Going Low Carb
It’s hard but you will feel Great!
By April Rogers
I Know How You Feel:
I know how you feel, yucky, bloated, tired, miserable, not yourself, sick but not all the way. You wish you could just crawl back in bed or throw up and maybe feel better. Food is a bane in your life, you need it because you have to eat, but it hurts you, and you always feel bed in an hour or two. You just don’t feel good.
“Good”, now that is a very encompassing term, no one can tell you how that feels, so it is really up to you to start focusing in and listening you your body to know when you feel “good”. I never did do a good job of keeping a record of what I was eating, maybe that can help you, but I always seem to know when I feel “good” or when I’m just blah. One of the hardest things about the way we feel is that sometimes you do feel good and then it is easy to forget how bad feeling bad was, and then you loose traction and slip. Don’t forget how bad it was when you are feeling so much better. When the symptoms come back they come back hard and you feel like you let yourself down.
Just enjoy feeling good and let it rule the rest of your life.
Things I like to always have handy:
*Honey Roasted Peanuts, *Dehydrated fruit ; pineapple is really good.
*Fruit ,*Heavy whipping Cream
*Splenda; or some sort of low carb sweetener, you will not use this very much but you will be glad you have it when that sweet tooth is strong.
*Cheese!, *Eggs
*Vegetables, *Meat
*Juicer and Blender, *Cheese sticks
*Avacados
What to eat in the morning?
Mornings are the hardest time for me.
I get so sick of eggs, scrambled, omelet, fried, boiled is all I have come up with for breakfast. Bacon is a good thing to add to a egg meal but for me is always seems so heavy. I most of the time eat some fruit, nibble on some peanuts and push breakfast until 10ish. Eggs are handy in other things like quiche. I found one recipe that I have loved and changed and adapted it to what ever I have to throw into it.
Green shakes are always good, yet when it gets cold I really don’t want to drink a cold shake, luckily we live in the desert and it will not stay cold long.
Juice, it is a new thing I just started. I have a supply of 1 lb carrot bags in the fridge, that is the bases to any juice.
Depending how low carb you are going granola and be a good breakfast. If you have it with fruit and plain yogurt, it makes a nice meal.
Lots of things can be made to feed you breakfast, it takes a little for thought, but I found that making something and feeling good is always worth the extra time and effort.
Recipes Ideas for Breakfast
The Omelet
Add any or all of these:
cheese, ham
tomatoes, Bacon
green onions,
bell pepper,
cilantro, avocados,
Green Smoothie
Kale, Romaine, Green
leaf, Spinach, Chard
Strawberries, Peaches, Raspberries,
Blueberries, Pineapple,
Bananna
I always add the green at the bottom of the blender, then add fruit and top with your kind
of juice, or milk product.
I like to top off with cream and water, but a small amount of milk, yogurt, cottage cheese, or plain water will all work nicely.
My favorite part of the shake is the last bit, I put almonds in mine. I love the way they taste and it gives me something to chew on. It tricks my mind to think I’m really eating something.
I have made some good concoctions. Play with it!
Cantaloupe Peanut Butter
½ cantaloupe
4 leaves Green leaf Lettuce
3 Tb Vanilla Protein Powder
¼ cup cream
~ Blend~
add large scoop Peanut Butter
~blend~
Yummy and filling
Cantaloupe is a great fruit to have sweeten but doesn't give much flavor.
Juicing
Carrot Juice is the base of all of my juice.
I add about a whole lb of carrot then one
apple to make it a little sweet then
what ever else I can find in the fridge that looks good.
Pears are a great form of sweet with little flavor.
Granola
2 cups oatmeal
⅓ cup wheat germ (for most of my married life I’ve left this out)
⅓ cup brown sugar ( try for less for low carb)
⅔ cup coconut ( non sweetened for low carb)
½ cup nuts
Mix together in another bowl combine
*½ cup butter (or margarine) *2 T honey *1 egg
Mix and pour over dry. Mix together, cook in greased pan 325* for 20 min crumble before left to cool
Lunch and Dinner
Salad: the main part of all your food. Anything is good on salad and the dressing can change the whole thing.
