7 Cheap and Easy to Prepare Superfoods

One Green Planet recently posted an excellent article giving us the 10-4 on the seven cheapest superfoods you can buy. They give their readers some ways to use these foods but as I read the article my mind started whirling with all kinds of quick and easy ways to prepare these affordable superfoods so you can more easily make them recurring items on your menu.

Note: these are not listed in order of their super powers. These are all equally superfoods which you can use at your discretion.

 

Number 1 on One Green Planet’s list is Spinach

Spinach is rich in Vitamin C, Vitamin K, calcium, folic acid, fiber, carotenoids, and iron. Fresh spinach is fantastic but one of spinach’s super powers is that you can so easily stash a frozen bag in your freezer to have it ready for any dire nutrition situations.

Grab a handful and add to soup, brown rice, pasta, creamy dip, hummus, chili, green juice or fruit smoothie. These might be leftovers, a dish you’re slaving over or frozen or boxed prepared dishes. Depending on the dish you may need to thaw and squeeze dry but for the most part you should be able to get away with adding the frozen spinach right to the dish you’re serving. It doesn’t need to be cooked, just warmed up to a temperature comfortable for consumption.

Garlic Spinach is a favorite at my table. Saute up some onions in a little olive or coconut oil. You can skip this step but I like the sweetness of the onions with the slight bitterness of the spinach. When the onions are almost al dente add LOTS of sliced garlic, sea salt and black pepper to taste. When garlic starts to turn slightly tan add spinach, stir and cover. When the spinach has wilted remove from heat and add a small pinch of nutmeg. Taste and adjust seasoning to taste.

Spinach Pizza

Cheesey Spinach Eggs

 

Number 2 is Coconut Oil

Coconut oil can have a profoundly positive effect on your health. Some of it’s amazing super powers include fat loss, stress relief, improved brain function, improved cholesterol levels, increased immunity, and better digestion. These are just a few of the improvements this amazing oil can make in your life.

You can use it to saute with, although it does have a slight coconut flavor so I haven’t completely replaced my olive oil with coconut oil. Because it’s solid when chilled I use it to make a Quick Peanut Butter Chocolate Frosting by melting it together with grain-sweetened chocolate chips and peanut butter.

When making Caramel Sauce I substitute coconut oil for half of the butter.

When making baked goods I substitute coconut oil for 1/4 to all of the butter, depending on if I want a butter flavor or not.

I add a melted tablespoon to fruit smoothies and when it chills it helps to make the smoothie a little thicker. I do the same in green juices and smoothies.

Instead of a mayo-based dressing on fruit salads I make a coconut oil and citrus juice dressing.

Whip into honey for a delicious spread. Add ginger or citrus zest for a little extra kick.

Drizzle over popcorn instead of butter.

Hot Chocolate Almonds

Popcorn Snacks

Brownie in a Cup

 

 Number 3 on the List is Strawberries

Strawberries make the superfoods list due to their power to protect the body from cancer and heart disease, their antioxidant and anti-inflammatory compounds and many more healthy benefits are hidden under that little green cap.

Like spinach, strawberries are easy to keep in your freeze so they’re ready to go when your fridge is empty of fresh fruit and you need something for breakfast or dessert.

A handful of fresh or frozen strawberries tossed into your morning green or fruit smoothie will give you a boost of Vitamin C.

Fresh or frozen strawberries mashed with a little agave nectar for a sweet pancake or ice cream topper.

Fresh strawberries dipped in chocolate make an impressive dessert or decadent snack.

Fresh strawberries sliced on top of a green leafy salad and sprinkled with toasted pecans or walnuts will have your family or guests bowing to your culinary skills.

Dip fresh strawberries in yogurt. Plain, vanilla or fruit-flavored yogurts all work well. To make it even healthier stir some flaxseed or chia seed into the yogurt.

