Category Archives: Low carb

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%

Daybreak bars – chocolate chip crisp bar

I don’t really ‘agree’ with low carb bars. I think it is a mistake to go low carb and fill up on fake food — I think it stalls weight loss, I think it is bad for you either because I am suspicious of all the chemicals, or because it is taking the place or more ‘real’ natural foods, and most importantly, I don’t think it helps you learn healthy eating habits, which a good diet should do. However, in a craving / travelling / forgotten lunch box pinch, they can be useful. So you won’t see many ‘diet food’ reviews on here, but you will see some.

I thought this was great. Very little chemically aftertaste, and a great texture – the texture was spot on for a rice krispie bar i.e. it was slightly gooey (not crunchy). It also tasted chocolatey. I mean, it’s not Godiva… but it did taste of that cheap waxy chocolate you get a Halloween, which is OK. I have had some dire diet bars in my time – this is a pretty good one and I’d buy a box if them to have on hand. In fact, as I am at a conference next week, that is exactly what I am about to do…


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.

Protein pancakes

Amazing new breakfast. Although not awesomely executed in the presentation by me, the taste was out of this world. So, I love oatmeal for breakfast on workout days, and usually at the weekend welcome an omelet or scrambled eggs as a change. Today… no. After an in depth conversation with the boyfriend, and a bad night’s sleep, I needed serious comfort food. But my problem is that if I go for the classic fattening comfort foods, I feel worse about myself. So, the challenge was to make a sweet, decadent breakfast that would not wreck my diet plans. Enter chocolate chip and strawberry protein pancakes.


1 cup unsweetened almond breeze

1 egg

2 egg whites

1 scoop vanilla protein powder (I recommend casein as it is thicker than whey; I used optimum nutrition)

optional: strawberries and 12 jumbo semi sweet chocolate chips.

Blend the egg, egg white, almond breeze and protein powder, you will get a fairly runny consistency:

I would encourage those less hysterically calorie conscious to add a little more protein powder, or some almond meal or even oats to make a thicker consistency – but this worked well.

Throw 1/2 in a pan sprinkle half the chocolate chips on top.

Let cook through and serve topped with strawberries:

OK, I *should* have made the pan non stick first, as I couldn’t get it out. So, I will repost pictures of it looking pretty. But the taste was not harmed, it was like a buttermilk pancake, but a little less fluffy. Amazing.

Nutrition: (for the whole darn recipe, including choc chips, as I didn’t eat half as planned!): calories: 360, fat: 13.59g, protein: 42.81g, carbs: 19.94g sugar: 12.48.

1/2 the recipe is obviously super low cal; and it is healthier without the choc chips (300 calories and 10g of fat) but they are sooo worth it as they go all melty 🙂 Enjoy.

*update* Here they are actually looking appetizing

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.