Chicken has to be one of the most versatile meats there is. It can be roasted, grilled, baked, fried, pot roasted and so on. Chicken also has the advantage of being a low carb high protein meat. So when it comes to what to eat on a low carb diet, chicken tops the list. Here I have suggested three fairy quick and delicious low carb chicken recipes that everyone will enjoy, not just those on a low carb diet.
Firstly, grilled chilli chicken. This is a fairly hot, spicy dish that is best served on a bed of lettuce with the green onion dressing. The onion, garlic and spices can be chopped together in a blender to make a quick marinade.
Grilled Chilli Chicken
Ingredients:
110g red onion chopped
2 medium garlic cloves, crushed
1 tablespoon chilli powder
1 teaspoon ground cumin
Pinch of salt
Freshly ground black pepper
50ml freshly squeezed lemon juice
225g boneless, skinless chicken breasts
2 tablespoons Dijon mustard
4 teaspoons olive oil
1 tablespoon water
4 spring onions, sliced
Half a head cos lettuce, torn into bite- sized pieces
2 medium tomatoes, cut into wedges
Method:
* Preheat the grill. In a bowl combine the onion, garlic, chilli, cumin, salt and pepper.
* Remove any visible fat from the chicken and make several holes in the meat with a fork.
* Place in a bowl and spread over the marinade evenly to coat the chicken. Leave for 15 minutes turning once.
* Cover a baking tray with foil and grill for 5 minutes. Turn and grill the other side for a further 5 minutes. Remove from the grill and leave to cool.
* Once cool, slice into strips.
* Whisk the lemon juice and mustard together in a small bowl, then whisk in the oil and water. Add the spring onions.
* Divide the lettuce between two plates and top with tomatoes and the chicken strips.
* Serve with the dressing.
For a really quick low carb chicken recipe supper dish, chicken with parmesan and tomato sauce can be ready in 20 minutes. Try to use a good quality parmesan cheese as it makes all the difference to this dish.
Ingredients:
olive oil spray
225g skinless, boneless chicken breast
Freshly ground salt and pepper
125ml low-sugar, low-fat tomato sauce for pasta
2 tablespoons freshly grated parmesan cheese
Method:
* Place a medium sized non-stick frying pan over a medium heat. Spray with olive oil.
* Brown the chicken breasts for 2 minutes on each side. Season each cooked side with salt and pepper.
* Add the tomato sauce to the pan and simmer for 4 minutes.
* Sprinkle with the parmesan cheese, cover with a lid and set aside for 1 minute.
* Divide between 2 plates and serve with a selection of low carb vegetables such as cauliflower, green beans, mushrooms or spinach.
A favorite low carb chicken recipe is chicken fajitas. Chicken fajitas make a lovely light meal and can even be taken to work as a cold low carb lunch. Using a mixture of red, yellow and green peppers make this a very colorful dish.
Ingredients:
50ml freshly squeezed lemon juice
3 teaspoons rapeseed oil, divided
1 teaspoon cumin
pinch ground cayenne
225g boneless, skinless chicken breast, very thinly sliced
4 x 8in wholemeal tortillas
225g red onion
2 each of red, yellow and green peppers, sliced
4 garlic cloves, crushed
2 medium tomatoes, diced
50g cheddar cheese, grated
25g fresh coriander leaves, chopped
Method:
* Preheat the oven to 180c/ 350F
* In a microwavable bowl, mix the lemon juice with 1 teaspoon of the oil, cumin and cayenne. Microwave on high for 30 seconds.
* Place the chicken breasts in the marinade for 20 minutes, making sure all the chicken is covered.
* Wrap the tortillas tightly in foil and place in the oven for 10 minutes. Remove and leave in the foil parcel.
* Heat the remaining oil in a non-stick frying pan until it begins to smoke.
* Saute the chicken in the pan for about 1 minute then add the peppers, onion and garlic. Cook for 2 minutes.
* Add the remaining marinade and toss together with the chicken and vegetables for another minute. The sauce should reduce a little and coat the chicken.
To Serve:
Arrange the diced tomatoes, grated cheese and coriander in small bowls. Spoon the chicken and vegetables onto a warm serving dish along with the wrapped tortillas. Fill the tortillas and sprinkle with cheese, tomatoes and coriander. Fold to eat.
These are just three delicious low carb chicken recipes. Many more can be found on line or in low carb recipe books. As chicken is such a popular low carb diet food you may already have lots of recipes to follow or adapt to make them low carb.
Click Here To Find Out About The Famous Scarsdale Low Carb Diet Which Has Been Proven Successful By Ordinary People!
Learning about a good Low Carb Diet can be a minefield, but move beyond the technical jargon and its all simply a matter of understanding which foods are best for your health. FREE information available on this site will hopefully lead you in the right direction.
Sunday, 8 May 2011
Low Carb Breakfast
Most dietitians and nutritionists agree that having a good breakfast in the morning is very important. Deciding to opt for a low carb diet, especially in aiding weight loss, should also include a healthy low carb breakfast.
There are many low carb breakfast options that are both quick and easy to make and will help you feel fuller for longer. Here I have given you some low carb breakfast recipes to help you stick to a low carb diet regimen and fulfil some of your dietary needs for the day.
Before you decide on a low carb breakfast food, it is important that you understand which foods are low in carbohydrates. Foods vary greatly in their carbohydrate content and are split up into two categories, simple carbohydrates and complex carbohydrates. For those wishing to follow a low carb diet, whether it be for weight loss or to control diabetes, the main rule is to opt for complex carbohydrate foods such as meat, poultry, fish, dairy products and some non-starchy vegetables. Depending on the particular low carb diet plan you have chosen, some diets allow fruits and whole grains.
Eggs are probably the most popular and easiest low carb breakfast you can make. Eggs are not only incredibly versatile, but cheap and nutritious too. Eggs and bacon, accompanied with mushrooms and tomato, make a very traditional breakfast that will keep you satisfied all morning. Eggs can also be scrambled, poached or boiled.
For a little more variety try Florentine eggs and ham.
Ingredients;
275g washed ready to eat fresh spinach
2 table spoons freshly grated parmesan cheese
salt and freshly ground black pepper to taste
225g sliced lean ham
1 tablespoon white distilled vinegar
2 eggs
Microwave the spinach on high for 5 minutes. Sprinkle with the cheese and season to taste. Chop the spinach into bite sized pieces and divide onto two plates. Saute the ham in a non-stick frying pan for 2 minutes or until slightly browned. Divide over the plates of spinach.
