Found this on the Atkins website...
A MIM (Muffin in a Minute) is a low-carb, high -fiber, Induction-friendly delight that you can microwave in a coffee cup.
Note: All of these recipes use flaxmeal, which is ground flaxseed. If you can't find flaxmeal, buy flax seeds and grind them in a coffee grinder. Milled flaxseed is the same as flaxmeal. In the UK and elsewhere, flaxseed is often known as linseed. Golden flaxmeal is sweeter and lighter than dark-brown flaxmeal, which has a nuttier taste
BASIC MiM RECIPE
Serving Size: 1
1/4 cup flax meal (8.09 total carbs, 7.6 fiber)
1/2 teaspoon baking powder (0.64 net carbs)
1 packet Splenda® packet (0.9 net carbs)
1 teaspoon cinnamon (1.84 total carbs, 1.2 fiber)
1 large egg (0.6 net carbs)
1 teaspoon butter
(total carbs is 12.07, fiber is 8.8;
net carbs is 3.27)
Put the dry ingredients in a coffee mug.
Stir.
Add the egg and the butter. Mix.
Microwave 1 minute (or more). Take out. slice, butter, eat.
Notes:
- Your MIM can be toasted once it's cooked and topped with cream cheese if you like.
- Be sure to use baking powder, not baking soda. Aluminum-free baking powder tastes better. Be sure the baking powder is fresh.
- Feel free to replace the cinnamon with other spices or add sugar-free syrup.
- Add a tablespoon of sour cream for a moister MIM.
- Change the shape of your MIM by making it in a bowl.
- Try replacing the cinnamon with 1/2 tsp of unsweetened cocoa (net carb count will be higher).
- Make a sandwich MIM by by adding parmesan cheese, garlic powder and some salt and omitting the cinnamon and Splenda®. Use a square-bottomed bowl, then slice and put in the toaster to use as bread for sandwiches and burgers.
PUMPKIN MiM
Fine for Induction; you can count the pumpkin net carbs as veggie carbs
5 tablespoons flax meal
1/2 teaspoon baking powder
1 oz softened cream cheese
1 egg
1/2 teaspoon cinnamon
1/4 cup pumpkin (canned pumpkin with no sugar added; do not use pumpkin pie filling)
Splenda® to taste
Mix the dry ingredients together and then blend in the wet. Pour into a sprayed bowl and microwave for approx 3 minutes. The amount of time in the microwave depends on the kind of bowl you use. This is a big muffin.
SAVOURY GARLIC & DILL MiM
1/4 cup flaxmeal (I used standard, not golden)
1/2 tsp. baking powder
4 grinds of sea salt (maybe same as 4 shakes table salt)
5 shakes dry dill (maybe 1/8 tsp.)
1 TBS + a pinch more GARLIC INFUSED olive oil (see below for info) or use 1/8 tsp. garlic powder
1 TBS Cotija cheese (or any other dry, powdery white cheese; like parm)
1 egg
Put all dry ingredients into a cup (or bowl). Stir with fork or spoon to mix ingredients. Add oil with many bits of garlic (or garlic powder). Add egg and mix together thoroughly with fork or spoon.
Microwave 1 minute 20 seconds.
Put a good layer of sour cream on top (about the thickness of a cream cheese spread, not over thick unless you love sour cream).
If making into a sandwich, let cool then slice lengthwise into two slices of "bread". Toast lightly and use for an egg breakfast sandwich or try as a grilled cheese. Good for a hamburger bun or for making a cold sandwich.
MiO (MUFFIN IN OVEN)
In a pyrex/anchor custard cup:
Beat 1 egg
add
1/2 tsp melted butter
1/4 tsp baking powder
1/4 cup flaxmeal (ground flaxseeds)
Stir until smooth, then add 1oz of sharp cheddar cheese (or whatever flavor)
Bake 325 F for 15-17 minutes.
