Recipes using WPI
Hi Lisa_tryin
As requested here are some recipes using WPI. I use a digital scale for my baking recipes so they are fairly exact. Sorry but I don’t know the measurements in relation to cup size….hope you’ve got some scales…I can’t live without mine! My basic muffin mix This is a recipe I devised when trying to replicate the Empower choc rush muffins. They are fantastic served hot with butter. The flavour variations are endless. You don’t need to have DaVinci syrup to make these but it’s a good way to add flavour without carbs. Makes 6 muffins 50g linseed meal 40g almond meal 15g whey protein isolate 10g coconut 2 tsp psyllium husk 1 tsp baking powder dash salt 12 Splenda tabs, crushed and dissolved in the ½ cup water ½ tsp vanilla extract 1 egg, lightly beaten 50g butter, melted ½ cup water To this mix you can add the following ingredients for variety although the muffins still work fine without. Choc Rush Muffins (sort of) Add 3 tsp cocoa, ½ tsp cinnamon and 4 tsp chocolate DaVinci 3.25 To make a more chocolate tasting muffin add 25g unsweetened chocolate and 5 crushed Splenda tabs. Cinnamon Walnut Muffins Add ½ cup chopped walnuts, ½ tsp cinnamon and 3 tsp vanilla DaVinci 3 Banana Pecan Muffins Add ½ cup chopped pecans and 3 tsp banana DaVinci 3 Method Mix dry ingredients together, then add wet ingredients and mix well but don’t overbeat. Pour into a 6 cup greased muffin tray. Bake in 180°C oven for about 13 minutes. When cooled store in fridge. 1.5g carbs per muffin without extra ingredients 1.95g per muffin with added flavourings These work out to about 45c per muffin. My linseed loaf This is a muffin type mix that I came up with to fill the bread void. Although a bit bland, it tastes close enough to bread for me. I’m not that keen on low carb breads and don’t want to waste 3-4 carbs on a wafer thin slice of bread when I can have a thick piece of this for just over 1 carb per slice. It’s very filling and I have it every day for lunch toasted on one side with grilled cheese on the other. It also uses less of the expensive ingredients (almond meal) and more of the cheap ones like linseed meal and you don’t have to mess around with melting butter! 85g linseed meal 40g almond meal 25g WPI 3 tsp psyllium husk 2 tsp baking powder 50g grated parmesan cheese 1 egg, lightly beaten ¼ cup olive oil ½ cup water dash of salt Combine dry ingredients and mix well. Add wet ingredients and mix well. Pour into a greased loaf tin and bake for 25 minutes ~ 180C. Store slices in fridge. I slice the loaf into 3 (brick shaped) pieces then cut across each piece to get 3 slices giving 9 slices in total (does this make sense?). I also make up several batches of the dry ingredients in advance and keep them in little freezer bags…then all I have to do is add the wet ingredients. 10.4g carbs per recipe 1.2 g per slice Protein Shake I found the recipe on this forum but don’t know who to give credit to. It’s very versatile and you can change the proportions depending on how thick you like it. 1/3 cup whipping cream 1/3 cup WPI DaVinci syrup to taste 2/3 cup iced water 3 tsp psyllium husk Blend all ingredients till thick and creamy. I sometimes use frozen mixed berries to make a berry shake and if you don’t have DaVinci syrups you can use crushed Splenda tabs, vanilla extract or flavourings (I’m not sure of the carb count on those tho’). FibreX porridge substitute 1¼ cups WPI 1¼ cups almond meal ¾ cup plus 1 tbsp linseed meal ¼ cup plus 2 tsp ground sunflower seeds ¼ cup psyllium husk Combine ingredients and store in a sealed container in the fridge. Prepare as you would for FibreX porridge. Makes about 400g The carb count will be the same or less than FibreX because I use whey protein isolate and they use concentrate which is slightly higher in carbs. Chocolate Protein Bar This is Tamarian’s recipe from the ‘sweet treats’ forum. It’s absolutely devine!! BTW 1 square of unsweetened bakers chocolate is equal to 30g. I use Australian cup and tbsp sizes and add some melted butter at the end to moisten it a little. It’s easier to just mix it with your hands too. I cut this up into 16 squares. http://forum.lowcarber.org/showthre...te+protein+bars Fruit Flavoured Protein Bar This is Doreen T’s recipe also from the ‘sweet treats’ forum. It’s another good protein bar to have if you don’t want chocolate and is lower in carbs too. I use one packet of weight watchers diet jelly, almond meal instead of almond butter and unflavoured WPI. http://forum.lowcarber.org/showthre...te+protein+bars |
Dear Zedgirl,
Thankyou sooooo much for these recipes, I cant wait to start making. I will be going shopping friday for the ingredients. I think I will start with the bread and shakes and the protein bars and, and, and LOL . Once again thanx so much for doing this and I will let you know how I go. :-) Lisa |
You're welcome, feel free to ask questions and let me know how you go when you start baking!
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I wouldn't be using baking powder if I were you. Use bicarb soda instead. Half of baking powder contains flour as filler. Bicarb soda is pure. As far as I know, that's the difference.
Greg |
Quote:
Hi Greg, Baking powder and baking (aka bicarb) soda are not really interchangeable. http://www.insidevc.com/vcs/food/ar...2293334,00.html And as there is only 2 teaspoons baking powder for the recipe, I don't think the wee amount of filler is worth worrying about. ;) :rose:Rosebud:rose: |
Thanks Rosebud
I'd often wondered about the difference between the two. |
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