I’m excited to launch a new series of little cookbooks that I call Low Carb 15. Simply, it is a little cookbook with fifteen recipes covering one subject or category with delicious adapted to low carb recipes. Since it is almost Cinco de Mayo, I launched with one of my favorite food types — Mexican Food!
I love it and have had to come up with adapted recipes to help keep me in maintenance mode. I sure don’t want to go back up in weight and it is a struggle all the time to not fall off the low carb path and indulge in some of the great food out there. Sure, I do fall off now and then, but I always try to snap back to the low carb intake. But it’s my mission to these days to try to adapt as many recipes for favorite foods to a low carb version.
This booklet has fifteen great recipes for tried and enjoyed Mexican and Tex-Mex food. It includes two recipes for soup, two for desserts, one for a spicy cheesy cornbread made with low carb flours, and the rest are main course items. A few of the recipes have been posted on this blog, but there are several new, never posted ones that are exclusive to this book.
The booklet is only available on eBook. At the moment, it is available from Smashwords (see widget above) andAmazon Kindle. It will be available on iBooks, Barnes and Noble, and Kobe soon.
So check it out and treat yourself to a copy. If you like it, please review it. Thanks. And happy Cinco de Mayo!
Just in time for the start of the major holiday season that begins with Halloween and runs through New Year’s almost non-stop, my new low carb cookbook “Sweets by the Seasons” is coming out! Today, in fact! It’s up on Amazon and at Createspace and ready to help you stay on track during the holidays.
Low carb desserts are absolutely possible and they are very good. Granted, they don’t taste like cakes and cookies made with wheat flour, but they have great flavor of their own and I actually prefer many of them over the flour ones, particularly when I know they aren’t going to add unwanted pounds to my body or wipe out all the good work I’ve done over the last few month to get my weight down and keep it there.
Cranberry Almond Shortbread Torte
This book will give you over 55 recipes for cakes, cookies, candy, pies and other goodies to carry you through all the holidays and special days in between. I think there are more like 64 or 65 recipes in the book. I kept adding them in up until publication date! A few are posted on the Bistro site, but the majority are new and not posted here or anywhere else by me. They are exclusively for the book. Delicious recipes like Pumpkin Chocolate Chip Cookies, Cranberry Almond Shortbread Torte,
Dresden-style Stollen bread made low carb.
Lemon Poppyseed Pound Cake, Dresden-style Stollen Bread and so many more. Great-tasting food that will almost make you feel guilty until you realize they don’t have that many carbs!
It may surprise some low carb eaters that you can add whey protein powder to your baking with really good results. I have often added a tablespoon or two to my muffins and breads to give them both more flavor and texture. I have seen a recipe now and then that uses only whey protein powder to make a pancake or a waffle. I haven’t tried these yet, but I did make a waffle this morning made with Vanilla Whey Protein Powder and Almond Flour and got a really good result. I’ll share that recipe below.
When using protein powders in baking, I usually use it as a small percent of the total flour in the recipe, but you can add more if you wish to experiment. The most I have substituted in is 2/3rds of the flour with the remainder being a low carb baking mix or almond flour. One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.
One big consideration in doing this is the number of net carbs in the protein powder that you’re using. My preferred brand comes from a health food store and is called Nu-Tek Pro 5. It is not inexpensive, but the main reason I buy it is that there is only 1 net carb in a 40-gram scoop. That makes it lower in net carbs than most of the other brands I have checked. It comes in vanilla, chocolate, and strawberry flavors. I use the vanilla more frequently than the other two. There are 145 calories per scoop. If you compare this with a few other brands, you can see that it can make a significant difference in the carb count.
I’m not advocating any particular brand of protein powder and if you check around, you might find others that are equally low carb’d, but take into consideration the size of the scoop and the net carbs when choosing the powder. If you need more powder to make 1/4 cup, then it may increase the carb count. Therefore, the carb count that I get on my recipes is often based on EAS whey protein powder, which is 2 net carbs per 30 g scoop. 1/4 cup is about 3 scoops or 6 net carbs. With my preferred powder, this is reduced to 3 net carbs or less because the scoop is larger and the net carbs are lower. This gives you a starting point to adjust the net carbs up or down, depending on which brand you use.
Vanilla Whey Protein Powder Waffles
I made this in a Belgian waffle maker that has deep holes and requries a little more batter to make a full waffle. I was a little short, but I have adjusted the recipe to accommodate. It will make 4 waffle sections in the round Belgian waffle maker and 2 of them make one serving. If you are using a different waffle maker, it may make 2 waffles.
1/2 cup Vanilla Whey Protein Powder (about 3 to 4 scoops)
2 tablespoon Almond Flour
1 large Egg
1 teaspoon Coconut Oil or Canola Oil
1/4 teaspoon Baking Powder
1/4 teaspoon Vanilla Extract
1 teaspoon Sugar Substitute
2 tablespoons Water
Pre-heat the waffle maker while you mix the batter.
