High Protein/Lo Carbers...Recipes and info

[Jesse]

You know who you are...eating many carbs makes you feel lethargic, tired, headachy and left with still craving more carbs/sugars.

This thread is for those of us who have switched from being carb burners to fat burners. Our diets are filled with high purine proteins, high essential fats and low complex carbs.

Please share your experiences, recipes etc here.

This thread is NOT for debating about whether lo carbing is a good thing or not, it is simply a place to share for those of us who do eat this way.

Jesse

[Corkey]

subscribing...

[morningstar55]

You know who you are...eating many carbs makes you feel lethargic, tired, headachy and left with still craving more carbs/sugars.

This thread is for those of us who have switched from being carb burners to fat burners. Our diets are filled with high purine proteins, high essential fats and low complex carbs.

Please share your experiences, recipes etc here.

This thread is NOT for debating about whether lo carbing is a good thing or not, it is simply a place to share for those of us who do eat this way.

Jesse

subscribing........ great thread Tranzman ..
im working on learning and teaching myself this stuff..... and portion control....
and right now....... i gotta drive..... lol ..... bbl

[lipstixgal]

I'm subscribing too making low carb recipes are a must as I gained weight during the past year from school and sleep apena, sleep deprivation and eating at night!! Its chili for dinner with no rice just veggies and salad...could use some recipes though??

[Jesse]

Hey Everyone,

I have found that since switching to this eating plan, I stay full for 5 or 6 hours and do not crave sweets, breads, cereals etc. anymore. The key is to eat lots of high purine proteins, increase your intake of essential fatty acids, and finish with a small amount of complex carbs.

Purine foods include: sweetbreads (http://www.wisegeek.com/what-are-sweetbreads.htm) (internal organs), anchovies (http://www.wisegeek.com/what-are-anchovies.htm), sardines, canned liver, kidneys, hearts, meat extracts (broths and bouillon), gravies (http://www.wisegeek.com/what-is-gravy.htm), and various canned seafood. Other foods which contain slightly lower levels of purine include wild game and lentils (http://www.wisegeek.com/what-are-lentils.htm). These are usually the items found on a typical do not eat list for gout patients. Other protein sources such as nuts or ground beef (http://www.wisegeek.com/what-are-the-different-types-of-ground-beef.htm) are limited to one serving per day. I also eat protein dark poultry and turkey and lean pork and beef as they are a good protein sources.

Essential fats: Those high in omaga 3 are highly desired and include olive oil, walnuts and walnut oil, coconut and coconut oil, olives, flax. There are more but can't think of them right this minute. :)

As for complex carbs, I mostly eat those on the low end of the complex carb list such as: spinach, (mostly raw) artichokes, asparagus, (raw and cooked) broccoli, cauliflower etc. But other complex carbs include legumes, oatmeal, 100% whole grain pastas, brown rice etc. I do not eat most of these as I have an intolerance for gluten. :(

I use only organics as much as possible, and either make my own yogurts and butters or buy from a dairy farm here...same for milk, cream, cottage cheese etc.

I'd be interested to hear about how you all manage this eating plan and would love to swap some recipes. :)

[Jesse]

Some examples of healthy foods containing complex carbohydrates:

Spinach Whole Barley Grapefruit Turnip Greens Buckwheat Apples Lettuce Buckwheat bread Prunes Water Cress Oat bran bread Apricots, Dried Zucchini Oatmeal Pears Asparagus Oat bran cereal Plums Artichokes Museli Strawberries Okra Wild rice Oranges Cabbage Brown rice Yams Celery Multi-grain bread Carrots Cucumbers Pinto beans Potatoes Dill Pickles Yogurt, low fat Soybeans Radishes Skim milk Lentils Broccoli Navy beans Garbanzo beans Brussels Sprouts Cauliflower Kidney beans Eggplant Soy milk Lentils Onions Whole meal spelt bread Split peas


Some examples of foods containing simple carbohydrates:

Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying and more fattening.
Table sugar Corn syrup Fruit juice Candy Cake Bread made with white flour Pasta made with white flour Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc. Candy All baked goods made with white flour Most packaged cereals If you are trying to eliminate simple sugars and carbohydrates from your diet, but you don’t want to refer to a list all the time, here are some suggestions:
Read the labels. If the label lists sugar, sucrose, fructose, corn syrup, white or “wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list, they may contain mostly simple carbohydrates, and little else. They should be avoided.
Look for foods that have not been highly processed or refined. Choose a piece of fruit instead of fruit juice, which is very high in naturally occurring simple sugars. Choose whole grain breads instead of white bread. Choose whole grain oatmeal instead of packaged cold cereals.
The closer you get to nature, the closer you get to health.

Simple carbohydrates, like sugar and corn syrup, are created in a factory – while complex carbohydrates in vegetables and whole grains are designed by nature, and help you maintain your health.

[lipstixgal]

Hey Everyone,

I have found that since switching to this eating plan, I stay full for 5 or 6 hours and do not crave sweets, breads, cereals etc. anymore. The key is to eat lots of high purine proteins, increase your intake of essential fatty acids, and finish with a small amount of complex carbs.

Purine foods include: sweetbreads (http://www.wisegeek.com/what-are-sweetbreads.htm) (internal organs), anchovies (http://www.wisegeek.com/what-are-anchovies.htm), sardines, canned liver, kidneys, hearts, meat extracts (broths and bouillon), gravies (http://www.wisegeek.com/what-is-gravy.htm), and various canned seafood. Other foods which contain slightly lower levels of purine include wild game and lentils (http://www.wisegeek.com/what-are-lentils.htm). These are usually the items found on a typical do not eat list for gout patients. Other protein sources such as nuts or ground beef (http://www.wisegeek.com/what-are-the-different-types-of-ground-beef.htm) are limited to one serving per day. I also eat protein dark poultry and turkey and lean pork and beef as they are a good protein sources.

Essential fats: Those high in omaga 3 are highly desired and include olive oil, walnuts and walnut oil, coconut and coconut oil, olives, flax. There are more but can't think of them right this minute. :)

As for complex carbs, I mostly eat those on the low end of the complex carb list such as: spinach, (mostly raw) artichokes, asparagus, (raw and cooked) broccoli, cauliflower etc. But other complex carbs include legumes, oatmeal, 100% whole grain pastas, brown rice etc. I do not eat most of these as I have an intolerance for gluten. :(

I use only organics as much as possible, and either make my own yogurts and butters or buy from a dairy farm here...same for milk, cream, cottage cheese etc.

I'd be interested to hear about how you all manage this eating plan and would love to swap some recipes. :)

I try to use organics too but they are very expensive in this NY area but I cook mostly protein chicken, beef, salmon, filet of sole and cook low fat or broil or bake most of the time. Make a lot of soups too. Would love to swap recipes too..so anybody ready to swap today its chili with 93 percent ground beef, chili mix, fire roasted tomatoes, black beans and asparagus. Chocolate muffins for dessert...

[Jesse]

Thanks for sharing Lipstixgal. :) I absolutely love black beans but only eat them very rarely now because they are so high in carbs(thinking it's 25 grams per 1/2 cup). I am going to try the black soy beans as they supposedly taste like balck beans but are high in protein and lo in carbs. No idea what you mean by chili mix, but I know the chocolate muffins are out for me also due to high carbs.

For the recipes to work here, we need all three of these in the meal/item: High protein, high essential fats and lo carbs.

Thanks :)

I try to use organics too but they are very expensive in this NY area but I cook mostly protein chicken, beef, salmon, filet of sole and cook low fat or broil or bake most of the time. Make a lot of soups too. Would love to swap recipes too..so anybody ready to swap today its chili with 93 percent ground beef, chili mix, fire roasted tomatoes, black beans and asparagus. Chocolate muffins for dessert...

[Corkey]

Omega-3 include ocean fish like tuna and salmon. Some companies are making gluten free pastas, just have to look hard for them. Be careful with fish from the gulf as studies are showing oil from the spill making it into the higher food chain. Trout is a good substitute. Farm fish I am totally against, but finding sustainable resources is best.

Poached salmon with capers/grape tomatoes and feta gluten free linguini.

Salmon filet boned and skin on
dill weed
butter(real)
lemon butter seasoning
lemon or lime juice

Season fish and use aluminum foil to make a packet, put used lemon half or lime half in with fish, skin side down. Make sure packet is tightly sealed.

In a 12 inch fry pan add 1/2
water, bring to a boil and place packet in water.
Heat through for approximately 16 minutes.

Let sit for about 5 minutes before opening packet, it will be hot,
Remove filet from skin and serve with pasta, feta and capers.

Make pasta and use olive oil stir in feta until creamy, or most of feta has melted, add rinsed capers/grape tomatoes.

Bon appitite'

[Jesse]

Speaking of salmon...

Salmon Muffins

1 can salmon, drained and shredded (I also pick out most bones and skin)
2 eggs
1/2 cup chopped green pepper
1/2 cup chopped red pepper
2 or 3 green onions, finely chopped
1/2 cup shredded cheddar (or whatever cheese you prefer)



Mix everything together. This is salty enough for us; you might want to add more. Pam-spray a muffin tin and plop a muffin's worth of salmon into each cup. This makes about six bigger muffins. Bake at 325 until egg sets—about 20 or 25 mins. They aren't greasy when made like this and can be eaten hot or cold. Good with a scoop of Greek yogurt or sour cream. sometimes I add a bit of flax meal to this recipe.

[Jesse]

Preheat oven to 350

Buy whatever types/amount of chicken you desire, I use thighs or legs or a mix of both.Wash well in cold water.
Place chicken in a casserole type dish. Pour in a low fat salsa, preferably one that is either homemade or organic with zero sugars, and cook for 45- 60 minutes.

30 minutes into cooking, add broccoli and asparagus, fresh works great. Make sure veggies are kept moist and keep chicken and veggies covered with tin-foil.

10 minutes before serving, add in some cottage cheese. stir it up and serve.

It is delicious! :-)

[lipstixgal]

Thanks for sharing Lipstixgal. :) I absolutely love black beans but only eat them very rarely now because they are so high in carbs(thinking it's 25 grams per 1/2 cup). I am going to try the black soy beans as they supposedly taste like balck beans but are high in protein and lo in carbs. No idea what you mean by chili mix, but I know the chocolate muffins are out for me also due to high carbs.

For the recipes to work here, we need all three of these in the meal/item: High protein, high essential fats and lo carbs.

Thanks :)

Chili seasoning in a mix form don't know what it has in it but it makes the chili taste good...didn't know the beans were complex carbs wow now what?? Just eat the asparagus and the chili meat I guess...

[Jesse]

You may choose to have more carbs than some of us do, and that is okay. :) I just wanted this thread to be more specific on the three things listed. Somewhere on here there is another thread that has lo carbs, lo fats I believe, but you are welcome to hang out here as well.

Pretty much any pre-mix has a bunch of stuff you may not want, also sugars.

Chili seasoning in a mix form don't know what it has in it but it makes the chili taste good...didn't know the beans were complex carbs wow now what?? Just eat the asparagus and the chili meat I guess...

[Corkey]

Braised short ribs with polenta
2 lbs short ribs
Crimean mushrooms
shallots/onions
garlic
carrots
celery
oregano
bay leaf
parsley
red wine
gluten free flour
scallions
tomato paste
low sodium chicken stock
low sodium beef stock


In a large stock pot heat vegetable oil to shimmering
add chopped shallots/onions and garlic
when they have turned translucent add quartered Crimean mushrooms and carrots allow to soften till brown bits start forming on bottom of pot,
Take veggies out of pot set aside.
Brown short ribs on all sides, when done add back veggies.
Add 2 tbs gluten free flour cook off flour about 1 minute.
Add 1 cup red wine and loosen bits from bottom of pot.
Add tomato paste and stir in chicken and beef stocks.
Add oregano, bay leaf, parsley and scallions.
Salt and pepper to taste.

Bring to a boil and cover
While waiting to boil preheat oven to 350*
When pot is boiling put covered pot in oven for 2 1/2 hours keeping ribs covered with liquid through out. If more liquid is needed add hot water to cover ribs. Stir occasionally.

Remove from oven and let set for 15 minutes, there may be some fat from the ribs to skim off top.
Serve over creamy polenta.

Makes enough for 4-6 people or in my case a small army.

[Ebon]

Thanks for starting this thread I'm a big fan of high protein/low carb eating.

I made this once when I was doing the Atkins thing and it was delicious!! I found this recipe online it might be different from the actual atkins one. The Peanut Butter Coconut Sauce turns out delicious.

# 1/2 cup creamy peanut butter
# 1 cup coconut milk
# 2 tablespoons fresh lime juice
# 2 tablespoons soy sauce
# 1 1/2 tablespoons dark brown sugar
# 1 teaspoon ground ginger
# 2 garlic cloves, chopped
# 1/2 teaspoon red pepper flakes
# 2 lbs chicken cutlets
# 30 wooden skewers, soaked for 30 mins



1. 1 mix first 8 ingredients, remove 3/4 and refrigerate.
2. 2 cut chicken into strips and marinate in remaining sauce for 1 hour.
3. 3 heat broiler, thread strips onto skewers and broil about 6 minutes.
4. 4 bring refrigerated sauce to room temp and use as a dip for the chicken.

[lipstixgal]

Thanks for starting this thread I'm a big fan of high protein/low carb eating.

I made this once when I was doing the Atkins thing and it was delicious!! I found this recipe online it might be different from the actual atkins one. The Peanut Butter Coconut Sauce turns out delicious.

# 1/2 cup creamy peanut butter
# 1 cup coconut milk
# 2 tablespoons fresh lime juice
# 2 tablespoons soy sauce
# 1 1/2 tablespoons dark brown sugar
# 1 teaspoon ground ginger
# 2 garlic cloves, chopped
# 1/2 teaspoon red pepper flakes
# 2 lbs chicken cutlets
# 30 wooden skewers, soaked for 30 mins



1. 1 mix first 8 ingredients, remove 3/4 and refrigerate.
2. 2 cut chicken into strips and marinate in remaining sauce for 1 hour.
3. 3 heat broiler, thread strips onto skewers and broil about 6 minutes.
4. 4 bring refrigerated sauce to room temp and use as a dip for the chicken.

Sounds great!!

[lipstixgal]

Preheat oven to 350

Buy whatever types/amount of chicken you desire, I use thighs or legs or a mix of both.Wash well in cold water.
Place chicken in a casserole type dish. Pour in a low fat salsa, preferably one that is either homemade or organic with zero sugars, and cook for 45- 60 minutes.

30 minutes into cooking, add broccoli and asparagus, fresh works great. Make sure veggies are kept moist and keep chicken and veggies covered with tin-foil.

10 minutes before serving, add in some cottage cheese. stir it up and serve.

It is delicious! :-)

I have the chicken but do you keep the skins on I don't, don't want the fat but the salsa sounds good and the cottage cheese will have to pass maybe mascapone cheese instead would work for me.

[Jesse]

I remove the skin and the fat on chicken.

I have the chicken but do you keep the skins on I don't, don't want the fat but the salsa sounds good and the cottage cheese will have to pass maybe mascapone cheese instead would work for me.

[Billy]

This is awesome .......Love this thread ..I am all about the high protein , low carb :)

[lipstixgal]

More recipes please!! How about exercise is that important too?? Just wondering if you do any exercise with this lo carb high protein diet??

[Jesse]

I did not include that because there is a very active workout thread already I can post the link here if you can't find it. :)

I'll add them anyway. :)

http://http://www.butchfemmeplanet.com/forum/showthread.php?t=2069 (http://http//www.butchfemmeplanet.com/forum/showthread.php?t=2069)


http://http://www.butchfemmeplanet.com/forum/showthread.php?t=131 (http://http//www.butchfemmeplanet.com/forum/showthread.php?t=131)


More recipes please!! How about exercise is that important too?? Just wondering if you do any exercise with this lo carb high protein diet??

[Jesse]

Sun-dried Tomato Cottage Cheese Muffin Recipe

You can use the flour of your choice in this recipe. The original recipe calls for soy flour (great for people looking for a gluten-free option), oat flour or unbleached all-purpose flour will work as well. To grind the almonds I gave them a whirl in my food processor. You are looking for a flour-like consistency - be sure to stop short of turning them into an almond paste. 1 cup plain cottage cheese (low-fat is fine)
3/4 cup Parmesan cheese, freshly grated
1/4 cup flour (see headnote)
1 cup almonds, very finely ground
1 teaspoon baking powder
1/4 cup sun-dried tomatoes (in oil), finely chopped
1/4 cup basil, finely chopped
1/4 cup water
4 eggs, lightly beaten
1/2 teaspoon salt
Preheat oven to 400F degrees. Line a muffin pan with medium-sized paper baking cups, you'll need nine of them.
Put the cottage cheese into a bowl with all but 1/4 cup of the Parmesan cheese, the flour, ground almonds, baking powder, sun-dried tomatoes, basil, water, and eggs, and season with salt, then mix all together.
Spoon the mixture into the muffin cups 3/4 full, scatter with the remaining Parmesan, and bake for 30-35 minutes, or until set, risen, and golden brown. Serve hot or at room temperature.
Makes 9 muffins.

[Jesse]

Making a crust-less quiche is not much different than making a regular quiche. Actually it's easier, as there is one less thing to fiddle with. You do need some fat in the recipe to make it easy to remove from the pan, but unless you are making a super-low-fat version (using fat free milk, for example), you don't need to worry about greasing the pan.
Difficulty: Easy
Time Required: 20 minutes
Here's How:


Prepare the solid ingredients - saute and season any raw meats and vegetables. About 1 to 1½ cups of these work well for one quiche - more if there is no or little cheese. About 1½ to 2 cups total solid ingredients for a 9" pie pan is about right.
Spread meats and vegetables into a deep-dish pie pan.
Spread shredded cheese on top of the other ingredients.
Make the custard, using either a bowl with whisk, or a blender. A standard quiche might use 4 eggs to 1 and 1/2 cups of liquid, and this amount works well for a deep-dish 9" pie pan. You can use cream, milk, unsweetened soy milk, or a combination. Include seasonings as desired. I usually use salt, pepper, an herb or two if not already in the pan, and perhaps some dried mustard powder.
Pour the custard over the solid ingredients, and put onto center rack of 375 F. oven for 30-45 minutes.
Begin checking at half an hour. You want the outside to be done (a knife inserted comes out clean), but the center will be soft. (It will continue to cook after removing from oven.)
Remove from oven. The center will cook in a few minutes. You can eat it warm, cold, or room temperature.

Tips:


Make sure all ingredients other than the egg are fully cooked before adding to the pan.
When layering ingredients, heaviest go in first, and cheese last.
If top is browning too fast, cover with foil.
Sprinkling the top with paprika is a nice touch.
Great for using up leftover meats and veggies
Freezes well- then simply reheat in microwave

What You Need:


9" pie pan (Pyrex works well, or dark metal. Shiny metal isn't as good.)
Whisk or blender
Eggs
Other ingredients as desired

[Jesse]

I am tossing this Banana Walnut Muffin recipe up then I will throw in a couple of Thanksgiving type of recipes.

1 cup almond flour (http://www.netrition.com/cgi/goto.cgi?aid=619&pid=230-0001)
1/2 cup golden flax meal (http://www.netrition.com/cgi/goto.cgi?aid=619&pid=153-0132)
1 teaspoon baking powder
1/8 teaspoon salt
1 cup Splenda(or whatever sweetener you use)
1 teaspoon banana extract *
1/2 teaspoon caramel extract
1 teaspoon vanilla
2 tablespoons heavy cream
2 tablespoons water
2 tablespoons butter, softened
2 eggs
1/4 cup walnuts, chopped
Preheat oven to 350°F.

In a medium bowl, stir together the almond flour, flax meal, baking powder, salt and Splenda.

Combine everything with the dry ingredients and stir with a wooden spoon until well blended. Fill 6 paper-lined muffin cups with the batter, dividing it evenly among them. You can spray the liners with cooking spray, but they didn't seem to stick too much.

Bake at 350°F 15 to 20 minutes, until the tops are golden brown. Cool 5 minutes on a rack before removing from the pan.

Serve warm or at room temperature. Store in the refrigerator. Serve with butter or cream cheese.



APPROXIMATE NUTRITION INFORMATION PER MUFFIN (MAKES 6 MUFFINS):
280 Calories; 23g Fat; 9g Protein; 12g Carbohydrate; 5g Dietary Fiber; 7g Net Carbs

* I sometimes use mashed real banana instead of the extract and take the extra carbs into account, eating less carbs throughout the day that I eat these.

[morningstar55]

ok what would you do ........... if you were in this situation...
you have to drive...... and you hadnt had a chance to eat anything most of the day..... soo your getting hungry but cant stop to eat ..
have to do it on the go.......
only choices are......
mc donalds
and pizza...

i got 10 chicken nuggets and used a tiny bit of honey mustard.
if i was able to stop and eat.. i would of goten one of there salads.. i like them very much.. but its hard to eat that while ur drivng and at night .. plus the weather was nasty all the way to ind...

