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RECIPE: Flax Cereal

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Old November 24th, 2003, 10:15 PM
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Default RECIPE: Flax Cereal

I think I've finally worked out a recipe for flax cereal that I really like. I
got the ideas for it from basic flax cereal recipes and ideas people have posted
here. When I first tried making some, the flax was way too slimy for my
preference. Then I saw a suggestion of mixing it with almond meal. Better, but
the overwhelming almond aroma made me think of cyanide and old cars, and it was
still somewhat slimy. Then I got the bright idea of adding a tbl of oat flour.
That cut down on the slime factor significantly and, although it added more
carbs, it added a texture dimension that I've missed since starting low-carb. I
saw some hazelnut flour at Trader Joe's and bought some last week. That made a
BIG difference in the aroma, and I prefer it to the almond flour, at least for
the cereal. Sometimes I flavor the cereal differently, but I mostly like a
chocolate version (I used to eat chocolate flavored Malt-o-Meal when I could find
it and have fond memories of it :-). I LOVE butter in hot cereal. BTW, this is
NOT for induction. All carb counts are EFFECTIVE carbs, with the fiber counts
already subtracted. Soooo, my new "standard" cereal recipe is:


1/8 cup (2 tbl) flax meal [3.679 carbs]
1/8 cup (2 tbl) hazelnut flour [1 carb]
1 tbl oat flour [3.375 carbs]
1 tsp unsweetened cocoa powder [.333 carbs]
1/2 tsp vanilla extract [.266 carbs]
1/2 tsp coffee extract (found at Whole Foods) [.266 carbs (guessing)]
1 Tbl butter [0 carbs]
30 drops liquid Splenda base [0 carbs]
3/4 cup hot water (add more or less to desired consistency -- the cereal soaks it
up and expands quite a bit)

I mix the dry ingredients in a cereal bowl while heating up water in microwave
for about 1.5 minutes (1100 watts). Using a mini-whip, I mix in the water, then
add the liquid Splenda and extracts. Then I add the butter and heat the whole
thing in the microwave for about 1 min. It's still a little gummier than
commercial cereal, but overall it's pretty good and I don't feel like I need to
take a fiber pill on the days I have it. It comes out to just under 9 effective
carbs/325 cals (the carb count would be higher with powdered Splenda). That
works out fine for a single meal. I'm thinking of making up a big batch of the
dry ingredients now that I've come up with a recipe that I like. It would have
to be refrigerated because of the flax meal. The next time I make it I think
I'll measure out the dry ingredients so I have an idea of how much to scoop out
of a batch.

For those of you who aren't familiar with previous posts about flax meal, you can
sometimes find it at health food stores or on-line; if not, you can usually find
flax SEEDS and use a coffee grinder to grind them into meal. DON'T use a food
processor -- even my mini-processor doesn't do anything but spin the seeds off to
the side. Once they have been ground to meal, they should be refrigerated to
keep them from going rancid. I found a Mr. Coffee coffee grinder at Target for
$9.99, and it's been a worthwhile investment. Flax meal is a great addition to
to all kinds of things, including crusts, soups, salads, whatever!

Atkins since 6/14/03
Progress photo: http://photos.yahoo.com/saffire333

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