tag:blogger.com,1999:blog-21191195401795307922024-03-24T22:42:49.064-07:00The Slow Carb CookA slow carb cookbook collection of recipes, great for people on a slow carb diet! Diet recipes don't have to be boring!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-2119119540179530792.post-17964164878821891372013-07-15T19:57:00.000-07:002013-07-15T19:57:00.854-07:00Baked or Grilled Garlic Asparagus<br />
In the summertime, one of the best vegetable side dishes you can serve with a steak is <b>grilled asparagus</b>. It's so easy to cook, and when done right, tastes so delicious. This simple recipe all pair wonderfully with your favourite slow carb recipes, especially steak or chicken recipes. Give it a try and let me know what you think.<br />
<br />
<b><u>Ingredients</u></b><br />
<br />
<ul>
<li>Asparagus stalks (bend them near the root end, and where they naturally crack, you can cut and dispose of the bottoms)</li>
<li>2 tbsp olive oil</li>
<li>a few cloves of garlic (to taste)</li>
<li>2 tsp dried rosemary</li>
<li>salt and pepper (to taste)</li>
</ul>
<br />
<br />
<b><u>Instructions</u></b><br />
<br />
<ol>
<li>Preheat your oven to 400 F.</li>
<li>Crush/dice the garlic.</li>
<li>Mix the seasonings and garlic into the olive oil in a small bowl.</li>
<li>Place the asparagus on a baking tray, and spoon the olive oil mixture over it. Move around to try to coat as much as possible.</li>
<li>Cover the baking tray with a lid or aluminum foil, and bake for about 10 minutes. This will help steam the asparagus.</li>
<li>After 10 minutes, remove the lid/foil and continue baking for another 5-10 minutes to crisp the edges of the asparagus and garlic. For faster browning, you can try using the broiler for a few minutes, but pay close attention to it!</li>
</ol>
<br />
<b><u>Options and recommendations</u></b><br />
<br />
As an alternative to baking in the oven (especially in the hot summer weather!), I love cooking my asparagus on the grill alongside my steaks. You can toss the vegetables with the olive oil mixture ahead of time, and then place the stalks individually on a cooler section of the BBQ. If you do this method, you might also want to consider using an oil with a higher smoke point, as olive oil tends to burn at the high temps of your grill. Try a bit of canola oil or grapeseed oil if you wish!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-48031923306734075302012-11-28T22:26:00.000-08:002012-11-28T22:26:23.429-08:00Slow Carb Breakfast Burrito RecipeWhen you're trying your best to stick to an honest slow carb diet, sometimes you get into a groove of repeated the same recipes over and over, and they end up getting boring. In the worst case, they make it easier for you to be less diligent on your diet, and you may cave in and eat something you shouldn't. To avoid this, sometimes it is a good idea to change things up. <br />
<a name='more'></a><br />
When I've been on a <b>4 Hour Body slow carb diet</b>, I routinely cook black beans or lentils, avocado, vegetables, and scrambled eggs for breakfast, and serve it all with hot sauce. It's pretty good, it satisfies me until lunch, and I never feel guilty. However, a friend of mine suggested that if I try this quick recipe change, it's almost like you get an entirely different meal but with the exact same nutrition value. This small change in preparation will allow you to make a <b>guilt-free slow carb breakfast burrito recipe</b> in no time flat. While it's not a true breakfast burrito, in the sense that there is no carb-filled wrap or bread, the presentation makes for a nice change and it tastes great.<br />
<br />
Try out this recipe which I routinely use to prepare my slow carb breakfast, though you can really add any slow carb ingredients that you'd like. The trick is in the preparation and the presentation!<br />
<br />
<u><b>Ingredients:</b></u><br />
<br />
<ul>
<li>4 eggs, separated into yolks and whites</li>
<li>1/2 cup black beans or lentils</li>
<li>1/4 cup chopped white onion</li>
<li>1 chopped Roma tomato</li>
<li>1 green/red/yellow pepper, diced</li>
<li>1/2 avocado, cubed</li>
<li>1 cooked chicken breast, chopped (leftovers work great in this recipe! Try slices of last night's steak, or pork chops... experiment!)</li>
<li>Olive oil</li>
<li>Salt & pepper</li>
<li>Salsa</li>
</ul>
<br />
<u><b>Directions:</b></u><br />
<br />
<ol>
<li>The first step is to make the "wraps." Do this by heating your frying pan until it is hot, adding a bit of olive oil or cooking spray, and then add half of the egg white mixture. Quickly swirl to pan so that the egg whites spread out evenly. This will cook very quickly. When the wrap is no longer moist, remove it from the heat. Repeat for a second wrap with the rest of the egg whites.</li>
<li>To the empty frying pan, add the beans/lentils, onion, diced peppers, and chicken/steak/pork. Saute for a few minutes until everything is cooked through</li>
<li>In a bowl, whisk the egg yolks, and season them with salt and pepper.</li>
<li>Add the beat egg yolks to the vegetable/meat mixture in the frying pan, and continue to stir things until the eggs completely cook. This is essentially preparing a deluxe plate of scrambled eggs!</li>
<li>When the egg yolk mixture is ready, split it between the two "wraps" and add some avocado cubes before folding over to make a loaded breakfast burrito.</li>
</ol>
<br />
<u><b>Recommendations:</b></u><br />
Depending on the thickness of the egg white wraps, these burritos may be very flimsy, or they may be perfect. Don't get discouraged if they don't look amazing each time. Cooked eggs can be finicky! As with most of my slow carb recipes, I highly recommend serving this with salsa and hot sauce. Let me know how it goes for you and if you like it!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-7094962041244756182012-05-23T15:00:00.000-07:002012-05-23T15:00:01.326-07:00Mushroom-Smothered Pork ChopsPork chops are one of my favorite dinners. The recipe that I've typically had in my family is some variation of coating with flour or bread crumbs, and then frying. Not very appropriate for a slow carb diet. However, we modified the recipe a little and combined several other ideas, and the result was this slow carb mushroom-smothered pork chops recipe that is bound to please! What they lack in the crispy crunch department is more than made up with the delicious flavors!<br />
<br />
<b>Ingredients:</b><br />
<br />
<ul>
<li>1 medium onion, diced</li>
<li>3 cloves of garlic, chopped (or more, depending on your preference)</li>
<li>1-2 lbs of mushrooms, sliced/chopped (use any variety or mixture you like!)</li>
<li>White cooking wine (or flavor of your preference again)</li>
<li>Olive oil</li>
<li>Pork chops (I like boneless the best!)</li>
<li>Thyme</li>
<li>Rosemary</li>
<li>Sea salt</li>
<li>Black pepper</li>
</ul>
<br />
<b>Directions:</b><br />
<br />
<ol>
<li>Preheat a large pan on the stove to medium-high heat.</li>
<li>Add a bit of olive oil to a frying pan, and add the diced onions.</li>
<li>Cook the onions, mixing frequently to prevent burning, until they have softened.</li>
<li>Add the chopped garlic.</li>
<li>Add the sliced mushrooms. Mix things around, and as the mushrooms shrink with the heating, they will free up more space to add more if you don't have the room to add them all in one go.</li>
<li>Continue cooking until it is the consistency that you like. Then add 1/2 cup of wine, mix, and allow that to cook off for a few minutes longer. While that's finishing, season the pork chops with the salt, pepper, rosemary, and thyme.</li>
<li>Remove the mushrooms from the pan and set aside momentarily.</li>
<li>Add the pork chops to the pan and cook on medium high for about 3 minutes on each side, or until they are nicely cooked. I sometimes throw in a dash of the wine at this point. (An alternate method that I like to do is to sear the pork on high heat briefly on each side to give it a bit of crispiness, and then immediately reduce the heat or remove the pan from the heat, and finish up the cooking under medium heat).</li>
<li>Remove the pork, and if desired you can cover it to keep it warm and allow it to continue cooking itself a bit longer.</li>
<li>Transfer the pork chop to a plate, and then smother it in the sauteed mushrooms.</li>
</ol>
<div>
<b>Options and Recommendations:</b></div>
<div>
I enjoy this pork chop recipe with a nice salad, and maybe a side of some sort of beans. A typical slow carb presentation! I also think that a glass of wine goes well with this meal. Enjoy!</div>
<div>
I'm keen to try another variation of this by coating the pork in almond or walnut flour before frying, similarly to how is done in my <a href="http://slowcarbcook.blogspot.ca/2012/05/slow-carb-chicken-strips.html">slow carb chicken fingers recipe</a>.</div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com1tag:blogger.com,1999:blog-2119119540179530792.post-40794117098803760502012-05-21T10:58:00.001-07:002012-05-21T10:58:19.745-07:00Slow Carb Chicken StripsBeing on a slow carb diet doesn't necessarily mean that you have to give up some of your favorite comfort foods! Sometimes, we have craving for sweets or deep-fried goodness that don't at all feel like they deserve a place in any diet plan. But, that doesn't have to be the case! With a few smart tweaks to conventional recipes, you can prepare dishes that will still be within the rules of your diet and will satisfy your craving. As a bonus, this recipe will even be loved by your kids, so you can stick to your diet and satisfy them at the same time! This recipe for slow carb chicken strips that I have here I found on the <a href="http://www.slowcarbfoodie.com/2012/01/23/chicken-tenders-slow-carb-and-paleo-comfort-food/">Slow Carb Foodie website</a>. The crunch of these chicken tenders will totally hit the spot, and when paired with other slow carb diet foods, such as black beans and broccoli, or this <a href="http://slowcarbcook.blogspot.ca/2012/05/edamame-and-carrot-salad.html">low calorie edamame and carrot salad</a>, you'll have a wonderful meal that you won't feel guilty about eating!<div>
