarian’s recipe from the ‘sweet treats’ forum. It’s absolutely devine!!
BTW 1 square of unsweetened bakers chocolate is equal to 30g. I use Australian cup and tbsp sizes and add some melted butter at the end to moisten it a little. It’s easier to just mix it with your hands too. I cut this up into 16 squares.
http://forum.lowcarber.org/showthre...te+protein+bars

Fruit Flavoured Protein Bar
This is Doreen T’s recipe also from the ‘sweet treats’ forum. It’s another good protein bar to have if you don’t want chocolate and is lower in carbs too. I use one packet of weight watchers diet jelly, almond meal instead of almond butter and unflavoured WPI.
http://forum.lowcarber.org/showthre...te+protein+bars

Last edited by zedgirl : Mon, Nov-17-03 at 18:24.
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  #2   ^
Old Mon, Nov-17-03, 18:04
Lisa_tryin's Avatar
Lisa_tryin Lisa_tryin is offline
New Member
Posts: 3
 
Plan: Atkins
Stats: 00/00/00 Female 5feet 9inches
BF:
Progress:
Location: Adelaide, Australia
Default

Dear Zedgirl,
Thankyou sooooo much for these recipes, I
cant wait to start making. I will be going
shopping friday for the ingredients. I think I
will start with the bread and shakes and
the protein bars and, and, and LOL . Once
again thanx so much for doing this and I will
let you know how I go. :-)
Lisa
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  #3   ^
Old Mon, Nov-17-03, 18:25
zedgirl's Avatar
zedgirl zedgirl is offline
Say cheese!
Posts: 555
 
Plan: Carb'n negative + IF
Stats: 123/106/111 Female 163
BF:
Progress: 142%
Location: Western Australia
Default

You're welcome, feel free to ask questions and let me know how you go when you start baking!
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  #4   ^
Old Mon, Nov-17-03, 18:57
casval's Avatar
casval casval is offline
Registered Member
Posts: 74
 
Plan: X-Factor/Atkins
Stats: 202/157/145 Male 173cm
BF:
Progress: 79%
Location: Melbourne, Victoria
Default

I wouldn't be using baking powder if I were you. Use bicarb soda instead. Half of baking powder contains flour as filler. Bicarb soda is pure. As far as I know, that's the difference.

Greg
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  #5   ^
Old Mon, Nov-17-03, 19:12
Rosebud's Avatar
Rosebud Rosebud is offline
Forum Moderator
Posts: 23,739
 
Plan: Atkins
Stats: 235/135/135 Female 5'4
BF:
Progress: 100%
Location: Brisbane, Australia
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Quote:
Originally Posted by casval
I wouldn't be using baking powder if I were you. Use bicarb soda instead. Half of baking powder contains flour as filler. Bicarb soda is pure. As far as I know, that's the difference.

Greg

Hi Greg,

Baking powder and baking (aka bicarb) soda are not really interchangeable.
http://www.insidevc.com/vcs/food/ar...2293334,00.html
And as there is only 2 teaspoons baking powder for the recipe, I don't think the wee amount of filler is worth worrying about.

Rosebud
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  #6   ^
Old Mon, Nov-17-03, 19:42
zedgirl's Avatar
zedgirl zedgirl is offline
Say cheese!
Posts: 555
 
Plan: Carb'n negative + IF
Stats: 123/106/111 Female 163
BF:
Progress: 142%
Location: Western Australia
Default

Thanks Rosebud

I'd often wondered about the difference between the two.
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