All posts by Rene Averett

Beef, Breakfast & Brunch, Healthy Life, Recipes

Induction Eating Plan Day 6

So, I’m up to day 6 of the plan and I think it’s going very well. I can’t tell you if I’ve lost weight, but I feel better and my clothes are a little looser. I didn’t weigh at the start and won’t weigh in at the doctor’s office until August, so it will be a surprise if I’ve dropped a few pounds. But I think the fit of my jeans will give me a pretty good clue before then.

Here’s the eating plan for this day:

6/11/2017 Food Net Carb
Breakfast Flax Waffle 0.6
1 slice Bacon 0
Butter 0
Syrup 0
Tea 0
B12 Gummie 1
Lunch Roast Beef Rollup 4.4
Hard Boiled Egg 0.4
Snack Chocolate 1
Dinner Chile Verde 4
1/2 cup Riced Cauliflower 2
Coleslaw 1.8
Tortilla 3
TOTAL CARBS 18.2

Look at the first breakfast item and go bananas! A waffle on an induction period? Who ever heard of that? I can tell you that when I went on Atkins a few years ago, no kind of bread entered the picture and even longer back, the choices were extremely limited.

But now, with the newer approach, many more food are okay on induction. The reason this one works is that it’s made with flax meal rather than flour. While flax is a grain, it’s a marvelous one that has as much fiber in it as it has carbohydrates, so basically, it cancels itself out on the carb meter. Not everyone is a fan of flax meal and it can have some effect on your digestive system similar to a laxative, but I can say the golden flax is delicious and it does help regularity.

I really like this waffle and flax breads are okay in my book. But that is up to you to decide. If you don’t like it, hang in there. Almond flour waffles aren’t too many days away.

Fluffy Flax Waffles

Atkins recipe

I made a couple of minor changes in this. Atkins called for coconut milk and I didn’t want to open a 4 cup container for 1 tablespoon, so I sub’d in cream. I also added a little more sugar substitute. I barely had enough batter to fill my waffle iron, so next time I make it, I may add 1 more tablespoon of the protein powder. It also called for a pinch of salt, but if you use baking powder, there is enough salt in that. I am not sure what baking powder does in this recipe as I don’t think it reacts with the ingredients. Next time I make it, I will make it without the baking powder and see if changes anything.

1 tablespoon Coconut Milk or 1/2 tablespoon Cream plus 1/2 tablespoon Water
1 Egg
1/2 tablespoon Vegetable Oil
1/2 teaspoon Vanilla Extract
1/4 cup Golden Flax Meal
1 tablespoon Vanilla Whey Protein Powder
1/2 teaspoon Baking Powder
1 tablespoon Sugar Substitute*
1/8 teaspoon Nutmeg

Preheat the waffle iron.

In a small bowl, use a whisk to mix the milk or cream and water with the egg, oil, and vanilla extract until blended. Add the rest of the ingredients and mix well.

Spray the waffle iron with baking spray or rub a little oil on the griddles to prevent sticking. Pour the mixture into the middle of the iron and spread it around with a spatula to make sure each well is coated.

Cook for two minutes until the steam from the iron is almost gone. If the lid lifts without resistance, then the waffle is done. If not cook about 10 seconds longer. The lid will lift easily when it’s done.

Cut the waffle in two and serve with butter and sugar-free syrup. I used Mrs. Butterworth’s, but there are several brands available.

Makes 2 servings.

Nutrition information per serving:
Calories: 176 Fat: 15.4 g Net Carbs: 0.6 g Protein: 6.3 g

* Use liquid sucralose or Xylitol or other sugar alcohol to avoid any carbs from the sweetener. The granulated variety has up to 1 net carb in the substance used to carry the sweetener.

Roast Beef Roll-up

I was so full from that waffle that I didn’t want a big lunch. I settled on a simple roast beef lettuce roll. This is easy to make and very satisfying. To add a little more protein, I also added a hard boiled egg. The meat and cheese can vary with your own preferences.

1 slice Colby Jack Cheese
1 thick sliced piece of Roast Beef (about 2 oz.)
1 tablespoon Philadelphia Chive & Onion Cream cheese Spread
1 slice Tomatoes – thinly sliced
1 leaf Romaine Lettuce
1 tablespoon Mayonnaise

Place lettuce on the plate, then put the roast beef on top and spread the cream cheese spread over the top. Put the cheese on top of that, then the sliced tomato. Put whole packet across a large leaf of lettuce, then roll from the narrow end to the larger end in a loose roll. Put face down on the plate. Use a toothpick to hold it together if needed.

Makes one roll.

