I originally made this recipe in … 2012? I am in the process of fixing all of the broken links and duplicate pages that come with merging three (at least) websites into one. The link for this recipe was broken and no matter how much searching I did online, I could not find the recipe anywhere. So, since I actually wrote this recipe in my notebook way back when, now it’s mine. 🙂 I will make these again, taking better pictures. For now, here is the recipe.
UPDATE: I made this recipe again to take better pictures and parchment paper makes the sticking worse! Use a non-stick baking pan and spray and LET COOL. These cookies are very wet! I tried 2 variations (a little almond flour and a little coconut flour). If you were to add 2 Tablespoons of coconut flour (possibly 1/4 cup), these retain their shape much better, are not as wet, and hide the coconut flavor perfectly (I really do not like coconut flour).
Nut, Coconut, and Sugar-free soft cheesecake cookies
I don’t typically crave meatloaf often (it’s not a dish my husband enjoys) but for some reason I had to have some this week. Why? I want a leftover, cold meatloaf “sandwich”. I want the mayonnaise and mustard, mostly. So, I am slapping a slice of this onto a leaf of iceberg lettuce and BAM! I have my cravings met! I let this cool in the refrigerator, sliced it, placed each slice between parchment paper, and threw those into the freezer. This recipe is totally adaptable. You can add diced bell peppers, salsa, cheese, tomatoes, jalapenos, etc. As you can see in the video above, I added caramelized onions and sauteed mushrooms.
Low Carb Meatloaf
2 pounds ground beef (88% lean from Costco)
1 1/2 cup onions, finely chopped
2/3 cup ketchup Use sugar-free if you can find it
1 large egg
1 teaspoon salt
1/2 teaspoon ground black pepper
Preheat oven to 350 degrees F. Use either a baking sheet with baking racks or a broiler pan, to allow as much of the fat to drain away while baking. Line the bottom with aluminum foil for easier clean-up.
Place all of your ingredients in a large bowl. With your hands (gloves help), squish all of the ingredients together. You want to make sure the seasonings and onion are well incorporated.
Pour out your meat mixture onto a platter and shape it into a loaf. Place the platter into the refrigerator to let it solidify (about 15 minutes).
Now, take your meatloaf out of the refrigerator and transfer it to your baking tray. Place it in the oven and bake for roughly 1 1/4 hours (or until a thermometer reads 160 degrees F). You can serve immediately or let cool for easier, less crumbly slices.
Nutrition Per Serving (includes sugared ketchup): 193 Cal; 19 g Protein; 10 g Tot Fat; 4 g Sat Fat; 4 g Mono Fat; 0 g Trans Fat; 7 g Carb; 0 g Fiber; 5 g Sugar
One dark and stormy night (a relief in Central California) we really didn’t want to barbecue in the rain (and we were low on charcoal). So, my husband made a tri tip roast in the oven. If you aren’t accustomed to this cut, here’s the Wiki about it: https://en.wikipedia.org/wiki/Tri-tip.
How we (my husband as I watched and took pictures) made it:
Oven Roasted Tri-tip Roast Ingredients:
1 beef tri tip roast
Your choice of seasonings
Season your roast (we have been using McCormick Montreal Steak seasoning lately). Preheat your oven to 350 degrees F. Place a heavy skillet (we love our cast iron) on the stove and heat on high. Once the skillet is hot, add about a teaspoon of oil to the pan (or spray with Pam). Place the roast in the pan and sear it for about 4 minutes (as you can see from the photos, it wasn’t that brown this time and turned out better than ever). Flip it over and sear the other side. Now, place the skillet in the oven (do not cover) and let cook until you are happy with the doneness.
The basic rule of thumb is 10 minutes per pound. We baked ours for almost 20 minutes and removed the tri tip from the oven when the thermometer read 135 degree F.
While resting (we let it rest for 10 minutes before cutting) it reached 140 degrees F.
That’s it! To serve, either slice it thick (against the grain) like a steak or thin (think roast beef). My favorite way to eat it is with some cheese and avocado (OH! Maybe some horseradish sauce, too!). Tri tip is great leftover, too! Either dice it and add to scrambled eggs, pan-fry and serve with fried eggs, or just grab a piece and munch away! Here’s some pictures (unless you do not like this setup, I think I will post any recipes I/we create before any pictures because I HATE having to scroll a mile just to read a recipe).
One quick note about getting copies of Dr. Atkins’ original book: I noticed, when updating my Amazon store (look over there) there are a lot more copies of the book available. I have listed the 1972, 1980, 1984, and 1990 publishing dates. I think up until the 1990 version, they are roughly the same. Judith, this is the closest thing I could find to a barbecue sauce recipe from my books.
Steak Sauce 11 Tablespoons 1/2 cup Hunt’s Tomato Puree (sauce) 1/4 cup water 5 teaspoons distilled vinegar 1/4 teaspoon orange extract 1/8 teaspoon salt 1 small clove garlic, crushed 1 teaspoon grated onion 1/2 teaspoon Maggi Seasoning 20 drops of Tabasco sauce Blend and refrigerate until serving time.
