Main Dishes

Breading Mix - Carb IQ QuickMix® Flour RecipeNet Carbs Per Serving: 2g

Ingredients:

2 cups Carb IQ QuickMix® Flour1 tablespoon Redmond’s REAL Salt1 tablespoon ground black pepper1 tablespoon ground white pepper1 tablespoon chili powder1 tablespoon paprika, hot1 tablespoon dried mustard2 teaspoons dried thyme

Instructions:

-Combine all ingredients and use for any breaded item for frying.-Store in air tight container in a dry pantry.-Use to fry chicken, fish, shrimp, or seafood

Cauliflower Pizza Crust - You Won't Believe it's Cauliflower Pizza Crust

Cauliflower Pizza, Cauliflower Bread sticks and Pizza

Recently, while my family was watching a rousing marathon of Jason and the Argonauts, I was looking through some old recipes and found one for a gluten-free pizza crust which used rice instead of the old stand-by flour. And came up with a pretty amazing pizza.

My kids didn't even know it was cauliflower. And when they found out, the have been bugging me to make more, because they can't get over how very much they like this recipe Can a pizza be more perfectly pleasing? Gluten-free and low-carbohydrate enough to be enjoyed while on Phase 1 of the WiO Diet.

The crust, baked initially. Can be frozen.

You Won't Believe it's Cauliflower Pizza Crust

1 cup cooked, riced cauliflower (see below)1 egg1 cup mozzarella cheese1/2 tsp fennel1 tsp oregano2 tsp parsley

**pizza or alfredo sauce (see WiO approved recipe)

toppings (make sure meats are cooked)mozzarella cheese

-Preheat oven to 450 degrees Fahrenheit.-Spray a cookie sheet with non-stick spray.-In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.-Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).-Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.-Place under a broiler (grill for the Europeans) at high heat just until cheese is melted **. 

You can hold it in your hand.

Notes:

*I have even used frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don't pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)

*** You can try re-baking the pizza at 450 once you add toppings if desired, but the crust is not quite as crusty.

There is a minimal difference, so see what works best for you. Make the Super Veggie Supreme a Hit in Your House, too!

Ricing cauliflower is relatively easy, especially if you own a food processor, but is easy to chop with a sharp Santoku knife or grate with a cheese shredder.

These dishes are induction-friendly.

 

Crispy Pizza - Carb IQ QuickMix® Flour Recipe

Servings: 8Per Serving: 414 Calories; 34g Fat; 23g Protein; 9g Carbohydrate; 4g Dietary Fiber; 5g Net Carbs

Ingredients:

4 ounces cream cheese, softened 2 eggs 1/4 cup parmesan cheese, 1 ounce (the kind in a can) 1/4 teaspoon garlic powder 1 cup Carb IQ QuickMix® Flour4-8 ounces mozzarella cheese, shredded

Toppings:

1/4 cup pizza sauce (WiO approved recipe) 8 ounces mozzarella cheese, shredded 4 ounce can mushrooms 2 ounces pepperoni slices 1/4 pound Italian sausage, browned and crumbled 1/4 cup green pepper, diced Italian seasoning, to taste Garlic powder, to taste

Instructions:

Cut a circle of parchment paper to fit a 14 to 15-inch round pizza pan. Spray the pizza pan with cooking spray to help the parchment stay put. Place the parchment paper in the pan.

Whisk cream cheese and eggs until smooth. Add remaining ingredients except mozzarella until well combined. Stir in mozzarella. Drop the dough by large spoonfuls all over parchment-lined pan. Cover with two sheets of plastic wrap that have been crossed so that the entire surface is covered. With rolling pin, roll dough to the edges of the pan making it an even thickness. Remove plastic wrap. With a rubber spatula, push the dough up and away from the edges of the pan by 1/4-1/2". If the dough goes all the way to the edges, it can bubble over in the oven or go under the parchment paper.

Bake at 400º 18-20 minutes until golden brown. Let stand 10 minutes or chill several hours (can probably be wrapped and frozen at this point, but I haven't tried it). Add toppings and bake at 375º about 15-20 minutes longer or until toppings are bubbly and slightly browned.

