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FREE on Kindle: 14 Days – 14 Pounds ~ Low Carb Daily Plan

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14Days-Phase1 Low Carb

This book is what you’ve been waiting for, the missing piece of the low carb puzzle & it’s FREE on Kindle until 5-27-18.

This complete guide will take you through your first three weeks of low carb eating, from “What should I eat today?”, to “Wow nothing in my closet fits anymore!”
There are lots of books that tell you how low carb works.
There are even more books that give you low carb recipes.
But there are very few books that put the two together and give you a simple step-by-step plan along with the recipes to make it all happen. Everything that you need to lose weight eating low carb is in this book – recipes, menus, Quick Snacks, Quick Meals, Guide to Getting Started on Low Carb, Low Carb Food lists, What To Do After Phase 1, and much more.

Indulge in extremely low carb recipes that will make you wonder why you didn’t start eating low carb years ago!

There are 26 zero carb recipes and 41 one carb recipes! Most of the recipes are under 6 carbs, and ALL of them are perfect for anyone going through Phase 1 or the Induction Phase of a low carb eating plan. Even if you’ve graduated to Phase 2, 3 or Maintenance, these are recipes that you’ll want to have at your fingertips for days where you need to recover from a high carb meal or two.

While the author gives you five recipes per day, if you don’t want to cook on a particular day, just use the list of 0 Carb, 1 Carb, 2 Carb, 3 Carb … foods to replace any of the recipes for that day or use the Quick Snacks section to make a quick meal.
Save hours per week with these quick and easy recipes.

14 Days 14 Pounds is divided into 6 sections:

  • – 14 Days of Daily Menus – all menus are under 20 carbs/day
  • – The Recipes – 13 categories of recipes!
  • – Recipes By Carb Count – allows you to swap one recipe for another and stay within your daily carb count
  • – Low Carb Vegetable Chart
  • – Ground Zero – one week of easing into low carb
  • – References to help you continue eating low carb

And finally – to make everything as easy for you as possible the author has set up a free service – Shop Hop, which readers can use to automatically build a shopping list using the recipes in the book just by clicking on the recipes!

Download The Book ~ Follow the Plan ~ See The Results!

$$$avers Recipes

10 Healthy Ways to Use Leftover Pasta Sauce

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eggsinpurgatoryI abhor wasting food and I was getting tired of cluttering up the freezer with 1/2 jars of pasta sauce just because I was afraid I wouldn’t use it before it went bad. So I set up a challenge for myself. If I opened a jar of something I had to use it up within a week. The ideas below (I’m not calling them recipes because you barely need to measure a thing) show you how I used up an entire family-sized jar of pasta sauce in five days – serving it up for both lunch and dinner.

Pizza Quesadilla

Heat a lightly oiled skillet over medium-high heat.

Spread pasta sauce on a whole wheat tortilla. Top with your choice of pizza toppings and shredded mozzarella cheese. Place in skillet and cook until the cheese is melted and the bottom of the tortilla has light brown spots.

Slide off onto a plate and fold in half.

Pizza Grilled Cheese Sandwich

Melt butter with a small amount of oil in a skillet over medium-high heat.

Spread pasta sauce on a slice of whole wheat bread. Top with your choice of pizza toppings and shredded mozzarella cheese. Repeat with another slice of bread. Place both slices of bread in skillet and cook until the cheese is melted and the bottom of the bread is lightly browned.

Slide off onto a plate and serve as two open-faced sandwiches or put them together for a gooey-delish pizza sandwich.

Quick Lasagna

Spread pasta sauce to lightly cover bottom of your choice of pans. You can make a personal lasagna by using a small pie plate or serve a crowd using a large baking pan.

Layer over sauce precooked whole grain or carb-free lasagna noodles, ricotta cheese, pre-cooked sausage, pre-cooked veggies or frozen spinach that’s been thawed and squeezed dry, and mozzarella cheese. The last layer should be the noodles, then sprinkle on some grated or shredded Parmesan cheese.

