You will find below all the Atkins Recipes! Please read the tips
first! Enjoy!
Helpful tips

If you don't have all the sweeteners, use any sweetener you have to
taste. Mixing different sweeteners intensifies the sweetening effect,
and requires a lesser amount of the sweetener. Always start with the
equivalent of 2 tbsp and add until sweet enough for you. For cooking
with sugar substitutes, refer to the company of the particular sugar
substitute you want to use. Most products have a toll free number to
call for more information.
Always bake in preheated oven, be careful not to over bake, I check
with a toothpick that it comes out clean (dry).
Use plastic,(not for baking) wax-paper, parchment paper, butter or pam
– type sprays to line your baking pan.
Baking pan is your choice; bread loaf pan works well, but also the
square and rectangular pans work great too.
Most recipes get very stiff, it is best to use your hands to knead the
mixture really well making sure the powder gets dissolved in. It may
also be helpful to put some butter on your hands to help press it
firmly into the pan.
Always chill or let cool before cutting into bars, unless otherwise
stated.
Store bars in airtight containers, they may also be frozen.
Store the syrups in airtight containers in the refridgerater.
I have done my best to provide accurate carb counts.


Which Protein Powder to use?

It's best to use the "scoop" that comes with the package, but in case
it's lost or you buy bulk, this is approx. 1/3 of a cup. Protein
powders are pretty much interchangeable. Keep in mind, though, that
carb and protein counts vary by brand and flavor, so your end result
may differ from the original recipe. It is your personal preference to
taste as to which powder and brand you use. Can be found in most
grocery stores, or a health food store.



Soy powder (also called soya) powder and soy flour are both made from
soybeans. Both contain protein and some carbohydrate and are
appropriate for doing Atkins. Soy powder is ground finer than soy
flour therefore works better in shakes: soy flour used for baking, is
denser than soy powder and therefore has more carbs.

Soy protein isolate as the name implies, separates the protein from
the carbohydrate content of the soybean, making it lower in carbs than
soy flour or soy powder.

Protein powder is a source of pure protein, usually an egg protein or
vegetable-based protein powder. Keep in mind that many protein powders
contain certain carb-laden fillers and hidden sugars. Make sure you
read the label to check carbohydrate and sugar content.

Whey protein isolate is considered the highest quality protein
available in terms of the body's ability to utilize it. It is
extremely low in carbohydrate, high in protein and contains virtually
no fat. It has also been shown to possess immune-boosting capabilities
by increasing the body's cellular levels of glutathione, an important
anti-oxidant.



Lecithin Derived from soy beans or egg yolks, nutrient-rich lecithin
is a wonder ingredient. It's used in cooking as an emulsifier,
preservative, lubricant, and moisturizer. It's a healthful substitute
for fat in baked goods, adding moisture and improving texture. Bakers
use it as a dough enhancer because it helps give yeast breads more of
a rise. It comes either granulated or as a liquid and can be found
in health food stores. Substitutes: vegetable oil (In bread recipes,
substitute this for lecithin measure for measure.)

guar gum This thickener is very popular among people with gluten
allergies. Look for it in health food stores. It clumps easily so
add slowly. Substitutes: Xanthan gum (Substitute an equal amount of
xanthan gum for guar gum. Xanthan gum is more expensive, but
interchangeable with guar gum.) OR pre-gel starch

Stevia This has been touted has a healthful alternative to
non-nutritive artificial sweeteners. It's quite sweet, but has a
bitter aftertaste. Look for it in health food stores. Substitutes:
sugar OR artificial sweeteners



Feel free to have fun, try other flavor combinations, wing it given
whatever ingredients you have on hand. This is all supposed to be
enjoyable and creative, right?



