Chocolate Peanut Butter Protein Shake

Chocolate Peanut Butter Protein Shake

So good and so easy!  I've had one of these every day for the last week or so.  I almost never do that as I'm pretty adventurous with food and love to try different things.  The taste will vary and the carb count will vary depending on your brand of chocolate protein powder.  Just try to find the lowest carb one you can.  I buy mine at Walmart and is 2 net carbs per scoop.  You can reduce the carb count in the recipe pretty easily by using only 1 scoop of protein powder.

5 STARS
1 serving
7 net carbs per serving

ice (4 or 5 ice cubes)
1/2 cup unsweetened chocolate almond milk
1/2 cup water
2 scoops chocolate low carb protein powder
1 TBSP natural peanut butter (ingredients should only be peanut butter and salt)

Throw it all into a Magic Bullet or whatever blending device you have and blend for 30 seconds or so.

Pumpkin Pancakes

Pumpkin Pancakes

Oh these were good!  The batter made two large pancakes that were extremely filling.  I wasn't hungry for lunch after having these for breakfast.  Feel free to pour a little sugar free pancake syrup over them but I didn't think it was needed.  I just added a pat of butter to the top and thought they were great! *INDUCTION FRIENDLY*

5 STARS
1 serving
6.25 net carbs per serving

2 oz cream cheese, softened in microwave
2 eggs
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/2 tsp ground ginger
2 TBSP golden flax meal
2 TBSP canned pure pumpkin puree
1 TBSP water
1 TBSP Splenda (or sweetener or choice)

Beat together thoroughly (NO LUMPS so make sure that cream cheese is very soft).  Pour on a cooking-sprayed skillet that has been pre-heated on medium.  Cook for about 4 minutes, or until underside is browned, then flip for another 1-2 minutes.

Bell Pepper Rings filled with Eggs and Mozzarella

Bell Pepper Rings filled with Eggs and Mozzarella

Another meal in the series of Atkins.com meal suggestions!  As a bit of an experiment I used the Atkins.com Customize-able Meal Planner and have been following it as closely as possible for my meals during the last week.  You can see my entire week of planned Induction meals HERE.

I'm a bit unsure as to how to review this recipe.  I mean, the flavor of red bell pepper along with the egg and cheese were fabulous.  However, these were a pain in the you-know-what to cook where the eggs were cooked through.  The bottoms burnt because I had to cook them so long to get the tops of the eggs cooked and not clear/slimy.  Next time I will chop up the red bell pepper, saute a bit to soften then mix together with eggs as a bell pepper scramble.  If you don't like scrambled eggs then I would saute chopped bell peppers, place on a plate and then top with eggs cooked to your liking. *INDUCTION FRIENDLY*

3 STARS
1 serving
5.1 net carbs per serving

1/2 medium bell pepper
2 large eggs
1 tsp canola oil
1/4 cup shredded mozzarella cheese
salt and pepper to taste

Cut bell pepper in half across the middle, then cut two 1-inch rings.  Remove seeds and ribs.  Place rings in saute pan with oil over medium-high heat.  Place an egg in each ring and cook until desired doneness (do not flip).  Top eggs with cheese and cover pan and cook 1 more minute until cheese has melted.  Season to taste with salt and pepper.

Beef Huevos Rancheros

Beef Huevos Rancheros

This is my first meal in the series of Atkins.com meal suggestions!  As a bit of an experiment I used the Atkins.com Customize-able Meal Planner and have been following it as closely as possible for my meals during the last week.  You can see my entire week of planned Induction meals HERE.

This was good.  Nothing special but certainly edible and different from just plain eggs and bacon.  I thought it was just a bit bland and at least should have some hot sauce or salsa over it to give it an added punch of flavor.  FYI, the original recipe said to serve this over a slice of canadian bacon but I didn't have any so I just made a side of regular bacon.  Also, this was supposed to have fresh chopped cilantro over the top, which probably would have upped the flavor but I only had dried so that's what I used. I've had a bit of an internal debate about whether to give this 3 or 4 stars.  I have decided on 4 as I'm pretty sure I'd make this again, even though I'd certainly add more spices and/or some hot sauce next time.  *INDUCTION FRIENDLY*

