Low carb meals

With so many low carb diets going around these days it is sometimes a little challenging to know which low carb foods are good for you. Now even though each of these low carb diets advocate certain foods being used in their low carb recipes, you may feel that you aren’t getting the full range of health benefits from these.

Therefore while you are on one of these diets, you should decide early on if you can stand to eat these foods your whole life and if they are, in fact, good for you as all of the low carb diets state that meats, poultry, fish and eggs are good for you the amounts of these and the types should be regulated by finding out if these specific low carb foods are good.

Low Carb Diet Challenges

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Low Carb Diet Table of Contents

• Low Carb Diet Challenges
• Simple vs. Complex Carbohydrates for Weight Loss
• Superfoods For Your Low Carb Diet
• Can a Low Carb Diet Help You Lose Weight Quickly (and Healthily)?
• A Sample Day Of Low Carb Eating
• Simple low carb recipes

You will sometimes find other products that will give the same nutritional value as the normal food type. For instance, on low carb diets, it is considered good to eat various cheeses like Cheddar cheese, goat cheese, cream cheese, Gouda, Swiss, Mozzarella, Roquefort and other Blue cheeses.

Besides, there is a low carb product that allows you to have a baked cheese snack that has no added preservatives or flavorings. You can use these cheese snacks as soup toppings, salad dressings, and many interesting snacks.

For the Mexican food lover, low carb foods can be utilized as well. For instance, there are tortillas that are known to give a great taste; in fact, you might swear that they are the regular tortillas that are served at Mexican restaurants. Luckily for your weight, these tortillas are low carb foods. As you see, low carb foods don’t mean boring food; it just means low carb.

Now imagine that you are having a party or you are going to a party and you need to have some delicious party food to serve. What can you give that everyone will eat but won’t tip your weight into the outer limits? You could try serving cheese straws for snacks at the party, but not your usual cheese straws. These cheese straws are low carb foods that have only 4 grams of carbs to them, but they taste great and are low in sodium content.

You are probably thinking that even though these low carb foods seem to be great for your low carb diet that you will have little to no way of finding them. The solution to this problem is straightforward – the internet can show you places that sell lots of low carb foods that are also easy on your pockets. Why wait any longer check out what low carb foods catch your eyes and your taste buds.

A lot of people feel guilty when they are overweight. They think it’s a lack of discipline and willpower that caused them to gain weight. They can also get self-esteem problems if they feel they’re not attractive anymore, or that they look bad, no matter what they do.

There is something to be said about self-discipline and willpower. However, there are other factors, as well.

The most damaging one, in my opinion, is the portrayal of underfed women as the epitome of beauty. In reality, these models go through unhealthy food regimes that affect their metabolism. If you ever see one of these models up close, you’ll notice that she’s wearing tons of makeup. That’s because malnutrition shows a lot on the skin.

In any case, if you want to lose weight healthily, I recommend following a low carb diet. Low carb diets are healthier than just starving yourself for the sake of thinness. Of course, it’s much better if a health specialist is consulted before undertaking a low carb diet.

Low carb diets are split into two different kinds, depending on how fast you want results, how much sacrifice you’re willing to make, and your health conditions.

There are low carb diets that aim to reduce only simple carbohydrates. Examples of foods that contain simple carbs are sugar, cakes, pastries, and candies. These make you gain weight because their simpler composition makes them go through the metabolism process of the liver much faster. Carbs contain energy, and because they are metabolized more quickly, the energy that is not used right away is stored as fat. Since we seldom reach the high levels of physical activity that would need all that energy liberated so fast by simple carbs, the organism stores it as fat for future use.

Then, there are low carb diets that aim to reduce both simple and complex carbohydrates. Complex carbohydrates are included in sweet foods that don’t contain sugar, like fruits and dairy products. These carbs have much more complex molecular chains that take longer to break down by the liver, thus releasing the energy included in them at a much lower rate. Since a sedentary life requires energy at a slower pace than an active life, this rate of energy release is more appropriate to it. This type of low carb diet is more extreme, and it can’t be held for long.

Finally, no low carb diet should eliminate carbs altogether, as they are the primary source of energy that we have.