[Jesse]

Marinated Mediterranean Salad

Ingredients:

1 4.5-oz jar sliced mushrooms, drained (I prefer raw mushrooms)
1 14-oz can artichoke hearts packed in water, drained and quartered
1 4-oz can ripe olives, drained and halved lengthwise
3 green onions with tops, sliced
2/3 cup pepperoncini, sliced
6 ounces summer sausage, cut into 1 1/2x1/4-inch pieces
4 ounces sliced pepperoni, halved
1 cup+ chunks of mozzarella cheese
4 tablespoons (1/4 cup) balsamic vinegar
4 tablespoons (1/4 cup) extra virgin olive oil
2 tablespoons pepperoncini juice (from jar of pickled peppers)
3/4 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/8 teaspoon black pepper

Directions: In a large mixing bowl, combine mushrooms, artichoke hearts, olives, green onions, pepperoncini, summer sausage, pepperoni and mozzarella; toss to combine. In a small, deep mixing bowl combine vinegar, olive oil, pepperoncini juice, Italian seasoning, salt and pepper; stir to blend well and pour over ingredients in large mixing bowl. Toss to coat, cover and refrigerate at least an hour or up to 24 hours, stirring a couple of times. Store any leftover salad, covered, in refrigerator.
Number of Servings: 6-8

[Jesse]

Lo Carb Pumpkin Pie

Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 60 minutes
Ingredients:


1 15 oz can pumpkin
2 eggs
2/3 cup unsweetened soy milk (or milk or cream - milk has more carbs, so adjust)
1/3 cup cream
1 C sugar equivalent from artificial sweetener
1 teaspoon dark molasses (optional)
2 teaspoon cinnamon
1 scant teaspoon nutmeg
1/4 teaspoon ground ginger
Pinch cloves
1/4 t salt

Preparation:
As an artificial sweetener, I prefer a form of liquid sucralose (http://lowcarbdiets.about.com/od/products/a/liqsplenda.htm), as powdered types have more carbs and sometimes an off-taste.

1) Preheat oven to 425 F. (important)

2) Dump all the ingredients into a food processor or blender and whirl to blend.

3) Pour into the crust (http://lowcarbdiets.about.com/od/desserts/r/pecancrust.htm).

4) Put the pie in the oven and immediately turn the oven down to 375 F. In 15 minutes, turn the oven down to 300 F. (This cooks the crust, so it isn't soggy, but then allows the custard to bake more slowly.) Bake until almost set in the middle, about 30 to 40 minutes more. If it starts to crack a bit around the edges, it's probably done.

5) Cool and serve with whipped cream (the real stuff, made with vanilla and sweetener).

Nutritional Analysis: 8 servings, without crust: 3.5 grams effective carbohydrate (http://lowcarbdiets.about.com/od/glossary/g/glosstermecc.htm) plus 2 grams fiber, 3 grams protein, 5.5 grams fat, 80 calories.

With pecan crust, each serving is 4 grams effective carbohydrate with 3.4 grams fiber.

[Jesse]

This is a great pie crust, particularly for pumpkin pie (http://lowcarbdiets.about.com/od/desserts/r/pumpkinpie.htm), but it can be used for other custard/pudding (http://lowcarbdiets.about.com/od/puddingsandmousses/Low_Carb_Puddings_and_Mousses.htm) fillings. It really helps to start out with pecans from the freezer, because then the butter blends through but quickly sets up so the "mass" is pliable.
Prep Time: 8 minutes
Total Time: 8 minutes
Ingredients:


1 cup pecan pieces (frozen)
2 T melted butter
2 T sugar equivalent from artificial sweetener of your choice

Preparation:
1. Take pecans out of the freezer and measure them into a food processor (you can use a blender, but be careful not to blend them down too small). Pulse the processor until the largest pieces are as big as lentils or split peas.

2. Add the butter and the sweetener (I prefer "liquid Splenda" (http://lowcarbdiets.about.com/od/products/a/liqsplenda.htm)). Blend until it's mixed evenly.

3. Dump it into a pie pan, and push with your fingers to cover the bottom and sides. It should be the right consistency to mold the crust to the pie pan evenly.

Nutritional Analysis: Whole crust is 4.5 grams effective carbohydrate (http://lowcarbdiets.about.com/od/glossary/g/glosstermecc.htm) plus 10.5 grams fiber, 10 grams of protein, 101 grams fat, 950 calories.

[morningstar55]

i been tryin to hunt up a really good video i seen on this ..... but ha .. just cant seem to locate it....
it was also explaining how super markets are layed out and how you should shop them..... being most of all the foods you should eat should come from the ground.. natural .. and how to stay to the outside of the isle's .. down all them isle's are mostly all processed foods...i dont remember all the details.
but when or if i do come across the video i'll post it. :)

i dont think we should even think of the word diet... as going on a diet....
i believe we need to learn portion control and a diet should be something you can live with for the rest of your life.
Good" carbs are not processed and contain a fair amount fiber (i.e. whole grain bread, oatmeal and whole-grain cereals, legumes, veggies, fruits, etc.) "Bad" carbs are refined or processed (i.e. white bread, white pasta, soda, sugary foods, including ice cream).

It is recommended that you select whole-grain carbs over sugary or processed carbs. However, you can incorporate small portions of refined carbs into your diet on occasion and still lose weight. The key will be small portions.

Remember, all calories count when you are trying to lose weight -- whether you are on a low-carb diet or low -fat diet.

List of Good Carbs and Bad CarbsOverview
Good carbohydrates provide the body with vitamins, minerals, fiber and nutrients. Bad carbohydrates have little or no nutritional value, are high in sugar and often higher in calories.

Good Carbs
Good carbohydrates include oatmeal, brown rice, 100 percent whole wheat breads and buckwheat. These items are considered whole grains, or complex carbohydrates. Whole grains have several B vitamins, minerals and are full of fiber. They keep you full for long periods of time and reduce or prevent constipation.

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Bad Carbs
Bad carbohydrates include white bread, white rice, corn tortillas, pretzels and white pasta. These are refined grains in which the fiber and nutrients have been removed. Unless they are enriched (certain B vitamins and iron added back in), these items produce more calories than anything else.

Vegetables
Good vegetable carbohydrates include dark-green leafy vegetables, legumes (beans, peas and seeds), sweet potatoes, parsnips and yams. These items provide vitamins such as protein, thiamine, folic acid, vitamin E and fiber.

Sweets
Baked desserts and other sweet carbohydrates include cakes, muffins, candy, syrups and soft drinks. These items are known as "empty calories" because they provide little or no nutritional value, are sweetened mostly with simple sugars, and often lead to weight gain.

Fruit and Dairy
Fruit, milk, cheese and yogurt provide necessary vitamins such as calcium, folic acid, iron and/or protein.

http://www.livestrong.com/article/30302-list-good-carbs-bad-carbs/#ixzz15eVQXRDd

[morningstar55]

ok i found the video
i think there is a lot of truth about what they talk about in this....
although they are trying to sell there books and diet plan on here.....
the video is great. :) and tells you a lot.

what do ya'll think???

http://www.thedietsolutionprogram.com/burnfatg.aspx?hop=europe11&m=ad&r=aff

[Gemme]

ok what would you do ........... if you were in this situation...
you have to drive...... and you hadnt had a chance to eat anything most of the day..... soo your getting hungry but cant stop to eat ..
have to do it on the go.......
only choices are......
mc donalds
and pizza...

i got 10 chicken nuggets and used a tiny bit of honey mustard.
if i was able to stop and eat.. i would of goten one of there salads.. i like them very much.. but its hard to eat that while ur drivng and at night .. plus the weather was nasty all the way to ind...

I know your occupation can make eating well difficult. You would have to plan your meals much more than the average person for an eating lifestyle such as this. Good luck!

[lipstixgal]

I am tossing this Banana Walnut Muffin recipe up then I will throw in a couple of Thanksgiving type of recipes.

1 cup almond flour (http://www.netrition.com/cgi/goto.cgi?aid=619&pid=230-0001)
1/2 cup golden flax meal (http://www.netrition.com/cgi/goto.cgi?aid=619&pid=153-0132)
1 teaspoon baking powder
1/8 teaspoon salt
1 cup Splenda(or whatever sweetener you use)
1 teaspoon banana extract *
1/2 teaspoon caramel extract
1 teaspoon vanilla
2 tablespoons heavy cream
2 tablespoons water
2 tablespoons butter, softened
2 eggs
1/4 cup walnuts, chopped
Preheat oven to 350°F.

In a medium bowl, stir together the almond flour, flax meal, baking powder, salt and Splenda.

Combine everything with the dry ingredients and stir with a wooden spoon until well blended. Fill 6 paper-lined muffin cups with the batter, dividing it evenly among them. You can spray the liners with cooking spray, but they didn't seem to stick too much.

Bake at 350°F 15 to 20 minutes, until the tops are golden brown. Cool 5 minutes on a rack before removing from the pan.

Serve warm or at room temperature. Store in the refrigerator. Serve with butter or cream cheese.



APPROXIMATE NUTRITION INFORMATION PER MUFFIN (MAKES 6 MUFFINS):
280 Calories; 23g Fat; 9g Protein; 12g Carbohydrate; 5g Dietary Fiber; 7g Net Carbs

* I sometimes use mashed real banana instead of the extract and take the extra carbs into account, eating less carbs throughout the day that I eat these.




Where do you get almond flour at the health food store?? That would be tough to find I think, flax meal probably at the health food store too

[Jesse]

I buy flax meal from the regular grocery store. Almond meal is simply finely ground almonds. You can make this yourself or purchase from a health food store. Traders Joes carries it for certain.

Where do you get almond flour at the health food store?? That would be tough to find I think, flax meal probably at the health food store too

[lipstixgal]

I buy flax meal from the regular grocery store. Almond meal is simply finely ground almonds. You can make this yourself or purchase from a health food store. Traders Joes carries it for certain.

What does the flax meal do?? just wondering but would really like to make the salmon muffins love salmon and its low carb which is good for me.

[Jesse]

It's not called for in that particular recipe. I add it because it is high in most of the B vitamins, omega 3's and fiber. Plus I like the nutty taste of it.

What does the flax meal do?? just wondering but would really like to make the salmon muffins love salmon and its low carb which is good for me.

[lipstixgal]

It's not called for in that particular recipe. I add it because it is high in most of the B vitamins, omega 3's and fiber. Plus I like the nutty taste of it.

Oh I was wondering about that but I copied and pasted into a word document to save it and make it soon. I want the salmon muffins recipe again??

[Jesse]

It is posted on page one of this thread.

Oh I was wondering about that but I copied and pasted into a word document to save it and make it soon. I want the salmon muffins recipe again??

[Joe Mario]

Anyone do the Blood Type Diet?
Have been Low Carb for years and BTD eating plan recently.

Count me in...SUBSCRIBING

[Jesse]

Lo Carb Peanut Butter Cookies

I have been making these for years, not knowing when I first started baking them that they are lo carb. I use only organic peanut butter. The ones that just have roasted peanuts on the ingredient list. The ones with sugar and other stuff in them, are not lo carb and the texture of the cookies will be very crumbly and they will fall apart.



2 cups peanut butter
1/2 cup raw sugar
2 eggs
1 teaspoon baking soda
1 pinch salt
1 teaspoon vanilla extract

Note: These cookies do like to spread out a bit while baking, so leave space between each cookie. Also for even lower carbs, exchange the sugar with a sugar substitute of your choice.

[betenoire]

Hey Jesse (and other people)

I was wondering if you could tell me (if you remember) if you got headaches when you first cut the carbs way down? And if so, how long they lasted?

I started on January 1st, and the only bad carb I've allowed myself is Triscuits (I can't help it, they are my favourite thing on the planet - but I'm limiting myself to 6 of them in total a day) and starting yesterday I've gotten some really blinding headaches.

I'm pretty sure that cutting out the sugars is where the headaches are coming from (since I'm not sick, stressed, tired, or injured in any way). Are they going to stop soon?

[Jesse]

When you dropped the carbs did you increase your essential fats?

Hey Jesse (and other people)

I was wondering if you could tell me (if you remember) if you got headaches when you first cut the carbs way down? And if so, how long they lasted?

I started on January 1st, and the only bad carb I've allowed myself is Triscuits (I can't help it, they are my favourite thing on the planet - but I'm limiting myself to 6 of them in total a day) and starting yesterday I've gotten some really blinding headaches.

I'm pretty sure that cutting out the sugars is where the headaches are coming from (since I'm not sick, stressed, tired, or injured in any way). Are they going to stop soon?

[betenoire]

When you dropped the carbs did you increase your essential fats?

I've been snacking on black olives (which I do anyway, because I love them) and walnuts (although I am not supposed to eat nuts because of some medical thing I don't want to tell you about). So...maybe? But possibly not enough.

I haven't really been eating any fruit, so I'm wondering if that's part of my issue. I'm about ready to take on the 6 kiwi that are in my fridge to see if that helps.

[Jesse]

Yeah if not eating carbs you do not want to eat much fruit and only certain types really when you do.

I personally did not get any headaches, my roommate did but they upped their intake of protein and essential oils and the headaches stopped.

For me I know I am not getting enough protein/essential oils when I start craving carbs/sweets.

I've been snacking on black olives (which I do anyway, because I love them) and walnuts (although I am not supposed to eat nuts because of some medical thing I don't want to tell you about). So...maybe? But possibly not enough.

I haven't really been eating any fruit, so I'm wondering if that's part of my issue. I'm about ready to take on the 6 kiwi that are in my fridge to see if that helps.

[betenoire]

Yeah if not eating carbs you do not want to eat much fruit and only certain types really when you do.

I personally did not get any headaches, my roommate did but they upped their intake of protein and essential oils and the headaches stopped.

For me I know I am not getting enough protein/essential oils when I start craving carbs/sweets.

I'm thinking for myself I probably should have eased into it instead of just jumping in. Before January 1st I was drinking energy drinks at work (and you KNOW what is in those fuckers!) so to totally cut out everything including the stuff that mother nature made has probably put my body into some sort of shock.

Maybe I should eat a piece of fruit every day until my body stops throwing tantrums because I won't buy Rockstar? (Not bananas, though. Those are the devil.)

[Jesse]

Yeah or else just make sure you are getting 30 or 40 carbs a day for a while before dropping further down. Just remember to eat the essential fats because they are what replaces the carbs for this type of eating plan.

I'm thinking for myself I probably should have eased into it instead of just jumping in. Before January 1st I was drinking energy drinks at work (and you KNOW what is in those fuckers!) so to totally cut out everything including the stuff that mother nature made has probably put my body into some sort of shock.

Maybe I should eat a piece of fruit every day until my body stops throwing tantrums because I won't buy Rockstar? (Not bananas, though. Those are the devil.)

[Miss Scarlett]

I'm thinking for myself I probably should have eased into it instead of just jumping in. Before January 1st I was drinking energy drinks at work (and you KNOW what is in those fuckers!) so to totally cut out everything including the stuff that mother nature made has probably put my body into some sort of shock.

Maybe I should eat a piece of fruit every day until my body stops throwing tantrums because I won't buy Rockstar? (Not bananas, though. Those are the devil.)

Many energy drinks are high in caffeine, including Rockstar. That could also be part of the problem. Caffeine withdrawal can cause ugly and/or chronic headaches.

[Joe Mario]

Thanks for the recipe, Jess. I noticed there is no flour in the recipe. Is this correct?

I made Peanutbutter Cookies last month with Soy Flour substituted for the wheat flour in my family recipe. I also added some flax meal to add a bit more fiber and further reduce the net carbs .

Soy flour has 1/3 (or less) the carbs of wheat flour plus more fiber. It also has protien, which is absent in wheat flour. I don't know why bakeries don't make (100%) Soy Flour baked goods; they'd make a fortune. Lo Carb Peanut Butter Cookies

I have been making these for years, not knowing when I first started baking them that they are lo carb. I use only organic peanut butter. The ones that just have roasted peanuts on the ingredient list. The ones with sugar and other stuff in them, are not lo carb and the texture of the cookies will be very crumbly and they will fall apart.



2 cups peanut butter
1/2 cup raw sugar
2 eggs
1 teaspoon baking soda
1 pinch salt
1 teaspoon vanilla extract

Note: These cookies do like to spread out a bit while baking, so leave space between each cookie. Also for even lower carbs, exchange the sugar with a sugar substitute of your choice.

[betenoire]

Many energy drinks are high in caffeine, including Rockstar. That could also be part of the problem. Caffeine withdrawal can cause ugly and/or chronic headaches.

I'm drinking tonnes of coffee still. I have no intention of giving -that- particular vice up...so I really don't think I'm having caffeine withdrawl. Haha, unless I'm so far gone that 6+ cups of coffee a day isn't good enough for me.

:)

[Kelt]

Subscribing..

Good to find this thread, I am doing basically a paleo routine and really enjoying how I feel on it. Sticking to an all organic macronutrient ratio of 20% protein, 70% fats (half mono, half saturated), and 10% carbs from high water content sources.

Enjoying reading how other folks are taking this on. :balloon:

[citybutch]

Going to make this tonight! Sounds yummy!

Thanks for starting this thread I'm a big fan of high protein/low carb eating.

I made this once when I was doing the Atkins thing and it was delicious!! I found this recipe online it might be different from the actual atkins one. The Peanut Butter Coconut Sauce turns out delicious.

# 1/2 cup creamy peanut butter
# 1 cup coconut milk
# 2 tablespoons fresh lime juice
# 2 tablespoons soy sauce
# 1 1/2 tablespoons dark brown sugar
# 1 teaspoon ground ginger
# 2 garlic cloves, chopped
# 1/2 teaspoon red pepper flakes
# 2 lbs chicken cutlets
# 30 wooden skewers, soaked for 30 mins



1. 1 mix first 8 ingredients, remove 3/4 and refrigerate.
2. 2 cut chicken into strips and marinate in remaining sauce for 1 hour.
3. 3 heat broiler, thread strips onto skewers and broil about 6 minutes.
4. 4 bring refrigerated sauce to room temp and use as a dip for the chicken.

[WingsOnFire]

subscribing for later...

[citybutch]

Am a total coffee nut... but I keep it to no more than three cups in the morning... (OK, the third is really a grande from Starbucks or our local Persian coffee place... YUM!)

I'm drinking tonnes of coffee still. I have no intention of giving -that- particular vice up...so I really don't think I'm having caffeine withdrawl. Haha, unless I'm so far gone that 6+ cups of coffee a day isn't good enough for me.

:)

[christie]

Hey Jesse (and other people)

I was wondering if you could tell me (if you remember) if you got headaches when you first cut the carbs way down? And if so, how long they lasted?

I started on January 1st, and the only bad carb I've allowed myself is Triscuits (I can't help it, they are my favourite thing on the planet - but I'm limiting myself to 6 of them in total a day) and starting yesterday I've gotten some really blinding headaches.

I'm pretty sure that cutting out the sugars is where the headaches are coming from (since I'm not sick, stressed, tired, or injured in any way). Are they going to stop soon?

When I hop back on low carbs, I always have headaches the first 3-4 days. I find that increasing my water intake seems to help ramp them down.

I still consume vast amount of coffee (usually accompanied by nicotine) and don't likely see that changing.

Best of luck to you. You might want to try an OTC pain med taken with a full glass of water and backed with a cup of coffee. The caffiene seems to "jump start" the meds for me (or I just use Execdrine Migraine which has caffiene in it).

[Ebon]

Going to make this tonight! Sounds yummy!

It was delicious. I hope you enjoy it.

[christie]

I have been low-carbing for years (on and off) and always just feel so much better when I am not elbow deep in a bag of Doritos.

For the days I need a sweet, I use the following recipe:

1/2 c. whole milk ricotta cheese
1 pkt Splenda
1 TBS vanilla extract

Whip it all in a bowl and its almost like pudding.

I've also used other extract flavors - almond, orange, coconut.

Here is a link to the nutritional value of the ricotta:

http://nutritiondata.self.com/facts/dairy-and-egg-products/35/2

I have found that website to be a godsend when looking for nutritional value information.

[betenoire]

When I hop back on low carbs, I always have headaches the first 3-4 days. I find that increasing my water intake seems to help ramp them down.

I still consume vast amount of coffee (usually accompanied by nicotine) and don't likely see that changing.

Best of luck to you. You might want to try an OTC pain med taken with a full glass of water and backed with a cup of coffee. The caffiene seems to "jump start" the meds for me (or I just use Execdrine Migraine which has caffiene in it).

Thanks, Christie :)

So I found out that the headaches were TOTALLY sugar withdrawl. I ate two Kiwi shortly after posting last night and the headache went away.

Mind you, it came back at 4am.

I'm surprised that I'm having so much difficulty with this, to be honest. I have never been much of a starch eater to begin with (I don't eat pasta because it gives me a stomache ache, I hate potato, I don't keep bread in the house, and I only ate rice once a week). I guess between the energy drinks, and the fruit (I always ate a LOT of fruit) there was a lot of sugar going into my body.

Mmmm, fruit.

[Toughy]

It also has protein, which is absent in wheat flour.

Wheat flour has protein in it. Soy flour has more protein than wheat flour. Wheat flour has gluten. Soy flour has no gluten.

A couple of links:

wheat flour http://en.wikipedia.org/wiki/Wheat_flour

soy flour http://www.soyfoods.com/soyfoodsdescriptions/soyflour.html


Don't forget your veggies and fruits.

I generally eat higher protein and less carbs. I do love potatoes.

[Nikki]

Hi
It's been awhile since I have posted around these parts. I just recently found an amazing new soda that has stevia in it and wanted to share in case no one has seen it.

http://www.zevia.com/index.html

ZEVIA Cola

Made with hints of citrus and pure kola nut, ZEVIA Cola is a crisp and refreshing beverage perfect for anytime of the day or night.
0 calories, net carbs and sugars. Very low in sodium.

Ingredients Include:

- Triple Filtered Carbonated Water
- Erythritol
- Caramel Color
- Tartaric Acid
- Stevia
- Fumaric Acid
- Caffeine
- Natural Flavors
- Citrus Oil
- Kola Nut Extract
- Citric Acid
Always 100% Natural

We care about what we drink and know you do too. ZEVIA sodas contain only the highest quality, 100% natural ingredients.

They have 6 different flavors. The taste is pretty good. I have not drank any sodas for about a year and a half and since I have only drank ice tea products, I have become rather bored.

Namaste!