4 STARS
4 servings
2.5 net carbs per serving

6 Oz ground beef
1/2 Cup canned green chili peppers
1/4 tsp garlic powder
1 tsp powdered chili pepper
1/4 tsp ground cumin
1/4 tsp oregano
1/4 tsp salt
1/4 tsp black pepper
4 oz canadian bacon, 4 slices (I used regular bacon)
4 large eggs
2 oz Cheese, cheddar, shredded
2 TBSP Herb, cilantro, leaves, fresh


The directions for this dish call for scrambled eggs, but you can also serve them fried or poached.
In a greased medium skillet, brown the beef over medium heat.
Stir in chiles, garlic, chili powder, cumin, oregano, salt and pepper. Cook 5–10 minutes to blend the flavors.
Lay the Canadian bacon slices over the top of the beef mixture to warm. Remove pan from heat and set aside.
In another skillet, scramble eggs until firm. 
Place 1 piece of Canadian bacon on each plate, top with a quarter of the beef mixture and a quarter of the eggs. Sprinkle with cheese and chopped cilantro. 

Vanilla Coconut Iced Latte

Vanilla Coconut Iced Latte

Oh my this was good!  I'm out of most of my DaVinci Sugar Free Syrups so I started rummaging through my kitchen and decided that extracts might work.  Wow oh wow did they work!  Feel free to mix and match whatever extracts you have available and sound good in a latte.  I thought the vanilla and coconut tasted amazing together.  I sucked this bad boy down in about 10 minutes because it was just THAT good.  The amounts in the recipe fit my 24 ounce cup perfectly so adjust the amounts if you have a different size cup.

5 STARS
1 serving
4.5 net carbs per serving

12 oz pre-brewed coffee, chilled in fridge if you have time
1/4 c heavy cream
1/2 tsp pure vanilla extract
1/2 tsp coconut extract
3 packets Splenda granular
ice


Pour coffee over a glass full of ice (you can use less ice if your coffee is cooled).  Add remaining ingredients and stir.  If you'd like it more like a blended frapp, then you can throw it all in your blender with extra ice.  Yum!

One Minute Bread

One Minute Bread

I'm in love I tell you!  I have tried a couple of bread recipes but none were worthy of being posted until this one!  This is from Ginny's Low Carb Kitchen and utilizes two different flour alternatives along with the toaster to make them more bread-like than many of the others that I've tried.  When I first pulled my bun out of the microwave (I made it round to use as a cheeseburger bun) I thought it looked a bit moist and eggy, which is what I don't like about most low carb bread.  However, after I toasted it, it really turned into typical bread.  It held up to my cheeseburger with plenty of condiments slathered on, without breaking up or getting soggy!  This is a real winner right here!  I'm going to make another one in the morning to use as an egg McMuffin.  I can also see adding some cinnamon and Splenda, or garlic, or rosemary, the list goes on and on of what can be done with this bread!

5 STARS
1 serving
2 net carbs per serving

2 tsp  coconut oil

1 large  egg

1 TBSP  water

1/2 TBSP  parmesan cheese

1 1/2 TBSP almond meal

1 TBSP  flax meal, Golden preferred

1/4 tsp  baking powder

1/4 teaspoon  Splenda (not to sweeten but to bring out flavor)

dash of salt

In a small mixing bowl, melt coconut oil for 15 seconds in microwave.  Add all other ingredients and thoroughly whisk together.  Find a microwave proof dish or tupperware that is the size and shape you want your bread (Glad sandwich tupperware for square, ramekin or cereal bowl for round are possible items).  Crisco spray (Crisco is made with Canola while Pam is made with Soybean) or grease your chosen dish and pour in batter.  Microwave 1 to 1 1/2 minutes until thoroughly cooked.  Remove from microwave and invert dish to remove bread while hot.  Let cool a bit, slice horizontally.  Toast in toaster or toaster oven for a bit longer than you would "normal bread".

Chocolate Raspberry Shake

Chocolate Raspberry Shake

I love shakes to whip up a low carb shake when I'm feeling naughty and think that I NEED ice cream.  It's so thick and creamy while being filling and satisfying.  This is another variation of this BASIC SHAKE (I've also posted a fabulous CHUNKY MONKEY version).  Oh what a nice flavor combination chocolate and raspberry are together.  If you can get your hands on some sugar free raspberry syrup, then definitely try this flavor combo.  If you can't, then you can sub any flavor that you can find but it won't be quite as magical.  I love that you get instant gratification with a shake when you really need that sweet treat.  No waiting for something to bake or freeze.  Just throw in the blender or Magic Bullet or whatever and ta-da!

