Thai Salmon Fishcakes

2 Salmon Fillets (about 300 grams in total) cut into large chunks 2 teaspoons Thai Red Curry Paste 3 tablespoons Chopped Fresh Corriander 1 can White Beans preferably Butter or Harricot bean 1 EggDirections1. Simmer the beans in water until soft for around 8 minutes.2. Put the raw salmon, egg , curry paste and corriander in a food processor and add the drained beans pulse until it forms a rough mixture. Ensure the bean are not piping hot as this will cook the egg.3. Form 4-6 patties with your hands by firmly squeezing the mix together (if you find it isnt sticking together add a little olive oil to the mix and blend again for a few seconds)4. Heat some oil in a frying pan and fry the patties for 5 minutes each side or until cooked through.Serve with a grated carrot, spring onion and chilli slaw mix with a tsp of white rice wine vinegar, tsp of sugar and some grated fresh ginger or perfect with some salad leaves and spicy salsa

Collard WrapsIngredients Required: collard leaves (1 big one per wrap) your favorite hummus 3-4 slices avocadoOptional: cherry tomatoes, sliced in threes diced bell pepper clover sprouts radish sprouts celery, chopped tiny bit of spinach or other green of your choice cucumber sliced pickle diced onion a tiny bit of minced fresh garlic a sprinkle of lemon juice whatever veggies are in season!Directions1. Take your collard leaf and rinse off.2. Spread a spoonful or two of hummus and lay avocado slices in them. This gives your wrap a nice burrito-like filling.3. Pile in the filler ingredients the best way you can and roll up the collard leaf to make a quick wrap. You dont need much of each filler ingredient. Just a small amount will fill the wrap quickly. Or you could pick just a few veggies and keep it simple if you want more of a certain filler ingredient.4. Sprinkle with a little lemon if you want and that wraps it up.

Great idea. Ive made an Asian variation of this too Japanese seaweed wrap filled with minced tofu and pulverized sesame seeds sauteed with spinach, garlic, avocado and cucumber. Very filling and 4HB friendly! MK

4-Hour-Body Shepherds Pie

Ingredients 1 lb ground lamb 1 chopped onion macadamia oil (or olive oil) fennel seeds 1 large can garbanzo beans 1 can butter beans 3 small pats of butter salt and pepper fresh rosemary 5 tablespoons Muir Glen brand organic tomato sauce (yes, it really does taste better) 1 cup canned LeSeur brand peas Trader Joes brand corn Montreal steak spice oven at 375 degDirections1. In a pan, cook the chopped onion in the oil. Add the ground lamb and sprinkle on a liberal amount of fennel seeds. Cook the ground lamb until browned.2. Boil the garbanzo beans and butter beans together. Cook until softened. Drain the water away and add the beans to the food processor. Process until smooth. Mix in 3 small pats of butter, salt & freshly ground pepper to taste. Set aside your faux mashed potatoes.3. In the pan with the ground lamb, add some fresh rosemary, the tomato sauce, peas, and corn. Simmer a few minutes (3-5 minutes) until the sauce is cooked down and a little thicker.4. In an oven safe baking dish, spoon in the lamb peas corn mixture. Smooth the mixture out in the dish. Add the faux mashed potatoes on top and smooth it over so the faux potatoes make a potato top crust.5. Sprinkle on a good amount of Montreal steak spice on top of the potato crust. 6. Bake in the oven at 375 degrees for 30-35 minutes until browned on the top.

Chicken & Lemon Bean SaladIngredients 1 can Beans 1 teaspoon Oliveoil 1 lemon Juice freshly squeezed 2 spring onions Chopped 1 Red Pepper Chopped 1 Avocado Diced 4 Chicken Breast GrilledDirectionsWhile the chicken breasts are grilling, drain and rinse the beans, mix them with the pepper, avodaco and spring onions. pour in the lemon juice and olive oil in and its ready.the portions i have given will provide around 3-4 portions of salad. i usually put the salad in the fridge and grill a chicken breast in the morning, add some bean salad and take it to work. lovely.i would like some feedback on how people like it, and how well they think if fits in with the slow carb diet. thanks.

Black Bean Breakfast MixIngredients 1 can black beans, rinsed and drained 2 cloves garlic, minced 1/2 cup chicken broth 1 teaspoon chopped chipotle chiles in adobo sauce Directions1. Put a teaspoon of macadamia oil in a skillet on medium.2. Stir in 2 minced garlic cloves, and cook for a minute until the garlic is light brown.3. Add beans and stir for 1 minute.3. Mix in a half a cup of chicken broth and boil until liquid is gone.4. Add 1 teaspoon of canned chiles in adobo sauce.5. Simmer for around 5 minutes just to get everything good and hot.This works great as a side or layered with eggs and salsa in the morning, especially when you need a change from just plain black beans. Another good option is sun-dried tomatoes instead of chiles in adobo sauce if you need something different.

