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Southern Style One Minute Biscuit

I haven't posted a new recipe in a long time. I've been busy with family, church, life, school and love! Since I have been so busy I have maintained my weight loss but still have that last 30-40 to go. I've recommited and I'm trying to fit yummy things that are good for me into my mornings because that seems to be where my slippery slope starts, if I start off bad, I end it bad. 

 So here we go, a Southern Style One Minute Biscuit! The soft buttery taste is what makes me think of the soft warm center of a really good biscuit. Like all my recipes this one is kid tested and approved and if they won't be honest no one will!

 (Tried to add a photo but it won't work)

1 T. Almond Flour
1 T. Coconut Flour
1/4 tsp. baking powder
1/8 tsp. salt
1 egg
1 T. grass fed butter
2 T. Heavy Whipping Cream
Mix well with fork in round ramekin and microwave for 1.5-2 minutes until center is done!

Rachel's Coffee Crumb Cake! (LC, SF, GF, HP, KETO)

Summer school just started and my first class is Political Science, since there could be no worse crime than having to discuss politics with a bunch of strangers (well besides debating low carb with carb/sugar obsessed idiots) That means I'm feeling a little anxious and when that happens I turn into a food scientist! Now just in case you are thinking that everything turns out fantastic let me tell you, I burn my fair share and I've made a few bricks, but in the end I eventually get something right! Heres the latest, so grab a cup of coffee, sit down and lets eat!

Cake *dry ingredients*
1 scoop vanilla protein powder
1 T. golden flax meal
1/4 tsp. baking powder
1 tsp. Just like sugar -brown
1 tsp. ground cinnamon

Cake *wet ingredients*
1 egg
1 T. hot water
1 T. unsalted butter

1 T. melted coconut oil
2 tsp. just like sugar brown
2 tsp. ground cinnamon
2 T. ground almond meal

You will need 2 small mixing bowls or cups, some measuring spoons, a microwaveable container (I used a sandwich container), and a fork

Mix your dry ingredients together well in your microwaveable container
In a small bowl mix your wet ingredients and then combine with your dry ingredients
In your other bowl, melt your coconut oil and then add the rest of the topping ingredients, this should make a crumbly mix.

Spoon the crumbled mix onto your cake mix and if you want use your fork to trail through it and kind of swirl just a little.

Microwave for 40-60 seconds, this will look just a little shiny and wet on top but its done, the moisture will absorb quickly.

Grab your fork and dive in!

This is added to the database under Rachel's Coffee Crumb Cake! (hopefully it shows up soon)

PB Cupcakes, Chocolate Frosting, Protein, LC, SF, GF, Oh my!

It's finals week in biology, by far my worst subject. I can NOT focus on this stuff, but that means you get a new recipe!

 Peanut Butter Cupcakes with whipped Chocolate Frosting or more technically for those that care Low Carb/Sugar Free/Gluten Free/ High Protein Peanut Butter Cupcakes with Whipped Chocolate LC/SF/GF/HP Frosting. Doesn't sound as good when I have to get technical with it. 

 As with all my recipes they are kid tested and approved! As a matter of fact they are gone!

So lets get down to the nitty gritty on these...

I know they are cute aren't they?! These are full size cupcakes, not mini's! Mama is working out hard and needs to up her calories!



For the cupcakes heat your oven to 350

You need 2 bowls 1 for dry and 1 for wet

Combine your dry ingredients and mix well

1/2 C. Almond Meal

1/2 C. golden flaxmeal

1 tsp. baking powder

1 scoop vanilla whey protein powder (although if you ever use a mix whey/soy they will be softer)

* we don't like things real sweet around here, you may need to add some sweetener, you can mix everything up and then taste a little if it doesn't taste sweet enough, add some

In a seperate bowl mix your wet ingredients

2 eggs

1 tsp vanilla

1/2 C. HOT water

1/2 C. sugar free or natural peanut butter

Mix all of these well and then combine with your dry ingredients.

Pour into lined or greased muffin tins and bake at 350 for 12-18 minutes.

Allow to cool, (these were good warm without frosting)

Frost as desired.

I made a chocolate whipped frosting and topped with some sugar free chocolate chips just for kicks

1/2 C. All natural sugar free heavy whipping cream

1 T sugar free chocolate syrup

Whip this to soft peaks

Fold in 

1 T. unsweetened cocoa powder 

1/2 scoop chocolate protein powder 

Scoop onto the cupcakes you plan to eat and refrigerate the rest so it doesn't melt

(by the way, this frosting may get eaten by itself, it was DELICIOUS!)

As always, enjoy, experiment and share! If you come up with a good frosting, let me know!

Now it's back to biology, I think I am relaxed enough to take my exam!

Savory Golden ZERO Carb/Gluten Free Flax Bread LOAF!

I really don't know what to say for myself except...I am in love! This bread was soooooooo good that I can't hardly contain myself! I just put on a little butter and ate a slice as is and even though it cooks up small this is great size for half sandwiches. Like all my recipes this was kid tested and approved!


1 cup golden flax meal
1 scoop unflavored whey protein
1 TBSP baking powder
1/4 cup grated parmesan
1 T. rosemary garlic seasoning (optional)

1/2 C. hot water
4 whole eggs
1/4 olive oil

 Mix dry ingredients in one bowl
Mix wet ingredients in second bowl
Pour into oiled loaf pan
Bake @350 for 30-40 minutes (until toothpic comes out clean)

My April Training Routine...Who says low carb makes your tired?!

I've been asked a couple of times, what kind of workout I do, usually because I've responded to some anti low carb basher who claims that without carbs you have no energy and I like to call bull $hit!

I am EXTREMELY low carb by necessity and I have tons of energy, generally when I don't have any energy it's because I've stayed up studying, writing a paper or arguing on an anti low carb thread. 

