Category Archives: Breakfast & Brunch

Beef, Breakfast & Brunch, Desserts, Healthy Life, Main Dish, Vegetables & Salads

Induction Eating Plan Day 9

Today was a slow start day, so I took a short cut or two.  First, I skipped breakfast and just opted for an Atkins Lemon Bar. It’s 3 nc and I think it is safe for Induction. I couldn’t find any information on the box saying differently.  Then lunch was a leftover from earlier in the week as I finished off my fajita salad. It was less than what I had eaten at the restaurant, so I reduced the carbs accordingly, Therefore, the only new entrees were in the dinner and dessert.

Here’s the menu for the day:

Food NC
breakfast Atkins Lemon Bar 3
Coffee 1/2 tsp creamer 0.5
B12 Gummie 1
Lunch Fajita Salad leftover 6
Tea 0
dinner Steak 0
1.3 cup GG mashed cauli/bacon 3
sauteed zucchini 2.6
mini-cheesecake 1.6
Raspberry sauce 0.5
18.2

 

For an alternate breakfast option, try these Egg Puffs, little cupcake sized baked eggs. For induction, omit the tortilla pieces in it. They make great snacks as well.

 

A nice brunch alternative is this tasty Skillet Italian Frittata that has more sticking powder to it. It uses either turnips or kohlrabi or Daikon radish as a substitute for potatoes.

 

Now for the dinner options.  The main course is really simple as I used a bacon wrapped filet for the meat. You can purchase these ready to go at the grocery. Season with a 0 carb rubbing mix and toss them on the grill to cook or put them under the broiler. The problem I often have with bacon-wrapped items is getting the bacon done without over-cooking the meat. This is a particular problem when someone likes very rare meat. I cooked this on my broiled at 485 degrees (F) to try to slow the cooking a little and give the bacon a chance to crisp.

I paired this with Green Giant Mashed Cauliflower with bacon and cheese. This is a fairly new product from the Jolly GG and it is very good. The package contains about 4 servings, but I usually get 6 out of it by serving 1/3 cup of the potato substitute instead of 1/2 cup. The flavor and texture of the cauliflower mash is excellent.

The other side dish is a quick and easy saute of zucchini and tomatoes.

Zucchini with Tomatoes

1/2 cup Zucchini, sliced
6 Cherry Tomatoes, cut in half
1/2 teaspoon Oregano
1 teaspoons Olive Oil
1/2 teaspoon minced garlic

Heat the olive oil in a medium skillet and add the garlic. Cook for about 30 seconds, then add the sliced zucchini and stir fry it until it is lightly browned on both sides. Add the tomatoes and cook for another minute.

Serves 2

Nutrition Information per serving:
Calories: 58 Fat: 4.6 g Net Carbs: 2.6 g Protein: 0.8 g

Finally, for dessert, I went back to one of my favorites, cheesecake! Unlike the one I made earlier in this induction experiment, this cheesecake is baked so it is rich and creamy. I made it into 6 cupcakes for small, easy servings. At only 1.6 net carbs per cake, have two if you have the available carbs for the day.

Mini Creamy Cheesecakes

6 oz. Cream Cheese
1 large Egg
1 teaspoon Lemon Juice
1 teaspoon Vanilla Extract
3 tablespoons Sour Cream
1/4 cup plus 2 tablespoons Xylitol or liquid sucralose

Preheat oven to 325 degrees (F.)

Place softened cream cheese and egg in a medium bowl and beat with a mixer until they are blended and creamy. Add 1/4 cup sugar, lemon juice, and vanilla and beat until blended and smooth.

Put cupcake papers in a 6-well cupcake pan and spray with baking spray. Put two tablespoons of batter into each well, then distribute the remainder evenly over the wells.

Bake for 15 to 20 minutes until the cakes are fully set.

While they are baking, prepare the topping. Put three tablespoons of sour cream in a bowl, add 1/4 teaspoon vanilla, and 2 tablespoons sugar substitute. Mix well. When the cupcakes are set, spoon onto the top of each cake, then bake for another 10 minutes to cook the topping.

Chill for at least two hours in the refrigerator before serving. Serve as is or top with a teaspoon of sugar-free jam or jelly and/or a teaspoon of Cool Whip.

