Low Carb Diet Cookbook Box Set - The Eye
Low Carb Diet Cookbook Box SetVol. 1 Breakfast RecipesVol. 2 Lunch RecipesVol. 3 Dinner RecipesVol. 4 Snack & Dessert RecipesVol. 5 Slow Cooker Recipes
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Table of ContentsDownload Your Thank You GiftsIntroductionBreakfast RecipesSingle-Serving Chickpea PancakeStuffed Breakfast PeppersProtein CrepesAvocado Matcha SmoothieNo-Oat MealGreek Yogurt ParfaitMini Smoked Salmon FrittatasQuinoa Breakfast BowlBreakfast BurritoStrawberry Pecan Breakfast BarsBanana-Free Detox SmoothieVeggie Egg ScrambleLow Carb WaffleHazelnut Chocolate SconesButtermilk PancakesCinnamon PancakesKimchi OmeletPumpkin PuddingKale Mushroom Frittata
Mini Veggie FrittatasPumpkin Molasses MuffinsBacon Zucchini FrittataSweet Potato HashCinnamon Mug MuffinBaked Eggs with Spinach & ProsciuttoPeanut Butter Flax Mug MuffinVanilla Coconut PancakesTomato Zucchini FrittataKrispy Kreme Copycat DonutsFig Walnut MuffinsLemon Blueberry Mug MuffinsPeanut Butter “Banana” SmoothieAlmond Meal PancakesGrapefruit Mint SmoothieBaked Ham & EggsSpanish OmeletLemon Poppy Seed PancakesLunch RecipesBuffalo Chicken NuggetsRaw Kale SaladSpicy Cauliflower Stir FryCucumber Sub
Zucchini FrittersOnion Pork BagelBacon Mini MeatloavesBLT Chicken SaladTuna PattiesTurkey BurgersCauliflower SaladShrimp & Avocado SaladHoney Mustard Pork BurgersBacon ‘n Egg ChiliRoasted Eggplant SaladCarrot & Edamame Citrus SaladPizza-Stuffed Sweet PotatoesSalmon Cucumber BitesCilantro Lime Cauliflower RiceProsciutto Egg Roll-UpKale & Tofu Caesar Lettuce WrapsTurkey Hummus Lettuce WrapsAsian Chicken SaladSweet ‘n Sour Broccoli SaladEggplant Salsa StacksEggs in PurgatoryCrab-Stuffed Portobello Mushroom
Deconstructed California RollCajun Zucchini NoodlesGreek Chicken KebabsVeggie Egg SaladBurger BowlKale, Apple & Pancetta SaladAvocado & Greek Yogurt Chicken SaladChicken “Zoodle” SoupMini Pepper TacosSweet Potato NachosDinner RecipesPumpkin Sage SoupThai Turkey MeatballsHerbed Pork Sirloin with Sweet Potato HashNoodle-Free Chow MeinCilantro Lime ChickenMoroccan MeatballsChili DogsLemon Garlic FlounderSalmon Soup with Tomato BrothSpicy Sweet Potato CurrySweet Potato Ribbons with Meat SauceRosemary Salt-Roasted Lamb
Bang Bang Shrimp with Napa ColeslawCauliflower Fried RiceSpaghetti Squash CarbonaraLemon Chicken & Asparagus Stir FryThai Chicken TacosSummer Squash & Sausage SkilletChicken & Brussels Sprouts SkilletBalsamic Roasted BeetsSpicy Ranch Stuffed PeppersSpicy Beef & CabbageStuffed Beef TenderloinCitrus Herb Whole FishLightened-Up MoussakaGinger Chili SalmonShepherd’s PieHamburger Green Bean CasseroleCoconut Spiced SpinachSausage StuffingHerbed Turkey BreastSpaghetti Squash PrimaveraChicken GumboNo-Crust Chicken Pot PieZucchini Lasagna
Thai Peanut Spaghetti SquashAvocado-Stuffed MeatballsSnacks & Dessert RecipesPeanut Butter Mug CakeCocoa Avocado MousseFrench Silk PiePeanut Butter CookiesPumpkin Spice MuffinsCinnamon-Pecan Wafer Cookies3-Ingredient Chocolate TrufflesSweet Potato MuffinsLime TartsRed Velvet CakeLemon BarsPumpkin Spice AlmondsCranberry MacaroonsForgotten CookiesGarlic EdamameApple Spice Protein MuffinsCheesy Zucchini SpearsPeanut Butter Frozen Yogurt BitesParmesan Cauli-TotsOrange Creamsicle Cups
Green Bean FriesGreek DipHomemade NutellaAlmond Butter Protein BallsChili DoritosWhite Chocolate Blueberry PopsNut & Date BarsCranberry Lime LoafChocolate CupcakesChocolate-Cherry BarsQuick PicklesHealthier Deviled EggsCauliflower PopcornBaba GanoushKale ChipsAlmond Joy BarsDark Chocolate MousseSlow Cooker RecipesSausage & Pepper SoupBalsamic Beef Au Jus with Crispy ShallotsMeatloaf with Roasted RadishesThai Curry BeefEggplant Bolognese
