Friday, September 21, 2012

Almond Flour: Low-Carb Pizza "Crust"


I miss pizza so much. Having gestational diabetes is only short-term, and luckily I only have a few weeks to go. Last week, I thought maybe I could get away with a couple slices of pizza since my numbers have been nice and low. This week, week 35, my glucose numbers seem to be jumping up.

Earlier this week I was playing around with almond flour as a low-carb alternative to wheat flour, and tried making this yummy-looking pizza crust recipe from Comfy Belly (a cooking/recipe blog with lots of gluten-free ideas).

Misty, on "her" memory foam kitchen mat, added a challenging element for this clumsy pregnant chef to work around.
I have been hesitant to invest in almond flour, since it's quite expensive. But I found 1lb bags for $4 each at Trader Joe's - always a great resource for affordable nuts! For $4, I figured it was worth a shot to see if I liked almond flour.


The verdict: I'm still on the fence. I'm glad this diet is just temporary. Although this pizza crust was pretty tasty, it definitely didn't fill the pizza-dough void. As I found with the coconut-almond crisps I made, the crust was soooo much work to chew. When I see an 8" pizza, I want to eat the 8" pizza - especially since this one (1/2 the dough recipe) was only 20g of carbs. But after eating half, my jaw was exhausted, and I admit I was getting a little full. Maybe I should have pressed the dough thinner. Or maybe I should have left it thicker and less crispy. Who knows.

Pita Pizza - tried and true
For now, I will stick to using my trusty-rusty Damascus 10 net carb whole wheat pitas for my low-carb pizza fix. At least you get a little bready-ness - since luckily I'm not worried about the gluten, just the carbs. 

Almond Flour: Low-Carb Coconut Almond Crisps


It's pretty hard to find a crunchy sweet cookie with few enough carbs to enjoy at the end of a meal. I bought some almond flour to try out some low-carb recipes and set to experimenting. I decided to try out this recipe I found for coconut crisps on Linda's Low Carb Menus site, considering I had all the ingredients. I pictured a lacy, crispy, crunchy, sweet cookie.


I like that each one has only about 1 gram of carbs each, but was surprised to find that they are only about 2" round. They were actually more like a cracker than a cookie. However, my jaw got very tired chewing them, as they are very densely packed with coarse almond flour and coconut.



I felt like these cookie-crackers needed something extra. Luckily, they are so low in carbs I had some leeway to play around. I experimented with different combinations of peanut butter and jelly: natural chunky peanut butter with strawberry-raspberry preserves, and natural chocolate peanut butter with both the strawberry-raspberry and mixed berry preserves.


They were still a little thick to chew - 3 sandwiches was my jaw's limit, as well as about 16g carbs. Four made a decently filling snack (along with a couple dried apricots), although pretty messy to eat and took some skill.

These little coconut crisps could make for an interesting tea or party snack, but for me they don't really fit the cookie-dessert slot I was hoping to fill. I'll stick to having my occasional Tate's Gluten Free Chocolate Chip Cookie for that - they are amazing.


Wednesday, September 19, 2012

Making Low-Carb Fun: Crepes!


Before I left my job, it seemed like I had a huge list of fun things I wanted to do. In those days before baby thoughts took over my brain, I was still very food-obsessed.
Here are some examples of my ambitions:
- Learn HTML and make a website (um, who was I kidding here?)
- Work on a cookbook (I ordered a lot of how-to books that I still haven't read, but they look pretty on the shelf)
-Learn how to make bagels at home (I don't know who I thought would eat all these bagels, since I'm alone most of the time, and now I am not allowed to eat them anyways!)
-Learn to can my own fruits and vegetables in the summer, especially tomatoes (yeah, maybe someday when I have someplace to store all that stuff, because there's no space left here!)

These things quickly ceased to matter.

