Almond Pancakes

• Course:
• Breakfast
• Preparation time:
• 10 Minutes
• Cooking time:
• 5 Minutes
• Quantity:
• 8 Persons
• 
  
  Preparation instructions

  In a large bowl mix the egg yolks, cream, and sweetener until smooth. In a small bowl, whisk the ground almonds and baking powder together; whisk into the yolk mixture. Place egg whites in a medium bowl and beat with electric mixer until soft peaks form. Stir 1/4 of the whites into the yolk mixture to loosen it up and then fold in the remaining whites. Heat a large frying pan over medium heat. Add the butter and form pancakes using 2 tbsp of the batter for each one. Cook for 3 mins and gently turn over and cook another 2 mins on the other side.

BUFFALO CHICKEN WINGS

Net Carbs:
Fiber:
Protein:
Fat:
Calories:

2 grams
0 grams
31 grams
78 grams
848.5

Ingredients:

Wings:

1 large egg

1 cup cider vinegar

½ cup canola oil

1 teaspoon salt

½ teaspoon pepper

½ teaspoon garlic powder

¼ teaspoon celery salt

⅛ teaspoon cayenne

2 pounds chicken wings, separated at joint and wing tips discarded

Blue-Cheese Dipping Sauce:

1 cup mayonnaise

½ cup sour cream

⅓ cup crumbled blue cheese

1 scallion, chopped

1 tablespoon fresh lemon juice

1 teaspoon chopped garlic

Directions:

1. For the wings: Preheat oven to 450F.

2. Beat egg in a medium bowl.  Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined.  Dip chicken pieces into marinade and arrange on a large baking pan. Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.

3. For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic.  Set aside until wings are done.

4. Serve wings while hot with dipping sauce.

Atkins Almond Chicken

Atkins Almond Chicken

• Course:   Dinner
• Preparation time: 15 Minutes
• Cooking time: 2 Minutes
• Quantity:    4 Persons

Ingredients

1. 120 gr. fresh spinach
2. 1 tsp ground pepper
3. 1 tsp salt
4. 2 tbsp butter
5. 2 tbsp olive oil
6. 5 tbsp parmesan cheese
7. 80 gr. almonds
8. 0.50 tsp dried tarragon
9. 1 egg
10. 4 skinless chicken breast

Preparation Instructions

 

Place chicken breasts between two sheets of clingfilm and lightly pound to an 1/2-inch thickness.  In a shallow bowl, beat the egg, tarragon and seasoning. Place the minced almonds and parmesan on a plate. Dip the chicken into the egg and then the almond mixture. Cook in oil until no longer pink. Serve over sauteed spinach.

Atkins Cauliflower Potato Salad

Atkins Cauliflower Potato Salad

• Course:     Lunch
• Preparation time:   40 Minutes
• Cooking time:  10 Minutes
• Quantity:    6 Persons

Ingredients

1. 2 tsp fresh lemon juice
2. 3 spring onion
3. 1 jalapeno peppers
4. 0.50 tsp ground mustard seed
5. 0.25 cup full fat mayonnaise
6. 2 tsp splenda
7. 1 cauliflower florets

Preparation Instructions

Cook cauliflower in a large pot of boiling salted water 10 minutes, until tender. Drain and rinse under cold water; pat dry. In a large mixing bowl, mix mayonnaise, lemon juice, sugar substitute, and mustard. Add cauliflower, green onion and pepper, if using. Mix well until vegetables are evenly coated with dressing. Add salt and pepper to taste. Chill 30 minutes for flavours to blend.

Quick Barbecued Pork Atkins Recipe

Quick Barbecued Pork Atkins Recipe

Nutritional Information Per Serving:

Net Carbs: 5.5 grams
Fiber:  1 grams
Protein:  22.5 grams
Fat:  17.5 grams
Calories: 281

 

Servings: 4 
Prep Time: 5 Minutes

Cook Time: 35 Minutes

Ingredients:

2 tablespoons canola oil
1 cup sliced onions, sliced
1 pound boneless lean pork tenderloin
½ teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon ground pepper
¾ cup Barbecue Sauce

Directions:

Use no-sugar-added barbecue sauce or the Atkins recipe: Barbecue Sauce.

