3 Minute Protein Bread (low carb, sugar free, dairy free*, paleo)

Just "baked" in the microwave

Made in a 6 inch corningware...perfect for a kid's (or grown-ups)
peanut butter and jelly!

Miss bread and biscuits? Like real, chewy bread that doesn't come out crumbly and doesn't require tons of starches that will up your blood sugar faster than you can say tapioca? I know I did...until I devised this versatile recipe that started out being cooked in the oven, but has since been relegated to the microwave and/or waffle iron to ensure good rise and perfect, bready density...not hockey puck-ish texture disguised as bread!

Please try this and let me know what you think. It is far superior to ANY gluten free (especially low carb) bread that I have tried, and we have tried a lot!


Coming soon...modifications to make restaurant quality butter-garlic rolls & cinnamon buns!

Need ingredients? Check Amazon...it will suck buying them the first time, but you will make this stuff again and again and you won't think twice when it's time to re-order - cross my heart! Another note, I use subscribe and save for almost all of my baking ingredients that I order online. This saves me 20%...which is huge. You can sign up for subscribe and save and cancel before you get your second order, if you decide you don't need anymore!

**If you use the links below and make a purchase, I will receive a small commission from Amazon through their affiliate program. It costs you nothing additional and I don't EVER recommend products that I don't purchase through Amazon myself...**



3 MINUTE BREAD!

1/3 c coconut flour
1/3 c whey OR egg white protein powder (use egg white only for dairy free)
1/3 c psyllium husks (powdered)


See...a real biscuit (note the biscuit balls that
are pre-made in the container, ready for the
fridge and fresh bread...in 3 MINUTES!

2 tsp baking powder (or 1 tsp baking soda + 1/2 tsp cream of tarter)1 tsp salt
1/2 c milk of choice (I usually use canned coconut milk, but have also used whole and goats)
1/4 c + 2 Tbsp water
2 Tbsp Apple Cider Vinegar
4 extra large eggs
Butter/Coconut oil for greasing cooking dish


Mix all of the wet ingredients in a large bowl w/ a hand mixer, or use a high powered blender. Add the salt and baking powder and mix well. Add the protein, then the psyllium husks and finally the coconut flour, mixing well after each addition.


Once you have a dough like substance, let it hang out and thicken up for 3-5 minutes. Melt about 1/3 Tbsp butter in your microwave safe dish (I use small corningware or my glass pyrex) and then swirl it around to coat the bottom and about 1/2 inch up the sides. Divide your dough into approximately 7 1/4 c. balls. You are going to cook one at a time...you can save some in the fridge to have hot, fresh rolls in 3 minutes! 


When you are ready to make your bread, flatten your dough ball slightly into the prepared microwave container and then flip it over so their is butter/oil all over it. "Bake" it in your microwave, starting at about 1.5 minutes and adding 20 second increments until it is slightly firm in the middle. This make take a few attempts, but err on the side of under-done, as you can always re-nuke it. Once it's overcooked, it gets rubbery and hard around the edges.  For 1/4 c. dough in a 1 cup pyrex, in my 1200 watt microwave, it takes 2 minutes and 20 seconds to perfect bready, biscuit goodness. 1/3 cup (when I make larger rolls) takes 3 minutes. It's an art, this microwave baking...

Microwave Sugar Free Blueberry Cake (Coconut Flour - gluten and grain free)

2 Tbsp coconut Oil
1 egg
1/4 + 1/8 cup almond/coconut milk
30 drops of liquid stevia (20 flavored cinnamon, 10 regular)
1/2 tsp baking powder
1/4 tsp xanthan gum
1 tsp vanilla
1/4 c (scant) coconut flour
1/3 c blueberries
1 tsp cinnamon

Using a microwave safe bowl - I use a 4 c. Pyrex glass measuring cup, melt the coconut oil for 30 seconds or so. Whisk the milk into the hot oil. Add the egg and whisk until all combined. Add liquid stevia, vanilla and cinnamon, whisk well. Add baking powder and xathan gum, sprinkling them over the top so that they don't clump, whisk well. Add flour and stif to combine. Add blueberries (fresh or frozen) and stir.

Flatten out the top and microwave for 4-6 minutes. Until you know how long it will take in your microwave, start with 4 minutes and go in intervals of 30 seconds until you hit 5 minutes, then start checking every 15 seconds. It should be set on the top...

Let it COOL!!! When it's hot it is kinda eggy...when it's cool, its delcious!

Store in the fridge...great low carb, high fiber breakfast!

Quick Steak StirFry - Single Portion

4 oz pre-cooked (aka leftover) steak, sliced on the bias
5 asparagus stalks
1/4 tsp salt
1/8 tsp pepper
Handful of grape tomatoes
1 tsp olive oil
1 1/2 Tbsp low sodium soy sauce
1/2 tsp minced garlic
1/4 tsp minced ginger
1/8 tsp chili sauce
1/8 tsp stevia
1 Bag Shirataki noodles, rinsed and drained well (these can be found in with the tofu aisle)

Heat oil in wok over medium heat. Add asparagus, cook for 2-3 minutes until it begins to get tender. Add garlic, salt and pepper. Continue to heat thru, stirring frequently. Add tomatoes and steak, soy sauce, ginger, chili sauce, and stevia. Stir to coat. Heat through. Chop Shirataki Noodles into bite size pieces. Add noodles to wok. Stir to coat & serve.