Quick simple breakfast


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2 over easy eggs on a slice of turkey with pepper jack cheese.
Total- 5 carbs

Yum!
Simple 🙂

Cheddar Bread. Low carb.


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I adapted my cheddar bread from this recipe-

Cheddar Bread

I didn’t have a donut or muffin top pan, so I decided to make little mini loaves instead. Here is how I made them-

4 large eggs or 3 eggs with 1 egg white
4 teaspoons coconut oil
1 tablespoon apple cider vinegar or white vinegar
1/2 cup Parmesan cheese
1/4 cup almond flour
1 tablespoon of psyllium husk powder (this is super important).
1 teaspoon of baking powder
2 packets of truvia or sweetener
grated cheddar cheese

Preheat oven to 350.

Mix all ingredients together except grated cheese.

Put into a mini muffin pan, loaf pan, whatever. Make sure you use non stick and pam to grease the tins.

Bake for 17-20 minutes or until bread seems finished.

Take bread out of oven and sprinkle grated cheese on top.

Broil on low for a few minutes until cheese is melted.

Pull out to cool. Store in fridge.

Should make 6 muffins. If you get 6 muffins it will be-

1.01 carb per serving.

I only made 4 so that meant 1.5 carbs per serving.

This recipe is so incredibly easy. The bread tastes AMAZING. I can’t wait to make more!

Getting started on a low-carb diet.


I have had a ton of questions concerning the low-carb lifestyle and how to get started. Keep in mind I am not a doctor, and I am not a professional low-carber, but I will share with you what I have learned so far.

Before you start this lifestyle you need to do a few things.

1. You must research ketosis. This is SO important to understanding how and why low carbing works. Here is a great link.

Everything you need to know about Ketosis here. 

2. This is optional, but I strongly suggest buying some ketosis strips to test your ketones level. If you read the above link you will understand what I am talking about. You can buy ketone testing kits at any pharmacy. They cost about 10 dollars for 50 strips. You will not need to test right away, so they are not totally urgent. I waited 5 days after I started before testing.

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3. Now we need to read about the induction phase. The link below will let you know everything to get started. Induction lasts for two weeks or longer depending on how you decide to go about your weight loss. Staying in induction for super long periods of time is not healthy for your kidneys. You must decide when is right for you to move on to the next phase. Read the link below.

Induction

4. Clean out all the grains and carb loaded products you have hiding in your kitchen. Give them to a friend, throw them away, or just put them out of eyesight.

5. Head to the grocery store. Read labels. Look for meat on sale that you can freeze. For cheese, pick blocks of cheese instead of shredded cheese in bags. Block cheese has 0 carbs and shredded cheese usually has 1. When you only have 20 grams a day, these choices add up.  To find out what you can eat, read this.

What you can eat in Phase 1.

Here are a few suggestions from my grocery list-

Eggs, Bacon, Sausage (in a tube not premade), block cheeses, cream cheese, avocado, extra virgin olive oil, coconut oil, chicken breasts, chicken tenderloins, center cut pork loins, ground turkey, ground hamburger, leaner cuts of steak like filet, bacon, canadian bacon, all lettuces, mushrooms, peppers, onions, tomatoes, cauliflower, whipping cream, shrimp, fish.

6. The morning that you start the low carb plan, WEIGH YOURSELF. I made the mistake of waiting four days so I have no idea how much weight I lost in that time period. If you want to be even more hardcore, do your measurements.

Now you are set. You know how much you weigh. You have your low-carb food. You have your ketosis testing kit. Now you do your job. You eat. You stay under 20 net carbs a day.

Net carbs? Yes those. Basically dietary fiber is not counted towards your final carb count. Example. Say you have a cup of spinach and that has 4 carbs. Well look at the dietary fiber. Pretend that it’s 2 grams. You then take the total carb count (4) and subtract the dietary fiber (2) for your total net carbs. So instead of thinking you ate 4 carbs, in reality you only ate 2. You will get a hang of it. PS- You can also subtract sugar alcohols as well the same way you do with dietary fiber.

Keep track of your carbs in a notebook, on your phone or computer, or use a program like my fitness pal to see how many carbs you are at. Do not go over 20!

It’s really important to get your body into ketosis, so if you are going to do this do it right. Stay away from pasta, donuts, rice, fries, sugar etc. One slip up won’t kill you, but it will throw you off track.

Weigh in as frequently you want. I weigh every few days, but test my ketones levels almost every single day. Find what works for you.

What you can expect- Headaches, upset tummy, weird poops, (sorry there isn’t a really elegant way to type that), and over all yuckyness. HANG IN THERE. This only lasts a few days. Your body will adjust and it will start burning fat in no time.

Tips- There are a ton of low-carb recipes around the web. Start reading. Get ideas. Make a pinterest board of recipes you want to make. Here is mine-

Pinterest Low Carb Board.

If you have a sweet tooth find some sugar free candy that you like for when those cravings hit. I like to make fresh whipped cream on those nights I want something sweet.

For sweeteners I use Truvia or Stevia. I feel like it’s the most natural sugar replacement out there.

Take it easy on the bacon and sausage. Just because we can have these items, doesn’t mean we can eat them at every single meal in unlimited amounts. Moderation! I try to stick to 4 oz of meats three times a day, and no more than 4 oz of cheese a day. Add in your veggies and healthy fats and you will be good to go.

low carb

I have had great success so far. I plan to stay in the induction phase for a few months to come. Good luck on your low carb journey. I hope some of this helps.

Food Ideas-

Bacon Donuts/fritters. Seriously.


baconI found this recipe and had to try it.

http://www.youtube.com/watch?v=tErB92jXccE

BACON DONUTS?!!?! I know right. This is a low carber’s dream.