Chicken Gyro BowlsSpicy Chicken Lettuce WrapsChicken Parmesan SoupCreamy Zucchini SoupWhite Bean DipMaple-Ginger Sweet PotatoesPumpkin ChiliCarnitas BowlsItalian Sausages in MarinaraGarlic Cauliflower MashKielbasa & CabbageTex-Mex Chicken SoupMandarin Orange ChickenPesto Spaghetti Squash with Garlic ShrimpBBQ Baby Back RibsCuban Pot RoastCreamy Spinach & MeatballsMoroccan Turkey StewMediterranean Beef StewKale & Turkey Meatball SoupChicken MusakhanDry-Rubbed Asian Spare RibsHawaiian Pulled Pork
Vegetable Beef SoupJambalayaCoffee-Braised Beef BrisketRoasted LambCorned Beef & CabbageOkra Beef StewCran-Apple Turkey BreastMeat Lovers’ Pizza SoupBanh Mi PorkConclusionAbout The AuthorCopyright/Disclaimer
IntroductionThanks for purchasing Low Carb Diet Cookbook Box Set. Inside you aregoing to discover five low carb cookbooks containing over 180 recipes toensure you never run out of delicious recipes. The books you get to enjoy are:Low Carb Diet Cookbook: Vol.1 Breakfast RecipesLow Carb Diet Cookbook Vol.2: Lunch RecipesLow Carb Diet Cookbook: Vol.3 Dinner RecipesLow Carb Diet Cookbook: Vol.4 Snacks & Dessert RecipesLow Carb Diet Cookbook: Vol.5 Slow Cooker RecipesIf you are new to low carb dieting let’s go over some of the finer points of thediet:
Avoid Eating: Artificial sweeteners: The overly sweet taste of artificial sweeteners canactually lead to you craving more sugars. Also, they are chemicals that, whenyou are trying to lose weight and get healthy, don’t have a place in your diet. Heavily reduce excess sugar sources: This is going to be all treats, sweetsand any product that has had sugar added to it. If it has been processed then itmost likely does not belong in your low carb diet. This includes those non-fat or“diet” foods. Gluten based grains and excessive starch: Overall you will be reducingyour intake of starchy foods but you will definitely want to reduce wheat, rye,barley and spelt. Plan on using oats and rice while potatoes can be substitutedwith sweet potatoes. Vegetables like corn and carrots should be reduced. Trans fats and common cooking oils: While these are not directly relatedto carbs they can have adverse effects on your health. Focus on healthy fatslike avocados, olive oil, flax, hemp, etc.
Eat: Vegetables and fruits: You should be eating a lot of fibrous, dark greenleafy vegetables as they fill you up and provide you with a great dose ofnutrients. Fruits have a place in a low carb diet, but they are high in sugar soyou will need to be conscious of how much you are eating. Lean protein sources: Choose leaner cuts of red meat whenever possible,but do not be afraid to have the odd hamburger or a bit of bacon. Chicken andfish are great to have on a low carb diet. Avoid processed meats due to thechemicals and preservatives they put in there. Eggs are great and you canenjoy some yolks without worry. Nuts and seeds: These are high in healthy fats but do carry a lot of caloriesso be mindful of how much you are eating. Beverages: Tea, coffee and water. Obviously adding two spoonful’s of sugarisn’t something you will want to do anymore. Go for a naturally flavoredbeverage if you need to alter the taste. Fruit infused water is also a great wayto not feel deprived of your sweet tasting beverages. You can always usecarbonated water for that extra special feeling. Here is a great recipe book onfruit infused water:Fruit Infused Water: 70 Vitamin Water Recipes To Finally Cure TastelessH2OA low carb diet is focused on consuming healthy fats, lean proteins andvegetables while reducing starchy carbs and fruits. As you saw, processedfoods should be left out almost completely. The