Nut Spice Protein Bars 90 g Protein Powder
3 tsp baking powder
8 tsp Splenda
4 medium eggs,
1/4 cup vegetable oil
1/4 cup water
1/4 cup peanuts, chopped
1 tbsp vanilla extract
1 tbsp cinnamon
1 tsp nutmeg
Mix dry ingredients. In seperate bowl mix eggs, oil, extracts. Beat
well and add to dry ingredients, mixing well.
Add water. Should be wet like cake mix. Pour in sprayed pan. Bake at
325F degrees 15-25 minutes.
Makes 8 bars; Approx 3 g carbs per bar

Pumpkin Bars
3/4 cup almond flour
2 tsp oat flour
2/3 cup canned pumpkin
2 eggs
1/4 cup vegetable or almond oil
2 tsp brown sugar twin
3/4 cup splenda
1/2 tsp baking powder
1/2 tsp salt
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp ground cloves
1/4 tsp ginger
1 tsp vanilla extract
1/2 cup chopped walnuts or pecans

In bowl beat eggs with Brown Sugar Twin. Add vanilla extract and
canned pumpkin, mixing well after each. Set aside. In a seperate bowl,
mix almond flour, baking powder, oat flour, salt, Splenda, and spices
until well mixed. Pour eggs/pumpkin mixture into dry ingredients and
be careful to mix extremely well. Add chopped nuts and mix again. Pour
into baking dish that's been greased with butter or PAM. For thin
bars, use a 12" X 8" pan; for thicker bars, try an 8" X 8". Bake at
350 degrees F. for 25-30 minutes for rectangular pan, and 30-40
minutes for square pan. Cool in pan for 5-10 minutes before removing,
then cut in squares and enjoy! You can frost the bars with the
following recipe:

Cream Cheese Frosting
1 8-oz package cream cheese at room temp
2 tsp vanilla extract
1 tsp butter flavor extract
3 packets of Splenda
1 tspBrown Sugar Twin
sprinkle of cinnamon
Mix all ingrediants well. For a more creamy and prettier frosting, mix
with electric mixer till whipped. A drop of yellow food coloring is
nice, but optional. Spread on pumpkin bars.
Makes 12 squares; Approx. 3 carbs per square (including frosting)

Lemon Meringue Bars
Base:
3/4 cup unsweetened coconut
3/4 cup ground almonds
1/3 cup melted butter
Mix all together and press into a 13x9 pan. Bake 350 for about 8
minutes until golden edges form.

Filling:
2 1/4 cup water
1/2 cup lemon juice
28 pkgs sweetener
1/8 tsp salt
3 eggs
few drops yellow food coloring
1/4 tsp lemon extract
2 tbsp butter
1/4 cup cornstarch

Mix water, lemon juice, sweetener and cornstarch together in a
saucepan. Bring to boil, reduce heat and heat 1 minute while whisking.
Add salt, coloring and extract. Beat eggs in a bowl and whisk 1/2 of
the lemon mixture into the eggs, then pour them into the remaining
lemon mixture in the saucepan. Heat on low for 1 or 2 minutes while
whisking. Add butter and stir until melted. Pour over prepared base.

Meringue:
3 egg whites
1/4 tsp cream of tartar
10 pkgs sweetener

Beat meringue ingredients until soft peaks form. Spread over lemon
filling, sealing edges against pan. Bake 425 for 4-5 minutes or until
slightly browned. Cool and cut into 15 squares
Makes 15 bars; Approx. 5 carbs per bar

Quick Praline Bar
24 graham cracker squares
1/2 cup packed brown sugar
1/2 cup butter
1/2 tsp vanilla
1/2 cup chopped pecans (substitute chopped almonds or cashews)
Heat oven 350 degrees. Arrange graham crackers in single layer in
ungreased jelly roll pan. Heat brown sugar and butter to boiling in
saucepan and boil for one minute while constantly stirring, remove
from heat and stir in vanilla.
Pour sugar mixture over crackers, spreading it evenly. Sprinkle with
pecans. Bake 8 to 10 minutes or until bubbly, cool slightly.

Makes 12 bars; Approx 3.5 carbs per bar


Protein Bars 1

7 scoops of Protein Powder
1/2 cup softened butter
4 oz. cream cheese
1/2 cup walnuts
1/4 cup Splenda

Soften the butter and cream cheese together...and mix. Add in the
protein powder, and Splenda. Mix in nuts, sunflower seeds, coconut or
whatever else you're using. The batter will be pretty stiff. Press
firmly into a greased pan. Chill until firm.
Makes 6 bars; Approx 2.5 carbs per bar.