WAIT! I found it (I think). It was included in a Barbecued Spareribs recipe!
Dr. Atkins Barbecue Sauce 1/4 cup chopped onions 1 Tablespoon bacon drippings 1/4 teaspoon garlic powder 1/2 cup water 1/8 cup lemon juice 2 Tablespoons tarragon vinegar 1 Tablespoon Lee & Perrins Worcestershire Sauce 3 Tablespoons brown Sugar Twin 1 cup Hunt’s tomato juice 3 Tablespoons of soy sauce (how funny, the note says this can be purchased in a health food store) 1/4 teaspoon paprika 1 Tablespoon Gold Seal cocktail sherry (optional) Saute the onion in bacon drippings until brown, add garlic powder and cook 1 minute. Add remaining ingredients and simmer for 25 minutes.
A MyFitnessPal friend just adopted a ketogenic way of eating. A few tips that just popped out of my head and through the keyboard that I thought I should share with all of you: how to incorporate more fat into your diet without scooping out spoonsful and eating it like ice cream.
Yes, I did that in the beginning. I was desperate to get all the fats into my diet that I needed to. For those who don’t know, the basic way it works with the ketogenic approach is you replace all the carbohydrate calories you normally eat with fat calories. In the beginning, when you are just starting out, that is a lot of fat! That’s why you see so many people (and I did this for almost the entire year I was strict keto) drinking Bullet Proof Coffee (if you google that, you might not see what I drank. I just added a tablespoon each of butter and coconut oil to my coffee and just stirred it in … much better together than either butter or coconut oil by themselves). Or they eat fat bombs. Really. I tried one recipe and it was just cold fat with something (I think it was peanut butter) meant to make you forget you are eating a chunk of fat but it failed.
The problem with doing drinking my bullet proof coffee every day was those nights when we would indulge in a fantastically fatty rib eye steak, I would go over on my fats (a lot). So, I slowly began skipping my bullet proof coffee days and consuming more fats with my meals. Eventually, it got to a point I did not need my bullet proof coffee. So, what were these fantastic tips I gave my friend? The first tip: Starting now, buy fattier meats. Through so many years of being told to eat less fatty meats, we had switched from 80% ground beef to 90%, bought chicken breast instead of other cuts, and purchase pork loin instead of the fat-rich cuts that didn’t require sauces to make them edible. Now, we buy the 80% ground beef. We buy chicken thighs instead of breast. Did you know that most of the wonderfully smelling chicken that is grilled outside of Mexican markets is de-boned, skinned chicken thighs? That’s why it is always so juicy and WONDERFUL! We buy pork chops, the fattier the better and when we want steak, it is either rib eye steaks (with that glorious marbling) or tri-tip roasts. I’ve also (as I’ve written about before) begun branching out with pork butt roasts and even some beef roasts, leaving as much of the fat as I can. Don’t forget fish: any form of salmon has more fats but have you checked out canned fish like smoked herring or sardines?
The second tip (which I don’t think I told her): Track your fat! When I input my meals into MyFitnessPal, I would almost always forget to track the fats I used in cooking. On the days when I remembered, I would almost end up over my allotted fat amounts. So, there you have it. Two tips to ensure your intake of fats is mostly from whole foods instead of a spoon. OH! I almost forgot. If you want to order fats in bulk (instead of paying outrageous prices for tiny containers at the store and do not mind if they are not organic), go here (this is not an affiliate link, I just really like them): http://naturaloils.com/shop/Default.htm
Atkins “Noodles” 2 eggs at room temperature, separated 1/4 teaspoon Krazy Salt (or seasoned salt) 3 Tablespoons butter Melt butter in a cookie sheet that has sides. Beat whites with salt until stiff. Beat yolks with a fork and fold them into the whites. Spread egg mixture on the cookie sheet and bake at 350 degrees F for 10 minutes, or until slightly browned. When cool, slice into strips and use in soups. Total Grams: 1.2 Grams per serving: .6 From the Dr. Atkins’ Diet Revolution (1972)
Matzoh Ball Soup Serves 8 1 egg, separated 1 1/2 Tablespoons chicken fat (or butter if you can’t find it) 1.4 cup hot water or soup 1/4 teaspoon salt 3/4 cup crushed Baken-ets (pork rinds) 2 quarts chicken soup Beat yolk of egg with softened chicken fat (or butter) until thick and well blended. Pour into hot water and beat well. Fold in salt and Baken-ets. Beat egg white until stiff but not dry, and fold into pork rind mixture. Chill for about 1 hour. Heat 2 quarts chicken soup to boiling. Wet hands with cold water, and shape mixture into medium-sized balls, about the diameter of a quarter. Reduce heat, cover, simmer gently for 20 to 25 minutes, and serve. Total Grams: Trace From the Dr. Atkins’ Diet Revolution (1972)