1. Heat 1 tablespoon canola oil in a large skillet over medium heat.  Add onions and cook 5 minutes or until lightly browned; set aside.
2. Sprinkle pork with oregano, salt and freshly ground black pepper.
3. In a 2-quart saucepan, heat remaining tablespoon of oil over medium-high heat. Add pork and cook in batches until lightly browned. Remove pork and set aside.
4. Add onions to saucepan and pour in barbecue sauce; mix well. Reduce heat to medium low, add pork and cook 20 to 25 minutes, or until tender.

 

Beef Stew Atkins Recipe

Beef Stew Atkins Recipe

Nutritional Information Per Serving:

Net Carbs: 7.5 grams
Fiber:  5 grams
Protein:  23 grams
Fat:  13 grams
Calories: 316

 

Servings: 6

Prep Time: 10 Minutes

Cook Time: 2 Hours and 45 Minutes

 

Ingredients:

 

1 ½ pounds stew beef, cut into 1 ½ inch cubes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon paprika
2 teaspoons salt
1 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
2 tablespoons butter
1 cup frozen pearl onions (onions do not need to be defrosted)
2 cloves garlic, pushed through a press
2 cups red wine (Merlot or Cabernet Sauvignon)
1 pound green beans, cut into 1 inch pieces
1 carrot, cut into 1 inch ribbons with a vegetable peeler
2 tablespoons Thick-It-Up

 

Directions:

 

Along with the salt, pepper and paprika, season the stew meat with 1 tablespoon of herbs de Provence, found in the spice section of any well-stocked supermarket. Or use any combination of thyme, chervil, rosemary, summer savory, lavender, tarragon, marjoram, oregano, mint or bay leaf. You can order Thick-It-Up thickner online. Eliminate the carrot and this dish is suitable for Phase 2. This recipe freezes well for up to 3 months in a tightly sealed container.

1. Heat oven to 325°F.
2. Toss beef with herbs de Provence, paprika, salt and pepper.
3. Heat half the oil in a Dutch oven over medium-high heat. Brown half the beef; transfer to a bowl. Repeat with remaining oil and beef. Set aside.
4. Melt butter in Dutch oven. Add onions; cook 7–8 minutes until onions begin to brown. Add garlic during last 2 minutes of cooking time.
5. Add reserved meat and accumulated juices, wine and 2 cups water. Bring to a boil. Cover Dutch oven and place in oven. Cook 2 hours, until beef is tender.
6. Add green beans; cook 15 minutes more, just until beans are tender. 
7. Transfer Dutch oven to stove top over medium-high heat. Add carrot; cook 5 minutes. Stir in thickener; cook 2 minutes more, stirring, until sauce thickens.
8. Adjust seasonings to taste and serve immediately.

 

 

Buffalo Chicken Wings Atkins Recipe

Buffalo Chicken Wings Atkins Recipe

Nutritional Information Per Serving:

Net Carbs: 2 grams
Fiber:  0 grams
Protein:  31 grams
Fat:  78 grams
Calories: 848.5

 

Servings: 6

Prep Time: 25 Minutes

Cook Time: 20 Minutes

 

 Ingredients:

 

Wings:
1 large egg
1 cup cider vinegar
½ cup canola oil
1 teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
¼ teaspoon celery salt
⅛ teaspoon cayenne
2 pounds chicken wings, separated at joint and wing tips discarded

Blue-Cheese Dipping Sauce:
1 cup mayonnaise
½ cup sour cream
⅓ cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic

 

Directions:

 

1. For the wings: Preheat oven to 450F.
2. Beat egg in a medium bowl.  Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined.  Dip chicken pieces into marinade and arrange on a large baking pan. Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
3. For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic.  Set aside until wings are done.
4. Serve wings while hot with dipping sauce.