Cut Buttermilk Biscuits - Carb IQ QuickMix® Flour RecipeServings: 16Net Carbs Per Serving: 2g

Total Preparation Time: 15 minutes

Cal Fat Carbs Fiber Sugar Net Carbs Protein

42 3.2 6.25 5.6 .24 .65 2.64 each biscuit

Ingredients:

2 cups Carb IQ QuickMix® ¼ cup Sour Cream5/8 cup HOOD Milk

Instructions:

-Preheat oven to 350ºF. Place dry mix in mixer bowl. On low speed, slowly add liquid until dough forms. Do not overwork dough. -Roll to ½ inch thick sheet. -Cut 2 inch circles, place on greased (Pam) baking sheet. -Bake for 15 minutes or until golden.

 Fried Riced Cauliflower16 ounce fresh cooked or bag of frozen cauliflower, cooked as per package instructions2 Tbsp oilseasoning, to taste

Take prepared, warm (not hot—you might burn your fingers) cauliflower (I prepare mine in the microwave as per

the recipe above) and press through a ricer. (If you don’t have a ricer, you can use a large-holed cheese grater and grate the cauliflower instead, or use a food processor or a sharp knife.)  

Heat a small amount of oil in a pan over medium heat. Add riced cauliflower, stirring occasionally until the cauliflower is cooked and is golden, about 8-15 minutes. Add seasoning to taste.

Great with chicken stir fry or the boneless chicken wings and ginger dipping sauce recipes (or others).

Note: You can use a head of raw cauliflower to make your riced cauliflower. Simply process/rice the head prior to cooking in the microwave.

Makes approximately 3 cups.Serves 6.

Nutritional Information:Calories: 60, Carbohydrates: 3.5 g, Fiber: >1g, Net Carbohydrates: 2.5 g, Protein: >1 g, Fat: 4.5 g

Homemade Buttermilk(This recipe yields 4 servings)

1 cup HOOD Milk

1 ¾ Tablespoons cream of tartar or 1 Tablespoon white vinegar or 1 Tablespoon lemon juice (I prefer lemon juice)

Add acidic ingredient (tartar, vinegar or lemon juice) to the milk and stir. Let stand at room temperature for 15 minutes. The milk should start to curdle. Stir well before using.

Meatball Spinach Bake - Carb IQ QuickMix® Flour RecipeServings: 6Net Carbs Per Serving: 7gTotal Preparation Time: 25-30 minutes

Ingredients:

18 ounces frozen cooked meatballs14 ounces tomato sauce – (see WiO approve recipe)1 package frozen spinach, thawed and drained8 ounces cream cheese1 1/2 cups mozzarella cheese, shredded2 1/4 cups Carb IQ QuickMix® Flour1 cup HOOD Milk

Instructions:

-Heat oven to 400°F. Spray rectangular baking dish, 13x9x2 inches, with cooking spray. Thaw meatballs. Add tomato sauce; stir to coat.-Place half of the meatballs in baking dish. Mix spinach, cream cheese and 1/2 cup of the shredded cheese. -Spoon half of the spinach mixture by tablespoonfuls randomly over meatballs.-Stir Carb IQ QuickMix® Flour and milk in medium bowl until soft dough forms. Spoon half of the dough by tablespoonfuls randomly over meatballs. Repeat layers with remaining meatballs, spinach mixture and Carb IQ QuickMix® Flour mixture. -Bake uncovered about 20 minutes or until biscuits are golden brown. Sprinkle with remaining 1 cup shredded cheese. Bake about 5 minutes longer or until cheese is melted.

Riced Cauliflower1- 16 ounce bag frozen cauliflower florets

I use a 2-qt covered dish and microwave the cauliflower (Don't add water) until it is cooked, 8 minutes. Using mitts, carefully pour water from the cauliflower. Allow to cool with lid removed.

Cauliflower can be riced in several ways.

1. Food processor2. Santoku knife3. Using a cheese grater4. Using a ricer

Store covered and refrigerated until use.

Note: You can use a head of raw cauliflower to make your riced cauliflower. Simply process/rice the head prior to cooking in the microwave.