Add the vinegar to a pan of simmering water and create a whirlpool in the center. Drop an egg into the whirlpool, turn off heat and leave covered for 4 minutes or until set. Repeat with the second egg.
Serve the eggs over the ham.
Omelettes also make a quick and substantial low carb breakfast. Try adding ham, mushrooms, cheese or peppers to your omelette to add more flavor.
Low-carb burritos make a very filling breakfast dish. First scramble some eggs, and add some jalapenos. Fill a low-carb tortilla with the eggs and sprinkle over with grated cheese and salsa.
If you are used to having cereal in the mornings for a quick breakfast beware, most cereals have a high carbohydrate content and are not included on a low carb diet. However, there are some cereals which have a lower carbohydrate value and make very good low carb breakfast food. It is important to read the carbohydrate content on the packet first.
Oatmeal in the morning is a good low carb breakfast alternative if you want a hot breakfast, but not eggs. This can easily be made in the microwave.
Ingredients
110g oatmeal
450ml water
225ml skimmed milk or soya milk
2g artificial sweetener (optional)
Combine the oatmeal and water in a microwave safe bowl and cook on high for 4 minutes. Stir in the milk and sweetener if used and divide between 2 bowls.
If preparing on the hob, combine the oatmeal and water in a saucepan and bring to the boil over a medium heat. Reduce the heat and cook for a further 5 minutes, stirring occasionally. Stir in the milk and sweetener, divide between 2 bowls.
For those who prefer a cold meal in the mornings, plain or flavored low carb yogurt is a good breakfast
option. Combining the yogurt with a cup of nuts or frozen berries or flax seed makes a quick low carb breakfast option.
Low carb shakes are another quick option that will keep you satisfied for some time. These can be bought already prepared from health stores or you can make your own. Blend together a cup of milk or soya milk with 1 scoop of vanilla or chocolate low carb protein powder, half a cup of coconut milk, 2 tablespoons flax seed, sweetener to taste and 3-4 ice cubes.
These are just a few suggestions for a low carb breakfast. Once having done some research to identify the right sort of low carb foods you can have will make it easier for you to stock up on your favourite ingredients. Varying your meals will also help you stick to your diet and achieve your low carb diet weight loss successfully.
There are many low carb breakfast options that are both quick and easy to make and will help you feel fuller for longer. Here I have given you some low carb breakfast recipes to help you stick to a low carb diet regimen and fulfil some of your dietary needs for the day.
Before you decide on a low carb breakfast food, it is important that you understand which foods are low in carbohydrates. Foods vary greatly in their carbohydrate content and are split up into two categories, simple carbohydrates and complex carbohydrates. For those wishing to follow a low carb diet, whether it be for weight loss or to control diabetes, the main rule is to opt for complex carbohydrate foods such as meat, poultry, fish, dairy products and some non-starchy vegetables. Depending on the particular low carb diet plan you have chosen, some diets allow fruits and whole grains.
Eggs are probably the most popular and easiest low carb breakfast you can make. Eggs are not only incredibly versatile, but cheap and nutritious too. Eggs and bacon, accompanied with mushrooms and tomato, make a very traditional breakfast that will keep you satisfied all morning. Eggs can also be scrambled, poached or boiled.
For a little more variety try Florentine eggs and ham.
Ingredients;
275g washed ready to eat fresh spinach
2 table spoons freshly grated parmesan cheese
salt and freshly ground black pepper to taste
225g sliced lean ham
1 tablespoon white distilled vinegar
2 eggs
Microwave the spinach on high for 5 minutes. Sprinkle with the cheese and season to taste. Chop the spinach into bite sized pieces and divide onto two plates. Saute the ham in a non-stick frying pan for 2 minutes or until slightly browned. Divide over the plates of spinach.
Add the vinegar to a pan of simmering water and create a whirlpool in the center. Drop an egg into the whirlpool, turn off heat and leave covered for 4 minutes or until set. Repeat with the second egg.
Serve the eggs over the ham.
Omelettes also make a quick and substantial low carb breakfast. Try adding ham, mushrooms, cheese or peppers to your omelette to add more flavor.
Low-carb burritos make a very filling breakfast dish. First scramble some eggs, and add some jalapenos. Fill a low-carb tortilla with the eggs and sprinkle over with grated cheese and salsa.
If you are used to having cereal in the mornings for a quick breakfast beware, most cereals have a high carbohydrate content and are not included on a low carb diet. However, there are some cereals which have a lower carbohydrate value and make very good low carb breakfast food. It is important to read the carbohydrate content on the packet first.
Oatmeal in the morning is a good low carb breakfast alternative if you want a hot breakfast, but not eggs. This can easily be made in the microwave.
Ingredients
110g oatmeal
450ml water
225ml skimmed milk or soya milk
2g artificial sweetener (optional)
Combine the oatmeal and water in a microwave safe bowl and cook on high for 4 minutes. Stir in the milk and sweetener if used and divide between 2 bowls.
If preparing on the hob, combine the oatmeal and water in a saucepan and bring to the boil over a medium heat. Reduce the heat and cook for a further 5 minutes, stirring occasionally. Stir in the milk and sweetener, divide between 2 bowls.
For those who prefer a cold meal in the mornings, plain or flavored low carb yogurt is a good breakfast
option. Combining the yogurt with a cup of nuts or frozen berries or flax seed makes a quick low carb breakfast option.
Low carb shakes are another quick option that will keep you satisfied for some time. These can be bought already prepared from health stores or you can make your own. Blend together a cup of milk or soya milk with 1 scoop of vanilla or chocolate low carb protein powder, half a cup of coconut milk, 2 tablespoons flax seed, sweetener to taste and 3-4 ice cubes.
These are just a few suggestions for a low carb breakfast. Once having done some research to identify the right sort of low carb foods you can have will make it easier for you to stock up on your favourite ingredients. Varying your meals will also help you stick to your diet and achieve your low carb diet weight loss successfully.
Low Carb Lunch
Lunch time can often be a problem for many people. Whether you are at work or home, most of us tend to grab a snack at lunch time, usually in the form of an easy to make or buy sandwich. However, if you are on a low carb diet, bread is usually not an option. Here I have suggested a selection of ideas for a low carb lunch that can just as easily be made to take to work or for a low carb lunch at home.