 

 Number 4 is Quinoa

Come on, you didn’t think quinoa would be left off a list of superfoods did you? Quinoa is a gluten free seed that’s loaded with protein, fiber and minerals. It is almost always grown organically although you’ll want to read the label to be sure if that’s something that’s important to you.

You can use quinoa in all of the same ways that you would use brown rice, couscous or millet. So go ahead and use it in some of your favorite recipes.

Add cooked quinoa to soups and casseroles.

Mix chopped vegetables, cooked quinoa and salad dressing for a high protein, fiber rich salad.

If you’re making soup or stew you can toss in some uncooked quinoa, just take into account that it will absorb about one and a half times it’s volume in water and takes about 12 minutes to cook.

Add cooked quinoa to burgers and meatloaf to cut down on meat in your diet.

 

Number 5 is Himalayan Pink Sea Salt

Until I read One Green Planet’s article I didn’t know that all sea salt isn’t created equally! Himalayan pink sea salt contains high doses of calcium, copper, potassium, magnesium and iron. What I did know is that I use much less salt because it tastes so good. It adds a clean flavor to your food that is hard to describe until you try it.

Now I know I don’t have to tell you how to use salt. Just pick up a grinder of Himalayan pink sea salt and use a bit less than you would when using normal table salt.

 

Number 6 – Bananas

Bananas are rich in potassium and a natural sweetener.When adding them to green or fruit smoothies I find I don’t need to add any other sweetener. I use half a banana per serving.

Mash ripe bananas with applesauce and use in place of maple syrup on your pancakes, waffles and french toast.

Slice green bananas, coat them with chocolate and stash in the freezer for dessert or snack time.

Add mashed ripe bananas to oatmeal and I bet you won’t miss the brown sugar.

Add sliced bananas to sugar-free cereal and see if your kiddos notice it’s not Captain Crunch in their bowls.

Cocoa Banana Pudding

 

And Number 7 is Sweet Potatoes

Love, love, love sweet potatoes. As with any orange vegetable you can bet that sweet potatoes are loaded with beta-carotene, but they are also heavy on other vitamins and minerals

My absolutely favorite way to have sweet potatoes is to cut them into wedges, like fries. Spray or lightly coat with oil, sprinkle with sea salt and roast at 400 or 450 degrees until browned.

Sweet potatoes sauteed with onions and seasoned with sea salt  are a great side dish for breakfast or dinner. Serve with a bottle of hot sauce on the side.

I add mashed sweet potatoes to mac ‘n cheese. Shhh, if they don’t know it’s in there they won’t complain.

I use mashed sweet potatoes to thicken boxed soups.

 

Now that you have your list of healthy, easy to make, super cheap, superfoods, go out and get yourself some :)

 

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admin on October 13th 2014 in Recipes

Cheesy Frittata Dinner Menu

I love a good frittata. I’ve given you a specific recipe but really you can add any vegetables or cheese that you have handy.

Since I’ve been working on this series of low carb recipe books I’ve been focusing on low carb, high protein recipes, however if you don’t tell anyone they’ll never know this is a “diet” dinner. It’s not low calorie, but it is low carb or Paleo (if you leave off the cheese).

Cheesy Italian Frittata

Ingredients

1/2 onion, diced
1 clove garlic, diced (2 roasted cloves)
1-1/2 cups egg whites, or 6 whole eggs
1/4 teaspoon sea salt
1/8 teaspoon pepper
14-16 ounce jar roasted red peppers, drained (save juice to add to salad dressings or a soup)
1/2 cup diced or shredded mozzarella

Instructions

Preheat oven to 350 degrees.

Saute onion and garlic for 5 minutes in a little olive oil in 10-inch ovenproof skillet over medium high heat:

In bowl stir together eggs, salt, pepper and roasted peppers and pour into the skillet with the onions and garlic.

Cook for 5 minutes without stirring then place in oven and bake for 10 minutes. Take frittata out of oven. Turn oven temp to broil. Sprinkle cheese over top of egg mixture. Broil 3 minutes. Cut into wedges to serve.