However, there was one thing on my "learn-to-cook-it" list that has resurfaced: crepes. In my recent search for low-carb foods to keep things interesting, I notice crepes, or variations thereof, keep popping up. So I grabbed Bittman's (Vegetarian) How to Cook Everything book, and sure enough there's a section on crepes and their cousin, blintz (blintz being similar and more eggy).

I'm sure there are ways to make them even more low-carb than I did, maybe by adding extra egg, or thinning with milk. I saw one variation using ricotta cheese. But I started with the basics, and followed the recipe, since I didn't want to experiment my first couple of tries.

I'm not going to go into detail about how to make crepes. You'll get better instruction looking to other blogs, videos and articles. I am still no expert - probably not very good at it at all! But I kept an open mind and low expectations and was pleasantly surprised with my novice results. No one in this house is a crepe connoisseur, so "not bad" was totally acceptable. It will take practice.

After making a stack of basic crepes using half unbleached flour and half whole wheat flour (about 12g of carbs each), I filled them with cooked vegetables and goat cheese for a savory dinner. They turned out pretty good, and just two made a decent serving with a salad on the side.

Eggplant Portobello Crepes with Goat Cheese (recipe below)
For breakfast the next morning, I warmed the crepes and filled them with fresh fruit, topped with Greek yogurt for protein, and a little cinnamon to make things interesting. Bonus: cinnamon helps regulate blood sugar!

Cool fruit crepes filled with fresh pineapple and strawberries, topped with cinnamon and a side of Greek yogurt.

And yet the next morning, I took 5 minutes extra to simmer some peaches and blueberries (with a couple teaspoons of water) for hot filled crepes. No need to add sugar, the fruit is sweet enough on it's own. 

Warm crepes filled with fresh, cooked, peaches and blueberries
So you see, once you figure out the crepe part (and a real crepe pan helps - I borrowed one), the options for fillings are endless. Once you have the basics down, you can experiment with different flours, ratios of egg-to-flour and batter stir-ins like sugar or vanilla for sweet crepes, or herbs for savory.

Eggplant Portobello Crepes with Goat Cheese
Fills 6 crepes
Begin 1-1/2 to 24 hours ahead of time


Crepes (makes 10):
2 T melted butter, cooled
1-1/4  C 2% milk
2 large eggs
½ C all-purpose flour
½ C whole wheat flour
pinch of salt

1-2 T butter for cooking

Filling:
1 large onion, thinly sliced
4 small portobello mushroom caps, sliced
1 small/medium eggplant, peeled and sliced 1/4” thick
2 cloves garlic, minced
olive oil
white pepper (or black)
red pepper flakes
salt

4 oz chevre goat cheese

For Crepes:
 (begin well ahead, at least 1-1/2 hours before serving)
1. Blend all ingredients until smooth in a blender. Refrigerate for 1-24 hours. I brought mine to room temperature (about 10-15 minutes) before cooking.

2. Make a work station near the cooktop by setting out batter, ladle or measuring cup, butter, a large plate to hold cooked crepes, and 10 squares of wax paper to separate them.

3. Heat nonstick skillet or crepe pan over medium heat and coat the bottom with butter. 

4. Pour 1/8 C batter in the center of the pan and swirl it to evenly coat the bottom. After 15-30 seconds, when the top of the crepe is dry, and bottom is just starting to brown, flip using a spatula and your fingers. Cook another 10-15 seconds until slightly browned and remove. 

5. Place on a plate with waxed paper between each crepe.

For Filling:
1. Salt the eggplant on paper towels and let it set about 10 minutes. Rinse before cooking.

2. In one skillet, heat 2T oil and add onions. Cook over medium/med-low heat for 15 minutes, stirring occasionally until golden. Season with a pinch of salt.

3. In a second skillet, heat 2-3T oil over medium heat. Add garlic and cook 1 minute. Add mushrooms and cook 3 minutes, and then add eggplant. Cook a few minutes and season with a pinch of white pepper and red pepper flakes. Cover and cook over low heat about 7-10 minutes and everything is tender.
Place filling across lower 1/3 of crepe before rolling

Assemble the crepes:
Lay each crepe flat on a plate and place the filling near one edge,  covering about 1/3 of it. Spoon a few onions, then a spoonful of eggplant and mushrooms, and a few crumbles of goat cheese. Roll the crepe up starting from the filling and set aside. Repeat.
 