Salads are a popular choice for someone on a low carb diet. Salads need not be a boring plate of lettuce and cheese on a low carb diet. Use lots of salad greens such a rocket, spinach and watercress. These not only add a lovely peppery flavor to a salad, but contain a good variety of nutrients than lettuce. Many salads can be bought pre-prepared. So when buying for a low carb lunch, having a bag in the fridge is very convenient.
You are only limited by your imagination as to what goes into your salad. Cold meats such as chicken, beef, pork make a filling low carb lunch. Fish such as salmon and tuna (tinned or fresh) or seafood, not only make a filling lunch, but provide you with essential vitamins and minerals. A Greek salad using feta cheese and extra eggs for protein or the classic Caesar salad are easy to prepare and pack for work.
When on any diet it is important to have variety to stop boredom creeping in, so try to vary your low carb lunch menu. Adding flavor to your salads helps make them more interesting. So if using chicken in your salad, think about having chicken tikka or grilled chicken marinated in your favourite herbs and spices.
Adding a dressing to your salad is another way to add interest and flavor. If using bottled dressings always check the labels for carb values first by looking at the grams of carbohydrates. Many branded salad dressings have a high carb value. But there are many salad dressings you can make up yourself. Using olive oil as a salad dressing is very versatile. Olive oil can be bought with herbs such as basil and garlic already added. Keep a bottle at work to pour over your salad at the last moment to keep it crisp and fresh.
One very simple dressing that goes with many low carb lunch salads is lime dressing. You will need: 1 tablespoon lime juice, 1 teaspoon water, 2 tablespoons extra virgin olive oil, seasoning to taste and some sweetener to taste. Put the lime juice and water in a bowl and add the sweetener. Season to taste and whisk together. Whisk in the olive oil.
For those who prefer something hot for their low carb lunch, soup provides a complete meal in a bowl. There a very few ready made soups that are low carb, so if buying soup read the label first. Miso soup is one low carb soup. Low carb soup is a great way to use up leftovers, make up a big batch and freeze it to have a ready supply of low carb lunches. There are many low carb soup recipes on line.
If cooking chicken, a delicious base for a soup is the chicken stock. Boil the bones from the chicken for at least half an hour, longer if you have time. Strain through a sieve and either cool and freeze for later or use straight away for your soup. Frying some onions or leeks and adding low carb vegetables such as mushrooms and peppers and then blending them together with the chicken stock makes a very comforting low carb lunch.
Eggs are another great low carb lunch that are quick and easy to prepare. Omelettes can be loaded with many different low carb ingredients such as cheese, ham, mushrooms, peppers or low carb vegetables. Or have scrambled egg in a low carb tortilla topped with cheese.
Of course if you have to eat out at work it is not all that easy to find a low carb restaurant or snack bar. But with a little thought you can choose somewhere to eat that has low carb foods on the menu. For instance a steak restaurant, you could have the steak and a green salad or grilled chicken or salmon. Many pizza places have very good salads, just make sure you ask for the dressing on the side. And yes you can have a burger, just don't eat the bun.
For those wishing to buy a low carb lunch or low carb fast food ready prepared there are many low carb protein shakes and low carb bars on the market. Low carb protein bars provide a quick snack. While this is not sufficient for a daily meal, they are handy to have in an emergency and can be kept in the office drawer or kitchen cupboard.
One of the best ways to make sure you have a low carb lunch ready is by using leftovers. When you make a main meal think about making a little extra or saving some for your lunch. Simply put it in a plastic container in the fridge for the next day or freeze batches for another time. This way you can build up a varied selection of 'ready meals'.
There are many low carb recipes on line to help you choose your low carb lunch. Being prepared for your week ahead also helps you stick to your low carb diet. Make a menu plan for the week and shop for the ingredients you will need. This is also a good way to save waste.
Click Here To Find Out About The Famous Scarsdale Low Carb Diet Which Has Been Proven Successful By Ordinary People!
Salads are a popular choice for someone on a low carb diet. Salads need not be a boring plate of lettuce and cheese on a low carb diet. Use lots of salad greens such a rocket, spinach and watercress. These not only add a lovely peppery flavor to a salad, but contain a good variety of nutrients than lettuce. Many salads can be bought pre-prepared. So when buying for a low carb lunch, having a bag in the fridge is very convenient.
You are only limited by your imagination as to what goes into your salad. Cold meats such as chicken, beef, pork make a filling low carb lunch. Fish such as salmon and tuna (tinned or fresh) or seafood, not only make a filling lunch, but provide you with essential vitamins and minerals. A Greek salad using feta cheese and extra eggs for protein or the classic Caesar salad are easy to prepare and pack for work.
When on any diet it is important to have variety to stop boredom creeping in, so try to vary your low carb lunch menu. Adding flavor to your salads helps make them more interesting. So if using chicken in your salad, think about having chicken tikka or grilled chicken marinated in your favourite herbs and spices.
Adding a dressing to your salad is another way to add interest and flavor. If using bottled dressings always check the labels for carb values first by looking at the grams of carbohydrates. Many branded salad dressings have a high carb value. But there are many salad dressings you can make up yourself. Using olive oil as a salad dressing is very versatile. Olive oil can be bought with herbs such as basil and garlic already added. Keep a bottle at work to pour over your salad at the last moment to keep it crisp and fresh.
One very simple dressing that goes with many low carb lunch salads is lime dressing. You will need: 1 tablespoon lime juice, 1 teaspoon water, 2 tablespoons extra virgin olive oil, seasoning to taste and some sweetener to taste. Put the lime juice and water in a bowl and add the sweetener. Season to taste and whisk together. Whisk in the olive oil.
For those who prefer something hot for their low carb lunch, soup provides a complete meal in a bowl. There a very few ready made soups that are low carb, so if buying soup read the label first. Miso soup is one low carb soup. Low carb soup is a great way to use up leftovers, make up a big batch and freeze it to have a ready supply of low carb lunches. There are many low carb soup recipes on line.
