Low Carb & Atkins Diet

northernlady

1/4 cup flax seed meal
1/2 cup vanilla whey protein powder
salt
1-2 tablespoons of wheat or oat bran
2/3 cup water
(this is the basic cereal)

I add:
cinnamon
sweetener (currently using Stevia Ultimate - a mix of erythirol and stevia)

After cooking I sometimes top with
Sugar free soy milk
nuts
berries

Make your cereal in a large bowl (it boils over!) and micro for 1 minute.
Stir.
Micro for another 10 seconds.
Stir.
Keep microwaving for 10 seconds until you get the consistency you like.

This is OK for Induction - without the berries or nuts.

caissa · Senior Member Joined: 13 Sep 2003 Posts: 234

NorthernLady,
Thank you so much for posting this... I'm going to buy these ingredients today. Do you have an estimated carb count?
Thanks!!! Very Happy

caissa

northernlady

1/4 cup flax seed meal = 0 carbs (4 carbs, 4 fiber)
1/2 cup vanilla whey protein powder = 0 carbs
salt
1-2 tablespoons of wheat or oat bran = 1- 2 carbs depending on quantity (check box)
2/3 cup water
(this is the basic cereal)

I add:
cinnamon = 1 carb per teaspoon
sweetener (currently using Stevia Ultimate - a mix of erythirol and stevia) = 0 carbs per teaspoon

After cooking I sometimes top with
Sugar free soy milk = 1 carb per 8 oz cup (but I only use a tablespoon or two)
nuts = depends
berries = depends

Basically - I would count it as 1 - 3 carbs for the basic.

In my opinion, the fiber benefit, the change from eggs and bacon, and the ability to make it sweet, savory or somewhere in between counts for more than the few carbs you are eating! Cool

eggfan · New Member Joined: 17 Oct 2003 Posts: 1

Hi am new here and your Cereal was just what I needed.

Something I do to get the consistency right is to add 1 tsp of Silium husk just befoe eating it.

I also tried it with Silium husk intead of the protein powder and it still comes out great.

firelady · Senior Member Joined: 20 Aug 2003 Posts: 1514

I made this today for a warm comfort treat I used the basic recipe with 1/2 and 1/2. I added a T of oats, some texturized soy protein and some low carb granola for crunch. (other seeds would probably also be good has anybody used flax seeds?). I used Spenda + erythritol for sweetners. This probably tastes good all different ways if you like hot oatmeal you'll probably like this. Thank you NL

Heidi · Posted: Fri Jan 23, 2004 3:37 am Post subject:

Thank you so much! My doctor ordered a temporary (I hope) diet of oatmeal and dry toast. I thought my Atkins efforts were out the window and I was really upset. I had no idea I could formulate a low carb hot cereal. Thank you again. This forum is so wonderful. * sniff * <--tears of joy!

northernlady · Posted: Fri Jan 23, 2004 12:06 pm Post subject:

Heidi - let me knw how it goes for you. I am curious if this helps.

I also have adjusted the recipe a few times, and can offer some suggestions if it's not quite up to par for you.

There are premixed flax meal cereals - I just don't like their combinations. Even my 17 year old daughter likes mine, and I didn't have any coconut milk to offer her! She ate it plain - flax meal, oat bran, whey protein, splenda and cinnamon.

Good luck. And please let me know how it goes!

Bliss Pirate · Posted: Sun Jan 25, 2004 2:43 am Post subject:

WHere do you buy the whey protein? I was looking for that, or for the soy protein isolate but could not find them in the grocery. Did get the flax seed meal. Will look again at the oat bran, as I recall it had alot of carbs but I may not have read it correctly.

northernlady · Posted: Sun Jan 25, 2004 4:20 am Post subject:

Whey Protein Isolate and Soy Protein Isolate are the powder that muscle builders drink - GNC carries them - Be sure to check carb counts, though, some can be pretty high and some use sugar. My fav is Designer Whey brand. The GNC brand of soy protein isolate is pretty inexpensive, but you do get a slight soy taste - not always a good thing.

Oat bran is high in carbs, but is also high in fiber and the net effect is low - However, some people don't add the bran - I was willing, during my start up on this woe - that I needed the fiber and was willing to consume more carbs as a result.