secret to success with a lowcarb diet in my opinion is learning how to substitute foods.We eat out of habit for a lot of our day so when you used to reach for thatchocolate bar mid-afternoon, now you can make it a handful of mixed nuts. Ifyou have always eaten white toast in the morning, now you can plan to add insome oats. Planning will make your life easier and actually help you stick to alow carb diet.I can’t give you exactly how many carbs a day you will be eating because thatis completely based on your individual needs and goes beyond the scope of arecipe book. I would suggest going no lower than 50 grams a day.Darrin Wiggins has put together a comprehensive book on living a low carb
lifestyle that you may want to read. Inside he breaks down how of follow a lowcarb diet:Low Carb Diet Demystified: How To Successfully Follow A Low CarbLifestyle For Rapid Weight LossI never pretend to be an expert on a diet but do have the base knowledgeneeded to create the recipes. The great thing about a low carb diet is it is easyto follow. It becomes pretty obvious what foods need to be moderated onceyou get started.I always say to reduce foods but not necessarily eliminate them. You may evenfind some recipes contain certain foods on the list of to be avoided. That isbecause I personally do not believe in an all or none attitude. I take a morerelaxed approach because it leads to long-term results.When you are on a low carb diet you are consciously choosing your carbsknowing your goal is to only eat a certain amount a day. Chances are you won’tchoose a chocolate bar that essentially uses up all your carbs in one sitting.Starting a low carb diet can be difficult at first but take it slow and don’t be hardon yourself for slipping in the odd food off of the “to-be-avoided” list. You areliving life and with a focus on eating healthy consistently the odd treat will notderail your efforts.I hope you enjoy the recipes.Charity
Low Carb Diet CookbookVol. 1
Breakfast Recipes
Single-Serving Chickpea PancakeThis Single-Serving Chickpea Pancake is savory and filled with protein. Top itwith sliced avocado or a drizzle of Greek yogurt for some creaminess.Servings: 1Ingredients:½ c. chickpea flour¼ tsp. baking powder¼ tsp. garlic powder¼ tsp. salt1/8 tsp. pepper½ c. water, plus 2 Tbsp.½ c. red bell pepper, finely chopped¼ c. green onion, finely choppedDirections:1. In a bowl, combine flour, baking powder, garlic powder, salt and pepper.2. Whisk in water until well combined.3. Stir in pepper and onion.4. Heat 10” skillet over medium heat and spray with nonstick spray.5. Pour batter into heated skillet. Cook for about 5 minutes, then flip and cookfor 5 more minutes on the other side.6. Serve with desired toppings.Nutrition Info per Serving:Calories 194, Carbs 30 g, Fat 3 g, Protein 11 g
Stuffed Breakfast PeppersThese Stuffed Breakfast Peppers are filled with eggs and chorizo sausage,giving them a bit of a kick. Eating a whole pepper is a great way to kick offyour day!Servings: 3Ingredients:½ lb. bulk chorizo sausage½ onion, finely chopped2 cloves garlic, minced6 eggs¼ c. unsweetened almond milk3 Tbsp. fresh parsley¼ tsp. salt¼ tsp. pepper3 bell peppers; tops cut, cored and seededDirections:1. Preheat oven to 350ºF.2. Heat skillet over medium heat and add chorizo. Sauté until chorizo just beginsto brown.3. Add onion and garlic to skillet and cook for another 3-4 minutes, then removefrom heat.4. In a bowl, whisk together eggs, almond milk, parsley, salt and pepper.5. Stir chorizo mixture into bowl and spoon mixture into bell peppers.6. Arrange peppers in baking dish and replace tops on peppers.7. Place in oven and bake for 30-35 minutes.