If cooking chicken, a delicious base for a soup is the chicken stock. Boil the bones from the chicken for at least half an hour, longer if you have time. Strain through a sieve and either cool and freeze for later or use straight away for your soup. Frying some onions or leeks and adding low carb vegetables such as mushrooms and peppers and then blending them together with the chicken stock makes a very comforting low carb lunch.
Eggs are another great low carb lunch that are quick and easy to prepare. Omelettes can be loaded with many different low carb ingredients such as cheese, ham, mushrooms, peppers or low carb vegetables. Or have scrambled egg in a low carb tortilla topped with cheese.
Of course if you have to eat out at work it is not all that easy to find a low carb restaurant or snack bar. But with a little thought you can choose somewhere to eat that has low carb foods on the menu. For instance a steak restaurant, you could have the steak and a green salad or grilled chicken or salmon. Many pizza places have very good salads, just make sure you ask for the dressing on the side. And yes you can have a burger, just don't eat the bun.
For those wishing to buy a low carb lunch or low carb fast food ready prepared there are many low carb protein shakes and low carb bars on the market. Low carb protein bars provide a quick snack. While this is not sufficient for a daily meal, they are handy to have in an emergency and can be kept in the office drawer or kitchen cupboard.
One of the best ways to make sure you have a low carb lunch ready is by using leftovers. When you make a main meal think about making a little extra or saving some for your lunch. Simply put it in a plastic container in the fridge for the next day or freeze batches for another time. This way you can build up a varied selection of 'ready meals'.
There are many low carb recipes on line to help you choose your low carb lunch. Being prepared for your week ahead also helps you stick to your low carb diet. Make a menu plan for the week and shop for the ingredients you will need. This is also a good way to save waste.
Click Here To Find Out About The Famous Scarsdale Low Carb Diet Which Has Been Proven Successful By Ordinary People!
Low Carb Dinner
Dinner will probably be your main meal for the day. For this reason it needs to be satisfying and nutritious. Being on a low carb diet doesn't mean that having a low carb dinner needs to be any different.
Once having got to grips with the foods you can and cannot eat on a low carb diet, you will see that most main meals can be adapted in some way to be made low carb. If you are going to stick to any diet it is important that you enjoy the food you eat and have plenty of variety to stop becoming bored. Here I have made some low carb dinner suggestions to do just that.
When embarking on a low carb diet it is well worth stocking up on a few staple foods first, so that you are never without the right low carb diet foods. This includes flavourings such as herbs and spices, olive oil, eggs, no-sugar added oil and vinegar dressing and cheeses. A good selection of low carb vegetables in the freezer such as spinach, green beans and diced onion will ensure you always have an accompaniment for your low carb dinner dish.
Depending on the type of low carb diet you are on, some low carb diets allow wholemeal bread, brown rice, wholemeal pitta bread and whole meal tortillas. These ingredients can be very useful to add to your meal. These are what are known as complex carbs or good carbs as opposed to simple carbohydrates which are the bad carbs.
Some low carb diets promote high protein, low carb foods, while others talk about low fat, low carb foods. Whichever type of low carb diet you are following the main bulk of your foods will come from, meat, fish, shell fish, non-starchy vegetables, salad vegetables and some dairy foods. It is surprising just how little you will not be allowed on a low carb diet. If opting for a low fat, low carb diet, then low fat cheeses and very lean meat should be chosen instead of their full fat options.
If wanting a starter with your low carb dinner, making a salad of tomatoes and mozzarella cheese makes a light and tasty starter. This can be made to look very impressive if having a dinner party by making a tomato and mozzarella tower. Simply place some salad leaves on a plate and alternate slices of tomato drizzled with olive oil with slices of mozzarella. Add some basil leaves for extra flavor.
Another great starter for a low carb dinner is soup. Most ready prepared soups are not low carb, but making your own is very simple. A good base for homemade soup is chicken stock made from your left over chicken bones. Place in a pan and cover with water, bring to the boil and simmer for at least 30 minutes, longer if you have time. You can then add to this any combination of low carb vegetables as you like. Mushrooms, peppers and onions make a very satisfying low carb soup.
For the main course of your low carb dinner, meat will probably become the main staple of your diet. If you look at your favourite dishes you will see that many of them can be adapted to suit a low carb diet.
For instance the Sunday roast. You would probably include in your roast dinner, roast meat, potatoes, carrots, green vegetables, cauliflower cheese etc. When cooking a low carb dinner, the only ingredients you would leave out are the potatoes and the cheese sauce. By adding extra green vegetables and grating some strong cheddar cheese on the cauliflower before grilling it, your meal is much the same as everyone elses.
Many people assume that being on a low carb diet means no dessert. It can be difficult as ingredients such as sugar and chocolate are off the list. But yet again many recipes can be adjusted to replace sugar with sweetener or no sugar alternatives. Sugar free jelly is a good stand-by when you fancy something sweet. Low carb cheesecake is a very substantial low carb dinner dessert. But if you want something quick and simple to make, here I have suggested 2 deliciously sweet low carb desserts.
Strawberry Pecan Whip:
Ingredients:
125g sugar free, low calorie strawberry jelly
225ml boiling water
225ml cold water
1 teaspoon vanilla essence
2 tablespoons pecan pieces, toasted
50ml semi-skimmed ricotta cheese
Method:
Dissolve the jelly in the boiling water, stirring until completely dissolved. Add the cold water and place in the refrigerator until partially set. Stir the pecans and vanilla essence into the ricotta cheese. Using a whisk add to the jelly and whip until mixed. Divide between 4 bowls and refrigerate once more to set before serving.
Apricot Almond Custard
Ingredients:
6 dried apricots
125ml skimmed milk
2g sweetener
1/4 teaspoon almond essence
1 egg
1 tablespoon flaked almonds
Method:
Preheat the oven to 180C /350F. Bring a small saucepan of water to the boil and add the apricots. Boil for 3-4 minutes to re-hydrate them, drain and roughly chop. Place the apricots, milk, sweetener, almond essence and egg in a small bowl and mix together. Divide between 2 ovenproof dishes or ramekins. Sprinkle with the almonds and bake for 30 minutes or until the custard is firm.
Being on a low carb diet is particularly useful if you have to cook for the family and do not want to cook separate meals. By adapting and adjusting some of the ingredients, you can eat many of the same things as the rest of the family. It is important however that you do your research and know your low carb foods. If buying packaged foods read the labels first to check the carbohydrate content. Some foods contain surprisingly high carbohydrate levels. Getting a carbohydrates list can be useful, either from a diet book or online.
