Thursday, July 28, 2016

MAIN DISH: STUFFED STEAK ROLL-UPS (click here to print)

                                                                                                    

3. INGREDIENTS

Makes six.
2 tablespoons olive oil, divided
3 tablespoons chopped garlic
2 sweet onions, such as Vidalia, chopped
2 cups mushrooms, thinly sliced
½ tablespoon kosher salt
½ tablespoon freshly ground black pepper
2 pounds flank steak
Kosher salt
Freshly ground black pepper
1 (4-ounce) package baby spinach
9 slices provolone cheese

4. PREPARATION

Preheat oven to 350°F.
Heat one tablespoon of the oil in a pan over medium-high heat. Combine the garlic, onions, mushrooms, salt, and pepper in the pan and cook until almost all of the moisture has evaporated and the onions are caramelizing, 15–20 minutes. Remove from heat and set aside.
Lay the flank steak on a cutting board. Spoon the mushroom and onion mixture on top, spreading it evenly across the steak. Sprinkle the spinach on top, followed by the slices of provolone. Press down lightly to compress the spinach. Starting at the bottom of the flank steak, roll it up tightly, making sure the grain of the meat is running horizontally. Use six toothpicks to secure the steak roll. Slice the steak roll into six equal rolls.
Heat the remaining oil in a pan over high heat. Sear the steak rolls on one side for one to two minutes, then flip. Sear the second side for about one minute, then bake for 10–15 minutes, until medium rare.
Remove the toothpicks, then serve!

Nutritional values for this recipe:click here

source:buzzfeed.com

Wednesday, July 27, 2016

SALADS: AMISH BROCCOLI (click here to print)


Amish Broccoli Salad... This is to die for...
1 head broccoli, chopped...
1 head cauliflower, chopped
1 cup mayonnaise
1 cup sour cream
1/2 cup sugar (substitute Splenda or Stevia to taste)
1/2 teaspoon salt
1/2 pound bacon, fried and crumbled
1 cup shredded Cheddar cheese


Nutritional values for this recipe: click here

Tuesday, July 26, 2016

BREADS: BEST LOW CARB BREAD EVER (click here to print)

this by far is the best tasting low carb bread. tastes just like whole wheat bread. BEST LOW CARB BREAD EVER (tastes just like whole wheat bread)
( this one had the texture of bread to me! )
made in a bread machine
3/4 cup hot water
1/4 cup sour cream ( lowest carb you can find!)
2 eggs
3 Tablespoons butter
1 teaspoon salt
1 T artificial honey from walmart.
1/3 cup ground flaxseed
1 1/2 cup vital wheat gluten (I used Hodgson Mill)
1/3 cup almond meal ( flour)
1/2 cup coconut flour
2 Tablespoons dried yeast
Cook on regular setting....light crust....it took 2 hours an 20 minutes!
3.5 carbs per slice..depending on how thick you slice it. I got 10 slices.

Note: I also added 2 tsp. sunflower seeds, 2 tsp. poppy seeds, and 2 tsp. sesame seed! Put in bread machine like you would regular bread..with water, salt, egg, sugar, butter, then "flour", then yeast goes on top so it does not touch the liquid.
Recipe submitted by Edith Weil
cut into 10 slices; 3 carbs per slice

MAIN DISH: PIGS IN A BLANKET (click here to print)


Pigs In a Blanket


Source:www.t2dcoaching.com
Recipe Name: Pigs in a Blanket
Estimated Prep Time: 30
Ingredient List and Amount used: 3/4 cup of Almond Flour 1/4 tsp of Xanthan Gum 1 heaping cup of Cheese shreds 1/4 tsp of Baking Soda 2 Tbs of coconut oil Spices, onion, garlic, red pepper powder
Recipe instructions: Blend everything except for the cheese shreds in a food processor. Add the cheese shreds and process. A dough should form, if it is to sticky to work with add additional Almond flour in very small increments. You can also refrigerate to remove some of the stickiness. Roll sections out and wrap around 6 hot dogs. Bake at 400 for approximately 10 minutes then reduce heat to 350 for an additional 10 minutes.
General Comments : These come out really good and often thought what wold happen if I deep fried them in coconut oil, haven't tried that yet. The nutritional information does not include the hot dog.
Estimated Servings: 6
Calories per Serving: 210
Carbohydrates: 7
Fiber: 1
Carbs-fiber: 6
Protein: 9
Fat: 16
Type of Recipe: "American"
(Sent via T2DCoaching http://t2dcoaching.com

MAIN DISH: SOUTHERN CHICKEN STEW (click here to print)