Nutrition Info per Serving:Calories 372, Carbs 21 g, Fat 22 g, Protein 25 g
Protein CrepesThese Protein Crepes have 17 grams of protein without the use of proteinpowder. They can be filled with anything you’d like—nut butters are adelicious option.Servings: 2Ingredients:¼ c. coconut flour2 Tbsp. flax meal2 eggs3 egg whites¼ c. unsweetened almond milk½ tsp. baking sodaDirections:1. Combine all ingredients in food processor and process until smooth.2. Heat nonstick skillet over medium heat and spray with nonstick spray.3. Once skillet is hot, pour ¼ of batter into skillet. Swirl skillet to evenly coat.4. Let the crepe cook for about 3 minutes, or until bubbles start forming on top.Flip, and cook for another 2 minutes.5. Repeat process with remaining batter to make 4 crepes.Nutrition Info per Serving:Calories 244, Carbs 21 g, Fat 13 g, Protein 17 g
Avocado Matcha SmoothieMatcha is a green tea from Japan that has amazing health benefits. ThisAvocado Matcha Smoothie is filled with healthy fats and antioxidants that willleave you feeling glowing from the inside out.Servings: 1Ingredients:1 tsp. matcha green tea powder1 Tbsp. hot water½ medium avocado, chopped½ c. plain Greek yogurt1 ½ c. unsweetened almond milk1 packet steviaDirections:1. In a bowl, whisk together matcha powder and hot water.2. Add green tea mixture, avocado, yogurt, milk and stevia to blender. Processuntil smooth.Nutrition Info per Serving:Calories 240, Carbs 16 g, Fat 16 g, Protein 14 g
No-Oat MealThis “No-Oat Meal” is texturally similar to oatmeal, but contains no oats.Instead, it uses ground nuts, flax, eggs and almond milk to give it body.Servings: 2Ingredients:1/8 c. walnuts1/8 c. pecans2 Tbsp. flax meal1 tsp. cinnamon1/8 tsp. nutmeg1/8 tsp. cloves2 eggs¼ c. unsweetened almond milk1 Tbsp. almond butterDirections:1. In a food processor, process walnuts, pecans, flax, cinnamon, nutmeg andcloves.2. In a microwave-safe bowl, whisk together eggs and almond milk until mixturethicken into a custard.3. Stir almond butter into egg mixture.4. Stir in nut mixture.5. Microwave mixture for 2-3 minutes, removing to stir every 30 seconds, until itreaches desired consistency.Nutrition Info per Serving:Calories 382, Carbs 16 g, Fat 33 g, Protein 14 g
Greek Yogurt ParfaitThis Greek Yogurt Parfait is healthy enough to eat every day and prettyenough to serve on special occasions. It’s a quick, easy breakfast that youcan feel good about.Servings: 1Ingredients:1 c. plain Greek yogurt½ Tbsp. raw honey¼ c. fresh blueberries1/8 c. almonds, slicedDirections:1. In a bowl, stir together yogurt and honey.2. In a tall glass, layer yogurt, berries and almonds until you run out ofingredients.Nutrition Info per Serving:Calories 261, Carbs 25 g, Fat 8 g, Protein 4 g
Mini Smoked Salmon FrittatasThese Mini Smoked Salmon Frittatas are baked in small ramekins for easyportion control. They make a lovely brunch dish or special weekend breakfast.Servings: 6Ingredients:1 Tbsp. extra virgin olive oil¼ c. onion, finely chopped½ tsp. salt¼ tsp. pepper4 oz. smoked salmon, cut into ¼ inch pieces6 eggs8 egg whites¼ c. coconut milk2 Tbsp. green onion, finely choppedDirections:1. Preheat oven to 325 F. Spray 6 small ramekins with nonstick spray.2. Heat oil in skillet over medium heat. Add onion and sauté until softened,about 3 minutes.3. Add salmon and season with salt and pepper. Remove from heat.4. In a bowl, whisk together eggs, egg whites and coconut milk.5. Divide salmon mixture evenly between ramekins. Top each ramekin with eggmixture.6. Arrange ramekins on a baking sheet and place in oven. Bake for 25 minutes.7. Remove from oven and top with green onions.
Nutrition Info per Serving:Calories 144, Carbs 6 g, Fat 9 g, Protein 12 g
Quinoa Breakfast BowlThis Quinoa Breakfast Bowl has it all—quinoa, eggs, avocado and smokedsalmon. The combination of these foods will keep you full for hours.Servings: 4Ingredients:1 c. dry quinoa¾ c. water2 Tbsp. extra virgin olive oil4 eggsSalt and pepper, to taste1 avocado, chopped6 oz. smoked salmonLemon wedges, for servingDirections:1. Place quinoa and water in saucepan over medium-high heat. Bring to a boil;then reduce heat and simmer for 10-15 minutes, or until quinoa is tender.2. While quinoa is cooking, heat oil over medium-low heat. Add eggs and fry for2-4 minutes, or until eggs reach desired doneness. Season with salt andpepper.3. Divide quinoa, avocado and salmon between 4 plates and top with a friedegg. Serve with a squeeze of lemon.Nutrition Info per Serving:Calories 492, Carbs 34 g, Fat 25 g, Protein 37 g
Breakfast BurritoThis Breakfast Burrito is made low-carb by replacing a tortilla with a slice ofham. For best results, be sure to use high-quality deli ham for this recipe.Servings: 1Ingredients:1 tsp. extra virgin olive oil½ c. raw baby spinach4 cherry tomatoes, halved2 eggsSalt and pepper, to taste2 slices deli hamDirections:1. Heat olive oil in skillet over medium-low heat. Add spinach and tomatoes,season with salt and pepper, and sauté for 2-3 minutes.2. Crack eggs into skillet and scramble with vegetables to desired doneness.3. Divide egg mixture between slices of ham. Roll up and serve.Nutrition Info per Serving:Calories 286, Carbs 15 g, Fat 18 g, Protein 22 g
Strawberry Pecan Breakfast BarsThese Strawberry Pecan Breakfast Bars are the perfect sweet treat for a busyweekday. Bake up a batch of these on the weekend and enjoy them all weeklong.Servings: 12Ingredients:2 ¼ c. almond flour½ c. granulated sweetener, like Splenda2 tsp. cinnamon¾ tsp. baking soda¾ tsp. salt2 eggs¾ tsp. vanilla extract½ c. almond butter, melted3 Tbsp. almond milk¾ c. sugar-free strawberry jam1 c. pecans, chopped½ c. unsweetened coconut flakes2 Tbsp. coconut oilDirections:1. Preheat oven to 350ºF. Line 8x8” pan with parchment paper.2. In a bowl, combine almond flour, ½ cup granulated sweetener, 1 tsp.cinnamon, baking soda and salt.3. In a separate bowl, combine eggs, vanilla, almond butter and almond milk.
