High Protein/Lo Carbers...Recipes and info
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...
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subscribing........ great thread Tranzman .. im working on learning and teaching myself this stuff..... and portion control.... and right now....... i gotta drive..... lol ..... bbl |
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??
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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 (internal organs), anchovies, sardines, canned liver, kidneys, hearts, meat extracts (broths and bouillon), gravies, and various canned seafood. Other foods which contain slightly lower levels of purine include wild game and lentils. 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 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. :) |
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. |
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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 :) Quote:
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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' |
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. |
Salsa Chicken
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! :-) |
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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. Quote:
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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. |
Thank You
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. |
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I remove the skin and the fat on chicken.
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This is awesome .......Love this thread ..I am all about the high protein , low carb :)
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More recipes please!! How about exercise is that important too?? Just wondering if you do any exercise with this lo carb high protein diet??
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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=131 Quote:
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Sun-dried Tomato Cottage Cheese Muffin Recipe
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)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. |
Crust-less Quiche
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:
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Banana Walnut Muffins
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 1/2 cup golden flax meal 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. |
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... |
Marinated Mediterranean Salad
Ingredients:
Number of Servings: 6-8 |
Have not tried this yet...
Lo Carb Pumpkin Pie
Prep Time: 10 minutes Cook Time: 50 minutes Total Time: 60 minutes Ingredients:
As an artificial sweetener, I prefer a form of liquid sucralose, 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. 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 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. |
Crust for the Pumpkin and other pies...
This is a great pie crust, particularly for pumpkin pie, but it can be used for other custard/pudding 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. 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"). 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 plus 10.5 grams fiber, 10 grams of protein, 101 grams fat, 950 calories. |
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. How to Lose Stomach Fat recipe.lowfatlifestyle.com Learn how 1 secret Diet tip will melt away all the ugly stomach fat Sponsored Links 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/30...#ixzz15eVQXRDd |
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.co...e11&m=ad&r=aff |
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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.
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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.
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It is posted on page one of this thread.
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Anyone do the Blood Type Diet? Have been Low Carb for years and BTD eating plan recently. Count me in...SUBSCRIBING |
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.
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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? |
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