Simple vs. Complex Carbohydrates for Weight Loss

When doing a vegan diet to lose weight, you will want to estimate the carbohydrates you eat. Carbohydrates will be an indispensable part of your diet, but the type of carbs you eat will be a decisive factor in how your body loses weight. There are two types of carbs: simple carbohydrates and complex carbohydrates. Read on to learn about the differences between the two and how each can affect your weight loss plan.

What is the difference?

Carbohydrates are a nutrient and can be found in many types of foods. Carbs are made up of sugar, fiber, and starch. A simple carbohydrate is sugar. It is composed of only one or two molecules. It is a carb that has been refined by stripping away additional molecules of fiber and starch. Your body digests simple carbs quickly, and your blood sugar increases.

A complex carbohydrate is a long string of molecules. It is made up of sugar, fiber, and starch. Your body takes longer to digest complex carbs.

Which should I eat?

While some diets emphasize a reduction of carbohydrates, carbohydrates are an essential nutrient and should make up a large part of your diet. The key to weight loss and healthy nutrition is to eat complex carbs and avoid simple carbs.

Simple carbs are usually not found in nature, except for small amounts in dairy. Most simple carbs are added to foods and contain no nutritional value. Try to avoid foods like soda, juice, and packaged snack foods like cookies. These carbs may give you a short spike in energy, but it is short-lived, and you will be hungry again quickly. All have added simple carbs and will not contribute to your weight loss plan.

You should focus on eating complex carbohydrates, especially in a plant-based diet. Since your body takes longer to digest complex carbohydrates, you feel full longer and are less likely to eat as much. On a vegan diet, you may not be getting as much protein, which keeps you full so that complex carbohydrates can fill this gap. These foods also encourage healthy digestion and bowel movements.

Foods with Complex Carbs

Many foods are great sources of complex carbohydrates, and all are allowed on a vegan diet. You want to look for foods that are high in starch and fiber, particularly fiber.

Foods that are high in fiber include beans, avocados, brussels sprouts, broccoli, quinoa, brown rice, and whole-wheat bread. If you focus your diet on grains, fruits, vegetables, and beans, you should be getting a good amount of complex carbohydrates. These foods will help you lose and maintain your weight, all while adhering to a vegan diet.

Superfoods For Your Low Carb Diet

Eating a low-carb diet can seem very tedious at specific points. You may find yourself getting into a rut and eating the same old thing day after day or week after week. When you start to notice that you are planning the same meal over and over, you may wonder how to change it up and still keep superfoods as a vital part of your plan. Here are some foods you may not be using, or using often, that can help you boost your low-carb diet.

Pumpkin

Pumpkin, canned or fresh, is an ideal superfood for your low-carb diet. It can be used at breakfast as a two-ingredient pancake with eggs. It can also be used as a mix in with applesauce for a fruit puree option or topping for other foods. You can use it roasted as a side dish at lunch or dinner, and you can add it in steamed chunks or puree in different foods as well. It can be used at any meal or snack. You can even use the seeds as a superfood option as well. Pumpkin can help with vision issues, sleep problems, and offer you fiber into your diet that you may be missing.

Leafy Greens

Leafy greens are something you may think of when you think of salad. If you are on a low-carb diet, you may be interested in finding out the different ways you can use leafy greens in other meals. Spinach, for example, which provides a large amount of iron, can be used in low-carb egg-based breakfast dishes. You can use kale in many forms, including chips that you can easily make in the oven with a little salt. You can add other leafy greens to your meat-based dinner meals as part of the vegetable sauté. Most of these greens are superfoods that pack a punch with iron and, in some cases, fiber and various folic acid benefits.

Garlic

Garlic is something that you may know has some benefits, but you may not think of it as a superfood that can benefit your low carb diet. The aspect to remember is that some foods on low-carb have little to no flavor. The items we usually add to help with the flavor profiles may be either fattening or not low-carb friendly. Garlic can help with that. You can add it as a minced option, whole, or another form. Garlic is ideal for helping boost your immune system, metabolism, and to help your body adjust if you are doing a complete lifestyle change, including exercise.

These foods are relatively easy to find, but the reason they cut through low-carb diets is that they can be used in almost any meal and in several ways. Most of the superfoods can only be used a few ways, making them easy to mix into your diet but not as versatile as these options.

