There is a low carb and gluten free alternative to pretty much every food you want, even junk food! I have made low carb mashed potatoes, rice and pizza with cauliflower and my husband and family loves them all. I have hamburgers made with almond flour and I even bring my own buns to a restaurant when I feel like a hamburger with a bun and not just lettuce. I have the most moist banana bread and cheesecake or cookies, all low carb and gluten free. My point is, don’t give up your favorite foods. Take some time one day per week (or less) and make those buns or bread you want, pizza and whatever you crave. It’s just a matter of not being lazy and preparing foods ahead of time. You can do it! I have posted all of my recipes on my blog so just scroll down to find them. One of my favorite places to get recipes is on divalicious.com but there are so many sites that post recipes that are keto friendly and gluten free.
Have you given up bread in order to stick to your low carb diet? You don’t have to with recipes like this. I have been making low carb almond buns for months now and not only are they only 2 NET carbs per bun, they are also gluten free and high in fiber so they will fill you up. They literally take only 10 minutes to make so take some time this weekend and do a few batches and then freeze them individually so you have them handy at all times. Summer is coming up (not soon enough) and we will be BBQing again and who doesn’t love a big fat juicy burger on a bun? You can even make them into sausage or hot dog buns depending on how you shape them. Be creative and add garlic or olives to your recipe. Add cheese on top…whatever you want! This recipe is a little different from mine. I got it from the Diet Doctor web site and it is my weekend project as I just ran out of my other buns. Personally I like to have toast with my eggs or a sandwich for lunch so I need to make some more. My family loves my bread so much I have made it for them as well! Give it a try…you won’t be disappointed!
2 NET CARB KETO ALMOND BUNS
- 1¼ cups almond flour
- 5 Tbls Psyllium powder
- 2 teaspoons baking powder
- 1 teaspoon sea salt
- 2 teaspoons cider vinegar
- 1 cup boiling water
- 3 egg whites
- 2 tablespoons sesame seeds (optional)
- Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.
- Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while beating with a hand mixer for about 30 seconds. Don’t over mix the dough, the consistency should resemble Play-Doh.
- Moisten hands and form dough into 4 or 8 pieces of bread. You can also make hot dog or hamburger buns. Place on parchment paper so it doesn’t stick.
- Bake for 50–60 minutes, depending on the size of your bread. They’re done when you hear a hollow sound when tapping the bottom of the bun.
- Serve with butter and toppings of your choice. Store the bread in the fridge or freezer.
Ok so we are 18 days into the New Year. How many of you made a New Years Resolution to lose weight? What are you doing to lose the weight? Are you still following it or have you fallen off of it already? Anyone who has tried to lose weight will say how difficult it is because it is so hard to give up your favorite foods. I will say again and again and again…STOP DIETING!!! Change your lifestyle and don’t be too lazy to prepare your meals. I mean, how bad do you want to lose weight? Not everything comes so easy but if you are determined to lose weight AND gain health, follow the rules of my low carb program. Know that you can have bread and buns but you have to bake your own so they are low carb, high fiber AND wheat and gluten free. Most of my recipes use almond or coconut flour and are so much better tasting than any other breads I have ever had. I can go to a restaurant and order a hamburger (providing there are not fillers such as bread crumbs in it) and bring my own bun. The first time I did this, I think my husband was embarrassed. I seriously don’t care. I just tell the waitress to bring my burger without a bun and say that I can’t eat wheat so I brought my own. They honestly don’t care. There is nothing that you can’t have if you make your own. I never used to bake but now I am learning to make my own breads, pizzas, chocolate, sweets and whatever else I want. I post many recipes on my blog but you just have to google low carb, gluten free recipes and boom…thousands of recipes are available.
So, for now I am going to re-post some of the more important things about following a low carb diet. Please see below for the Rules of the Game on low carb diets. It is important that you don’t cheat and slip in more carbs than you’re allowed. Once you are down to the weight you want to be you can start increasing your carbs but if you start gaining weight again, follow the rules and get back to where you should be.