[Jesse]

Joe,

Correct, no flour in these and I have no problems with them falling apart unless I use a cheaper PB.

I for one do not use soy flour due to the estrogen properties. If I need flour, I use an almond flour, but find that I rarely if ever actually need it for anything. Sometimes, I will add flax meal to these as well as other baked goods.

Thanks for the recipe, Jess. I noticed there is no flour in the recipe. Is this correct?

I made Peanutbutter Cookies last month with Soy Flour substituted for the wheat flour in my family recipe. I also added some flax meal to add a bit more fiber and further reduce the net carbs .

Soy flour has 1/3 (or less) the carbs of wheat flour plus more fiber. It also has protien, which is absent in wheat flour. I don't know why bakeries don't make (100%) Soy Flour baked goods; they'd make a fortune.

[Jesse]

Hi Kelt,

I am mostly sticking to an eating plan consisting of 20-30 complex carbs daily, 30 protein and 40-50 essential fats. My carbs come mostly from raw asparagus and spinach, cauliflower etc. Sometimes I skim a little and eat some healthy carb pasta or have a slice of lo carb bread, but that is actually not very often anymore. With protein I aim for the high purine meats and now eat only organic dark meat as well. I eat fruit only on rare occasions now due to the high sugar in it. My goal is to lower my carbs to 10% daily.

I find I have much more energy eating this way, and am also losing inches steadily. I also do not feel lethargic after eating a big meal like I did when eating carbs.

Subscribing..

Good to find this thread, I am doing basically a paleo routine and really enjoying how I feel on it. Sticking to an all organic macronutrient ratio of 20% protein, 70% fats (half mono, half saturated), and 10% carbs from high water content sources.

Enjoying reading how other folks are taking this on. :balloon:

[Joe Mario]

Wanted to post a correction in that whole Wheat flour does contain protein and more fiber than Soy flour. (sorry)

However, the difference in net carbs between the flours was remarkable enough for me to switch.


"...Soy flour has 1/3 (or less) the carbs of wheat flour plus more fiber. It also has protien, which is absent in wheat flour...."

[citybutch]

YES YES YES... was yummy. I made it for my wife and served with Roasted Brussel Sprouts.... I also found some online with less sugar... but this recipe rocks!

http://www.butchfemmeplanet.com/gallery/showphoto.php?photo=4563&cat=500

If someone tells me how to post a pic I will post things IN my posts!

Thanks for starting this thread I'm a big fan of high protein/low carb eating.

I made this once when I was doing the Atkins thing and it was delicious!! I found this recipe online it might be different from the actual atkins one. The Peanut Butter Coconut Sauce turns out delicious.

# 1/2 cup creamy peanut butter
# 1 cup coconut milk
# 2 tablespoons fresh lime juice
# 2 tablespoons soy sauce
# 1 1/2 tablespoons dark brown sugar
# 1 teaspoon ground ginger
# 2 garlic cloves, chopped
# 1/2 teaspoon red pepper flakes
# 2 lbs chicken cutlets
# 30 wooden skewers, soaked for 30 mins



1. 1 mix first 8 ingredients, remove 3/4 and refrigerate.
2. 2 cut chicken into strips and marinate in remaining sauce for 1 hour.
3. 3 heat broiler, thread strips onto skewers and broil about 6 minutes.
4. 4 bring refrigerated sauce to room temp and use as a dip for the chicken.

[Jesse]

Cream Cheese Muffins

Bake at 350

2 8-oz. pks. cream cheese
1/2 cup sweetener (granular Splenda (http://www.netrition.com/cgi/prices.cgi?manu_id=136), OR 1/4 cup Splenda, 1/4 cup sugar-free Da Vinci (http://www.netrition.com/cgi/goto.cgi?aid=281&url=davinci_syrups_page.html) syrup OR equivalent. I use raw sugar.)
2 eggs
1/2 tsp. Vanilla extract (http://www.netrition.com/cgi/goto.cgi?aid=281&url=now_vanilla_extract_page.html) (or lemon, or almond, etc.)
Optional: Cinnamon, pumpkin (http://www.netrition.com/cgi/goto.cgi?aid=281&ad_id=g_5917&url=farmers%5fmarket%5fpumpkin%2ehtml) pie spice, or other low-carb topping, to taste.

Soften cream cheese about 40 seconds in microwave. (Be sure there are no cold lumps.) Add other basic ingredients. Beat with mixer or whisk till smooth. (Do not overbeat.) Pour into non-stick muffin pan, and/or use non-stick spray. (If using cupcake/muffin papers, spray papers with non-stick spray.) Sprinkle with cinnamon or choice of topping, if desired.

Bake at 350 for 18-20 min. if using standard muffin tin. (Reduce to 10 - 12 minutes if using mini-muffin tin.) Will not brown. Should be mostly set up, but somewhat soft in middle

To reduce sinking centers, bake only 18 minutes. Cool in oven with oven door open for 1/2 - 1 hour, then cover and cool on counter for 1/2 - 1 hour, then refrigerate. (Can use water bath; place shallow pan of water on lower shelf while preheating oven.)

Taste best chilled. Keeps well in refrigerator. Can be frozen. These are truly tasty muffins!

[EnderD_503]

Recently I've been eating a lot of turkey chili. However, I really suck at following specific recipes/keeping track of what exactly I do when I cook something. More of a "throw in random stuff" kind of guy.

Epic Turkey Chili:

- 2 lbs/1 pack of ground turkey meat (much leaner than ground beef)
- 2 cans of red kidney beans
- 1 can of diced tomatoes
- 1 can of tomatoe juice/sauce
- chop up about 3/4 of onion
- chop up a pack of mushrooms
- chop up 6 cloves of garlic
- 1 cap full of red vinegar
- 1 cap full of extra virgin olive oil
- put vinegar + olive oil in pot first -> turn on stove
- Once warmed up, put in everything else except turkey meat
- Once boiling, put in turkey meat
- Every 20 mins or so dump in paprika/chili powder
- Cook for 1 hour
- Pray to chili gods
- Devour

35 Gram Protein Slam aka Tuna and Kamut pasta (only something like 18g of carbs):

- Put pasta in pot + boil
- Chop up mushrooms/onions/tomatoes/peppers
- Sautee said mushrooms/onions/tomatoes/peppers in pan with butter
- Put veggies and pasta in bowl
- Open regular sized can of tuna
- Dump 30 grams of yummy tuna protein into bowl
- Devour

*can also use couscous*

Chicken Breast
- Put chicken breasts in pan
- Dump on some Herbes de Provence or Paprika
- Stick in oven for 45 mins at 370
- Devour

Protein shake
Put the following in a blender:
- 2 raw eggs
- 1 cup of 1% or skim milk
- 1 scoop of whey protein
- fruits/berries (usually use cranberries, strawberries, banana)
- Blend

[Medusa]

Stealing some recipes! (and thanks to Corkey for digging this up for me!) - Im not on a lo-carb diet or anything but do enjoy eating things that are lower in carbs because I hate feeling stuffed and full of "fluff" as I often do after eating a bunch of carbs.
:rainbowAfro:

[Captain Franki]

This thread is making me hungry but i'm too low to cook anything harder than pasta these days. boo.

i eat a lot of ingredients straight and individually. like nibble on cheese out of the packet, or if i have defrosted bunch of meat i'll just cook it all in one go and eat it served alone to avoid the fuss of leftovers. the joys of bachelor student living. then i might eat some carrots out the packet 2 hours later. I'm still a shall we say very novice cook. i find buying together a bunch of untested ingredients to make up one specific meal alien and fraught with problems and effort. I've taught myself the bare bare minimum at cooking the 3 years since i left home and i think it'll be a while before i attempt anything as adventurous as my disaster of a lasagna last year...

Is it fine not to go make actual tangible meals, as long as i try to avoid eating too many sugary and processed things?

can i just eat ingredients?

I'm high protein and medium carb to as much as I can afford. i'd like to be able to afford to eat less carbs than i currently am stuck with doing since carbs are the cheapest and store for a long time. as far as fat goes, since i am eating more proteins and so more of the fat that comes attached to many i've switched to skimmed milk and occasionally try to buy meat lower in sat fat. however, i am overly generous with my canola oil on everything to get the good fats.

[Kitten.With.A.Twist]

GREAT to see this thread :) I'll look forward to sharing recipes and successes with you all :)

The "Primal" Kitten (with a twist!)

[JinxieB]

love doing my atkins...I have lost 120 pounds and am feeling better every single day...

[Kent]

love doing my atkins...I have lost 120 pounds and am feeling better every single day...

Congratulations!!!

[Kitten.With.A.Twist]

Attached is a link to a document that I put together during my 10 month journey from diabetic/hypertensive to healthy/normal blood sugar/no meds. I hope some of the information is helpful to others. Please feel free to ask any questions you might have or to question any of the information I've included. It (and me!) are both a work in progress!
https://docs.google.com/document/d/1_X89F5AVjlfF2WIbbOfnPmC_jDjDnZo4uhLhq3t9hjM/edit?usp=sharing

[Kitten.With.A.Twist]

Hey Jesse - great recipe! I've made one very similar with 1/2 tsp. of liquid stevia plus 1/4 cup of water. I try to avoid all artificial sweeteners because of their impact on the brain/blood barrier and the intestinal micro-villi issues. Sometimes you have to tweak things to use stevia, but I find that the flavor is still great! I also use ZSweet granules on occasion for baking, because they will brown.

[Kitten.With.A.Twist]

In honor of Valentine's Day, here's one of my favorite recipes - Love Muffins!

12 oz. creamy no oil/no sugar added almond butter
1 cup of whole eggs
1 1/2 tablespoons of lemon juice
3/4 tsp of baking soda
1/2 tsp of sea salt
1/2 tsp liquid stevia (I like sweet drops)
1/2 cup of small dark chocolate chips/chunks

Blend all ingredients together VERY well and pour into a loaf pan greased with coconut oil or into 12 greased muffin cups. Bake for approx. 30 minutes (testing with a toothpick should be mostly clean - I'm 30 minutes at a mile high/my oven) at 350 F. Let cool completely before slicing loaf!

Variations: Leave out the stevia/chocolate for a decent 'bread' that you can slice thinly, toast and eat with butter/honey.

Add a mashed banana with the stevia or intead of it - will increase the carbs somewhat

Recipe as listed is about 9g of protein per muffin and fewer than 2g. of carbs. About 185 cals.

Enjoy!!!

[femmeInterrupted]

I'm so happy to find this thread. I've subscribed. :)

My partner and I have made the life style change about 6 months ago. Lo-Carb, High in lean Protein, *really* watching the fat and sodium. It's been a huge change, and we don't consider it a 'diet', more than quite literally, un-learning and re-learning what our bodies feel better consuming.

The hardest part is recognizing that out in the world there is like NOTHING to eat! So we've also altered our life style in terms of preparing things to take with us if we're out for extended periods of time. No more drive throughs ( except for coffee!!) Counting net carbs, etc.

The hardest part was the first month, (for myself in particular being of Portuguese/Irish descent, I was born with a loaf of bread in one hand, and a potatoe in the other) was almost like a carb detox! Seriously, i LOVE carbs.

Now we substitute cauliflower for taters, don't eat much of anything grown under the ground at all, avoid excessive dairy ( cream in my coffee--that's about it) lots of omelettes (egg beaters, etc) with veggies and lean low salt back bacon.

Getting 'bored' was also a challenge, so it's great to find all these recipes.

[JustBeingMe]

I need to join this thread because I need to eat more healthy and lose some excess weight I have put on since my work related injury back in 2007. I have put on 70lbs since then, and I just have to get it off. I have been using a treadmill at home this past week and I am keeping my pace to a good start. I know I can lose this weight by walking and eating better. I just don't know much about carbs and proteins that I should be eating, or if I can use canned or frozen vegetables that I like to eat as part of my diet or should I go with just fresh picked vegetables ? I need help with this stuff. I can't focus enough to read about it. I tried reading the Dukan diet and the Atkins diet and I can't focus enough to read past a few sentences at times. It took me half an hour just to read a paragraph. My anxiety is running amok most of the time an it interferes with my focusing ability to read and retain things I have read.So, if anyone has any patients to post what good carbs are that I should be eating, what bad carbs to stay away from, and the protein I should be eating I mean is it any red meats, turkey, pork, chicken, etc. Please forgive me for asking for help in this. Thanks in advance. Oh and if you guys have any recipes other than what's posted here, please share them with me, I could use some of those too.

[Jesse]

Hey Kitten,

As for sweeteners, I only use raw agave. The only tweaking involved with it is to use much less of it than what the recipe that uses sugar calls for.

Hey Jesse - great recipe! I've made one very similar with 1/2 tsp. of liquid stevia plus 1/4 cup of water. I try to avoid all artificial sweeteners because of their impact on the brain/blood barrier and the intestinal micro-villi issues. Sometimes you have to tweak things to use stevia, but I find that the flavor is still great! I also use ZSweet granules on occasion for baking, because they will brown.

[JustBeingMe]

What meats are your sources for protein?(I already eat a lot of chicken, kinda get sick of it at times) Is ground turkey leaner than any of the ground meats you can purchase, ie ground sirloin, extra lean ground beef, etc. ? Are there any red meats that you choose over others? How do you cook them? Do you bake them or broil them, etc?
I just joined the thread and am seriously considering doing this type food intake so long as I can afford it. I have pretty much stopped eating bread all together. I have been working out on treadmill daily and doing well with that. So, your input on the above questions is greatly appreciated.
Thanks,
Just.

PS. I don't have the option of purchasing fresh seafood or fresh water fish in local grocery store. It's a teeny tiny town where I live. And that part sucks. I wish I were back in Austin where I could shop at the whole foods grocery store there or even HEB where I could get things a little easier like fresh fish and fresh seafood. ugh.

[ahk]

::subscribing::

:sushi:

[Jesse]

I try to consume mostly high to medium high purine proteins. these include:

Foods with very high purine levels(up to 1,000 mg per 3.5 ounce serving): Anchovies, Brains, Gravies, Kidneys,Liver, Sardines, Sweetbreads Foods with high and moderately high purine levels(5-100 mg per 3.5 ounce serving): Asparagus, Bacon, Beef, Bluefish, Bouillon, Calf tongue, Carp, Cauliflower, Chicken, Chicken soup, Codfish, Crab, Duck, Goose, Halibut, Ham, Kidney beans, Lamb, Lentils, Lima beans, Lobster, Mushrooms, Mutton, Navy beans, Oatmeal, Oysters, Peas, Perch, Pork, Rabbit, Salmon, Sheep, Shellfish, Snapper, Spinach, Tripe, Trout, Tuna, Turkey, Veal, Venison
Of course, I do not eat all of these because like most people, I tend to be a bit picky and am not really in to calf tongue personally, but hey, to each their own. I mainly posted this so you can see that it is not just meat that your proteins come from. If ever in doubt just Google the item, say you want to know the nutrition in turkey breast...just Google, turkey breast nutrition and it will pull up pages that will tell you the exact break down of the nutrition. Hope that helps.

And yes, turkey and chicken both tend to be leaner than most red meats. I tend to eat way more poultry than red meat. I will eat super lean ground beef, but it's not often, mostly because of all of the hormones and crap they put in it.



What meats are your sources for protein?(I already eat a lot of chicken, kinda get sick of it at times) Is ground turkey leaner than any of the ground meats you can purchase, ie ground sirloin, extra lean ground beef, etc. ? Are there any red meats that you choose over others? How do you cook them? Do you bake them or broil them, etc?
I just joined the thread and am seriously considering doing this type food intake so long as I can afford it. I have pretty much stopped eating bread all together. I have been working out on treadmill daily and doing well with that. So, your input on the above questions is greatly appreciated.
Thanks,
Just.

PS. I don't have the option of purchasing fresh seafood or fresh water fish in local grocery store. It's a teeny tiny town where I live. And that part sucks. I wish I were back in Austin where I could shop at the whole foods grocery store there or even HEB where I could get things a little easier like fresh fish and fresh seafood. ugh.

[JustBeingMe]

Hope that helps.

And yes, turkey and chicken both tend to be leaner than most red meats. I tend to eat way more poultry than red meat. I will eat super lean ground beef, but it's not often, mostly because of all of the hormones and crap they put in it.

Yes it very much does, thanks Jess. I don't want my diet to be more inclusive of red meats than it has been, that's why I was asking. And I now know I am not alone in not eating a lot of red meat.
I'm up for recipes anyone wants to post, however, I only bake my meats and don't own a bbq pit. I don't like a lot of seasonings that are too wild or take a nac to eat them, and I don't do cajun seasoning of any kind. I don't have the taste for it.

[Jesse]

I believe that most of the recipes we have so far are more towards the beginning pages of this thread. I will try to post some more up soon, and I am hoping others will as well.

Yes it very much does, thanks Jess. I don't want my diet to be more inclusive of red meats than it has been, that's why I was asking. And I now know I am not alone in not eating a lot of red meat.
I'm up for recipes anyone wants to post, however, I only bake my meats and don't own a bbq pit. I don't like a lot of seasonings that are too wild or take a nac to eat them, and I don't do cajun seasoning of any kind. I don't have the taste for it.

[Miss Scarlett]

I recently discovered the Atkins line of frozen meals...they've got them at the WalMart by my home. And they're actually pretty good. Price averages $3.75. Calories range from 320 - 360 and net carbs average 7.

I'm not following the Atkins plan but these work well within the food plan my doctor has me on.

[JustBeingMe]

I recently discovered the Atkins line of frozen meals...they've got them at the WalMart by my home. And they're actually pretty good. Price averages $3.75. Calories range from 320 - 360 and net carbs average 7.

I'm not following the Atkins plan but these work well within the food plan my doctor has me on.


I'll certainly have to check into that for myself. I need to eat much better and have a different variety of foods too. This might work out really well for me.
I am steadily doing my treadmill walking. I walked at high fast pace today for an hour and the treadmill stopped dead, it cut off on me. I guess the motor got to hot. LOL I let it cool off and it's working again. It's used so I am just glad I have it . I just hope I don't burn it up, it belongs to my mom. LOL
I am going to check into getting myself one this summer. Maybe I can find a really good one for a good price. I don't mind using it at all because on days like today, it is cold and raining so I can still do my walking everyday. :)
I am really glad this thread was starting, I"m subscribed to it now. And thanks to everyone that has input and shares recipes and info.

[Joe Mario]

Lean, grass-fed (non-corn fed) beef, turkey and free-range/ organic eggs & chicken are some of my protein choices. Always up for vegetable proteins!

[Rockinonahigh]

I use to live on the Adkins meal plans for years,I kept my weight at a healthy 120,if I got hungry it was because I didnt eat when I should have.Recently I went fishing/crawfishing so my fridge is full of high protien fish.I went through the cabnets today to check out on how much did I need to fill item back up with low carb or no carbs foods then discovered i'm not far off the mark.I do have things like noodles/rice/potatoes as wellas some fresh corn on the cob I put up this weekend as my son dose not need to join me on this quest so I can fix it for him.I already use natures own no sugar bread it is 50 calories and 12 carbs a slice,tomorrow I will add to my stash of frozen veggies as wellas eggs and cheese.I'm going to do my best to keep all my meals as close to zero carbs for the next month,I already check my blood sugar and have a bp wrist cuff to keep a check on that.For exersise I have redone all my exersise equipment plus added a new ellipitical thats an ass killer of a workout.This weight has got to become something that has a healthy reasonable amount,I weighed this morning at 252 and want to lose atleast 50 pounds...200 was always my goal hopefully I can get to it,if I lose more great.I am reading up on some of the recipes posted hear they will be a plus for my meal plan because real people are useing them wich helps a lot.My biggest problem is my thyroids and hormones have been way off tho I am takeing meds to fix that so they are improveing bit by bit,new lab work last week says i'm doing better.Onething about adkins meal plan if you dont feel u are getting enough adding fue carbs slowly to keep things balances is o.k.I shure hope this works I am as commited as I have ever been.

[Jesse]

I use to live on the Adkins meal plans for years,I kept my weight at a healthy 120,if I got hungry it was because I didnt eat when I should have.Recently I went fishing/crawfishing so my fridge is full of high protien fish.I went through the cabnets today to check out on how much did I need to fill item back up with low carb or no carbs foods then discovered i'm not far off the mark.I do have things like noodles/rice/potatoes as wellas some fresh corn on the cob I put up this weekend as my son dose not need to join me on this quest so I can fix it for him.I already use natures own no sugar bread it is 50 calories and 12 carbs a slice,tomorrow I will add to my stash of frozen veggies as wellas eggs and cheese.I'm going to do my best to keep all my meals as close to zero carbs for the next month,I already check my blood sugar and have a bp wrist cuff to keep a check on that.For exersise I have redone all my exersise equipment plus added a new ellipitical thats an ass killer of a workout.This weight has got to become something that has a healthy reasonable amount,I weighed this morning at 252 and want to lose atleast 50 pounds...200 was always my goal hopefully I can get to it,if I lose more great.I am reading up on some of the recipes posted hear they will be a plus for my meal plan because real people are useing them wich helps a lot.My biggest problem is my thyroids and hormones have been way off tho I am takeing meds to fix that so they are improveing bit by bit,new lab work last week says i'm doing better.Onething about adkins meal plan if you dont feel u are getting enough adding fue carbs slowly to keep things balances is o.k.I shure hope this works I am as commited as I have ever been.