4. Stir wet ingredients into dry ingredients.5. Pour mixture into prepared pan. Top with strawberry jam.6. Combine pecans, coconut flakes, coconut oil and remaining cinnamon.Sprinkle mixture over bars.7. Place pan in oven and bake for 20-25 minutes.8. Let cool completely, then slice into bars.Nutrition Info per Serving:Calories 290, Carbs 14 g, Fat 25 g, Protein 8 g
Banana-Free Detox SmoothieWith bananas as the main ingredient in many smoothies, it can be difficult tofind low-carb recipes. This Banana-Free Detox Smoothie uses kale, apple andcucumber to be simultaneously healthy and delicious.Servings: 1Ingredients:1 c. kale, chopped1 apple, cored and chopped1 English cucumber, peeled and chopped1 Tbsp. fresh lemon juice½ Tbsp. coconut oil1 tsp. ginger root, minced4 ice cubesDirections:1. Combine all ingredients in blender and process until smooth.Nutrition Info per Serving:Calories 216, Carbs 32 g, Fat 8 g, Protein 5 g
Veggie Egg ScrambleThis simple Veggie Egg Scramble can easily be whipped up any day of theweek. It can be customized with whatever frozen vegetables you have onhand.Servings: 1Ingredients:1 tsp. coconut oil4 oz. frozen mixed vegetables (carrots, peas, green beans, etc)¼ tsp. salt¼ tsp. pepper1/8 tsp. cayenne pepper2 eggsDirections:1. Heat coconut oil in skillet over medium heat.2. Add frozen vegetables to skillet and sauté until softened, about 5 minutes.3. Season with salt, pepper, and cayenne.4. Crack eggs into pan and scramble them to desired doneness. Season withadditional salt and pepper, if desired.Nutrition Info per Serving:Calories 232, Carbs 20 g, Fat 13 g, Protein 14 g
Low Carb WaffleThe phrase “low carb” and “waffle” don’t usually go together, but in this casethey do! Made with coconut flour, this Low Carb Waffle is huge and clocks inat under 200 calories.Servings: 1Ingredients:2 egg whites1 egg2 Tbsp. unsweetened almond milk2 Tbsp. coconut flour1 packet steviaDirections:1. Preheat waffle iron to hottest setting and grease with nonstick spray.2. Beat egg whites until stiff peaks fork.3. Carefully fold in egg, almond milk, coconut flour and stevia.4. Pour batter into iron and cook until browned, about 3-4 minutes.Nutrition Info per Serving:Calories 188, Carbs 17 g, Fat 8 g, Protein 16 g
Hazelnut Chocolate SconesThese Hazelnut Chocolate Scones are rich and decadent, ideal for when youwant to treat yourself. You’ll need a couple special ingredients for these grainfree scones, but they’re definitely worth it!Servings: 12Ingredients:2 ½ c. hazelnut meal½ c. flax meal1/3 c. granulated sweetener, like Splenda1 Tbsp. baking powder¼ tsp. salt2 eggs¼ c. hazelnut oil2 Tbsp. unsweetened almond milk½ tsp. vanilla extract1/3 c. sugar-free chocolate chipsDirections:1. Preheat oven to 325ºF and line a baking sheet with parchment paper.2. In a bowl, combine hazelnut meal, flax, Splenda, baking powder and salt.3. Stir in eggs, hazelnut oil, almond milk and vanilla extract. Once wellcombined, stir in chocolate chips.4. Turn dough out onto prepared baking sheet, into a 6x8” rectangle (about 1”thick).5. Cut dough into 6 squares, and slice each square into 2 triangles.6. Spread them out on the baking sheet, then place in oven. Bake for 20-25
minutes.Nutrition Info per Serving:Calories 286, Carbs 13 g, Fat 25 g, Protein 6 g
Buttermilk PancakesThese Buttermilk Pancakes are not actually made with buttermilk, but with asubstitute of almond milk and apple cider vinegar. The result is an ultra fluffypancake that can be topped with fruit, nut butter or anything else you’d like.Servings: 4Ingredients:½ c. unsweetened almond milk½ tsp. apple cider vinegar1/3 c. coconut flour1/3 c. almond flour3 eggs2 Tbsp. water1 tsp. vanilla extract½ tsp. baking soda2 tsp. erythritol1 Tbsp. butter, melted1/8 tsp. saltDirections:1. In a small bowl, combine almond milk and apple cider vinegar.2. In a separate bowl, combine almond milk mixture with remaining ingredients.3. Heat griddle or skillet over medium heat and spray with nonstick spray.4. Spoon batter onto heated griddle. Once bubbles start to form, flip pancake.5. Cook pancake for another 2-3 minutes, then remove from griddle and repeatwith remaining batter.
