Healthy Low Carb and Gluten Free Soft Pretzels

Healthy Low Carb and Gluten Free Soft Pretzels
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Healthy Low Carb and Gluten Free Soft Pretzels
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Servings
8
Servings
8
Ingredients
  • Pretzel Dough
  • 2 tbs psyllium husk powder
  • 1 packet active dry yeast
  • 1 cup unsweetened vanilla almond milk
  • 3/4 cup unsweetened applesauce
  • 4 tsp butter flavor
  • 2 cups organic soy flour
  • 1 tsp double-acting backing powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup coconut flour 1/2 cup + 2 tbs
  • Egg Wash Topping
  • 1 large egg yolk
  • 1 tbs unsweetened vanilla almond milk
  • flaked sea salt
Servings:
Units:
Ingredients
  • Pretzel Dough
  • 2 tbs psyllium husk powder
  • 1 packet active dry yeast
  • 1 cup unsweetened vanilla almond milk
  • 3/4 cup unsweetened applesauce
  • 4 tsp butter flavor
  • 2 cups organic soy flour
  • 1 tsp double-acting backing powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup coconut flour 1/2 cup + 2 tbs
  • Egg Wash Topping
  • 1 large egg yolk
  • 1 tbs unsweetened vanilla almond milk
  • flaked sea salt
Servings:
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Instructions
  1. In a small bowl, whisk together the psyllium and yeast.
  2. In a large bowl, whisk together the almond milk, applesauce, egg whites and butter flavor. While whisking, sprinkle in the psyllium/yeast mixture. Whisk until smooth.
  3. In a medium-sized bowl, whisk together the soy flour, baking powder, baking soda and salt. Dump the dry over the wet and fold together with a rubber spatula.
  4. Shape the sticky dough into a ball and cover with plastic wrap. Place the bowl in a warm area for 1 hour (I used a warming drawer set to 90 degrees Fahrenheit).
  5. In a small bowl, add the coconut flour. Take about 2 tbs and dust it over the slightly risen dough. Gently fold the mixture until it absorbs the coconut flour, then dust another 2 tbs over the dough and fold again. Do this with the rest of the coconut flour, then knead the dough into a ball.
  6. Preheat the oven to 350 degrees Fahrenheit and line two cookie sheets with Silpats or parchment paper.
  7. Divide the dough into 8 equal-sized portions. Roll the dough into long logs and carefully shape into pretzels (the dough is somewhat delicate, so kneading isn't necessary). Carefully transfer the pretzels onto the prepared pans.
  8. In a small bowl, whisk together the egg yolk and almond milk.
  9. Brush the crescents with the egg wash and sprinkle with the salt. Bake for about 24 minutes, or until golden brown. Carefully transfer the Silpat/paper off the hot pan and onto the counter. Let cool slightly and serve warm!
Recipe Notes

There is no Nutrition Label for this recipe yet.

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Grilled Chicken and Vegetable Quesadillas

Grilled Chicken and Vegetable Quesadillas
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Grilled Chicken and Vegetable Quesadillas
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Servings
4
Servings
4
Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
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Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
Units:
Instructions
  1. Preheat grill to medium-high heat
  2. Combine paprika, garlic powder, oregano, cumin, salt, and black pepper in a small bowl. Rub paprika mixture evenly over chicken; let stand 10 minutes.
  3. Arrange chicken, onion, and bell pepper on grill rack coated with cooking spray. Cook vegetables 4 minutes on each side or until tender. Cook chicken 6 minutes on each side or until done. Remove chicken and vegetables from grill; coarsely chop vegetables. Let chicken stand 5 minutes; thinly slice chicken.
  4. Sprinkle about 3 tablespoons cheese over half of each tortilla; divide vegetables and chicken evenly over cheese. Fold each tortilla in half over filling; lightly coat tortillas with cooking spray.
  5. Heat a large nonstick skillet over medium heat. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until cheese melts and tortillas are lightly browned. Repeat procedure with remaining 2 quesadillas. Cut each quesadilla into 2 wedges; serve with sour cream.
Recipe Notes

Nutrition Facts
Grilled Chicken and Vegetable Quesadillas
Amount Per Serving
Calories 310 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Total Carbohydrates 20g 7%
Dietary Fiber 2g 8%
Protein 27g 54%
* Percent Daily Values are based on a 2000 calorie diet.

