3 Minute Protein Bread (low carb, sugar free, dairy free*, paleo)

Microwave Protein Bread...in the micro
Just “baked” in the microwave
Made in a 6 inch corningware…perfect for a kid’s (or grown-ups)
peanut butter and jelly
Miss bread and biscuits? Like real, chewy bread that doesn’t come out crumbly and doesn’t require tons of starches that will up your blood sugar faster than you can say tapioca? I know I did…until I devised this versatile recipe that started out being cooked in the oven, but has since been relegated to the microwave and/or waffle iron to ensure good rise and perfect, bready density…not hockey puck-ish texture disguised as bread!

Please try this and let me know what you think. It is far superior to ANY gluten free (especially low carb) bread that I have tried, and we have tried a lot!

Coming soon…modifications to make restaurant quality butter-garlic rolls & cinnamon buns!

Need ingredients? Check Amazon…it will suck buying them the first time, but you will make this stuff again and again and you won’t think twice when it’s time to re-order – cross my heart! Another note, I use subscribe and save for almost all of my baking ingredients that I order online. This saves me 20%…which is huge. You can sign up for subscribe and save and cancel before you get your second order, if you decide you don’t need anymore!

**If you use the links below and make a purchase, I will receive a small commission from Amazon through their affiliate program. It costs you nothing additional and I don’t EVER recommend products that I don’t purchase through Amazon myself…**

1/3 c coconut flour
1/3 c NOW Foods Whey Protein Isolate Pure, 1.2 -Pounds OR NOW Foods Eggwhite Protein, 1.2 Pound (use egg white only for dairy free)
1/3 c Now Foods Psyllium Husk Powder, 24-Ounce

See…a real biscuit (note the biscuit balls that
are pre-made in the container, ready for the
fridge and fresh bread…in 3 MINUTES!

2 tsp baking powder (or 1 tsp baking soda + 1/2 tsp cream of tarter)1 tsp salt
1 cup minus 2 Tbsp water
2 Tbsp Apple Cider Vinegar
4 large-extra large eggs
Butter/Coconut oil for greasing cooking dish

Mix all of the wet ingredients in a large bowl w/ a hand mixer, or use a high powered blender. Add the salt and baking powder and mix well. Add the protein, then the psyllium husks and finally the coconut flour, mixing well after each addition.

Once you have a dough like substance, let it hang out and thicken up for 3-5 minutes. Melt about 1/3 Tbsp butter in your microwave safe dish (I use small corningware or my glass pyrex) and then swirl it around to coat the bottom and about 1/2 inch up the sides. Divide your dough into approximately 7 1/4 c. balls. You are going to cook one at a time…you can save some in the fridge to have hot, fresh rolls in 3 minutes!

When you are ready to make your bread, flatten your dough ball slightly into the prepared microwave container and then flip it over so their is butter/oil all over it. “Bake” it in your microwave, starting at about 1.5 minutes and adding 20 second increments until it is slightly firm in the middle. This make take a few attempts, but err on the side of under-done, as you can always re-nuke it. Once it’s overcooked, it gets rubbery and hard around the edges.  For 1/4 c. dough in a 1 cup pyrex, in my 1200 watt microwave, it takes 2 minutes and 20 seconds to perfect bready, biscuit goodness. 1/3 cup (when I make larger rolls) takes 3 minutes. It’s an art, this microwave baking…


