Low Carb Protein Biscuits

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In the time since I've started creating recipes with protein powders, I've experimented with a wide variety of different powder types. While each powder yielding a slightly different end product, but one constant remained: they were all sweet baked goods. This isn't really a surprise, however, given that most of the time you think of flavored powders, which have also been sweetened.

The beauty of baking with protein powder is the ability to substitute a flour with protein powder, sometimes significantly reducing the carbohydrates in a given recipe. Why should that only be limited to desserts and breakfast items? 

I've been on a mission answer this question by creating a savory protein-packed baked good!

Not only is this recipe the FIRST of my experiments in the savory, non-sweet realm of baking with protein powder, it is also my first successful recipe attempt using Beef Protein Isolate!

Now, before you go getting skeptical of this recipe because of the fact it uses a protein powder you likely aren't familiar with, let me clear the air - NO, this does not taste like BEEF.

In fact, I've found that unflavored Beef Protein Isolate is actually quite neutral in taste. This pairs so very nicely with the other main star of these biscuits: coconut flour. I personally love baked goods that use coconut flour - I'm a huge fan of the nutty flavor it brings to the final product. Coconut flour is gluten free, low in carbohydrates and high in fiber! Win win win!

These biscuits seriously couldn't be simpler. I know many times baking can be daunting because of the precise measurements and detailed preparation. Not with these. It is as easy as mixing the wet and dry ingredients together into a dough (Warning: it will be sticky!) and forming said dough into biscuits. That's it! It is important to not the main difference between gluten free baking from baking with a wheat flour: the absence of gluten also means that your baked good won't rise or expand as much (or at all) as you may be used to. Simply put, the shape and size you make your biscuits pre-baking is how they will look post-baking. 

The nutritional information for each biscuit is so incredible that you will have a hard time not pacing yourself when it comes to eating these! They are high and protein and fiber plus low in carbs and fat. They are great on their own but are also a fantastic option for creating a sandwich and using the biscuit cut in half as a bun.

Here's your solution for wanting to have your [biscuit] and eat it too! 

Low Carb Protein Biscuits

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 4 biscuits

Ingredients: 

• 1/4 cup Beef Protein Isolate (1 scoop), unflavored
• 1/2 cup coconut flour 
• 1 tsp baking powder
• 1/2 tsp salt
• 2 eggs
• 1/4 cup water

Baking Accessories:

• Baking Sheet
• Parchment Paper 

Directions:

1. Preheat oven to 375°F. Prepare baking sheet by lining with parchment paper. 
2. In a mixing bowl combine your dry ingredients: beef protein, coconut flour, baking powder and salt. Whisk to fully mix ingredients. Add eggs and water to the bowl and whisk until batter is smooth. This can be done in a stand mixer, with an electric hand mixer or by hand with a whisk.
3. When all is combined, dough will be sticky - don't fret! Form the dough into 4 equal biscuits on your parchment paper lined baking sheet. Because this is a gluten free batter, the biscuits won't rise much from the original shape you form them into. 
4. Place in oven to bake for 18-20 minutes. Biscuits are done baking when a toothpick inserted into the center of a biscuit comes out clean. Serve immediately or allow to cool completely and store in an air tight container for later.

Special Note: I've created this recipe based upon using Beef Protein Isolate. I have not tried other powder types so I can not guarantee the recipe will turn out the same using a different powder type (i.e. whey, pea, egg, etc.)

Nutritional Information (1 biscuit):

125 calories - 12 g Protein, 8.5 g Carbohydrates (5 g Fiber), 4.5 g Fat

Pumpkin Bolognese

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Sometimes when I'm thinking of a new recipe I can almost taste the flavors, even before I begin making it. Other times, it can turn out completely opposite of what you thought it would taste like - both good and  bad. 

This, my friends, is one of those recipes; one of those times when the flavors totally caught me by surprise and turned out better than I could have expected! 

In my excitement of creating a surprisingly tasty dish, I of course blasted my mom, sister, boyfriend and best friends with photos of the dish, exclaiming "PUMPKIN BOLOGNESE!!!". Each time I got back the response "so, does it taste super pumpkin-y?". I'm sure you are all asking yourselves the exact same question. I mean, pumpkin is in the title of the recipe for goodness sake! 

First, let's rewind. I'd like to explain why pumpkin was used to begin with. A bolognese is simply an Italian meat-based sauce. Contrary to popular belief, it is not a tomato-based sauce with meat added. In fact, the original bolognese is said to have been beef, onion and carrots cooked with butter butter and then covered and cooked with broth. As the recipe evolved, tomato was eventually added.

While I LOVE tomatoes, sadly I've discovered it is best for my skin if I don't eat them or any other member of the nightshade family, for that matter. If you have an autoimmune disease (I'm lucky and only have psoriasis) your diet can have a huge impact on controlling your aliment. Nightshades (tomatoes, peppers, eggplant, white potatoes), dairy, nuts, eggs, grains and alcohol should be avoided. This causes me to get creative at times...which led me to subbing PUMPKIN for tomato paste in a basic bolognese. 

The result will surprise you. If you are looking for a distinct taste of pumpkin in this sauce, you won't find it here. Instead, it is a hearty and rich meat sauce that has been slow cooked, allowing a depth of flavor to develop that you can't get by rushing. This will be a dish you want to come home to as the night become a little cooler and the dark comes a little sooner. 

Pumpkin Bolognese

Prep Time: 5 minutes

Cook Time: 2 hours 10 minutes

Servings: 4

Ingredients: 

• 1 tbsp grass fed butter
• 1 cup onion, minced, chopped
• 1/2 tsp garlic, minced
• 1/2 tsp salt
• 1/4 tsp pepper
• 1/2 tsp fresh thyme, finely chopped
• 1 lb ground beef (90% lean, 10% fat)
• 1 cup pumpkin puree
• 2 cups chicken bone broth, homemade or store bought (such as Pacific)
• 2 bay leaves

Directions:

1. In a large pot, melt butter over medium heat. Saute onion and garlic until the onion become translucent, about 5 minutes. Once the onions have cooked, add fresh thyme, allowing it to become fragrant. 
2. Add ground beef and brown. While cooking, break up with a spoon so that no large pieces form. Continue cooking until all pink is gone, another 5 minutes. 
3. Once mixture has fully cooked add beef broth and pumpkin puree. Increase heat to medium high and bring to a boil. When a boil has been reached, add bay leaves and reduce to a simmer. Allow sauce to cook uncovered for roughly 2 hours. 
4. As the sauce cooked, the liquid will cook down. During the 2 hours of simmering, whenever the sauce becomes extremely thick add 1 cup of water, stir, and continue to simmer and cook down the sauce. I ended up adding water 3 times during the 2 hour total cooking time. Don't rush this step! This is where the flavors develop.
5. Once the sauce has cooked serve over prepare spaghetti squash or preferred alternate pasta. 

Nutritional Information (1 cup of sauce)

280 calories - 23 g Protein, 8.5 g Carbs, 16.7 g Fat