Category Archives: Low Carb

Low Carb recipes, guidelines, tips and resources.

$$$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.
Gluten Free High Protein Kid Friendly Low Carb Paleo Recipes

Sloppy Joe Pasta

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gluten free pasta

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.

Ingredients

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

Instructions

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.

Family Friendly

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)

$$$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.

 

 

Gluten Free High Protein Low Carb Recipes

Low Carb & Gluten Free Lemon Garlic Pasta

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lemon-pasta

I wanted to share with you all another super easy shirataki recipe. I like to make up several packages of the pasta all the way through the boiling stage and then let the pasta sit in the salted water for as long as possible. Then I’ll drain and rinse the whole pot, setting aside what I need for tonight’s meal and putting the rest in the fridge for quick dinners later in the week.

Drain and rinse two or more packages of shirataki noodles, any shape that works for you. Place in a microwave safe bowl or medium sauce pan and cover with water. Liberally season with garlic salt. Bring to a boil, turn off heat and allow to sit until you’re ready to use them. I like to let the pasta sit in the salted water as long as possible.

When you’re ready, drain and rinse the pasta. Top with:

1/2 cup extra-virgin olive oil

2 tablespoons fresh lemon zest

2 tablespoons smashed or chopped capers

2 tablespoons chopped fresh flat leaf parsley (optional)

1/4 cup fresh lemon juice

3/4 cup freshly grated or shredded Parmesan

sea salt and black pepper to taste

Toss, taste, adjust and enjoy :)

High Protein Kid Friendly Low Carb Recipes

Pasta Nicoise

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pasta-alfredo

I love me a good tuna casserole and once I got off wheat based pasta that’s been one of the things I’ve missed. I’ve come up with several tuna casserole recipes which we’ve all enjoyed, but I wanted to have a go-to dish for those times when we were hankering for a tuna casserole but there wasn’t time or I didn’t have all the ingredients. This quick Pasta Nicoise does the trick. Bekki M – please don’t mention any comparisons to Slop on Glop on Rice in the Comments :)

Note: this recipe is not gluten-free, because of the flour used in the sauce. You can sub 3 tablespoons coconut flour + 3 tablespoons additional milk for the whole wheat flour.

This recipe makes 8 servings, mostly because we love leftover Pasta Nicoise. It’s like mac ‘n cheese that way, it just gets better with age. And just like mac ‘n cheese it’s best reheated in the oven so that you get to enjoy all the crusty browned bits. You don’t get that with a microwave.

 

Ingredients

4 packages shiritaki pasta – any shape

3 tablespoons butter

3 tablespoons extra-virgin olive oil

1 medium onion, diced or very thinly sliced

1/4 cup + 2 tablespoons white whole wheat flour

3 & 1/2 cups unsweetened plain nondairy milk (you can use dairy milk if you prefer)

1 teaspoon sea salt

1 teaspoon black pepper

2 cups freshly grated Parmesan cheese

10 ounces drained white tuna

2 cups frozen peas, thawed

 

Instructions

Drain and rinse shirataki noodles, any shape that works for you. Place in a microwave safe bowl or medium sauce pan and cover with water. Liberally season with garlic salt. Bring to a boil, turn off heat and allow to sit until you’re ready to use them. I like to let the pasta sit in the salted water as long as possible.

When you’re ready, drain and rinse the pasta.

In a large skillet over medium-high heat melt the butter and olive oil together. Add the onion and cook until tender, about 5 minutes. Stir in flour and cook until the flour is slightly golden, about 2 minutes. Whisk in the milk and cook until the sauce is thickened, about 3 minutes. Stir in remaining ingredients. Add drained pasta, stir to combine. Leave on heat until hot. Remove from heat and serve.

Gluten Free High Protein Kid Friendly Low Carb Paleo Recipes Vegetarian

More Easiest Tastiest Breakfast EVER

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Paleo low carb egg bake recipe

We’ve all been enjoying the egg bake cups so much that I got to work making up some variations.