Flax Seed Meal is in most health food stores and some grocery stores - usually in the health food section. Bob's Red MIll brand is the best known and has consistently been good. Remember to keep it refrigerated once you open it.

Lexi's Omi · Posted: Sun Jan 25, 2004 4:52 am Post subject:

I grind up a cup of flaxseed at a time in my blender, put it in a Ziplock bag, add a couple of Tbsp of whole flaxseed and 1/2 cup of TVP. I then have a fresh, tasty cereal, ready in the a.m.

To 1/3 cup of the mix I just stir in hot water (to desired consistency), top with a Tbsp of heavy cream & enjoy. Could add cinnamon &/or Splenda if desired.

northernlady · Posted: Sun Jan 25, 2004 1:29 pm Post subject:

Lexi's Omi - that's a good one too!

firelady · Senior Member Joined: 20 Aug 2003 Posts: 1514

The great thing about this cereal is that you can do many modifications easily and have different good tastes. I eat it several times a week in different variations. I use more flaxseed meal than whey and usually add oats, ground nuts, nut flour, seeds and sometimes a new product I've found called "soy nutlettes" (I like more texture). The "soy nutlettes" look and taste like the cereal "Grape nuts" and are also good cold with milk/soy milk.

northernlady · Posted: Sun Jan 25, 2004 5:34 pm Post subject:

Firelady -
If you like Granola, I found Gram's Low Carb Granola (I ordered it through Netrition.com) is fabulous - lots of nuts, flax, sweetened with Splenda -- I've been eating it with my homemade yogurt (like you I continue to comsume dairy for the health benefits).

Give it a try if you like granola -- This morning I mixed a scant 1/4 into my flax meal hot cereal -- oh my!

firelady · Senior Member Joined: 20 Aug 2003 Posts: 1514

Thanks. I do mix in some low-carb granola but I haven't found one that I think really tastes good on its own. I'll try that brand.

Heidi · Posted: Sun Jan 25, 2004 11:35 pm Post subject:

I really enjoyed the hot cereal. It was yummy! Much better than the pre-made chocolate version at the store that I got as well. Thanks again for the recipe.

Re: a few questions earlier in the post, Wheat bran has much fewer carbs than the oat bran I found.

Dierberg's and Whole Foods are the two stores in the area that have a lot of the grains, soy, and whey products I've gotten for the various recipes in this forum.

Can't tell you how glad I am, over and over again, that this resource (the forum) is available! You have all been so helpful!

Bliss Pirate · Posted: Thu Jan 29, 2004 4:11 am Post subject: Mmmmmm good

Ok, I made this today. Couldn't sleep so had it for breakfast at 3:30 this morning. Got kind of a rush from it! Probably all the protein in it...

So, I made mine from the flax seed meal, oat bran and I used Naturade 100% Soy protein booster (mostly soy protien isolate plus "phytonutrient blend") Using 1/4 cup Flax meal, 1/2 cup soy protien and 2 tablespoons of the oat bran and 2/3 cup of water I got PASTE...very think.

After adding about (I just winged it) another 2/3 cup of water I got a very think hot cereal! (Mine never bubled or boiled in the microwave...probably too thick...Might have exploded if I had kept heating it though...) I had it with butter and splenda liquid (took about 1/16th a teaspoon to get a nicely sweet cereal) What a nice alternative it was! Nice slightly nutty flavor--kind of a cross between oat meal and malt o meal...

Anyway, I calculated that this version hhas 24g total carbs, 17.5g Fiber and 6.5 g net carbs. (The oat bran claims 21g Carbs and 4 g fiber for 1/3 of a cup, so I figured 7.9 g total 1.5g fiber for 2 tablespoons.)

Now the question...

The Soy Protein isolate provides 25g of protein (50% of RDA!) and seems to be where most of the thickness of this blend came from. Is whey protein powder a lot lighter? (And what is the protein content of the whey powder?)

northernlady · Posted: Thu Jan 29, 2004 3:14 pm Post subject:

Bliss - you got me! I always thought the flax seed was what made it gummy - when I first tried to make a cereal out of this, I used only flax seed, water and sweetener - It came out like glue. Then I added the protein, and it made it grainy. I gave up.

