How To Still Eat All Of Your Favorite Foods But Low Carb Version

Some people think that following a low carb or ketogenic diet is too difficult to follow especially for the long run but you would be completely wrong if you know how to substitute your favorite foods.  Let’s look at some alternative foods that are easy to make and taste virtually the same or better than the high carb choice.

Potatoes:  One small to medium potato has a whopping 30g carbs!  But what about our beloved mashed potatoes that goes so well with meatloaf?  Make mashed potatoes with cauliflower!  Simply boil cauliflower for 12-15 minutes until well cooked and drain it well.  You can put the cauliflower in a clean dish towel and squeeze until dry.  The dryer the cauliflower the better your mashed potatoes will turn out.  Mash them with some butter or coconut oil, ¼ cup sour cream (lower carb than milk), salt and pepper.  I like to add a little parmesan cheese and garlic for added flavor and my husband actually adds pickle juice and it’s actually really good.

Rice: 100g of white rice has 28g carbs, minimally.  White rice is also void of nutrients and is simply starch.  Substitute rice for cauliflower.  (I love this vegetable!)  Simply place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces.  Or you can grate the cauliflower instead.   Heat some olive oil or coconut oil in a skillet and cook over medium heat until it turns slightly brown (3-5 minutes).   Mix in your favorite ingredients that you would normally put in your rice (low carb ingredients of course).

Bread: 2 slices of bread have between 20-25g carbs.  I have posted many recipes for low carb, gluten free bread, naan bread and buns.  Scroll down on my blog and you will see many recipes or you can simply google low carb almond flour bread or low carb coconut flour bread.  Most recipes I have seen have about 1-3 net carbs per serving.

Pizza:  1 large slice of pizza has at least 25g carbs.  You can make low carb pizza using yet again, cauliflower!  Prepare your cauliflower exactly the same as you do for the rice.  Boil the rice for about 5-7 minutes and drain.  Wrap the cooked cauliflower in a clean dish towel and squeeze until the cauliflower is dry.  Again, the dryer the better.  Put in a bowl and add 2 eggs (beaten), ½ cup mozzarella cheese, ¼ cup parmesan cheese, 1 tsp oregano, a little salt and garlic.  Mix well.  Don’t be afraid to get your hands in there to mix it well.  Put on baking tray lined with parchment paper so it doesn’t stick.  Press so it looks like a pizza crust.  Bake for 20 minutes.  Add all of your favorite (low carb) toppings and bake again for another 10 minutes or until browned at the top.

Pasta: 100g of pasta has no less than 25g carbs.  Well, this time I cannot give you a cauliflower recipe for pasta but I can recommend some low carb pastas that you can buy in a grocery store or local health food store.  While there are many low carb pastas to choose from, I recommend ones that are not made with wheat flour.  Some of them could include:

  • Miracle Noodles: There are 8 different types of Miracle Noodles (including a rice version) available which all have ZERO carbs and are made out of a water-soluble fiber made from the Konjac plant
  • Zucchini pasta: You can buy (or make) zucchini pasta which contains in 1 cup less than 4 total carbs and 1-2g fiber which leaves only 2 net carbs
  • Black bean pasta: Made from 92 percent black beans (and 8 percent water), they’re loaded with 25 grams of protein per serving, 17 total carbs and 12g fiber which leaves the net carbs at only 5g!

Add all of your favorite toppings but be careful with spaghetti sauce as it often has added sugar.  Used mashed tomatoes or olive oil instead.  Add some ground beef, cheese and spices like garlic and oregano and you will be in heaven!

So enjoy your favorite meals without the guilt!

Coconut Flour Bread

This coconut flour bread is gluten free and has only 1 Net Carb Per Slice!  This recipe makes 1 loaf or 12 slices

Ingredients:

  • ½ cup coconut flour
  • ¼ teaspoon sea salt
  • ¼ teaspoon baking soda
  • 6 eggs
  • ½ cup melted coconut oil

Directions:

  1. Preheat the oven to 350°F (175°C).
  2. Sift together the dry ingredients.
  3. Slowly add the wet ingredients into the dry ingredients and stir until very smooth.
  4. Grease a small bread pan with coconut oil or use parchment paper and fill about ⅔ of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean.
  • Recipe taken from Diet Doctor

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

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

Remedies for Blood Sugar Issues

Top Remedies for Blood Sugar Issues

Do you have blood sugar issues?  Hypoglycemia, Pre-diabetes or diabetes?  As you know by now I am a big advocate of the low carb lifestyle.  Why?  If we eat too much sugar or high-glycemic carbohydrates (white rice, cakes, crackers, bread, potatoes and cookies), we experience a rapid influx of blood sugar. Our body must rush in to compensate with a spike of insulin to take care of the sudden overabundance of glucose, leaving us tired and irritable from the yo-yo effect.   Keeping your blood sugars balanced is one of the most important steps you can take for overall health and vitality as well as weight control. Besides eating a wholesome diet rich in low-glycemic whole fruits, vegetables, protein, and complex carbohydrates, you can optimize your blood sugar levels by including supplements that promote glucose balance.

Check out the top remedies to help you control your blood sugar levels.

  1. Chromium: The best form of this trace mineral is chromium picolinate. Chromium can normalize blood sugar levels, improve blood sugar utilization and decrease insulin requirements in people with glucose intolerance and insulin resistance.
  2. Alpha-Lipoic Acid (ALA): Not only is ALA a very potent anti-oxidant, it enhances insulin sensitivity
  3. Banaba Leaf Extract: Banaba leaf contains corosolic acid that helps transport glucose from the blood into cells for use as energy
  4. Cinnamon: Cinnamon is a powerful antioxidant and works to improve blood glucose by slowing stomach emptying after meals and enhancing insulin sensitivity
  5. Fenugreek: Fenugreek supports balanced blood sugar levels by slowing digestion and carbohydrate absorption. Fenugreek may also stimulate insulin production due to an abundance of amino acids
  6. Gymnema Sylvestre: Gymnema Sylvestre normalizes blood sugar by increasing insulin levels, reducing glucose absorption, and improving sugar uptake
  7. Magnesium: Magnesium increases insulin sensitivity and supports healthy glucose levels

Low carb, low carb, low carb.  Sugar is clearly the culprit to blood sugar issues.  By following a low carb diet you will not have the blood sugar spikes that carbohydrates cause.  It’s really not hard.  It’s simply a matter of being a little creative with your diet and opting not to eat potatoes, pasta, rice and bread.  These are the biggest culprits to name a few.  As much as fruit is healthy for you, it is not good for blood sugars to limit fruit to no more than 1-2 per day and stick with the low glycemic choices like berries.