Saturday, April 30, 2016

DESSERTS: 45 LOW CARB PIES

Coconut Flour Pie Crust – Sugar Free Mom
Low Carb Walnut Pie Crust – Low Carb Maven
Low Carb Nut Free Grain Free Chocolate Pie Crust – Sugar Free Mom
Multipurpose Keto Pie Crust – Keto Diet App
Peanut Flour Pie Crust – Low Carb Maven

Sweet Keto Pie Crust – Keto Diet App

Low Carb Cream Pies




Banana Cream Pie – Maria Mind Body Health
Chocolate Cream Pie – Sugar Free Mom
Low Carb Banana Cream Pie – Low Carb Maven
Low Carb Lemon Curd Pie – Low Carb Maven
Low Carb Strawberry Cream Pie – Low Carb Maven
Low Carb Peanut Butter Pie – Low Carb Maven
Sugar Free Coconut Cream Pie – Low Carb Yum
Sugar-free Grasshopper Mousse Pie – Sugar Free Mom
Sugar-free Lemon Cream Pie – Sugar Free Mom

Low Carb Meringue Pies


Lemon Meringue Pie – Ditch The Carbs
Lemon Meringue Pie – All Day I Dream About Food
Low Carb Raspberry Meringue Pie – Keto Diet App
Strawberry Rhubarb Meringue Pie Bars – I Breathe I’m Hungry l

Low Carb Layered Desserts




Coconut Cream Layered Dream – Low Carb Maven
Low Carb Chocolate Lasagna – Low Carb Maven
Low Carb Peanut Butter Layered Dream – Low Carb Maven
No Bake Banana Split Cake Cheesecake – Low Carb Yum

Low Carb Fruit Pies


Chyote Squash Mock Apple Pie – Low Carb Yum
Strawberry Hand Pies – All Day I Dream About Food
Low Carb Banoffe Pie – Low Carb So Simple

Low Carb Cheesecake Pies




Nana’s Cheese Pie – Low Carb Maven
No bake Blueberry Cheesecake Pie – All Day I Dream About Food
Sweet Ricotta Cheese Pie – Low Carb Yum

Low Carb Key Lime Pies


Coconut Key Lime Pie – The Nourished Caveman
Sugar Free Key Lime Pie – Maria Mind Body Health

Low Carb Chocolate Pies


Brownie Truffle Pie – All Day I Dream About Food
Chocolate Coconut Mounds Pie – Sugar Free Mom
Dark Chocolate Mousse Pie – Low Carb Yum
French Silk Pie – Maria Mind Body Health
Low Carb French Silk Pie – Low Carb Maven
Low Carb Grasshopper Pie – I Breathe I’m Hungry


                                           source: www.lowcarbmaven.com

BREADS: ZUCCHINI TORTILLAS (click here to print)

Ingredients
  • 1 pound (450 g) zucchini (or Summer squash or both)
  • 1 teaspoon (5 g) salt
  • 2 large eggs
  • 1½ ounce onion (40 grams) or two medium scallions, minced
  • 1½ teaspoon (7.5 ml) lemon pepper
  • ½ teaspoon (2.5 ml) baking powder
  • ½ cup (45 grams) almond flour
  • ¼ cup (15 grams or 60 ml) oat fiber 500 (or Bob's Red Mill GF Baking Mix or more almond flour or coconut flour
  • ½ cup (50 grams) finely grated Parmesan cheese

  1. Grate the zucchini on a box grater or in a food processor. Put the zucchini in a colander and sprinkle with the teaspoon of salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl.
  2. Preheat the oven to 375 and position the racks to the lower and upper third of the oven. Line two baking sheets with parchment paper.
  3. Add the eggs and onion or scallion to the zucchini and mix together. In a small bowl, add the dry ingredients and stir together. Add the dry to the wet and stir to incorporate. The batter should be thick but not stiff. Water will be released from the zucchini as the batter sits, just mix it in before measuring and baking.
  4. Stir the zucchini mixture one more time and dip a ¼ cup measuring cup (60 liters?) into the batter, level off. Place three mounds onto the baking sheet and spread them into a thin, flat circle. Elaine suggests using a fork. Bake for 7 minutes, switch the baking pans (put the top pan on the bottom rack and the bottom pan on the top rack) and bake 7 minutes more or until the zucchini tortillas are cooked to your liking.
  5. Let the zucchini tortillas cool a bit before removing with a spatula to a cooling rack to cool.
for nutritional info, click here
lowcarbmaven.com