Nutrition Information per roll:
Calories: 289 Fat: 23.1 Net Carbs: 4.4 g Protein: 16.3 g

Dinner was leftovers from Day 2, the Chile Verde Casserole. If you didn’t have leftovers, then here’s another option for a tasty dinner that is easy to make and induction-friendly. Try this delicious Salisbury Steak (that’s another name for hamburger steak.)

Atkins Diet Tips, Healthy Life, Vegetables & Salads

Induction Eating Plan – Day 5

I’m a little late getting this post done. I ran out of time yesterday and couldn’t manage any more after midnight. So, here’s my Day 5 induction plan menu. I actually repeated a breakfast item and I went out to lunch, so I’ll put those in the diet plan, but I’ll also give you links to a couple of other options.

6/10/2017 Food NC
Breakfast chorizo scramble 2
Turnips/w butter 3
coffee 1
Vitamin B12 Gummie 1
Lunch 1/2 Fajita Salad 7.2
coffee 2
Dinner Pork Riblets 0
Coleslaw 1.8
Total Net Carbs 18

 

Breakfast was a repeat of Day  2 with the repeat of Chorizo with scrambled egg. I usually make enough for two from that recipe, so it’s simple to reheat. I had leftover hash brown turnips from Day 3, so I ate those.

Turnip home fries for breakfast. Give them a try.

Here’s a photo of breakfast with the turnips. Very tasty, believe it or not. They are one of my five go-to potato substitutes. The other four are cauliflower, daikon radishes, kohlrabi, and celery root. Don’t scoff! Almost all of them are 40% lower in carbohydrates than potatoes or sweet potatoes, have a similar flavor when prepared the same way as a potato, and are more equally as versatile to use.

This little chart compares the carbohydrates in all of these options. If you learn to rarely eat potatoes, you will save a bundle of carbohydrates every day.

Food Carbs/1 cup Fiber Net Carbs
Potato 23.6 3.6 20
Sweet Potato 32.3 4 28.3
Daikon Radish 9.4 3.6 5.8
Cauliflower 5.2 2.5 2.7
Kohlrabi 8.4 4.9 3.5
Celery Root 14 2 12
Turnips 8.4 2.3 6.1
Broccoli Stems 6 2.4 3.6

Link to another delicious and induction friendly breakfast recipe: Spicy Egg Casserole

My lunch was a treat on this day as PK and I went to a favorite restaurant and had a chicken fajita salad. At this time, I don’t have a homemade chicken fajita salad recipe or even just chicken fajitas. I’ll have to work on that.  But there are many on the internet if you want to hunt for one. Just be cautious of the ingredients. The one I ordered had white meat chicken, onions, bell peppers, an oil and spice marinade, and included a house salsa that had tomatoes, cilantro and oil in it. Add in lettuce, tomato slices, and cucumber slices with two tablespoons of chipotle ranch dressing and it is a nice low carb salad, but those veggies and dressing do add up to about 7.2 net carbs. I ate half the salad, so the full salad would have been about 14.5 net carbs. I like to leave a little extra space in my daily count for carbs I might have missed.

Here’s a link to a Bacon, Lettuce, and Tomato salad that is on this site.

Tasty Coleslaw

Dinner was a pork riblet that was already seasoned and just needed to be grilled. Great for the summer grill or under the broiler. This was 0 net carbs for the rib, which was awesome.

This is simple to make, especially if you start with the angel hair grated cabbage that you can buy at the store.

2 cups grated Cabbage
1/2 cup grated Kohlrabi
1/2 cup grated Daikon Radish
3 tablespoon Mayonnaise
2 tablespoons Sugar-free Pear Vinegarette or other sweet vinegarette

Clean, peel, and grate the kohlrabi and daikon. (If you can’t find Kohlrabi, you can substitute in broccoli stems.) In a 2 quart bowl, mix the vegetables together. In a small bowl, add the mayonnaise and pear vinegarette. Mix together until well blended, then pour into the vegetables and mix together until the dressing is well distributed.

When you are no longer on phase 1, this recipe can have additions to it, such as grated apple, reduced-sugar craisins, or even fresh blueberries or strawberries. It’s a refreshing salad.

Makes 4 servings.

Nutrition Information per servings:
Calories: 82 Fat: 7.7 g Net Carbs: 1.7 g Protein: 0.8 g

 

Atkins Diet Tips, Breads, Breakfast & Brunch, Healthy Life, Main Dish, Pork, Recipes, Sandwiches, Vegetables & Salads

Induction Eating Plan – Day 4

Back again, with more options for staying on a low carb diet during Induction or Phase 1. This is the toughest part of doing the diet because your body is adjusting to the additional fat and the sudden reduction in starches. Since I was never totally off the eating plan, just over-extended my carbs some, I haven’t experienced what is often called Atkins flu, which is the dizziness and general malaise that comes with it.

