Cauliflower Ham Waffles... Low carb and low fat too. Delicious!

For the past few months I have been doing a lot of experimenting with different kinds of foods, fine tuning my diet in order to find out how various foods and drinks affect me... my mood, my athletic performance, my sleep, my weight, and the amount of inflamation they cause.

Sadly, I have discovered that red wine affects me quite negatively... I do not sleep well, and I get cramping in my legs during the night that even an evening dose of magnesium no longer prevents.

On a positive note, I have also discovered that a low carb, even to the point of being in ketosis, agrees with me very well.  I thrive on healthy fats... avocado, nuts and nut butters, cream and oils... coconut, avocado and olive are my favorites.  I love making my own nut butters. I like leafy green and crunchy veggies... and the occasional bit of fruit. I do not miss grains and grasses and as much as I do like the taste of them, I am not missing squashes and beans.  I do occasionally have a high carb dayl.. perhaps a bit of sushi or some edamame and a Starbuck's specail coffee, and then happily get right back on a low carb regimen the next day.  It is all good. I am happy and in a groove. 

This morning I was wanting something substantial for breakfast and knew that I had a bit of riced cauliflower in the crisper that needed to be used or tossed soon, so I put together these Cauliflower Ham Waffles pretty quickly.

They are low carb, and actually low fat too.  I did add some sugar free syrup on top before I ate them, but next time I think I will go the savory route and add a bit of salt and them some sriracha or even salsa.  If you are a keto enthusiast, add some avocado or olive oil to the mix.

I have been purchasing cauliflower already riced... but if you have a head of cauliflower, break a few florets off and put them in your blender or food processor and whizz till they are broken down into large rice shaped crumbles.

Cauliflower Ham Waffles

Makes 1 serving.

Ingredients:

• 85g (3 oz.) riced cauliflower - approximately 1 cup
• one large fresh egg
• 2 slices extra lean deli ham

Instructions:

1. Place cauliflower rice in a medium microwave bowl (I used a glass measure cup) and cook on HIGH in mike for 3 minutes.
2. Remove from mike and allow to cool for a few minutes.
3. Turn on waffle iron and allow to get hot. I use a nonstick spray in mine.
4. Add egg to cauliflower.
5. Cut ham into small pieces and add to cauliflower.
6. Combine cauliflower, egg and ham and pour mixture into waffle iron.
7. Cook about 5 minutes till outside is crispy and browned, and remove to plate.
8. Top as desired.

Per serving without toppings. *

Weight Watchers Freestyle Smart Points = 1.

Calories 146

Fat 6g

Saturated Fat 2g

Sugar 2g

Protein 18g

* The nutritional information for the ingredients I used.  Yours will depend on  your own ingredients.

This is the cauliflower rice I am currently using. I am including this picture to illustrate the size and shape that the cauliflower rice crumbles will look like if you make your own in a blender or food processor. Picture is taken from the Eat Smart web site.

Mixture in waffle iron before cooking. You can see that it is fairly thick and not runny so does not make a mess in the waffle iron.

Waffles slightly browned, and ready to easily remove from waffle iron.

Waffles are plated and ready to top... or even eat just as is.  Enjoy!

Printable Recipe

What do you think?  If this is something you might enjoy, I hope you will consider sharing or Pinning!

High Protein Breakfasts Suitable for Weight Watchers with Smart Points Values

I always eat high protein breakfasts... I have learned by trial and error over the past several years, that the more protein in relation to fat and carbs that I consume in the morning, the better my day goes.  Protein satisfies me.  Starchy carbs do not.

Some people do very well with eating cereal in the morning... I am not one of them.

I  have tried eating oatmeal with milk and fruit... I have tried bagels with peanut butter and perhaps all-fruit jam... but those things just make me light-headed within an hour and then I get HANGRY... you know, that feeling that you have to eat RIGHT NOW or chew off the arm of the person closest to you!  Nobody wants to be around that person and The Captain, bless him, put up with that for far too many years until I figured it out.