<br /></div>
<div>
<b>Ingredients:</b></div>
<div>
<ul>
<li>2 chicken breasts, skinless and boneless, cut into strips</li>
<li>1 cup almond flour</li>
<li>1 egg</li>
<li>sea salt</li>
<li>black pepper</li>
<li>your preferred seasoning (e.g. chili powder, paprika, oregano, cumin... whatever you like!)</li>
</ul>
</div>
<div>
<b>Directions:</b></div>
<div>
<ol>
<li>Preheat your oven's broiler on it's high setting.</li>
<li>Cut the large chicken breasts into appropriately sized fingers / strips.</li>
<li>Add and mix the almond flour, sea salt, black pepper, and other seasonings (use as much or as little as you like!) to a large dish or Ziplock bag. Use something that has enough room to shake / move things around. Don't use a small bowl or you will make a mess!</li>
<li>Break the egg into a bowl and beat it.</li>
<li>Dip the chicken strips into the beaten egg to coat it well.</li>
<li>Transfer the chicken to the seasoning bag or container, and shake or mix to coat it well with the seasoning mixture.</li>
<li>Place the chicken on a pan, and then put the pan in the oven beneath the broiler.</li>
<li>Broil for 10 minutes, then remove the pan, flip the chicken, and broil for another 5 minutes or so. The chicken is done when the coating begins to brown nicely.</li>
<li>Remove from the oven and serve with your favorite dipping sauces or condiments (slow carb friendly, of course!)</li>
</ol>
</div>
<div>
<b>Options and Recommendations:</b></div>
<div>
Almond flour works well for this recipe, but feel free to try any other nut flour to replace the regular flour or cornstarch that you would normally use.</div>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-35247519217132137512012-05-06T17:49:00.001-07:002012-05-06T17:53:22.794-07:00Edamame and Carrot SaladThis recipe is a simple and healthy one that is promoted by <a href="http://www.heartandstroke.on.ca/site/c.pvI3IeNWJwE/b.6667973/k.1C77/Recipes__Carrot_and_edamame_salad.htm">The Heart and Stroke Foundation</a>. It may not be the strictest slow carb recipe that I have, but it's simple, tastes good, and is good for you. I'm sure that it could find a place in anyone's slow carb diet repertoire. If nothing else, it at least is a change of pace from the usual beans and lentils recipes. You know what I mean. ;) A 3/4 cup serving of this recipe only has 107 calories, 8 g of protein, 6 g total fat, and 8 g of carbs (4 g are fiber).<br />
<br />
<b><u>Ingredients:</u></b><br />
<br />
<ul>
<li>500 g shelled soy beans (edamame)</li>
<li>3 large carrots, shredded</li>
<li>3 tbsp chopped coriander or parsley</li>
<li>2 tbsp sesame seed paste (tahini) or peanut butter</li>
<li>2 tbsp low-sodium soy sauce</li>
<li>1 tbsp rice vinegar</li>
<li>1 tbsp fresh ginger, minced</li>
<li>1 small clove if garlic, minced</li>
<li>1/4 tsp chili paste or hot sauce (optional)</li>
</ul>
<br />
<b><u>Directions:</u></b><br />
<br />
<ol>
<li>Cook the edamame for 4 minutes in boiling water.</li>
<li>Drain and rinse the edamame in cold water, then transfer them to a large bowl.</li>
<li>Add the shredded carrots and coriander/parsley.</li>
<li>In a separate bowl, combine the remaining ingredients to make the dressing. Whisk well to mix.</li>
<li>Add the dressing to the beans and carrots, and mix well to coat everything.</li>
<li>Serve!</li>
</ol>
<br />
<b><u>Options and Recommendations:</u></b><br />
Though not absolutely required, I enjoy this dish best when it's cold, so I cover and refrigerate for a while if I have time. This makes a great appetizer for a nice summer meal or barbecue.Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-14163373831428206362012-04-23T21:12:00.000-07:002012-04-23T21:14:57.829-07:00Kidney Beans Nutrition FactsGiven that beans are such a regular part of a <b>slow carb die</b>t and <b>slow carb recipes</b>, I thought that it might be a good idea to take a look at what exactly makes them so healthy. On that note, this post is all about <b>kidney beans nutrition facts</b>, and why you should incorporate them into your diet. I'm sure that anyone who has been following the slow carb diet (made popular by Tim Ferriss in his book "The 4 Hour Body") knows how frequently their meals include some kind of beans or legumes. Luckily, there are several different varieties to choose from, so it doesn't always have to be the exact same meal every single day. Undoubtedly, though, you will be find favorite recipes as you progress through the diet. One of my favorite ingredients that seems to be a staple for many of the meals I consume are kidney beans (so it's a good thing I like them!).<br />
<br />
Kidney beans are actually the seeds of a bean plant, with the Latin name <i>Phaseolus vulgaris</i>. The beans themselves grow in the large green pods like those that inhabit so many people's home gardens. Think about green beans or string beans, but much fatter pods. The beans themselves are typically dark red or reddish brown, though you can also readily find white kidney beans (or, simply, white beans). These common beans are used around the world, both dried or canned, in a wide range of both hot and cold recipes. They are truly versatile!<br />
<br />
One of the first things the people always seem to want to know is the <b>kidney bean's calories</b>. If they're so frequently included as diet foods, they must be low-calorie, right? I took at look at the <a href="http://www.fitbit.com/foods/Kidney+Beans/81511">fitbit nutrition database</a> (as I'm pretty into my new fitbit ultra right now, but that is a story for another time!) Well, they're pretty good, coming in at 307 calories in a 1 cup serving of cooked beans. However, these are not all simple carbohydrate calories, because most of them derive from the protein and fiber. Let's look a little closer at the kidney bean's nutrition, including the main three biomolecule classes of carbohydrates, fats, and proteins. (I love applying my biochemistry education to real life!)<br />
<br />
In that 1 cup serving of kidney beans, there is a total carbohydrate amount of 56 g, of which only 8 g are sugars, but 19.5 g are dietary fiber. This is one of the biggest reasons why beans are so good for you: their high fiber content! In addition, another great testament to the nutrition of these beans is their low fat content, with only 1.2 g of total fat (of which 0.1 g is saturated). In terms of protein, our bean serving has 22.2 g, which is also pretty decent.<br />
<br />
Of course, whenever people look at the nutrition facts and labels, they are not just interested in those three classes of molecules or the calories. One of the other big numbers is the cholesterol. Obviously, the cholesterol value is very important to people who have cardiovascular health problems such as hypertension or atherosclerosis, as they would want to minimize the amount of cholesterol in their diets. Luckily for them, the <b>kidney bean's nutrition</b> label shows that it is like a super food, with 0 (zero!) cholesterol! Also on the topic of cholesterol, I will also point out the value of having high dietary fiber, which as I showed above, these beans certainly do. Fiber actually works to lower the "bad" cholesterol that is already in your body. (I'm not getting into a discussion of "good" vs. "bad" cholesterols. Maybe another time!) So, you can see why including kidney beans in a slow carb diet, or any weight loss plan, is absolutely essential to helping lower fat and cholesterol.<br />
<br />
The <b>kidney beans nutritional information</b> label also gives more info about the vitamins and minerals in our single serving amount we've been looking at. I won't go into details about what each of these important molecules actually do in the body (maybe that's also another post!), but I will just list them off here in terms of their percentage of the daily recommended allowance:<br />
<br />
<ul>
<li>Vitamin A: 0%</li>
<li>Vitamin C: 11%</li>
<li>Calcium: 15%</li>
<li>Iron: 39%</li>
<li>Thiamin: 65%</li>
<li>Riboflavin: 24%</li>
<li>Vitamin B6: 37%</li>
<li>Niacin: 19%</li>
<li>Magnesium: 74%</li>
<li>Phosphorus: 75%</li>
<li>Zinc: 31%</li>
<li>Copper: 101%</li>
<li>Pantothenic Acid: 14%</li>
</ul>
<br />
The point is that kidney beans contain a wide assortment of these vitamins and minerals that are needed by your body for it to work properly.<br />
<br />
