Category: Recipes

90 Second Low Carb Bread

The slice on the right has been made into cinnamon toast with Swerve Granulated, Cinnamon and butter. If you make cinnamon toast, adjust the nutritional information.

Nutritional Info

Serves 1

Calories 292

Net Carbs 2.7 grams

Protein 10.8 grams

Ingredients

1 Tablespoon butter or coconut oil (liquid or solid)

3 Tablespoons almond flour

1 egg

1/2 teaspoon double acting baking powder

Instructions

Melt butter in a microwave safe ramekin and add flour, egg and baking powder. Beat with a fork until completely mixed.

Microwave for about 90 seconds, until firm. Loosen with a knife and flip over a plate to release. Slice in half then toast.

You may bake them in a conventional oven instead for 10-12 minutes or until cooked through.

Party Gingery Shrimp Salad

Nutritional Info

Serving SizeĀ  2 Tablespoons

Calories 40

Protein 4 grams

Carbs 0

Fat 2.4 grams

Sat. Fat .2 grams

Ingredients

2 t. Dark sesame oil divided

8 oz. Peeled, deveined medium shrimp

2 t. Minced, peeled ginger

1/8 t. salt

2 T. Sugar-free mayonnaise

1 t. Sriracha sauce

1/2 cup chopped fresh chives

Heat skillet to medium high, add 1 1/2 t. Oil and swirl. Add shrimp and saute 2 minutes. Add ginger and salt and saute 2 more minutes or until done. Combine mayo, Sriraca, 1/2 t. Oil, and shrimp and serve in shot glasses, about 2 Tablespoons per serving. šŸ˜‹

Savory Party Chicken Taquitos

Image by ALFONSO CHARLES from Pixabay

 

Nutritional Information
Ā Serves 4

Calories 262

Net Carbs 28 grams

Protein 15 grams

Ingredients

1 10 oz. can chunk white chicken breast in water, drained and flaked

1/2 cup salsa plus extra for dip

1/3 cup shredded Cheddar cheese

1 Tablespoon dry taco seasoning mix

8 (6-inch) yellow corn tortillas

Ā Sour Cream, as dip, optional (Add to Nutritional Information)

Directions

Preheat oven to 375

Mix the chicken and salsa, cover and refrigerate for 15 minutes.

Remove from refrigerator, drain and add the cheese and taco seasoning.

This is your filling, set aside.

Spray baking sheet with nonstick spray and set aside.

Dampen 2 paper towels and put tortillas between them.

Microwave about 1 minute, until tortillas are warm and pliable.

Place a tortilla on a clean , dry surface, (keeping the rest in the moist paper towels) and spoon about 2 heaping tablespoons filling onto the tortilla and roll. Secure with toothpicks and place seam side down.

Bake until crispy, about 14-16 minutes.

Allow to cool for 5 minutes. Serve with sour cream and salsa.

Enjoy!

 

 

Spicy Onion Tartlets

These versatile bites make fabulous hor d’oevres and are an excellent complement to a steak or roast. They can be made an hour ahead and kept at room temperature, then baked to order.

  • 2 medium-large sweet onions, such as Vidalia, cut into very thin wedges (about 1 3/4 pounds)
  • 2 tbsp low-sodium chicken broth or water
  • 1/2 to 3/4 tsp hot paprika (preferably Hungarian)
  • 1/4 tsp salt
  • 1/4 cup coarsely grated reduced fat Gruyere or Jarisburg cheese
  • 2 (2.1-ounce) packages frozen mini phyllo pastry shells
  1. To prepare the filling, spray a 12 inch non-stick skillet with non-stick spray and set over medium heat. Add the onions, cover and cook until they are tender and have released their liquid. Uncover and cook until the onions are golden, 30 minutes. Stir in the broth, paprika, and salt; cook until the broth has evaporated and the onions are very tender. (You should have about 2 3/4 cups) Cool 15 minutes.
  2. Meanwhile, preheat the oven to 350F.
  3. Stir the Gruyere into the cooled filling. Place the pastry shells on a baking sheet; spoon a level 1 1/2 tsp of filling into each shell. Bake until the pastry is lightly crisped and the filling is hot. 6 to 8 minutes. Serve at once

Makes 30 servings, 38 calories, 5g carbs, 1g fat, 1g protein

 

Spinach and Roasted Red Peppers

Here is a simple recipe that makes either a great side dish or even a stand alone meal if you want to go really light. I really love this one as it is as easy on the pocket book as it is tasty. Your whole family will like it too.

  • 2 (6 ounce) bags Baby Spinach
  • 2 roasted Red Bell Peppers, coarsely chopped
  • 1 tbsp extra virgin olive oil
  • 3 large garlic cloves, peeled and smashed
  • 1/4 tsp salt
  • 1/2 tsp crushed red pepper flakes (optional if you like a little heat)
  1. Combine olive oil and garlic in a large non-stick skillet over medium heat. Cook until the garlic is browned some.
  2. Add spinach and toss with tongs. When all has been added to the pan, season with salt and red pepper flakes and continue cooking. Toss the spinach until it is wilted. Add the roasted peppers and continue cooking until all is thoroughly heated through. Transfer to a bowl and serve it up and enjoy.