 

Zucchini & Mushrooms

Ingredients

4 cloves garlic, minced
5 cups sliced zucchini
3 cups sliced mushrooms
1/4 teaspoon dried rosemary, crushed in your hand or 1/2 teaspoon chopped fresh
1 teaspoon dried thyme or 2 teaspoons fresh
1/4 teaspoon sea salt
1/4 teaspoon black or white pepper
1/2 cup white wine or broth

Instructions

Saute garlic, zucchini, mushrooms, rosemary, thyme, salt and pepper over medium-high heat in a little olive oil for 1 minute.

Add white wine and cook 6-8 minutes longer until veggies are tender-crisp.

 

Pesto Stuffed Celery Sticks

Ingredients

8 ounces softened cream cheese
3 tablespoons storebought or home-made pesto – try basil or sun-dried tomato
celery sticks

Instructions

Mix cream cheese and pesto. Pipe or spoon into celery sticks.

 

Green Salad

Dress your greens with this dressing from my book “14 Days – 14 Pounds – Low Carb Daily Eating Plan Volume 1″.

Balsamic Dressing

Ingredients

3 tablespoons balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
2 garlic cloves, grated on a fine grater
¼ teaspoon each salt and pepper
½ cup extra virgin olive oil

Instructions

Whisk together all ingredients except olive oil. Slowly whisk in olive oil. Taste and adjust season if needed.
You could also prepare this dressing a blender by buzzing the first four ingredients, then while leaving the blender on slowly pour in the olive oil.

 

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admin on October 1st 2014 in Protein, Recipes

Gyro Burgers

This recipe is from a book I’m working on with all recipes being 3 ingredients (or less). Ridiculous right? It was a challenge that I set for myself and I was surprised at how many recipes I came up with. Anyway, I’ll be sharing a few of them on the blog – teasers :)

4 servings
You can use ground lamb, turkey or beef for this recipe or a mix of any of these.
If you want to step up the flavor quotient of your meal look for feta cheese that has herbs and other ingredients such as sun-dried tomatoes added to it. You’ll need to adjust the carb count to account for these additions though.

Carb counters will want to know that this recipe is ½ net carb per serving. Yea, you read that right – .5 carbs! Nice!

Ingredients

1 pound ground meat
1 teaspoon Greek seasoning
¼ cup feta cheese
¼ cup Tzatziki Sauce

Instructions

Gently mix all ingredients together. Divide meat in half and form one half into 4 patties and the other half into 8 sliders DO NOT pack the meat together, just loosely form them into burgers and then use your thumb to create a gentle indentation in the middle of each burger. This prevent them from bloating in the middle which is why most grill masters are tempted to flatten the burger with a spatula, which squeezes out all those lovely juices that you want to keep in your burger.

Heat a lightly oiled skillet over high heat or heat your grill. Cook 5 to 6 minutes per side for medium-rare. When you see the juices start to sweat out on the top of the burger then its time to flip it. Cook for 1 to 2 minutes less than you cooked the first side.

Let the burgers sit for at least 5 minutes before digging in.

Top each burger with 2 tablespoons Tzatziki Sauce.

Gyro Sliders

Shape burgers into 8 sliders instead of 4 burgers. Cook as directed above.

Place one slider on top of one lettuce leaf and top with 1 tablespoon Tsatziki Sauce. Roll up the leaf around the slider, then position the roll on top of another lettuce leaf. Roll this leaf up and place on plate seam side down. Continue assembling until all 8 sliders are rolled up.

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admin on August 30th 2014 in Protein, Recipes

Avocado Steak

4 servings
If your counting carbs then it would be helpful to know that this recipe has 2 net carbs per serving if you use Haas avocados which have a much lower carb count than other types of avocados. Everybody else just needs to know that this is a quick and easy healthy recipe that the entire family will relish digging into.