Sounds like you have a great start! If I may be so bold as to make a suggestion, regarding the no carb thing. If you discover you are having a difficult time going off carbs altogether, try doing to 30-45 carbs a day, maybe 45 at first and work down to 30. Or, some people even do a carb cycle like, 2 low carb days, then a NO carb day, then a high carb day. Just be sure to boost your protein up on low/no carb days. When folks tend to get into trouble with this is when they drop the carbs and do not do a high enough purine protein intake and do not increase their nutrients by other means. Anytime one aims to eat zero carbs for more than a small length of time, it is going to seriously restrict the range of nutrients you can eat, and generally is considered not a good idea. Yes, the person can and likely will lose weight this way, but not necessarily a healthy thing for the inner workings of the body. Good luck and please let us know it this goes for you.

This is not to be considered medical advice, rather, friendly community information being passed on. :)

[Rockinonahigh]

Thanks for the sugestion on carbs,I did manage to get thrue the day with only 40 carbs for the day,that came from one small apple for a snack then some cottage cheese with a tomato for lunch.At dinner I had a tablespoon full of mashed taters to go withe the meatloaf I made,I also had a nice salad to go with it.I also have plenty of cut up chunky veggies to chew on if I need to as well as hard boiled eggs.One of my pool buddies had a dehydrator she is giveing me so I can make me some jerky,my biggest problem with any food plan is I get to just want to chew on something...i'm not hungry just fidgitty I would chew gum but it stiks to my upper plate no matter what I try.
Working out really takes the edge off the fidgets,I have a new ellipitical machine so i'm just starting to use it..it is an ass kicker my leggs feel like jello not to mention the places I never thought it would effect.

[Jesse]

Oh man, I love my dehydrator! I buy sliced baby Portabello mushrooms and dehydrate them into yummy crunchy little snacks. 2.5 carbs for 3 oz which is almost half a container, plus they are loaded with vitamin D. I don't eat that much at one sitting. If you like shrooms try them. You can also thinly slice turkey, chicken, shrimp... what have you and dry it in there as well for protein snacks. My green leafy carb that I also have on hand is raw spinach and I dehydrate that until it is crunchy, stick it in a glass jar with a screw on lid and store it in the cupboard, anytime I need a quick veggie that won't mess with my carb load much I toss a few leaves of that in what ever I am cooking or just reconstitute it. Or you can grind it into a powder and add it to soups or a smoothie, if you aren't really a lover of the taste of it. Spinach is one of those plants that even though it does have carbs, they are so wrapped in fiber, that it has a very low impact on blood glucose levels. So in the lo-carb world, it is considered a free food when it comes to carbs, and remember, 6 cups of raw spinach cooks down to only one cup. You will find lots of lo-carb recipes online for it. Cabbage is another lo-carb veggie having less than 5 grams of carbs and only 22 calories for one cup of cabbage, this goes of course for raw or cooked. I use it a lot to make a Thai Chicken Salad with.

Oops, did not mean to write a book, I just love both my dehydrator and my big ol pressure cooker. Most of all, be good to yourself, and have fun!

[Rockinonahigh]

Oh man, I love my dehydrator! I buy sliced baby Portabello mushrooms and dehydrate them into yummy crunchy little snacks. 2.5 carbs for 3 oz which is almost half a container, plus they are loaded with vitamin D. I don't eat that much at one sitting. If you like shrooms try them. You can also thinly slice turkey, chicken, shrimp... what have you and dry it in there as well for protein snacks. My green leafy carb that I also have on hand is raw spinach and I dehydrate that until it is crunchy, stick it in a glass jar with a screw on lid and store it in the cupboard, anytime I need a quick veggie that won't mess with my carb load much I toss a few leaves of that in what ever I am cooking or just reconstitute it. Or you can grind it into a powder and add it to soups or a smoothie, if you aren't really a lover of the taste of it. Spinach is one of those plants that even though it does have carbs, they are so wrapped in fiber, that it has a very low impact on blood glucose levels. So in the lo-carb world, it is considered a free food when it comes to carbs, and remember, 6 cups of raw spinach cooks down to only one cup. You will find lots of lo-carb recipes online for it. Cabbage is another lo-carb veggie having less than 5 grams of carbs and only 22 calories for one cup of cabbage, this goes of course for raw or cooked. I use it a lot to make a Thai Chicken Salad with.

Oops, did not mean to write a book, I just love both my dehydrator and my big ol pressure cooker. Most of all, be good to yourself, and have fun!


I do love mushrooms,I put them in about anything I have te slitest idea it will go with,u canbet I will use some in the dehydrator.I eat lots of salads and use the 50/50 spring mix it has lots of spinich in it.

[Sweetfeme]

Hi All,

I have recently changed my diet completey and that means No Sugar,No Wheat and mostly No Meat. I avoid meats and all processed oils.
I know that this way of eating is working for me because I have alot more energy, I actually feel my hunger now and best of all I am losing weight.
The only thing is I am looking for high meatless protein meals that are not processed/fake meats or full of soduim.
Also I think beans are a complex carb so I eat alot of them, as well as fresh/canned fish, eggs, cottage cheese, tofu, greek yougurt with my veggies.
Thanks for the reminder about the cabbage & spinach. I'll be heading out tomorrow to pick up two big heads.
Any suggestions are helpful, Thanks :)

[girl_dee]

Avocado and cucumber salad !!!

[ahk]

LOOK (http://chriskresser.com/5-fats-you-should-be-cooking-with-but-may-not-be)

Do you use any of these to cook with? I do. I cook with ghee and coconut oil. and I'm starting to cook more with butter --

What about you?

[Jesse]

I also cook with coconut oil, but do use grass fed butter on occasion.

[Jesse]

Follow this link to a recipe for YUM + Good for you + No Cook bars! (http://stupideasypaleo.com/2013/04/28/chocolate-orange-naked-bars/) Great to make up a tray and keep in the freezer for when you want a sweet snack without all of the crazy stuff in it.

This site, Stupid Easy Paleo also has lots of other recipes for those of us who follow a Paleo eating plan, as well as a few other eating plans.

P.S. I add unsweetened shredded coconut to my bars most of the time.

[ahk]

Very similar to the Larabar -- I bet you could add other flavours instead of orange/cacao. What kind of nuts do you use??

[Jesse]

It is similar to the Lara bar, but I think it tastes better...maybe because I love the orange with the coconut added. :) I use the nuts that are in the house (unless they are company! Lol!), which is usually almonds and walnuts, or pecans even.

How are you doing with the Paleo? Any new awesome recipes to share?

[ahk]

I have a few-- but I'll share more later this weekend. Its time for bed-- early start tomorrow to farmers market.

It's going good-- I've slipped a few times eating a grain or two, but its getting easier to realize what is and isn't Paleo. I thought I would have a hard time with making dinners, but really my issue is breakfast. I always usually ate the same thing but I just can't seem to get the breakfast issue down yet. Any suggestions?

I have found an excellent recipe for "cereal" which I cannot wait to try-- its a nut base with coconut. Let me go find it-- http://jennsraq.com/2013/07/paleo-cereal.html. I can't always eat eggs everyday, doesn't matter how I prepare them, by day 3 I'm done for the week.

I'm not sure if I'm 100 percent Paleo but that's okay-- I'm doing my best. and Karla she's doing pretty good too. Its been harder for her, I think. She misses her bread and other treats. My one thing I really miss is pizza-- <sigh>

I haven't tried any of these yet-- but its a great idea.

http://hollywouldifshecould.net/2011/11/a-month-of-paleo-crockpot-recipes/

and here are a few links-- I've been looking at

http://paleospirit.com/2013/paleo-banana-pancakes/ (going to attempt these this weekend)

and if you haven't seen this gal's web page you should--

http://nomnompaleo.com/post/39832097367/whole30-day-6-asian-meatballs

Okay, more later--night, night.

[Jesse]

Good links AHK!

Here is a cool pic that may help those who are new to Paleo.

P.S. I just saw the part about the sweet potato and disagree with that. Eat the sweet potato if you want it, but limit your intake of it IF you are intentionally trying to drop a few pounds.

Image removed!

[Gemme]

"Don't eat unless you are skinny"???

WTH???

That doesn't feel helpful to me. Skinny doesn't equate healthy.

[Jesse]

"Don't eat unless you are skinny"???

WTH???

That doesn't feel helpful to me. Skinny doesn't equate healthy.

I didn't like it either, which is why I put a statement in the post about it. If it is creating issues for people then I will ask admin to remove it.

[girl_dee]

i don't understand the chart!!!!!

i have had ONE tiny piece of bread/bread product in over a month.

NO sugar except for a little in the milk i put in coffee a couple times a day.

i feel /see no difference in getting these few pounds off.

//discouraged

[Jesse]

What don't you understand about the chart, other than that insane statement pertaining to the sweet potatoes?

Two questions, are you eating enough and often, and are you eating enough healthy fats? If so, it may just be that you are at a healthy weight for your build and body type. Paleo is not just about not eating bread or sugar, it is about eating enough of the right stuff. Lots of veggies, proteins and healthy fats.



i don't understand the chart!!!!!

i have had ONE tiny piece of bread/bread product in over a month.

NO sugar except for a little in the milk i put in coffee a couple times a day.

i feel /see no difference in getting these few pounds off.

//discouraged

[girl_dee]

Yes the skinny comment was designed to be sarcastic, i believe.

let me google Paleo and see what i find. :)

[girl_dee]

ok this reminds me of the *God* diet... if it's made by *God* you can have it.

(i did not name it that, i am repeating what i've heard)

So apple = made by *God*, is allowed

Pasta = made by *man*, not allowed

[Jesse]

Hmm...Never heard of that diet but being paleo is definitely about eating "live" foods, no processed stuff. It seems the camp has been divided in two recently, so now there is paleo and there is primal. lol I believe primal is paleo minus all dairy products, whereas paleo allows dairy in moderation. At any rate, to me it is not a diet, but the way I choose to eat because I feel better physically and mentally when I eat this way.

ok this reminds me of the *God* diet... if it's made by *God* you can have it.

(i did not name it that, i am repeating what i've heard)

So apple = made by *God*, is allowed

Pasta = made by *man*, not allowed

[Jesse]

So that I do not get a thousand reps asking where is the chart I posted, I asked that it be removed because I felt the wording of one part of it may create issues. I will locate another one without that particular wording.

[girl_dee]

Hmm...Never heard of that diet but being paleo is definitely about eating "live" foods, no processed stuff. It seems the camp has been divided in two recently, so now there is paleo and there is primal. lol I believe primal is paleo minus all dairy products, whereas paleo allows dairy in moderation. At any rate, to me it is not a diet, but the way I choose to eat because I feel better physically and mentally when I eat this way.


Yes. the word *diet* has taken on a negative tone, even a balanced food plan is a diet of sorts... yet the thought of *being* on a diet makes me cringe.

i must admit that i do feel much better since cutting out the processed foods. i have not lost any weight but i feel good. Less headaches and i don't feel as *fluidy* as i did when i came off the last round of steroids.

[Jesse]

That's awesome girl dee! It means you are going in the right direction. I know that when I eat anything processed now, I can tell my body doesn't approve, now that it knows there is real food to be had. I become bloated, headachy(hey it's a word, I know because I just made it up!) etc. My problem is that I still am not drinking enough water, but I am working on it. :)


Yes. the word *diet* has taken on a negative tone, even a balanced food plan is a diet of sorts... yet the thought of *being* on a diet makes me cringe.

i must admit that i do feel much better since cutting out the processed foods. i have not lost any weight but i feel good. Less headaches and i don't feel as *fluidy* as i did when i came off the last round of steroids.

[Gemme]

i must admit that i do feel much better since cutting out the processed foods. i have not lost any weight but i feel good. Less headaches and i don't feel as *fluidy* as i did when i came off the last round of steroids.

Those steroids might have something to do with your plateau too. They throw all kinds of wrenches into the plan.

Glad you're feeling better!

I wish I could eat this way. More accurately, I wish I had the willpower to eat more like this. The carbs.....they are my weakness. Anyone have tips for reducing carb cravings, other than distraction?

[ahk]

http://paleospirit.com/2013/paleo-banana-pancakes/ (going to attempt these this weekend)

Made these this Sunday and they were absolutely amazing!! I covered mine with fresh blueberries and some plain yogurt and a little bit of maple syrup.

Enjoy.

[Jesse]

Gemme, the only way I know to reduce the cravings is to slowly start cutting back on them. Don't let yourself get overly hungry, and plan out your meals every day. When I mess up and don't plan my meal, as in take something out of the freezer to cook is when I end up having a pizza night and usually regret it later, not from guilt but from bloating. I think it is like anything else we are trying to change, it just takes time and persistence.

I wish I could eat this way. More accurately, I wish I had the willpower to eat more like this. The carbs.....they are my weakness. Anyone have tips for reducing carb cravings, other than distraction?

[ahk]

I wish I could eat this way. More accurately, I wish I had the willpower to eat more like this. The carbs.....they are my weakness. Anyone have tips for reducing carb cravings, other than distraction?

We have issues with carbs too-- But my suggestion is -- get rid of them. We cleaned out our pantry, freezer, cabinets, and refrigerator of all not good carbs. And we were literally left with nothing. And then go shopping for good things. Everything has carbs-- but its knowing what is better for you and what has less carbs vs. higher carbs.

Like a banana has 27g carb (medium) but 1 cup of watermelon (diced) only 11 g carb. You can easily find this information on google/bing : how many carbs in ________.

I started a daily log to caculate how many carbs I'm eating daily and how I can reduce it because I need to loose weight, get my sugars back on track, and just be healthy. I've never been a real big bread guy, but I LOVE my pizza and pretzels.

I'm on week 3 with this new change of eating-- and I still struggle with things. I hear it takes about 6 weeks to really be okay... My wife though, she struggles more than I do. She's just not convinced that this is what she needs -- so we talk about it pretty much daily. I do almost all the cooking (92 percent of the time) so she eats what I serve. But while at work, I have no control over what she eats. :eatinghersheybar:

There are a lot of great blogs out there to help with starting the paleo/primal way of eating -- and good recipes. I started out eating more 'real food' -- getting away from processed foods, more than 7 ingredients, whole grains, more fruits/veggies, better meats --- but found out that my sugar/carb increased, so here I am trying little/to none grains.

Gemme, if you want any other information-- ask Jesse or myself and I'm sure we can help ya out. PS. Most of your dinners sound awesome.

and I would have to agree with Jesse about the days about not being prepared ahead of time. It makes a huge difference. HUGE.

[Jesse]

We'll try this chart until I can find a better one to replace it with.

https://sphotos-b-atl.xx.fbcdn.net/hphotos-prn2/1229918_10151792968164089_1548480274_n.jpg

Just to specify on the fats: Butter means made from cream from grass fed cows and goats, (I may be losing my mind, I almost typed cows and horses! :| ) if possible, otherwise use the healthiest butter you can find, rather than margerines and butter substitutes. Also some other healthy fats are coconut, olives, avocado and nuts, all in moderation of course.

[Jesse]

Sorry about the size, it was unreadable cropped.

[Jesse]

I am posting a few recipes from some of my favorite paleo web sites, I hope you find some that you enjoy. :chef:
This first one is quick and easy and comes from fastpaleo.com and puts a whole new spin on green eggs and ham!


Avocado-Deviled Eggs Servings : 4
Peel 2 hard-boiled eggs and cut in half length-wise.
Spoon out yolks into a small bowl and mash with avocado and remaining ingredients.
Put mixture into zip-lock bag and cut corner off (hole to be size of a dime)
Pipe into egg white halves.
Sprinkle with paprika and serve.
(2 halves = 234 calories, 24 grams protein, 12 grams carbohydrates, 10 grams fat)

Ingredients



4 hard boiled eggs
1 Avocado
Juice of half Lemon
1 Tbsp Hot Sauce
Sea salt and pepper to taste
Paprika

Typically, I like to have this with a few fresh berries and a couple of slices of lean (homemade) bacon for breakfast. I do not bother with the baggy routine, because I feel like it is a waste of resources. I've been packing the devil into the eggs for many years using a teaspoon and guess what? It still works. :) This is a good high protein, low carb, good fat breakfast, just don't over do on the amount of avocado eggs you consume because it will kill you on the calories. Don't forget to drink a glass of water. :)

[Jesse]

I rarely if ever follow any recipe to exactly and prefer to change it up according to my personal preferences. For instance, on this one, I do not make the cheese sauce, preferring to sprinkle a little fresh herbed farmers cheese directly on top of the plated dish. I generally make my own plantain chips or sometimes I will make sweet potato or zucchini chips and use those. I also add a larger variety of chopped/shredded veggies when I make this.

So make it your own, and come back and share with us what you did differently.

This recipe is from cleaneatingwithadirtymind.com

It is a bit long, because it is 3 recipes in one, so hang in there.



http://cleaneatingwithadirtymind.files.wordpress.com/2013/07/nachos2.jpg?w=338&h=450


Paleo Nachos
Makes 2 servings
Ingredients:
1 pound of ground grass-fed beef
1/2 teaspoon of cumin
1/2 teaspoon of chili powder
1/2 teaspoon of paprika
1/2 teaspoon of garlic powder
1/2 teaspoon of onion powder
dash of sea salt
dash of pepper
4 cups of plantain chips
1 jalepeno, chopped
1 tomato diced
1/4 of a white onion, diced
1 tablespoon of crème fraîche (optional)
1 tablespoon of fresh salsa
black olives (optional)
cilantro for garnish
sliced jalepeno for garnish
guacamole (recipe below)
nacho cheese sauce (recipe below)
Directions:
- In a large pan cook the grass-fed beef over medium-high heat. While the meat is cooking add the 1/2 teaspoon of cumin, chili powder, paprika, garlic powder, onion powder, salt and pepper. Continue to stir and crumble with a spatula until the meat is cooked through, taste test and add more spices as needed to personal preference.
- On a large plate lay out your plantain chips, then drizzle the nacho cheese sauce on top. Continue garnishing with desired amounts of guacamole, tomatoes, onions, salsa, black olives, cilantro and jalepenos. Enjoy!
Guacamole
Ingredients:
6 ripe avocados
1 small tomato, diced
1/2 bunch of cilantro, chopped
1/4 of a white onion, diced
the juice from 1/2 of a lime
1 & 1/2 teaspoons of garlic salt
Directions:
-Cut your produce. Then cut the avocados in half and remove the pits and skin.
-In a large bowl combine the avocados, tomatoes, cilantro, onions, lime juice, and garlic salt. Use a large metal utensil of your choice (I use a stainless steel pasta stirrer) to mash and stir the avocado and ingredients together until well combined.
- Depending on how much you use on your nachos, you will have quite a bit of guacamole left over. When has left over guacamole ever been a bad thing?
Nacho Cheese Sauce
Ingredients:
1 cup of cashews (soaked overnight or for at least 4 hours)
6 tablespoons of coconut water (I use Zico for cooking, I find it’s not as sweet)
1/4 cup goat cheese (optional)
1 tablespoon of olive oil
1 jalepeno, chopped
1 teaspoon of chili powder
1/2 teaspoon of paprika
a few shakes of garlic salt
a few shakes of sea salt
a few shakes of onion powder
Directions:
- In a high powered blender combine all the ingredients and blend until creamy. You can also use a food processor for this but I find a blender works best. I did blend for about 7 minutes to get the creamy consistency I wanted. If it’s too thick try adding another tablespoon of coconut water. If you aren’t using the goat cheese you could try a coconut milk sub to make the cheese sauce creamy. I would start with 2 tablespoons and taste test from there. Maybe even try some adobo sauce or serrano chilies, feel free to make it your own!
- When you are ready to use, heat the nacho sauce in the microwave or on the stove in a sauce pan over low heat until warm.
Notes:
"As I mentioned above, to make these nachos true Paleo and for those with dairy limitations please omit the goat cheese and crème fraîche if so desired. According to Wikipedia, Crème fraîche is a sourced cream containing 30-45% butterfat. It is also sourced with bacterial culture and is slightly less sour than American sour cream. It’s available in most health food stores and is a great sub for sour cream because most American sour cream has a handful of not so great ingredients like: Modified Food Starch, Locust Bean Gum, Guar Gum, Caarrageenan, Dextrose, Potassium Sorbate, and Sodium Citrate. The only ingredient in crème fraîche is, you guessed it, cream. It goes really good with desserts and strawberries." (Vanessa from cleaneatingwithadirtymind.com)

[ahk]

I like crock pot (http://paleopot.com/) meals. The first meal I am going to try from this site is-- Chile Cilantro Lime Chicken-- can't wait.

Thanks Jesse for the recipes -- I've actually have made the eggs and I really enjoyed them. Another way of deviled eggs -- add turkey bacon to the yolk part, with dried mustard, avocado, red bell, its super yummy.

[Jesse]

I do not use my crock pot as much as I use to, partly because the knob on the glass lid broke off after years of use and I need to order a new knob for it. I will use it soon though, knob or no knob, to make some pulled pork. Lol!

Which reminds me, I have a grass fed pork belly in the fridge curing with spices and sea salt. It will be cured in about 5 to 7 days and I am going to make a couple of pounds of homemade bacon from it. This way, I will know that it is not hopped up with GMOs (http://www.nongmoproject.org/learn-more/) (Bad Stuff!) or sugars. I can barely wait for it.

Let us know how that chicken turns out. It sounds good.


I like crock pot (http://paleopot.com/) meals. The first meal I am going to try from this site is-- Chile Cilantro Lime Chicken-- can't wait.

Thanks Jesse for the recipes -- I've actually have made the eggs and I really enjoyed them. Another way of deviled eggs -- add turkey bacon to the yolk part, with dried mustard, avocado, red bell, its super yummy.