Recipe Name: Southern Chicken Stew
Estimated Prep Time: 30
Ingredient List and Amount used: 1 Rotisserie chicken meat removed and cut up
3 cups of fresh green beans
2 large zucchini sliced
4 large stalks of celery cut into 1/2 inch pieces
1 small bag of red radishes
1 stick of butter
1/4 cup of coconut oil
1/2 cup of heavy cream
1 cup of chicken broth
1/2 red onion sliced
1 clove of garlic
10 oz of smoked sausage sliced 1/2 inch thick(check for fillers and sugar)
Spices, thyme, basil, parsley, sage, salt, pepper, red pepper
Recipe instructions: In a large sauce pan on high heat melt the coconut oil and fry the radishes, green beans and celery until tender with lid off. Once tender add in the zucchini and onions, garlic and butter, reduce heat to medium. Cook with the lid off until all is tender. Add the smoked sausage and the chicken pieces and cover the pot and simmer until the chicken begins to break up. Add all of your spices at this point you are going to use. Pour in the chicken broth and the heavy cream and turn the heat down to low.
General Comments : I also made parmesan quick bread to go with this dish.
Estimated Servings: 10
Calories per Serving: 325
Carbohydrates: 5
Fiber: 2
Carbs-fiber: 3
Protein: 12
Source: www.t2dcoaching.com

Monday, July 25, 2016

MAIN DISH: CREAMY TUSCAN GARLIC CHICKEN (click here to print)

Creamy Tuscan Garlic Chicken


Prep time
Cook time
Total time
Creamy Tuscan Garlic Chicken has the most amazing creamy garlic sauce with spinach and sun dried tomatoes. This meal is a restaurant quality meal ready in 30 minutes!
Author:
Serves: 4-6
Ingredients
  • 1½ pounds boneless skinless chicken breasts, thinly sliced
  • 2 Tablespoons olive oil
  • 1 cup heavy cream
  • ½ cup chicken broth
  • 1 teaspoon garlic powder
  • 1 teaspoon italian seasoning
  • ½ cup parmesan cheese
  • 1 cup spinach, chopped
  • ½ cup sun dried tomatoes
Instructions
  1. In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
  2. Add the heavy cream, chicken broth, garlic powder, italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the spinach and sundried tomatoes and let it simmer until the spinach starts to wilt. Add the chicken back to the pan and serve over zoodles (zucchini pasta) 

  3. Note: for nutritional values go to
  4. https://www.caloriecount.com/cc/recipe_analysis.php
Source:therecipecritic.com

Sunday, July 24, 2016

MAIN DISH: JUST LIKE THE REAL THING LASAGNA (click here to print)

INGREDIENTS

For the “Noodles” 
2 Eggs
4 oz. Cream Cheese – Softened
¼ Cup Parmesan Cheese – Grated
1 ¼ Cup Mozzarella Cheese – Shredded (without cornstarch or potato flour)
1/4 tsp. Italian Seasoning
1/4 tsp. Garlic Powder
1/4 tsp. Onion Powder
For the Filling
1 lb. Ground Beef
1 ½ Cups  Marinara Sauce, Divided (sugar free)
¾ Cup Mozzarella Cheese – Shredded
6 Tbs. Whole Milk Ricotta Cheese
1 Tbs. Minced Onion
1 tsp. Dried Oregano
1 tsp. Garlic Powder
1 tsp. Dried Basil
1 tsp. Italian Seasoning

DIRECTIONS

For the “Noodles” This part will take the longest so feel free to make the “noodles” the night before and just leave them in the fridge until you are ready for them.Preheat oven to 375° Line a 9×13 baking dish with parchment paper
In a large mixing bowl, using a hand mixer, cream together cream cheese and eggs.
Next, add Parmesan cheese, Italian seasoning, garlic powder, and onion powder.  Mix until all ingredients are well combined.  Using a rubber spatula, fold in mozzarella cheese and mix until well incorporated.
With a rubber spatula, spread the mixture into the baking dish, forming a nice even layer.  Bake on the middle rack for 20-25 minutes.
When the “noodles” are done baking, cool in the fridge for about 20 minutes and then cut into thirds.  This makes three perfectly sized “noodle” layers for an 8.5 X 4.5 X 2.5 loaf pan.
For the FillingIn a large skillet, over medium-high heat, combine ground beef, minced onion, oregano, garlic powder, dried basil and a pinch of salt.  Cook until meat is browned.
Drain excess fat from pan and add ¾ Cup marinara sauce to meat.  Reduce heat to low and simmer for 10 minutes.
Pour ¼ cup marinara sauce into bottom of loaf pan.  Top with the first “noodle” layer
Layer a third of the ground beef mixture.  Top with ¼ cup mozzarella cheese and 3 Tbs. ricotta cheese, and cover with another “noodle” layer.  Repeat these steps.
Cover the top “noodle” layer with remaining ground beef, and mozzarella cheese.  Sprinkle Italian seasoning over top.  Bake for 20 minutes.
Prep Time – 30 Minutes
Cook Time – 40 MinutesMakes Servings: 4
Per Serving:
Calories – 486
Protein – 57 g
Carbs – 9.5 net g
Fat – 34 g

Source: www.peaceloveandlowcarb.com

BREAKFAST: PIZZA FRITTATA (click here to print)




Ingredients   serves 4                   




1 tbsp. extra-virgin olive oil 
1 onion diced  
  • 2 cloves garlic, minced
  • 2 c. baby spinach
  • kosher salt
  • 8 large eggs
  • 2 tsp. dried oregano
  • 2 tbsp. milk
  • Freshly ground black pepper
  • 1/2 c. shredded mozzarella
  • 1/4 c. sliced pepperoni

Directions

  1. Preheat oven to 425 degrees F. In a large oven-proof skillet over medium heat, heat oil. Add onions and garlic and cook until tender, 5 minutes, then add spinach. Cook until wilted, 2 to 3 minutes. Season with salt.
  2. In a large bowl, whisk together eggs, oregano, and milk and season with salt and pepper. Pour eggs over vegetables in skillet and cook until edges are cooked, 4 to 5 minutes.
  3. Top with cheese and pepperoni and transfer to the oven to bake until eggs are cooked through, 5 to 6 minutes more.

