Category Archives: Low Carb

Low Carb recipes, guidelines, tips and resources.

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.

Gluten Free Kid Friendly Low Carb Recipes Starches Vegan Vegetarian

Maple Cream Cheese Spread

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maple sweetened vegan cream cheese spread

I’m not going to give you exact amounts for this one because it would ruin the fact that this delish spread is so darn easy. So here’s the “recipe” – mix real maple syrup into cream cheese or vegan cream cheese. That’s it. No need to add anything else. I experimented a bit to see if adding things like vanilla, sea salt, orange zest would make it any better and they really don’t, although you could add orange zest just to give it a slightly different flavor.

High Protein Low Carb Recipes

Seasoned Steak Salad

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steak-salad10

Can it get any easier than a broiled steak and a green salad? Whether you are eating low carb or just enjoy a good steak, you’ll love this steak salad.

Ingredients

1/4 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1 teaspoon Italian seasoning or Herbs de Provence
2 teaspoons cooking oil
1 and 1/2 pound flank steak
mixed greens
oil and vinegar based salad dressing

Instructions

Preheat broiler.
Mix first 4 ingredients in a small bowl. Brush oil on both sides of steak. Spread herb mixture on both sides of steak. Broil six minutes per side or until done to your liking.

High Protein Low Carb Recipes

Lemon Crusted Fish

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I love how simple and versatile this lemony spread is. You can change it up in so many ways just by substituting cilantro, mint, dill, rosemary, sage, oregano … for the parsley. Just be sure to use fresh lemon zest, fresh lemon juice and of course fresh herbs.

healthy fish recipe

Ingredients

1/2 teaspoon garlic
1/2 teaspoon Dijon mustard
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 tablespoon minced parsley
1 tablespoon olive oil

Instructions

Mix all ingredients in a small bowl. Spread on 4 fish fillets, or 2 chicken breasts, or 1/2 turkey breast, or 2 pork chops. Cook right away or allow to marinate for up to 1 hour for fish and up to 8 hours for all other meats.
Saute, bake, or grill until done.

Gluten Free High Protein Low Carb Paleo Vegan Vegetarian

Paprika Spiked Cashews

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I love making spiced nuts. What I don’t love is tending to them while they slow cook on the stove or in the oven. Enter the slow cooker and suddenly I’m making more spiced nuts than a girl can handle. If you’re on my Christmas gift list I think you know what’s coming your way this year 🙂

Ingredients

6 cups raw cashews or mix of nuts
2 teaspoons coconut oil
1 teaspoon ground chili, cumin or curry
1 teaspoon powdered garlic
1 teaspoon cayenne pepper
1 teaspoon smoked paprika, or any good quality paprika
1 teaspoon sea salt

Instructions

Put the cashews in the slow cooker. Add the oil and stir well to coat the cashews.
Add the spices and stir well.
Cook on low for 1 hour. Uncover and cook for an additional 15 minutes.

If there are any leftover after the first day these will keep in the refrigerator for 2 weeks and in the freezer for 2 months.

Gluten Free High Protein Low Carb Paleo

Herb Crusted Turkey Breast

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This year we decided to do turkey parts instead of a whole turkey and it turned out to be a great decision. We picked up 1/2 breasts, turkey legs and turkey thighs from the butcher (all with the bone in and skin on) and then I set about experimenting until I found a way to roast them that I thought would make everybody forget that there wasn’t a huge turkey presentation. My brother-in-law declared this the best turkey he’s ever had. I heard whispers around the table to the tune of “did you try the turkey?” so I think it’s safe to say that this one’s a winner.

Since it’s now past Thanksgiving I’m going to give you all the recipe for one half breast, which you can of course double, triple, quadruple as needed. I would count one package of legs or as 1/2 of a 1/2 breast so the mixture below would be for 4 legs.

Ingredients

1/2 turkey breast

1 teaspoon dried thyme

1 teaspoon dried powdered savory

1 teaspoon sea salt

1 teaspoon dried sage

1 carrot

1 onion

1 stalk celery

Instructions

Mix spices and salt together in a small dish.

Rinse turkey breast and pat dry. Rub spice mixture over the turkey breast or under the skin. Set aside overnight or proceed on to roast immediately.

Peel carrot and onion and slice into large chunks. Cut celery into large chunks. Place vegetables in bottom of roasting pan to form a bed for the turkey. Place turkey breast on top of vegetables and roast in a covered pan until the juices run clear when pierced with fork and a thermometer inserted into the thickest part of the breast registers 165 degrees F, 1 to 1 1/4 hours.

Note 1: I had 4 breasts, 4 legs and 2 thighs in the roasting pan and roasted everything for 2 and 1/2 hours. It was falling off the bone tender and not dry at all.

Note 2: The second time I made turkey this way I was all out of carrots, onions and celery (it was the week after Thanksgiving and I was still trying to use up leftovers so while I ran out and picked up turkey breasts I forgot to pick up the fixin’s) so I made a bed of quartered apples and – well lets just say WOW!

