Atkins Recipes - Protein Bars, Sugar Free Syrups, Bake Mix etc

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    • Atkins Recipes - Protein Bars, Sugar Free Syrups, Bake Mix etc

      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)
      To spend your life dreaming of the person you would like to be is to waste the person you are
    • Thanks for all the recipes - they look great. I'm particularly excited about the syrups.

      Just a question, when a recipe calls for 1 packet of splenda - how much exactly is a packet?
      Weight Loss Goal - to reach 55kg
      Currently doing 12 week body transformation - at 64kg (9kg to goal)
      (Started 27/8/12 at 77.8kg)
    • I've just read your tip start with 2 tbsp of sweetener and then add more if required. So if recipe calls for 1 packet of sweetener I should take that as 2 tbsp and add more if not sweet enough for me.
      Weight Loss Goal - to reach 55kg
      Currently doing 12 week body transformation - at 64kg (9kg to goal)
      (Started 27/8/12 at 77.8kg)
    • Sorry I haven't replied sooner Snez......I've been away since Tuesday night with work and no access to a computer! I see your Splenda question has been answered which is good :) These recipes I purchased from E-bay for $1.35......not bad huh?? I've made some of the basic bars using Goliaths Choc-Mint protein powder and they're pretty damn good!!
      The woman I bought the recipes off has a link to a page where you can order a full e-book off over 1000 Atkins-based recipes for $9.99 US.........all her profits go helping out a sick friend of hers. [website no longer online]
      To spend your life dreaming of the person you would like to be is to waste the person you are

      The post was edited 1 time, last by Sherrie: Dead link ().

    • 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
      To spend your life dreaming of the person you would like to be is to waste the person you are
    • Re: Atkins Recipes - Protein Bars, Sugar Free Syrups, Bake Mix etc

      dont see why you cant replace wiht guar gum...

      oh yeah and not sure if the woman is still doing it, but i idiot before finding poh,, paid for the above atkins recipe, think it was 10 bucks or somethign like that,
    • Re: Atkins Recipes - Protein Bars, Sugar Free Syrups, Bake Mix etc

      Some of these bars look amazing! However I'm doing bodytrim does anyone know the nutritional info on these?
      I think for BT you need to have more than 30g protein and less than 10g carbs and fat / 100g.

      If anyone could help that would be awesome.

      Thanks!
      Rach