Category Archives: Low Carb

Low Carb recipes, guidelines, tips and resources.

Gluten Free High Protein Low Carb Paleo

Sicilian Pork Tenderloin

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garlic-pork

This recipe is for two pork tenderloins but is easy to multiply to make as many pork tenderloins as you need. I’ve often made up a quadruple batch and frozen three portions to cook up later.

Ingredients

two 1 & 1/2 pound pork tenderloin

4 minced cloves of garlic

2 teaspoons lemon zest

2 teaspoons chopped fresh rosemary or 1 teaspoon dried rosemary

sea salt

black pepper

Instructions

Preheat oven to 425 degrees F.

Cut several 1/2 inch deep slits into each pork tenderloin.

In a small bowl mix remaining ingredients. Stuff the garlic mixture into the slits. Season each tenderloin with a large pinch of salt and pepper. Oil a foil lined baking pan, casserole dish, or cast iron baking pan. Place tenderloins in pan and roast for 30 minutes or until a meat thermometer inserted into center of meat registers 145 degrees F.

Let rest 10 minutes before serving.

 

Gluten Free High Protein Low Carb Paleo Recipes

Slow Cooker Beef Mole

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mole-stew

This slow cooker dish is so satisfying on a cold winter night. Put everything together after lunch and you’re kitchen will smell amazing by dinner time. Whoever thought of putting chocolate and beef together deserves to take a bow to a standing ovation and come back for an encore. Mole is generally a complicated and time consuming process; this is a pared down version that still has a rich and complex flavor. I especially love that there’s no need to brown the beef prior to adding to the slow cooker.

Ingredients

4 cups beef or veal broth

2 tablespoons diced jalapenos or smoked chipotle peppers

2 tablespoons tomato paste

1 tablespoon chopped garlic

1 teaspoon oregano

1/4 teaspoon ancho chili powder

1/2 teaspoon cinnamon

2 pounds beef stew meat, cut into bite-size pieces

1 cup chopped onions

2 tablespoons taco or fajita seasoning mix

2 ounces unsweetened chocolate, chopped

Instructions

In a five quart slow cooker stir together broth, jalapeno, tomato paste, garlic, seasoning, oregano, chile powder, and cinnamon. Add beef and onion and stir to combine.

Cover and cook on high for 4 to 6 hours. Add the chocolate during the last hour of cooking.

Before serving, stir and garnish with your favorite taco toppings.

Note: I served this dish at a Mexican themed potluck, which is why you see white flour tortillas in the background.

Gluten Free Low Calorie Low Carb Paleo Vegetarian

Caulitillas – The Low Carb, Gluten Free, Paleo, Grain Free Tortilla

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cauliflower-tortilla

I didn’t invent this recipe, although I have improved it, expanded it, varied it, twisted it and generally taken it to outer space and back.

I never liked the extra work of wringing out the hot cauliflower. I always burned my hands, the cloth I used had bits of cauliflower clinging to it and consequently I had a mess to clean up just from the process of wringing the water out of the cauliflower. So I add 1 tablespoon coconut flour for every head of cooked cauliflower. It sops up the water and doesn’t affect the taste or the texture. Don’t you love a simple solution?

If you don’t have cooked riced cauliflower on hand, then after ricing an entire head of cauliflower place it in a microwave safe bowl and microwave for 2 minutes. Stir and microwave for 2 more minutes. Let cool enough so that it doesn’t cook the egg when you stir it in.

If you don’t know how to make riced cauliflower it’s really easy. Just trim and cut a head of cauliflower into florets. Cut the florets in half so that each piece is no bigger than 1 inch square. Place half the florets in a food processor and pulse until you have a fine texture similar to bread crumbs. Dump into a microwave safe bowl and pulse the other half of the cauliflower.

Save the cauliflower stump to make a salad. Just shred it on a box grater into a bowl. Use your hands to wring out the water and mix it use it in place of shredded cabbage in a salad.

Some readers have asked if they can substitute almond flour for the coconut flour and the answer is no. The almond meal won’t absorb the water. I haven’t tried using soy flour, tapioca starch or arrowroot flour but I assume they would work fine.