[Jesse]

Here's another YUM Paleo recipe!
http://everydaypaleo.com/wp-content/uploads/2011/01/Spanish-Tortilla-2.jpg


Everyday Paleo Spanish Tortilla
2 medium yams, peeled and sliced into thin rounds with a mandolin slicer
2 cups torn arugula (or spinach leaves)
1 purple onion, sliced thin
3 tablespoons coconut oil
10 eggs
½ teaspoon sea salt
½ teaspoon black pepper
½ teaspoon smoked paprika
1 teaspoon garlic powder
In a saute pan (this is a pan that is about 2-3 inches deep unlike the flatter skillet), heat 2 tablespoons of the coconut oil. Make sure your oil is hot enough that is sizzles when you lay in a slice of yam. Cook the yam slices in a single layer in batches in the hot oil, flipping after frying for about a minute on each side or when they start to brown. Set the cooked yams aside, add the remaining tablespoon of coconut oil into the pan and saute the onions just until they start to turn brown. While the onions are cooking, beat the eggs together with the spices in a medium sized bowl. After the onions begin to brown, spread them evenly on the bottom of the pan and layer the yams on top of the onions, followed by a layer of the arugula. Poor the egg mixture evenly over the layers of veggies and cook over medium or medium low until the edges start to look done (about 4-5 minutes). Move the entire pan underneath your broiler for another 5-6 minutes until the “tortilla” is firm on top. Remove and slice like a pizza and eat immediately. Serves 4-5.


Credit to: Everyday Paleo (http://everydaypaleo.com/)

[ahk]

Made this (http://nomnompaleo.com/post/7486821187/my-sisters-phenomenal-grilled-green-chicken).... and it was wonderful. Though I used boneless and skinless chicken and then grilled it. I enjoyed it with carrots and massaged kale salad. Leftovers were bomb diggity.

About massaged kale (http://www.fortheloveoffoodblog.com/how-to-make-massaged-kale-salad/) salad-- makes a huge difference.

:chef2:

[Jesse]

For the Paleo Folks, or those thinking about it, or those who just want a FREE Kindle book just because. :sunglass:


(http://www.amazon.com/gp/product/B00DYEBNTG/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00DYEBNTG&linkCode=as2&tag=tnlfreeebook-20)Amazon.com: The Ultimate Kickass Paleo Cookbook: Quick and Easy Paleo Appetizers, Snacks, Slow Cooker Chicken and Beef Meals and Desserts eBook: Lisa Ujka: Kindle Store

Grab it up if you want it. Sometimes these free Kindles books are not free for long.

[Jesse]

Coconut Oil Chocolate Bars

Ingredients


2/3 cup cocoa powder
2/3 cup coconut oil
(http://thecoconutmama.com/healthy-fats)
1/3 cup + 1 tablespoon honey, maple syrup or simple syrup
(http://thecoconutmama.com/raw-honey)
1/2 teaspoon vanilla
pinch of salt

Heat coconut oil in a small saucepan over low heat. Once it melts add the remaining ingredients. Stir and pour mix over a parchment paper lined cookie sheet. Place cookie sheet in refrigerator for 2-4 hours, or until it is set. Once the chocolate hardens, break it up into pieces. Store in an airtight container in the refrigerator. thecoconutmama (http://thecoconutmama.com/)


I like to add unsweetened shredded coconut to mine before hardening.

[Jesse]

Heard about the mason jar salads? I find them to be really convenient and they encourage me to eat more veggies daily. You can make a work week's worth for take to work lunches, or if you are at home like I am and just not into making a salad everyday. These mason jars will keep each salad fresh and crispy for about 5 days if you start with fresh veggies and load the ingredients in the correct order.

Below, is an article I copied/pasted from a local freebie news rag that demonstrates the correct layering. Please post and let us know what kinds of salads you make using the jars.


NOTE: I use the white screw on lids for the jars when I use them for the salads. These can be bought from most places that sell canning supplies, grocery stores, Ace Hardware etc.
http://farm8.staticflickr.com/7269/6898734284_c13828e89f.jpg


Written by Nadine Cheung

Are you looking for a new, portable lunch option? Mason jar salads are the way to go. The concept involves layering all the ingredients of a salad into a Mason jar, and then storing them in your fridge until you're ready to eat. However, assembling the salads can get a little tricky.

If they aren't put together correctly, Mason jar salads can turn soggy quickly. By the same token, if you make them properly, they can last for days in the fridge. Take Sunday night to assemble multiple salads, and you'll have a week's worth of convenient grab-and-go meals in pre-packed containers.

So, take your favorite ingredients, grab some empty jars, and check out our tips for how to make a mason jar salad that lasts.

Instructions:


To make a mason jar salad, you'll need a mason jar, salad dressing and your favorite salad ingredients. We used a wide-mouth, quart-size jar, which will produce a large salad. For a smaller salad, used a pint-size jar.
Slice, dice and prep your favorite salad items. You can use a mix of fruits, vegetables, seeds, grains, croutons and more. Be creative!
Start by placing your salad dressing at the bottom of the jar.
Pour in as little or as much as you usually put in your salads.
The dressing should sit at the bottom (pictured above)
The next layer should be comprised of heartier vegetables. These will hold up when submerged in the dressing, and depending on how long you leave them in the fridge, some may even come out with a light pickled effect. Carrots, beans, cucumbers and radishes are good choices.
Keep layering the heavier veggies. This will separate your leafy greens from the dressing, preventing them from getting soggy.
The next layer will be your lettuce, which takes up most of the space in the jar. It's okay to stuff them in; just don't push down too hard, as leafy greens are delicate.
Your final layer should be the lighter items. We used corn here, but you can go with nuts, seeds, croutons or dried fruit.
Finally, twist the lid on tight. When you're ready to eat, simply pour out into a bowl and toss gently. You can store these salads for 4-5 days and they will stay as fresh as the day you made them.

[Jesse]

I just found a site that does the same thing, except with meals! My brain is thinking, "Dude, cook one day for the whole week, jar it up, do the dishes...for the rest of the week the only dishes you will have to wash are a couple of mason jars, plate, a spoon or fork and water jars!" :happyjump: My brain hates doing dishes!

So here is the site, Mason Jar Meals (http://www.bigredkitchen.com/2011/07/how-to-make-mason-jar-meals-part-1/) (It is 2 parts, follow the links at the bottom of this link for some recipes and ideas, if you like)

Oh and tell your brain, my brain sent it! ;)

P.S.S Some of these MJMs are Paleo, but not all are.

[ahk]

But its really easy to make recipes Paleo -- just a little more thinking. :|

[ahk]

I'll be making these (http://www.elanaspantry.com/paleo-pumpkin-bars/) for a dessert this weekend and some sweet potatoes (http://paleodietlifestyle.com/spicy-sweet-potato-wedges/) for a bbq with some friends. But I'm looking for another side dish that I can bring a long -- a salad, a warmed dish. I have no idea really-- Any suggestions? or recipes you'd care to share. Thank you.

[Jesse]

I'll be making these (http://www.elanaspantry.com/paleo-pumpkin-bars/) for a dessert this weekend and some sweet potatoes (http://paleodietlifestyle.com/spicy-sweet-potato-wedges/) for a bbq with some friends. But I'm looking for another side dish that I can bring a long -- a salad, a warmed dish. I have no idea really-- Any suggestions? or recipes you'd care to share. Thank you.

UGH! I am so ticked with Firefox right now. I sat here for 30 minutes working on a post to you with some suggestions. As I was typing in the last one, Firefox crashed! :seeingstars: I think I hurt my head too. Shakin it off!

Okay, so here is the last one...it's probably the best and easiest anyway. It's been my experience that stuffed mushrooms are usually a hit at gatherings, because that are yummy and make great finger food. The one I am posting is called:
PALEO ITALIAN GIANT STUFFED MUSHROOMS (http://www.paleocupboard.com/italian-giant-stuffed-mushrooms.html)

The cool thing about these are you can play around with this recipe in so many ways, for instance, I use these like I would a tostada shell sometimes and just build it with all of the good stuff inside.They are also cook to use with either ground beef or chicken and a good salsa instead of the marinara. For a gathering I would most likely use the smaller portabello caps and and make ground chicken and ground beef taco caps, or maybe one vegan and one paleo?

If you create something fun with the recipe, please share. :)

[Jesse]

FREE Paleo Desert book! Get it while it's free!

Amazon.com: Bare Root Sweets: 30 Paleo Dessert Recipes for the Modern Food Lover eBook: Angela Gallardo: Kindle Store


(http://www.amazon.com/gp/product/B00FKNQ0UG/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00FKNQ0UG&linkCode=as2&tag=foodrene-20)

[ahk]

UGH! I am so ticked with Firefox right now. I sat here for 30 minutes working on a post to you with some suggestions. As I was typing in the last one, Firefox crashed! :seeingstars: I think I hurt my head too. Shakin it off!

Okay, so here is the last one...it's probably the best and easiest anyway. It's been my experience that stuffed mushrooms are usually a hit at gatherings, because that are yummy and make great finger food. The one I am posting is called:
PALEO ITALIAN GIANT STUFFED MUSHROOMS (http://www.paleocupboard.com/italian-giant-stuffed-mushrooms.html)

The cool thing about these are you can play around with this recipe in so many ways, for instance, I use these like I would a tostada shell sometimes and just build it with all of the good stuff inside.They are also cook to use with either ground beef or chicken and a good salsa instead of the marinara. For a gathering I would most likely use the smaller portabello caps and and make ground chicken and ground beef taco caps, or maybe one vegan and one paleo?

If you create something fun with the recipe, please share. :)




Thank you-- funny you suggested mushrooms because I'm thinking of doing these -- Ricotta/Herb stuffed shrooms (http://eggsonsunday.wordpress.com/2008/04/07/ricotta-herb-stuffed-mushrooms/). I've made stuffed mushrooms with pizza ingredients and taco-- super yummy.

:hangloose:

FREE Paleo Desert book! Get it while it's free!

Amazon.com: Bare Root Sweets: 30 Paleo Dessert Recipes for the Modern Food Lover eBook: Angela Gallardo: Kindle Store (http://www.amazon.com/gp/product/B00FKNQ0UG/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00FKNQ0UG&linkCode=as2&tag=foodrene-20)


(http://www.amazon.com/gp/product/B00FKNQ0UG/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00FKNQ0UG&linkCode=as2&tag=foodrene-20)

Thank you.

[Jesse]

Here is a recipe link for the upcoming "food" holidays for those who are Paleo or just low carb and are looking for some stuffing ideas and other recipes.

Primal Pal (https://www.primalpal.net/paleo-recipe-blog/49/36-Traditional-Thanksgiving-Recipes-Done-Paleo-Style)

[Jesse]

For the low-carbers and paleo folks, Pinterest has a freakin huge amount of holiday recipes with an ample supply of sides included. I typed "Paleo Thanksgiving recipes" minus the quotations of course.

[ahk]

Tonight's dinner ---> yum (http://nomnompaleo.com/post/2743098688/david-lebovitzs-super-easy-roast-chicken-with)!!

[Jesse]

I am making snowballs tomorrow and thought I would share the recipe here. As deserts go, this one is pretty healthy I think. There are only three ingredients: flaked coconut, cream cheese and well drained, crushed pineapple. Clicking on the picture will take you to the recipe and nutritional info.

http://img.food.com/img/recipes/99/71/1/large/picppgwHD.jpg (http://cheese.food.com/recipe/pineapple-coconut-snowballs-99711?scaleto=2&mode=null&st=true)

[ahk]

made these (http://nomnompaleo.com/post/39832097367/whole30-day-6-asian-meatballs) tonight for dinner. steaming some fresh organic broccoli and squash for the side.

[Jesse]

As requested... Chicken Breasts With A Mustard Cream Sauce (http://www.noreciperequired.com/recipe/chicken-breasts-mustard-sauce) :)

[Sweet Bliss]

Thank you Jesse (f)

[Jesse]

Flourless Chocolate Cookies (http://blog.meaningfuleats.com/flourless-chocolate-cookies/)


http://4.bp.blogspot.com/-SLIhTZ6-Xis/UJA9MetSLJI/AAAAAAAABTQ/e5E7tcXAuvY/s640/IMG_3390_1.jpg

[ahk]

another goody (http://nomnompaleo.com/post/48192992479/asian-chicken-thighs) - I made last night for dinner. Yum!!

[Jesse]

Looks good! I'll have to try it!

another goody (http://nomnompaleo.com/post/48192992479/asian-chicken-thighs) - I made last night for dinner. Yum!!

[ahk]

really really good (http://fitpaleomom.com/crock-pot-sesame-orange-chicken/).

But I used chicken thighs for the extra fat --

[ahk]

making this (http://nomnompaleo.com/post/1657598867/best-make-ahead-side-garlic-cauliflower-mashed) as a side with dinner.

[Jesse]

These little "tortillas" are somewhat time consuming but really good and totally worth the extra effort on those days when a lettuce wrap just doesn't quite cut it. Did I mention they are totally Paleo, and scrumptious?

http://slimpalate.com/cauliflower-tortillas-paleo-grain-free-gluten-free/

[Jesse]

http://media-cache-ak0.pinimg.com/originals/79/35/bd/7935bd5bf753bf8b4623eb00cdaaa6b9.jpg

[ahk]

I love slimpalate blog. I made the lemon chia muffins over the holidays and they were ahmazing!!

Over the weekend I made >>> this (http://nomnompaleo.com/post/22316250352/oven-braised-mexican-beef) <<< with a grassfed brisket. I slow cooked it for about 10 hrs and it is absolutely aHmazing!! Yum.

[Jesse]

http://media.paleomg.com/2014/01/IMG_0984-610x300.jpg

5 Ingredient Bacon Brussels Sprouts Slaw

Prep time - 5 mins Cook time - 15 mins

Total time - 20 mins

Serves: 2-3


Ingredients


½ pound bacon, diced
16 ounces brussel sprouts, shredded*
½ red onion, diced
2 teaspoons apple cider vinegar
2-3 precooked sausages (I used game sausage, but use any kind you like)
¼ teaspoon garlic powder
salt and pepper, to taste


Instructions


Place a dutch oven over medium heat. Add bacon and cook until crispy. Remove with a slotted spoon and place on a paper towel lined plate.
Add brussel sprouts, onion and apple cider vinegar to the rendered bacon fat in the dutch oven. Sprinkle with salt and pepper and a bit of garlic powder. Cook down for about 10 minutes, stirring every couple minutes.
Once brussel sprouts become soft, add sausage and bacon to dutch oven, mix, and cook down for less than 5 minutes, until sausage is hot. Sprinkle with a bit more salt before serving.


Notes
*I shredded my brussel sprouts in a food processor using the thin slicing blade. - PaleOMG.com

Credit for this recipe goes to PaleOMG.com, it is really good if you love brussel sprouts like I do...or even if you don't, it has bacon in it so you know it's good. :) It works for a quick-n-easy dinner or along side eggs for breakfast; I've had it both ways and can't decide which I like best.

I also like it with cabbage shredded and cooked in with the brussel sprouts.

[ahk]

Yum.
Do you know where I can find some good sausage, Jesse?
or a brand?

Thank you.

[Sweet Bliss]

Hey Jesse, do you create any of the fermented foods paleo style?

I'm looking into simple fermented foods that do not require refrigeration.

Anyone else eat fermented foods?

[Rockinonahigh]

Over the holidays I have put on four pounds,after loosing 80 pounds I don't wan't the nasty stuff back.I know the carb free diet works but I am tired of salads,eggs,meat,fish ect..I do like this kind of food but it has gotten boring.I do eat whole wheat sugar free bread sparingly,what I really miss a lot is fruit.

[Ginger]

Over the holidays I have put on four pounds,after loosing 80 pounds I don't wan't the nasty stuff back.I know the carb free diet works but I am tired of salads,eggs,meat,fish ect..I do like this kind of food but it has gotten boring.I do eat whole wheat sugar free bread sparingly,what I really miss a lot is fruit.

Rock,

I get good ideas from the Weigh Watchers cookbook. Lots of yummy stuff. I adapt, switch it up—but often start wit ideas there.

Ginger

[Jesse]

Hey Bliss,

The problem with leaving fermented foods out is they will continue to strengthen in taste. It's best to ferment them only until desired taste is reached and then refrigerate.

Hey Jesse, do you create any of the fermented foods paleo style?

I'm looking into simple fermented foods that do not require refrigeration.

Anyone else eat fermented foods?

[Jesse]

Hey ahk,
I get mine from the local farmers but there are some organic meat websites you could check you can get some from but it is expensive. You may want to check with your local co-op or the area farmers and see if you can find any that grassfeed.

Yum.
Do you know where I can find some good sausage, Jesse?
or a brand?

Thank you.

[Jesse]

Hey Rock,

There are lots of Paleo websites that have easy recipes, also Pinterest has some good Paleo recipes. I am not much of a salad person and I rarely do fish. You can do Paleo and still have fruits and dairy, Primal tends to frown more on those items than most Paleo folks do, just eat them in moderation. In fact, berries are very healthy for you. I can almost guarantee you that folks ate berries, apples and the like back in primitive days. I personally try to steer clear of the fruits with really high fructose like grapes etc.

I will be putting some more recipes up soon, I just have to get well first. My Dr. told me yesterday that I have pneumonia and I need to rest.

Over the holidays I have put on four pounds,after loosing 80 pounds I don't wan't the nasty stuff back.I know the carb free diet works but I am tired of salads,eggs,meat,fish ect..I do like this kind of food but it has gotten boring.I do eat whole wheat sugar free bread sparingly,what I really miss a lot is fruit.

[Jesse]

Karniyarik (Turkish Stuffed Eggplant)
http://thedomesticman.com/2013/09/24/karniyarik-turkish-stuffed-eggplant/#comments


Fennel Apple Salad - This is not your everyday kind of salad. It is made with fennel, apples, a clementine, fresh herbs and an orange-Dijon vinaigrette. It serves up well alongside some smoked sausage or roasted chicken. It is a good fruit/herb salad.- Jesse

http://allrecipes.com/recipe/fennel-apple-salad/detail.aspx?lnkid=soc1003

Roasted Cauliflower Steaks with Chimichurri

http://livinthecrunchylife.blogspot.com/2013/10/roasted-cauliflower-steaks-with.html

Berries with Coconut and Lime

Ingredients

1 cup berries
1/4 cup whole fat canned coconut milk (preferably the cream at the top of the can)
1/2 of a fresh lime


Instructions

Divide berries between two small bowls.
Add coconut milk, and sprinkle with lime juice.

Credit for this goes to paleoplan.com. I add shredded unsweetened coconut to this because I like it and also because I buy it in bulk to make coconut flour and coconut butter with so I use it when possible. Generally, I use blueberries and strawberries for mine but use whatever berries work for you. Also can use frozen, they thaw quickly.

[Jesse]

Hey ahk,
I get mine from the local farmers but there are some organic meat websites you could check you can get some from but it is expensive. You may want to check with your local co-op or the area farmers and see if you can find any that grassfeed.

I knew my head was foggy, but I did not know I was posting this sort of craziness. I'm glad you could read through the mess, ahk.

[Jesse]

Hopefully one or more of these links will help you find what you're looking for, ahk.

Moonbeam Ranch (http://www.moonbeamranch.com/)

Local Food Albuquerque - The meaty issue: MEAT SUPPLIERS (http://www.localfoodalbuquerque.com/the_meaty_issue)

http://www.pecosvalleygrassfedbeef.com/

http://maps.google.com/maps/ms?ie=UT...,11.953125&z=6 (http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&om=1&msid=103278713038992589454.00043c8fdfeafdbbbfcbd&safe=active&ll=36.844461,-106.787109&spn=8.9638,11.953125&z=6)
Read more: http://www.city-data.com/forum/new-mexico/740048-grass-fed-red-meat-albuquerque-groceries.html#ixzz2rGInw8TG




Hey ahk,
I get mine from the local farmers but there are some organic meat websites you could check you can get some from but it is expensive. You may want to check with your local co-op or the area farmers and see if you can find any that grassfeed.

[Sweet Bliss]

Hey Bliss,

The problem with leaving fermented foods out is they will continue to strengthen in taste. It's best to ferment them only until desired taste is reached and then refrigerate.

Okie dokie. Thanks for answering my question.

Pneumonia? ? omg. (f)(f)(f)

[ahk]

Cracklin' Chicken (http://nomnompaleo.com/post/74180911762/cracklin-chicken) is the bomb!!

[Jesse]

Spicy Avocado Salsa

2 avocados, chopped
1 small red onion, peeled and finely chopped
1 red chilli, finely chopped (remove seeds if you don’t like it hot)
juice of ½ lemon
salt & pepper to taste
mix well
fresh coriander, to serve

Sometimes I leave this chunky and serve with eggs or alongside meat. Other times, I throw it into the food processor or blender and pulse it a couple of times to make a smoother dip style dish for raw veggies. This salsa is very versatile and can handle ingredients and spices being added or swapped for others according to personal preference.

[ahk]

I love guac.
I usually put fresh green chili in mine-- along with cilantro/salt/pepper/lots of lime juice.

I have 10 avocados-- I'm sure I'll be making some this weekend.

[Jesse]

There is a free 10 day online Paleo event called PaleoCon starting January 27th. I am posting the registration link here (http://paleocon.com/registration/) for those of you who may be interested.

This second link is the 10 day lineup (http://paleocon.com/schedule/). From the lineup, I'd guess that it will be a solid conference. Enjoy!

[Jesse]

This is a great website for folks who are dealing with an autoimmune disease.

http://www.phoenixhelix.com/

[ahk]

Here is the recipe I used for the pizza crust-- super easy and not a lot of ingredients. We used whole milk mozzarella and shredded it in the processor. When spreading out, make sure your hands are wet and you'll want to make it thin. NOT too thin, but thin.

Enjoy!!

HERE (http://www.fathead-movie.com/index.php/2013/06/30/weekend-bonus-the-older-brothers-oldest-sons-faux-carb-pizza/) ya go.

[Jesse]

Here is the recipe for the shredded raw sweet potato salad.

