- ⅓ cup Coconut Flour
- 5 TBSP Butter or Coconut Oil, softened but not melted
- 4 eggs
- 2 TBSP honey (optional)-careful, this raises the carb count a lot!
- dash of salt
- ½ tsp baking powder
- Preheat oven to 400 degrees F
- Put all ingredients into medium sized bowl and mix well with immersion blender or hand mixer until well incorporated
- Using your hands, carefully form into nine small balls and mash each one down with a spoon to make it about ½ inch thick.
- Bake for 12-15 minutes until just starting to brown.
- Top with fresh strawberries and homemade whipped cream for Strawberry Shortcake
- Top with egg, bacon and hollandaise sauce for Eggs Benedict
- Serve with chili or soup
- Add cinnamon and top with cream cheese for a cinnamon type roll
- Cut in half or use two to make a sandwich for breakfast or lunch.
- Add 1/2 cup grated cheese and 1/4 tsp cayenne to make cheese biscuits
Recipe credit: http://wellnessmama.com/2233/coconut-flour-biscuits/
Review: Coconut flour saps a lot of moisture from mixture when baking-that is why it calls for more eggs. I used 2.5 tbsp butter and 2.5 tbsp of coconut oil to get a nice balance of both in the mixture. For more coconut flavor-use all coconut oil. They are small biscuits, but perfect to use 2 and sandwich between egg, sausage and cheese for a SUPER filling, protein packed and healthy breakfast that will keep you full for a long time! Try the variations too-there are lots of creative things you can do with these.
Remember, coconut flour and almond flour are low carb flours and can be enjoyed in moderation in a low carb diet.
- 1 lb. pork sausage (I use Swaggerty’s Natural, purchased at Kroger for about $2.50/roll)
- 1 cup shredded cheddar cheese (I recommend 2% or “reduced fat”)
- 2 slices of bread cubed (I use Healthy Life Whole Wheat it is only 5 net carbs/slice, purchase at many grocery stores)
- 6 eggs (Yes-the whole egg!)
- 1 cup milk (I used Almond Breeze unsweetened original almond milk and it was surprisingly tasty in this recipe!!)
- 3/4-1 tsp. salt
- 1/4 tsp. pepper
- Brown sausage and drain
- Toss sausage with cheese and bread
- Place in greased shallow baking dish (7×11)
- Beat eggs, milk, salt, and pepper-then pour over sausage mixture
- Refrigerate overnight or at least 6 hours
- Bake at 350 for about 45 minutes
Recipe credit: Big Oven app, iphone.
Serves approx. 12. About 1 net carb/serving (if using the ingredients listed above).
My review: This is such an easy recipe. I prepared it the night before and put it in the fridge for our company who was staying overnight with us-then just popped it in the oven while everyone was getting ready in the morning. It was a tasty and easy dish to prepare. The best part= about 1 net carb/serving and loaded with protein so it keeps you full and avoids the 10:30am carbohydrate hangover :-) My husband appreciated the leftovers as it was also easy for him to take in a dish and heat up at work when he was on the go.
2 bags frozen cauliflower
1 cup Heavy cream (Slightly <1 cup if you prefer less creamy)
4 oz. cream cheese cut into small pieces (I recommend reduced fat)
1 1/2 tsp Dijon mustard
2 cups sharp cheddar cheese shredded (I recommend reduced fat)
1/4 tsp black pepper
1/8tsp garlic powdder
1/8 tsp cayenne pepper (more or less if preferred)
1/2 cup grated parmesan cheese (Again, reduced fat if possible)
Preheat oven to 375 degrees. Spray 2 Qt. baking dish with non-stick spray (I purchased a Misto brand sprayer you can pour your own olive oil into it and pump and spray!)
Steam cauliflower until crisp-tender. Pat between several layers of paper towel to dry. Transfer cauliflower into the baking dish and set aside.
Bring the cream to simmer in small sauce pan. Whisk in cream cheese and mustard until smooth. Add 1 1/2 cup shredded cheese, mustard, pepper, garlic powder and cayenne pepper; whisk just until the cheese melts. Take off heat and stir in parmesan cheese.
Pour cheese mixture over cauliflower and stir until combined. Bake until browned and bubbly hot, about 20 mins. Sprinkle remaining cheddar cheese over mixture and bake until browned and edges start to bubble.
Recipe credits: Taken from BIG OVEN app, Iphone.
Portion size is important with any food, but I mention the importance of portion control for this dish particularly because some of the ingredients are calorie dense. It is a wonderful low carb dish to enjoy in lieu of pasta Mac & Cheese, but remember calories still add up and can plateau your weight loss. Just stick to a portion which is typically what you can fit in the palm of your hand and enjoy this yummy alternative. I have paired it with grilled chicken, fish and veggies skewers. It goes well with lots of things.