Then I found a recipe on another website that added the bran - and it was a trial and error of measuring out each component to find one that wasn't gummy, or slimy (flax meal I was sure caused this), and adopted "Doggie's Dream of Wheat Cereal" (from the Low Carb Luxury Forums) to what I posted here.

As far as the protein making things gummy - I am sure you are correct, my whey isolate is 17 grams of protein - much lower than yours.

I would go with less protein powder - just a thought. Let me know how this works.

firelady · Senior Member Joined: 20 Aug 2003 Posts: 1514

I tend to nuke it for 30s or less at a time and then stir and add cream. Also different textures helps to combat the gooyness (like adding the ground nuts, rolled oats or soy nutlettes). I don't mind the different textures though it's nice to have variety. It make sense that a lot of protein would make it tough.

AKRedHead · Posted: Thu Jan 29, 2004 5:54 pm Post subject:

Question:

I don't have whey protein and I can't afford to buy any...

I have two cans of Atkins Vanilla shake mix and 1 can of plain soy isolate.

Could I use either in place of the whey protein and if I use the soy isolate can i had vanilla extract or Davinci syrup?

Feedback please...

northernlady · Posted: Thu Jan 29, 2004 6:39 pm Post subject:

You sure can AK - I would remember the above cautions though as the soy protein isolate might provide too much protein and 'toughen" the mix. The base of the mix should be falx seed meal - then protein powder, then bran (that helps to break up the gumminess), flavorings and don't forget a pinch of salt!

Let me know how this works for you. I have to tell you, the cereal amount I use has 2 tablespoons of flax seed meal in it -- and I never have bathroom problems anymore!

AKRedHead · Posted: Thu Jan 29, 2004 8:12 pm Post subject:

Well I currently take fiber pills and they seem to do me just fine...which makes this cereal a little scary.

So, which would you suggest: Atkins Shake Mix or Soy Isolate?

northernlady · Posted: Thu Jan 29, 2004 9:28 pm Post subject:

I think the Atkins shake mix would lessen the need for flavorings and sweeteners. Also if it is whey protein rather than soy protein (I'm sorry I don't know which it is because I have never purchased it.) I would go with the whey more than the soy mix.

If you decide on the soy - I would proportion it differently - 1/2 flax, 1/2 soy for make the base cereal then add bran, sweeteners and flavorings at your discretion.

I would start with 1/4 cup of flax 1/4 soy, tablespoon of bran then sweeteners and flavorings -- to that I would add 3/4 cup of water and microwave it for 1-2 minutes - until it looks almost dry.

Then add the coconut milk or cream or soymilk to make it more like oatmeal and it helps mellow out the flavor. These are just my ideas.

Give it a try - flax tastes great, soy or atkins shake are a good way to get protein, and it's nice to have something different.

Bliss Pirate · Posted: Thu Jan 29, 2004 11:28 pm Post subject:

I made mine with the soy protein isolate-unflavored. I was intending to add both cream and some vanilla extract too it...but after adding the splenda and butter and tasting it...well, I just kept on eating and it was good.

I do think I would use less then 1/2 a cup of the soy protein, perhaps 1/3 a cup of soy and 1/3 a cup of flax seed meal. (This would help to stretch the soy protein too, it was expensive...although still is pretty cheap cereal on a per bowl basis.) I think adding some cream would have helped the stickyness...both becuase of the fat and just more liquid.

I would encourage you to give it a shot...and skip adding the shake to it. I don't think you'll miss it. The way I calculated it, with 1/4 cup flax meal and 2 tablespoons of oat bran...it had 17.5 g of fiber...you might not need the fiber suplement on the days you have this!!

Bliss Pirate · Posted: Sat Jan 31, 2004 3:12 am Post subject:

Well I made this again today and it turned out GREAT.

I modified it as follows.

