Keep Your Cheat Day Gluten Free With This Chocolate Cake

Gluten Free Chocolate cake on SlowCarbFoodie.com

Gluten Free Chocolate cake on SlowCarbFoodie.comI don’t usually post non-slow-carb recipes, but everything counts if you include your cheat day, right?

There’s some good reason to keep a gluten-free diet even if you don’t necessarily keep it sugar free. Gluten messes up a lot of people, some may say the vast majority, even if most of us don’t realize it. You can find out by going gluten free for, say, 30 days and see what happens when you eat gluten again after that.

I got an email a few days ago with this recipe in it, and I’ve asked for a quick write up. Go nuts this cheat day with this gluten free chocolate cake!

Enter Brandon Baker of Loveletter Cakeshop in NYC:

If you find yourself suffering from a gluten sensitivity or just want to cut back on the amount of gluten you consume, you might be wondering how you’re going to replace the holy grail of gluten-rich foods: cake!

Ten years ago, it may have been a challenge to find a decent replacement that tastes as good as their conventional counterparts. Luckily for you my health-conscious friends, 2015 is a wonderful year to be eating gluten free. Take one bite into this chocolate cake and you’ll never guess it’s made of seven different kinds of flours and starches, not a single one of them containing a shred of gluten.

The key component of this recipe is the flour. You might be tempted to grab the first gluten free flour you see on the shelf, because hey, this is chocolate cake, and a high quality chocolate will mask any funny flavors, right? Maybe, but finding a neutral flavored flour is just half the battle. Your gluten free flour needs to be strong and hold its shape when mixed in with heavy ingredients like sugar, eggs, oil, and milk (or in this case, sour cream).

We’ve found the most reliable gluten free flour to be Pamela’s Artisan Flour Blend. This is not a paid sponsorship, but rather the result of extensive testing at the Loveletter Cakeshop kitchen. No other flour tasted as good and held up as well as Pamela’s, and it also happens to be one of the most reasonably priced gluten free flours on the market. It’s composed mostly of rice flours and tapioca starch, with a little sorghum, potato, and arrowroot thrown in there as well. Trust me when I say it tastes fantastic.

Enjoy!

Decadent Chocolate Cake

Decadent Chocolate Cake

Ingredients

    Cake
  • 2 1/4 cups gluten-free flour
  • 2 1/4 cups sugar
  • 2 cups cocoa powder
  • 2 1/4 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp salt
  • 1 cup sour cream
  • 1 1/8 cups water
  • 1/3 cup melted coconut oil
  • 1 1/2 tsp vanilla extract
  • 3 eggs
  • Ganache
  • 5.5 ounces melted dark chocolate
  • 5 ounces heavy cream
  • 0.5 ounces sugar

Instructions

    Cake
  1. Preheat oven to 350 degrees. Oil two 8” round 2” deep cake pans. Sift dry ingredients into a bowl. Set aside.
  2. Measure all wet ingredients except eggs into the bowl of a stand mixer. Mix with paddle attachment on low speed and add dry ingredients slowly. After dry ingredients have combined thoroughly, add eggs one at a time. Continue to mix on low until fully combined.
  3. Divide batter between pans. Bake for approximately 45 minutes, or until a toothpick inserted into the middle of the cake comes out clean. Remove pans and let come to room temperature, about 15 minutes. Turn onto wire racks.
  4. Ganache
  5. Melt chocolate gently using the double boiler method until all perfectly smooth and without lumps.
  6. Meanwhile, combine heavy cream and sugar and lightly boil. Very slowly, pour chocolate into the heavy cream, stirring constantly. Stir until just combined. Let settle for at least 20 minutes or until room temperature.

So what’s your favorite cheat day indulgence?

Egg-Free Slow-Carb Breakfast: Almond Porridge

slow-carb-porridge
Some people just don’t like eggs, or they want a breakfast option that doesn’t involve eggs sometimes.

On Finding My Fitness, I have a post with several other options, but one of my favorites right now is a good replacement for oatmeal. If you like the subtle flavors of coconut milk and almonds, then this recipe is for you.

