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THINGS TO KNOW:
- The recipes and information in this book are not so much about being thin and attractive as they are about being healthy. The healthiest you is the best you.
- There is no reason to go hungry if you are trying to lose excess weight. Changing what you are eating and increasing your activity level every single day is my best advice. So, if you feel hungry, eat. Just choose naturally low carb, unprocessed, fresh foods when you do.
- Gluten free does not mean low carb. Check your labels if you are eating gluten free packaged foods, and compare them. For example: A gluten free tortilla may have 24 carbs per tortilla whereas a low carb whole wheat tortilla may only have 7 carbs per tortilla. If you are eating gluten free due to health issues restrict the amount of gluten free packaged foods if you are trying to lose weight.
- Substitutions are okay! Try fried or baked Portobello mushrooms in place of bacon (toss the sliced portabellas in oil, salt and pepper before cooking). Bacon does not have carbs of course but if you are watching your fat or sodium intake you might try the mushroom.
- Almond Milk (original unsweetened) is a great sub for dairy milk or soy milk. I did a side by side taste test of unflavored Almond Milk that was sweetened and the unsweetened original Almond Milk. I did not taste a difference. No reason to consume extra sugars and carbs unnecessarily.
- Cheese does not have carbs so feel free to add cheese to any recipe and know that you are in keeping with a low carb diet. I have excluded cheese from any of the recipes since I wanted these recipes to be dairy free. Dairy is a known inflammatory and many have sensitivities or allergies to dairy.
- There are several recipes you may want to have a bit more heat. You can add crushed red pepper or jalapeños as they do not have carbohydrates. I have excluded them because they are nightshades, known to trigger inflammation.
- All sugars, even healthy sugars from fruits, are carbs. Berries have the lowest carb count of all the fruit. Either avoid fruit all together, or restrict your diet to just low carb fruits and even then, be sure to be mindful of your portion sizes.
- Many of us have a dulled palate after years of eating overly processed foods. This is why many of you feel vegetables taste bland. In fact, most do not taste bland but you will need to cleanse your palate in order to experience this fact. Challenge yourself to go 45 consecutive days without processed foods. This will cleanse your palate and you will be surprised how much better fresh, healthy, unprocessed foods taste. Like squash and broccoli among others. Overly processed foods generally are higher in carbs. Another reason to avoid them for the next 45 days.
- When a recipe calls for eggs pay attention to the size of egg if referenced. Whole eggs and egg whites will add liquid to a recipe and so in this case, size does really matter!
- Are you eating dairy free? Most dairy products contain casein, but not all. Since casein is a protein, it is found in dairy products that have a higher protein content, such as milk, yogurt, kefir, cheese and ice cream. Dairy products that contain barely any protein, such as real butter and cream, only have traces of casein. Many find they can tolerate real butter on occasion just fine, and so, you will find some recipes in this book using real butter. You can always omit the butter though and use your favorite butter alternative or healthy oil.
- I suggest reading the label of everything in your kitchen. Everything. Take note of the ingredients list if there is one. Are there more than 3 ingredients? If the answer is yes, you may want to omit that product from your diet. Take note of the carb count, sugars, calories, serving size in relation to the amount of product as a whole. Pay attention to fat content and sodium amounts.
The following are recipes from my last cookbook: Summer Body Recipes features 18 breakfast and over 70 lunch and supper recipes. All of the recipes are fresh, low carb, gluten free, dairy free, soy free, nightshade free and grain free using ingredients you can find at most any standard grocery store. Summer Body Recipes is available in kindle and paperback formats on Amazon: https://amzn.to/2QA5q4i
Recipe 06: Cauliflower Hash Brown Fry Up
I cannot stress out good this is! It taste very much like traditional potato hash browns so this is something I feel certain you and your family will like!
- 1 cup riced cauliflower (from fresh, raw cauliflower)
- 1 strip crispy bacon, crumbled
- ¼ cup diced onion
- 1 whole egg
- Combine riced cauliflower, cooked bacon, onion, egg, salt and pepper.
- Heat 2 T. oil in a skillet.
- Press the cauliflower mixture into the skillet and allow it to brown on one side without turning or stirring. Cook on medium heat.
- Check the bottom for browning after a few minutes or so. Once you see a solid browning then you should be able to flip the cauliflower over to brown the other side. Don’t worry that it may break apart because you will ultimately stir it into itself like you would hash browns anyway.
Recipe 18: Sausage Gravy
- ¼ lb Ground pork
- 2 T. gf flour (I tried almond flour, my favorite, but it does not work. So I used GF Bisquick)
- 1 Cup Almond Milk (Unsweetened Original which has just 1 carb per cup)
- 1 t. salt x 2 T. sage
- 1 t. thyme
- ½ t. garlic powder
- ¼ t. onion powder
- 1 t. cumin
- 1 t. lemon pepper
- ½ t. Black Pepper
- Brown pork in a skillet over medium to high heat. Add seasonings and flour and whisk immediately to blend until smooth.
- Add milk and continue to whisk. You may want to turn the heat down a bit.
- Will thicken within minutes.
- You could also use this recipe for chicken gravy with fried chicken fat after removing the chicken from the skillet.
NOTE: 2 tablespoons of GF Bisquick has 12 carbs. This recipe makes two servings (1/2 c. each) so you will get approximately six carbs per serving. You can use regular all-purpose flour of course if you do not avoid gluten but, all-purpose flour has about 22 carbohydrates per 2 Tablespoons. (Two tablespoons equals one ounce)
In the Lunch and Supper Section
Recipe 01: Alfredo Sauce
- ¾ cup Almond Milk, Unflavored Original
- 2 T. oil x 2 T. cornstarch
- ¾ cup chicken broth
- 1 tsp garlic powder
- ½ tsp lemon pepper
- ½ tsp onion powder
- 2 T. chopped fresh parsley
- Heat oil in skillet. Whisk in cornstarch stirring until a smooth paste. Add milk stirring constantly. Should thicken almost immediately. Begin to add broth until the consistency you like.