 

 

Asian Beef Salad Atkins Diet Recipe

Asian Beef Salad Atkins Diet Recipe

Nutritional Information Per Serving:

Net Carbs: 11.5 grams
Fiber:  5 grams
Protein:  41 grams
Fat:  15.5 grams
Calories: 367.5

 

Servings: 4
Prep Time: 15 MInutes

Marinate Time: 12 Hours

Cook Time: 5 Minutes

Ingredients:

Marinade and Dressing Base:
4 green onions, chopped
3 garlic cloves, pushed through a press
¼ cup soy sauce
2 tablespoons no-sugar-added rice-wine vinegar
2 teaspoons sesame oil
1 teaspoon granular sugar substitute
½ teaspoon curry powder
¼ teaspoon dried ginger

Salad:
1½ pounds beef sirloin, cut against the grain in 1/8-inch strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
1 can (8-ounces) sliced water chestnuts, drained

Directions:

1.    Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl.
2.    Pour half into a resealable plastic bag; add steak and marinate overnight in the refrigerator. To remaining soy sauce mixture, add curry powder and ginger.
3.    Heat canola oil in a large skillet over high heat until very hot. Drain beef and discard marinade; quickly stir-fry beef 2 to 3 minutes in hot oil for medium doneness.
4.    Transfer to a large mixing bowl. Add salad greens, bell pepper, water chestnuts and reserved soy dressing. Toss to coat.

 

Atkins Cuisine Waffles - Easy Diet Recipe

Nutritional Information Per Serving:

Net Carbs: 6 grams
Fiber:  3.5 grams
Protein:  15 grams
Fat:  9 grams
Calories: 169

 

Servings: 5

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

 

Ingredients:

 

1 cup Atkins Cuisine All-Purpose Baking Mix
1 packet granular sugar substitute
2 teaspoon baking powder

¼ teaspoon salt
1 cup half and half
1 large egg

 

Directions:

 

This recipe makes 5 waffles. Assuming your waffle iron makes 4 servings, use four-fifths of the batter and then make a single waffle with the remaining batter. Freeze extra waffles and just pop in the toaster before serving.

1. In a large bowl, blend together baking mix, baking powder, sugar substitute and salt.
2. In another large bowl, mix the half-and-half and beaten egg.
3. Add dry ingredients to the liquid ingredients and whisk batter until any lumps are removed. Don't overbeat.
4. Let the mixture sit for at least 5 minutes to activate the baking powder.
5. Heat the waffle iron and pour the batter in the center of the waffle iron.
6. Close the top and cook waffles for about 1–1 1/2 minutes or until golden brown.
7. Repeat with last waffle.

 

 

Chocolate Mudslide Easy Diet Recipe

Chocolate Mudslide - Easy Diet Recipe

Nutritional Information Per Serving:

Net Carbs:  7.5 grams
Fiber:   2 grams
Protein:  2.5 grams
Fat:   23 grams
Calories: 234

 

Servings: 4

Prep Time: 5 Minutes

Cook Time: 5 Minutes

Cool Time: 3 Hours

 

Ingredients:

 

1 cup heavy cream
½ cup water
½ cup sugar free chocolate syrup
3 tablespoons cocoa powder
1 teaspoon vanilla extract

 

Directions:

1. In a medium saucepan, combine cream, water, syrup and cocoa powder. Bring to a simmer and stir until cocoa powder dissolves.
2. Remove from heat and stir in chocolate and vanilla extracts. Pour mixture into an 8-inch square pan.
3. Freeze until almost solid, about 3 hours.
4. To serve, break up frozen mixture, place in blender or food processor and blend until softened and slushy. Transfer to glasses and serve.

 

 

BROCCOLI PARMIGIANO Easy Diet Recipe

BROCCOLI PARMIGIANO Easy Diet Recipe

Nutritional Information Per Serving:

 

Net Carbs: 4.5 grams

 Fiber:   4.5 grams
Protein:  7 grams
Fat:   7 grams
Calories:  114

 

 Ingredients:

 

2 tablespoons virgin olive oil
2 large cloves garlic, pushed through a press or finely minced
¼ teaspoon crushed red pepper flakes
2 pounds broccoli rabe or broccoli florets
¼ cup water
2 tablespoons freshly squeezed lemon juice
2 teaspoons fresh grated lemon zest
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
½ cup grated Parmesan cheese

 

Directions:

 

Broccoli rabe has 6- to 9-inch stalks and scattered clusters of tiny broccoli-like buds. It has a more bitter taste than its more familiar cousin. It takes beautifully to sautéing or braising. Feel free to substitute broccoli in this recipe if you prefer. Cut a 2-pound head of broccoli into small florets, then peel the stems and cut in ½-inch pieces.

