High Protein Low Carb Recipes

Paper Lemon Fish

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The Guardian shares their version of a paper-wrapped meal.

Serves 2 – 1 net carb per serving
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.

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.

Beverages Gluten Free Kid Friendly Living Food Low Calorie Neutral Paleo Recipes Vegan Vegetarian

Delicious Easy Nutritious Coconut Milk

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freshly made coconut milk

freshly made coconut milk

Recently I discovered that the “organic” nondairy milk that I’d been buying wasn’t so organic. It’s right there on the ingredients label, I was just blinded by the “organic” in big letters on the front of the package. I’ll add more to this post next week detailing what I learned, but for today I wanted to give you all who saw my post on Instagram, Facebook and Twitter this super simple recipe for coconut milk.

Once I figured out that the only way I was going to get nondairy milk without all the junk added to it was to make it myself I started looking around for the easiest and least expensive way to do this. Almond and cashew milk are fine, but pretty expensive when you’re buying organic nuts AND it’s a little more work than I want to invest.

I’ve yet to try making brown rice milk, which I will and will post about later, but today I had a bunch of coconut flour and shredded coconut and decided to give coconut milk a try.

For my first batch I went with the coconut flour method mostly because I could skip the blender step.

Coconut Flour Milk

Ingredients

4 cups filtered hot water
1 cup organic coconut flour
1/4 teaspoon sea salt

Ingredients

Mix the water, coconut flour and sea salt in a large measuring cup. Set aside for at least 30 minutes. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible. Most people discard the coconut flour that’s left over but I used mine to make a nondairy cream cheese. You could also use it to thicken sauces, stew, soup, or gravy.

My Review: the milk tastes flat and watery, not a lot of flavor. I’ll use it to make a smoothie but won’t make it this way again.

 

Shredded Coconut Milk

Ingredients

4 cups filtered hot water
2 cups organic shredded coconut

Instructions

Pour the water over the shredded coconut in a blender. Set aside for at least 30 minutes or until the water has cooled enough to safely blend. Blend for a few seconds. It doesn’t take much. Pour through a very fine sieve, cheesecloth lined colander or nut milk bag. You could also pour through a coffee filter set on top of your coffee pot. Once no more milk is coming through the sieve, press down on the flour to express as much milk as possible.

The left over shredded coconut can be used in any recipe calling for shredded coconut, however it won’t have as much flavor or fat since these were expressed into the milk, but you will get the bulk and the fiber. You could also just add to your smoothies, pancake batter, home made bread, or yogurt.

My Review: the milk tastes fabulous! I don’t drink milk, even nondairy milk but I had to stop myself from drinking the whole batch and calling it breakfast. I thought I would have to add some sea salt at least, if not vanilla and sweetener, but this milk doesn’t need a thing.

The milk will separate as it sits, just shake it up before you use it. I don’t worry about skimming the fattier cream off the top because I try to add coconut oil to my diet every day anyway.

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.

Dessert Fruit Kid Friendly Recipes

Apple Pear Coconut Compote

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healthy breakfast recipe or low calorie dessert recipe

This is a very versatile recipe for a hot breakfast on a cold day or a light dessert. I used apples and pears because that’s what I had on hand, but you could use only apples or only pears or any combination of the two as long as it equals 6 pieces of fruit. To be honest with you I don’t always peel my fruit, especially when not cooking for company, but this recipe does taste better if you remove the peel and if you’re serving it to children you’ll find they’ll like it better without the peel. The peel is extra chewy and slightly bitter. Since I don’t like to waste food I save the peels to add to smoothies.

You don’t need to add the oatmeal or the coconut oil for this recipe to work, I added them because I wanted the health benefits of each and also I was going for a little bit of a fruit crumble/compote. If you don’t add the oatmeal you shouldn’t need to add the water. And yes, I know that adding the oatmeal means this isn’t really a compote, but I’m keeping the recipe name because I like how it sounds :)

P.S. You could use chia seeds instead of the oatmeal – your colon will thank you tomorrow!

Ingredients

4 apples
2 pears
1/4 cup oatmeal
1/4 cup unsweetened shredded coconut
2 tablespoons maple syrup or honey or agave nectar
1/2 teaspoon powdered monk fruit or Stevia
1/4 teaspoon Stevia
1/2 teaspoon powdered ginger
2 teaspoons fresh lemon zest
1/2 cup water

Instructions

Peel and core the fruit. Set aside the peels to use in a smoothie for another day. Chop fruit into approximately 1/2 inch cubes. Place in saucepan over medium low heat. Add remaining ingredients. Cover and cook for 20 to 30 minutes until your compote is the consistency you desire.

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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Thank you Magic Skillet!

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.

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