transforming recipes, ultra-low carb edition

Turn your body into a fat burning machine

More than 100 Recipes under 10 grams of Carbs

Alex V. Navarro & Mary J. GinesIntroduction by John Kiefer

The Ultra Low-Carb Edition

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By Alex V. Navarro & Mary J. Gines

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iiiTransforming Recipes

Transforming Recipes: The Ultra Low–Carb Edition

Copyright © 2013 Fit Living Foodies

All rights reserved. Original printing in USA. No part of this publication may be reproduced or distributed in any way, nor electronically stored, accessed or shared, without the prior written approval of the copyright holder, except as may otherwise be required by applicable law.

Printed in the United States of America

This book is not medical or any other form of professional advice that requires licensing in any jurisdiction. It is for scientific and educational purposes only. Please consult a qualified health care professional for medical advice. The author, any contributors, publisher and copyright holder(s) (and their successors) are not responsible for any adverse affects associated with any use of this book. The authors and publishers disclaim any liability arising directly or indirectly from the use of this book.

Where third party trademarks are used in this book, reasonableefforts were made to identify the trademark owner where firstused and in a customary manner. All such use is in an editorialfashion with no intention of infringement. To be clear, all thirdparty trademarks are the property of their respective owners.

This nutrition information is an estimate only. We use software to calculate the nutritional analysis from the individual ingredients in each recipe. While we do our best to ensure accuracy, we make no representation or warranty regarding the information, and there can be no assurance that any of the information contained therein has not been, or will not be changed or altered.

Author photos © Eric Wilson (www.ProfilePortraits.com)

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ivTransforming Recipes

Low and ultra-low carbohydrate diets are serious business these days.

Ever since introducing Carb Back-Loading™ and The Carb Nite® Solution

to the fitness industry landscape, I’ve sat and watched as people—experts

and laymen alike—began coming around to the notion that carbohydrate

manipulation is the fastest and most effective method for changing body

composition and making serious health improvements in just about anyone.

As I’m always saying in all my written material, we know this because science says it’s fact. In study after study—not to mention all the anecdotal evidence we’re constantly seeing in the form of astounding physical transformations by literally thousands of people—low and ultra-low carb diets have been shown to work more effectively for these purposes than anything ever created. And given the success of my diets, two wildly divergent nutritional systems that both rely on carb manipulation as the root of their effectiveness, membership in the low and ultra-low carb fan clubs is growing every day.

On a daily basis, I interact personally with dozens of people who use my programs, and I’ve noticed a common thread over the past few years: Most people have a really hard time sticking to just a few basic foods for extended periods of time. They need variety in their diet, otherwise they’re just not going to last over the long haul.

What we’ve seen, then, is that these people tend to scour the internet looking for “safe” recipes to go with these programs. The problem, however, is that most of these recipes aren’t safe at all. This is because the people creating them almost uniformly fail to understand the difference between low-carb and ultra-low carb. And on diets as advanced as Carb Back-Loading™ and The Carb Nite® Solution, that’s a major problem.

Clients and readers show me recipes all the time, hoping for

me to sign off on them as acceptable, and I just can’t give my approval because the foods they send me simply don’t match up with the requirements of my programs—or anyone else’s ULC plans, really.

That’s where Alex Navarro comes in. Alex loves to cook, and she’s phenomenal at it. I know precisely what these programs need in terms of ingredients and macronutrient counts to make them work the right way. She figures out the recipes, I figure out the science, and together, we thought it would be extremely useful to come out with an “official” ultra-low carb cookbook that can safely and deliciously be used by anyone looking for creative ultra-low carb recipes. In this book, you’ll find the ideas and direction you need to make dishes you can consume without fear on any low or ultra-low carb diet plan.

The title of this cookbook is Transforming Recipes. We called it that because this title has two meanings. First, it refers to the recipes themselves. We’ve taken foods you love—even some traditionally carb-laden delicacies—and transformed them into their ultra-low carb versions. Without, if I may say so, compromising anything in terms of taste and texture.

The second meaning is the more important one, at least when we consider the bigger picture. These recipes will transform your body, the way you look, and the way you feel. They’ll allow you to follow my plans to the letter, giving you the body—and the good health—you want and deserve.

PREFACEBy John Kiefer, author of The Carb Nite® Solution and Carb Back-Loading™

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Since you’re reading this book, I’m going to assume you’re either currently on an ultra-low-carb (ULC) diet plan, or you’re on a diet that includes some ultra-low carb days. From what I’ve seen and heard from virtually everyone I’ve ever worked with, most of these plans fall completely flat when it comes to offering a diversity of food options, making it extremely difficult for most people to sustain their momentum for very long.

When you’re in the planning stages of a diet like The Carb Nite® Solution, it’s tempting to think you can just eat the same meats and cheeses every day. After all, when you’re first envisioning what a diet is going to do for you, it’s perfectly natural to be somewhat blinded by images of a lean, ripped body, ignoring the details of what it’s really going to take to get there. At this point, you’re not worried about what your psychological state will be a few weeks down the road, because you haven’t even gotten started yet.

I can assure you, however, that you’re going to want some variety. Whether it’s once per week or every single night, you’ll need your food to taste differently, and you’ll want, more than anything else, to feel like you’re eating the way you used to eat. You’ll want to remember all those great flavor combinations from the so-called “bad” foods that caused you to gain all that unwanted fat, and those memories will eventually make a plain, repetitive diet impossible to stick to.

That’s what this book attempts to do, and it succeeds. The recipes contained here transform those savory—and, in some cases, sweet—dishes into extremely low-carb options that still have the same taste, texture, and satisfying effect as the versions you love. They’ll create the same experience for you as an awesome restaurant or home-cooked meal where you don’t care what the carb content happens to be. It’s essentially a book filled with cheat meals that just happen to be extremely low-carb.

The Trouble With ULC Plans

Most people start ULC diets the same way. They’ll just pick three or four foods for the week, thinking they can keep things simple while making sure they’re not taking in any carbs. For the first few days, this approach is easy. It may even work for a week or more if you’re very disciplined.

This is how I always start The Carb Nite® Solution and Carb Back-Loading™, and I’ve found this to be true of just about everyone who’s ever tried my plans.

By week two, however, this will start to wear on you. If you’re relying on cold cuts as a protein source, maybe you’ll decide to switch from turkey to salami. If you’re using ground beef or steak, maybe you’ll throw in some salmon. Either way, you’re now suffering from a very limited palate, you’re getting very limited textures and taste sensations, and things are becoming painfully boring.

This is why people quit these types of diets, because again, this kind of tedium is difficult to endure for very long. It really does take a certain kind of crazy to eat a small number of foods for a long time. And here’s something else to think about when you’re planning your ULC diet menus:

Research has shown that eating the same foods over and over again isn’t as healthy as having a reasonable degree of variety in your diet. Studies on the subject have shown that the number of different foods you eat over the course of the week can help predict how healthy you’ll be later in life. When you consider this from a long-term health perspective, it’s obviously easy to start these diets with just a few food options, but it doesn’t really make sense to continue that way for very long.

This book addresses a glaring need in this department. When you’re armed with a repository of creative and delicious recipes that perfectly match the parameters of your nutritional plan, you no longer have to limit yourself to those three or four boring food items that make you want to stab yourself in the eye with a sharp stick. You now have a resource that gives you some very simple recipes you can put together to give yourself a wide variety of vegetable, meat, and spice combinations. These combinations will

INTRODUCTION

WELCOME TO THE ULTRA-LOW CARB LIFESTYLE

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expand your palate and give you the options you need to succeed.

This approach makes these diets sustainable for longer periods of time, turning your new ULC diet into a lifestyle, as opposed to something unpleasant you’re just trying to push through over the short term. More importantly, however, these recipes give you the ability to vastly enhance the health benefits of whatever nutritional program you’re using.

Simple, For Simplicity’s Sake

We know you work for a living, we know all about your kids and your commitments, and we know you’re very busy. That’s why most, if not all, of these recipes were specifically tailored for people who don’t have all day and night to prepare their meals. When you think about it, a low-carb lifestyle actually makes things easier on you in this regard, because when you take carbs out of the equation, you’re left with calorically dense ingredients that make meals that’ll meet all your needs in a short period of time.

The pace of today’s society is lightning fast, and it works that way for us, too. We’re looking for the same thing you are: Meals we can prepare and eat quickly, so we can move right along to the next thing we need to do.

Of course, you don’t always want to trade flavor for speed, and if you’re not eating foods you like, your desire to adhere to your plan will eventually disappear. That’s where this cookbook will serve as an incredible resource for you. The vast majority of the recipes contained here are very simple to prepare, and they won’t take a lot of time. There are full meals in this cookbook that you can prepare in less than ten minutes. With some of these, the leftovers will last you for another two days’ worth of lunches and snacks. Best of all, you don’t need to be a professional chef or have a kitchen filled with high-tech gadgetry in order to make the most out of what’s here for you.

A Word About the Author

I’ve worked with Alex Navarro for a long time, both in preparing her for fitness competitions and consulting on different recipe variations. The original version of The Carb Nite® Solution contained a full cookbook, but it was rather limited in scope, serving as a kind of starter’s guide for the first-time ULC dieter.

Alex has had the opportunity to play around with these and hundreds of other ULC recipes over the years. She’s cooked for herself, for her family, and for her clients, and she’s painstakingly refined all the recipes in this book, choosing only the ones that have been proven to work—and that have been reviewed as delicious by her audiences.

As a natural experimenter, Alex has sampled different techniques, products, and ingredients, and she’s spoken to dozens of cooks and chefs who specialize in low-carb recipes. The tips and tricks she’s picked up along the way have allowed her to figure out how to transform just about any dish into a low-carb option that doesn’t compromise a thing where taste is concerned.

There aren’t any truly “special” ingredients involved here, either. Alex builds recipes out of items you’ll find in any supermarket, and she’s been able to come up with some incredible combinations that you’d never expect to be low-carb: Foods like biscuits, pancakes, and bread substitutes that taste even better than the “real thing.”

I can tell you from experience that Alex is willing to attempt just about anything in the kitchen. She’s been pushing the envelope for years, and on numerous occasions, I’ve seen her scrap countless experiment-gone-wrong meals that simply didn’t work. Those mistakes led to some horrific creations, but fortunately for you, they’ve also led her to an absolute mastery of the process of transforming the foods you love into delicious ULC breakfasts, lunches, dinners, and snacks.

Personally, I’m most impressed with the variety of dishes Alex has come up with here, and the flavor combinations she’s capable of putting together. I have my list of favorites, but I don’t want to show any bias until you’ve tried everything in this book. I’ll tell you this much, though: The single most impressive thing about this collection of recipes is that I’ve found it hard-and frequently impossible—to distinguish most of these foods from their full-carb counterparts.

And if you ever invite me over for dinner, I suggest having Alex’s Cheesy Jalapeño Biscuits (page 144) ready when I arrive.

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As I scrolled through Alex’s recipes during the preparation of this book, one thing really jumped out at me that I knew I’d have to address: A lot of these recipes contain a lot of fat. If you’re not familiar yet with the science of nutrition, this is likely going to seem a little disturbing. After all, for the past half-century or so, society has conditioned us to equate low-fat with “healthy,” as opposed to a diet filled with meals that have a high fat content. We’ve been taught to believe that any meal containing any amount of fat is decidedly unhealthy.

In this section, I want to give you a brief explanation of why you don’t need to stress yourself out over the fat content in these recipes. If you want a more detailed examination of the science behind all of this, I suggest picking up a copy of my original Carb Back-Loading™ book, or my soon-to-be-released Carb Back-Loading™ 2.0 package once it’s launched. There, you’ll see a rigorous explanation of the science behind carb manipulation and ULC diet plans.

Yes, I know this sounds like a plug for my other material, and it sort of is, but in putting together this cookbook, I’m assuming you have at least some prior knowledge of ULC nutrition. Our primary goal here was to assemble a compendium of recipes to serve as a companion for your ULC diet. In other words, if you want hard science—and further proof of the efficacy of this style of eating—you know where to find it.

Insulin

The first thing you need to understand as a ULC dieter is that your success or failure on any program hinges on the action of the hormone insulin. Insulin is a purely anabolic hormone. This means it makes everything bigger, including both muscle and fat cells. If insulin is flowing around in your system, it turns off the processes in certain cells that help them clean themselves out. At the same time, it turns on processes that make them grow—hence my description of insulin as anabolic.

This is particularly true of fat cells, which explains why carbs are so important. When you’re relying on a carb-based diet as your primary nutritional protocol, your insulin levels will remain consistently high, and your fat cells will literally be forced to store fat all the time.

On any high-carbohydrate diet, if you want to get those fat cells to actually release fat, the only way to counteract the fat-storing process is to literally starve yourself so your body becomes stressed and produces stress hormones. These stress hormones will flip your fat cells the other way for a while, signaling them to release fat.

As you probably suspect, however, this is an entirely self-defeating process. By eating massive amounts of carbs at the wrong times of the day, you’re telling your fat cells to get fatter. Then, however, you stress your body out to the point where your fat cells are told to get rid of fat. This is a primary cause of something known as metabolic derangement, and if you find yourself in this situation, you’re likely to encounter a long road back to equilibrium.

The News Isn’t All Bad

What happens, however, when we take insulin out of the picture? First, your fat cells are almost instantly turned on to try and mobilize body fat—and before we go any further, it’s important to note one major distinction here. We don’t want to just burn fat. Everybody burns fat with every activity they undertake. You’re burning fat as you sit here and read this book. The key, then, is to mobilize fat—to move around the body fat that’s already there so you can actually find a way to get rid of it.

The best environment for fat mobilization is one that’s extremely low-carb—which leads that environment to also be extremely low-insulin, and eventually even ketogenic, meaning your body is creating ketones. To maintain that ketogenic state, we need to have a somewhat ideal ratio of fat to protein in our diet.

That’s another thing that makes this book very interesting and highly useful to any ULC dieter. Rather than going into great detail on what these ratios are supposed to be—then turning you loose to design your meals on your own—we’ve simply created a system you can use without worrying about any of this. With the recipes in this book, you now have the ability to put meals together that preserve the proper ratios to keep you ketogenic. You’ll then be able to maintain the ideal environment to mobilize body fat, as opposed to just burning it. This makes it easy to get lean, to maintain your leanness, and to stay lean for the rest of your life.

A BRIEF ULC SCIENCE TUTORIAL

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AbOUT ThE AUThORBorn in San Rafael, California, Alex Navarro is a nationally-renowned

personal trainer, fitness competitor and ULC nutrition programmer.

She has helped hundreds of clients—and thousands more online—

reach their fitness goals through a combination of workout program-

ming, nutritional planning, and food science education. To consult

with Alex on a one-on-one basis, or to become one of her clients, visit

her website at http://www.FitLivingFoodies.com.

My mission with this collection of recipes is simple: I want to eat like a queen while I’m on a ULC diet.

I love food. I love everything about it. I’m obsessed with it, even. There are a million different reasons why I’m so passionate about what I’m eating, but the primary thing I’m aware of—and that you should be aware of, too—is that it’s a necessary part of every hour of every day of our lives. It can make or break your mood, and it can make or break your body and your physique, too.

I started developing my cooking skills at a very young age. My mother had me chopping vegetables at her side as soon as I was able to handle a knife, and I’d mastered the art of sautéing by the time I was ten. I still have plenty of scars from both. My mother’s cooking was simple and quick, and it fed our family of five easily. Seeing how she was able to do this definitely came in handy when I was a broke college student who refused to spend money eating out.

In my early twenties, I began competing in fitness competi-tions, and that’s where my cooking skills were really put to the test. After making the commitment to train and diet for my first show, I did what most people do: I followed the typi-cal low-fat, low-sodium chicken-and-broccoli diet for every single meal. This, of course, left me bored and hungry within the first week.

I wasn’t allowed to use salt, I consumed dairy products only in moderation, and sweets were completely out of the ques-tion. I tried to experiment with some variety, but there are only so many things you can do with a chicken breast and a bunch of seasonings. Eating became a chore that I hated.

The worst thing about this period was what would happen after my shows. While I’d prepare, all I could think about

was what I wasn’t allowed to have. I even had a list on my refrigerator entitled, “Things to Eat When I Can.” After shows, I’d eat an entire smorgasbord of treats that wreaked havoc on my depleted body, causing post-contest bloat to the extreme. Not a good look.

That’s when Kiefer introduced me to The Carb Nite® Solu-tion, the best ULC diet plan ever designed. “Forget every-thing you know about conventional dieting,” he said. “Follow the plan I give you, and you can have the body you’ve always wanted. All the time. And it’ll be easy.”

After a week of Carb Nite, I came to the realization that there was no reason I couldn’t eat well, be stronger than ever, and maintain the lean look I’d worked so hard to achieve. Who knew fat was so good for this purpose? My taste buds, stomach, and muscles have never been more satisfied. In fact, many of these recipes are so good, and so rich, that they’re my favorites overall—and not just my favorites in the ULC genre.

I’m also lucky enough to live in San Francisco, where I’m surrounded by some of the best international cuisine in the world. Here, I’m constantly inspired and intrigued by new flavor combinations and presentation styles. I think the plate should look as good as the food tastes, and I want my food to be playful, colorful, and comforting. I also want it to possess the power to make people salivate as soon as the oven door opens or the lid comes off the skillet.

Over the past several years, I’ve spent thousands of hours in the kitchen experimenting. The possibilities for creating va-riety in a ULC diet are truly endless, and with this cookbook, I hope I can introduce you to combinations, techniques, and ideas that will change your life, transform your body, and let you eat ULC forever.

THE ULC KITCHEN EXPERIMENT

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ixTransforming Recipes

AbOUT ThE DESIGNER/PhOTOGRAPhER

San Francisco native Mary J. Gines earned a BFA in digital media

with a minor in graphic design from San Jose State University. As

a former national-level NPC bikini competitor and professional

model, her combination of technical expertise and understanding of

fit living made her the perfect choice to collaborate on this project.

WHAT ISFitLivingFoodies.com is your hub for hundreds of delicious recipes, as well as “insider” tips and tricks

for achieving your fit lifestyle goals. We know what it’s like to “diet,” and we’re here to show you how

some of the most “un-diet-like” foods can work to make you look and feel your best.

Whether you’re new to The Carb Nite® Solution or Carb Back-Loading™ or you’re an experienced ultra-

low carb veteran, visit FitLivingFoodies.com daily to see our expanding line of products and learn

about what we’re cooking next.

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ACKNOWLEDGEMENTS

John Kiefer, for believing in me and giving me the opportunity to make this book my own. He was an integral part of every step along the way. From taste-testing recipes and critiquing food styling to sharing input throughout the layout process, his feedback took a good book and made it a great one. His ongoing support and guidance were essential for the success of this book, and I couldn’t have done it without him.

This book wouldn’t be as beautiful as it is without Mary J. Gines. She was an essential part of the creative and design process. Whether she was photographing the food, styling the dishes, or using her amazing design skills with the book’s layout, her patience and enthusiasm pushed this project forward and helped me keep things together whenever I wanted to throw in the towel.

Bob Ihlenfeldt, for editing each and every recipe and putting up with my inconsistent abbreviations for tablespoons. I hope that by editing this book and

learning some new cooking skills that you gained even a fraction of what I did from your help.

Conrad Tiu, for being there from the start, helping to organize my vision for the book, and for your ongoing patience and professionalism.

Dominic Colacchio photographed (pages 23, 41, 82, 178) the first dishes I made for this book, and he showed me how important good lighting and food styling are to making food look appetizing on paper.

I wouldn’t have developed my love for cooking and my skills in the kitchen if not for my mother. As often as I may have complained as a child about washing vegetables and prepping ingredients, I secretly enjoyed every minute of it.

My father, my stepmother, and my sisters, for your support through this process and for taste-testing so many of the recipes.

Several people made this book possible, and several made it better.

They’re all deserving of special thanks...

This book started as a simple collection of “transformed” recipes that I shared with my friends, family, and clients. It eventually morphed into a significant compendium of ultra-low carb recipes for every possible occasion. It’s been a labor of love from start to finish. We spent over a year agonizing over recipe choices, taste-testing everything, cooking for photo shoots, and making sure every detail of the layout and design was on point.

It took a team to create this book, and I hope everyone finds it as helpful and easy-to-use as we wanted to make it. My goal here was to show that anyone can cook these dishes, and that it doesn’t require expensive equipment or fancy ingredients to make meals that look and taste delicious. There’s absolutely no reason why cooking great food and achieving amazing fat-loss results should be mutually exclusive.

If you’ve already enjoyed eating any of the dishes in this edition of Transforming Recipes, stay tuned. We’re planning on turning this into a series to provide you with even more great recipes that will fit all your body’s transformational needs.

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CONTENTS

Understanding the Macronutrient Guide 1

Pantry Essentials 2

Kitchen Essentials 3

Ingredients Reference List 4

Eggs & More 5Appetizers & Snacks 38Salads 57Entrees 80Sides 124Sauces & Dips 166

Appendix 188Conversions & Equivalents 189Index by Carb Count 190Index by Ingredients 192

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UNDERSTANDING ThE MACRONUTRIENT GUIDEThe pie charts are designed to make choosing recipes easy. The Usable Carbs number is the most important one to consider when planning meals and pairing recipes together, which is why it is the featured number below each recipe. The next important feature to understand is the letter inside each pie chart (Food Score) and what that means to you in choosing recipes for your goals.

Protein

Food Score

Fat

Per Serving

Calories: 431

4.2g Usable Carbs

27g

40gP

When you’re looking for ingredients to use for these recipes, read the nutritional information carefully to ensure your dishes contain the lowest amount of net carbs per serving. To figure this out, subtract the number of grams of fiber (including soluble and insoluble fiber) from the number of grams of carbohydrates. This will give you the total number of carbohydrates that can be used by your body.

NUTRITIONAL LABELSHow to read them and find the Usable Carb count

7g - 2g = 5g Usable Carbs

Food Score

P = Protein - This recipe contains a higher than ideal amount of protein for a single serving. Try to include an F-score food.

F = Fat - This recipe contains a higher than ideal amount of fat for a single serving. Try to include an P-score food.