Kidney beans are used by several cultures around the world. They are very popular, and very common. They can be dried for prolonged storage, and then simply rehydrated when it's time to use them, or they can be purchased canned and ready to eat. With the multitude and diversity of recipes available that include kidney beans (I have lots on my site! Check out my <a href="http://slowcarbcook.blogspot.ca/2011/02/super-slow-carb-chili-with-beef.html">traditional chili recipe</a> or my <a href="http://slowcarbcook.blogspot.ca/2011/02/slow-carb-turkey-chili.html">turkey chili recipe</a>!), there really is no excuse to not include these in your slow carb diet plans! I hope that you learned something from this post and you can now better appreciate one of the slow carb "super" foods. Please remember to +1 me if you enjoyed it (top right of the page)!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com2tag:blogger.com,1999:blog-2119119540179530792.post-32274910780279108962012-04-07T13:49:00.001-07:002012-04-08T23:36:40.353-07:00Poached Eggs with AsparagusThis recipe for <b>poached eggs with asparagus</b> makes a very light meal which would be perfect for a <b>slow carb diet</b>, or any diet for that matter. It would make a great breakfast that doesn't take very long at all to prepare. For the hard core slow carb dieters, you could very easily add a portion of your favorite slow carb legume to the plate and have a very satisfying and filling breakfast. This feels like a meal best prepared on a sunny spring morning using <b>fresh asparagus</b> and <b>free range eggs</b>, and then eaten out on a patio.<br />
<br />
<b><u>Ingredients:</u></b><br />
<br />
<ul>
<li>A bunch of asparagus</li>
<li>Eggs, as many as you like (I prefer free range, with the deep yellow yolk!)</li>
<li>Salt and pepper to taste</li>
</ul>
<br />
<b><u>Directions:</u></b><br />
<br />
<ol>
<li>Bend the asparagus and discard the ends where they naturally break.</li>
<li>To a frying pan, add a small amount of water and boil.</li>
<li>At the same time, fill a pot of water and set to a low boil.</li>
<li>Add the asparagus to the water, and cover to steam for 4 or 5 minutes (until they are nicely softened but not mushy).</li>
<li>Meanwhile, to the<b> lightly boiling / simmering </b>pot of water, gently break the eggs into the water. Allow to cook for 2-4 minutes. </li>
<ul>
<li><b>Perfect poached eggs</b> will still have a runny yellow yolk, before it has begun to become hard-boiled. This may take some practice. The amount of time depends on how hot the water is. Also, if it is rapidly boiling, the bubbles with turn the uncooked egg into a giant mess. <b>No boiling!</b></li>
<li>Some people prefer to break an egg into a bowl and then gently pouring the egg into the water. Also, some people recommend adding a shot of white vinegar to the water, as the acidity helps to keep the egg together.</li>
<li>An obviously easier way it to get a set of egg poachers. :-)</li>
</ul>
<li>Remove the asparagus from the pan and distribute to breakfast plates.</li>
<li>Scoop out the eggs with a slotted spoon and serve over top of the asparagus.</li>
<li>Season with salt and pepper to your taste.</li>
<li>Serve alongside a helping of black beans, or other slow carb diet staples.</li>
</ol>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com2tag:blogger.com,1999:blog-2119119540179530792.post-2424460106629494162012-04-06T13:48:00.000-07:002012-04-08T23:36:51.367-07:00Slow Carb Diet: Orange Chicken RecipeSticking to a <b>slow carb diet</b> doesn't necessarily mean you have to give up great tasting food. While I've been following the <b>4HB diet</b>, I've used several of my cheat days to satisfy Chinese food cravings every once in a while. However, wouldn't it be nice if you could take some of that Chinese food flavor and use it during the rest of your week while still sticking to the diet? Maybe, a delicious Asian-style dish such as <b>orange chicken</b>?<br />
<a name='more'></a><div>
I came across this recipe for <a href="http://www.findingmyfitness.com/2011/02/recipe-book-orange-chicken/"><b>slow carb orange chicken</b></a>, posted by Jason over at <a href="http://www.findingmyfitness.com/">Finding My Fitness</a>. It's fantastic. It completely took care of my Chinese food cravings when I wasn't allowed to eat regular Chinese food during the week, and I didn't have to cheat on my diet to do it! I highly recommend giving this orange chicken recipe a try.</div>
<div>
<br /></div>
<div>
Let me know what you think!</div>
<div>
<br /></div>
<div>
<b><u>Ingredients:</u></b></div>
<div>
<ul>
<li>This recipe makes enough for 1 serving, so double or triple as necessary</li>
<li>1 chicken breast, cubed</li>
<li>Sliced vegetables, such as peppers or squash</li>
<li>2 stalks of celery</li>
<li>2 chopped green onions</li>
<li>1 egg</li>
<li>1 tbsp minced garlic</li>
<li>1/2 tbsp crushed red pepper</li>
<li>1/2 tsp orange zest</li>
<li>1-2 tbsp olive oil</li>
<li>optional - 1 tbsp soy sauce</li>
<li>optional - 1-2 cups bean sprouts</li>
</ul>
</div>
<div>
<b><u>Directions:</u></b></div>
<div>
<ul>
<li>Saute the garlic, ginger, and red pepper in the olive oil over medium heat.</li>
<li>Add the chicken and cook until browned on all sides (it will still continue to cook).</li>
<li>Add the vegetables and celery, and cook until they are soft.</li>
<li>Add the green onions and orange zest, and mix them in well.</li>
<li>Crack the egg into the frying pan, and mix it with the rest of the food to scramble it.</li>
<li>Remove from the heat, and enjoy.</li>
</ul>
<b><u>Optional extra steps:</u></b><br />
<ul>
<li>Add the soy sauce to the emptied frying pan, and scrape up any of the leftover bits.</li>
<li>Add in the bean sprouts, and cook just until they are warm and soft.</li>
<li>Serve with the chicken mixture.</li>
</ul>
<div>
That's all there is to it. A slow carb recipe that will let you eat orange chicken without having to wait for your cheat day meal. Give it a try, and I hope you enjoy it as much as I do. Thanks again to Jason for posting the original recipe.</div>
</div>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-61636724024275634692011-09-25T22:26:00.002-07:002012-04-08T23:37:15.534-07:00Lentils with Kale and ChickenHere's a new recipe for your slow carb cookbook that was passed to me for slow carb lentils with kale and chicken that is perfect for a slow carb diet. It only has a few ingredients, but it still makes for a delicious and satisfying slow carb meal. <br />
<a name='more'></a>It's a quick meal to prepare, made up with only slow carb ingredients, that you can make very easily when you get home from work and don't feel like cooking something elaborate and fancy. Please try it and let me know what you think!<br />
<br />
<b><u>Ingredients:</u></b><br />
<ul>
<li>2 chicken breasts, cooked ahead</li>
<li>1 can lentils</li>
<li>1-2 bunches of kale, shredded</li>
<li>1 small yellow onion</li>
<li>1-2 tbsp olive oil</li>
<li>1 tsp thyme</li>
<li>Salt and pepper</li>
</ul>
<b><u>Directions:</u></b><br />
<ol>
<li>Cook the chicken breast first or ahead of time, however you like. Simply, cook it in olive oil and season with salt and pepper.</li>
<li>Now for the rest of the meal, heat the olive oil on medium heat in a frying pan.</li>
<li>Dice the onion and add it to the heated frying pan. Season with the thyme, salt, and pepper. Cook for about 5 minutes until the onions are soft.</li>
<li>Add the kale and cook until it is limp and withered, about 5 more minutes.</li>
<li>Remove from the heat and transfer to a bowl.</li>
<li>Add another tablespoon of olive oil to the pan, warm it to medium heat, and add the can of rinsed lentils.</li>
<li>Season with salt and pepper, and heat it briefly (only need minute or two).</li>
<li>Remove from the heat, and mix with the onions and kale.</li>
<li>Serve in a bowl or plate, topped with the shredded cooked chicken.</li>
</ol>
<b><u>Options and Recommendations:</u></b><br />
Try serving this with a lemon wedge on the side, which you can squeeze over the top. It adds a wonderful flavor to the kale, and makes a nice presentation!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-3746994839211573442011-09-25T22:26:00.000-07:002012-04-08T23:35:11.305-07:00Slow Carb Snack Idea #3Even though a strict slow carb diet will leave you full and satisfied after each meal, a lot of people still search for slow carb snacks to have in between meals. While this probably is a sign that you could have larger portions for your meals, there are some foods that you can snack on without breaking the slow carb diet rules. <br />
<br />
I've published a few posts on some experimental recipes I tried (such as<a href="http://slowcarbcook.blogspot.com/2011/03/slow-carb-snack-idea-2.html"> roasted black beans</a> and <a href="http://slowcarbcook.blogspot.com/2011/02/slow-carb-snack-idea.html">almond butter on celery</a>), but even more simple than these, there is something much easier to get. <br />
<br />
Next time you are craving a slow carb snack in between your slow carb meals, eat a handful of <b>ALMONDS</b>! <br />
<br />
Don't have too many as nuts do have a lot of calories. But if you eat a handful, it will tide you over until your next slow carb meal, and you can feel good that you haven't broken any of the slow carb rules!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com1tag:blogger.com,1999:blog-2119119540179530792.post-6837560442365338882011-08-03T12:54:00.000-07:002012-04-08T23:34:53.268-07:00Slow Carb QuicheI've been getting away from posting my slow carb recipes, but I recently tried something new that I would like to share... a Slow Carb Quiche! It is definitely a work in progress, but it did taste good. It's like a traditional, more familiar quiche in that it has egg and vegetables and cheese. The slow carb variation is where the experiment needs a bit more work... <br />