Homemade Chocolate Bars

1 square unsweetened chocolate

3 tbsp Protein Powder

3 tbsp soy protein

1 tbsp psyllium husks

1 tbsp unsweetened coconut or almond meal

1 tbsp SugarTwin brown sugar

1 tbsp Splenda

5 drops Stevia

1/4 cup whipping cream

1 tbsp peanut butter

1 tsp vanilla extract

1 tsp mint extract (optional)

1/4 cup crushed pecans (optional)



Microwave the chocolate square for 1 minute on high. It should almost
be melted or half-way through. Add peanut butter on top and microwave
for 1 minute on high. Add cream and microwave for 1.5 minutes on high
(make sure the cream starts boiling, it has to be hot, or the bars
will become powdery). Sprinkle the psyllium husks first on the hot
mixture, this helps solidify the bars. Add the rest of the ingredients
on top and mix together. Press into a greased pan. Chill until firm.

Makes 6 bars; Approx 3 carbs per bar.

Protein Bars 2

1 square unsweetened baker's chocolate
2 tbsp. butter
2 tbsp. heavy cream
3 packets Splenda
3 scoops (1 cup) Chocolate Protein Powder

1 cup chopped peanuts or 1 1/4 cup chopped pecan
1/2 cup unsweetened coconut
2 tbsp. Sugar Free Syrup, maple syrup (or water, in a pinch

Melt chocolate and butter in microwave for 1 min; stir until
completely melted. Add Splenda and heavy cream and stir until creamy.
Add protein powder, peanuts, coconut and stir until mixed pretty well,
add syrup (or water), and mix thoroughly. Press firmly into a greased
pan. Chill until firm.

Makes 6 (very large) bars; Approx 5 carbs per bar



Peanut Butter Protein Bars

2 tbsp no-sugar peanut butter

2 tbsp melted butter

1/2 tsp liquid artificial sweetener

1/4 cup Splenda

1 scoop Vanilla Praline protein powder



Melt peanut butter and butter in microwave or double boiler. Mix in
the sweeteners thoroughly. Add protein powder and stir until it forms
a ball. Roll up in ball and knead a bit; then separate into even
portions, shaping as desired. Chill until firm.
Makes 4 bars; Approx 2 carbs per bar.



Nutty Fudge Bars

2 1/3 cups vanilla protein powder

1 oz square unsweetened chocolate

1/2 cup butter

4 oz cream cheese

1 oz chopped walnuts

1 tsp vanilla extract

1 tsp peanut butter

1/4 cup Splenda



Melt butter, cream cheese, peanut butter and chocolate in a bowl, mix
together very well. Add splenda and vanilla, mix. Add walnuts and
protein powder and mix. Press firmly into a greased pan. Chill until
firm.
Makes 8 bars. Approx 3.2 carbs per bar.



Fudge Walnut Bars

2 1/3 cups chocolate protein powder

1/2 cup butter

4 oz cream cheese

1/2 cup chopped walnuts

1/4 cup Splenda



Melt butter and cream cheese. Mix in protein powder and Splenda. Add
walnuts and mix again. Press firmly into a greased pan. Sprinkle
additional finely chopped walnuts on top if you like. Chill until
firm.
Makes 8 bars. Approx 2.5 carbs per bar.



Pineapple Bars

1 1/2 cups soy protein isolate

3 tbsp whey protein

1 cup Splenda

1 1/2 tbsp liquid sweetener

1 1/2 tbsp glycerin

3/4 cup heavy cream

3 tbsp coconut or almond oil

1 tbsp sugar free pineapple preserves
OR - 2 tbsp finely chopped unsweetened fresh pineapple

1/2 teaspoon pineapple extract


Combine soy, whey and Splenda in a food processor. Add remaining
ingredients. Pulse on high until a soft dough forms. Remove dough and
knead by hand. Press firmly into a pan and bake at 350°F for 10
minutes. Remove from pan and cut into bars while still hot.
Makes 6 bars. Approx 3 carbs per bar.

Fudgey Caramel Bars
4 tbsp butter
1.5 tbsp unsweetened cocoa powder
2 tbsp chocolate Sugar Free syrup
2 cups chocolate Whey Protein
1 cup coarsely chopped nuts

Melt butter in large bowl in microwave. Whisk cocoa in well, then
sugar free syrup. Add protein powder and chopped nuts Press into a
greased pan. Chill until firm.
Makes 6 bars. Approx 3.5 carbs per bar.

