Saturday, April 30, 2016

Miracle Brownies/Top Low-Carb Dessert Recipe




Prep Time :20 min         Cook Time : 35 min         Total Time :55 min         Yield  :32 Brownies

  My daughter considers these brownies a miracle because they are nutritious and delicious. Plus, I usually let her eat a bit more of them than other treats. They are exactly the texture of "regular" brownies, with none of the glycemic effect. You do need to use powdered erythritol (though xylitol would probably work, too). If you like a more bittersweet brownie, cut down on the artificial sweetener.  Note that these brownies (through some alchemistic process that I do not understand) really take on a brownie texture the day after you make them.  I do not know why, but if you try them right out of the pan, do not judge them!



The reason that these have so much sweetener is that they have a lot of unsweetened chocolate.


Ingredients
1/4 lb butter (1 stick)
2 cups erythritol (powdered, not granulated)
1 Tbsp vanilla
4 eggs (room temp is best)
1/2 cup cocoa
1 tsp salt
4 oz unsweetened chocolate, melted
2 cups flax seed meal
1 Tbsp baking powder
1/3 cup cream
2/3 cup water
 Artificial sweetener equal to 1 1/2 cup sugar zero carb preferred, such as liquid sucralose
1 cup walnuts (optional)
Preparation
Preheat oven to 350 F and grease a 9X13 pan.

1) Cream the butter until fluffy.

2) Add the erythritol to the butter and cream them together until fully combined (aim for a fluffy texture).

3) Add the vanilla and beat the eggs into the mixture, one at a time.

4) Add salt and cocoa, beat well.

5) Add chocolate, beat until fluffy.

6) Add the rest of the ingredients and mix well to combine.

7) Pour into a pan and bake for 35 to 40 minutes until top springs back.


(You can also test if they're ready by sticking a toothpick in the brownies. If it comes out clean, or almost-so, they're done.)

8) Cool, then cut into 32 squares. If you cheat and eat one warm, know that the texture will be different once completely cool. That's when they become like real brownies. (They are even better the next day.)

Nutritional Analysis: Each of 32 brownies has 1 gram effective carbohydrate, plus 3 grams of fiber, 3 grams of protein, 10 grams of fat, and 107 calories.
source:https://www.verywell.com/miracle-brownies-






Top Low-Carb Dessert Recipe




Low-Carb Cheesecake

This is a basic low-carb cheesecake recipe, which is sugar-free and gluten-free. It is fairly dense (and becomes more so when completely cold). We like it with a strawberry topping, especially when strawberries are in season. I haven't tried very much variation as far as fat levels in the cream cheese, but I think you can substitute, at least to an extent. When I tried just substituting low-fat for one of the bricks, the batter seemed slightly looser, but I only detected a slight difference in the final product.



Prep Time   45 min

Cook Time  75 min

Total Time    120 min

Yield            16 servings    
Not sure how to do it? This video of How to Make a Low-Carb Cheesecake might help.

Ingredients
3 packages (1 and 1/2 lbs) cream cheese (room temperature)
4 eggs (preferably room temperature)
1 and 1/2 teaspoon (1/2 Tablespoon) vanilla
1 and 1/2 teaspoon (1/2 Tablespoon) lemon juice
1 and 1/3 cups sugar equivalent of artificial sweetener (I like zero-carb liquid sweeteners for this recipe)
1/4 cup sour cream
Crust:
1 cup almond meal
2 Tablespoons melted butter
2 Tablespoons sugar equivalent in artificial sweetener
Preparation
Heat oven to 375 F.

Tip: If you have bricks or a pizza stone or unglazed ceramic tile*, put them on the lower rack of the oven. This will hold the heat in the oven. This is good for cheesecakes not baked in a water bath. (Well, actually, it's helpful for any kind of baking, as it keeps the heat in the oven more constant. I keep a pizza stone in the oven most of the time.)


Make the Crust: Combine the ingredients for the crust, and press into the bottom of a springform pan.


Bake for 8 to 10 minutes, until fragrant and just beginning to brown.

Raise oven heat to 400 F, or lower to 350 F if you're using a water bath (see below).

Make the Cheesecake: Put the cream cheese in a mixing bowl, and beat until fluffy. Add the other ingredients, scraping the bowl and beaters each time (this is very important), and fully incorporating each ingredient. When all ingredients are combined, scrape one more time, beat one more minute, and pour the mixture into the pan, on top of the crust.



Instructions for using a water bath: Wrap the bottom and sides of the springform pan in foil, put it in a baking pan and pour boiling water around the sides. Bake at 350 F for 60 to 90 minutes, checking often. When the cake is firm to touch but slightly soft in the center, or the center reaches 155 F, remove from the oven.

Instructions for non-water bath: For this method, you start the cake at a high temperature, and it slowly drops.