So for Day 4, here’s the meal plan:

Breakfast:

Food NC
Cloud Muffin 1.9
Cinnamon 0.2
Butter 0
Tea 0
B12 Gummie 1

 

Cloud Muffin

This is a newer recipe from Atkins that I hadn’t seen before. It’s very simple to make and tastes pretty good. It’s got cream cheese in it, so it’s hard to go wrong.

1 oz Cream Cheese
1 large Egg
2 tablespoons Vanilla Whey Protein
1/4 teaspoon Baking Powder

I omitted the baking powder as I don’t see what good it actually does. It doesn’t have anything to act on in the ingredients.

Put the cream cheese into a microwavabe bowl or mug. Heat for about 10 seonds to warm the cream cheese, but not melt it. Add the egg and whisk it until it is blended with the cream cheese. Add the whey protein powder and baking powder, then whisk to mix into the cream cheese until it is smooth.

You can make this either sweet or savory by mixing in whatever you’d like with it. I add 1 tablespoon sugar substitute for a sweet muffin and 1/2 teaspoon of cinnamon.

Cook in the microwave for 1 minute. Remove and let it sit for a couple of minutes, then remove from the bowl or mug. If it doesn’t release easily, run a knife around the edges to push it loose.

Cut in half and butter or you can pop it into the toaster and get it more crispy.

Makes 1 muffin.

Nutrition information:
Calories:225 Fat:14.6 g Net Carbs:2.4 g Protein:20.9 g

Atkins advises you use a Vanilla Whey Powder that is 1 net carb or less per scoop. I have one that comes in at 1 net carb, but there aren’t many that low.

Lunch:

Food NC
BTLA 1.1
Tea 0
Bread 2.4

 

Bacon, Tomato, Lettuce and Avocado Sandwich

Or BLTA, if you prefer. A great stand-by sandwich. I used the same muffin bread I made my mozzarella cheese sandwich with, so refer to yesterday’s post for that recipe.

Filling only:
2 slices thick bacon, cooked
2 pieces of Lettuce Leaves
1 tomato slice, about 1/4 inch thick
1/4 Avocado
1 tablespoon Mayonnaise

Scoop the avocado out of the skin and mash with a fork. Cut the bread in half across the middle and toast it. Spread mayonnaise on the inside of the bun. Spread the avocado on the bottom piece, then put a piece of lettuce on top. Next add the tomato slice, then the bacon on top of that. Put another piece of lettuce on top before capping it with the top piece of bread. Simple.

Put on whatever low carb bread you prefer.

Nutrition Information:
Calories: 238 Fat: 22.7 g Net Carbs: 1.6 g Protein: 4.3 g

Be sure to add the carb count for the bread. Here’s a tip, you could put it on the Cloud Bread recipe above by making it a savory bread. Add a pinch of salt, a tablespoon of Parmesan Cheese and any savory seasoning you prefer.

Dinner:

Food NC
Sausage with Turnips,Peppers & Onions 5.9
Salad with Pico de Gallo 1.2
Chipotle Ranch Dressing 0

Sausage with Turnips, Peppers, & Onions

1 medium Turnip, diced
4 mini Sweet Peppers, sliced
1 small Onion, diced
20 Lil’ Smokies Sausages, cut into thirds
1 teaspoon Garlic, minced
1 tablespoon Butter
1/2 teaspoon Spicy Seasoning
1/2 cup shredded Cheddar Cheese (optional)

Put the diced turnips in a small pot of water and bring to a boil. Reduce heat to a high simmer and cook for 15 to 20 minutes until the turnips are fork tender. Drain water and let dry a little.

In a non-stick skillet, melt butter over medium high heat, then add onions, garlic, and peppers. Cook until the onion is just tender. Add the turnips and seasoning. Cook until the turnips are slightly browning, then add the sausages and stir in. Cook another five or ten minutes until the sausages are heated well. Add cheddar cheese, if you are using it, and stir until it is melted.

Makes 4 servings.

Nutrition information per serving (with cheese):
Calories: 244.5 Fat: 20.8 g Net Carbs: 5.9 g Protein: 6.9 g

Note: I used Lil’Smokies because I had some in the freezer. You can use any sausage you want in this. Just check the carb count. 20 smokies equal 4 servings at 2 net carbs a serving, so that is your target carb count for the sausage. You can probably go lower.