On those three days a week that I do my strength training program in the morning, I have a quick high protein shake about an hour before my workout. which I follow up with a walk.  Then I come in and make breakfast.  I have a few favorites that are very high in protein. I usually add some low glycemic-load veggies or fruit alongside... mostly for the sake of volume and taste.

I do like eggs with turkey bacon or lean ham.  And if there is neither on hand, I will have scrambled egg whites with cottage cheese or plain Greek yogurt, and some fruit.

I love that egg whites have so much protein and no fat, but sometimes I need the extra nutrients that a whole egg provides so I will scramble a whole egg with my egg whites.  It really does increase the satisfaction factor.

Here are some breakfasts that I have eaten recently and have really enjoyed.. and found that they have kept me fully satisfied for 4 to 5 hours till I eat my lunch.  I am sharing the Weight Watchers Smart Point count for each because I know that is important to some of you.

Scrambled egg whites with cottage cheese and mike-softened apple slices, strawberry slices, cinnamon sprinkles.

Total SP = 2

Eggs with lean ham and navel orange pieces.

Total SP  5.

Eggs with turkey bacon and sauteed yellow zoodles.

Total SP = 5.

Scrambled eggs with tomato, onion, and real crumbled bacon, pieces of navel orange.

Total SP = 5.

Scrambled egg and egg whites with fat free Greek yogurt, sauteed apple slices and cinnamon sprinkles.

Total SP = 3.

Eggs with turkey bacon and ruby red grapefruit pieces.

Total SP = 5.

If you like to get a little creative with protein powders, check out some of my breakfast recipes such as my High Protein Puck (2 SP), or  my High Protein Breakfast Puff (2 SP).

If  you must have oatmeal in the morning, have a look at a couple of ways to get more protein into them.  Protein Packed Cheesy Oats (7 SP) is one good idea. 

Some Smart Point counts for common breakfast items:

1 egg = 2 SP

1/2 cup egg whites = 0 SP

1 cup egg whites = 1 SP

4 slices turkey bacon = 1 SP

2 slices lean ham = 1 SP

1/2 cup low fat cottage cheese = 2 SP

1/2 cup fat free plain Greek yogurt = 1 SP

1/4 cup uncooked oats, quick or rolled

most fruit  = 0 SP

most veggies = 0 SP

herbs and spices = 0 SP

What is your favorite breakfast these days? 

If you like this post, I hope you will share it with your friends and Pin if for future reference.

High Protein Waffles

I do love me some waffles… and I love to eat of protein at breakfast time so it was a natural that I was eventually going to mix some protein powder with some eggs whites and make waffles.  I can’t believe it took me so long…and I don’t know what else to call them… High Protein Waffles tells the story pretty much!  They are grain free and gluten free... bonus!

I have made them a couple of times now.  They get crispier the longer you cook them.  The first time I made them, The Captain could smell them from another room and thought I was burning sugar!

Mmmmm.

If you love waffles, you have got to try these.  I am sure you could use whatever protein powder is your favorite.  Make them vegan if you like.

And I promise you they will keep you full all morning… mine power me through a 7km run and cool down quite easily. 

The N.I. I am sharing is based on the North Coast Naturals 100% ISO Protein whey powder that I used.  Yours will vary of course.

High Protein Waffles
Makes 1 serving

• 1 scoop vanilla protein powder
• 1/2 cup egg whites
• 1/4 tsp baking powder

1. Mix all ingredients till well blended and pour batter into hot waffle iron.
2. Cook according to the directions on your waffle iron.
3. Remove and top with fruit of choice.

Per serving without fruit.
Weight Watchers P+ = 4.
Calories 171; Protein 37g; Carbohydrate 3g; Fat 1g; Fibre 0g.

Yep, that is a lot of cinnamon on top!