Serve warm, or microwave the crepes about 15 seconds to reheat, if needed.








Tuesday, September 18, 2012

Diabetic Mothers Can Have A Healthy Pregnancy


This is a special guest post by a fellow blogger, prompted by a new health concern in my life: diabetes. It's always been lurking in my family history, but I did not expect to be forced to deal with it so early in life, and especially in pregnancy. Right now, I only have gestational diabetes - which means it should go away when I give birth. At first, the diagnosis seems tragic, but it's really just an inconvenience. However, the condition prompted more tests, which revealed that I will more than likely experience Type 1 diabetes in the next 6 months to 15 years.

Naturally, I have a lot of questions and concerns about how this will affect my current and future pregnancies. Hopefully the following article will give you an overview of what to expect as you experience or consider pregnancy with any type of diabetes.

Diabetic Mothers Can Have A Healthy Pregnancy 
by Katie Moore

For a woman with diabetes, the thought of pregnancy may seem worrisome. With a great doctor and a healthy management plan, however you can still enjoy pregnancy and have a healthy baby. Managing your condition carefully is the key to a positive outcome for both mother and baby.

As a result of your diabetes, your pregnancy may be considered high-risk. This does not mean that you are doomed to months of worry that your baby will not be healthy. It simply means that, as an expectant, diabetic mother, you will need close monitoring throughout the course of your pregnancy. Studies show that diabetic women who keep close watches on their sugar levels have equal chances of delivering a normal, healthy baby as non-diabetic women.

Before getting pregnant, you may want to set a personal goal of keeping your sugar level in the target area for several weeks. Not only will this allow you to conceive when you are experiencing optimal health, but it will also give you a head start on managing your diabetes during pregnancy. By giving yourself a "practice period," you will be used to the dietary and lifestyle changes that pregnancy will bring before you become pregnant.

If you keep your blood glucose at normal levels at conception and during the first few weeks of pregnancy, you will increase your chances of delivering a child that is free from birth defects. Testing your sugar levels four or five times a day with a blood glucose meter will help you to maintain proper glucose levels all day long. Your doctor can give you a list of specific times of day when you should be testing.

Although getting off of a strict diabetic diet can be tempting when pregnancy cravings hit, you should remember that your blood glucose level has a great impact on your developing baby. Having optimal levels in the first trimester will lead to the proper development of your baby's lungs, heart and kidneys. Watching your diet and exercising will help you manage your glucose levels properly.

Diabetic mothers, especially, need the care of a doctor throughout pregnancy. As soon as you know you are pregnant, make an appointment with your obstetrician. Be sure you tell the receptionist you are diabetic, since the doctor may want to see you sooner than the typical first pregnancy visit at eight to ten weeks gestation. As you begin to plan for delivery, ask your doctor about your options and how they’ll affect your condition. Options like pain management medicine and cord blood banking may bring up many questions that your doctor is best qualified to answer.

If you experience morning sickness during the first trimester, you should consult your doctor for advice on managing your blood glucose levels when you cannot eat much. Your doctor may prescribe a medication to reduce nausea, so that you can regulate your sugar properly. After delivery, you will probably not need as much insulin as you did before pregnancy, at least for a few weeks. However, you should watch your sugar levels carefully as your body adjusts to its non-pregnant state. Having snacks handy at all times can be a good cautionary measure in the first few transitional weeks.

The most important thing is to be confident in the fact that diabetic women have successful pregnancies all of the time. By listening to your doctor and being proactive in your own healthcare, you too can have a successful pregnancy and a healthy baby.