These can easily be converted to a Paleo breakfast by eliminating the cheese.

If you’re doing low carb and want to reduce the carbs a bit you can add 1/4 to the vegetable side and subtract 1/4 from the onion side.

 

Feta Spinach Cups

You can use plain ol’ feta or you could use one of the varieties that have sun-dried tomatoes or other add-ins.

1/2 cup chopped frozen spinach (thawed and squeezed to get as much water out as possible)

1/2 cup diced onion

1/2 cup feta cheese

Heat a small pan over medium high heat. When hot swirl some cooking oil into the pan. Add the onions to the pan and saute until soft, seven to eight minutes. Mix spinach into onions. Divide vegetables among muffin cups, topping with feta cheese and then egg base either evenly divided among the cups or filled to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.

 

Asparagus Cups

1/2 cup diced asparagus

1/2 cup diced onion

1/2 cup shredded white semi-soft cheese such as jack, Havarti, mozzarella, gouda …

Heat a small pan over medium high heat. When hot swirl some cooking oil into the pan. Add the onions to the pan and saute until translucent, about five minutes. Add asparagus and saute until al dente. Divide vegetables among muffin cups, topping with shredded cheese and then egg base either evenly divided among the cups or filled to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.

 

Tomato Bacon Cups

1/2 cup diced tomatoes

1/4 cup diced onion

1/4 cup diced bacon

1/2 cup shredded white semi-soft cheese such as jack, Havarti, mozzarella, gouda …

Heat a small pan over medium high heat. When hot add bacon and cook until crispy. Remove from pan with a slotted spoon. Add the onions to the pan and saute until translucent, about five minutes. Add tomatoes and saute until most of the moisture from the tomatoes is cooked off. Divide vegetables among muffin cups, topping with bacon and shredded cheese. Either evenly divided egg base among the cups or fill to 3/4 of the cup. Bake at 350 degrees F for 20 minutes or until egg is puffed and golden.

Remove from pan and serve or cool, pack in an airtight container and refrigerate for up to 3 days, or freeze for up to one month.

Gluten Free High Protein Low Carb Recipes

Deliciously Easy Parmesan Pasta That’s Gluten Free & Low Carb

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parmesan-pasta

If you’ve read any of my books then you know that I have an on-going love affair with shirataki pasta. It’s 20 calories and ZERO net carbs per serving! Seriously! I mean, really, I’m not messing with you. “How is that even possible?” you ask. It’s a miracle of soy + yam + Japanese culinary skills and the end result is as versatile as “regular” pasta.

Drain and rinse one package of shirataki noodles, any shape that works for you. Place in a microwave safe bowl or medium sauce pan and cover with water. Liberally season with garlic salt. Bring to a boil, turn off heat and allow to sit until you’re ready to use them. I like to let the pasta sit in the salted water as long as possible.

When you’re ready, drain and rinse the pasta. Top with extra-virgin olive oil, melted butter, freshly grated or shredded Parmesan, sea salt and black pepper to tasted. Toss, taste, adjust and devour.

 

Gluten Free Low Calorie Low Carb Recipes Vegetarian

Spicy Parmesan Kale

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gluten free, low carb, low calorie, vegetarian kale recipe

I love kale. I don’t know what it is but give me my choice of greens and I’ll choose kale every time. Even so, sometimes I get tired of my go-to recipe of Garlic Kale and start playing around until I come up with a new way to serve this nutritious leafy green.

This recipe serves 4 as a side dish. Add ham, bacon, or chicken and it’s a meal for 2. My apologies to any vegetarians or vegans reading this recipe, please know that in the interest of helping families to accommodate the varied tastes of it’s members I like to include variations of many of my recipes that may include meat or dairy.

If you’re not adding meat to this dish, you can make it a meal by serving it with a pot roast, steak, chicken, fish or for my vegetarian and vegan readers I love a really good whole grain bread, toasted and brushed with olive oil and a bit of balsamic vinegar.