Printable Recipe

What about you? Waffles or pancakes?

Do you eat more protein on days you work out or run?

Low-Carb Revolution Rolls

I have been trying to come up with an alternative to using grains or nut flours in creating a low carb and low fat bread/cracker substitute…and recentlyI recalled that when I did the Atkins diet many years ago I made something from just eggs and cottage cheese.  I searched through my old hand-written recipes until I found it.  Revolution Rolls. I guess they were called that because in those days, the plan was called the Atkins Diet Revolution.

Traditionally, the rolls are made in pairs, so that you have two to make a sandwich. I made a a few of them just to test the recipe, and they are actually quite good.  I used a pair to make a sandwich one day, and enjoyed another pair with some hummus the next day.  Very simple, and quite tasty.  A bit crunchy and crumbly.

I used a very low fat cottage cheese in my rolls, only .04%, so that is what I used for the Nutritional Information in my recipe. 

I am about to make up another, larger batch today, and those I don’t eat today, I will freeze… I know that meringues freeze well so I am sure these rolls will too.
 
You can make as many at a time as you like.  Just multiply the ingredients by the number of rolls you want to make and then alter the instructions accordingly.

Revolution Rolls
Makes 1 2-piece roll

• 1 fresh egg
• 1 Tbs cottage cheese
• 1/8 tsp cream of tartar

1. Preheat the oven to 300°F.
2. Line a baking sheet with parchment paper.
3. Crack the egg and separate the white from the yolk in 2 different medium size bowls.
4. Add the cream of tartar to the egg white and beat until stiff peaks form.
5. Add the cottage cheese to the egg yolk and beat until well blended.
6. Carefully fold the yolk-cheese mixture into the stiff egg whites, taking care not to break them down. They do not have to be well-blended.
7. With a 1/4 cup measure, scoop out the batter and make a mound on the parchment sheet.
8. Repeat with rest of the batter.
9. Bake for one hour.
10. Remove to wire rack and let cool before using.

Per 2-piece serving.
Weight Watchers P+ = 2.
Calories 86; Protein 8g; Carbohydrate 1g; Fat 5g; Fibre 0g.

UPDATE for Smart Points followers:
Per 2-piece serving.
Weight Watchers SP = 2.
Calories 86
Protein 8g
Carbohydrate 1g
Sugar <1g
Fat 5g
Saturated Fat 2g
Fibre 0g

Beat the egg white and cream of tartar till very stiff peaks form.

Blend the egg yolk and cottage cheese.

Very gently fold the yolk-cheese mixture into the stiff whites.

Place on parchment sheet in mounds. You can flatten them somewhat if you like.

Bake them for an hour and then remove to a wire rack to cool before using.

Two pieces go very nicely together to make a sandwich!

Printable Recipe

Have you ever tried the Atkins Diet? 

Easy Sweet Potato Waffles

Several days ago my friend, Kate, sent me a message on Pinterest with a link to a recipe for Sweet Potato Waffles… they looked fabulous!  But when I read through the ingredient list, I knew I wouldlikely never make them.

The recipe called for coconut oil, and as much as I like it, and do use it, I am not liberal with oils in my own baking and cooking. I try to limit them to a couple of teaspoons per day at the most. I prefer to get my healthy fats in food…nuts, avocadoes, eggs, olives, light cheeses, along with almond and coconut milks.

But I thought that Sweet Potato Waffles sounded like a great idea so I went ahead and made my own with just a couple of ingredients.  And yes, I made them just for myself!  Next time I will add some more spices… cloves, allspice, nutmeg and perhaps some ginger, too.

I dressed them with strawberries and some hemp seeds.  But I bet nut butters or blueberries and bananas would be lovely, too.




Sweet Potato Waffles
Makes 1 serving

• 1/2 cup cooked and mashed sweet potato
• 2 eggs
• 1/2 tsp cinnamon

1. Blend ingredients well and cook in your waffle iron according to directions.
2. Serve warm with your favorite toppings.