Thursday, April 28, 2016

DESSERTS: CLOSE TO ANGEL FOOD CAKE (click here to print)

                                                      for nutritional info, click here

SANDWICHES:SLOW COOKER CRACK CHICKEN(click here to print)

Slow Cooker Crack Chicken


Author:
Serves: serves 6
Ingredients
  • 2 lbs boneless chicken breasts
  • 2 (8 oz) blocks cream cheese
  • 2 (1 oz) packets dry Ranch seasoning
  • 8 oz bacon, cooked crisply and crumbled

Instructions
  1. In a slow cooker combine place chicken, cream cheese, and Ranch seasoning.
  2. Cook on low for 6-8 hours or on high for 4 hours, until chicken shreds easily.
  3. Once chicken shreds stir with a large fork or spoon, so the chicken shreds and all the ingredients combine.
  4. Add in crumbled bacon and stir to incorporate.
  5. Serve warm.
Serve on you favorite low carb bread

for nutritional info, click here

cookiesandcups.com

Wednesday, April 27, 2016

MAIN DISH: 35 LOW CARB STUFFED PEPPER RECIPES

35 LOW CARB STUFFED PEPPER RECIPES








Tuesday, April 26, 2016

BREADS: CLOUD BREAD LOAF (click here to print)


  • Serves: 12
  • Serving size: 1 slice
  • Calories: 84
  • Fat: 4.5g
  • Saturated fat: 2g
  • Carbohydrates: 0.8g
  • Sugar: 0.5g
  • Sodium: 111mg
  • Fiber: 0g
  • Protein: 7.5g
  • Cholesterol: 97mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 6 eggs, separated
  • 1/2 tsp cream of tartar
  • 6 ounces sour cream
  • 1/2 tsp baking soda
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/2 cup whey protein powder 
Instructions
  1. Preheat oven at 300 degrees F.
  2. Place your egg whites in a stand mixer with the cream of tartar and whip until stiff peaks. Set aside.
  3. Place the egg yolks in a bowl with the remaining ingredients and stir well to combine.
  4. Fold in a small amount of egg whites into the yolk mixture a little at a time until it's all incorporated.
  5. Pour this into a greased loaf pan.
  6. Bake 60 minutes or until a toothpick or skewer stick in the center comes out clean. (See notes above if you are making rolls, cooking time changes.)
  7. Allow to cool before removing and slicing.
  8. Best if toasted.
sugarfreemom.com

Monday, April 25, 2016

SLOW COOKER: KETO CHICKEN TIKKA MASALA (click here to print)

This makes a total of 5 servings of Slow Cooker Keto Chicken Tikka Masala. Each serving comes out to be 493 Calories, 41.2g Fats, 5.8g Net Carbs, and 26g Protein.
The Preparation
  • 1 1/2 lbs. Chicken Thighs, bone-in skin-on
  • 1 lb. Chicken Thighs, boneless/skinless
  • 2 tbsp. Olive Oil
  • 2 tsp. Onion Powder
  • 3 cloves Garlic, minced
  • 1 inch Ginger Root, grated
  • 3 tbsp. Tomato Paste
  • 5 tsp. garam masola (an indian spice)
  • 2 tsp. Smoked Paprika
  • 4 tsp. Kosher Salt
  • 10 oz. can Diced Tomatoes
  • 1 cup Heavy Cream
  • 1 cup Coconut Milk (from the carton)
  • Fresh Cilantro, chopped (to top)
  • 1 tsp. guar gum or xanthan gum thickener
The Execution
  1. De-bone chicken on the bone-in chicken thighs. Chop all chicken into bite sized pieces.
  2. Add chicken to slow cooker and grate 1 inch knob of ginger over the top. Then add all dry spices into the slow cooker.
  3. Add canned diced tomatoes and tomato paste into slow cooker, then mix well again.
  4. Lastly, add 1/2 cup coconut milk and mix together thoroughly. Cook on low for 6 hours or high for 3 hours.
  5. Once the slow cooker is done, add remaining coconut milk, heavy cream, and guar gum and mix thoroughly into the chicken. It should help the curry thicken well. Serve with side of your choice.
 ruled.me

Friday, April 22, 2016

BREAKFAST: POACHED EGG OVER TURKEY SAUSAGE AND SPINACH (click here to print)

  • 2 Banquet Brown’N Serve Turkey Sausage Patties, frozen  
  • 3 tablespoons of water
  • 2 large fresh eggs  
  • 1 tablespoon of white wine vinegar
  • 1/4 teaspoon of coconut oil (or olive oil)
  • 1 tablespoon of chopped onion or shallot  
  • 1 cup of fresh baby spinach  
  • Paprika
  • Freshly cracked black pepper