MIM recipe for quick Bread Slices or Hamburger Buns
1/4 cup flax meal
1/2 teaspoon baking powder
1/2 teaspoon Splenda®
1 egg
2 teaspoons heavy cream
1 1/2 teaspoon softened butter(add more if you want a stronger butter flavor)
Optional: Add garlic, onion, parmesan, salt, etc. to kick up the flavor. be sure to add in the extra carbs
Mix well, let mixture sit for 3 minutes
Microwave on high for 1:20
For bread slices, microwave in a square dish
For buns, microwave in a round dish/bowl
Slice in half and toast in toaster
Could also toast in a pan with butter for grilled cheese
about 2 net carbs
Rich Cocoa MiM1/4 c flaxseed meal
1/2 tsp. baking powder
1 tbs. unsweetened cocoa
1 large egg
2 tsp butter
2 or 3 packets sweetener
2 tsp heavy cream
Mix dry ingredients in large rounded coffee cup.
Add egg, cream and butter. Stir well and microwave on high for one minute
Invert cup onto serving dish. Slice and eat with chilled heavy whipping cream.
About 4 or 5 net carbs.
Doughnut/Bagel/ Bundt cake MiM variations
Choose a shallow cereal bowl instead of a coffee cup.
Mix your MIM batter as usual in the bowl.
Scrape the batter away from the center of the bowl and place an empty, lidless, GLASS spice jar (don't use anything plastic) in the center of the bowl. Make sure the open end of the jar is pointing up.
Microwave your MIM as usual, then toast it, butter it, melt cheese onto it, fill the hole with blueberries if you're in OWL or beyond, etc.
Coconut MiM
1/4 cup flaxseed meal
1 packet sweetener
1/2 tsp baking powder
1/4 tsp ground ginger
2 tbs cream
1tbs coconut oil unrefined
1 large egg
Mix all ingredients as for regular MIM and microwave 1 minute 25 seconds.
Serve with cream cheese or butter
.
Flaxseed Pancakes
Makes about 6 pancakes.
3/4 cup flax meal (24.27 total carbs, 22.8 fiber; 1.47 net carbs)
1/4 teaspoon baking soda (0 net carbs)
1/4 teaspoon baking powder (.319 total carbs, .0023 fiber; .3167 net carbs)
1/4 teaspoon salt (0 net carbs)
3 packets Splenda® packet (2.7 net carbs)
1 egg (.61 net carbs)
1/4 cup heavy cream (1.66 net carbs)
1/3 cup water
1/2 teaspoon vanilla (.266 net carbs)
Mix dry ingredients together and mix well.
Add cream, water, egg, and vanilla.
Mix well. Add more water if batter is too thick.
Spoon on greased hot griddle.
Cook on low temperature until almost cooked all the way on one side, then flip to brown the other side. Takes longer to cook than regular pancakes and will burn if the heat is too high.
try adding blueberries if you're on the berry rung of OWL.
Notes:
- For entire recipe, 29.825 total carbs, 22.80 fiber for 7.02 net carbs for entire recipe (without fruit).
- If you get 6 pancakes, it's 1.17 net carbs per pancake.
- When doubling the recipe, 3 Splenda® packets is fine.
- These can be baked in the oven (325 or 350 for about 20 minutes or until cooked through) rather than on top of the stove.
- They can be made into muffins if you double the recipe.
- You can double the recipe (except for the Splenda®) and add 1 cup frozen unsweetened blueberries (18.86 total carbs and 4.18 fiber; 14.68 net carbs), bringing the total net carb count for the recipe to 26.03 and 2.17 net carbs per pancake.
- Obviously, if you get more or less pancakes, your net carb count per pancake will change
Single Flaxmeal Pancake
2 eggs beaten
2 tbsp flaxmeal
1/4 tsp baking powder
Splenda to taste
Cook in frying pan or griddle same as you would a regular pancake. Tastes wonderful topped with butter