Lemon-Banana-Cranberry Bars

3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup of Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract

Mix together dry ingredients. In separate bowl mix together eggs, oil,
and extracts & beat well. Add to dry ingredients to second mixture,
combining well. Add water and cranberries. Should be a wet consistency
like a cake mix. Pour into greased pan. Bake at 325 for 10-15 minutes.

Makes 4 bars; Approx 4.13 grams of carbs.



Fudgey-Nutty Bars
2 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda

Melt butter, cream cheese, peanut butter and chocolate in bowl in
microwave. Mix together very well and then add splenda & vanilla,
mixing well again. Add walnuts and protein powder and mix. Press
firmly into a greased pan. Chill until firm.

Makes 8 bars; Approx 3.5 carbs.



Peanut Butter Cookie Dough Bars

2 cup protein powder (both vanilla & chocolate would work)
1/2 cup of chunky natural peanut butter
1/4 cup melted butter
Enough vanilla Sugar Free syrup to make the consistency of cookie
dough.
Mix Peanut Butter & sugar free syrup with melted butter.
Add protein powder & mix until well-blended. Either refrigerate and
eat like cookie dough or bake at 350 for 15 minutes.
Makes 6 bars; Approx. 4 carbs




Sesame-Almond Bars

1/4 cup cream cheese
1/4 cup butter
1/4 cup tahini, from roasted sesame seeds
1/4 tsp pure stevia powder
1 tsp vanilla extract
1/4 tsp almond extract
1 1/4 cup soy protein
1/3 cup vanilla protein powder
1/2 cup Sugar Free Vanilla Syrup
2 tbsp Sugar Free Maple Syrup
2 oz finely chopped almonds

After melting cream cheese & butter, mix in tahini, stevia, and
extracts. Mix in protein powders. Add syrups and mix well. Mix in
chopped almonds. You may need to add more or less syrup to get texture
you like. Press firmly into a greased pan. Chill until firm.

Makes 12 bars; Approx 2.4 grams carbs per bar



Coffee Protein Bars
1/4 cup oil
3/4 cup vanilla whey powder
2 eggs
2 tbsp oat flour
1/4 cup heavy cream
1 tbsp baking powder
1/4 cup hot water
2 tsp cinnamon
1 tsp instant coffee
1/4 cup mini chocolate chips
1/4 cup Splenda
1 tsp liquid sweetener

Dissolve coffee in hot water. Mix oil, eggs, cream, water, Splenda &
liquid sweetener together. Mix dry ingredients together and then add
to the first mixture. Stir until moistened.
Pour into greased pan. Sprinkle chips on top. Bake at 375 degrees for
12-15 min.

Makes 16 pieces; Approx 3 grams carbs.



Maple Vanilla Protein Bars
4 oz cream cheese
1 stick butter (1/4 lb)
1 cup soy protein powder
1 cup Vanilla Protein Powder
1/2 cup Sugar Free Vanilla Syrup
1/4 cup Sugar Free Maple Syrup
1 tsp. vanilla extract

Melt cream cheese and butter . Mix in protein powders.
Add syrups and vanilla extract and mix.

Makes 12 bars; Approx 5 carbs



Apple Spice Protein Bars
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup Flax Seed oil (or olive oil)
1/4 cup water
1/2 apple (chopped into tiny pieces)
1 tbsp vanilla extract
2 tsp lemon extract
1 tsp maple extract
1 tbsp cinnamon
1 tsp nutmeg

Mix together dry ingredients. In separate bowl, mix together eggs,
oil, and extracts. Beat well then add to dry ingredients, mixing well.
Add water and apple. Should be a wet consistency like a cake mix.
Pour into greased square cake pan. Bake at 325 for 15-25 minutes

Makes 9 bars; Approx. 3-5 carbs per bar.