Let rest, covered with foil, for 10 minutes before carving. The temperature will continue to rise to 170 to 175 degrees F while resting.

Variations

Smash and mash 4 garlic cloves with the sea salt until it’s a paste, then mix with remaining spices.

Stir 1 to 2 tablespoons olive or coconut oil into spice mixture.

Add 1/8 to 1/4 teaspoon fresh ground black pepper to spice mixture.

Use dried crushed rosemary in place of the savory.

Use 1 tablespoon Herbs de Provence in place of the spices.

Use 1 tablespoon Italian seasoning in place of the spices.

Use 1 tablespoon Cajun seasoning in place of the spices.

High Protein Low Carb Vegetarian

List of Low Carb Veggies For Induction Phase

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mixed-vegetables

This list of vegetables that are 3 net carbs or less is for those in Phase 1 or the Induction Phase of a Low Carb eating plan. I’ll be posting a list of vegetables that are 3 to 6 net carbs a bit later in the week.

1 carb

Asparagus: 4 five-inch spears
Haas avocado: ¼ small fruit or ¼ cup chopped
Bok choy: 1 cup, raw, chopped
Brussel sprout: ¼ cup raw
Broccoli: ½ cup, raw, chopped
Celery: 3 five-inch stalks
Cabbage: ½ cup, raw, shredded
Daikon radish: ½ cup, raw, sliced
Chard & kale: ¼ cup, raw, chopped
Eggplant: ½ cup slightly rounded, raw, cubes
Endive: 9 cup, raw, chopped
Green chilies: ¼ cup, diced
Green onion: ¼ cup raw, chopped
Hearts of palm: ¼ cup rounded, sliced
Lettuce: 2 ½ cup, raw, shredded
Mushrooms: ¾ cup, sliced or pieces, raw
Onion: 2 tablespoons. Chopped
Radish: ½ cup sliced
Spinach: 2 cups, fresh or ½ cup frozen

2 carb

Celery root: ¼, raw, chopped
Cucumber: 2 cups, sliced
Green beans: 10 four-inch long beans
Mustard greens: 1 cup, raw, chopped
Summer squash – such as zucchini or yellow: ½ cup, fresh, chopped or sliced
Tomato: ¼ cup rounded, chopped or sliced, raw

3 carb

Cauliflower: 1 cup, raw pieces
Fennel: ¾ cup raw, sliced
Green bell pepper: ½ medium pepper, raw
Onion: ¼ cup, raw, chopped

High Protein Low Carb Recipes Vegetarian

Cheesy Frittata Dinner Menu

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red-pepper-frittata

I love a good frittata. I’ve given you a specific recipe but really you can add any vegetables or cheese that you have handy.

Since I’ve been working on this series of low carb recipe books I’ve been focusing on low carb, high protein recipes, however if you don’t tell anyone they’ll never know this is a “diet” dinner. It’s not low calorie, but it is low carb or Paleo (if you leave off the cheese).

Cheesy Italian Frittata

Ingredients

1/2 onion, diced
1 clove garlic, diced (2 roasted cloves)
1-1/2 cups egg whites, or 6 whole eggs
1/4 teaspoon sea salt
1/8 teaspoon pepper
14-16 ounce jar roasted red peppers, drained (save juice to add to salad dressings or a soup)
1/2 cup diced or shredded mozzarella
1 tomato, chopped
1/4 cup flat leaf parsley, chopped

Instructions

Preheat oven to 350 degrees.

Saute onion and garlic for 5 minutes in a little olive oil in 10-inch ovenproof skillet over medium high heat:

In bowl stir together eggs, salt, pepper and roasted peppers and pour into the skillet with the onions and garlic.

Cook for 5 minutes without stirring then place in oven and bake for 10 minutes. Take frittata out of oven. Turn oven temp to broil. Sprinkle cheese over top of egg mixture. Broil 3 minutes. Cut into wedges to serve. Top with chopped tomatoes and parsley.

 

Zucchini & Mushrooms

Ingredients

4 cloves garlic, minced
5 cups sliced zucchini
3 cups sliced mushrooms
1/4 teaspoon dried rosemary, crushed in your hand or 1/2 teaspoon chopped fresh
1 teaspoon dried thyme or 2 teaspoons fresh
1/4 teaspoon sea salt
1/4 teaspoon black or white pepper
1/2 cup white wine or broth

Instructions

Saute garlic, zucchini, mushrooms, rosemary, thyme, salt and pepper over medium-high heat in a little olive oil for 1 minute.

Add white wine and cook 6-8 minutes longer until veggies are tender-crisp.

 

Pesto Stuffed Celery Sticks

Ingredients

8 ounces softened cream cheese
3 tablespoons storebought or home-made pesto – try basil or sun-dried tomato
celery sticks

Instructions

Mix cream cheese and pesto. Pipe or spoon into celery sticks.

 

Green Salad

Dress your greens with this dressing from my book “14 Days – 14 Pounds – Low Carb Daily Eating Plan Volume 1”.