Raw Sweet Potato Salad with Curry Almond Sauce

Prep time: 15 minutes
Serving size: 3 main or 6 side dishes
Ingredients:


2 sweet potatoes
1 cup dried currents ( I used cranberries)
1 cup chopped walnuts

Curry Almond Sauce


½ cup almond butter
½ cup melted coconut oil
6 tsp curry powder
2 tsp cinnamon
2 Tbsp apple cider vinegar
2 Tbsp tamari

Directions:


Make the Curry Almond Sauce by whisking or blending all of the ingredients together.
Next peel the sweet potatoes and either spiralize them, grate them or use a peeler to make the raw sweet potato noodles.
Place the sweet potato noodles in a bowl with the currents and walnuts and massage the sauce into the raw sweet potato salad.

Note: I had sauce leftover.





ahk- Thanks for posting the pizza crust recipe, it looks good.

[ahk]

I have a question--

Is anyone have weird reactions to night shades (eggplant, tomatoes, potatoes, peppers, paprika, etc)? If so, all or just some? Curious.

Not sure this is really a question for HP/LC but it does re: Paleo/Primal ways of eating-- so anyone?

[Rockinonahigh]

I have been getting the Adkins frozen dinners,I am surprised at how good they are,it makes it easyer to watch the carbs.

[Jesse]

I just saw this. Not sure how I missed it. At any rate, the night shades are well known for causing inflammation, (I almost typed inflation! Lol) as well as other not so pleasant side effects due to their toxicity levels. GI tract disturbances, arthritis, insomnia etc.

I have cut way back on how much of them I eat, and I make certain to only eat from one in that family at a time, no mixing. I hate that too because I love eggplant, tomatoes, and peppers.

Here is an article you may find interesting that talks about the nightshades and suggests a 3 month challenge to see if they are a problem for you.

http://www.greenmedinfo.com/blog/link-between-nightshades-chronic-pain-and-inflammation

I have a question--

Is anyone have weird reactions to night shades (eggplant, tomatoes, potatoes, peppers, paprika, etc)? If so, all or just some? Curious.

Not sure this is really a question for HP/LC but it does re: Paleo/Primal ways of eating-- so anyone?

[Jesse]

Yummy Sweet Potato Buffalo Chicken Casserole (http://paleoleap.com/sweet-potato-buffalo-chicken-casserole/)

[Orema]

Cucumber-Fennel Salad with Herbed Goat Yogurt (http://www.foodandwine.com/recipes/cucumber-fennel-salad-with-herbed-goat-yogurt)


I made this yesterday and it was good. I substituted goat yogurt with plain Kefir and added crumbled goat cheese. Very good if you like fennel.

[ahk]

We're going to be starting the Whole30 in September.
Has anyone attempted or thought about doing something like it?

Don't know what it is? Take a look here (http://whole30.com/).

[Orema]

http://whatsgabycooking.com/zucchini...rilled-shrimp/

Sounds good :) but haven't tried it.

[Jesse]

http://whatsgabycooking.com/zucchini...rilled-shrimp/

Sounds good :) but haven't tried it.

Hi Orema! Thanks for posting this recipe. I haven't had this exact thing, but have had something very close and it was delicious.

P.S. The link didn't work for some reason. Maybe this one will. http://whatsgabycooking.com/zucchini-noodles-grilled-shrimp/#.U-Ak5qOorjA

[Orema]

Hi Orema! Thanks for posting this recipe. I haven't had this exact thing, but have had something very close and it was delicious.

P.S. The link didn't work for some reason. Maybe this one will. http://whatsgabycooking.com/zucchini-noodles-grilled-shrimp/#.U-Ak5qOorjA

Thanks for posting a good link, Jesse! Not sure why it went bad.

I usually have my zoodles cold, but am anxious to try this recipe. I think I'll give it a try this weekend.

Thanks again, Jesse.

[Jesse]

This salad is great as is, with chicken or turkey instead of the bacon, or without any meat and really quick and easy to make if you have a food processor.

http://pinchofyum.com/bacon-and-brussel-sprout-salad

Orema - You're welcome. :) I usually have my zoodles raw, but will do a quick blanching on occasion. I think this recipe would be good chilled. Let me know if you decide to try it that way.

[Jesse]

We're going to be starting the Whole30 in September.
Has anyone attempted or thought about doing something like it?

Don't know what it is? Take a look here (http://whole30.com/).

Hey ahk, how's it going? I have no experience with the Whole 30 other than reading about it. It would be great if you post here and let us know what your experience is once you start it. I hope it works out great for you and yours.

As for me, I am still eating high protein/ low carbs, but leaning away from Paleo and more towards a Mediterranean way of eating. I've upped the higher protein veggies, especially raw, and eat less meat than I was eating. Also, getting back into making and drinking green drinks. Love them!

[ahk]

Hey ahk, how's it going? I have no experience with the Whole 30 other than reading about it. It would be great if you post here and let us know what your experience is once you start it. I hope it works out great for you and yours.

As for me, I am still eating high protein/ low carbs, but leaning away from Paleo and more towards a Mediterranean way of eating. I've upped the higher protein veggies, especially raw, and eat less meat than I was eating. Also, getting back into making and drinking green drinks. Love them!

Hey Jesse--

Things are going good-- but feel we've fallen off the path of good eats. I mean we eat good, but need to be more on path. We were either going to attempt the 21dsd (21 day sugar detox) or whole 30. My lady, thinks the whole 30 will work better for us, even though I feel both are practically the same just one is 1 week longer. :|

All this talk about veggie noodles-- I love my spiralizer. Weekly, I make 2 yams, 1 onion, 2 large zucchinis --- place in oven with coconut oil, onion/garlic powder, and fresh thyme. I normally just eat them in the morning with a few fried eggs and meat. I also love zucchini noodles with fresh marinara or sauteed with garlic/onion.

So whats the "Mediterranean way of eating" ? and why the change?

PS. Of course, I'll let you know how things go with the Whole30. I am wanting to keep a journal of the changes and recipes we use.

[Jesse]

Hey Jesse--

Things are going good-- but feel we've fallen off the path of good eats. I mean we eat good, but need to be more on path. We were either going to attempt the 21dsd (21 day sugar detox) or whole 30. My lady, thinks the whole 30 will work better for us, even though I feel both are practically the same just one is 1 week longer. :|

All this talk about veggie noodles-- I love my spiralizer. Weekly, I make 2 yams, 1 onion, 2 large zucchinis --- place in oven with coconut oil, onion/garlic powder, and fresh thyme. I normally just eat them in the morning with a few fried eggs and meat. I also love zucchini noodles with fresh marinara or sauteed with garlic/onion.

So whats the "Mediterranean way of eating" ? and why the change?

PS. Of course, I'll let you know how things go with the Whole30. I am wanting to keep a journal of the changes and recipes we use.

Sounds good, ahk. I'll be cheering for ya'll. :)
The reason for the change is that I haven't been handling my food choices properly. Being single and living alone, is more difficult for me as far as planning meals and cooking like I used to do when there were more mouths to feed. The reason for the Mediterranean way of eating is that I find it to be a very clean, well rounded diet; it has lots of fresh veggies, lean meat or fish, fresh fruits etc. So basically a lot of "live" foods. I have loads more energy, it's easy enough to throw a stir fry together, or grill a piece of chicken/fish and toss a salad. I am mixing it up between healthy high carb days and low carb days to boost my metabolism and it is working. I am losing lbs and inches and have a lot more energy. It just feels like a natural way to eat, at least for me it does. So, not a huge change really, just a bit cleaner as a way of taking better care of me.

[Orema]

Here's a recipe I like for lunch or dinner.

A can of boneless, skinless sardines in olive oil
1 or 2 boiled eggs crumbled on top
Chopped green onions
Seasoned with chili flakes, salt, pepper

[Orema]

You probably tried this or a variation of it:

Zucchini Noodles
Pesto Sauce (I buy it in the jar)
Crumbled Feta Cheese (the feta works with the pesto)
Cherry Tomatoes (cut in half)

Mix together and enjoy.

I really like this. It's quick, easy, and I usually have it cold. Sometimes I make it at work for lunch or I'll have it for dinner.

[Orema]

We're going to be starting the Whole30 in September.
Has anyone attempted or thought about doing something like it?

Don't know what it is? Take a look here (http://whole30.com/).

Ahk, thanks for the info on the Whole30 experience. My book arrived today and I'm planning on doing it for the month of Sept. I have a friend at work who wanted to do Whole30 with me but can't because she'll be out of the country for part of September.

Anyway, thanks again and good luck if you and your mate do the Whole30 in September.

[ahk]

Ahk, thanks for the info on the Whole30 experience. My book arrived today and I'm planning on doing it for the month of Sept. I have a friend at work who wanted to do Whole30 with me but can't because she'll be out of the country for part of September.

Anyway, thanks again and good luck if you and your mate do the Whole30 in September.

We've changed the date to October. Only because September is my bday month and I want a smallish cake. Lol.

I've been reading the book to- how you like it?

[Orema]

We've changed the date to October. Only because September is my bday month and I want a smallish cake. Lol.

I've been reading the book to- how you like it?

Sounds good. Hope you have a wonderful birthday celebration with a not-so-smallish cake :)

I haven't started reading the book. Will crack it open this weekend. And I have signed up on the web site. I've been low carbing it off and on for awhile and would like to try this. My blood type is O so this way of eating should suit me well. We'll see.

[ahk]

Sounds good. Hope you have a wonderful birthday celebration with a not-so-smallish cake :)

I haven't started reading the book. Will crack it open this weekend. And I have signed up on the web site. I've been low carbing it off and on for awhile and would like to try this. My blood type is O so this way of eating should suit me well. We'll see.

Blood types play a big part in lifestyles of eating-- for sure.
I started reading the book a few days ago and I'm almost done-- but next time I read it I'll be writing my notes down that I jot in the book. LOL.

My smallish cake, will be small-- I promise.

:hamactor:

[Orema]

A Call for a Low-Carb Diet that Embraces Fat (http://mobile.nytimes.com/2014/09/02/health/low-carb-vs-low-fat-diet.html?_r=0&referrer=)

By ANAHAD O’CONNOR
September 1, 2014

People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.

The findings are unlikely to be the final salvo in what has been a long and often contentious debate about what foods are best to eat for weight loss and overall health. The notion that dietary fat is harmful, particularly saturated fat, arose decades ago from comparisons of disease rates among large national populations.

But more recent clinical studies in which individuals and their diets were assessed over time have produced a more complex picture. Some have provided strong evidence that people can sharply reduce their heart disease risk by eating fewer carbohydrates and more dietary fat, with the exception of trans fats. The new findings suggest that this strategy more effectively reduces body fat and also lowers overall weight.

The new study was financed by the National Institutes of Health and published in the Annals of Internal Medicine. It included a racially diverse group of 150 men and women — a rarity in clinical nutrition studies — who were assigned to follow diets for one year that limited either the amount of carbs or fat that they could eat, but not overall calories.

“To my knowledge, this is one of the first long-term trials that’s given these diets without calorie restrictions,” said Dariush Mozaffarian, the dean of the Friedman School of Nutrition Science and Policy at Tufts University, who was not involved in the new study. “It shows that in a free-living setting, cutting your carbs helps you lose weight without focusing on calories. And that’s really important because someone can change what they eat more easily than trying to cut down on their calories.”

Diets low in carbohydrates and higher in fat and protein have been commonly used for weight loss since Dr. Robert Atkins popularized the approach in the 1970s. Among the longstanding criticisms is that these diets cause people to lose weight in the form of water instead of body fat, and that cholesterol and other heart disease risk factors climb because dieters invariably raise their intake of saturated fat by eating more meat and dairy.

Many nutritionists and health authorities have “actively advised against” low-carbohydrate diets, said the lead author of the new study, Dr. Lydia A. Bazzano of the Tulane University School of Public Health and Tropical Medicine. “It’s been thought that your saturated fat is, of course, going to increase, and then your cholesterol is going to go up,” she said. “And then bad things will happen in general.”

The new study showed that was not the case.

By the end of the yearlong trial, people in the low-carbohydrate group had lost about eight pounds more on average than those in the low-fat group. They had significantly greater reductions in body fat than the low-fat group, and improvements in lean muscle mass — even though neither group changed their levels of physical activity.

While the low-fat group did lose weight, they appeared to lose more muscle than fat.

“They actually lost lean muscle mass, which is a bad thing,” Dr. Mozaffarian said. “Your balance of lean mass versus fat mass is much more important than weight. And that’s a very important finding that shows why the low-carb, high-fat group did so metabolically well.”

The high-fat group followed something of a modified Atkins diet. They were told to eat mostly protein and fat, and to choose foods with primarily unsaturated fats, like fish, olive oil and nuts. But they were allowed to eat foods higher in saturated fat as well, including cheese and red meat.

A typical day’s diet was not onerous: It might consist of eggs for breakfast, tuna salad for lunch, and some kind of protein for dinner — like red meat, chicken, fish, pork or tofu — along with vegetables. Low-carb participants were encouraged to cook with olive and canola oils, but butter was allowed, too.

Over all, they took in a little more than 13 percent of their daily calories from saturated fat, more than double the 5 to 6 percent limit recommended by the American Heart Association. The majority of their fat intake, however, was unsaturated fats.

The low-fat group included more grains, cereals and starches in their diet. They reduced their total fat intake to less than 30 percent of their daily calories, which is in line with the federal government’s dietary guidelines. The other group increased their total fat intake to more than 40 percent of daily calories.

Both groups were encouraged to eat vegetables, and the low-carbohydrate group was told that eating some beans and fresh fruit was fine as well.

In the end, people in the low-carbohydrate group saw markers of inflammation and triglycerides — a type of fat that circulates in the blood — plunge. Their HDL, the so-called good cholesterol, rose more sharply than it did for people in the low-fat group.

Blood pressure, total cholesterol and LDL, the so-called bad cholesterol, stayed about the same for people in each group.

Nonetheless, those on the low-carbohydrate diet ultimately did so well that they managed to lower their Framingham risk scores, which calculate the likelihood of a heart attack within the next 10 years. The low-fat group on average had no improvement in their scores.

The decrease in risk on the low-carbohydrate diet “should translate into a substantial benefit,” said Dr. Allan Sniderman, a professor of cardiology at McGill University in Montreal.

One important predictor of heart disease that the study did not assess, Dr. Sniderman said, was the relative size and number of LDL particles in the bloodstream. Two people can have the same overall LDL concentration, but very different levels of risk depending on whether they have a lot of small, dense LDL particles or a small number of large and fluffy particles.

Eating refined carbohydrates tends to raise the overall number of LDL particles and shift them toward the small, dense variety, which contributes to atherosclerosis. Saturated fat tends to make LDL particles larger, more buoyant and less likely to clog arteries, at least when carbohydrate intake is not high, said Dr. Ronald M. Krauss, the former chairman of the American Heart Association’s dietary guidelines committee.

Small, dense LDL is the kind typically found in heart patients and in people who have high triglycerides, central obesity and other aspects of the so-called metabolic syndrome, said Dr. Krauss, who is also the director of atherosclerosis research at Children’s Hospital Oakland Research Institute.

“I’ve been a strong advocate of moving saturated fat down the list of priorities in dietary recommendations for one reason: because of the increasing importance of metabolic syndrome and the role that carbohydrates play,” Dr. Krauss said.

Dr. Mozaffarian said the research suggested that health authorities should pivot away from fat restrictions and encourage people to eat fewer processed foods, particularly those with refined carbohydrates.

The average person may not pay much attention to the federal dietary guidelines, but their influence can be seen, for example, in school lunch programs, which is why many schools forbid whole milk but serve their students fat-free chocolate milk loaded with sugar, Dr. Mozaffarian said.

[Jesse]

A Call for a Low-Carb Diet that Embraces Fat (http://mobile.nytimes.com/2014/09/02/health/low-carb-vs-low-fat-diet.html?_r=0&referrer=)

By ANAHAD O’CONNOR
September 1, 2014

People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows.

The findings are unlikely to be the final salvo in what has been a long and often contentious debate about what foods are best to eat for weight loss and overall health. The notion that dietary fat is harmful, particularly saturated fat, arose decades ago from comparisons of disease rates among large national populations...

Orema,
Thank you for posting this article. I strongly believe it to be true that a diet of high purine proteins and healthy fats along with low carbs is a healthy diet for most people. I have more thoughts surrounding this but it will likely come across as anti-government, so I will save you all the grief. :)

[Orema]

Orema,
Thank you for posting this article. I strongly believe it to be true that a diet of high purine proteins and healthy fats along with low carbs is a healthy diet for most people. I have more thoughts surrounding this but it will likely come across as anti-government, so I will save you all the grief. :)

My pleasure, Jesse. Would love to hear your thoughts on this. Really.

[ahk]

How's it going everyone?
Orema-- how did you like the book? Learn anything new? Dislike/Like?
Jesse-- how are you doing?

I still haven't finished the book-- I have a hard time reading stuff when I have a full, busy life happening... but we're still planning on doing the Whole30 but not sure when. Soon.

Other than that-- things are good.

[cinnamongrrl]

I cannot contribute here in an educated way; I started eating low carb rather incidentally. I DID find that weight came off easily (I lost about 30lbs in2 months) and now that I've stopped eating in this manner, I gained 3 lbs...but worse than that, I just donte feel as good as I did.

SO...I'm going to do what I do best and research this...back read this thread and look for recipe books....thanks y'all :)

[Orema]

How's it going everyone?
Orema-- how did you like the book? Learn anything new? Dislike/Like?
Jesse-- how are you doing?

I still haven't finished the book-- I have a hard time reading stuff when I have a full, busy life happening... but we're still planning on doing the Whole30 but not sure when. Soon.

Other than that-- things are good.

I like the book very much. I started the Whole30 but stopped after I had a minor knee injury. Will start again either in October or January. Thanks again for mentioning the book, ahk.

[Jesse]

Cinnamon,

There are lots of good places online for low carb/high protein/Paleo/Primal recipes. Usually, Ahk and I both post the link here along with any recipes we post, so a search is a great idea. Sounds like you were doing pretty good if you were successful for three months, maybe you will share some of your recipes with us. :) I hope things are going well for you.


I cannot contribute here in an educated way; I started eating low carb rather incidentally. I DID find that weight came off easily (I lost about 30lbs in2 months) and now that I've stopped eating in this manner, I gained 3 lbs...but worse than that, I just donte feel as good as I did.

SO...I'm going to do what I do best and research this...back read this thread and look for recipe books....thanks y'all :)

[Jesse]

ahk,

I am fine and well, thanks for asking. Fall puts me into a drying/canning and cooking mood so thank I the Gods for canning jars and dehydrators. :) I hope that you and yours are happy and well.

Jess - waving at Orema's cute avatar

How's it going everyone?
Orema-- how did you like the book? Learn anything new? Dislike/Like?
Jesse-- how are you doing?

I still haven't finished the book-- I have a hard time reading stuff when I have a full, busy life happening... but we're still planning on doing the Whole30 but not sure when. Soon.

Other than that-- things are good.

[Jesse]

I'm thinking about starting a traditional medicine/home remedy thread, but in the meantime... Fall is in the air and with that comes flu season soon after. Anyone interested in a recipe that you take once a day to build healthy immunity to colds and flu but can also be taken several times a day to help set things back to right if you happen to get sick?

[Sweet Bliss]

I'm thinking about starting a traditional medicine/home remedy thread, but in the meantime... Fall is in the air and with that comes flu season soon after. Anyone interested in a recipe that you take once a day to build healthy immunity to colds and flu but can also be taken several times a day to help set things back to right if you happen to get sick?

Yes yes yes!!!! Bring it!!! :cheer:

[ahk]

ahk,

I am fine and well, thanks for asking. Fall puts me into a drying/canning and cooking mood so thank I the Gods for canning jars and dehydrators. :) I hope that you and yours are happy and well.

Jess - waving at Orema's cute avatar



[/URL]

I so want a dehydrator -- but haven't yet. What are you canning? and dehydrating? and how do you store your dehydrated items?



I'm thinking about starting a traditional medicine/home remedy thread, but in the meantime... Fall is in the air and with that comes flu season soon after. Anyone interested in a recipe that you take once a day to build healthy immunity to colds and flu but can also be taken several times a day to help set things back to right if you happen to get sick?[URL="http://www.pinterest.com/pin/create/extension/"] (http://www.pinterest.com/pin/create/extension/)

I think the thread would be awesome-- I love stuff like this. I have pinterest and have several great pins about it, also a few folders of said stuff.

I'd be interested to know the recipe-- I have a great one for sore throats, flu and colds-- I actually started doing it for myself and then found one that was more in depth.

I'll go find the recipe-- its basically turmeric, honey, ginger, lemon...

[Jesse]

Okay, so I will list the ingredients in parts because some may only want to make a quart while others with kids or a larger family may want a gallon. So what this means basically is: if you use 1 cup of garlic use the same amount with the other "parts" and then half that amount for the "half parts". No worries, this stuff does not spoil. It's important to use local, organic as often as possible.

1 part white onion
1 part fresh turmeric root
1 part fresh horseradish root
1/2 part ginger root
1/2 part garlic cloves, smashed or diced
2 or 3 cayenne peppers (okay to substitute with other peppers or with cayenne powder. *Allergy Warning - See below.)
2 organic lemons or limes - juice and zest
Thyme- I make a 1/2 gallon and use 2 level tablespoons of dried thyme

Raw, unpasteurized apple cider vinegar - raw, unpasteurized is extremely important in this case because pasteurizing will kill the probiotics that were created when the vinegar was fermented. You will need enough of the ACV to fill the jar after everything else is in there.
Raw, organic honey- to taste

I heat my ACV on simmer just enough to warm it, do not boil it or heat fast.