1/3 cup flax seed meal (generous 1/3 cup...)
1/3 cup soy protein isolate
2 tablespoons oat bran
1 cup hot water

then after heaitng 1 minute in microwave,

a smidge of vinella extract
about 1/16th teaspoon of liquid splenda

I think increaseing the flax and decreasing the soy helped a lot. Mixing it up with hot water instead of cold might also have made a difference. Reflecting back to the first time I made it...I may have used even more then 1/2 a cup of soy protien..might have been closer to 2/3 a cup...

TODAY it was GREAT.

JJ · Senior Member Joined: 03 Dec 2003 Posts: 722

Lexi's Omi · Posted: Sat Feb 28, 2004 4:20 am Post subject:

TVP = Textured Vegetable Protein, available at health food stores.
I hear it also makes a good sustitute for 'fried rice'. Gotta try that sometime.

JJ · Senior Member Joined: 03 Dec 2003 Posts: 722

Thanks Lexi's Omi; I'm going to get some today and have hot cereal for breakfast tommorrow Laughing

northernlady · Posted: Sun Feb 29, 2004 11:49 pm Post subject:

Lexi's Omi - TVP makes EXCELLENT fried rice -- the texture is perfect and the TVP picks up the flavorings of the mix --- WONDERFUL.

JJ - let me know how you liked this.

JJ · Senior Member Joined: 03 Dec 2003 Posts: 722

Hi NL: I did like it, it was a very nice flavour, I was suprised how sweet it is without added flavourings. I have mixed it with Da Vinci syrup, I heated up frozen blueberries and put them in to. My kids tried some with coconut in it and like it, I was really suprised by that! I am going to try maple flavouring next time.

Brandy · Posted: Wed Mar 03, 2004 8:18 pm Post subject:

I ate this cereal this mornng and it was so satisfying. Then I liiked it up on fitday and just about had a cow! Fitday has the carbs for flaxseed at 13 grams for a quarter cup, with only six grams fiber. Shocked

This means I had seven grams of carbs just from the seeds, then some from the wheat bran (much lower than oat bran) and two packets of splenda....a dash of cream. This is about half of the daily allowed carbs for a person on induction. Please tell me that fitday is way off on the carb count! i bought mine bulk and ground them myself, so I can't check the package. Give me hope!
Brandy

JJ · Senior Member Joined: 03 Dec 2003 Posts: 722

HI Brandy, you must be freaking out I'm sure, but no need to!!! As per Lexi's recipe (that's the one I used), this is the Nutrition info from fitday that I inputed according to my packages. Hope this helps Laughing

Lexi's Omi Recipe
I grind up a cup of flaxseed at a time in my blender, put it in a Ziplock bag, add a couple of Tbsp of whole flaxseed and 1/2 cup of TVP. I then have a fresh, tasty cereal, ready in the a.m.

To 1/3 cup of the mix I just stir in hot water (to desired consistency), top with a Tbsp of heavy cream & enjoy. Could add cinnamon &/or Splenda if desired

Nutrition Facts

Amount Per 0.33 cup (1/3 cup)
Calories 177.5
Calories from Fat 101.25

% Daily Value *

--------------------------------------------------------------------------------

Total Fat 11.25g 17%

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Saturated Fat 0.25g 1%

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Polyunsaturated Fat 6.25g

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Monounsaturated Fat 0.5g

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Cholesterol 0mg 0%

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Sodium 14.96mg 1%

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Potassium 974mg 28%

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Total Carbohydrate 13.25g 4%

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Dietary Fiber 11.25g 45%

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Protein 11.25g 23%

--------------------------------------------------------------------------------

Alcohol 0g

Vitamin A 0 % Vitamin C 1 %

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Calcium 15 % Iron 29 %

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Vitamin D 0 % Vitamin E 3 %

--------------------------------------------------------------------------------

Thiamin 14 % Riboflavin 6 %

--------------------------------------------------------------------------------

Niacin 6 % Folate 43 %

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Vitamin B-6 21 % Vitamin B-12 0 %

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Phosphorus 35 % Magnesium 47 %

--------------------------------------------------------------------------------

Zinc 13 % Copper 81 %

--------------------------------------------------------------------------------

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Lexi's Omi · Posted: Wed Mar 03, 2004 9:57 pm Post subject:

That's what I had it calculated at JJ.
Carbs - fiber = 2 net carbs per 1/3 cup serving. Add in the carb count of your desired toppings & it's still a very Atkins friendly brekkie.