  1. for nutritional information click here
source: delish.com

Friday, July 22, 2016

DESSERTS: LOW CARB DONUTS (click here to print)

Low Carb Donuts:


Serves 1 donut
Keto Low Carb Donuts
 
Ingredients
  • 1/2 Cup Coconut Flour
  • 8 Tbsp Unsweet Coconut Flakes
  • 6 Large Eggs
  • 1/2 Cup Coconut Oil
  • 1/4 Cup Almond Milk
  • 1/4 Cup Erythritol
  • 1 Tbsp Vanilla Extract
  • 1/4 Tsp Stevia
  • 1/4 Tsp Baking Powder
  • 1/4 Tsp Salt
Instructions
  1. Preheat oven to 350
  2. Add all ingredients to a mixing bowl (make sure coconut oil is melted)
  3. Mix until completely blended
  4. Pour dough into mini bundt cake pan (or donut pan)
  5. Bake for 20 minutes (check with toothpick)
chocolate glaze

6 Tbsp Butter
1/4 Cup Almond Milk
3-4 Tbsp Cocoa Powder
1/8 Cup Erythritol (throw in a food processor to make powder)
1/4 Tsp Vanilla
6 Drops Liquid Stevia

for nutritional values, click here

Thursday, July 21, 2016

MAIN DISH: BACON WRAPPED SCALLOPS (click here to print)

Ingredients Related Tips

Spicy- Cilantro Mayonnaise:                                    
3/4 cup mayonnaise (Primal Kitchen)
1 1/2 tablespoons ground chili paste (sugar free)
1 medium lime, juiced
1 tablespoon finely chopped cilantro

Scallops:
1 1/2 pounds scallops, rinsed and dried
3/4 to 1 pound thin sliced bacon (not center cut), strips cut in half crosswise
sea salt & freshly ground black pepperlarge lettuce leaves, for serving
lettuce leaves, for serving

Directions


1. Prepare the spicy cilantro mayo: In a medium bowl, combine mayonnaise, hot chili paste, lime juice and cilantro; stir well. Cover and refrigerate until ready to serve.

2. Prepare the scallops: Preheat your oven broiler. Spray a rimmed baking sheet with nonstick spray. Wrap each scallop with a piece of bacon and secure with a wooden toothpick. Place the bacon-wrapped scallops onto the prepared baking sheet and season them with salt and pepper. Cook them under the broiler for about 15 to 20 minutes, or until the bacon is cooked through- turning once mid-way through.

3. To serve, line a large platter with lettuce leaves and place the bacon-wrapped scallops on top. Serve with a dish of the spicy mayonnaise for dip

For nutritional information click here

source:myfridgefood.com

MAIN DISH: BACON TACO SHELLS (click here to print)


10

1
Bacon Taco Shells307

1




21

Ingredients Related Tips

Bacon

Directions

I placed bacon strips on a paper towel, uncut because the bacon will shrink. You want to make sure that each slice slightly overlaps each other. That way when it cooks, they fuse together to make the shell. I microwaved my bacon for about 3 minutes. You may want to check on it each minute to make sure it is not cooking too fast or is not burning. Once out of the microwave, you fold it over and place something in the middle so it creates the inside of the shell.
(I just used a baking sheet on it's side between two books - just make sure to cover the books lol)

After a few minutes, the bacon shell has hardened and you can fill it with your favorite taco stuffing. I only made one to try it out and one was enough. If you love bacon you will love this. It is one of those things you just have to try at least once if you love bacon.
You can also "weave" the Bacon to make the shells - here's a quick video on how!

source: myfridgefood.com   makes 1 taco shell; 1 carb


VEGETABLE SIDE DISH: KALE AND BACON CASSEROLE (click here to print)

                                                                    KALE & BACON CASSEROLE
Ingredients
  • 4 slices raw bacon, chopped
  • 1 Tbsp butter
  • 2 cloves garlic, minced
  • ½ cup unsweetened almond milk
  • ¼ tsp ground nutmeg
  • 10 cups raw kale, chopped
  • 1 cup mascarpone cheese
  • ⅓ cup grated parmesan or romano cheese
  • salt and pepper to taste
  • ¼ cup walnuts, chopped
Instructions
  1. Cook the bacon in a large saute pan until golden but not quite crisp. Remove the bacon and set aside for the topping.
  2. Add the butter and garlic to the bacon grease in the pan and cook for about 1 minute or until the garlic is fragrant.
  3. Add the almond milk and nutmeg and stir well.
  4. Pile the kale into the pan, it's ok if it's heaped up, just let it cook, stirring occasionally for about 5 minutes or until completely wilted.
  5. Stir in the mascarpone and parmesan cheese until well blended.
  6. Season to taste with salt and pepper.
  7. Transfer to a greased casserole dish.
  8. Bake in a preheated 350 degree (F) oven for about 30 minutes.
  9. Remove from the oven and top with the bacon and walnuts. Put back in the oven and cook for an additional 10 minutes.
  10. Serve hot.
Notes   Approx nutrition info per ½ cup: 200 calories, 16g fat, 6g net carbs, 6g protein 10 servings

