Veggie low carb high protein dump muffins:

Makes 6 jumbo muffins.

Instructions:

Beat 6 eggs or equivalent egg beaters/egg whites (I used 3 eggs + 6 egg whites

Seasonings: I used 1-2 Tsp each of dill, cumin, paprika, 1/2 teaspoon of salt and black pepper.

Chopped veggies (use what you have on hand): I used 1.5 cups chopped zucchini noodles, 2 TBS chopped sundried tomatoes, 1/4 cup chopped portobello mushrooms

Cheese: I used 1 cup of a Parmesan, cheddar and feta cheese combo. You can substitute with other cheeses and use more or less, it is not critical to the recipe.

Bake at 350 for 20-35 minutes or until just set.

These are so simple and delicious.

Mix 1 TBS coconut flour or THM baking blend with 1 packet stevia or 5-8 drops liquid stevia, 2 beaten eggs or 1/2 cup of your choice egg beaters or liquid egg whites. If desired add a pinch of salt and cinnamon for flavor (recommended). I also made a chocolate version with the addition of 1 TBS unsweetened cocoa powder. Cook like a frittata: Add egg mixture to a hot pan until starting to bubble on top and bottom beginning to brown, then flip and cook until almost set. It will puff up nicely, but eat quickly because it will deflate. Serve with unsweetened syrup or with coconut oil or butter.

I have been experimenting with low carb, high fiber muffins for a healthier baked goods option, without being as highly processed as the premise options available to purchase online.

Follow the same steps as with the coconut flour/flax meal muffins I posted previously; melt the fat, mix wet ingredients and add to the fat, mix dry ingredients and add wet ingredient to dry.

I based my recipe on the “Basic S recipe” below, I added photos if I used an alternate ingredient. I made corn muffins for the first variation, with 1 TBS fine ground cornmeal to replace 1 TBS of the THM baking blend along with 5 drops of OOHFlavors corn muffin flavor drops. For the dark chocolate muffins, I added 1 TBS unsweetened special dark cocoa powder and 1/2 TBS Lily’s unsweetened mini chocolate chips and kept the THM blend at the same volume. Microwave for 20-75 seconds, depending on your microwave, until set on the edges and almost set in the middle (it will continue to firm up slightly).

These microwave muffins take just a few minutes to make, and are extremely easy, high fiber, low carb and low calorie. Since I was making it for the first time, I used egg beaters (so I could taste the mixture and adjust as needed). I have also switched to using melted coconut oil, but melted butter works just as well.

First, melt the coconut oil or butter, then add vanilla extract and a beaten egg or egg beaters. In a separate bowl, mix the dry ingredients, then add the wet ingredients to the dry ingredients in a microwave safe bowl or cup. Microwave for 30-90 seconds until just set, depending on the strength of your microwave (it will continue to firm up slightly).

I’m almost ashamed to post this, because it is so easy, it’s barely cooking. I really love soups with sautéed veggies, but I can’t stand pre-made pumpkin or squash soup since they are always too sweet. I like my squash savory, not with added sugar. I have already shared my recipe for baked winter squash puréed with veggie broth and coconut milk, but I realized I had just used my last Kabocha squash. After muddling it over I realized that I had a can of organic pumpkin purée in the cupboard from ages ago when I was baking with it and I decided to experiment.

Easiest pumpkin soup (no blender required):

1. Sautée or roast chopped veggies (I used mushrooms and cauliflower)

2. Add garlic, ginger and desired spices until garlic is lightly browned (I used cumin and paprika), then set aside

3. Heat in the same pot:

1 can organic pumpkin purée

1/2 can light coconut milk

 veggie broth or water to thin

4. Add spices (I used cinnamon, more cumin, black pepper and a dash of cayenne)

5. Add back in the veggies until heated through

6. Turn off the heat and squeeze in 1/4 lime wedge and sprinkle with chopped cilantro.
Even easier explanation:

1. Cook some veggies 

2. Add canned pumpkin, light coconut milk and veggie broth in desired proportions (thin vs thick). Add spices to taste.

3. Top with what you like – lime juice, herbs and/or roasted nuts.

Another idea is to use powdered unsweetened coconut milk (I buy this to use at work) to make it even easier (like during your lunch break at the office!).

My clients know that I recommend a huge mostly vegetable meal at least once a day. My common templates are either a base of a salad or a base of a soup, the flavors and ingredients options are limitless from there.

Another great option is a veggie scramble. I find that meals are more satisfying when different temperatures, different textures and different tastes are mixed, which is why I always use oven roasted veggies to top my salads and to add to my soups. Today I made an egg scramble with sautéed mushrooms, then once the eggs were set I added in oven-broiled Brussels sprouts, carrots and cauliflower. I topped this with nutritional yeast, a sprinkle of cheddar cheese and a drizzle of siracha sauce. The seasonings I used included salt and pepper, fresh dill, paprika, cumin, chili powder and minced garlic.