Bake for 30 to 45 minutes until the dish is hot and bubbling and the Parmesan is melted and lightly browned. If the dish is ready to take out of the oven but the Parmesan hasn’t melted, just turn the oven to broil and broil for a minute or two until the Parmesan is browned.

Stuffed Bell Peppers

Preheat the oven to 350 degrees F.

Cut the top off one or more bell peppers and scoop out the seeds and membrane.

Mix together pasta sauce; cooked grain such as rice, quinoa or couscous or even Miracle Rice; cooked veggies; cooked hamburger or sausage (optional); mozzarella, Parmesan, Gouda, Havarti, and/or Monterey Jack cheese.

Place stuffed bell pepper in a lightly oiled baking dish. Bake for 30 to 45 minutes, until the pepper is al dente.

Italian Soup

Add pasta sauce to boxed or canned tomato soup, tomato basil soup, potato soup, chicken noodle soup, chicken rice soup, French Onion soup, or just some broth. If you have some cooked sausage you can add it to the soup.

Cocktail Sauce

Stir in horseradish to taste. Serve it up with shrimp and you’ve got a party!

Eggs in Purgatory

Bring 1 cup pasta sauce to a light simmer in a skillet. With a spoon create a well and crack in an egg. Do it again. Put the lid on the pan and cook until the whites are just barely set. Remove from heat. Top with shredded cheese if desired.

Variation

If you don’t have enough pasta sauce you can add salsa to make up a cup of sauce.

Ratatoulle

Saute chopped bell pepper, eggplant, onion, and summer squash seasoned with salt and pepper in olive oil. Add 1 cup pasta sauce and ½ cup water or dry red wine to the pan. Allow the mixture to simmer until tender.

Low Cal Buffalo Wings

You won’t miss the butter with these wings.

Preheat oven to 425 degrees F.

Mix a sauce of 1/2 pasta sauce and 1/2 hot sauce. Toss wings in the sauce. Bake on a sheet pan for 40 minutes.

 Shellfish Marinara

Stir together 1/2 cup white wine, 1 cup pasta sauce, 1.5 pounds clams or mussels in a saucepan. Bring the sauce to a low boil, cover and cook for about 5 minutes, until the shellfish opens.

 

$$$avers Tips

7 Tips for Saving Overly Salty Food

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potatoes-save-the-day

Did the top of your salt shaker fall off and dump a load of salt into the fabulous dinner you were making for your dinner party? Did you misjudge how much salt was needed for that huge bag of spinach that’s now wilted down to 1 cup in your pan? Did a favorite blogger’s recipe steer you wrong? No matter how things went wrong, there’s no need to dump your recipe into the garbage. It’s quite easy to fix an overly salted dish.

The easiest fix is to add something to the recipe that normally needs to be salted. You may need to add some more of the herbs that were in the original recipe, but that should do it. If I don’t have anything in my fridge to add I always have frozen spinach, frozen corn, frozen riced cauliflower. Check the label though. Sometimes the manufacturer adds salt to frozen veggies.

If you don’t want to mess with the recipe you can add a starch like a potato. If the dish has a lot of liquid then you don’t need to cut it up, you don’t need to peel it, just add it to the dish and allow it to soak up some of the salt.

No potato on hand? Just add water and continue cooking. You’ll dilute the other flavors also, so you may want to add garlic, pepper, or herbs so your dish isn’t bland.

If your dish can handle it add some fresh lemon or lime juice, or a little vinegar. If you’re not sure about this fix, scoop a little of the dish into a cup, add a dash of the acid, give it a taste and see what you think.

If the food you over-salted is something you were dehydrating. Dump the whole thing into a bowl of water. Let soak for an hour or two, drain and place back in the dehydrator.

Mix your over-salted food with an under-salted food. This works especially well with dehydrated foods, or for layering such as a sandwich, salad, quesadilla, or casserole.