If you have a pizza stone, bricks, or unglazed tile in the oven (these retain heat), the temperature will drop at a slower rate.  I feel I get better results with this method. Put the cheesecake on a baking sheet in case of drippage. After putting the cheesecake in the oven at 400 F, turn the oven down to 200 F.


Bake for 60 to 90 minutes, checking often after an hour. When the cake is firm to touch but slightly soft in the center, or the center reaches 155 F, remove it from the oven.

Chill the cheesecake completely in the refrigerator before cutting - this will take at least two hours. Top with fruit, if desired.  Here is a recipe for Sugar-Free Strawberry Topping, which works well.

Makes 16 servings.

Nutritional Information: Each serving has 2 grams of effective carbohydrate plus 1 gram of fiber, 6 grams of protein, and 221 calories.

* Alton Brown of the "Good Eats" TV show says of pizza stones: "You could march down to Gourmets 'R Us and plop down 30 or 40 bucks for a pizza stone. But a well-placed, unglazed quarry tile for 99 cents from a building supply will do the job just fine."

Low-Carb Snack Ideas: Bread Not Included




 Skinny Mozzarella Bites: This is the perfect snack for moms because kids will love it too! If you’re both in need of an afternoon snack, you can enjoy three bites for only seven grams of carbs

Hello, delicious! My Skinny Mozzarella Bites are too good (and easy) not to try! I promise you’re going to love them! We can’t get enough of them at my house! They are perfect as a game day snack, afternoon munchies or a party appetizer, and they are ready to go in less than 15 minutes! Don’t be surprised if the results have you popping a second batch in the oven!



Skinny Mozzarella Bites
Prep time: 10 minutes

Cook time: 3 minutes

Yield: 3 servings

Serving size: 3 mozzarella bites


Ingredients

⅓ cup herb-flavored panko breadcrumbs
3 light string cheese sticks
2 egg whites
¼ cup reduced-sodium marinara sauce
Instructions

Preheat oven to 425 degrees.
Heat a medium size skillet over medium heat. Add ⅓ cup of panko breadcrumbs to the pan and cook for 2 minutes or until toasted, stirring the whole time.
Remove from heat and place the breadcrumbs in a shallow dish.
Put the egg whites in a small bowl.
Cut mozzarella sticks into 1-inch pieces.
Working with one piece at a time, dip cheese in egg whites then roll in breadcrumbs. Place cheese on a baking sheet coated with nonstick cooking spray.
Bake for 3 minutes or until cheese is softened and thoroughly heated (without losing too much shape).
Pour the marina sauce into a microwave-safe bowl and microwave on high one minute or until thoroughly heated, stirring after 30 seconds.
Nutrition Information



Per Serving: (3 mozzarella bites)

Calories: 101

Fat: 5g

Carbohydrates: 7g

Fiber: 0g

Protein: 8g

Sugars: 1g

Sodium: 341mg

Vitamin A: 5%

Vitamin C: 2%

Calcium: 15%

Iron: 1%

WWP+: 3 points
source:https://www.skinnymom.com/skinny-mozzarella-bites/

Friday, April 29, 2016

Low Carb Meatballs alla Parmigiana (Gluten Free)




Juicy, tender, and full of flavor, a good italian meatball is a beautiful thing.  Unfortunately, finding a decent gluten free and low carb recipe for meatballs isn’t easy.

You see, it’s the bread crumbs that usually make meatballs tender – without them you can end up with a dense, chewy mouthful that more resembles a rubber hockey puck than an authentic italian meatball.  I know because I’ve tried.  So what’s a meatball loving low carber to do????



I’m very happy to report that I finally figured out a recipe that results in a meatball that anyone’s Italian grandmother (I’m totally guessing here, mine is French Canadian) would be satisfied with!  They “meat” (heh heh, see what I did there?) all of the requirements of a good meatball, and won’t bust your carb budget for the day!

In fact they are so good that you won’t even miss the pasta and garlic bread.  Ok that might be pushing it (read: a total lie), but they are really good, I promise!  Especially when you bathe them in marinara sauce and mozzarella cheese!!!  Oh yeah.  Totally nom-worthy!



The nice thing is, they are delicious plain as well, so they make a great finger-friendly lunch on the go.  I like to make a bunch and freeze them in bags of 3 – 5 meatballs.  If I know I’m going to be out, I can grab a bag out of the freezer and toss it into my purse or cooler bag.  A couple of hours later they are thawed, and I can just reach in and eat them, even if I’m driving in my car.  It’s a great alternative to the drive thru, and minimizes your chances of grabbing something that will wreak havoc on your diet or digestive system simply because you’re starving and desperate.


