Thread: Atkins
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Old 05-28-2012, 04:02 PM   #315 (permalink)
LiterateGriffin
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Join Date: Jan 2012
Location: California
Posts: 26
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Hi! It's been a while since I checked in -- been a busy few months.

Our family has added a few things to our staple-shelves: Flax seed meal and coconut oil. We love them both. And they've given rise to the following:

LOW CARB BREAKFAST BARS:


Ingredients:
  • Flax Seed Meal (ground flax), 1 cup
  • Almonds, 1 cup, ground
  • Cinnamon, ground, 1 TBS
  • Ginger, ground, .5 tsp
  • Nutmeg, ground, .5 tsp
  • Cloves, ground, .25 tsp
  • Macadamia Nuts, .25 cup, whole or halves
  • Coconut Oil, .25 cup (= 4 TBS)
  • Egg, fresh, 2 large
  • Vanilla Extract, 1 tbsp

Mix dry ingredients. Beat eggs, mix in other wet ingredients, and add to dry ingredients.

Form into bars (1"x4" to get 12 from the recipe) and bake at 325 for 10-15 minutes, until there is a "tap" when you flick one with a fingernail.

Nutrition Facts

User Entered Recipe
12 Servings
Amount Per Serving
Calories 162.1
Total Fat 14.6 g
Saturated Fat 5.2 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 5.5 g
Cholesterol 30.8 mg
Sodium 12.3 mg
Potassium 123.8 mg
Total Carbohydrate 5.3 g
Dietary Fiber 4.2 g
Sugars 0.7 g
Protein 5.0 g
Vitamin A 1.1 %
Vitamin B-12 1.3 %
Vitamin B-6 1.7 %
Vitamin C 0.4 %
Vitamin D 1.7 %
Vitamin E 10.5 %
Calcium 4.6 %
Copper 5.6 %
Folate 1.7 %
Iron 7.1 %
Magnesium 6.6 %
Manganese 22.4 %
Niacin 2.0 %
Pantothenic Acid 0.5 %
Phosphorus 6.0 %
Riboflavin 5.8 %
Selenium 0.7 %
Thiamin 3.6 %
Zinc 2.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Options:
  • Add sweetner of your choice.
  • Add 1 Cup blueberries, which drives calories per serving to 168.9 and carbs to 2.5/serving.
  • Change up the spices. (A friend used anise, instead of the "spice-cookie" spices. Hubby wants to try using mint.)

For the children, we make them sweet. Then we form them up in little "tea-cookie-sized" balls (around 1 teaspoon) and push a raisin in the top, and call them "cookies". When they're hungry, they eat cookies. Then they're NOT hungry, and are also not sugar-high.


This is NOT an induction-friendly food, as it has seeds and nuts.
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Starting Weight: 236.5 on 06 Jan 2012
Weight on 25 May 2012: 207.5
Goal: 150 lbs
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