Make it creamy – add cream, sour cream, yogurt, or mashed avocado.

 

$$$avers Low Calorie Vegan Vegetarian

Using Your Scraps – Radish Greens

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save your scraps

One of my favorite things about radishes are the greens. I wish I could buy the greens by the bagful as I actually like them better than the radishes themselves. And I LOVE radishes!

The first thing I do when I buy radishes is remove the greens, chop and rinse them well. Because I don’t want to take any chance on the greens turning bad, which they do rather quickly, I cook them up right then and there with a little salt, pepper, and garlic. If I have some onion or a shallot I might very thinly slice it and let it cook while I chop the greens.

It’s a bit of effort for not very much food volume so I often will just snack on them while getting the rest of dinner ready, or set them aside and stir them into rice, pasta, or a soup.

$$$avers Low Carb

Want a Free Low-Carb Cookbook?

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free low-carb cookbook

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 :)

You don’t need to have experience as a reader, maybe this is your next new adventure, or a way to get a free book and make a difference in one author’s life. Whatever your motivation or experience, just comment below with your email address if you’d like to receive the book for free and are willing to share your feedback with me after reading it. Let me know what format you’d like to receive the book in, Word, mobi, Kindle, pub, or text (Notepad). If you’re reluctant to put your email in a comment you can message me over on FB http://facebook.com/theundiet.
$$$avers Dessert Gluten Free Low Carb Paleo Recipes

Three Ingredient Super-Healthy Chocolates

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healthy chocolate recipe

Virgin run of my new silicone heart mold.

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.

Ingredients

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

Instructions

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.

Variations

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.

 

 

$$$avers Gluten Free Paleo Tips

12 Healthy Ways to Use Leftover Pumpkin Puree

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how to use leftover canned pumpkin puree

Not all recipes call for two cups of pumpkin. How annoying is that? The last time I was left with pumpkin in the can I decided to use the rest of the pumpkin throughout the week and I came up with twelve delicious ways to use  leftover pumpkin puree. I came up with a few full on recipes which will be in my gluten-free and Paleo cookbooks but I did want to share with you all some quick and easy ways to use leftover pumpkin.

Note: I’m talking about plain pumpkin, not pumpkin pie filling which has seasoning and loads of sugar added.

Chili: add one tablespoon per cup to any chili, canned or home made.

Tomato Soup: add a tablespoon of pumpkin to each cup of tomato soup.

Pumpkin Spice Latte: I could tell you to stir a tablespoon or two along with a large pinch of pumpkin pie spice into your latte (and you can) but if you’re really into Pumpkin Spice Lattes and especially if you’re hooked on Starbucks Pumpkin Spice Lattes you’ll want to check out this recipe from Eating Bird Food. I love that this recipe is so healthy. I can feel even better about not standing in line at Starbucks.

Fruit Smoothie: add a tablespoon or two to a fruit smoothie. Pumpkin goes especially well with apple, peach, or pear smoothies. Add some ginger or pumpkin pie spice for a holiday flavor.

Pumpkin Creamer: Sally’s Baking Addiction has a seriously awesome recipe with vegan options.

Pumpkin Pancakes or Waffles: stir up to 1/2 cup pumpkin into your pancake or waffle batter.

Pumpkin Pudding: mix 2 tablespoons to 1/4 cup pumpkin into 1 cup of cream cheese, Neufchatel cheese, or mascarpone cheese. Sweeten with your choice of sweetener and 1/2 to 1 teaspoon pumpkin pie spice.

Pumpkin Nut Butter: mix up to 1/4 cup pumpkin with 1 cup nut butter. Use as is or sweeten to taste with honey, maple syrup or your sweetener of choice.

Pumpkin Hummus: stir some pumpkin into hummus.

Pumpkin Oatmeal: add a tablespoon or two to your morning oatmeal.

Pumpkin Mac n Cheese: stir up to 1/4 cup pumpkin into your kiddos’ mac n cheese.