Per serving, without toppings.
Weight Watchers P+ = 6.
Calories 250; Protein 14g; Carbohydrate 25g; Fat 10g; Fibre 3g.

Printable Recipe

I love waffles!  Are you a fan?  What are your favorite kind?

Coconut Banana Egg-ffles

Ever since I bought a waffle maker last week I have been playing with ingredients… mostly eggs I admit… but I have been trying to come up with a real ‘waffle’ recipe. So far I have not succeeded, but these Coconut Banana Egg-ffles is honestly one of my better failures!

It is kinda eggy but just  not too eggy so it is worthy of a bit of syrup or a some applesauce or fruit for topping.  Give it a try and let me know what you think.  Next time I would add some cinnamon and a bit of vanilla… yes, there WILL be a next time….

My ingredients made 5 waffle ‘squares’… I just divided them between 2 plates to serve.  And if you are a vegetarian and don’t eat bacon, just don’t use it of course.

Coconut Banana Egg-ffles
Makes 2 servings.

• 4 large fresh eggs
• 1 medium banana
• 1 Tbs coconut flour
• 1 Tbs crumbled bacon

1. Blend eggs, banana and coconut flour in a medium bowl.
2. Pour approximately 1/2 cup of mixture into waffle iron, or the amount recommended for your own waffle iron.
3. Sprinkle with a few bits of crumbled bacon on the top.
4. Cook according to instructions.
5. Remove to plate and keep warm.
6. Repeat until all batter is used.
7. Serve warm with a bit of syrup or fruit.

Per serving.
Weight Watchers P+ = 4.
Calories 179; Protein 14g; Carbohydrate 4g; Fat 11g; Fibre 2g.

I used my immersion blender to mash the banana and mix the ingredients.

I don’t overfill my waffle iron with batter cause I am afraid of messy cleanups!

Revmove from waffle iron and keep warm while the rest cook.

Add some topppings and get ready to dig in.

Printable Recipe

High Protein Angel Food Cake

I have been working on perfecting this recipe for a few weeks, and I am finally satisfied that it is ready to share. I have decided to simply call it my High Protein Angel Food Cake.

 I am so excited about it… more excited than any of the recipes I have created for a while.

It has pretty much the same ingredients as my High Protein Breakfast Puff, but instead of cooking it on the stovetop in a skillet, I have baked it in the oven.  And it is fabulous… very much like Angel Food Cake, I think.  Not even a bit drier. Actually, The Captain thought I was making an Angel Food Cake when he smelled the aroma coming from the oven the first time I started messing with these ingredients.

The trick is to make sure that the egg whites are at room temperature before you beat them. And yes, I used egg whites from a carton.  And no, I have not tried it without the cream of tartar.  You can leave out the stevia if you wish, and of course you can use flavor of protein powder you like.  I used North Coast Naturals 100% ISO Whey in vanilla for this batch. Or even make it a bit sweeter; I used NuNaturals liquid stevia here.

After it comes out of the oven, it may fall a bit if you have not beaten the egg whites enough, so don’t despair if that happens. It won’t affect the lovely taste. 

And you can enjoy this puff in so many ways.  The first one I made and shared with The Captain, he spread strawberry jam on top of his half.  And I had mine with with a slather of crunchy peanut butter.

This time, I mixed up some  PB2 to drizzle over mine, and he chose to have his with a slurry of peanut butter and jam.  It’s all good. 

Can’t  you just imagine this topped with whipped cream or yogurt and berries?  Mmmmm.  I think this is going to become my birthday cake from now on.... I always had an Angel Food Cake on my birthday when I was a child.