Balsamic Dressing

Ingredients

3 tablespoons balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
2 garlic cloves, grated on a fine grater
¼ teaspoon each salt and pepper
½ cup extra virgin olive oil

Instructions

Whisk together all ingredients except olive oil. Slowly whisk in olive oil. Taste and adjust season if needed.
You could also prepare this dressing a blender by buzzing the first four ingredients, then while leaving the blender on slowly pour in the olive oil.

 

High Protein Kid Friendly Low Carb Recipes

Low Carb Peanut Butter Muffin

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peanut-butter-muffin

from The UnDiet Low Carb Phase 2 – 14 Days of Menus With Recipes scheduled for release September 2016.

This recipe makes 4 muffins with 3.5 net carbs per muffin, however it’s super easy to double or even quadruple the batter and then bake fresh muffins whenever you want them.

Don’t be tempted to substitute cream cheese for the mascarpone cheese, cream cheese will add 1 carb to each muffin which makes the mascarpone cheese the super hero of this recipe.

Nobody will guess these muffins are part of your diet plan. Just serve up a plate of them along with a selection of toppings such as natural peanut butter, sugar-free jam, maple syrup sweetened mascarpone cheese … for everybody who isn’t eating low carb to enjoy.

Ingredients:

¼ cup peanut butter

¼ cup mascarpone cheese

2 tablespoons unsalted butter or coconut oil

2 large eggs

1 teaspoon baking powder

4 packets Splenda or Truvia

Blend together peanut butter, mascarpone cheese, and butter. Mix in baking powder, Splenda, and egg. Divide among 4 buttered coffee cups or ramekins. Microwave for 1 minute to 1 minute and 15 seconds. The time will vary according to your microwave. You could also spoon the batter into 4 muffin tins and bake at 350 degrees for 15 minutes (check at 10 minutes) or 8 muffin tins (for thinner muffins) and bake for 10 minutes (check at 7 minutes).

High Protein Kid Friendly Low Carb Recipes

Cajun Chicken Tenders

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This recipe is from my soon to be published cookbook with a working title of “Weight No More – Low Carb Phase 2”. I’m struggling with the title so if you have any feedback on the title or title suggestions I will gladly gift you the book when it comes out on Kindle. I’m serious. Even if I don’t use your suggestions, I value your feedback so I’m happy to get the ball rolling with a free book offer 🙂

This recipe is for 4 servings with a net carb count of 6 carbs per serving.
I like to use a technique called “flash frying” when making deep fried dishes. By cooking the chicken prior to coating it you only need to fry it for 30 to 60 seconds instead of 6 to 8 minutes. The chicken absorbs much less oil and yet tastes just as crispy and delicious as if you deep fried it in the traditional way. I know, I know, we’re not counting calories or fat grams when low-carbing, but it doesn’t hurt to go for healthier eating when you can.
BTW – the carbs are figured as best as possible, although it’s really impossible to determine exactly how much buttermilk and how much flour will cling to your chicken. Just to be on the safe side, I’ve slightly overestimated the carbs.

 

Ingredients:

3 cups chicken broth
2 teaspoons salt or celery salt
1 ½ cups buttermilk, low fat
1 tablespoon Cajun or Creole seasoning
1 pound boneless, skinless chicken tenders
2 cups soy flour
4 to 6 cups frying oil

 

Directions:

Heat the chicken broth with 1 teaspoon salt in a medium pot over high heat. Add the chicken tenders and bring the broth to a simmer. Cover, reduce heat to low. Simmer until the chicken is thoroughly cooked, about 30 minutes.

While the chicken is cooking:
Pour oil into a large pot and heat to 400 degrees F.

Line a baking pan with paper towels. Set a wired rack (such as the kind you use for cooling baked goods) on top of the paper towels.

Combine flour, Creole seasoning and 1 teaspoon salt in a shallow dish.

Warm the buttermilk just enough to take the chill off and pour into a large bowl.

Once chicken is cooked remove from liquid, pat dry and place into buttermilk bowl.

Remove chicken from buttermilk and dredge in flour mixture. Dip in buttermilk and dredge again in flour mixture. This will give you a nice thick coating that your family will thank you for.

Fry several chicken pieces at a time, turning at least once with tongs, until deep golden brown, about 30 to 60 seconds for each batch. Place chicken on the wire rack as you remove it from the fryer.

 

Healthy Eating Tips

Choose an oil that’s low in saturated fat such as grape seed, peanut, or soybean oil.

Watch your oil temperature carefully. Clip a fry thermometer to the side of the pan so you can keep the temperature consistent. If it’s not hot enough, your food will soak up lots of extra oil that isn’t necessary to make it either crispy or delicious. If it’s too hot it will move very quickly from just right to burned and inedible.

 

Meal Suggestions

In the book I’ll be including a recipe for “Nutty Lemon Rice” which utilizes a simple technique to use cauliflower in place of rice but you can serve green beans sautéed over medium heat in garlic and extra-virgin olive oil. 10 four-inch long beans will add 2 carbs to this meal’s carb count and one 1 Minute Muffin per person which will add #carbs to the meal. So if you make this meal as posted here you’ll have a total net carb count of # per person.