Wash, peel and dice all of the veggies. The peppers, I just leave whole and make a small slit in each one. You may want to wear rubber gloves when dicing the turmeric, unless you like the look of day-glow yellow hands for days on end.

Place all ingredients in clean jar that has a tight fitting lid, heaviest ingredients go in last to help hold the lighter stuff under the liquid. After adding all of the solid ingredients fill the jar with the warmed apple cider vinegar. Wipe the rim with a clean dampened cloth or paper towel. If using a metal lid place a piece of waxed paper between the jar and lid, this will keep the vinegar from eating away at the metal lid. Store in a cool dark place for one full lunar cycle, if possible. After a month, you can either shake it and use as is, or strain all of the veggies and herbs leaving just the cider in a clean jar. I recommend refrigerating it if you leave the veggies in, otherwise it does not require refrigeration.

I take 1/2 of a shot glass daily as a preventative and immune builder, or if sick I will take that same amount 3 or 4 times a day until well.

I learned in my Curanderismo(traditional medicine) class to always ask the plant or root for permission to use it and to be thankful while using it. Also, when making an infusion such as this, to always do so with intention...meaning think about what you are wanting from this infusion and how it will keep your immune system strong and heal you when you are ill.

*Peppers are a member of the nightshade family, so those who are allergic may want to leave them out.

** This is not intended to be medical advice, and is purely my own personal belief and something I do for me. Use at your own risk.

***The name of this is Fire Cider, there are many recipes for it across the web. You should use the roots and veggies that you believe will work best for you after researching on your own. This is simply the one I use for me.

[Jesse]

Oh I dehydrate just about anything I can get my hands on to dehydrate. Fresh herbs, veggies, fruit, leftovers I have cooked, like spaghetti and chili. If I find a good sale on frozen veggies, I will buy up and dehydrate them. I do 8 trays of spinach every couple of weeks to use for making spinach powder for my green smoothies. I store all dehydrated stuffs in ball canning jars with dated labels. I love both the canner and the dehydrators that I have, but if I had to choose between one or the other, I would choose the dehydrators.

I kind of thought you might would have close to the same cider recipe. By the way, I so miss ABQ!

I so want a dehydrator -- but haven't yet. What are you canning? and dehydrating? and how do you store your dehydrated items?






I think the thread would be awesome-- I love stuff like this. I have pinterest and have several great pins about it, also a few folders of said stuff.

I'd be interested to know the recipe-- I have a great one for sore throats, flu and colds-- I actually started doing it for myself and then found one that was more in depth.

I'll go find the recipe-- its basically turmeric, honey, ginger, lemon...

[Sweet Bliss]

So are you using Bragg's ACV?

Does Publix carry the fresh horseradish and turmeric root?

I have the ginger on hand all the time.

[Jesse]

So are you using Bragg's ACV?

Does Publix carry the fresh horseradish and turmeric root?

I have the ginger on hand all the time.

Bragg's is good, not only is it raw, organic and unpasteurized, it is also non-gmo verified. I rarely buy fresh veggies from the grocery store these days, so I am not sure if Publix carries it or not. I can just about guarantee they do not carry the organic. I get my turmeric root from a local Indian market and I get the horseradish root from Judy's, which is a local health food store nearby.
They are both really cheap to buy organic and won't break the bank like some other organic stuff does. For a quart you only need about a half a cup diced of each. If your local health food store doesn't have it in, ask them if they can order it for you. Most places will oblige if able. I hope to plant some turmeric next year, so I have it on hand.

[Sweet Bliss]

Thank you so much Jesse!

For the recipe and info on finding horseradish and turmeric. I had no idea turmeric was a root! Perhaps I can grow some also.

[ahk]

Can I just say--- I really dislike when you write a really good response and it doesn't post. :|

Here let's try it again--

My favourite for sore throats--

Sore throat remedy: Lemon and Raw Honey ~ let sit in refrigerator until lemon and rind break down into marmalade-like mixture. Place in cup & add hot water. Drink & feel better.

My favourite that I drink daily--

Ginger & Turmeric Honey Bomb (http://www.greenkitchenstories.com/ginger-turmeric-honey-bomb/). I found this recipe when I was sick with a virus and was out for about 2 weeks. I made my own version before I found it -- fresh grated ginger, fresh grated turmeric, lemon, raw honey and hot water, drank a lot.

Another chart that I enjoy is--

http://media-cache-ec0.pinimg.com/originals/a3/74/27/a37427bb8132b0171c0aad0ea8b13899.jpg

And Jesse-- I'm not sure I could handle the Fire cider-- onions are not my favourite things raw. But I found something very similar to what you're talking about. Take a look here ----> master tonic (http://heal-thyself.ning.com/m/blogpost?id=2814160:BlogPost:10555)

I do acupuncture weekly (have been for 5 years), drink either avc or lemon water daily in am, do the honey bomb during the day, and take mushrooms for immune boosters.

Sorry this thread is a bit off rail, but I find all this so interesting-- and it works.

[Jesse]

Thanks ahk! Yes, that one is very similar to mine. Like I said before, everyone needs to make the tonic with roots, veggies, and herbs that they can tolerate, so leave the onions out if you like or just strain all of the solids out after one month and toss into your compost. It sounds like you are doing good stuff for yourself, and that's a good thing. :)

P.S. You didn't derail the thread, I actually did I think, but it's okay. We should go and resurrect the Herbal Thread, it's been out of commission for a while I think.
http://www.butchfemmeplanet.com/forum/showthread.php?t=1284&highlight=home+remedy

[Sweet Bliss]

I made chicken soup the other day... planned to serve it with rice for Roomie .. I don't like it with rice. Makes it all starchy ick. Well anyhoo, I had put turmeric in it, added powdered green Chili (hot). Omg.... so good!!! Will do it again next time!

I love my own cooking!! :cheer:

[Orema]

I made chicken soup the other day... planned to serve it with rice for Roomie .. I don't like it with rice. Makes it all starchy ick. Well anyhoo, I had put turmeric in it, added powdered green Chili (hot). Omg.... so good!!! Will do it again next time!

I love my own cooking!! :cheer:

I love my homemade chicken soup, too ... just love it. I keep some in the freezer at all times. I can always pull out a container for dinner or lunch when I don't want to cook. I only have chicken and veggies in mine, then I can add avocado, cumin, cilantro, chopped tomatoes, or maybe some greens (kale or collards) depending on what I have on hand.

I bake my chicken using lots of herbs, then I boil the bones for a few hours, and I add the chicken and veggies toward the end after I remove the bones. I let it sit in the fridge overnight. The next day I scrape off most of the fat then freeze it.

I'll try the turmeric and green chili power—thanks for the tip, SweetB.

[Sweet Bliss]

I have a bean question Jesse.

I know that ACV is used in cooking grains.... but what about soaking/cooking beans? I'm craving garbanzo beans. Should I soaking them with ACV added to the water? Making hummus later with them. Not all of course.

Moderation :jester:

I have the Nourlshing Traditions on my table right now. Not having much luck figuring it out. Page number ? Will Bing it shortly.

Thanks. I wish you would start a blog. Or invite all of us to visit and have a food prep conference. Sigh. (f)

[ahk]

About ACV (http://healyeatsreal.com/apple-cider-vinegar/)--

the link talks about adding acv to beans-- you can use baking soda too, or lemon juice.

[Jesse]

I know that some people add 2 tablespoons of ACV, or lemon juice, (either one works) when they have their beans on for a long soak. The consensus seems to be that soaking them up to 48 hours and allowing them to ferment a bit gets rid of more of the scum this is full of phytic acid and enzyme inhibitors. From what I have read, doing this and repeatedly rinsing the beans in between soaks stops the digestion problems generally associated with eating beans.

As for me? I soak my beans in hot water over night, rinse really well, then cover with water and bring to a rolling boil and add a healthy sized pinch of baking soda and stir well. I skim off any bean scum, add in seasoning and garlic, top with a lid and simmer until done.

Thank you for the compliments, but I fear I fail miserably when it comes to a lot of this stuff.

Try this website, they are cooking all of the recipes from The Nourishing Traditions cookbook. http://thenourishingcook.com/phytic acid and enzyme inhibitors
phytic acid and enzyme inhibitors


I have a bean question Jesse.

I know that ACV is used in cooking grains.... but what about soaking/cooking beans? I'm craving garbanzo beans. Should I soaking them with ACV added to the water? Making hummus later with them. Not all of course.

Moderation :jester:

I have the Nourlshing Traditions on my table right now. Not having much luck figuring it out. Page number ? Will Bing it shortly.

Thanks. I wish you would start a blog. Or invite all of us to visit and have a food prep conference. Sigh. (f)

[ahk]

Oh and talking about homemade broths-- I love bone broth. Anyone else?

My last batch was made out of chicken feet-- they work wonders for the gelatin part. I normally just add feet, carrots, onion, garlic, rosemary, and water in the crock-- cook for 24 hours. Its awesome.

I'll do the same for beef bones.

[Jesse]

I love bone broth, plus it's really healthy for you.

[Sweet Bliss]

Oh and talking about homemade broths-- I love bone broth. Anyone else?

My last batch was made out of chicken feet-- they work wonders for the gelatin part. I normally just add feet, carrots, onion, garlic, rosemary, and water in the crock-- cook for 24 hours. Its awesome.

I'll do the same for beef bones.

Thank you AHK for the link. I followed the direction for legumes. Got my garbanzos started.

Should be ready to cook tomorrow evening or late afternoon. :koolaid:

Oh, and was reading today about making broth... was thinking I could give it to my pets also... they all love chicken ... next time the Roomie invites me too a shrimp boil I'm gonna bring gallon ziplock bags for the left overs!!!!

[Jesse]

http://www.freecoconutrecipes.com/images/gluten_free_coconut_flour_pumpkin_walnut_muffins_r ecipe_photo.jpg

Gluten Free Coconut Flour Pumpkin Muffins
Prepared by Sarah Shilhavy Photo by Jeremiah Shilhavy Servings: 12 muffins
Preparation time: 10 minutes
Bake at: 400F for 12 minutes or until toothpick in center comes out clean



1/2 cup coconut flour
1/2 teaspoon baking powder
1 teaspoon cinnamon powder
1/4 teaspoon cloves
1/4 teaspoon allspice/nutmeg
1/2 cup pumpkin puree
6 eggs (or 4 whole eggs and 2 whites...a good way to use up your egg whites)
1 teaspoon vanilla
1/2 cup coconut oil, melted
3/8 cup maple syrup (about 3 1/2 oz)
pinch salt
1/4 cup chopped walnut pieces

Preheat oven to 400F. Grease a muffin pan or line with paper liners.
Sift together coconut flour and spices together.
Whisk remaining ingredients together (except walnuts) in a separate bowl until well mixed.
With a wooden spoon or whisk stir the flour mixture gradually into the pumpkin mixture so that no lumps remain.
Divide batter between 12 muffin cups. Sprinkle with walnuts.
Bake for 12 minutes or until toothpick inserted in center comes out clean. Do not over bake as the flour can burn easily. Frost with icing once cool (optional).
Cream Cheese Icing


8 oz cream cheese, softened
1/2 cup butter, softened
1/4 cup maple syrup or honey
1 teaspoon vanilla extract

Combine all ingredients together into a small bowl. Beat with an electric mixer until well mixed and light and fluffy.

I copied this recipe from Tropical Traditions where I buy my coconut from. I haven't tried it yet but will soon.

[ahk]

What kind of coconut do you purchase from them? We purchased some oil -- a bit back, and it tasted just like all the others.

The recipe- sounds good. My thing is-- I've made about 2 batches of "pumpkin" muffins, but feel 1/2 cup of pumpkin is just NOT enough. So why do most recipes only call for small amounts? Do you think if I added more pumpkin, that I would have to use less eggs? Any suggestions.

[Jesse]

I buy the certified organic extra virgin cold pressed coconut oil, and I buy my coconut in bulk and get the certified organic chips or shredded whichever has a sale on usually.

Do you not like the taste of the coconut oil or is there something else?

As for changing the recipe I'm not sure what to tell you except experiment and see what works best for you. I don't think you will be able to get away with using less eggs if you are going to use coconut flour as the sole flour. Generally speaking with coconut flour you want the amount of flour and the liquid or wet item to be about the same in proportion so that things are moist but still light enough to rise. In this case, the pumpkin puree is the wet item and as you can see it is in the same proportion as the flour. You can try adding more but I am guessing it will make a too thin batter...but I am also a strong believer in adjusting recipes to suit one's personal tastes, so give it a try and let us know how they turn out. :) You might even try adding a little pumpkin extract.

I am not a fan of canned pumpkin, so I am going to buy a small pumpkin since they are in season and make the puree myself. I am thinking that will be more flavorful? What do you think?

What kind of coconut do you purchase from them? We purchased some oil -- a bit back, and it tasted just like all the others.

The recipe- sounds good. My thing is-- I've made about 2 batches of "pumpkin" muffins, but feel 1/2 cup of pumpkin is just NOT enough. So why do most recipes only call for small amounts? Do you think if I added more pumpkin, that I would have to use less eggs? Any suggestions.

[ahk]

Oh I love the taste of coconut-- I just couldn't tell the difference between their oil to the one I purchase. I guess I'd have to compare prices--

Yes, I love fresh pumpkin-- actually bought 7 sugar pumpkins yesterday, going to roast them up and freeze it for later cookings. I figured you were going to say something along the word "experiment" -- :|

[Jesse]

Oh okay, got it. I buy there because I want the (gold Label)certified organic expeller oil when I can afford it, or the (Green Label) cold pressed oil as a second choice when I can't. I buy a few other organics from them as well and always try to buy on a sale, so it's worth it to me.

Hey that roasted pumpkin will make a great puree for muffins! :)

Oh I love the taste of coconut-- I just couldn't tell the difference between their oil to the one I purchase. I guess I'd have to compare prices--

Yes, I love fresh pumpkin-- actually bought 7 sugar pumpkins yesterday, going to roast them up and freeze it for later cookings. I figured you were going to say something along the word "experiment" -- :|

[ahk]

What is the difference between the 2 labels?

So curious.

[Jesse]

The gold label oil is expelled the old fashioned way with no machinery or processing. The green label is cold pressed with machinery but no further processing is done to it. This is according to their info on the website.

What is the difference between the 2 labels?

So curious.

[Sweet Bliss]

Found this recipe here:

Crispy Cauliflower Buffalo Wings

NOTES

I served my bites with a quick combination of Greek yogurt, lemon, and chives, but feel free to serve yours with your favorite dip.

INGREDIENTS

1 medium head cauliflower, chopped into bite-size pieces 1/2 cup garbanzo bean flour 1/2 cup water 1 teaspoon garlic powder 1/2 teaspoon salt 1 teaspoon melted butter or ghee 2/3 cup hot sauce

DIRECTIONS

Source: Calorie Count

INFORMATION

Category: Main Dishes Yield: 4 servings

NUTRITION

Calories per serving: 117

Preheat oven to 450ºF. In a medium-sized bowl, combine flour, water, garlic powder, and salt. Whisk together until smooth. 1

Toss cauliflower into garbanzo batter, making sure to coat each piece completely, then place battered cauliflower on a lightly greased, nonstick baking sheet. Bake for 15 minutes, tossing halfway through.

2

In the meantime, combine melted butter and hot sauce in a large bowl, regularly stirring. When cauliflower is done, remove it from the oven and gently toss it in the hot sauce mixture. Place cauliflower back on the baking sheet and cook for an additional 25 minutes until it becomes crispy. Allow cauliflower to cool for 15

[Jesse]

Sounds good Sweet Bliss, but would probably work better for this particular thread if the garbanzo bean flour is substituted with almond or coconut flour.
Half a cup of garbanzo bean flour is 53 grams of carbs, which is really high, especially for a low carb eating plan. As an example, most folks who eat Paleo/Primal i.e., high protein/low carbs, try to limit their daily intake of carbs to somewhere between 20 and 100. Most I know aim for around 30 or 40 as their daily max of carbs.

[Sweet Bliss]

Sounds good Sweet Bliss, but would probably work better for this particular thread if the garbanzo bean flour is substituted with almond or coconut flour.
Half a cup of garbanzo bean flour is 53 grams of carbs, which is really high, especially for a low carb eating plan. As an example, most folks who eat Paleo/Primal i.e., high protein/low carbs, try to limit their daily intake of carbs to somewhere between 20 and 100. Most I know aim for around 30 or 40 as their daily max of carbs.

Thank you Jesse! Omg I had no idea! That is way too high. My diabetes would not be able to deal. Was thinking it would be low Cal vegan alternative for chicken. I would not go to all this trouble .... too lazy! Lol

[ahk]

These (http://peaceloveandlowcarb.com/2012/01/zero-carb-boneless-buffalo-wings.html) are awesome!!

MMMM.

[Sweet Bliss]

Found that recipe on Pinterest, went back to get link and could not find it... :vigil:
Will look again. The original website had all kinds of good recipes. Geez I need a computer.

My apologies for sloppy post. :rrose:

[Jesse]

Oh no problem Sweet Bliss. :) I just wasn't sure if you understood that this is a high protein/low carb thread, not vegan.

If you need a low cal vegan alternative for that particular recipe you can just roast a whole cauliflower head in the oven. Rub it down with a little coconut or olive oil and add some herbs first, then roast. It is delicious!

Thank you Jesse! Omg I had no idea! That is way too high. My diabetes would not be able to deal. Was thinking it would be low Cal vegan alternative for chicken. I would not go to all this trouble .... too lazy! Lol

[Jesse]

I love using crushed pork rinds for things like that, but then I like pork rinds. Looks good. :)

These (http://peaceloveandlowcarb.com/2012/01/zero-carb-boneless-buffalo-wings.html) are awesome!!

MMMM.

[Jesse]

Seeing as it is now November with Thanksgiving right around the corner, I thought it would be fun for us to post some Thanksgiving recipes. The recipes can be entree, dinner, breads, dessert, etc., as long as they follow the principles of a Paleo/Primal eating plan which is High Protein/ Low Carbs and High Healthy Fats. Please feel free to share your own Paleo creations with us as well as those you've found in your searches. :)

http://cdn.marksdailyapple.com/wordpress/wp-content/themes/Marks-Daily-Apple-Responsive/images/blog/thanksgivingturkey.jpg

[Jesse]

Rosemary Roasted Sweet Potatoes and Onions

Prep time- 15 mins/ Cook time- 30 mins/ Total time- 45 mins

Serves: 4-6

Ingredients


4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces
1 large sweet onion, chopped into similarly sized pieces as potatoes
2-3 tablespoons olive oil
1 heaping tablespoon chopped fresh rosemary
Kosher salt
Freshly ground black pepper


Instructions


Preheat oven to 400 degrees. Combine potatoes and onion in a bowl. Add olive oil and toss to coat evenly. Sprinkle rosemary, salt and pepper on potato mixture and stir to combine.
Pour potato mixture on a cookie sheet and roast in the oven for 25-30 minutes, flipping potatoes and onions halfway through. Depending on the size of your potato and onion pieces, they may cook faster or slower. Keep an eye on them so they don't burn.
Remove from oven and season to taste with additional salt and pepper.

[ahk]

Seeing as it is now November with Thanksgiving right around the corner, I thought it would be fun for us to post some Thanksgiving recipes. The recipes can be entree, dinner, breads, dessert, etc., as long as they follow the principles of a Paleo/Primal eating plan which is High Protein/ Low Carbs and High Healthy Fats. Please feel free to share your own Paleo creations with us as well as those you've found in your searches. :)

http://cdn.marksdailyapple.com/wordpress/wp-content/themes/Marks-Daily-Apple-Responsive/images/blog/thanksgivingturkey.jpg



good idea!! I'll post some of our favourite recipes when I have more time-- this year I am wanting to do a pumpkin custard minus the shell part. I'll post some recipes of what I've found. (later that is).

:eatinghersheybar:

[Jesse]

Clean Green Bean Casserole (Vegan, Paleo)
Author: Detoxinista.com
Prep time: 1 hour
Cook time: 30 mins
Total time: 1 hour 30 mins

Serves: 9-12

http://detoxinista.com/wp-content/uploads/2012/11/oven.jpg



Featuring fresh green beans and caramelized onions, this homemade green bean casserole is just about as clean as it gets. Rather than relying on a cream-based soup, it's held together by a creamy puree of parsnips and mushrooms! The caramelized onion topping still delivers the buttery onion flavor that we all love, without the deep-fried grease and flour to go along with it. All of our favorite flavors covered, without the heavy food-coma to follow! This dish works well as a make ahead dish. It can be made ahead as much as two days before the meal. Just prepare it as directed but do not bake until the day of your dinner.

