Elless - Muffins to Slim By: Fast Low-Carb, Gluten-Free Bread & Muffin Recipes to Mix and Microwave in a Mug

There is no diet here. The food is too delicious andgratifying. Which sounds better to eat, highly processed wheat flour paste (whatit turns to inside our bodies) or nutritious almonds milled into a soft, finemeal? Finely ground coconut flour with its heavenly tropical aroma, high infiber and protein - or starchy white flour stripped and bleached of everythinguseful? Once you taste the difference you will never want anything else. Although I have been creating recipes for over forty years,it wasnt until my doctor told me that I was borderline diabetic that I learnedthat low-fat diets were too high in fat, on my body! Numerous research studiesshowed that refined carbs are the major culprit foods robbed of everything butstarches and sugars and commonly processed (again!) into most foods we eat. But there is such a thing as too many good carbs, too. Insulin is the fat storing hormone! Even for non-diabetics, excesscarbs pile on the pounds. Insulin is the fat storing hormone! Even for non-diabetics, excesscarbs pile on the pounds.

Just one slice of whole grain bread has 14 carbs half my entire daily allowance! But a hamburger wrapped in a lettuce leaf, nobun? Tuna salad troweled into a celery stalk, but no sandwich? No way! Notfor very long, anyway. I needed to make serious lifestyle changes, but it wasdifficult and time-consuming finding products that didnt have hidden sugars orthat relied heavily on refined white flours. Those that worked were expensiveand limited in choice. So, my quest for creating low-carb muffins began, with anemphasis on a wide variety of delicious, nutrient-rich foods. I rely primarily on plant foods, non-starchy vegetables, nuts,berries, fish, poultry, eggs and dairy products. They provide thousands of micronutrients, antioxidants, vitamins,minerals, and fiber that protect against chronic disease, which I highlight throughoutthis book.

These super foods have also contributed to significant weight loss! Protein foods(meat, cheese and eggs) and fats (such as butter and oils) have no or very fewcarbohydrates. I do allow myself occasional servings of whole-grain pasta, or abaked or sweet potato, but these are only occasional. Hydrogenated oils, sugarand white flour remain off-limits. Regardless of the low-carb or gluten-free program you arefollowing, you will find many bread choices that will fit into your eatingplan, some that will work even for those in the starting phases of their plan(like the Atkins Induction). The concept of minute muffins is not new, andmany wonderful recipes can be found online and in some diet plans, but everyrecipe in Muffins to Slim By is an original creation, tasted andre-tasted until the This is it! moment. Most are much larger thanregular-sized muffins and make a filling breakfast, packed with protein andfiber.

Add a salad and you will have a satisfying meal. So, banish any thought of deprivation in your weight lossgoals. Preparing healthful recipes is one of the most satisfying, rewardingthings we can do for ourselves. You will discover the most delicious muffinsyou have ever tasted - anywhere! Many are fun to put together, and unbelievablyfast. Each is a gift to yourself - but you will want to share them! EmElless

Approximatesize of Mug should be 4 H by 3 WApproximate size of Ramekin should be 2 H by 4acrossMicrowaves: The cooking power/watts and behavior of yourown microwave most likely varies from mine, so the cooking time listed isapproximate. The rule of thumb for doneness you will see throughout is,"when top springs back when pressed." It doesn't hurt the muffin tostart checking it 15 seconds before the time I list and rechecking every 10-15seconds.

Almost all therecipes are mixed with a spoon and microwaved in the same dish; no prior sprayingwith cooking oil is required. BakingPowder tends to clump so smash it smooth before baking. Themuffin will pop out (sometimes a little nudge with a knife or spoon is needed)if you immediately transfer it to a saucer, top-side up. The bottom will bemoist for a few seconds. Occasionallyair pockets develop on the bottom of the muffin when they are baked in a mug. W hen you first go lowcarb, one of the first things you discover is that some of the ingredients youneed are not readily available locally. W hen you first go lowcarb, one of the first things you discover is that some of the ingredients youneed are not readily available locally.

Many gluten-free flourspotato,rice, and tapioca flourare even higher in carbohydrates than wheat flour.Fortunately, grocery stores are increasing their product selections to meet thegrowing demand, with new flours that increase our options. Several online sitesalso carry everything we need at competitive prices. I decided not to use any prepackaged mis in myrecipes as they are easy to put together, are much less expensive and give youcontrol over the quality of all your ingredients. Brands vary, and you willdevelop your own favorites. These will become your new staples. Note on Nutrition/Carb Information: The calculations I list with eachrecipe are based on standard products I use which are readily available.

It isimportant to read labels and compare brands! The difference you will find incarbs, fiber, sugars, fillers etc. can vary widely and thus your carb totalsmay differ. Flaxseed Meal/GroundFlaxseed: The chewy seeds , which many call one of the most powerful foods on theplanet, are packed with omega-3 fatty acids, antioxidants, fiber, minerals, andessential vitamins. There are two types of flaxseed meal: brown andgolden. The brown flaxseed is less expensive than the golden, but thenutritional benefits are the same. You can also buy the seed in bulk andgrind it yourself with a blender or coffee grinder .

Most nutrition experts recommend ground flaxseed because your body isbetter able to digest its vital nutrients. Coconut flour is naturally 75% fiber incomposition, containing 9-10 grams per two tablespoons, which reduces theabsorption of sugar into the blood stream. It is produced from grinding thedried white internal meat of the coconut. It has significant protein contentand a low glycemic index, which means it will satisfy your hunger longer.