Monthly Archives: March 2015

High Protein Low Carb Recipes

Paper Lemon Fish

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The Guardian shares their version of a paper-wrapped meal.

Serves 2 – 1 net carb per serving
If you don’t have parchment paper Do NOT use waxed paper; the wax will melt, get into your food and possibly ignite in the oven. No kidding!

Aluminum foil isn’t a good substitute either because the lemon juice will cause a reaction with the aluminum that is not tasty. Trust me, it’s NOT TASTY. If you don’t have parchment paper you can bake the fish in a covered dish.

Ingredients

2 flatfish fillets such as sole, halibut or flounder
1 tablespoon lemon juice
4 thin slices fennel or onion
¼ teaspoon each salt and black pepper
Preheat oven to 400 degrees.

Instructions

Grease two 12-inch square pieces of aluminum foil using extra-virgin olive oil, butter or coconut oil or go easy on yourself and just spray them with cooking spray. Place 1 piece of fish and one slice of fennel in the center of each piece of foil. Sprinkle with lemon juice and seasonings. Fold the aluminum foil to create a well-sealed packet. Place the packets on a baking sheet and bake for 12 minutes.

Carefully open the packets so you don’t burn yourself with the steam. Use a spatula to slide the fish onto dinner plates, or go native and eat right out of the packet. If you use a plate be sure to pour the drippings over the fish.

Variations

Use tomato slices in place of the fennel or onion.
Use dry white wine in place of the lemon.

Beverages Gluten Free Kid Friendly Living Food Low Calorie Neutral Paleo Recipes Vegan Vegetarian

Delicious Easy Nutritious Coconut Milk

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freshly made coconut milk

freshly made coconut milk

Recently I discovered that the “organic” nondairy milk that I’d been buying wasn’t so organic. It’s right there on the ingredients label, I was just blinded by the “organic” in big letters on the front of the package. I’ll add more to this post next week detailing what I learned, but for today I wanted to give you all who saw my post on Instagram, Facebook and Twitter this super simple recipe for coconut milk.

Once I figured out that the only way I was going to get nondairy milk without all the junk added to it was to make it myself I started looking around for the easiest and least expensive way to do this. Almond and cashew milk are fine, but pretty expensive when you’re buying organic nuts AND it’s a little more work than I want to invest.

I’ve yet to try making brown rice milk, which I will and will post about later, but today I had a bunch of coconut flour and shredded coconut and decided to give coconut milk a try.

For my first batch I went with the coconut flour method mostly because I could skip the blender step.

Coconut Flour Milk

Ingredients

4 cups filtered hot water
1 cup organic coconut flour
1/4 teaspoon sea salt

Ingredients

Mix the water, coconut flour and sea salt in a large measuring cup. Set aside for at least 30 minutes. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible. Most people discard the coconut flour that’s left over but I used mine to make a nondairy cream cheese. You could also use it to thicken sauces, stew, soup, or gravy.

My Review: the milk tastes flat and watery, not a lot of flavor. I’ll use it to make a smoothie but won’t make it this way again.

 

Shredded Coconut Milk

Ingredients

4 cups filtered hot water
2 cups organic shredded coconut

Instructions

Pour the water over the shredded coconut in a blender. Set aside for at least 30 minutes or until the water has cooled enough to safely blend. Blend for a few seconds. It doesn’t take much. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible.

The left over shredded coconut can be used in any recipe calling for shredded coconut, however it won’t have as much flavor or fat since these were expressed into the milk, but you will get the bulk and the fiber. You could also just add to your smoothies, pancake batter, home made bread, or yogurt.

My Review: the milk tastes fabulous! I don’t drink milk, even nondairy milk but I had to stop myself from drinking the whole batch and calling it breakfast. I thought I would have to add some sea salt at least, if not vanilla and sweetener, but this milk doesn’t need a thing.

The milk will separate as it sits, just shake it up before you use it. I don’t worry about skimming the fattier cream off the top because I try to add coconut oil to my diet every day anyway.

Beverages Fruit Gluten Free High Protein Kid Friendly Low Calorie Low Carb Recipes Vegetarian

Protein Smoothies – Kick ‘Em Up a Notch

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protein smoothie recipe

Breakfast and lunch – ready to hit the road.

Sometimes I get tired of protein powder shakes, add ice cubes and some water, blend, yawn. So I start playing around with the basic recipe and suddenly my mornings are a lot more interesting. I’m using stevia as a sweetener but you can use monk fruit, Splenda, or any other healthy sweetener.

Strawberry Flaxtini

To your chosen protein powder recipe add 1/2 cup frozen or fresh strawberries and 1 tablespoon ground flax seed. If all you have is whole flax seed add them by themselves in the blender and process until ground, then add the remaining ingredients.

Mocha Monkey

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 banana, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Green Energy

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup spinach leaves, 1/2 pear or apple, 1 teaspoon stevia.

Ginger Kick

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1/2 pear or apple, 1/2 banana (optional), 1 teaspoon ground ginger, 1 teaspoon stevia.

Mocha Magic

To your chosen protein powder recipe add 1 & 1/2 cup unsweetened nondair milk, 1 tablespoon cocoa powder, 1/4 cup cold coffee, 1 teaspoon stevia.

Pineapple Smile

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 cup chopped pineapple, 1 teaspoon stevia.

Cinnamon Roll Smoothie

To your chosen protein powder recipe add 1 & 1/2 cups unsweetened nondairy milk, 1 teaspoon ground cinnamon, 1/2 teaspoon vanilla extract, 1 teaspoon stevia.