TACO SALAD
Low Carb Cooking
1 pound ground beef
1 1/2 tablespoons Taco Seasoning
1-2 tablespoons Taco Bell
taco sauce, optional
12 ounces iceberg lettuce, chopped
1 small tomato, diced, 3 ounces
3 ounces cheddar cheese, shredded
6 tablespoons sour cream
6 tablespoons salsa
(1 tablespoon per serving)
3/4 cup guacamole
(2 tablespoons per serving)
Brown the hamburger; drain off the fat. Stir in the seasoning mix, Taco Bell taco sauce and a little water, if desired. Divide all of the ingredients among 6 large plates.
Makes 6 servings
Do not freeze
Per Serving: 280 Calories; 21g Fat; 18g Protein; 7g Carbohydrate; 2g Dietary Fiber; 5g Net Carbs
Pizza Salad Chicken Salad
Mozzarella melted CookedChicken
Pizza sauce Mayo
Pepperoni, Salt & Pepper
Other toppings Fruit
Top over salad Top over salad
MARK'S BACON, EGG, AVOCADO AND TOMATO SALAD
1 avocado, cut in chunks, about 3 ounces
2 hard boiled eggs, cut in chunks
1 small tomato, cut in chunks, about
2 3/4 ounces or one small Roma tomato
2 strips bacon, cooked and crumbled
Salt and pepper, to taste
Gently combine everything but try not to break up the chunks of avocado and egg too much. Eat at once.
Makes 1 serving
Per Serving: 404 Calories; 31g Fat; 21g Protein; 12g Carbohydrate; 7g Dietary Fiber; 5g Net Carbs
SKILLET CARROTS
1 pound carrots, coarsely shredded
3 tablespoons butter
1/2 teaspoon salt
1/4 cup fresh parsley, chopped *
Heat the butter in a medium skillet with a
lid; add the carrots and salt. Stir to
coat well with the butter and to distribute
the salt. Cover and cook on low heat until tender, 5 minutes, stirring occasionally.
Do not over cook. Stir in the parsley and serve at once.
Makes about 6-8 servings Can be frozen
* Dried parsley will not be suitable for this recipe.
SPINACH LASAGNA
1 pound ground beef
2 tablespoons onion, chopped
1/8 teaspoon garlic powder
1/2 cup spaghetti sauce
8 ounces cream cheese
1 egg
1/8 teaspoon pepper
10 ounces frozen chopped spinach,
thawed & drained
4 ounces mozzarella cheese, shredded
2 tablespoons Parmesan cheese
(I used the kind in a can)
Brown the hamburger with the
onion;
drain off the fat. Mix in the garlic
powder and spaghetti sauce; season to taste and heat until bubbly. Meanwhile, soften the cream cheese in a medium-size microwaveable bowl for about 40-60 seconds. Stir until creamy; beat in the egg and pepper with a spoon until well mixed. Blend in the spinach. Spread half of the meat mixture evenly in the bottom of a greased, 8 x 8" glass baking pan. Spread the spinach mixture over the meat; top with the mozzarella, then the rest of the meat. It may not completely cover the top, but that's OK. Sprinkle with the Parmesan cheese. Bake at 350º about 30 minutes until hot and bubbly. Or, cover with plastic wrap and vent one corner then microwave on HIGH for 3 minutes; then reduce to MEDIUM and cook for another 7-10 minutes until hot and bubbly. Let stand 3 minutes before serving. Makes 6-9 servings Can be frozen
Per 1/6 Recipe: 368 Calories; 28g Fat; 23g Protein; 5.5g Carbohydrate; 2g Dietary Fiber; 3.5g Net Carbs
Per 1/8 Recipe: 276 Calories; 21g Fat; 17g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
Per 1/9 Recipe: 245 Calories; 19g Fat; 15g Protein; 3.5g Carbohydrate; 1g Dietary Fiber;
Baked Potato Salad
1 pre-made salad
½ Baked Potato
Bacon
Cheese
Small amount of desired dressing
Place on plate and enjoy!
Cheese Crisp
I’ve taken this idea off of the Linda’s low carb website and changed it up a bit.
1 cup of cheese in non stick pan. On stove top let cheese bubble up until the oil flows. Pull off heat and move spatula around edges of the cheese. Slid on to paper towel but remove quickly before cools.
Can be frozen
Per 6 Crisps: 304 Calories; 25g Fat; 19g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carbs
CHEDDAR BISCUITS
4 eggs
1/4 cup butter, melted
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/3 cup coconut flour, sifted, 1 1/4 ounces
1/4 teaspoon baking powder
4 ounces sharp cheddar cheese, shredded
Whisk together the eggs, butter, salt, and garlic powder. Combine the coconut flour with the baking powder and whisk into the egg mixture until there are no lumps. Fold in the cheese. Drop the batter by spoonfuls onto a greased, rimmed baking sheet. Keep the batter as mounded as you can so that they won't end up too flat when they spread during baking. I made mine in a muffin top pan and I recommend doing that if you have one. Bake at 400º 15 minutes until as browned as you can get them without burning them.