Preheat your oven to 250F.
Place the 2 frozen Banquet Brown’N Serve Turkey Sausage Patties in an unheated skillet with a lid along with the 3 tablespoons of water. Cover and heat over medium for 5 minutes. Uncover, flip the patties, and cook for an additional 2-3 minutes until the second side has browned. Wrap loosely in foil and keep warm in the oven.
Fill a shallow fry or saute pan (preferably metal, not non-stick) with 1.5-2″ of water and bring to a boil.
In a separate skillet heat 1/4 teaspoon of coconut oil over a medium heat. Add your chopped onions and turn the heat down to medium-low so they do not burn.
Once the water for your eggs begins to boil reduce to very low simmer. Add 1 tablespoon of white wine vinegar.
Crack your eggs one at a time into a small bowl and gently slide them into the simmering water. Use a spoon to gently nudge the egg whites back towards the yolk.
As soon as your eggs are in add the 1 cup of spinach to the skillet with the onions to cook just enough so it begins to wilt.
Let your eggs cook for 3 minutes. Remove with a slotted spoon and place them on a plate lined with a paper towel.



Take your turkey sausage patties out of the oven. Place the spinach and onion saute down on a plate. Top with the turkey sausage and poached eggs. Add a pinch of paprika and freshly cracked black pepper before serving.

TIP: I Put a hollandaise sauce over this before serving.
For nutritional values:  https://www.verywell.com/recipe-nutrition-analyzer-4129594

Thursday, April 21, 2016

DESSERTS: LOW CARB CHEESE DANISH (click here to print)

Ingredients
Dough
  • 3 1/2 cup shredded mozzarella cheese
  • 4 ounces cream cheese
  • 1 cup coconut flour (I used Bob's Red Mill)
  • 4 eggs
  • 1 tsp vanilla extract
  • 1 tsp vanilla liquid stevia
Filling
  • 1.5 packages cream cheese or 12 ounces
  • 1 egg, beaten
  • 1 tsp vanilla extract
  • 1 tsp vanilla liquid stevia
Instructions
  1. Preheat oven to 375 degrees F.
  2. In a microwaveable bowl add the mozzarella cheese and cream cheese.
  3. Microwave 1 minute and 30 seconds.
  4. Stir until combined.
  5. Whisk flour, the eggs, vanilla extract and vanilla stevia together until combined.
  6. Add this to the cheese mixture and continue to stir or use wet hands to combine.
  7. Spread mixture onto a parchment lined baking sheet or use a rolling pin between two pieces of parchment. (see video)
  8. Slice on sides of dough at an angle. See video. Set aside to make filling.
  9. Add the filling ingredients to a stand mixer and blend on high until smooth.
  10. Spread down middle of dough and fold sides across the middle.
  11. Bake for 15-18 minutes or until golden brown.
  12. Allow to cool about 10 minutes before serving if enjoying warm or cool completely and refrigerate.
  13. Keep refrigerated.
Notes
Net Carbs: 6.6g

sugarfreemom.com

Monday, April 18, 2016

SAUCES: HOLLANDAISE SAUCE (click here to print)

  • 1 1/2 cups Unsalted Butter Stick
  • 3 large Egg Yolks
  • 1 1/2 fl ozs Tap Water
  • 1/2 fl oz Fresh Lemon Juice
  • 1/2 tsp Salt
  • 1/8 tsp Black Pepper

DIRECTIONS

This is the classic sauce for asparagus, broccoli and Eggs Benedict; but don't overlook it for fish and shellfish.  This recipe calls for clarified butter - meaning the milk solids are removed, which makes the sauce more stable.  If you prefer, simply melt the butter and add it in step 2 without straining it.  Each serving is 2 Tbsp.

  1. Line a sieve with a damp paper towel and set over a 2-cup measuring cup. Bring butter to a boil in a small saucepan over medium heat; cook until foam on top falls to the bottom and the butter begins to clear, about 8 minutes. Pour butter through sieve; set aside.
  2. Combine egg yolks and water in the top of a double boiler set over (not simmering in ) water set over medium-low heat; simmer until mixture has tripled in volume, about 3 minutes. Add butter in a slow and steady stream, whisking constantly until sauce thickens. Whisk in lemon juice, salt and pepper. Serve immediately.  0.2 net carb
atkins.com

BROWNIES: DELECTABLE LOW CARB BROWNIES: (click here to print)





Delectable Low Carb Brownies


These brownies are rich, very flavorful, and true to the brownie taste we all know and love. The xylitol is crucial for the flavor and texture. I wouldn’t recommend using stevia, but as with all recipes feel free to adjust.