Ingredients

1 flank steak, about 1 ½ pounds
8 tablespoons salsa verde
1 Haas avocado, sliced

Instructions

Preheat grill, broiler or pan to high heat. Using a fork pierce steak all over on both sides. Season with salt and pepper. Oil your grill or pan and cook steak, turning once until done to your liking. Remove from heat and let rest for at least 10 minutes. Thinly slice the steak against the grain. Serve topped with salsa verde and avocado.

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admin on August 25th 2014 in Protein, Recipes

Trader Joe’s Red Pepper & Basil Quesadilla

One of my favorite lunches is a quesadilla hot off the griddle. Quesadillas are a perfect way to use up small items in your fridge while enjoying a healthy and portable lunch.

I started with one of TJ’s organic whole wheat and corn tortillas. I covered the tortilla with TJ’s mozzerella soy cheese and a sprinkle of shaved Parmesan cheese. I prefer not to mix proteins with starches however a tablespoon of Parmesan cheese really takes this quesadilla to a new level. Then I layered the following ingredients on 1/2 of the tortilla:

thinly sliced red bell pepper

thinly sliced red onion

torn basil leaves

torn mint leaves (I only added the mint leaves because I wanted a bigger quesadilla and didn’t have enough basil – you can skip the mint leaves without affecting the outcome)

Place the tortilla with it’s fillings in a lightly oiled pan over medium-high heat. When the cheese has melted and the bottom of the tortilla is a little past lightly browned. I like my quesadillas to have a crispy tortilla. I really think it adds to the flavor of the final product.

Once the tortilla is browned to your liking, slide the quesadilla onto a plate and fold the unfilled side over the filled side. Sit down to lunch with a gigantic smile on your face.

If you’re counting carbs then you’ll want to know that this quesadilla is 22 net carbs and if you use a whole wheat low carb tortilla then you can shave this down to 6 net carbs!

If you’re counting calories then you’ll be happy to hear that this lunch will set you back 230 calories and if you use a whole wheat low carb tortilla then you’ll be even happier to hear that this lunch will be only 150 calories!

If you’re eating vegan, you can skip the Parmesan cheese or use a vegan Parmesan.

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admin on May 30th 2014 in Recipes, Vegetarian

Tacos Etc.

Tacos are a favorite around here and so easy to make that I generally like to make up a big batch of taco-seasoned meat and then use it throughout the week in other dishes. I also make up my own taco seasoning mixture in bulk for two reasons – 1) I haven’t found any taco seasoning mixes that don’t come loaded with sugar, white flour and/or corn products and 2) it’s easier to make it up in bulk and use it the next few times I make tacos. I’ve included the bulk seasoning recipe below. Don’t sweat it if you don’t have all these ingredients – tacos are very forgiving.  And if you have a sugar-free, flour-free seasoning mix you can eliminate all of the spices including the salt and pepper.

You’ll set aside half of the seasoned meat to make a Taco Salad the next day for lunch and Taco Eggs for breakfast or another dinner.

I like fresh tomato salsa way better than the jarred stuff, however I like the consistency better when it’s roughly pureed. Drain off some of the juice and dump the remaining salsa into your Magic Bullet or blender and pulse a few times until the consistency is more like a chunky sauce than diced tomatoes in liquid. Add some of the liquid back if needed. Any leftover liquid can be added to tomato soup or make up a quick salad dressing by stirring it into sour cream or yogurt.

Don’t sweat it if you don’t have all the ingredients listed below. Tacos are very forgiving. If you have a sugar-free, flour-free seasoning mix you can eliminate all of the spices including the salt and pepper.

Tacos are also a great way to have a family dinner when not everybody is interested in eating healthy or low carb. But beware, some low carbers I’ve talked to have assumed that there are no carbs in taco meat but there are a lot of spices that go into making the taco meat, enough to give this recipe a carb count of ½ carb per ½ pound of meat. That’s not a lot, but if you’re in Phase 1 of a low carb eating plan 1/2 a carb is worth accounting for. I’ve included the carb counts for all the recipes here, although all of these recipes are just plain delicious and healthy whether you’re eating low carb or not.