High Protein Angel Food Cake

Makes 1 cake

• 1/2 cup (approximately 4) room egg whites at room temperature
  1 tsp cream of tartar
  10 drops liquid vanilla stevia
  3/4  scoop whey protein powder
  1/2 tsp baking powder

1. Preheat your oven to 350°F.
2. Lightly coat a pie plate or round cake pan (about 8 or 9 inches across)  with non-stick spray.
3. In a large bowl, beat the egg whites, cream of tartar, and vanilla stevia until stiff peaks are formed.  This may take several minutes and longer if the air is humid.  You cannot hurt them by overbeating. 
4. In a small bowl, mix the protein powder and baking powder together.
5. Add the powder mixture to the stiff egg whites and gently combine. Do not break down the peaks when mixing.
6. Pour the mixture into the prepared baking pan, gently spread it evenly,  and bake for 20 minutes.
7. Remove from oven and let rest 5 or 10 minutes before cutting or serving.

Per whole cake.
WWP+ = 4.
Calories 151; Protein 30g; Carbohydrate 5g; Fat 1g; Fibre 0g.

UPDATE:

Because this is a recipe I use often, I have decided to recalculate the N.I. to determine the Weight Watchers Smart Points Value.  It is as follows:

Per whole cake.
WW SP = 2.
Calories 151
Saturated Fat = .2g
Sugar = 0g
Protein = 32 g

Beat the egg whites still stiff.

Lift the beaters from the egg whites. If mounds form in the egg whites, they are getting stiff.

When you think they are stiff enough, beat them a couple of minutes longer!

Sprinkle the powder mixture over the whites and fold in, gently.

Put the mixture in the baking pan and put in the hot oven.

Right out of the hot oven… allow to rest out of drafts and cool breezes.

Nice crunchy top.

Mmmmmm.

And look at the insides.  Soft and luscious.

Half of the puff makes a very filling snack alone…

here topped with Chocolate PB2…

and here, with PB & J

This time with Cool Whip Light, PB2 and half a banana.

And finally, with Cool Whip Light, and some mixed beries.

Printable Recipe

Are you an Angel Food Cake fan, too?

If you like this recipe, won't you please consider Pinning or sharing on Twitter via @WeCanBegin2Feed? Thank  you so very much.

High Protein Breakfast Puff

I love to play with, and create, new breakfast recipes.  I am always looking to get lots of protein into my first meal of the day, and this is a recipe I have been having a great deal of fun with for the last couple of weeks because I do love eggs!  This High Protein Breakfast Puff has many possibilities for variations, too.

I have made this puff with vanilla whey powder, and with chocolate whey powder so far.  It is delicious and quick… and so easy, which is a nice bonus.

And once you have the basics down, you can start to get very creative with it. You can change the spices in the basic recipe… for instance… use cloves and nutmeg and put stewed apples or applesauce on top.  Or make a chocolate puff with almond butter smeared over it… or how about a vanilla puff topped with with chocolate chips and a spoonful of peanut butter?  I have also had one with just a drizzle of sugar free syrup… and honey would be lovely, too. You get it…

Here is the basic recipe:

High Protein Breakfast Puff
Makes 1 serving

• 1/2 cup egg whites
• 1/2 scoop protein powder
• dash of vanilla
• dash of cinnamon
• 1/2 tsp baking powder

1. Put the egg whites into a smallish bowl and beat with a whisk till a bit frothy.
2. Add the protein powder, vanilla, and cinnamon and mix well.
3. Stir in the baking powder till blended.
4. Heat a small non-stick skillet over MEDIUM heat.
5. When the skillet is warm, add the egg white mixture and cover.
6. Let cook about 4 or 5 minutes till the edges are dry.
7. Flip and cook the second side a couple more minutes.
8. Remove to a plate and top as desired to serve.

Per serving without toppings.
Weight Watchers P+ =  3.
Calories 116; Protein 24g; Carbohydrate 2g; Fat 1g; Fibre 0g.

Of course the N.I. for your puff will depend on the protein powder you used, and your choice of toppings.