That’s it for the day. Be back tomorrow with Day 5 of the plan. Hope this is giving you some ideas of how versatile the low carb plan can be. Let me know if you have any specific questions or want to know if you can eat a certain food on induction.

Atkins Diet Tips, Healthy Life

Induction Diet – Day 3

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Continuing on my journey, I’m up to day 3 of my induction run. I’m still doing fine and getting plenty of food. So yesterday, June 8, 2016, this is my menu for the day:

Breakfast:

Food NC
Baked ham & eggs 1.6
Tea 0
Vitamin B12 Gummy 1

Baked Ham and Eggs

1 slice Ham
2 Eggs
4 leaves Baby Spinach, torn
2 tablespoons shredded Cheddar Cheese
Salt and Pepper to taste

Preheat oven to 350 degrees (F).

Spray a 1 cup ramekin (small casserole dish) with baking spray and rub with butter. Add the ham and spinach to the dish. In a small bowl, beat the eggs with a teaspoon of water, then add seasoning and shredded cheese and stir them in. Pour over the ham and spinach.

Bake for 15 to 20 minutes until the eggs are completely set. If you pull them out too soon and they are runny, return them to the hot oven to cook another 5 minutes.

Makes 1 serving.

Nutrition Information:
Calories: 276 Fat: 195 g Net Carbs: 1.6 g Protein:22.3 g

Lunch:

Food NC
Mozzarella Cheese 2
Sugar-free pickles 1
mayonnaise 0
MIM 0.6

 

Grilled Cheese Sandwich with Pickles

I was so eager to eat this that I forgot to take a photo until halfway through it.

Yep, I made a grilled cheese sandwich with mozzarella cheese, which is absolutely delicious. This was very satisfying. I made a flax meal Muffin in a Minute for my bread. This is the basic Atkins recipe, but I do a couple of things differently. While you usually don’t eat bread during induction, the flax meal version is okay for it.

For the MIM

1 Egg
1 tablespoon Olive Oil
2 tablespoon Golden Flax Meal
Pinch Salt and Pepper
1 tablespoon Grated Parmesan Cheese

In a 3 to 3 1/2 inch round bowl, add the egg and olive oil and mix together with a whisk or rubber spatula. Add the flax meal, seasonings and Parmesan cheese. Mix well. Tap the bowl a few times to eliminate air bubbles.

Microwave for one minute. Let rest and cool for a few minutes so it is easier to cut. Use a serrated knife to cut the muffin horizontally across the middle.

To make the Grilled Cheese

1/3 to 1/2 cup shredded Mozzarella Cheese or 2 slices of it.
1 tablespoon Butter

Spread butter on the top of the muffin and set aside for the moment. Heat a non-stick skillet over medium high heat. Then put about 1/3 to 1/2 cup of mozzarella cheese on top (or you can use two slices). Put the top over the cheese, buttered side up, then flip the sandwich and place it into the skillet. Let cook for about 5 minutes or until the cheese begins to melt. Use a spatula or wooden spoon to press down on the sandwich. Butter the exposed side of the muffin, then turn the muffin over. You may have to hold it down with your fingers to keep the pieces together. Cook the bottom for another 5 minutes until it is a golden brown.

Remove from the skillet to a serving plate. Add a tablespoon of mayonnaise and a pair of sugar-free sweet pickles or whichever pickle you prefer.

Makes one serving.

Nutrition Information:
Calories:626 Fat: 55.8 g Net Carbs: 2.6 g Protein: 27.5 g

For Dinner:

Food NC
Italian-style Meatloaf 3.8
Turnip Home Fries 3
Green Salad 2

 

When I originally made the meatloaf, I served it with Brussels Sprouts and Green Giant Cauli-rice with Sweet Potatoes.

The Italian Style Meatloaf is one that I made a week or so ago and had in the freezer. You can find the recipe here.

To make the turnips, cut into cubes and cook in hot water until they are fork tender. Drain and dry off. Put a tablespoon of butter into a skillet to melt, then add the turnips and salt and pepper to taste. Cook until they turn a light brown.

I confess, I am getting a little tired of the green salad. Will be looking for different salad ingredients on Saturday.

That sums up the day. To top it off, I had one of the new Atkins Lemon Bars for dessert and that was 3 more net carbs.  Total for the day was 18 g.

 

 

Atkins Diet Tips, Breakfast & Brunch, Healthy Life, Main Dish, Mexican/Spanish Recipes, Pork, Recipes

Induction Eating Plan – Day 2

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Today is the second day of the 20 net carbs or less diet plan. It’s not bad, really, but then I’ve done it before and my usual intake is about 23 net carbs. I’ve been exceeding them a little, which is why I’ve gained weight.  Boy, I have a slooooow metabolism.  Anyway, I’m on day 2 and here’s the menu for June 7, 2017. (I’m one day behind on reporting if you recall.)