Caulitillas can be used in place of lasagna noodles, corn tortillas when making enchilidas, as taco shells, for quesadillas, with a little cinnamon and sugar as pancakes, as bread for a grilled cheese sandwich. They are almost endlessly versatile. Try adding herbs and spices for a different flavor experience. I’ll suggest a few but you really can’t go wrong adding whatever seasoning you like to these.

1 teaspoon Italian seasoning

1 teaspoon taco or fajita seasoning

1 teaspoon cumin or mix of cumin and coriander

1 teaspoon curry powder

1 teaspoon lemon, lime or orange zest

1 teaspoon cinnamon and a pinch of stevia or monk fruit

1 teaspoon Herbs de Provence

pinch cayenne pepper or chili flakes

1 teaspoon oregano

up to ½ cup fresh herbs such as cilantro, basil, sage, mint or dill

If after making this the first time it has too much of a cauliflower taste, you can add up to 2 cups of shredded cheese to the recipe.

Ingredients

1 head of cauliflower riced and cooked

2 eggs

salt and pepper

1 tablespoon coconut flour

Instructions

Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.

Stir together warm or cold cauliflower, eggs and a pinch each of salt and pepper. Use a quarter or half cup to scoop out onto parchment paper. Use your hands to pat each portion into a thin circle. They can be anywhere from so thin you can almost see through them to ¼ inch thick.

Place in oven for eight to ten minutes, until the underside is cooked enough that you can carefully peel them from the parchment paper and flip them. Return to the oven for five minutes. Remove from oven and do one of three things: cool and store in fridge or freezer with squares of parchment paper between them, or if you’ll be using them right away, lightly oil a heavy bottomed skillet set over medium high heat and cook the tortillas until the outside is browned and slightly crispy. Turn and brown the other side. No matter how you store them, be sure to brown them before eating them. You could also brown them before storing them in the fridge or freezer.

Gluten Free High Protein Low Carb Paleo

Florina Pork & Squash

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steak-zucchini

This is a quick one pan meal that you can serve with a green salad or if feeding friends or family that aren’t eating low carb, Paleo or gluten free you can serve it up with pasta, brown rice, or rolls.

Ingredients

2 tablespoons cooking oil

8 pork cutlets (about 1 ½ pounds)

sea salt and black pepper

2 medium bell peppers, thinly sliced

2 large shallots, thinly sliced

1 large zucchini, cut in half lengthwise, then sliced into ¼ inch thick half moons

½ cup pitted kalamata olives, halved

½ cup fresh flat-leaf parsley, roughly chopped

1 tablespoon red wine vinegar

Instructions

Place each cutlet in between 2 pieces of plastic wrap and pound with a mallet or heavy pan until ¼ inch thick.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ¼ teaspoon each salt and black pepper. Working in 2 batches, cook the pork until browned and cooked through, 2 to 3 minutes per side; transfer to a plate.

While the pork is cooking heat the remaining tablespoon of oil in a second large skillet over medium-high heat. Add the bell peppers, zucchini, shallots, ½ teaspoon salt, and ¼ teaspoon black pepper. Cook, stirring occasionally, until just al dente, 5 to 7 minutes.

Add the olives, parsley, and vinegar to the skillet and toss to combine. Serve the pork topped with the vegetable mixture.

Gluten Free Low Calorie Low Carb Vegetarian

The Famous Cauliflower Pizza Crust Everybody Is Talking About

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cauliflower pizza crust

I can’t claim to have invented this recipe, but I’ve worked out some of the kinks and wanted to make it available to the UnDiet gang.

This recipe works as a pizza crust, bread sticks to dip in marinara sauce, focaccia , bread slices for a sandwich or just to eat as is.

I’m going to give you the biggest tip of all  – USE PARCHMENT PAPER. The first time I made this I thought it would be so cool to use my new cast iron baking sheet and while it delivered a nice crisp exterior on my crust, it was NOT FUN to clean up, and I lost most of the crispy exterior on my crust as it stuck to the pan.

Ingredients

4 cups riced cauliflower, about 1 large head

2 large eggs

2 to 2-1/2 cups shredded Mozzarella or 2 cups Mozzarella and 1/2 cup grated or shredded Parmesan

1 teaspoon Italian seasoning, oregeno, basil, or whatever you like (optional)

sea salt

black pepper

Instructions

Preheat oven to 425 degrees F.