UPDATE.  I have recalculated this recipe to give you the nutritional information for the Weight Watchers SMART POINTS program as follows:

Per serving without toppings
Weight Watchers SP = 1.
Calories 116; Saturated Fat 0g; Sugar 0g; Protein 24g.

Again, I stipulate that you should do your own calculation for the protein powder you use and the toppings you choose to add after.

Rising nicely, and ready to flip.  If the battter is still runny, it will not flip easily.  Leave it to cook a bit longer.

The second side only takes a couple of minutes and you don’t need to cover the pan.

A cooked and plated puff, waiting to be dressed.

A bit of Greek yogurt and some blueberries…

Yummers!

What do you think?  Easy, right?

My Latest Favorite Breakfasts… What is Yours?

For the past few years I have eaten eggs for breakfast almost every morning.  I have learned the hard way, through trial and error, that the more protein and the fewer starchy carbs I eat in the morning, the better... not only for me but for everyone around me!

When I don’t eat enough protein I get HANGRY… you know that feeling where you HAVE GOT to eat something, anything, right NOW… and you are cranky and shaky and lightheaded?  If you have never experienced this low-blood sugar craziness for yourself, you cannot possibly understand it.  It comes on suddenly and it causes a bit of panic and a lot of concern.

So, eggs for breakfast 'cause eggs are high in protein.  And I do happen to like them. I like them fried, poached, scrambled, and in omelets… with veggies, with fruits, and in faux pancakes and cakes along with a variety of ingredients.

But a few weeks ago, I participated in a 10 Spring Detox with Amber Williford.  It was an elimination diet and eggs were on the don’t eat list.  What was I going to eat for breakfast if I couldn’t have eggs?  Dairy products and nuts were also on the don’t eat list so no Greek yogurt with almond butter either... and certainly no whey protein powders.

What she did suggest was to have some berries along with coconut milk, some hemp protein powder, a few pumpkin seeds and some milled flax.

I tried it several different mornings and quite enjoyed it.  Now I often have a variation of these ingredients as a nice, cold alternative to an egg dish in the morning.  I usually use unsweetened almond milk, as nuts are not a problem for me, and usually I add a scoop of some kind of protein powder to the bowl as well.

Mixed berries with unsweetened vanilla almond milk, vanilla protein powder, and some cinnamon.

Blueberries with unsweetened plain almond milk, vanilla protein powder, banana, pumpkin seeds and cinnamon.

I love these goodie bowls, and am so glad that am expanding my breakfast tastes!

Then a couple of days ago, I saw a post from Danielle Prestejohn on Facebook… and a picture of the breakfast she ate that day. It was scrambled egg whites with a bit of vanilla and cinnamon, some slices of banana, all drizzled with creamy peanut butter.  I had to try it for myself!

The first time out I forgot the vanilla… but it was wonderful just the same.

My peanut butter is the chunky kind so didn’t drizzle, even after heating in the mike.

I made it again today and I remembered the vanilla. I had to admit it actually was a bit tastier… and I also added a few fresh, sweet strawberry slices… this almond butter was a better drizzle, too.  Awesome.

So, yes, eggs again.  But with a completely different twist and totally delicious.  Thank you, Danielle, for the great idea.

For the Weight Watchers among you, egg whites and fruit are Power Foods and do not need to be counted if you are following Simple Start or the Simply Filling Technique.  Just keep track of the amount of nut butter you are using… I only used 2 tsp so that is just 2 P+ on the Weight Watchers Points Plus program. 

Here are just a few links to some of my other favorite breakfasts:

Egg Foo Yung

Ham and Egg Baskets

Avocado and Egg Boats

Banana Protein Cake

This can also be done with chocolate and is wonderful with berries!

For lots of other great ideas, please check out my BREAKFAST IDEAS link under the FEATURED RECIPES tab on my home page.  And you see anything you like, I would love to know about it…and do feel free to PIN and share. 

Do you have a favorite breakfast or do you like to change things up every day?