Makes approximately 3 cups riced.Serves 6.

Nutritional Information:Calories: 20, Carbohydrates: 3.5 g, Fiber: >1g, Net Carbohydrates: 2.5 g, Protein: >1 g, Fat: 0 g

Sandwich Bread - Carb IQ QuickMix ® Flour Recipe

2 ½ cups hot tap water approximately 140°½ cup Carb IQ Fit & Sweet® sweetener2 Tablespoons gluten (no carbs version)2 Tablespoons grape seed oil1 ½ Tablespoons lemon juice2 teaspoons salt2 Tablespoons SAF (brand) Instant yeast6-7 cups of Carb IQ QuickMix® Flour

Pour hot tap water into bowl. Add Fit & Sweet®, gluten and half of QuickMix® Flour. Mix until flour is wet. Add yeast and mix for 15 seconds at low speed. Add oil, lemon juice, and salt. Continue adding flour until a ball is formed and it is not sticking to the bottom of bowl. (It is better to be a little wet than too dry).

Knead dough on medium speed for 6 minutes to develop gluten.

Wet hands with oil and divide dough into 2 loafs. Place loafs into greased (Pam) pans and allow to rise until double in bulk. Turn oven to 350° and bake for 35 minutes or until done. Bread is done when top crust is browned and loaf has a hollow sound when “thumped”, the bottom crust should also be lightly browned.

This should create a regular loaf of bread that has around 10 carbs per loaf. Slicing bread into 12-15 slices will create a slice with less than 1 carb per slice.

Sausage Gravy -   Carb IQ QuickMix® Flour Recipe Servings: 4

Ingredients:

1 pound breakfast sausage4 tablespoons Carb IQ QuickMix® Flour1 1/2 cups HOOD MilkSalt and (white pepper), to taste

Instructions:

-In large skillet, over medium-high heat, sprinkle Carb IQ QuickMix® Flour into pan and cook to lightly brown, set aside. -In large skillet, over medium-high heat, cook and crumble sausage to lightly brown, removing fat from pan as it accumulates. -Sprinkle Carb IQ QuickMix® Flour over sausage in skillet, stir to blend, add HOOD Milk to pan all at once. Cook, stirring constantly over medium-high heat until thickened and bubbly. -Season to taste with salt and pepper. -Serve over hot baked Carb IQ QuickMix® Flour biscuits.

Super Veggie Supreme Pizza:Sun-Dried Tomato Alfredo a little mozzarella chopped, fresh tomato sliced, fresh mushrooms purple onion chopped, jarred artichoke hearts chopped, frozen spinach thawed, green olives sliced, chopped red bell peppera little more mozzarella, pine nuts

Reheats nicely and can still be held in the hand, even the next day.

Pizza crusts can be frozen after the initial baking and used later.

Makes 4, 1-slice servings. Can be doubled for a larger pizza (double nutritional information).

 Nutritional Information for the entire crust:calories: 434, fat: 25 g, carbohydrates: 8 (net), 13 if counting all, fiber: 5 g, protein: 41 g. 

Nutritional Information for one serving: 109 calories, 7 grams fat, 2 net carbs, 1.5 grams fiber, 10 grams protein.

Turkey Pot Pie - Carb IQ QuickMix® Flour RecipeServings: 6Net Carbs Per Serving: 5gTotal Preparation Time: 35 minutes

Ingredients:

1 cup Carb IQ QuickMix® Flour1 cup cooked turkey, cubed1/4 cup half & half1/4 cup water1 whole egg16 ounces fresh cooked vegetables (see below)10 ounces Carb IQ QuickMix® Flour veloute (see below)

Instructions:

-Heat oven to 400ºF. Mix vegetables, turkey and veloute in ungreased 2-quart casserole.-Stir remaining ingredients in small bowl with fork until blended. Pour onto top of mixture in casserole.-Bake 30 minutes or until golden brown.

* Choose fresh broccoli, cauliflower, snipped green beans, bell peppers diced, or you can use thawed frozen vegetable mix, but avoid carrots and onions to yield the lowest carb count.** To make Carb IQ QuickMix® Flour Veloute, make a roux of 2 ounces melted

butter and equal amount of QuickMix®, cook over medium heat 5 minutes stirring frequently. Add 1 can 10 ounces of chicken broth and simmer till thick.