Once having got to grips with the foods you can and cannot eat on a low carb diet, you will see that most main meals can be adapted in some way to be made low carb. If you are going to stick to any diet it is important that you enjoy the food you eat and have plenty of variety to stop becoming bored. Here I have made some low carb dinner suggestions to do just that.
When embarking on a low carb diet it is well worth stocking up on a few staple foods first, so that you are never without the right low carb diet foods. This includes flavourings such as herbs and spices, olive oil, eggs, no-sugar added oil and vinegar dressing and cheeses. A good selection of low carb vegetables in the freezer such as spinach, green beans and diced onion will ensure you always have an accompaniment for your low carb dinner dish.
Depending on the type of low carb diet you are on, some low carb diets allow wholemeal bread, brown rice, wholemeal pitta bread and whole meal tortillas. These ingredients can be very useful to add to your meal. These are what are known as complex carbs or good carbs as opposed to simple carbohydrates which are the bad carbs.
Some low carb diets promote high protein, low carb foods, while others talk about low fat, low carb foods. Whichever type of low carb diet you are following the main bulk of your foods will come from, meat, fish, shell fish, non-starchy vegetables, salad vegetables and some dairy foods. It is surprising just how little you will not be allowed on a low carb diet. If opting for a low fat, low carb diet, then low fat cheeses and very lean meat should be chosen instead of their full fat options.
If wanting a starter with your low carb dinner, making a salad of tomatoes and mozzarella cheese makes a light and tasty starter. This can be made to look very impressive if having a dinner party by making a tomato and mozzarella tower. Simply place some salad leaves on a plate and alternate slices of tomato drizzled with olive oil with slices of mozzarella. Add some basil leaves for extra flavor.
Another great starter for a low carb dinner is soup. Most ready prepared soups are not low carb, but making your own is very simple. A good base for homemade soup is chicken stock made from your left over chicken bones. Place in a pan and cover with water, bring to the boil and simmer for at least 30 minutes, longer if you have time. You can then add to this any combination of low carb vegetables as you like. Mushrooms, peppers and onions make a very satisfying low carb soup.
For the main course of your low carb dinner, meat will probably become the main staple of your diet. If you look at your favourite dishes you will see that many of them can be adapted to suit a low carb diet.
For instance the Sunday roast. You would probably include in your roast dinner, roast meat, potatoes, carrots, green vegetables, cauliflower cheese etc. When cooking a low carb dinner, the only ingredients you would leave out are the potatoes and the cheese sauce. By adding extra green vegetables and grating some strong cheddar cheese on the cauliflower before grilling it, your meal is much the same as everyone elses.
Many people assume that being on a low carb diet means no dessert. It can be difficult as ingredients such as sugar and chocolate are off the list. But yet again many recipes can be adjusted to replace sugar with sweetener or no sugar alternatives. Sugar free jelly is a good stand-by when you fancy something sweet. Low carb cheesecake is a very substantial low carb dinner dessert. But if you want something quick and simple to make, here I have suggested 2 deliciously sweet low carb desserts.
Strawberry Pecan Whip:
Ingredients:
125g sugar free, low calorie strawberry jelly
225ml boiling water
225ml cold water
1 teaspoon vanilla essence
2 tablespoons pecan pieces, toasted
50ml semi-skimmed ricotta cheese
Method:
Dissolve the jelly in the boiling water, stirring until completely dissolved. Add the cold water and place in the refrigerator until partially set. Stir the pecans and vanilla essence into the ricotta cheese. Using a whisk add to the jelly and whip until mixed. Divide between 4 bowls and refrigerate once more to set before serving.
Apricot Almond Custard
Ingredients:
6 dried apricots
125ml skimmed milk
2g sweetener
1/4 teaspoon almond essence
1 egg
1 tablespoon flaked almonds
Method:
Preheat the oven to 180C /350F. Bring a small saucepan of water to the boil and add the apricots. Boil for 3-4 minutes to re-hydrate them, drain and roughly chop. Place the apricots, milk, sweetener, almond essence and egg in a small bowl and mix together. Divide between 2 ovenproof dishes or ramekins. Sprinkle with the almonds and bake for 30 minutes or until the custard is firm.
Being on a low carb diet is particularly useful if you have to cook for the family and do not want to cook separate meals. By adapting and adjusting some of the ingredients, you can eat many of the same things as the rest of the family. It is important however that you do your research and know your low carb foods. If buying packaged foods read the labels first to check the carbohydrate content. Some foods contain surprisingly high carbohydrate levels. Getting a carbohydrates list can be useful, either from a diet book or online.
Low Carb Desserts
When it comes to dieting sweet desserts are usually off the menu. Most of us have a sweet tooth, so to be able to finish a meal with a delicious low carb dessert can make all the difference in sticking to any diet.
Many of us like to finish off a meal with fruit. However, it is worth checking the carbohydrates in fruit beforehand as some fruits can be very high in carbohydrates and are not included in some low carb diets.
Low carb fruits such as apples, pears and peaches can make a refreshing dessert.
For those who do not have the time to prepare homemade low carb desserts, there are now available many ready to prepare packets of low carb low sugar desserts. These include low carb muffins and low carb cookies. For those who wish to make their own low carb desserts I have chosen 3 popular and fairly simple low carb recipes to make.
One of the most popular dessert is ice cream. It is a dessert that can be made and have in the freezer any time you want it. Low carb ice cream is just as delicious as any other ice cream and can be eaten by the whole family.
Vanilla ice cream
Ingredients:
5 egg yolks
1 cup of splender
3 teaspoons of no-sugar vanilla extract
1 1/4 cups heavy or double cream, whipped
1 cup water
Place egg yolks, vanilla extract, water and sweetener in a blender. Blend together on medium for 30 seconds. Fold the mixture into the whipped cream being careful not to over blend. Pour into a refrigerator tray and freeze for 2 hours.
Makes 8 1/2 servings.
4 net grams of carbohydrates per serving.
Chocolate is a definite no on a low carb diet, but you can satisfy your need for chocolate with this low carb dessert recipe for chocolate mousse.