4 STARS
1 serving
5.5 net carbs per serving

3 oz full fat cream cheese, softened in microwave
1/2 cup egg substitute, full fat original flavor (EggBeaters)
1/4 cup heavy cream
2 TBSP Sugar Free Raspberry syrup (I used Torani brand)
1 TBSP granular Splenda
2 tsp unsweetened cocoa powder
4 ice cubes

Blend everything but ice together for approximately 30 seconds.  Add ice and blend until it is a shake-like consistency. 

Lemon Blackberry Pancakes

Lemon Blackberry Pancakes

Tired of eggs and bacon for breakfast?  If so then you need to make these pancakes!  I've made PANCAKES before but they were just basic ole pancakes.  Now these pancakes, these pancakes pictured above are quite special.  The tang of the lemon and blackberry together is just oh so good.  If you don't have fresh blackberries (I have tons growing in my backyard) then you could make them with any berry, just adjust the carb counts accordingly.  I used lemon extract because I get a little forgetful and didn't realize I had some fresh lemons sitting right on my counter when I started pulling out ingredients.  I think this would be even better if I had used lemon zest instead of lemon extract.  Quite fabulous just the way it's written though.  I've tried them plain and with Sugar Free Torani Vanilla syrup poured on top.  Both ways were fabulous.  These would be amazing with some BETTER THAN COOL WHIP WHIPPED CREAM. 

5 STARS
1 serving
6 net carbs per serving

3oz block cream cheese; softened in microwave
2 eggs
2 TBSP ground golden flax meal
1 tsp lemon extract (this was very lemon-y so reduce if you want milder)
1 tsp Splenda
1/4 cup fresh blackberries


Beat all ingredients except blackberries with mixer on medium until batter is smooth and fluffy.  Add blackberries and mix on low until lightly chopped and mixed in with batter.  Pour onto a greased skillet pre-heated to medium.  Flip when underside is turning brown.  I made 2 large pancakes but I recommend 3 smaller ones for flipping ease.

Chunky Monkey Shake (banana chocolate)

Chunky Monkey Shake (chocolate banana)

Mmmm...chunky monkey.  Sometimes I really miss ice cream.  It's not good for me or for my booty but sometimes that devil on my shoulder just doesn't care.  Luckily, the angel on the other shoulder was feeling a bit adventurous.  We popped into the kitchen and came up with this satisfying replacement.  I started off with my BREAKFAST SHAKE, threw in some unsweetened chocolate powder and banana extract.  Ta-da!  Yummy chunky monkey shake!  Play with the flavors using different extracts or sugar-free syrups.  I might try to make mint chocolate next, maybe chocolate cherry.
P.S. My Hubs liked it better before I put in the cocoa powder, with it just being a banana shake.  If you remove the cocoa powder, the net carbs are 4.7.

4 STARS
1 serving
5.5 net carbs per serving

3 oz full fat cream cheese, softened in microwave
1/2 cup egg substitute, full fat original flavor (EggBeaters)
1/4 cup heavy cream
2 TBSP Sugar Free Vanilla (or chocolate if you have it) syrup
2 tsp unsweetened cocoa powder
1 tsp banana extract
4 ice cubes

Blend everything but ice together for approximately 30 seconds in your Magic Bullet or whatever you would use for shakes.  Add ice and blend until it is a shake-like consistency.

Bacon Mushroom and Cheddar Frittata

Bacon Mushroom and Cheddar Frittata

Oh my word this is good!  I write IS because I'm writing this as I eat.  I needed to share with you immediately!  So good and so filling.  Don't be afraid of a frittata.  It's pretty much an omelet just cooked a tiny bit different.  I used mainly "not fresh/dehydrated" ingredients because well, I live in the real world where I don't always have fresh mushrooms, etc in my fridge at all times plus I have three kids which doesn't really leave much time for myself in the mornings.  I promise that it is yummy though!  I'm sure it would be better with fresh and if you have the time and the goods at your disposal than I would recommend you go that route.  I'm sure the real stuff would take this dish over the top of the charts!  I think this would be fabulous with a bit of salsa or maybe a dollop of sour cream on top if you have any on hand. *INDUCTION FRIENDLY*