Still, my favorite way to eat them is to bake them in any low carb marinara sauce with a gooey topping of mozzarella cheese on top.  It’s hearty and satisfying and perfectly low carb.  Since even homemade or sugar free jarred marinara sauce does have some carbs though, I spoon about a tablespoon over each meatball, which makes it easier to keep track of my nutrition stats.  Any more than that gets wasted in the bottom of the pan anyway.



Same goes with the cheese – you can shred it and dump it on, but most of it will melt into a puddle anyway, so I just slice it and put a piece on top of each meatball.  Then I bake it until bubbly.  You can also microwave it if you’re short on time, you just won’t get the nice brown color on the cheese.  But doesn’t it look purty???

The secret to the tenderness of these meatballs is parmesan cheese, almond flour and water added to the mix.  The almond flour bulks up the meatball, the cheese adds flavor and more fat, and the water creates steam when heated, which puffs them up and keeps them tender and juicy.

But don’t take my word for it, give them a try and see for yourself!  And do be sure to let me know how they come out – especially if you are someone’s Italian grandmother!!  ;)

Finally! A delicious gluten free and low carb meatball recipe!
Serves: 15 two-inch meatballs
INGREDIENTS
For the meatballs
1.5lbs ground beef (80/20)
2 Tbl fresh parsley, chopped
¾ cup grated parmesan cheese
½ cup almond flour
2 eggs
1 tsp kosher salt
¼ tsp ground black pepper
¼ tsp garlic powder
1 tsp dried onion flakes
¼ tsp dried oregano
½ cup warm water
For the Parmigiana
1 cup marinara sauce
4 oz mozzarella cheese
INSTRUCTIONS
Combine all of the meatball ingredients in a large bowl and mix well. Form into fifteen 2" meatballs. Bake at 350 degrees (F) for 20 minutes OR fry in a large skillet over medium heat until cooked through. Pro-tip - try frying in bacon grease if you have any - it adds another level of flavor. Frying produces the golden brown color shown in the photos above.
For the Parmigiana
Place the cooked meatballs in an oven safe dish. Spoon approximately 1 Tbl sauce over each meatball. Cover with approximately ¼ oz of mozzarella cheese each. Bake at 350 degrees (F) for 20 minutes (40 minutes if meatballs are frozen) or until heated through and the cheese is golden. Garnish with fresh parsley if desired.
NOTES
Approx nutrition info per "naked" meatball: 121 cals, 8g fat, .7g net carbs, 11g protein

Approx nutrition info per meatball parmigiana: 151 cals, 9g fat, 1.7g net carbs, 12g protein
NUTRITION INFORMATION
Serving size:  3 meatballs
source:http://www.ibreatheimhungry.com/2013/03/low-carb-meatballs-alla-parmigiana.html


HIGH PROTEIN, LOW CARB, HEALTHY “BROWNIE” DESSERT




Who doesn’t loooooooove Chocolate! This is so cool! You can have these High Protein, Low Carb, Healthy “Brownie” Dessert Bars  when you’re on your 4-hour body Diet. Yes, that is right! Do treat these the same way you would treat hummus or nuts though. Don’t go crazy with these. I suggest making them on your cheat day and then you could have one here or there throughout the following week, if you absolutely need to have some1thing sweet.

There is no need to forgo your pencil skirt for those sweatpants when you eat these healthy little bundles of joy because these are made with fiber rich black beans, un hun, that’s what I said…Black Beans! I know it sounds kinda gross, but they are not. These are delicious, rich and chocolaty.



Using stevia instead of sugar makes these low carb so you get that natural sweetness. I have to say that  I am 100% real when I say that these are the BEST LOW CARB BROWNIES I’ve ever made. If you are in need of a quick fix…MAKE.THESE. If you seriously don’t have the time, this is your answer.

Let’s say you have an event that you need to bring something…like a pot luck thingy, or even your cheat day on the sofa, bring these. No one will ever know that these are a High Protein, Low Carb, Healthy Brownie. They’ll think that they’re the real thing and then you can surprise them in the end. Just say “Surprise!” These are actually healthy and I just saved your ass! Literally! LOL!

I like to top these with raspberries but it’s not necessary. On your cheat day, you could melt some leftover chocolate chips and frost them. The raspberries make them look pretty when you bring them to a party.

These are insanely “fudgy” in texture, in the way where you might have to stop and ask yourself “Are these actually good for me?” I can say YES and they are all-around super delicious. Go ahead and indulge now.