- Add seasonings except parsley. Cover and let simmer about 15 minutes.
- Add parsley once you have removed from heat.
Recipe 04: Asparagus Salad
- Asparagus in bite size pieces (cooked and chilled)
- Radishes, chopped
- Boiled egg, chopped or sliced
- Bacon, crispy and crumbled
- Lemon Vinaigrette Recipe 46
A great cold salad generally made from leftovers! Just mix all the ingredients together.
Recipe 09: Blonde Chicken and Gravy
- 2 chicken breasts
- 4 cups chicken broth
- 4 T. Real, Unsalted Butter or your nondairy preference
- 4 T. Gluten Free Bisquick
- Salt and Pepper
- 3 T. oil
- Rub your chicken breasts in the oil, salt and pepper. Brown on both sides in hot skillet. A nice golden brown. About five minutes on both sides.
- Add broth to skillet making sure to NOT completely cover the chicken. We want to poach the chicken in the broth, not boil it.
- Cover and simmer 20 minutes.
- Remove the chicken from the skillet to a plate to rest.
- Remove the broth to a bowl.
- Add the butter to the skillet and then the flour to make a roux. Be sure to stir constantly and when the roux is smooth and free of lumps start to add the broth back into the skillet using a whisk.
- The broth should thicken quite quickly. Continue adding broth until you feel it is at the consistency you like for a gravy or sauce.
- Add the chicken back to the skillet. Sometimes I will go ahead and slice the chicken, shred it or you can also leave it as is.
- You are ready to serve your blonde Chicken and Gravy!
Recipe 16: Chicken “Arti” Casserole
If you are looking for a new Chicken Broccoli Casserole, I always get rave reviews when I make this!
- 2-4 boneless chicken breast
- 1 ten ounce package frozen broccoli or equivalent fresh broccoli
- 1 (14 oz) can artichokes
- 1 egg x 1 T. minced garlic
- 1 T. cornstarch or arrowroot
- 1 cup chicken broth
- Pinch or two of lemon pepper & Pinch of salt
- Salt and pepper chicken breasts. Brown both sides (golden brown) in oven proof skillet or casserole dish.
- Pour broth in skillet, over chicken. You may not use all of the broth. Only use enough to cover about halfway up the side of the chicken. You do not want to submerge it completely.
- Bake in a 375 degree oven for 15 minutes.
While the chicken is baking:
- Drain can of artichokes and puree in chopper, blender or food processor with one egg and 1 T. cornstarch.
- In glass bowl combine pureed artichokes, broccoli, mince the garlic, pinch of salt and lemon pepper.
- After chicken has baked the 15 minutes, remove from oven.
- Combine the broth just removed from oven with the broccoli and artichokes. Mix well.
- Pour the broccoli mixture over the chicken breasts.
- Place the chicken and broccoli back in the oven for 15 minutes if your chicken pieces are on the smaller side and about 20 minutes for large pieces.
Recipe 31: Cucumber Salad Dressing
- ½ cucumber peeled and chopped. About one cup after chopping.
- ¼ cup oil
- 1 T. Apple cider vinegar
- ¼ t. salt and ¼ t. pepper
Blend all in blender. Keep in a glass jar in the refrigerator. Makes about ½ cup.
Recipe 37: Green Beans, Poached
- 1 lb fresh green beans, washed and trimmed
- 2 cups chicken broth
- 2 garlic cloves, minced
- 2 T oil x Salt and Pepper
- Place broth and beans in skillet or saucepan with lid.
- Poach beans in chicken broth and garlic for about 15 minutes. Should be tender but not mushy.
- Remove beans from broth to a large bowl. Toss with oil, salt and pepper.
Recipe 43: Kraut Sauté
- 1 lb ground pork
- ½ cup diced onion
- ½ cup diced carrot
- 1 cup diced celery
- 1 (14oz) can kraut (the only ingredients should be cabbage, water and salt)
- 2 T oil
- 2 T. ground Sage
- 1 T. thyme
You can dice the vegetables in less than five minutes if you use a chopper!
Recipe 48: Meatballs
Be sure to use ground beef that has never been frozen and is at least 80 percent lean.
- 1 pound ground hamburger
- 2 T Oil
- 4 T Italian Seasoning or if you want a more basic taste profile replace with thyme
- 1 Tablespoon minced onion
- 1 Tbsp minced celery
- 1 Tbsp garlic powder (not salt)
- 1 tsp salt
- 1 tsp pepper
- ½ cup water or broth
Mix all ingredients together and form golf ball size balls.
Brown lightly on all sides in medium skillet. Add ½ cup water to skillet. Using a spatula, scrape the bottom of the skillet. Cover with a lid and let simmer about 5 minutes. May need to turn your burner down slightly. Remove the lid and return the burner to medium heat. Cook on all sides until a more golden brown. Always be sure to make an extra to check for doneness and seasonings
What should your plate look like? Vegetables should be at least half your plate. Meat, seafood or your protein should be just ¼ of your plate and the last quarter of your plate should be a fresh element. Your fresh element could be sliced cucumber, salad, Salsa Verde, slaw, or parts of a fresh vegetable tray.
Summer Body Recipes features 18 breakfast and over 70 lunch and supper recipes. All of the recipes are fresh, low carb, gluten free, dairy free, soy free, nightshade free and grain free using ingredients you can find at most any standard grocery store. Summer Body Recipes is available in kindle and paperback formats on Amazon.