Brandy · Posted: Wed Mar 03, 2004 11:19 pm Post subject:

I'm not sure why there is a difference, but when I put in only 1/4 cup of flax on Fitday, it gives me 13 grams carbs with 6 grams fiber. I like your number better, so I'm sticking with you! It's so lovely to have a bowl of hot cereal in the morning. My husband, who does Atkins for all meals except breakfast (must have oats!) was eyeing my bowl this morning! Thanks so much for the help.

Brandy

Lexi's Omi · Posted: Wed Mar 03, 2004 11:53 pm Post subject:

Brandy, try adding a Tbsp to hubby's porridge to start. There are so many great health benefits to flaxseed.

Dee · New Member Joined: 23 Feb 2004 Posts: 7 Location: Canada

I just tried this cereal this morning. I used the mixture of 1/4 cup flax seed, 1 T oat bran(I used the quick-cook rolled oats I had in the cupboard.Should I have??) and 1 T psyllium husk to 2/3 cup water. Added a touch of cream, cinnamon and splenda. It was fantastic. What a great taste. I was trying to figure it out on Fitday...and I think for the extra couple of carbs, it's worth it!!Thanks NL and all.What a nice change from eggs and it's a much better way to get the psyllium husks down in the morning.. Wink

Bliss Pirate · Posted: Sat Mar 06, 2004 4:07 am Post subject:

Well, on this subject, I found whey protein in a reasonable size and price yesterday. Before then I had only seen it in a huge container for $35.00. So, I made the recipie per the whey protein (mine is a vanila flavored whey protein with non-nutritive sweatner--not sure which one.) It was good. But I have to say, I like my version with the soy protein isolate better. I think it comes down to my using real vanila extract in my version (plus liquid splenda) vs. the presumably artifical vanila in the whey protein. (Tasted a bit processed or chemical to me.) Still, I will have it both ways from time to time unless I find another use for the whey protein drink.

wolfloverjulie · Posted: Sat Mar 06, 2004 4:23 am Post subject:

this sounds really good im starting to get sick of bacon and eggs in the morning i would love to try this out but since im only in day 5
how would i make it so it would be phase one friendly??

Brandy · Posted: Sat Mar 06, 2004 5:21 pm Post subject:

I think it is pretty friendly for induction as it is. Consider that eggs have a gram of carbs apiece, and this has only 3 grams of carbs per serving. I have found that wheat bran has much fewer carbs than oat bran, and all of the carbs in flaxseeds are fiber.
Here's how my variation stacks up:

1/4 cup ground flaxseeds= 0 carbs (4 carbs, 4 fiber)
1/2 cup plain soy isolate protein powder = 0 carbs
1 tablespoon wheat bran = 1 carb
1 cup water

I usually add the wheat bran after I cook the cereal because I like the texture more this way. Then I add one packet of Splenda (1 carb) and just a sprinkle of cinnamon (half a carb, or less). So my version comes out to 3 or so grams of carbs per serving, which is only one more than if I had eggs for breakfast. Plus this recipe has tons of fiber and heart-protecting oils from the flaxseeds. I would eat this every morning even if I wasn't doing Atkins. Also, even though Atkins suggests breaking the emotional bonds we have with food, I really like the feeling I get from having a big bowl of hot cereal on a cold, rainy day-especially since we have only wood heat, so it takes a while for the house to warm up!

Brandy

karen and trevor · Posted: Sun Mar 07, 2004 12:07 pm Post subject:

At last we managed to get all the Ingredients. We visited 3 health food shops to get it all. Converted the cups to grams (we've still not got the hang of the conversion) and made this cereal. Placed 5 tablespoons of the mixture in a bowl and added some water to a thickish consistency. Placed it in the micro for 2 mins and........WE GOT CAKE!!!!!!!! Which was absolutly yummy. When we have it next time for breakfast we'll make sure that we put some more water in the mixture, but hey this could catch on......a nutty, vanilla, cinnamon spongy cake......with a pouring of cream *Drool*( wipes the keyboard with a cloth)

Very Happy

karen and trevor Very Happy

Bagadonitz · Posted: Mon Mar 08, 2004 2:58 pm Post subject:

I was skeptical but I tried this just now.

