Homemade Slow Carb Mayo made with Macadamia Nut Oil

Slow Carb Mayonnaise

I’ve been slowly working my way through recipes for all the condiments as the store-bought  versions  are all packed with sugar, fillers, preservatives and/or unhealthy oils.

Mayonnaise is no different.   Some are better than others, but why not make your own slow carb friendly version.  It tastes much better (so creamy and rich!), and when made with macadamia nut oil or olive oil, you can actually up your intake of healthy fats for the day.

This recipe is intended to be done in the blender.  I prefer a magic bullet or rocket type blender, but you can also use a normal blender or whisk by hand with a wire whisk.  Mayo should keep for a week when covered in the fridge.  The great thing about a Rocket Blender is that you can use the same container for blending and storage – a super time-saver.

I recently came across this other recipe that calls for whey protein.  What could be more perfect for Slow Carbers, right?  I haven’t gotten up the nerve to try it yet, but for all you food adventurers out there, give it a go (and then let me know how it is!)

Slow Carb Mayonnaise
Homemade Slow Carb Mayonnaise

Ingredients

  • 1 egg
  • 4 oz of macadamia nut oil or olive oil
  • 1/2 tsp of white wine or red wine vinegar (I prefer red, but it’s a bit different so go with the white for a more traditional mayo.)
  • 1/2 tsp of dry mustard powder
  • 1 clove of garlic, crushed (less for a milder mayo.)
  • Sea salt and fresh ground pepper to taste

Method

  1. Place the eggs into the blender or food processor, along with the mustard, garlic, salt and pepper and blend together.
  2. Pour the oil into the blender in a slow, steady stream while the machine is operating, so that it is immediately whisked into the egg yolk mixture. If you can’t add the oil in a continuous stream, pour it in small batches (say ¼ cup at a time.)
  3. Switch off the machine and taste the mayonnaise. Add the vinegar and any extra seasoning to taste and whisk together one last time.

Incoming search terms:

  • macadamia nut mayonnaise
  • slow carb mayo

Slow Carb Garlic Vinaigrette Salad Dressing

Slow Carb Salad Dressing Garlic Vinaigrette

Thanks to Tim Ferris’ suggestion in The Four Hour Body, the standard Slow Carb Salad dressing is often Balsamic Vinegar and Olive Oil.  Admittedly, this is a favorite of mine, but if does get boring after awhile, and I was also concerned with the sugar.  1Tbs of balsamic has 3g of carbs and 2g of sugar.

Here’s an alternatives I’ve worked into my Slow Carb salad rotation. The raw garlic and vinegar really give it a kick.  If you’re not used to raw garlic, start with a little and you’ll eventually get used to it.  I love it, but I suppose it can be a bit confronting, especially for those who are worried about bad breath.  Don’t worry, your body adjusts when you consume it regularly, and there are tons of health benefits.

When you add spices and/or a squeeze of lemon juice to the dressing, the combinations are endless.  I usually pick spices to compliment my meal.

Home Made Salad Slow Carb Dressing
Home Made Salad Slow Carb Dressing

Slow Carb Garlic Vinaigrette

Ingredients

  • 2  cloves of garlic, finely chopped
  • 1 Tbs white vinegar
  • 3 Tbs macadamia oil.

Directions

  1. Throw all the ingredients in a glass jar and shake until the dressing looks creamy.  Alternatively you can throw whole garlic cloves into a Rocket or Magic Bullet Blender with other ingredients and blend.

Incoming search terms:

  • yhs-fullyhosted_003
  • slow carb salad dressing

Slow Carb Ketchup with Stevia

Slow Carb Ketchup Substitute

Ketchup (or “tomato sauce” outside of the US) is a favorite condiment for most people.  Unfortunately, traditional ketchup is packed with sugar – 4 grams per tablespoon.   That could be enough to seriously undermine your progress on the Slow Carb Diet.

For those of you who are hopelessly addicted to ketchup on their eggs, if you take the time to make a low carb batch from scratch, you can have ketchup on the Slow Carb Diet.

Slow Carb Ketchup Substitute
Homemade Slow Carb Ketchup

Makes 1+ cup of ketchup

Ingredients

  • 1 6 oz can of tomato paste
  • ½ c water
  • ¼ c vinegar
  • ¼ t onion powder
  • 1 t sea salt
  • 1/8 t allspice
  • 1/8 t ground cloves
  • 1/8 t cinnamon
  • 1/8 t garlic powder
  • Stevia to taste ( I used about 1Tbs but will probably use less next time)

Directions

  1. Mix all ingredients well.
  2. Heat if desired.  No cooking is required although warming it for a bit will let the flavors meld better to get more of a “ketchup taste”.
  3. Store in a sealed container.  Keeps for at least 1 week.  

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.)

Incoming search terms:

  • low carb worcestershire sauce
  • olow carb worcestershire sauce
  • worcestershire sauce substitute language:en

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.

Mc Cormicks Ingredients are as follows: SPICES (INCLUDING CHILI PEPPER, CUMIN, OREGANO, AND RED PEPPER), ONION, WHEY SOLIDS (MILK), SALT, SUGAR, PAPRIKA, GARLIC, POTATO STARCH, AND CITRIC ACID.

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


Ingredients

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

Directions
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.

Incoming search terms:

  • slow carb lentil recipes
  • low carb lentil recipes

Easy Veggie Stock – Give some extra flavor to your Slow Carb Lentils

The best way to add some variety to those lentils you’re likely or supposed to be consuming every day:  stock and spices.   With those two additions, they’re actually  quite addicting.

Now, two quick confessions.   1)  I normally prefer meat stock to veggie stock  2)  Until I started Slow Carb, I’d never made my own stock before.

Prior to Slow Carbing, I only really used stock for actual soups on the rare occasion I made a soup requiring it or to cook rice (much better than cooking in water if you’ve never tried it.)  With that said, I was pleasantly surprised with how good this veggie broth is.

After my accidental discovery that the stock I was using was full of all sorts of non-Slow-Carb-friendly nasties and I couldn’t find a better alternative, I decided I’d start making my own.  Since I don’t normally have 5lbs of chicken bones on hand in the kitchen, I decided to experiment with making a veggie stock.  I figured, at the very least, it’d be better than cooking or simmering lentils in water.

I reached out to a few friends for suggestions, and here are the results of my first attempt at veggie stock.

Ingredients

  • 1-2 onions, quartered
  • 5-6 garlic cloves, smashed or chopped coarsely
  • 2 stalks of celery, washed and chopped into a few large pieces so they fit in the pot
  • 3 or 4 carrots washed and chopped into a few large pieces (no need to peel, just wash first or throw in some baby carrots)
  • Any other veggies (or veggie scraps) you have on hand – turnips, cabbage, spinach, pumpkin, mushrooms, tomatoes, etc.
  • Sea Salt or Veggie Salt
  • Italian Seasonings
  • 12 cups water

Directions

  1. Put 3 cups of water into a stockpot or any large pot.  Turn heat to medium-high heat until boiling.
  2. Add onions and garlic and simmer over medium heat until liquid reduces to almost nothing.
  3. Add the rest of the water and other vegetables.
  4. Add 1-2 Tbs of Italian Style Seasonings.  I’m partial to Penzey’s Tuscan Sunset, but any sort of Italian herbs with no sugar or additives will do.  Some people put their herbs in cheesecloth, but I don’t bother.
  5. Simmer for about 90 minutes.  Taste the stock.  If it’s full-bodied, it’s done.  If not, keep simmering a bit longer.
  6. Add  salt and pepper to taste.   Approximately 1 Tbs of Sea Salt or Veggie Salt should do.
  7. Strain veggies and collect stock in a jar or another pot if you’re planning on cooking right away.  The stock should keep for 3-5 days in the fridge.

TIP #1 – Keep a pyrex container in the fridge to save  your veggie scraps throughout the week to make a stock.

TIP #2 – Depending on what veggies you used for your stock, you can use the leftover, strained veggies in a lentil dish.  They’ll be nice an softened already.

TIP # 3 – Freeze stock into ice cubes or quart-sized ziplock bags to use.