Version 1 (Christina Gray):
4tsp wheat gluten
2Tbsp low-fat Biscuit mix (like Bisquik heartsmart)
1/4tsp baking soda
1 TB wheat flour or oat flour (i.e. finely ground up oatmeal)
2 ts of splenda
About 130cal, 10g protein,25g carbs *cals are a little less using wheat flour
Version 2:
1/3 cup of Heartsmart Bisquick
1 Tbl. of Benefiber or Poly D
1 1/2 tsp. of Any Whey protein powder
Shopping List:
These are grocery products that I always have at home. NS-friendly and tasty!
- Ronzoni Whole-Wheat pasta (spaghetti or rigatoni)
- FiberGourmet High Fiber, Low-Cal Pasta (penne, fettucini) (online at FG, amazon.com, or netrition.com)
- Trader Joe's brown basmati rice
- Trader Joe's red pepper spread
- Trader Joe's meatless meatballs
- Eggbeaters (plain and southwestern)
- Heartsmart Bisquick Mix
- Insta Bake baking mix
- Krusteaz buttermilk pancake mix
- rye flour
- Any whey (protein powder for baking) (online at Amazon, or at GNC or Target stores)
- Poly D (polydextrose fiber product)
- Fiber One Bran Cereal, ground
- Brown splenda
- regular splenda
- dried blueberries, cranberries and peaches
- walnuts, almonds, pine nuts, pecans
- Torani SF raspberry syrup (bought at Cost Plus World Market)
- Tortilla Factory low-carb small tortillas
- Panera Bread wholewheat baguette
- Quaker Instant Oatmeal Lower Sugar (assorted flavors)
- Laughing cow cheese
- blue cheese crumbles
- The Organic Cow Milk (for making quark)
- Tyson's Grilled Chicken Strips
- Oscar Meyer 99% ff honey-baked ham and chicken breast
- Kraft FF shredded cheddar and mozzarella cheese
- Soy Veggie cheese, black pepper cheese
- Soy Veggie cheese, shredded Cheddar flavor
- Hormel Turkey Pepperoni
- Jennie-O 95% FF turkey bacon (lower cal than the 65% FF one)
- Morton Salt Substitute
- Kikkoman Less Sodium Soy Sauce
- Kraft FF Mayo
- Maille Dijon Mustard
- Kraft Carb Well BBQ Sauce
- Heinz One Carb Ketchup
- Fini balsamic vinegar
- fresh herbs when possible (garden)
- Rapunzel vegetable herb bouillon cubes (no salt)
- Wholefoods brand pitted whole kalamata olives in brine
- Wholefoods brand extra-virgin Olive oil
- Wholefoods brand balsamic vinegar
- Wholefoods brand large can of whole cherry tomatoes
- wholewheat ready-to-use pizza dough
- Other favorite olive oil at Whole Foods currently: Yellingbo Gold
- 96/4% fat super lean ground beef
- low-fat ground turkey
- Walmart single-serving haddock filets
- Walmart frozen broccoli and cauliflower
- 15 oz cans of no-salt added chopped tomatoes
- 15 oz cans fire-roasted chopped tomatoes
- Swanson or College Inn non-fat, low-sodium chicken broth
- ghee (clarified butter)
- 1% fat fresh milk
- Vanilla Soy Slender milk