I can see this especially hitting the spot as the weather starts to get cooler, and you can change the profile of the dish completely with just the spices you use.

Don’t feel married to almonds for this, either. Other kinds of nuts would taste just as delicious, and depending on your tastes you may even like it better with something like a walnut, macadamia nut, or pecan.

This is one of the recipes I’m featuring as part of the slow-carb meal planner I’ve developed.  A bunch of people have already signed up, and some have even told me they’ve reached their goals!  Check it out if you’re interested!

Let me know what you think about it in the comments!

Egg-Free Slow-Carb Breakfast: Almond Porridge

Ingredients

  • 1 c almond meal (for a coarser mouthfeel, you can also just grind up almonds in a food processor)
  • Cream from one can of full-fat coconut milk (the stuff you skim off the top of the can after it’s been in the fridge)
  • an optional bit or two of stevia
  • 2 tsp cinnamon
  • pinch of ground nutmeg

Instructions

  1. In a saucepan, heat the coconut cream until it “melts” and gets liquidy. Then add the almonds and sweetener. Mix until combined thoroughly. Stir and cook on medium for about 5 minutes.
  2. When it thickens up a bit and you’re almost ready to take it off, add the seasonings and stir it together.

How To Make A Slow-Carb Diet Friendly Aioli Sauce

How to make slow-carb friendly aioli sauce on http://www.slowcarbfoodie.com

Aioli is hardly more than mayo with garlic, but it’s oh so delicious and is a GREAT slow-carb condiment to add onto chicken, steak, or as you see in the amazing photo I found on flickr, to a bouillabaisse.

I already have a recipe to make slow-carb mayo, so pick this one up too. Add it to your arsenal of sauces that are allowed!

You’ll need a food processor with a blade, or a blender. I’ve found it works better in a small processor, but you use what you have. I haven’t tried it yet, but as I type this I’m thinking about trying it in our stand mixer with the whisk attachment at a super high speed. I’ll let you know how it goes.

How To Make A Slow-Carb Friendly Aioli Sauce

Ingredients

  • 1 egg yolk
  • 1 tsp Dijon mustard
  • 2 cloves garlic
  • 1 cup extra virgin olive oil
  • 2 tsp lemon juice
  • salt

Instructions

  1. Add the yolk, mustard, and garlic to a food processor with a blade attachment. Process until combined.
  2. SLOWLY add the olive oil while the blade is spinning, like a very thin stream, and keep processing until it's all been added. This should take a couple minutes.
  3. Stop processing, scrape down the sides, and add the lemon juice and salt. Pulse the processor until everything is combined.

photo by bluumwezi / CC BY / SCF tag added

Five Reasons you Should Consider Going Gluten-Free

This is a guest post by Drew Manning of fit2fat2fit. While I agree with what he says, keep in mind that he’s not specifically referring to slow-carb. I don’t want to get hate mail about how quinoa isn’t slow carb or asking if bananas are OK on slow-carb. 😉

Fice Reasons You Should Go Gluten FreeThere are countless reasons to live a gluten-free life, but many find themselves turning toward this new lifestyle in an effort to cut out harmful, processed foods. Every day, people around the world make the choice to ditch gluten once and for all. These are five different reasons you should be making that choice as well.

1. A gluten-free diet gives you better access to vitamins and antioxidants.

For those who have lax eating habits, snacks typically take the form of heavily processed foods that contain questionable ingredients. However, on a gluten-free diet, vegetables and fruits are often eaten as snacks, and they are packed with antioxidants and vitamins! Seriously; try eating a banana in place of a bag of potato chips next time you’re craving a snack. You’ll feel lots better physically and mentally.

2. It will be easier to lose weight.

Are you struggling to get a stubborn 20 pounds off? A gluten-free lifestyle promotes healthier eating, which in turn leads to more weight lost if you’re trying to simultaneously diet. Going gluten-free will help you cut the starch from your diet, as well as the inches from your waist. Even if you weren’t initially planning on going gluten-free for a fresh diet, this is the best time to make the switch!

