Pseudo "Shortcake"

Shortcake with fresh strawberries & whipped cream

2 c. HDMB Pancake & Biscuit Mix
1 c. nonfat milk
1/4 c. Splenda, granulated
1 Tbsp vanilla extract
1 large egg

Preheat oven to 350F.

Lightly grease a cookie sheet with spray oil. Mix all ingredients in a large bowl until well combined (dough will be be sticky). Drop onto cookie sheet into four equal “lumps”.

Bake for 30 minutes. Can be served warm or cold.

Serves 4

Per serving
Calories – 233
Carbohydrates – 36.4g
Sugars – 1.6g
Fiber – 3.6g
Fat – 2.8g
Saturated Fat – 0.7g
Cholesterol – 64.2mg
Protein – 14g
Sodium – 326.4mg

Toppings are extra. (As pictured above,  385 calories)

Pancake & Biscuit Mix

5 c. white flour
4 c. whole wheat flour
3 c. wheat graham flour (can use whole wheat)
2.5 c. instant nonfat dry milk
1/4 c. baking powder
1 Tbsp baking soda
1 tsp cream of tartar
1.5 c. Splenda, granulated (or other bake safe dry sweetener)
8 scoops whey protein powder, unflavored
1/2 c. flax seed, ground
2 Tbsp vanilla powder (optional)

Combine all ingredients thoroughly and store in an airtight container. (If you’re like me and keep protein powder around, wash and save an empty 2 lb container. It will make the perfect storage vessel)

Makes 18 cups
Serving size 1 cup (approx. 130g)

Pancake & Biscuit Mix

1 cup (130g)

Pancake and Baking Mix

1 cup (122.7g)

Pancake/Waffle Mix

1 cup (114.2g)

Calories – 368.4
Carbohydrates – 65.8g
Sugars – 2.2g
Fiber – 7.1g
Fat – 2.9g
Saturated Fat – 0.5g
Cholesterol – 20mg
Protein – 20.7g
Sodium – 553.6mg
Calories 485
Carbohydrate 78.8g
Sugars – 3g
Fiber 3g
Fat 15.2g
Saturated Fat 4.5g
Cholesterol 0mg
Protein 9.1g
Sodium 1485mg
Calories -520
Carbohydrates – 88g
Sugars – 4g
Fiber – 4g
Fat – 18g
Saturated Fat – 4g
Cholesterol – 9mg
Protein – 8g
Sodium – 1280mg

Coconut Cream Pie

Whole pie, with hazelnuts

I have to admit, I’m not a huge coconut cream pie fan. I like them, but will usually opt for lemon meringue or banana cream. But I had a couple of friends who asked for a coconut cream pie recipe that is healthier than average. (also… my meringue fell a bit while cooling due to extremely damp weather today).

1 c. Splenda, granulated
1/4 c. potato flour
1 tsp. vanilla powder
1 pinch nutmeg (literally a pinch between thumb and forefinger)
3 c. skim milk
3 egg whites
1 whole egg
1 Tbsp. olive oil
1 tsp vanilla extract
1/2 c. plain nonfat yogurt
1 c. unsweetened coconut flakes
2 Tbsp. unsweetened coconut flakes (optional)
2 Tbsp. hazelnuts, finely chopped (optional)

Combine Splenda, potato flour, vanilla powder, and nutmeg in a 2 qt. sauce pan. Gradually add milk, whisking until well combined. Cook over med-high heat until thick and bubbling, stirring frequently. Remove from heat.

Beat egg whites and egg slightly. Add 1 cup of hot mixture slowly into eggs, whisking quickly to prevent eggs cooking. Add egg mix into saucepan, again whisking well. Cook over med-high heat, bringing to a boil, stirring constantly. Continue to cook at a boil for 2-3 minutes. Remove from heat.

Add olive oil and vanilla extract. Mix well. Add yogurt, whisking constantly until combined. Pour immediately into pre-baked pie shell. Recipe here.

Cover with Meringue (recipe here). Optional – Sprinkle additional coconut and hazelnuts onto top of meringue. Bake at 350 for 15 minutes.

Cool on a wire rack. Chill before serving.

Serves 8

Filling only (plus optionals)

Calories – 166
Carbohydrates – 18g
Sugars – 7g
Fiber – 2g
Fat – 9g
Saturated Fat – 6g
Cholesterol – 29mg
Protein – 7g
Sodium – 93mg

Complete pie (per 1/8 pie serving, 170 gr.)

Calories – 336
Carbohydrates – 35g
Sugars – 7g
Fiber – 4g
Fat – 18g
Saturated Fat – 7g
Cholesterol – 29mg
Protein – 12g
Sodium – 129mg

Compare to Coconut Cream Pie per per 1/8 pie serving

Calories – 429
Carbohydrates – 54g
Sugars – 52g
Fiber – 2g
Fat – 24g
Saturated Fat – 10g
Cholesterol – 0mg
Protein – 3g
Sodium – 367mg

Meringue (for pie)

4 egg whites
1/2 tsp. vanilla powder
1/4 tsp. cream of tartar
1/2 tsp. vanilla extract
3 Tbsp. Splenda, granulated

Add cream of tartar and vanilla powder to egg whites. Beat egg whites at medium speed until soft peaks form. While beating, slowly add vanilla extract. Once soft peaks have formed, increase speed to high and add Splenda slowly. Continue beating on high until stiff peaks form.

Spread meringue immediately onto hot pie filling in shell, sealing to the edge of the crust. Bake at 350 for 15 minutes.

Serves 8

Calories – 14
Carbohydrates – 2g
Sugars – 0g
Fiber – 0g
Fat – 0g
Saturated Fat – 0g
Cholesterol – 0mg
Protein – 2g
Sodium – 27mg

Single Pie Crust

Pre-baked crust

1 c. quinoa flour
1/4 c. almond flour/fine meal
1/4 c. potato flour
1 Tbsp vanilla powder
1/4 c. olive oil
2 Tbsp. skim milk
1/4 c. water

Mix dry ingredients in a medium bowl. Add olive oil and milk. Use a fork or pastry cutter to mix into the flours until small pea sized pieces of dough form. Add water and cut again.  Press pastry into a 8 or 9 inch pie pan until entire pan is covered with 1/8-1/4″ of dough. This dough does not roll well, but presses easily into the pan.

For pre-baked, use fork to poke a few set holes along the sides and bottom. Bake at 350 for 10-12 minutes.

Serves 8

Calories – 156
Carbohydrates – 15g
Sugars – 0g
Fiber – 2g
Fat – 9g
Saturated Fat – 1g
Cholesterol – 0mg
Protein – 3g
Sodium – 9mg

Peach Cobbler Biscuit/Scone

I had a craving for something warm and fruity on a cold autumn night, and limited ingredients. This is what I came up with.

1 – 15 oz can, peaches in pear juice
2 c. Bisquick dry mix
1/4 c. Splenda
1 tsp vanilla extract
1 tsp cinnamon
1 large egg

Preheat oven to 365 F. 
Spray oil an 8×8 or 9×9 square pan.

Drain juice from peaches into a medium bowl.  Dice peach slices and set aside.  Add Bisquick to juice, whisk until almost smooth. Add Splenda, vanilla, cinnamon, egg, and diced peaches.  Mix until combined.

Pour into pre-“greased” pan and spread until batter is even.  Bake for 30 minutes.  Serve warm or let cool.

Serves 9

Per serving
Calories – 140
Carbohydrates – 25g
Sugars – 6g
Fiber – 1g
Fat – 4g
Saturated Fat – 1g
Cholesterol – 24mg
Protein – 3g
Sodium – 283mg