1972 Recipes, Appetizers, Level 1, Lunch, Recipe, Snacks

Dr. Atkins' Cheese Crackers

These were easy to make (really easy) and tasted good! I wouldn’t cut them into 20 pieces, like the recipe says, unless you want crackers the size of Cheez-Its. The crispy edges had a great flavor, so I think if we partially cooked these (until they were set enough to cut), then spread them out on a parchment-lined baking sheet to finish cooking, they would be even better!

Cheese Crackers

4 Tablespoons Parmesan or Romano cheese, finely grated
2 eggs (or 2 large egg whites = 1/4 cup egg substitute)
2 Tablespoons butter
1/4 cup sesame seeds (crushed in a blender)
1 Tablespoon heavy cream (or half and half/whole milk)
Pinch of salt

Nutrition as written (20 crackers): Per Serving: 32 Cal (80% from Fat, 12% from Protein, 8% from Carb); 1 g Protein; 3 g Tot Fat; 1 g Carb; 0 g Fiber; 0 g Sugar

Nutrition, with egg whites and half and half (20 crackers): Per Serving: 28 Cal (77% from Fat, 14% from Protein, 9% from Carb); 1 g Protein; 2 g Tot Fat; 1 g Carb; 0 g Fiber; 0 g Sugar

Breakfast, Dinner, Levels 2 And Above, Lunch, Recipe, Snacks

Almond Flour Wraps

So, if you’ve been following me long, you know I love tortillas and have been trying to work out in my head how to make some at home.  Well, I came close today.
I took this recipe for Almond Flour Bread (http://mariamindbodyhealth.com/toasted-sub-sandwich-and-panini/), used 2 whole eggs instead of the egg whites, added at least another cup of almond flour, made the dough into balls about the size of racket balls (got 12), then floured a board and rolled them out. The taste has a hint of wheat flavor due to the psyllium husks and the texture is more spongy, like a wrap. These will do!
I don’t think I would change anything about these, since they aren’t omelets or crepes (yes, I have an attitude). I did notice they got more pliable (I could roll them out thinner) as time passed, so I think letting the dough rest covered for about 20 minutes would make a world of difference!  UPDATE:  Thinner is not better!  I scrambled up some eggs and made a breakfast burrito.  The last one I cooked (which I rolled out to about 10 inches in diameter) didn’t like the weight of the eggs.  So, keep them rolled out to no more than 8 inches and you’ll be good.  🙂
Please note that when I said I added about a cup of extra almond flour, that truly is a guess. The original recipe is very wet, so I added about half a cup to the dough, then kept added to the board as I was rolling out the dough balls.
Thankfully, someone already put this bread recipe into MFP:

Desserts, Levels 2 And Above, Recipe, Snacks

Double Chocolate Avocado Ice Cream (dairy-free) – Updated

And this one I’m going to get going in a minute. I’ve been seeing just about everywhere how people are using avocados like this. Well, I happen to have one left that’s almost past it’s prime, so I’ll test this out. I’ll just update this post once I’ve actually tried it. Again, substituting my sweetener of choice (Splenda) for the honey/molasses.

All I can say is “WOW!” Despite the slight hint of avocado, it tastes like chocolate pudding! It’s now in the freezer and I can’t wait! Oh, and I used heavy cream instead of coconut milk because it’s there. This is definitely a keeper recipe and perfect for those “just too soft” avocados!


1 large ripe avocado, peeled and chopped
½ cup canned lite coconut milk
¼ cup honey or pure maple syrup
3 tbsp cocoa powder
½ tsp vanilla
dash of salt
3 tbsp mini chocolate chips

Desserts, Levels 2 And Above, Recipe, Snacks

Berry Crumble with Coconut and Almond Flour

This one is more paleo but just substitute the honey for your sweetener of choice and you are good. If you have Diabetes, watch your blood sugars with this one. The natural sugars in the fruit can spike them.


As with most fruit crumbles, this is just devine served with a side of cream or vanilla ice cream.  Yum!