Sesame Protein Bars
2 tbsp butter
4 tbsp sesame tahini or peanut butter
1 cup sesame seeds (preferably white sesame seeds)
3 packets Splenda
3 scoops Protein Powder (Vanilla Praline or Vanilla)

2 tbsp Sugar Free Syrup (Hazelnut, Vanilla or Almond)


Melt butter and tahini or peanut butter in microwave. Add protein
powder, sesame seeds and Splenda and mix to combine. Add syrup. You
may have to knead with your hands at this point, as the mixture will
be stiff. Press into a lined pan Chill until firm.
Makes 6 bars; Approx. 4 carbs



Almond Joy Protein Bars
5 Branacrisp Crackers, crushed
1/2 cup flax seed meal (1/4 cup seeds, ground)
1 cup walnuts, coarsely chopped
2 scoops chocolate Protein Powder
2 scoops Soy Protein Powder
2 tbsp oatmeal
1/4 cup Splenda
20 drops Stevia

2 tbsp unsweetened coconut
1 tbsp unsweetened cocoa powder
1/4 cup cream
1/4 cup water
1/4 cup butter
2 tbsp Sugar Free Maple Syrup or cold coffee
1 tsp coconut extract (optional)
2 tsp almond extract (optional)

Combine crushed crackers with other dry ingredients. In microwave melt
together cream, water, butter and maple syrup (or cold coffee). Remove
from heat and add extracts. Whisk to make sauce smooth. Pour hot
mixture over dry ingredients and mix well. Press firmly into a greased
pan. Chill until firm.

Makes 6 bars; Approx 3.9 carbs


Chocolate Protein Bars
2 squares unsweetened baker's chocolate
4 tbsp butter
4 tbsp heavy cream
1 tsp vanilla extract
6 packets Splenda
6 scoops chocolate Protein Powder
1 1/2 cups chopped pecans
1 cup dried, unsweetened coconut
1/4 cup flax seeds, measured and then ground
4 tbsp Sugar Free syrup (hazelnut is best)

Melt chocolate and butter in microwave. Mix in Splenda, then add cream
& vanilla, blending thoroughly. Add the protein powder and mix until
powder is completely incorporated. Mix flax, pecans, and coconut
together and pour over chocolate mix. Pour the sugar-free syrup over
this and mix together. Press into a greased pan. Chill until firm.

Makes 12 bars; Approx 4.4 carbs



Chocolate Toffee Fudge Bars
15 Scoops chocolate protein powder
1 cup unsweetened coconut
1 1/2 stick melted butter
1/2 cup Sugar Free English Toffee Syrup

4-6 Tbsp. Cream



Mix all, add a little more cream if too crumbly,
add small amounts at a time and mix.
Press firmly into greased pan. Chill until firm.

Makes 9 bars; Approx 3.3 carbs



Fruit Protein Bar

1 oz. Protein Powder
3 ounces grounded mixed nuts
skin of 1 orange
skin of 1 lemon
2 tbsp almond-cream
1/2 tsp cocoa powder
2 tbsp flax seeds
1 tbsp sesame
2 oz cocoa butter
lemon and orange flavour
sweetener to taste
Dipping chocolate * recipe follows*



Melt the cocoa butter and stir in the almond cream.
Add the remaining ingredients. Mix. Press into a greased pan. Chill.



Dipping Chocolate
1 oz unsweetened chocolate
2 tbsp cocoa butter
1 tbsp warmed cream (I put it in the microwave for about 20 seconds)
1 tsp vanilla extract
1 tsp cyclamates
3 packets Splenda



Melt chocolate and cocoa butter removing from heat before
the chocolate is fully melted and stir until all is
liquid. Pour in the cream, vanilla and sweeteners while stirring.
Dip bars before chocolate hardens.



Coconut Chew's

2 eggs
1 cup Splenda
1/4 tsp. maple extract
1/4 cup butter, melted
1 tsp. vanilla
1/4 cup arrowroot
1 tsp. baking powder
1/4 tsp. salt
1 cup unsweetened coconut, finely chopped
1/2 cup chopped walnuts
¼ cup cranberries (cooked until they pop and lightly sweetened)



Beat eggs, sweetener and maple in medium bowl; mix in melted butter
and vanilla. Combine flour, baking powder and salt in small bowl; mix
into egg mixture. Add in coconut, walnuts and cooked cranberries.
Spread into a greased 8-inch baking pan.
Bake at 350 for 20 minutes or until browned. Cool.