<a name='more'></a>The crust is made out of beans! I can hear the slow carb dieters cheering already. ;) Please feel free to take my idea and modify it, because it certainly isn't perfect. But, I do like that I can make a quiche one evening, and then have my breakfasts ready to pop in the microwave for the whole week. This is very helpful for someone who doesn't have a lot of time to spend cooking in the morning before work.<br />
<br />
<b><u>My Experiment's Ingredients</u></b><br />
<br />
<ul>
<li>1 can lentils, rinsed</li>
<li>1 tsp olive oil</li>
<li>5 eggs</li>
<li>2 cups spinach</li>
<li>Crumpled feta cheese</li>
<li>3 strips bacon</li>
</ul>
<br />
<b><u>Instructions</u></b><br />
<br />
<ol>
<li>Before getting to the quiche, cook the bacon in its own frying pan until it is crisp, and then remove them to a paper towel to get rid of most of the excess fat.</li>
<li>Empty a can of lentils into a strainer, and rinse away all the packing juices. When they have dripped dry for a minute, transfer them to a large bowl where you can mash them with a fork or potato masher. (In hindsight, you could probably just dump them in a food processor for a few seconds!)</li>
<li>Coat a casserole dish with a bit of olive oil, then add the mashed lentils. Pack it down tight against the edge of the dish, as this will form the crust of the quiche.</li>
<li>In another bowl, break the eggs and whisk them. Add some crumbled feta cheese or grated cheddar if you wish, and break up the bacon strips into small bits and add them too.</li>
<li>Steam the spinach until it is all wilted, and when it cools a bit, add that to the egg mixture.</li>
<li>Mix up the egg mixture, and pour it on to the lentil crust.</li>
<li>Bake the quiche in the oven at 350F for 20-30 minutes, or until the egg has set. (This step probably needs tweaking!)</li>
<li>Remove from the oven, let cool, and you have your breakfasts ready for the next several days!</li>
</ol>
<br />
<b><u>Suggestions for Improvement</u></b><br />
I've been thinking about this one for a while, but haven't gotten back to try some changes. First thing I'd like to try is to bake the lentil crust ahead of adding the eggs. I found when I did it as I wrote above, that it never really became crust-like. Tasted fine, but not what I expected as far as texture. Also, I only had maple-flavored bacon, which I would highly discourage against using with spinach and lentils (should have known better, but isn't bacon supposed to be good with everything?) Next time, only the real bacon! The spinach also needs to be really limp and shriveled. If it is leafy at all, it makes the egg mixture a bit harder to work with and to spread evenly.<br />
<br />
That's all I can think of for now about this recipe, but I will try these improvements next time and update the blog! I'd welcome any of your comments and suggestions as well, if you have found any success with this recipe or anything like it!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com2tag:blogger.com,1999:blog-2119119540179530792.post-3841002242105018512011-04-12T20:28:00.000-07:002012-04-08T23:37:34.076-07:00White Kidney Beans with SpinachAre you following a slow carb diet, and getting a little tired of the same old black beans and lentils in your meals? And, are you trying to find something else to add to your slow carb menu to change things up a little bit? I was, and after a bit of searching I came across this recipe for <a href="http://www.epicurious.com/recipes/food/views/Sauteed-Greens-with-Cannellini-Beans-and-Garlic-241906">white kidney beans with spinach</a>, which fits perfectly within the slow carb diet guidelines. <br />
<a name='more'></a>It doesn't need a lot of ingredients, it's easy to make, and most importantly, it tastes good! All you really need are a can of white kidney beans (also known as cannellini beans), and handful of spinach, and some garlic. A few other spices and you've got most of your meal already! I served mine with some chicken breasts which I fried in a bit of olive oil, basil, and paprika. If I had more time, I would have liked to add some <a href="http://slowcarbcook.blogspot.com/2011/02/roasted-curried-cauliflower.htmlFQjCNGFQ7XChaqVxosSqYsMaoKoAJ2A6A">roasted curried cauliflower</a>, but I ate raw cauliflower instead. Here's the recipe I made; please let me know what you think!<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-oZZrZfKtPIg/TaUQ-Zo9bFI/AAAAAAAAAxY/DP8c-NYp8ng/s1600/white+kidney+beans.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-oZZrZfKtPIg/TaUQ-Zo9bFI/AAAAAAAAAxY/DP8c-NYp8ng/s320/white+kidney+beans.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">White Kidney Beans with Spinach</td></tr>
</tbody></table>
<br />
<b><u>Ingredients</u></b>:<br />
<br />
<ul>
<li>1-2 Tbsp olive oil</li>
<li>2 cloves garlic</li>
<li>A dash of red pepper flakes</li>
<li>2 handfuls spinach</li>
<li>1 can white kidney (cannellini) beans</li>
<li>1 cup chicken stock</li>
</ul>
<br />
<b><u>Directions</u></b>:<br />
<br />
<ol>
<li>To a large, non-stick skillet, add the olive oil and put it on medium heat.</li>
<li>Crush the garlic, and add it with a dash of red pepper flakes to the heated olive oil. Let cook for about a minute.</li>
<li>Rinse your spinach in the sink, and then throw it into the pan with the garlic. Be careful, and it will likely spatter quite a bit for a minute or so. Stir the spinach around to coat it in the garlic and oil, until it has begun to wilt.</li>
<li>Add the chicken stock (preferably low-salt), and the beans, and mix well. Cook it uncovered for 10-15 minutes, stirring frequently.</li>
<li>Cook until the chicken stock has been absorbed by the beans, then remove from the pan.</li>
</ol>
<br />
<b><u>Options and Recommendations</u></b>:<br />
The original recipe suggests to add a teaspoon of sherry vinegar when the stock is almost nearly absorbed, but I didn't have any of that to try. I did add a splash of white vinegar though, and it tasted very good. Also, depending on how long you leave it in the pan, you will get a different texture for your beans. If you'd like them soft and "esthetically pleasing", remove from the pan before they start drying out. However, if you would prefer, you could leave them in the pan a few minutes after the water is all absorbed, which will give a crispy fried edge to the beans. Either way, the taste is really good. As I noted above, I served mine with chicken breast and cauliflower.... a perfect slow carb dinner, ready in under 30 minutes!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com1tag:blogger.com,1999:blog-2119119540179530792.post-58284840338555934322011-03-24T20:17:00.000-07:002012-04-08T23:37:48.377-07:00Slow Carb Snack Idea #2As I've been following a slow carb diet, one of the best features is that I don't have the junk food cravings that I always used to get. That is thanks to how satisfying and full a strict slow carb meal will leave you. A typical slow carb meal will keep you fueled up for several hours and up to your next slow carb meal. However, it's not always easy or convenient to keep every meal a slow carb one. Maybe you forgot your slow carb lunch at home and you have to buy your lunch while at work. As a result, hunger inevitably will hit you and you won't be able to cook a chicken breast or scramble some eggs to fill you up. You need something else.<br />
<a name='more'></a>In these situations, you want to have a snack that isn't going to break any slow carb rules, and so it will pay to have some slow carb snacks handy. If you're at home and have your kitchen available to you,<a href="http://slowcarbcook.blogspot.com/2011/02/slow-carb-snack-idea.html"> check out this idea</a> for a quick slow carb snack. However, for those times when you're not home, you need to be prepared. Here's a recipe that you can make ahead of time and leave at work for those times when you need to snack. It's a recipe that I have created: <u>Roasted Black Beans</u>!<br />
<br />
<b><u>Ingredients</u></b>:<br />
<br />
<ul>
<li>1 can Black Beans</li>
<li>1 Lime</li>
<li>Cumin</li>
<li>Paprika</li>
<li>Chili powder</li>
<li>Salt</li>
<li>Olive oil</li>
</ul>
<br />
<b><u>Directions</u></b>:<br />
<br />
<ol>
<li>Preheat your oven to 400 degrees. Find a large baking tray and either spray it with cooking spray, or cover it with a layer of parchment paper.</li>
<li>Open a can of black beans into a strainer and rinse well with cold water, then drain.</li>
<li>Transfer the dried beans to a large bowl. </li>
<li>Drizzle a bit of olive oil over the beans.</li>
<li>Season the beans well with the cumin, paprika, chili powder, and salt. It's up to you how much seasoning you want to add!</li>
<li>Squeeze the juice of half a lime on to the spiced bean mixture.</li>
<li>Mix the beans and spice mixture well until everything is evenly coated.</li>
<li>Distribute the beans on to your baking tray, and spread them out into a single layer.</li>
<li>Cook at 400 degrees for about 10 minutes, then remove them and stir them around a bit. Put them back in and repeat the process until the beans are dried and crunchy. This will probably take you 30-40 minutes.</li>