If you’re doing this, remember to get enough salt, drink a cup of bullion to help with that, and drink lots of water. Your body goes into withdrawal a bit and you can feel lightheaded and sluggish while you’re adapting to the change in your diet.

Food NC
chorizo scramble 2
Coffee with creamer 1
1/2 tortilla 1.5
Vitamin B12 Gummie 1


Chorizo and Eggs Scrambled

These are super-easy to make and you can use either Mexican-style or Basque-style chorizo. The former has a more liquid chile and melts more than the Basque type. But both work very well. I have a recipe on the site already for this, but the super low version I made follows:

4 oz. Chorizo, Mexican or Basque style
2-3 large Eggs
1 teaspoon dehydrated Minced Onions
2 tablespoons Cheddar Cheese, shredded
6 leaves Baby Spinach, torn into pieces

Break the eggs into a bowl and whisk until mixed, add a little water and the dehydrated onions. Stir, then set aside.

In a skillet, cook the chorizo over medium high heat. Use a spatula to cut and separate the meat until it looks like ground beef. Cook until lightly browned. Stir the egg mixture again, then pour into the skillet, reducing the heat a little so the eggs don’t cook too quickly. Stir the eggs and chorizo together and cook until they begin to firm up. Sprinkle the cheese and the spinach over the top, then stir into the mixture. When the eggs are done to your liking, remove from the heat and serve.

Makes 2 servings

Nutrition information per serving (with 2 eggs):
Calories: 351.4 Fat: 28.2 g Net Carbs: 2.0 g Protein: 21.4 g

The third egg adds about 30 calories and 0.2 net carbs

Lunch:

Food NC
Tuna Salad 2.3
Green Salad 1.6

 

Simple Tuna & Egg Salad

I like my tuna salad with a little bit of sweet, which I get from adding sweet pickles. There are several brands of sugar-free sweet pickles at the markets. I use Del Monte’s. I had left over salad from the first day, so that was the nest for the tuna salad.

5 oz. Tuna, canned or in packet
1 hard boiled egg
2 tablespoons Sugar-free Pickle Relish or chopped Sugar-free pickles
1/4 cup Mayonnaise
1 tablespoon Sugar-free Pickle juice
Pepper to taste
Salt to taste

Put the tuna into a bowl and break it up with a fork or a spatula. Cut the peeled hard-boiled egg into sections and chop it up with the fork, then add to the tuna. Add mayonnaise and mix into the tuna and egg, then add the chopped pickles or relish and the juice. Mix well.

Makes two servings. Great served over a green salad.

Nutrition Information per serving:
Calories: 283 Fat: 23.4 g Net Carbs: 2.3 g Protein: 17.1 g

Dinner and Dessert:

Food NC
Chile Verde with 3.5
1/2 cup Riced Cauliflower
1/4 avocado sliced 0.8
1 T Avocado Salsa 1
1 T Cheddar Cheese 0
Microwave Cheesecake 1.25
1 tsp Raspberry Sauce 0.25


Chile Verde Casserole

Really easy to make . I use Herdez Green Chile Salsa, which comes out to 8 net carbs per 1/2 cup. I find per-made PIco de Gallo at my grocery store. If you can’t find it, then it is chopped tomatoes, onions, garlic, peppers, and cilantro. Find a recipe here at All Recipes.

1 lb Pork Loin or Pork Chop, cubed
1/2 cup Green Chile Salsa
1/2 cup pre-made Pico de Gallo
Salt and Pepper to taste
1 tablespoon Olive Oil
2 cups riced Cauliflower

Pre-cook the riced cauliflower in a pan or the microwave for about 6 minutes to soften.

In a hot skillet, add the olive oil then add the pork and cook until browned. Stir in the green chile salsa and 1/4 cup water, then turn the heat to a high simmer. Let cook about 10 minutes until the pork is tender. Add the Pico de Gallo and seasonings. Let cook another 10 minutes, then stir in the riced cauliflower. Cook, stirring occasionally, for about 10 more minutes until the dish is thickened and the cauli-rice is hot. Serve.

Makes 4 servings.

Nutrition information per serving:
Calories: 295 Fat: 15.5 g Net Carbs: 3.5 g Protein: 33.1 g

For the Microwave Cheesecake, please visit this great website where I found it a few years ago.  Total carbs for the day is 16.5 g.

That’s it for this day. Be back tomorrow with more.