Source: www.ibreatheimhungry.com

Wednesday, July 20, 2016

MAIN DISH: BACON PARMESAN CRUSTED CHICKEN (click here to print)

                     

  • 1/2 tsp salt
  • 1-1 1/2 cups shredded cheese – for melting on top (I used Mozzarella)
  • 3-4 slices of bacon- cooked and crumbed (can leave slightly under-done, it will finish cooking under broiler)
  • 1 egg beaten
  • 1 tablespoon water
  • Oil for frying – about 1/2 – 3/4 cup depending on size of skillet
  • 4 boneless skinless chicken breasts – about 4-5 oz each
  • 1 cup grated Parmesan cheese 
  • 1/4 tsp garlic powder
  • 1/4 tsp pepper

Directions

  • Preheat oven to 350 degrees
  • Bowl 1- mix egg and water
  • Bowl 2 - Parmesan cheese, pepper, salt and garlic
  • Bowl 3 - Grated Cheese and Bacon Crumbles
  • Heat oil over high heat (Make SURE it's hot)
  • Dip Chicken in "Bowl 1" then "Bowl 2"
  • Fry in hot oil until golden brown
  • Prepare a baking pan by covering with foil and placing wire rack on top
  • Place chicken on rack and bake about 20 minutes or until juices run clear
  • Remove from oven top with "Bowl 3" and bake it til Cheese melts

  • ....Cooking Time: 30 Recipes Makes: 5 Calories: 4 Carbs: 0.9 Fat: 22.7 Protein: 48.7


Source: myfridgefood.com

BREADS: HOT DOG BUNS (click here to print)

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 9 by 13 loaf pan.
  6. Cut the cardboard into 10 pieces about 3 inches in length for the center slits to resemble a slice in a hot dog roll.
  7. Place Just halfway into batter not all the way to bottom. 5 on one side of the dish and 5 on the other half of the dish and divide batter in half using two baking cardboard liners.
  8. Bake 30 minutes or until a toothpick or skewer stick in the center comes out clean.
  9. Allow to cool completely before removing cardboard sections. Use a sharp knife and work around cardboard to loosed and lift them out.
  10. Slice into 10 hot dog rolls about an inch on either side of the center slice you made with the cardboard.
  11. Place them on a baking sheet and heat a skillet with butter or cooking spray to brown each side of hot dog roll.
  12. If not eating right away, place in an air tight container, use parchment to layer rolls on top of one another, keep refrigerated. When ready to serve from the refrigerator simply reheat in a toaster oven for just a minute to warm or in a dry hot skillet.
  13. serves 10; 1 g. carb
Source:www.sugarfreemom.com

Monday, July 18, 2016

BROWNIES: CHOCOLATE ZUCCHINI BROWNIES (click here to print)

Ingredients (8 x 8 pan)
  • 1/2 cup dark chocolate chips (preferably >70% cacao and unsweetened)
  • 2 tbsp cocoa powder
  • 1/4 cup coconut flour
  • 1/2 tsp fine sea salt
  • 1/2 tsp baking soda
  • 1 cup finely shredded zucchini, packed (about 1 1/2 small zucchini with skins)
  • 1 egg (free run)
  • 1 tsp vanilla
  • 1/4 cup nut butter - I used sunflower
  • 2 tbsp melted coconut oil
  • 1/4 cup plus 1 tbsp artifical honey found at Walmart (Honey Tree)
  • 1/4 cup chopped walnuts
Instructions
Preheat oven to 350 degrees.
Put the 1/2 cup choc chips in the food processor and pulse until they are the consistency of sand (course). Then add remaining ingredients, except walnuts, and pulse until fully blended.
Put into a 8 x 8 baking pan greased with butter.
Top with chopped walnuts. Bake for 35 minutes.

Serve and enjoy!   6 g. carbs..serves 12

source:mamaeatsclean.com

Friday, July 15, 2016

BREADS: ZUCCHINI WALNUT BREAD (click here to print)

Zucchini Walnut Bread 

Ingredients:

2 cups almond flour
1/2 cup ground golden flax seeds
1/4 cup coconut flour, sifted
1-1/2 cups Swerve granular sweetener (or preferred granular sweetener)
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
3 teaspoons cinnamon
3 large eggs
2 teaspoons vanilla extract
3/4 cup buttermilk (or sour cream)
1/4 cup oil (extra light olive oil or coconut oil)
3 cups grated zucchini
1-1/2 cups chopped walnuts, divided

Directions:

Preheat oven to 350 degrees F. Lightly grease a 9" x 13" baking pan.

