Tuesday, April 22, 2014

Low-Carb Flatbread

I am so very very excited to share this Low-Carb Flatbread with you all, but I wanted to make sure it was as good as I first thought.  So I have been holding back.  I made it a second time. I froze it. I thawed it and tasted it again.   And yes, it is JUST as good as I first thought it was. Better, probably. In any case, I am going to share it with you and I know you are going to love it.

It is delicious, and nutritious, and a wonderful substitute for any soft and flat naan style bread you may be missing since you gave up gluten or grains… or if you haven’t given up gluten or grains but you just want a low-carb option.

This flatbread has only 2 ingredients and you will be really surprised when I tell you what they are!  It is durable, and pliable. It is chewy and substantial.  You can spread jam or mustard or soft cheese on it and it doesn’t break or tear.  You can use it flat or fold it like a panini bread.  You can use it for savory sandwiches with tomatoes, meats, cucumbers, or cheeses.  You can spread it with peanut butter and honey, or jam and Nutella.  Your choice.  

And the two main ingredients?  Cauliflower, and eggs.  That is it.  Yes, you can add a dash or 2 of salt if you like.  And you could add some Italian herbs for a nice change, or you could sprinkle in some cinnamon if you prefer.  But it is not necessary.  Actually, I suggest you try it plain at first, and then experiment.    If I were making it to use with a chicken filling, I might put rosemary in it.  Or cinnamon and cloves if I were going to have almond butter and strawberries.  You get the idea.

I make it into rectangles so that I feel like I am having ‘bread’. But you could make any shape you like, of course.

Low-Carb Flatbread

Low-Carb Flatbread
Makes 4 servings of 2 slices each.
  • 1 large head fresh cauliflower
  • 1/3 cup water
  • 2 large eggs
  • Dash of salt
  1. Puree the cauliflower in  your food processor in batches.
  2. Place the cauliflower and water in a microwave safe dish and then cover and cook on HIGH for 10 minutes OR place the cauliflower and water in a saucepan with a lid and boil/simmer for 7 minutes.
  3. Prepare a colander by setting it in the sink and lining it with a double layer of cheesecloth about 16 inches square.
  4. Put the cooked cauliflower in the centre of the cheesecloth.
  5. Set your oven to 350° F.
  6. Bring the 4 corners of the cheesecloth together and twist, enclosing the cauliflower in the centre of the ‘bag’.  Keep twisting and squeezing as much water out of the cauliflower as you can.
  7. Put the cauliflower in a large bowl and break the eggs into  it. Add a healthy dash of salt.
  8. Mix well.
  9. Place mixture onto a baking sheet that has been lined with parchment paper.
  10. Spread into a rectangle about 3/8 inches thick and trim up the edges with spatula.
  11. Bake for 45 minutes.
  12. Remove and cool on rack for about 20 minutes.
  13. Slice into 8 pieces while slightly warm.
  14. Store in fridge or freezer.  Thaw at room temperature or in microwave before serving.
Per 2 piece serving.
Weight Watchers P+ = 2.
Calories 73; Protein 6g; Carbohydrate 8g; Fat 3g; Fibre 4g.

This Low-Carb Flatbread is made from Weight Watchers Power Foods so there is no need to count WW P+ for it if you are following the Simple Start Plan or the Simply Filling Technique.

Apr 19 Flatbread 001
Puree the cauliflower florets into the smallest bits you can.


Apr 19 Flatbread 002
Place the cauliflower in a microwave dish with water and cover, OR cook on stove top.


Apr 19 Flatbread 003
Place double layer of cheesecloth in the centre of a colander in the sink.  After I am finished with it, I rinse the cheesecloth and hang it to dry. I use the same piece several times before replacing it with a new one.


Apr 19 Flatbread 004
Put the cooked cauliflower in the centre of the cheesecloth.


Apr 19 Flatbread 006
 Bring the corners of the cheesecloth together and start twisting.  Be aware that the cauliflower is HOT and the water coming out of it will also be HOT.  Spend a few minutes pressing as much water out of the cauliflower as you can and allow it to drain away down the sink.


Apr 19 Flatbread 007
After you have removed as much water as you can, open the cheesecloth and then place the cauliflower in a large bowl.


Apr 19 Flatbread 008
Add  the eggs and a bit of salt. Mix well.


Apr 19 Flatbread 009
Place the mixture on a baking sheet that has been lined with parchment paper.