They crisp up nicely in the toaster oven the next day.
Makes 6 biscuits
Can be frozen
Per Biscuit: 257 Calories; 21g Fat; 12g Protein; 4.5g Carbohydrate; 2g Dietary Fiber; 2.5g Net Carbs
Per 2 Biscuits: 513 Calories; 42g Fat; 25g Protein; 9g Carbohydrate; 4.5g Dietary Fiber; 4.5g Net Carbs
I like to have these on hand for those meals that you feel need just a little more.
Soup
Meghan's Chicken Tortilla Soup
INGREDIENT
1 onion, chopped
3 garlic cloves, minced
1 T. olive oil
2 tsp. chili powder
1 tsp. dried oregano
1 tsp. cumin
1 28-oz. can diced tomatoes
32 oz. chicken broth
1 14-oz. can corn, drained
2 boneless chicken breast halves, cooked and shredded into bite-size pieces (roasted deli chicken works great!)
2 tsp. freshly squeezed lime juice optional garnishes:
fresh avocado, cut into 1" chunks of fresh mozzarella, cut into 1" chunks
chopped fresh cilantro, chopped green onions, tortilla crisps (shown in photos, found near the croutons and salad toppings in the fresh produce area)
fresh lime slices
PREPARATION
In a medium stock pot, heat oil over medium heat. Saute onion and garlic in oil until soft. Stir in chili powder, oregano, cumin, tomatoes, and broth. Bring to a boil and simmer for 5 to 10 minutes. Stir in corn, chicken, and lime juice. Simmer for 10 minutes, or until heated throughout.
Place avocado and mozzarella in the bottom of individual serving bowls. Ladle the soup over the top. Cheese will stay in its form but become melted and ooey-gooey...yummy! Top with cilantro, green onions, and tortilla crisps (or Tostitos 'hint of lime' tortilla chips instead of the tortilla crisps), with slices of fresh lime on the side.
Source: adapted very slightly from Meghan Kell Cornell's recipe box, inspired by the delicious soup experience she had at Brasa
Printed from: a farmgirl's dabbles (www.afarmgirlsdabbles.com)
Pizza favorites in this soup, like pepperoni and sausage, will have the kids jumping for joy. And with all the big chunks of fresh vegetables, Mom and Dad will be happy too.
Makes: 8 cups Total time: 35 m½ lb. bulk Italian sausage
1 pkg. stick pepperoni, casing removed, diced (6 oz.)
2 Tbsp. extra-virgin olive oil
2 cups halved button mushrooms
1 cup diced red onion
½ cup diced red bell pepper
½ cup diced green bell pepper
1 Tbsp. minced garlic
1 tsp. Italian seasoning
½ tsp. red pepper flakes
Salt and pepper to taste
3 cans diced tomatoes in juice (14.5 oz. each)
1 cup chicken broth
¼ cup halved, canned black olives
Brown sausage and pepperoni in oil in a large pot over medium-high heat, about 5 minutes; drain on a paper towel-lined plate. Pour off all but 1 Tbsp. drippings and return pot to burner. Add mushrooms and sauté until they release their juices, 3 minutes. Add onion, bell peppers, garlic, Italian seasoning, red pepper flakes, salt, and pepper to the pot; cook mixture until vegetables are soft, about 5 minutes.
Stir in tomatoes, broth, and olives along with the reserved meat mixture. Simmer soup until heated through, 10–12 minutes.
Nutrition Information
Per cup: 173 cal; 7g protein; 12g total carbs (6g sugars); 1g fiber; 11g total fat (4g sat); 26mg chol; 882mg sodium
Quiche
I have enjoyed making this recipe. I love that it freezes and I’ve put in all sorts of different ingredients.
SAUSAGE QUICHE
1 pound pork sausage, browned
8 ounces cheddar cheese, shredded
6 eggs
1/2 teaspoon salt
Dash pepper
1 cup heavy cream
Put the sausage in the bottom of a large pie plate. Top with the cheese.