5 STARS
2 servings
1.6 net carbs per serving

pat of butter
3 large eggs (this is filling but if you think that's not enough for 2 people than add another egg)
1 tsp heavy cream
1 oz shredded cheddar cheese
2 sliced mushrooms worth of dehydrated mushrooms, soaked to come back to life (or use real ones if you have)
1 dehydrated scallion, soaked to come back to life (or use real)
2 TBSP of real crumbled bacon - fresh bacon bits (or chop and cook your own)
seasoned salt to taste
pepper to taste


Whisk eggs and heavy cream together in a small dish.  Melt butter in a small/medium skillet that is suitable for oven and has a lid (or improvise one with foil) over medium-low heat.  Pour egg mixture into skillet.  Immediately add the shredded cheese, mushrooms, scallions and bacon into egg mixture.  Salt and pepper the top to taste.  Put lid on skillet and let the eggs n "stuff" cook slowly over medium-low for approximately 10 minutes, until the sides look cooked and light brown.  Remove lid and place your skillet under the broiler to firm up the eggs on top, approximately 2-3 minutes.  Remove frittata from skillet and cut into 4 pie slices.  Each serving is two pie slices.

Peppers and Onions Egg Scramble

Peppers and Onions Scramble

This is a nice basic scramble that you can add things to in order to suit your preferences.  Shredded cheese would be good, mushrooms, maybe some salsa, sour cream, etc.  I liked this simple version for today but mix it up depending on what you are feeling.  Just remember to add the carb counts to anything you add. *INDUCTION FRIENDLY*

4 STARS
1 serving
4 net carbs per serving

1 tsp olive oil
1 TBSP chopped onion
1/3 cup frozen peppers blend
2 eggs
1 TBSP heavy cream
1/4 tsp southwestern seasoning blend
salt to taste


Heat olive oil in small skillet over medium high.  Add onions and  peppers.  Cook, stirring occasionally until vegetables are soft and water from frozen peppers has evaporated.  Meanwhile, in a separate dish whisk the eggs, heavy cream, southwestern seasoning blend and salt together until fully blended.  Once peppers and onions are done, reduce heat to medium and pour in the egg mixture.  Stir, scraping sides and bottom every few seconds until the eggs are scrambled and cooked through.

How to order Low Carb at Starbucks

Low Carb Starbucks

Today I decided to do a PSA (Public Service Announcement) about How to Order at Starbucks.  This seems to be a big concern to many people starting out a low carb lifestyle.  Yes, you can still drink Starbucks (or any other coffee place for that matter).  You just need to know what/how to order.  Let's start with what you should not order and that is a Frapp.  I know they are yummy.  I know that they are a great afternoon snack.  However they are from a pre-made powdered mix and so they can't be tailored the way we need them.  An Iced Coffee is just as tasty, just as yummy, just as cold and you can totally have them (or hot flavored for that matter too).

If you can't read Starbucks-ese, my cup in the photo says: SFCD = Sugar Free Cinnamon Dolce, WC = Whipping Cream, IC = Iced Coffee.  So you've decided you want a hot or cold coffee drink.  First thing you do is walk up and ask them what Sugar Free Syrup flavors they have (each Starbucks always carries different SF flavors).  Choose a flavor from the list they tell you.  Then just tell them to make either a hot or cold latte with the Sugar Free syrup and Heavy Cream or Whipping Cream instead of milk.  Tada!  Not hard right?  As a recap: sugar free syrup and heavy cream are your friends.  Enjoy!

Breakfast Shake (or anytime shake)

Breakfast (or anytime) Shake

This is from Sugar Free Shiela and she calls it a Breakfast Shake so I'm sticking to it.  I had it as a dessert though. :)  It's good.  It tastes pretty much like a melted shake.  You can make it any flavor you want, depending on which sugar free syrup you add.  I have found that some syrup flavors are stronger than others so feel free to add a bit more if you think it needs it.  I made this in my Magic Bullet but you can make it in a regular blender or whatever you would normally make a smoothie out of. *INDUCTION FRIENDLY*

3 STARS
1 serving
4.7 net carbs per serving

3 oz cream cheese, full fat original in the block
1/2 cup egg substitute, full fat original flavor (EggBeaters)
1/4 cup heavy cream
1 TBSP sugar free syrup, any flavor
4 ice cubes


Blend everything in your Magic Bullet but ice together for approximately 30 seconds.  Add ice and blend until it is a shake-like consistency.

