Category Archives: Recipes

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.

Beverages Gluten Free Low Calorie Low Carb Recipes

This Tea is NOT For Tea Totolars

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lemonade

There are two ways you can frame these beverages – a cup of tea that got kicked up a notch, or a healthy(er) cocktail. Some recipes are for single servings – hey, sometimes a girl’s just gotta take a break, and some are for a crowd. Either way, I hope you’ll enjoy this collection of low cal, low carb, gluten free, low sugar hot toddies as much as we have.

Apple Hot Toddy

Ingredients

1 chai or cinnamon-apple tea bag

1 tablespoon fresh lemon juice

1 tablespoon honey or agave nectar (or a packet of Stevia or monk fruit)

3 tablespoons to 1/4 cup apple brandy

Instructions

Pour 3/4 cup water into a mug. Add tea bag. Microwave for two minutes, then remove from microwave.

While the tea is steeping add remaining ingredients. Remove tea bag after 2 to 5 minutes.

 

Lemon Vanilla Brandy

Basically all you need to do is heat up your lemonade and add brandy. I’ve included the recipe below in case you want to start from scratch or you want the extra flavor dimension of the honey and vanilla extract.

I almost forgot to mention that you can use whiskey or dark rum in place of the brandy. A flavored liquor would be a nice twist.

Ingredients

½ cup xylitol or honey

1 cup freshly squeezed lemon juice (somewhere near 6 lemons)

5 cups water

1 teaspoon vanilla extract

1/4 cup brandy (you can add more if you like, but taste it first)

 Instructions

Mix all ingredients and heat until hot, but don’t bring it to a boil. If you’re having a party you can put it in a slow cooker with a ladle for serving or in a thermos.

 

 

Chai Toddy

Ingredients

1 cup chai tea

1/4 cup heavy cream or nondairy milk

1/4 cup Kahlua, dark rum, or brandy

1 to 2 packets monk fruit, Stevia, or Splenda

Instructions

Mix all ingredients in a mug. Heat in microwave for one minute.

 

Now sit back, relax, and sip your “tea” :)

 

Gluten Free High Protein Kid Friendly Low Carb Paleo Recipes

The Easiest Tastiest Breakfast EVER!

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egg-cups

I don’t know about you but I DO NOT WANT to spend any time in the kitchen in the morning, yet I’m not really into the usual suspects on the instant breakfast train – cold cereal with milk, instant oatmeal? No thank you. So I decided that it would be worth it to spend some time developing a make-ahead breakfast that I would actually look forward to. Enter the Egg Cup in all it’s many variations.

I started with a simple scrambled egg base which I can make up in big batches and then add different ingredients so that I’m not eating the same thing every morning. In one hour I can make up enough egg cups to keep me happy for a month! Now if you don’t think that’s the easiest breakfast EVER then you can go back to your bowl of cold cereal.

Each of the filling recipes makes enough for 6 cups.

 

Large Batch Egg Cup Base

Makes 29 egg cups.

15 large eggs (in my house these are going to be pasture raised organic eggs)

1/4 cup + 2 tablespoons non-dairy milk or heavy cream

1 & 1/2 teaspoons sea salt

1 teaspoon black pepper (optional)

In a blender or large bowl with a pouring spout whisk everything together until well mixed.

Preheat your oven to 350 degrees F. Oil 29 muffin cups or cook in smaller batches.

Place the filling ingredients for whichever type of egg cup you’re making into the oiled muffin cups. If you’re able to work with 24 cups at once then you can easily divide the egg base evenly among the cups. If you’re working in smaller batches then pour in enough of the egg base to fill about 3/4 of each cup.

 

Small Batch Egg Cup Base

Makes 12 egg cups.

5 large eggs

1/2 teaspoon sea salt

1/4 teaspoon black pepper

In a blender or large bowl with a pouring spout whisk everything together until well mixed.

Preheat your oven to 350 degrees F. Oil 12 muffin cups or cook in smaller batches.

Place the filling ingredients for whichever type of egg cup you’re making into the oiled muffin cups. If you’re able to work with 12 cups at once then you can easily divide the egg base evenly among the cups. If you’re working in smaller batches then pour in enough of the egg base to fill about 3/4 of each cup.