Whisk almond flour, ground flax, coconut flour, sweetener, salt, baking powder, baking soda and cinnamon together in a bowl to break up any lumps.

In a separate bowl, beat eggs, vanilla, buttermilk and oil together. Add wet ingredients to dry ingredients and beat well. Stir in zucchini and 1 cup chopped walnuts. Pour batter into prepared pan and spread evenly with a spatula. Top with reserved 1/2 cup chopped walnuts.

Bake for 40 to 45 minutes, or until toothpick inserted in center comes out clean. Cool in pan. Serve topped with a dollop of whipped cream lightly dusted with cinnamon, if desired.

For nutritional values, click here

source:gourmetgirlcooks.com

MAIN DISH: ZUCCHINI PIZZA CASSEROLE (click here to print)


Zucchini Pizza Casserole

2 medium zucchini, shredded
2 egg whites
1/2 cup grated Parmesan cheese
1-1/2 cups shredded part-skim mozzarella cheese, divided (shred your own from block)
1.25  pounds extra lean ground turkey
1 cup marinara sauce (sugar free)
1 tbsp dried minced onion
1/2 tsp dried italian seasoning
1/2 tsp garlic powder
1/4 tsp salt
20 slices pepperoni
1. Place zucchini in strainer; sprinkle with salt. Let stand for 10 minutes. Squeeze out moisture.
2. Combine zucchini with the egg whites, parmesan, garlic powder, italian seasoning, and half of the mozzarella. Press into a greased 13×9-in baking dish.
3. Bake, uncovered, at 400° for 20 minutes. Meanwhile, cook turkey and dried minced onion over medium heat until meat is no longer pink; drain. Add marinara; spoon over zucchini mixture.
4. Sprinkle with remaining cheese; top with pepperoni. Bake 15- 20 minutes longer.

Nutritional Info (per 1/8th): 211 calories; 9,1 g fat; 6.4 g carbohydrates; 26.4 g protein.

source:kendrastreats.com

Wednesday, July 13, 2016

SANDWICHES: LOW CARB CORN DOGS (click here to print)

20120727-121056.jpg

LOW CARB CORN DOGS

2 hot dogs
2 disposable chopstick or skewers
1/2 cup almond flour
1/4 tsp baking powder
1 egg
1-3 tbs half and half or cream
1 tsp coconut flour
Stick the hot dogs on the skewers. Sprinkle with coconut flour and turn to cover evenly.
Make batter by combining almond flour and baking powder with egg and cream. Add cream until you have a nice thick batter (but still pourable). Add batter to a thin tall glass (help in coating). If you let this batter sit it will thicken further. Just add more cream to thin it out.
Preheat a deep fryer to 370F. Coat the floured dogs with the batter. This can be a little tricky to get it covered completely but stick with it. Add battered dog to fryer and cook until golden brown. Turning frequently. ~5 mins     For nutritional values, click here

source: lowcarbboy.com

THE BENEFITS OF COCONUT OIL (click here to print)