Cheddar Cheese Biscuits

Cheddar Cheese Biscuits

EDIT: I know this isn't really logical but these were MUCH better the next day after sticking in the microwave to warm up.  They had the makings of some good bread if the spices were tweaked a bit.  I'm going to up these to a 3 as I think I might actually make them again, possibly with more cheddar (or sharp versus mild) and garlic salt.

ORIGINAL REVIEW: Don't those biscuits look mouth watering, just scrumptious?  Yeah.......not so much.  These were not good.  These are a classic in the low carb world.  I've never really delved into Carbquik until last weeks Pecan Pie Muffins which are now both Hubs and my current favorite dessert, amazingly good.  This second shot at Carbquik was disappointing, especially with it being a classic recipe and one I've seen people drool over on other blogs.  I MIGHT try it again but with some heavy tweaking of the recipe.  As they were, these didn't taste like cheddar, they were dry, a bit crumbling and I couldn't taste any garlic.  They didn't taste even remotely close to the ones at Red Lobster, which is what they are supposed to be a copy of.  Disappointing.

2 STARS (3 STARS after heated the next day)
10 servings
2 net carbs each

2 cups Carbquik
2 ounces butter, cold
1/2 cup shredded cheddar cheese
1 pinch garlic powder
1 pinch salt
1/4 cup heavy cream
1/4 cup water


-Preheat oven to 450 degrees
-Cut the cold butter into the Carbquik with either a pastry cutter or two knives, till the mixture resembles coarse meal.
-Add the shredded cheese, a pinch of salt, and garlic powder and blend well.
-Mix the heavy cream with water to equal 1/2 cup of liquid, pour into dry mix.
-Mix till dough forms and comes together, but do not overwork the dough.
-Drop the dough onto a lightly greased cookie sheet approx 1 ounce size portions.
-Bake in hot oven 8-10 minutes till biscuits are golden brown.

Greek Feta Eggs

Greek Feta Eggs

Tired of the same old eggs for breakfast almost every day?  Well change them up!  Get creative with it.  These eggs are fabulous and are a nice change of pace even though it's still eggs for breakfast.  I like my eggs cooked over medium but of course you can cook them any way you prefer. *INDUCTION FRIENDLY*

4 STARS
1 serving
1 net carb per serving

1 pat of butter
2 eggs
1 slice of lemon or 1/4 tsp of bottled lemon juice
2 tsp feta cheese
1/8 tsp dried oregano
a dash of lemon pepper
a dash of garlic powder


Melt butter over medium heat in small skillet.  Add eggs then sprinkle all ingredients over the top of them (I tried to use the small crumbs of feta that had fallen to the bottom of the container).  Cook to your liking.  Eat!

Pecan Pie Muffins

Pecan Pie Muffins

OMG!  These Pecan Pie Muffins are now my favorite low carb dessert.  Prior to tonight, the reining dessert was my Peanut Butter Fudge but these muffins have won out.  My carb-eating Hubs had previously liked the Individual Cheesecakes best but also agrees that these muffins have won out.  The Hubs actually voluntarily grabbed a second one off the counter after dinner.  That never happens!  Normally I have to make him taste my low carb desserts and he's just like "it's ok" or whatever, but these he grabbed seconds!  I got this recipe from Linda, who didn't think they were quite as great as we did.  Mine seemed to have come out fluffier and more muffin-y than hers even though I followed her recipe pretty exact.  I did two minor things different: a) I only made 9 muffins with the dough as it just seemed to fit the muffin cups better; b) She said hers were done in 15 minutes but mine took 25 minutes.  Maybe it's because I made 9 larger muffins versus 12 smaller and/or maybe because I used cupcake liners and I don't think she did.  In any event, mine turned out fluffy, very moist and delish!

5 STARS
9 servings
4 net carbs per muffin

2/3 cup butter, softened
2 eggs
1 teaspoon vanilla
1 cup granular Splenda or equivalent liquid Splenda
1/2 teaspoon blackstrap molasses (common ingredient in low carb world to give that brown sugar taste)
1/2 cup Carbquik (Atkins baking mix is easier to find but I'm unsure of the taste or carb count difference)
1 cup pecans, finely chopped, about 3 1/2 ounces


In a small-medium bowl, whisk the butter, eggs, vanilla and sweeteners. The mixture may look curdled. Whisk in the Carbquik until a smooth batter forms. Stir in the pecans. Spoon into 12 greased or paper-lined muffin tins and bake at 350º 15 minutes until golden brown and set in the center. The toothpick test will not work for these. They won't rise much and will be very small. Carefully remove them from the tins and cool on a wire rack.  