Delectable Low Carb Brownies
Ingredients
  • 3/4 cup granulated xylitol or erythritol
  • 1/4 cup almond meal
  • 1/2 cup cocoa powder
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 4 egg whites
  • 1/4 cup unsweeted applesauce (omit if applesauce spikes your blood sugar)
  • 1 teaspoon vanilla extract
Directions
  1. Preheat oven to 350F.
  2. Mix xylitol, cocoa powder, almond meal, baking powder, and salt.
  3. Add in egg whites, applesauce, and vanilla extract and stir until completely combined, which may take a few minutes. Make sure there are no pockets of cocoa powder.
  4. Spoon/pour batter into a greased or foil lined 8X8 pan. (If you use foil, be sure to spray the foil with cooking spray or the cake will stick to the foil when you try to get it out of the pan)
  5. Bake in the oven at 350F for 30-35 minutes, or until a toothpick comes out clean.

TIP:  I added 1/2 cup chopped pecans and 1/2 cup unsweetened coconut.  I also substituted lemon extract for the vanilla extract.  Very good...tastes like a candy bar!







Nutritional Facts

Servings
4
Calories 74
Calories from Fat 40
Total Fat 4.4g
Saturated Fat 1.1g
Sodium 313mg
Total Carbohydrates 9.7g
Dietary Fiber 4.1g
Sugars 2.2g
Protein 4.5g

diabeticconnect.com

BREAKFAST: BLUEBERRY BREAKFAST ROLLS (click here to print)

Blueberry Breakfast Rolls
Makes 12
Ingredients:
3 cups Blanched Almond Flour
1/2 cup confectioners style Swerve Sweetener (or other powdered sweetener)
3 tsp Baking Powder
1/2 tsp Baking Soda
1/2 tsp Sea Salt
3 Tbsp chilled Butter, diced
3 oz very cold brick style Cream Cheese, diced
2 large Eggs
1/4 to 1/2 cup cold whipping cream
1/2 cup of thawed “Frozen Wild Blueberries”, drained and patted dry (or dried blueberries)
Directions:
Preheat oven to 350 degrees F. Grease a muffin top pan or line a large baking sheet with parchment paper.
In a medium mixing bowl, add almond flour, sweetener, baking powder, soda and salt; whisk to mix well. Add diced chilled butter and cream cheese. Using a pastry/dough blender, cut butter and cream cheese into dry ingredients until moistened and crumbly.
Crack both eggs into glass measuring cup; fill with whipping cream to the 3/4 cup mark (total mixture of eggs and whipping cream should equal 3/4 cup). Make a well in the center of the flour mixture; add buttermilk and egg mixture and mix just until it pulls together into a soft sticky dough. Fold in the blueberries. The dough will be light and fluffy.
Scoop dough onto prepared pan or baking sheet using a 3-tablespoon size retractable scoop, spacing evenly apart to make approximately 12 equal sized mounds. Lightly tamp down tops to barely flatten top only (do not flatten biscuits). Bake for approximately 20-22 minutes or until light golden brown. Allow to cool for about 5 minutes, then transfer to wire rack to complete cooling. Prepare optional vanilla glaze and spread on top of warm biscuits, if desired. Makes 12.
*Notes: Because eggs vary in size and volume, add them to the glass measuring cup first and then fill with buttermilk to the 3/4 cup mark (amount of whipping cream used will be between 1/4 cup to 1/2 cup, depending on the actual volume of eggs). The total liquid mixture should equal 3/4 cup. A tip to keep frozen blueberries from bleeding into the batter is to thaw them first, drain off juice; gently blot and pat dry with paper towels. Spread out on a parchment lined plate or baking sheet and freeze to keep from turning batter blue when folding them in.
Vanilla Glaze:
1 1/2 Tbsp softened Cream Cheese (very soft and almost melted)
7 to 8 Tbsp Heavy Cream
1 tsp Vanilla extract
1/4 cup confectioners style Swerve Sweetener (or other powdered sweetener)
Few drops liquid stevia, to taste
To Make Glaze: Combine cream cheese, confectioners style sweetener, and vanilla. Add cream a few tablespoons at a time, mixing vigorously after each addition until smooth and desired consistency. To adjust sweetness without altering glaze consistency, add a drop or two liquid stevia, to taste. When chilled, this glaze behaves like a rich and fluffy frosting. When warmed or spread on a warm biscuit, it melts and behaves as a glaze. Refrigerate any leftover glaze.
*Note: If desired, add 1/2 to 1 teaspoon lemon zest to the glaze.

