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.
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!
Chicken is a staple for Slow Carb and Paleo eating so I’m always looking for new quick and simple ways to make it taste good. Herbs are a great way to do that without a lot of fuss.
It’s summer in Australia so while most of you in the Northern Hemisphere are digging into soups, stews and heartier fare of all kind, I’m enjoying fresh, light summer food with the help of the herbs I’m growing on my balcony. This is a super easy recipe where you can mix and match whatever herbs you have. I serve it with salad or slightly wilted fresh spinach.
While this is quite a light chicken dish, you could definitely eat it in winter as well. Just try serving it with green beans or roasted veggies instead.
4 Chicken Thighs (or 2 Large Chicken Breasts) cut into 2 inch pieces
1 Tbs olive oil or macadamia nut oil
Juice from ½ a lemon + a bit of lemon zest
2 Tbs fresh herbs chopped (I used oregano, but basil, thyme, rosemary or tarragon would all be great!)
Salt to taste ( I use about 1 tsp sea salt)
Put all ingredients in a ziplock bag or sealed container
Marinate at least one hour in the fridge (I do mine overnight.)
Heat up a frying pan
Toss chicken in
Cook till done – about 5 minutes
Time-saving tip: Make this in bulk and freeze batches of chicken pre-marinated and then thaw on the day you want to cook it.
On the slow-carb diet, one thing you’re going to eat more of than you probably ever have before is vegetables.
It seems really obvious, but a lot of people just don’t get it. To lose weight, they eat less calories, and that – to them means smaller portions of bread, fats, and sugars. But really, that’s not the way to do it.
It seems like a secret that no one knows but is right in front of your face. The best way to lose weight is really by eating more: more veggies.
Think about it this way: in a cup of whole oats you have 607 calories and 103 grams of carbohydrate (that’s more carbs that I eat in a day). In a cup of green beans, you have 44 calories and only 10 grams of carbohydrate. Sure, the grains might fill you up more, but that’s what fat and protein is for. I’d take 3 cups of green beans over a cup of oatmeal any day (and I love oatmeal)!
But I don’t like vegetables
I’ve actually heard someone talk about how they’re tired of choking down vegetables. Now, I understand it can get old quick. I can only stand broccoli in my omelet for about a week before I switch it out for spinach or kale. But vegetables could really be an untapped market in weight loss nutrition!
So I want to help out a bit. I’ve learned to love vegetables, and I’m trying different kinds I hadn’t considered before. Maybe one day I’ll write a post about different – and possibly strange – vegetables, but today I’m going to skip ahead to some cooking tips.
You see, loving veggies probably has a lot to do with the way you cook it. Personally, I love the flavor in vegetables. They come packed with a lot on their own. But often the cooking method can really seal the deal.
This is a very easy way to prepare some delicious vegetable sides, especially if you’re already roasting some meat besides. They can go in together, and sometimes even in the same pan.
Technique: Prepare your veggies in a single layer on a baking sheet and drizzle a little bit of olive oil and sprinkle some cracked sea salt and pepper on top. Bake in a 375 to 400 degree oven (F) for 15 to 20 minutes or until tender.
It won’t be long before we’re all in relatively warm weather and smelling the familiar scent of coals blazing under some delicious meats. You grill because you like the flavor it gives to your chicken or steak. Why not also give that same flavor to your vegetables?
Technique: Much like roasting, toss your vegetables with some olive oil. This helps the browning and helps keep them from sticking too much. Sometimes I’ll form a tray out of aluminum foil if I’m grilling smaller veggies like cherry tomatoes, onions, or sliced peppers, but you can also just lay them right on the grill.
Recommendations: There’s nothing like grilled onions, peppers, zucchini, or eggplant. You have to watch some of the softer ones, though, because they get really soft really quick.
When people see the word “fry”, they automatically think it can’t possibly be healthy. But you know better, and you know that nice fats from oils are an essential part of a solid diet. Because you’re using a hot pan, though, you can’t just use any oil. I recommend using coconut oil or clarified butter when you stir fry.
Technique: To stir fry, use high heat with a few tablespoons of oil. When the pan is hot, toss in your veggies and keep tossing until cooked to your liking. I love to add just a smidge of sesame oil at the end to give it sort of a rich nutty flavor.
Recommendation: Some of my stir fry favorites include cabbage, green beans, and broccoli.
With a nice saute, you can thoroughly heat vegetables without wilting them too much. This is great for vegetables that are soft anyway. Again, you’ll need to use a fat with a high smoke point, like coconut oil or clarified butter.
Technique: Sauté is much like stir fry, only the action isn’t as intense. Heat your pan and a bit of olive oil over a medium-high heat. Toss in your chopped or sliced vegetables, stirring just occasionally.
Recommendation: You’ll love sautéed zucchini (my favorite), tomatoes, onions, and peppers.
Most people might say this is the healthiest way to cook vegetables. I really don’t think it matters, except for flavoring purposes. What I like about steaming vegetables is that they won’t take on any extra flavors, and they often beautifully exhibit their natural colors. I love how green broccoli gets when steamed, for example.
When you steam, you’re just a step away from raw. They’re soft enough to not crunch, but still natural enough to show you what their real flavors are.
Technique: You can get steaming inserts for pots, and that’s probably the most recommended way to steam. Basically you add water to your pot, stick the veggies in the steaming tray, and cover. Cook time will depend on the vegetable and your preference. Check it, and when it’s as soft as you want, it’s done.
Alternatively, I’ve steamed veggies in the microwave. In a bowl, you can put a few tablespoons of water and add the vegetables. Most microwaves these days have a “fresh vegetable” button or setting you can use that will pretty much cook them perfectly.
Recommendation: My favorite vegetables to steam are carrots, parsnips, broccoli, and cauliflower.
Of course you don’t really have to cook your vegetables, now do you? Many vegetables can lose some nutrients in the cooking process, and sometimes their flavor even changes.
When you get your taste buds back under control, you will actually begin to find really delicious flavor in raw vegetables. I personally love to eat raw peppers, carrots, celery, and tomatoes just to name a few. Experiment, and you’ll find a whole new world of flavor!
We want to hear from you! What’s your preferred method of enjoying a nice veggie? Lay it out in the comments!
Not too long ago, I talked about eggs. Today we talk about the chicken. So I guess we have that answer!
One of the easiest and most versatile proteins you’ll find on the slow-carb diet is chicken. I find it’s the quickest way to a solid slow-carb meal when I don’t know what else to have.
It can be easy to get tired of the same old thing every time, though. In an attempt to help you overcome the boredom, I’ve gone around the internet looking for some of the best chicken recipes and put them in one spot.
To determine what would go on the list of the dozens upon dozens I saw, I answered one question: what would I love to have for dinner tonight?
Here are the internet’s 30 best slow-carb chicken recipes! I had a hard time deciding how to categorize them, but this is what I came up with.
Superbowl can be a landmine of bad food choices on the Slow Carb or Paleo diet if you don’t plan for it. You can also stick to the plan pretty easily and eat some killer food if you’re up for a bit of prep.
Here’s a few ideas to have a Slow Carb or Paleo friendly Superbowl Menu if you’re looking to keep it “clean” and not blow your eating plan on Super Bowl Sunday. I’ve hand-picked recipes from my own blog as well as a few of my other favorite food recipes and bloggers.
What will you be eating on Superbowl Sunday? Will you be sticking to your eating? Feel free to share your recipes below.