Wow!! It was good. I even forgot the artificial sweetner and it was still very sweet thanks to the vanilla whey protein.

Thanks so much for posting this!!

Jonathan · Posted: Thu Mar 11, 2004 1:22 am Post subject:

I just measured off a batch and zip locked it till tomorrow morning. I can't wait to cook it. Very Happy

However I'm bummed that Fitday, does Flax all wrong. Up until now I have kept track of everything, now I am in limbo... I hate to ruin a good habit. It also doesn't have the right whey, or Oat bran as far as I can tell. Sad

EDIT:

Okay I just entered everything into FitDay according to the information on the packages...

2 carbs from Flax
2 carbs from Whey
2 carbs from the Oat Bran

Thats with nothing else added.

My flax has 9 grams of fiber per 35 gram serving and only 7 grams of fiber? and 1 gram of sugar... whats up with that?

Edit, it was pretty darn good really... even without the splenda.. I did add another carb worth of 18% cream though. Razz

JJ · Senior Member Joined: 03 Dec 2003 Posts: 722

DaVinci Banana flavour with pecans and or walnuts in my flaxmeal cereal today!!! Yummy, just like banana muffins

erica · New Member Joined: 24 Feb 2004 Posts: 19 Location: Ohio

i have a question about the protein powder. my husband has a container here it the designer whey protein powder flavored with french vanilla. when northernlady did the carb count she said it had 0. on the back of my bottle it says 2 carbs and less than 1 dietary fiber. is there a different variation of this with lower carbs or am i missing something when counting? i would appreciate any help.

also, what is flax seed?

northernlady · Posted: Sat Mar 13, 2004 2:12 pm Post subject:

Hi Erica - some of the flavors of Designer Whey are slighty different - French Vanilla, I think has 1 carb more than regular vanilla -- however, you have the right protein powder - just make sure it is not made with sugar (most of them are not).

Flax Seed Meal is now carried in many grocery stores in the Health food section -- it is ground Flax Seed (or in the UK, Linseed.) All health food stores have it because it has been used for years to augment whole wheat flour in baking. Bob's Red Mill one brand now carried nationwide in most grocery stores. Flax Seed is also carried in bulk in Whole Foods markets.

Hope this information helps.

firelady · Senior Member Joined: 20 Aug 2003 Posts: 1514

Hi, just wanted to bounce

this for all those starting it's a great alternative to eggs in the morning full of fiber can be made in many variations and i'll bet will get you out of a stall.

I like it with more flaxseed meal than protein powder and make sure you mix the powders well while they are dry (before you add the water) this helps eliminate lumps.

Great with a little cream on top and/or with the flavored syrups.

AKRedHead · Posted: Wed Apr 21, 2004 6:29 pm Post subject:

Oh I just rediscovered this wonderful cereal.

This time I did use vanilla flavored whey protein isolate and the result was a lot less gummy.

I also use 4 packets of splenda.

I nuke for 1 minute then add a dash of heavy cream and nuke for another 1:30 min.

After its all cooked up I add some butter and some sugar-free maple syrup. The result is just downright tasty.

And very filling...I've found my mid-morning munchies have decreased since I've been eating this cereal.

(bump)

BJ · Posted: Sun Aug 29, 2004 1:44 am Post subject:

Just bumping this up.

AKRedHead · Posted: Thu Sep 02, 2004 4:30 pm Post subject:

Well, this morning I added 1 tbl unsweetened coconut, 1 tbl oat bran and the rest was normal.

Oh and I topped it with sugar free apricot jam.

It was good.

BJ · Posted: Thu Sep 02, 2004 8:01 pm Post subject:

Oh, wow! I never thought of that! I bought some blueberry sugar free jam during my last trip to the Amish country. I will definitely be trying that. Of course, it will have to wait a while because I'm back on Induction.

LavendarMandy · Posted: Sun Jan 30, 2005 12:20 am Post subject:

can I have this on induction?