Chocolate Mousse
Ingredients:
2/3 cup Splender
4 Tbsp unsweetened cocoa
1 pint of heavy or double cream
1/2 Tbsp vanilla extract
Put all the ingredients in a mixing bowl and mix until stiff with an electric blender. Spoon into 4 small dishes or ramekins. Serve immediately or chill until later. Top with sweetener and whipped cream if wanted.
Makes 4 servings
8.1 net grams of carbohydrate per serving
And finally, one all round favorite has to be a cheesecake. Low carb New York ricotta cheesecake not only makes a delicious low carb dessert but a very filling dessert that is also great if you are having guests and still want to stick to your low carb diet.
Low Carb New York Ricotta Cheesecake
Ingredients:
24 ounces cream cheese, softened
1 cup extra fine whole milk ricotta cheese. This can be refined using a food processor for 1 minute.
1/2 cup sour cream
1 1/2 cups splender
1/3 cup heavy or double cream
1 Tbsp no sugar added vanilla extract
1 Tbsp fresh lemon juice
2 eggs
3 egg yolks
1 8 inch springform cake tin
Preheat oven to 400F
First you need to prepare your springform tin.Spray the tin with non-stick cooking spray and set aside. Using a shallow roasting tin big enough to hold the tin, fill about 1 inch of water and place the tray on the center shelf of the oven to pre-heat.
In a bowl beat together the cream cheese, ricotta, sour cream, and sweetener for about one minute using an electric mixer.
In a separate bowl, using a wire whisk mix the heavy cream, vanilla, lemon juice, eggs and egg yolks until well blended.
Turn the mixer onto a medium speed and slowly pour the egg mixture into the cream cheese mixture. Mix until just blended, being careful not to over-whip.
Pour the mixture into the springform tin and place into the heated roasting tin water bath.
Bake for 15 minutes and then lower the oven temperature to 275F and bake for 1 1/2 hours. The top should be a light golden brown and the cake should be pulling away from the sides.
Turn the oven off and leave the cake to cool in the oven for about 3 hours. Then remove the cake and refrigerate before serving.
Serves 12
These are just three very popular low carb dessert recipes. Once you get to grips with what are carbohydrates and how you can make very low carbohydrate meals, you can start to be very inventive with your low carb desserts. There are many free online low carb recipes available to suit the type of low carb diet you choose.
Many of us like to finish off a meal with fruit. However, it is worth checking the carbohydrates in fruit beforehand as some fruits can be very high in carbohydrates and are not included in some low carb diets.
Low carb fruits such as apples, pears and peaches can make a refreshing dessert.
For those who do not have the time to prepare homemade low carb desserts, there are now available many ready to prepare packets of low carb low sugar desserts. These include low carb muffins and low carb cookies. For those who wish to make their own low carb desserts I have chosen 3 popular and fairly simple low carb recipes to make.
One of the most popular dessert is ice cream. It is a dessert that can be made and have in the freezer any time you want it. Low carb ice cream is just as delicious as any other ice cream and can be eaten by the whole family.
Vanilla ice cream
Ingredients:
5 egg yolks
1 cup of splender
3 teaspoons of no-sugar vanilla extract
1 1/4 cups heavy or double cream, whipped
1 cup water
Place egg yolks, vanilla extract, water and sweetener in a blender. Blend together on medium for 30 seconds. Fold the mixture into the whipped cream being careful not to over blend. Pour into a refrigerator tray and freeze for 2 hours.
Makes 8 1/2 servings.
4 net grams of carbohydrates per serving.
Chocolate is a definite no on a low carb diet, but you can satisfy your need for chocolate with this low carb dessert recipe for chocolate mousse.
Chocolate Mousse
Ingredients:
2/3 cup Splender
4 Tbsp unsweetened cocoa
1 pint of heavy or double cream
1/2 Tbsp vanilla extract
Put all the ingredients in a mixing bowl and mix until stiff with an electric blender. Spoon into 4 small dishes or ramekins. Serve immediately or chill until later. Top with sweetener and whipped cream if wanted.
Makes 4 servings
8.1 net grams of carbohydrate per serving
And finally, one all round favorite has to be a cheesecake. Low carb New York ricotta cheesecake not only makes a delicious low carb dessert but a very filling dessert that is also great if you are having guests and still want to stick to your low carb diet.
Low Carb New York Ricotta Cheesecake
Ingredients:
24 ounces cream cheese, softened
1 cup extra fine whole milk ricotta cheese. This can be refined using a food processor for 1 minute.
1/2 cup sour cream
1 1/2 cups splender
1/3 cup heavy or double cream
1 Tbsp no sugar added vanilla extract
1 Tbsp fresh lemon juice
2 eggs
3 egg yolks
1 8 inch springform cake tin
Preheat oven to 400F
First you need to prepare your springform tin.Spray the tin with non-stick cooking spray and set aside. Using a shallow roasting tin big enough to hold the tin, fill about 1 inch of water and place the tray on the center shelf of the oven to pre-heat.
In a bowl beat together the cream cheese, ricotta, sour cream, and sweetener for about one minute using an electric mixer.
In a separate bowl, using a wire whisk mix the heavy cream, vanilla, lemon juice, eggs and egg yolks until well blended.
Turn the mixer onto a medium speed and slowly pour the egg mixture into the cream cheese mixture. Mix until just blended, being careful not to over-whip.
Pour the mixture into the springform tin and place into the heated roasting tin water bath.
Bake for 15 minutes and then lower the oven temperature to 275F and bake for 1 1/2 hours. The top should be a light golden brown and the cake should be pulling away from the sides.
Turn the oven off and leave the cake to cool in the oven for about 3 hours. Then remove the cake and refrigerate before serving.
Serves 12
These are just three very popular low carb dessert recipes. Once you get to grips with what are carbohydrates and how you can make very low carbohydrate meals, you can start to be very inventive with your low carb desserts. There are many free online low carb recipes available to suit the type of low carb diet you choose.
What Are Carbohydrates
Low carbohydrate diets have gained a lot of publicity in recent years and the debate on whether they are good for you or not goes on. But what are carbohydrates or 'carbs'? Why has the concern over carbohydrate foods risen in recent years? To understand what carbohydrates are and how they work, you need to know a little basic chemistry first.
The function of carbs in your body is to provide the main source of energy for the body. Your body either uses the carbohydrates immediately or your body can convert them into fat to store and use later. Carbohydrates or saccharides are sugars and starches which provide energy for humans and animals. There are two types of carbohydrates, simple or monosaccharides and complex, or polysaccharides.