4 cups frozen berries (your selection, your choice.  I like to use the mixed pack)

1 T lemon juice

1/3 cup honey

1 cup ground almonds

2 T coconut flour

1/4 t ground cinnamon

1/8 t baking soda

2 T butter, cut into pieces


  • Place the fruit filling in a saucepan and gently defrost.  Add the lemon juice and honey.   Cook for about 15 minutes until the mixture is thick in density.
  • Preheat the oven to 170C/325F degrees.
  • Mix the almonds, coconut flour, cinnamon, baking soda and butter with your hands until the mixture looks like fine breadcrumbs.
  • Place the filling in a baking dish.  Top with the breadcrumb mixture and cook for 20 minutes, until the topping starts to become golden.
  • Eat and enjoy!
Desserts, Levels 2 And Above, Recipe, Snacks

Skillet Chocolate Chip Cookies – Low Carb and Gluten-Free

#2 on my “must not make” list, mostly because at least with cookies, they can go on a plate and I can stash them out of sight. This one would be sitting there, on the stove, whispering to me every time I walked by it.

1 ¼ cups almond flour
3/4 cups finely shredded, unsweetened coconut
1/2 tsp baking soda
1/2 tsp salt
1/4 cup butter, softened
1/4 cup Kelapo coconut oil
1/2 cup Swerve Sweetener
2 tsp molasses (optional)
1 large egg
1/2 tsp vanilla extract
3 ounces Homemade Sugar-Free Chocolate Chips OR other sugar-free chocolate chips OR chopped 85% or higher cacao chocolate

Appetizers, Dinner, Levels 2 And Above, Recipe, Snacks

First Update: Crackers Plus An Awesome Paleo Recipe Page

Well, some nights, you just don’t really want to cook anything.  So, our dinner was a little carnitas with salsa and cheese, chicken salad, and salami with cheese, all on a plate.  Hubby went searching for crackers but since I have to consciously think of him in order to put them on the shopping list, we didn’t have any.  I could have sworn I posted some of the wonderful-looking nut recipes I’ve seen online but I hadn’t on either blog.  Here’s the post I just made about how to make your own flours: How to Make Flour Substitutes
So, here are some I’ve found.  I’ll be trying some of these out tomorrow and will update this post with my thoughts.
2 cups (300 g) of mixed nuts (we used cashew, almonds, pumpkin seeds and flax seeds)
1 egg
2 tbsp water
1 tsp sea salt
Top with: sea salt, anise seeds, nigella seeds or some other seeds of your choice.
UPDATE: 12-19-2013: O.k.  I made this today.  I used
1 cup almond flour
1/4 cup each of walnuts, sesame seeds, pistachios, and sunflower seeds (which I made into flour using my Magic Bullet)
I don’t have parchment paper, so I buttered an insulated cookie sheet and had to keep adding water to my rolling pin because these sure were sticky. I also don’t have sea salt so used kosher salt instead. They ended up with too much salt, so I think next time I will use 1/2 teaspoon in the dough and 1/2 teaspoon for sprinkling on top.
To me, with this mixture of nuts/seeds, these taste a lot like Ok Mok crackers. The sesame was surprisingly strong but you could almost make the mistake that there is whole wheat in this recipe. I like them but the final verdict will be when hubby tries them when he gets home from work. And they feel like they need oil, so I can’t wait to try the next recipe.


Recipe: Paleo Onion Sesame Crackers


  • 2 c. nut meal (any kind will work – I used 1 c. almond & 1 c. walnut)
  • 3 tbsp. dried flaked onion
  • 1 tsp. garlic salt
  • 2 tbsp. sesame seeds
  • 3 tbsp. olive/grapeseed oil
  • 1 egg, beaten


  1. Mix dry ingredients together.
  2. Add in oil and egg and mix until moist.
  3. Form into large ball and place in the middle of a large piece of parchment.
  4. Place another piece of parchment on top.
  5. Roll from the center out with a rolling pin until around 1/10th of an inch thick (see photos of crackers to gauge).
  6. Remove top parchment.
  7. Using a pizza cutter, make a grid. You don’t need to separate them now; after they bake, they will break right along this edge, like perforation.
  8. Remove any pieces from the edge that are too thin – they will burn.
  9. Bake at 250 for around 45-60 minutes, depending on your oven until no longer soft.


Savory Dilled Crackers

  • 1 cup blanched almond flour
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 teaspoon dried dill
  • 1 egg white
  • 2-3 tablespoons water

1. In a medium mixing bowl, mix together the almond flour, coconut flour, baking powder, salt, paprika, garlic powder, onion powder and dill.
2. Add the egg white and 2 tablespoons water and mix well with a fork.
3. Generously flour the counter and the dough with coconut flour and roll the dough out to 1/8 inch thick. You can either cut then with cute little cookie cutters or score them into squares with a knife. Transfer the crackers to 2 greased baking sheets.
(Note: if you are using cookie cutters, the dough will begin to dry out as you repeatedly roll out and flour it. Add a bit more water to the dough when/if needed)
4. Bake the crackers at 375 degrees for 10-13 minutes, or until golden brown and crispy.