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Fig Bars

Fig Bars
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Fig Bars
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Servings
24
Servings
24
Ingredients
  • 1 1/2 cups chopped dried figs
  • 1 tbs AP flour
  • 1/2 cup water
  • 3/4 cups flaked coconut unsweetened
  • 1/2 cups margarine
  • 1/3 cup calorie-free sweetener
  • 1 3/4 cups quick cooking oats toasted
  • 1/2 tsp Vanilla extract
  • Cooking spray
Servings:
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Ingredients
  • 1 1/2 cups chopped dried figs
  • 1 tbs AP flour
  • 1/2 cup water
  • 3/4 cups flaked coconut unsweetened
  • 1/2 cups margarine
  • 1/3 cup calorie-free sweetener
  • 1 3/4 cups quick cooking oats toasted
  • 1/2 tsp Vanilla extract
  • Cooking spray
Servings:
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Instructions
  1. Combine figs and flour in a medium bowl; toss lightly to coat.
  2. Bring water to a boil in a medium saucepan. Add fig mixture, coconut, margarine, and sweetener to pan, stirring well. Cook, uncovered, over medium heat 5 to 7 minutes or until mixture is thickened, stirring often. Add oats and vanilla, stirring until oats are moistened.
  3. Press mixture into bottom of a 9-inch square baking pan coated with cooking spray. Cover and chill thoroughly. Cut into bars.
Microwave Instructions
  1. Place 1/2 cup water in a 1-cup liquid measure. Microwave at HIGH 2 to 3 minutes or until water boils; pour water over fig mixture. Add coconut, margarine, and sweetener to fig mixture, stirring well. Microwave, uncovered, at HIGH 2 to 3 minutes or until mixture is thickened, stirring after every minute. Add oats and vanilla, stirring until oats are moistened. Proceed with recipe as directed.
Recipe Notes

Nutrition Facts
Fig Bars
Amount Per Serving
Calories 91 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Total Carbohydrates 13g 4%
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

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Egg and Cottage Cheese Bake

Egg and Cottage Cheese Bake
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Egg and Cottage Cheese Bake
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Servings Cook Time
8 25minutes
Servings
8
Cook Time
25minutes
Ingredients
  • 4 whole eggs
  • 3 egg whites
  • 1 cup low fat cottage cheese
  • 4 slices of bacon
  • Garlic Powder to taste
  • salt to taste
  • pepper to taste
  • parsley to taste
Servings:
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Ingredients
  • 4 whole eggs
  • 3 egg whites
  • 1 cup low fat cottage cheese
  • 4 slices of bacon
  • Garlic Powder to taste
  • salt to taste
  • pepper to taste
  • parsley to taste
Servings:
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Instructions
  1. Mix together. Pour into greased muffin tins. Bake 400 Degress for 20-25 minutes.
Recipe Notes

Nutrition Facts
Egg and Cottage Cheese Bake
Amount Per Serving
Calories 73.4 Calories from Fat 32
% Daily Value*
Total Fat 3.6g 6%
Sodium 181mg 8%
Total Carbohydrates 1g 0%
Protein 8g 16%
* Percent Daily Values are based on a 2000 calorie diet.

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Protein Pumpkin Spice Muffins

Protein Pumpkin Spice Muffins
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Protein Pumpkin Spice Muffins
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Servings Prep Time Cook Time
12muffins 10 15-17minutes
Servings Prep Time
12muffins 10
Cook Time
15-17minutes
Ingredients
  • 1 cups 100% pure pumpkin
  • 3/4 cup egg whites
  • 1/2 cup fat-free plain Greek yogurt
  • 3/4 cup Oats
  • 2 scoops Quest Vanilla protein powder
  • 1/2 cup sugar substitute
  • 1 tsp pumpkin spice
  • 1 tsp Baking powder
  • 1 tsp baking soda
  • 1/4 cup fat free plain Greek yogurt (for topping)
Servings: muffins
Units:
Ingredients
  • 1 cups 100% pure pumpkin
  • 3/4 cup egg whites
  • 1/2 cup fat-free plain Greek yogurt
  • 3/4 cup Oats
  • 2 scoops Quest Vanilla protein powder
  • 1/2 cup sugar substitute
  • 1 tsp pumpkin spice
  • 1 tsp Baking powder
  • 1 tsp baking soda
  • 1/4 cup fat free plain Greek yogurt (for topping)
Servings: muffins
Units:
Instructions
  1. Preheat oven to 350°. Spray muffin tray with cooking spray.
  2. Blend all ingredients together until smooth and divide evenly among the 12 muffins cups
  3. Bake until you can insert a fork and remove it without anything sticking, about 15-17 minutes.
  4. Top muffins with Greek yogurt.
Recipe Notes

Optional: add 1/8 tsp vanilla and 1 tbs sugar substitute to the 1/4 cup greek yogurt for the topping.  Garnish muffin with 1 pecan or walnut piece.

 

Nutrition Facts
Protein Pumpkin Spice Muffins
Amount Per Serving
Calories 56 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 163mg 7%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 1g
Protein 7g 14%
* Percent Daily Values are based on a 2000 calorie diet.

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