N = Neutral - This recipe contains a good balance between protein and fat for a single serving.

The total number of carbohydrates that can be utilized by the body.

Serving size - The amount of food represented by the numbers in the macronutrient guide. Use this to make sure your serving sizes stay within the allotted carb count.

Makes 18 poppers | Serving size: 2

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PANTRY ESSENTIALS☐ Coconut oil☐ Extra virgin olive oil☐ Kosher salt☐ Sea salt☐ Black pepper☐ Red pepper flakes☐ Curry powder☐ Cinnamon☐ Garlic powder☐ Dried basil☐ Dried oregano☐ Dried rosemary☐ Steak seasoning☐ Sesame seeds☐ Cumin☐ Cayenne pepper☐ Garlic powder

☐ Onion powder☐ Ground ginger☐ Chili powder☐ Hot sauce - Tabasco, Cholula or Tapatio☐ Rice vinegar☐ White wine vinegar☐ Red wine vinegar☐ ULC Marinara Sauce☐ Black olives☐ Thai coconut milk (full-fat)☐ Nuts: almonds, hazelnuts, walnuts, pistachios, peanuts☐ Nut butter (almond and peanut)☐ Vanilla extract☐ Coconut oil nonstick cooking spray☐ Soy sauce or coconut aminos☐ Chili paste or Sriracha sauce

☐ Coconut flour☐ Almond meal/flour☐ Ground flax meal☐ Baking powder

☐ Granulated Splenda☐ Granulated Stevia extract☐ Liquid Stevia extract

☐ Butter, salted and unsalted☐ Bacon, any kind, thick or thin☐ Parmesan Cheese, grated or shredded☐ Crumbled feta☐ Goat cheese☐ Mozzarella cheese☐ Cheddar cheese☐ Blue cheese☐ Ricotta cheese☐ Eggs☐ Plain Greek yogurt

☐ Coconut milk (light)☐ Heavy cream☐ Capers ☐ Artichoke hearts☐ Mustard: spicy, Dijon, or yellow☐ Lemon juice☐ Lime juice☐ Bell Peppers: red, yellow, green☐ Jalapeños, fresh or jarred ☐ Onions: red, yellow☐ Garlic

Pantry

Baking

Refrigerator

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KITChEN ESSENTIALS☐ Microwave-safe mixing bowls of various sizes☐ Mixing spoon☐ Measuring cups☐ Measuring spoons

☐ Cutting board☐ Cutting knives☐ Food processor or Magic Bullet

☐ Saucepan with lid☐ Skillet with lid☐ Oven mitt☐ Oven☐ Stove or hot plate☐ Spatula

☐ Whisk ☐ Tongs☐ Can opener☐ Baking sheet☐ Aluminum foil

☐ Electric hand mixer☐ Microwave☐ Steamer basket☐ Strainer

Preparation Utensils

Cooking Utensils

Non-Essential Extras

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INGREDIENT REFERENCE LISTSome of the recipes in this cookbook call for ingredients that may not be readily available where you live. Here’s

a list of websites where you can order some products you may need. Be sure to read nutrition labels before

ordering to make sure your products are ULC-safe.

WALDEN FARMS CALORIE-FREE SPECIALTIEShttp://www.waldenfarms.com- Syrups- Dressings and Marinades- Dips and Sauces

TORANI SUGAR-FREE SYRUPShttp://www.torani.com

SWEET LEAFhttp://www.sweetleaf.comA few of my favorites are:- Cinnamon- Chocolate- English Toffee

BOB’S RED MILL PRODUCTS http://www.bobsredmill.com- Almond Flour- Coconut Flour- Flax Meal

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http://www.waldenfarms.com

http://www.torani.com

http://www.sweetleaf.com

http://www.bobsredmill.com

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Eggs & More

Omelettes

Quiches

Crepes

Steak & Pepper Hash

Ham & Swiss Skillet

Italian Stallion Scramble

Spicy Egg Nests

Almond Flour Pancakes

Egg & Turkey Muffins

Baked Eggs

7-11

13-16

18-22

24

26

28

30

32

34

36-37

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Omelettes

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Protein

Food Score

Fat

Per Serving

Calories: 297

1.2g Usable Carbs

27g

13gF

Eggs

& M

oreBASIC OMELETTE

2

1

1

1

eggs

tablespoon butter

tablespoon heavy cream

Pinch salt and pepper

tablespoon water (optional, for a fluffier omelette)

Serves 4

Heat a small pan over medium heat. Add butter.

In small bowl, whisk eggs, cream, salt, and pepper.

Once butter has melted, pour egg mixture into pan and cook until bottom starts to set. Lift the edges with a spatula to allow uncooked egg to run underneath.

When omelette starts to cook through, flip it over using a spatula, or place lid on pan for 1-2 minutes until egg is almost cooked through.

Add fillings, spreading them in one layer down center of omelette.

Using spatula, lift one edge of omelette and fold over so edges line up. Cook for another minute or so. Don’t overcook.

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Omelettes are as versatile as it gets. You can throw just about any combination of ingredients

together and still come away with something that works. Remember, if your omelette doesn’t stay

together, you can always just mix it together with your fillings and turn the dish into a scramble.

OMELETTESSpinach and Jack Cheese (page 9)Greek (page 9)Crab and Avocado (page 10)Bacon and Caramelized Onion (page10)Southwestern (page 11)

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Pre

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 529

8.2g Usable Carbs

45g

22gF

Protein

Food Score

Fat

Per Serving

Calories: 523

7.2g Usable Carbs

45g

22gF

Eggs

& M

oreSPINACH AND JACK CHEESE OMELETTE

Serves 1

1¼

2

Basic Omelette (page 7)

cup chopped baby spinach, fresh or thawed, well drained

ounces Monterey Jack cheese, shredded

Prepare a Basic Omelette.

When omelette is ready to be filled, sprinkle cheese onto one side of omelette, top with spinach, then fold over until heated through.

1

2

GREEK OMELETTE


When omelette is ready to be filled, layer red onions, olives, tomato, and feta onto one side of omelette. Fold over until heated through.

1

2

112

½2


ounce red onions, thinly sliced

ounces Kalamata olives, pitted and sliced in halves

vine tomato, chopped

ounces feta cheese, crumbled

Serves 1

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 460

4.7g Usable Carbs

36g

25gF

Protein

Food Score

Fat

Per Serving

Calories: 503

5.6g Usable Carbs

45g

19gF

Eggs

& M

oreCRAB AND AVOCADO OMELETTE

Serves 4

13

¼½


When omelette is ready to be filled, layer crab, avocado, and tomato onto one side. Carefully fold over.

Press edges and allow filling to heat through before removing from pan.

1

2

3

BACON ANDCARAMELIZED ONION OMELETTE

Prepare a Basic Omelette

Heat another small skillet over medium heat and add butter.

Add red onion slices. Sauté until they begin to caramelize (4-6 minutes).

When omelette is ready to be filled, layer onions and bacon crumbs into center, then fold over.

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2

3

4

112

2


tablespoon butter

slices bacon, cooked according to package, then crumbled

ounces red onions, thinly sliced

Serves 4


ounces canned or fresh crab meat, rinsed well and patted dry

fresh avocado, sliced or chopped

small tomato, chopped

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 503

3.7g Usable Carbs

42g

31gF

Eggs

& M

oreSOUTHWEST OMELETTE

Serves 1

1

2

1

2


ounces chorizo sausage

ounce Monterey Jack cheese, shredded

tablespoons Salsa Fresca (page 183)


Heat small skillet over medium-high heat.

Remove chorizo from casing. Cook in skillet until cooked through. Removed with slotted spoon and set aside.

When omelette is ready to be filled, place chorizo, cheese, and Salsa Fresca in center, fold over, and leave until heated through.

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4

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Quiches

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 222

3.1g Usable Carbs

18g

4gF

Eggs

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ore

As its name implies, this is a basic crust that can be the foundation for many recipes.

If you’re using it for a savory dish, simply omit the sweetener. You can also prepare this

crust in advance and store it in the refrigerator until you’re ready to add your fillings.

BASIC CRUST

½2

¼¾

cup butter, melted

eggs

teaspoon sea salt

cup coconut flour

Sweetener (optional)

Serves 6

Preheat oven to 400 degrees.

In medium bowl, beat butter, eggs, and salt together with a fork.

Add coconut flour. Mix well, until there are no clumps.

Gather dough into a ball, then pat it into a 9-inch greased pie pan.

Prick dough with a fork several times.

Bake for 9 minutes, then let cool.

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6

QUICHESBroccoli and Cheddar (page 15)Caprese (page 15)Lorraine (page 16)Florentine (page 16)

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Pre

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 240

4.0g Usable Carbs

19g

13gF

Protein

Food Score

Fat

Per Serving

Calories: 216

3.3g Usable Carbs

16g

15gN

Eggs

& M

oreBROCCOLI AND CHEDDAR QUICHE

Serves 6

1

11

6¾¾

1

Basic Crust (page 13)

tablespoon unsalted butter

cup diced yellow onion

Pinch salt and freshly-ground pepper

large eggs

cup heavy cream

pound broccoli florets, steamed until crisp/tender

cup sharp cheddar, grated


Heat large skillet over medium-high heat. Add butter.

Add onion, season with salt and pepper, and cook until light and golden (8-10 minutes).

In medium bowl, whisk together eggs and cream.

Add onion, broccoli florets, and cheese. Season with salt and pepper. Mix well.

Carefully pour mixture into a precooked Basic Crust.

Bake for 40-45 minutes, or until eggs are set and top is slightly browned.

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7

CAPRESE QUICHE


In large mixing bowl, whisk eggs and cream until well-blended.

Fold in remaining ingredients and pour into a precooked Basic Crust.


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2

3

4

14111

1/3

½½1


eggs

cup heavy cream

tablespoon fresh basil, chopped

teaspoon freshly-ground pepper

pound prosciutto, chopped

cup chopped onion (optional, sautéed ahead of time)

cup fresh tomato, diced, seeds removed

cup Italian cheese blend, shredded

Serves 6

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 300

2.0g Usable Carbs

27g

12gF

Protein

Food Score

Fat

Per Serving

Calories: 269

3.4g Usable Carbs

20g

18gN

Eggs

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oreQUICHE LORRAINE

Serves 6

1641

¼

1


bacon strips

large eggs

cup heavy cream

cup green onions, diced

A few dashes of nutmeg


cup Swiss cheese, shredded, divided into two


Cook bacon according to package, then set aside on towelsto absorb excess grease. When bacon cools, crumble it into small pieces.

In large mixing bowl, whisk eggs with cream.

Add green onions, nutmeg, salt, and pepper.

Layer bacon crumbs and cheese into a precooked Basic Crust.

Pour egg mixture into crust, whisking as you do so. Gently mix layers together so every bite has bacon and cheese.


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7

QUICHE FLORENTINE


In large mixing bowl, whisk eggs and cream together.

Add remaining ingredients. Mix well.

Pour mixture into a precooked Basic Crust.


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2

3

4

5

141

10½11


eggs

cup heavy cream

ounces frozen chopped spinach, thawed and drained

cup grated Parmesan cheese

cup diced Swiss cheese

cup chopped cooked ham

Serves 6

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Crepes

Pre

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 283

2.4g Usable Carbs

27g

7gF

Eggs

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ore

Crepes are a great option for days where you're craving carbs. The options here will give you a

wide variety of flavor combinations that’ll hit the spot for whatever mood you’re in.

BASIC COCONUT FLOUR CREPES

2

2

2

1

⅛1/3

tablespoons coconut flour

tablespoons virgin coconut oil or butter, melted

eggs

teaspoon granulated Splenda or 2-3 drops liquid Stevia

teaspoon salt

cup heavy cream

Makes 2 Crepes

Heat small skillet over medium heat. Add 1 tablespoon of coconut oil, then melt and swirl it to coat the skillet.

In medium bowl, mix eggs, oil, sweetener, and salt.

Thoroughly mix in coconut flour, removing any lumps.

Add heavy cream and continue to mix well.

Carefully pour a quarter of the batter onto the skillet (which should be about 5-6 inches in diameter).

Cook until batter is bubbly and cooked around edges. Carefully flip crepe and cook other side.

Fill with your favorite fillings, then roll and serve.

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CREPESChicken Tuscany (page 20)Go Philly (page 20)Florentine (page 21)Greek Style (page 21)Sante Fe (page 22)Oceanic (page 22)

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Protein

Food Score

Fat

Per Serving

Calories: 880

7.0g Usable Carbs

78g

40gF

Protein

Food Score

Fat

Per Serving

Calories: 631

5.6g Usable Carbs

47g

43gN

Eggs

& M

oreCHICKEN TUSCANY CREPE

Serves 2

1

4

12

¼24

2

Basic Coconut Flour Crepe (page 18)

ounces chicken breast, precooked and cut into small chunks

tablespoon coconut oil

ounces mushrooms, sliced

cup cherry tomatoes, halved

ounces sliced almonds

ounces provolone cheese, sliced or shredded

tablespoons Traditional Pesto Sauce (page 186)

Heat a small skillet over medium heat. Add coconut oil.

Add mushrooms and cook for 1-2 minutes.

Add chicken and continue to cook for another 1-2 minutes, or until heated through.

Add tomatoes and sliced almonds.

Remove from heat.

Place precooked crepe on plate.

Place 1 ounce of cheese onto one side of crepe. Top with ¼ of chicken mixture.

Roll crepe and top with 1 ounce of Traditional Pesto Sauce.

Repeat with remaining crepes and filling.

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7

8

9

GO PHILLY CREPE

Heat a small skillet over medium heat. Add coconut oil.

Add onions. Cook for 3-5 minutes, or until they begin to caramelize.

Add peppers and continue to cook for another 1-2 minutes.

Add beef and cook until heated through. Remove from heat.


Place ¼ of the mixture onto one side of crepe.

Top with ¼ of shredded cheese, then roll crepe.


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2

3

4

5

67

8

18

12

½¼


ounces grilled beef fillet, precooked and sliced


ounces yellow onions, thinly sliced

cup shredded white cheddar cheese

cup peppers, sliced (hot peppers optional)

Serves 2

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 408

5.6g Usable Carbs

37g

11gF

Protein

Food Score

Fat

Per Serving

Calories: 556

10.7g Usable Carbs

49g

16gF

Eggs

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oreCREPE FLORENTINE

Serves 2

112

½½¼



ounces yellow onions, thinly sliced

cup frozen spinach, thawed and drained

cup mushrooms, sliced

cup Monterey Jack cheese, shredded

Heat a small skillet over medium-high heat and add coconut oil.

Add onions and cook 1-2 minutes.

Add mushrooms and continue to cook for another 2 minutes, or until the mushrooms begin to brown slightly.

Add spinach and cook for another 1-2 minutes.

Remove from heat.

Place precooked crepe on plate. Sprinkle 1 ounce of cheese on one side.

Place ¼ of the filling on top of the cheese, then add another 1 ounce of cheese.

Roll crepe, then repeat with remaining filling.

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8

GREEK STYLE CREPE

Heat small skillet over medium heat. Add coconut oil.

Add onions and cook for 1-2 minutes.

Add spinach and olives. Continue to cook for another 1-2 minutes, or until spinach is heated through.

Remove from heat.


Place ¼ of spinach and onion mixture onto one side of crepe.

Top with ¼ of sliced almonds and feta cheese.

Roll crepe and top with 1 ounce of Tzatziki Sauce.

Repeat with remaining filling.

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2

3

4

5

6

7

8

9

112

½¼¼42





cup Kalamata olives, pitted and sliced in halves

cup sliced almonds


ounces Tzatziki Sauce (page 179)

Serves 2

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Protein

Food Score

Fat

Per Serving

Calories: 748

8.4g Usable Carbs

66g

44gF

Protein

Food Score

Fat

Per Serving

Calories: 658

7.0g Usable Carbs

50g

43gN

Eggs

& M

oreSANTA FE ALL THE WAY CREPE

Serves 2

11

4222


chicken-apple sausage, butterfly cut and chopped

eggs, whisked with salt and pepper

ounces green onions, sliced

ounces provolone cheese, sliced or shredded

ounces Salsa Fresca (page 183)

Heat large skillet over medium heat.

Add sausage and cook until heated through.

Add whisked eggs to pan, folding eggs into sausages.

Sprinkle half the cheese on top and fold into the egg a few times.

Remove from heat and add green onions, folding egg mixture a few more times.


Place ¼ of the egg and sausage mixture onto one side of crepe.

Top with a small pinch of cheese, then roll crepe and top with Salsa Fresca.


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8

9

OCEANIC CREPE


Place 2 ounces of salmon onto one side of crepe, then top with a few capers, a few slices of red onion, ¼ of the spinach, ½ tablespoon of mustard, and 1 ounce of dill Havarti.

Roll crepe and repeat with remaining crepes and filling.

1

2

3

1822

½24


ounces fresh salmon, cooked or smoked

ounces capers



tablespoons Dijon mustard

ounces dill Havarti

Serves 2

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for:

Everybody.

Pre

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 414

4.4g Usable Carbs

31g

30gN

Eggs

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ore

This is an easy dish to prepare using leftover steak.

For a slightly different flavor, try it with pulled pork.

STEAK AND PEPPER HASH

2

1

½6

¼

¼

4

tablespoons coconut oil

medium green pepper, chopped

small onion, chopped

ounces precooked steak, diced

teaspoon garlic powder


cup Monterey Jack cheese

eggs

Serves 2


Melt coconut oil in skillet. Sauté green pepper and onion until tender.

Reduce heat and add steak, garlic powder, salt, and pepper. Stir well.

Sprinkle with cheese.

Cover and cook on low for 5 more minutes, or until heated through and cheese is melted. Keep warm.

Prepare eggs as desired.

Divide hash between two plates. Top with egg.

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3

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7

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Protein

Food Score

Fat

Per Serving

Calories: 368

4.6g Usable Carbs

27g

27gN

Eggs

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oreHAM AND SWISS SKILLET

1

½

½

4

2

½

1

tablespoon butter

small zucchini, finely chopped

cup mushrooms, sliced

eggs

ounces Swiss cheese, shredded

cup ham, finely chopped

green onion, sliced


Chives (optional, for garnish)

Serves 2

Set oven to broil.

Heat large ovenproof skillet over medium-high heat. Melt butter.

Add zucchini and sauté 2-3 minutes.

Add mushrooms and continue to cook for another 2-3 minutes.

Once vegetables are slightly browned, add ham and green onions to the skillet and sauté until heated through.

Reduce heat to medium-low and carefully crack each egg into the skillet, making sure not to break the yolk.

Cover skillet with a lid and remove from heat.

Once eggs have begun to set, remove lid and sprinkle with cheese.

Broil 6 inches from heat for 1-2 minutes, or until eggs have just set and cheese is melted. Sprinkle with chives.

Serve from skillet.

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3

4

5

6

7

8

9

10

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Pre

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 510

6.0g Usable Carbs

40g

30gF

Eggs

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ore

You can use any sausage with this dish, but remember to keep the potentially differing carb count

in mind. A few of my favorite options here are chicken-apple, spicy jalapeño, and basil Parmesan.

ITALIAN STALLION SCRAMBLE

2

2

1

2

¼

¼8


tablespoons shallots, diced

medium green bell pepper, chopped

Italian sausages, butterfly cut, then sliced

cup shredded whole milk mozzarella cheese

teaspoon red pepper flakes

Salt and pepper to taste

eggs

Serves 3


Melt coconut oil and sauté shallots and green pepper until tender.

Reduce heat. Add sausage and continue to cook for another 2 minutes.

In small bowl, whisk egg, salt, ground pepper, red pepper flakes, and half the cheese.

Pour egg mixture into pan, folding it into the peppers and sausages until almost cooked through.

Remove from heat and top with remaining cheese.

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2

3

4

5

6

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Pre

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 181

1.4g Usable Carbs

12g

17gN

SPICY EGG NESTS

4

2

½2

2

eggs

ounces spicy pork sausage

cup pepper jack cheese

tablespoons chopped cilantro

tablespoons chives


Serves 2

Preheat oven to 375 degrees and spray baking sheet with nonstick spray.

Heat small skillet over medium-high heat.

Brown pork sausage in pan, breaking it up into tiny pieces with a spatula as it cooks.

Drain out fat and set sausage aside.

Carefully separate eggs. Place egg whites into large mixing bowl, and the yolks into their own small bowls or cups. Be careful to leave the yolks intact.

Using an electric hand mixer, whisk egg whites until stiff.

Gently fold in pork, cheese, chives, and cilantro until mixed. Add a pinch of salt and pepper.

Place four tablespoons of the egg white mixture on the baking sheet at least 2 inches apart.

Make a shallow hole in the center of each egg nest, and gently place an egg yolk in each one.

Bake for about 6 minutes. Be careful to avoid overcooking the eggs (the yolks should remain slightly runny).

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Pre

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Protein

Food Score

Fat

Per Serving

Calories: 349

4.4g Usable Carbs

32g

12gF

The use of sparkling water makes these pancakes exceptionally fluffy. If you want a sweeter

version of these, add a little more Splenda or Stevia to the mix prior to cooking. Check out the

Ingredient Reference Section (page 4) for some great no-calorie pancake toppers.

ALMOND FLOUR PANCAKES

1

2

¼

2

¼1

cup almond meal/flour

eggs

cup water (or sparkling water for fluffier version)


teaspoon salt

pack Splenda or Stevia (optional)

Serves 3

Heat medium nonstick pan over medium-low heat.

In small bowl, mix all ingredients.

Carefully pour ⅓ of mixture onto pan.

Cook for 2-3 minutes, or until edges have begun to set and a few bubbles have formed on top.

Carefully flip pancake and cook the other side for another 1-2 minutes.

Repeat with remaining pancake mix.

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Eggs

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for:

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Pre

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 242

2.1g Usable Carbs

14g

25gP

These mini-muffins are great to make in advance and take on the go. You can also place

cupcake tins in the muffin pan before filling them, making it easier to take them to work.

EGG AND TURKEY MUFFINS

1

½½

1

1

6

½


pound ground turkey

red bell pepper, chopped in bite-sized pieces

cup sliced mushrooms

cup chopped spinach

eggs


teaspoon oregano

Serves 4

Preheat oven to 350 degrees and spray muffin pan with nonstick cooking spray.

Heat a large skillet over medium-high heat. Add coconut oil.

Add onions and sauté until they become fragrant.

Add turkey and continue to cook for another 3-5 minutes, or until turkey is almost completely browned.

Add red peppers and mushrooms, and continue to cook for another 1-2 minutes.

Add spinach and cook until heated through, then remove from heat.

In large mixing bowl, whisk egg and season with a pinch of salt, pepper, and oregano.

Add turkey mixture into egg. Stir well.

Pour mixture into muffin pan and cook in oven for 20-25 minutes.

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3

4

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8

9

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for:

Everybody.

Pre

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 262

2.4g Usable Carbs

22g

15gF

This is an easy-to-prepare dish with a fancy look. Be sure not to overcook the eggs.

You want the yolk to be slightly runny.

BAKED EGGS WITH BACON AND TOMATO

2

2

2

2

1

tablespoons butter

slices bacon, cooked according to package and crumbled or chopped

tablespoon fresh basil

Salt and freshly-ground pepper

eggs

ounce grated Parmesan cheese

(optional)

Serves 2


Prepare two ramekins by arranging them on a rimmed baking sheet, placing 1 tablespoon of butter in the bottom of each.

In small bowl, stir tomatoes, basil, and a dash of salt and pepper.

Divide the mix evenly among the prepared ramekins.

Sprinkle the bacon crumbs evenly over the tomato mixture.

Break an egg into each ramekin. Season with a little more salt and pepper.

Bake until egg whites are opaque. The yolks should be soft in the center, with firm edges (about 15 minutes).

Remove from oven and sprinkle each serving with 1 teaspoon of cheese, then serve immediately.

1

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3

4

5

6

7

8

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Pre

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 242

1.0g Usable Carbs

20g

14gF

BAKED EGGS WITH TURKEY SAUSAGE AND SPINACH

2

2

2

2

tablespoons butter

precooked turkey breakfast sausages, chopped into bite-sized pieces

cups baby spinach, packed tightly

eggs

Salt and freshly ground pepper

Serves 2


Prepare two ramekins by arranging them on a rimmed baking sheet, placing 1 tablespoon of butter in the bottom of each.

Heat large saucepan over medium heat.

Add a few tablespoons of water to the pan. Bring to a light boil. Add spinach and cook until wilted (about 2 minutes).

Drain well, removing any excess water. Coarsely chop spinach.

Divide chopped spinach and sausage pieces among prepared ramekins.

Break an egg into each ramekin and season with salt and pepper.

Bake until whites are opaque and yolks are firm around edges, but still soft in center (about 15 minutes), then serve immediately.

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▲ Back to TOC

Appetizers & Snacks

Bacon-Wrapped Jalapeños

Mini Stuffed Portobello Mushrooms

Chicken Satay with Peanut Sauce

Mini Bacon-Wrapped Sausages

Smoked Salmon Deviled Eggs

Shrimp Kebabs

Spicy Shrimp Handroll

Smoked Salmon Roll-ups

Baked Zucchini Chips

Brussels Sprouts Chips

Pepperoni Chips

Cheese Crackers

40

42

43

45

47

49

50

52

52

54

56

56

▲ Back to TOC

Pre

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Pre

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Appe

tize

rs &

Sna

cks

If you’re hosting friends or bringing an appetizer to a party, these peppers are a must!

Flavor-packed and an all-around crowd pleaser.

Protein

Food Score

Fat

Per Serving

Calories: 134

1.2g Usable Carbs

12g

5gF

BACON-WRAPPED JALAPEÑOS

Preheat the oven to 375 degrees and line a baking sheet with aluminum foil and set aside.

Cut the jalapeño peppers in half lengthwise and remove all of the seeds.

In a small bowl combine the cream cheese, salsa verde and shredded cheddar cheese.

Add the mix to a pastry bag or a sturdy 1-quart zip-lock bag and cut off one corner so you can squeeze the cheese out of the hole and into the peppers.

Fill the peppers with cheese mixture.

Cook the bacon in a pan for a few minutes until it starts to brown a little but is still soft and pliable.

Allow the bacon to cool a little and then wrap each jalapeño half with one piece of bacon. Secure with a toothpick.

Place on the baking sheet and bake for 15 minutes.

Set the oven to broil and cook for 2-3 minutes, watching carefully to make sure they don’t burn. This gives the peppers a nice roasted flavor and ensures that your bacon will be crisp.

Remove the peppers from the oven and cool slightly before eating.

Makes 18 | Serving Size: 2

jalapeño peppers

8 ounces cream cheese, softened

cup Salsa Verde (page 183)

cup cheddar cheese, shredded

slices bacon, cut in half

toothpicks soaked in water

9

1

¼

½9

18-25

1

2

3

4

5

6

7

8

9

10

Pre

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Everybody.

Pre

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ally

for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 416

9.4g Usable Carbs

21g

44gP

MINI STUFFED PORTOBELLO MUSHROOMS

Preheat oven to broil and line a baking sheet with aluminum foil.

Arrange mushrooms on baking sheet and sprinkle each with a dash of garlic salt and pepper.

Heat large saucepan over medium-high heat.

Add butter and onions. Cook for 1 minute.

Add ground turkey and continue to cook for 5-6 minutes, or until it begins to brown.

Add bell peppers, garlic salt, and pepper. Stir well, breaking up the turkey in the process. Continue to cook for another 3-4 minutes.

Remove from heat, add ½ of the cheese, and stir well.

Spoon turkey mixture into each mushroom cap. Do not overfill.

Sprinkle tops with remaining cheese, then place under broiler for 7-10 minutes, or until cheese begins to brown. Remove and serve immediately.

Serves 4

baby Portobello mushrooms, washed and gills removed

tablespoon butter

yellow onion, diced

pound ground turkey

medium red bell pepper, diced

cup mozzarella cheese, shredded

tablespoon garlic salt

Pinch of pepper

12

1

¼1

1

½¼

1

2

3

4

5

6

7

8

9

This is a great appetizer that can be prepared in advance, stored in the

refrigerator, then broiled when you’re ready to eat.

Appe

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Protein

Food Score

Fat

Per Serving

Calories: 144

0g Usable Carbs

5g

23gP

CHICKEN SATAY WITH PEANUT SAUCE

Preheat oven to 350 degrees. Line baking sheet with aluminum foil and spray with nonstick cooking spray.

Season chicken with salt and pepper.

Carefully slide one chicken strip onto a skewer stick, securing it at each end. Repeat with remaining chicken.

Brush each side of the skewers with coconut oil. Place in baking sheet, leaving 1 inch between skewers.

Bake 8-10 minutes on each side, or until chicken is cooked through.

Serve with Peanut Sauce (page 171).

Serves 8 (Serving based on chicken alone)

pound chicken breast, cut into stripes

Dash of salt and pepper

tablespoon coconut oil, melted

skewer sticks, soaked in water

1

1

6-8

1

2

3

4

5

6

These Thai-inspired skewers are a filling snack that can also be cooked on the grill.

Appe

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Pre

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Everybody.

Pre

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for:

Everybody.


Protein

Food Score

Fat

Per serving

Calories: 191

4.5g Usable Carbs

14g

11gN

MINI BACON-WRAPPED SAUSAGES


Line baking sheet with aluminum foil.

Cut each slice of bacon in half, then wrap each mini-sausage with a slice of bacon, making sure end is tucked under sausage when placed on baking sheet.

Repeat with remaining sausages, then arrange on baking sheet, leaving 1 inch between sausages.

Bake 10-15 minutes, rotating once to ensure bacon is evenly browned on all sides. Remove from oven and serve.

Serves 2

pork mini-sausages

slices thin-cut bacon

toothpicks (optional)

10

5

10

1

2

3

4

5

You can’t go wrong with finger foods. Insert toothpicks into each mini-sausage for a

convenient snack that you won’t have to wash off your hands.

Appe

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Deviled eggs image

Pre

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Protein

Food Score

Fat

Per Serving

Calories: 255

3.1g Usable Carbs

19g

18gN

SMOKED SALMON DEVILED EGGS

Remove yolks from eggs and place in large bowl.

Arrange whites on platter, cut side up, and sprinkle with salt and pepper.

Add sour cream, cream cheese, mayonnaise, lemon juice, chives, salmon, salt, and pepper to bowl with yolks.

Using a hand or electric mixer, beat ingredients on medium speed until fluffy.

Loosely cover bowl with plastic wrap and store in refrigerator for 30 minutes to allow flavors to blend.

When ready to serve, spoon out mixture and gently fill each egg white half. Garnish with salmon roe and chives.

Serves 6 (Nutritional information includes salmon roe)

dozen omega-3 enriched eggs, hardboiled, shells removed, cut lengthwise

cup sour cream

ounces cream cheese, at room temperature

tablespoons mayonnaise

tablespoon freshly-squeezed lemon juice

tablespoon fresh chives, minced (plus extra for garnish)

ounces smoked salmon, minced

teaspoon salt


ounces salmon roe (optional)

1

½2

2

1

1

4

1

½

2

1

2

3

4

5

6

Deviled eggs are one of those appetizers that everyone loves, but nobody makes.

In this version, we’ve added smoked salmon to an hors d’oeuvres classic.

Appe

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Pre

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for:

Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 120

<1.0g Usable Carbs

11g

5gF

SHRIMP KEBABS

Set oven to broil, or heat grill over medium-high heat.

In large bowl, combine oil and shrimp. Toss to coat.

Thread shrimp evenly onto 4 skewers.

Brush remaining oil onto shrimp, and sprinkle evenly with salt and pepper.

If using oven, place skewers on baking sheet or broil pan and broil 2-3 minutes on each side, or until done.

If using grill, place skewers on grill rack, coat with cooking spray, and grill shrimp for 1-2 minutes on each side, or until done.

Serves 5

tablespoons coconut oil, melted

large shrimp, peeled and deveined (about 1 pound)

teaspoon salt


wooden skewer sticks, soaked in water

4

20

½¼7

1

2

3

4

5

6

To add some flavor here, try these with Spicy Ginger Marinade (page 176). Make sure you

add the extra nutritional data from any sauce or marinade when counting your carbs.

Appe

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Protein

Food Score

Fat

Per Serving

Calories: 126

4.5g Usable Carbs

1g

22gP

SPICY SHRIMP HANDROLLS

In a medium bowl, combine chopped shrimp, yogurt, and Sriracha sauce.

Lay out one of your hand roll sheets so the widest part is facing you.

Place a fifth of your shrimp mixture on the right side of the wrap, leaving about ⅔ of the wrap empty.

Add cilantro leaves, cucumber strips (and avocado, if you’re using it).

Roll on a diagonal until a cone is formed. Use water to seal the edges.

Makes 5 Handrolls

cups cooked shrimp, chopped

ounces Greek yogurt

tablespoon Sriracha

tablespoons cilantro leaves

cucumber, julienned

hand roll Nori sheets

avocado, thinly sliced

2

4

1

2

¼5

½

1

2

3

4

5

The tanginess of the yogurt in this dish is a great compliment to the spiciness of the Sriracha sauce.

Warning: If you don’t have a cast-iron mouth, go easy on the Sriracha.

Appe

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Pre

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Everybody.

Pre

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Protein

Food Score

Fat

Per Serving

Calories: 133

<1.0g Usable Carbs

12g

9gN

Protein

Food Score

Fat

Per serving

Calories: 139

3.2g Usable Carbs

11g

7gF

SMOKED SALMON AND CREAM CHEESE ROLL-UPS

Spread a thin layer of cream cheese over one slice of smoked salmon. Place 5-6 capers on top.

Roll salmon slice tightly and pierce with toothpick.

Serves 4

ounces smoked salmon, thinly sliced

ounces full-fat cream cheese

tablespoons capers

toothpicks

1242

12

1

2

BAKED ZUCCHINI CHIPS

pound zucchini, thinly sliced

tablespoons extra virgin olive oil

tablespoon cayenne pepper

Salt and pepper

ounces Parmesan cheese (optional)

121

2

Preheat oven to 200 degrees and line a baking sheet with aluminum foil.

Arrange sliced zucchini on baking sheet in a single layer.

Drizzle olive oil over each slice. Sprinkle with cayenne pepper, salt, and pepper.

Bake for 45 minutes.

Rotate baking sheet and cook for another 30-40 minutes, or until zucchini slices are crisp.

Top with Parmesan

1

2

3

4

5

6

Serves 3 (Serving size ½ cup)

These tasty chips are best eaten shortly after cooking. For best results, use very thin slices.

Appe

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Pre

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Everybody.

Pre

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 84

3.0g Usable Carbs

7g

2gF

Set oven to broil and line a baking sheet with aluminum foil.

Remove outer leaves of Brussels sprouts and discard.

Continue to carefully peel off leaves, trying not to break them in the process. If they’re difficult to remove, cutting the sprouts in half will make this job easier.

Remove as many of the larger leaves as possible, saving remaining sprouts for another use.

Arrange leaves on baking sheet in a single layer. You may need to cook them in two batches to prevent overlap.

Drizzle the layer of leaves with olive oil, then sprinkle with salt and pepper.

Broil 2-4 minutes, rotating baking sheet if necessary. Watch sprouts closely to prevent burning. Remove promptly and serve.

BRUSSELS SPROUTS CHIPS

1

2

pound Brussels sprouts

tablespoons olive oil

Salt and pepper

Serves 4

1

2 3

4

5 6

7

Ever wonder what to do with all the leaves that fall off when you cut

your Brussels sprouts? Here’s your solution.

Appe

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Everybody.

Pre

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Everybody.


Protein

Food Score

Fat

Per Serving

Calories: 88

0g Usable Carbs

8g

4gF

Place two paper towels on a microwave-safe plate.

Arrange pepperoni slices in a single layer on plate. Cover with another paper towel.

Microwave on high for 2 minutes. Remove from microwave. Push down on chips, soaking up excess grease.

If they’re still soft, cook for another 1-2 minutes, avoiding burning.

Soak up any remaining grease. Allow to cool before eating.

PEPPERONI CHIPS1

2-4

bag pepperoni slices

paper towels

Serves 4

12

3

4

5

These can be cooked ahead of time and stored in an airtight container in the refrigerator, or placed in a small baggie to take to work. Try these with Lemon Dill Dip (page 179).

Protein

Food Score

Fat

Per Serving

Calories: 60

<1.0g Usable Carbs

4g

6gP

CHEESE CRACKERS

Set oven to broil and line a baking sheet with aluminum foil.

Lightly spray with nonstick cooking spray.

Place small piles of the cheese onto the baking sheet, leaving about 2 inches between each pile.

Broil for 3-5 minutes, or until cheese starts to bubble and edges begin to brown. Be careful to avoid overcooking.

Using a spatula, remove the cheese and allow to cool.

Makes 6 Large Crackers | Serves 2

cup freshly-grated Parmesan or Asiago cheese

Nonstick cooking spray

1 1

2

3

4

5

This recipe works best when made using firm cheeses. Try aged cheddar or Gouda. Add sliced meats like salami or prosciutto, too.

Appe

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Good with:Sundried Tomato and Olive Tapenade

(page 187)

Pre

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▲ Back to TOC

Taco Salad

Gaucho Cheesesteak Salad

Artichoke & Prosciutto Salad

Spicy Basil Beef Salad

Greek Chicken Salad

Roast Duck Salad

Bangkok Chicken Salad

Classic Cobb Salad

Asian Chicken Salad with Bean Sprouts

Roast Chicken Salad with Creamy Pesto

Celery Slaw with Shrimp

Ginger Prawn Lettuce Cups

Cucumber & Heirloom Tomato Salad with Prawns

Easy Salad Niçoise

59

60

62

63

65

66

67

69

71

73

74

76

78

79

Salads

▲ Back to TOC

Pre

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Everybody.

taco salad image

Pre

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ally

for:

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Sala

ds

Protein

Food Score

Fat

Per Serving

Calories: 294

4.1g Usable Carbs

13g

37gP

TACO SALAD

1

1

1

4

1

¼1

pound grass-fed beef


pack low-carb taco seasoning

cups shredded lettuce

White wine vinegar (optional)

12-ounce can diced tomatoes, drained

cup cheddar cheese, shredded

tablespoon Greek yogurt (optional)

Serves 4

Heat a large skillet over medium-high heat.

Cook ground beef until no longer pink, breaking it up as it cooks. Drain the majority of the fat from the pan.

Add coconut oil and taco seasoning. Mix well.

Divide the shredded lettuce among four bowls and toss with vinegar (if desired).

Spoon ¼ of the taco meat into each bowl and layer the remaining ingredients in your preferred order.

1

2

3

4

5

Who needs a tortilla shell when you can top a bed of lettuce with all the awesome goodness of a

taco? It’s easy to enhance flavors by using diced tomatoes with jalapeños or a variety of shredded

cheeses. For an easy meal to go, simply drop the lettuce and warm this dish up later in the day.

Good with:Salsa Fresca (page 183)P

repa

red

espe

cial

ly fo

r: Everybody.


Sala

dsProtein

Food Score

Fat

Per Serving

Calories: 525

4.0g Usable Carbs

40g

35gN

GAUCHO CHEESESTEAK SALAD

1/3

1

½ ⅛

1½1½¼¼

⅛1

2

1

3

½

cup fresh parsley

clove garlic

jalapeño, seeded and roughly chopped

teaspoon crushed red pepper flakes

teaspoons lime juice (juice of ¼ lime)

tablespoons red wine vinegar

cup extra virgin olive oil

teaspoon salt

teaspoon pepper

small red onion, sliced thin (2 ½ ounces)

Roma tomatoes, chopped (4 ounces)

pound skirt steak

ounces leaf lettuce, chopped

cup Monterey Jack cheese, shredded

Serves 3

Heat a grill or skillet over medium-high heat.

Place the first nine ingredients in a food processor with the chopping blade inserted. Process until everything is well-combined. Pour into a bowl, then stir in the onion and tomatoes.

Season the steak with salt and pepper. Grill or cook in the skillet until it reaches desired doneness. Slice the steak across the grain, then top with tomato mixture.

Arrange the lettuce on three serving plates, then top with steak mixture and sprinkle with cheese.

1

2

3

4

This is a South American twist on an otherwise routine steak salad. The variety of

spices here make this low-carb trip to the Argentine pampas explode with flavor.

Pre

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Everybody.

Pre

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Sala

dsProtein

Food Score

Fat

Per Serving

Calories: 283

8.2g Usable Carbs

18g

21gN

ARTICHOKE AND PROSCIUTTO SALAD

1

4

2

12

2

1

3

1

1

½1

9-ounce can of artichoke hearts, drained and quartered

small vine tomatoes, cut into wedges

ounces sun-dried tomatoes in oil, drained and sliced into strips

ounces prosciutto, cut into strips

tablespoons pitted black olives, halved

cup fresh basil leaves


tablespoon white wine vinegar

garlic clove, crushed

teaspoon mustard (your choice)



Serves 4

In a large bowl, combine the artichoke hearts, fresh tomatoes, sun-dried tomatoes, prosciutto, and olives.

Tear the majority of the basil leaves into small pieces, leaving a few whole for a garnish, and add them to the bowl.

In a small bowl, whisk together the oil, vinegar, garlic, sweetener, salt, and pepper. You can also place these ingredients in a sealable jar and shake vigorously.

Pour the dressing over the salad and toss lightly. Garnish with the whole basil leaves.

1

2

3

4

Artichoke hearts are a strong addition to this salad, while the combination of fresh and

sun-dried tomatoes creates a delicious balance with the saltiness of the prosciutto.

Pre

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Sala

dsProtein

Food Score

Fat

Per Serving

Calories: 367

9.4g Usable Carbs

24g

29gN

SPICY BASIL BEEF SALAD

1

12

¼

½3

2

2

1

2

2

1½1

3

2


ounces flank steak, trimmed

teaspoon salt


tablespoons soy sauce

tablespoons rice vinegar

tablespoons fresh lemongrass, minced

tablespoon dark sesame oil

teaspoons fish sauce

teaspoons chili paste

cups fresh basil leaves, loosely packed

cup English cucumber thinly sliced

large ripe heirloom tomatoes, cut into wedges

medium shallots, thinly sliced

Serves 4


Heat a large ovenproof skillet over medium-high heat. Add coconut oil to pan, then swirl to coat.

Sprinkle both sides of the steak evenly with salt and pepper. Add steak to the pan and sauté for 5 minutes, or until browned. Turn steak over.

Place skillet in oven and bake for 8 minutes, or until desired degree of doneness. Remove steak from pan and let stand for 10 minutes. Slice across the grain.

In a small bowl, combine the soy sauce and next 5 ingredients (through chili paste), stirring well.

In a large bowl, combine basil and remaining ingredients. Drizzle dressing mixture over basil mixture and toss gently.

Divide salad mixture evenly among 4 plates and top with the beef.

1

2

3

4

5

6

7

You’ll love the basil leaves and Thai-inspired dressing in this salad. Feel free to substitute heirloom

tomatoes for vine tomatoes (or vice-versa) when they’re out of season.

Pre

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Everybody.

Pre

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Sala

dsProtein

Food Score

Fat

Per Serving

Calories: 354

5.6g Usable Carbs

18g

48gP

GREEK CHICKEN SALAD

1

3

2

4

1

½4

1

pound chicken breast

tablespoons red wine vinegar


Salt and pepper

cups romaine lettuce, torn into small pieces

cucumber, cut into chunks

medium red onion, thinly sliced


ounce Kalamata olives

Serves 4

Preheat oven to 350 degrees and line a baking sheet with aluminum foil. If you don’t want to wait for the oven to preheat, you can also cook the chicken in a skillet over medium-high heat.

Season the chicken with salt and pepper, and arrange on baking sheet.

Bake chicken for 20-30 minutes or until cooked through and no longer pink in the center. Set aside to cool.

Whisk red wine vinegar, olive oil, salt, and pepper in a small bowl.

Place the romaine lettuce, cucumber, red onions, feta, and olives in a large bowl and toss with dressing.

Cut chicken into chunks.

Divide salad into four bowls and top with chicken chunks.

1

2

3

4

5

6

7

I’m a big fan of feta cheese, so I’ll use any excuse I can to throw it in a dish. This salad is

also great with a dollop of Tzatziki Sauce (page 179).

Pre

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Sala

ds

Protein

Food Score

Fat

Per Serving

Calories: 321

9.2g Usable Carbs

16g

36gP

ROAST DUCK SALAD

4

2

1

1

½

1

2

2

duck breasts

Bibb or Butter lettuce heads, shredded

cup bean sprouts

yellow bell pepper, seeded and cut into strips

cucumber, seeded and cut into short strips

serving Chili Mint Dressing (page 174)

teaspoons shredded lime zest

tablespoons unsweetened shredded coconut, toasted

Serves 4


Place the duck breasts on a rack set over a roasting pan, and roast in the oven for 20-30 minutes (or until cooked to desired doneness, with a crisp skin). Remove from oven and set aside to cool.

In a large mixing bowl, combine the lettuce, bean sprouts, bell peppers, and cucumber.

Cut the cooled duck into slices and add it to the salad. Mix well.

Add dressing and toss to coat.

Divide the salad into 4 platters, then garnish with the lime zest and shredded coconut.

1

2

3

4

5

6

Duck? Why not? The crispness of the fresh vegetables adds texture to this dish, and

you’ll find that my Chili Mint Dressing (page 174) complements the duck perfectly.

Pre

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Sala

ds

Protein

Food Score

Fat

Per Serving

Calories: 497

4.2g Usable Carbs

33g

45gN

BANGKOK CHICKEN SALAD

1

2

2

¼2

4

4

1

pound chicken breast, cut into strips.

tablespoons curry powder


cup rice vinegar

tablespoons sesame oil

Salt and pepper

cups romaine lettuce, shredded

ounces peanuts, roughly chopped

tablespoon sesame seeds (for garnish)

Serves 4

Heat the coconut oil in a large saucepan over medium-high heat.

Coat the chicken strips in the curry power, then add them to the pan. Cook until no longer pink in the center. Set aside to cool.

Whisk sesame oil, rice vinegar, salt, and pepper in a small bowl.

Place shredded lettuce in large bowl and coat with dressing.

Separate tossed salad into four bowls, top with 4 ounces of chicken, then garnish with peanuts and sesame seeds if desired.

1

2

3

4

5

I was inspired to create this dish after eating a similar salad at a local restaurant. Whenever I

order their version, I have to make a few adaptations to ensure that it’s ULC-friendly.

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Pre

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Sala

ds

Protein

Food Score

Fat

Per Serving

Calories: 486

6.0g Usable Carbs

30g

45gP

CLASSIC COBB SALAD

1

12

6

4

4

1

4

4


ounces chicken breast, sliced into strips

bacon strips, cooked and crumbled

small vine tomatoes, cubed

omega-3 enriched eggs, hardboiled and chopped

fresh avocado, cubed and divided

ounces blue cheese, crumbled

cups chopped romaine lettuce

Red wine vinegar


Serves 4

Heat a large skillet over medium-high heat and melt coconut oil in it.

Season chicken with salt and pepper, then brown slices in skillet for 3-5 minutes on each side until no longer pink in the center.

Combine remaining ingredients in large salad bowl.

Top with a few dashes of vinegar and mix well.

For a restaurant-style presentation, place each ingredient side by side, creating a colorful arrangement in the bowl. Mix as desired.

1

2

3

4

5

If a restaurant serves a Cobb salad, I’ll probably order it. It’s filled with just about all my

favorite things, and I love the plate arrangement—so much so that I typically just take bites from

every individual section as opposed to mixing everything together.

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Pre

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Sala

ds

Protein

Food Score

Fat

Per Serving

Calories: 371

5.0g Usable Carbs

28g

27gN

ASIAN CHICKEN SALAD WITH BEAN SPROUTS

½

1

1½3

¼

5

2

12 ⁄3

4

¼

small red onion, thinly sliced (plus 2 tablespoons finely chopped)

teaspoon fresh ginger, finely grated

tablespoons white miso




tablespoons Asian sesame oil

red or yellow bell pepper, thinly sliced

cup bean sprouts

cups cooked chicken breasts (poached or rotisserie), shredded

cup fresh cilantro, coarsely chopped

Serves 4

In a blender or food processor, combine chopped onion, ginger, miso, vinegar, sweetener, olive oil, and sesame oil. Pulse until smooth.

In a large bowl, combine onion slices, bell pepper, bean sprouts, chicken, and cilantro.

Add dressing and toss to coat evenly. Arrange salad on plates and serve immediately.

1

2

3

When I hear the word “salad,” I think of leafy greens, but the lack of lettuce here makes

for a beautifully exotic and flavor-rich dish. You’ll love the crunch of the bean sprouts and peppers

in combination with this unique and delicious dressing.

Pre

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Pre

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Sala

ds

Protein

Food Score

Fat

Per Serving

Calories: 429

5.3g Usable Carbs

27g

40gN

ROAST CHICKEN SALAD WITH CREAMY PESTO

4

4

1

2

2

ounces sour cream

tablespoons Pesto Sauce (page 186)

pound cooked boneless chicken breasts, cut into bite-sized pieces

celery stalks, chopped

large bell peppers, seeded and sliced

Salt and pepper

Several iceberg lettuce leaves

Serves 4

In a large bowl, add sour cream and pesto sauce. Mix well.

Add chicken, celery, and bell peppers to bowl. Gently toss.

Add salt and pepper to taste.

To serve, line 4 small dishes with lettuce leaves and divide salad into each.

1

2

3

4

This is a great salad to make ahead of time because it sits nicely in the fridge until

you’re ready to serve it. Just let it sit for 15 minutes before eating. When I’m in a

hurry, I’ll make this with both leftover and store-bought precooked chicken.

Pre

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Everybody.


Sala

dsProtein

Food Score

Fat

Per Serving

Calories: 310

6.0g Usable Carbs

17g

31gP

CELERY SLAW WITH SHRIMP

1

1

½

3

½2

3

5

¼

¼¼

pound shrimp, peeled and deveined

tablespoon extra virgin olive oil

teaspoon mild Spanish smoked paprika or chipotle pepper

Coarse salt and freshly-ground pepper to taste

slices of bacon

head green cabbage, shredded

celery stalks, thinly sliced

green onions (white and light green portions), chopped

red radishes, trimmed and thinly sliced

cup fresh flat-leaf parsley, chopped

cup Creamy Cole Slaw Dressing (page 174)

cup crumbled blue cheese (optional)

Serves 8

Preheat a large nonstick fry pan over medium-high heat.

In a large bowl, toss shrimp, olive oil, paprika, salt, and pepper.

Add half the shrimp and sauté until they turn pink (about 3 minutes). Transfer to large bowl and repeatwith remaining shrimp. Set aside to cool.

Rinse fry pan, wipe dry, then return to medium heat.

Add bacon slices and fry, turning as needed, until crisp. Using a slotted spatula, transfer to paper towels to drain. Let cool, then crumble and set aside.

In a large bowl, combine cabbage, celery, green onions, radishes, parsley, and Creamy Cole Slaw Dressing with shrimp. Toss to coat all ingredients evenly. Season with salt and pepper and toss again.

Transfer slaw to serving bowl or deep platter.Sprinkle crumbled bacon and blue cheese over top. Serve immediately.

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This is one of those dishes I created after scouring my nearly empty fridge one night. Since then,

I’ve played with the flavors and added a tastier dressing to make this a true “destination” recipe.

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Sala

dsProtein

Food Score

Fat

Per Serving

Calories: 237

7.2g Usable Carbs

10g

28gP

GINGER PRAWN LETTUCE CUPS

2

1

1

1

8

1

1


tablespoon ginger root, diced

tablespoon garlic*, diced

pound prawns, shells on

iceberg lettuce cups

cucumber, thinly sliced

tablespoon sesame seeds (garnish)

Sriracha sauce (optional)

* To save time, you can use jarred crushed garlic and ginger, available in most grocery stores.

Serves 4

Heat coconut oil in large saucepan over medium-high heat.

Add ginger and garlic to pan. Simmer until fragrant.

Add prawns and cook until no longer pink. Set aside to cool, then remove shells.

Fill two lettuce cups with ¼ of the cooked prawns, then top with sliced cucumber and sesame seeds. Repeat with remaining ingredients.

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Protein

Food Score

Fat

Per Serving

Calories: 279

8.9g Usable Carbs

13g

30gP

CUCUMBER AND HEIRLOOM TOMATO SALAD WITH PRAWNS AND FETA

1

1

1

2

½

¼2


pound large prawns

cucumber, cut into cubes

medium heirloom tomatoes, cut into cubes

red onion, thinly sliced

cup crumbled feta

tablespoons Italian Dressing (page 175)

Fresh basil or parsley (garnish)

Serves 4

Heat coconut oil in a large saucepan over medium heat.

Add prawns and a dash of salt and pepper. Cook until pink, then set aside to cool.

Add all remaining ingredients to large bowl and mix together.

Once prawns have cooled, add them to the salad.

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The variety of colors and flavors here—along with in-season heirloom tomatoes—make

this a beautiful and delicious dish. With no leafy greens to get soggy, it’s also a

great meal to take on the go.

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Sala

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Protein

Food Score

Fat

Per Serving

Calories: 253

7.0g Usable Carbs

15g

20gN

EASY SALAD NIÇOISE

2

1

¼2

3

2

1

2

5-ounce cans tuna, drained well

Salt and pepper

15-ounce can green beans, drained and rinsed

cup Italian Dressing (page 175)

romaine lettuce hearts, leaves removed

large hard-boiled eggs, cut into quarters

vine tomatoes, cut into wedges

2-ounce can anchovy fillets, drained

ounces NiÇoise olives, pitted

Serves 4

In small bowl, season tuna with salt and pepper.

In another small bowl, coat green beans with dressing and allow them to sit until remaining ingredients are ready.

Line platter or large plate with lettuce leaves.

Remove green beans with a slotted spoon and place in center of platter.

Arrange tuna over beans.

Arrange egg pieces and tomatoes around the sides.

Lay anchovies over salad and scatter olives throughout.

Drizzle with remaining dressing.

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I’m a huge fan of tuna and a sucker for fresh vegetables, so this salad is perfect for me. You can use

canned beans for convenience here, but fresh produce is always preferable. Add fresh beans raw, or

blanch them quickly by adding them to boiling water with a little bit of salt for 2–3 minutes.

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▲ Back to TOC

Entrees

Beef, Bison, Lamb, Pork

Chicken

Seafood

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114

▲ Back to TOC

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▲ Back to TOC

Italian Stuffed Peppers

Italian Sausages & Peppers

Italian Style Meatballs

Jalapeño Swiss Burger

Open-Face Bison Burger with Portobello Bun

Shepherd's Pie

Beef Ragout with Spaghetti Squash

Taco-Seasoned Beef with Peppers

Greek-Style Lamb Burger

Greek-Style Rack of Lamb with Tzatziki Sauce

Braised Pork Chops with Sauerkraut

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EntreesBeef, Bison, Lamb, Pork

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Italian stuffed peppers image

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Protein

Food Score

Fat

Per Serving

Calories: 415

*11.5g Usable Carbs

19g

42gP

Growing up, my mother always made dishes that were both simple and gave us

tasty leftovers. The only modification I’ve made to her original recipe was removing

the rice—and believe me, it doesn’t lose a thing.

ITALIAN STUFFED PEPPERS

1

6

2

1

½¼

pound ground beef or turkey

bell peppers, any color, sliced in half, seeds removed

tablespoon coconut oil, melted

cup Marinara Sauce (page 169)

cup 2% ricotta cheese

cup shredded Parmesan cheese


Serves 4 (11.5 grams of carbs per serving)

Set oven to broil with top rack about six inches from flame.

Line a baking sheet with aluminum foil. Spray with non-stick cooking spray.

Lay pepper halves skin side down on baking sheet. Drizzle with coconut oil and sprinkle with salt and pepper.

Broil pepper halves in oven for 10-15 minutes, until slightly soft and browned around the edges. Remove from oven and set aside.

Set oven to bake at 350 degrees.

Heat a large skillet over medium-high heat and move rack to middle of oven.

Cook ground beef until no longer pink, breaking it up well as it cooks. Drain any excess fat.

Add pasta sauce. Cook until heated through, then set aside.

Spoon 1 tablespoon of ricotta cheese into each pepper half.

Divide the beef among the peppers, pushing as much meat into each pepper as you can.

Top each pepper with Parmesan cheese.

Return peppers to oven for 10-15 minutes, or until cheese is melted and slightly brown.

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Protein

Food Score

Fat

Per Serving

Calories: 392

9.4g Usable Carbs

24g

25gN

The prep for these tasty sausages is quick, but raw sausages require a longer cooking time.

To speed this process, you can use precooked sausages instead, allowing them to cook for up

to 15 minutes. You can use any style of sausage you want, but keep in mind that the total

carb count for each serving may vary.

ITALIAN SAUSAGE AND PEPPERS

1

1

1¹⁄³¼

pound spicy Italian sausages, uncooked

6-ounce jar roasted red peppers, drained and sliced


cup Parmesan cheese

Serves 4

Preheat oven to 400 degrees

Carefully pierce each sausage thoroughly with a fork.

Place sausages in large skillet or deep casserole dish, preferably one with a lid.

Pour sauce over peppers, making sure they’re completely covered.

Place lid on top and bake for 45-60 minutes.

After 30 minutes, add roasted peppers and gently mix them in.

Remove sausages from oven and carefully spoon out any oil that has risen to the top. Don’t worry about getting it all.

Serve each sausage with a little bit of sauce, and top with Parmesan cheese.

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Good with:Green Beans and Mushrooms (page 164)P

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Entr

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Protein

Food Score

Fat

Per Serving

Calories: 370

*14.5g Usable Carbs

12g

40gP

If you’re looking for something small and scrumptious, these meatballs are a must-try.

The celery adds a terrific texture, giving each bite a dash of freshness. This is also another great

leftover-generator, making an easy meal to take to work the next day.

ITALIAN-STYLE MEATBALLS

1

2

2

2

¼1



celery stalks, diced

tablespoons Italian seasoning

cup Parmesan cheese

25-ounce jar Marinara Sauce (page 169)

* Nutritional data assumes that all of the sauce is consumed. If you want to keep your carb count down, simply reduce the amount of sauce you eat.

Serves 4*


In large bowl, combine beef, coconut flour, celery, seasoning, and cheese.

Mix well and form into 2-inch balls. Place the formed meatballs on a piece of parchment paper.

Heat a large nonstick pan over medium-high heat.

Brown meatballs on all sides.

Add sauce and bring to a simmer.

Cover pan with lid and place in the oven.

Cook for 20-25 minutes, stirring occasionally so meatballs are always coated with sauce.

Remove from oven. Divide meatballs and top with sauce and Parmesan cheese if desired.

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Good With: Braised Brussels Sprouts (page 158)P

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Set oven to broil and place oven rack 6 inches from flame.

Line bottom of a broiling pan with foil and place the rack on top. Spray with nonstick cooking spray.

Form the divided beef into ½-inch thick patties. Season with salt and pepper, then set aside.

Place a few jalapeño slices in the center of one slice of cheese, then carefully fold.

Create a small indentation in the center of one beef patty. Place the folded cheese/jalapeño combination in the hole. Top with another patty, then seal the edges closed.

Repeat with remaining patties and place on broiling pan.

Broil on high for 3-5 minutes, or until well-browned on top. Remove from oven and carefully flip patties over. Return to oven and broil the other side until done.

Remove from oven and let sit for 2-3 minutes.

Arrange two romaine leaves on plate, top with 1-2 tomato slices, then finish with burger patty.

JALAPEÑO-SWISS BURGERS

1

2

4

1

8

pound grass-fed beef, divided into 8 portions


jalapeños, thinly sliced, stems and seeds removed

slices Swiss cheese

large beefsteak tomato, sliced

whole romaine lettuce leaves

Serves 4

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This recipe is on the spicier side, so you’ll love it if you can handle a little bit of heat.

If you don’t want as much kick, simply sauté the jalapeños in butter or coconut oil prior to

wrapping the cheese around them. This dish is also awesome for the grill.

Protein

Food Score

Fat

Per Serving

Calories: 328

3.0g Usable Carbs

10g

42gP

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Protein

Food Score

Fat

Per Serving

Calories: 256

3.0g Usable Carbs

18g

19gN

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OPEN-FACED BISON BURGER ON A PORTOBELLO BUN

8

2

4

1

1

ounces ground bison beef

medium-size Portobello mushrooms, gills removed

ounces crumbled goat cheese

small beefsteak tomato, thinly sliced



Serves 2

Preheat oven to broil, or heat grill to high.

Season ground bison with salt and pepper.

Separate meat in two, then form into 1-inch patties.

Broil or grill the patties for 4-6 minutes on each side, or until desired doneness. Set aside.

If you’re cooking in a kitchen, heat a large skillet over medium-high heat and add olive oil.

Sprinkle mushrooms with salt and pepper.

Place mushrooms in skillet, or top-down on a cooler part of grill.

Cook 2-3 minutes on each side, or until liquid starts to form. Remove from heat and place on a plate.

Sprinkle 2 ounces of goat cheese on top of mushrooms.

Place burger on top of cheese, then finish with two slices of tomato.

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When I first started eating ULC, I very much missed bread, so I played with several ways of creating

a "bun” to go with the many burgers I ate. Portobello mushrooms obviously don’t have the same

consistency as bread, but after biting into this dish, you may soon forget the bun is missing.

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Protein

Food Score

Fat

Per Serving

Calories: 431

4.2g Usable Carbs

27g

40gN

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SHEPHERD’S PIE

1

1

1

1

1

2

2

4

¼

1

pound grass-fed ground beef

cube or teaspoon natural beef bouillon


yellow onion

egg

cups cauliflower florets, steamed

tablespoons butter (room temperature)

ounces cream cheese (room temperature)

teaspoon basil, garlic, salt, pepper, oregano

bag frozen spinach, thawed and drained

Cheese to top (optional)

Serves 4


Brown meat in large skillet. Season to taste when cooked. Set aside.

Sauté diced onion in skillet with 1 tablespoon coconut oil until slightly soft. Set aside with meat.

In large bowl, add steamed cauliflower, butter, cream cheese, garlic, salt, pepper, and oregano. Mash with hand masher or blender to desired consistency.

In another large bowl, mix meat, onions, spinach, raw egg, and any additional seasonings. Place mixture in bottom of 9x13" baking dish. Spread mashed cauliflower mixture over this until smooth.

Bake for approximately 30 minutes.

Add cheese to top, then bake 5 additional minutes (optional).

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When you’re craving comfort food, this ULC version of an old-school classic is a

great option. The combination of meat and cheese makes this a go-to dish for

cold winter days, and you won’t even miss the potatoes.

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Protein

Food Score

Fat

Per Serving

Calories: 244

8.0g Usable Carbs

10g

28gP

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BEEF RAGOUT OVER SPAGHETTI SQUASH

1

1

1

2

1

2

1

1

¼

¼

small (2 ½—pound) spaghetti squash, halved lengthwise and seeded


small yellow onion, finely chopped

garlic cloves, minced



celery stalks, cut into chunks

15-ounce can crushed tomatoes

tablespoon Italian seasoning

cup beef broth (1 cube beef bouillon dissolved in ¼ cup water)

cup freshly grated Parmesan cheese

Serves 6

Preheat oven to 375 degrees and place rack in center.

Place squash halves on baking sheet lined with aluminum foil. Season each half with salt and pepper.

Bake for 30-40 minutes with skin facing up.

Remove from oven and let cool.

Run a large fork from top to bottom to remove strands. This should yield about 2 cups of spaghetti.

Melt coconut oil in large skillet over medium-high heat.

Add garlic and onion. Sauté for 1 minute.

Add beef, salt, and pepper to skillet. Cook, breaking up the meat as it cooks. Drain excess fat.

Add celery, tomatoes, Italian seasoning, and ¼ cup beef broth to meat mixture. Stir well and bring to a boil. Reduce heat to medium and simmer for 10 minutes.

Divide squash onto 4 serving plates. Ladle beef ragout over squash. Top with Parmesan cheese.

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There will always be a special place in my heart for spaghetti squash, because it was a common

pasta substitute in my home growing up. This recipe was always one of my favorites. Here, I

substitute beef for ground turkey—and the ragout makes for some delicious leftovers.

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Protein

Food Score

Fat

Per Serving

Calories: 381

8.5g Usable Carbs

19g

42gP

TACO-SEASONED BEEF WITH PEPPERS

1

1

1

1

½¼



packet low-carb taco seasoning

large red bell pepper, cut into chunks

cup sliced black olives

cup Parmesan cheese

Serves 4

This recipe only takes about fifteen minutes from start-to-finish—a great option

after a hard day’s work, when you’re tired and don’t really have time for anything

elaborate—and it’ll yield leftovers for your lunch the following day.

Heat large skillet over medium-high heat.

Brown beef, breaking it into small pieces as it cooks.

Reduce heat to medium. Drain excess fat.

Add coconut oil and taco seasoning. Mix well.

Mix in bell peppers, cover with lid, and cook for 2-3 minutes.

Add olives. Stir to combine.

Remove from heat.

Divide beef into 4 bowls. Top with Parmesan cheese.

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Protein

Food Score

Fat

Per Serving

Calories: 257

3.0g Usable Carbs

11g

34gP

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GREEK-STYLE LAMB BURGERS

1/3

2

¾½1

2

½1

¼

cup chopped fresh mint

teaspoons paprika

teaspoon ground cinnamon

teaspoon salt

pound ground lamb

cups fresh baby spinach

red onion, thinly sliced

beefsteak tomato, thinly sliced

cup crumbled feta cheese (optional)

Serves 4

Heat a large nonstick skillet over medium-high heat.

In large bowl, combine first four ingredients. Mix well.

Add ground lamb. Mix seasoning with meat.

Form into four ¾-inch patties.

Grill on skillet for 4 minutes per side, or until patties reach desired doneness.

On a small plate, layer ¼ of the spinach, red onions, and tomato. Top with lamb burger, then top with feta.

Repeat with remaining burgers.

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These burgers are great on their own, but they’re even better with a dollop of

Tzatziki Sauce (page 179). For bite-sized burgers or meatballs, form the meat into small

patties or balls and reduce cooking time until they’re done to your satisfaction.

Slide toothpicks in for a great appetizer or snack.

Good with:Feta Stuffed Mushrooms (page 162)

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Protein

Food Score

Fat

Per Serving

Calories: 577

6.0g Usable Carbs

38g

48gN

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GREEK-STYLE RACK OF LAMB WITH TZATZIKI SAUCE

4

3

1½

½

½

½

2

¼

garlic cloves

tablespoons fresh rosemary, chopped

teaspoons dried oregano

Salt and pepper

cup freshly-squeezed lemon juice (about 4 lemons)


cup dry red wine

racks of lamb (about 1 pound), cut into 8 chops each

cup Tzatziki Sauce (page 179)

Serves 4

In a food processor or blender, add garlic, rosemary, oregano, 1½ teaspoons of salt, and ¾ teaspoon of pepper. Pulse until herbs are finely minced.

Add lemon juice, olive oil, and red wine. Pulse to combine.

Place chops in a single layer in a glass dish.

Pour marinade over chops, turning them once or twice to coat them completely. Cover dish with plastic wrap. Store in refrigerator for at least two hours (overnight is preferred).

When you’re ready to cook, set oven to broil and arrange top rack 6 inches from flame.

Remove lamb chops from marinade, place in baking sheet or grill rack, and sprinkle with salt and pepper.

Broil for 5 minutes on each side.

Transfer chops to serving platter. Cover tightly with aluminum foil and let rest for 10 minutes.

Serve hot with Tzatziki Sauce.

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Rack of lamb isn’t just for fine restaurants, and you can do it at home. This is a restaurant-quality

dish that won’t put a hole in your pocket. Just remember, the longer the marinade sits,

the better your outcome, so plan ahead and allow for optimal marinating time.

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Protein

Food Score

Fat

Per Serving

Calories: 355

4.0g Usable Carbs

26g

23gN

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BRAISED PORK CHOPS WITH SAUERKRAUT

¼ 1

2

16

2

½1

1

pound bacon, sliced into small pieces

onion, diced

cups sauerkraut, drained well

ounces chicken broth

pork chops

teaspoon black pepper

tablespoon caraway seeds

tablespoon butter

Serves 2

Heat an extra-large skillet over medium-high heat.

Add bacon pieces to skillet. Cook until browned.

Remove bacon with slotted spoon. Set aside.

Add onions to bacon grease. Sauté for 2-3 minutes, or until onion is opaque.

Add sauerkraut and sauté for another 5 minutes.

Return bacon to pan, then add chicken broth, pepper, and caraway seeds.

Once mixture comes to a boil, reduce heat to low and simmer for 20 minutes, stirring frequently.

While mixture is simmering, heat another skillet over medium-high heat.

Season pork chops with salt and pepper.

Add butter to pan. Brown both sides of pork chops, then set aside.

Once sauerkraut mixture has simmered for 20 minutes and pork chops are browned, add them to the mixture.

Cover with a lid and continue to simmer for an additional 30 minutes, stirring every 10 minutes.

Divide mixture among two dishes and place pork chops on top.

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This dish brings together two forms of pork that I love: Pork chop and bacon. Although this recipe

requires a longer cooking time, the steps are simple and you won’t be disappointed.

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▲ Back to TOC

Bacon-Wrapped Stuffed Chicken Breast

Cajun Rubbed Chicken

Chimichurri Chicken

Chicken Breast with Rosemary & Pesto

Lemon Chicken Thighs

Chicken Parmesan

Herb Roasted Chicken

Thai Coconut Curry Chicken

Spicy Chicken Fajita Wraps

101

102

104

105

107

108

110

111

113

EntreesChicken

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Protein

Food Score

Fat

Per Serving

Calories: 494

1.5g Usable Carbs

28g

57gP

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BACON-WRAPPED STUFFED CHICKEN BREAST

4

1

4

8

8

boneless, skinless chicken breasts, butterfly cut



ounces crumbled blue cheese

slices thick-cut bacon

toothpicks, soaked in water

Serves 4

Preheat oven to 350 degrees. Line baking dish with aluminum foil and set aside.


Sprinkle chicken breasts with salt and pepper on all sides.

Place ¼ of the spinach inside one chicken breast, sprinkle with 1 ounce of blue cheese, then fold back together.

Carefully wrap two pieces of bacon around each chicken breast. Secure with two toothpicks.

Place each wrapped chicken breast in skillet, browning each side until bacon is almost cooked thoroughly.

Transfer wrapped chicken breasts to baking dish. Cook in oven for 15-20 minutes, or until chicken is cooked through.

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Chicken can get a little boring after a while, but how can you pass up something that’s also

wrapped in bacon and oozing with cheese? You can spice this up by using pork chops instead of

chicken breast, and by experimenting with different cheeses—but remember,

these alterations may change your carb count.

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Protein

Food Score

Fat

Per Serving

Calories: 208

2.0g Usable Carbs

5g

37gP

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CAJUN RUBBED CHICKEN

1

1

1

1

1

1

1

1

1

pound boneless, skinless chicken breast

tablespoon paprika

tablespoon cayenne pepper

tablespoon chili pepper

tablespoon black pepper

tablespoon garlic salt

tablespoon dried oregano

tablespoon dried thyme

tablespoon red pepper flakes

Serves 4

Preheat oven to 350 degrees. Line baking sheet with aluminum foil.

Mix all ingredients (except chicken) together in small bowl.

Using a small knife, cut ¼ inch deep cross-hatches in the tops of each chicken breast.

Rub each piece of chicken with spice rub.

Place chicken on baking sheet. Bake for 20-25 minutes, or until cooked through.

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This mildly spicy, flavor-packed mix of seasonings will give your boring chicken breasts a

serious kick. Triple the ingredients to make a large batch of seasoning you can store in a jar

for future use. This mixture also works well with salmon, shrimp, and flank steak.

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Protein

Food Score

Fat

Per Serving

Calories: 354

3.2g Usable Carbs

21g

37gP

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CHIMICHURRI CHICKEN

1

3

1

2/3

1/3

1/3

½

½

1

½

pound boneless, skinless chicken breasts

cloves garlic

medium onion, cut into chunks

cup (packed) fresh parsley leaves


cup red wine vinegar (or rice vinegar)

teaspoon dried oregano

teaspoon cayenne pepper

teaspoon salt

teaspoon freshly-ground black pepper

Serves 4

Rinse chicken breasts and pat dry with paper towels. Trim excess fat. Lightly sprinkle chicken with salt and pepper, then place in a large zip-lock bag.

In food processor, mince garlic, onion, and parsley (about 8-10 seconds).

Add olive oil, vinegar, oregano, cayenne, salt, and pepper. Pulse for 5 seconds to blend. Transfer sauce to large glass measuring cup.

Pour half the sauce over chicken in plastic bag.

Seal bag, then shake well to thoroughly coat chicken with sauce.

Allow chicken to marinate in sauce for 30-60 minutes at room temperature, or for up to 48 hours in refrigerator.

Place remaining sauce in gravy boat or serving bowl. Cover and refrigerate to serve with cooked chicken.

When chicken has marinated, preheat grill to medium-high, or set oven to broil.

Remove chicken from bag. Discard marinade.

Grill chicken over indirect heat for 5-6 minutes per side, until grill marks appear and juices run clear, OR broil chicken for 5-6 minutes on each side.

Serve immediately with reserved sauce.

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This recipe works best with a long marinating time, so plan ahead. The marinade will keep for up to

three days in the refrigerator, and it reheats well. It can also be frozen for up to three months.

Good with:Roasted Fennel and Artichokes (page 161)Salsa Fresca (page 183)

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Protein

Food Score

Fat

Per Serving

Calories: 403

4.0g Usable Carbs

27g

36gN

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CHICKEN BREASTS WITH ROSEMARY AND PESTO

½

6

¼½1

1

cup extra virgin olive oil (plus 2 tablespoons)

garlic cloves, thinly sliced

cup chopped fresh rosemary

cup Traditional Pesto Sauce (page 186)


pound skin-on boneless chicken breasts

Salt and pepper

Serves 4

In small bowl, combine ½ cup olive oil, sliced garlic, rosemary, pesto, and red pepper flakes. Mix well.

Carefully slip your fingers under the skin of each chicken breast to loosen skin without pulling it off.

Place breasts in large bowl and pour marinade over them. Rub it all over breasts and under skin. Smooth skin back over breasts.

Cover and refrigerate for at least 4 hours (overnight is preferred).

When you’re ready to cook, remove breasts from marinade, brushing off excess. Place on plate and allow to reach room temperature (30 minutes).

Heat a grill or large skillet over medium-high heat.

Brush breasts with remaining 2 tablespoons of olive oil, then season with salt and pepper.

Place breasts skin side down on hottest part of grill, or in center of skillet.

Cover and cook undisturbed for 2-3 minutes.

If using grill, rotate breasts 90 degrees to make grill marks, then continue to cook for another 2-3 minutes.

Flip breasts and cook for another 3-5 minutes, or until internal temperature reaches 160-165 degrees.

Transfer to plate and serve.

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9

10

11

12

This is another dish that works best if you plan ahead for a long marinating time.

The grilling technique I use here gives the chicken a smoky flavor and beautiful grill

marks. If you don’t have a grill, you can use a skillet just as effectively.

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Protein

Food Score

Fat

Per Serving

Calories: 337

3.0g Usable Carbs

25g

21gN

Entr

ess

LEMON CHICKEN THIGHS

¼

3

1/3

1

1½1

4

1

cup coconut oil, melted (plus 1 tablespoon)

tablespoons minced garlic (about 9 cloves)

cup dry white wine

tablespoon lemon zest (about 2 lemons)

teaspoons dried oregano

teaspoon minced fresh thyme leaves

Salt and pepper

chicken thighs, skin-on

lemon

Serves 4


Heat a small pan over medium-high heat and add 1 tablespoon coconut oil.

Add garlic and cook for 1 minute (or until fragrant), then remove from heat.

Add wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt.

Pour mixture into 9x12" baking dish.

Pat chicken dry and place it skin side up on top of sauce.

Brush chicken with melted coconut oil, then sprinkle with salt and pepper.

Cut lemon into 8 wedges and arrange them around the chicken.

Bake for 30-40 minutes, or until juices run clear. The skin should be nicely browned, but if you want it browner, just put it under the broiler for 2 minutes.

Once chicken is done, cover tightly with aluminum foil and let rest for 10 minutes. Serve with sauce.

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7

8

9

10

I always think of my mother when I eat lemon chicken. It’s an easy dinner to prepare,

and if you want leftovers, all you have to do is double the recipe. The flavors here blend

together perfectly, making this a dish you’ll want on a regular basis.

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Protein

Food Score

Fat

Per Serving

Calories: 570

4.0g Usable Carbs

40g

49gN

Entr

ess

CHICKEN PARMESAN

½4

½2

1

1

¼¼2

1⁄31

½

cup coconut oil

boneless, skinless chicken breasts

cup Parmesan cheese


tablespoon garlic powder


teaspoon salt

teaspoon pepper

eggs


cup shredded mozzarella cheese (4 slices)

cup Parmesan cheese (optional topping)

Serves 4



In a small bowl, combine Parmesan cheese, coconut flour, garlic powder, Italian seasoning, salt, and pepper.

In another small bowl, whisk the egg.

Place a large piece of plastic wrap on a cutting board. Place two chicken breasts atop the plastic wrap, then cover them with another piece of wrap. Make sure the chicken is completely covered.

Using a mallet or meat tenderizer, gently pound the chicken to about a 1-inch thickness. Transfer to a plate and repeat with the remaining chicken breasts.

Dip each breast into the egg mix, shaking off any excess, then place each breast into the Parmesan and coconut flour mix to coat evenly, again shaking off any excess.

Once the oil is hot (but not smoking), carefully place each coated piece of chicken into the hot oil.

Cook until golden brown, then flip to cook the other side.

Transfer to an oven-safe casserole dish.

Sprinkle chicken with mozzarella, then pour sauce over it.

Bake for 15-30 minutes, or until no longer pink. Top with additional Parmesan if desired.

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10

11

12

There’s just something deliciously comforting about breaded chicken. This recipe is good

enough to fool your guests into believing you’ve made it with real breadcrumbs. I prefer

this one with just a little bit of sauce, and a lot of cheese.

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Protein

Food Score

Fat

Per Serving

Calories: 444

<1.0g Usable Carbs

23g

59gP

Entr

ess

HERB-ROASTED CHICKEN

1

2

1

1

1

1

1

1

1

whole chicken (about 4 pounds)

cloves garlic, crushed

teaspoon dried basil

teaspoon oregano

teaspoon rosemary

teaspoon dried thyme

teaspoon paprika



Serves 8

Preheat oven to 425 degrees. Place rack in center.

Rinse chicken well, and remove giblets.

Loosen chicken skin, but don’t remove it.

In small bowl, mix garlic and herbs together. Rub flesh of chicken with this mixture and olive oil.

Place chicken on foil-lined roasting pan or large skillet, breast side up.

Roast chicken for 15 minutes.

Reduce heat to 325 degrees and continue to roast chicken for another 50-60 minutes, or until golden (with juices running clear).

Insert cooking thermometer into inner thigh, but don’t touch bone. Temperature should read 165 degrees.

Remove from oven. Let chicken rest for 15-20 minutes before serving.

1

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3

4

5

6

7

8

9

The thought of roasting a whole chicken at home can be intimidating, but once you see

how easy it is—and how much food it’ll yield—you’ll get over it. Using Cornish game hens

for this recipe can cut down your cooking time. Also, if you want some extra flavor, try

topping the chicken with Cilantro, Walnut, and Jalapeño Pesto Sauce (page 186).

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Entr

ess

Protein

Food Score

Fat

Per Serving

Calories: 471

8.0g Usable Carbs

29g

41gN

THAI COCONUT CURRY CHICKEN

1

1

1

1

1

1

1

4


pound chicken breast, cut into chunks

tablespoon fresh ginger, diced

tablespoon fresh garlic, diced

cup cauliflower florets

6-ounce jar roasted red peppers

12-ounce can Thai coconut milk

tablespoons yellow curry powder

Salt and pepper

Serves 4

I discovered this dish on a cold day when I wanted something warm, spicy, and

comforting. You’ll love the aroma that fills your kitchen as you’re preparing it.

Best of all? It’s even better the next day.

Heat a large pot or saucepan over medium-high heat. Add oil.

Sprinkle chicken chunks with salt and pepper.

Add garlic and ginger to pan. Simmer for 1 minute.

Add chicken, cooking until almost cooked through.

Add cauliflower and roasted red peppers. Cook for 1-2 minutes.

Mix in coconut milk and curry powder. Stir to mix.

Bring to a boil, reduce heat, and cover, simmering for 15-20 minutes, or until cauliflower is tender and chicken is cooked through.

Add more curry powder if desired.

For a soupier consistency, add 1 cup of water to mixture as you add coconut milk.

1

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3

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5

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7

8

9

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Protein

Food Score

Fat

Per Serving

Calories: 438

8.2g Usable Carbs

17g

49gP

Entr

ess

SPICY CHICKEN FAJITA WRAPS

1

1

1

1

1

2

4

4

pound boneless, skinless chicken breast, cut into strips

green bell pepper, sliced

small jalapeño pepper, thinly sliced

cup pepper jack cheese, shredded

cup shredded iceberg lettuce

tablespoons sour cream

tablespoons hot sauce

low-carb tortillas

Serves 4

Heat a large nonstick skillet over medium-high heat.

Season chicken strips with salt and pepper.

Brown chicken in skillet until cooked through.

Add peppers and onions. Sauté for 1-2 minutes, then remove from heat.

Warm tortillas in microwave for 30 seconds, or in the oven at 200 degrees for 2-3 minutes.

Place one tortilla on a plate.

Down the center of the tortilla, lay ¼ of the chicken and pepper mix, top with cheese, then layer the lettuce, sour cream, and hot sauce on top.

Fold tortilla, then repeat with remaining tortillas.

1

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4

5

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7

8

If you like a little more heat in your fajitas, add diced jalapeños to the pepper mix or a few

dashes of cayenne pepper to the chicken before you brown it. To reduce the carb count even

more, wrap the chicken and pepper mix with a few leaves of romaine lettuce.

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▲ Back to TOC

Coconut Fried Shrimp

Spicy Shrimp Stir-Fry

Alaskan Salmon and Feta

Grilled Moroccan Salmon

Pistachio-Crusted Tilapia

116

118

120

121

123

EntreesSeafood

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Entr

ess

Protein

Food Score

Fat

Per serving

Calories: 246

5.5g Usable Carbs

8g

31gP

Protein

Food Score

Fat

Per serving

Calories: 716

5.5g Usable Carbs

63g

31gF

COCONUT FRIED SHRIMP

1

1

½

1⁄3

2

2

1

1

½1

cup coconut oil

pound tail-on shrimp, washed and deveined

cup finely shredded unsweetened coconut

cup coconut flour

eggs

tablespoons water




tablespoon sea salt

Serves 4

Use this recipe for a snack, or fry up more and enjoy them with a side of the Coconut

Curry Fried “Rice” (page 139). Although you won’t use the full amount of the ingredients

listed, the nutritional data reflects the entire portion of each.

Heat a large frying pan over medium-high heat.

Add coconut oil and heat until it sizzles when you add a few drops of water to pan. If it begins to smoke, it’s too hot. If this happens, remove from heat and allow to cool.

Season shrimp with salt and pepper.

In small bowl, mix coconut flour, cayenne pepper, and garlic powder.

Place shredded coconut in another small bowl.

In a third bowl, whisk the eggs.

Dip each shrimp into flour mixture, then egg mixture, then shredded coconut until well-coated, shaking off any excess with each step.

Place shrimp into frying pan. Cook for 2-3 minutes on each side, or until golden brown.

Remove promptly and place on a platter lined with paper towels.

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2

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4

5

6

7

8

9

Including use of all the oil

Without any oil

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Protein

Food Score

Fat

Per Serving

Calories: 270

6.7g Usable Carbs

16g

25gP

Entr

ess

SPICY SHRIMP STIR-FRY

1

2

1

1

1

½½

2

1

2

2

pound shrimp


tablespoon ginger, diced

tablespoon garlic, diced

cup broccoli

cup shitake mushrooms, thinly sliced

cup red bell peppers, thinly sliced


tablespoon sesame oil

tablespoons chili paste

ounces sliced peanuts

Serves 4

Heat a large skillet or wok over medium-high heat.

Add coconut oil, ginger, and garlic. Simmer for 1-2 minutes.

Add broccoli, mushrooms, bell peppers, and 1 tablespoon soy sauce.

Cover with lid and let steam for 3-4 minutes, checking occasionally.

Once the broccoli is slightly tender, but not cooked through, add sesame oil, chili paste, and shrimp.

Continue to cook until shrimp are pink, stirring frequently.

Remove from heat and add remaining soy sauce and sliced peanuts. Stir again.

1

2

3

4

5

6

7

Asian-inspired dishes were always a favorite of mine growing up, and I still love the flavor

combination of garlic, ginger, and sesame. If you’re used to having a serving of rice with your

stir-fry, try this dish with the Cauliflower “Rice” (page 136).

Pre

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Protein

Food Score

Fat

Per Serving

Calories: 385

<1.0g Usable Carbs

26g

33gN

Entr

ess

ALASKAN SALMON AND FETA

2

1

4

4-ounce Alaskan salmon fillets

teaspoon dill


Salt and pepper

Serves 2

Set oven to broil and arrange rack 6 inches from flame.

Sprinkle salmon fillets with salt, pepper, and dill.

Broil on high for 5-7 minutes, or until lightly browned on top.

Remove from oven and sprinkle feta on top of fillets.

Place salmon back under broiler. Cook for another 1-2 minutes, or until feta begins to brown. Remove promptly and serve.

1

2

3

4

5

This is a simple recipe you can prepare quickly. Just turn on the broiler, and by the time you

prepare the fish, the oven will be hot and ready to go. As it cooks, you’ll have just enough

time to get a plate ready and fill a glass with your favorite ULC beverage.

Good with:Roasted Fennel and Artichokes (page 161)P

repa

red

espe

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r: Everybody.


Entr

ess

Protein

Food Score

Fat

Per serving

Calories: 253

<1.0g Usable Carbs

16g

25gP

GRILLED MOROCCAN SALMON

4

1

½1

½1

1

salmon steaks (1 ½-2 pounds)

teaspoon ground cumin

teaspoon paprika



tablespoon fresh lemon juice

lemon, sliced

Serves 4

The warmth and depth of the seasoning here turns this salmon into a mouthwatering dish.

Try it with a side of Lemon Dill Dip (page 179) for a fresh, light flavor boost.

Preheat grill to high, or set oven to broil.

In small bowl, mix cumin, paprika, and thyme together.

Sprinkle both sides of salmon with seasoning mix.

Drizzle lightly with olive oil and lemon juice.

If grilling, place fish in a lightly-greased grill basket and grill 3-4 minutes per side.

If using oven, place fish on baking sheet lined with aluminum foil and broil 4-5 minutes, or until cooked through.

Remove promptly and squeeze lemon juice on top.

1

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3

4

5

6

7

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Protein

Food Score

Fat

Per Serving

Calories: 208

3.5g Usable Carbs

9g

26gP

Entr

ess

PISTACHIO-CRUSTED TILAPIA

4

2

1

2

1

¼

tilapia filets of equal size

ounces shelled pistachios


tablespoons Parmesan cheese

tablespoon Dijon mustard

cup fresh flat-leaf parsley, chopped

Salt and pepper

Serves 4

Preheat oven to 425 degrees. Line a baking sheet with aluminum foil, and spray with nonstick cooking spray.

Place pistachios, Italian seasoning, Parmesan cheese, mustard, and parsley into a food processor or blender.

Pulse the mixture a few times. Using a spatula, scrape out the portions that have blended well, then continue to blend the rest. This mixture should be slightly chunky, so avoid over-blending.

Place tilapia fillets on baking sheet and season with salt and pepper.

Divide pistachio mixture among the fillets. Spread an even layer over the top of each.

Bake tilapia for 4-6 minutes, or until cooked through. Don’t overcook.

1

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4

5

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Tilapia cooks rapidly and is easy to find at most local grocery stores.

This recipe can be made and served in less than 15 minutes. For an even faster meal,

prepare the crust ahead of time.

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▲ Back to TOC

Sides

Salads

“Rice," "Potato," "Bread"

Vegetables

125

134

147

▲ Back to TOC

Pre

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▲ Back to TOC

Simple Cucumber Salad

Basic Wedge Salad

Cucumber-Radish Relish

Grilled Romaine & Bacon Salad

127

129

131

133

SidesSalads

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Side

s

Combine cucumber slices and vinegar in medium bowl.

Sprinkle sesame seeds on top.

SIMPLE CUCUMBER SALAD

2

2

½2

cups English cucumber, thinly sliced


teaspoon sesame oil

tablespoons toasted sesame seeds (optional)

Serves 2

1

2

Protein

Food Score

Fat

Per Serving

Calories: 87

4.3g Usable Carbs

7g

2gF

When you want something quick and easy with very few ingredients, this cucumber

salad hits the spot by offering fresh flavors and easy pairings with most entrees.

I love it alongside the Coconut Fried Shrimp (page 116).

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 175

4.3g Usable Carbs

14g

8gF

Place each quartered iceberg wedge on a separate plate.

Divide remaining ingredients and top each wedge.

Drizzle blue cheese dressing on each wedge, then serve.

BASIC WEDGE SALAD

1

1

2

4

¼2

iceberg lettuce head, quartered

small tomato, minced

green onions, chopped

bacon slices, cooked and crumbled

cup crumbled blue cheese

tablespoons blue cheese dressing

Serves 4

1

2

3

I love the simplicity of this salad and the elegance of its presentation. This is

the same salad you’ll see in fine steakhouses, minus the hefty price tag.

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 37

2.6g Usable Carbs

3g

1gF

Combine all ingredients in a medium bowl and mix together thoroughly.

CUCUMBER-RADISH RELISH

1

¾

½

1

3

teaspoon extra virgin olive oil

cup radish, diced

cup English cucumber, diced and peeled (if desired)

tablespoon prepared horseradish

tablespoons scallions, thinly sliced (about 2)


Serves 2

1

This is a crunchy salad that has a kick to it. It’s also a great side dish to prepare in advance,

because you don’t have to worry about it going soggy when the flavors mix together.

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 425

6.5g Usable Carbs

38g

14gF

Soak skewer sticks in water beforehand to prevent them from burning when grilling.

Preheat grill to medium-high heat.

Season both sides of onions with salt and pepper, then brush with your choice of oil.

Grill onion for 5 minutes. Turn over and cook for another 5-7 minutes, or until tender.

Slice romaine hearts in half and drizzle with oil. Season with salt and pepper to taste.

Place each romaine heart on grill for about 30 seconds each side—just long enough to slightly mark them and warm them through. Transfer to plates.

Cook bacon according to package. Set aside to cool, then crumble.

Drizzle romaine hearts with dressing and top with one slice of onion, ¼ of the bacon crumbles, and ½ ounce of crumbled blue cheese.

GRILLED ROMAINE AND BACON SALAD

2

1

2

¼2

2

½-inch thick slices red onion, threaded on skewer sticks


tablespoon extra virgin olive oil or coconut oil, melted

fresh romaine hearts, halved

cup blue cheese dressing, divided

slices bacon

ounces crumbled blue cheese

Serves 4

1

2

3

4

5

6

7

8

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▲ Back to TOC

Basic Cauliflower “Rice”

Asian Fried “Rice”

Coconut Curry “Rice”

Turnip Mash

Turnip Breakfast "Potatoes" with Peppers & Onions

Cheesy Jalapeño Biscuits

Focaccia "Bread"

136

138

139

141

142

144

146

Sides“Rice,” “Potato,” “Bread”

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 13

1.4g Usable Carbs

0g

1gP

Place half the raw cauliflower in a food processor until you get small kernels with no large chunks. Be careful not to blend too much—you don’t want to make a mash.

Transfer the first batch into a bowl.

Pulse the remaining florets in the food processor.

Add remaining batches to bowl.

Using a steamer, steam the “rice” for 3-5 minutes, or until tender. Alternatively, place florets in microwave-safe bowl with 1 tablespoon of water, then cook on high for 2-3 minutes, or until tender.

Place the cooked “rice” in large mixing bowl and sprinkle with salt.

For best results, keep as much moisture out of the mix as possible.

BASIC CAULIFLOWER “RICE”

2

¼

cups cauliflower florets, broken into small pieces

teaspoon salt

Serves 4

1

2

3

4

5

6

7

Love rice? Here’s your replacement. This goes well with the Spicy Shrimp

Stir-Fry (page 118) or Thai Coconut Curry Chicken (page 111).

"RICES"Asian Fried "Rice" (page 138)Curry Fried "Rice" (page 139)

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Side

s

Protein

Food Score

Fat

Per Serving

Calories: 74

2.0g Usable Carbs

6g

3gF

Prepare Basic Cauliflower “Rice” (page 136).

Heat large saucepan over high heat.

Add coconut oil to saucepan.

When oil is hot, add cauliflower kernels. Fry until golden brown.

Heat small skillet over medium-high heat. Spray with nonstick cooking spray.

In small bowl, whisk egg with a dash of salt and diced green onions.

Pour egg mixture onto skillet, rolling egg around pan until a thin layer coats the bottom so it cooks evenly.

Once edges are cooked and center is almost firm, carefully flip egg. If you have trouble flipping the egg, fold it over like an omelette and continue to cook until done.

Remove promptly and set on plate or cutting board.

Using a small knife, thinly slice egg into strips. This step can be done ahead of time, or while you’re preparing the cauliflower kernels.

When “rice” is cooked, reduce heat.

Add a few dashes of soy sauce and sesame oil to taste. Stir well to combine flavors.

Add bean sprouts and egg slices and mix together.

ASIAN FRIED “RICE”

2

1

1

1

¼



large egg

tablespoon green onions, diced

cup bean sprouts

Dash soy sauce

Dash sesame oil

Dash salt

Serves 4

1

2

3

4

5

6

7

8

9

10

11

12

13

I was hesitant with this one at first, because I wasn’t sure how it would

compare with the real thing. If you make this recipe, however, you’ll understand

immediately why I added it to this book.

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 102

3.0g Usable Carbs

10g

2gF

Prepare Basic Cauliflower "Rice" (page 138).

Heat large saucepan over high heat and add coconut oil.

When oil is hot, add cauliflower kernels and fry until golden brown.

Add coconut milk and curry powder to pan, stir well, and bring to a small boil.

Cover saucepan with lid and reduce heat.

Simmer 2-3 minutes, or until “rice” absorbs most of the coconut milk. If there’s a lot of liquid left in the pan, remove the lid and allow it to evaporate.

Remove from heat, then add shredded coconut flakes and gently stir together.

Garnish with diced green onions.

COCONUT CURRY “RICE”

2

1

¼2

1

2



cup full-fat coconut milk, from can

tablespoons shredded coconut flakes, unsweetened

tablespoon yellow curry powder

tablespoons green onions, diced (optional for garnish)

Serves 4

1

2

3

4

5

6

7

8

Good with:Coconut Fried Shrimp (page 116)

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 138

6.4g Usable Carbs

11g

1gF


Wrap each turnip in aluminum foil and bake 20-25 minutes, or until a fork pierces each turnip easily. Set aside to cool.

Once turnips are cool enough to handle, remove skin using a damp dishcloth. Make sure to remove all skin to avoid bitterness.

Chop into small cubes.

In a food processor, add turnips, heavy cream, butter, and garlic salt. Roughly mix together, then add pepper to taste.

TURNIP MASH

2

1

2

¼

small turnips

tablespoon butter

tablespoons heavy cream

teaspoon garlic salt

Pepper to taste

Serves 2

1

2

3

4

5

When you’re missing carbs or craving mashed potatoes, this is a perfect replacement.

I’ve made this dish for people who’ve had no idea they weren’t eating potatoes.

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 105

7.7g Usable Carbs

7g

1gF

Heat large saucepan over medium-high heat. Add olive oil.

Add onions and cook 1 minute, then add turnips and garlic salt. Cook for 8-10 minutes until turnips begin to tenderize, stirring frequently.

Add peppers and rosemary. Continue to cook for 5-10 minutes, or until turnips begin to brown on all sides.

Remove from heat.

TURNIP BREAKFAST “POTATOES” WITH PEPPERS AND ONIONS

1

¼2

¼

½

¼


red onion, cut into bite-sized pieces

small turnips, cubed

teaspoon garlic salt

green bell pepper, cut into bite-sized pieces

teaspoon fresh rosemary, finely chopped

Serves 2

1

2

3

4

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 233

2.2g Usable Carbs

19g

8gF


Line a baking sheet with aluminum foil and spray with nonstick cooking spray.

In medium mixing bowl, blend coconut oil or butter with eggs. Whisk thoroughly.

In small mixing bowl, combine coconut flour with remaining ingredients. Whisk dry mixture in with eggs and continue to mix until there are no lumps.

Fold cheese and jalapeños into batter.

Using a large serving spoon, drop batter onto prepared baking sheet. Bake 12-15 minutes. Top with more cheese if desired.

CHEESY JALAPEÑO BISCUITS

¼4

1/3

¼¼¼

½¼

cup coconut oil or butter, melted

eggs

cup coconut flour

teaspoon salt (to taste)

teaspoon onion powder

teaspoon baking powder

cup sharp cheddar cheese

cup fresh or jarred jalapeños, diced

Makes 5 biscuits | Serving Size: 1 biscuit

1

2

3

4

5

6

This versatile biscuit is great by itself, but you can also top it with butter or use it

as a bun for burgers (front cover).

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 196

<1.0g Usable Carbs

14g

18gN


Allow mascarpone cheese and eggs to come to room temperature.

Using a food processor, blend the pork rinds until they become a fine flour. This may need to be done in batches. You can also crush the pork rinds in a large zip-lock bag until there are no more chunks.

In a large mixing bowl, combine eggs and mascarpone cheese, adding one egg at a time. Blend until smooth.

In a separate bowl, combine pork rind flour, baking powder, seasoning, and shredded cheeses.

Add dry mixture to egg mixture and mix thoroughly.

Brush coconut oil onto a 12” pizza pan or baking sheet.

Spread mixture evenly onto oiled pan. Top with morefresh herbs if desired.

Bake for 15 minutes.

Remove from oven and brush on more coconut oil.

Return pan to oven and bake for another 3-4 minutes, or until golden brown on top.

FOCACCIA “BREAD”

4

8

1

½

½

1

1

1

1

1

large eggs

ounces mascarpone cheese or other soft cheese

cup (67 grams) pork rind flour

cup grated Parmesan cheese

teaspoon baking powder

cup mozzarella cheese, shredded

teaspoon salt

teaspoon pepper

teaspoon coconut oil, melted

teaspoon Italian seasoning or other dried herbs

Serves 6

1

2

3

4

5

6

7

8

9

10

11

Looking for another bread “substitute” that may actually be better than the real thing?

This one takes a little work, but you may find yourself avoiding the bread aisle

permanently once you’ve tried it.

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Wilted Spinach & Garlic

Coconut Creamed Spinach

Spicy Roasted Broccoli & Cauliflower

Sesame Broccoli

Cheesy Broccoli Bake

Buttered Brussels Sprouts

Braised Brussels Sprouts with Bacon & Onions

Roasted Artichokes

Roasted Fennel & Artichoke Hearts

Feta-Stuffed Mushrooms

Green Beans with Button Mushrooms

Roasted Tomatoes

149

150

152

153

155

157

158

160

161

162

164

165

SidesVegetables

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 131

1.8g Usable Carbs

14g

1gF

Heat large saucepan over medium heat.

Melt coconut oil in saucepan.

Add garlic. Simmer 1-2 minutes.

Add spinach. Cook 1-2 more minutes.

Remove from heat. Add salt and pepper to taste.

WILTED SPINACH AND GARLIC

2

2

3

cups fresh spinach


cloves garlic, sliced

Salt and pepper

Serves 2

1

2

3

4

5

This is a super simple recipe that even vegetable haters will love.

Avoid burning the garlic—it’ll turn bitter if you do.

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 83

1.8g Usable Carbs

2g

7gF

Heat coconut milk in small sauté pan for 2 minutes.

Add spinach leaves and stir until wilted and bright green.

Stir in seasonings, taste, and adjust as necessary.

COCONUT CREAMED SPINACH

¼4

⅛⅛½

cup coconut milk

cups fresh baby spinach

teaspoon nutmeg


teaspoon granulated Splenda or 1-2 drops liquid Stevia (optional)

Salt to taste

Serves 2

1

2

3

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Side

s

Protein

Food Score

Fat

Per Serving

Calories: 167

3.1g Usable Carbs

13g

10gN


Line large baking sheet with aluminum foil and spray with nonstick cooking spray.

Arrange broccoli and cauliflower in a single layer on baking sheet, roughly mixing the two together.

Layer garlic slices on top.

Sprinkle vegetables with olive oil, salt, pepper, and red pepper flakes.

Roast for 25-30 minutes, or until vegetables begin to brown.

Remove from oven and sprinkle with Parmesan cheese.

SPICY ROASTEDCAULIFLOWER AND BROCCOLI

1

1

3

2

½4

cup broccoli florets

cup cauliflower florets

large garlic cloves, sliced



ounces Parmesan cheese

Salt and pepper

Serves 4

1

2

3

4

5

6

7

This takes a different approach to boring old cauliflower and broccoli. Roasting these

vegetables gives them a great flavor with crispy edges, accentuated by the roasted garlic

pieces. If you’re not a fan of spicy foods, simply omit the red pepper flakes.

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 96

4.9g Usable Carbs

6g

4gF

Using a stovetop steamer, steam broccoli for 3-5 minutes. Alternatively, place broccoli in large zip-lock bag, pierce bag several times for ventilation, then microwave for 3-4 minutes, or until tender. Do not overcook.

In a medium bowl, add broccoli and remaining ingredients. Toss well.

SESAME BROCCOLI

12

1

1

¼¼

ounces broccoli florets

tablespoon toasted sesame seeds

tablespoon dark sesame oil

teaspoon salt


Serves 3

1

2

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 348

4.0g Usable Carbs

29g

16gF

Set oven to broil. Spray an 8x8" casserole dish with nonstick spray.

Place florets in a large freezer bag. Puncture bag several times with a fork, then microwave 2-3 minutes, or until florets are al dente. Do not overcook.

Arrange florets evenly in casserole dish.

Heat saucepan over medium heat.

Melt butter. Once foam subsides, whisk in coconut flour until incorporated. Add heavy cream and bring to a low simmer, stirring frequently.

Add mustard and cheese, and continue to stir. Once cheese is melted, remove from heat.

Mix bacon bits and Parmesan cheese in a small bowl and set aside.

Pour cheese sauce over broccoli with an even coating. Top with bacon and Parmesan cheese mix.

Place under broiler for 3-5 minutes, or until top is slightly browned and cheese bubbles a little bit.

CHEESY BROCCOLI BAKE

9

2

2

1½1½1¼½

½

cups broccoli florets

tablespoons butter


cups heavy cream

cups cheddar cheese

tablespoon Dijon mustard

cup store-bought bacon bits, or freshly-prepared bacon, cooked and crumbled

cup Parmesan cheese

Serves 4

1

2

3

4

5

6

7

8

9

Who doesn’t love something smothered in cheese? The addition of the parmesan and

bacon crust here adds another dimension to this tasty classic.

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s

Protein

Food Score

Fat

Per Serving

Calories: 109

9.0g Usable Carbs

9g

3gF

Heat large pan over medium-high heat.

Place sprouts in a microwave-safe dish with 2 tablespoons of water at the bottom.

Loosely cover the dish with paper towels and microwave on high for 3-4 minutes. You can also place the sprouts in a large zip-lock bag, pierced with a fork several times for ventilation, then microwave for same duration, or until tender.

Add butter and coconut oil to pan and swirl together.

Add sprouts, lemon juice, salt, and pepper. Mix well.

Cover pan and allow to cook for an additional 3-5 minutes, stirring occasionally until sprouts are slightly browned.

Top with slivered almonds and serve.

BUTTERED BRUSSELS SPROUTS

2

1

1

1

¼

cups Brussels sprouts, stems removed and quartered

tablespoon butter


tablespoon lemon juice

cup almond slivers

Salt and pepper

Serves 4

1

2

3

4

5

6

7

Steaming your sprouts beforehand gives them a nice head start on the

cooking process, and the combination of butter and oil allows them to brown

nicely in the pan, making for a perfectly cooked sprout.

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 165

7.8g Usable Carbs

10g

9gN

In large skillet, cook bacon and onions until cooked through (about 10 minutes).

Remove from skillet and set on a paper towel to absorb any extra fat.

Using the same skillet, add Brussels sprouts, water, and ½ teaspoon salt. Cover and simmer for 5-6 minutes.

Uncover and simmer until liquid evaporates and sprouts begin to brown, stirring frequently.

Remove from heat and stir in bacon, butter, and vinegar.

Add salt and pepper to taste.

BRAISED BRUSSELS SPROUTS WITH BACON AND ONIONS

4

2

1

¼1

1

bacon slices, finely chopped

ounces yellow onion, diced

pound Brussels sprouts, stems removed and quartered

cup water

tablespoon butter

tablespoon apple cider vinegar or lemon juice

Salt and pepper

Serves 4

1

2

3

4

5

6

The saltiness of the bacon and tanginess of the vinegar give this dish a ton of flavor.

Try these sprouts alongside Italian-Style Meatballs (page 86).

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 150

4.2g Usable Carbs

13g

3gF


Wash artichokes and cut in half lengthwise. Using a spoon, carve out the hairy “choke” in the center and remove the tiny, pointy leaves.

The leaves will oxidize quickly, so you can drop them in lemon water if this is your first time making this recipe and you’re not moving quickly.

Place leaves on baking sheet and drizzle with olive oil, salt, and pepper.

Roast for 45-60 minutes, depending on the size of the artichoke, or until the heart is tender after piercing with a fork.

Melt butter in small saucepan. Add lemon juice and cook for 1 minute.

Remove from heat and add tarragon.

To serve, ladle a few teaspoons of the lemon butter over each artichoke. Use the center “cup” of the artichoke for dipping.

ROASTED ARTICHOKES

4

4

4

2

1

artichokes


Salt and pepper

tablespoons butter

tablespoons fresh lemon juice

tablespoon fresh tarragon, chopped

Makes 8 halves | Serving size: ½ of 1 artichoke plus 1 tablespoon butter

1

2

3

4

5

6

7

8

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Protein

Food Score

Fat

Per Serving

Calories: 132

4.0g Usable Carbs

10g

2gF


Arrange fennel and artichoke on a rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with salt and pepper.

Roast vegetables until caramelized on both sides (35 minutes), tossing after 20 minutes.

Drizzle remaining oil and lime juice.

Add parsley and toss to combine. Garnish with fennel fronds.

ROASTED FENNEL AND ARTICHOKE HEARTS

1

1

3

¼¼1

2

fennel bulb (12 ounces), but into ¾-inch wedges, with 1 tablespoon fronds reserved for garnish

can whole artichoke hearts in water (13 ounces), drained, patted dry, and halved, lengthwise

tablespoons coconut oil, melted

teaspoon salt


teaspoon fresh lime juice (optional)

tablespoons flat-leaf parsley, roughly chopped

Serves 4

1

2

3

4

5

I love using roasted vegetables as a side dish. This one takes a bit longer to

cook, but it’s worth the wait as a wonderful compliment to Alaskan Salmon

and Feta (page 119) or Chimichurri Chicken (page 104).

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Side

sProtein

Food Score

Fat

Per Serving

Calories: 111

3.0g Usable Carbs

9g

7gN


Lightly mist a small baking dish with oil spray.

Pull stems from mushrooms by gently twisting stem until it comes loose and pulls from mushroom top.

Mince stems and place in small mixing bowl. Place caps in reserved baking dish stem side up.

Add parsley, cheese, oil, and cayenne to bowl. Mix well.

Spoon mixture evenly onto reserved mushroom caps. Divide remaining mixture evenly among mushroom caps, mounding the filling on each.

Bake for 12-15 minutes, or until tender. Let stand to cool slightly before serving.

FETA-STUFFED MUSHROOMS

8

2

2

1

⅛

Olive oil spray

medium button mushrooms

teaspoons fresh flat-leaf parsley, chopped


teaspoon extra virgin olive oil

teaspoon cayenne pepper, or to taste

Serves 2

1

2

3

4

5

6

7

These cute mushroom caps go very well alongside Greek-Style Lamb Burgers (page 96).

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Protein

Food Score

Fat

Per Serving

Calories: 74

5.7g Usable Carbs

3g

4gN

In medium saucepan, heat butter over medium heat.

Add garlic and cook until fragrant.

Add beans and sauté 3-4 minutes.

Add mushrooms and continue to cook until mushrooms are done. Be careful not to overcook the green beans at this point—they should still be crisp.

Remove from heat and season with salt and pepper to taste.

GREEN BEANS WITH BUTTON MUSHROOMS

1

1

1

½

tablespoon butter

clove garlic, minced

pound French green beans, trimmed

pound button mushrooms, quartered or sliced

Pinch salt and freshly-ground pepper

Serves 4

1

2

3

4

5

I’ve always been a huge fan of keeping my green beans on the crunchier side.

These make a great side dish for Italian Sausage and Peppers (page 84).

Side

s

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Side

s

Protein

Food Score

Fat

Per Serving

Calories: 117

2.2g Usable Carbs

10g

5gF


Line baking sheet with aluminum foil and lightly spray with nonstick cooking spray.

Arrange tomatoes on pan in a single layer.

Drizzle with olive oil, vinegar, salt, and pepper.

Roast 25-30 minutes, or until tomatoes begin to caramelize.

Top with Parmesan cheese and serve at room temperature.

ROASTED TOMATOES

2

2

1

2

¼

beefsteak tomatoes, cut into ½-inch slices


tablespoon apple cider vinegar

tablespoons grated Parmesan cheese


cup basil, julienned (optional for garnish)

Serves 4

1

2

3

4

5

6

You’ll want a hearty variety of tomato here, like the beefsteak, but vine and Roma tomatoes will

work, too. Use thick slices so they’ll hold their form during the cooking process. You can also top

your tomato slices with Traditional Pesto Sauce (page 186) before roasting.

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Sauces & Dips

Sauces

Dressings

Dips

Salsas

Pestos & Pastes

167

172

177

181

184

▲ Back to TOC

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Sauces & Dips

Creamy Alfredo Sauce

Marinara Sauce

Cheese-y Sauce

Barbeque Sauce

Peanut Sauce

169

169

170

170

171

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s

Protein

Food Score

Fat

Per Serving

Calories: 153

1.2g Usable Carbs

15g

4gF

Protein

Food Score

Fat

Per serving

Calories: 61

6.8g Usable Carbs

2g

2gN

CREAMY ALFREDO SAUCE

MARINARA SAUCE

Heat a saucepan over medium-low heat.

Melt the cream cheese in the saucepan until smooth.

Gradually blend in the cream.

Stir in the parmesan cheese and seasonings.

Continue to cook over low heat until smooth and creamy, stirring frequently.

If the sauce becomes too thick, add a little water until desired consistency is reached.

Remove from heat.

8¾2

¼

½

ounces cream cheese, softened

cup heavy cream

ounces (1/2 cup) freshly grated parmesan cheese

teaspoon pepper

Pinch nutmeg


Salt, to taste

Pinch fresh parsley, minced, optional

Makes about 2 cups | Serving Size: ¼ cup

1

2

3

4

5 6

7

I grew up eating a lot of pasta, and the part that I missed the most about taking it out of my diet was the sauces. Now I can enjoy the creamy cheesiness of Alfredo sauce without feeling deprived. It’s a great topper for chicken and vegetables.

Heat a small saucepan over medium-high heat.

Add all of the above ingredients into the saucepan and bring to a boil.

Partially cover the pan and simmer on low for 1 hour.

8½22

¼½

ounces can tomato sauce

cup water

tablespoons tomato paste

teaspoons granular Splenda or equivalent liquid Splenda


teaspoon Italian seasoning, or to taste

Serving Size: ⅓ cup (89 grams)

1

2

3

A basic Marinara sauce is always good to have in your fridge. You can make it ahead of time and store it in an airtight container or jar, or even freeze it for future uses. This is a flavor-packed sauce that goes great with the Italian Stuffed Peppers (page 83), Italian Sausages and Peppers (page 84), Italian Style Meatballs (page 86), or Chicken Parmesan (page 108).

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Protein

Food Score

Fat

Per Serving

Calories: 186

1.0g Usable Carbs

18g

5gF

Protein

Food Score

Fat

Per Serving

Calories: 17

3.5g Usable Carbs

0g

0gN

CHEESE-Y SAUCE

BARBEQUE SAUCE


Melt butter in pan.

Whisk in coconut flour and allow to brown slightly.

Add cream and mustard to pan. Heat to a small simmer.

Reduce heat to medium and add cheese, continuing to stir until completely melted, then remove from heat.

21111

tablespoons butter

cup heavy cream

tablespoon mustard, yellow or Dijon

tablespoon coconut flour

cup mozzarella or cheddar, shredded


Makes about 1.5 cups | Serving Size: 1/2 cup

1

2

3

4

5

When I was a kid, my mother would pour cheese sauce on vegetables like broccoli and cauliflower to make them more palatable. This recipe is great for casseroles, or as a dipping sauce for a vegetable medley.

Heat medium saucepan over medium-high heat.

Add all ingredients to pan and bring to a boil.

Reduce heat to low. Simmer for 1 hour.

82

¼¼¼½½½

ounce can tomato sauce

tablespoons tomato paste

cup water

cup cider vinegar

cup granulated Splenda

teaspoon blackstrap molasses

teaspoon yellow mustard

teaspoon Worcestershire sauce

Makes 1 cup | Serving size: 2 tablespoons

1

2

3

This sauce makes for both a great marinade and a

yummy topper for your favorite meat dishes. Feel

free to play around and adjust the seasonings to

your taste. Remember, however, that varying the

amounts of tomato paste and sauce will alter your

carb count.

½¼¼

teaspoon chili powder



Pinch allspice

Pinch cloves

Pinch cinnamon

Pinch celery seed

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Protein

Food Score

Fat

Per Serving

Calories: 146

4.8g Usable Carbs

12g

5gF

PEANUT SAUCE

In small bowl, whisk all ingredients together thoroughly.

Serve at room temperature.

4

4

2

2

2

2

tablespoons natural peanut butter

tablespoons coconut milk


tablespoons chili paste or Sriracha sauce

teaspoons sesame oil

tablespoons granulated Splenda

Makes 2/3 cup | Serving Size: 2 tablespoons

12

This is a sweet and savory dipping sauce that works well with Chicken Satay (page 43).

You can use creamy or chunky peanut butter depending on your preference.

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Chili Mint

Cole Slaw

French Dressing

Italian Dressing & Marinade

Spicy Ginger Marinade

174

174

175

175

176

Sauces & Dips

Dressings

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Sauc

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s

Protein

Food Score

Fat

Per Serving

Calories: 10.8

1.5g Usable Carbs

0g

1gP

Protein

Food Score

Fat

Per Serving

Calories: 117

<1.0g Usable Carbs

13g<1gF

CHILI MINT DRESSING

CREAMY COLE SLAW DRESSING

In small bowl, whisk together all ingredients.

Refrigerate for future use, or serve immediately. 322133

Juice of 2 limes

tablespoons fish sauce

tablespoon granulated Splenda or 1-2 drops liquid Stevia

teaspoons chili sauce

teaspoon fresh ginger root, finely grated

tablespoons fresh mint, chopped

tablespoons fresh basil, chopped

Makes about 1/2 cup | Serving Size: 2 tablespoons

1

2

This Thai-inspired dressing is packed with flavor and makes a wonderful addition to Roast Duck Salad (page 66).

In small bowl, whisk together all ingredients.

Chill in the refrigerator for at least 30 minutes before serving.

1⁄3²⁄3

2211

⅛¼¼

cup mayonnaise

cup sour cream

tablespoons lime juice

tablespoons granulated Splenda



teaspoon paprika


teaspoon plus one pinch salt

Makes about 2 cups | Serving size: 2 tablespoons

1

2

Make this dressing ahead of time, then store it in the fridge for when you want Celery Slaw with Shrimp (page 74) or any other ULC slaw dish.

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Protein

Food Score

Fat

Per Serving

Calories: 146

<1.0g Usable Carbs

17g

<1gF

Protein

Food Score

Fat

Per Serving

Calories: 17

3.5g Usable Carbs

0g

0gN

ITALIAN DRESSING AND MARINADE

FRENCH DRESSING

In small bowl, use the back of a spoon to crush garlic with a little bit of salt, creating a paste.

Whisk in remaining ingredients until well blended. You can also use a blender here. This will prevent the dressing from separating before use.

1

¼2⁄3¼

garlic clove, crushed

Pinch of salt

cup red wine vinegar


tablespoon dried Italian herbs (thyme, basil and rosemary)

Pepper to taste

Makes about 1 cup | Serving Size: 2 tablespoons

1

2

This is another easy-to-make dressing that stores well in an airtight container in your refrigerator. Use in salads, or as a marinade for chicken or shrimp.


Add all ingredients to pan and bring to a boil.

Reduce heat to low. Simmer for 1 hour.

¼¼111111

½⅛¼1

cup tomato paste

cup Greek yogurt

teaspoon Worcestershire sauce

teaspoon lime juice


tablespoon red wine vinegar

teaspoon Dijon mustard

teaspoon granulated Splenda (more or less to taste)


teaspoon sea salt


cup water (to reach desired consistency)

Makes 2 cups | Serving size: 2 tablespoons

1

2

3

Good with:Cucumber and Heirloom Salad (page 78)

Easy NiÇoise Salad (page 79)

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Protein

Food Score

Fat

Per Serving

Calories: 34

1.3g Usable Carbs

2g

<1gF

SPICY GINGER MARINADE

In a small bowl, whisk together all ingredients. You can also use a blender for this.

Transfer marinade to airtight jar for future use, or place in a large zip-lock bag to accompany meat for marinating.

1⁄3

1

1

1

1

½

cup rice vinegar

tablespoon sesame oil

clove garlic, minced

tablespoon fresh ginger, minced

tablespoon Sriracha sauce or chili paste (adjust amount for desired heat level)

Salt and pepper

tablespoon toasted sesame seeds

Makes about 1 cup | Serving Size: 2 tablespoons

1

2

If you like a little bit of heat or want some extra flavor, this marinade will hit the

spot. I like using this with shrimp kebabs (page 49) and any type of stir-fry. Sauc

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Sauces & Dips

Tzatziki

Lemon Dill Dip

Ketchup

179

179

180

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Sauc

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Protein

Food Score

Fat

Per Serving

Calories: 47

4.0g Usable Carbs

1g

5gP

Protein

Food Score

Fat

Per Serving

Calories: 84

1.3g Usable Carbs

8g

3gF

TZATZIKI

LEMON DILL DIP

Place grated cucumber in strainer. Press gently to drain excess liquid.

In medium bowl, combine cucumber, green onions, garlic, dill weed, sour cream, salt, and pepper. Mix well.

Cover and refrigerate until ready to use. Serve chilled.

163

¼

1½

medium English cucumber, peeled and grated

green onions, finely chopped

gloves garlic, minced

cup minced fresh dill weed or mint

cups Greek yogurt

Salt and freshly-ground black pepper (to taste)

Makes about 2 cups | Serving Size: ¼ cup

1

2

3

This is a tangy Greek sauce that goes well with Greek-Style Lamb Burgers (page 96) or Rack of Lamb (page 97), or as a dressing for Greek Chicken Salad (page 65).


Add all of the above ingredients into the saucepan and bring to a boil.

Partially cover the pan and simmer on low for 1 hour.

½¼21

cup Greek yogurt

cup mayonnaise

tablespoons chopped fresh dill

teaspoon lemon juice


Makes about ¾ cup | Serving size: 2 tablespoons

1

2

3

Good with:Pepperoni Chips (page 56)

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Protein

Food Score

Fat

Per Serving

Calories: 6

2.0g Usable Carbs

0g

0gN

Protein

Food Score

Fat

Per Serving

Calories: 23

5.0g Usable Carbs

1g

0gN

KETCHUP


Combine all ingredients in pan and whisk until smooth.

Bring to a boil. Reduce heat and simmer 20 minutes, stirring often.

Remove from heat and cover until cool.

Refrigerate before use.

6

2

¼¼1

¼

ounce can tomato paste

teaspoons granular Splenda

cup vinegar

cup plus ⅓ cup water

teaspoon salt


Dash celery salt

Makes about 3 cups | Serving size: 1 tablespoon or ¼ cup

123

45

Ketchup was one of the first condiments I gave up when I began eating

ULC, and I missed it a ton when summer came around.

With this easy recipe, you can bring it back to your diet without the guilt.

One Tablespoon Serving

¼-Cup Serving

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Salsa Fresca

Salsa Verde

183

183

Sauces & Dips

Salsas

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Protein

Food Score

Fat

Per Serving

Calories: 42

1.3g Usable Carbs

4g

<1gF

Protein

Food Score

Fat

Per Serving

Calories: 67

1.4g Usable Carbs

7g

<1gF

SALSA FRESCA

SALSA VERDE

In small bowl, combine ingredients and roughly mix together thoroughly.

Let stand for 10 minutes before serving.

42183

¼½

ripe tomatoes, chopped

ounce red onion, chopped

jalapeño, minced

cilantro sprigs, chopped

garlic cloves, minced

Juice of 1 lime

cup olive oil

teaspoon salt

Makes about 1½ cups | Serving size: 2 tablespoons

1

2

The salsa recipes here are packed with fresh flavor, and they’ll brighten any dish. Try them with Taco Salad (page 59)or Chimichurri Chicken (page 104).

In small bowl, combine ingredients and whisk together thoroughly.

Let stand for 10 minutes before serving.

1⁄31⁄3

1½2

1½1

1½⅛⅛

cup chopped parsley

cup chopped basil

tablespoons shallots, finely chopped


tablespoons fresh lime juice

tablespoon water

teaspoons capers, chopped

teaspoon salt


Makes about ½ cup | Serving size: 2 tablespoons

1

2

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Traditional Pesto

Cilantro, Walnut, & Jalapeño Pesto

Sun Dried Tomato & Kalamata Olive Tapenade

186

186

187

Sauces & Dips

Pestos & Pastes

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Protein

Food Score

Fat

Per Serving

Calories: 160.5

1.0g Usable Carbs

17g

2gF

TRADITIONAL PESTO

Combine basil leaves and pine nuts in a food processor or blender. Pulse a few times. Use a spoon or spatula to scrape bits that have stuck to the sides of the blender or food processor.

Slowly add olive oil in a constant stream while processor is on. Stop occasionally to scrape sides with spatula.

Stir a few times to make sure everything is blended together.

Add cheese and pulse a few more times until all ingredients are blended.

Season with salt and pepper to taste.

2¼½1⁄33

cups fresh basil leaves

cup freshly grated Parmesan cheese


cup pine nuts

cloves garlic, peeled and chopped

Salt and freshly ground pepper to taste

Makes about 1½ cup | Serving size: 2 tablespoons

1

2

34

5Pesto has always been one of my favorite sauces. This traditional version is just how I remember it from my childhood, while the version that follows is a new favorite.

Protein

Food Score

Fat

Per Serving

Calories: 159

1.0g Usable Carbs

17g

2gF

CILANTRO, WALNUT, AND JALAPEÑO PESTO

Combine all ingredients in food processor or blender. Pulse a few times. Use a spoon or spatula to scrape bits that have stuck to the sides of the blender or food processor.

Avoid over-blending. The pesto should have a little bit of texture from the nuts. You want a slightly grainy consistency.

Season with salt and pepper to taste.

1½½31

½

bunch cilantro, roughly chopped (about 1 cup)

jalapeño pepper, seeded and chopped

cup walnuts

cloves garlic, peeled and chopped

tablespoon lime juice

cup olive oil

Makes 1½ cup | Serving size: 2 tablespoons

1

2

3

The little kick you’ll get from the jalapeños here offersa nice twist on a classic sauce. Try this over vegetables, on meat dishes, and folded into burgers.

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Good with:Roast Chicken Salad (page 73)

Roasted Tomatoes (page 165)

Good with:Herb Roast Chicken (page 109)

Chicken Breast with Rosemary (page 105)

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Protein

Food Score

Fat

Per Serving

Calories: 76.5

1.0g Usable Carbs

8g

1gF

SUNDRIED TOMATO AND KALAMATA OLIVE TAPENADE

Using food processor or small blender, combine all ingredients.

Pulse until combined, but not completely smooth.

½

2

3

¾1

1

½

cup sundried tomatoes, roughly chopped

tablespoons pitted Kalamata olives, roughly chopped

tablespoons pine nuts

cup Parmesan cheese, grated

small clove garlic, chopped

teaspoon fresh thyme


cup olive oil

Makes about 2 cups | Serving Size: 2 tablespoons

1

2

This spread works well with Cheese Crackers (page 56), but you can also

use it alongside—or on top of—any meat dish.

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Appendix

Conversions & Equivalents

Index by Carb Count

Index by Ingredients

189

190

192

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Conversions & EquivalentsVOLUME MEASUREMENTSCups−1�16⅛¼⅓½⅔¾11½2 (1 pint)

Tablespoons⅓124581112162432

Teaspoons 1361216243236487296

Milliliters515305679118158177237360460

Ounces (fluid)−0.512345681216

CONVERSION FORMULASCups x 236.59 = MillilitersTablespoons x 14.79 = MillilitersTeaspoons x 4.93 = MillilitersOunces (Fluid) x 29.57 = Milliliters

Pounds1�16−−¼−−−½¾12

Grams285785113142170198227375454 907

Ounces (dry)12345678121632

CONVERSION FORMULASOunces x 0.0625 = PoundsOunces x 28.35 = Grams

WEIGHT MEASUREMENTS

Butter1 stick = 4 ounces = 8 tablespoons = ½ cup

1 dash/pinch = about 1/16 teaspoon4¼ cups = 1 liter16 cups = 4 quarts = 1 gallon

CELSIUS95°135°150°165°175°190°200°220°230°245°

GAS MARK0123456789

FAHRENHEIT200°275°300°325°350°375°400°425°450°475°

CONVERSION FORMULASCelsius = (Fahrenheit - 32) / 1.8Fahrenheit = (Celsius x 1.8) + 32°C

OVEN TEMPERATURES

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0 - 1.0gPepperoni Chips Chicken Satay with Peanut Sauce Shrimp Kebabs Smoked Salmon and Cream Cheese Roll-ups Cheese Crackers Herb-Roasted Chicken Alaskan Salmon and Feta Grilled Moroccan Salmon Focaccia "Bread" Creamy Cole Slaw Dressing Italian Dressing and Marinade Baked Eggs with Turkey Sausage and Spinach Cheese-y Sauce Traditional Pesto Cilantro, Walnut, and Jalapeño Pesto Sundried Tomato and Kalamata Olive Tapenade

1.1 - 2.0gBasic Omelette Bacon-Wrapped JalapeñosCreamy Alfredo SauceSalsa FrescaSpicy Ginger Marinade Lemon Dill DipSpicy Egg Nests Basic Cauliflower "Rice" Salsa Verde Bacon-Wrapped Stuffed Chicken Breast Chili Mint DressingWilted Spinach and Garlic Coconut Creamed SpinachQuiche Lorraine Cajun Rubbed Chicken Asian Fried "Rice"Ketchup

2.1 - 3.0gEgg and Turkey Muffins Cheesy Jalapeño Biscuits Roasted Tomatoes Basic Coconut Flour Crepes Baked Eggs with Bacon and Tomato Cucumber-Radish RelishBrussels Sprouts ChipsJalapeño-Swiss BurgerOpen-Faced Bison Burger on a Portobello BunGreek Style Lamb Burgers Lemon Chicken ThighsCoconut Curry "Rice"Feta-Stuffed Mushrooms

3.1 - 4.0gBasic Crust Smoked Salmon Deviled Eggs Spicy Roasted Cauliflower and BroccoliBaked Zucchini ChipsChimichurri ChickenCaprese QuicheQuiche FlorentinePistachio-Crusted TilapiaBarbeque SauceFrench DressingSouthwest OmeletteBroccoli and Cheddar Quiche Gaucho Cheesesteak SaladBraised Pork Chops with SauerkrautChicken Breasts with Rosemary and PestoChicken ParmesanCheesy Broccoli BakeRoasted Fennel and Artichoke Hearts Tzatziki Sauce

4.1 - 5.0gTaco Salad Steak and Pepper Hash Bangkok Chicken SaladShepherd's PieRoasted Artichokes Simple Cucumber SaladBasic Wedge SaladAlmond Flour Pancakes Mini Bacon-Wrapped Sausages Spicy Shrimp HandrollsHam and Swiss Skillet Crab and Avocado Omelette Peanut Sauce Sesame Broccoli Asian Chicken Salad with Bean Sprouts

5.1 - 6.0gRoast Chicken Salad with Creamy Pesto Coconut Fried ShrimpBacon and Caramelized Onion OmeletteGo Philly Crepe Crepe FlorentineGreek Chicken SaladGreen Beans with Button MushroomsItalian Stallion ScrambleClassic Cobb SaladCreamy Slaw with ShrimpGreek-Style Rack of Lamb with Tzatziki Sauce

INDEx bY CARb COUNT(Per Serving)

0g 0g

<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g

1.0g1.0g1.0g1.0g1.0g

5643495256

110120121146174175

37170186186187

1.2g1.2g1.2g1.2g1.3g 1.3g1.4g1.4g 1.4g1.5g 1.5g1.8g1.8g2.0g2.0g 2.0g 3.0g

740

169183176179

30136183101174149150

16102138180

2.1g2.2g 2.2g2.4g2.4g2.6g3.0g3.0g3.0g 3.0g3.0g3.0g3.0g

34144165

1836

13154889096

107139162

3.1g3.1g 3.1g3.2g 3.2g 3.3g 3.4g 3.5g 3.5g 3.5g 3.7g 4.0g 4.0g4.0g 4.0g 4.0g 4.0g 4.0g 4.0g

1347

15252

1041516

123 170175

11156098

105108155 161179

4.1g4.2g 4.2g 4.2g4.2g 4.3g4.3g 4.4g4.5g4.5g4.6g 4.7g 4.8g4.9g 5.0g

592467

91 160127129

3245

502610

171153

71

5.3g 5.5g5.6g 5.6g 5.6g 5.6g5.7g 6.0g 6.0g6.0g 6.0g

73116

102021

65164

28697497

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6.1 - 7.0gTurnip Mash Grilled Romaine and Bacon SaladSpicy Shrimp Stir-FryMarinara SauceChicken Tuscany CrepeOceanic Crepe Easy Salad NiÇoise

7.1 - 8.0gGreek OmeletteGinger Prawn Lettuce CupsTurnip Breakfast "Potatoes" Braised Brussels Sprouts with Bacon and OnionsBeef Ragu Over Spaghetti SquashThai Coconut Curry Chicken

8.1 - 9.0gSpinach and Jack Cheese OmeletteArtichoke And Proscuitto Salad Spicy Chicken Fajita WrapsSanta Fe All the Way Crepe Taco-Seasoned Beef with PeppersCucumber and Heirloom Tomato Salad

9.1 - 10.0gButtered Brussels Sprouts Roast Duck Salad Mini Stuffed Portobello MushroomsSpicy Basil Beef Salad Italian Sausage and PeppersGreek Style CrepeItalian Stuffed Peppers Italian-Style Meatballs

6.4g6.5g 6.7g 6.8g 7.0g7.0g 7.0g

141133118 169

202279

7.2g 7.2g 7.7g 7.8g 8.0g8.0g

976

142158

93111

962

113 229478

8.2g 8.2g8.2g 8.4g8.5g 8.9g

9.0g 9.2g 9.4g 9.4g9.4g

10.7g *11.5g *14.5g

157 664263 8421 83 86

* I just couldn't get the carb count low enough and I didn't want to 'trick you' by cutting the serving size down to something tiny, but they're just so good. Make sure you save these for evening meals.

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Almond(s)Almond Flour Pancakes, 32Buttered Brussel Sprouts, 157Chicken Tuscany Crepe, 20Greek Style Crepe, 21

ArtichokesArtichoke & Prosciutto Salad, 62Roasted Artichokes, 160Roasted Fennel & Artichoke Hearts, 161

BaconBacon and Caramelized Onion

Omelette, 10Bacon-Wrapped Jalapeños, 40Bacon-Wrapped Stuffed Chicken, 101Baked Eggs with Bacon and Tomato, 36Barbeque Sauce, 170Basic Wedge Salad, 129Braised Brussel Sprouts with Bacon

& Onions, 158Braised Pork Chops with Sauerkraut,

98Celery Slaw with Shrimp, 74Cheesy Broccoli Bake, 155Classic Cobb Salad, 69Grilled Romaine & Bacon Salad, 133Mini Bacon-wrapped Sausages, 45Quiche Lorraine, 16

BasilArtichoke & Prosciutto Salad, 62Baked Eggs with Bacon & Tomatoes, 36Caprese Quiche, 15Chili Mint Dressing, 174Cucumber & Heirloom Tomato Saladwith Prawns & Feta, 78Herb-Roasted Chicken, 110Italian Dressing & Marinade, 175Italian Stallion Scramble, 28Roasted Tomatoes, 165Salsa Verde, 183Shepherd's Pie, 91Spicy Basil Beef Salad, 63Traditional Pesto, 186

BeefBeef Ragout Over Spaghetti Squash, 93Gaucho Cheesesteak Salad, 60Go Philly Crepe, 20Italian-Style Meatballs, 86Italian Stuffed Peppers, 83

Jalapeño-Swiss Burger, 88Open-Faced Bison Burger On a

Portobello Bun, 90Shepherd's Pie, 91Spicy Basil Beef Salad, 63Steak And Pepper Hash, 24Taco Salad, 59Taco-Seasoned Beef With Peppers, 94

Blue CheeseBacon-wrapped Stuffed Chicken

Breast, 101Basic Wedge Salad, 129Celery Slaw with Shrimp, 74Classic Cobb Salad, 69Grilled Romaine & Bacon Salad, 133

BroccoliBroccoli and Cheddar Quiche, 15Cheesy Broccoli Bake, 155Sesame Broccoli, 153Spicy Roasted Cauliflower & Broccoli,

152Spicy Shrimp Stir-Fry, 118

Brussels Sprouts Braised Brussels Sprouts with Bacon

and Onions, 158Brussels Sprouts Chips, 54Buttered Brussels Sprouts, 157

ButterBacon and Caramelized Onion

Omelette, 10Basic Coconut Flour Crepes, 18Basic Crust, 13Basic Omelette, 7Baked Eggs with Bacon and Tomatoes,

36Baked Eggs with Turkey Sausage and

Spinach, 37Braised Brussels Sprouts with Bacon

and Onions, 158Braised Pork Chops with Sauerkraut,

98Broccoli and Cheddar Quiche, 15Buttered Brussels Sprouts, 157Chees-y Sauce, 170Cheesy Broccoli Bake, 155Cheesy Jalapeño Biscuits, 144Green Beans with Button Mushrooms,

164

Ham and Swiss Skillet, 26Jalapeño-Swiss Burger, 88Mini Stuffed Portobello Mushrooms, 42Roasted Artichokes, 160Shepherd's Pie, 91Turnip Mash, 141

CapersOceanic Crepe, 22Salsa Verde, 183Smoked Salmon and Cream Cheese

Roll-ups, 52

CauliflowerAsian Fried "Rice", 138Basic Cauliflower "Rice", 136Coconut Curry "Rice", 139Shepherd's Pie, 91Spicy Roasted Cauliflower and

Broccoli, 152Spicy Shrimp Stir-Fry, 118Thai Coconut Curry Chicken, 111

CeleryBeef Ragout Over Spaghetti squash, 93Celery Slaw with Shrimp, 74Roasted Chicken Salad with Creamy

Pesto, 73Italian Style Meatballs, 86

Cheese, see specific types

Cheddar cheeseBacon-Wrapped Jalapeños, 40Cheesy Broccoli Bake, 155Cheesy Jalapeño Biscuits, 144Go Philly Crepe, 20Taco Salad, 59

ChickenAsian Chicken Salad with Bean

Sprouts, 71Bacon-wrapped Stuffed Chicken

Breast, 101Bangkok Chicken Salad, 67Braised Pork Chops with Sauerkraut,

98Cajun Rubbed Chicken, 102 Chicken Breasts with Rosemary and

Pesto, 105Chicken Parmesan, 108Chicken Satay, 43

INDEx bY INGREDIENT

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Chicken cont'dChicken Tuscany Crepe, 20Chimichurri Chicken, 104Classic Cobb Salad, 69Greek Chicken Salad, 65Herb-Roasted Chicken, 110Italian Stallion Scramble, 28Lemon Chicken Thighs, 107Roasted Chicken Salad with Creamy

Pesto, 73Spicy Chicken Fajita Wraps, 113Santa Fe All The Way Crepe, 22Thai Coconut Curry Chicken, 111

Cream, heavyBasic Coconut Flour Crepes, 18Basic Omelette, 7Broccoli and Cheddar Quiche, 15Caprese Quiche, 15Cheesy Broccoli Bake, 155Creamy Alfredo Sauce, 169Quiche Florentine, 16Quiche Lorraine, 16Turnip Mash, 141

Cream CheeseBacon-Wrapped Jalapeños, 40Creamy Alfredo Sauce, 169Shepherd's Pie, 91Smoked Salmon and Cream Cheese Roll-ups, 52Smoked Salmon Deviled Eggs, 47

Coconut FlourBasic Coconut Flour Crepes, 18Basic Crust, 13Cheese-y Sauce, 170Cheesy Broccoli Bake, 155Cheesy Jalapeño Biscuits, 144Chicken Parmesan, 108Coconut Fried Shrimp, 116Italian-Style Meatballs, 86

Coconut MilkCoconut Creamed Spinach, 150Coconut Curry "Rice", 139 Peanut Sauce, 171Thai Coconut Curry Chicken, 111

Coconut OilAlmond Flour Pancakes, 32Asian Fried "Rice", 138

Bangkok Chicken Salad, 67Basic Coconut Flour Crepes, 18 Beef Ragout over Spaghetti Squash, 93Buttered Brussels Sprouts, 157Cheesy Jalapeño Biscuits, 144Chicken Parmesan, 108Chicken Satay with Peanut Sauce, 43Chicken Tuscany Crepe, 20Classic Cobb Salad, 69Crepe Florentine, 21Coconut Fried Shrimp, 116Coconut Curry "Rice", 139Cucumber & Heirloom Tomato Salad

with Prawns and Feta, 78Egg and Turkey Muffins, 34Focaccia "Bread", 146Ginger Prawn Lettuce Cups, 76Go Philly Crepe, 20Greek Style Crepe, 21Grilled Romaine and Bacon Salad, 133Italian Stallion Scramble, 28Italian Stuffed Peppers, 83Lemon Chicken Thighs, 107Roasted Fennel and Artichoke Hearts,

161Shepherd's Pie, 91Shrimp Kebabs, 49 Spicy Basil Beef Salad, 63Spicy Shrimp Stir-Fry, 118 Steak and Pepper Hash, 24Taco Salad, 59Taco-Seasoned Beef With Peppers, 94 Thai Coconut Curry Chicken, 111Turnip Breakfast "Potatoes" with

Peppers and Onions, 142Wilted Spinach and Garlic, 149

EggsAlmond Flour Pancakes, 32Basic Coconut Flour Crepes, 18Basic Crust, 13Basic Omelette, 7Baked Eggs with Bacon and Tomato, 36Baked Eggs with Turkey Sausage and

Spinach, 37Broccoli And Cheddar Quiche, 15Caprese Quiche, 15Cheesy Jalapeño Biscuits, 144Chicken Parmesan, 108Classic Cobb Salad, 69Coconut Fried Shrimp, 116 Easy Salad NiÇoise, 79

Egg and Turkey Muffins, 34Focaccia "Bread", 146Ham And Swiss Skillet, 26Italian Stallion Scramble, 28Quiche Florentine, 16Quiche Lorraine, 16Santa Fe All The Way, 22Smoked Salmon Deviled Eggs, 47Spicy Egg Nests, 30Steak and Pepper Hash, 24

FennelRoasted Fennel and Artichoke Hearts,

161

Feta CheeseAlaskan Salmon and Feta, 120Cucumber and Heirloom Tomato Salad

with Prawns and Feta, 78Feta-Stuffed Mushrooms, 162Greek Chicken Salad, 65 Greek Omelette, 9Greek Style Crepe, 21Greek-Style Lamb Burgers, 96

Fish, see Seafood Focaccia

Focaccia "Bread", 146

GarlicArtichoke and Prosciutto Salad, 62 Barbeque Sauce, 170Beef Ragout Over Spaghetti Squash, 93Cajun-Rubbed Chicken, 102Chicken Breasts with Rosemary and

Pesto, 105Chicken Parmesan, 108Chimichurri Chicken, 104Cilantro, Walnut and Jalapeño Pesto,

186Coconut Fried Shrimp, 116Creamy Alfredo Sauce, 169Creamy Cole Slaw Dressing, 174Gaucho Cheesesteak Salad, 60Ginger Prawn Lettuce Cups, 76Greek-Style Rack of Lamb with Tzatziki

Sauce, 97Green Beans with Button Mushrooms,

164Herb-Roasted Chicken, 110 Italian Dressing and Marinade, 175

INDEx bY INGREDIENT

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Garlic cont'dLemon Chicken Thighs, 107Mini Stuffed Portobello Mushrooms, 42Salsa Fresca, 183Shepherd's Pie, 91Steak and Pepper Hash, 24Spicy Ginger Marinade, 176Spicy Roasted Cauliflower and Broccoli

with Parmesan Cheese, 152Spicy Shrimp Stir-Fry, 118Sundried Tomato and Kalamata Olive

Tapenade, 187 Thai Coconut Curry Chicken, 111Traditional Pesto, 186Turnip Breakfast "Potatoes" with

Peppers and Onions, 142Turnip Mash, 141Tzatziki Sauce, 179Wilted Spinach and Garlic, 149

GingerAsian Chicken Salad with Bean

Sprouts, 71Chili Mint Dressing, 174Ginger Prawn Lettuce Cups, 76Shrimp Kebabs, 49Spicy Ginger Marinade, 176Spicy Shrimp Stir-Fry, 118Thai Coconut Curry Chicken, 111

Goat CheeseOpen-Faced Bison Burger on a

Portobello Bun, 90

Green BeansGreen Beans with Button Mushrooms,

164Easy Salad NiÇoise, 70

HamHam and Swiss Skillet, 26Quiche Lorraine, 16

LambGreek-Style Lamb Burger, 96Greek-Style Rack of Lamb with Tzatziki

Sauce, 97

LemonBraised Brussels Sprouts, 158Buttered Brussels Sprouts, 157

Greek-Style Rack of Lamb with Tzatziki Sauce, 97

Grilled Moroccan Salmon, 121Lemon Chicken Thighs, 107Lemon Dill Dip, 179Roasted Artichokes, 160Smoked Salmon Deviled Eggs, 47

LemongrassSpicy Basil Beef Salad, 63

LettuceBangkok Chicken Salad, 67Basic Wedge Salad, 129Classic Cobb Salad, 69Easy Salad NiÇoise, 79Gaucho Cheesesteak Salad, 60Ginger Prawn Lettuce Cups, 76Greek Chicken Salad, 65Jalapeño-Swiss Burger, 88Roast Chicken Salad with Creamy

Pesto, 73Roast Duck Salad, 66Spicy Chicken Fajita Wraps, 113Taco Salad, 59

LimeChili Mint Dressing, 174Cilantro, Walnut and Jalapeño Pesto,

186Creamy Cole Slaw Dressing, 174French Dressing, 175Gaucho Cheesesteak Salad, 60Roast Duck Salad, 66Roasted Fennel and Artichoke Hearts,

161Salsa Fresca, 183Salsa Verde, 183

Meat, see specific types

MintChili Mint Dressing, 174Greek-Style Lamb Burger, 96Tzatziki, 179

Mozzarella Chicken Parmesan, 108Cheese-y Sauce, 170Focaccia "Bread", 146Italian Stallion Scramble, 28Mini Stuffed Portobello Mushrooms, 42

MushroomsChicken Tuscany Crepe, 20Crepe Florentine, 21Egg and Turkey Mushrooms, 34Feta-Stuffed Mushrooms, 162Green Beans with Button Mushrooms,

164Ham and Swiss Skillet, 26Mini Stuffed Portobello Mushrooms, 42Open-Faced Bison Burger on a

Portobello Bun, 90Spicy Shrimp Stir-fry, 118

Nuts, see specific types

OlivesArtichoke and Prosciutto Salad, 62Easy Salad NiÇoise, 79Greek Chicken Salad, 65Greek Style Crepe, 21Greek Omelette, 9Sundried Tomato and Kalamata Olive

Tapenade, 187Taco-Seasoned Beef with Peppers, 94

OnionsAsian Fried "Rice", 138Bacon and Caramelized Onion

Omelette, 10Basic Wedge Salad, 129Braised Brussels Sprouts with Bacon

and Onions, 158Braised Pork Chops with Sauerkraut,

98Celery Slaw with Shrimp, 74Coconut Curry "Rice", 139Crepe Florentine, 21Egg and Turkey Muffins, 34Greek Chicken Salad, 69Greek Omelette, 9Greek Style Crepe, 21Greek-Style Lamb Burgers, 96Grilled Romaine and Bacon Salad, 133Go Philly Crepe, 20Ham and Swiss Skillet, 26Mini Stuffed Portobello Mushrooms, 42Oceanic Crepe, 22Quiche Lorraine, 16Santa Fe All The Way Crepe, 22Shepherd's Pie, 91Spicy Chicken Fajita Wraps, 113

INDEx bY INGREDIENT

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Onions cont'dTurnip Breakfast "Potatoes" with

Peppers and Onions, 142Tzatziki, 179

Parmesan CheeseBaked Eggs with Bacon and Tomato, 36Baked Zucchini Chips, 52Beef Ragout over Spaghetti Squash, 93Chicken Parmesan, 108Cheesy Broccoli Bake, 155Creamy Alfredo Sauce, 169Focaccia "Bread", 146Italian Sausages and Peppers, 84Italian-Style Meatballs, 86Italian Stuffed Peppers, 83Pistachio Crusted Tilapia, 123Quiche Lorraine, 16Roasted Tomatoes, 165 Spicy Roasted Cauliflower and Broccoli

with Parmesan Cheese, 152Sundried Tomato and Kalamata Olive

Tapenade, 187Taco-Seasoned Beef with Peppers, 94Traditional Pesto, 186

PeanutsBangkok Chicken Salad, 67Peanut Sauce, 171Spicy Shrimp Stir-Fry, 118

Peppers, Bell and JalapeñoAsian Chicken Salad with Bean

Sprouts, 71Bacon-wrapped Jalapeños, 40Egg and Turkey Muffins, 34 Gaucho Cheesesteak Salad, 60Go Philly Crepe, 20Italian Sausages and Peppers, 84Italian Stallion Scramble, 28Italian Stuffed Peppers, 83Mini Stuffed Portobello Mushrooms, 42Roast Chicken Salad with Creamy

Pesto, 73Roast Duck Salad, 66Spicy Chicken Fajita Wraps, 113Spicy Shrimp Stir-fry, 118Steak and Pepper Hash, 24Taco-Seasoned Beef with Peppers, 84Thai Coconut Curry Chicken, 111Turnip Breakfast "Potatoes" with Peppers and Onions, 142

PestoChicken Breasts with Rosemary and

Pesto, 105Chicken Tuscany Crepe, 20Cilantro, Walnut and Jalapeño Pesto,

186Roast Chicken Salad with Creamy

Pesto, 73Roasted Tomatoes, 165Traditional Pesto, 186

Pine NutsSundried Tomato and Kalamata Olive

Tapenade, 187Traditional Pesto, 186

PistachiosPistachio-Crusted Tilapia, 123

Pork, see also bacon; hamBraised Pork Chops with Sauerkraut,

98Focaccia "Bread", 146Mini Bacon-Wrapped Sausages, 45Spicy Egg Nests, 30

Prosciutto Artichoke and Prosciutto Salad, 62Caprese Quiche, 15

RadishCelery Slaw with Shrimp, 74Cucumber-Radish Relish, 131

RicottaItalian Stuffed Peppers, 83

SalsaBacon-Wrapped Jalapeños, 40Salsa Fresca, 183Salsa Verde, 183Santa Fe All The Way Crepe, 22Southwestern Omelette, 11

SausageBaked Eggs with Turkey Sausage and

Spinach, 37Italian Sausages and Peppers, 84Italian Stallion Scramble, 28Mini Bacon-Wrapped Sausages, 45Santa Fe All The Way Crepe, 22 Southwestern Omelette, 11

Spicy Egg Nests, 30

SeafoodAlaskan Salmon and Feta, 120Celery Slaw With ShrimpCoconut Fried Shrimp, 116Easy Salad NiÇoise, 79Grilled Moroccan Salmon, 171Oceanic Crepe, 22Pistachio-Crusted Tilapia, 123Shrimp Kebabs, 49Smoked Salmon Cream Cheese

Roll-ups, 52Smoked Salmon Deviled Eggs, 47Spicy Shrimp Handrolls,50Spicy Shrimp Stir-Fry, 118

Sesame seeds, sesame oilAsian Chicken Salad With Bean

Sprouts, 71Asian Fried "Rice", 138Bangkok Chicken Salad, 67Ginger Prawn Lettuce Cups, 76Peanut Sauce, 171Sesame Broccoli, 153Simple Cucumber Salad, 127Spicy Basil Beef Salad, 63Spicy Ginger Marinade, 176Spicy Shrimp Stir-Fry, 118

SpinachBacon-Wrapped Stuffed Chicken

Breast, 101Baked Eggs with Turkey Sausage and

Spinach, 37Coconut Creamed Spinach, 150Crepe Florentine, 21Egg And Turkey Muffins, 34Greek Style Crepe, 21Greek-Style Lamb Burgers, 96Oceanic Crepe, 22 Quiche Florentine, 16Shepherd's Pie, 91Spinach And Jack Cheese Omelette, 9Wilted Spinach and Garlic, 149

Squash, Spaghetti Beef Ragout Over Spaghetti Squash, 93

Sun-dried TomatoesSundried Tomato and Kalamata Olive

Tapenade, 187

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TomatoesArtichoke and Prosciutto Salad, 62Baked Eggs With Bacon and Tomato,

36Barbeque Sauce, 170Basic Wedge Salad, 129Beef Ragout Over Spaghetti Squash, 93Caprese Quiche, 15Classic Cobb Salad, 69Chicken Tuscany Crepe, 20Crab And Avocado Omelette, 10Cucumber And Heirloom Tomato Salad

with Prawns and Feta, 78Easy Salad NiÇoise, 79Gaucho Cheesesteak Salad, 60Greek Omelette, 9Greek-Style Lamb Burgers, 96Jalapeño-Swiss Burger, 88Marinara Sauce, 169Open-Faced Bison Burger on a

Portobello Bun, 90Roasted Tomatoes, 165Salsa Fresca, 183Spicy Basil Beef Salad, 63Sun-Dried Tomato And Kalamata Olive

Tapenade, 187Taco Salad, 59

TurkeyBaked Eggs With Turkey Sausage and

Spinach, 37Egg And Turkey Muffins, 34Italian Stuffed Peppers, 83Mini Stuffed Portobello Mushrooms, 42

TurnipsTurnip Breakfast "Potatoes" With

Peppers and Onions, 142Turnip Mash, 141

WalnutsCilantro, Walnut and Jalapeño Pest,

186

Yogurt, Greek French Dressing, 175Lemon Dill Dip, 179Spicy Shrimp Handrolls, 50Taco Salad, 59Tzatziki, 179

Zucchini Baked Zucchini Chips, 52Ham And Swiss Skillet, 26

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“My whole family loves these recipes! With Transforming Recipes, I can create and enjoy dishes that would be unforgivable on most diet plans. I’ve lost 40 pounds and counting, and I don’t feel like I’m on a diet. I don’t feel deprived, and I can cook food that my family wants. I’m able to satisfy my cravingsand keep myself full, and I don’t need to be a master chef or spend a ton of money to do it.”

Danielle Collins (age 27) — Wife, Mother, Customer Service Manager and Law Student

“I’ve tried every diet on the market, and the one thing that’s always made them all hard to stick to is that deprived and hungry feeling I always get. With Transforming Recipes in my kitchen, I can easily cook dishes that don’t make me feel like I’m on a diet. There’s something here for every meal and every occasion. The meals are incredibly tasty, and the weight continues to fall off! I’m down 22 pounds and eating food I never thought would help me achieve these results.”

Melissa Wilson (age 36) — Registered Nurse

◆ Designed to complement The Carb Nite® Solution and Carb Back-Loading™

◆ Primal-friendly recipes

◆ Complete and easy to use nutritional charts

◆ Index by carb count makes finding the perfect recipe easy!

◆ Recipes for any occasion that the whole family can enjoy

■ Simple step-by-step instructions

■ Macronutrient guide for every recipe

■ Taste-tested, foodie-approved

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transforming recipes, ultra-low carb edition

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