3. Digestion will no longer be difficult.

When’s the last time something you ate seemed to go down the “wrong pipe?” Research has shown the gluten-free eating can eliminate many digestive issues with ease. Foods that contain gluten are notorious for causing gas, cramping, diarrhea, and bloating. Pharmaceutical companies create medications that are designed to help with indigestion, but they often either don’t work or come packed with their own negative side effects. If you just make the switch to gluten-free food alternatives, you can kiss these issues goodbye naturally.

4. A gluten-free diet will give you quite the energy boost.

If you’re trying to eat healthy whilst keeping gluten in your diet, many of the nutrients and minerals consumed can be lost during digestion. Certain vitamins are directly linked to increasing energy levels, and without them, you can expect to suffer the ill effects of exhaustion. Try a gluten-free diet out for a few days, and you’ll likely find yourself skipping that cup of coffee in the mornings.

5. A gluten-free lifestyle broadens your horizons in terms of food choices.

When you neglect to make healthy food choices, you often go for not-so-nutritious meals that contain many of the same harmful ingredients. However, going gluten-free gives you lots of new food choices you never even knew you had. For example, flour is off limits on a gluten-free diet, but rice, quinoa, and ancient grains are often used in its place. The best part is that they taste wonderful! There are endless amounts of possibilities when you choose to go gluten-free.

Drew Manning is the owner and creator of fit2fat2fit.com. As a fitness coach and nutritional trainer he loves helping people succeed with their health goals. In his spare time he loves spending time with his wife Lynn and their two daughters.

photo by Czarina Alegre on Flickr.

Spicy Black Bean Soup

Spicy Black Bean Soup

Spicy Black Bean Soup
One of the readers of Finding My Fitness sent me this recipe a while back, and I pulled it out over the weekend. It turned out really well, my only tip is to make sure the beans are cooked fully!

It’s a hearty, filling, spicy soup (the spice can be modified to your taste) that I could see myself making over and over again.

I decided to do it as a fully vegetarian dish. I’m the kind of guy who says I would be sad if I could never eat meat again, but if the meals were like this, I probably wouldn’t miss it.

One of these days when I put together my slow-carb vegetarian recipe list, this will be in it.

Enjoy!

Spicy Black Bean Soup

Rating: 41

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 6 servings

Spicy Black Bean Soup

Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, diced
  • 1/2 Tbsp chili powder
  • 1 qt vegetable stock
  • 4 cups black beans, cooked, rinsed, and drained
  • 2 Cups Chopped tomatoes
  • 1 cup spicy salsa (the one I used is a chipotle, which I think enhanced the flavor a lot)
  • salt & pepper to taste
  • 1 Tbsp hot sauce

Instructions

  1. Add olive oil to large soup pot and heat.
  2. Add onion and chili powder and stir till the onions are soft.
  3. Add the stock, then the black beans, tomatoes, hot sauce, salsa and bring to the boil. Bring the heat down so it is simmering and leave for 30 mins. Add salt & pepper to taste. Stir regularly!
  4. When it's cooked enough, use an immersion blender to more or less puree the soup.

Will puts some sour cream in his if it’s too spicy (which you see in the photo), but it’s not necessary. If you *need* something like that to make it smoother, I’d use some full-fat greek yogurt instead. But if you can handle dairy and aren’t impeded in your fat loss, I can’t stop you from using sour cream!

What’s your favorite vegetarian soup recipe?

30 Superbly Slow-Carb Soup Recipes

30-slow-carb-soup-recipesIf it’s cold where you are, then you’ve just hit the jackpot.

My wife and I love to eat soups in the winter. They’re perfect food for the cold weather, plus they can last for days. Talk about bulk preparation!

But the same old soup day after day can get boring. So I went on a hunt.

Here’s what I found. Please enjoy (and share the crap out of) this list of 30 slow-carb soups!

Note: not everyone in the world is slow-carb, but their soups can be slow-carbed up. Along with the pics are any necessary notes for you.