Stats – 320 calories, 26 grams of fat, 2.4 carbs, 0.3 fiber, 21.3 protein.

This is not an every single day recipe. Perfect for a special breakfast or if you are just craving a damn donut! No guilt.

So what you need for 2 servings-

  • 4 tbsp of butter
  • 2 or 3 tbsp of coconut oil or olive oil
  • 3-4 slices of bacon
  • 1 egg
  • 1/3rd cup of vanilla or plain whey protein
  • 1 oz sharp cheddar cheese
  • 2 small mini bell peppers

 

  1. Precook bacon in a non stick pan. This is very important. You do not want to use a non stick pan. My first batch stuck right to the bottom in a regular pan!
  2. Melt butter on stovetop or in microwave.
  3.  After bacon is drained and cooled, chop into small pieces.
  4. Chop peppers into mini pieces.
  5. Add chopped bacon, peppers, melted butter, 1 egg, 1/3rd cup of vanilla protein powder (or plain), and sharp cheddar cheese to bowl.
  6. Mix well.
  7. Heat the coconut or olive oil in your pan on medium high heat.
  8. Spoon mixture gently into oil. It should sizzle. If it’s too hot it will pop, be careful and adjust your temperature.
  9. Spoon oil over top of donut while it’s cooking.
  10. Once the bottom starts turning golden brown, GENTLY flip it over with a metal spatula.
  11. Cook for another few minutes until other side is golden brown.
  12. Remove from oil and drain on a paper towel.
  13. Repeat!

That’s it. You can make 6 mini donuts, or 4 large fritter/donuts. To make it sweet you could add a bit of sugar free syrup and a little butter. OR keep it savory and add some sour cream and salsa.

I was really impressed with these little donuts. They have that great fritter taste, bacon bits, sweet, and savory all at once. Try this for sure!!

 

Shrimp Scampi. Low carb.


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For 4 servings-

  • 1 lb of shrimp deveined and no tails
  • 1/2 of the juice from a lemon
  • 2 tbsp of butter
  • 4 or 5 chopped garlic cloves
  • 2 tbsp of extra virgin olive oil
  • 1-2 tbsp of chopped fresh parsley (dried is fine if fresh is unavailable)
  • sea salt and pepper to taste
  • 1 pinch of red chili flakes
  • 1/2 cup of white wine
  1. Clean all shrimp. Remove tails and devein them.
  2. Heat olive oil and butter in a pan on medium heat.
  3. Once it’s melted, add in the wine, parsley, garlic, sea salt, pepper, chili flakes, and lemon.
  4. Bring to a quick boil and after that happens turn back to a simmer.
  5. Simmer wine mixture for 3-5 minutes.
  6. After that add pink to pan. Cook for about 5 minutes or until pink. Make sure you get both sides of the shrimp cooked. Don’t overcook or they will be rubbery!
  7. Serve immediately.

This is great. Super simple. 1 net gram of carb per serving.

Crustless Quiche. Low carb and easy!


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Quiche!
What you need-

  • 5 eggs
  • 6 oz of fresh spinach cut into ribbons
  • garlic powder to taste
  • 1 tbsp of chopped onions
  • sea salt and pepper to taste
  • 2.5 cups cheese of choice
  • optional- a few ounces of cooked meat like sausage, bacon, ham. I would precook it before adding to quiche.
  1. Heat oven to 375.
  2. Grease a pie pan.
  3. Mix all ingredients together in a bowl.
  4. Add to pie pan.
  5. Cook for 25-30 minutes until it turns golden brown.

1.5-3 carbs per serving depending on what you use  DELISH. Tons of leftovers. Perfect for on the go.

My Thanksgiving Menu. Low Carb with recipes.


My husband and I are very untraditional people when it comes to celebrating the holidays. We like to do things differently. For the first 8 years of our relationship we didn’t even put up a Christmas tree! It’s no surprise that our Thanksgiving every single year is totally different. Since we have been on our low carb journey we decided to keep with that theme for our big meal on Thursday. Here is my menu.

Roasted whole chicken. I do not feel like making a huge turkey this year since it’s only the two of us. I will roast the chicken with just some garlic, ginger, lemon, onions, and extra virgin olive oil, salt, pepper, and sage on the skin. 598780_289500597817808_315182398_n

Cauliflower cheesy rice but this time loaded with ranch, bacon pieces, and cheddar cheese.dsc00628

Here is the original recipe-  https://gracegothealthy.com/2013/07/12/cheesy-cauliflower-rice/

Steamed green beans. I love how simple and sweet they taste.

Deviled eggs. I don’t have a recipe for these. I just wing them.

Jalapeno Poppers. I will be following this recipe-

http://kellythekitchenkop.com/2008/04/stuffed-jalapeno-appetizer-recipe.html

Caprese salad. So simple. Just fresh tomato, mozzarella, and basil all layered and stacked topped with extra virgin olive oil, and balsamic vinegar.

The dessert I chose is to honor my husband. He loves peanut butter cups so we are going to have these-

http://dessert.food.com/recipe/low-carb-peanut-butter-cups-120053

 

That’s it! I am excited because we will be able to eat lots of yummy foods and still stay in ketosis land 🙂

Low carb has been working out really well for us so far! Onward.

What are you serving your family for Thanksgiving? Are you bringing a famous dish to a party? Let me know!

 

Simple Lemon Cheesecakes. Low carb.


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Lemon cheesecakes. Lowcarb.
Preheat oven to 350.
Combine 8 oz of softened cream cheese, 1 egg, 1/4 cup sweetener (truvia) 1/2 tsp vanilla, and 1 squeeze of lemon.
Put into muffin liners and bake for 20 minutes. Cool completely. These taste best cold. Store in fridge.