Apr 19 Flatbread 010
Spread into a rectangle.  This will later be cut into 8 pieces so that may help you decide on the shape you want.  I use my fingers to press the mixture flat.


Apr 19 Flatbread 011
This is a picture of my second batch after it came out of the oven. I think the dark spots may be where the mixture is a bit thinner. 


Apr 19 Flatbread 013
Allow to cool and then cut into 8 ‘bread’ sized pieces or whatever other shape if you prefer.


Apr 19 Flatbread 014
Stacked and ready to freeze. They do not stick to each other so no need to separate with waxed paper.


Apr 20 Flatbread 001
I made these ham and cheese open-faced and then quickly realized I could fold them quite readily.


Apr 20 Flatbread 003
 And NO they do not taste like cauliflower!  I hope you like them as much as I do.




If you like this idea, I really hope you will share it... by copying and Tweeting this:

Check out this Low-Carb Flatbread via @WeCanBegin2Feed     at http://wecanbegintofeed.blogspot.ca/2014/04/low-carb-flatbread.html
#platecommunity #FitFluential #myffmeal @FitFluential



or by Pinning the first picture. 

THANKS so very Much!

Wednesday, April 16, 2014

Happy Easter

It’s almost that time of year again… Easter is one of our favorite holidays.  Easter is such a happy and hopeful time of year.  It means Spring, Renewal, Rebirth, Salvation… whether you celebrate the religious aspects of Easter or not, you have to agree that is a joyous holiday.


Happy Easter

I have enjoyed coloring eggs for Easter since I was a small child - first with my Mother and older Sister, and then with my younger Brother.  And since The Captain and I have been together, I have been doing them for him every year. Sometimes on a stove in a kitchen in a house… sometimes on the small propane stove in the galley of our sailboat… both in the marina and out at anchor.

It is one of our mainstay traditions. I color them. He love to eat them!

This year will be no different… I am going to hardboil and then color the shells of a dozen eggs on Good Friday.  He has already reminded me about it.  What he doesn’t know is that this year I bought a little coloring kit at a local $$ store and am going to really do up his eggs purty! 


Apr 16 Easter egg kit 001


Normally I just dye them with food coloring and a bit of white vinegar.  You can read about my technique for hardboiling and then coloring the eggs here.


Colored Eggs for Easter


And last year I also colored the insides of a few, too.  Click this link to read how I did it.


Colored Insides of Easter Eggs

Colored Insides of Easter Eggs 2


But this year I am going to use the dye tablets and stickers that came in the package and make them fancy and gaudy, just for a change.  Wonder what he’ll think when he sees them.

Then I think we will head over to the Children’s Farm to see the baby goats and new piglets.  Can’t wait!  There may even be some new ducklings in the park.

Do you color eggs?  Do you ever do egg hunts with your family?

What is your favorite thing about Easter?

Sunday, April 13, 2014

Peanut Butter, Soy, and Sesame Sauce for Zoodles or Noodles


Ya’ll know how much I love my zoodles.  I have had so much fun coming up with new sauces for them every week or so. I never get tired of them.  Nope, never.  Do you have any favorite foods like that? That you could eat over and over and over and still want more?

Now, I don’t eat peanut butter very often… I really think that almond butter and cashew butter are better for me.  But sometime you just have to have peanut butter in a recipe for the flavor it brings.  This is one of those recipes. I have tried it with almond butter and it is just not the same.

When you put a sauce on zoodles it tends to bring out the moisture in them, so by the time you get to the bottom of the plate, there is usually soupy sauce left.  Don’t waste it… get out your spoon and slurp it up!


Peanut Butter Soy and Sesame Sauce

Peanut Butter, Soy, and Sesame Sauce
Makes 1 serving
  • 1 Tbs peanut butter
  • 1 Tbs tamari soy sauce
  • 1 garlic clove, peeled, smashed and minced
  • 1/2 tsp dark sesame oil
  1. Mix the peanut butter and soy sauce till well-combined.
  2. Add the minced garlic and sesame oil and stir to blend.
  3. Pour over zoodles and toss to coat.
Per serving.
Weight Watchers P+ = 4.
Calories 135; Protein 6g; Carbohydrate 5g; Fat 10g; Fibre 1g.

Peanut Butter Soy and Sesame Sauce 2
Just tossed, already getting wetter.


Since I first came up with this recipe, I have also tried it with a spoonful of fat free plain Greek Yogurt stirred in... it makes the sauce a bit thicker and just as tasty!

What is your favorite nut butter?