There are 8 servings in this recipe, 4 to serve for dinner and the other 4 to set aside for 2 more meals.

Taco Meat Ingredients:

2 pounds lean ground beef, pork or turkey

2 tablespoons chili powder

2 teaspoons ground cumin

2 teaspoons paprika

2 teaspoons sea salt

1 teaspoon black pepper

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon crushed red pepper flakes (medium hot) or just eliminate them for a milder taco

½ teaspoon dried oregano

½ cup water

Taco Ingredients:

½ cup tomato salsa

½ cup shredded cheddar cheese

16 romaine or butter lettuce leaves

Instructions:

Cook ground beef on medium heat until no longer pink. Drain well and return to pan. Stir in spices and cook for 10 minutes. Set aside half of the taco seasoned beef for lunch tomorrow.

Spoon about ¼ cup meat mixture into one lettuce leaf. Top with 1 tablespoon cheese and 1 tablespoon salsa. Roll up and secure with a toothpick. Or skip the toothpick and eat immediately after rolling.

Taco Seasoning Mix

¼ cup chili powder

1 tablespoon ground cumin

1 tablespoon paprika

1 tablespoon sea salt

2 teaspoons black pepper

1 teaspoon garlic powder

1 teaspoon onion powder

½ to 1 teaspoon crushed red pepper flakes

1 teaspoon dried oregano

Use 2 tablespoons of seasoning per pound of meat.

 

Taco Salad

2 servings = 9 carbs per serving

This is a bit carb heavy for a Phase 1 lunch, however if you go light on carbs for the rest of the day you’ll be fine.

If this isn’t enough food for your lunch you can add up to 2 cups shredded lettuce for a mere ½ carb for the entire 2 cups.

Ingredients:

¼ recipe Mexi-Cauli Rice (half of the leftovers set aside)

½ Haas (California) avocado

2 tablespoons black olives, sliced

¼ recipe Beefy Tacos (half of the leftovers set aside)

½ teaspoon ground cumin

½ teaspoon ground coriander

1 tablespoon lemon or lime juice

¼ cup sour cream or crème fraiche

Instructions:

In a medium bowl layer Mexi-Cauli Rice, avocado, and Beefy Tacos.

In a small bowl stir together spices, citrus juice and sour cream. Pour dressing over salad. Toss to combine. Season to taste with salt if needed.

 

Taco Eggs

1 serving = 2 net carbs per serving

Ingredients:

½ cup egg whites

1 tablespoon heavy cream

1 tablespoon water

½ pound taco seasoned meat or ¼ recipe Beefy Tacos

¼ cup finely shredded Cheddar cheese or Mexican cheese blend

Instructions:

Beat egg whites, water and cream  in a small bowl until blended. Microwave for 30 seconds. Remove from microwave and push the cooked edges toward the center. Microwave until egg is almost set, about 15 to 45 seconds longer, stopping every 15 seconds to push the cooked egg toward the center.

Top with taco meat and microwave for another ten seconds. Remove from microwave and top with cheese.

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admin on May 15th 2014 in Kid Friendly, Protein, Recipes

Hot Chocolate Almonds

This isn’t your grandmother’s hot chocolate. These chocolate spiced almonds are spicy hot!

If you’re not concerned with the carb count you can use any nut that you like, but if you’re counting carbs then stick with the nuts in this recipe.

Ingredients:

1 pound raw almonds, hazelnuts, pine nuts or peanuts

2 tablespoons coconut oil

2 teaspoons chili powder

¼ teaspoon ground cinnamon

¼ teaspoon cocoa powder

½ teaspoon salt

Instructions:

Place the oil in a large skillet over medium-high heat. When the oil is hot add the nuts and cook for 5 to 7 minutes, stirring often, until the nuts are slightly darker and you can smell their nutty deliciousness.