1. In a large, deep skillet, heat oil over medium-high heat. Add garlic and pepper flakes; sauté 30 seconds.
2. Add broccoli rabe, water, lemon juice and lemon zest; mix well. Cover skillet and cook over medium heat 8 minutes or until broccoli rabe is crisp-tender.
3. Season to taste with salt and freshly ground black pepper.
4. Transfer to a serving dish and sprinkle with Parmesan.

 

Baked Meatballs Easy Diet Recipes

Baked Meatballs Easy Diet Recipe

Nutritional Information Per Serving:

Net Carbs: 2 grams
Fiber:  0 grams
Protein:  38.5 grams
Fat:  27 grams
Calories:  409 

 

Servings: 4

Prep Time: 8 Minutes

Cook Time: 35 Minutes

Ingredients:

1 tablespoon olive oil
½ green onion, finely chopped
3 garlic cloves, minced
½ pound ground veal
½ pound ground beef
½ pound ground pork
½ cup grated Parmesan cheese
2 eggs
½ teaspoon salt
¼ teaspoon pepper

Directions:

If possible, have the butcher grind together the three different meats. Be sure to wash your hands thoroughly after handling raw pork.

1. Heat oven to 375°F.
2. In a skillet, over high heat, cook onion 5 minutes, stirring frequently, until softened. Add garlic and cook 1 minute more.
3. Transfer to a bowl and mix in ground meats, cheese, eggs, salt, and pepper. Roll into golf ball-size meatballs. Place on a jelly roll pan.
4. Bake 20–25 minutes, until browned and cooked through.

Beef Stroganoff Atkins Recipe

Beef Stroganoff

Nutritional Information Per Serving:

Net Carbs: 3.5 grams
Fiber:  0.5 grams
Protein:  32 grams
Fat:  24.5 grams
Calories: 379

 

 

Ingredients:

1 ¼ pounds skirt steak or beef tenderloin, cut into 2 x 1 strips
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons canola oil
1 tablespoon butter
½ cup finely chopped Spanish onion
3 ounce small white mushrooms
¼ cup dry red wine
1 cup beef broth (not low sodium)  or 3 tablespoons demi-glace mixed with 3/4 cup water
¼ cup sour cream
1 teaspoon Dijon mustard

Directions:

1. Heat oven to warm setting. Sprinkle meat with salt and pepper.
2. In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.
3. Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.
4. Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce. Stir in sour cream and mustard. Add meat and accumulated juices.
5. Reduce heat to low and cook 2-3 minutes, until meat is heated through. Season to taste with salt and pepper.

 

 

ANCHO MACHO CHILI

Nutritional Information Per Serving:

Net Carbs:
Fiber: 
Protein: 
Fat: 
Calories:

3.5 grams
1.5 grams
44 grams
12.5 grams
325

Ingredients:

5 pounds boneless beef chuck stew meat, cut in 1½ -inch cubes
2 teaspoons kosher salt
½ teaspoon freshly ground black pepper
3 tablespoons virgin olive oil or canola oil, divided
1 medium yellow onion, chopped
3 tablespoons ancho chile pepper powder or Mexican-style chili powder
1 (14½-oz.) can diced tomatoes with green chiles
¾ cup dry red wine or chicken broth
4 large roasted garlic cloves, minced

Directions:

Cooking evaporates alcohol, which is why this recipe is suitable for Induction despite the red wine. But feel free to use chicken broth instead. Jarred roasted garlic cloves can be found in the produce section of most supermarkets. 