Note: The crackers tend to absorb a little moisture as they sit out on the counter. So either consume within a couple hours, (which isn\’t really that hard) or pop them back in the oven for a couple minutes before serving to get maximum crispiness.

And this is one giant page of paleo recipes!

Appetizers, Desserts, Journal, Levels 2 And Above, Lunch, Recipe, Snacks

How To Make Flour Substitutes

Boy, I’ve been slacking.  I haven’t posted about how to make nut/seed flours!  I don’t make them very often but with the next post I’m going to make, knowing how to do this will save you TONS of money.  A while ago, I posted a recipe that called for almond flour on Facebook.  One of the responses I got was, “Do you know how expensive that is?”  Well, no.  I had never bought any.  So, I looked the next time I went to the store.  Dear Lord!  $9 for a bag that would be used with just two of the recipes I have collected over the years!  Just buy the nuts and make your own!

This one focuses on nuts and seeds (and she talks about using chia as an egg substitute):
Wayback Link for how to make nut and seed flours

How to make coconut flour:

And this one discusses gluten-free flour substitutes (not just low carb):
http://www.attunefoods.com/blog/2013/04/how-to-make-your-own-gluten-free-flours-in-3-minutes-or-less/ Defunct link. Here’s the information that was originally in the post:

How to Make Your Own Gluten-Free Flour in 3 Minutes or Less

It’s hard to deny the convenience of wheat flour. One bag and you’ve got a million recipes at your fingertips. Venture even slightly into gluten-free recipes, and your grocery shopping list could double in length with various flours and starches. It gets especially frustrating when a recipe calls for just 1/4 cup of two or three different flours. Suddenly you’re investing in a $5 to $10 bag of millet flour or gluten-free oat flour that will sit, virtually untouched, for months and months. To avoid this issue, and to simplify my pantry, I learned how to make gluten-free flours at home in a pinch.

Make your own almond flour

The Equipment
Yes, a flour mill will give you the most powdery result, and allow you to pulverize even the toughest grains and legumes, but that requires an investment of kitchen space and money. Instead, you can use a spice / coffee grinder, the grinder attachment with a personal-size blender (just $20 to $30 if you don’t have one!), a food processor, or even a high power blender. I find that the grinder route actually works best, but ideally you want to use one that has at least 200 watts of power. Some are on the wimpier side at just 150 watts – they will grind the “easiest” options below, but may struggle beyond that.
Best “Grains” for the At-Home Job
You might notice from my pantry picture (below) that I do still stock some pre-ground flours and starches. Not all grains and legumes are easy to “flour” at home. For that reason, I have this little guide of easiest, pretty easy, definitely doable, for convenience and too tricky as categories.

how to make your own gluten free flour- oat flour- before

Oats Before


how to make your own gluten free flour- oat flour- after

Flour After

how to make your own gluten free flour - millet

These can be made with even the wimpiest of spice grinders; I always recommend making them at home.

Oat Flour – Whole or quick gluten-free oats can be pulverized in just 30 to 60 seconds into very powdery flour.
Cashew Flour – You may not hear of this one much in gluten-free recipes, though it is a staple for dairy-free recipes, but cashews are a beautifully soft nut that grinds up nicely. It doesn’t work as well in baking as almond flour, but still has its place. You may need to sift out some little nut butts, but typically 60 seconds of grinding does the job.
Sun-Flour – Sunflower seeds also grind seamlessly. Like cashews, they work well in recipes but shouldn’t be relied upon when baking. I use them more for coatings or things like hearty cookies with other grain flours. Again, 60 seconds in the grinder usually gives you a slightly coarse but lightly ground seed flour.
The following can turn into nut or seed butter if you grind them for too long (stick to just 1 to 2 minutes, giving them a stir or shake 30 seconds in to avoid clumping on the sides. Grind just until they turn into coarse flour and not a second longer. To give you a few second window of opportunity, freeze the nuts before grinding.
Almond Flour – You can go for fancier nut flour by using blanched almonds, but everyone here voted for the muffins made with unblanched, home-ground almonds over the store-bought blanched stuff – no joke!
Hazelnut Flour – Hazelnuts offer a different flavor profile, but with similar results to almond flour.
You’ll definitely need those 200 or 250 watts plus for these coarse grains, but even my little spice grinder was able to tackle millet and quinoa. I sometimes buy buckwheat flour still, but most of my friends grind it at home. You may need those full 3 minutes of high power grinding to get a fine result. Keep in mind that millet, quinoa, and rice flours can all be slightly sandy, even when store-bought.

