lowcarbfoodie

Golden Rules 

• You absolutely must eat breakfast lunch and dinner to kick start your metabolism into breaking down the fat your body has stored
• You mustn’t consume carbs hidden or obvious – Ive included ways below to get the same carb feeling in your meals so you wont miss them
• It is crucial to eat good fats and protein at every meal - so dress your salad with mayos, your steak with sauces or gravies, your tuna in mayo – the combo of fats and protein causes the weight loss
• You do NOT need to eat low fat creams necessarily – you DO need to leave out carbs and sugars
• You must eat a big portion of salad or greens every day to help digestion as this is a high protein diet
• Learn to love what you eat and your new regime – embrace it – embrace good fats found in meats and dressings and mayos that you would have thought would make you fat before – they do not. If you combine them with carbs THAT is where you gain weight. So start to enjoy the taste of full fat foods with creams and sauces by DITCHING the carbs.
• Cheating on this diet is fatal – you are training your body to process the fat so it is vital to stick to it.
• Drink water 8 times a day
• Weigh yourself once a week
• Don’t use milk – milk is full of lactose which is sugar – use cream – it has far less lactose than milk or soya
• Use Splenda not sugar to sweeten things, use sugar free sodas and stay away from glucose based drinks like Gatorade! Glucose is LETHAL
• Take supplements of B vitamins and multi vitamins

Jalapeño, Roasted Pepper & Lime Hummus

Tin of chick peas, 
Low sugar peanut butter
Roasted red pappers, cut and roast in oven til cooked
3 cloves fresh garlic
2 heaping tablespoons pickled jalapeños
1-2 tablespoons olive oil
2 tablespoons fresh cilantro leaves if you can
Pinch of cumin, to taste
Red pepper flakes, to taste if you have any
Pinch of sea salt, to taste
Juice of one lime

Combine all of the ingredients in a food processor and blitz until smooth. 

Makes about 3 spicy cups.

Butter Chicken Curry

Basic curry - but this one can be eaten quite happily WITHOUT rice or naan.
Indian Cuisine:How To Make Butter Chicken

Drink White Spirits instead of beer or wine!

Gin:How To Make A Martini Cocktail

explained to you by a very British sounding chick. White spirits have less sugar in them than beers and wines. Only champagne or sparkling wines are low in sugars due to the different processes. 

How to make an apple martini

Celery Bake

INGREDIENTS 

1 bunch celery, sliced 

1 g paprika 0.3 g pepper 

1 (10.75 ounce) can condensed cream of celery or mushroom soup, undiluted 70 g slivered almonds 

Grated parmesan cheese

DIRECTIONS 

Place the celery in a butter greased 2-qt. baking dish. Sprinkle with cheese, paprika and pepper. Top with the soup. Sprinkle with more cheese. Cover and bake at 375 degrees F for 45 minutes. Uncover; sprinkle with the almonds. Bake 10-15 minutes longer or until golden brown.

Lemon & Almond Chicken Salad

• 40 g low fat creamy salad dressing
• 60 g sour cream
• 15 ml lemon juice
• 1 g lemon pepper
• 0.9 g dried basil
• 0.5 g dried parsley
• 560 g cubed, cooked chicken
• 195 g sliced snow peas
• 165 g finely diced red onion
• 55 g shredded lettuce
• 135 g blanched slivered almonds, toasted
•   
• Mix up the sour cream, creamy dressing, lemon juice and herbs in a bowl.  Put the lettuce on a serving plate and sprinkle chicken pieces, onions and snow peas. Toss together. Dress the chicken and lettuce with the sauce. Sprinkle over just toasted almonds and the zest of half a lemon.

Fauxtato Mash

Pureed or mashed cauliflower is a great substitute for mashed potatoes. Low in carbs and high in nutrients, the "cauli-taste" is very mild. You can flavour it up in any way you like - adding garlic, or Parmesan cheese, or both.

Ingredients:

• raw cauliflower - a medium head makes about a pound of florettes
• any combination of butter, cream - about 1/4 cup
• salt and pepper
• Options: minced garlic (a clove or two); garlic powder (1/2 to 1 teaspoon); cheese

Preparation:

Break the cauliflower up into florets, or just chop, cook it in the microwave in a container or steam it. Cook it until it's tender - a fork should easily pierce it.

The easiest thing to do is to add the rest of the ingredients to the container the cauliflower is cooked in, and then use a stick (hand) blender to put it all together. Or you can put it all in a regular blender or food processor - or simply mash it.

Assuming 4 servings from a pound of cauliflower, each will have about 3 grams of usable carbohydrate plus three grams of fiber. The calories will depend on what else you add.