Millions of people across America (not to mention worldwide) struggle with stubborn abdominal fat, which can be difficult to shed even when a healthy lifestyle is adopted. Not only is abdominal fat, also called visceral fat or ‘belly fat,’ unsightly, it can lead to an increased risk of a number of health conditions.
Some of the risks associated with carrying excess fat around your middle are a greater susceptibility to type 2 diabetes and heart disease. Additionally, as this fat tends to coat vital organs, it can cause system-wide inflammation that can trigger an array of other chronic illnesses.
But according to the ground-breaking studies below, the effects of coconut oil on abdominal fat will surprise you! Read on...
cholesterol
A 2009 study published in the Journal of Lipids consisted of testing the effects of either 2 tablespoons of coconut oil or 2 tablespoons of soybean on a group of 40 women over the span of 28 days.
Results showed that the group that ate the coconut oil had a decrease in abdominal fat, while the soybean oil group actually showed a slight increase in belly fat.
Additionally, the group that ate the coconut oil showed increased HDL ‘good’ cholesterol levels, while the soybean oil group had decreased HDL cholesterol and increased LDL ‘ bad’ cholesterol.
coconut
The Journal of Nutrition published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs) that are abundant in coconut fat and weight management.
The studies showed that diets rich in fats such as those found in coconut oil prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass.
The study authors highly recommend using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.
Yet another study that assessed body belly fatweight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs) and a high fat diet with MCFAs. In order to bring about weight gain, caloric intakes were adjusted for the diets.
At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories).
Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.
Additional benefits...
Another added bonus of consuming organic coconut oil (and coconut cream or milk) is that it tends to make us feel fuller for longer. Studies indicate that MCFAs help increase feelings of fullness and lead to a reduction in calorie intake when compared to the same amount of calories from other fats. When MCFAs are metabolized, ketone bodies are created in the liver – these have been shown to have a strong appetite reducing effect helping you to lose fat faster.
If you thought from reading about how using coconut oil daily for helping to reduce abdominal fat is pretty incredible, you're going to be blown away by the powerful health benefits of coconut oil. Here's why...
The REAL Truth About Coconut Oil
Plus, Four “Common Yet Dangerous” Oils You Should Never
Eat... If You Want to Heal, Beautify and Restore Your Body!
Here's a newsflash I'm sure won't surprise you... nothing concocted in a laboratory can ever replace the value of what is found in nature!
Mother Nature is incredibly generous in the way she provides - offering a bounty of fruits and vegetables rich in vitamins, minerals and nutrients to nourish your body so you can enjoy a long healthy life.
One fruit in particular - the coconut - is so abundant in its healing properties it's referred to as "the tree of life." And before World War II, people living in island countries, like the Philippines, consumed a diet that consisted mainly of rice, root crops, vegetables and an abundance of the ultra-healing superfood, the coconut.
The coconut is a "functional food" rich in vitamins, minerals and fiber - the essential nutritional building blocks for perfect health.
For generations, island people considered it "The Cure for All Illness" and consumed the meat, milk and coconut oil daily. Although this diet was high in saturated fat, Western conditions like diabetes, cancer and heart disease were virtually unheard of.
Filipinos and islanders were instead rewarded with a lovely youthful complexion, soft wrinkle-free skin, almost no skin cancer - even with excessive exposure to year round sun - and abundant good health.
Coconut oil in particular has been shown to protect you from viruses, bacteria, infection, cancer, thyroid, brain and heart problems... plus beautifies your skin - and even burns fat!
Coconut oil - a saturated fat - is chock-full of health-promoting properties - and is in no way responsible for high cholesterol, obesity, heart disease and the bad effects you've been led to believe.
Finally, modern medicine and science are starting to realize this fundamental truth... and it's been a long time coming. But sadly not before heart disease, cancer, diabetes, obesity and a whole host of other catastrophic diseases have reached epidemic proportions!
The Saturated-Fat Myth That Robbed
You of Your Good Health!
Before World War II, the miracle-healing coconut had been used to help alleviate:
Coughs
Constipation
Malnutrition
Skin infections
Toothaches
Earaches
Flus
And more!
But that all changed when the war ended and the United States proclaimed hydrogenated oils to be the "healthier oils." By the 1960s, a weak scientific theory claimed that saturated fats-like those found in butter, eggs, milk, red meat and coconuts - increased "bad" LDL cholesterol and were dangerous to consume.
Nothing was further from the truth! But this “health scare” was enough to push the public away from saturated fats and instead to refined vegetable oils. This was perfect for food manufacturers because they were far cheaper to produce.
It wasn’t long before Western-style diets made their way to the islands and the old ways were forgotten.
Cheaper, mass-produced hydrogenated foods replaced traditional foods, like the versatile and all-healing coconut oil that had kept the islanders healthy for generations.
And for the first time ever, diseases that had become prevalent among Americans… heart disease, diabetes, cancer and obesity started to plague the island nations.
The Four Unhealthy
"Healthy Oils" You Should Never Consume!
Decades ago when food processing first began, it became regular practice to alter that which nature provided. Thus began the era of "frankenfoods."
Whole, nutritious natural foods that mostly came straight from the farm to the table were replaced by over-processed, refined and chemical laden, mass-produced convenience foods.
And fats were no different. Over four decades healthy sources of fats were replaced with vegetable oils that were thought to be "better-for-you." We now know they've done more harm than good.
The following four are the worst offenders you should avoid at all costs:
Canola - Animals and insects avoid it in nature, here's why you should too...
There is no such thing as a canola in nature. Canola oil is actually a modified version of rapeseed oil. Asian and Indian cultures used rapeseed oil for centuries, but it was never consumed in the large quantities that Americans do.
The rape plant (in the mustard family) contains cyanide-containing compounds and wild animals and even insects avoid it in nature.
The refining process of deodorizing and bleaching to become canola oil involves exposing rapeseed oil to high heat, which greatly reduces the omega 3 content (perhaps it's only original redeeming factor).
Consumption of this "GMO Oil" has been linked to muscular disorders and fatty degeneration of the heart, kidneys, adrenals and thyroid gland. To avoid it, check labels closely - even in so-called healthy products - because it's practically everywhere.
Cottonseed Oil - An industrial plant saturated with pesticides...
Thousands of commercially produced foods contain cottonseed oil; everything from canned foods to chips and other packaged items. It is even in beverages such as Gatorade. However, cotton is not a food crop, and is therefore not treated like an edible crop but an industrial one.
Virtually anything can be sprayed on cotton plants to ward off insects and induce growth. Dangerous poisons such as trifluralin, cyanide, dicofol, propargite and naled are used on cotton crops. These work their way deep into the plants, literally transforming them into toxic organisms.
While it may be ok for making pants and shirts, cottonseed oil is truly not safe to consume. The majority of cotton plants are genetically modified - altered at the molecular level. Even though we are not eating the cotton plant directly, the extracted oil contains the same properties as the plant.
Besides a high amount of omega-6 fatty acids, cottonseed oil has a similar protein structure to peanuts, so people who are allergic to peanuts may have a serious allergic reaction to this oil, as well. However, the FDA does not require an allergy label on the oil - even though peanut oils can be fatal.
Safflower - Studies show an increase of Omega-6 also increases the rate of death by heart disease, reason enough to avoid this oil...
If you still believe that saturated fat and cholesterol are a direct cause of heart disease then safflower oil probably seems like a healthy swap.
Previous studies had found that by substituting animal fats with vegetable oils such as safflower, cholesterol levels would indeed drop.
However, what the earlier studies failed to evaluate was the high ratio of omega-6 to omega-3 fats in these oils and that the amount of omega-6 fatty acids in the American diet was growing astronomically.
Researchers now have evidence that it may not be cholesterol that kills, but omega-6's. When a group of individuals replaced animal fats with omega-6-rich safflower oil, their cholesterol levels decreased, however, the rates of death from cardiovascular disease and coronary artery disease increased significantly as compared to those consuming the animal fats.
These results prompted researchers to re-evaluate their theories on saturated fat, cholesterol and heart disease and point the finger at the formerly dubbed "heart-healthy" omega-6 fatty acid.
Soybean - The GMO, hormone disrupting nightmare "health" food they keep telling you is safe...
Oh, the ever-questionable soybean. While marketers will have you believe that soy is beneficial because our healthy Asian counterparts consume it regularly, this is arguably one of the biggest nutritional myths out there. Asians enjoy soy in its fermented state and in considerably smaller quantities than we do.
Ninety-three percent of American soy is GMO and most of the soy we consume is in its unfermented state. This highly processed soy has been linked to numerous conditions including thyroid damage and hormone disruption thanks to its large quantities of estrogen-like compounds called phytoestrogens. As for soybean oil, up to 80 percent of the oil we consume today is soybean oil.
It's highly processed and heavily hydrogenated and found in a vast majority of products on supermarket shelves. And don't think choosing organic soy makes you any safer... as some so-called "organic" soy farms have been found to be fraudulent... passing off the GMO-product for the real thing. It's best to avoid soybean oil completely.
We can almost guarantee you have one of these oils or foods containing these oils sitting in your pantry right now. Maybe you even used one of these oils when you cooked your dinner last night. And today you're coming to the sad realization that YOU'VE BEEN LIED TO BY THE FOOD MANUFACTURING INDUSTRY.
Actual healthy foods have been vilified-and your "so-called" healthy food choices have been manipulated by manufacturers getting richer by the day. All while your diet has grown more and more nutritionally-void every day!