Ingredients


1 yellow onion, sliced thinly
1 tablespoon coconut oil, or butter
2 cups parsnips, chopped
10 oz. mushrooms, chopped
3 cloves garlic, minced
¼ cup nutritional yeast
1½ cups water
1½ teaspoons fine sea salt
1 lb. fresh green beans


Instructions


Melt a pat of coconut oil, or butter, in a large skillet and add the sliced onions. Saute gently over medium-low heat for about 45 minutes, stirring occasionally until caramelized. Use a splash of water, as needed, to prevent sticking. Once the onions are tender and golden in color, remove from heat and set aside in a bowl for later.
While the onions are cooking, you'll have plenty of time to steam the parsnips. Fit a steamer basket into a saucepan, and fill with one inch of water. Add the 2 cups of chopped parsnips, and bring the water to boil over high heat. Cover and reduce the heat to low, steaming for about 8 minutes, or until the parsnips are easily pierced with a fork. Transfer the steamed parsnips to your blender container, and set it aside.
Using the same steamer basket and saucepan, break the pound of fresh green beans into one-inch pieces, and toss them into the steamer basket. Bring to a boil, then cover and steam for 6-8 minutes, until the green beans are bright green with a bit of crunch. Transfer the cooked green beans to an 8" x 8" glass baking dish.
*Note: At this point, cook the green beans to be as tender as you like-- if you prefer them softer, steam them longer. The baking process later will not make them any more tender, so this is your chance to achieve the texture you like.
Once the onions have finished caramelizing, you can use the same pan to saute the mushrooms and garlic. Melt another pat of coconut oil or butter, and saute the garlic for about 3 minutes, then add the mushrooms. Cook for about 6 minutes, until liquid is released from the mushrooms.
Spread half of the mushroom mixture into the baking dish of green beans, and pour the other half of the mixture, along with any liquid, into the blender container with the steamed parsnips.
Into that blender container, add 1½ cups water, 1½ teaspoons sea salt and ¼ cup of nutritional yeast to the cooked parsnips and mushrooms. Blend until smooth and creamy. (This mixture may be a bit salty to taste at this point, but keep in mind that it will be diluted when it's poured over a pound of green beans!)
Pour the creamy sauce over the green beans and mushrooms in the glass baking dish, and stir to coat well. (You may very well have more sauce than you need for this recipe-- I only used about 1½ cups to coat the vegetables well. Save the rest for a future dish!)
Smooth the creamy vegetable mixture with a spatula, and top with the caramelized onions to finish.
*At this point, you could cover the dish and store it in the fridge until you're ready to heat and serve.
When you're ready to bake, preheat your oven to 350F and bake uncovered for about 30 minutes, until bubbly. Serve warm and enjoy!

[Jesse]

P.S. The nutritional yeast can be replaced with goat or sheep cheese...really any kind of raw unpasteurized cheese unless you are eating a no-dairy Paleo/Primal diet, then I'd stick to the nutritional yeast which can be bought at your local natural foods store or online if you cannot find it locally. Please do not substitute with live yeast or brewers yeast, they are a completely different product.

[Jesse]

Here is a good recipe for Paleo pie crust found at marksdailyapple.com
(http://www.butchfemmeplanet.com/forum/marksdailyapple.com)
Ingredients:

1 1/4 cups almond meal
2/3 cup coconut oil
1/4 tsp salt
5 tbsp (approximately) of icy water
Combine almond flour and salt in a mixing bowl, stir in coconut oil and mix until mixture resembles course crumbs. Mix in water, 1 tbsp at a time, until a dough is formed. Refrigerate until ready to use. When ready, roll out and place in a pie dish. Fill your favorite fruit (we recommend apples, but blueberries are also delicious) and bake at 450 degrees Fahrenheit for 15 minutes or until crust turns a rich golden brown.


In truth, you can use any nut meal to substitute the almond meal. I like to use pecan nut meal for apple pie or sweet potato pie. :)- Jesse

[Jesse]

Hey ya'll! I happened to run across this recipe and decided to share it here. What's not to love about pecans and apples together?
Pecan Apple Crisp (https://www.facebook.com/elanaspantry/posts/10154846860915217?notif_t=notify_me)

[Sweet Bliss]

Thanks Jesse! Looks yummy!

So what's the deal with coconut sugar? I saw some at Sam's Club and Wally World. But didn't know what to look for. One said coconut palm sugar ... what's that? Different brands. Is it really low glycemic? I have diabetes so it's important to chose carefully.

[Jesse]

I do not have a lot of knowledge on coconut sugar, sorry. I know that is it advertised as low glycemic, but I would do my own research if I were you.

Supposedly once you remove the sap from the tree for the sugar, the tree will no longer make coconuts...I'd rather have the coconuts to make flour, coconut butter, etc. I use raw cane sugar, maple syrup, or honey if I want a sweetener, but I am not diabetic either.

Thanks Jesse! Looks yummy!

So what's the deal with coconut sugar? I saw some at Sam's Club and Wally World. But didn't know what to look for. One said coconut palm sugar ... what's that? Different brands. Is it really low glycemic? I have diabetes so it's important to chose carefully.

[Orema]

This will be on my table over the holiday season ...

http://streaminggourmet.com/assets_c/BlogImages/MacCheese_1/MacCheeseBrocCaul.jpg

Ingredients:

3 cups coarse fresh bread crumbs
2 Tbs. unsalted butter, melted
1/4 cup minced fresh flat-leaf parsley
Kosher salt and black pepper, to taste
8 oz. pancetta, julienned
1 1/2 lb. cauliflower, cut into 1/2-inch florets
3 to 6 Tbs. unsalted butter
1/4 cup all-purpose flour
2 Tbs. white wine
3 1/2 cups milk
2 cups shredded fontina cheese
3 cups shredded Gouda cheese
1/8 tsp. cayenne pepper
1/8 tsp. freshly grated nutmeg
1/2 cup heavy cream
1 lb. fresh macaroni, cooked until al dente


Directions:

Preheat an oven to 375ºF.

In a large bowl, combine the bread crumbs, melted butter, parsley, 1 tsp. of the salt and 1/2 tsp. of the black pepper.

In a 4-quart pot over medium heat, cook the pancetta until crispy, about 8 minutes. Transfer to a small bowl and reserve the fat in the pot. Working in batches, add the cauliflower to the pot and cook, stirring occasionally, until tender and caramelized, 10 to 12 minutes per batch, adding 1 to 3 Tbs. butter to the pot if needed. Transfer the cauliflower to a bowl. Add 2 Tbs. water to the pot and stir to scrape up the browned bits. Add to the bowl with the cauliflower. Wash out the pot.

In the same pot over medium heat, melt the remaining 3 Tbs. butter. Add the flour and cook, stirring frequently, about 3 minutes. Whisk in the wine and milk and cook until thickened, about 10 minutes. Add the cheeses, the remaining 2 tsp. salt, 1 tsp. black pepper, cayenne, nutmeg and cream and stir until melted. Then stir in the pasta, pancetta and cauliflower. Sprinkle the bread crumbs on top.

Bake for 30 minutes, then turn the oven to broil and cook until the bread crumbs are crispy and brown, 4 to 5 minutes. Serves 10 to 12.

from Williams-Sonama (http://www.williams-sonoma.com/recipe/cauliflower-mac-and-cheese.html)

[Orema]

http://www.recipestap.com/wp-content/plugins/wp-o-matic/cache/dd421_asparagus.JPG

Ingredients:
1 lb. thick asparagus spears, woody ends trimmed
1 lb. smoked lean ham (packaged ham that's cut into same-size pieces will work best)

Instructions:
Preheat oven to 400F/205C. Spray a baking sheet with non-stick spray. (If you have two or more baking sheets, and room in the oven, you can cook all the wrapped asparagus at once.)

Trim the woody ends of asparagus spears, making all pieces the same size. Roll a piece of ham around each piece of asparagus, securing with a toothpick inserted horizontally so the piece of asparagus will lay flat on the baking sheet. Lay asparagus on the sprayed baking sheet, staggering the pieces so you'll be able to turn them.

Roast asparagus for 8-10 minutes on the first side, or until the ham is lightly browned. Turn asparagus pieces over and roast 5-7 minutes more on the second side, until asparagus is barely tender-crisp and ham is lightly browned on both sides.spar

Repeat with more asparagus pieces if you're only using one baking sheet. Serve hot, with mustard dipping sauce on the side if desired.

found on Kalyn's Kitchen (http://www.kalynskitchen.com/2010/03/recipe-for-roasted-asparagus-wrapped-in.html)

Thanks for the nudge, Jesse! :)

[Sweet Bliss]

Raw asparagus tastes like candy! I make those roll ups when I find baby asparagus. But don't cook them plus i add cheese! Yummy.... great game day snack or poker game night or ladies night party. Easy on digestion without cheese.

Raw zucchini and yellow squash is also sweet. Try it...you might like it! :rrose:

Thanks for the reminder Orema!

[Orema]

Raw asparagus tastes like candy! I make those roll ups when I find baby asparagus. But don't cook them plus i add cheese! Yummy.... great game day snack or poker game night or ladies night party. Easy on digestion without cheese.

Raw zucchini and yellow squash is also sweet. Try it...you might like it! :rrose:

Thanks for the reminder Orema!

Good SB--will give it a try. And I bet the asparagus is good with prosciutto or bacon.

[Orema]

I either use left-over asparagus or frozen asparagus.

I cut the asparagus in bite-size pieces, sauté in pan with a tiny bit of butter, add eggs and more butter, cook till eggs are almost or just done.

This is good on its own, it's good with bacon, and it's perfect with salmon.

[Orema]

http://2.bp.blogspot.com/_s--n1TR94Vs/SvjewIO3LUI/AAAAAAAAMkE/HYY_GogvRtA/s400/roasted-carrots-mush-recipe-kalynskitchen.jpg

Roasted Carrots and Mushrooms with Thyme (Makes 3-4 servings)

Ingredients:
8-10 oz. carrots (I used 4 medium-sized organic carrots; you can use baby carrots, but whole carrots are more flavorful.)
8 oz sliced mushrooms (I buy the pre-washed kind, but wash if needed)
2 T extra virgin olive oil
1/2 tsp. dried thyme or 1 T chopped fresh thyme leaves
salt/pepper to taste
fresh chopped parsley for garnish (optional)

Instructions:
Preheat oven to 450F/230C.

Peel carrots if desired. Cut carrots on diagonal into slices about 1/4 - 3/8 inch thick. Toss carrots with 1 T olive oil, thyme, salt, and pepper. Spread on large roasting pan (it should be big enough that the carrots are in a single layer). Roast carrots 15 minutes.

While carrots are roasting, wash mushrooms and spin dry or dry with paper towels. Slice mushrooms into even slices, slightly thicker than carrots. Using the same bowl as you tossed the carrots in, toss mushrooms with 1 T of olive oil.

Remove carrots from oven, stir, add mushrooms and roast 10-15 minutes more. Serve hot, sprinkled with fresh parsley if using.

from Kalyn's Kitchen (http://www.kalynskitchen.com/2006/03/roasted-carrots-and-mushrooms-with.html)

[Jesse]

So, I happened across a new "whole food, paleo-inspired food blog", okay so maybe it's just new to me. :) Anyway, the point I am getting to is I really like the recipes she has included. I will be making this coconut shrimp bowl in the next couple of days; my mouth is watering with anticipation. Check out her food blog and recipes if you are into good food and drooling. Lol! Foraged Dish (http://www.forageddish.com/)


http://static.squarespace.com/static/539cc58be4b03916d1da4907/539edd5de4b0097de32b365a/544c0053e4b07de01f6ee88b/1414330474373/?format=300w

One Pan Coconut Shrimp Bowls
1 tablespoon coconut oil
3 cloves garlic
1 tablespoon minced fresh ginger
1/2 small white onion, diced
1 pound peeled raw shrimp
1 orange bell pepper, sliced
1 small globe eggplant, cubed
1/2 cup chopped asparagus
1 tablespoon Worcestershire Sauce (I use this as a mild alternative to fish sauce)
1 tablespoon ground hot red chilies (more if you like your food HOT less if you prefer it mild).
2 teaspoons salt*

1/2 cup canned coconut milk
1/2 cup bone broth
Cilantro for garnishing

1. In a large skillet or wok, heat the coconut oil over medium heat. Add the garlic, ginger, and onion. Sauté for 2-3 minutes, then add the shrimp. Stir occasionally.
2. Once the onions are translucent and the garlic is beginning to turn golden, add the chopped vegetables: bell pepper, eggplant, and asparagus. Cover pan, and reduce heat to medium-low. Stir occasionally.
3. Once the eggplant is soft (10-15 minutes), douse the pan with the Worcestershire sauce, sprinkle in the salt and ground red chilies. Pour in the broth and the coconut milk, and stir until everything is coated in the coconut sauce.
4. Serve warm, topped with minced cilantro, and extra red chili flakes if you're a heat lover.

* I won't use near that amount of salt, but use your own preference there.

[Orema]

http://recipegreat.com/images/pumpkin-chipotle-soup-01.jpg

Makes 6 servings

Recipe Ingredients:

2 Tbl olive oil
1/2 cup chopped onions
1 clove garlic, chopped
1 Tbl chipotles in adobo sauce
1 tsp ground coriander
1 tsp ground cumin
1/8 tsp ground allspice
2 tsp granulated sugar substitute
2 cups pumpkin puree
32 oz chicken broth
1/2 cup heavy cream
2 tsp red wine vinegar
salt and pepper to taste

Heat olive oil in a medium saucepan. Saute onions and garlic for 3-4 minutes until translucent. Add chipotles, coriander, cumin, allspice, and sugar substitute to the pan and cook for another 2 minutes. Add the pumpkin puree and chicken broth to the pot and simmer for about 5 minutes. Using an immersion blender, blend the soup in the pot until smooth (if you don’t have one, add the soup to a traditional blender, blend and return to the pot when smooth). Add the heavy cream and red wine vinegar and simmer for another five minutes or so. Taste, then season with salt and pepper as desired. Serve hot, garnished with sour cream (other optional garnishes shown: pepitas and cilantro).

http://www.ibreatheimhungry.com/2012/11/pumpkin-chipotle-soup.html

[Jesse]

I am thinking about making the Coconut Shrimp Bowl tonight that I posted in my last post but will of course add my own kinks and twists to the dish. I am going to use green onions, instead of white, and will add mushrooms of some sort...shitake will be nice if I can find some, otherwise I will just use baby portabellas. I will use cayenne instead of the dried peppers simply because I have it on hand. And I am going to make zucchini noodles and stir them in once everything has cooked. Then I will garnish the dish with cilantro and toasted coconut.

This is my hungry stomach talking at 7:30 am, we'll see what I actually come up with. Lol!

[Jesse]

Bacon Wrapped Roasted Vegetables with Maple Glaze

Yield: 8 servings
Prep Time: 15 minutes
Cook Time: 25 minutes


Ingredients: For the Roasted Vegetables:


1 lb. carrots, trimmed and quartered lengthwise
1 lb. parsnips, trimmed and peeled, then cut into long spears
1 lb. asparagus, tough ends trimmed
8 slices thick cut bacon
Salt and pepper

For the Maple Glaze:


1/4 cup pure maple syrup
1 Tb. apple cider vinegar
1/4 tsp. ground cumin
1/4 tsp. ground ginger
1/4 tsp. salt



Directions:



Preheat the oven to 450 degrees F, and line a rimmed baking sheet with foil or parchment paper. Trim all the veggies, cutting the carrots and parsnips into long pieces approximately the same size as the asparagus.
Separate the veggies into bundles with about 3 asparagus spears, 3 carrot spears and 3 parsnip spears. Tie each bundle with a piece of bacon and lay them on the baking sheet. Sprinkle with salt and pepper.
Roast in the oven for 20 minutes. Meanwhile, whisk the ingredients for the glaze together. After 20 minutes, drizzle the glaze over the veggies and place them back in the oven for another 5 minutes. Serve warm.

[Jesse]

Butternut Squash & Kale Beef Stew
2 tbsp bacon fat

2 lbs. stew beef, 1″ cubed
1 onion, roughly chopped
4 garlic cloves, minced
1 1/2 tbsp fresh sage, minced
1/2 tsp smoked paprika
1 small butternut squash, cubed (about 4 cups)
16oz frozen, chopped kale (I use fresh organic baby kale)
4 cups beef stock, (or bone broth if you have it)

salt and pepper
In a large dutch oven heat 1 tbsp bacon fat over medium high. Working in batches, brown the meat, making sure not to cook it through (it can turn tough). Set browned meat aside. Lower heat to medium and add the 2nd tbsp bacon fat. Once it’s melted add the onions, garlic, smoked paprika, and sage to pot, along with a big pinch of salt and fresh pepper. Cook about 8 minutes, or until the onions begin to soften and turn translucent. Make sure to stir frequently so the mixture doesn’t burn.
Add the beef, butternut squash, and kale to the pot. Stir to combine, then add the beef stock and two cups of hot water. Bring to a boil, then reduce to a simmer and let cook, covered, for at least an hour.

Serve and enjoy. Store leftovers in the fridge for up to a week. This makes a HUGE batch of stew.

[Jesse]

This butternut & kale beef stew is the best stew I've had in a long time. It tastes like Fall. :)

[Jesse]

I love avocado, especially the huge ones we have here in Florida because they taste more buttery to me. I also love bacon and eggs, so today I combined the three and made stuffed, baked avocado bowls. It was really good.
I am going to try to put down some semblance of a recipe here, but go with your own preferences because that's all I did.

Ingredients:
avocado
2 eggs
cayenne pepper
cooked and crumbled bacon
diced tomato
fresh chives
salt,pepper and cayenne to taste
cheese - optional (I used a little horseradish cheddar)

Directions:
Oven temp- 350
Cut the avocado in half, remove seed and scoop out the meat into a mixing bowl, being careful not to tear or puncture the avocado shell because you will use this as a baking bowl.

Mash up the avocado with a fork, then add crumpled bacon, diced tomato, shredded or diced cheese, and the above seasonings to taste then mix well. Scoop mixture back into the shells.

Next, you can either make a little bowl like indention in the mix and crack and egg in each half then bake for 15-20 minutes. Or you can fry or poach your eggs and then add to the top of the avocado bowl near the end of baking. I prefer to do the latter because I find baked eggs to be too rubbery for my tastes. Sprinkle the tops with a little shredded cheese and fresh chives when you remove the bowls from the oven. Again, the cheese is optional and can be left off if you do not consume cheese.

I hope everyone had a great holiday! :)

[cinnamongrrl]

Question:

Does this thread count as a Paleo thread also? I've been looking into it more and I see similarities. But I could have sworn I saw a Paleo thread somewheres about...

[ahk]

Question:

Does this thread count as a Paleo thread also? I've been looking into it more and I see similarities. But I could have sworn I saw a Paleo thread somewheres about...

I think if you scroll through the back pages, you'll find more posted about it. I'm mostly paleo-- with a little primal (includes some dairy)--

Good luck with your new way of eating.

:chef:

[Jesse]

Question:

Does this thread count as a Paleo thread also? I've been looking into it more and I see similarities. But I could have sworn I saw a Paleo thread somewheres about...

Yep, it does. Back when I first started the thread Paleo wasn't quite as well known as it is now, so I just titled it as High Protein/Lo Carbers because I figured the folks who ate that way would recognize it. Most of us that post recipes here only post Paleo/Primal. Welcome Cinn!

[cinnamongrrl]

Thank you both!

Primal sounds more like my deal. I'm not big into dairy; I resent the industry. But I find that yogurt is something that I not only enjoy at breakfast, but it keeps me fuller than just having cereal. (WHICH...I know isn't really allowed in either diet, but I'm habituated to it and can't cook breakfast every single day)

I suppose if I had a good source of eggs, I could hard boil some ahead of time and have that with turkey sausage. I guess breakfast will be my hardest meal. But I'm very much loving my morning smoothies. So that may just suffice. I may also include whole grain breads that I make myself..since I've been itching to try my hand at baking bread.

I think what I need is a 5-7 day juice fast. I find that's the best way to rid the body of the carb cravings. That's how I did it the last time I went low carb...yes the first 2-3 days are hell...but it takes that long (72 hours) for your body to completely digest.

I'm going to peruse the threads here further, and thank you for the suggestion. :bunchflowers:

[cinnamongrrl]

It occurred to me last night, I'm going to be living very close to a dairy farm.

I'm thinking if I visit and find the animals are treated well, it wouldn't be hard for me to buy milk and milk products from them. Now that I've found that Land O' Lakes is in Monsanto's pocket, I need an alternative for butter. If I get raw milk, I can make my own cheese, yogurt and possibly butter.


Also, Asheville is big into the Buy Local movement. It just makes sense. The further your food travels the less fresh it is and the larger the carbon footprint. Many of their restaurants buy from local farmers and their menus reflect what is available at that point in time.

For anyone interested, No Impact Man provided a lot of information on "do it yourself" food. Since he vowed for a year to use nothing disposable, he had to learn to make a lot o things at home...bread and yogurt included. It's worth a read. But he touches upon the local food thing. The author said something along the lines of, if you want to know where your food is coming from, you have to go meet the farmer who grows it, shake his hand and look him in the eye and see if he's proud of his product. That is not a verbatim quote but it's true none the less...

This may not be the best place to post all this but I've been going through things in my head that I want to change, what's acceptable to me and what isn't. So this is the fall out from my contemplations :)

[ahk]

THIS (http://www.buzzfeed.com/christinebyrne/how-to-go-paleo) article is going around by all the Paleo folks that I read.

Take a look.

It kind of wraps things up in a nut shell--

I'd be careful with a lot of dairy-- we eat only a small amount (huge inflammatory).

Also, google paleo-- and read up on it.

[cinnamongrrl]

Thank you for sharing this ahk :)

I did peruse it and found some really good recipes. That booklet for the slow cooker is endlessly helpful. It's really my favorite way of cooking. EVERYONE has time to throw things in a crockpot and let it roll..lol

One thing that surprised me: legumes are a no no?? I was formerly a vegetarian and my legume love has survived. I'm especially fond of hummus and lentils.

This is where I get off track with paleo. We as a species have been farming for centuries. Our back teeth are the same as all grain eaters. Anthropologically speaking, we are meant to eat grains. However, when we were eating grains, we were also hunting and gathering. Making use of the quick energy that grains provide. We didn't sit on the couch at night and channel surf lol. I suppose we could say because of the simplicity in which our food is now procured, we could do with fewer grains and grain products. More out of habituation than evolution though.

I know when it came to losing weight, doing low carb, with protein and lots of fruits, veggies, nuts and seeds, it was like it just fell off. So, I think until I get to a point where I just want to maintain my weight, paleo will be my bible :)