Friday, May 11, 2007

3 Minute Brownies - 3 net carbs per serving

This is my own variation on the 3 minute lemon cake. I made it on a whim and it turned out pretty good. Once again, I use Aloha Nu coconut flour (purchased from This has only 1 net carb per 2 tablespoons. Bob's Red Mill Coconut flour is easier to find but has 4 net carbs per 2 tablespoons.

2 T melted butter
2 T Cocoa Powder
Splash Vanilla
1 egg
12 drops sweetzfree (or other sweetener equiv. to 1/2 cup sugar)
1/2 t. baking powder
1 T. oil
2 T. coconut flour
1 T. heavy cream or Hood calorie countdown dairy

Whisk in bowl. Nuke for 1 min. 30 seconds. Times may vary depending on your microwave. If you want, you might pour some Walden Farms chocolate syrup on top.


Anonymous said...

here is a link to a recipe for miracle brownies that I think you will love.

I also have a recipe for zucchini bread that I came up with that is pretty awesome too.If you're interested let me know.

Big Daddy D said...

Love to have the zucchini bread recipe... but I don't know who you are or how to contact you...

wanda said...

I'm so sorry,my name is Wanda and here is my zucchini recipe.


• 1 cup coconut flour
• 1 cup flax meal
• 1 cup vanilla whey protein ( I use Jay Robbs)
• Small amount of sugar free vanilla soy milk
• 1 teaspoon salt
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 3 teaspoons ground cinnamon
• 1 ½ teaspoons of nutmeg
• 3 eggs
• 1/2 cup coconut oil
• 2 1/4 cups sugar substitute (I use a combination of brown sugar Maltittol, Xylitol, Sweetzfree)
• 3 teaspoons vanilla extract
• 2 cups grated zucchini
• 1 cup chopped walnuts
1. Grease and flour two 8 x 4 inch pans. Preheat oven to 350 degrees F.
2. Add soymilk to coconut flour, just enough to make it wet and crumbly and set aside.
3. Mix flax meal, whey protein, salt, baking powder, soda, cinnamon, and nutmeg together in a bowl.
4. Beat eggs, oil, vanilla, and sugars together in a large bowl. Add dry ingredients to the creamed mixture, and beat well. Stir in coconut flour, zucchini, and nuts until well combined. Pour batter into prepared pans.
5. Bake for 40 to 60 minutes, or until tester inserted in the center comes out clean. Cool in pan on rack for 20 minutes. Remove bread from pan, and completely cool.

I use the coconut oil because I have read it is suppose to speed up your metabolism. I buy the Jay Robb from my local health food store but it can be bought on line. Just Google Jay Robb, however it is expensive, I have used other brands before, but I prefer to pay a little more to get what I like. In addition, the reason I add soymilk to the coconut flour is that the coconut flour is so dry it will suck up all the moister from the other ingredients and this way the bread turns out very moist. I have thought about adding a couple cubes of melted unsweetened chocolate and cocoa or even some unsweetened coconut but all that adds extra carbs so I haven’t done it as of yet. This is so good I often have it for breakfast, and it freezes well so that gives you something to do with all those zucchinis’ from your garden. I hope you and your family enjoy it as much as we do…………Wanda
Oh, I also have a great meatloaf recipe with cabbage that my husband loves and I would like to share it with you and your readers if you will tell me where to put it on your site.

wanda said...

I'm sorry I just noticed that my link to the miracle brownies has been cut off at the end. I will try to paste it again. You must try them, I gave one to my neighbor who is not a low carber and she asked for the recipe.
It appears as though it is such a long link it doesn't want to fit in the space allowed so I will have to separate it.

Anonymous said...

I thought I would pass on a recipe for brownies. This one is made with black beans and you will not believe how good these are.

Black bean Brownies
Preheat Oven: 350
Cooking Time: 20 minutes

1 can black beans, washed and drained
1/2 cup lite ricotta cheese
1 cup Splenda
3 TBSP vanilla
3 TBSP olive oil
4 XL eggs
3/4 cups cocoa (unsweetened)
2 tsp baking powder
2 tsp baking soda

PREHEAT oven to 350F

Blend ALL ingredients in blender at high speed until thoroughly mixed and then pour into one 13x9pan lined with waxed paper which has been oiled again.

Bake for no more than 20 minutes in pre-heated oven. Like all brownies they need to be soft in the centre when taken out of oven.

Let pan cool on baking rack. Lift brownies out of pan by hanging onto edges of waxed paper and place them on a baking rack to cool. Peel away the paper when the BBBs cool down.

Nutritional info:
24 servings: calories 105, Fat 4.9 Sodium 66mg, carbs 5.05 gm, Fiber 1.8 g, Protein 7.33g

36 servings: calories 70, Fat 3.3g, sodium 44mg, carbs 3.36 gm, fiber 1.2 g, protein 4.89g.