Breakfast
Lunch
Dinner

Lunch

1. Breadless Pizza

Ingredients:

• 4-oz cream cheese
• 3 eggs
• 1/3 cup cream
• ¼ cup grated parmesan cheese
• ½ teaspoon oregano
• ¼ teaspoon garlic power
• 2 cups mixed Italian cheese
• ½ cup pizza sauce
• 1 cup of mozzarella cheese
Pizza toppings of your choice:
• Pepperoni
• Ham
• Onion
• Green pepper
• Mushrooms
• Bacon
• Browned sausage or seasoned ground beef

Instructions:
Step 1:
• Preheat oven to 375 F.
Step 2:
• Beat together cream cheese and eggs until smooth. Add cream, parmesan cheese, spices, and mix.
Step 3:
• Spray 9 x 13 casserole dish with a non-stick spray.
Step 4:
• Sprinkle 2 cups Italian cheese into dish and pour egg mixture over it. Bake at 375 F for about 15 minutes. Let stand for 5 minutes.
Step 5:
• Spread on pizza sauce, sprinkle 1 cup of mozzarella cheese and pile with your favourite toppings. Then sprinkle with more parmesan cheese. Return to over and bake until bubbly and browning. Allow to stand 10 minutes before cutting.
Step 6:
• For a crispier crust, bake at 400 F for 20 minutes then broil for 3-4 minutes. Then add the cheese and other toppings, bake again at 400 F for about 15 minutes, return to the broiler for another 4 minutes to crisp the pepperoni and vegetables.

Servings: 2-3
Source: www.atkinsalltheway.com

2. Apple Sauce Muffins

Ingredients:
• ¾ cup soy protein isolate
• ¼ cup oat flour
• ¼ cup wheat gluten flour
• ¼ cup ground golden flax seed
• 1 teaspoon baking powder
• 2 teaspoons cinnamon
• ¼ teaspoon cloves
• ¼ teaspoon nutmeg
• 1/8 teaspoon mace or ginger
• ¼ teaspoon salt
• 1 cup Splenda
• ¼ cup Brown Sugar Twin (use white if brown in not available)
• 4 eggs
• 1 teaspoon vanilla
• ¾ cup light olive oil
• 1 cup unsweetened apple sauce
• 2-3 drops apple oil
Topping: (optional)
• 1 tablespoon Rolled Oats
• 1 tablespoon Oat Flour
• 1 teaspoon Brown Sugar Twin (or adjust to taste)
• Coupe shakes of cinnamon

Instructions:
Step 1:
• Mix dry ingredients together, mix wet ingredients together.
Step 2:
• Add wet ingredients to dry ingredients and mix well.
Step 3:
• Pour into sprayed muffin tins. Sprinkle with “topping ingredients”, if desired.
Step 4:
• Bake 350 F for approximately 25-30 minutes.

Source: www.lowcarb.ca/low-carb-recipes.html

3. Brilliant Blueberry Muffins*

Ingredients:
• 2/3 cup soy flour
• 1/4 cup oat flour
• 1 tbsp baking powder
• 1/3 cup Splenda
• 1/3 cup brown sugar twin or white sugar twin if brown not available
• pinch of salt
• 1 tsp cinnamon
• 1/2 teaspoon cloves
• 1/2 teaspoon nutmeg
• 1/4 teaspoon ginger
• 1/4 cup walnuts
• 1/4 cup butter
• 3 tablespoon Extra Virgin Olive Oil
• 3 eggs
• 1/4 cup heavy cream
• 1/2 cup blueberries
Topping:
• 2 tablespoons Rolled Oats
• 2 tablespoons Oat Flour
• 1 tablespoon brown sugar twin (or adjust to taste)

Instructions:
Step 1:
• Mix the dry ingredients together.
Step 2:
• Combine wet ingredients – except for the blueberries and mix until smooth.
Step 3:
• Gradually add combined dry ingredients. Mix with large spoon until dry ingredients have combined with the wet. Do not over mix.
Step 4:
• Fold in blueberries.
Step 5:
• Spray a 12 cup muffin tin with Pam.
Step 6:
• Drop mix by tablespoons into comes.
Step 7:
• Evenly sprinkle topping mix over the 12 muffins (only a small amount is needed).
Step 8:
• Bake in a 350 F oven for approximately 12 minutes or until toothpick comes out clean.
Servings: 12

*Originally called: Bonnie's Blueberry Muffins
Source: www.lowcarb.ca/low-carb-recipes.html

4. Pigs in Blankets

Ingredients:
• Cooking spray
• 1 cup Atkins Quick Quisine Bake Mix
• ¼ cup water
• 4 tablespoons (1/2 stick) unsalted butter, melted
• 24 cocktail franks

Instructions:
Step 1:
• Heat oven to 375 F. lightly coat a baking sheet with cooking spray.
Step 2:
• Combine bake mix, water, and butter in a medium bowl just until dough comes together and is blended. Gather dough in a ball.
Step 3:
• Dust a board or counter with a bit of bake mix; roll dough into a 12-by3 inch rectangle. Cut in half lengthwise, and then cut crosswise into 12 strips to make 24 pieces of dough. Roll dough around the middle of each frank, pinching end to seal.
Step 4:
• Set, seam-side down, on baking sheet. Bake until puffed and golden, 15 to 18 minutes.

Prep time: 20 minutes
Cook time: 18 minutes
Servings: 6

Source: Atkins for Life Low-carb Cookbook by Veronica Atkins