Replace eggs and oil in baked goods: You can replace both eggs and oil with a 1:1 ratio of pumpkin when making brownies, bars, and cakes. For instance if a recipe calls for 1 cup of butter you can replace it with 1 cup of pumpkin. If a recipe calls for 4 eggs you can replace them with 1/4 pumpkin for each egg. You can even replace all of both the eggs and oil. You won’t get a strong pumpkin taste and if its a chocolate recipe you won’t taste it at all.

 

That’s all that I came up with this week and I’m not even slightly pumkinned out I’ll be adding pumpkin to lots of things over the next few weeks. I’d love to hear how you all use leftover pumpkin.

$$$avers Beverages Gluten Free Living Food Paleo Recipes Vegan Vegetarian

I Made Cashew Milk Today!

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silk-cashew-milkI tried this cashew milk by Silk and loved it. Did you see on the package that it’s only 25 calories per cup! And it tastes way better than skim milk (which has more calories anyway). Only problem – it’s not organic. So I found some organic cashew milk and bought it. Not a sustainable plan though since this cashew milk, while DELICIOUS, cost $9 for a two cup bottle. Waa-waaaa!

Plan B – make my own cashew milk. However raw organic cashews cost $9 per bag, if I’m lucky and find them on sale. So homemade cashew milk was still going to be expensive, or so I thought. Take a look at the cost breakdown at the end of this post. Long story, shortened, I went ahead and made it anyway. The long story was basically me stalking a bag of cashews at Mothers Market until one day it went on sale and I bought it. After the disaster with the rice milk (which tasted like watered down water) I felt like I owed myself an indulgence – in the nondairy milk area of my life.

The whole process was pretty simple. I soaked the cashews in warm filtered water overnight. I didn’t add salt to it which all soaking recipes tell you to do, mostly, well completely, because I didn’t read any directions before soaking them. I just did it and then the next morning Googled “how to soak cashews” so that I would know if I needed to soak them longer. That’s when I saw that I was supposed to have added a tablespoon of sea salt to the soaking water. Oh well. So I drained off the water and rinsed the nuts until the water was clear. Soaking part done.

One of the other things that had put me off from making cashew milk is that I didn’t want to have to deal with the whole straining the ground nuts out of the milk issue. Besides having to buy a nut bag and adding more work to the process, me being me, I would then have to figure out a way to use those soaked, ground nuts in another recipe. Cashew Nut Brownies anyone? I decided that I just wouldn’t strain the nuts out. If you can make cashew butter from cashews then I figured that they would probably just blend into the milk as if I’d stirred cashew butter into water.

So I got out my Oster blender. Love that blender. I dumped 3 cups of cashews and 2 cups filtered water into the blender and buzzed them until the cashews were completely pureed into the water. Then I added  a large pinch of sea salt, 2 tablespoons vanilla extract, 2 packets of Truvia*, and 4 more cups water, buzzing until blended. I poured 2 cups of this very rich cashew milk into a water bottle to use for coffee. I added 2 more cups of water to the blender, buzzing until blended. This produced a more milk-like consistency.

Okay, so the cashew milk was just as delicious as the store-bought versions, but how did it come out expense-wise? The bag of raw organic cashews cost $9 on sale. That bag gave me 2 cups of cream and 9 cups of milk at a cost of .82 per cup. Comparing that to the cost of store-bought soy, almond, rice, or coconut milk at .63 to $1.13 per cup, homemade cashew milk is actually quite affordable. And if I hadn’t poured off the cashew cream then my cost would have gone down to .60 per cup. (12 cups of water to 3 cups of cashews, made in 2 batches.)

* You don’t need to add sweetener, but if you do you can use stevia, maple syrup, honey, Truvia, monk fruit, Splenda, basically any sweetener that isn’t as bad for you as white cane sugar, because what would be the point of making homemade organic cashew milk and then dumping white sugar into it?