for nutritional values, click here

honeyvillefarms.com 

Sunday, April 17, 2016

BREADS: ITALIAN BREADSTICKS (click here to print)

2 Tbsp coconut flour, sifted
3/4 cup almond flour
3/4 cup golden flax seed
2 tsp Baking Powder
1/2 tsp Baking Soda
1/2 tsp Sea Salt
1 tsp Italian seasoning
1/4 tsp Onion Powder
1/8 tsp Garlic Powder
1/2 cup finely grated Parmesan Cheese
1 cup shredded Mozzarella Cheese
3 large Eggs
1/4 cup heavy whipping cream
3 Tbsp Olive Oil

For the topping:
2 Tbsp Butter, melted
2 Tbsp finely grated Parmesan Cheese
1 Tbsp finely chopped fresh Parsley, optional

Directions:
Preheat oven to 375 degrees F.  Line a baking sheet with parchment paper (or lightly grease a nonstick baking sheet).

In a mixing bowl, mix first 10 ingredients together with a whisk to help break up any lumps; stir in shredded mozzarella. 

In a small bowl, lightly beat eggs, buttermilk and olive oil together. Add wet mixture to dry ingredients, mixing just until combined and dough pulls together; lightly shape into a ball.  Allow dough to sit for about 5 minutes; dough thickens as it sits.

Place ball of dough in the center of a sheet of parchment paper on counter or work surface. Cover dough with an additional sheet of parchment paper and roll dough out between parchment, using a rolling pin, into a rectangular or oblong shape, about 9” x 12” (½-inch thick). Lightly grease a pizza wheel or sharp knife and cut into approximate 1-inch wide strips. Carefully transfer strips of dough to prepared baking sheet and space about 1-1/2 inches apart. Bake for approximately 15 to 18 minutes, or until golden brown. Makes approximately 1 dozen breadsticks, or if desired, cut strips of dough in half lengthwise to make 2 dozen 4-inch sticks.

breadsticks










Remove breadsticks from oven and brush with melted butter and sprinkle with Parmesan and parsley before serving. If desired, serve with your favorite marinara or pizza sauce for dipping.

gluten-free-breadsticks











*NoteIf breadstick dough breaks while transferring to baking sheet, simply press dough lightly back together.

Note: for nutritional values,  https://www.caloriecount.com/cc/recipe_analysis.php

honeyville.com


Wednesday, April 13, 2016

ARTICLE: MOST OFTEN ASKED QUESTIONS ABOUT LOW CARBING(click here to print)


Isn’t eliminating entire food groups unhealthy?

Vegans and vegetarians eliminate entire food groups, but going low carb we  only eliminate wheat, grains and sugar, which are not food groups, but sadly found in thousands of products. We still eat good quality, nutrient dense carbohydrates, but in very limited quantities by eating low carb fruit such as berries, non starchy vegetables, and all other real food. By choosing to go low carb, we reduce the impact carbohydrates have on our body, reduce our insulin levels, improve our appetite control, and improve our cholesterol profile.

Why are whole grains so unhealthy?

Diets full of whole grains, are also high in carbs, cause inflammation, contain gluten that inflames the lining of the gut, which causes leaky gut and malabsorption of vitamins and nutrients. By giving up grains, bread, pasta, etc, you eat far more real food and gain so many more nutrients lost by avoiding a slice or 2 of wholegrain bread or pasta. The use of whole grains in manufacturing, is also a marketing tool to make a product appear to be more healthy and natural than it is.

Surely we need carbs to fuel our body and our brain?

No, our bodies are brilliant adapters and can run far more efficiently on fat! When we switch to low carb and high fat, the body burns fat and produces ketones. We can only store a limited amount of glucose as glycogen, but we have almost an unlimited supply of energy as fat. The body can also produce it’s own supply of glucose from proteins via a process called gluconeogenesis.

How else can ketogenic diets help?

By switching your body to run on fat and produce ketones, has been frequently been used for weight loss, athletes for endurance events, help children control seizures,  improve brain clarity, reduce risk of alzheimers, and has been shown to aid cancer recovery as cancer cells have insulin receptors and can only be fuelled by glucose. Read the fabulous book Keto Clarity by Jimmy Moore who makes this complicated subject easy to understand.

Isn’t weight loss just calories in vs. calories out?

