Please ignore the rapidly appearing and disappearing pages in the top navigation menu. All except The UnDiet Books page are experiments in offering the readers of 14 Days a special The Grocery List feature. As of now all links in these pages lead to nowhere interesting but are being left up so that beta-readers can test them to see which ones provide the most seamless experience.
I’m working on recipes for my three ingredient low carb cookbook coming out in a couple of months. I’m loving this mascarpone cheese spread with mascarpone cheese, juice from a jar of olives, and roasted garlic. Did you notice the slight purple tinge from the olive juice? Them Continue reading
If you're making this for yourself to have on hand for a low carb snack, this recipe is four servings and is one carb per serving. It reheats easily in the microwave, but I like these cold straight from the fridge. Yes - really.
- 1 cup Brie or mozzarella cheese
- 1 pound ground meat, beef, pork, chicken or turkey
- 1 tablespoon low-carb ketchup
- salt and black pepper to taste
Mix meat, ketchup and a large pinch each of salt and black pepper. Divide meat into four pieces. Roll each piece into a ball. Poke hole into the meatball and place one tablespoon of Brie into the hole. Carefully close the meat around the Brie. Repeat until you have four cheese stuffed meatballs.
Cook the meatballs in a pan over medium-high heat for 15 minutes.
Slice one open to be sure the meat is no longer pink. If it is pink, then put the sliced meatball back in the pan and continue cooking for 3 to 6 minutes.
Or bake meatballs in a 350°F oven for 20 minutes. Check and turn once or twice. After 20 minutes, remove pan from oven, cut one meatball open to make sure meat is no longer pink. If it’s pink, then return the pan to the oven for 5 or 10 minutes.
I’m giving you all a sneak peak at a recipe from the cookbook I’m working on. All recipes are low carb, most are gluten free, and everything is 3 ingredients (or less!)
I bake big batches of these rolls and freeze them so I always have them on hand. These rolls are wonderful hot with butter, sliced into small rounds for sandwiches or French toast, cut into chunks for bread pudding …
1/4 teaspoon cream of tartar
3 tablespoons 1% cottage cheese
Preheat oven to 350 degrees F. Coat 6 muffin tins with cooking spray. Separate eggs putting whites in a medium size bowl and yolks in a cup or small bowl.
Beat whites with cream of tartar until stiff but not dry. Fold in remaining ingredients being careful not to break down the whites.
Gently divide batter amongst the 6 muffin tins.
Bake for about 1 hour.
This recipe makes 4 servings at 1 net carb per serving.
I like to use flavored oil when making this bread such as pumpkin oil, coconut oil, extra-virgin olive oil, walnut oil, roasted sesame seed oil – or you can use canola oil if you don’t want to add a particular flavor to the bread. Flax seed has a unique taste that not everybody loves at first bite. If you find that you don’t take to this bread, at first, try adding a flavored oil, herbs and spices to mask the flax seed taste until you get used to it.
I recommend buying whole flax seed and grinding it yourself in a coffee grinder or blender. Ground flaxseed goes rancid rather quickly and the only way I’ll buy it is if it’s stored in the refrigerated section of a store. If you can find golden flax seed, get that instead of regular flax seed. It has a lighter flavor. You can also use ground chia seed in place of all or part of the flax seed meal. Chia seed has zero flavor, and I prefer it to flax seed.
If you use whole eggs instead of egg whites, then break this bread into six servings to equal 1 carb per serving.
2 cups ground flax or chia seed
1 Tablespoon baking powder
1 teaspoon salt
1 serving liquid stevia or monk fruit
1 cup + ¼ cup egg whites
½ cup water
1/3 cup oil
Preheat oven to 350°F. Oil a baking sheet or use oiled parchment paper to line the baking sheet.
Mix dry Ingredients in a large bowl. Beat egg whites in a small bowl and then whisk in water and oil. Add wet Ingredients to dry Ingredients and mix well. Let the batter sit for several minutes until it thickens slightly. Don’t let it sit too long though or it will be too thick to spread out in the pan.
Pour batter onto the baking sheet and use a spatula to spread evenly in the pan. Bake for 20 minutes or until it springs back when you touch the top. Cool and cut into sandwich or cracker size pieces.