1. Heat oven to 325°F.
2. Toss beef with salt and pepper. Heat 1½ teaspoons oil in a Dutch oven over high heat. Add one-third of the beef and brown on all sides, about 5 minutes. 
3. Transfer to a bowl and repeat two more times with beef and oil. 
4. Add the last 1½ teaspoons oil to Dutch oven and cook onion until lightly browned. Stir in chile powder, tomatoes, wine and garlic; bring to a simmer. Return beef and accumulated juices to Dutch oven. 
5. Cover and bake 2½ hours, stirring once halfway through cooking time, until beef is very tender.
6. Top with shredded cheese, sour cream, or green onions (optional).

atkins diet plan

THE PROGRAM: PHASE 1

What You Can Eat in this Phase

 Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well. 

All fish including:

• Flounder
• Herring
• Salmon
• Sardines
• Sole
• Tuna
• Trout
• Cod
• Halibut

All fowl including:

• Cornish hen 
• Chicken
• Duck
• Goose
• Pheasant
• Quail
• Turkey
• Ostrich

All shellfish including:

• Clams 
• Crabmeat
• Mussels*
• Oysters*
• Shrimp
• Squid
• Lobster

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

• Bacon* 
• Beef
• Ham*
• Lamb
• Pork
• Veal
• Venison

Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including: 

• Deviled 
• Fried
• Hard-boiled
• Omelets
• Poached
• Scrambled
• Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

Fats and Oils 

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

1. Butter
2. Mayonnaise – make sure it has no added sugar
3. Olive oil
4. Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
   • Canola*
   • Walnut
   • Soybean*
   • Grape seed*
   • Sesame
   • Sunflower*
   • Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

• Splenda – one packet equals 1 gram of net carbs 

Beverages

• Clear broth/ bouillon (make sure it has no sugars added)
• Club soda
• Cream, heavy or light.
• Decaffeinated or regular coffee and tea*
• Diet soda (be sure to note the carb count)
• Flavored seltzer (must say no calories)
• Herb tea (without added barley or fruit sugar added)
• Unflavored soy/almond milk
• Water – at least eight 8-ounce glasses per day including...
  • Filtered water
  • Mineral water
  • Spring water
  • Tap water

* One to two cups of caffeinated tea or coffee is allowed as desired and tolerated by each individual. If you experience symptoms of hypoglycemia or cravings as a result, do not use caffeine. If you have a true caffeine addiction, it is best to break the habit during the induction phase.
* Limit lemon and lime juices to 3 T per day

What is a Low-Carbohydrate Diet?

The theory behind low-carbohydrate diets is that if dieters avoid foods containing carbohydrate—that is, starches or sugars—they will shed pounds. Such diets eliminate or dramatically restrict the intake of fruit, fruit juice, starchy vegetables, beans, bread, rice, cereals, pasta and other grain products, and all other foods containing carbohydrate, leaving a limited diet of foods that contain primarily fat and protein: meat, cheese, nonstarchy vegetables, and very little else. As the diet proceeds, the carbohydrate restriction relaxes somewhat, but fatty, high-protein foods continue to dominate the dieter’s plate.
Despite anecdotal accounts of seemingly dramatic weight loss, the effect of low-carbohydrate diets on body weight is similar to that of other weight-reduction diets. In research studies at the University of Pennsylvania and at the Philadelphia Veterans Affairs Medical Center, the average participant lost weight during the first six months on a low-carbohydrate diet, but regained some of this weight during the next six months so that the net weight loss after one year (15.8 pounds in the University of Pennsylvania study and 11.2 pounds in the VA study) was not significantly different from that seen with other diets used for comparison.  This degree of weight loss is not greater than that which occurs with programs using low-fat, vegetarian diets. In Dean Ornish’s program for reversing heart disease, for example, a combination of a low-fat, vegetarian diet and exercise led to an average weight loss of 22 pounds in the first year, along with dramatic reductions in cholesterol levels and reversal of existing heart disease.  Five years later, much of that benefit had been retained.  Studies of whether weight loss from low-carbohydrate diets is maintained for more than one year have not been performed.
In a one-year clinical trial reported in JAMA in 2005, researchers randomly assigned 160 overweight individuals to one of four popular diets. Participants assigned to the Atkins diet lost 2.1 kilograms, while Weight Watchers dieters lost 3.0 kilograms, Zone dieters lost 3.2 kilograms, and dieters following the Ornish program lost 3.3 kilograms.
A review of 107 research studies on various low-carbohydrate, high-protein weight-loss diets concluded that weight loss on these diets is not due to any special effect of restricting carbohydrate; rather, weight loss depended on the extent to which the dieters’ caloric intake fell and how long they continued with their regimens. Other reports have also found calorie reduction to be the most important factor in weight loss, with no special weight-loss advantage from the restriction of carbohydrates.
 
