Fluffy Slow Carb or Paleo Scrambled Eggs

Fluffy Paleo Scrambled Eggs

I’m in California visiting family and friends for the next week. There’s been a bit of a heat wave so we’ve been cooking up some great Slow Carb and Paleo food on the BBQ. I’ll be posting a few of those recipes in the upcoming weeks.

In the meantime, I wanted to share this video teaching you how to make the perfect scrambled eggs. Since most of us eat eggs several times a week, and this is such a basic dish, there really is something to be said about doing it well.

Enjoy, and if you have any tips on how you like to prepare your scrambled eggs, please leave a comment for others to try out.

The BEST Fluffy Scrambled Eggs!

Slow Carb Worcestershire Sauce Substitute

Homemade Slow Carb Worcestershire Sauce

Worcestershire Sauce is a perfect example of the hidden sugars that you should look out for while eating a Slow Carb Diet.  1 Tablespoon contains 3g carbs and 2g sugar.

It’s easy enough to forgo Worcestershire in favor of other spices and seasonings, but what’s a girl (or guy!) to do when a recipe is otherwise Slow Carb Diet friendly except that one itty-bitty little teaspoon of that inconspicuous, but potentially diet sabotaging, sauce?

For example, my favorite Walnut Crusted Pork Chops?

Here’s a few alternatives:

Red Wine Vinegar + Fish Sauce + Salt

Tamarind Paste + Soy Sauce  + White Vinegar

Tamarind Paste + Soy Sauce + dash of Cinnamon + a few Cloves (FYI – these were the original ingredients used in Worcestershire Sauce.)

Slow Carb Taco Seasoning – avoid hidden sugars

Homemade Slow Carb Taco Seasoning

For those of you who are fairly conscientious of nutrition labels, I’m sure you’re already aware of all the nasty things that come in pre-made taco seasoning, including sugar, MSG  and some other odd “starchy” sounding things.


And here’s another popular brand….

Old El Paso’s Ingredients are as follows: Maltodextrin, salt, chili pepper, onion powder, spice, monosodium glutamate, corn starch, yellow corn flour, partially hydrogenated soybean oil, silicon dioxide (anticaking agent), natural flavor, ethoxyquin (preservative).

A bit disturbing and not exactly what you want when you’re trying to eat clean.

The only two solutions:  find a  taco seasoning with no weird fillers or make my own.  Actually, I do both.

As many of you know by now, I’m a huge fan of Penzey’s because their spices don’t contain weird, freaky unpronounceable  added fillers.  Everytime I return to the US, I bring a few more spice blends back to Australia.  Because there is no even remotely decent Mexican food in Australia, I always have in the mix some sort of Taco, Fajita or Chilli blends.

They normally last a few months and then I try to recreate them from scratch.

I modify the ingredients depending on what I have on hand, feel free to play around with different types of chilli powder and different ratios.  Sometimes I use some white pepper instead of black or throw in some unconventional spices like nutmeg or cocoa (I’m not joking!)

Homemade Slow Carb Taco Seasoning
Homemade Slow Carb Taco Seasoning


2 Tbsp. chili powder
1 Tbsp. ground cumin
2 tsp. salt
2 tsp. black pepper, freshly ground
1 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. red pepper flakes
1/2 tsp. dried oregano

1.)  Mix all ingredients together.  Store in a sealed container.

How to Cook Lentils for the Slow Carb Diet

In the Four Hour Body, Tim recommends buying canned beans and lentils because they’re quick and easy.  True, and if that’s the only way you’re going to incorporate them into your eating, plan, go for the cans.

The downside to can beans is that there can be a lot of sodium.  Yes, of course you can rinse, but according to Eating Well magazine’s nutritional analysis, rinsing canned beans thoroughly removes up to 35 percent of sodium.  If you’re watching your sodium intake, you may want to try cooking your own.

Canned beans are also considerably more expensive.  On average in Australia, a small bag of dried lentils will yield me 10-12 servings and is about $3.00.  A single can on lentils  range anywhere from .75 to $1.75 – not horrifically expensive by any means, but if your household is consuming lentils at the same rate as mine, this savings does add up.  Things are a bit more expensive in Australia as well, so I’d imagine you can get bulk lentils fairly cheap in the US at a local market or co-op, like Rainbow Grocers in San Francisco.

The basic preparation for lentils is the same, no matter what the end recipe.   I do a large batch and put the lentils into  containers to refrigerate and  then make smaller batches with different seasonings throughout the week.  My favorite recipe is still Spiced Bacon Lentils.   You can also also cook in a broth or stock and add spices in directly during the cooking process.

Here is the basic recipe:

  1. Rinse the lentils thoroughly in cold water, removing any leaves, twigs, or stones
  2. Cover the lentils with cold water, using 4 cups of water for each cup of lentils.
  3. Bring the water to a boil, cover, and reduce to a simmer.
  4. Cook the lentils for 35-45 minutes, or until tender.

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