Mexicali Lettuce WrapsIngredients Marinade 2 tablespoons lime juice 2 tablespoons + 2 teaspoons water 3 teaspoons olive oil 2 cloves garlic, crushed 1 teaspoon soy sauce 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 1/4 teaspoon ground black pepperWraps 2 skinless boneless chicken breasts 1 cup kidney beans or black beans, rinsed and drained 1 cup chopped onion 1 cup chopped tomato fresh cilantro, chopped 1 lime chili powder cucumber, cut into very thin strips butterhead lettuce piecesChipotle Butter 3 tablespoons butter 1 chile pepper in adobo sauce, chopped 3 cloves garlic, mincedDirections1. In a resealable plastic bag, combine lime juice, water, olive oil, garlic, soy sauce, salt, cayenne pepper, and black pepper. Add chicken. Marinate for at least 1 hour.2. Grill chicken over medium-high heat, 4 minutes on each side, or until juices run clear. Remove and chop into small cubes.3. While chicken is grilling, melt butter in a small saucepan. Add garlic and chipotle pepper with adobo sauce. Heat through.4. To assemble a wrap, add chicken, beans, tomato, onion, and cilantro in a piece of lettuce. Drizzle a little chipotle butter, lime, and chili powder on top.

4Hour Caprese SaladIngredients Grape or cherry tomatoes Kalmata Olives 1-3 tablespoon Olive Oil Sea salt frest ground works best black pepper, to taste Fresh ground works best 1 tablespoon Balsamic Vinegar Fresh Basil ChoppedDirectionsPut tomatoes, Kalmata Olives, and fresh Basil in a bowl. Grind Sea salt and Pepper geneously over ingredients. Splash with olive oil and balsamic vinegar.

slo-carb crab cakesServings4Ingredients 2 tablespoons Mayonnaise 2 tablespoons Old Bay seasoning 1 teaspoon mustard powder 2 eggs, beaten 1 teaspoon lemon juice 1 lb lump crabmeatDirectionsCombine everything except the crab into a bowl and whisk until all ingredients are combined. Remove crab from its container and pick out any shells and drain. Add crab to bowl with mixture and fold in with a spatula. Heat a fry pan on medium heat with butter. Form about 4 oz balls of mixture and place in hot pan. (Be careful because the mixture is not going to stay together very well until the heat is applied). Heat on each side until golden brown approx. 2-3 minutes per side.

Lentil SaladIngredients 1 lb lentils 2 tomatoes 1/2 red onion 1 garlic clove 1 parsley bunch chopped lemon juice cumin powder Salt pepper, to taste 1 tablespoon olive oilDirectionsSautee the chopped garlic clove in the olive oil until golden. Add raw lentils and sautee for 2-3 min. Make sure they dont burn, you just want to add a coating on them.Add enough water until all lentils are covered by 1 inch in the pan. Add 1 teaspoon of salt and bring to a boil. Drain them when theyve turned soft but are not mushy, and 15 min depending on your stove. Put in a large bowl and let it cool.Chop onion, tomatoes and parsley fine (or as course to your taste) and add to the lentils.Add lemon juice (to taste, although its best when tangy), cumin powder (to taste), salt and pepper.Chill and Serve!This recipe lasted me for over a week and its perfect for breakfast, lunch and dinner

Taco saladIngredients 1-2 lb ground turkey 1 can Chili Beans 1 can black beans Directionsadd minced garlicadd Jalapeosadd green and red peppersadd taco seasoningTop over fresh spinachAdd a dollop of cottage cheese and salsa

Kidney Bean Tuna SaladServings2Ingredients 1 can kidney beans Rinsed and drained 1 can tuna 6 oz 1/3 cup chopped celery 3 tablespoons sliced ripe olves 2 tablespoons red onion finely chopped 2 tablespoons fresh cilantro mincedDRESSING 2 tablespoons olive oil 2 tablespoons white wine vinegar 2 teaspoons lemon juice 1 garlic clove minced 1 teaspoon dill weed 1/4 teaspoon salt and pepperDirectionsIna a bowl, combine the first seven ingredients. For dressing, in a small bowl, whisk the oil, vinegar, lemon juice,garlic, dill, salt and pepper. Pour over tuna mixture and toss lightly. Serve on a bed of lettuce if desired.