Can a Low Carb Diet Help You Lose Weight Quickly (and Healthily)?

First, let’s differentiate between weight loss and fat loss because they are very different, even though both are a loss. When first starting a low carb diet, your initial loss of weight will be mostly water and not weight lost from fat. And, it is essential to recognize this loss as primarily temporary. Once you go off of your low carb diet, you’ll gain up to 60% of this weight back. It’s natural for the body to have glucose stores that it can go to in case of lean times when food may not be available. That is an evolutionary hold-over from the cave man-days.

Water Weight Loss

Why do you lose so much water weight during the first week of a low carb diet? Because now that you are consuming fewer carbs, your body has to resort to burning up glucose that is bound with water and stored in the liver as glycogen. Once glucose is burned as energy, the water left over is excreted out of your body and hence the rapid loss of weight during the first week of your low carb diet. Recognize it for what it is, and don’t get discouraged when you don’t lose that same amount of weight each successive week.

After being on the low carb diet for a couple of weeks, your body should settle into a routine and lose around 1 ½ to 2 pounds of fat per week. That is considered a safe weight loss by most health care professionals.

Know Your Numbers

However, weight loss on the scale shouldn’t be the only metric you are tracking. You should also monitor your waist-to-hip ratio. To calculate your ratio, divide your waist circumference in inches by your hip circumference. The ideal ratio for a woman is .7 or less; .9 or less for a man.

If you are a diabetic, or even pre-diabetic, or are on blood pressure medication, discuss your low carb diet plan with your doctor before starting. S/he will most likely want to know your blood pressure, glucose, and lipids and cholesterol readings before you start your diet. Many times, medications for these conditions will require a change when going on a low carb diet.

Acquiring these same readings again after your low carb diet will give you an idea of how your health changed while you were consuming fewer carbs. You can expect your HDL (the good cholesterol) to rise and your triglycerides to drop. With one up and another one down, your risk for heart disease and stroke will have decreased.

A low carb diet is not something you’ll want to stay on forever, but it can be an excellent way to drop some weight and improve your health at the same time.

A Sample Day Of Low Carb Eating

While there is an endless supply of different variations to a low carb diet plan one can find and learn about online, it is imperative to at least start off knowing a few basic meal plan ideas to kick start your low carb dieting efforts.

So while the following meal plan ideas are enough to start off with, it is important to note that as with anything “variety is the spice of life” So make sure to learn about and expand your low carb dieting meal variations.

Breakfast
Option 1:
7 Egg White Omelet – allow 2 yolks only
1 cup veges eg. Mushrooms/capsicums
2 Plain Corn Thins (as alternative to bread)

Option 2:
1 cup Oats (cooked 2 cups) – (place ½ cup water in oats then cook in microwave or eat cold
(alternative is special K flakes or plain muesli with no dried fruit)
1 heaped tablespoon Natural Pineapple or 2 Kiwi fruit or ½ cup frozen berries

Lunch
Option 1:
3 hard-boiled eggs
A large green leaf salad of your choice
2 Tablespoons of low carb commercial or homemade dressing
Optional: Sprinkle with Spicy Sweet Pecans

Option 2:
200g Cooked Lean Meat: chicken breast, Fish of any kind, Rump Steak, Eggs (10 egg white) (230g raw)
1 full cup greens (coleslaw, herbslaw packs at supermarkets, frozen vege is fine)
Tablespoon of lite oil dressing (Italian, french or olive oil)
1 full cup Basmati Rice (1 cup raw = 1.5 cup cooked). Or medium sweet potato (fist size)
Option 3:
Spinach/romaine salad with lean protein (tuna, salmon, chicken, etc.), oil and vinegar, and lots of veggies

Afternoon Snack
Option 1:
1 oz string cheese

Option 2:
20 Plain Nuts = cashews/almonds or walnuts (inside palm size)

Dinner
Option 1:
6 Egg Omlette with 6 slices smoked salmon with salad on side

Option 2:
200g Grilled Chicken
2 full cup greens (coleslaw packs as mentioned)
2 Tablespoon Lite Cottage Cheese – OPTIONAL
Option 3:
Grilled 200g Hamburger patty,
2 cups steamed broccoli & cauliflower or artichoke