White Gravy8 buttermilk biscuits3/4 pound of extra lean hamburger4 cups of HOOD Milk

6-10 tablespoons Carb IQ QuickMix® 1/8 teaspoon white pepper

Brown meat in skillet. As soon as meat is completely brown, turn to medium heat.

Add Carb IQ QuickMix® flour by the tablespoon, stirring constantly. Let the flour turn BROWN before adding another tablespoon (if you don't, your gravy will taste like flour). After you have added enough flour to make the gravy as thick as you like, add HOOD milk and white pepper and stir with whisk.

White Pizza - Carb IQ QuickMix® Flour Recipe

Servings: 8Net Carbs Per Serving: 2gTotal Preparation Time: 15-20 minutes

Ingredients:

1 ½ cups Carb IQ QuickMix® Flour1/3 cup hot water, 120-140 degrees8 ounces ricotta cheese, whole milk4 ounces sliced pepperoni

1/2 cup sliced mushroom6 ounces shredded mozzarella cheese

Instructions:

-Heat oven to 450ºF. Grease 12-inch pizza pan. Stir together Carb IQ QuickMix® Flour mix and very hot water; beat until soft dough forms. Knead dough 2-3 minutes till dough is dry and no longer sticky.-Press dough in pizza pan. Spread ricotta cheese over dough. Top with remaining ingredients.-Bake on the lowest rack in hot oven 12 to 15 minutes or until crust is golden brown and cheese is bubbly.

Low-Carb Topping Ideas: meats, peppers, olives, asparagus, smoked fish.

Note: If using traditional pizza sauce, par bake crust 7 minutes in a 400ºF oven before adding sauce and toppings. Otherwise, the sauce may soak into the dough causing the pizza to come out soggy.

White Sauce- Carb IQ QuickMix® Flour Recipe2 tablespoons butter 1/4 cup Carb IQ QuickMix® Flour1 cup HOOD Milk (Carb Countdown 2% milk) or 1/2 cup cream and 1/2 cup water 1/4 teaspoon salt 1/8 teaspoon white pepper

Melt the butter in a small saucepan; whisk in the Carb IQ QuickMix® Flour until well blended and no dry bits remain. Cook over medium-high heat about one minute to help toast the flour a little. Whisk in the milk and seasonings all at once or gradually if you're not experienced at making white sauces. Cook and stir constantly over high heat until mixture boils and thickens. Sauce will continue to thicken as it cools.

Makes about 1 cup

* 1/4 cup made a very thick sauce, but 2 tablespoons will not thicken at all. I suggest trying 3 tablespoons for a thinner white sauce.

TIP: The sauce will thicken more quickly if you heat the milk in the microwave

before adding to the flour mixture.

Made with 3 tablespoons Carb IQ QuickMix® Flour: Per 2 Tablespoons: 45 Calories; 4g Fat; 2g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Net Carbs Per 1/4 cup: 90 Calories; 7g Fat; 5g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Net Carbs Per Batch: 360 Calories; 30g Fat; 18g Protein; 12g Carbohydrate; 6g Dietary Fiber; 6g Net Carbs

This was my second experiment with making MRP Flour sauces. I wanted to see if using milk would increase the thickening power over using water/broth and that does seem to be the case. That's why I recommend using half cream and half water rather than all cream. I think you'd end up with pudding otherwise.

If you are following a regular white sauce recipe, the standard 2 tablespoon flour to 2 tablespoons butter will not work. You can cook and whisk until the cows come home and it will not get any thicker. Since 4 tablespoons of Carb IQ QuickMix® Flour produced a very thick sauce, I'm fairly sure that 3 tablespoons will make a nice, medium white sauce. Use this thicker version in a casserole where the moisture of other ingredients might thin down the sauce a bit.

