Friday, May 4, 2012

Low-Carb Pancakes and Low-Sugar Condensed Milk

Low Carb Chocolate Pancakes

by Ruth Reynoso-Sance

Prep Time: 5 minutes

Cook Time: 10 minutes

Keywords: stove-top breakfast low-carb gluten-free vegan vegetarian protein powder organic soy flour flax seeds agave nectar

Ingredients (3 pancakes)

  • 2 tablespoons ground flax seeds
  • 2 tablespoons organic soy flour
  • 1 scoop of chocolate protein powder ( I used Whey,26 g protein per scoop)
  • 1 teaspoon unsweetened cocoa
  • 1 teaspoon of featherweight baking powder (sodium free)
  • 1/4 teaspoon salt (optional)
  • 1/3 cup water
  • 4 drops liquid stevia extract ( or half a package of Truvia or similar)
  • 1 teaspoon Agave Nectar
  • 1 1/2 teaspoons of Ener-G Egg Replacer with 2 tablespoons water

Instructions

In a small bowl combine the ground flax seeds, soy flour, protein powder, unsweetened cocoa powder, baking powder and salt (and stevia powder if using).

In a cup combine the water, agave nectar and liquid stevia extract.

In a separate bowl, combine the Ener-G Egg Replacer with the water and beat until very foamy.

Pour the liquid into the dry ingredients, mix until combined.

Gently fold the egg replacer into the previous mixture.

Heat a non-stick skillet or griddle in medium low heat. ( I didn't oil it but please do if you have to, you don't want them to stick!)

Pour a 1/4 cup of batter onto the griddle and cook until bubbles start appearing on the surface and the edges start looking cooked. Flip and cook the other side (the second side needs less time to cook)

Serve with your favorite topping!

Nutritional Information per serving

Calories: 292

Total Fat: 8.9 g (Saturated: 1.5 g, Polyunsaturated 4.8 g, Monounsaturated 1.5 g, Trans: 0 g)

Cholesterol: 50 mg

Sodium: 319.5 mg

Potassium: 1167 mg

Total Carbs: 20.5 g

Dietary Fiber: 5.7 g

Sugars: 6 g

Protein: 32.8 g

Calcium: 56%

Iron: 13.3%

Percent Daily Values are based on a 2000 calorie diet.

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Low-Sugar Condensed Milk

by Ruth Reynoso-Sance

Prep Time: 5 minutes

Cook Time: 0 minutes

Keywords: blender beverage breakfast dessert low-carb vegetarian Instant Dry Milk Agave Nectar Liquid Stevia Extract birthday

Ingredients (20 tablespoons)

  • 1/2 cup cold fat free milk
  • 1 3/4 cup non-fat instant dry milk
  • 4 teaspoons Agave nectar
  • 1/4-1/2 teaspoon liquid vanilla stevia extract
  • A pinch of salt

Instructions

In a small bowl combine all the ingredients and stir until the dry milk dissolves.

Blend the mixture in a blender to smooth it out.

Enjoy!

Nutritional Information per serving (2 tablespoons)

Calories: 55

Total Fat: 0.1 g (Saturated 0.1 g)

Cholesterol: 2.4 mg

Sodium: 100 mg

Potassium: 202.9 mg

Total Carbs: 8.9 g

Dietary Fiber: 0 g

Sugars: 8.9 g

Protein: 4.6 g

Vitamin A: 5.6%

Vitamin C: 1.1%

Calcium: 14.6%

Iron: 0.2%

Percent Daily Values are based on a 2000 calorie diet.

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