<li>Allow them to cool, and enjoy! You can pack them into a ziplock bag and stash them at work for later.</li>
</ol>
<div>
<b><u>Options and Recommendations</u></b>:</div>
<div>
I find that I have to add more seasoning than I think for it to taste really good. This especially applies to the salt, though you don't want to go overboard with it. Also, for more of the lime flavor, you can use the juice of a whole lime or more, rather than the half that I used above.</div>
<div>
I created this recipe on my own, so I'm really looking for some feedback on it. Please try it and tell me what you think!</div>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com4tag:blogger.com,1999:blog-2119119540179530792.post-67570591776177854712011-03-21T12:38:00.000-07:002012-04-08T23:38:01.891-07:00Black Beans with Ground BeefI just threw together this quick slow carb meal this morning and then crossed my fingers that I had something tasty waiting for me at lunch time. Luckily, my new creation was a winner, and it is one of the simplest slow carb recipes that I've posted yet! <br />
<a name='more'></a>The only prep was that a few nights ago, I had cooked some ground beef to add to a different recipe, and I had leftover cooked beef in the fridge. Take a look below, and give this slow carb recipe a try when you're rushing to get out the door in the morning.<br />
<br />
<b><u>Ingredients</u></b>:<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh5.googleusercontent.com/-TXwrFfVTQXI/TYeu5wH2mDI/AAAAAAAAAwg/L9qptalUnCw/s1600/photo.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://lh5.googleusercontent.com/-TXwrFfVTQXI/TYeu5wH2mDI/AAAAAAAAAwg/L9qptalUnCw/s320/photo.JPG" width="291" /></a></div>
<ul>
<li>Ground beef</li>
<li>Black beans</li>
<li>Tomato</li>
<li>Salt</li>
<li>Pepper</li>
<li>Italian seasoning</li>
</ul>
<b><u>Directions</u></b>:<br />
<ol>
<li>In a frying pan, brown some ground beef. Season to taste with salt and pepper. I also used a generous amount of Italian seasoning.</li>
<li>In a microwavable container, add a serving of the cooked ground beef.</li>
<li>On top of the beef, add approximately half a can of black beans (rinsed).</li>
<li>Cut up one Roma tomato into small pieces, and add those on top of the black beans. Season with a bit more salt and pepper, if you wish.</li>
<li>Put on the lid, and head out the door. :)</li>
<li>At lunch time, throw the whole thing in the microwave and cook it for about 3 minutes (depends on the microwave). This should steam everything and allow the flavors to mix together. When you remove it from the microwave, give it a stir to mix things up.</li>
<li>Serve with a side of unsweetened salsa.</li>
</ol>
<b><u>Recommendations and Options</u></b>:<br />
This recipe is quick to make, and it cooks in almost no time when you are ready to eat it. It could be considered a super-fast chili recipe. Next time I will be trying this with generous amount of chili powder and possibly some crushed garlic and chopped onions. Please give it a try and let me know how your creation turns out!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com3tag:blogger.com,1999:blog-2119119540179530792.post-58282349305471141492011-03-04T19:04:00.000-08:002012-04-08T23:34:29.106-07:00The Art of the Perfect OmeletSince I've been following a slow carb diet, an omelet of one kind or another has quickly become a breakfast staple. The eggs serve up the high protein you want, and no matter what goes into the omelet (slow carb ingredients only, of course!), it always leaves me feeling full and satisfied well into the morning and up to lunch. However, for a lot of people, cooking an omelet is a very intimidating prospect. They think that it is difficult to do, takes too much time, or there is some special technique needed that they just don't know about. In this post, I want to put any fears to rest and clear up any confusion about cooking this delicious meal.<br />
<a name='more'></a><br />
Let's start at the very beginning: just what IS an omelet? It is a dish which is typically served for breakfast, composed of beaten eggs or egg whites that are quickly cooked and then folded around various fillings. There is no rule about what may go into the filling, and popular choices include all kinds of cheeses, vegetables, or meats.<br />
<br />
Now, most people know what an omelet is, but it's when it comes to cooking it that they get lost and nervous. There really isn't any reason for this uncertainty. They're easy to make, and even if one doesn't turn out beautifully, it will still taste wonderful. So then, here are the steps to make a perfect omelet.<br />
<br />
<ol>
<li>First off, you need the proper tools, or in our case, a proper frying pan. Make sure that it's a non-stick pan, or a well-seasoned cast iron skillet, or you will have nothing but nightmares at the end. The size of your pan will essentially determine the size of the omelet; a good pan size is 8 or 10 inches in diameter. Of course, you can use bigger or smaller, but in those cases pay attention to how many eggs you are using. You don't want to make a 3 egg omelet in a 6 inch pan, because it will be thick and in all likelihood will burn before it cooks throughout. Conversely, a bigger pan will spread your eggs too thin and may make it difficult to remove when it's done. As well as a good pan, you will also need a heat-proof spatula so that you can mix the eggs while in the pan and then remove the omelet when it's done.</li>
<li>Now that you have your pan, you need to get it hot. I always heat it up to a medium-high heat (this may just be because of my stove, but I find putting the heat to high always seems to wreck my non-stick pans). You can also spray the pan with cooking spray, brush a bit of olive oil, or melt a bit of butter, but this is essentially a personal preference. You may not need anything if your pan is really good!</li>
<li>Before you get to the eggs, you want to prepare your filling. Grate your cheese, or cut up your vegetables, or even cook up some cubes of meat or veggies. The point is that you want your filling to be ready as soon as the eggs start cooking... and the eggs will cook quickly!</li>
<li>While the pan is heating, prepare your eggs. In a separate bowl, crack open two or three eggs and beat them well. Alternatively, you could use just eggs whites, or a combination of whole egg and egg whites (this is what I usually do!). Other sites may suggest that you cook individual omelets, as opposed to making a bigger omelet with more eggs. This supposedly makes it easier to cook, though personally, I always cook my omelet big enough to split in two. At this point, you may also add some spices of your choice to the egg mixture. I enjoy salt and pepper, and also a sprinkle of cumin and oregano. Basil and thyme also work well. Mixing it at this point will ensure the flavor permeates through the entire dish, though you could just as easily sprinkle spices on to the eggs as they cook.</li>
<li>Here is a KEY TRICK that will make your omelets amazing! To your beaten eggs, add a splash of water and gently mix it in. The purpose of this water is that when the water molecules get hot enough, they will boil off and make small air pockets of steam, which in turn will help to cook the eggs from the inside of the omelet and give it that light and fluffy appearance. Remember this trick, and your omelets will always look spectacular!</li>
<li>When your eggs are mixed and the pan is hot, dump the eggs in. Using your heat-proof spatula, immediately start pushing the eggs around. As you move cooked parts around, uncooked egg will seep into the spaces and then they will cook. This saves a bit of time, and also prevents any parts from burning while you wait for the uncooked parts to cook.</li>
<li>Once your eggs are mostly cooked (that is, they look like runny scrambled eggs), you can add your fillings and/or spices to the top. You can do this in one of two ways depending on how you plan on folding: either spread the toppings across half of the omelet (for a fold in half), or gather it more in the middle (if you plan on a fancy tri-fold). I guess a half-fold could also be done if you spread your toppings evenly on the whole thing, too.</li>
<li>Once the toppings are on, you can make your fold(s). Pry the edges of the omelet off of the pan with your heat-proof spatula. Then, using your spatula still, you can lift one side and fold over top of the other. Similarly for a tri-fold, fold one 'wing' over your fillings, and then fold the other 'wing' on to the first one. Then, you should be able to just slide your folded omelet out of the pan and on to a plate! If you're feeling adventurous, you can just loosen the edges and start to slide the omelet out without flipping, and when it has slid halfway out, flip the second half over the top... though I'd be lying if I said I had never made a mess trying this method. :)</li>
<li>The last step, and the most important, is to go and eat your creation!</li>
</ol>
<div>