No. It is the type of food we eat, which has a far greater impact on our hormones, appetite control and fat storage. Eating high carb, stops weight loss and causes weight gain. Eating low carb stops fat storage and increases our fat burning as the fuel of choice. When we cut calories too far, the first thing we experience is HUNGER. No body wants to fell hungry for a few hours, days or weeks, so we eventually cave in and eat high carb treats. So yes we lose weight when we cut calories, but only in the short term as our metabolism adapts to ‘starvation’ mode and eventually we give in which is why so many people gain the weight they lost (and sometimes more). The overwhelming argument for going Low Carb, is because it WORKS. It is not new, it has been around for a very long time, ask your parents and their parents how they lost weight, they will generally tell you they cut back on bread and potatoes. Low Carb regulates your hunger and satiety hormones. It regulates your insulin. It improves your nutrition, cholesterol profile, memory, and reduces risk of so many metabolic diseases. I have struggled with my weight for decades, always gaining the weight I have lost. Since I discovered LCHF, I am in control of my appetite and are now below my Weight Watchers goal weight for over a year without trying and without counting calories or points. I have never eaten so well and felt so good.
Carbs→Glucose→High Insulin→Fat storage and stop fat burning⇒WEIGHT GAIN + INCREASED APPETITE

Won’t I be deficient in some kind of nutrient by not eating carbs?

There are zero nutrients in sugar, there are no nutrients in whole grains that can’t be found in meat and vegetables. Eating more GOOD fats such as butter, avocados, meat, coconut oil and cheese, we obtain all our fat soluble vitamins A, D  E and K which have been lacking in those following a low fat diet. Eat real food, with real nutrients rather than processed foods which have to be fortified with artificial vitamins, is the approach we should all be taking. Focus on nutrient intake, not calorie intake. We have never eaten so well since going LCHF, we don’t eat any processed food, our intake of vegetables and meat has increased and best of all, our children are growing up knowing what nutrition is, rather than calories. Having a huge salad for lunch is so much better than the handful of lettuce inside a sandwich. Eating just the stir fry meat and vegetables with no rice, is so much better than rice with a little stir fry on top. I would say we have doubled our nutrient intake since going LCHF.

Can I eat carbs again once I lose the weight?

You may be able to increase your unprocessed carbs slightly, but why would you want to? Low carb, high fat is actually a healthier way to eat, it controls your appetite, lowers inflammation, better regulates your cholesterol profile, supports healthy hormones, and reduces your risk of all metabolic disease such as diabetes, heart disease, alzheimers, stroke, cancer …..

What about alcohol?

Don’t worry, you don’t have to give up alcohol, but chose wisely and don’t overdo it. Avoid beer, especially the craft beers and those that are dark, red or malt. Also avoid any alcoholic drinks which are high in sugar such as white wines, dessert wines, sweet wines, schnapps or spirits with sweet mixers such as sodas, juice or syrups. Go for red wines, spirits mixed with diet soda, water or on the rocks. The other point to remember with alcohol is that it is the first fuel to be used over anything else so weight loss may stall, it also gives you the ‘munchies’ and you lose your willpower to resist those high carb snacks late at night. So go ahead and enjoy a glass or two, but really savour them and enjoy them, and don’t overindulge.

Why can’t I just eat everything in moderation?

Sure have a treat occasionally, but personally, why would you want your health in moderation? The M word (moderation) is used so much to justify having a little bit of everything is OK. It is also the excuse many give for having a defeatist attitude like “well, there’s no hope for me then”, “there’s no way I can give up bread, pasta, rice….”. Why would you want to eat foods that we know are harmful, cause inflammation and increase our risk of so many avoidable diseases. And how is moderation going for the general public? Hmmm, not that well if you look at the health of most countries and the size of people on the street. If moderation is an occasional treat, great, but for most, treats are almost a daily if not 2-3 times daily occurrence. Children now, by the time they are 8 years old, have eaten as much sugar as an adult did in their entire lifetime a century ago. Modern foods are so far removed from what our grandparents ate, and in no way are they only eaten in moderation. Moderation used to be a treat once a week or on birthdays, having treats that rarely, is seen as restrictive when really it should be the norm.

So do I have to eat a tonne of meat and protein?

No. Eat moderate amounts of protein, usually between 1-1.5g/kg is recommended. Excessive protein will raise your glucose levels through gluconeogenesis.

Can I drink diet drinks? Can I eat lots of low carb desserts?