In a small bowl, mix all the ingredients together and stir until completely mixed. You can use a mixer, an immersion mixer, a blender or a whisk. Just make sure the egg is mixed in well.
Spray the waffle maker with cooking spray, then pour the batter equally into each section. Close the lid and cook until the steam stops coming out. This is usually three to four minutes, but it varies. Gently lift the handle and if it opens easily, the waffle is done. If there is resistance, let it cook a little longer.
Carefully lift the waffle from the iron and put on plates, spread with soft butter and serve with sugar-free syrup or fresh fruit, if you wish.
Makes 2 servings
Nutrition Information per serving: Calories: 214.5 Fat: 9.1 g Net Carbs: 3.2 g Protein: 27.7 g
My friend at The Chinese Quest, Mee Magnum, has graciously allowed me to repost this great article about how to approach eating Chinese food at restaurants without over-doing the carbohydrates. It is a challenge, but it is entirely do-able.
Low Carb Chinese Food
This month marks the one-year anniversary that Mini Mee was diagnosed with Type 1 Diabetes. In his three days in the hospital, upon diagnosis, I learned more about carbs than I had known about it in my whole entire life. I had to become keenly aware of his carbohydrate intake so that he would get the proper amount of insulin to offset it. Counting carbs, or carbohydrates, became a way of life of him. And for Mee. To honor him, and The Chinese Quest, I am going to post a series of articles and recipes this month on low carb Chinese food.
As an added bonus, cutting down on your carbs will help you (umm, Mee) to lose the weight you’ve been wanting to lose, and to help you lead a healthier lifestyle. And now I won’t have to give up my Chinese food, or The Chinese Quest!
You don’t have to stop eating Chinese food to follow a low carb diet, but you’ll need to pick your dishes carefully. For instance, a typical serving of a Chinese restaurant staple such as sesame chicken with white rice can contain as much as 76 grams of carbohydrates. Learning what to eat, and what to avoid, can allow you to enjoy Chinese cuisine while keeping your carb count as low as possible.
Clear Soups
Instead of ordering egg rolls, fried wontons, dim sum, dumplings, prawn toast or batter-fried shrimp as an appetizer, go for a clear soup such as egg drop soup, recommends the low carb Atkins diet guidelines. Soups with a heavier consistency usually rely on carbohydrate-rich cornstarch as a thickener, which can add approximately seven grams of carbohydrates per tablespoon.
Tip: Ask your server to help you identify which soups on the menu are prepared without cornstarch.
Stir Fries
Stir fried vegetables, lean beef, chicken, shrimp or a combination such as beef with mushrooms are a low carb Chinese entree choice as long as you ask them to be served without noodles or rice. Many stir fry dishes come seasoned with plum, orange, hoisin, sweet and sour or oyster sauce.
Tip: Ask for yours to be prepared without any sauce, or with a small amount of the sauce served on the side. These sauces contain a large amount of sugar and often include cornstarch.
Grilled Meat, Poultry or Seafood
Avoid Chinese dishes that contain meat, poultry, fish or shellfish that’s been breaded or coated with a thick batter and fried, particularly if the food is served in a thick sauce. A restaurant serving of a batter-coated, sauce-rich entree such as sweet and sour pork can contain more than 70 grams of carbohydrates, even without the addition of noodles or rice.
Tip: Opt for grilled foods instead, such as grilled fish or skewers of chicken or lean beef. If grilled dishes aren’t available, look for steamed entrees.
Egg Foo Young
Egg foo young is a combination of minced vegetables, eggs and small pieces of meat, seafood or poultry cooked into an omelet-style pancake. Egg foo young is traditionally served with a dark brown sauce made from soy sauce, oyster sauce and cornstarch.
Tip: Skip the sauce to avoid excess carbs.
So there you have it, you can have your cake (ok, perhaps NOT literally), and eat it too! Choose your carbs as wisely as you choose the Chinese restaurants you eat in. And for our recommendations and reviews, please check out our Review page, and our Rankings page.
If you have any other suggestions to share, please post them in the comments.
From ARene (Mee Ree)- Check out more of Mee Magnum’s post at The Chinese Questto get more tips, recipes and reviews of some of the great Chinese restaurants in New York.
As a child, I was pudgy from the time I was about 4 years old onward. Until I was three, I was thin, thanks largely to tonsillitis. Once my tonsils were removed, I started eating more and my weight began to increase. My mother tried reduced food – I had a half a sandwich and a piece of fruit for lunch. Try concentrating on school work when you’re hungry all the time. And I didn’t lose any weight. The doctor tried shots and other diets. I was on a weight loss diet most of my young life, mostly low calorie.