Wonton Skins - Carb IQ QuickMix® Flour RecipeIngredients:

1 1/2 cups sifted Carb IQ QuickMix® Flour3 egg yolks2 whole eggs1 teaspoon corn starch

Instructions:

In a food processor place the sifted Carb IQ QuickMix® Flour and corn starch. Add the egg yolks and whole eggs. Pulse food processor to mix the dough. Continue to pulse until the dough forms a ball around the blade.Divide the dough into 4 balls and begin rolling the dough in all directions until the dough is very thin. Let this sit and dry about 30 minutes. Cut the dough into wonton size skins, or at his point you can also cut this into pasta noodles or sheets. Let the cut dough dry over night. Use as required.

Zucchini Slice Quiche - Carb IQ QuickMix® Flour RecipeServings: 6-8

Ingredients:

14 oz. zucchini (unpeeled & coarsely grated)1 lg. onion (finely chopped)6-8 slices Turkey bacon (RAW & finely diced)1 cup grated cheddar cheese1 cup Carb IQ QuickMix® Flour1/4 cup grape seed oil5 eggs (lightly beaten)Salt & Pepper to taste

Instructions:

In lg. bowl combine zucchini, onion, bacon, cheese, QuickMix®, oil & eggs. Pour into a sprayed baking dish (9x13). Bake at 350 about 30 - 45 minutes or until golden brown on top & center is set.

Baked Goods

Banana Muffins - Carb IQ QuickMix® Flour RecipeIngredients:

8 oz butter, softened4 oz cream cheese, softened5 large eggs1/2 c Carb IQ Fit & Sweet sweetener® 1 small package banana (Sugar Free) pudding mix1 cup Carb IQ QuickMix® Flour1 cup WiO MRP powder (vanilla)1 tsp baking powder2 tsp vanilla

Instructions:

Preheat oven to 350 degrees. Grease 12 muffin tins or line with muffin cups. Mix the butter, cream cheese and dry pudding mix. Blend Carb IQ QuickMix® Flour and Carb IQ Fit & Sweet sweetener® together.Add the eggs, one at a time, beating thoroughly after each addition. Add the vanilla. Mix in the flour mix, MRP powder and baking powder and beat thoroughly on low speed. Pour into muffin pans and bake 20-25 minutes till lightly brown on top.

Basic Pie Crust - Carb IQ QuickMix® Flour Recipe

1 ¼ -1 ½ cups Carb IQ QuickMix® Flour ½ tsp salt ½ cup lard shortening plus 2 tbsp (or coconut oil) 3-4 Tbsp ice cold water

Mix together salt and flour; add shortening and mix lightly together with a fork; add a couple teaspoons water and start to mix with fork; add rest of water as

much as needed until mixture starts to form little balls; gather dough in one ball and refrigerate for ½ hour before rolling out and putting into pie dish

Chocolate Muffins1 1/2 C WIO baking mix2 scoops WIO MRP choc. powder1/2 C WIO sweetener1 1/2 T baking cocoa1 1/4 t baking soda3/4 t baking powder

Mix dry ingredients then add:

2 eggs3 T light olive oil1 C Hood choc milk.can add flavorings (rasp, orange, mint etc)

Mix until moistened. Bake 375* for 14-16 min. Makes 12

Killer Brownies - Carb IQ QuickMix® Flour RecipeServings: 40Per Serving: 113 Calories; 11g Fat (76.9% calories from fat); 3g Protein; 5g Carbohydrate; 3g Dietary Fiber; 42mg Cholesterol; 121mg Sodium. Net Carbs: 2g

Ingredients:

9 Tablespoons unsweetened cocoa powder5 eggs1 Tablespoon vanilla1 cup Carb IQ Fit & Sweet sweetener®

1/2 cup Carb IQ Fit & Sweet Syrup®

2 1/4 cups Carb IQ QuickMix® Flour3 sticks butter - softened1 cup chopped pecans

Instructions:

Preheat oven to 325F.Combine cocoa, eggs, vanilla, and syrup. Blend Carb IQ Fit & Sweet sweetener® and Carb IQ QuickMix® together. Add butter and pecans. Beat thoroughly.Pour into greased 10 ½ X 15 ½" pan.Bake for 30 minutes.Cool completely before cutting into 5 strips lengthwise, 8 strips crosswise.