What we are trying to do is get rid of our sugar cravings and any cravings for sweet things. I believe there is a place for diet drinks initially to help you overcome the sugar cravings, but eventually, you want to give them up because they are so processed and there is debate on whether they affect our insulin because they still have an effect on our sweet tastebuds. As for low carb baking, I do include low carb dessert recipes on Ditch The Carbs for times that we want to indulge, but really I see it as part of the low carb ethos that we actually want to get away from sweet treats. Why would we want to find a substitute for what we are trying to give up in the first place. So sure have low carb desserts, cakes and biscuits, but not often. Don’t make them part of your everyday life.

But I’m skinny, why do I need to eat low carb?

People can be skinny or overweight, but still undernourished. Processed carbs are unnecessary and offer no nutrition. By going low carb, increasing meat, vegetables and good fats, our nutrition improves, inflammation decreases, insulin is stabilised and reduce our risk of heart disease, alzheimers, and all other metabolic diseases. Remember it is our HEALTH that is important, not our SIZE. Skinny people can have high visceral fat (the dangerous fat which surrounds your organs) but not tummy fat, and obese can have little visceral fat but lots of tummy fat.

How many eggs can I eat?

Go for it!!! Eggs have been off the menu for so long because of the fear of cholesterol, but after it has been found that there is no link between saturated fats and heart disease, the restriction has been lifted. Eggs are the most perfect food and little powerhouses of nutrition. They are often referred to as natures multivitamin. They improve you cholesterol profile, contain choline which is necessary for brain health, contain all the amino acids we require and are a versatile ingredient for breakfast, lunch, dinner, snacks or baking. Just keep an eye on how much protein you are having. I eat 2-3 eggs every morning for breakfast.

How low carb should my children go?

Great question. My children eat exactly the same meals as I have, which is quite low carb, but they do eat more fruit than I do. They snack more than I do, and I rather they snack on good fats such as cheese, avocado, olives, eggs and cold meat or low carb fruit. Children are more carb sensitive, and so have less of an insulin response to carbs. I allow them to have cake and treats when out with friends, or at parties as I think it is so important for them not to feel different. They also don’t want to be seen as the fussy child who never gets invited anywhere. And as the publics perception of sugars and grains is changing, I hope these high carb parties will become less. But it is not a big part of our diet, so I don’t worry. Our diet at home is quite low carb, but with odd treats. I just make sure that the treats are in the form of unprocessed, good quality carbs. My children have developed the taste for 90% cacao chocolate that not many adults like. I want to set them up knowing nutrition is number one priority, because without our health, we can’t do the things we want to do. They have a healthy respect for food, they love making up recipes in the kitchen, and love finding the hidden ingredient in my meals. They have the taste buds many adults would be proud of, but at the same time they are healthy young children who are not overweight and who enjoy a treat. Do not keep processed rubbish “food” in the house, and they will not be tempted.

 What about my cholesterol? 

I have written an entire page regarding cholesterol, but the main take home message is that cholesterol is required by almost every cell of the body, if we don’t have enough, our body will manufacture cholesterol, it is that vital. Cholesterol itself is not the problem, it is how it is transported within the body that is the problem. By eating a high carb diet, our body carries cholesterol in angry little LDL particles which are the dangerous ones that begin the process of inflammation and damage to our blood vessels. Cholesterol is a poor predictor of heart disease. Half of those who have heart disease have normal cholesterol, and half of those with high cholesterol have healthy hearts. Inflammation, triglycerides, insulin resistance and LDL particle size are more reliable markers of heart health. Low cholesterol is actually associated with many other symptoms such as memory loss, Alzheimer’s, low Vit D, and depression. Read The Great Cholesterol Myth and Cholesterol Clarity, to really understand this complex subject.

Can I eat low fat foods and lose weight faster?

No. Firstly, most ‘low fat foods’ are actually high in carbs. When the fat is removed, it is generally replaced with some form of carbohydrate, and is usually highly processed. Secondly,  cutting down on carbs and fat is unsustainable. You need fat to make you feel fuller for longer. You need fat for your fat soluble vitamins A, D, E and K. If you remove carbs and fat from your diet, you are left with protein. Going too high in protein will raise your glucose levels through gluconeogenesis. Check the labels to check the fat and carb content, for example low fat cream cheese can have 15% carbs, whereas the regular cream cheese has 4%.

Why can’t I eat cereals? Even the organic, wholegrain ones?