Makes 6 mini-cheesecakes.

Nutrition information without jam or whip cream per serving:
Calories: 124 Fat: 11.9 g Net Carbs: 1.6 g Protein: 3.3 g

Appetizers, Atkins Diet Tips, Breakfast & Brunch, Healthy Life, Poultry, Vegetables & Salads

Induction Eating Plan Day 8

First day of the second week and I am hanging in there. I feel some of the limitations of Induction, but it isn’t bad. It includes a repeat and lunch out. PK and I went to the movies, so we stopped by Skipilini’s after seeing “Wonder Woman” and had our favorite appetizer, bacon wrapped jalapenos, along with a salad.

Here’s the menu for the day:

Day 8
Food NC
breakfast Cloud muffin 2
Sugar–free Jam 2.5
Coffee with creamer 1
Lunch Caesar Salad 2.8
Chicken 0
2 1/2 Jalapeno Poppers 1.7
Iced tea 0
Dinner Tilapia 0
GG mashed cauliflower with bacon and cheddar 4
sauteed greens 2
dessert pumpkin mousse 3
19

 

Breakfast was the Atkins cloud muffin from Day 4, but I toasted it and put 1/2 tablespoon of Smuckers Sugar-free Apricot Jam on it. Bliss!  For lunch, we had the aforementioned salad with the poppers. I’m including the easy to make recipes for these for home use. I had iced tea with liquid sucralose so 0 carbs on that.

For dinner, I made seasoned tilapia and served 1/3 cup of Green Giant mashed cauliflower with bacon and cheddar cheese with it. I also sauteed some greens, namely spinach and beet leaves with 1/4 cup of grated daikon radish. Recipes follow.

Your alternate breakfast option is:

Bacon and Avocado Omelet

3 or 4 large Eggs
1/2 Haas Avocado, cut into slices
1/4 cup Cheddar Cheese
4 tablespoons Southwest Style Salsa (optional)
4 slices thick Bacon, broken into pieces
Dash Pepper
1/4 teaspoon Seasoning Salt
1 tablespoon Butter
1 tablespoon Water

Break eggs into a bowl, add water, seasoning salt and pepper. Beat until foamy. Heat a medium-size round bottom pan or omelet pan with 1 tablespoon butter over medium heat.

Add eggs and let cook for a couple of minutes until the egg sets on the bottom, then begin lifting the edges with the spatula and tilting the pan so that the uncooked egg runs underneath. Repeat, working your way around the pan. Keep lifting and tilting until most of the liquid egg is gone. This builds a fluffier omelet.

Evenly distribute the bacon and most of the cheese down the one-half of the omelet. Use the spatula to lift and fold the omelet over the top. Reduce heat to low and put a lid over the pan. Let cook for about 3 minutes in order to melt the cheese.

Sprinkle 1 tablespoon of cheese over the top. Cut the omelet in half and serve each half with 2 tablespoons of salsa and half the avocado slices. If you wish, you can heat the salsa before serving.

Makes 2 servings

Nutrition Info per servings
Calories: 430 Fat: 35.3 g Net Carbs: 3.0 g Protein: 23.5 g

Bacon Wrapped Jalapeno Peppers

These are Skipolini’s bacon wrapped jalapeno peppers, but the recipe is similar. They can also be grilled rather than broiled.

Jalapeno Peppers, 5 pepper (remove)
2 tablespoons Cream Cheese, softened.
5 slices of thin Bacon
1/4 teaspoon BBQ Seasoning of choice

Set broiler to 485 degrees (F.)

Cut the peppers open on one side and remove the seeds if you don’t want them too spicy.

In a small bowl, add 1/4 teaspoon of BBQ seasoning to the cream cheese and stir until it is completely mixed in.

Put the bacon on a paper towel on a plate and put in the microwave for one minute to partially cook. This will make it easier for it to get crisp without over-cooking the pepper.

Stuff each pepper with the cream cheese mixture, then wrap with the partially cooked bacon and secure with a toothpick.

Put on a sheet of aluminum foil under the broiler and cook for three to five minutes per side until the bacon is crisp.

Let cool a couple of minutes, then serve. Makes two servings.