“This is a guest post written by Katie Moore. Katie is an active writer within the Mom-o-sphere of the blogging world. Just after becoming a Mom herself, Katie took to blogging to share her knowledge and passion for motherhood, pregnancy, children, fitness and overall health. She enjoys spending time with her family, writing and researching, and connecting with others! If you have any questions or would like to connect with Katie please contact by visiting her blog “Moore From Katie,” or her twitter @moorekm26."





Monday, September 3, 2012

Low-Carb Grilled Zucchini Lasagna and Pesto Roasted Cauliflower


I've been staring at my basil plants in their window box, watering them every day, watching them grow. My favorite Italian foods are denied in my low-carb diet... and I've been craving my summertime staple of pesto pasta. Sure, I put a few fresh basil leaves on a pita pizza or in a caprese salad. But the plants are itching to be preened and plucked and utilized to their potential.

I had an abundance of housework stamina on Saturday, and decided I'd cook a meal for a couple of friends. I ended up using fresh basil in all three dishes. I have to wonder if I'd had more time, if I might have come up with a dessert, as well!

For the main course, I made a big shallow lasagna. Mainly, I needed to use up a giant tub of ricotta cheese from last week, which I had accidentally ordered instead of a small one. And I had this big, fat, perfect zucchini from the farmer's market that I secretly wished I could make zucchini bread out of. I grilled the slices to pre-cook them, and figured a fire-roasted tomato sauce would further enhance the char-grilled flavors.

For a bulky side dish, I made roasted cauliflower. Cruciferous vegetables are very important in pregnancy, and I don't seem to eat enough. I find them boring. Roasting does make them more interesting. And then I realized that this bland white vegetable with lots of nooks and crannies would be a great canvas for my pesto fix. It turned out really well. See, getting your roughage can be fun. Go ahead and have seconds and thirds!

If you know my dinner habits, you'd know I am a stickler for the 3-item plate. Without variety I don't feel satiated. So without much energy left to concoct a third dish or an elaborate green salad, I tossed some heirloom tomatoes with basil, olive oil and balsamic vinegar. Not terribly original, but it's easy. And heirlooms come in green, so that counts as a green vegetable, right? Just kidding.


Grilled Zucchini Lasagna with Fire Roasted Sauce
9 servings = 12g carbs each
6 larger servings = 16-17g carbs each
Begin 1-1/2 to 2 hours ahead of serving time

1 large zucchini (12" long x 2-1/2" wide) or 2 medium, cut lengthwise into 1/4" slices
olive oil, salt, pepper

6 "oven-ready" lasagna noodles

1-3/4 C lowfat ricotta cheese
2 eggs, slightly beaten
1/4 C fresh basil, chopped
1/4 C parmesan, grated
1 C + 1/2 C mozzarella cheese, shredded

Fire Roasted Tomato Sauce (approx. 5C)
1 T olive oil
1/2 C onion, diced
1 large clove garlic, minced
2 14.5oz cans of Muir Glen Fire Roasted Tomatoes
2 8oz cans of no-salt added tomato sauce
salt & pepper

1. Heat oven to 350F. Spray a 13x9x2" baking pan (preferably glass/pyrex) with non-stick spray or olive oil. 

2. Heat a grill pan over medium heat and drizzle with olive oil. Season zucchini slices with salt and pepper and grill about 4 minutes per side, until the slices become floppy and less opaque. Set aside as they become cooked.

3. Meanwhile, prepare the tomato sauce. In a medium saucepan over medium heat, add olive oil and sauté onion 3-5 minutes. Add garlic and cook another 2 minutes. Add tomatoes and sauce. Cover and simmer 30-45 minutes, until slightly thickened. Season with salt and pepper.

4. Prepare cheese filling. In a medium mixing bowl, slightly beat eggs with a fork. Stir in ricotta to combine. Mix in parmesan, 1 cup of mozzarella, basil and season with salt and pepper. 