Simple carbohydrates are found in foods such as fruits and dairy and are more easily digested by the body. Because of the way our food is processed now, they are also often found in refined foods such as white sugar, pastas and white bread.
Complex carbohydrates on the other hand, take longer to digest and are mainly found in vegetables, whole grain breads and pastas, brown rice and legumes. The refining processes adopted today removes some of the grain's fibre and nutrients. Therefore, eating a bowl of whole grain cereal such as low carb oatmeal will not only fill you up for longer but give you longer lasting energy than a bowl of sugary cereal due to the way the body uses and processes the carbohydrates.
Once you have eaten carbs in food, it is the job of the liver to digest carbs by breaking them down into simple sugars or glucose. This in turn stimulates the production of insulin in the pancreas. The function of insulin is to convert this sugar into energy by getting it into the body's blood cells. Simple and complex carbohydrates affect the production of insulin in different ways.
When digesting simple carbohydrates, insulin levels rise faster and 'spike' faster and the carbs are used up faster for energy. This is why when you eat a sugary sweet or snack to quickly satisfy hunger or for a quick energy burst, you find that energy levels crash soon after when the sugar 'high' ends. Complex carbohydrates take longer to digest, this results in a longer lasting period of energy and importantly less of an insulin reaction in the body.
If the body produces too much glucose, it will be stored in the liver and the muscle cells as glycogen. This is stored until the body next needs a burst of energy. Any glycogen that isn't stored in the liver or cells is stored in the body as fat. The body uses the immediate stores of glycogen for short term energy needs. However, this is where the problem of being over-weight or developing diabetes can occur. If too much fat is stored and not used as energy, health problems may occur. Only when exercise or workouts are under-taken will the reserves of fat be used as energy.
The recommended carbohydrate intake for an adult on a daily basis varies from one organisation to another. The World Health Organisation recommends 55-75% of dietary energy should come from carbohydrates. Only 10% should come from simple carbs. While the Institute of Medicine recommends 40-65%.
However, no one should have a carb free diet. The body needs a certain amount of carbs to function properly. If insufficient carbs are consumed it may result in health problems such as fatigue, poor mental capacity and muscle cramps. Although carbohydrates are an important part of a persons diet, as a short term measure, the body can produce energy from fat and proteins alone. Hence the rise in very low carb diets and the consumption of foods low in carbs. It is important to remember that low-carb does not mean no-carb. Eating the right types of carbs is important if dieting for a healthy weight loss.
Click Here To Find Out About The Famous Scarsdale Low Carb Diet Which Has Been Proven Successful By Ordinary People!
The function of carbs in your body is to provide the main source of energy for the body. Your body either uses the carbohydrates immediately or your body can convert them into fat to store and use later. Carbohydrates or saccharides are sugars and starches which provide energy for humans and animals. There are two types of carbohydrates, simple or monosaccharides and complex, or polysaccharides.
Simple carbohydrates are found in foods such as fruits and dairy and are more easily digested by the body. Because of the way our food is processed now, they are also often found in refined foods such as white sugar, pastas and white bread.
Complex carbohydrates on the other hand, take longer to digest and are mainly found in vegetables, whole grain breads and pastas, brown rice and legumes. The refining processes adopted today removes some of the grain's fibre and nutrients. Therefore, eating a bowl of whole grain cereal such as low carb oatmeal will not only fill you up for longer but give you longer lasting energy than a bowl of sugary cereal due to the way the body uses and processes the carbohydrates.
Once you have eaten carbs in food, it is the job of the liver to digest carbs by breaking them down into simple sugars or glucose. This in turn stimulates the production of insulin in the pancreas. The function of insulin is to convert this sugar into energy by getting it into the body's blood cells. Simple and complex carbohydrates affect the production of insulin in different ways.
When digesting simple carbohydrates, insulin levels rise faster and 'spike' faster and the carbs are used up faster for energy. This is why when you eat a sugary sweet or snack to quickly satisfy hunger or for a quick energy burst, you find that energy levels crash soon after when the sugar 'high' ends. Complex carbohydrates take longer to digest, this results in a longer lasting period of energy and importantly less of an insulin reaction in the body.
If the body produces too much glucose, it will be stored in the liver and the muscle cells as glycogen. This is stored until the body next needs a burst of energy. Any glycogen that isn't stored in the liver or cells is stored in the body as fat. The body uses the immediate stores of glycogen for short term energy needs. However, this is where the problem of being over-weight or developing diabetes can occur. If too much fat is stored and not used as energy, health problems may occur. Only when exercise or workouts are under-taken will the reserves of fat be used as energy.
The recommended carbohydrate intake for an adult on a daily basis varies from one organisation to another. The World Health Organisation recommends 55-75% of dietary energy should come from carbohydrates. Only 10% should come from simple carbs. While the Institute of Medicine recommends 40-65%.
However, no one should have a carb free diet. The body needs a certain amount of carbs to function properly. If insufficient carbs are consumed it may result in health problems such as fatigue, poor mental capacity and muscle cramps. Although carbohydrates are an important part of a persons diet, as a short term measure, the body can produce energy from fat and proteins alone. Hence the rise in very low carb diets and the consumption of foods low in carbs. It is important to remember that low-carb does not mean no-carb. Eating the right types of carbs is important if dieting for a healthy weight loss.
Click Here To Find Out About The Famous Scarsdale Low Carb Diet Which Has Been Proven Successful By Ordinary People!
Low Carb Weight Loss
There are now many different variations of low carb weight loss diets. Most of them have one thing in common and that is a strict restriction on the number of daily carbohydrates you can eat. Most of the carbohydrates are replaced by fats and proteins. Those on a low carb weight loss diet should get at least 60-70% of their daily calories from fat. Whereas carbohydrates should make up less than 10% or in some diets only 5% of their daily calories.
This may sound more like a weight gain diet than a weight loss diet. This is all to do with the way the body processes and uses carbohydrates. Dietary fat is not necessarily converted into body fat. Carbohydrates on the other hand are readily converted into fat by the hormone insulin.
The function of carbohydrates in the body is to produce energy. This is done by the liver breaking the carbs down into simple sugars or glucose. This results in the pancreas producing insulin which converts this sugar into energy by getting it into the blood cells of the body.