Lemon Muffins1 1/2 C WIO baking mix1 scoop WIO MRP vanilla powder4 T WIO sweetener1/2 small box sugar-free lemon pudding2 t baking powder

Mix dry ingredients. then add:

2 eggs3 T light olive oil1/4 C water1/4 C almond milk or vanilla Hood1/3 C lemon juicezest of 1 lemoncan add berries or 1 T poppy seeds

Bake 400* for 14-16 min.

Lemon Muffins - Carb IQ QuickMix® Flour RecipeServings: 6Net Carbs Per Serving: 5gTotal Preparation Time: 15-20 minutes

Ingredients:

1 whole egg1 cup Carb IQ QuickMix® Flour2 tablespoons Carb IQ Fit & Sweet® sweetener1 teaspoon grated lemon peel

1/4 cup lemon juice1/8 cup water1 tablespoon grape seed oil1 tablespoon poppy seeds (optional)1 teaspoon baking powder1 pinch salt

Instructions:

-Heat oven to 400ºF. Place paper baking cup in each of 6 regular-size muffin cups, or grease (with Pam) bottoms only of muffin cups.-Beat egg slightly in medium bow, stir in remaining ingredients just until moistened. Divide batter evenly among cups.-Bake 15 to 20 minutes or until tops are golden brown.

Peanut Butter Bars - Carb IQ QuickMix® Flour Recipe

Makes 12 servings

Per Serving: 66 Calories; 4g Fat; 3g Protein; 14g Carbohydrate; 11g Dietary Fiber; 3g Net Carbs

Ingredients:

3/4 cup Carb IQ QuickMix® Flour1 cup Carb IQ Fit & Sweet sweetener® 1/4 cup natural peanut butter

3/4 teaspoon blackstrap molasses 3/4 teaspoon vanilla 1 egg

Instructions:

In small bowl, blend the Carb IQ QuickMix® Flour and Carb IQ Fit & Sweet sweetener® set aside. In another small bowl, beat peanut butter, molasses and vanilla until creamy. Add egg and beat well. Add dry ingredients and blend on low speed briefly just until almost blended. Finish blending with a spoon then spread in a greased 6 ½ x 8 ½" or 7 x 10" baking pan (half the size of a 9 x 13" pan). Batter will be extremely sticky so use a strong rubber spatula to spread the batter as evenly as possible. Bake at 350º for 15-20 minutes or until evenly brown and they feel set to the touch. Mine took about 19 minutes. Cool in pan on rack at least 30 minutes before cutting.

Pumpkin Chocolate Brownie

Ingredients

3/4 cup Quick Mix Carb IQ flour 1/2 teaspoon baking powder 1/2 teaspoon salt 3/4 cup butter, melted 1 1/2 cups Carb IQ Fit & Sweet sweetener 2 teaspoons vanilla extract 3 eggs 1/4 cup cocoa powder 1/2 cup Carb IQ Dark chocolate squares (chopped) 1/2 cup pumpkin puree 1/2 cup chopped walnuts 3/4 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/2 teaspoon ground nutmeg

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease an 8x8 inch baking pan. Stir the Quick Mix Carb IQ flour, baking powder, salt, and Carb IQ Fit & Sweet together in a bowl.

2. In another bowl, stir together the melted butter, and vanilla extract; beat in the eggs one at a time with a spoon. Gradually add the Carb IQ flour mixture, and stir the batter until it's evenly moistened. Divide the batter in half in two separate bowls.

3. Into one bowl of batter, blend the cocoa powder and the chopped Carb IQ Dark chocolate squares. In the second bowl of batter, stir in the pumpkin puree, walnuts, cinnamon, cloves, and nutmeg.

4. Spread 1/2 of the chocolate batter into the bottom of the prepared baking pan, and follow with 1/2 of the pumpkin batter. Repeat the layers, ending with a pumpkin layer, and drag a kitchen knife or small spatula gently through the layers in a swirling motion, to create a marbled appearance.

5. Bake in the preheated oven until the brownies begin to pull away from the sides of the pan, and a toothpick inserted into the center comes out clean, 40 to 45 minutes. Cool in the pan, cut into squares, and serve.