A review on the safety of low-carbohydrate diets notes that Atkins-type diets are at a greater risk for being nutritionally inadequate and raise the issue of potential long-term health effects.

Atkins Vanilla Flavor Soya Waffles

• Serves: 8
• Calories: 96
• Net Carbs: 2.0 g
• Protein: 9.0 g
• Fat: 5.0 g

Ingredients

Ingredients A:

• 1 cup soya powder
• 1 tbsp baking powder
• 2 tbsp sugar substitute
• 1/2 tsp salt

Ingredients B:

• 1/4 cup (60ml) heavy cream
• 3 eggs
• 1 tbsp sugar-free syrup (vanilla flavor)
• 1/4 cup (60 ml) cold water

Directions

• Preheat waffle iron (according to equipment’s instructions).
• Mix together all ingredients A in a bowl, and then add in ingredients B (except cold water) and mix until well blended. Batter will be a bit stiff at this moment.
• Then, add in cold water gradually and stir until it reaches the consistency of a thick pancake batter.
• Lightly grease hot waffle iron with oil spray and pour 3 tbsp of pancake batter in the middle. Cover and cook until crisp and dark golden brown. Repeat the same for the remaining batter.
• Serve warm.

Atkins Matzo Cauliflower-Pea Pancakes

• Serves: 8
• Calories: 123
• Net Carbs: 10.0 g
• Protein: 8.5 g
• Fat: 4.5 g

Ingredients

• 2 1/4 lbs (1kg) cauliflower
• 1 cup peas
• 6 eggs, lightly beaten
• 1/2 cup matzo meal
• 1 small onion (chopped)
• 1 1/2 tsp salt
• 1/2 tsp pepper

Directions

• Chop cauliflower in a processor. Add in the remaining ingredients and pulse to mix well.
• Preheat a non-stick pan. Pour in 1/4 cup of the pancake batter and spread out using spatula.
• Cook for 2 minutes for each side till golden brown.
• Repeat the same for the remaining pancake batter.

Atkins Low Carb Almond-Cinnamon Baby Muffins

• Serves: 24
• Calories: 72
• Net Carbs: 1.5 g
• Protein: 2.5 g
• Fat: 6.0 g

Ingredients

• 1/2 cup blanched (skinless) almonds slices

Ingredients A:

• 1/2 cup soya powder
• 1/2 tsp baking powder
• 1/4 tsp salt
• 3 tsp ground cinnamon

Ingredients B:

• 4oz (115 g) butter (soften)
• 3/4 cup sugar substitute
• 3 eggs

Directions

• Preheat oven to 350°F/175°C.
• Pulse almonds slices and 1 tbsp of soya powder (from ingredients A) in a food processor until finely ground.
• Add in the remaining ingredients A and pulse again to mix well.
• In another bowl, beat ingredients B (except eggs) on medium speed until fluffy. Then add in eggs gradually until well combined.
• By using spatula, slowly fold in the ground almond.
• Grease mini-muffin mould with oil spray. By using spoon, scoop in batter until 2/3 full.
• Bake muffins for about 20 minutes, until muffins set in middle.
• Remove muffins from mould after 5 minutes and let them cool on wire rack.