If consuming too many carbohydrates the body produces too much glucose, it will be stored in the liver and the muscle cells as glycogen until the body next needs a burst energy. Any excess glycogen that isn't stored in the liver or cells is stored as body fat. Insulin also stimulates your brain to produce hunger signals, usually causing you to eat more carbohydrates. Hence the increase in weight when high amounts of carbohydrates are eaten.
High carbohydrate eating can become a vicious cycle because of the production of insulin. Once you have eaten something sugary such as a chocolate bar to satisfy hunger, how many times have you felt hungry again very soon after. This is because high carbohydrate or simple carb foods are released into the blood stream very quickly and cause the insulin levels to 'spike' and the energy be used up rapidly. For this reason low carb weight loss diets have proved very successful for some people.
Restricting the intake of carbohydrates puts a stop to this cycle. Because when you restrict your carbohydrate intake, your insulin levels drop and levels of glycogen increase. The glycogen responsible for supplying your body with energy, causes body fat to be burned and cholesterol to be removed from the body. Cholesterol collects in the arteries, deposits of which can lead to heart disease and strokes.
If you severely restrict your daily intake of carbs on a low carb weight loss diet, you put your body into what is known as a state of ketosis. The result of ketosis is that your blood sugar levels stabilize, your insulin levels drop and because the body is burning fat, you lose weight. Unfortunately one of the side effects is bad breath. Drinking more water and using sugar free gum or mints can help with this.
This all sounds very simple and logical. There are however many different types of low carb weight loss diets, all with their own different guide lines. If you wish to start on allow carb weight loss diet, you need to find the most effective diet for you. Some low carb diets restrict the amount of fruit and bread you can have. While others opt for a balance of very low carb foods such as whole grain foods as well as no carb foods.
Being on a low carb weight loss diet does not mean a no carb diet. As much of our energy comes from carbs it is important to include some in the diet. A carbohydrate deficiency can lead to severe fatigue, mental confusion and muscle cramps.
A low carb weight loss diet has had much success for some people in achieving a healthy weight loss. There are many success stories to support a low carb weight loss diet, in particular with people who suffer from diabetes. Being able to control their sugar levels has meant being able to lower doses of medication and insulin as well as having the benefit of losing weight.
There are now a number of low carb weight loss products on the market to help you with your diet. These include low carb snacks, low carb muffins and cookies as well as low carb protein shakes. There is also a growing market in vitamins and mineral supplements for low carb dieters. This is because some low carb weight loss diets do not include certain grain-based products. These products contain nutrients such as B vitamins and therefore you may be lacking them in your diet. Vitamins C and E found in fruits may also be omitted from the diet. Hence the necessity for added supplements.
Low carb weight loss diets have helped millions of people to lose weight. But if starting a low carb diet it is worth doing some research into the low carb diet you have chosen. You need to be familiar with the structure of the diet and exactly what foods you can eat before you start. If properly followed it can help you achieve your long term weight loss goals.
This may sound more like a weight gain diet than a weight loss diet. This is all to do with the way the body processes and uses carbohydrates. Dietary fat is not necessarily converted into body fat. Carbohydrates on the other hand are readily converted into fat by the hormone insulin.
The function of carbohydrates in the body is to produce energy. This is done by the liver breaking the carbs down into simple sugars or glucose. This results in the pancreas producing insulin which converts this sugar into energy by getting it into the blood cells of the body.
If consuming too many carbohydrates the body produces too much glucose, it will be stored in the liver and the muscle cells as glycogen until the body next needs a burst energy. Any excess glycogen that isn't stored in the liver or cells is stored as body fat. Insulin also stimulates your brain to produce hunger signals, usually causing you to eat more carbohydrates. Hence the increase in weight when high amounts of carbohydrates are eaten.
High carbohydrate eating can become a vicious cycle because of the production of insulin. Once you have eaten something sugary such as a chocolate bar to satisfy hunger, how many times have you felt hungry again very soon after. This is because high carbohydrate or simple carb foods are released into the blood stream very quickly and cause the insulin levels to 'spike' and the energy be used up rapidly. For this reason low carb weight loss diets have proved very successful for some people.
Restricting the intake of carbohydrates puts a stop to this cycle. Because when you restrict your carbohydrate intake, your insulin levels drop and levels of glycogen increase. The glycogen responsible for supplying your body with energy, causes body fat to be burned and cholesterol to be removed from the body. Cholesterol collects in the arteries, deposits of which can lead to heart disease and strokes.
If you severely restrict your daily intake of carbs on a low carb weight loss diet, you put your body into what is known as a state of ketosis. The result of ketosis is that your blood sugar levels stabilize, your insulin levels drop and because the body is burning fat, you lose weight. Unfortunately one of the side effects is bad breath. Drinking more water and using sugar free gum or mints can help with this.
This all sounds very simple and logical. There are however many different types of low carb weight loss diets, all with their own different guide lines. If you wish to start on allow carb weight loss diet, you need to find the most effective diet for you. Some low carb diets restrict the amount of fruit and bread you can have. While others opt for a balance of very low carb foods such as whole grain foods as well as no carb foods.
Being on a low carb weight loss diet does not mean a no carb diet. As much of our energy comes from carbs it is important to include some in the diet. A carbohydrate deficiency can lead to severe fatigue, mental confusion and muscle cramps.
A low carb weight loss diet has had much success for some people in achieving a healthy weight loss. There are many success stories to support a low carb weight loss diet, in particular with people who suffer from diabetes. Being able to control their sugar levels has meant being able to lower doses of medication and insulin as well as having the benefit of losing weight.
There are now a number of low carb weight loss products on the market to help you with your diet. These include low carb snacks, low carb muffins and cookies as well as low carb protein shakes. There is also a growing market in vitamins and mineral supplements for low carb dieters. This is because some low carb weight loss diets do not include certain grain-based products. These products contain nutrients such as B vitamins and therefore you may be lacking them in your diet. Vitamins C and E found in fruits may also be omitted from the diet. Hence the necessity for added supplements.
Low carb weight loss diets have helped millions of people to lose weight. But if starting a low carb diet it is worth doing some research into the low carb diet you have chosen. You need to be familiar with the structure of the diet and exactly what foods you can eat before you start. If properly followed it can help you achieve your long term weight loss goals.
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