Beat the eggs, salt and pepper, then beat in the cream. Linda’s Low Carb Menus
Slowly pour the egg mixture evenly over the sausage and cheese. Bake at 350º for 35-45 minutes until a knife inserted in the center comes out clean. Let stand about 10 minutes before cutting.
Makes 6-8 servings
Can be frozen
Per 1/6 Recipe: 607 Calories; 52g Fat; 31g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs
Per 1/8 Recipe: 455 Calories; 39g Fat; 23g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Net Carbs
Deserts
Now for the best of all. Just because you are carb free you really can have a lot of very tasty treats.
CREAMY NO-BAKE CHEESECAKE
1 packet unflavored gelatin
3/4 cup vanilla flavored sugar free syrup
24 ounces cream cheese, softened
1 cup heavy cream, whipped
Prepare the crust according to the
recipe for a baked crust. In a small pot,
sprinkle the gelatin over 1/2 cup syrup and let soften 5 minutes.
Heat and stir over low heat to dissolve the gelatin completely.
Beat the cream cheese with the remaining 1/4 cup syrup until creamy.
Gradually beat in the gelatin mixture. Chill until slightly thickened, about 1 hour, gently whisking occasionally to prevent lumps. Fold in the whipped cream. Pour into the crust and chill until set. Mine looked set after 2 hours, but I recommend chilling at least 6 hours.
Makes 12 servings
Freezing not recommended
* Calculated using the liquid Splenda version of the crust. Add 1 net carb per serving if using granular Splenda in the crust.
Per Serving: 368 Calories; 37g Fat; 7g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
CREAM CHEESE CLOUDS
8 ounces cream cheese, softened
1/2 cup unsalted butter, softened
1/2-3/4 cup granular Splenda or equivalent liquid Splenda *
1/2 teaspoon vanilla or other flavoring
Beat everything with an electric mixer until fluffy. Drop by bite-size spoonfuls onto a wax paper-lined baking sheet. Freeze until firm, at least 1 hour. Store in the freezer and eat frozen.
Makes 24 clouds
NOTE: You can store these in the refrigerator and they will hold their shape quite well as long as they are good and cold.
With granular Splenda:
Per Cloud: 70 Calories; 7g Fat; 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Net Carb
Per 2 Clouds: 140 Calories; 14g Fat; 2g Protein; 2g Carbohydrate; 0g Dietary Fiber; 2g Net Carbs
Peanut Butter Snack
1 cup of melted chocolate chips ( they have a lot less carb)
½ cup peanut butter
½ cup honey roasted peanuts
Melt ½ of the chocolate chips until smooth and pour on a 8X8 pan lined with parchment paper. Chill in freezer for an hour or more. Melt ½ cup peanut butter, till workable and pour over top of chocolate. Chill in freezer for an hour or more. Repeat first step with chocolate then chill. Cut into bars. Keep in freezer. Eat when you need a chocolate fix or family is enjoying a desert.
Lemon Angel Pie
4 eggs, seperated
1 cup sugar
1/4 tsp. cream of tartar
1/2 cup sugar
3 Tbsp. lemon juice
1 Tbsp. grated lemon rind
1/4 tsp. salt
2 cups whipping cream.
Beat 4 egg whites, gradually add 1 cup sugar and cream of tartar. Beat until stiff, but not dry.
Spread on bottom and sides of buttered 9 inch pie pan.
Bake at 350 degrees for 45-60 minutes.
Cool.
Take 4 egg yolks and beat slightly. Stir in 1/2 cup sugar, 3 Tbsp. lemon juice and 1 Tbsp. grated lemon rind, 1/4 tsp. salt. Cook until thickened in microwave for 4 minutes (stir every 30 seconds) Cool.
Whip 2 cups whipping cream and fold 1/2 of whip cream into lemon mixture. Pour into cooled meringue shell. Top with the remaining whip cream. Chill for 24 hours.
This recipe is not made to be low carb, but can be changed very easily. I had it for my Thanksgiving day meal and it was delightful. Use half the sugar and replace that with splenda.
1 cup pecans (you can use walnuts in a pinch, but pecans are much better!)
1 cup dates
5 tablespoons raw cacao (cocoa) powder
4 tablespoons shredded unsweetened coconut
2 tablespoons honey or agave nectar
1/4 teaspoon sea salt
1. Place pecans alone in your food processor and process until the pecans become small and crumbly.
2. Add dates to the raw brownie recipe and process again until the mixture sticks together and the dates are well processed.