Hopefully these steps will allow you to make the perfect omelet! There are several different fillings that you could choose to put in your omelet, but I will leave that decision to you. For some ideas, I have posted several omelet recipes that are perfect for a slow-carb diet... try my <a href="http://slowcarbcook.blogspot.com/2011/03/amazing-turkey-avocado-omelet.html">turkey avocado omelet</a>, or<a href="http://slowcarbcook.blogspot.com/2011/02/slow-carb-bean-and-vegetable-omelet.html"> black bean and vegetable omelet</a>! Good luck and happy cooking!</div>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com1tag:blogger.com,1999:blog-2119119540179530792.post-38534361642622376592011-03-02T22:44:00.000-08:002012-04-08T23:38:20.044-07:00Amazing Turkey Avocado OmeletThis morning, I felt like doing a little bit of slow carb experimentation in the kitchen for breakfast. The result was ridiculously good, and I will definitely be making it again within the next few days. <br />
<a name='more'></a>When I opened the fridge, the first things I saw were avocados. After a bit more rummaging around, I discovered a pack of deli turkey that had barely been opened yet and had not spoiled. Of course, slow carb breakfasts usually are composed of some sort of legume and eggs, so I thought "why not try throwing it all together." The result was amazing!<br />
<br />
<b><u>Ingredients</u></b>:<br />
<ul>
<li>2 eggs</li>
<li>2/3 cup egg whites</li>
<li>1/2 can lentils</li>
<li>1/2 avocado</li>
<li>1/2 medium onion</li>
<li>A few slices of deli turkey meat</li>
<li>Cumin</li>
<li>Oregano</li>
<li>Salt</li>
<li>Pepper</li>
<li>Smoked paprika</li>
<li>Olive oil</li>
</ul>
<b><u>Directions</u></b>:<br />
<ol>
<li>Add a bit of olive oil to a frying pan, and warm it up to a medium heat.</li>
<li>Cut the turkey meat into small cubes or pieces. Add them to the pan to crisp them up for a few minutes.</li>
<li>Dice the onion, and add it and the lentils to the pan.</li>
<li>Season to your preferred taste, and mix well. I used cumin, oregano, and coarse salt and pepper, and tried adding a few shakes of smoked paprika. The smoky flavor of the paprika really came through and added a fantastic flavor to the dish!</li>
<li>Add the eggs and egg whites, and mix well. Push the egg around to get everything covered.</li>
<li>Cube the avocado, and spread the pieces evenly on top of the omelet. A technique that I like to use is to cut the avocado lengthwise in quarters first. Then, on a quarter, put 3 or 4 lengthwise cuts through the flesh but not the peel. Then slice crossways into small pieces, and just fold the skin back so the cubes fall off.</li>
<li>Cover the pan for a few minutes, which will heat the top of the omelet and help cook from above.</li>
<li>Using a spatula, pry up the edges, and then slide the omelet onto a plate with a nice fold.</li>
</ol>
<b><u>Recommendations and options</u></b>:<br />
Non-slow carb people can sprinkle some shredded cheese on the top with the avocado pieces. This will taste great and actually help to keep the avocado in place when you slide the omelet out.<br />
The smoked paprika makes a huge difference, compared to a regular slow carb omelet as I've posted about before. It was a little pricey, but sooo worth it!<br />
As always, I like to have my omelets with non-sweetened salsa with a few dashes of hot sauce.<br />
Please try the recipe and let me know what you think. I was super stoked at how great it tasted, and hopefully you will agree!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-47765882183926226312011-02-27T18:15:00.000-08:002012-04-08T23:38:35.553-07:00Super Slow Carb Chili with BeefThis is a slow carb recipe for beef chili that we threw together one night, and were very happy with it. For two people, this recipe makes plenty, enough for dinner and leftovers for lunch the next day. <br />
<a name='more'></a>You can easily swap the beef for ground turkey, which we also like to do to change things up. It`s simple to throw together and just walk away for a while as it cooks. Give it a try and let us know what you think!<br />
<br />
<b><u>Ingredients</u></b>:<br />
<br />
<ul>
<li>1 lb ground beef</li>
<li>1/2 yellow onion</li>
<li>4 stalks of celery</li>
<li>1 red pepper</li>
<li>1 can diced tomatoes</li>
<li>1 can red kidney beans</li>
<li>1 can black beans</li>
<li>2 garlic cloves</li>
<li>coarse salt</li>
<li>oregano</li>
<li>bay leaf</li>
<li>basil</li>
<li>chili powder</li>
<li>olive oil</li>
</ul>
<br />
<b><u>Directions</u></b>:<br />
<br />
<ol>
<li>Add some olive oil to a deep pan / pot, and heat under medium heat.</li>
<li>Crush the garlic and dice the onion, pepper, celery. Add to the pan, and stir it up. Cook a few minutes until the vegetables are tender.</li>
<li>Add the ground beef. Break it up with your spoon, and stir things around again to brown the meat.</li>
<li>After another few minutes and the beef has been browned, add the kidney and black beans, and the diced tomatoes.</li>
<li>Fill the pot with water until everything is nearly covered, and add the seasonings. </li>
<li>Cover, and simmer for 1-2 hours.</li>
<li>After simmering, remove the lid and reduce the volume by boiling the water away.</li>
<li>When you have achieved the consistency that you desire, adjust the seasoning to taste and serve.</li>
</ol>
<br />
<b><u>Recommendations and options</u></b>:<br />
For an extra kick, chop up a jalapeƱo or two and add to the vegetable mix at the beginning. If your diet allows it, you could throw a handful of quinoa into the chili as it cooks. Also, while probably not allowed on any form of a strict slow carb diet, you could top off a serving of this chili with a handful of shredded cheese or sour cream. Any way you serve it, we hope you enjoy it! Leave a message and let us know how yours turns out!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-16292914831029008132011-02-17T13:36:00.000-08:002012-04-08T23:38:54.402-07:00Slow Carb Snack IdeaWhen following a slow carb diet, you rarely will feel the urge to snack. Gone are the cravings for candy, chocolate, and junk food. Following a strict slow carb diet will always leave you feeling content and satisfied. However, when hunger does strike, sometimes finding an appropriate slow carb snack in between meals that doesn't require time to cook (E.g. chicken, beans, etc.) can be challenging. Here is one snack that hits the spot and doesn't break any slow carb rules. <br />
<a name='more'></a>Next time you are feeling hungry, try loading up a stalk of celery with almond butter. Depending on the size of the stalk, you can get from 1-2 tbsp of almond butter on to it. Natural almond butter has a different (and I think better) flavor than peanut butter, which is a nice compliment to the celery. It also comes loaded with all the protein and healthy fats of regular nuts, but without the ability to eat it by the handful. Sometimes, I've been guilty of just eating a spoonful of almond butter straight out of the jar, which is always fun trying to get off the roof of my mouth. I initially had trouble finding almond butter in the supermarket until i checked the natural foods aisle. Give it a try, and I'm sure that you will also enjoy it!Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com1tag:blogger.com,1999:blog-2119119540179530792.post-34508410333287529342011-02-16T16:55:00.000-08:002012-04-08T23:34:05.288-07:00Slow Carb Turkey MeatballsTurkey is a great source of protein, and the lean stuff has almost no fat to it, which makes it a perfect fit to a Slow Carb diet, or any diet for that matter. This recipe will make you a dozen or so nice, big lean turkey meatballs. When paired with a serving of steamed vegetables or cooked beans, it makes a wonderful slow carb meal that doesn't break any rules at all. <br />
<a name='more'></a>There really isn't anything to feel guilty about with this recipe, as with most strict slow carb recipes, so eat as many as you'd like until you are satisfied. These meatballs will leave you feeling full and content, and are a perfect compliment to a slow carb dinner. Vary the seasoning as you see fit, but what I've listed gives them excellent flavour. Please try them, enjoy them, and leave me a comment to say how yours turned out!<br />
<b><u><br />
</u></b><br />
<b><u>Ingredients</u></b>:<br />
<ul>
<li>pack of lean ground turkey</li>
<li>garlic salt</li>
<li>rosemary</li>
<li>pepper</li>
<li>chili powder</li>
<li>1 egg</li>
<li>2 tsp Worcestershire sauce</li>
<li>olive oil</li>
</ul>
<b><u>Directions</u></b><br />
<ol>
<li>Preheat a frying pan to medium heat.</li>
<li>In a large bowl, add all of the remaining ingredients. Mix well.</li>
<li>Add a tbsp or so of olive oil to the frying pan, and then add approximately tablespoon-sized scoops of turkey to the pan. Since the turkey is wetter than if you had added breadcrumbs, the meatballs won't hold their shape very well initially, but try to keep them somewhat round.</li>
<li>When you have filled the pan with meatballs, cook them for a minute or 2 on the first side to sear them, and then use a fork or tongs to flip them over to sear the other side.</li>
<li>After both sides are nicely browned, you can cover the frying pan with a lid for 5 minutes or so to trap the steam and ensure that the insides get thoroughly cooked.</li>
<li>Remove from the heat and serve immediately. They are ready when there is no pink left in the center. Check the thickest meatball, and if it's cooked, it's a good bet that they're all cooked.</li>
</ol>
<b><u>Recommendations and options</u></b>:<br />