Dessert
Option 1:
8-10 strawberries, dipped in
¼ cup sugar-free chocolate sauce (ganache)

Option 2:
½ cup of low sugar jell-o

Simple low carb recipes

Mushroom “Risotto”

1/2 head cauliflower
3 tablespoons (42 g) butter
1 cup (70 g) sliced mushrooms
1/2 medium onion, diced
1 teaspoon minced garlic or 2 cloves garlic
2 tablespoons (28 ml) dry vermouth
1 tablespoon (6 g) chicken bouillon concentrate
3/4 cup (75 g) grated Parmesan cheese
Guar or xanthan
2 tablespoons (8 g) chopped fresh parsley

Run the cauliflower through the food processor using the shredding blade. Put the cauliflower in a microwaveable casserole, add a couple of tablespoons (28 ml) of water, cover, and microwave on High for 7 minutes.

While the cauliflower is nuking, melt the butter over medium-high heat and add the mushrooms, onion, and garlic and sauté them all together. When the cauliflower is done, pull it out of the microwave and drain it. When the mushrooms have changed color and are looking done, add the cauliflower and stir everything together. Stir in the vermouth, bouillon, and cheese and let the whole thing cook for another 2 to 3 minutes.

Sprinkle just a little guar or xanthan over the “risotto,” stirring all the while, to give it a creamy texture. Stir in the parsley and serve.

Yield: 5 servings, each with 4 grams of carbohydrates and 1 gram of fiber, for a total
of 3 grams of usable carbs and 6 grams of protein.

Crispy Skillet BBQ Chicken

1 1/2 pounds (680 g) boneless, skinless chicken breast
Sprinkle-on barbecue dry rub or “soul” seasoning
1/2 cup (120 g) crushed barbecue-flavor pork rinds
2 tablespoons (28 ml) oil

One at a time, pound the chicken breasts until they’re about 1/2 inch (1.3 cm) thick all over. If necessary, cut the breasts into 4 servings. Sprinkle both sides of each piece liberally with the seasoning. Then sprinkle each side of each serving with 1 tablespoon (15 g) of the pork rind crumbs and press them onto the surface with a clean palm.

Heat the oil in a large, heavy-bottomed skillet over medium-high heat. Add the chicken breasts and sauté for 5 to 6 minutes per side or until crispy and cooked through. Serve. This is great with any sort of salad or coleslaw as a side.

Yield: 4 servings. This has no carbs to speak of (maybe a tiny trace from the seasoning), no fiber, and 44 grams of protein per serving.

Crunchy Pecan Chicken

This low carb chicken recipe is a skillet chicken recipe that has a coating of ground pecans and Parmesan cheese.

Ingredients:

1/2 cup of ground pecans
½ cup of grated parmesan cheese
½ teaspoon of garlic salt
½ teaspoon of dried leaf basil that is crumbled
lemon juice for dipping,
4 boneless chicken breast halves(pounded flat and even in thicknesS)
2 tablespoons of olive oil

How To:
Combine the pecans, cheese, garlic salt and basil in a low dish.
Then put the lemon juice in another low dish
Dip the chicken in juice and then coat with pecan mixture.

Heat a little oil in a skillet and add chicken
Cook for 5 minutes on each side until golden.

As simple as that!

Red Curry Chicken Breasts

The aroma of curry alone will win you over. Enjoy over steamed quinoa or whole-wheat couscous for a blissful meal in a bowl.
Makes: 4
Serving Size: 1 chicken breast and 1 cup sauce each

Ingredient List:
2 tsp. unrefined peanut or coconut oil
1 large white onion, finely chopped
2 tsp. apple cider vinegar
1 tsp. sea salt, or as needed
1 tbsp. freshly grated gingerroot
2 large garlic cloves, minced
1 cup low-sodium chicken broth or Chicken Stock
1 cup fat-free or low-fat plain yogurt
1 (6-ounce) can tomato paste
1 tbsp. turbinado sugar
1 tbsp. hot Madras curry powder, or to taste
½ tsp. ground cumin, or to taste
½ tsp. pure coconut extract
4 (7-ounce) bone-in skinless chicken breasts
2 tbsp. chopped fresh cilantro

