Low-carb eating: Have your pancakes and eat them too

One of the drawbacks of a low-carb diet is the seeming lack of variety. Meat and vegetables are great until you remember what you’re missing: Things like bread, pancakes and ice cream.

But don’t despair, making your own versions can be easy, healthy and cheap.

In this episode of “Kaua‘i Kitchen” you can learn three simple recipes for low-carb, low-sugar snacks that are not only flavorful and satisfying, but nutritious.

Visit The Garden Island Web site to view video on these recipes adapted from Dr. Jan Kwasniewski’s book, “Homo Optimus.” Unlike the Atkin’s diet, which advocates high amounts of protein that can strain the liver and kidneys, Kwasniewski recommends getting most of one’s daily energy intake from healthy fats. According to Kwasniewski, the “Optimal Diet is based on the delivery of the most important nutritional elements, e.g., the most valuable proteins and fats, whilst leaving the body in charge of the distribution of these elements to the most critical areas.”

Rather than being unhealthy junk foods these low-carb versions are actually great health foods containing more protein and beneficial fats that can help provide longer-lasting energy and keep you full and satisfied. More with less.

Low-Carb Cottage Cheese Pancakes

Servings: 2

4 eggs (preferably locally produced)

1/2 cup cottage cheese (preferably organic or hormone free)

2 tablespoon Flour of choice (I use buckwheat; it is gluten-free.)

1 teaspoon vanilla (optional)

1 teaspoon cinnamon (optional)

Butter and/or coconut oil (preferably organic, for cooking)

In a medium-sized mixing bowl beat eggs. Add cottage cheese and mix well. Add vanilla and stir. Add flour and cinnamon and mix  until lumps are smoothed out. Heat skillet over medium heat and add butter and/or coconut oil. A mix of the two works better and keeps the pancakes from sticking. Using a large spoon, scoop a portion of the batter onto the pan. Wait until you see air bubbles popping up throughout the pancake and turn. Give it a minute or so and then scoop up and lay on plate in a warmed oven. Repeat the process using more oil and butter as needed until  batter is gone.

These pancakes are great topped with fruit and plain yogurt or for a savory approach leave the vanilla and cinnamon out and top with eggs and bacon or goat cheese and sauteed veggies instead.

Optimal Ice Cream

Servings: 4 – 6

2 pints heavy whipping cream (preferably organic)

4 egg yolks (preferably local, save the egg whites)

3 to 4 tablespoons sucanat sugar (organic)

1 teaspoon vanilla or vanilla bean (if available)

In blender add all ingredients and blend well until mixture becomes thick. Add mixture to ice cream maker and follow ice cream maker directions. When mixture is desired consistency scoop into containers and freeze. This recipe will make enough for more than four good-sized portions. For variation blended fruit can be added in place of part of the cream. Decrease sugar as necessary.

Coconut

Cinnamon Biscuits

Makes 4-6 biscuits

4 egg whites (left over from ice cream)

1 – 2 cups shaved coconut

Cinnamon

Butter and/or coconut oil (preferably organic, for cooking)

In a medium mixing bowl beat egg whites until slightly airy. Stir in shaved coconut as needed until mixture is full (you may need more or less depending on the size of the egg whites). Add as much cinnamon as you want and mix well. Heat skillet on medium and add butter and/or coconut oil as needed. Scoop a spoon-full of the mixture on to the pan and let cook for a couple minutes or until stable enough to flip with a spatula.

Turn over and wait a minute before removing. These coconut biscuits are literally carb-free and can be eaten with a little jam or honey. They keep well in the fridge and make a great filling snack.

Low-carb Resources: “Homo Optimus” by Dr. Jan Kwasniewski is available online at: homodiet.netfirms.com. This site also has a lot of great information on low-carb nutrition. “Life Without Bread: How a Low-Carbohydrate Diet Can Save Your Life” by Christian B. Allan and Wolfgang Lutz is available on Amazon.com. Hyperlipid blog: high-fat-nutrition.blogspot.com. Weston A. Price Foundation: westonaprice.org.

Visit us online to watch video of this week’s Kaua‘i Kitchen episode where you can see step by step how to create these low-carb recipes in your kitchen.