Makes 16 bars; Approx 3.3 carbs



Blueberry & Almond Squares

1/2 cup flax seed meal
1 cup Protein Powder
2 tsp baking powder
1 tsp ground cinnamon
1/3 cup Splenda
6 packets cyclamate & dextrose
3 large eggs
4 tbsp melted butter

2 tbsp heavy cream
3 tbsp water
1 tsp lemon zest, grated
1/2 tsp almond extract
1 cup frozen or fresh blueberries
1/2 cup toasted almonds - coarsely chopped



Stir dry ingredients until well blended. Beat sugar and egg in
separate bowl. Mix in melted butter, cream and water, lemon zest and
extract. Mix liquid mixture into dry mixture. Fold in berries and
nuts.

Spread into 2 greased 8 x 8 baking pans.
Bake at 350 for 20 minutes. Cool.

Makes 16 bars; Approx. 3.3



Almond Poppy Seed Flax Bars

In a large mixing bowl, beat together:

6 tbsp butter, melted
3 eggs
6 tbsp heavy cream

Then add:

1/2 cup Splenda
1/2 tsp. almond extract
2 scoops Vanilla Praline Protein Powder
1/2 tsp. baking soda
1/2 tsp. baking powder
1 tbsp. poppy seeds
1 cup flax seed meal

Spread into a greased pan. Bake at 350 for 15 to 20 minutes.
Makes 12 bars; Approx 4.5 carbs



Atkins Bake Mix

1 cup soy flour

2 cups soy protein isolate

2 tbsp baking soda

1 tsp salt

2 tbsp Splenda

Sift together then store and use as you would Dr. Atkins. It's much
cheaper
and things come out about the same.
Note: You could try substituting soya powder (milder taste) for the
soy flour and substituting egg protein for soy.
Soy flour can be purchased in most grocery stores in the bake section;
soy
protein isolate is available in health food stores.


Bake Mix 2
1.5 cups protein powder (unflavored is best, but vanilla will do)
1.5 cups vital wheat gluten flour
2 tbsp baking powder
1 tsp salt
2 tbsp Splenda
Sift everything together 3X
Bake Mix 3

1 cup soy flour
1 cup protein powder
4 tbsp powdered egg whites
3 tbsp baking powder
1 tsp salt

Sift everything together 3X.
Bake Mix 4

1 cup protein powder
1 cup soy flour
3 tbsp baking powder
1 tsp salt



Sift everything together 3X.


FLAVORED SYRUP (LIKE DAVINCI)
For 1 cup syrup: 1 cup water
1/2 tbsp extract
1 tbsp liquid splenda, or 24 pkts
1/2 tsp guar gum
For 1/2 cup syrup: 1/2 cup water
3/4 tsp extract
1 1/2 tsp liquid splenda, or 12
pkts
1/4 tsp guar gum
For 1/4 cup syrup: 1/4 cup water
1/2 tsp extract
3/4 tsp liquid splenda, or 6 pkts
1/8 tsp guar gum
Boil water with extract and sweetener. Remove from heat and add guar
gum 1/4 tsp at a time and stir WELL. This will thicken upon cooling.
Guar gum clumps easily. I stir in 1/8 tsp at a time and whisk very
well
Carb counts: with liquid splenda = 0 Each packet of Splenda is .5
carbs.
Chocolate Syrup
1 1/2 cups Splenda 1 cup cocoa
dash salt
1 cup hot water
2 tsp vanilla
2 tsp guar gum

In a medium saucepan, over medium heat, add Splenda, cocoa and salt.
Gradually add the hot water, stirring to keep mixture smooth.Cook
stirring constantly until it boils.Remove from heat and stir in
vanilla & guar gum (put back on stove if it doesn't thicken right
away)Cool to room temperature then pour into a sealable container &
refrigerate.
Makes 2 cups syrup; 2.7 carbs minus 0.9 gr. fiber= 1.8 carbs per
tablespoon.


Raspberry Syrup
1 cup raspberry juice recipe below
1/3 cup Splenda
3/4 tsp guar gum
Pour the juice into a small pot over medium low heat; bring to a boil.
Remove from heat, add Splenda and guar gum, whisk well.Return to heat
& boil until thickened. If all the guar gum doesn't blend in strain
through a mesh strainer.
Per tablespoon: 1.4 minus 0.5 gr. fiber= 0.9 carbs.

