Recipes: Breakfast Things

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1. Sausage Muffins (Strict)
2. Ricotta Pancake (Strict)
3. Soy Protein Powder Pancakes (Strict)
4. Faux French Toast (Strict)
5. Cinnamon Breakfast Muffins (Strict)
6. Custard for Breakfast or Dessert (Strict OR Liberal)
7. Breakfast Quiche (Strict)
8. Perfect Protein Pancakes

1. Sausage Muffins (Strict )
1 pound sugar free sausage (either patties or bulk sausage)
4 eggs
1 cup heavy cream
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup protein powder
1/2 cup grated cheddar cheese
1/2 cup grated Swiss cheese

1) Preheat oven to 375 degrees.
2) Grease a small (4 to 6 muffins) muffin tin, or a small baking pan.
3) If sausage is precooked, crumble the sausage and set aside. If not, brown and drain the sausage, and set aside.
4) Beat the eggs in a bowl, and add cream, salt, pepper, and powder. Mix.
5) Fold the cheeses into the egg mixture.
6) Gently stir in the sausage meat.
7) Pour into the muffin tins, and bake for 15 minutes, until set and
turning brown. You can make these the night before and re-heat in microwave oven. Makes 4 to 6 muffins. top

2. Ricotta Pancake (Strict)
1 large or extra-large egg
Sugar-free vanilla extract to taste - about 1/2 teaspoon
Cinnamon to taste - about 1/4 teaspoon
A pinch of nutmeg
2 teaspoons Splenda
2 Tablespoons whole milk ricotta cheese (do not use cheese from liquidy part -- I pour off the liquid each time I open up the container and then scoop out cheese)

1) Beat/whisk egg.
2) Add vanilla, cinnamon, nutmeg, Splenda and ricotta and beat again until mixed.
3) Pour into buttered, heated (over medium heat) non-stick fry pan (mine is a 10 inch pan and one pancake fills the bottom).
4) Cook until bottom browned and set.
5) Flip very carefully with spatula -- this is the tricky part and took me many mornings to perfect -- still make a mess if I rush the cooking and flip before the bottom is set. (I sometimes cut into fourths in the pan and flip each section by itself.)
6) Cook about twenty seconds more (it is really cooked through already -- you are just lightly browning the other side). Slide onto plate.
7) Top with sugar free syrup (I have found a delicious Splenda sweetened pancake syrup made by Walden Farms -- found it in a low carb store) or sour cream mixed with strawberries and Splenda or whatever suits your taste buds. Good just by itself!
Note from Judy: I have this for breakfast every morning and it is very satisfying. top

3. Soy Protein Powder Pancakes (Strict )
Put in blender:
3 eggs
3/4 cups water (add more water til better is rather thin)
3/4 cups heavy cream
(on liberal can use 1 1/2 cups milk)
1 1/2 tablespoons oil

Blend to mixed well.

In small bowl combine:
3/4 cup soy protein powder
3 teaspoons baking powder
1 tablespoon splenda
1/2 teaspoon salt

Turn blender back on and slowly add contents of bowl and blend til smooth. Fry in greased hot fry pan making 4" round pancakes. Flip when middle is full of bubbles. top

4. Faux French Toast (Strict)
1 and 1/2 ounces of pork rinds (usually sold in 3 oz. pkg)
2 eggs
1/4 cup of cream
3 pkg of splenda or equiv. sweetner
1/4 tsp cinnamon
1/2 tsp vanilla

Crumble pork rinds until almost dust. (One three ounce pkg equals approx. 1 cup crumbled. 1 1/2 ounce equals approx 1/2 crumbled.) Beat eggs well, mix in all other ingredients, add to pork rind crumbs and mix well again. Let stand 5 minutes. It will be gloppy.

Heat skillet. Spray with Pam. Fry pancake style until both side are brown. Hard to mess this one up. Get good quality pork rinds, make sure to allow to get gloppy.

Sugar Free Syrup:
1 cup of water
1/2 tsp of maple syrup extract
24 pkg of splenda or equivalent
1/2 tsp xanthan gum

Boil water, extract and sweetner. Remove from heat and add xanthan gum, 1/4 tsp at a time. Mix well. Refigerate. With thicken as it cools. top

5. Cinnamon Breakfast Muffins (Strict )
3/4 c vanilla whey protein powder
1/8 c "Just Whites" (or any powdered egg white)
1 T baking powder
6 packets Splenda
1/8 tsp salt
2 t cinnamon
1/4 cup crushed pecans
1/4 cup heavy cream
3 large eggs
1/8 cup water
3 T melter butter (instead of oil to get butter flavor)

Preheat oven to 400 degrees. Oil muffin pan well.
1) Mix all dry ingredients in a small bowl.
2) Mix all liquid ingredients in large bowl, then add dry ingredients and mix with hand mixer or whisk for a minute. Pour into muffin pan and bake for 10 -15 min.
Note: You can get 12 really small muffins, but I prefer to make 9 bigger ones. They should come out like sponge cake inside. If dry then you overbaked.

Let them cool completely before putting in ziploc bags or containers (or the condensation makes them gummy on top.) Keep for several weeks in the fridge. Also can be frozen. top

6. Custard for Breakfast or Dessert (Strict OR Liberal)
1-1/4 cup milk (for liberal diet) or 1/2 cup cream diluted with 3/4 cup water (for strict diet)
2 teaspoons vanilla
4 eggs, beaten
1/3 cup splenda
1/2 tsp salt
Nutmeg

In 4 quart glass measure, combine the ingredients and whisk together well. Pour into four 6 ounce custard cups. Sprinkle with nutmeg. Place the cups on dish or tray about one inch apart. Microwave uncovered on medium for 8-10 minutes till set, rotating at least once. Times may vary with microwave. The center should tremble a bit, don't overcook. Serve warm or chilled. top

7. Breakfast Quiche (Strict)
1 teaspoon butter
1 1/2 cups heavy cream
1 cup cheddar cheese, grated (or Swiss. You want something with some bite)
2 teaspoons basil (dried)
3/4 tsp. paprika
1/4 teaspoon garlic powder
1 chopped scallion (or shallot) or dash onion powder
4 eggs
salt and pepper

Preheat oven to 325. Butter or oil a 9 inch pie pan (bottom AND sides) Put cream into a medium saucepan and heat until foamy. Reduce heat and mix in grated cheese. When the cheese melts add the other ingredients and mix. Remove from heat and cool for five minutes. Add one egg at a time and mix in thoroughly. I use my little Braun hand mixer.Pour into pie pan, place in oven and bake until set, about 45 minutes.You can also add ham, sausage, or bacon, mushrooms, etc.

8. Perfect Protein Pancakes (Liberal)
2 eggs
1/2 cup ricotta cheese
1/4 cup vanilla-flavored whey protein powder
1/2 tsp baking powder
1/8 tsp salt

1. Spray a heavy skillet or griddle with nonstick cooking spray and place over medium heat.
2. In a mixing bowl, whisk together the eggs and ricotta until quite smooth.
3. Whisk in the whey protein powder, baking powder, and salt, only mixing until well combined.
4. Drop the batter onto the skillet or griddle by the tablespoonful. When the bubbles on the surface of the pancakes are breaking and staying broken, flip them and cook the other side. I use my electric griddle and make them a little bigger. Makes approximately five pancakes. (They taste a bit like French toast.)
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