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Nutrition and food safety
Saturday, 8 November 2014
Lower Carb Baked Apple Pancakes
Topic: Nutrition and food safety

I want, I want, I want...

Go ahead--there are less than 25 grams of carbohydrates (and no faux sweeteners !)  in this plate of Baked Apple Pancakes, your serving size. And if you add a couple of sausage links or bacon strips, you won't add any more carbohydrates. 

How difficult it is to face cold weather and hard work and crave those carbohydrates! But, it's also the time of the year when we have to really work to FORCE ourselves to minimize weight gain and temptations.

That means it's time to remind ourselves of the need to minimize carbohydrates as much as possible. 

What happens when you eat carbohydrates (which are sugars and starches)? They are quickly absorbed and immediately stimulate insulin release in order to reduce the high blood sugars and osmotic load in your blood stream. Insulin then causes the carbohydrates you are not immediately using for energy to be converted to fat for future use. And those fat stores can be used for energy in the future, if you ever decide you want to spend your extra time on a treadmill to burn those new fat stores up. Otherwise, if you do not break the cycle of eating more carbohydrates than you need, you continue to gain fat.

It gets worse, of course, the body becomes resistant to converting excess carbohydrates and storing giant amounts of fat, your body becomes "insulin resistant" over time and you are then at risk for developing type 2 diabetes, a national problem.

How to reverse? Stop the carbohydrate overload!  Look seriously into the foods you eat. There's really no reason to consume more than 25 grams of carbohydrate at a meal and you probably don't need more than 40-50 grams of carbohydrate all day. You DO need fats and protein, fiber (non-absorbed is not counted as a carbohydrate), natural sources of vitamins and minerals, that can readily be supplied by eating non-sugar and starch-laden foods. These would be supplied in meats, fish, poultry, and plants, predominantly vegetables.

So, are you craving those Baked Apple Pancakes?

Try this recipe. If you notice, there is very little sugar and flour, yet it's nutritious and protein-rich because each serving has 2 eggs in it! It's a good way to start to cut out carbs. And, I promise to post more of our low carb favorite recipes this holiday season.

Baked Apple  Pancakes  

serves 2

Preheat oven to 400 degrees and prep a 6- muffin tin with spray oil.

Beat 4 eggs intil fluffy. Add 1/4 cup milk and 1/4 cup flour, a dash of salt and a couple drops of vanilla extract.

In a separate bowl, combine 1 apple, diced with 1 teaspoon butter or butter and canola blend. Microwave on high for 1 minute. Allow a couple minutes to cool.

Stir into the apples: 1 tablespoon pure cane sugar and cinnamon to taste (1/4 tsp?).

Meanwhile, divide egg mixture into the 6 muffin tin. Then divide the apple mixture into the 6  Put it in the oven.

It will puff up like souffles do and separate from the edges. Also, like souffles, note that they will shrink upon cooling, so expect it.

Bake at 400 degrees for 12 minutes. Then remove and plate, sprinkle with powdered sugar (this plate about 1 tsp. of powdered sugar)--add a mug of coffee or tea, maybe a couple of sausage links or bacon and this is one great Sunday breakfast!

And a great start for your LOWER CARB plan coming in at about 25 grams of carbohydrates in the 3 "puffcakes" that constitute 1 serving size, with the powdered sugar on. If it's your "big carb" meal of the day, you won't be disappointed. 











Posted by Karen at 09:12 CST
Updated: Saturday, 8 November 2014 09:18 CST
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