Diet Revolution Rolls (aka Oopsie rolls or Cloud Bread) There are tons of variations of this recipe out there (and I have tried quite a few, including substituting avocado for the cottage cheese) but this one is the best! These are not excessively moist, do not collapse to nothing (they do collapse when they cool but not nearly as bad as other recipes), and they have a great texture. Makes 6 Rolls (2 rolls per serving)
3 eggs separated
1/4 teaspoon cream of tartar
3 Tablespoons cottage cheese (NOT low-fat)
1 package Sugar Twin (or 1/4 teaspoon sweetener of choice)
Pam spray (optional)
Preheat oven to 300 degrees F. Spray Pam on Teflon cookie sheet (or use ungreased parchment paper). Separate eggs very carefully (make sure that none of the yolk gets into the whites). Beat egg whites with cream of tartar until whites are stiff but not dry. Blend yolks, cottage cheese and Sugar Twin together until thoroughly incorporated. Fold yolk mixture into beaten egg whites (be extremely careful not to break down the egg whites). Mix for no more than a minute. Place the mixture carefully on the teflon cookie sheet (parchment paper), gently putting one Tablespoon full on top of another until each “roll” is about 2 inches high (or use 1/3 cup ice cream scoop). Repeat this until you have 6 piles. Rolls should resemble delicatessen rolls. Place the cookie sheet in the oven and bake for about 1 hour. Let them cool before removing from the baking sheet (the will deflate a bit). Do not slice to use for a sandwich (they are not thick enough). One roll=one slice of bread Per Roll: 39 Cal (56% from Fat, 38% from Protein, 6% from Carb); 4 g Protein; 2 g Tot Fat; 1 g Carb; 0 g Fiber; 0 g Sugar Caraway Rolls
Mix 1 Tablespoon of caraway seed into yolk mixture.
Per Roll: 40 Cal (56% from Fat, 38% from Protein, 7% from Carb); 4 g Protein; 2 g Tot Fat; 1 g Carb; 0 g Fiber; 0 g Sugar Onion Rolls
2 Tablespoons minced onion
1 Tablespoon butter
In a small frying pan on medium heat, sautee 2 Tablespoons Onion in 1 Tablespoon melted butter until they are almost brown. Let cool, then mix into yolk mixture. Per Roll: 58 Cal (68% from Fat, 26% from Protein, 6% from Carb); 4 g Protein; 4 g Tot Fat; 1 g Carb; 0 g Fiber; 0 g Sugar Serving examples:
One entire batch of Diet Revolution Rolls (without sweetener or salt, if you plan on using either in the bread crumbs)
Put the six cooked (and cooled) rolls into a blender or food processor. Process until the rolls become fine crumbs. For drier crumbs, either let the rolls dry overnight before processing. Season according to your tastes/recipe and use in any recipe to replace traditional bread crumbs. When used as breading, this tastes like flour breading (not actual bread crumbs). Total Grams: 3.1
Diet Revolution Bread
2 Tablespoons Soya Powder (if you have to buy this, here’s a non-affiliate link to what I bought: http://a.co/d/ggqvd01)
1 Tablespoon water
While making the Diet Revolution Rolls above, mix these ingredients in with the yolk/cottage cheese mixture. Let this sit for 15-20 minutes. This allows the soya powder to re-hydrate (and not become hard rocks in the bread). Proceed with the rest of the recipe above. Originally from the Dr. Atkins’ Diet Revolution (1972), pages 225-227.
Makes 1 cup (16 Tablespoons)
3 Tablespoons onion, chopped
1 Tablespoon butter
8 Tablespoons Dijon mustard
1/4 cup heavy cream
1/2 teaspoon Worcestershire Sauce
1/2 Tablespoon chopped chives
Saute onions in butter until soft.
Stir in mustard and cream until well heated (do not boil).
Blend in Worcestershire Sauce.
Sprinkle with chives.
Total Grams: 7.0
Grams Per Tablespoon .4
From the Dr. Atkins’ Diet Revolution (1972)
I am adding the 7 day menu from the Dr. Atkins’ Diet Revolution (1972) book to the About 1972 Atkins page. In doing so, there are dishes listed that I have not posted to my blog (until today). Get ready for some posting craziness! 🙂
Scrambled Eggs with Spicy Ham Serves 2 4 thin slices boiled ham Mustard sauce 2 Tablespoons butter 4 eggs Salt Pepper 1 Tablespoon heavy cream Cut ham in half to make squares. Spread with Mustard Sauce. Melt butter in skillet. Beat eggs with cream, salt, and pepper and scramble in the butter until lightly cooked. Spoon out some scrambled egg in center of each square, roll up, fasten with toothpicks, and serve hot. Total Grams 4.0 Grams Per Serving 2.0 From the Dr. Atkins’ Diet Revolution (1972)
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