The Role of Insulin

In a nutshell, most low-carb diets carry the same basic premise: that too much of simple, refined carbohydrates leads to over overproduction of insulin, which leads to the storage of too much fat in the body. This fat storage is especially prominent around the middle.

While there are degrees of difference among the many diets, they all agree on the negative effects that excess insulin production have on our systems.

THE ROLE OF INSULIN

There are three basic units the body uses for energy:

Fats
Proteins
Carbohydrates

All three can be converted to blood glucose. However, while fats and proteins are converted slowly, carbohydrates are converted quickly causing quick spikes in the body's blood sugar levels. These spikes in blood sugar levels cause the pancreas to create and release insulin until the blood sugar level returns to normal.

Meanwhile, insulin, a hormone produced in the pancreas that lowers our blood's glucose levels is released into the blood as soon as the body detects that blood sugar levels have risen above its optimal level.

Insulin is a very efficient hormone that runs the body's fuel storage systems. If there is excess sugar or fat in the blood insulin will signal the body to store it in the body's fat cells. Insulin also tells these cells not to release their stored fat, making that fat unavailable for use by the body as energy.

Since this stored fat cannot be released for use as energy, insulin very effectively prevents weight loss. The higher the body's insulin levels, the more effectively it prevents fat cells from releasing their stores, and the harder it becomes to lose weight. According to many authorities, over the long term, high insulin levels can lead to insulin resistance and cause serious health problems like the ones listed below:

Raised insulin levels and insulin resistance
Lower metabolism leading to weight gain
An increase in fatty tissue and reduction in muscle tissue
Accelerated aging
Increased food allergies and intolerances
Overworked immune system
Increased risk of heart disease, obesity, diabetes and cancer

Carbohydrates, especially simple carbs like sugar and starch, are quickly turned into sucrose by the body entering the blood stream quicker thereby causing the release of large amounts of insulin. The fewer carbs are eaten, the less insulin is produced by the body, and the fewer calories are stored as fat. Less fat storage equals less weight gain and fewer carbs eaten equals less insulin in the blood and the body using its fat stores for fuel.

The premise behind every low-carb diet plan is that a body that produces less insulin burns more fat than a body that produces lots of insulin. Some plans encourage a period of extremely low carbohydrate intake so that the body will enter a state of ketosis and more quickly burn fat stores.

SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY
Okay, for many people this is a big problem. Water doesn't taste all that great generally. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water. To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses?
If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water but no sugar or sweetener! Ice also helps. 

Check out flavored waters on the market, too. Just keep an eye out for additives.

SUCCESS TIP NO. 2: EAT BREAKFAST
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again." Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something if you skip breakfast. You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make. After all, you are busy! When do you have time to worry about filling your plate with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day.

Don't stuff yourself full - eat til you are full not stuffed and eat sensibly. If you overindulge the low carb meals you will gain weight.

SUCCESS TIP NO. 4: AVOID WHITE FOODS
This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack.
Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans, leafy greens like kale and spinach, apples, melons, oranges and grapes. These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.

SUCCESS TIP NO. 5: EAT YOUR VEGGIES
It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.
If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks. Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.

SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE
While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.
If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.
Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments. It will also be easier to maintain your diet with your own favorite fresh food selections on hand.

SUCCESS TIP NO. 7: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK
In addition to everything that's been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them;
Just think eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese, salami pieces or parmesan crisps? Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.

SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence. Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD
You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don't get in the habit of eating while standing or eating quickly. Sit down and chew. Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER MEALS LATER

You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner. Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

SUCCESS TIP NO. 12: USE LETTUCE LEAVES INSTEAD OF BREAD
This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers, why not try leaves of lettuce? You can make a double cheeseburger with onions, pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread. This will help increase your good carb and fiber intake while giving you more variety in your diet.

SUCCESS TIP NO. 14: EAT A FRUIT DESSERT
Okay, we all want a little dessert sometime, but how do you have your dessert and your low-carb diet too? Why not try cheese with fruit slices or berries? Better yet, why not try cream with berries? You could even try sweet pineapples or strawberries with cottage cheese? Berries are sweet and high in fiber and nutrients and dairy products are high in protein. If your low-carb plan will allow it, this is a sweet and tasty alternative to more sugary desserts. An added benefit is that the protein in the dairy products and the fiber in the fresh fruit will make these desserts more filling.

