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Lemon Blueberry Bread

This is one of those recipes that EVERYONE has been asking for… delicious, intense fresh lemon, packed with blueberries, we guarantee you, none of your friends will ever guess it’s healthy. This recipe is quick to prepare, but as with all baked goods, you must follow the recipe exactly.. we have (literally) made dozens of these to get it just right. Fresh flavors dominate, so make sure to use fresh lemons, and good quality vanilla extract (link: Karin at Sonoma Syrup Co. makes the BEST extracts anywhere.. always a food show award winner).

RECIPE LEVEL: EASY 

Makes 1 8″x8″ bread, or 9 individual muffins.

Each serving (1 muffin, or 1/9th of the 8×8 pan): 120 cal, 2g fat, 18g carbs, 10g protein

Ingredients:

2 cups oat flour + 1 tbls
2 scoops vanilla flavor whey protein powder
1 tbls baking powder
1/2 tsp salt
1 cup Ideal brand sweetener (link) or Xyletol (available from any health food store), or granulated Spenda for baking (not powdered Splenda packets)
3 fresh lemons
2 egg whites (or 6 tbls liquid egg whites)
1/3 cup (or one single serving container) all natural, no sugar added, apple sauce
3/4 cup unsweetened almond milk or regular low/non fat milk
1.5 tsp vanilla extract
1.5 tsp lemon extract
1 1/2 cups blueberries (frozen work great and cost a lot less than fresh)

 

Method:

Heat oven to 350°. Spray an 8×8″ baking pan, or 9 muffin tin with non stick spray (Pam).

In large mixing bowl, combine 2 cups oat flour, 2 scoops whey protein, baking powder, salt and 3/4 cup of the sweetener. Zest 3 lemons, removing only the yellow of the skins (link: how to zest and juice a lemon).

In a medium mixing bowl, combine egg whites, apple sauce, almond milk, vanilla and lemon extracts; mix to combine.

Mix the wet ingredients into the dry ingredients. Do not over mix them… a few small lumps are good.

In another small bowl, mix the blueberries with 1 tbls of the remaining oat flour. Mixing the berries with flour will keep the berries from all sinking to the bottom of the bread.

Gently mix 1/2 the blueberries into the batter. Pour batter into prepared pan or muffin liners. Evenly sprinkle the remaining blueberries on the top of the bread. Bake bread in middle rack of oven for 35-40 minutes, or until a toothpick comes out clean. Remove when done and set aside to cool slightly.

In a small saucepan prepare the lemon glaze: mix the juice from the 3 lemons (seeds removed of course!) and the remaining 1/4 cup sweetner over high heat for 3-4 minutes to thicken. Spoon or brush glaze over the top of the cake. (It may look like a lot of glaze, but it will all soak in, and a lot of the true lemon flavor comes from this glaze).

Serve the cake warm, at room temperature, plain, or with mixed berries. It makes a great low glycemic carb source that tastes almost too good to be true.

Spicy Thai Grilled Beef Salad

Don’t think super flavorful, authentic Thai food can be healthy, low cal and low carb? Think again! This grilled beef salad is as good, and likely even better, than anything you could get at your favorite Thai Restaurant. This works equally well with chicken so feel free to substitute proteins.

RECIPE LEVEL: ADVANCED (It’s easy, just several steps and organization required)

Makes 4 ‘standard’ servings.. weight your protein per your own individual nutrition requirements, see instructions at end of recipe.

Ingredients:

1 Tsp. Sweet Paprika
1 Tsp. Cayene Pepper
1 Tbl. uncooked White Rice – Optional – this provides a very authentic crunch the salad
Juice of 2 limes (about 3 Tbl.)
2 Tbl. Fish Sauce (available at any asian market… look for a Thai one)
2 Tb. Water
1/2 tsp Truvia brand Sugar substitute (you can use Stevia or Spenda but it doesn’t dissolve or taste as good as Truvia)
1 Flank Steak, trimmed
Salt and Pepper
3 Shallots, sliced very very thin
1 1/2 Cups Fresh Mint Leaves, chopped roughly
1 1/2 Cups Fresh Cilantro Leaves, chopped roughly
1/2 to 3/4 bag of Spring Mix Salad Greens (or your favorite lettuces)
1 Thai Chile, stemmed, and sliced very thin into rounds (if you cant find Thai chiles, 1/2 of a fresh Serrano chile works just as well) Optional – leave out if you prefer mild heat
1 cucumber, seeds removed, sliced into 1/4″ slices

Method:

Heat Paprika and Cayenne in a 8″ skillet over medium heat, shaking the pan, toast the spices until fragrant… about 1 minute. Remove from heat and place in small bowl. Return the skillet to heat, and add in the dry rice grains and toast until the rice grains are very toasty brown, about 5 minutes. Transfer the rice to a mini food processor or coffee grinder, and pulverize until its a fine powder. Set aside.

In a medium bowl, whisk together the lime juice, water, Truvia and 1/4 tsp of the toasted paprika/cayenne mixture and set aside. (If you ever need an all purpose Thai dipping sauce, this is it!)

Heat your grill to high. Salt and pepper both sides of the flank steak. Grill on high until medium rare (125 degrees internal temperature with meat thermometer), or to your desired doneness. Cover and let rest until room temperature (30-45 minutes). Remember to remove your meat from the grill while it is still a bit undercooked – it will continue cooking while it rests and raise another 10 degrees or so.

Slice meat against the grain, on a bias or angle, into 1/4″ thick slices. Transfer to lime/fish sauce mixture.

In a large bowl, mix together shallots, mint, cucumbers, bagged lettuce, cilantro, chile and half of the rice powder.

Weight your portion of meat, then transfer to serving bowl. Add in 1/4 of the mixed greens, spoon a bit of the remaining lime/fish sauce, and toss. Sprinkle remaining rice powder over salad as desired. Serve immediately.