When I first went on the Atkins diet when I was 19, I went from 210 pounds down to 160 pounds and I kept it off for about 6 years. This was the high protein version of the diet and even though it recommended vegetables, they weren’t stressed as much as they are now. The recommended carb count for that era was 60 grams per day and net carbs were not even in the picture. I was pretty active in those days. I had a reasonably physical job that meant I was on my feet and moving a lot and I used to ice skate almost every day for several hours. It was when I slipped off the diet, adding in more carbohydrates, that the weight began to go back up again. As is typical with this, those pounds brought back friends with them and my weight went up to about 230 pounds. And there it stayed for several years.
My next attempt with the Atkins diet was with the same method and I lost weight again, although not as successfully. I got down to about 180 pounds and held there for a few years before slipping off it and gaining weight again. The next major weight loss phase was when the roommate went on one of the popular low calories diets that you purchased their food and pretty much ate only that. She began to lose weight on it, but slowly. I maintained you could achieve the same results with using the frozen food brands that are low calories, so I embarked on a 1000 calorie a day diet using primarily frozen foods and keeping under that limit. The only drawback is that you are frequently hungry when you’re functioning at under 1000 calories. I walked during my lunch hours at work and I lost from 230 down to 170 pounds in less than six months. I was much more successful than the roomie on the expensive diet. I also made low calorie meals at home and the Weight Watchers cookbook became a companion then. I converted my favorite Betty Crocker recipes to both low calorie and low carbohydrates in those days.
My first home computer was one of the Coleco Adam models and it allowed the user to program in basic. I knew enough basic code to write a simple food calculator that would calculate the number of calories and carbohydrates in a specific value of food so I was able to adjust recipes fairly accurately.
Once again, I slipped after a few years and those pounds came back to boost my weight to a whopping 300 pounds! Why did the diets fail? I lost the weight but I couldn’t maintain for more than a few years. My body craved things that I couldn’t have or simply tasted awful with the products we had to make them. Sugar substitutes had an after taste that ruined your cheesecake, diet drinks were in the same state. I loved bread and there were no low calorie or low carb substitutes that were any good. I remember trying low fat cheese in a grilled cheese sandwich and it simply refused to melt. It was like plastic.
Switching to a Low Carb Lifestyle
This brings me to 2009. I was now at a slowly climbing weight of 315 pounds and I am not an overeater! I don‘t gorge on food regularly, although now and then a craving would lead me to gulp down more than a serving of something that I really wanted. But generally, my diet was between 1200 and 1500 calories daily. I am 5’ 9 1/2” tall. I am guessing that the lowest weight I could reach and still look healthy would be about 150 lbs. I’ve been as low as 160 lbs. and I was thin, but there was still enough fat on my body to drop another 10 pounds. But I felt healthy at that weight. When I got to 170, I also felt good. And here I was 315 lbs, wearing size 2x (24-26) clothes.
I am mostly healthy, although I have heart arrhythmia although my arteries are clean and my cholesterol is low, but I was beginning to suffer from high blood pressure. Over a few years, I had experienced the pain of kidney stones at least three separate times. For those who’ve had them, you know they are very painful and you’re nauseatingly ill for several hours while the stone passes. In February of 2010, I experienced a cluster of kidney stones that left me ill and eating very little for almost the whole month. I had lost a few pounds in December and January, but by the end of the month, I was down 38 pounds. For several months afterwards, I didn’t eat a lot of food and I wasn’t all that hungry. But I also wasn’t losing any more weight. By the end of the year, I was beginning to inch back up on the scale again and I was trying to lose more.
In February 2011, I began looking at the Atkins program again and I saw that there were changes in it. They talked of the net carbs or effective carbs. I bought the new book and read through it. The initial phase was very restrictive in the foods you could eat, but it wasn’t starvation. I started on it. I dropped a few pounds and stalled while I was house-sitting for a friend in Las Vegas. I was following the diet, but it wasn’t working for me. When I returned home to Reno, I looked though it again and found I was using a food in my salads that was not on the approved list. So I started again. This time I began to lose the weight and by the end of 2011, I had lost 58 pounds. After the initial phase, which I extended to a month, I began the On-going Weight Loss (OWL) phase where you can gradually begin adding foods, one by one, back into your diet. The intent here is to learn what foods affect your weight loss and you can begin increasing the number of net carbs you are eating to determine where your weight loss point is. Sadly, I soon learned that those 20 net carbs are close to the maximum I could consume and continue to lose weight. If I go up to 23 net carbs, I will maintain; over that and I gain. It’s very low and most people are not that restricted.