(click the images to go to the recipe)

Enjoy this one over cauliflower rice instead of regular rice.
“Gumbo-laya” With Spicy Sausage, Chicken & Shrimp.
Enjoy this one over cauliflower rice instead of regular rice.
Tomato Lentil Soup
Tomato Lentil Soup
Simple Creamy Cauliflower and Artichoke Soup
Simple Creamy Cauliflower and Artichoke Soup


Pork Chili Verde
Pork Chili Verde
just take out the cornstarch
White Bean, Collards, Sausage, and Chicken Soup
White Bean, Collards, Sausage, and Chicken Soup
Chicken Tortilla-less Soup
Chicken Tortilla-less Soup


Ginger Zucchini Noodle Egg Drop Soup
Ginger Zucchini Noodle Egg Drop Soup
Again, just leave out the cornstarch.
Hearty and “Creamy” Slow Carb Tomato Soup
Hearty and “Creamy” Slow Carb Tomato Soup
Creole Jambalaya
Creole Jambalaya
Either don’t use rice or eat with cauliflower rice.


Roasted Red Pepper and Avocado Soup with Sausages
Roasted Red Pepper and Avocado Soup with Sausages
Curried Cream Of Broccoli Soup
Curried Cream Of Broccoli Soup
Chilled Cream of Avocado Soup with Dungeness Crab
Chilled Cream of Avocado Soup with Dungeness Crab


Homemade Chicken Broth
Homemade Chicken Broth
Hot and Sour Soup
Hot and Sour Soup
Filipino Beef Kaldereta
Filipino Beef Kaldereta


Pressure-Cooker Lamb Stew
Pressure-Cooker Lamb Stew
Japanese-Inspired Whitefish and Noodle Soup
Japanese-Inspired Whitefish and Noodle Soup
Creamy Carrot Fennel Soup
Creamy Carrot Fennel Soup


Caldo de Res
Caldo de Res
Thai Glass Noodle Soup
Thai Glass Noodle Soup
This pic isn’t from the recipe, but you’ll get the idea
Winter Mushroom Soup
Winter Mushroom Soup


Split Pea Soup w/ Sausage
Split Pea Soup w/ Sausage
Farmer's Market Gazpacho
Farmer’s Market Gazpacho
The link has a few recipes, but you’ll see it
Tuscan Red Lentil Soup with Kale
Tuscan Red Lentil Soup with Kale
This one uses farro, a grain. Ignore it.


Dutch Tomato Soup with Meatballs
Dutch Tomato Soup with Meatballs
Roasted Cauliflower & Mushroom Soup
Roasted Cauliflower & Mushroom Soup
Roasted Vegetable Soup
Roasted Vegetable Soup
Use coconut cream instead of creme fraiche


Coconut milk curry beef stew
Coconut milk curry beef stew
Italian Sausage and Cabbage Soup
Italian Sausage and Cabbage Soup
Healing Chicken Soup
Healing Chicken Soup

Do you have a favorite slow-carb friendly soup recipe? Link it in the comments!

And if you loved this post, please share!

How To Plan Your Slow Carb Meals For Maximum Results

planning-slow-carb-meals

There’s one strategy that surpasses the rest in terms of what will help you stick to your 4 Hour Body guns:

Planning your meals.

If you’re not planning your meals, you’re a ticking time bomb of unplanned cheating ready to go off. I know that’s how it is, because that’s exactly how I am.

The only way I’ve been able to see consistent results is when I plan my food out ahead of time. In fact, I’ve planned enough that I created a slow-carb meal planner you can subscribe to if you’d like.

But if you stick around, I’m going to tell you how to plan so many meals you could eat a different meal for something like 80 years without eating the same thing twice.

How’s that for diversity?

All the foods

As I was putting together the slow-carb planner’s very first version, I developed what I call the “Fairly Exhaustive Slow-Carb Food List“. With that, you’ll find over 12,000 unique meal combinations.

Use it. Here’s a link to download the PDF.