Ingredients
1 (15.5 ounce) can black beans, rinsed and drained
1/4 cup carob or cocoa powder (unsweetened)
1 1/4 cups dark chocolate chips
2 eggs
1/3 cup coconut oil or melted bu1tter
2 tsp pure vanilla extract
1/4 tsp cinnamon
1/4 tsp salt
1/2 tsp baking powder
1 tsp instant coffee
1-2 tbp stevia
Instructions
Preheat oven to 350 degrees
Either line an 8 by 8 baking dish with parchment paper and leave a little out on 2 sides to make it easy to lift out after they're baked, or Grease baking dish with butter or use non-stick dish.
Mix all ingredients in a food processor until batter consistency.
Pour batter into baking dish and level it out.
Bake 30-35 minutes or until a toothpick comes out clean.
Let cool for 10 minutes then remove by holding edges of parchment paper to lift out.
Let cool for another 10 min. and then slice to squares on a cutting board.
Notes

Store in the refrigerator for 5 days.
source:http://www.4hourbodygirl.com/high-protein-low-carb-healthy-brownie-dessert/


Thursday, April 28, 2016

High Protein, low carb recipes/GARLIC PARMESAN CHICKEN/




One of my all time favorite aromas in a kitchen is the smell of sauteing garlic.

Pure.bliss. (Note if you do not love garlic, this recipe is not for you)

Seriously, if I run out of garlic, my kitchen closes down. I don’t know how to cook with out. (Okay, I’m a tad bit exaggerating but this Italian girl loves her garlic!)



This recipe is quick and simple….but it feels like you are eating out. It doesn’t take fancy skills or lots of expensive ingredients to make a great dish.

Garlic Parmesan Chicken is good enough to stand alone but is wonderful over pasta. Or, if you are gluten-free, like me, try it over zucchini noodles. This (Amazon link) tool to make ‘zoodles’ has been worth the investment. I use it several times a week.




INGREDIENTS
3 tbsp. butter
6 cloves minced garlic
2 chicken breasts-chopped into bite size pieces
sea salt
¼-1/2 cups parm cheese
2 cups spinach

INSTRUCTIONS
Saute garlic in butter for a minute or two
Add chicken pieces, salt, and cook until no longer pink in the middle.
Make sure to stir chicken to coat with butter and garlic
Add parm cheese and stir until the chicken is coated.
Add spinach and cook until wilted
Serve by itself or over pasta or zoodles
source:http://simplyhealthyhome.com/



High-Protein, Low-Carb Dinner Recipes/ Slow Cooker Pepperoni and Chicken




When life gets a little crazy, turn to the slow cooker! It makes dinner a breeze and this recipe will have your home smelling like a tasty Italian kitchen all on its own. This low-carb option packs 52 grams of protein per serving and can be served on its own or over pasta or spaghetti squash for added flavor



Walking through the door after a long day to a house that smells like pizza is never a bad thing. This is a carb-friendly, meat lover’s dream. Turkey pepperoni is such a great alternative to its full-fat counterpart. Substitute it on deli sandwiches, pizzas and casseroles. The textures and flavors are so similar, you’ll never know the difference


Prep time: 10 minutes

Cook time: 3 hours on high or 6 hours on low


















Yield: 4 servings

Serving size: 1 cup

Ingredients

2 pounds boneless, skinless chicken breasts
salt, to taste
black pepper, to taste
1 cup reduced-sodium chicken broth
3 tablespoons tomato paste
1 teaspoon Italian seasoning
½ teaspoon basil
¼ teaspoon red pepper flakes
35 turkey pepperonis, sliced in half
½ cup sliced reduced-sodium black olives
Instructions



Place the chicken on the bottom of the slow cooker, and season the tops with salt and pepper, to taste.
In a medium mixing bowl, stir together the chicken broth, tomato paste, Italian seasoning, and red pepper flakes, then pour over the chicken in the slow cooker.
Next, add the pepperoni and the olives to the slow cooker.
Cover and cook for 3 hours on high or 6 hours on low. , or until the chicken falls apart and can be easily shredded.
Shred the chicken in the slow cooker with tongs or 2 forks, and mix it up to absorb the remaining liquid for an additional 30 minutes.
Nutrition Information

Per Serving: (1 cup)

Calories: 307

Calories from fat: 84

Fat: 10g

Saturated Fat: 2g

Cholesterol: 142mg

Sodium: 789mg

Carbohydrates: 4g

Fiber: 1g

Sugar: 2g

Protein: 52g

SmartPoints: 5
source:https://www.skinnymom.com/

Wednesday, April 27, 2016

Best Low Carb Soup Recipes for Fall /2Roasted Broccoli and Cheddar Soup




Despite the fact that it has been a little warmer out lately, I have still been craving soups and I recently realized that it had been a very long time since I last made one of my favourite soups, a broccoli and cheddar soup. The broccoli and cheddar flavour combination is a really good one that I never tire of reinventing in different dishes but this soup is one that I keep coming back to again and again. Since this soup is so simple it is a good idea to use quality ingredients including roasted broccoli, a nice homemade vegetable broth or chicken broth a nice quality aged cheddar. Roasting vegetables concentrates and brings out their flavours and the intensified broccoli flavours from the roasted broccoli goes beautifully well in this soup. This roasted broccoli and aged cheddar soup is super easy to make and yet it is so bursting with flavour that it is bound to satisfy! One last thing that I like to do with this soup is to add a tablespoon of grainy mustard which goes particularly nicely with the broccoli and cheddar flavour combination.



Prep Time: 10 minutes Cook Time: 50 minutes Total Time: 1 hour Servings: 4
A creamy broccoli and cheddar soup with the concentrated flavour of roasted broccoli.

ingredients
1 large bunch broccoli, cut into florets
1 tablespoon oil
salt and pepper to taste
1 tablespoon oil
1 medium onion, diced
2 cloves garlic, chopped
1 teaspoon thyme, chopped
3 cups vegetable broth or chicken broth or chicken stock or ham broth
1 1/2 cups aged cheddar, shredded
1 cup milk or cream
1 tablespoon grainy mustard (optional)
salt and pepper to taste
directions
Toss the broccoli florets in the oil along with the salt and pepper, arrange them in a single layer on a large baking sheet and roast in a preheated 400F/200C oven until lightly golden brown, about 20-30 minutes.
Heat the oil in a large sauce pan over medium heat, add the onion and saute until tender, about 5-7 minutes.
Add the garlic and thyme and saute until fragrant, about a minute.
Add the broth and broccoli, bring to a boil, reduce the heat and simmer, covered, for 20 minutes.
Mix in the milk, cheese and mustard, let the cheese melt and season with salt and pepper to taste.
Puree the soup with a hand blender or in a food processor or blender and enjoy!



Slow Cooker: Implement step 1, optionally implement steps 2 & 3, place everything but the milk and cheese in the slow cooker and cook on low for 6-10 hours or on high for 2-4 hours before mixing in the milk and cheese, letting the cheese melt and then pureeing the soup.
Option: If you like a thicker, creamier and healthier soup use pureed white beans instead of the milk or cream.
Option: Start the soup out by cooking 4 strips of bacon, use the grease to cook the vegetables instead of the oil and serve the soup garnished with the crumbled bacon.
Option: Add diced ham.
source:http://www.closetcooking.com/

Tuesday, April 26, 2016

7 High-Protein, Low-Carb Breakfast Recipes




Breakfast is arguably the most important meal of the day.


But if you are eating the wrong foods first thing in the morning, you could be setting yourself up for food failure later on in the day.

 And if you are someone who exercises in the morning, it is even more important that you eat the right breakfast and provide your body with what it needs to get you through your workout. This means eating lots of protein while minimizing some of the carbs (save them for after your workout when you really need them). Here are seven delicious high-protein, low-carbohydrate breakfast recipes to try.


High Protein, Low Carb Breakfast Recipes/ Pumpkin Pie Yogurt + Cinnamon Roasted Walnuts/

Nothing says protein like a cup of non-fat, Greek yogurt. By adding pumpkin flavoring and cinnamon roasted walnuts, you can enhance the nutritional value of your morning yogurt even more

High Protein, Low Carb Breakfast Recipes/Skinny Crustless Quiche/
 Quiche is even better without the crust and it has even more protein. This is a perfect breakfast to make and store to reheat through your week. Bake on Sunday and eat throughout Saturday. Delicious!

.High Protein, Low Carb Breakfast Recipes/ Low-Carb Coconut Pancakes/

A few tips about working with coconut flour. It’s incredibly absorbent and will soak up any liquid you add to it. These pancakes are on the thick side for that reason, but if you want something thinner just add more milk or even water.

High-Protein, Low-Carb Breakfast Recipes Maple Glazed Turkey Sausage
 Yes, you can have meat for breakfast. Turkey is a high-protein, low-carb food that is perfect when paired with vegetables. If you are one to reach for the bacon or sausage in the morning,
 you must try this Maple Glazed Turkey Sausage.

High-Protein, Low-Carb Breakfast Recipes/ Green Monster Smoothie/
Why not drink your breakfast rather than eat it—especially if you are in a hurry?! While the spinach give this guy its color, all the flavor comes straight from the banana and almond milk, making this a creamy, flavorful and super nutrient-dense breakfast, high in healthy carbs!

High-Protein, Low-Carb Breakfast Recipes/Skinny Avocado Egg Scramble/
It’s hard not to feel rushed at some point in the morning. Sometimes you rarely have time to grab a cereal bar, let alone cook a meal. With that in mind, here is a quick recipe that is perfect for breakfast or brunch and has a high protein count and fab flavor

High-Protein, Low-Carb Breakfast Recipes/ Skinny Greek Omelet/
Omelets may have the reputation of being one of the easiest and healthiest meals to make. This Skinny Greek Omelet has the traditional flavor of a Greek dish and provides you with protein to keep you going throughout your morning.












Best Low Carb Soup Recipes for Fall/1 / Brazilian Shrimp Moqueca




I know this isn’t really a popular stance right now, but I am SO ready for Summer to be over!  Some of you are saying “What do you mean?  It’s October and Summer has BEEN over!”

Unfortunately, here in South Carolina, where I currently live, it’s still hitting 90 degrees for a daytime temp.  In fact, it’s 86 now and the only  reason it’s not higher is because it’s an overcast day



The hot weather starts here in April (or even earlier) and continues until October.  When I lived in New England, that sounded pretty awesome since the Summer is so short up there.

The reality is that I’d kill for a crisp fall day in the 60’s, with temps dropping into the 40’s at night!  It will happen, but it could be a few weeks for us still.

Meanwhile, I’m already making low carb soups and stews, hot weather or not!

One thing I love about soup recipes (or stews, chili’s, chowders or pretty much anything eaten out of a bowl) is that they are relatively easy to make low carb and gluten free, without sacrificing flavor or texture.

This velvety low carb shrimp Moqueca  stew meets both criteria, and is the perfect recipe to transition from Summer into Fall with.

Moqueca is a traditional Brazilian fish stew that is usually flavored with coconut milk, coriander, tomatoes, onion and garlic.  It’s red color usually comes from Red Palm Oil or Dende which can be hard to find.  Red Palm oil is incredibly healthy for you and loaded with vitamin A, so if you can get it definitely seek it out.  I used olive oil in my version to make it easier for you to recreate – and it’s just as delicious in my opinion!  If you want to try it with the traditional red palm oil you can find it on Amazon for less than $10 a jar.

This easy and delicious low carb Brazilian Shrimp Moqueca recipe comforts you like you need when the weather cools down and you feel like nesting, but it also stimulates you with a fiery heat and tropical flavor that makes you wish you were eating it on some Bahian beach with a cold beer by your side and your toes jammed into the sand.

Skeptical that you can get all of that from a bowl of low carb soup?  Taste it for yourself and you’ll find out what I’m talking about!




BRAZILIAN SHRIMP STEW (MOQUECA DE CAMAROES)

A delicious, easy to make bowl of soup that is Low Carb, Paleo, and Whole 30 compliant!
Author: Mellissa Sevigny
Recipe type: Soups/stews
Cuisine: Seafood stew
Serves: 6 servings

INGREDIENTS

1½ lbs raw shrimp, peeled & deveined
¼ cup olive oil
¼ cup onion, diced
1 clove garlic, minced
¼ cup roasted red pepper, diced
¼ cup fresh cilantro, chopped
(1) 14 oz can diced tomatoes w/ chili's
1 cup coconut milk
2 Tbsp Sriracha hot sauce (sambal oelek if you're whole 30)
2 Tbsp fresh lime juice
salt and pepper to taste

INSTRUCTIONS

Heat olive oil in a medium saucepan. Saute onions for several minutes until translucent, then add the garlic and peppers and cook for several minutes more. Add the tomatoes, shrimp and cilantro to the pan and simmer gently until the shrimp turns opaque. Pour in the coconut milk and Sriracha sauce (or Sambal Oelek), and cook just until heated through - do not boil. Add lime juice and season with salt and pepper to taste.
Serve hot, garnished with fresh cilantro. Cold beer optional.

NOTES

If you can't eat shrimp, you can substitute any mild white fish, or even chicken, for the protein in this recipe and it will taste just as amazing!
NUTRITION INFORMATION
Serving size: 1 cup Calories: 294 Fat: 19g Carbohydrates: 5g net Protein: 24g
source:http://www.ibreatheimhungry.com/

Monday, April 25, 2016

High Protein, Low Carb Breakfast Recipes/ Pumpkin Pie Yogurt + Cinnamon Roasted Walnuts/




 Nothing says protein like a cup of non-fat, Greek yogurt. By adding pumpkin flavoring and cinnamon roasted walnuts, you can enhance the nutritional value of your morning yogurt even more.



The important thing to remember about high-protein/low-carb breakfasts is that the fat content needs to be a bit higher to compensate for the low carbohydrates in order to fill and fuel you up for your workouts and for the day, so you don’t experience a crash that can lead to binge eating later.




Cinnamon Roasted Walnuts + Pumpkin Pie Yogurt
Prep time: 8 minutes

Cook time: 15 minutes

Yield: 1 serving (will have leftover walnuts)

Serving size: Pumpkin Pie Yogurt + 2 Tbsp Walnuts

Ingredients

Cinnamon Roasted Walnuts:
1 Tbsp light butter
1 tsp Stevia® (or your favorite sweetener)
¼ tsp cinnamon
pinch of salt
½ cup walnuts
Pumpkin Pie Greek Yogurt:
¾ cup plain non-fat Greek yogurt
3 Tbsp pumpkin filling
1 tsp pumpkin pie spice
1 tsp Stevia® (or your favorite sweetener)
Instructions


















Preheat oven to 350 degrees.
Melt butter in microwave safe bowl, about 1 minute. Combine with Stevia®, cinnamon and salt.
Add walnuts and toss.
Arrange walnuts evenly on baking sheet. Bake for 12-15 minutes or until golden brown.
Meanwhile, combine ingredients for yogurt in a small bowl and mix until smooth.
Top with 2 Tbsp of roasted walnuts.
Nutrition Information

Per Serving (Pumpkin Pie Yogurt + 2 Tbsp Walnuts):

Calories: 228

Fat: 11g

Carbohydrates: 12g

Fiber: 4g

Protein: 21g

Sugars: 9g

Sodium: 111mg

Vitamin A: 132%

Vitamin C: 0%

Calcium: 22%

Iron: 5%

WWP+: 5 points
source:https://www.skinnymom.com

High Protein, Low Carb Breakfast Recipes/Skinny Crustless Quiche/




 Quiche is even better without the crust and it has even more protein. This is a perfect breakfast to make and store to reheat through your week. Bake on Sunday and eat throughout Saturday. Delicious!



Our Skinny Crustless Quiche is one of our favorite go-to breakfast-dinners (aka: brinner) when it is time to mix things up! It is just over-the-top delicious and even more fun when you serve it with at little low-carb toast and sugar-free jelly on the side!



Skinny Crustless Quiche
Prep time: 10 minutes

Cook time: 50 minutes

Yield: 6 servings

Serving size: 1 slice

















Ingredients

1 cup lowfat cottage cheese
2 cups liquid egg whites
½ cup broccoli, cooked and chopped
½ cup extra lean ham, diced
½ cup Sargento® Reduced Fat Sharp Cheddar Shredded Cheese
¼ teaspoon salt
¼ teaspoon black pepper
Instructions

Preheat oven to 375ยบ F.
Mix all ingredients in a large mixing bowl.
Spray 9½-inch pie dish with nonstick cooking spray and pour ingredients in.
Bake for approximately 45 minutes or until center is set.
Nutrition Information

Per Serving (1 slice):

Calories: 111

Fat: 3g

Carbohydrates: 3g

Fiber: 0g

Protein: 15g

Sugars: 1g

Sodium: 896mg

Vitamin A: 3%

Vitamin C: 8%

Calcium: 11%

Iron: 0%

WWP+: 2 points

.High Protein, Low Carb Breakfast Recipes/ Low-Carb Coconut Pancakes/




 A few tips about working with coconut flour. It’s incredibly absorbent and will soak up any liquid you add to it. These pancakes are on the thick side for that reason, but if you want something thinner just add more milk or even water.


A few tips about working with coconut flour. It’s incredibly absorbent and will soak up any liquid you add to it. These pancakes are on the thick side for that reason, but if you want something thinner just add more milk or even water. You can thin out the batter as much as you like. You can also add some shredded coconut (unsweetened for low carb/Paleo), fruit, a mashed banana, chocolate chips, or nut butter to the pancakes to mix up the flavors. My personal favorite is shredded coconut and a touch of lime zest in the batter. Yum.








Low Carb Coconut Pancakes

PREP TIME: 
COOK TIME: 

TOTAL TIME: 

Ingredients




   
  • 6 eggs
  • 1.5 cups unsweetened almond milk
  • 3 tsp vanilla extract
  • 2 packets Stevia
  • 3/4 cup coconut flour
  • 1.5 tsp baking soda
  • 1/4 tsp salt
  • Cooking spray

Nutritional Facts

Serving Size: 
2-3 pancakes




Amount Per Serving

Calories 231
Calories from Fat 100
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
12%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 279mg
93%
Sodium 820mg
36%
Total Carbohydrate 16g
6%
Dietary Fiber 8g
33%
Sugars 5g
Protein 13g

Directions

  1. Whisk together the eggs, almond milk, vanilla extract, and Stevia.
  2. In another bowl, whisk together the coconut flour, baking soda, and salt.
  3. Slowly add the coconut flour to the wet ingredients and stir to incorporate. The batter will be thick. Add additional almond milk or water to the batter if you would like a thinner pancake.
  4. Heat a nonstick griddle or skillet over medium high heat. Spray with cooking spray.
  5. Add batter, about 1/4 cup per pancake, to the skillet, spreading with a spoon if needed. Cook until bottom of browned and batter is firm, about 3 minutes. Flip and cook for 1-2 more minutes.
  6. source:http://www.slenderkitchen.com/


High-Protein, Low-Carb Breakfast Recipes Maple Glazed Turkey Sausage




Yes, you can have meat for breakfast. Turkey is a high-protein, low-carb food that is perfect when paired with vegetables. If you are one to reach for the bacon or sausage in the morning, you must try this Maple Glazed Turkey Sausage.



