Low Carb Mini Muffins

Low Carb Mini Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24

Here's what you need:

• 6 eggs
• 1/2 cup coconut oil, melted over low heat
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/4 cup grade B maple syrup
• 1 lemon, zest and juice
• 1/2 cup coconut flour
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1 cup organic, fresh blueberries
• 1/4 cup sliced almonds

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

One Pot Chicken and Veggie Dinner

One Pot Chicken and Veggie Dinner

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 5

Here's what you need:

• 2 cups butternut squash, cubed
• 2 Tablespoons coconut oil
• 1 pound organic chicken breast tenders
• 1/2 teaspoon salt
• 1 teaspoon dried basil
• 1 teaspoon crushed rosemary plus a dash more
• 1/2 teaspoon sweet paprika plus a dash more
• 1/2 teaspoon dried thyme plus a dash more
• 1/4 teaspoon garlic powder
• dash of pepper
• 1/4 teaspoon celery seeds
• 1/2 teaspoon dried parsley
• pinch of ground cumin
• 3 organic zucchini, cut into half moons
• 2 large heirloom tomatoes, chopped
• 1 yellow onion, chopped
• 4 garlic cloves, minced

1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

Cutting white flour out of your diet completely can seem like an overwhelming task

Cutting white flour out of your diet completely can seem like an overwhelming task. White flour is an ingredient in many commonly eaten foods and is sometimes even found in breads and other products labeled as whole wheat. Having recipes on hand that do not contain white flour will help you to stay on track with this diet and avoid hunger and diet boredom, which could lead to breaking the diet

Replace white flour with a combination of whole grain flours. As a general rule, half of the white flour in any recipe can be replaced with whole wheat flour. The rest of the white flour can be replaced with almond flour, soy flour, ground old-fashioned oats or ground flax seeds. Your local health food store probably carries several white flour replacements. Experimentation is important when learning to bake without using white flour; sometimes the best recipes are discovered by accident. 

Bread

Instead of eating white bread, choose whole wheat instead. Whole wheat bread possesses the germ, the endosperm and the bran, which are all high in nutrients, according to the website Vegetarian Times. Also, whole wheat bread n high fiber, magnesium, chromium and zinc. When deciding what bread to purchase next time you're at the store, look for whole wheat on the label.

 

Fiber

Fiber is an essential part of any healthy diet. Fiber helps keep bowel movements regular and promotes colon health. Also, if you're trying to lose weight, a high-fiber diet helps you feel full and prevents overeating. Fiber can slow the speed of sugar being absorbed by your body, which helps diabetics. Whole wheat flour is a good source of fiber.

 

Food Substitutions

Instead of choosing white pasta which is made with white flour, look for whole-grain pasta. The website Bella Online recommends whole grain al dente pasta, which means it's more firm. This type of pasta absorbs slowly into the bloodstream and is higher in vitamins, minerals and fiber. Also, when making pancakes, try to use whole wheat flour instead of white flour.

Considerations

It might seem difficult at first to make drastic changes to your diet if much of the food you eat contains white flour. The website Natural Diabetes Control explains that certain terms on flour packages can be used to trip you up. For example, a package of flour that says wheat flour is likely white flour by another name. Be wary of what you're buying when you shop. Don't hesitate to look at the nutrition facts label.

Grain-Free Rice

Grain-Free Rice

Just because you're giving your body a break from grains this week doesn't mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal. Servings: 4

Here's what you need...

• 1 head organic cauliflower
• 1 Tablespoon coconut oil
• Salt and pepper

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
2. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein 

P90X - Spinach Scramble Level I

P90X - Spinach Scramble Level 1

1/2 cup roma tomatoes diced
1 cup fresh spinach
8 egg whites
3 oz feta cheese
1 tbs frsh basil

Homemade Chicken Soup

Homemade Chicken Soup

This chicken soup recipe is made without added carbs like noodles or potatoes. It's filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day. Servings: 8

Here's what you need...

