Category Archives: Atkins

Atkins pancakes

OK, clearly I am going through some kind of pancakes obsession. I do that… lock into certain foods, want to eat them for ages, and then completely go off them and don’t want them near me for weeks. Fickle. Anyway, now I am on Atkins Induction I perfected my Atkins pancake recipe… it is so good. It is very different from the protein pancakes – those are sweet and really like a dessert. These are savoury, much like a slightly less fluffy wholemeal buttermilk pancake.


1 whole egg (optional: add an extra egg white if you want more protein)

2 tbsp flax meal (I use golden, whether you do this or not is just a personal taste preference)

.3 cup unsweetened almond breeze (optional: use cream instead, this is too heavy for me)

1 tsp baking powder

1 packet splenda (optional: add a tsp vanilla, this will take away the more savory taste)

Blend, and fry. Serve with your usual breakfast fixings, here bacon and a splash of sugar free syrup. For extra brownie points, fry them in leftover bacon grease (thanks Clio for the tip). NB: I cut these out of one large pancake using a glass rim. I found the mixture a little too runny to make individual ones.

I know y’all hate Atkins, but I don’t think these are too unhealthy; the fat is mostly omega 3 and there is lots of fiber (so watch out if you eat them too often – don’t forget to drink water 😉 ).

Nutrition (pancakes only): calories: 159; Fat: 11.32g; protein: 10.6g; carbs: 5.55g; fiber: 4.3g (net carbs: 1.2).

Fat: 64%; Protein: 22%; Carbs: 14%

CHOCOLATE protein pancakes

Due to the emails / comment and likes on my protein pancakes, I thought I would give an update. I have progressed to chocolate protein pancakes – the original recipe but add

1 tbsp cocoa
1 tsp baking powder
1 packet splenda

This really does need the chocolate chips, as it makes the inside more gooey and a little brownie like. Without them, the dryness of the cocoa would make the pancakes slightly cardboard like.

Mmmmm… these are awesome. Enjoy.

Ice creams of healthful-ness

Here are two ice cream substitutes I like to make when I want something sweet at the end of a meal (which is currently pretty much everyday).

Cottage-cheese based ice cream.


1/2 cup fat free cottage cheese (publix is one of the best brands as it is the least tangy; or 1-2% is a little nicer)

2 packets splenda


Blend everything in a food processor until it is very smooth and thick like greek yoghurt:

Put into a ziplock and freeze for around 40 minutes, occasionally smooshing the bag to give it a softer texture

I meant to have a pic for y’all of the finished product… but I ate it to quickly 🙂

Calories: 70; Carbs: 5; Fat: 0; Protein: 15

Mix it up with cocoa powder, or vanilla essence. Makes a great ‘last meal’ for body builders…

Almond Breeze icsicle

1 cup unsweetened Almond Breeze Vanilla

1 packets splenda (or more to taste)

Vanilla essence

Put all ingredients in a ziplock bag and shake. Put that bag inside another bag filled with a mixture of ice and rock salt. Shake the two – in about 10 minutes the almond breeze will have become like a cross between ice cream and a slushy…. very addictive…

Spaghetti squash with pesto chicken

Today has been an awesome day; I woke up with a load of stress and hassle on my mind, and actually managed to relieve it with a jog. Yes! My first post torn ligament jog. 35 mins of steady pace, with only a twinge or two and minimal swelling after 🙂 It felt so good I followed it up with a 25 min bike ride. Which called for some post-burn refueling. Bring on Spaghetti squash with pesto chicken…

Ingredients (serves 1)

  • 1/2 a spaghetti squash (cook whole as below and save the other half)
  • 6 oz chicken breast
  • a handful fresh basil
  • 1 tsp olive oil
  • clove of garlic, crushed (or chopped finely if, like me, you don’t have a crusher)
  • teaspoon of pine nuts (crushed).

  • Take the squash and pierce several times with a knife. Make sure to go all the way through
  • Microwave the squash on high for 10 mins
  • Let the squash sit for at least 6 mins
  • While the squash is sitting, mix together half the basil, half the garlic and the pine nuts with the olive oil
  • Chop the chicken into chunks, and steam in a pan with the remaining basil and garlic

Oooops, forgot the garlic

  • While it is steaming, cut the squash in half. Remove the seeds and icky flesh. Toss.

  • Use a fork to pull out the spaghetti strands from the base of the squash

  • Toss the chicken in the basil-oil mix and put on the spaghetti squash strands.
  • Enjoy with a smile 🙂

Nutrition info: Calories: 313; fat: 11.1 grams (2 grams saturated), 13.5 carbs (2.9 fibre =  11 grams net), 31.3 protein

Fat: 43%, Protein: 42%, carbs:  15%

Suitable for Atkins phase 2, low calorie, low carbohydrate, low fat, Paleo / Primal.

Adaptable for: South Beach: add a cup of mushrooms sauteed in garlic, and an extra teaspoon of olive oil to the basil-oil mix.