Rockin Fajita BowlIngredients 1 can pinto beans 1 chicken breast, cooked and diced 3 tablespoons salsa 1 tablespoon guacamole1 teaspoon sour cream (optional)

French Onion SoupIngredients 1/4 cup unsalted butter 4 onions, sliced 2 cloves garlic, chopped 2 bay leaves 2 fresh thyme sprigs Kosher salt and freshly ground black pepper 1 cup red wine, about 1/2 bottle 2 quarts beef broth (or 1/2 chicken and 1/2 beef)Directions1. Melt the stick of butter in a large pot over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 25 minutes.2. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry, about 5 minutes.3. Discard the bay leaves and thyme sprigs.4. Now add the beef broth, bring the soup back to a simmer, and cook for 10 minutes.5. Season, to taste, with salt and pepper.

Chicken Fried Faux-RiceServings2Ingredients 1 med head white cauliflower 1 large boneless skinless chicken breast 1 egg, beaten 1 teaspoon olive or favorite oil 2 tablespoons soy sauce (low sodium preferred) 1 tablespoon fresh grated ginger 1 green onion, chopped including the green part 1 teaspoon 5 spice powder 1 cup water or more or less as neededDirections1. Clean and discard the thick stems of cauliflower, chop into rice sized pieces, whatever that is to you. 1/4 is good and stays al dente.2. 2. Combine soy, ginger and heat oil in large non-stick saut pan, pour in beaten egg, swirl to thin the egg layer. This only takes about 1 minute to cook. Remove from pan and chop for inclusion at the end.3. 3. Over med-high heat (same pan) add the chicken breast, sear on one side do not attempt to turn, add 1/2 cup of water wait until water is reduced to almost nothing, flip chicken breast, allow to sear on other side. Repeat with 1/2 cup of water, flip as needed until the chicken is cooked through, this also deglazes the pan.4. 4. When the chicken is cooked, remove to be chopped for addition at the end. There should be a glaze from the chicken, oil, egg left in the pan, add the cauliflower. The natural juice from the vegetable will deglaze the pan as the veg cooks. Stir for 1 minute and sprinkle the 5 spice powder into the veg still on med high heat.Stir for 1 minute then add the soy mixture.5. 5. Add chicken and egg, stir to warm and serve.

Sinless SalsaServings4-6Ingredients 1 can tomatoes 1 courgette/zucchini, chopped into small cubes 1 onion, chopped 2 cloves garlic, minced a small handful of jalapeno slices, chopped (from jar) 2 teaspoons ground cumin 1/2 teaspoon cayenne pepper 1/2 teaspoon ground coriander 1/2 can black beans, rinsed and drained salt, to tasteDirections1.Fry onion in 1-2 tbsp vegetable oil on medium heat until they just start to go golden this gives added sweetness.2. Add courgette/zucchini and pepper, cook for 5 mins or so, until the vegetables have softened and the mixture starts to get a bit drier.3. Add garlic and spices and cook for a minute.4. Add tomatoes, jalapenos and beans, and cook for a few minutes on high, bringing to boil. Break up the tomatoes as much as you can if theyre whole. Add salt to taste.Turn heat down to low, and simmer for 15 mins.Tastes great on your morning eggs, a la huevos rancheros, with a good deep flavour and a few carbs from the veggies and beans. This is moderately spicy, reduce the cayenne if its too hot for you.

Crispy Kale ChipsIngredients 1 bunch of kale 1 tablespoon olive oil (you can use more or less, the goal is to coat the kale) salt, to taste Directions1. Preheat the oven to 300 F.2. Wash and dry your kale. Next, cut the ribs out of the kale and tear the kale into chip-size pieces. Toss the kale in olive oil and set it aside.3. Line a baking sheet with parchment paper and spread the pieces of kale on the sheet so they do not overlap (you may need two baking sheets).4. Sprinkle salt over the kale and stick them in the oven for 20 minutes or until they are crispy.Play around with different spices or seasoning salts and make it your own.Rock-a-moleServings4-6Ingredients 2 avocados, peeled, pitted, and mashed 1 tablespoon fresh lime juice 4 roma tomatoes, finely chopped 3 cloves garlic, minced 1 small onion, finely chopped 1/4 cup fresh cilantro, chopped 1 teaspoon cayenne pepper 1/2 jalapeno chile pepper, finely diced salt and pepper, to tasteDirections1. Combine all ingredients in a medium bowl and mix to desired consistency.2. Refrigerate for at least 1 hour, for flavors to blend.

Easy Breakfast ScrambleIngredients 2 teaspoons canola oil 1 cup frozen mixed vegetables 1/2 cup kidney beans, rinsed and drained 1 egg 1/8-1/4 teaspoon bacon salt (taste preference)Directions1. Heat oil in skillet.2. Add veggies, saute for 3-4 minutes3. Add beans and bacon salt and cook for another 2-3 minutes4. Push the veggie/bean mixture aside to make an empty circle in center of pan. Add the egg and scramble in center of pan.5. When egg cooked mix with the veggie/bean mixture and then enjoy!