• 1 Tablespoon coconut oil
• 1 medium organic yellow onion, chopped
• 3 carrots, grated
• 2 celery stalks, finely chopped
• 1 Tablespoon curry powder
• 2 garlic cloves, crushed
• 2 quarts chicken broth
• 3 cups diced roasted chicken
• 1 bay leaf
• 1 organic apple, chopped
• dash of salt and pepper
• 1/2 teaspoon dried thyme
• zest from 1 lemon
• 2 cups unsweetened coconut milk

1. In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

Smoked turkey sandwich

Smoked turkey sandwich
Ezekiel bread
Fresh sliced smoked turkey deli meat
Dijon mustard
Mayo
Bibb lettuce
Avocado slices

Toast Ezekiel bread (since its kept frozen) and add all other ingredients to bread and voila!! Quick tasty lunch or dinner if served with homemade soup or salad!

Provided by Alissa Jackson

Turkey, Mint and Spinach Salad

Turkey, Mint and Spinach Salad

Here's what you need:

• 1 cups shredded roasted turkey
• 1/2 apple, chopped
• 1 celery stalks, chopped
• 1/4 cup fresh mint leaves, finely chopped
• 1/2 red grapes, halved
• 2 cups baby spinach

Dressing

• 1/4 cup olive oil
• 1/4 cup fresh squeezed orange juice
• 1 Tablespoon orange zest
• Stevia to taste
• 1 Tablespoon Dijon mustard
• salt and pepper

Provided By Christine Kozachuk

Grandma's Veggie Medley

My favorite meal is Grandma's Veggie Medley

I’m not good at measuring I just throw everything in a pot.

1 bag of slaw mix
2 potatoes
1 onion
½ bags of mixed veggies
Grilled Chicken
1 can low sodium veggie or chickenbroth
dash salt/pepper

Cook unitl until tender. YUMMY!

If you like spicy food adds crushed red peppers.

Provided by Christine Kozachuk

Spaghetti Aglio olio Piccante con il Brocolli

Spaghetti Aglio olio Piccante con il Brocolli

2 cup whole wheat spaghetti noodles
2 1/2 tbsp extra Virgin olive oil
2 tbsp garlic chili sauce
1 cup broccoli
(Add 1/2 cup shrimp if you want)

Cut broccoli in small pieces and boil in slightly salted water till soft. Boilwhole wheat noodles till soft. Mix pasta, broccoli, chili garlic sauce andolive oil in bowl and EAT! ( Shrimp added as desired) Add Parmesan for toppingif desired.

Provided by Alissa Jackson

Salad in a jar!

Love this Idea. Salad in a jar! Will stay fresh for days! No more excuses for an unhealthy lunch.

Provided By Christine Kozachuk

Black Bean Pico de Gallo with Avocado & Diced Chicken

Our favorite family meal is "Black Bean Pico de Gallo with Avocado & Diced Chicken"...

- Black Beans (Rinsed)
- Diced Cooked Chicken Breast
- Diced White Onion
... - Diced Tomatoes
- Diced Avocado
- Chopped Cilantro (Fresh)

We put it all in separate bowls so each person can add as much of each ingredient as they want. You can put an olive oil/vinegar/lemon juice/herbs dressing on it if you want too!

Provided by Holly Blochowitz

One Pot Chicken and Veggie Dinner

One Pot Chicken and Veggie Dinner

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 5

Here's what you need:
... •2 cups butternut squash, cubed
•2 Tablespoons coconut oil
•1 pound organic chicken breast tenders
•1/2 teaspoon salt
•1 teaspoon dried basil
•1 teaspoon crushed rosemary plus a dash more
•1/2 teaspoon sweet paprika plus a dash more
•1/2 teaspoon dried thyme plus a dash more
•1/4 teaspoon garlic powder
•dash of pepper
•1/4 teaspoon celery seeds
•1/2 teaspoon dried parsley
•pinch of ground cumin
•3 organic zucchini, cut into half moons
•2 large heirloom tomatoes, chopped
•1 yellow onion, chopped
•4 garlic cloves, minced

1.In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2.Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3.Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g proteinSee More

 

Provided by Christine Kozachuk