If I didn’t have a meal planner to use instead, that’s what I would use to start planning my own meals. Here’s an example of how you could use it each week to plan:

  1. Create a spreadsheet (I use Google Docs) and give each group its own column.
  2. On a piece of paper (one you can hang on your fridge), make a space for each meal you want to plan. Here’s a meal planning calendar if you’d prefer to just print one out.
  3. Starting with the first column, randomly pick a number from 1 to the amount of items in the list. That’s the number corresponding to the food you’ll use. So for example, using the list you should have downloaded by now, if I pick 20 for protein, I’ll write down mahi mahi. A 17 for veggies gives me cucumbers, a 6 for legumes gives me lentils, and so on.
  4. The list provides the inspiration for the meal. For mine, I’d probably do a salt/pepper grilled mahi mahi, a cucumber salad (with red onions, salt, pepper, oregano, white wine vinegar, and olive oil), and my standard lentil recipe.
  5. Repeat for each meal.

What I love about this is there are so many things we don’t normally eat (regardless of who you are) that you’re bound to try something new and delicious and vary your own intake. And we all know a variety is good for you.

When you have a combination of foods and spices you don’t know what to do with, head to the internet to find a recipe from allrecipes, epicurious, or chowstalker.

Of course, if there are things on the big list you don’t like, simply remove them for your meal planning purposes.

Never eat without a plan again

I mentioned above that I created a meal planner, and then I basically told you how to plan your own meals. Why would I do that?

The first reason is that my main goal is to help you guarantee you’re preparing slow-carb compliant meals that will help you reach your own goals. You’ll never have to wonder again if what you’re eating is “allowed”, regardless of if you do it your own or let me do it for you.

The second reason is that I know you’re busy, and I know this information is going to save you time. Sharing this with you is my way of saying thanks for being a SCF/FMF community member. If you can’t, or even just don’t want, to subscribe to the planner, you’ll still get the results you’re looking for and not have to put in as much effort as you did before today.

That said – if you think you’d like to find out more about the slow-carb meal planning service I’ve put together (and get the first month for only $1), then please follow the link to the launch post to read more. If you have any questions, let me know!

Learn more about the meal planner!

original photo credit: Liz

Yellow Chicken Curry Recipe (And A Review of Everyday Paleo Thai Cuisine)

Yellow curry chicken slow-carb recipe

Yellow curry chicken slow-carb recipe
One of my favorite cuisines is Thai, and I’ve found you can generally find decent options in a Thai restaurant. Sometimes you might need to ask for it without rice, but beyond that the only thing you’ll have to be careful of is sugar in sauces.

Or you can make it yourself at home. I recently bought a cookbook that’s making that much easier for me to do.

This recipe comes from Sarah Fragoso’s newest book, Everyday Paleo Thai Cuisine.

Delicious Thai recipes to make your slow-carb diet more interesting

I want to take a second to tell you about the book. While it’s primarily a Thai cooking book that also happens to be fully compliant to the Paleo diet, the vast majority of her recipes are slow-carb friendly or are very easily made slow-carb friendly (such as not using the honey or maple syrup she suggests). It’s by far the best cookbook I’ve found for some really exciting slow-carb cooking.

This is the real deal. She actually lived in Thailand for something like 6 weeks studying with Thai chefs to make authentic food, some of which you can’t even find in restaurants outside of Thailand.

She covers the gamut, from stir fries, curries, soups, appetizers, and even condiments that you’d find anywhere in Thailand. I fell in love with her condiment section and made quite a few of them right off the bat.

If you’re interested in the book, head on over to Amazon to check it out.

Here’s one of the slow-carb friendly recipes

We easily cook from this book once a week, and here’s the latest one we’ve done. It’s pretty simple and doesn’t take long at all to cook.

A few notes:

  • The original recipe calls for a curry paste that you can find in the book, but I didn’t have all of the ingredients for it, and I didn’t want to have to give you a second recipe that you’d have to make to prepare this meal. So what you see below is my way of getting the flavors from the curry paste without actually making it.
  • This chicken works best when eaten on a bed of cauliflower rice, but some cabbage sliced thin (so it’s kind of like noodles) does really well as a stir fry.