Cranberry pot roast and cheesy cauliflower mash

Cranberry Thyme Pot Roast w/ Easy, Cheesy Cauliflower Mash…the utmost in comfort food!
So, with a little pre-planning, this can be assembled in about 3 minutes in the slowcooker and 5 minutes of hands on time with the microwave. It doesn’t get any easier…or more yummy, especially when it’s 14 degrees outside (seriously, that’s what it is…no exaggeration here, unfortunately…)
So, pre-planning…as a busy Mom of two little ones, I don’t have time to spend hours in the kitchen. I know, travesty, but that’s life these days. Like many of you, we’re busy people, work and play and kids and life all get in the way of the time that we have to prepare good, quality food for our families. Enter…pre-planning.  I’m going to be posting more recipes like this in the very near future, as they have become the crutch that I depend on to ensure there is always food in the fridge for lunches and on the table for dinner…yes, I could  order out, but we can’t afford it and honestly, end up disappointed by the quality for the cost when we do succumb to the ease of restaurant take-out. Not to toot my own horn, but my food just tastes better, and I know exactly what I put in it…and it’s not junk. Sooo…back to pre-planning.  For this to be SUPER easy, you have to have made some cranberry sauce before, and have doubled the recipe, and put about 2 cups in your freezer…remember that next Thanksgiving! (I usually make about 4 times the amount we need…that covers us for a few months!) That’s all…not so tough, right? So, what about if you don’t have cranberry sauce in the freezer? Well, my friend, this is your lucky day. It will take you approximately 30 minutes longer, but only about 3 of that is hands on…and next time you will have pre-planned and you’ll have some there, won’t you?
Ok, so assuming you have no cranberry sauce in your freezer…you need to make some. Rinse your 2 bags of cranberries (we’re pre-planning for next time…remember?!?!) and put them in a saucepan. Add a cup of water (or cider beer if you are feeling adventurous), a couple squirts of citrus (your choice, I usually mix lemon and orange, about 1/3 cup), 1 chopped up apple or pear, a little cinnamon, 1 tsp of stevia glycerite (or 1 cup of sugar) and simmer it all until the cranberries pop and it thickens up a bit. Taste it…if it’s still bitter, add a little more sweetener. It should take about 30 minutes…
Now, cool it a bit and portion it into 1 cup portions (this makes 4 portions-ish) and freeze all but 1 cup, for today’s pot roast, of course…
Now, onto the Pot Roast…
2-3 lb chuck shoulder roast, boneless, thawed or frozen**
1 cup cranberry sauce, fresh or frozen**
1 1/2 cups brewed coffee, hot or cold
1 onion, sliced thinly
3-4 carrots, daikon, parsnip (peeled and cut into 2 inch sections)
Layer the veggies (if using) and onion into the bottom of your slow-cooker. Add the meat. Sprinkle liberally with salt, pepper, ground mustard and onion powder. Turn meat over and pour coffee and cranberry sauce over the meat. Season on bottom side with salt, pepper, mustard and onion powder.
Cook on high for approximately 8 hours or until the meat can be pulled apart with a fork.
**If you are using a frozen chunk of meat, add a couple additional hours. If you are using cranberry sauce from the freezer, add it to the top of the meat after you season it, instead of before. It can be like a cranberry ice cube…it will melt! 🙂
Cheesy Cauliflower Mash (one bowl and 24 minutes…)
1 head of cauliflower
3-4 Tbsp of butter, depending on the size of your cauliflower.
1/3 c. heavy whipping cream
4 ounces (approximately 1/3 block) Mediterranean Herb Cheese (I use Cracker Barrel)
Wash your cauliflower and take off all the green leaves. Cut out any brown spots. Chunk it up into smallish pieces, so that it will all fit in your microwave safe container (preferably glass) with a lid. I use Pyrex. DON’T ADD WATER!!! Cut your butter into 4-5 pats and lay it on top of the florets. Pour the cream over the top. Put on the lid and microwave that bad boy for 22 minutes. This is NOT a typo…it takes awhile.
If you think your microwave is super fast, feel free to check it at 15, 18, 20 and then finally 22, but make sure it is done…you want it super tender and even beginning to get little brown marks on some of the top florets.
Once you get at least a couple brown edges, remove from the microwave and top with the cheese (which you chopped into small chunks while the cauliflower was cooking) and put the lid on it for 1 minute to allow the cheese to melt. Use an immersion blender, regular blender or food processor to puree your cauliflower into the most beautiful, cheesy mash you’ve ever had.
On the off chance that you had a very small head of cauliflower and your mash seems too mushy or watery, simply put it back in the microwave for 4-5 minutes with the lid off. It should thicken right up.
Notes –
1. You can shred your cheese, I just hate grating cheese.
2. The meat it also really good with a healthy helping of thyme.
3.  For a sweeter meat, you can double the cranberry sauce.
4. This would probably work without the coffee, using a dry red wine or even beef stock instead, but it probably won’t be as good.
5. Double down by making a double roast and use the leftovers the next night to make an easy Roasted Veggie Beef stew (recipe coming soon).

Gluten Free Nutella Lava Mug Cake

(Modified to be gluten free from http://honestcooking.com/2012/02/20/nutella-lava-mug-cake-2/)

Nutella Lava Cake, Gluten Free…made in a little 4 oz
mason jar, microwaved right out of the fridge for 1 minute.

Gluten Free (Not Low Carb…sorry guys!) Nutella Lava Mug Cake

4 Tbsp Carol’s Sorghum Blend*
1.5 Tbsp sorghum flour + 1.5 Tbsp Potato Starch + 1 Tbsp tapioca flour

1/8 tsp xanthan gum
3 Tbsp dark cocoa (Hershey’s special blend)
4 Tbsp sugar
1 egg
1 tsp vanilla
3 Tbsp milk
3 Tbsp nutella
3 Tbsp melted coconut oil
Couple tsps of chocolate chips

Add all dry ingrediants to a small mixing bowl and whisk well. Add ingrediants through milk and mix well (with a fork). Add nutella and melted coconut oil and mix with a fork or spoon.

Seperate into two mugs (filling them no more than 3/4 full…or they will make a mess). Add a tsp or so of chocolate chips to each mug and push down into the batter.  Microwave for 30 seconds at a time until the top is set. (It takes a minute and 30 seconds in my microwave for one mug and 2 minutes for two.) It will be glossy and will look like it’s not done – don’t over cook it! It will be set on the top.

PS These can be made ahead and refridgerated…that’s what I did with the little one in the picture. This is “too rich” for my hubby, so (alas) I’m left eating both. I cook one the first night, throw the other in the fridge for later in the week!