5. To assemble the lasagna in the pan, first cover the bottom with a layer of sauce. Just enough to coat the bottom with no gaps. Place a layer of noodles (3 oven-ready noodles) spaced apart. Layer ricotta cheese to completely cover the noodles. Add a layer of zucchini slices and cover completely with sauce (make sure you have enough sauce left for a 3rd portion). Layer 3 more noodles directly on top of the others, then ricotta, then zucchini, and one more layer of sauce. Top with 1/2 cup mozzarella.

6. Cover with aluminum foil and bake for 30 minutes at 350F. Remove foil and raise heat to 450F. Bake another 15 minutes until cheese bubbles and browns. 

7. Divide into 6 or 9 slices and serve. 

Pesto Roasted Cauliflower
6-9 servings

1 head of cauliflower, divided into florets
1 C pesto

Pesto:

2 C (packed) basil leaves
1 large clove of garlic, or 2 small
½ C – ¾ C good-quality extra virgin olive oil
¼ C toasted pine nuts
¼ C grated parmesan cheese
sea salt & black pepper to taste


1. Heat oven to 425F, or whatever you need it for other dishes you are cooking. 

2. Drop florets into a large pot of boiling water for about 4 minutes to blanch. Remove or drain, and place in a large baking dish.

3. Use store-bought pesto, or make your own by blending the above listed pesto ingredients. Adjust the ingredient proportions to your liking. Pour about 2/3 of the pesto over the cauliflower - you want to just lightly coat it, not drown it. Toss together. 

4. Bake at 425-450F for about 20 minutes. Higher temps cook quicker, lower take longer, obviously. 

5. Remove from oven when tender and browned. Toss with a few more tablespoons of pesto and serve.

To cook the cauliflower alongside the lasagna, add it to the oven when you remove the lasagna foil. When you remove the lasagna after 15 minutes, leave the cauliflower in another 5 minutes and let the lasagna rest for that time. 

Sunday, September 2, 2012

Breakfasts with Under 30 Grams of Carbs

I am almost 3 weeks into my gestational diabetes diet. I am fortunate enough to have a very mild case, and have been able to keep my blood glucose within range almost all the time. I still have not gained much weight, only 12 pounds total, but no worries as long as I can keep it instead of losing it like I did the first week of the diet.

The baby is being monitored more closely now as well, to make sure he isn't getting too big. I must say, the images show he has a perfect little oval skull and a rotund little pot belly - but measures and weighs in right at the 52nd percentile. Absolutely normal as normal can be!

Food decisions have not been easy, since there are carbs in EVERYTHING. My diet started out as 6 meals spaced at least 2 hours: 15-30g, 15g, 30g, 30g, 30g, 15g. My blood sugar was dipping too low - probably due to the fact that I walk soooo much all the time. So I'm now allowed 6 30 gram meals or snacks throughout the day which is much much easier. But when searching for low-carb meals on the vast internets, a lot of people consider a low-carb meal 45 grams-ish. And complain about it! If only! That would mean a whole other world of breads, pastas, and beans that don't fit into a 30 gram limit!

I want to share what I've come up with for meals lately, since it's been quite challenging to keep every meal under 30 grams of carbs. Like many in the same situation, I find myself bound to preparing all my food at home so that I know what is in it. The dietitian told me that breakfast is always the hardest, but I disagree. Her point was to just "eat meat and vegetables at the other meals". Um, but I don't eat red meat, and I eat mostly vegetarian.... which severely limits the more filling options.

So breakfast being the easiest for me, since I do eat eggs, that is what I will share with you first.
Here's what I've been eating, some days more creative than others. Some more filling than others. Hopefully if you find yourself in the same situation, or just trying to diet, this list might spark some inspiration to start your day off right.

BREAKFASTS WITH UNDER 30 GRAMS OF CARBS

Egg Breakfasts:
Eggs only have about 1g carbs each, leaving you a carb allowance for the grains you need to get enough fiber. They are fast and easy to prepare, and the protein makes them filling. Despite not really liking them all that much, I find myself relying on eggs to keep me satisfied in the morning, especially if I have a busy day ahead. Personally, since I'm eating so many eggs now, I make sure I buy the most organic, free-range, eggs available.