Instructions:
1. Preheat the oven to 350°F.
2. Heat the oil in a Dutch oven over medium-high heat. Add the onion, vinegar, and ¼ tsp. of the salt and sauté until softened and beginning to caramelize, about 8 minutes. Add the ginger and garlic and sauté for 1 minute. Remove from heat.
3. Stir in the broth, yogurt, tomato paste, sugar, curry powder, cumin, coconut extract, and the remaining ¾ tsp. salt until well combined. Add the chicken, bone side up, and cover.
4. Place the Dutch oven into the oven and bake until the chicken is fully cooked and tender, about 2½ hours. Remove from oven and let stand covered for 15 minutes. Adjust seasoning.
5. Transfer the chicken to a platter, drizzle with the sauce from the Dutch oven, sprinkle with the cilantro, and serve.

Low Carb Recipe of Lemon Chicken

Ingredients:
2 tablespoons Dry sherry
4 green (Spring) onions, chopped
1 Piece of root ginger, shredded
500g (1 pound) boned chicken, cut into 1 inch strips
2 Celery sticks, sliced
125g (4oz) button mushrooms, quartered
1 Green pepper, cored, seeded, and sliced
2 tablespoons Light soy sauce
Shredded rind of 2 lemons
A few lemon slices to garnish
2 tablespoons oil for stir-frying

Directions:

Put the sherry, spring onions and ginger in a bowl. Add the chicken, toss well to coat, then leave to marinate in the bowl for 15 minutes.

Heat the oil in a wok or frying pan. Add the celery, mushrooms, and the green pepper and stir-fry for one minute. Add the chicken and marinade, then cook for 3 minutes. Stir in the soy sauce and lemon rind then cook for a further minute.

To serve, pile into a warmed serving dish and garnish with lemon slices. Makes 4 to 6 servings. Preparation Time: 45 minutes

Nutritional information, per serving

294 Calories; 6g Fat (20.0% calories from fat); 53g Protein; 3g Carbohydrate; trace Dietary Fiber; 144mg Cholesterol; 346mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.

Best Cheesecake

Ingredients:
3/4 pound grated aged asiago cheese
1-1/4 pound cream cheese at room temperature
4 eggs
1 clove of garlic, minced
1/4 teaspoon dried tarragon or 1 tablespoon fresh salt and pepper to taste

Directions:
Preheat oven to 350 degrees.

Beat asiago and cream cheese with a mixer until smooth.
Add the eggs one at a time, beating well after each addition.
Add garlic and tarragon and combine well. Add salt and pepper to taste.
Pour into an 8 inch buttered spring form pan and bake for 45 minutes to an hour, checking after 45 minutes.
Cake should be golden and puffed, not loose in the center. Remove from the oven and let stand 30 minutes before cutting.

Chocolate Meringue Kisses

Ingredients:
4 egg whites
1 teaspoon vanilla extract
1/8 teaspoon cream of tartar
1 cup Splenda
3 tablespoons unsweetened cocoa

Directions:
Preheat oven to 225-degrees. Put baking parchment on a cookie sheet.

Beat egg whites until foamy. Add vanilla extract a few drops at a time and cream of tartar. Beat until meringue starts to look creamy and forms soft peaks. Add in Splenda a little at a time. Add in cocoa a little at a time.

Put meringue on parchment paper cookie sheet by spoonfuls. (You can use a pastry bag and pipe them into cones like Hershey kisses, or flower shapes.) Bake at 225-degrees for one hour. Turn off oven, open oven door a crack, and allow to cool five to ten minutes. Remove from oven and allow to cool away from drafts. Remove from parchment paper when cool.

Carb count for total recipe: 28.7g. Number of cookies varies depending on size.

Variation:
You could also do these with daVinci-flavoured syrups and a little food coloring if desired. Then sprinkle a little granulated Splenda on the top for that sugar “sparkle.”

Note: If you make smaller meringues, don’t bake them quite as long, or they will be over-dry and fracture easily.