Nutrition Info per Serving:Calories 162, Carbs 8 g, Fat 12 g, Protein 6 g
Cinnamon PancakesThese Cinnamon Pancakes are warm and comforting. The protein powderboosts the nutritional profile of them, too, so you can feel good about enjoyingthem.Servings: 6Ingredients:1 c. almond flour1/3 c. coconut flour¼ c. vanilla protein powder¼ c. Swerve sweetener1 Tbsp. cinnamon1 tsp. baking powder5 eggs¼ c. coconut oil, melted1 c. unsweetened almond milkDirections:1. In a bowl, combine almond flour, coconut flour, protein powder, sweetener,cinnamon and baking powder.2. Whisk in eggs, melted coconut oil and almond milk.3. Heat griddle or skillet over medium heat and spray with nonstick spray.4. Spoon batter onto heated griddle. Flip pancake once bubbles begin to form,about 3 minutes.5. Cook pancake for another 1-2 minutes, then remove from griddle and repeatwith remaining batter.Nutrition Info per Serving:
Calories 301, Carbs 24 g, Fat 24 g, Protein 14 g
Kimchi OmeletStart your day off with a little spice in the form of this Kimchi Omelet! Kimchiis spicy fermented cabbage that is a staple in Korean cuisine. You can find itin the international foods aisle of your grocery store.Servings: 1Ingredients:2 eggs1 tsp. mirinSalt and pepper, to taste1 tsp. coconut oil¼ zucchini, thinly sliced1/8 c. green onions, chopped2 Tbsp. kimchi, choppedDirections:1. In a bowl, beat together eggs, mirin, salt and pepper.2. Heat oil in skillet over medium-high heat.3. Add zucchini, green onions and kimchi to skillet, and sauté for about 2minutes.4. Add egg mixture to skillet and cover. Cook for 2 minutes, or until bottom ofegg is set.5. Flip omelet in half and cook for another 1-2 minutes.Nutritional Info per Serving:Calories 169, Carbs 16 g, Fat 8 g, Protein 13 g
Pumpkin PuddingThis Pumpkin Pudding is both dairy and egg-free, and can be made with just10 minutes of active cooking. The coconut milk makes it rich and creamywhile the pumpkin puree gives it body and flavor.Servings: 2Ingredients:3 Tbsp. water1 Tbsp. unflavored gelatin1 c. light coconut milk1 c. pumpkin puree1 tsp. vanilla extract1 tsp. cinnamon½ tsp. nutmeg¼ tsp. cloves10 drops liquid steviaDirections:1. Dissolve gelatin in water.2. Place saucepan with coconut milk over medium heat. Add gelatin mixture.3. Stir for 2-3 minutes, then add remaining ingredients.4. Continue to stir until mixture is well combined.5. Remove from heat and transfer to bowl.6. Place in freezer for 15-20 minutes to set, then serve.Nutrition Info per Serving:Calories 113, Carbs 12 g, Fat 7 g, Protein 5 g
Kale Mushroom FrittataThis Kale Mushroom Frittata is packed with vegetables, making it a great firstmeal of the day. If you don’t have shallots, garlic would also be delicious.Servings: 4Ingredients:1 Tbsp. extra virgin olive oil3 large shallots, sliced8 oz. button mushrooms, sliced4 c. kale, chopped8 eggsSalt and pepper, to tasteDirections:1. Preheat oven to 350ºF.2. Heat olive oil in ovenproof skillet over medium heat.3. Add shallots and sauté for 3-4 minutes, or until softened.4. Add mushrooms and cook for another 5 minutes, or until moistureevaporates.5. Add kale, and toss with other vegetables. Sauté for 4-5 minutes.6. In a bowl, whisk eggs.7. Pour egg mixture into skillet and season with salt and pepper. Cookundisturbed for 1 minute.8. Transfer skillet to oven and bake for about 5 minutes, or until eggs are set.Nutrition Info per Serving:Calories 236, Carbs 23 g, Fat 12 g, Protein 16 g