Nutrition information per serving:
Calories: 185 Fat: 16.5 g Net Carbs: 1.7 g Protein: 6.5 g

Caesar Salad

One of the best spots for good recipes is AllRecipes.com, so I am going to give you the link to a good Caesar Salad recipe.  However, omit the croutons. They are not on the low carb diet at this point and quite possibly never again.

Broiled Tilapia Filet

The beet leaves are intent on dying everything pink.

PK and I weren’t all that hungry after our late lunch, so I split one filet down the middle for dinner, but feel free to make a full filet per person. They are carb free.

2 Tilapia Fish Filets or other white fish of choice
1 tablespoon of Butter, melted
1/2 teaspoon Lemon Juice
Sprinkle of Salt
Dash of Pepper

Rinse and dry the fish, then use a spoon to pour butter and lemon juice on the top. Put a sheet of aluminum foil on the broiler pan then place the filets with the butter side face down. Spread the lemon butter over the side that is now exposed to the flames.

Broil for about 5 minutes, then turn and broil for another 5 minutes on the other side. Test for doneness with a fork. The fish should flake, but not be dry.

Use a pancake turner (spatula) to move to a warm serving plate. Add vegetables and serve.

Makes 2 servings.

Nutrition information per serving:
Calories:134.2 Fat:7.3 g Net Carbs:0.1 g Protein: 18.1 g

 

 

 

Atkins Diet Tips, Breakfast & Brunch, Desserts, Healthy Life, Main Dish, Pork, Poultry, Recipes

Induction Eating Plan – Day 7

Here I am at the end of the first week of the two week period. So far, so good. And this week ended with something a little special, a delightful whipped cream cheese, pumpkin, and cream dessert.  For the most part, there were a couple of repeats in the plan. If I make enough for two and I’m the only one eating, the food comes back into the menu pretty quickly.

You’ll notice I seldom have snacks in my eating. When I do, they tend to be carb free and things like a cup of bullion, a stick of 0 carb cheese, a piece of chicken or maybe a low carb serving of pork rinds. The joy of a this life style is that there a lots of things you can eat if you’re hungry that don’t cost you any carbohydrates,

So here’s what I have for the day:

6/11/2017 Food NC
breakfast Flax Waffle 0.6
1 slice Bacon 0
Butter 0
Syrup 0
Coffee 1
B12 Gummie 1
lunch Mozzarella Grilled Cheese 2
Flaxmeal muffin 0.6
Sugar free pickle 1
Mayonnaise 0
dinner Grilled Chicken Kabab 4
Asparagus 1.9
Salad with pico 1.2
Pumpkin Mousse 3.1
Cool Whip 0.5
16.9

 

Breakfast was a repeat of the previous day with the Flax Waffle with bacon. I love this waffle, so it will be a staple in the future, although I have several other tasty waffle options.

For those who would like to try something else, how about a Scot’s Egg? These can be made the night before and either warmed up or eaten at room temperature, which makes them a great choice to take to work or school or wherever.

Scottish Eggs

Or possibly Scot’s Eggs, but not Scotch Eggs since there isn’t a trace of alcohol in them.  This is a low carb adaptation of the famous Scottish recipe for these delightfully tasty sausage and eggs that can be breakfast, lunch or dinner.  We used to take them to SCA weekends and they were wonderful when cold or just warmed by the sun as a snack or quick lunch.

4 medium-sized eggs, hard boiled
1 large egg, beaten (see Note)
1/2 lb ground sausage meat
1 teaspoon ground sage
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped chives
1 teaspoon dried parsley. Crushed
1 tablespoon dried celeriac (optional)
1 tablespoon low carb flour or coconut flour
1/4 cup almond flour

Bring four eggs to room temperature, then place them in a pan of cold tap water. Bring to a boil and turn off the heat. Remove from the heat and let the eggs continue to cook in the water for another 9 or 10 minutes. Run cold water over the eggs or plunge them into a bowl of ice water. This helps separation from the shell. I’ve had best results when cooking them the day before (or hours before) and putting them in the refrigerator. When the eggs are cooled, peel them carefully.

Preheat oven to 400 degrees. Spray a baking pan with non-stick cooking spray.

Mix the sausage meat and seasonings together. Split meat into four equal balls, then flatten a ball of meat.