Read my post on cereals. If you understand what is wrong with cereals, you will understand what is wrong with modern food production. To put it bluntly, cereals are cheap grains which are highly processed, stripped of nutrients, then fortified with vitamins. They are incredibly high in carbs, colours and sugars. And don’t be fooled by marketing that organic is best (there is no such thing as a healthy sugar), we need whole grains (they only increase your appetite, spike insulin and cause a leaky gut and malabsorption of nutrients) or the if they have the Heart Foundation Tick they must be good for us (manufacturers reformulate their products to get the ‘tick’ as they know this improves sales). And definitely don’t go for cereals with dried fruit (natures candy), or add fruit yogurt (packed with sugars), or add tinned fruit to your cereal (again, full or sugars even if they are in natural juice or syrups). There are so many better alternatives which are full of nutrition. Go for eggs, bacon, mushrooms, vegetables, Grain Free Granola, smoothies with spinach, last nights leftovers.

Is there a healthy sugar? Can’t I use honey, agave, maple syrup or dried fruit?

No. There is no such thing as a healthy sugar. Yes these may be ‘natural’ but the body sees them all in exactly the same way – sugar. It is marketing that has made us feel better about sweetening foods with natural ingredients such as honey, maple syrup or dried fruits. Somehow feeling OK to eat that cake or dessert because it has honey instead of sugar, or maple syrup instead of sugar syrups.  And no, getting these sugars from a farmers market isn’t any better. Trade Aid sugars aren’t any less sugar too. And as for Agave, it is 80-95% fructose, which is just a natural form of HFCS (high fructose corn syrup). Fructose is not metabolised in the same way glucose is, causing visceral fat (dangerous fat surrounding our organs).
Carbs from ANY source→Glucose→High Insulin→Fat storage and stop fat burning⇒WEIGHT GAIN + INCREASED APPETITE



Source: www.ditchthecarbs.com

Wednesday, April 6, 2016

BREAKFAST: CRANBERRY SCONES (click here to print)

INGREDIENTS:
2½ c. almond flour
½ c. plain whey protein isolate powder
¼ c. Splenda
2 T. erythritol
1 T. coconut flour
¼ tsp. salt
1¼ tsp. baking powder
2 eggs, beaten
¼ tsp. lemon, orange or vanilla extract
½ c. dried cranberries with out sugar added
DIRECTIONS:   Preheat oven to 350º.  Line baking sheet with silicone or parchment.  Measure all the dry ingredients into a medium mixing bowl.  Stir well.  Add in the wet ingredients.  With a rubber spatula, stir and blend the wet and dry ingredients into a uniform, very thick batter.   Divide mixture into 7 equal parts and roll into roughly 2″ balls.  Place on the baking sheet, pressing them slightly flat so they are about 3/4″ thick.  OR you can form into a large round disk of dough about 3/4″ thick and cut into 7 wedges, which is the more typical shape for scones.  Bake for around 15 minutes at 350º or until firm in the center.  Remove and cool. Ice if you wish, but that is NOT included in the numbers below.   (TIP: I make mine in a cast iron pan..just put the dough in the pan and spread out and then cut into wedges and bake.  Cut your parchment so it fits inside the pan or spread pan with coconut oil
before you put your dough in)
NUTRITIONAL INFO:   Makes 7 scones, each contains (not including frosting)
267 calories  6 net carbs

Tuesday, April 5, 2016

BREADS: HEALTHY LOW CARB BREAD (click here to print)

Ingredients

20 servings
  • 1 cup (250 ml) almond flour
  • ¾ cup (200 ml) coconut flour
  • 13 cup (80 ml) sesame seeds
  • ½ cup (120 ml) flaxseeds
  • ¼ cup (50 ml) psyllium husks (fiber)
  • 3 teaspoons baking powder (without cornstarch or make your own)
  • 1 teaspoon fennel or caraway, ground
  • 1 teaspoon salt
  • 6 eggs
  • ½ lb (220 g) cream cheese
  • 13 cup (100 ml) coconut oil or melted butter
  • ¾ cup (200 ml) heavy whipping cream
  • 1 tablespoon poppy or sesame seeds

Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Mix all dry ingredients, except for the seeds for the topping (poppy or sesame seeds) in a bowl.
  3. Whisk together the rest of the ingredients in a different, bigger bowl until the batter is smooth.
  4. Add the dry mixture to the batter and mix thoroughly. Pour into a bread form, about 4–7 inches (non-stick or use parchment paper).
  5. Bake for about 45 minutes on lower rack in the oven. Prick the bread with a knife to see if it’s ready, it should come out clean. Remove the form from the oven and remove the bread from the form.
  6. Remove the parchment paper and let the loaf cool on a rack. If the loaf is allowed to cool in the form the crust will be soggy.
  7. Slice and store in the freezer. This bread is great as toast.
   
dietdoctor.com