Mini Veggie FrittatasThese Mini Veggie Frittatas are made in a muffin tin, making them extremelypoppable and wonderful for a crowd. For an even smaller bite, use a minimuffin tin.Servings: 3Ingredients:5 eggs1 c. raw baby spinach, chopped½ c. red bell pepper; cored, seeded and choppedSalt and pepper, to tasteDirections:1. Preheat oven to 350ºF. Grease muffin tin with nonstick spray.2. In a bowl, whisk eggs. Stir in bell pepper, spinach, salt and pepper.3. Pour egg mixture into prepared muffin tin.4. Place in oven and bake for 12-14 minutes.5. Let cool completely before removing from muffin tin.Nutrition Info per Serving:Calories 125, Carbs 10 g, Fat 7 g, Protein 11 g
Pumpkin Molasses MuffinsThese Pumpkin Molasses Muffins are made with “chia eggs.” When you mixchia seeds with water, it acts as a great substitute for eggs. These muffins arenot overly sweet, so if you do want more sweetness, add a bit of stevia totaste.Servings: 12Ingredients:6 Tbsp. chia seeds1 c. water13 oz. pumpkin puree2 Tbsp. molasses1 tsp. fresh lemon juice½ tsp. vanilla extract½ c. coconut oil, melted½ c. coconut flour½ tsp. baking soda½ tsp. cinnamon½ tsp. nutmegDirections:1. Preheat oven to 350ºF. Grease muffin tin with nonstick spray, or line withmuffin liners.2. In a coffee grinder, grind chia seeds into a fine powder.3. Whisk chia seeds with water.4. Stir in pumpkin, molasses, lemon juice, vanilla and coconut oil.5. Gradually mix in coconut flour, baking soda, cinnamon and nutmeg.
6. Pour batter into prepared muffin tin.7. Place in oven and bake for 45-50 minutes.Nutrition Info per Serving:Calories 160, Carbs 11 g, Fat 13 g, Protein 3 g
Bacon Zucchini FrittataThis Bacon Zucchini Frittata is a great balance of salty and savory. The baconserves to bring up the flavor of the zucchini for a healthy frittata that’s alsoquite tasty.Servings: 3Ingredients:1 small zucchini, grated1 tsp. salt6 eggs1/3 c. light coconut milk1 Tbsp. Italian seasoningSalt and pepper, to taste1 Tbsp. extra virgin olive oil1 red bell pepper; cored, seeded and finely chopped½ onion, finely chopped8 oz. bacon, cooked and crumbledDirections:1. Preheat oven to 375ºF.2. Toss grated zucchini in a bowl with 1 teaspoon salt. Set aside for 15minutes.3. In a bowl, whisk together eggs, coconut milk, Italian seasoning, salt andpepper.4. Heat olive oil in 10” ovenproof skillet over medium heat. Add pepper andonions and sauté until softened, about 4 minutes.5. While peppers and onions are cooking, use a clean dishtowel to squeeze theexcess moisture out of the grated zucchini. Stir zucchini into bowl with eggs.