Millet to flour after 2 minutes in my little $10 spice grinder

Millet Flour – The little grains actually pulverize well, and as a flour is a great ingredient for whole grain breads – though you only need a little.
Buckwheat Flour – Nutty, awesome, a must try.
Quinoa Flour – Similar to millet, but slightly bitter.
Rice Flour (White or Brown) – I’ve found this to be the toughest of grains, and have to let my little grinder rest a little, but it still works.
For toastier or crunchier needs, I grind grainy cereals and skip the flours altogether! You can even crush them in a baggie with a meat mallet if you don’t feel like cleaning an appliance.
Whole Grain Cereal – As you’ll notice, I always stock a whole grain gluten-free cereal (Buckwheat & Hemp Erewhon Cereal is my latest kick). It is versatile for grinding to make an easy coating, no other flours required!
Corn Flakes or Crispy Rice Cereal – Another great one for coatings, but can also be ground for using as some of the flour in recipes like muffins.
Some flours and starches are simply too hard to tackle or require extra processing that isn’t easy to do at home.
Chickpea Flour – Nearly broke our grinder trying to do this one. A flour mill should be able to tackle it though.
Coconut flour – Coconut requires de-fatting to turn into flour.
Starches – These are a different animal, but also fairly inexpensive to purchase. This includes corn, potato, arrowroot (pricier), and tapioca starches.
Why Grind your own Gluten-Free Flours?

  • Buying the whole grains and nuts is much less expensive.
  • Whole grains and nuts won’t go rancid as quickly as their flours.
  • Whole grains and nuts are much more versatile – you can cook them as a side dish, use them whole in recipes, or grind them into flour.
  • It helps to simplify your pantry! You will have one item instead of two in your cupboard and on your shopping list.
how to make your own gluten free flour pantry
1972 Recipes, Appetizers, Level 1, Levels 2 And Above, Recipe, Snacks

Atkins Cheddar Olives

From Dr. Atkins Diet Cookbook (1974)
Makes 28 olives

  • 28 large pimento-stuffed green olives
  • 2 cups (1 pound) grated sharp Cheddar chese
  • 1/2 pound sliced bacon

Halve large stuffed olives lengthwise.  Remove pimentos and chop fines.  Blend cheese with pimentos.
Stuff olive halves with this mixture.  Press halves together.
Cut bacon slices in half.  Wrap each olive in 1/2 slice bacon.  Secure with toothpick.
Broil 4 to 5 minutes on each side or until bacon is crisp.
Total grams carbohydrates: 14.7
Grams per olive: .5

1972 Recipes, Appetizers, Level 1, Levels 2 And Above, Recipe, Snacks

Atkins Ham and Egg Balls

From Dr. Atkins Diet Cookbook (1974)
Makes 10 balls

  • 5 hard-cooked eggs, shelled
  • 1 teaspoon minced chives
  • 2 Tablespoons mayonnaise
  • Pinch of Paprika
  • Krazy Salt, to taste
  • 1/4 teaspoon white horseradish
  • 1/4 pound boiled ham

Separate yolks and whites of eggs. Mash yolks with a fork.  Add chives, mayonnaise, paprika and salt. Put egg whites in blender with horseradish and ham. Blend until smooth.
Mix the two mixtures together.  Shape into 1-inch balls. Refrigerate.
Total grams carbohydrates: 2.2
Grams per ball: .2

1972 Recipes, Appetizers, Level 1, Levels 2 And Above, Recipe, Snacks

Atkins Stuffed Eggs (Greek Style)

From Dr. Atkins Diet Cookbook (1974)
Makes 6 servings

  • 24 Greek olives, pitted
  • 6 hard-cooked eggs
  • 2 Tablespoons soft butter
  • Krazy Salt, to taste

Puree pitted olives in blender.
Cut eggs in half lengthwise and mash yolks until fine.  Combine olives, yolks, butter and salt until a smooth paste is formed.
Fill egg whites with mixture.
Total grams carbohydrates: 6.6