I’ll repeat that, do you want a free low-carb cookbook? I’m looking for a few super-heroes. In other words, beta-readers who are willing to provide feedback for a cookbook on low carb eating. The bonus is that you get the book for free in whatever format you desire, oh and my profound respect and thanks
All the goodness of a sloppy joe without the carbs or wheat! Hallelujah!
I love sloppy joes. Who doesn’t? Seriously, do you know anyone who doesn’t like sloppy joes? Alas, once I started cutting out wheat, no more sloppy joes for me – until the day I cooked up a batch for a backyard barbecue and couldn’t resist making a few tweaks so I could have some too. I can’t believe that I hadn’t thought of this before.
This recipe makes four servings at a mere 3 net carbs per serving. For those UnDieters following a Paleo diet just substitute zoodles for the shiritaki pasta, or scramble up some eggs and top them with the sloppy joe sauce. I’ve also made cauliflower steaks and topped them with this sauce.
I don’t add sweetener when I’m making this for myself but many people like the extra sweetness so I’ve included that option.
1 pound ground beef or turkey
1 small onion, chopped
1 green bell pepper, chopped
¾ low-carb cup ketchup
¼ cup beef broth
1 minced garlic clove
2 teaspoons chili powder
½ teaspoon paprika
½ teaspoon ground cumin
½ teaspoon white vinegar (do not use balsamic or apple cider vinegar – too many carbs)
1 serving liquid stevia or monk fruit, or 1 tablespoon agave or maple syrup, optional
½ teaspoon dried oregano
small pinch of ground black pepper
2 packages shirataki noodles
In a large skillet over medium-high heat, sauté ground beef or turkey for 5 minutes. Add onion and green bell pepper; sauté for 5 more minutes or until vegetables are just barely tender. Drain off any fat.
Stir in remaining ingredients except shirataki noodles. Cover and leave on stove until mixture has thickened, approximately ten minutes. It will thicken a little more when it cools down some.
While sauce is cooking, prepare shirataki noodles according to package directions. If someone in your family prefers to have theirs on a bun, that’s fine, as long as you have yours over the shirataki pasta.
Set aside half of the sauce to use for another meal. Serving size is based on using ¼ of the portion of sauce left for this meal.
Serve the sauce over regular pasta or buns for anyone who doesn’t appreciate shirataki pasta.
This recipe as well as a salad recipe that make a 6 net carb dinner can be found in 14 Days ~ 14 Pounds: Low Carb Daily Plan with 140 Quick & Easy Recipes (Low Carb Daily Plan – High Protein: Menus with Recipes)
I’ll add a pic of the finished dish a bit later but after I posted this teaser on Instagram so many of you have been asking for the recipe that I wanted to get it up here for you all.
I love food that I can make ahead and then just assemble and heat up on a busy day. This dish incorporates several of my make ahead items for a bowl dinner that is a raving fave around here.
The base of this bowl is the brown rice and therein lies the secret. Half of the rice is actually “riced” cauliflower. I always have raw riced cauliflower in the freezer. Basically I throw raw cauliflower florets in the food processor and pulse until it’s the texture of rice. I don’t want it to be mushy. I want each “grain” to be able to stand up on its own. I pack the riced cauliflower into large silicone ice cube trays which hold about 1/3 cup in each well. When it’s fully frozen I remove the cauliflower from the trays and pack them into zip-lock freezer bags. I’m looking for silicone bags I can use in place of the plastic bags but for now this works. It’s so easy to pop out a cube or two or three when I need it for a recipe or just to add to a cup of soup. It’s perfect to add to any rice dish to get more veggies in. Trust me, you’ll never notice that 1/2 the dish is cauliflower instead of rice.
Another thing I always have in the freezer is a cooked veggie mix. For this dish I chose a kale, onion and toasted pecan mix I’d made up last week. All I did was toast chopped pecans in a pan over medium heat. When slightly browned I dumped them into a bowl, added extra-virgin olive oil to the pan along with some onions and when the onions were lightly browned added chopped kale, salt and pepper, and some more EVOO. When the kale was slightly browned in spots I removed the pan from the heat and stirred in the pecans. I like to use this mix over pasta with pesto or just some EVOO, over brown rice, eat as is, add Parmesan or other hard cheese for a change up.