Homemade Polish Meatballs

Meatballs

500g minced meat (beef)
2 large eggs
4 cloves of garlic, crushed
3 tablespoons flat leaf parsley, chopped
salt and black pepper, freshly ground
Homemade dark Gravy, Horseradish sauce, Sour Cream & Paprika
1. Put the minced meat, eggs, garlic, parsley and the well squeezed roll in a bowl and mix together well. Season with salt and pepper - the mixture should not be too wet neither too dry.
2. Heat shmaltz or oil in a pan. With wet hands, form little meat balls, and pan-fry until done and golden brown.
3. Heat up some water and make a loose dark meat gravy (using Bisto gravy granules**), add in two dessertspoonfuls of horseradish sauce, fill in around the meatballs half way up but don't drown them
4. Cook on a low heat for 20 mins, drizzle over sour cream and sprinkle paprika

**Cheating by using ready made British gravy granules for roasts. I don't think you have these.

Gravy without granules

Heat up some beef stock and keep to one side. Heat up a dollop of butter in a pan and add one rounded tablespoon of flour then quickly dive in with your whisk (a wire balloon whisk is essential to do the job quickly and smoothly). Only plain flour should be used for thickening, as self-raising flour tends to form lumps. Cornflour is not suitable as it produces a rather gelatinous, gluey texture.  Blend the flour and beef stock with very fast circular movements, but adding the stock to the butter and flour mix very slowly to avoid lumps. When the gravy is bubbling and saucy, add a little wine (about half a glass), a little Worcestershire sauce and then add the horseradish.  

PanFried Cabbage with Bacon & Cranberries 

1 tablespoon sunflower oil 
50 g butter 
200 g pancetta cubes or bacon lardons 
1 large head white cabbage, 
very finely shredded 
Salt and pepper 
Pinch of ground coriander 
Grated zest of 1 organic orange 
175 g fresh or dried cranberries 

Heat the oil and the butter in a frying pan and fry the pancetta cubes or bacon lardons until crispy. Remove with a slotted spoon along with any very burnt pieces. Set aside and keep warm. Heat the pan so that it is very hot. If you need more oil and butter in the pan, add some now. Stir-fry the cabbage for 2-3 minutes, season with salt, pepper and ground coriander. Toss in orange zest and cranberries. Turn the heat down to prevent burning. Stir and cook until the cabbage is tender and the cranberries start to burst. Add the pancetta or bacon lardons and stir to heat through, then spoon the cabbage mixture into a warmed dish to serve. 

Serve meatballs in gravy with white cabbage, bacon. cranberrie side and pickled gherkins.

Tomato and Turkey Salad

Ingredients:
1 cup ground turkey/cold turkey slices
1 cup mixed lettuce
1 tomato
4 or 5 olives
salt and pepper
1 or 2 T olive oil
1 tsp crushed garlic
1 tsp basil paste (or a few leaves of finely chopped fresh basil)

How to Prepare:
Dice the tomato and place in a small bowl. Add chopped olives, olive oil, garlic, basil, and salt and pepper to taste. Brown the turkey mince in a saucepan. Add the tomato mix to the turkey and mix together. Serve over a bed of mixed lettuce. So EASY!!! Tastes as good as italian restaurant food. You can swap in cold turkey slices to make a lunch instead.

BLT Salad

Ingredients:
7 slices bacon – cooked crisp, drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion
1/2 medium tomato – Chopped
1 tablespoon mayonnaise

How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. 

Toss in bacon.

Spicy Chicken Wings

Ingredients:
1 bag frozen chicken wing pieces, defrosted
1 bottle Texas Pete* Buffalo Style Chicken Wing Sauce
1/2 stick butter
Ranch or Bleu Cheese dressing
Celery Oil for deep frying
Salt and pepper

How to Prepare:
Heat your oil in either a deep pot or a fryer to 375. Salt and pepper your wings and fry in batches (usually 5-6 pieces)until the skin is crispy and well browned (about 12 minutes). Remove from oil and drain on cookie cooling rack. Repeat until all wings are cooked. Meantime, in a saucepan, melt the butter and pour in 1/2 jar of the wing sauce. When the wings are finished, place them in a large bowl and toss with the sauce. Serve w/celery and ranch or bleu cheese dressing.

Onion Bhajias

Tried this out today and made some improvements/recommendations to it

Sunday Recipe for Onion Bhajias - YUMMY carb-free football snack you and Mike can make and totally chow down GUILT FREE with the parmesan crisps. You can eat, say, a roast or meat stew PLUS the soufflé recipe below as your main meal and munch on these and the parmesan crisps also :D but you mustn’t consume any carbs at all.
 
Roast up some cumin seeds in the oven til they smell fragrant, chuck in almonds, turmeric, salt and chopped chillies - or use curry powder!
Beat in 4 egg yolks and 100ml of double cream
Whisk egg yolks in a clean dry bowl til they form soft peaks
Fold into the whites the fragrant creamy mix
Add in 3 medium onions finely sliced, fold into the mixture a third at a time
Need to cook these in a deep fat fryer OR 
Using a dessertspoon, scoop up the batter mix and fry on both sides in frying pan of oil until deep brown and crisp and Serve hot. Ressemble little crispy onion pancakes when cooked. Be careful not to overcook as they soak up the oil and get too greasy.