 

Smoked Salmon Cups

This makes enough for 6 egg cups.

3 ounces smoked salmon, cut into 1 inch squares

3 ounces mascarpone, Neufchatel, or cream cheese, diced

1/4 cup chopped fresh dill or flat-leaf parsley

I don’t like to add another bowl to wash to my task list so I just divide the ingredients evenly amongst the muffin cups, however if you’re making more than six Salmon Cups it would probably be easier to mix all ingredients in a bowl and then divide amongst the muffin cups.  Top with 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.

 

Chorizo Cups

4 ounces chorizo, crumbled

1/4 cup diced roasted green chili, or roasted red or green bell pepper

1/2 cup cheddar, Jack, or pepper Jack, shredded

1/4 cup drained salsa

Divide ingredients individually or mix in a bowl and then divide amongst the muffin cups.   Top with 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.

 

Mushroom Cups

1/2 cup diced mushrooms

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 mushrooms 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.

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.

 

High Protein Kid Friendly Recipes

BBQ Beer Chicken

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beer-bqe-chicken

My absolutely favorite way to cook chicken is slow cooked in a flavorful liquid. This doesn’t always have to be done in a slow cooker, but it does make dinner a lot easier.

This isn’t a picky dish; you can use breasts, thighs, or a cut up whole chicken. You can leave the skin on or off. It can be bone in or boneless. You can use pasta sauce in place of the barbecue sauce and if you use pasta sauce you can use red or white wine in place of the beer. You can even add more veggies to the pot. Any type of beer works except a bitter beer such as an IPA.

Ingredients

1 teaspoon cooking oil

4 pounds chicken breasts, thighs, or a combo

2 medium onions

1 cup beer

1 & 1/2 cups sugar-free or low carb barbeque sauce

Instructions

Mix beer and barbecue sauce in 5-quart slow cooker bowl.

Heat oil in a large skillet over medium-high heat. Season chicken with salt and pepper and brown on both sides. As each batch is browned, place in slow cooker.

While chicken is cooking cut onions into wedges leaving each wedge attached at the root so it doesn’t fall apart while cooking.

When chicken is all in the slow cooker, give everything a stir to coat with sauce. Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.

Kid Friendly Recipes Starches Vegan Vegetarian

Quinoa Burritos

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quinoa-burritoes

Not all UnDieters are following Paleo or Low Carb so I wanted to give you all one of my favorite burrito recipes. Vegans can forgo the cheese and this will still be a delicious recipe. As with most of my recipes there are many variations which I’ll share with you at the end after the basic recipe.

Ingredients

1 cup quinoa

2 cups chopped vegetables such as zucchini, onions, or bell peppers, or a mix

1 tablespoon paprika

1 teaspoon salt

one 15 ounce can black, pinto, or kidney beans

2 cups tomato salsa or salsa verde

8 whole wheat tortillas

1t o 2 cups shredded cheddar, pepper Jack, or Mexican cheese blend

Instructions

Rinse quinoa well. Drain and place in a saucepan with 2 cups of water, paprika, vegetables and salt. Bring to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes.

Preheat oven to 350 degrees F.

Stir in beans and 1 cup salsa. Place one tortilla in an oiled baking dish. Fill with 1 cup of the quinoa mixture. Fold over. Continue filling and folding tortillas until all 8 tortillas are filled. Top with 1 cup of salsa and the cheese. Bake for 12 to 15 minutes until hot and bubbling.

Vegan Variation

Use soy cheese in place of the cheese or just eliminate the cheese altogether.

Spice Change Up

Change up the paprika with taco seasoning or fajita seasoning.

Add 1 tablespoon minced garlic to the quinoa while boiling it.

For really cheesy burritos add 1 cup cheese to the quinoa mixture before rolling it up in the tortillas. You’ll have extra filling left over which you can set aside for another meal or just use a couple extra tortillas.

Top It Off

After removing from the oven garnish with chopped avocado, sour cream, sliced green onion, chopped roasted green chilies, sliced olives, chopped red onion …

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.