Mix together the spices in a small bowl or cup and sprinkle over the nuts. Continue to cook for 1 minute, stirring often. Remove from heat. Transfer to a bowl. Eat when cooled to room temperature. Store in an airtight container in the refrigerator or a dark cupboard.

Nutrition Info:

6 servings = 6 net carbs.

I included the carb count with this recipe because it’s one of the recipes in my new book “14 Days – 14 Pounds” which gives you two weeks worth of extremely low carb menus and recipes with the carb counts figured out for each day. If you’re interested in receiving notice when this book comes out on Kindle (there will be several days when it’s available for free!) just subscribe to this blog using the box in the upper right corner.

 

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admin on May 9th 2014 in Protein, Recipes, Vegetarian

Avocado Egg Cups

I love the simplicity and elegance of this low carb breakfast. It’s so easy to make this up on a busy morning and the end result is so impressive that you could serve this at your next brunch. Come on – you brunch don’t you?

The carb count doesn’t include salsa or cheese but if you’re not in Phase 1 of a high protein eating plan you can indulge in those extras.

Fat and calorie alert! If you’re on a low calorie or low fat eating plan, this breakfast is NOT the way to go. If low fat or low calorie is your plan of choice check out one of our other healthy breakfast recipes.

2 servings = 2 carbs per serving

Ingredients:

1 Hass avocado

2 eggs

pinch each sea salt and black pepper

Instructions:

Cut a small slice from each side of the avocado so that each half won’t roll around in the pan. Cut avocado in half. Remove and discard pit. Use a spoon to remove about 2 tablespoons of avocado so that you have a space large enough for an egg to fit into.

Pour one cup of water into a baking dish. If you have any broth handy use that instead of water to give your avocado cups a little extra flavor. Place avocados into the dish. Crack one egg into each avocado cavity. Sprinkle with salt and pepper. Bake for 15 to 20 minutes, until the whites are set.

Remove from oven and eat as is or season with hot sauce. And if you’re at my table you’ll have to wrestle the hot sauce away from me. Now that I think of it, I should probably give everybody their own personal bottle of hot sauce.

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admin on May 5th 2014 in Protein, Recipes

CC Cucumber Mint Salad

CC as in “cottage cheese” which I like to use in place of yogurt when I’m looking for a super low carb meal.

This salad is a spin off from a cucumber raita which is commonly served in India as a condiment to cut the heat of the spicy dishes on the table. My salad has more cucumber and less yogurt than a traditional raita. In fact I’ve subbed in cottage cheese for the yogurt because it has much fewer carbs than yogurt, 6 net carbs versus almost 17.5 for plain yogurt! If that’s not a reason for a low carber to switch to cottage cheese then I don’t know what else to say to convince you. I’ve used cottage cheese in place of yogurt in salad dressings, smoothies, puddings … with great success.

Be sure to use 1% cottage cheese, that’s the sweet spot for less carbs. Nonfat cottage cheese tastes so bad that it’s not even worth going there.

I’ve also experimented with the carb counts using sour cream and crème fraiche in place of some and even all of the cottage cheese, thinking that it would reduce the carb count  even further and both substitutions actually RAISED the net carb count!

This salad is fabulous as a sauce for steak or chicken as well as fish. If you’ll be serving this recipe as a sauce instead of a salad, dice the veggies instead of chopping them.

This salad can be prepared anywhere from 2 hours to 1 day ahead.
Ingredients:
2 large unpeeled English hothouse cucumber, halved, seeded, chopped
1 cup 1% cottage cheese
2 tablespoons chopped fresh mint
1 teaspoon ground cumin
¼ rounded teaspoon cayenne pepper

Instructions:
Wrap chopped cucumber in a kitchen towel and squeeze to eliminate some of the liquid.

Puree cottage cheese in a blender. Place remaining ingredients in a bowl. Pour cottage cheese over salad and toss to coat. Season to taste with salt and black pepper. Cover and refrigerate for at least 2 hours.

 

Cucumber Cilantro Raita

Simply substitute cilantro for the mint.