3. Add the remaining ingredients to this raw brownie recipe and process again until the mixture turns a lovely dark chocolatey brown. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.)
4. Dump the mixture into a brownie dish or small cake pan and press down firmly using your clean hands.
5. Refrigerate this raw brownie recipe for a couple of hours. You do not have to refrigerate it, but it is much easier to slice when chilled. By the way, this is actually a raw brownie recipe that keeps its shape! So it can be good for serving to non-raw fooders because the presentation of this raw brownie recipe is good when chilled.
6. Store this raw brownie recipe in the refrigerator if it lasts that long!
PS: For an even more delightful brownie, serve it with this easy, instant raw chocolate icing.
LADY FINGERS:
Maria’s Nutritious and Delicious
5 egg whites
1 tsp cream of tartar
1/2 cup vanilla whey/egg white protein
1 tsp stevia glycerite
FILLING:
6 egg yolks
1 1/4 cups erythritol (or Truvia)
1 tsp stevia glycerite (omit if using Truvia)
1 1/4 cups mascarpone cheese (or cream cheese)
1 3/4 cups heavy whipping cream
1/3 cup coffee (sweetened to taste)
TOPPING:
1 tsp unsweetened cocoa powder, for dusting
LADYFINGERS: Preheat oven to 325 degrees F. In a clean, dry bowl, whip the whites and cream of tartar until stiff peaks form. Gently add in the protein powder and sweetener. Place the dough in a 9x9 in grease baking pan. Bake for 30-35 minutes or until light golden brown. Remove from oven and set aside.
FILLING: Combine egg yolks and sweetener in the top of a double boiler, over boiling water. Reduce heat to low, and cook for about 10 minutes, stirring constantly. Remove from heat and whip yolks until thick and lemon colored. Add mascarpone to whipped yolks. Beat until combined. In a separate bowl, whip cream to stiff peaks. Gently fold into yolk mixture and set aside.
Cut the lady finger dough into 2 inch “fingers” and line the bottom and sides of a large glass bowl. Brush with coffee. Spoon half of the cream filling over the lady fingers. Repeat ladyfingers, coffee and filling layers. Garnish with cocoa. Refrigerate several hours or overnight. Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Tiramisu = 568 calories, 32g fat, 9.8g protein, 60 carbs, 0.8g fiber
“Healthified” Tiramisu = 159 calories, 12g fat, 10g protein, 2.1 carbs, trace fiber
Just Some Notes
Use the freezer: I like to always make more of these shakes and juices to fill up another cup and have it in the fridge, or freezer. They are great for a busy morning while running out the door.
Dairy not created equal: Milk is higher in sugar so it has more carbs then plain yogurt or cream, use it sparingly. Cheese is awesome eat it all the time.
Don’t get hungry: Eat something in the morning. Even if it is an apple. Make a fruit salad, something is better then nothing.
Being creative is the key to not starving: The other day I made pancakes for the kids and I wanted them too. But I decided that really I wanted something warm sweet and creamy so I took a bag of strawberries out of the freezer and cooked them up in the microwave, when they were hot I drained all the water and blended them smooth with the daily. Then I poured cream over the top and blended it until it was frothy. It was just the thing that I was craving, and low carb!
Eat it early: You will sleep better when we eat before 7. Let your body have time to digest when your are awake. If you stay up late you will get hungry, so have a small snack like apples and peanut butter or cheese.
Don’t think about that you can’t eat, think about everything you can eat!
Foot Notes
All of the references that I use for recipes are linkable. Click on them and they will take you to the direct source of the recipe. There is a lot more to find at these websites. I encourage you to look trough them and try out some of the other meals and let me know some that you liked. Here is a list of the websites in case you print this off and don’t have the link.
*Linda’s Low Carb Menus & Recipes: http://www.genaw.com/lowcarb
* Your Home Based Mom: http://www.yourhomebasedmom.com
*Cuisine At Home: http://www.cuisinerecipes.com
*A Farm Girls Dabbles: http://www.afarmgirlsdabbles.com
* Raw Living Food: http://www.rawlivingfood.org
* Home Ridge Farms: http://www.honeyridgefarms.com
* Incredible Smoothies: http://www.incrediblesmoothies.com
*Land O Lakes: http://www.landolakes.com
*Maria’s Nutritious and Delicious: http://mariahealth.blogspot.com/
*The Rawtarian: http://www.therawtarian.com