Video (follow same principles except your batter is egg based)

Sunday Football Parmesan Crisps & Pitta Chips

I tried this today and have made some recommendations based on my experiments

Ingredients:
1 cup Parmesan cheese (ONLY parmesan cheese works, cheddar is too oily and wont crisp up)

Paper towel

BBQ Flavouring spices

How to Prepare:
Put 1 tablespoon mounds onto a dry frying pan on stove at medium heat (place a pretty good way apart) spread out mounds to be thin and flat- may need to change to high heat -just see how it goes–let cheese brown around the edges (after about 2-3 minutes) then take them off the gas. Leave to cool. Slip fork underneath and flip. Put back on gas and  brown other side the same-should be crispy like a chip. Leave to cool and dry on paper towel and before they are cooled sprinkle a little spice of preference - BBQ, paprika. Just a little. Will make 3-4 batches.

Take 2 or 3 wholewheat pitta pockets

Rip or cut into triangle shaped bitesize pieces. Spread out on a baking tray and douse with a little olive oil spray or drizzle over - and sprinkle on herbs or spices (BBQ, paprika etc..). Bake in hot oven for 4 mins or until crispy.

Serve with parmesan chips and tomato and green chilli salsa or mayo dip alongside the nuked pepperoni chips

This sort of stuff should only be eaten on Sundays!!

Pepperoni Chips

Ingredients:
Sliced Pepperoni

How to Prepare:
Place pepperoni slices on a paper towel on a plate, and nuke for about a minute- to a minute and a half, usually it will stop sizzling sound when it is done.
Let them sit a minute or two until they dry and get crispy. Great alone, or with cream cheese, olives, plates of feta cubes, pickles...

Roast Beef Roll Ups

Ingredients:

2 slices thin sliced deli roast beef
mustard
Cheese of choice

How to Prepare:
Place roast beef slices flat with one edge of one slice overlapping the other slice, spread about a teaspoon of deli mustard on roast beef and then sprinkle with cheese. Roll up and place in hot skillet coated with cooking spray. Brown on each side (careful this only takes a couple of minutes).
Place on plate and munch away with salad, pickles or coleslaw.

Chicken Stir-Fry in Peanut Sauce

This was de-licious. Served without rice of course :)

For the stir-fry::

2 tablespoons oil
1-2 teaspoons thai red curry paste, hot or mild, to taste
1 tablespoon fresh ginger, grated
1 red onion, sliced or diced
4 cloves of garlic, minced
2-3 cups chicken pieces
2 cups broccoli florets
1 large red bell pepper, cored, sliced thinly
2 cups thinly shredded cabbage (save time and use a cole slaw mix)

For the sauce::

Combine:

1 1/2 cups hot chicken stock
4 tablespoons crunchy natural peanut butter (sugar-free, of course)
1 tablespoon wheat-free Tamari sauce OR soy
Juice from one fresh lime
Pinch of cayenne pepper or spicy red pepper flakes, for heat, to taste

Don't overcook- stir-fried veggies are best with a fresh, slightly crisp bite - add the sauce on top at the end (not to the pan)

Beef & Bean Chilli Verde

Beef and Bean Chile Verde

Serves 4

1 pound 93%-lean ground beef
1 large red bell pepper, chopped
1 large onion, chopped
6 cloves garlic, chopped
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon cayenne pepper, or to taste
1 16-ounce jar green salsa, green enchilada sauce or taco sauce
1/4 cup water
1 15-ounce can pinto or kidney beans, rinsed

Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.

Cauliflower Souffle

Preheat oven to 180c gas mark 4
Steam cauliflower or other veg til tender, mash it all up and throw in handful of cheddar cheese and nutmeg or spices
Add a splash of double cream and 2 large egg yolks
Whisk up the egg whites in a dry clean bowl
Fold whites in slowly to the mix trying to keep the air in
Put in a casserole dish, grate cheese on top and bake in unopened oven til puffed up and golden
Serve with sausages or BBQ or roasted meat

Pickle Rolls

Carbs Per Serving: 19g total
Effort: Easy

Ingredients:
8 ounces cream cheese — softened
5 dill pickles — (5 to 7)
6 Slices Deli Ham (sliced just thick enough to spread the cream cheese on).

How to Prepare:
Spread the softened cream cheese onto one slice of ham. Lay the pickle at one end of the sliced ham. Roll it up. You may need to push some cream cheese into each end when its completely rolled.
Place rolll on a plate with the seam down. Repeat this until you run out of cream cheese. Regrierate for a few hours or long enough for the cream cheese to harden. Using sharp knife and seam down, slice the roll into 1/4 inch slices. You will want to lay each round slice on a platter. This is so easy and looks great.