4 servings = 5 net carbs per serving with 1 cup Greek yogurt
4 net carbs per serving with ½ cup Greek yogurt

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admin on April 25th 2014 in Protein, Recipes

Honey Flaxseed Bread

Is flaxseed the new miracle food? That’s a big claim to live up to, yet this tiny little seed provides 3 incredible benefits for your diet. Dr. Oz highly recommends a daily dose of flaxseed as a great source of fiber, omega-3 and lignans which reduce the risk of breast cancer in women and prostate cancer in men. And if all that isn’t enough to get you on the flaxseed wagon, flaxseed  has been known to reduce hot flashes. Go flaxseed!

I’ll take any opportunity to get some flaxseed into a meal. I’ll sprinkle it into fruit smoothies, oatmeal, yogurt, and bread is a great way to get lots of flaxseed into your diet.

I prefer golden flaxseed as it has a much lighter flavor. Don’t buy pre-ground flaxseed. Grind it yourself in a coffee grinder or a blender. Flaxseed starts to degenerate as soon as its exposed to heat and air so a bag of pre-ground flaxseed sitting on a shelf in a grocery store is not an option for me. Besides it’s super easy to grind it yourself.

This recipe makes one loaf. You can of course double the recipe if you’ll be serving a lot of bread this week, or set aside one loaf after the first rise, wrap it in plastic and freeze it. Then when you’re ready to bake it up, thaw it at room temperature or in the fridge, do the second rising in the loaf pan and bake it up. So much easier than making the entire recipe twice.

Ingredients:

1/3 cup flaxseed

1-3/4 cups lukewarm water

1 tablespoon honey

2 1/4 cups whole grain flour, whole wheat, white whole wheat, pumpemickel, or rye

2 teaspoons sea salt

1 package (2-1/4 teaspoons) active dry yeast

Instructions:

In food processor grind flaxseed into a coarse meal. Set aside.

In a large bowl, stir water and honey until honey is dissolved, or pulse in food processor. Sprinkle in yeast; let stand until yeast bubbles, about 5 minutes.

Add 1 cup flour, salt and ground flaxseed. With a wooden spoon, stir vigorously in the same direction until batter is smooth or pulse in a food processor. Alternatively, mix dough in a stand-up mixer fitted with a paddle attachment.

Gradually stir in 1 cup flour until mixture becomes too difficult to stir comfortably. Turn dough out onto a lightly floured surface and knead, adding only enough of the remaining bread flour to keep it from sticking, until dough is smooth and elastic, 10 to 12 minutes. The dough will be slightly sticky.

Lightly oil a large bowl. To save on dishes if I’ve mixed this in a bowl rather than a food processor I use a spatula to scrape out as much of the dough as I can into an oiled loaf pan, then oil the bowl. Place dough back into the bowl, turning to coat with oil. Cover with plastic wrap or a towel and let rise in a warm place such as the top of a television set or the refrigerator on in the sun until doubled, about 1-1/2 hours.

Lightly oil a loaf pan. Punch dough down. Flatten into a disk and tightly roll the dough into a log. Place seam-side down in loaf pan. Cover with plastic wrap and let rise until dough comes over the top of the pan, about 45 minutes.

Preheat oven to 400 degrees.

Bake bread for 15 minutes. Reduce oven temperature to 350 degrees and continue baking for 20 to 25 minutes, or until bread is pulling away from the sides of the pan. Turn bread out onto a wire rack and cool completely before slicing. Although I have to admit I can never resist cutting off the ends to eat as soon as the loaf is cool enough to handle.

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admin on April 15th 2014 in Recipes, Starches

Our newest book "The UnDiet - 2 Weeks of Extremely Low Carb Menus & Recipes" is ready to be released on Kindle. We're looking for feedback from our fans - so if you'd like to receive a FREE copy of this book in exchange for your brutally honest feedback just send an email to I'd like to receive the UnDiet's newest book Be sure to give us the email address you have registered with Kindle so we can gift the book to you.