NOTHING TASTES BETTER THAN THIN FEELS!
I think following any diet that consists of low carb, HIGH good fats and moderate protein is the healthiest thing you can do for your body. I promise if you follow what I am telling you, you will start to lose weight right away and your energy will increase and most importantly, you will lose all cravings for sugar/carbs. Please see the rules below. This program works by starving your body of sugar forcing it to burn fat for energy. The #1 fuel that your body can and does easily use is sugar. When you keep your sugars/carbs below 30 NET carbs, it has NO CHOICE but to burn its reserve energy which is fat! See below for checking how much fat you are burning.
#1 RULE to remember…EVERYTHING and I mean EVERYTHING with the exception of meat and fat is a carbohydrate and all carbohydrates are sugar! This includes fruit, vegetables, grains…everything except meat and fat breaks down into sugar.
RULE #2: You are only allowed 30 NET carbs per day or less. What is a NET carb? Not all carbs are created equal and some behave differently than others. For example, fiber (which is a carbohydrate) and sugar alcohols (xylitol, sorbitol etc) cannot be absorbed by the human body so they go through the system unabsorbed and more importantly, they do not have a glycemic response. This means they do not require insulin to be metabolized. So to determine your NET carbs, here is the math:
Total Carbs – Fiber – Sugar Alcohols = NET carbs. (Note: Atkins products uses glycerine in their bars and some other products which cannot be absorbed but he never lists the amount of glycerine so the math never works)
Example: Total carbs = 30 Fiber = 15 Sugar Alcohols 11. So 30-15-11= 4 NET carbs. The carbs left over after subtracting fiber and sugar alcohols (and glycerine) have a glycemic response and require insulin to be metabolized and these are what you are counting. Remember only 30 NET carbs per day. You will be surprised how many carbs are in an apple or a cup of broccoli. Here is the link for the Atkins carb counter site. Use it for reference all the time:
RULE #3: No potatoes, NO pasta, NO rice, NO bread and NO fruit (for now). I have a deadly recipe for low carb, gluten free bread made with almond flour and psyllium husk but you cannot have this for at least 2-3 weeks until you break old eating habits.
RULE #4: You MUST increase your good fats. These include coconut oil, olive oil, macadamia oil and MCT oil. I use MCT oil for my salad dressings, coconut oil for EVERYTHING including cooking (it is very stable under high heat conditions) and take a shot of MCT oil mid-afternoon and/or prior to my meals.
RULE #5: You MUST check your ketones. This is non-negotiable! When you are burning fat (it usually takes 2-3 days to convert your body) a by-product of fat burning is ketones. This means that once you start burning fat for energy, ketones will be in your urine. Go to the drug store and ask for ketone stix. You can even get ketone/diastix which will show fat burning and blood sugar levels, should you have blood sugar issues. The ketone stix go from a beige color all the way up to deep purple. The darker the color, the more fat you’re burning! If you are not burning ketones, you are NOT burning fat, simple as that. This means that you are still eating too many carbs or more importantly not eating enough fat. There is no cheating on carbs on this program. Your body will happily use sugar way faster than fat for energy as it is the easiest. It’s actually exciting to pee on that damn stick to see the dark color knowing that I am burning fat! I have noticed that if I don’t eat enough fat, my ketones are just showing trace. Once I started taking more MCT oil (shots in the afternoon and as a salad dressing) my ketones went large! You will see the difference right away.
Glycemic index and glycemic load: It is important to note the glycemic index in your food choices. The low glycemic foods do not require as much insulin to metabolize. You can download lists of food and their glycemic index from Google.
So what are you eating?
Protein (eggs, cheese, meat, bacon, protein isolate shakes for snacks etc). The ONE bars ad Quest bars are low carb but I would stay away from them for the first few weeks to wean off of sugar taste. Also, they may take you out of ketosis but you will know by checking it.