Raspberry Juice for Syrup
1 pint fresh raspberries or frozen
1 cup cold water

Place berries in a saucepan over medium low heat; add the water.Bring
to a boil and simmer for about 15 minutes. When cooked, pour into a
cheesecloth lined container & let drain until all the liquid is out of
the berries and only pulp remains.(do not squeeze the cheesecloth as
the juice will be cloudy) Measure out the juice & then proceed with
making a syrup.

Strawberry Syrup
1 cup strawberry juice
1/3 cup Splenda
3/4 tsp guar gum

Pour the juice into a small pot, over medium heat & bring to a
boil.Remove from heat, whisk in the guar gum & Splenda .Return to heat
& boil until thickened. If any lumps are visible, strain through a
mesh strainer.
Per tablespoon: 1.3 minus 0.3gr. fiber= 1 carb.

Strawberry Juice for Syrup
1 pint fresh strawberries
1 cup cold water

Place berries in a saucepan over medium low heat; add water & bring to
a boil. Simmer for about 15 minutes.Pour mixture into a cheesecloth
lined container so that the juice can drip into the container. Let the
fruit drip until only a "dry-like" pulp remains (do not squeeze the
cheesecloth or the juice will be cloudy) Measure amount to equal 2
cups

Maple Syrup
1 1/2 cup water
1 cup Splenda
2 tsp maple extract
1/2 tsp vanilla extract
3-4 tbsp butter (optional)
1/8 tsp salt
3/4 tsp. guar gum
Microwave water in a 2 cup microwave safe bowl. Place in blender.
Add everything else and mix until smooth. Place container into
refrigerator. Heat before using.

Makes 1 ½ c. syrup 1 gram carb per tablespoon
17 calories per tablespoon with butter, Without butter the calories
are almost –0- .03 per tablespoon

Espresso Sauce
1 cup heavy cream
1/4 cup finely ground espresso
1 square unsweetened chocolate
2 tsp Splenda
Pinch salt
1 tsp vanilla
Pour cream and espresso into a saucepan. Scald (heat to just before
boiling) Remove from heat and strain. Add chocolate,
vanilla, Splenda and salt.

Berry Syrup

1/2 cup strawberries

2 tbsp orange juice

pinch of Splenda

Puree strawberries, add orange juice and sweetener. Microwave to a
simmer then allow to cool before using.
2 tbsp serving is 2 gram carbs

Blueberry Syrup
Put about 1/4-1/2 cup of frozen blueberries in a small saucepan. Heat
the berries slowly,until you have a good amount of warm juice in the
pan. Serve warm over pancakes with butter.
Bake Mix Pancakes
1/2 cup of bake mix
2 eggs
1/3 cup soda water
1 tbsp heavy cream
1/4 tsp salt
oil for the skillet

Mix all ingredients until batter is smooth. Cook up pancakes on hot
griddle brushed with oil.

Zucchini Breakfast Pancakes
1 cup shredded zucchini
3 tbsp Atkins bake mix or soy or oat flour (adjust carbs)
2 packets Splenda
2 oz heavy cream
1/4 cup water
dash salt
1/2 tsp cinnamon
1 large egg -slightly beaten
oil or butter for skillet

Mix all ingredients. Heat skillet over medium heat and add a little
butter or oil to prevent sticking. Pour in a small amount of batter
and flatten into a 3 -4" circle. Let brown on one side (about 1
minute) then flip and brown on other side and cook through.
Makes about 10 pancakes at about 1g each.
Bake Mix Muffins
2/3 cup Atkins Bake Mix
4oz cream cheese
6-8 packets Splenda
2 eggs
1 tbsp extract - coconut, almond, banana, cinnamon, whatever you
prefer.

Soften cream cheese in microwave for about one minute. Add remaining
ingredients, mix well by hand. Spoon into muffin tin sprayed with Pam.
Bake at 350 for 20 minutes. You can also use this batter as pancake
mix, adding blueberries and using vanilla extract.

Bake Mix Muffins 2
1/2 cup Bake Mix
3 eggs
2 tbsp melted butter
2 tbsp sour cream

Mix all ingredients together. Pour into muffin tray. Bake at 350 for
25 minutes. Makes six muffins. Serve hot from the oven with butter or
cream cheese.
You could probably add some blueberries and sweetener and get a decent
tasting blueberry muffin, too.