Since that February of the kidney-stone induced weight loss, to the present, I have lost 140 pounds and am at 175 pounds, and a size 12, now. I plan to get down to 170 pounds, and maybe less, eventually, but I am not stressing over it. It’s a slow process, but I feel great and my blood pressure is normal. I am not hungry most of the time and I snack on low carb items several times a day. My energy level is up and overall, I think I am doing well. I must mention at this point that I don’t exercise that much. I keep telling myself that I should exercise several times a week, but apart from some gardening, banging around the kitchen creating new low carb dishes and a little walking now and then, I am pretty much in front of the computer most of the time.
Adapting to What Works
My New Year’s Day spread, all low carb, except the sweet potatoes we made for PK’s sister From the left clockwise: Broccoli Salad, Harvard beets, Spiral Ham, Irish Style Celery & Kohlrabi. In addition, we had Irish Soda Bread and a Frozen Peppermint Cream Pie, also low carb.
On this journey, I have discovered many foods that I can eat that replace other staples, like rice, beans and potatoes, in my diet. I have adapted recipes to use cauliflower, turnips, kohlrabi and daikon radishes to replace these more starchy vegetables. I generally don’t eat any higher carb vegetables, like potatoes, corn and sweet potatoes. Fruits are very limited as well, although most berries, in moderation, work well. I slip in peaches and other higher carb fruits now and then in very small amounts. Usually, I eat 3 to 4 ounces of meat protein in one or two meals a day. Eggs are used frequently. I have started using non-wheat flours, such as almond flour, coconut flour and other nut flours as well as low carb flours, which are made by several companies now. Breads aren’t the same taste, but they are more like whole or grain breads and when you haven’t been eating regular bread for a while, they are delicious. I prefer them now.
There are also many new products that help make the diet easier to maintain. Atkins has an amazing line of low carb diet bars and candy that range from 2 net carbs to 6 net carbs per bar. Their caramel nut bar is like a Snickers bar and the Chocolate Hazelnut Bar is my favorite. They also have a decadent Chocolate Cashew Bar that is a special treat since it’s a little higher. Russell Stover’s has wonderful sugar free candies that are low carb as well. These taste fabulous. Sugar substitutes have gotten better with no after taste. Many of these use sugar alcohol for sweetener. It’s not alcohol and it comes from sugar, so the taste is virtually the same. I use it for cakes and cookies. It has no calories and no carbs. New jams and jellies are low in carbs. CarbQuick is like Bisquick for cooking and I make a lot of breads with it. Many of these foods were developed to help diabetics and it’s also a blessing for those of us who are trying to keep the carbs low.
So, is a low carb diet unhealthy? I don’t think so. Not if you follow it correctly, don’t overeat on proteins and take your vitamins. Will it work for you? My roomie says that not all diets work for everyone, but it’s taken me to a couple of months ago to get her to actually follow the Atkins plan. Atkins maintains that it will work for everyone, some better than others, but you need to follow the plan and that involves eating regular meals and snacks. If you skip breakfast, maybe eat a snack bar or a diet drink for a break, then a salad for lunch and a low carb dinner, you’ll have a low calorie day and you might lose a little, but you’ll actually do better with a hard boiled egg and cheese for breakfast, a low carb snack bar or drink for a break, a salad with tuna or chicken in it, another snack of nuts in the afternoon, and a low carb dinner. It keeps the body’s fat burners fired up and working. The calories may come in a little higher than 1,000 per day, but you’re feeling better, not hungry and you can always grab a low carb dessert if you wish.
To my way of thinking a low carb diet that works is better than gastric surgery that not only restricts your intake, but also puts you on a limited diet and can cause other problems with your body. I have also known people who have had this surgery and not followed the recommended diet and have not lost the weight as well as a couple who lost an initially large amount, but then had to really cut their intake in order to lose any more. And there are others who’ve experienced complications from the surgery itself, even with lap bands.
The low carb diet, be it Atkins, the Zone, South Beach or any other that basically follows the low carb approach, is the least difficult of diets to stick with, even when going out to eat. It’s not always easy. It takes a lot of will power to say “no hash browns, no bread” when ordering egg omelets; to say “I’ll have green beans or broccoli” instead of a baked potato with my steak. Mexican food is limited, but you can have carnitas, chile rellanos or fajitas without the tortillas, refried beans and rice. Passing up bread with olive oil at an Italian restaurant is hard enough, but saying no to pasta can be very difficult. I try to avoid them. At home, I can substitute many of the side dishes with low carb versions, but in the restaurant, look for salads or meat dishes with a side salad.
If there is one thing I have realized after all my yo-yo dieting experiences, it is that if you don’t find a way of eating that you can live with the rest of your life, losing the weight on any diet is a waste of time and hard on your body. For me, a low carb lifestyle is something I can live with for life. I just wish I could up those base net carbs another 5 to 10 carbs a day…