On a saucer, spread the coconut flour around. Beat the uncooked egg in a small bowl and use another shallow bowl to put the almond flour. Mix 1/2 teaspoon of dried sage and a pinch or two of salt and pepper into the almond flour.

Take one hard boiled egg, roll it in the coconut flour, then wrap the sausage around it, completely enclosing it. Seal the meat by pressing it with your fingers.

(See note) Dip the wrapped egg in the beaten egg, then roll in the almond flour. Place on the baking sheet, then repeat this with the other three eggs.

Bake for about 35 minutes. The sausage should be cooked completely through with no pink showing. If there is pink, then cook it a little longer.

Cut the eggs in half, if you wish, and serve with any sauce or dressing you would like or just eat as they are. Makes 4 servings.

Nutrition Info: per egg (with breading)
Calories: 328 Fat: 25.5 g Net Carbs: 2.5 g Protein: 19.2 g

Note: For induction, omit the flour coating, egg wash, and almond flour coating. It will reduce you net carbs by at least 1 carb.

My lunch was also a duplicate from earlier in the week, the flax meal muffin with mozzarella cheese, only I added two thin slices of ham in the middle. Delicious. Again, a filling and delightful lunch.

Dinner was Chicken Kabob. You can either prepare this on a grill or in the broiler. I went the broiler route.

Chicken Kabob

2 plump half-breasts of Chicken
1/2 Bell Pepper, red, green, or yellow
1/4 medium Red Onion
1 teaspoon BBQ Seasoning or other condiments of choice

You will need two large skewers

Cut the chicken into large cubes. Cut the bell peppers into quarters, then again across the middle to make 8 square or rectangular pieces. Cut the onion across the middle and separate the layers.

Thread the chicken, peppers, and onion onto the skewer in alternating pieces. Sprinkle seasonings on all sides.

Heat the broiler to 485 degrees (F.) or bring the grill to ready to cook temperature. If you’re using briquettes, this will take from 10 to 30 minutes depending on the type used.

In the broiler, cook the skewers about 5 minutes on each side, then check the temperature. They should be 165 degrees F. in the middle. If not quite there, cook another 5 minutes.

The grill will take about 35 minutes to cook. Turn over to cook each side.

Makes 2 servings.

Nutrition information per serving:
Calories:163 Fat:3.2 g Net Carbs:4.0 g Protein: 27.4 g

Asparagus with Mayonnaise

This is a recipe I’ve had for ages and love. Very simple and so good!

10 plump Asparagus spear, trimmed
1 tablespoon Butter
2 tablespoons Mayonnaise
1 tablespoon Grated Parmesan Cheese

Melt the butter in a skillet and saute the asparagus until just tender, about 5 minutes.

In the hot broiler, put the spears side by side into two groups on a piece of aluminum foil, then spoon 1 tablespoon of mayonnaise on each bunch and spread around the middle. Sprinke 1/2 of the cheese on each bunch. Broil until the mayonnaise is lightly browned, about 3 to 5 minutes. Watch closely.

Use a pancake turner (spatula) to pick up the bunch and put on the serving plate.

Makes two servings.

Nutrition information per serving:
Calories:17 Fat: 3.7 g Net Carbs: 2.0 g  Protein:3.0 g

And for dessert:

Pumpkin Cream Cheese Mousse

This is so easy you’ll want to make it often. And it’s completely legal on Induction. Use a mixer or blender to get this as smooth and creamy as possible. Don’t over-whip though.

4 oz. Cream Cheese
4 oz. Pumpkin Puree
4 oz. Heavy Whipping Cream
Pinch Salt
1/2 teaspoon Pumpkin Pie Spice
Dash ground clove (optional)
2 tablespoons Sugar Substitute
1/3 teaspoon Vanilla Extract

Blend cream cheese and pumpkin until they are smooth. Add rest of the ingredients and beat until whipped and fluffy.

Spoon into serving glasses and refrigerate at least 2 hours.

Makes four 1/2 cup servings

Nutrition Information per serving:
Calories: 212 Fat: 21 g Net Carbs: 3.1 g Protein: 3.2 g

That’s it for this day. Second week starts tomorrow.

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, 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.