Berries and Roasted Pecans

Ingredients:
18 ounce round of Brie cheese
1 cup mixed berries, fresh or frozen
1/4 cup Cognac
1/3 cup apricot preserves
1/2 cup lightly toasted pecan pieces
Assorted crackers

Directions:
Early Preparation: Marinate berries in Cognac for four to six hours. Lightly toast pecans in 350-degree oven for three to five minutes. Set aside.

To serve: Pre-heat oven to 350-degrees.

Cut a wedge 1/4 of the diameter of the Brie. Stack it o top of remaining round and place on ovenproof serving platter.

In a small saucepan heat apricot preserves over medium heat until dissolved. Stir in marinated berries and then nuts. Reduce heat and warm through.

Heat the Brie in oven until softened, but not runny. Spoon mixture over Brie and serve immediately with assorted crackers.

Recipe makes four to six servings.

Blackberry Ice Cream

Ingredients:
1-1/2 quart Half n Half
1 quart heavy whipping cream
1-1/2 cup Splenda
6 egg yolks
1/3 teaspoon salt
2 tablespoons vanilla extract
30 ounces fresh blackberries

Directions:
Mix first five ingredients together; heat to a gentle boil.

Remove from heat and chill.

Add vanilla extract; crank for about 30 seconds then add blackberries and crank until done.

Nutrition information per serving:
Calories: 201
Total Fat: 18.7g
Total Carbohydrates: 6g

Chocolate Mousse

Ingredients:
4 ounces heavy cream
One chocolate (or cappuccino) Atkins shake mix
Stevia to flavour (optional)

Directions:
Sift shake mix, then whisk ingredients in a bowl until just thickened (be careful not to over-whisk).

Scoop into individual serving dish. Chill for 30 minutes.

Recipe makes two servings.

Carbohydrates: 2.5g per serving

Cauliflower Cheese “Grits”

4 cups riced or grated cauliflower (about 1 head)
¾ cup water
¼ cup shredded Cheddar cheese
2 teaspoons butter
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1.Add the cauliflower, water, cheese, butter, salt, and pepper to a slow cooker. Stir to mix well.
2.Cook on low for 6 to 8 hours or on high for 3 to 4 hours.

Ingredient tip: If ricing or grating the cauliflower yourself, do not use frozen or previously frozen cauliflower. Only fresh will work.
Make it faster: Cook this in an Instant Pot. Add all the ingredients, stir to mix well, and cook on Manual for 7 minutes. Use a quick release.
PER SERVING: Calories: 84; Fat: 5g; Carbohydrates: 8g; Fiber: 3g; Protein: 5g; Sodium: 253mg

SKINNY OMELETTE

Serves: 2
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes

INGREDIENTS

– 2 eggs
– pinch of salt
– 1 tablespoon chives
– 1 tablespoon pesto
– bit of goat cheese
– handful of salad greens

DIRECTIONS

1. In a bowl beat eggs and pour in a skillet over medium heat, sprinkle with chives, and spread the pesto across the omelette
2. Sprinkle salad greens, cheese and season with salt

CORNBREAD MUFFINS

Serves: 4

Prep Time: 10 Minutes
Cook Time: 20 Minutes
Total Time: 30 Minutes

INGREDIENTS

– 1 cup whole-wheat flour
– 1 can of Whole Kernel Corn 15 oz.
– ½ cup milk
– 1 egg
– ½ cup butter
– 1 tablespoon honey
– 1 tablespoon baking powder
– 1 tsp salt

DIRECTIONS

1. Preheat oven to 375 F
2. Blend corn until smooth
3. In a bowl mix baking powder, salt and flour
4. In another bowl mix eggs, butter, corn, milk and honey
5. Pour over the flour mixture and mix well
6. Pour mixture into a cupcake pan and bake for 15-20 minutes
7. Remove and serve

Garlic-Parmesan Green Beans

Serves 6 / Prep time: 10 minutes / Cook time: 4 to 6 hours on low / 2 to 3 hours on high

3 pounds green beans, trimmed
⅓ cup low-sodium chicken broth
4 garlic cloves, minced
⅔ cup shaved Parmesan cheese
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 tablespoon unsalted butter, cut into small pieces
1.Place the green beans into a slow cooker.
2.Pour the broth over the top.
3.Sprinkle the garlic, Parmesan, salt, and pepper over the top.
4.Top with the pieces of butter.
5.Cook on low for 4 to 6 hours or on high for 2 to 3 hours.