Ingredients

2 large bunches of kale (if you’re picking from your own garden that going to be 2 pounds)

2 tablespoons extra-virgin olive oil

2 medium onions, chopped

1/2 teaspoon sea salt

1/4 teaspoon fresh ground black pepper

1/4 teaspoon chili flakes

3 garlic cloves, smashed and minced

1/3 cup grated Parmesan

Instructions

Heat 2 tablespoons of olive oil in a large skillet. Add the onions, salt, pepper, chile and cook, stirring occasionally for 10 minutes. Add the kale and garlic and cook for another 10 minutes, stirring occasionally. Stir in the Parmesan. Taste and add salt, pepper, and olive oil if needed.

Variations

Stir 1/2 cup bread crumbs in with the Parmesan.

Add 1/2 cup toasted, chopped almonds, cashews, pecans, or peanuts with the Parmesan.

Add 1 to 2 cups chopped cooked chicken, ham, or bacon at the end.

 

Quick Version

Use 3 five-ounce bags of prewashed, deveined kale in place of the 2 bunches of kale.

Dessert Gluten Free High Protein Kid Friendly Low Carb Recipes

The Easiest Chocolate Pudding You’ll Ever Make

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chocolate puddingWhile looking around my kitchen for something to satisfy a major sweet tooth attack I came up with quick and easy pudding which makes a nice snack, dessert or breakfast. This is actually faster to make than opening a box of Jello instant pudding and one serving = 3 net carbs! You can easily double or even quadruple this recipe and I’ll include those measurements below the instructions.

Ingredients

1/4 cup mascarpone cheese

1 large egg

3 tablespoons 3 carb/serving chocolate protein powder

Instructions

Soften the cheese in the microwave for 20 seconds. Stir in the rest of the ingredients. Microwave for one minute. Stir and let rest for a minute so that the flavors blend and the pudding sets up a bit.

 

Double Batch

1/2 cup mascarpone cheese

2 large eggs

1/4 cup + 2 tablespoons 3 carb/serving chocolate protein powder

 

Quadruple Batch

1 cup mascarpone cheese

4 large eggs

3/4 cup 3 carb/serving chocolate protein powder

Dessert Gluten Free Kid Friendly Low Carb Recipes

Apple Pie For Breakfast? Count Me In!

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custard

This dish is a nod to apple pie a la mode with it’s rich creamy texture spiked with the traditional apple pie spices.  I made this custard for Thanksgiving celebrations and have continued making it as it’s so healthy that we often eat it for breakfast.

I intended this to be a breakfast custard so it’s not as sweet as a dessert would be. You can of course add extra sweetener if you wish, or top with pureed berries. The apple pie spice (and surprisingly – the sea salt) helps to lend this dish a sweet flavor without adding extra sweetener.

You won’t want to make more than you can eat in two days. After that the custard starts to pull away from the sides of the dish and gets weepy (water starts to separate from the custard). You can however make a large batch of the custard and then bake it as you want it. Store it in a pitcher, give it a good stir when you’re ready to bake, and you’re good to go any morning you just gotta have a custard, although because of the long cooking time I usually bake this up the night before.

Ingredients

6 large eggs

2 packets Stevia or monk fruit

2 teaspoons vanilla extract

½ teaspoon apple pie spice

5 cups half and half

dash of sea salt

Instructions

Preheat oven to 325° F if baking in one big dish or 350° F. F if baking in individual servings.

Whisk together (or buzz in blender) eggs, maple syrup, spice, salt, and vanilla. When blended, whisk in milk. Pour into an 8×8 baking dish or six custard cups. Sprinkle the top with a little more apple pie spice or cinnamon. Carefully set the dish(es) in a larger pan filled half way with hot water. Carefully place in oven so that no water spills into the custard cups. Bake the 8×8 pan at 325 degrees for 1 hour; bake cups at 350° F. degrees for 40 to 45 minutes. Custard is done when a knife inserted off-center comes out clean. Serve warm or cold.

Family Friendly

Drizzle maple syrup over the top of each serving.

 

This recipe is calculated for six servings at 8.5 net carbs for each serving.