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.
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.
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.
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!
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:
Create a spreadsheet (I use Google Docs) and give each group its own column.
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.
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.
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.
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!
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.
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.
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.
1-2 Thai hot chiles, sliced thin (depending on your spice tolerance)
salt and pepper to taste
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.
Add the water or broth and simmer for another 30 seconds
Add the chicken, salt, and pepper and stir fry for about 5 minutes or until the chicken is fully cooked.
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.
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.
Sausage And Pepper Slow Cooker Stew #slowcarb #4hb #recipes
Prep Time: 20 minutes
Cook Time: 3 hours
Total Time: 3 hours, 20 minutes
Yield: 6 to 8 servings
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
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.
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.
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.
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.
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.
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.
Keep the menu lean and healthy with one of these holiday recipe ideas put out by some friends of the Slow Carb Foodie.
A fantastic almost freebie from Jason over at Finding My Fitness (and a regular contributor here) has put together an ebook with Thanksgiving tips and tricks for Slow Carb and Paleo eating so you and your family can enjoy a happy and healthy holiday. Since the date is fast approaching, he’s lowered the price to $1 – a steal! Even if you miss it, check it out for the rest of the holiday season. There’s 7 pages on preparing the perfect poultry, 7 scrumptious sides, 6 decadent desserts, 3 delicious drinks! You’ll be set for the rest of 2012.
Need some post Thanksgiving reading material while you surface from your Turkey coma?
If you were somehow under a rock and haven’t heard, Tim Ferris has just released the Four Hour Chef. I’ve got mine on my Kindle and can’t wait to start reading this weekend. Make sure you order a hardcopy (or the digital version!)
For those of you in the US, I hope you all have a happy and healthy Thanksgiving holiday. I’m on vacation in tropical Northern Queensland, Australia for the week, so no Turkey for me. I’ve been enjoying (a few too many) cocktails, doing some business planning for 2013 and trying to relax by the pool. Next week I’ll be back to Melbourne, and looking forward to finally enjoying some summer weather.
It’s crazy to think that you can go to the grocery store and see Christmas decorations already (at least here in the U.S.).
Around this time, I usually love to start drinking egg nog. There’s a problem though.
I can’t stand it anymore.
That’s not entirely true. I love it in theory. But then I start drinking it, and it’s so sweet that I can’t take much of it. Plus it’s too thick for me. I’ve given up milk for water long ago.
Then I found a recipe on Mark’s Daily Apple for a Primal Egg Nog. It’s a good recipe, but it needed a bit of help for my palate. This one is totally dairy free and uses honey instead of syrup.
Here’s my mostly-paleo, even sort-of-slow-carb egg nog. I hope you like it!
3 cups coconut milk, divided
4 egg yolks, beaten
1-2 tbsp organic honey (depending on how sweet you want it)
1 tsp vanilla
ground nutmeg or cinnamon for garnish
In a saucepan, combine the egg yolks, 2 cups of coconut milk, and honey.
Over a medium-low heat, stir the milk continually until it starts to thicken, about 10 minutes. It’s important to gently stir the whole time.
When it’s done with the heating, cool it in an ice bath until it gets to room temperature. You have to cool it quickly so the yolks don’t cook. Keep stirring for a few minutes.
At this point, add the rest of the coconut milk and the vanilla. Maybe even a dash of nutmeg. Stir well.
Before serving, garnish with some nutmeg or cinnamon.
Play around with the sweetness. Err on the side of less and adjust up.
I love that this egg nog is thick but doesn’t seem to coat your mouth in a film like its dairy counterpart does. And it doesn’t put you into a diabetic coma.
And especially if you love coconut, this will be right up your alley!
Incidentally, I’m just about finished with a Thanksgiving Recipe e-book, and this is one of my featured recipes. If you want to have a healthy Holiday season, this is an e-book for you.
Folks on my mailing list will hear about it first and get a hefty discount, so if you’re interested, you might want to get on the list. You’ll also get 10 of my favorite slow-carb recipes as a thank-you for signing up.
I’d love to hear from you. What is your favorite holiday-time drink? How can you modify it to fit within paleo/slow-carb guidelines?
Jason has been overweight his whole life and is on a journey to being healthy and fit. He writes about his 4 Hour Body adventures with tips, encouragement, and advice on FindingMyFitness.com. Subscribe to his newsletter to get some more great slow-carb recipes!
There’s a really great way you can quickly lose body fat, and it’s more simple than what you’re currently doing.
No, I’m not going to tell you to cut calories or starve yourself. That doesn’t actually work in the long term, because once you start eating the calories again, you put the weight back on.
What I want to briefly talk about today is the practice of intermittent fasting. It could change the way you approach your goals for a while.
What is Intermittent Fasting?
The first time I read up on it, I thought IF was simply skipping breakfast. The more I read about it, the more I realized that you really don’t have to skip breakfast. You can, but it’s not essential.
The really quick overview behind IF is that you give your body several hours with no intake so that it can begin to burn the body fat it’s stored more efficiently.
Why would I want to do that?
Our bodies can be lazy. They burn the easiest stuff they can get first, and that happens to be glucose. Once the glucose is gone, they realize they better start burning some fat.
Intermittent fasting has been shown to have an array of benefits that include (but are not limited to):
rapid fat loss
increased insulin sensitivity
more efficient use of the glucose you do consume
lowering blood pressure
easier tissue repair (some say anti-aging benefits)
So how do you do it?
There are many forms of IF from what I’ve seen, but one of the easiest methods is a 16-8 schedule. Basically, you don’t eat for 16 hours and then you eat within an 8 hour window. When I did it, for example, this was my schedule:
6am – Wake up
10am – Breakfast
2pm – Lunch
6pm – Dinner
10pm – Go to bed
I still ate all the calories I would have, I just condensed my intake to a shorter window.
A couple days during the week I experimented with this I would only eat breakfast at 10am and dinner at 6pm. Both meals were bigger than “normal”.
You could also completely skip a whole day of meals to spice things up.
Tips to help you get going
Incredibly important: Don’t try IF if you don’t have everything else dialed in. Your food quality should be superb, you should be getting decent exercise, and your sleep should be long and restful. If all that’s in line, then proceed with some IF experimentation. IF stresses your body, so if you’re already stressed for other reasons, take care of those first.
Keep busy. When you’re not used to fasting, it can be exhausting trying to stick to it. That’s why I like the 16-8 schedule. I’m not going too long after getting up before eating, and I’m not spending too much time in the evening to get bored. On the days I only ate twice or did a whole-day fast, if I was busy I hardly noticed it. When I was bored, I felt incredible hunger pains.
If you want to take as much advantage of the fasted state as you can (and its ability to mobilize the stubborn fat), do some mild cardio when you’re nearly done. For example, you might go for a 30-45 minute walk (or longer, if you can) in the morning when you wake up or a bit before eating your first meal.
Drink some caffeine. It’s a stimulant (as if you didn’t know…) that actually works to unlock the fat stores while in a fasted state to be burned more.
If you’re interested, I highly recommend checking out some other sources. Here are the sources I went to when I was learning about IF: