Low Carb Cook
4/03/2016
Low carb "oatmeal"
I love camping but I hate cooking over the campfire in the mornings because you are stuck at camp for several hours or have to foul the fire pit with water to put it out before a day long hike. So we traditionally did Oatmeal as that is trivial on a camp stove while you make coffee.
Being low carb, regular oatmeal is out, and the instant stuff we used at camp is very much out. But I came up with a fantastic version that works great and non low carbers like as well.
1 tbsp rolled oats
1/2 tbsp chia seeds
1 tbsp chopped sliced almonds
1 tbsp chopped walnuts
1 tbsp chopped pecans
1 tsp sunflower seeds (optional)
1 tbsp flaxseed meal
1 tbsp oat bran
1/2 tsp cinnamon
1 small pinch of salt
1/2 tsp butter
sweetener to taste
Put all ingredients into a cup and then just cover with boiling water, cover and let sit while you make coffee. open up and stir once in a while and add more water, more butter, or some heavy cream if you want it thinner and more soupy. in about 3 minutes of sitting in a thermal cup at the camp site it will be ready to eat as all the oatmeal will be rehydrated and the nuts all softened, mix and enjoy.
There is about 8 net carbs (14G carbs with 6.5G fiber) total in this and will have a very low glycemic impact. Feel free to adjust to your taste the Flax seed meal and Chia seeds will increase the bulk with the very low net carb increase.
I strongly recommend using a double wall insulated large cup or hot meal thermos so it does not cool down too quickly. Styrofoam bowls (double it) work well if you also have a styrofoam lid. you need to keep the heat in there so it cooks while you make the morning coffee or the others breakfast.
You don't have to eat a sweet breakfast with this. you can eliminate the cream, sweetener and cinnamon and add in some very sharp cheese with olive oil and a bit more salt to make an awesome savory oatmeal and nut meal.
The advantage of this is you can pre mix the ingredients (use powdered butter if you pre mix) in baggies so it is easy to pack and carry. If you backpack it's a godsend to be able to have a nutrient dense meal like this that is easy to carry but wont blow out your low carb lifestyle because everything else for camping seems to be carbohydrate central.
¶ 10:40 AM 0 comments
Being low carb, regular oatmeal is out, and the instant stuff we used at camp is very much out. But I came up with a fantastic version that works great and non low carbers like as well.
1 tbsp rolled oats
1/2 tbsp chia seeds
1 tbsp chopped sliced almonds
1 tbsp chopped walnuts
1 tbsp chopped pecans
1 tsp sunflower seeds (optional)
1 tbsp flaxseed meal
1 tbsp oat bran
1/2 tsp cinnamon
1 small pinch of salt
1/2 tsp butter
sweetener to taste
Put all ingredients into a cup and then just cover with boiling water, cover and let sit while you make coffee. open up and stir once in a while and add more water, more butter, or some heavy cream if you want it thinner and more soupy. in about 3 minutes of sitting in a thermal cup at the camp site it will be ready to eat as all the oatmeal will be rehydrated and the nuts all softened, mix and enjoy.
There is about 8 net carbs (14G carbs with 6.5G fiber) total in this and will have a very low glycemic impact. Feel free to adjust to your taste the Flax seed meal and Chia seeds will increase the bulk with the very low net carb increase.
I strongly recommend using a double wall insulated large cup or hot meal thermos so it does not cool down too quickly. Styrofoam bowls (double it) work well if you also have a styrofoam lid. you need to keep the heat in there so it cooks while you make the morning coffee or the others breakfast.
You don't have to eat a sweet breakfast with this. you can eliminate the cream, sweetener and cinnamon and add in some very sharp cheese with olive oil and a bit more salt to make an awesome savory oatmeal and nut meal.
The advantage of this is you can pre mix the ingredients (use powdered butter if you pre mix) in baggies so it is easy to pack and carry. If you backpack it's a godsend to be able to have a nutrient dense meal like this that is easy to carry but wont blow out your low carb lifestyle because everything else for camping seems to be carbohydrate central.
¶ 10:40 AM 0 comments
6/21/2015
Low Carb Peanut Beef Stir fry
¶ 10:42 AM 1 comments
I am back on the Low carb train not for weight loss, but for health. To avoid diabetes I have to live low carb for the rest of my life, so that means kicking the recipes in full speed again.
Here is a nice asian dish that really kicks it in the pants with flavor.
INGREDIENTS:
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Sauce:
1 tablespoon sake
3 tablespoons soy sauce
2 tablespoons natural peanut butter
1 tablespoon peanut oil
1-2 tablespoon Sriracha (more+hotter)
1 tbsp cup cold water
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Stir-Fry:
1 tablespoon peanut oil
3/4 pound beef flank steak, thinly sliced
1 red onion, cut up into 1 inch long pieces
1 green bell pepper, cut into strips
1 cup eggplant or bamboo shoots thin strips
1 cup broccoli florets
1 bunch green onions, chopped into 1/4 inch pieces/rings
2 cloves garlic, minced
1 tablespoon ginger (fresh is best, but you can use paste or powder)
2 tbsp peanuts chopped or smashed if desired.
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DIRECTIONS:
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1.
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Whisk sauce ingredients together until mixed well, adjust sriracha to taste.
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2.
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Heat 1 tablespoon peanut oil in a large skillet until smoking. Cook and stir beef in hot oil until browned, about 3 minutes. Remove beef with a slotted spoon to a plate lined with paper towel. Add 1 tablespoon peanut oil to the drippings remaining in the skillet. Cook veggies (reserve out the green light parts of the green onions) in the drippings and oil mixture until the vegetables are tender, about 4 minutes.
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3.
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Return beef to skillet. Reduce heat to medium-low. add the sauce and toss and cook for about 5 minutes to thicken sauce. Plate and top with the reserved green onions and a little of the chopped peanuts.
Carb content is very low, the amount of sake is so small it brings less than 0.5 carb to the whole recipe. Use natural peanut butter instead of the sugar added junk to keep the carbs down in that as well. Everything else is all on the very low carb list for veggies.
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9/02/2012
Low Carb Jambalaya II
¶ 11:14 PM 0 comments
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 tablespoon butter
- 1 large red onion, diced
- 1 cup celery, chopped
- 4 slices bacon, crisped
- 1 andouille sausage, grilled and cooled, then cut into medallions at an angle
- 1 smoke sausage, grilled and cooled, then cut into medallions at an angle
- 5 cloves garlic, finely chopped
- 1 tsp oregano
1 tsp thyme - 1 (14 ounce) can crushed tomatoes or 1 (14 ounce) can of tomato sauce.
- 1 green bell pepper, seeded and diced
- 1 red bell pepper, seeded and diced
- 1 yellow bell pepper, seeded and diced
- 1 cup eggplant, diced
- 2 tablespoons Penseys Cajun seasoning or other no salt brand.
- 1 teaspoon of your favorite hot sauce, or to taste
- 1 cup chicken broth
- 1 pound chicken breast, cooked, cooled, and chopped
Directions
- Heat olive oil and butter in a large saucepan over medium heat. Add the onion, celery, and sausage and cook and stir until the onion starts to brown, about 10 minutes. Stir in garlic and cook until fragrant, 1 to 2 minutes.
- Mix in tomato, green bell peppers, zucchinis, Spices, Cajun seasoning, hot sauce, and chicken broth; bring mixture to a boil, reduce to a simmer, and cook uncovered until the liquid cooks off and the mixture is thick, about 15 minutes. Stir in chicken and bacon and simmer very low for about 10 minutes to let the flavors combine.
9/12/2011
Low carb Bacon Wrapped Water Chestnuts.
I made this one for a party this weekend. IT was a complete hit with everyone! Not super low carb but it's very tasty.
1 pound of bacon, thin sliced and cut in 1/2
2 cans of whole water chestnuts
1/2 cup mayo
1/4 cup "rooster sauce" or other Asian chili sauce
1/4 cup splenda "Blend"
2 tbsp molasses - I cant find a low carb substitute that has the right flavor.
cook the bacon until almost crisp, wrap around each chestnut and pin in place with a toothpick. Mix up the sauce and pour over the chestnuts, bake in the oven at 350 for 30 minutes. All done! I tried to do this with 100% splenda and it just does not taste right. What you are making is a barbecue sauce from the mayo and sugar. the chili sauce makes it spicy and brings an additional flavor to the party. If anyone finds a way of making this even lower carb, please let me know. Most of the sauce ends up in the bottom of the pan. you eat approximately 1/4 of the sauce that is made on the chestnuts. ¶ 8:23 AM 0 comments
1 pound of bacon, thin sliced and cut in 1/2
2 cans of whole water chestnuts
1/2 cup mayo
1/4 cup "rooster sauce" or other Asian chili sauce
1/4 cup splenda "Blend"
2 tbsp molasses - I cant find a low carb substitute that has the right flavor.
cook the bacon until almost crisp, wrap around each chestnut and pin in place with a toothpick. Mix up the sauce and pour over the chestnuts, bake in the oven at 350 for 30 minutes. All done! I tried to do this with 100% splenda and it just does not taste right. What you are making is a barbecue sauce from the mayo and sugar. the chili sauce makes it spicy and brings an additional flavor to the party. If anyone finds a way of making this even lower carb, please let me know. Most of the sauce ends up in the bottom of the pan. you eat approximately 1/4 of the sauce that is made on the chestnuts. ¶ 8:23 AM 0 comments
4/11/2011
Low-ish Coconut Chicken Curry
This makes about 4 servings
1 lb chicken meat I like frozen chicken tender sized pieces to eliminate cutting and trimming.
4 tablespoons of coconut oil
1 tablespoon unsweetened coconut
2 tablespoons of "sweet" curry powder use "hot" if you like a bite
½ teaspoon of turmeric
½ teaspoon of cinnamon
1 ½ teaspoon cooking safe sweetener of your choice
1 onion sliced
3 cloves of garlic
1 inch piece of grated ginger
½ can coconut milk
Squeeze of lemon
½ cup of plain yogurt (optional to reduce heat or add smoothness)
Salt and Pepper to taste
Directions:
In a large frying pan heat up the coconut oil on medium heat. Mix in spices: curry powder,coconut, turmeric, cinnamon, garlic, ginger and sweetener. Cook spices for about 10 minutes. If the spices are starting to look dry and are clumping you can add a bit of water or more oil. Add chopped onion and cook till translucent for 5 minutes. Add chicken and coconut milk to the pan and simmer for 25-30min. Squeeze and mix a bit of lemon juice over the curry. Add salt and pepper to taste.
Optional ingredients.:
To cut down on the spiciness of the curry you can add plain yogurt to it.
Also you can add some red pepper sauce or crushed red peppers to make it a lot more lively.
About 15G carbs per serving. without the yogurt it's less. ¶ 11:29 AM 0 comments
1 lb chicken meat I like frozen chicken tender sized pieces to eliminate cutting and trimming.
4 tablespoons of coconut oil
1 tablespoon unsweetened coconut
2 tablespoons of "sweet" curry powder use "hot" if you like a bite
½ teaspoon of turmeric
½ teaspoon of cinnamon
1 ½ teaspoon cooking safe sweetener of your choice
1 onion sliced
3 cloves of garlic
1 inch piece of grated ginger
½ can coconut milk
Squeeze of lemon
½ cup of plain yogurt (optional to reduce heat or add smoothness)
Salt and Pepper to taste
Directions:
In a large frying pan heat up the coconut oil on medium heat. Mix in spices: curry powder,coconut, turmeric, cinnamon, garlic, ginger and sweetener. Cook spices for about 10 minutes. If the spices are starting to look dry and are clumping you can add a bit of water or more oil. Add chopped onion and cook till translucent for 5 minutes. Add chicken and coconut milk to the pan and simmer for 25-30min. Squeeze and mix a bit of lemon juice over the curry. Add salt and pepper to taste.
Optional ingredients.:
To cut down on the spiciness of the curry you can add plain yogurt to it.
Also you can add some red pepper sauce or crushed red peppers to make it a lot more lively.
About 15G carbs per serving. without the yogurt it's less. ¶ 11:29 AM 0 comments
2/14/2008
Things to do to kickstart your health. and weight loss.
Here are some additional tips I will be following as I get back to a sane weight and healthy life. These go well with and underline the ones from earlier.
1 - drink a 12 ounce glass of water BEFORE every meal. This will fill me up faster and help with hydration. Remember eating less is a good thing.
2 - Exercise in the morning. Yes it sucks but you HAVE to do it and you HAVE to do it every day. 3 times a week exercise is a lie that they tell you you need to build a habit and habits only work if they are every single day. Only 20-30 minutes on the treadmill works wonders.
3 - drink coffee before/ during your workout. Get out of bed and get a 1 cup a day coffee habit going. At least get some caffeine in your system to boost your workout. as little as 100mg of the stuff gives you an edge as you workout. Remember, even the "strongest" energy drinks have less caffeine that a cup of coffee.
4 - drink more water. Lots more. As in my eyeballs are floating.
5 - Fruits. yes even the high carb fruits are better for you than anything else. If you hate fruit and berries and only can stand a little then go for blueberries only. a small hand full every morning will do you really good.
6 - PAY ATTENTION! track your exercise, food intake and diet. Don't slouch on this as you need to learn how to eat. Yes you heard that right, you don't know how to eat and re-learn it.
7 - Find "good" fast food. Mcdonalds and Burger king are bad. The food there is so processed it's barely food anymore. a egg mc muffin is really bad. BUT the same thing made at a restaurant that cracks an egg and cooks it and takes out that muffin and cuts it open is far better for you than the franken-food you get at the big chains. If you HAVE to go to a fast food place or restaurant, pick a small place that makes it closer to what you do at home.
8 - remove reasons to go to a restaurant. Honestly anything made there is bad as they dont use the best, only the cheapest. at home you can use high fiber whole wheat bread, brown eggs, etc.... find very quick meals you can make at home. It's cheaper and far better for you.
9 - get healthy snacks, banish all the bad ones. If you have a spouse that refuses to diet and will not give up her 2 bag a day cheetos habit, you are going to have this tough. If you can get cooperation get rid of all the crap in the pantry and never ever bring it in the house. Make sure you have healthy replacements on hand though. Pay more for the bowl of precut ready to eat fruits if you cant be bothered to do it yourself every weekend. cheese sticks, carrots, nuts, etc... have something on hand when you get the munchies.
10 - Cut your TV viewing in 1/2. TV is sedentary and only makes you gain weight. limit your exposure to it by buying a DVR/PVR or something else that records only what you want to watch and lets you watch it on your schedule. Get outside, get up and clean, rearrange the house, do something other than sitting there. ¶ 8:36 AM 0 comments
1 - drink a 12 ounce glass of water BEFORE every meal. This will fill me up faster and help with hydration. Remember eating less is a good thing.
2 - Exercise in the morning. Yes it sucks but you HAVE to do it and you HAVE to do it every day. 3 times a week exercise is a lie that they tell you you need to build a habit and habits only work if they are every single day. Only 20-30 minutes on the treadmill works wonders.
3 - drink coffee before/ during your workout. Get out of bed and get a 1 cup a day coffee habit going. At least get some caffeine in your system to boost your workout. as little as 100mg of the stuff gives you an edge as you workout. Remember, even the "strongest" energy drinks have less caffeine that a cup of coffee.
4 - drink more water. Lots more. As in my eyeballs are floating.
5 - Fruits. yes even the high carb fruits are better for you than anything else. If you hate fruit and berries and only can stand a little then go for blueberries only. a small hand full every morning will do you really good.
6 - PAY ATTENTION! track your exercise, food intake and diet. Don't slouch on this as you need to learn how to eat. Yes you heard that right, you don't know how to eat and re-learn it.
7 - Find "good" fast food. Mcdonalds and Burger king are bad. The food there is so processed it's barely food anymore. a egg mc muffin is really bad. BUT the same thing made at a restaurant that cracks an egg and cooks it and takes out that muffin and cuts it open is far better for you than the franken-food you get at the big chains. If you HAVE to go to a fast food place or restaurant, pick a small place that makes it closer to what you do at home.
8 - remove reasons to go to a restaurant. Honestly anything made there is bad as they dont use the best, only the cheapest. at home you can use high fiber whole wheat bread, brown eggs, etc.... find very quick meals you can make at home. It's cheaper and far better for you.
9 - get healthy snacks, banish all the bad ones. If you have a spouse that refuses to diet and will not give up her 2 bag a day cheetos habit, you are going to have this tough. If you can get cooperation get rid of all the crap in the pantry and never ever bring it in the house. Make sure you have healthy replacements on hand though. Pay more for the bowl of precut ready to eat fruits if you cant be bothered to do it yourself every weekend. cheese sticks, carrots, nuts, etc... have something on hand when you get the munchies.
10 - Cut your TV viewing in 1/2. TV is sedentary and only makes you gain weight. limit your exposure to it by buying a DVR/PVR or something else that records only what you want to watch and lets you watch it on your schedule. Get outside, get up and clean, rearrange the house, do something other than sitting there. ¶ 8:36 AM 0 comments
1/16/2008
Low Carb Jambalaya
I love the packaged Jambalaya mixes, problem is they have low grade rice and sugray crap in them.... Here's my version.
1 pound high quality sausage or chicken breast or other meats you like...
2 TBSP Creole seasoning.
Packaged or from scratch... Here's my from scratch Creole seasoning....
* 2 tablespoons onion powder
* 2 tablespoons garlic powder
* 2 tablespoons dried oregano leaves
* 2 tablespoons dried sweet basil
* 1 tablespoon dried thyme leaves
* 1 tablespoon black pepper
* 1 tablespoon white pepper
* 1 tablespoon cayenne pepper
* 1 tablespoon celery seed
* 5 tablespoons sweet paprika
pulse all the above in a food processor a few times, add more cayenne for more heat.
1/4 cup cooked whole grain brown rice.
1/2 cup onions
1/2 cup finely chopped diakon radish.
1/2 cup cheese (optional)
cut up and brown the meat, get it fully cooked, now add the veggies and spices and cook until tender, add in the rice and toss for 2 minutes, cover and let simmer on low for 15 minutes, add cheeses to the top, cover for 2 minutes and serve.
Really low carb, only from the rice and onions count the rice by 1/2 because of long grain with fiber in it. ¶ 2:13 PM 0 comments
1 pound high quality sausage or chicken breast or other meats you like...
2 TBSP Creole seasoning.
Packaged or from scratch... Here's my from scratch Creole seasoning....
* 2 tablespoons onion powder
* 2 tablespoons garlic powder
* 2 tablespoons dried oregano leaves
* 2 tablespoons dried sweet basil
* 1 tablespoon dried thyme leaves
* 1 tablespoon black pepper
* 1 tablespoon white pepper
* 1 tablespoon cayenne pepper
* 1 tablespoon celery seed
* 5 tablespoons sweet paprika
pulse all the above in a food processor a few times, add more cayenne for more heat.
1/4 cup cooked whole grain brown rice.
1/2 cup onions
1/2 cup finely chopped diakon radish.
1/2 cup cheese (optional)
cut up and brown the meat, get it fully cooked, now add the veggies and spices and cook until tender, add in the rice and toss for 2 minutes, cover and let simmer on low for 15 minutes, add cheeses to the top, cover for 2 minutes and serve.
Really low carb, only from the rice and onions count the rice by 1/2 because of long grain with fiber in it. ¶ 2:13 PM 0 comments
2008 My plan....
2008 is the year I change my lifestyle and get healthy. Low carbing IS a part of being healthy in spite of what these nut jobs out there say, Our grandparents and civilization outside the USA all live low carb.
So my steps.....
1 - fast food is taboo.. the ONLY fast food allowed is salad or Sub places with Whole wheat bread or wraps. I don't care if everyone else wants to go out to tacobell for gut bombs... you do not go. do NOT eat that fast food junk.
2 - corn syrup is taboo.. If it's has high fructose corn syrup or any thing but cane sugar or honey in it is taboo. Corn syrup I am certain is the downfall of health.
3 - drink 2 additional pints of water a day. One of them is first thing in the AM. you really need to do this. It helps keep you full as well.
4 - Fresh fruit is no longer taboo... sorry but low carbing usually means leaving out fruit, I disagree. Eat fruit, at least 6 servings a day. Prefer you to eat 1 serving of blueberries or something that is very high in antioxidents daily.
5 - Add mini-exercise where you go... Get a hand exerciser and build your grip while you drive, do not use the elevator for anything more than 3 floors. Get off your butt.
6 - More nuts! the higher fiber type like Almonds. eat at least 10 nuts (small handfull) daily. stay away from the pure fatty ones.
7 - Eat more veggies.. Come on, get over it and eat at least a couple of celery sticks and a carrot stick or something else a day.. add this to what you already eat.
8 - Pay attention.. You cant just wing it, pay attention to what you eat every day. Make a conscious decision to eat good food instead of that crap that everyone else eats. when you shop do not buy crap, and certainly refuse to buy anything that has corn syrup in it.
that's my start for this year.... ¶ 2:00 PM 0 comments
So my steps.....
1 - fast food is taboo.. the ONLY fast food allowed is salad or Sub places with Whole wheat bread or wraps. I don't care if everyone else wants to go out to tacobell for gut bombs... you do not go. do NOT eat that fast food junk.
2 - corn syrup is taboo.. If it's has high fructose corn syrup or any thing but cane sugar or honey in it is taboo. Corn syrup I am certain is the downfall of health.
3 - drink 2 additional pints of water a day. One of them is first thing in the AM. you really need to do this. It helps keep you full as well.
4 - Fresh fruit is no longer taboo... sorry but low carbing usually means leaving out fruit, I disagree. Eat fruit, at least 6 servings a day. Prefer you to eat 1 serving of blueberries or something that is very high in antioxidents daily.
5 - Add mini-exercise where you go... Get a hand exerciser and build your grip while you drive, do not use the elevator for anything more than 3 floors. Get off your butt.
6 - More nuts! the higher fiber type like Almonds. eat at least 10 nuts (small handfull) daily. stay away from the pure fatty ones.
7 - Eat more veggies.. Come on, get over it and eat at least a couple of celery sticks and a carrot stick or something else a day.. add this to what you already eat.
8 - Pay attention.. You cant just wing it, pay attention to what you eat every day. Make a conscious decision to eat good food instead of that crap that everyone else eats. when you shop do not buy crap, and certainly refuse to buy anything that has corn syrup in it.
that's my start for this year.... ¶ 2:00 PM 0 comments