6. Add bacon to skillet, and pour egg mixture on top.7. Continue to cook over medium heat for 1-2 minutes, then transfer skillet tooven.8. Bake for 15 minutes, or until eggs are set.Nutrition Info per Serving:Calories 384, Carbs 16 g, Fat 27 g, Protein 26 g
Sweet Potato HashThis Sweet Potato Hash has sweet potatoes, apples and pancetta for amouthwatering combination of savory, sweet and salty. If you’re still hungry,throw a fried egg on top.Servings: 2Ingredients:4 oz. pancetta, diced1 large apple, cored and chopped1 small onion, finely chopped1 tsp. cinnamon1 Tbsp. coconut oil1 large sweet potato, peeled and cubed1 tsp. dried sageDirections:1. In a cast iron skillet, cook pancetta until fat is rendered. Remove pancetta toplate, leaving grease in skillet.2. Add apple, onion and cinnamon to skillet, and sauté for about 5-7 minutes.Remove to plate with pancetta.3. Add coconut oil to hot skillet and toss in sweet potato. Let cook undisturbedfor 2 minutes.4. Stir sweet potatoes, and continue cooking for another 5-7 minutes.5. Add pancetta mixture back to skillet and stir in dried sage. Cook until heatedthrough.Nutrition Info per Serving:Calories 357, Carbs 38 g, Fat 18 g, Protein 12 g
Cinnamon Mug MuffinThis Cinnamon Mug Muffin is cooked in the microwave and takes just 5minutes to prepare. With warm spices like cinnamon, cloves, and nutmeg, thisis the perfect breakfast for a cool autumn morning.Servings: 1Ingredients:1 egg1 Tbsp. coconut flour1 Tbsp. flax meal1 tsp. cinnamon¼ tsp. cloves¼ tsp. nutmeg¼ tsp. baking powder¼ tsp. vanilla extract3 drops vanilla stevia¼ c. water, plus 1 Tablespoon1 Tbsp. coconut butterDirections:1. In a bowl, whisk egg until beaten. Stir in coconut flour, flax, cinnamon,cloves, nutmeg, baking powder, vanilla extract, 2 drops stevia and ¼ cupwater.2. Grease inside of large mug with nonstick spray, and pour batter into mug.3. Microwave for 1-2 minutes, or until muffin is set.4. In a small bowl, whisk together 1 Tablespoon water, 1 drop stevia andcoconut bu
Low Carb Diet Cookbook: Vol.5 Slow Cooker Recipes If you are new to low carb dieting let’s go over some of the finer points of the diet: Avoid Eating: Artificial sweeteners: The overly sweet taste of artificial sweeteners can actually lead to you
Low Carb Diet Special Report Carbohydrate Confessions: Stories (and data) from a low carb convert. precisionnutrition.com The low carb to higher carb experiment Things might have gone on like this indefinitely, with me happily eating low carb, and happily preaching to the low carb choir. But last summer my competitive itch came back. And as I .
CONTENTS ACKNOWLEDGMENTS v INTRODUCTION 1 1 Low-Carb Comfort Food Cooking Guidelines 5 2 Bread and Other Delicious Low-Carb Baked Goods 19 3 Low-Carb Comfort Food Breakfasts, Brunches, and Light Meals 41 4 Low-Carb Comfort Food Appetizers, Soups, Salads, and Light Lunches 67 5 Low-Carb Comfort Foo
What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something h
than what a person needs at one time, so be aware of the sizes and carb content of foods and beverages to help manage your diabetes. You can also use this simple chart for carb choices: Grams of Carbs Number of Carb Choices Do not count ½ carb choice 1 carb choice 1½ carb choices 2 carb ch
STANDARD LOW-CARB DIET: This plan limits foods containing carbs like grains, starchy veggies, and fruit. It is focused on foods that are higher in protein and fat. There is no consensus on how many carbs are allowed on a low-carb diet, but less than 130 grams per day is typical. A standard low-carb diet generally allows for small amounts of .
carb options at any restaurant. Know The Rules The main rules of low carb eating are no starches and no sugars; this means the possibilities are really unlimited when eating out. Carry A Carb Counter It is very important to know the carb counts of various foods, especially when you are on a strict low carb
ATKINS CARB COUNTER 3 1 How to Use the Atkins Carb Counter 3 Atkins & Other Low-Carb Specialty Foods 6 Baking Ingredients 7 (Atkins 20 or Atkins 40) you’re on.Beef, Lamb, Pork & Other Meats 9 Beverages & Alcoholic Beverages 12 Breads, Crackers, Tortillas & Wraps 14 Candy & Chewing Gum 15 Cereals 17 blood sugar. Fiber and sugar Condiments & SeasoningsFile Size: 375KBPage Count: 30Explore furtherAtkins diet - Carbohydrate Counter Chartwww.atkins-diet-advisor.com/carbohydr Carbohydrate Counter - The Original Online Carb Counterwww.carbohydrate-counter.orgCarb Counter - Search Over 6000 Foodscarb-counter.orgCarb Counting Food List - Nebraska Medicinewww.nebraskamed.comCarbohydrate Food List - Michigan Medicinewww.med.umich.edu/1libr/MEND/CarbLis Recommended to you b
1003 1.74 1247 1.40 1479 1.18 1849 .0946 2065 0.847 2537 0.690 3045 0.575 3481 0.503 4437 0.394 5133 0.341 6177 0.283 7569 0.231 Ratio 1/8 1/4 1/3 1/2 3/4 1 1.5 2 3 5 7.5 10 15 20 25 30 40 50 60 Motor HP OUTPUT TORQUE lb in min. max. Ratio Output Speed RPM (60 Hz) 1/8 1/4 1/3 1/2 3/4 1 1.5 2 3 5 7.5 10 15 20 25 30 40 50 60 75 100 Motor HP 6 292 8 219 11 159 13 135 15 117 17 103 21 83.3 25 70 .