1. Omelet with cheddar, tomatoes, onion, spinach and chives. Toast on the side.
Carbs: 13g counting vegetables / 2g with free veg.


Pros: Filling, and low carb enough for some toast on the side. Also, uses basic ingredients most people keep on hand.
Cons: Chopping vegetables and cooking the onions takes a little time.

2. Omelet - Mediterranean Inspired, with (pasteurized) Feta cheese, mushrooms, and tomatoes. Baked potato wedges on the side.
Carbs: 28g counting vegetables / 15-20g with free veg (count a small potato at 15g)


Pros: Feta puts a twist on the everyday eggs, mushrooms add protein, and many diabetics can process potatoes better than grains - and they are satisfying.
Cons: Baking a small amount of potato is difficult for one person, or with short time. I made them for dinner the night before and ate one potato at dinner, and saved another for breakfast.

3. Open-face Egg Sandwich with Veggie Bacon. Toast one slice of high-fiber bread (20g+ carbs), Scramble 2-3 eggs and add cheese, or herbs like chives or cilantro, or anything else you want. Add a couple strips of veggie bacon to keep it interesting.
Carbs: approx 30g, depending on the bread.


Pros: Quick and easy
Cons: High fiber bread can be bland and dry, or difficult to find.

4. Fried Eggs on Toast with a side of Fruit.
Carbs vary. With a 30g allowance: light whole wheat bread will give you 2 slices with a total 18g carbs. High-fiber or regular wheat bread can be over 20g. Fill up your 30g allowance with fruit. 1/2 an apple or peach is around 7g, 1 cup of strawberries or 1/2 cup pineapple is about 10g.
For 15g allowance: Use one slice of light whole wheat bread, 2 eggs, and 1/3 cup strawberries.


Pros: Quick and easy
Cons: If you like your yolks intact, and they break, you might start your day cursing in the kitchen.

5. "Sausage" and Egg Sandwich, or Scramble. Smart Dogs, or veggie hot dogs, make eggs a little more interesting for me. I don't eat sausage, for various reasons, but usually have veggie hot dogs in the fridge. For a sandwich, I split one down the middle and fry it for a few minutes. For a scramble, I cut it into chunks and pre-cook them before adding eggs. Use whole wheat buns (about 25g carbs) or toast to make a sandwich.
Carbs: 27g using a small whole wheat hamburger bun.


Pros: Healthier than real sausage, but still makes you feel like you're eating like you used to when you could just stop at the deli.
Cons: packages of buns are just too big to figure out enough low-carb uses before they grow moldy. Freezing them works, but is never as good!


Non-Egg Breakfasts (or snacks):
Many women have an aversion to eggs during pregnancy. Some are egg-free vegetarian. This makes a filling breakfast (that doesn't throw off the glucose numbers) much harder to come by.

1. Amy's Tofu Scramble with Hash Browns.
Carbs: 19g. But you'll need to use the rest of your allowance for ketchup, as this is a bland meal.


Pros: Fast from a box.... immediate sustainence.... and mmmmm hash browns.
Cons: Bland bland bland. Not a fan of tofu scramble.

2. Half of a Whole Wheat Bagel with cream cheese and cucumber (or tomato).
Carbs: 30-32g

Pros: I can have a bagel!
Cons: I really wanted the whole thing! I'm still hungry... and the other half went stale because I forgot about it.

3. Two Kashi 7-Grain Waffles with (Natural) Peanut or Almond Butter. Alternative topping: butter and toasted pecans or almonds.
Carbs: 25g + nut butter.
Eat only 1 for a 15g snack.
Pros: Yes, you can have waffles. And they have lots of fiber, protein and good stuff.
Cons: Say good-bye to syrup. Some people think the Kashi waffles taste funny.