Make it keto: Use Ghee instead of butter, and sprinkle more Parmesan on top prior to serving.

PER SERVING: Calories: 148; Fat: 6g; Carbohydrates: 17g; Fiber: 6g; Protein: 10g; Sodium: 438mg

MORNING COOKIES

Serves: 6

Prep Time: 10 Minutes
Cook Time: 15 Minutes
Total Time: 25 Minutes

INGREDIENTS

– 3 bananas
– ¼ cup peanut butter
– ¼ cup cocoa powder
– handful of salt

DIRECTIONS

1. Preheat oven to 325 F
2. In a bowl mix all ingredients
3. Form small cookies and place them onto a greased cookie sheet
4. Sprinkle with salt and bake for 12-15 minutes
5. Remove and serve

AVOCADO AND EGG TOAST

Serves: 2

Prep Time: 5 Minutes
Cook Time: 5 Minutes
Total Time: 10 Minutes

INGREDIENTS

– 2 eggs
– 1 avocado
– 2 tsp tahini
– 2 tsp pumpkin seeds
– 2 tsp chia seeds
– 2 tablespoons tapenade
– black pepper
– 2-4 slices gluten-free toast

DIRECTIONS

1. Place avocado slices over toast and top with fried eggs
2. Add 1-2 tablespoons of tapenade paste on top of the toast and garnish with pumpkin and chia seeds

MINESTRONE SOUP

Serves: 6

Prep Time: 10 Minutes
Cook Time: 50 Minutes
Total Time: 60 Minutes

INGREDIENTS

– 2 onions
– 1 cup peas
– 1 can tomatoes
– 2 cups tomato sauce
– 3 carrots
– 1 cup green beans
– 2 tbs basil
– 6 cups water
– 2 cloves garlic
– Salt
– 2 tbs cheese
– 1.5 cups kidney
– 2 cups celery
– 1 bell pepper

DIRECTIONS

1. Put the onions, celery and carrots into a pot of water.
2. Add the green beans, peas, tomatoes and bell pepper when the water starts to boil, then allow to boil for 30 minutes.
3. Add the tomato sauce and basil then season with salt.
4. Allow to simmer for 10 minutes, then add the garlic and simmer for 5 more minutes.
5. Serve topped with cheese.

STUFFED EGGPLANT

Serves: 4

Prep Time: 10 Minutes
Cook Time: 50 Minutes
Total Time: 60 Minutes

INGREDIENTS
– 1 eggplant
– 2 onions
– 1 red pepper
– ½ cup tomato juice
– ¼ cup cheese

DIRECTIONS

1. Preheat the oven to 350F.
2. Cut the eggplant in half and cook for 30 minutes.
3. Cook the diced onion in 2 tbs of water until brown.
4. Add the pepper and add it to the onion, cooking for another 5 minutes.
5. Add the tomato juice and allow to cook for another 5 minutes.
6. Scoop out the eggplant.
7. Mix the eggplant with the onion mixture, then add it back into the eggplant shell.
8. Grate the cheese on top and bake for another 10 minutes.
9. Serve hot.

PORK MEATBALLS

Serves: 4

Prep Time: 20 Minutes
Cook Time: 30 Minutes
Total Time: 50 Minutes

INGREDIENTS

– 4 tablespoons olive oil
– 1 egg
– ½ tsp cumin
– ½ tsp turmeric
– ¼ tsp paprika
– salt
– 1 onion
– ¼ cup fresh parsley leaves
– 1 tablespoons Worcestershire sauce
– 2 lbs. fatty ground beef
– ¼ lb. duck
– ¼ cup bread crumbs

DIRECTIONS

1. In a skillet heat oil over medium heat, add onions sauté for 2-3 minutes, transfer to a bowl and add parsley and Worcestershire sauce
2. Add ground beef, livers, eggs, paprika, turmeric, cumin and mix well, add salt and pepper
3. Preheat oven to 400, place the meatballs on a baking sheet
4. Bake for 15-20 minutes, garnish with cheese and serve