Source: Lockerdome.com



Do NOT FEED THE DUCKS


MAIN DISH: CHEESY CHILI SPAGHETTI SQUASH CASSEROLE (click here to print)

Cheesy Chili Spaghetti Squash Casserole – Low Carb and Gluten Free


A low carb and gluten free casserole recipe loaded with chili and cheese on a spaghetti squash base. Easy to make and family friendly!
Serves: 8 servings
Ingredients
For the chili:
  • 1 lb lean ground beef (or turkey)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 Tbsp chopped chipotles in adobe(optional)
  • ½ tsp garlic powder
  • 1 tsp dried oregano
  • ½ cup prepared salsa
  • salt and pepper to taste
For the casserole
  • 4 cups cooked spaghetti squash
  • 2 tbsp butter, melted
  • ¾ cup sour cream
  • 1¾ cup kraft shredded mexican cheese (shred your own)
  • chopped cilantro (optional)
  • sour cream, salsa, avocado to serve (optional)
Instructions
For the chili:
  1. In a medium saucepan brown the ground meat seasoned with salt and pepper. Pour off any extra fat and discard. Add the rest of the chili ingredients and simmer for about 10 minutes.
For the casserole:
  1. In a medium bowl combine the cooked spaghetti squash and melted butter, tossing to coat. Season generously with salt and pepper to taste.
  2. Spread the squash out in a 12 - 14 inch casserole dish. Sprinkle with ¾ cup of shredded cheese. Spread the sour cream over the cheese layer. Spoon on the chili and spread it out, leaving a 1 inch border of spaghetti squash around the edge. Top with the remaining 1 cup of shredded cheese. Bake in a 350 degree oven for 30 minutes or until heated through. Sprinkle with cilantro and serve with sour cream, salsa, and guacamole or avocado slices as desired.
Notes
Approximate nutrition info per serving: 284 calories, 20g fat, 6g net carbs, 23g protein
Nutrition Information
Serving size: Approximately 1 1/2 cups
Source: www.IbreathImhungry.com

MAIN DISH: CHEESY CHILI SPAGHETTI SQUASH CASSEROLE (click here to print)