You can vary the amounts of the seasonings that you add to the turkey to fit your preferred flavor. I like to add a lot of chili powder, but just a bit of rosemary and garlic salt. The Worcestershire sauce is also quite powerful, so a little will go a long ways.<br />
<div>
To make them even more satisfying, you could add some chopped onions or crushed garlic to the meat mixture, prior to forming the meatballs.<br />
If you steamed them during cooking, they should have kept their moisture and don't necessarily need anything additional. However, Salsa or hot sauce go well with them. I like serving these slow carb turkey meatballs with a variety of steamed vegetables. </div>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com3tag:blogger.com,1999:blog-2119119540179530792.post-86099998869238045312011-02-15T12:41:00.000-08:002012-04-08T23:39:09.961-07:00Slow Carb Bean and Vegetable OmeletThis Slow Carb Bean and Vegetable Omelet is a great way to start your day! It is perfect for a slow carb diet, and will keep you completely satisfied until lunchtime. You can modify this recipe in several ways, depending on what vegetables you have on hand. You really can't go wrong, and it's so simple to make!<br />
<a name='more'></a> Please try my recipe, and leave a comment below if you would like to share any modifications you try.<br />
<br />
<b><u>Ingredients</u></b>:<br />
<br />
<ul>
<li>2 eggs</li>
<li>6 egg whites</li>
<li>1/2 medium onion</li>
<li>1/2 can beans (red or white kidney beans or black beans work well here)</li>
<li>1/2 - 1 cup frozen vegetables (I like Green Giant mixed vegetables: cubed carrots, corn, green beans)</li>
<li>salt</li>
<li>pepper</li>
<li>cumin</li>
<li>olive oil</li>
</ul>
<br />
<b><u>Directions</u></b>:<br />
<br />
<ol>
<li>Preheat a large frying pan on medium heat, with a splash of olive oil to coat the surface.</li>
<li>Dice the onion, and cook it 2-3 minutes, or until tender.</li>
<li>Add the beans and the frozen vegetables. Season to taste with salt, pepper, and cumin. (Or, try adding your favorite spices, and then leave a comment below to share!) Stir well. Cook for a few minutes, until the vegetables have softened.</li>
<li>In a separate small bowl, crack the two eggs and add the egg whites, and mix well. Add to the vegetable mix in the pan.</li>
<li>Gently stir around to coat all the vegetables with egg mixture. Pry up the sides and let the egg run underneath to make the cooking go faster.</li>
<li>When the egg has cooked, slide it halfway out of the pan on to a plate, and flip the second half over for a perfect omelet!</li>
</ol>
<br />
<b><u>Recommendations and options</u></b>:<br />
You can make all sorts of modifications to this recipe, if you want. You could try adding a large handful of spinach to the vegetables, and cooking until it is wilted before adding the eggs. You could add a clove of garlic to the onions at the start if you're a fan of garlic. For an extra boost of protein, I have previously tossed in some leftover chicken pieces (diced), ground turkey, or ground beef for a fantastic added flavor. For non-slow carb people, you can add your choice of cheese to the top of the eggs prior to removing it from the pan and flipping it over. If you want to have more flavor you can increase the number of eggs you use or completely remove the egg whites. I love serving this up with a few spoonfuls of unsweetened medium salsa. You really can't go wrong with this recipe, and it won't leave you feeling stuffed or craving food anytime soon after! It's a great breakfast to power you up until lunchtime.Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-22493718871511458592011-02-14T21:27:00.000-08:002012-04-08T23:39:31.277-07:00Chicken and Romano BeansThis recipe is a simple one, but a wonderful one. Basically throw everything in the pan, and let it cook... doesn't get any simpler than that! This recipe for Chicken and Romano Beans is perfect for a slow carb diet, will leave you feeling full and satisfied after the meal, and doesn't take that long to prepare!<br />
<a name='more'></a>It takes approximately half an hour to prepare, so it's not too much of a stretch to make after a day at work. I recommend getting all the ingredients out and chopped up ahead of time, so you can just toss things into the pan and not worrying about burning things as you go. I promise you that everyone will thank you for such a great meal! I suggest to cook two chicken breasts, cut into strips. Between the two of us, we usually have a serving of beans left, and a few pieces of chicken... perfect for a ready-made lunch to go in the morning!<br />
<br />
<u style="font-weight: bold;">Ingredients</u>:<br />
<br />
<ul>
<li>1 cup chopped/shredded carrots</li>
<li>3 medium stalks celery</li>
<li>2-3 medium tomatoes</li>
<li>1/2 onion</li>
<li>1 garlic clove</li>
<li>1 chicken stock cube</li>
<li>1 can romano beans</li>
<li>cumin</li>
<li>oregano</li>
<li>2 chicken breasts</li>
<li>salt</li>
<li>pepper</li>
<li>olive oil</li>
</ul>
<br />
<u><b>Directions</b></u>:<br />
<br />
<ol>
<li>Heat a large frying pan on medium heat. Add a splash of olive oil to coat the surface.</li>
<li>While the pan is warming, chop up the celery, tomatoes, onion, garlic, and carrots into small pieces.</li>
<li>Add the garlic and onions to the heated pan, and cook until they begin to brown, a couple of minutes.</li>
<li>Add the chopped celery, carrots, and tomatoes, and stir it up.</li>
<li>Open a can of romano beans, rinse in a strainer, and add the beans to the vegetable mixture.</li>
<li>Add 2-3 cups of water, and a cube of chicken stock.</li>
<li>Add a dash of salt, pepper, oregano, and cumin to taste. (More oregano tastes great, the others in moderate amounts.)</li>
<li>Mix everything up, and cover to cook.</li>
<li>Meanwhile, heat a second frying pan and add some olive oil to it.</li>
<li>Cut the chicken into small strips, add salt and pepper, and add to the frying pan.</li>
<li>Cook a few minutes, then turn over to cook the other side. (If you cover as you cook, you will keep some of the moisture in, which is good.)</li>
<li>Remove the chicken from the pan, and set aside.</li>
<li>For the vegetables/beans, after 10-15 minutes, remove the cover and boil off most of the water.</li>
<li>When the vegetables/beans thicken, remove directly to a plate. Serve with the chicken on the side.</li>
</ol>
<div>
<b><u>Recommendations and options</u></b>:</div>
<div>
As always, I like to add a bit of hot sauce to my meal as I eat it.</div>
<div>
If you want to deviate a bit from a strict slow carb diet, add a bit of shredded parmesan cheese to the vegetable/bean mixture while it's cooking for an incredible extra flavor! You won't be sorry!</div>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-4476823270361135692011-02-10T16:17:00.000-08:002012-04-08T23:39:43.174-07:00Slow Carb Omelet - Lentil VariationThis recipe cooks similarly to the Slow Carb Omelet with Black Beans, though it tastes entirely different. If you cook the lentils enough, you can get a nice crispy texture as well, though that's not entirely required. This is another great slow carb breakfast that doesn't take very long to prepare, and will keep your energy up well into the morning and up to lunch time. <br />
<a name='more'></a>I find that the cumin and oregano add a wonderful flavor to the lentils, enhanced by the salt and pepper. However, the seasonings that I add are my own personal preferences, but please feel free to try your own mixes... and if you find something that works well, leave me a comment below and share it for others to try!<br />
<br />
<b><u>Ingredients</u></b>:<br />
<br />
<ul>
<li>2 eggs</li>
<li>6 egg whites</li>
<li>1 garlic clove</li>
<li>1/2 cup medium onion, chopped</li>
<li>1/2 can of lentils</li>
<li>Coarse salt</li>
<li>Cumin</li>
<li>Oregano</li>
<li>Black pepper</li>
</ul>
<br />
<b><u>Directions</u></b>:<br />
<br />
<ol>
<li>Heat your frying pan to a medium temperature. Add a bit of olive oil, and to that add your crushed/chopped garlic clove and onions to brown them. Cook for 2 or 3 minutes, until they have softened.</li>
<li>Add the lentils to your onion/garlic mixture. Stir everything well to mix it up.</li>
<li>Season the lentil mixture with salt, pepper, cumin, and oregano to taste. (For me: a sprinkle of salt, a grind of pepper, a few good shakes of oregano, and lots of cumin.)</li>
<li>Mix the spices into the lentil mixture well. You could even add a cup of water at this point to help distribute the spices, and then cook the water off in the end. Stir periodically, cooking for around 10 minutes.</li>
<li>In a small bowl, crack the eggs and add the egg whites, then mix it all up. Pour on to the seasoned lentil mixture. Make sure it spreads out to cover the entire pan, and also make sure that all of the lentil mixture gets mixed in, so that you will have one big piece and not one big one and several small unattached parts.</li>
<li>Let the omelet cook until the eggs have set. To help this along, sometimes I will cover the frying pan with a lid to keep the steam in and essentially cook the eggs from the top.</li>
<li>Once set, pry the omelet up around the edges, and give the pan a good shake to loosen it all the way. Slide it onto a plate, and when half of it is out, flip the second part over top for the fold.</li>
</ol>
<br />
<b><u>Recommendations and options</u></b>:<br />