Atkins Low Carb Almond-Cinnamon Baby Muffins

• Serves: 24
• Calories: 72
• Net Carbs: 1.5 g
• Protein: 2.5 g
• Fat: 6.0 g

Ingredients

• 1/2 cup blanched (skinless) almonds slices

Ingredients A:

• 1/2 cup soya powder
• 1/2 tsp baking powder
• 1/4 tsp salt
• 3 tsp ground cinnamon

Ingredients B:

• 4oz (115 g) butter (soften)
• 3/4 cup sugar substitute
• 3 eggs

Directions

• Preheat oven to 350°F/175°C.
• Pulse almonds slices and 1 tbsp of soya powder (from ingredients A) in a food processor until finely ground.
• Add in the remaining ingredients A and pulse again to mix well.
• In another bowl, beat ingredients B (except eggs) on medium speed until fluffy. Then add in eggs gradually until well combined.
• By using spatula, slowly fold in the ground almond.
• Grease mini-muffin mould with oil spray. By using spoon, scoop in batter until 2/3 full.
• Bake muffins for about 20 minutes, until muffins set in middle.
• Remove muffins from mould after 5 minutes and let them cool on wire rack.

Atkins Jack Cheese Quick Bread

• Serves: 9
• Calories: 186
• Net Carbs: 2.5 g
• Protein: 9.5 g
• Fat: 14.5 g

Ingredients

Ingredients A:

• 1/2 cup soya powder
• 1/4 cup wheat gluten
• 1 tbsp baking powder

Ingredients B:

• 3 eggs
• 1 cup (240 ml) whole milk
• 1/3 cup (80 ml) vegetable oil
• 2 tbsp melted butter
• 4 oz (110 g) grated jack cheese (jalapeno)

Directions

• Preheat oven to 350°F/175°C.
• Spray an 8-inch square baking pan with vegetable oil spray.
• Combine ingredients A in a medium bowl.
• In another bowl, beat ingredients B until combined (except grated cheese). Then, add in grated cheese.
• Then, add mixed powder to the mixture. Stir until just well combined. The batter will be a bit stiff.
• Pour mixture into the baking pan and spread out evenly. Bake bread until golden.
• Transfer to wire rack and let it cool for 10 minutes before cutting.

Atkins Low Carb Pie Crust

• Serves: 8
• Calories: 143
• Net Carb: 5.1g
• Protein: 2.8 g
• Fat: 12.6g

Ingredients:

• 5 tbsp + 1 tsp (1/3 cup) wheat flour
• 5 tbsp + 1 tsp (1/3 cup) soy flour
• 4 tbsp (1/4 cup) vital wheat gluten
• 3 tbsp wheat germ
• 8 tbsp cold butter, cut into
• 1/2-inch cubes
• 1 tbsp cold water

Directions

• In a large bowl, mix all dry ingredients and then add in butter until it looks like a coarse meal.
• Add in water and continue mixing until dough sticks together.
• Wrap the dough ball in plastic and keep in the freezer for 15 minutes.
• Put the dough in between two sheets of baking paper and roll to make a 12-inch circle.
• Carefully lay the flatten dough into a 9-inch pie plate. Freeze for another 15 minutes.
• Before baking, prick the unbaked pie crust with a fork and cover with a foil. Bake at 400^oF for 16 minutes.
• Then, remove the foil and bake for extra 5 minutes or until it turns golden brown.

Atkins Chocolate-Soya Pancakes

• Serves: 4
• Calories: 244
• Net Carbs: 8.5 g
• Protein: 18.0 g
• Fat: 13.5 g

Ingredients

Ingredients A:

• 1 cup soya powder
• 1/2 tsp baking powder
• 3 tbsp cocoa powder (sugar-free)
• 6 tbsp sugar substitute
• 1/4 tsp salt

Ingredients B:

• 3/4 cup (180 ml) milk
• 2 eggs, beaten
• 3 tbsp melted butter (unsalted)

Directions

• Mix ingredients A until well blended. Then, add in ingredients B and continue to mix until smooth.
• Leave batter for 5 minutes before cooking.
• Heat a non-stick pan over medium heat and spray with some vegetable oil.
• Put 2 tbsp of batter into the pan and spread out. Cook for about 4 minutes and turn over. Cook for another minute.
• Repeat the same for the remaining batter.
• Serve.