Cheesy Chili Spaghetti Squash Casserole – Low Carb and Gluten Free


A low carb and gluten free casserole recipe loaded with chili and cheese on a spaghetti squash base. Easy to make and family friendly!
Serves: 8 servings
Ingredients
For the chili:
  • 1 lb lean ground beef (or turkey)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 Tbsp chopped chipotles in adobe(optional)
  • ½ tsp garlic powder
  • 1 tsp dried oregano
  • ½ cup prepared salsa
  • salt and pepper to taste
For the casserole
  • 4 cups cooked spaghetti squash
  • 2 tbsp butter, melted
  • ¾ cup sour cream
  • 1¾ cup kraft shredded mexican cheese
  • chopped cilantro (optional)
  • sour cream, salsa, avocado to serve (optional)
Instructions
For the chili:
  1. In a medium saucepan brown the ground meat seasoned with salt and pepper. Pour off any extra fat and discard. Add the rest of the chili ingredients and simmer for about 10 minutes.
For the casserole:
  1. In a medium bowl combine the cooked spaghetti squash and melted butter, tossing to coat. Season generously with salt and pepper to taste.
  2. Spread the squash out in a 12 - 14 inch casserole dish. Sprinkle with ¾ cup of shredded cheese. Spread the sour cream over the cheese layer. Spoon on the chili and spread it out, leaving a 1 inch border of spaghetti squash around the edge. Top with the remaining 1 cup of shredded cheese. Bake in a 350 degree oven for 30 minutes or until heated through. Sprinkle with cilantro and serve with sour cream, salsa, and guacamole or avocado slices as desired.
Notes
Approximate nutrition info per serving: 284 calories, 20g fat, 6g net carbs, 23g protein
Nutrition Information
Serving size: Approximately 1 1/2 cups
Source: www.IbreathImhungry.com

Friday, July 8, 2016

ZOODLES (ZUCCHINI NOODLES)

Lemon Garlic Chicken Zoodles (paleo and gluten-free)
Zoodles Cacio e Pepe (vegetarian, primal, and gluten-free) 
Zoodles Aglio Olio e Peperoncino (vegetarian, paleo, and gluten-free) 
Zoodles alla Norma (vegetarian, paleo, and gluten-free) 
Creamy Avocado-Spinach Pesto Zoodles (vegan, paleo, and gluten-free)
Easy Zoodle Bake (vegetarian, primal & gluten-free)
Garlic Butter Zoodles with Herbs (vegetarian, primal, and gluten-free)
Creamy Avocado Pesto Zoodles (vegan, paleo, and gluten-free) 
Thai Pork and Zoodle Salad (paleo & gluten-free)
Easy Pad Thai Zoodles (vegetarian, paleo, and gluten-free)
Zoodles with Crispy Pancetta, Pecorino and Basil (vegetarian, primal, and gluten-free)
Zucchini Spaghetti (Zoodles) with Marinara Sauce (vegan, paleo, and gluten-free)

source:theironyou.com

Wednesday, July 6, 2016

SLOW COOKER: MEXICAN BREAKFAST CASSEROLE (click here to print)


     Nutrition Information
    Serves: 10
    Serving size: 1...
    Calories: 320
    Fat: 24.1g
    Saturated fat: 10.8g
    Carbohydrates: 5.2g
    Sugar: 1.6g
    Sodium: 749mg
    Fiber: .8g
    Protein: 17.9g
    Cholesterol: 231mg
    Prep time: 15 mins
    Cook time: 5 hours
    Total time: 5 hours 15 mins

    Ingredients
    12 ounces Pork Sausage Roll
    1/2 teaspoon garlic powder
    1/2 teaspoon coriander
    1 teaspoon cumin
    1 teaspoon chili powder
    1/4 teaspoon salt
    1/4 teaspoon pepper
    1 cup salsa
    10 eggs
    1 cup heavy whipping cream
    1 cup Pepper Jack cheese or cheese of choice
    Optional toppings: sour cream. avocado, salsa, cilantro
    Instructions
    In a large skillet over medium heat, cook the pork sausage until no longer pink.
    Add seasonings and salsa. Set aside to cool slightly.
    In a another bowl whisk the eggs and milk.
    Add the pork to the eggs, then add the cheese and stir to combine.
    Grease the bottom of the crock pot and pour in mixture.
    Cover and cook on high 2 1/2 hours or low 5 hours.
    Enjoy with optional toppings.

    Source: sugarfreemom.com

Friday, July 1, 2016

SALADS: CAULIFLOWER TABBOULEH SALAD (click here to print)

Cauliflower Tabbouleh Salad Recipe

Total Time: 35 minutes
Serves: 6 servings

Ingredients:

  • 1 large head cauliflower
  • 1/2 cup lemon juice
  • 3/4 cup extra virgin olive oil
  • 1 bunch parsley, washed and chopped (leaves only)
  • 1 bunch green onions, chopped (green only)
  • 2 cups chopped Roma tomatoes
  • 1 teaspoon salt
  • 1 teaspoon pepper

Directions:

  1. Chop cauliflower then add to a food processor and pulse until rice-like consistency.
  2. In a large bowl, combine the cauliflower and the lemon juice and stir well.
  3. Add the olive oil and the parsley, green onions, tomatoes, salt and pepper.
  4. Stir well.
  5. Taste and add more salt and pepper if needed.
  6. Cover and refrigerate for at least 4 hours, stirring once each hour.   For nutritional values, click here
Source: draxe.com