4. Good Old Cereal and Milk. I look for cereals with a serving size of at least 3/4 Cup and 20-24g carbs per serving, in order to have leeway for 1/2 C of milk (6g). Cheerios/Honey Nut Cheerios have 20-22g, Fiber One 80 calorie Honey Squares have 25g. Generally oat and corn-heavy ingredient lists have less carbs, rice or wheat-intensive have too many.
Carbs: approx. 30g.

Pros: Fast and refreshing.
Cons: Not filling.

Dairy Breakfasts (or snacks):
I can not live without high-protein Greek yogurt. If you can adjust to the sour taste of plain, unsweetened, Greek yogurt, then always keep it on hand. Chobani is acceptable, but Fage is better. Fage has removed more of the liquid content (whey) of the yogurt, leaving a thicker protein rich and lower carb product. It's more expensive, but worth it. Low-fat cottage cheese is also an excellent high-protein, very low carb, choice if you have a taste for it.

1. Greek Yogurt and Fruit. 
Carbs in yogurt: 6oz Chobani - 9g carbs + 13g protein. 6oz Fage - 7g carbs + 18g protein (making it more filling and leaving more allowance to fill up on fruit).
Use fresh fruit to add fiber and sweetness:
For a 15g allowance, strawberries are the best choice. You can have about 3/4 Cup of strawberries in the yogurt, adding only 7g carbs. Pineapple or blueberries are also good choices.
For a 30g allowance, add more fruit or supplement with raw almonds or a big spoonful of granola or crunchy cereal. 

Pros: Fast and refreshing.
Cons: Some people don't like the sour taste of unsweetened yogurt.

2. Thick Smoothie. 
Carbs: 15g smoothie - 6 oz greek yogurt (7g) + fruit (7g). This could be 1/2 peach, 3/4 C strawberries, 1/3 C blueberries.
30g smoothie - use 6oz yogurt + fruit to amount to 15g carbs (2 fruits or 1/2 banana), and thin with a few tablespoons of milk.

Pros: Filling, refreshing, no spoon required, and usually a pretty color.
Cons: Washing the blender - I suggest an immersion blender like Bamix and just keeping it out all the time.

3. Low-fat Cottage Cheese with Fruit Preserves.
1/2 Cup of cottage cheese packs 16g protein and only 4g carbs. This leaves the possibilities for stir-ins endless! For a quick treat, I like to have a small bowl of cottage cheese with a tablespoon of natural fruit preserves, like Sarabeth's - about 10g carbs. 

Pros: Super low-carb. A bit of cottage cheese on the side of any breakfast will help you stay full longer.
Cons: Many people dislike cottage cheese.

SUGGESTED GROCERY LIST:
-Variety of Fruits: Strawberries or Blueberries, Peaches, Apples or Plums, Pineapple, or Cherries.

-Versatile quick-cook vegetables: Tomato, Zucchini, Onion, Baby Spinach, Mushrooms

-Potatoes (choose small potatoes, the size of your fist, to make measuring 15g servings easier to visualize)

-Fresh Herb - Chives or Cilantro go well with eggs, or even Dill

-Raw almonds or pecans, sliced or whole

-Natural Peanut Butter - Skippy 

-Natural fruit preserves - Sarabeth's

-Fiber One or other 20-25g carb cereal - Original or 80 Calorie

-Whole Grain Double Fiber Bread - Pepperidge Farm
     or lower carb Light Style Bread - Pepperidge Farm

-Organic Cage-Free Eggs - Nature's Yoke

-Lowfat Cottage cheese - Friendship 1% Cottage Cheese

-Greek Yogurt - Fage Total 0%

-Packaged Cheese - shredded cheddar or a tub of pasteurized Feta

-1% or 2% Organic, hormone-free Milk (or Vanilla Almond Milk)

-Frozen 7-grain Waffles - Kashi

-Frozen Tofu Scramble - Amy's

What do you like to eat for your low-carb breakfast? 







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