Atkins Cinnamon Hazelnut Biscuits

• Serves: 40
• Calories: 86
• Net Carbs: 2.0 g
• Protein: 3.0 g
• Fat: 7.5 g

Ingredients

Ingredients A:

• 1/2 cup finely chopped hazelnuts
• 1 cup soya powder
• 1 tsp cinnamon
• 1/4 tsp salt

Ingredients B:

• 1/4 cup sour cream
• 4 eggs, lightly beaten

Ingredients C:

• 6 oz (170 g) butter (unsalted, soften)
• 3/4 cup sugar substitute

Ingredients D:

• 1 cup coarsely chopped hazelnuts
• 1/3 cup dried cherries

Directions

• Toast 1 1/2 cup of hazelnuts and remove the skin. Finely chopped 1/2 cup and coarsely chopped 1 cup. Set aside for use.
• Preheat oven to 350°F/175°C.
• Mix ingredients A in a medium bowl. In another medium bowl, mix ingredients B.
• In a large bowl, beat ingredients C on medium speed until creamy. Then, add in half of mixture B and beat until blended. Repeat for the remaining mixture.
• Using low speed, add in dry ingredients A and mix until combined.
• Lastly, fold in ingredients D. Then, keep refrigerated for 1 hour.
• Remove from fridge and cut dough into half. Form each into a log (about 12"x 2 1/2") and bake on an ungreased baking sheets for half an hour. Then, let them cool on wire rack for 10 minutes.
• After cooling, cut logs crosswise into 1/2" wide slices using serrated knife. Arrange slices on baking tray and bake at 325°F/165°C for 20 minutes, until crisp.
• Let biscuits completely cool before storing.

Atkins Cinnamon Buttermilk Soya Waffles

• Serves: 8
• Calories: 158
• Net Carbs: 3.5 g
• Protein: 9.5 g
• Fat: 11.0 g

Ingredients

Ingredients A:

• 1 cup soya powder
• 1 tbsp baking powder
• 1/2 tsp baking soda
• 2 tsp ground cinnamon
• 2 tbsp sugar substitute

Ingredients B:

• 3/4 cup (180 ml) buttermilk
• 6 tbsp unsalted melted butter
• 3 eggs
• 3 tbsp sugar-free syrup (vanilla flavor)
• 1/2 cup (120 ml) cold water

Directions

• Preheat waffle iron (according to equipment’s instructions).
• In a bowl, mix together all ingredients A. Then, add in ingredients B (except cold water) and mix until well blended. Batter will be a bit stiff.
• Then, gradually add in cold water while stirring until it is easily spreadable, about the consistency of a thick pancake batter.
• Spray hot waffle iron with vegetable oil spray. Scoop 3 tbsp of batter and put in the middle. Cover and cook until pancake is crispy and dark golden brown in color.
• Serve warm.

Atkins Vanilla Coconut Milk Smoothies

• Serves: 4
• Calories: 254
• Net Carbs: 3.4 g
• Protein: 12.0 g
• Fat: 22.5 g

Ingredients

• 14 oz (410 ml) coconut milk (sugar-free)
• 2 oz (55 g) vanilla soy protein powder
• 1/2 tsp vanilla extract (optional)
• some ice cubes

Directions

• Combine all ingredients in a blender.
• Pulse until all ingredients becomes smooth and creamy.
• Serve immediately.

Atkins Tofu-Coconut Milk with Raspberries Smoothies

• Serves: 1
• Calories: 319
• Net Carbs: 9.0 g
• Protein: 8.5 g
• Fat: 27.5 g

Ingredients

• 1/2 cup (120 ml) coconut milk (sugar-free)
• 4 oz (110 g) soft tofu
• 1/2 cup raspberries
• 2 tsp sugar substitute
• some ice cubes

Directions

• Blend all ingredients (except ice cubes) in a blender until smooth.
• Then, add in ice cubes gradually and continue blending until smooth.
• Serve immediately.

Atkins Tofu-Coconut Milk with Raspberries Smoothies

• Serves: 1
• Calories: 319
• Net Carbs: 9.0 g
• Protein: 8.5 g
• Fat: 27.5 g

Ingredients

• 1/2 cup (120 ml) coconut milk (sugar-free)
• 4 oz (110 g) soft tofu
• 1/2 cup raspberries
• 2 tsp sugar substitute
• some ice cubes

Directions

• Blend all ingredients (except ice cubes) in a blender until smooth.
• Then, add in ice cubes gradually and continue blending until smooth.
• Serve immediately.