Yellow Chicken Curry #4hb #slowcarb

Rating: 41

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 2 servings

Yellow Chicken Curry #4hb #slowcarb

Ingredients

  • 2 Tbsp cooking fat (olive oil, coconut oil, lard, etc)
  • 1/2 Tbsp garlic, minced
  • 1/2 tsp ginger, minced
  • 1/2 tsp ground cumin
  • 1/2 Tbsp yellow curry powder
  • 1 tsp fish sauce
  • 1 Tbsp water or chicken stock
  • 1-1.5 lbs chicken, cut into smaller pieces
  • 2 Tbsp coconut milk (if you like that flavor)
  • 1-2 Thai hot chiles, sliced thin (depending on your spice tolerance)
  • salt and pepper to taste

Instructions

  1. In a large pan (a wok is best but not necessary), melt the fat over medium heat. When the pan is up to temperature, toss in the garlic, ginger, cumin, curry powder, and fish sauce and saute for several seconds until fragrant.
  2. Add the water or broth and simmer for another 30 seconds
  3. Add the chicken, salt, and pepper and stir fry for about 5 minutes or until the chicken is fully cooked.
  4. When the chicken is done and most of the water has cooked out, add the coconut oil and chiles and stir fry it for just a few seconds to heat it up.
  5. Serve over a bed of cauliflower rice and enjoy!

Sausage And Pepper Slow Cooker Stew #slowcarb #4hb #recipes

Sausage And Pepper Slow Cooker Stew

Sausage And Pepper Slow Cooker Stew
On the last Sunday of every month, we get together at church and have a covered-dish dinner. There’s always a pretty good selection, and there are a few families that take healthful foods, but we’re never guaranteed to be able to make an entire slow-carb meal out of the foods people end up taking.

My wife and I have been taking matters into our own hands and make sure there’s *something* we could eat and feel good about, so we’re always on the lookout for great recipes that scale well and are part of a healthful diet.

She was given a Paleo slow cooker recipe book for Christmas, and this recipe was just what we needed. It’s such a simple recipe that I was blown away by how many people put forth an effort to find out who made it and come up to us to tell us how good it was.

Healthful foods for the win!

Sausage And Pepper Slow Cooker Stew #slowcarb #4hb #recipes

Rating: 41

Prep Time: 20 minutes

Cook Time: 3 hours

Total Time: 3 hours, 20 minutes

Yield: 6 to 8 servings

Sausage And Pepper Slow Cooker Stew #slowcarb #4hb #recipes

Ingredients

  • 1 lb sweet Italian sausage
  • 1 lb hot Italian sausage
  • 1 Tbsp clarified butter
  • 1 onion, thinly sliced
  • 2 bell peppers, seeded and chopped
  • 3 cloves garlic, minced
  • 1 14.5 oz can stewed tomatoes
  • 2 cups chicken stock or broth
  • 1 tsp fresh oregano, chopped (or 1/2 tsp dried)
  • 1 tsp fresh thyme, chopped (or 1/2 tsp dried)
  • Salt and pepper to taste

Instructions

  1. Cut the sausage into 1/4-inch slices. The sausage we used was raw, so I found it easier to cook it in the skillet on two sides for a bit, then pull it back out and slice it up.
  2. In a large skillet over medium-high heat, cook the sausages, turning frequently, until browned on both sides. Remove the browned sausage with a slotted spoon and put it in the slow cooker.
  3. Remove some of the rendered fat, leaving a few tablespoons (that’s optional, although if it’s not from pastured pork, I’d do it). Add the clarified butter and the onions to the skillet and saute for a couple of minutes until translucent. Add the peppers and garlic and cook for another 3 to 5 minutes.
  4. Dump the cooked veggies into the slow cooker. Top with the tomatoes and broth, then sprinkle the oregano and thyme on top. Cover and cool on low for 5 hours or on high for 3 hours. Season with salt and pepper as needed.

Notes

You could eat this by itself, over a bed of cauliflower “rice”, mixed with some broccoli (I love how the juices get absorbed into the “leafy” part), or just over a bed of wilted greens like spinach or kale.


Paleo Slow Cooking by Dominique DeVito

You may have noticed that we’re using a new recipe format on the site. It gives you a printable option, and it also lets you save the recipe to your Ziplist account. Please leave a comment below and let me know whether or not you like it, and if you prefer we just stick with the way we used to do recipes.

Things Are A-changin’

You may notice that things look slightly diferent around here. There will be more soon, but please bear with us while we handle a server move. Everything will be back to normal soon!

-jason