I train heavily, what am I training for? Living...I haven't been doing it, I have been merely taking up space in this world and I have things I want to do, mountains to climb, planes to jump out of, cliffs to dive off of, there is a world of adventures out there waiting for me to get my rear in shape.  

 So here's where I show you what kind of energy a low carber has.

 Oh and just for kicks, I decided to start 30 day shred again this week on top of my normal routine to see if my knee can make it to level 2

This is my monthly schedule, I took a week off but really I spent it waxing a buffing floors (I own a commercial cleaning company) and then recovering

 Now lets break that down by days

This is my Monday-Wednesday and Friday Routine- I teach senior citizen aerobics on these days so my aerobics probably doesn't burn near the calories indicated but I use whats on my HRM anyways

This is morning

 This is afternoon and evening

 This is Tuesday and Saturday. I was lifting 4 days per week but this routine takes up less time and these are my REALLY busy days

Thursday is my FULL work day, I work all day long and sometimes night so I don't get a "workout" in but it's completely physical labor thursday (I siill do 30 DS this day)

 Sunday, I just do 30 Day Shred


I've seen a lot of people say that working out every day is not good for you and that your muscles need to rest but I look at this as being my job. Getting myself healthy is the most important thing I can do for myself right now and if I were working a full time job on my feet all day every day I could be this active and noone would say it is a bad thing but most of my work and all of my school work involves sitting on my butt all day. I figure this gives me balance and it's working for me. 

 Need proof? 

This is 20 days of my routine

If you want to make your own training routine, check out

Low Carb High Protein Brownie

Your stats may vary a little depending on your brand of protein powder

This is made in the microwave in your sandwich container!

1 scoop chocolate protein powder
1T. unsweetend cocoa
2T. Flax Meal
1 tsp. truvia or splenda
1/2 tsp. baking powder

mix all those well

then add
1 T. melted butter
1 egg
1 T. heavy whipping cream (or half and half) Depending on your protein powder you may need to add more liquid, this should be a lot thinner than normal brownie batter

Microwave for 1 minute, cut into 4 servings and serve immediately.

This recipe was kid tested and given the stamp of approval!

Mine came out to 106 cals per serving, 9 grams of protein and 2 net carbs but this particular protein powder was higher on cals and carbs than what I normally use.

Flax- Low Carb Grilled Cheese

You need a small mixing bowl, a fork and a sandwich container or small square storage bowl
From Rachel's Reboot

In the mixing bowl mix
(this is made from the MIM recipe)
1/4 cup milled flax seed
1 TBSP grated Parmesan cheese (I used the stuff in the green container)
1/2 tsp. baking powder
~stir~ then add
1 tsp. butter
1 egg
mix well and spread evenly in sandwich container or bowl and microwave on high for one minute

let cool for a minute and carefully slice your "loaf" into two slices
Proceed with your normal grilled cheese routine!

My sandwich with 3 slices of cheese(it made big pieces of bread) was 3 net carbs! I could only eat half!

I also use this recipe and an oval ramekin to make hot dog buns!


Flax/Almond Meal French Toast

Again this is made with a basic MIM (muffin in a minute recipe) I am not claiming this as my own just showing people what you can do with a simple recipe. I did add this to the data base under French Toast Flax Almond
From French Toast
3 Tbsp flax meal
1 Tbsp Almond Meal (the almond meal adds to the flavor and helps this hold up better when you dip it in the egg and again when you add your syrup, but if you don't have it you can just use all flax)
1/2 tsp. baking powder
1tsp. cinnamon
1 packet splenda
1 tsp butter
2 eggs
1 tsp vanilla

Set 1 egg aside.
In square microwaveable dish combine dry ingredients and mix well.
Add butter and 1 egg and mix well until a thick, smooth batter forms.

Microwave on high 1 minute
Remove your bread "loaf" and allow to cool

Slice into two or 3 slices

In bowl beat egg with 1 tsp vanilla and dip slices into egg, fry on buttered skillet!

High Protein Low Carb Molten Triple Chocolate Cake

1 1/2 T. Coconut oil (melted into a microwave safe bowl or tall coffee cup)
1 T. Unsweetened Cocoa Powder (mix with melted coconut oil)
1/2 T. Davinci's Caramel Syrup-Sugar free (you could substitute other sweeteners)
1 Scoop Chocolate Protein Powder
1/2 tsp. baking powder
1/4 cup Silk unsweetened almond milk

Stir until its a thick brownie type batter then add

6 hersheys sugar free semi-sweet chocolate chips (this makes it the triple) and push them down into the batter

Microwave for 35-45 seconds, careful not to let it over flow.

Turn over onto a plate and serve warm. (Remember this is a molten cake so it will be gooey but oh so good!

This was very rich so made two servings for me which came out to
174 Cal. 14 g. protein 4 carbs 1 fiber 1sugar 10 fat (mostly from the coconut oil)

Low Carb Gluten Free- Faux Fry Bread/Indian Taco

This is a modded MIM recipe 

3 T. Golden Flax Meal

1 T. Almond Meal

1 T. Parmesan (green shaker)

1/2 tsp. baking powder

1/4 tsp, garlic powder or onion powder 

Mix dry ingredients well first

Then add 1 Egg 1 tsp. butter 

Spread on microwavable plate to about the size you want your fry bread and microwave 30 seconds if you use half the mixture 60 if you use all of it. 

Once done allow to cool  for 1-2 minutes(if you don't allow it to cool and close the oil will soak through)

Fry at 350 just until nicely browned on each side (aboout 30-45 seconds per side)  These have to be served and eaten immediatly or they get hard. 

Entire mix has 281 cals, 14g protein and 3 net carbs 

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