Prep time: 5 minutes

Cook time: 10 minutes

Yield: 7 servings

Serving size: 3 links

Ingredients

2 packages Banquet Brown N Serve Turkey Sausage Links
¼ cup brown sugar
¾ cup sugar-free maple syrup
1 tsp cinnamon
Instructions


Add frozen turkey sausage links to a medium size skillet and heat over medium heat.

Add 4 Tbsp water to turkey sausage links and cook for 1-2 minutes.
In a small bowl, whisk together maple syrup, brown sugar and cinnamon.
Pour syrup over turkey sausage in skillet and continue browning sausage for an additional 3-5 minutes, making sure to cook sausage evenly on all sides.
Serve immediately.
Nutrition Information



Per Serving (3 links):

Calories: 170

Fat: 8g

Carbohydrates: 10g

Fiber: 0g

Protein: 15g

Sugars: 7g

Sodium: 624mg

Vitamin A: 0%

Vitamin C: 0%

Calcium: 3%

Iron: 6%

WWP+: 5 points
source:https://www.skinnymom.com/

Sunday, April 24, 2016

High-Protein, Low-Carb Breakfast Recipes/ Green Monster Smoothie/




Why not drink your breakfast rather than eat it—especially if you are in a hurry?! While the spinach give this guy its color, all the flavor comes straight from the banana and almond milk, making this a creamy, flavorful and super nutrient-dense breakfast, high in healthy carbs! We love this recipe!

This smoothie is the perfect way to start your day! This Green Monster Smoothie, is adapted from Oh She Glows, and it is seriously so yummy! Don’t let the name make you nervous, this monster is made of vitamins and nutrients that will help with digestion and scare off all those nasty toxins your body is carrying around! While the spinach gives this guy its color, all the flavor comes straight from the banana and almond milk, making this a creamy, flavorful and super nutrient-dense breakfast!



For another tasty smoothie packed with beneficial greens and fruity flavors, check out our Pomegranate Blueberry Powerhouse Smoothie. It’s equally amazing!


Recipe: Green Monster Smoothie
Prep time: 5 minutes

Cook time: None

Yield: 1 serving

Serving size: 1 smoothie

Ingredients

1 cup unsweetened almond milk
1 small banana, frozen
2 cups baby spinach
1 tablespoon chia seeds
1 scoop vanilla protein powder
8-10 ice cubes
Instructions

Blend all of the ingredients together in a blender until smooth.


Nutrition Information

Per Serving: (1 smoothie)

Calories: 312

Calories from fat: 96

Fat: 11g

Saturated Fat: 1g

Cholesterol: 10mg

Sodium: 378mg

Carbohydrates: 36g

Fiber: 10g

Sugar: 17g

Protein: 26g

SmartPoints: 9

High-Protein, Low-Carb Breakfast Recipes/Skinny Avocado Egg Scramble/




 It’s hard not to feel rushed at some point in the morning. Sometimes you rarely have time to grab a cereal bar, let alone cook a meal. With that in mind, here is a quick recipe that is perfect for breakfast or brunch and has a high protein count and fab flavor



Skinny Avocado Egg Scramble
Prep time: 10 minutes

Cook time: 8-10 minutes

Yield: 1 servings

Serving size: 1 scramble


Ingredients

1 egg
2 egg whites
1 tablespoon Sargento® Reduced Fat Sharp Cheddar Shredded Cheese
½ avocado, chopped (about ½ cup)
½ teaspoon extra virgin olive oil
½ cup red bell pepper, diced
⅛ teaspoon salt
⅛ teaspoon chili powder
Black pepper, to taste

Instructions

Heat a small skillet over medium-low heat. Add the peppers and cook for 4-6 minutes, or until soft.
In a small bowl, whisk together the egg, egg whites, salt, chili powder and black pepper.
Pour over the cooked peppers, and scramble together until nearly cooked.
Add the avocado and cheese, stir together until the cheese melts, and transfer to a plate.
Serve with a side of salsa and enjoy!



Nutrition Information

Per Serving: (1 scramble)

Calories: 321

Calories from fat: 203

Fat: 23g

Saturated Fat: 4g

Cholesterol: 180mg

Sodium: 530mg

Carbohydrates: 14g

Fiber: 8g

Sugar: 4g

Protein: 18g

WWP+: 8

SmartPoints: 10
source: https://www.skinnymom.com