Fluffy Cinnamon Muffins
4 eggs
1/2 tsp cream of tartar
1/4 cup cottage cheese
2 tbsp soy flour or Atkins bake mix
1 tbsp Splenda
1/2tsp cinnamon
1 more tbsp Splenda
1/2 tsp more cinnamon
4 tbsp softened butter

Spray a muffin tin with cooking spray. Preheat oven to 300. Beat egg
whites with cream of tartar until stiff. Set aside. Mix cottage
cheese, egg yolks, 1 tbsp Splenda and 1/2 tsp cinnamon until well
blended. Add soy flour / baking mix and blend well. Gently fold into
egg whites and spoon into muffin tins - makes 8-10.
Bake at 300 until lightly browned and springs back when touched -about
25 minutes.
Mix butter, Splenda and cinnamon well. When muffins are done and
cooled slightly, spread the butter mixture over each one.
You could make a cream cheese frosting (cream cheese, Splenda, vanilla
and some cream -beaten well) and bake this in a small loaf pan and
have a cinnamon coffee cake out of it.

This whole recipe is 11 g, 2g fiber - so about 1g per muffin.



Pumpkin Muffins

2/3 cup Atkins bake mix
1/2 cup of pumpkin
2 eggs lightly beaten
1 tbsp oil
1/4 cup flax seed
1/3 - 1/2 cup Splenda
2-3 tbsp cream
1/4 cup chopped pecans
1 tbsp cinnamon
1/4 tbsp nutmeg
1/8 tbsp allspice or cloves
1/8 tbsp ginger
Mix all ingredients well. If too thick, add a little water. (This
mixture should be pretty thick though, or they will turn out sort of
mushy on the inside). Pour into muffin pan sprayed with Pam. Bake at
350 for 20-30 minutes or until lightly browned.
After fiber, I have that these come to about 3.5 grams of carbs per
muffin. They are pretty big muffins though.

Chocolate Fudge Muffins

1/3 cup almond flour
1/3 cup Atkins bake mix
1/8 cup flax meal
1/3 cup splenda

1 tbsp brown sugar twin
1/2 package cream cheese
1 tbsp cocoa powder
1 square unsweetened baking chocolate
1 tbsp butter
1 tsp vanilla extract
2 eggs
chopped nuts (optional)

Heat cream cheese in microwave for 1 minute. In separate bowl melt
chocolate and butter. Add melted chocolate to cream cheese, add eggs
and vanilla. Mix well until smooth. Add all other ingredients. Mixture
should be thick, but if too thick, just add a little water. Bake at
350 for 20-25 minutes. Makes 6 muffins, at 4.5 carbs each.

Cranberry Orange Nut Muffins
1/3 cup almond flour
1/3 cups Atkins bake mix
1/8 cup flax meal
1 tbsp brown sugar twin
1/3 cup Splenda
2 eggs
1/2 package cream cheese
1 tbsp orange extract
1 - 2 tsp finely chopped dried cranberries (I used dried tart
cherries, as they are slightly lower in carbs)
Heat cream cheese for 1 minute in microwave. Add eggs and extract. Add
all other ingredients. Again, add a little water if too thick. Bake in
sprayed muffin pan for 20-25 minutes at 350. Makes 6 good size
muffins. (I have a carb count of 4.5)


http://www.geocities.com/dietsplus

(John Brown) informs us:

>You will find below all the Atkins Recipes! Please read the tips
>first! Enjoy!
>Helpful tips

Man, he's gonna get out of his plus-size coffin and haunt you for copyright
infringement.

Sorry gang, it's been a rough week.

Best,

Marc

In article >,
(MrAoD) wrote:

> (John Brown) informs us:
>
> >You will find below all the Atkins Recipes! Please read the tips
> >first! Enjoy!
> >Helpful tips
>
> Man, he's gonna get out of his plus-size coffin and haunt you for copyright
> infringement.

Except he wasn't fat.

> Sorry gang, it's been a rough week.

Except you're not sorry.

I hope next week is better for you.

Miche

--
If you want to end war and stuff you got to sing loud.
-- Arlo Guthrie, "Alice's Restaurant"