Vegetables but not the root/starchy ones. Good choices are all lettuce(s), cauliflower, broccoli, cucumbers, cabbage, celery etc. CHECK the Atkins carb counter for amount of carbs in these vegetables. We have been programmed to count calories but calories do not count on this diet. You MUST however count carbs (NET carbs).
I strongly suggest that you have a dozen boiled eggs in your fridge at all times, as well as cooked chicken and cut up vegetables and lettuce. Sometimes we get lazy cooking and so having stuff prepared makes it much easier. I also have a home-made soup in the fridge at all times. My soups have chicken and vegetables (the ones allowed above). Be careful not to eat too many vegetables though as they are carbs.
Copy and paste this link to get the Dr Atkins NET carb counter: https://files.atkins.com/1501_CarbCounter_Online.pdf Know and chart your total carbs for the day so you stick below 30 net carbs but remember that everyone’s level of total carbs are different so again, it is vital you check your ketones. If you’re not burning ketones, you are eating too many carbs even if you are at 30 net carbs. It still may be too much for you.
- 5 Eggs separated
- 1/2 Cup (58g) Coconut flour
- 1/2 Cup (107g) Erythritol or sweetener
- 1/2 Cup (113g) Butter, unsalted softened
- 1/4 teaspoon Salt
- 1/2 teaspoon Baking powder
- 1 teaspoon Vanilla extract
- 1 Cup (245g) Pumpkin puree
- 1 teaspoon Pumpkin spices
- 8 oz (224g) Cream cheese softened
- 1/4 cup (54g) Erythritol Or Sweetener
- 1 Egg
- 1 teaspoon Vanilla extract
- 1/3 Cup (38g) Coconut flour
- 1/3 Cup (71g) Erythritol Or Sweetener
- 1/4 Cup (56g) Butter, unsalted softened
- 1 teaspoon Cinnamon
Preheat the oven to 180C/375F degrees.
Grease and line an 8 inch springform cake tin with parchment paper.
In a bowl, mix the erythritol and butter together until soft and blended.
Add the egg yolks and vanilla extract and stir thoroughly.
Add the coconut flour, salt, baking powder and beat until combined.
In another bowl, whisk the egg whites until stiff.
Gently fold the egg whites into the cake mixture.
Spoon half of the mixture into the baking tin and smooth evenly.
In a bowl, add the softened cream cheese and beat with the erythritol (or sugar substitute).
Add the egg, vanilla extract, lemon juice, zest and beat until smooth.
Spoon this mixture over the cake mixture into the cake tin and smooth evenly.
Add the other half of the cake mixture over the cream cheese layer and smooth.
For the topping, place the coconut flour, cinnamon and erythritol in a bowl and mix until combined.
Add the butter and mix with your hands, gently, so that the mixture looks like breadcrumbs.
Scatter the topping over the cake mixture.
Bake for 40-45 minutes until firm and the top is cooked.
Remove from the oven, allow to cool, then place in the fridge to firm.
Serves 10 slices
Nutritional Info per slice: 278 Calories, 24g Fat, 7g Protein, 10g Total Carbs, 5g Fibre, 5g Net Carbs
I got this recipe from foodnetwork and will absolutely try this one!
- Kosher salt, as needed, plus 1/2 teaspoon
- 1 large head cauliflower, cut into small florets
- Vegetable oil spray
- 1 cup heavy cream
- 2 ounces cream cheese, cut into small pieces
- 1 1/2 teaspoons Dijon mustard
- 1 1/2 cups shredded sharp Cheddar, plus 1/2 cup for topping the casserole
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon garlic powder
Special equipment: 8 by 8-inch baking dish
Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Season the water with salt.
Spray the baking dish with vegetable oil spray.
Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.
Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.
Recipe courtesy George Stella
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!