Low Carb Naan Bread!

Two pieces is only 3 net carbs!

Ingredients

Garlic butter

  • 3½ oz. butter
  • 1 – 2 garlic cloves, minced

Instructions

  1. Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.
  2. Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.
  3. Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.
  4. Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.
  5. Heat the oven to 140°F (70°C) and keep the bread warm while you make more.
  6. Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.
  7. Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Recipe taken from The Diet doctor: https://www.dietdoctor.com/recipes/low-carb

Cheese and Herb Biscuits

Cheese & herb biscuits (naturally from Angela on divaliciousrecipes.com)
Only 1.2 Net carbs per biscuit and gluten free!

Yields 24
Ingredients
  • ½ cup (113g) butter, room temperature
  • 1 ½ cup (170g) Cheddar Cheese, grated
  • ½ cup (50g) Parmesan Cheese, grated
  • 1 ½ (150g) cup ground almonds/almond flour
  • ¼ cup (28g) coconut flour
  • 2 tablespoons chopped rosemary
  • 2 tablespoons chopped chives
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon white pepper
Instructions
* Mix the butter and cheeses together.
* Add the coconut and almond flour and work into a dough.
* Add the herbs and seasoning and mix well into the dough.
* Cover and place in the fridge for 30 minutes to firm up
* Preheat the oven to 180C/350F degrees.
* Roll out the dough between two layers of parchment paper.
* Cut out shapes using a cookie cutter.
* Place the cookies on a parchment lined baking tray.
* Bake for 12-15 minutes until golden and firm.
* Eat and enjoy!
Notes
  • Makes 24 biscuits (using a star cookie cutter)
  • Nutritional Info per biscuit – 114 Calories, 10g Fat, 4g Protein, 2.5g Total Carbs, 1.3g Fibre, 1.2g Net Carbs
divalicious recipes http://divaliciousrecipes.com/

Strawberry Shortcake Cups

Gluten Free and only 2 Net Carbs!!!

Servings: 12 Mini Cups

Author: Angela Coleby

Ingredients

Dough

  • 1/2 cup (56g) coconut flour
  • 1/4 cup Erythritol or sugar substitute
  • 1/2 cup 113g butter, unsalted softened
  • 1 egg beaten
  • 1/2 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt

Filling

  • 4oz 112g cream cheese softened
  • 2 tablespoons erythritol or sugar susbtitute
  • 2 tablespoons double cream
  • 1/4 teaspoon vanilla extract

Topping

  • 4 Fresh strawberries cut into small pieces

Instructions

  1. Pre-heat the oven to 180C/350F degrees.
  2. Grease a mini muffin tin well.
  3. In a bowl, mix the coconut flour, erythritol, baking powder and salt together.
  4. Add the butter, egg and vanilla and mix into a dough.
  5. Line a mini muffin tin with 12 cases.
  6. Roll the dough into 12 balls.
  7. Press the dough balls into the case making sure that there is a large “well” in the middle and spreading the edges out.
  8. Bake for 15-18 minutes until golden and firm.
  9. Remove and set aside to cool.
  10. Gently remove the shortcake cups from the tin.  If they start to crumble, place them in the fridge for at least 30 minutes to harden.
  11. Blend the erythritol, cream cheese, vanilla extract and double cream until smooth.
  12. Pipe into the shortcake cases. Or spoon it in.
  13. Decorate with strawberries
  14. Eat and enjoy

Recipe Notes

Makes 12 mini cookie cups

Nutritional Info per cup – 134 Calories, 12g Fat, 2g Protein, 4g Total Carbs, 2g Fibre, 2g Net Carbs

Protein Smoothies

Protein Smoothies

I am on the road most days and tend to skip breakfast, even though I am completely aware that breakfast is the most important meal of the day…it kick starts the metabolism.  I can also be lazy so I don’t bother with a blender except if I am making one for my husband as well in which I may add frozen fruit and/or a banana.  The basic recipe for me is:

  • 1 Scoop Protein (I use protein concentrate not isolate as it is slower released and keeps me fuller longer)
  • 1 Tbls liquid fish oil (you can never taste the fish oil as they make them very tasty these days)
  • 1 Tbls Progressive Phytoberry (this is loaded with berries and fruits among many other ingredients, which is very high in anti-oxidants)
  • 1 Tbls Progressive Vege Greens (you won’t believe how many amazing ingredients in this greens product and they now have a new pineapple/coconut flavor)
  • 1-2 Tbls MCT oil (this is a great fat burner)

This is your basic recipe.  You can use whatever protein powders, greens or powder fruit blends as you choose.  I put water in my shaker cup (the one with the metal mesh ball in them), add all of the ingredients, shake and go.  It literally takes 5 minutes max.

If I use a blender, I will add one or more of the following:

  • 1 banana
  • ½ cup frozen blueberries (you can use fresh)
  • ½ cup frozen strawberries (you can use fresh)
  • Any other types of fruit
  • You can add spinach or kale for added greens
  • The recipes are completely endless depending on your taste, just do it

I could not eat ALL DAY long and get half of the nutrients that I get in this shake.  You can even freeze it for later and have a frozen smoothie.

Zucchini Pizza Muffins

Again Angela comes up with such yummy low carb, gluten free foods.  I am definitely going to try this one!  Each muffin only has 2 net carbs and is gluten free!  How can you lose?
Zucchini Pizza Muffins
Course: Snack
Servings: 10 Muffins
Author: Angela Coleby
Ingredients
  • 1 zucchini grated
  • 4 eggs
  • 1/4 cup 57g butter, unsalted melted
  • 1/3 cup 38g coconut flour
  • 1/2 cup 57g Mozzarella cheese grated
  • 1/2 cup 57g Cheddar cheese grated
  • 2 Spring onions chopped
  • 8 Sun-dried tomatoes chopped
  • 1 teaspoon Garlic powder
  • 1 tablespoon oregano
  • 1/4 cup water
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
Instructions
  1. Preheat the oven to 200C/400F degrees.

  2. Line a muffin tin with cases (or grease it for baking without cases)

  3. In a bowl add the zucchini, eggs and butter and mix well.

  4. Add the chopped green onions, sundried tomatoes, oregano, garlic powder, salt and black pepper. Combine well.

  5. Add the coconut flour and baking powder. Stir and add the water.

  6. Add the grated mozzarella and Cheddar cheese and mix thoroughly. If the mixture looks a bit dry and too sticky add a little bit more water.

  7. Spoon into the muffin tin and top with grated Mozzarella cheese (optional)

  8. Bake for 20 minutes until firm and golden.

Recipe Notes

Makes 10 muffins

Nutritional Info per muffin – 117 Calories, 10g Fat, 6g Protein, 3g Total Carbs, 1g Fibre, 2g Net Carbs

Taken from http://divaliciousrecipes.com

Chipotle and Cheese Cauliflower Casserole

I am a huge fan of recipes that use cauliflower as a substitute for any starchy, carbohydrate laden foods.  I found this one on Pinterest.

Cheesy Chipotle Cauliflower Casserole (Low Carb and Gluten Free)

A low carb and gluten free cauliflower casserole recipe with a Mexican twist!
Serves: 4 servings
Ingredients
For the puree:
  • 1 head of cauliflower
  • 2 Tbsp heavy cream
  • 1 Tbsp butter
  • ¼ cup sharp cheddar cheese, shredded
  • 1 Tbsp (or more) chopped chipotles in adobo sauce (canned)
  • ¼ tsp garlic powder
  • salt and pepper to taste
For the casserole:
  • ½ cup salsa verde
  • ½ cup sour cream
  • ½ cup chopped raw tomatoes
  • ¼ cup chopped pickled jalapenos (optional)
  • 1 cup sharp cheddar cheese, shredded
Instructions
For the puree:
  1. Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for 10 minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six – eight minutes on high (or until cauliflower is tender). Remove from the microwave and put into a high speed blender or food processor along with the cheese, chipotles, and garlic powder. Puree until smooth. Season with salt and pepper to taste.
For the casserole:
  1. Spread the puree in an 8 x 8 casserole dish. Spread on the sour cream, then the salsa verde. Sprinkle the chopped tomatoes and jalapenos on top. Cover with the shredded cheese.
  2. Bake in the oven for 30 – 40 minutes at 375 degrees (F), or until the cheese is golden brown and bubbling. Cool for 5 minutes before serving.
Notes
Approx nutrition info. per serving: 335 calories, 26g fat, 6g net carbs, 14g protein

What Can I Eat on a Low Carb Diet and What Should I Avoid?