Dollar Tree No Carb Flavored Syrups

Sugar Free Flavored Syrups from Dollar Tree

Check out what I found at Dollar Tree!  It doesn't say Sugar Free on the front label but it's made with Sucralose (which Splenda is the name brand for), has 0 carbs, calories, fat, etc just like Torani and DaVinci.  My Dollar Tree only had Vanilla and Hazelnut so I picked up one bottle of each to try.  I've now taste tested both (as you can see, I couldn't wait to open the Hazelnut before getting a picture) and they are comparable to the name brands.  I'll be running back out to Dollar Tree this afternoon to pick up a few more $1 bottles of sugar free flavored syrups!

Starbucks Caramel Macchiato low carb copycat

In full disclosure, I have not had a real Starbucks Caramel Macchiato in quite a long time so this probably does not taste exact but it is certainly fabulous.  However, I have had one of the yummy drinks pictures above at least once a day (usually a hot one in the morning and an iced one as my 3pm pick-me-up).  It is a creamy, sweet and caramely (is that even a word?) coffee and always makes me smile after that first sip.  Of course you can vary this to any way that suites your taste but this is the one I make most often.  I buy my sugar free syrups at Albertsons if in a pinch but I find them cheaper and lots more choices on Amazon.  I've seen sugar free Vanilla at Target, Walmart and most other major stores but never any other flavors.

You can use decaf or regular, depending on which version of Atkins you are following.  Dr. Atkins said no caffeine however the newer version states that not only can you have caffeine but they think it actually assists with fat loss.  I drink WAY too much caffeine and had no problems with losing weight but do whatever you are comfortable with.

5 STARS

16 oz whatever coffee you prefer, made a little stronger than normal (I'm fancy like that and use plain ole Folgers)

2 TBSP heavy whipping cream (you can use half and half if you want to reduce your fat a bit but it has more carbs)

2 TBSP Torani sugar free caramel syrup (or any other brand)

1 TBSP Torani sugar free chocolate syrup (or any other brand)


Pour over ice if you prefer the iced version.  I try to brew 30 minutes ahead of time and then stick in the fridge to cool down beforehand.  If you don't have time for all of that, then just brew your coffee strong, then pour over a full cup of ice.

You can make it with just caramel or just chocolate (or hazelnut or whatever you want) for that matter but something about the two together tastes like magic to me.

Pancakes

*INDUCTION RECIPE* These flax pancakes are a wonderful variation if you are stuck in the eggs-and-bacon breakfast routine.  They also have tons of fiber, which is always a great thing to, um.....get your plumbing going.  Dr. Atkins recommends 2 Tbsp of flax every day so this is an easy way to meet that suggestion.  These pancakes are a variation of Sugar Free Sheila's Delicious Low-Carb Pancakes in the sense that it's basically her recipe but with the flax added.  Without the flax I thought these tasted a little eggy but the flax makes them taste more like grain pancakes.  She doesn't explain whether to use the sugar free syrup on top as pancake syrup or in the batter.  I've tried both and I think I like a bit in the batter AND some on top! Hey, I have a major sweet tooth! :)  *Flaxmeal can be found at most major retailers.  I've found the most easily accessible is Bob's Mill and I get it at Ralphs or Albertsons in the baking isle.  P.S.  My 2 year old thinks these are pretty good too.  She certainly prefers "real" pancakes but she will try to steal a few bites of mine. *INDUCTION FRIENDLY*

This recipe serves 1 (I make 2 large pancakes with it) for a total of 6 carbs.
4 STARS


3 oz regular cream cheese (softened in microwave)
2 eggs
1 tsp ground cinnamon
1 Tbsp sugar free vanilla syrup (or experiment with other flavors)
2 Tbsp ground flaxmeal
a bit of butter to melt on top!


Beat together thoroughly (NO LUMPS so make sure that cream cheese is very soft).  Pour on a cooking-sprayed skillet that has been pre-heated on medium.  Cook for about 4 minutes, or until underside is browned, then flip for another 1-2 minutes.