Easy peasy and is only 51 calories per serving with 3.5g fat, 3.5g carbs and 2.5 g of protein. This recipe takes less than ten minutes to prepare and feed four.

Black Eyed Peas, Shrimp and Catfish

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This morning after a night on the road in my semi, my co-driver took over behind the wheel at about 8:00am when we arrived at our Dodge City, Kansas stop. At this time, I logged from myself from driving to on duty, then completed my trucks Post Trip Inspection, and then looged into the sleeper berth. After this was done I stepped into the sleeper and laid out my bedroll on the really comfortable pillow top mattress our employer was gracious enough to supply us with.

I pulled the heavy duty privacy curtain closed tight, ensuring the Velcro sealed it in the center from top to bottom in order to block out all sunlight and to contain the cold air I was going to enjoy sleeping in. As I crawled under my comforter, I reached over to the air conditioning controls and turned one knob to the coldest setting and the fan control to the highest. I sleep best under a heavy cover in the cold. Otherwise, the sleeper berth can get quite warm to me, and I do not sleep so well.

Seven and a half hours after falling into a good sleep, good for the road anyhow, it was time for me to get up and to get ready to drive the rest of the way back into Kansas City. My co-driver and I switch places every eight hours in order to not have to take breaks which would have us on the road longer than we need to be. My route is 950 miles long and we deliver 40,000 lbs of freight on average every trip out which is four times per week.

After 8 hours of sleeper time we pulled into an interstate service area where Jeff and I traded places.Ā  I stepped out of the passenger side of the truck into a windy 100 degree day, and did a quick walk around inspection. Being this hot, I had to make sure there were no problems with my 18 tires.

It was about 71 degrees at 8:00 a.m. when I laid down to sleep. The temp now seemed like a blast furnace after being in that frigid sleeper for 8 hours.

Ugh,,, And I was getting hungry at this point too, with another 100 miles to get home.

What does being on the road have to do with the dinner in the title and picture?

Plenty.

I am out on the road for eighteen to nineteen hours before I get home and I want to eat healthy, inexpensive and quick to prepare foods when I am about exhausted as I am right now.

I do not eat sugary foods, I do not eat fast food.

I really do not like to get too extravagant when I get home from the road, but I do want a good hot meal before I shower along with a steaming hot cup of coffee. Even when it is 100 degrees outside.

Black Eyed Peas, Shrimp and Catfish

  • 1 can black eyed peas, drained and rinsed to minimize the sodium content.
  • 4 oz. cooked, peeled and de-veined shrimp
  • 4 oz. catfish
  • 3 tbsp black bean and corn sals
  • 1 tsp cajun seaoning
  • 1-8 dashes habanero hot sauce (obviously optional) I love me some heat!
  • extra virgin olive oil spray
  1. Spray a non stick skillet with the extra virgin olive oil, season the catfish with a few pinches of the cajun seasoning and then cook until done over medium low heat.
  2. Drain and rinse the black eyed peas as the catfish is cooking, then heat in a sauce pan with theĀ  black bean and corn salsa along with the habanero hot sauce if you have the courage, or an iron stomach. Add the remaining cajun seasoning to the black eyed peas at this time.
  3. Cut the shrimp into bite size pieces and then place in the skillet while the catfish finishes cooking. Once the fish and shrimp are cooked, plate the dish with the shrimp mixed into the black eyed peas.

This dinner is really good and hearty, and the best part is it is fairly inexpensive to prepare. My total cost for this meal was $4.69 and it took me about ten minutes total to prepare. This meal was 632 calories, 9.7g fat, 51g complex carbs, and 70.7g lean protein which we all require to sustain or grow lean muscle. The total caloric intake can be reduced by making smaller servings. I just happen to still be a volume eater despite having lost 70 pounds. I am a volume eater because I train with free weights, and walk 14 to 21 miles per week on days I do not weight train. I eat like this and still have a difficult time not losing anymore weight despite now being at 9% body fat. Friends, in the weight loss journey, it is not as much how much you eat, but what you eat that makes the difference. By cutting out sugar and processed foods entirely and eating high protein and low carbs, you will absolutely lose weight in a healthy manner. And, by eating like this, you will feel incredibly better for it. Mentally and physically.

Just a final note which has nothing to do with this topic. If you have toxic people in your life, do yourself a favor and dump them. Here are Ten Signs to be mindful of;

  • They want to isolate you from friends or even family.
  • They tend to insult or belittle you, even when ā€œjokingā€.
  • They blame others a lot, and often times itā€™s you.
  • Alcohol and drug use that causes erratic behavior can be a catalyst of abuse.
  • They instill fear, uneasiness or are intimidating in their speech or actions.
  • They punish you or retaliate for time you spend away from them.
  • They expect you to be subservient but arenā€™t helpful themselves.
  • They are extremely jealous of your time, relationships and/or aspirations.
  • They manipulate your emotions and make you feel guilty.
  • They get physical. Obviously hitting someone is abusive, but physical abuse can start as intimidating posturing, grabbing or controlling your movements and space.