As with most of my meals on a slow carb diet, I enjoy this omelet with a couple of spoonfuls of unsugared salsa, and plenty of hot sauce. Right now, I'm enjoying Frank's Red Hot sauce or Tabasco sauce. Both are spicy, and both taste great with this recipe.<br />
Though not a part of a strict slow carb diet, sprinkling a little bit of shredded cheese or crumpled feta cheese on top of the omelet while the eggs are cooking also tastes great.Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-65973427406045266992011-02-09T22:15:00.000-08:002012-04-08T23:39:56.523-07:00Roasted Curried CauliflowerI will admit that I have never been a fan of cauliflower. Maybe it was just the ways that my mom would prepare it, and as a result never caring enough to experiment with it on my own, but I have rarely enjoyed eating cooked cauliflower. Raw cauliflower is fine, but cooked... forget it. That is, until I saw this recipe for Roasted Curried Cauliflower (courtesy of Darya Pino's <a href="http://summertomato.com/roasted-curried-cauliflower-to-die-for/">Summer Tomato</a> blog). I don't know what it was that prompted me to give this a try, but I am so happy that I did!<br />
<a name='more'></a>I suppose you <i>could</i> make an entire meal out of this one simple recipe, (and if you're like me, you will probably think about it once or twice), though it is much more meant to be a side dish to a more complete meal. Given it's simplicity and health value, it's a perfect companion dish to other slow carb meals. It does require some time to roast in the oven, so it's not likely something you would want to whip up in the morning to pack for a slow carb lunch at work. But when you're not rushing to get a quick dinner out to hungry mouths, and you have some time to prepare it, this recipe for Roasted Curried Cauliflower is sure to be a hit all around! I highly recommend it, and I keep coming back to it again and again.<br />
<br />
I'm sorry Mom... you're a great cook, but I wish you knew about this recipe!<br />
<br />
<b><u>Ingredients</u></b>:<br />
<br />
<ul>
<li>1 large cauliflower</li>
<li>curry powder</li>
<li>olive oil</li>
<li>sea salt</li>
</ul>
<br />
<b><u>Directions</u></b>:<br />
<br />
<ol>
<li>Preheat your oven to 500 degrees F.</li>
<li>While the oven is warming, break up the head of cauliflower into several small pieces. Smaller is better, because the roasting will leave them crispier than any larger pieces.</li>
<li>Throw all of the cauliflower pieces into a large bowl with a lid. Generously add olive oil, sea salt, and curry powder. Don't be shy with the salt and curry powder! Put on the lid, and shake it around to evenly coat everything.</li>
<li>Empty your bowl of cauliflower onto a foil-lined baking pan, and spread the pieces out evenly. Use a second tray if things get too crowded. You don't want to have any overlap of the cauliflower pieces or they won't roast properly.</li>
<li>Cover the pan with another layer of foil, and fold the edges over to seal. Put it into the preheated oven and cook for 10-15 minutes. This is going to steam the cauliflower pieces and make them nice and tender. If they're not soft and tender after 15 minutes, replace the cover and cook for another 5 minutes.</li>
<li>Remove the foil cover, stir the cauliflower pieces around a little bit, and roast uncovered. Roast for 8-10 minutes, and then stir the pieces around, and then roast again. Continue repeating this process for 30-35 minutes, or until the cauliflower tips have crisped up to your liking. Crispy is good!</li>
<li>Remove the roasted cauliflower pieces from the tray, and serve immediately. Season to taste with additional salt, if required.</li>
</ol>
<br />
<b><u>Recommendations and options</u></b>:<br />
<br />
You really want to make sure that you put a good amount of curry powder and salt in before you start the cooking, because otherwise the flavor will be very bland and washed out. Depending on the sizes of your cauliflower pieces, you may need to cook less or more than 30-35 minutes, especially if you like the pieces really crispy.Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-33539069889389961752011-02-07T16:46:00.000-08:002012-04-08T23:40:06.351-07:00Slow Carb Chicken and Black BeansThis slow carb recipe is one of the simplest I've made. All you need are onions, beans, and chicken, and a couple of different spices. High in protein from the chicken, the caloric bulk from the black beans gives you plenty of energy, and the fiber from the beans won't leave you craving more (junk) food an hour later. <br />
<a name='more'></a>This slow carb meal can be prepared a day ahead or simply cooked in the morning alongside your breakfast, and taken to work as leftovers and reheated in a microwave at lunchtime. I typically will cook this for a slow carb lunch on a frying pan next to my slow carb breakfast, which is usually a variation of my <a href="http://slowcarbcook.blogspot.com/2011/02/slow-carb-omelet-variation-1.html">Slow Carb Omelet</a>. After a satisfying breakfast such as that, a slow carb lunch like this dish will keep you going strong through the afternoon. (I even have the strength to turn down donuts!)<br />
<br />
<b><u>Ingredients</u></b>:<br />
<br />
1/2 medium onion<br />
1 can black beans<br />
2 chicken breasts, cubed<br />
Olive oil<br />
Salt<br />
Pepper<br />
Cumin<br />
Oregano<br />
<br />
<b><u>Directions</u></b>:<br />
<ol>
<li>In a frying pan, add about a 1/2 tbsp of olive oil and warm it up under medium heat.</li>
<li>Add the cubed chicken pieces to the hot oil, and cook for 1-2 minutes to sear. Turn the pieces over and repeat on the other side. Remove from the pan and place them temporarily on a plate.</li>
<li>The pan should still have oil on it, so add the diced onion and heat until the pieces are tender, about 3 or 4 minutes, stirring occasionally.</li>
<li>Empty the can of black beans into a strainer, and rinse well with water. Add to the frying onions.</li>
<li>To the beans, add salt, pepper, cumin, and oregano. I generally like to use a lot of cumin and not so much pepper and oregano, but add as much as you like. </li>
<li>Add the seared chicken pieces, and 2 cups of water. Mix well to coat everything, then cover and let simmer for 10 minutes to cook the chicken. This will ensure that the chicken stays nice and moist while cooking.</li>
<li>Remove the lid and let the water boil off. Serve when you have the consistency that you like.</li>
</ol>
<div>
<b><u>Recommendations and options</u></b>:</div>
<div>
<br /></div>
<div>
Serve this next to a side of steamed vegetables to complete the meal. I always eat this with salsa (no sugar added). Mashed up avocado / guacamole is also a great side to this recipe. And of course, for the non-slow carb people, sour cream is also fantastic.</div>
<div>
Another option for the non-slow carb cook: add a handful of quinoa when you add the water to the beans and chicken. As the chicken cooks, the quinoa will as well, and it will be ready by the time you boil off the majority of the water.</div>
<div>
As a speedier option, I have found that if you don't add the water, and you just fry the chicken with the beans, you can cook this much faster because you don't end up having to boil away all the water in the end. However, I find that you do sacrifice some of the moistness of the meal with this method. I prefer the slow-cook method much better, but they both will give you a very tasty and satisfying meal.</div>Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com0tag:blogger.com,1999:blog-2119119540179530792.post-50409462131198032852011-02-04T12:33:00.000-08:002012-04-08T23:40:18.990-07:00Slow Carb Chickpea and Tuna SaladThis recipe is simple and quick to make, and is perfect for a slow carb lunch when you don't have a lot of time in the morning to prepare it. The tuna provides the protein, and the chickpeas provide the slow carbs. This recipe is enough for two bowls, so if you split it for two people there is no risk of overdoing the meal size.<br />
<a name='more'></a><br />
<b><u>Ingredients</u></b>:<br />
<ul>
<li>1 can chickpeas</li>
<li>1 can tuna</li>
<li>1-2 slices of medium onion</li>
<li>white wine vinegar</li>
<li>olive oil</li>
<li>salt</li>
<li>pepper</li>
<li>parsley</li>
</ul>
<b><u>Directions</u></b>:<br />
<ol>
<li>Open a can of chickpeas, and rinse them well. Add to a medium sized mixing bowl.</li>
<li>Open a can of tuna, and add it to the chick peas.</li>
<li>Cut 1-2 slices of medium onion, chop into small pieces, and add to the mixture.</li>
<li>Add parsley, salt and pepper to taste, and mix well.</li>
<li>To serve (or ahead of time, if required), add a drizzle of olive oil and vinegar. The vinegar makes the meal, so add enough to taste it! Mix it up to coat well.</li>
<li>Serve chilled or warmed, however you prefer!</li>
</ol>
<b><u>Recommendations and options</u></b>:<br />
An option is to also add 1 or 2 sliced hard-boiled eggs to the mixture. Tastes great, adds extra protein, and still adheres to a slow carb diet. Also sticking with the diet, you could add grated carrots or black olives.<br />
An option that deviates from the slow carb diet is to add 1 or 2 boiled, diced potatoes.<br />
Of course, having boiled potatoes and hard-boiled eggs requires additional time to prepare, so I usually just stick with the basic recipe. However you make it, it tastes delicious.Anonymoushttp://www.blogger.com/profile/17228027233405770851noreply@blogger.com1