Place the riced cauliflower in a microwave safe bowl, toss with a pinch of salt, and microwave for five to eight minutes, until al dente. Set aside to cool down a bit, or mix in all remaining ingredients except egg to cool it down enough that the egg doesn’t cook when you mix it in at the end.

Line a pizza pan or baking sheet with parchment paper. Dump the cauliflower mixture onto the parchment paper and with your hands pat it out to evenly cover the pan. If you’re making sandwich bread, use two trays so you have a thinner crust. Bake for fifteen to twenty minutes, until the top is lightly browned. Remove from oven and slide the parchment paper with the crust off the baking sheet. Place another piece of parchment paper on the pan. Carefully flip the crust over onto the baking sheet so that the bottom is now on top. Return to oven and bake for another ten to fifteen minutes until the top is lightly browned.

At this point you can start getting creative:

Slice into squares for sandwich bread.

Slice into rectangles for bread sticks.

Top with cheese, sauce and toppings; place back in the oven for about fifteen minutes until the cheese is lightly browned and bubbling.

Before putting in the oven scatter a handful of sliced or minced olives, sun-dried tomatoes, Parmesan cheese, feta cheese, basil shreds, anchovies … whatever your favorite focaccia toppings are.

Tips

I didn’t need to remove the moisture from my cauliflower to get a crispy crust. If yours turns out soggy (which isn’t a complete failure – you can still top it with cheese and toppings and eat it with a fork), then the next time you make it, you can squeeze out the moisture from the cauliflower after cooking it or add 1 tablespoon coconut flour or use the up to 1 cup grated (not shredded) Parmesan in place of 1 cup of Mozzarella.

Gluten Free High Protein Living Food Low Carb Neutral Paleo Vegan Vegetarian

Paleo Creamy Coconut Lime Salad Dressing

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coconut-lime-dressingIf you’re doing Paleo or completely off dairy, you may be missing creamy salad dressings. I was experimenting with coconut cream (I bought a TON of it when there was a sale at Whole Foods) and decided to try it in place of buttermilk in a salad dressing – and it worked!

You can substitute toasted sesame seed oil for the olive oil for an Asian flair.

This dressing is good over greens, or roasted vegetables.

Ingredients

1/4 cup fresh lime juice (about 2 limes)

zest from 2 limes

1/4 cup coconut cream (stir the contents of the jar first)

1 tablespoon honey, agave syrup or equivilent Stevia or monkfruit

1 tablespoon hot sauce, or 1/4 to 1/2 teaspoon cayenne pepper

1/2 teaspoon salt

1 teaspoon Dijon mustard

1/4 cup extra-virgin olive oil

Instructions

Place all ingredients except oil in a blender and buzz until smooth. Keeping the motor running slowly pour in the oil until it’s emulsified into the dressing. Taste and adjust seasoning if needed.

Gluten Free High Protein Low Calorie Low Carb Paleo Recipes Vegetarian

Provincial Cauli”rice”

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cauliflower riceShredded cauliflower used in place of rice is the new Paleo and Low Carb Hero. I’ve been doing a bit of experimenting to find the easiest and foolproof way to prepare it and have come up with lots of options which I’ll be sharing in upcoming posts. Today I want to share my Provenical Cauli”rice” recipe. Warning: this recipe does not mask the taste of cauliflower. It will taste like a French vegetable dish, not like rice. I’ve found that the cauli”rice” recipes that taste closer to rice are those that are heavily spiced such as curried “rice”, Spanish “rice”, and those with tomato paste.

I’ve been shredding cauliflower for these recipes using my food processor which involves cutting the florets away from the core. Getting out the food processor and fitting it with the shredding disk. Shredding the cauliflower. Cleaning and putting the food processor away. Today I wanted to see if using a box grater would be easier – and it was – significantly easier. I trimmed away the green leaves and that was all the prep needed. I shredded the whole cauliflower with the box grater, stopping when I reached the core. It took less time than it took using the food processor (including the setup and cleanup) and I burned a few calories in the process. So in the future I’ll use the food processor if I already have it out for other projects but otherwise I’ll use a box grater.