Every now and then I pour myself a glass of dry white wine over ice and then walk away and never drink it. I pour this water and wine into a bottle and save it in the fridge. It’s perfect for making sauces and risotto.
So these are the basic ingredients I used to make this rice bowl.
1 cup brown rice
3 tablespoons extra-virgin olive oil
1/2 cup dry white wine (or broth)
4 cups chicken or beef or bone broth, vegetable broth, or water
1/2 teaspoon each sea salt and black or white pepper (only if using water as your cooking liquid)
2 cups raw riced cauliflower
2 tablespoons butter (optional)
1/2 cup grated or shredded Parmesan (optional)
Heat oil until hot over medium heat, then add rice. Stir occasionally for five minutes. Add wine. Allow to cook until liquid is almost completely absorbed, stirring occasionally. While rice is cooking heat broth in microwave or in another pan on the stove. No need to bring it to a boil, but it should be hot. When wine is absorbed add 1/2 cup broth. When the broth is almost absorbed add another 1/2 cup broth. Continue adding broth 1/2 cup at a time and cooking it down.
When you still have 1 cup of broth left add the cauliflower and the butter to the rice. It can still be frozen if you didn’t have time to defrost it. Continue adding broth and allowing it to cook down until the rice is tender. Stir in Parmesan if using. The resulting dish should be creamy but not soupy. You may not end up using all 4 cups of broth.
Pour risotto onto one large platter or individual bowls. Top with hot Toasted Pecan Kale mix. You can stop at this point but I drizzled a sauce made from sour cream thinned with white wine onto my bowl. My favorite way to top this though is with a balsamic glaze (reduced balsamic vinegar).
Another Little Secret
I always soak my grains before cooking them. After my morning coffee I put 1 cup of uncooked brown rice in a glass bowl with two tablespoons of an acid such as yogurt, yogurt whey, lemon or lime juice, or apple cider vinegar. After pouring in enough water to cover the rice about one inch I set it aside for at least seven hours and as long as twenty-four hours. Drain, rinse and you’re ready to cook it although you’ll need half as much cooking liquid as you would need if cooking without soaking.
Heat 1 tablespoon cooking oil over medium heat. When oil is hot, place vegetables in pan and lightly salt them. If you use sea salt you can thank me later. Saute for three to five minutes until the veggies just start to get tender. Stir them occasionally. In a small dish mix a scant one tablespoon coconut sugar or honey, two tablespoons water, or juice, or broth, one teaspoon seasoning from the list below. Cook and stir until veggies are glazed and just barely tender.
I love, love, love this recipe is. I love how the basic recipe is only 3 ingredients and really doesn’t need anything else to achieve melt in your mouth deliciousness. I love that you can add all kinds of things to change it up. I love that you basically melt and stir and you’re done. So get out your microwave safe bowl and get to it.
1 cup coconut butter (this is the whole coconut pulverized, don’t use coconut oil or the resulting chocolate will melt in your hands)
1 cup cocoa powder
1/2 cup honey
Melt the coconut butter in the microwave or in a double boiler. Stir in the cocoa powder and honey. Pour into molds or onto parchment paper. Leave out to set or speed up the process by putting in the fridge.
When chocolate has set unmold or cut into squares. Store in fridge.
Stir 1 teaspoon vanilla extract, almond extract, mint extract, coconut extract, or orange extract into he chocolate mixture.
Stir 1/4 teaspoon cayenne pepper into the chocolate mixture.
Add 1 tablespoon green powder, maca powder, or mesquite powder to the chocolate mixture. These ingredients won’t enhance the flavor but they’ll add tons of healthiness to your candy
Cut the honey in half for a more bittersweet chocolate.
Use cocoa butter in place of the coconut butter.
Sprinkle large flakes of sea salt over the chocolate after pouring it into the mold or onto parchment.
Break up whole wheat pretzels and scatter over the chocolate after pouring into the mold.
There’s tons more that you can add to this recipe but I’m drawing the line here because I’m going to head to the kitchen to make another batch to bring to tomorrow’s beach picnic.
Just a note – I’ve been experimenting with this recipe and so far creamed honey tastes the best, although regular honey works fine. Maple syrup does not work – AT ALL. I’m working with adding peanut butter to see if it sets up. So much fun working with healthy candy recipes. It feels (slightly) virtuous eating candy made with good ingredients.