 

Cabbage Salad

Free Photo from Pexels/Pixabay

This kick ass recipe will feed 4 and is a great addition to any type of meat, poultry or fish. The calories and macros will be for 4 servings.

Nutritional Info

Calories 142

Net Carbs 3 grams

Fat 13.6

Protein 1.1 grams

  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1 tbsp cider vinegar
  • 1 tbsp beef broth
  • 2 tbsp Dijon mustard
  • 1 tbsp sugar free syrup
  • 1 tsp Tobasco pepper sauce
  • 1/4 cup olive oil
  • 4 cups cabbage, finely shredded
  • 3 tbsp chopped green onion
  • 2 tbsp chopped fresh dill
  • 1 tsp celery seed

In a large bowl, whisk together the salt, pepper, vinegar, broth, mustard, honey and Tobasco. Then slowly whisk in the olive oil Add the remaining ingredients and toss well to blend. Cover and chill in the refrigerator until ready to chow down on some grub!

Calories: 116Ā  Fats: 9.4gĀ  Carbs: 8.2g and Protein: 1.6g

 

Cranberry-Turkey Salad

 

Photo by RODNAE Productions from Pexels

NutritionalĀ  Info

Serves 6

Calories 521

Net Carbs 10.8

Protein 23.1 grams

Ingredients

3 cups diced cooked Turkey

1 cup diced celery

1/2 cup dried cranberries

1/2 cup coarsely chopped pecans

1 cup mayonnaise

1/2 cup sour cream

2 Tablespoons chopped fresh parsley

1 Tablespoon chopped fresh rosemary

1/4 teaspoon salt

1/8 teaspoon black pepper

Directions

Mix turkey, celery, cranberries and pecans together.

To make dressing, whisk the mayonnaise, sour cream, parsley, rosemary, salt and pepper together and pour over turkey mixture and toss to coat evenly. Refrigerate the salad for at least 1 hour and serve cold.

 

Ham Steak with Cajun Green Beans

Here is a simple to prepare meal that is sure to please the family, ham steak with Cajun green beans. This is a great meal for the family that is high in protein and low in complex carbohydrates. Which means, if you love to eat, then you can eat this with little to no worries about the waist line.

  • 1 (1 1/2 lb) Thick Cut Ham Steak
  • 1 lb Green Beans, either fresh or frozen. I personally prefer the taste of fresh over frozen any day.
  • 1 tsp Paprika
  • 1 tsp fresh Thyme
  • 3 TBSP Olive Oil
  • 1 Garlic clove
  • 1 cup diced Tomatoes with Chili’s (Rotel)
  • 1/4 tsp salt

Combine the paprika and thyme then coat the ham steak evenly on both sides. Heat 1 TBSP olive oil in a large frying pan over medium heat, and add our ham. Cook until browned

While the ham is cooking, fill a large sauce pan about 3/4 full of water and bring it to a boil. Once boiling, add the green beans and cook until tender. Drain them in a colander and rinse with luke warm water to cool.

Heat the other 2 TBSP of olive oil in a sauce pan over medium heat, then add the garlic and cook until golden. Add tomatoes with chilies and salt and cook until slightly reduced. Once reduced, stir in the green beans and cook long enough to get the beans hot once again. Serve them up with the ham steaks and try not too smile to wide while eating this meal. It is about as inexpensive as it is delicious, your family will be asking you to fix it for them again right soon.

 

Low Carb Chicken Garam Masala

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Servings 6

NutritionalĀ  Info

Calories 393

Protein 33.4 grams

Carbs 2.5 grams

Fat 26.8 grams

Ingredients

25 oz. Chicken Breasts

3 T. Butter

Salt

1 Red Bell Pepper

1 1/4 c. Coconut Cream or Heavy Whipping Cream

1 T. Fresh Parsley, finely chopped

Garam Masala Ingredients

1 t. GroundĀ  Cumin

1-2 t. Coriander Seed

1 t. Turmeric

1 t. Ground Ginger

1 t. Paprika

1 t. Chili Powder

1 pinch Ground Nutmeg

Or buy ready made Garam Masala in the grocery store (about 2 1/2 T.). Just make sure that the spice mix is sugar and additive free.

1. Preheat the oven to 400

2. Mix spices for garam masala

3. Cut chicken breasts lengthwise. Fry in butter til golden brown.

4. Add half garam masala mix to the pan and stir thoroughly.

5. Season with salt, and place the chicken, including the juices, in a baking dish.

6. Finely chop the bell pepper and add that to a small bowl along with the coconut cream and remaining garam masala mix.

7. Pour over the chicken. Bake in oven for about 20 minutes.

8.Garnish with parsley and serve.