6. Do not cover while cooling, unless you want a moist (cake like) texture.

 Pumpkin Cranberry Scones - Carb IQ QuickMix® Flour RecipeYield: 10 scones4 net carbs each10 fiber

Ingredients:

2 cups Carb IQ QuickMix® Flour1 Tbs butter1 Tbs Carb IQ Fit & Sweet® 3/4 cup canned pumpkin, cold1 egg, beaten1 Tbs HOOD Milk1/2 cup fresh cranberries, halved

Instructions:

Heat oven to 425. Add Carb IQ Fit & Sweet® to Carb IQ QuickMix® Flour. Cut butter into Flour mixture adding pumpkin, egg, and cream. Incorporate the

ingredients well, but do not over mix. Gently fold in cranberries.

Shape dough into 10 balls, place on a buttered cookie sheet, and press down gently, smoothing the outer edges. Brush tops with additional heavy cream if desired.Bake on middle rack for 10-15 minutes. Serve warm with Carb IQ jams or Jelly or no sugar Cool Whip.

Pumpkin Orange Muffins1 1/2 C WIO baking mix1 1/2 scoops WIO MRP vanilla powder4 T WIO sweetener1/2 small box sugar-free vanilla pudding2 t baking powder1 t ground ginger1 t ground cinnamon1/2 t ground cloves

Mix dry ingredients then add:

2 eggs3 T light olive oil1/2 C Chai1/2 C almond milk or vanilla Hood1/2 C pumpkin puree (Libby’s brand has least carbs)zest of 1 orangecan add 6 chopped WIO choc squares

Mix until moistened. Bake 400* for 14-16 min or until light brown. 

Zucchini Bread - Carb IQ QuickMix® Flour Recipe1 cup Carb IQ QuickMix® Flour4 scoops of MRP powder (choc or vanilla)5 Tablespoons Carb IQ Fit & Sweet® sweetener1 Tablespoon Cinnamon½ Teaspoon Nutmeg¼ teaspoon clove½ teaspoon salt

2 eggs

2 Tablespoons grape seed oil2 teaspoons vanilla1 ½ cup zucchini shredded

Mix up wet ingredients and dry ingredients separately. Pour dry ingredients into wet ingredients and mix until blended. Final results should be a very heavy cake batter.

Pour evenly into 4 mini-loaf baking dishes. Bake at 375° for about 25 minutes or until done.

Each mini-loaf contains approximately:290 calories4 carbs20 proteins10 fats

Try slicing them length wise into four slices. Then top with turkey, cucumbers, lettuce, pickles for a delicious open face sandwich. Two slices of bread and 4 ounces of protein provide over 20 grams of protein, 4 carbs and still manage less than 300 calories.

Other Treats

MRP Ice Cream

MRP Powder 6 scoops

Almond Milk 20 oz. (unsweetened) can use chocolate HOOD milk, half and half with almond milk

Sour Cream 2 TBS optional

Cream Cheese 2 TBS

Fit & Sweet 2 tsp

Flavors

Chocolate – use chocolate MRPDark Chocolate – 1 tsp Hershey’s Cocoa Baking Powder (unsweetened)Cinnamon ¼ tspCarmel Delight ½ tspCoconut ¼ tspAlmond ¼ tspButter Pecan ½ tspMocha 1/8 tspAlmond Nuts ¼ cup chopped

I use a combination of these extracts to make different flavors – I have mixed them ALL together to make a delicious flavor – experiment and see which you like the best.

Mix all ingredients in blender excluding nuts. Blend well. Pour in liquid and nuts into ice cream tub. Turn on ice cream maker and let mix. In about 25 minutes you will have approx. 6-8 servings of a MRP approved treat.

Peanut Brittle Protein Shake – WiO MRP ShakeI like to use chunky peanut butter so it stays chunky (like real peanut brittle)

Prep Time5 minutes

Servings1

Ingredients4 oz HOOD Milk10-20 oz. cold water (with crushed ice if desired)1 squirt of WiO extract Butterscotch flavor2 scoops or MRP (vanilla) 1 TBS natural peanut butter (smooth or chunky)

Shake vigorously in WiO shaker