Ingredients

1 tablespoon cooking oil

1 head cauliflower

1 teaspoon Herbs de Provence

1/2 teaspoon sea salt

1/4 teaspoon black pepper

Instructions

Trim the green leaves from the cauliflower and shred the florets using a box grater or food processor. Discard the stem and core.

Heat oil in large saute pan over medium heat. When oil is hot add the shredded cauliflower and stir to coat with oil. Stir in Herbs de Provence, salt and pepper. Cook until cauliflower is al dente. Remove from heat. Taste and add salt and/or pepper if needed.

Variation

Drizzle the finished dish with extra-virgin olive oil or melted butter. If you’re doing Paelo you’ll want to avoid the butter though.

Use Italian seasoning in place of Herbs de Provence.

High Protein Low Carb Paleo Recipes

Scrambled Redux

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Thank you to Erica Rivers Cooks for this fab pic of her version of this meal.

This breakfast is a great way to use leftovers from dinner. Use any cheese, meat and veggies that you have available. Don’t be shy, this works great with chicken, steak, crab, lobster, sausage … and pretty much any veggie you have cooked up with the exception of maybe fennel, beets, cabbage, or okra.

The proper way to make this meal is to heat the meat and veggies in a separate pan from the eggs, but I usually just use a large pan and cook the eggs on one side and heat the meat and veggies on the other side. I don’t worry if some of the egg gets onto the meat and veggies side, I just move it back to the egg side and keep cooking.

Ingredients

1 teaspoon butter
3 large eggs
1 glug half and half or heavy cream
salt and pepper
cheese, shredded or cubed
any cooked meat
cooked veggies

Instructions

Heat butter in small skillet. Add eggs and cream, season with a pinch each of salt and pepper and stir to combine. Stir occasionally and when eggs are almost completely set sprinkle cheese on top, cover and remove from heat.

Reheat meat and veggies in a separate pan. Slide onto serving platter or individual plates. Top with eggs.

High Protein Low Carb Paleo Recipes

Scotch Eggs

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scotch-eggs-large

4 servings

The Scots are famous for deep frying pretty much anything. Deep fried Mars bar anyone? They have them in Scotland. This recipe is a healthier version than the traditional deep fried Scottish recipe.

To make breakfast easier you can hard boil the eggs the night before or use leftover Easter eggs. You can even make them completely, refrigerate them and serve cold, room temp or reheated the next day.

 

Ingredients

1 pound breakfast sausage, divided into 4 equal portions
5 large eggs
¼ cup soy flour (or any other non-wheat flour)
1 cup finely crushed pork rinds

Instructions

Bring a small pan with 4 cups of water to a full boil. Carefully place 4 of the eggs in the boiling water. Place a lid on the pot. Turn the heat off but leave them on the burner. Set a timer for 20 minutes and then remove from burner and pour off the hot water. Run cold water into the pan and when the eggs have cooled enough to touch them, peel them.

Place the flour on a plate.

Place the fifth egg in a pie plate and lightly beat.

Place the pork rinds in another pie plate.

Roll the eggs in the flour to coat. Wrap each egg with a portion of the sausage. Dip sausage wrapped egg in the beaten egg and then coat thoroughly with the pork rind crumbs patting lightly so they adhere well.

Place coated eggs in a lightly oiled baking dish and chill for one hour.

Preheat oven to 375 degrees. Bake eggs until golden brown, about 30 minutes.

Nutrition Info

Calories 242.4
Total Fat 17.4 g
Saturated Fat 5.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 4.7 g
Cholesterol 296.8 mg
Sodium 518.6 mg
Potassium 196.3 mg
Total Carbohydrate 2.8 g
Dietary Fiber 0.5 g
Net Carbs 2.3
Sugars 0.6 g
Protein 17.4 g

 

Paleo Version

Skip the pork rinds, flour and fifth egg. Just wrap the sausage around the hard-boiled egg and go from there.

High Protein Low Carb Recipes

Paper Lemon Fish

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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.

parchment wrapped fish recipe

Serves 2 – 1 net carb per serving

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.