The one thing I quickly realized when following a low carb diet is to BE PREPARED!  A lot of us (including me) are lazy cooks.  If my husband isn’t cooking for me I would tend to open a can of tuna and have a tuna sandwich.  It’s simple, easy and fast and quite filling for me.  So, now my husband and I will cook a turkey on the weekend and then I will clean it up and boil the bones to make turkey soup.  So now I have cold turkey for my salads and soup which I just have to re-heat all week.  My soups are just meat and veggies and sometimes black beans.  I never add potatoes or rice to keep the carbs lower.  We will cook chicken and do the same thing as turkey.

The other things we prepare for the week are boiled eggs, cut up veggies and lettuce.  So, when I am hungry (and lazy or busy) I can simply put a salad together, eat soup or have some boiled eggs with cold veggies.  I use MCT oil and balsamic vinegar for my salad dressings and veggie dips with some spices.  So, what exactly should I be eating when following a low carb diet?

  • Meat – all types of beef, pork, chicken, lamb etc.
  • Fish – all types especially those high in Omega 3 such as salmon, mussels, tuna, and sardines
  • Chicken – skin on, free range
  • Vegetables – all types that grown above the ground. Leafy greens, spinach, broccoli, cauliflower, cabbage, avocados, mushrooms, lettuce.  Stay away from root veggies, the ones that grow in the dirt
  • Cheese – choose the full fat varieties.
  • Cream – full fat, double, whipping.
  • Full fat milk – avoid all flavored milks and avoid any milk in large quantities because even though it may only contain 5% carbs, it is easy to drink a 250ml serving which equates to 12.5g carbs.
  • Nuts and seeds – a great snack but just watch not to overindulge as they still have a fair amount of carbs
  • Eggs – choose free range if you can
  • Fats – use butter, olive oil, coconut oil (high in oleic acid), lard, MCT oil

Foods to Avoid:

  • All processed sugar drinks – pop, juice, energy drinks, anything with sugar and carbs
  • All cakes, biscuits, jams, sweets.
  • All cereals – most cereal contains anywhere from 50%-80% carbs. No wonder they are known as CEREAL KILLERS!!!
  • Bread, pasta, potatoes, sugar etc. There is little nutritional value in these foods and they are loaded in carbs
  • Fruit is something that should be limited because of the high fructose content. It is natures candy. Yes fruit has vitamins and healthy nutrients, but you will be getting far more nutrients from your increase veggie intake. Choose nutrient dense, low carb fruits such as berries. Fruit such as pineapple, mango, and especially dried fruits, should be avoided. Also avoid ALL fruit juices. They have an incredibly high glycemic index, which will make your insulin spike (and start storing fat again). “If you are overweight, fruit is not your friend”.
  • All wheat products have a high glycemic index, raise your blood sugar and increase appetite
  • Grains avoid all grains including wheat, oats, barley, spelt etc.
  • Pasta  is extremely high in carbohydrates and has almost no nutritional value
  • Starchy vegetables if you can tolerate some carbs, choose highly coloured starchy vegetables such as pumpkin, carrots, beetroot or sweet potato for their wonderful phytonutrients and vitamins.
  • Rice very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables or check out cauliflower rice recipes
  • Rice crackers these are almost 80% carbs and incredibly processed, especially the flavored ones. Avoid.
  • Diet or low fat products check the labels and you will see how processed they are and how much higher in carbs they are compared to their regular version e.g, low fat cream cheese can be up to 15% carbs, whereas the regular is only4%