Corn Beef HashServings2-3Ingredients 2 cans cannellini beans, rinsed and drained 12 ounces Nitrate Free Corned Beef Finely Diced 1 Large Onion Finely Diced 1/2 cup water or low-sodium vegetable broth 1 tablespoon olive oil 4-6 EggsDirectionsHeat olive oil in a cast iron skillet or skillet over med heat. Add diced onion and gently sautee. You might need to lower the heat a bit. Add Beans, corned beef, and water or low sodium broth. I like to mash it all together with a potato masher and leave it alone to brown on one side for a few min. If possible use a spatula and flip over in sections and let it go again on the other side for a few min. Do not salt this because likely the corned beef has enough. In a Seperate skillet you can cook some eggs sunny side up to serve on top. I also generally have some spinach on the side

Ingredients: 1 Large Cauliflower Head 2 Garlic Cloves Black Pepper 3 Cups Low Sodium Vegetable Broth ( Chicken Broth Works Too)Directions Cut off large stems of cauliflower and chop up the remainingpieces Mash the garlic cloves. Boil cauliflower and garlic in broth for 40 minutes (or until fork tender) Drain remaining broth after removing from stove. Placecauliflower inan electric mixer and blend until completely mashed.Top with pepper

Baked Eggs in AvocadoNOTES

This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

INGREDIENTS2 ripe avocados4 fresh eggs1/8 teaspoon pepper1 tablespoon chopped chivesDIRECTIONS Preheat the oven to 425 degrees. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center. Place the avocados in a small baking dish. Do your best to make sure they fit tightly. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!

PrintMeatballs and GravyPosted May 24, 2011 by 4hourdietPosted in :4HB Mains Cuisines : AmericanPrep Time : 10 minCook Time : 30 minReady Time : 40 minServings2-3Ingredients1 lb ground beef or turkey breast2-3 green onion stalks1 egg1/2 cup cottage cheese optional1/3-1/2 cup Chickpea flour add more to thicken1/4 cup butterhalf to whole pack mushrooms, sliced1/3 cup Chickpea flour1 cup chicken or vegetable broth add more if too thickSalt and Pepper to tasteDirectionsMeatballs:Preheat oven to 375 degrees.

Stir 1lb of ground beef in a bowl. Mince green onions and add to ground beef. Stir in one egg. Stir in half a cup of cottage cheese (optional). Add 1/3 cup of chickpea flour, add more to reach desired consistency.

Add more spices if desired! Its fun to experiment!

Roll up your meatballs in ping pong ball to golf ball sized balls. (Not sure how else I should put this.)

With your oven at 375, put your meatballs in for twenty minutes. Grease your pan, or theyll stick.

Gravy:Melt the butter in a large saucepan, over medium-high heat. When the butter starts to sizzle, add the mushrooms and cook, stirring until mushrooms are brown and cooked. Stir in the flour, whisk in 1 cup of the cold broth. Add more broth to preference. Bring back to a simmer, reduce the heat to low, and simmer until desired consistency. Season with salt and fresh ground black pepper to taste. Serve hot.

Note: For thicker gravy, turn heat up to medium, and reduce to desired thickness. For thinner gravy, simply add more broth.

PrintSpinach QuichePosted March 8, 2011 by 4hourrecipesThis quiche is also great with tomato salsa or hot sauce. Also, you can reheat it in the microwave on days when you don't have time to make breakfast.

Posted in :4HB Breakfast Cuisines : French Prep Time : 20 min Cook Time : 60 min Ready Time : 1 hour, 20 minServings6Ingredients 8 eggs, beaten 8 ounces frozen spinach 16 ounces cottage cheese 1 bunch green onion, finely chopped (white part only) 1/2 cup yellow onion, finely chopped 1 cup mushrooms, sliced 2 cloves garlic, minced 1 tablespoon macadamia oil salt freshly ground pepperDirections1. Preheat oven to 325 degrees F (165 deg C). Lightly grease a 9-inch baking dish.2. Saute garlic in oil for 1 minute, then add yellow onion and mushrooms, and green onion. Cook until tender.3. Place spinach in a small saucepan. Cook over medium heat, stirring occasionally until soft. Drain off all remaining liquid from the spinach. Stir in eggs, cottage cheese, and sauteed onions and mushrooms. Add salt and pepper, to taste. Pour mixture into prepared pan.4. Bake uncovered in oven for 1 hour, or until eggs are set.