Low Carb Lasagna

Lasagna is known as comfort food.  Unfortunately many comfort foods can be high in carbs.  Chef Ben and myself have a fun twist on traditional lasagna that replaces the pasta sheets with Joseph’s Bakery high fiber low carb lavash bread sheets

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This is a yummy healthy alternative to traditional lasagna that will convert to SUGAR and get stored as fat!

We made this on a Facebook live that you can watch here!  We do a LIVE cooking segment on our Nutrition page each Tuesday night at 8pm CST!

Here are the ingredients:

1 pack of Joseph’s Lavash bread
6 cans Fire roasted diced tomatoes
16oz container Ricotta cheese
3 lbs. Ground beef
8oz container Grated Parmesan
32 oz. shredded Mozzarella
2-3 tbsp Italian seasoning
2 onions
2 tbsp chopped garlic, salt and pepper to taste

Preheat oven to 375 degrees

 

Brown the ground meat with the chopped onions and salt and pepper then drain.

Add the tomatoes, garlic, Italian seasoning and salt and pepper to taste and cook down for 15 minutes.

Spray your 9 x 13 baking dish with cooking spray.

Layer a thin layer of meat, making sure the liquid is well-drained from the meat mixture or else you will have runny lasagna. Then spoon on Ricotta cheese, then sprinkle parmesan lightly and a very light layer of Mozzarella. Then put strips of lavash as you would regular lasagna pasta strips. Keep layering until dish is full, usually three full layers.  Then add a little more of the meat mixture on top and top with mozzarella and parmesan and you are ready to bake!

Bake for 30 minutes and let cool for 10 minutes before cutting into squares and serving.  Add a nice green salad and you have a wonderful balanced meal!

Enjoy!

XOXO

Erin and Ben

 

Healthy Super Bowl Food!

When most people think of football food, they think of hot dogs and burgers and nachos and chips and cheese sauce.  Not the healthiest right?

THINK AGAIN!  I am here to tell you that you CAN serve a healthy menu for the big game.  Ben makes some delicious buffalo chicken bites that my kids literally used to fight over!  Healthy can be yummy.  Trust me!

We use these recipes quite often now and our friends love them!  The key is to try and make your menu consist of real whole food!

Here are a few favorites!

Chef Ben’s boneless buffalo chicken bites

5 boneless/skinless chicken breasts cut into bite-sized pieces,Almond Flour, Frank’s Hot Sauce, salt, and pepper.

Preheat oven to 375 degrees

Place chicken in large bowl.  Salt and pepper to taste. Pour in the Frank’s and use enough to coat the chicken and toss until all pieces are well-coated.  Pour some almond flour onto a plate.  Spray a cookie sheet with cooking spray.  Roll each piece of coated chicken in the almond flour and place on the cookie sheet.  Bake in oven for approx. 25 minutes or until chicken is done and outside coating is crisp and crunchy and browned.     We serve this with ranch dressing.  Remember NOT low fat or fat free!  Use regular and a brand with 2 grams of carbs or less per serving.  Anything fat free or low fat on the dressing aisle will have double the sugar.

HUMMUS PLATTER

Another great snack is hummus.  We make hummus not so healthy by using starchy breads and crackers and pita chips ad dippers.  We LOVE to do a hummus platter with different mix-ins! crudite-platter-4

For mix-ins we will do crumbled feta, Greek olives, pesto, roasted red peppers.  People can add what.

Then for dippers I love to make a colorful plate with red, green, orange, and yellow bell pepper strips along with carrots, celery, broccoli and cauliflower.  This makes a snack that is packed with nutrients and also low in carbs and sugar.

CHIPS AND SALSA- LOW CARB CHIPS THAT IS!

Salsa is great for you!  Especially the fresh chunky kind you make at home or buy refrigerated from the deli.  Not the super processed in a jar on the chip aisle.   recently did a Facebook LIVE showing how to make low carb tortillas chips using Joseph’s Lavash!  Check this out here! These are SO EASY to make!  The entire sheet of lavash has 8 net carbs and 8 grams of fiber.  DELISH!  These go well with your hummus bar also!

DELI TRAY

So easy!  Buy a block of cheddar, Colby jack and pepper jack cheese.  Then buy a pack of two or three of your favorite cold cuts.  Slice the cheese and roll up the slices of meat and arrange on a tray in any way you like.  When I do it I just throw on the tray, while Chef Ben wants to arrange it nice and cute.  You can use this to make lettuce wraps or use low carb chips with this.  SO MANY OPTIONS!  add pickles and olives to the center and pieces of lettuce to make wraps.

SUPER FAST ALFREDO MEATBALLS

Quick and easy.  This is GRREAT for those who are busy and on a time crunch.  Yes this is a little processed.  Remember it is progress and not perfection we are looking for each day. Buy a bag of frozen meatballs.  Buy three jars of a good low carb Alfredo sauce like Bertolli classic alfredo.  Put it in the crock pot and warm up!  That is IT!  EASY and Low carb.

DEVILED EGGS

It is pretty hard to make these NOT low carb.  Use your favorite recipe and as long as your pickles are not sweet, you are good to go!

FAUX TRAIL MIX

I invented this little beauty as a popcorn alternative for our movie dates.  Trail mix is so high in carbs and sugar!  This is a great and healthy alternative! Check out the recipe here!    

LAZY CREAM CHEESE STUFFED SWEET PEPPERS

This is another favorite of mine.  It is the fast easy version of a recipe Ben created a while back.  Click this link for the recipe and photos!

These are just a few of our favorites!  Happy eating and I hope your team wins!  I am only in it for the awesome commercials!

XOXO

Erin

 

Do You Eat Enough Plants?

We all grew up with parents and teachers advocating that we should be eating fruit and vegetables 5 times a day. However, in this world of processed boxed foods, we see the term fruit or vegetable more often than not slapped on an item that really shouldn’t be considered a fruit or vegetable serving. Many of us are consuming extremely boxed and processed versions of real food that they are considering to be fruits or veggies.  In adulthood, and in the midst of a crazy busy life, we often forget that which we learned as a child. Few people doubt that fruits and vegetables are a good source of vitamins and nutrients, but does that mean that we are eating enough of them?

Consensus differs amongst academics regarding specific quantities, but the most up to date recommendations on this subject would advocate that an adult eat five servings of vegetables and two servings of fruit every day. That might sound like a lot, but when you break it down it really shouldn’t be considered all that much. In fact, it should be a basic standard. The bottom line is that we need to eat more plants. This is actually a hashtag I use a lot on Instagram on my nutritionist account.   God gave us fruits and vegetables for a reason.  Their colors are not just to look pretty- they represent different nutrients we need to keep our bodies strong. #eatmoreplants

When considering breakfast, many people will stick to that which they know. This often involves toast, cereal or even nothing more than a cup of coffee. Whether breakfast is or is not the most important meal of the day may be debatable, but there is no doubt that a good breakfast sets your body up for the day ahead. Very few people consider vegetables and low sugar fruits like berries  for their breakfast, when they should be stapes instead of the starchy and sugary choices. Switching a bowl of cereal (that turns to pure sugar once consumed) for a veggie omelette and a bowl of berries could make a huge difference in your overall health and in how you feel the rest of the day.  This type of breakfast will help keep you full and keep your blood sugar level for the rest of the day.  A breakfast of carbs and sugar sets you up for a day of tired and cranky and more hungry.

Lunch is a great time to load up on vegetables. Again, all too often people repeat the same mistake that they make at breakfast time. Deli made sandwiches and rolls may taste nice, but they are packed full of carbs and calories, which turn to sugar, and are often severely lacking in proper servings of vegetables. Swapping the sandwich for a homemade salad can be the perfect way to work on an imbalance you may have in your diet. Vegetables also make for ideal snacks. Ditch the packet of popcorn, the cookies or the fizzy drink you have to keep you going between lunch and dinner and swap it for raw veggies and hummus or apples and peanut butter. Always look for ways to take out carbs and sugar and processed items and replace with plants.

These are all small changes you can make to your diet, but these small changes can do wonders for your health, and your waistline. Vegetables should be at the core of our daily dietary intake, and yet they are all too often forgotten about for their more attractive carb-cousins. Ask yourself this; are you eating 5 servings of veg and 2 of low-sugar fruit every day? If not, make today the day all of that changes!

In Health!

XOXO

Erin

 

 

 

Low Carb Crab Cakes

Tonight for our first ever Tuesday night Facebook cooking LIVE, Ben and I did his famous Low Carb crab cakes.  These are so yummy!  Here is the ingredient list!

12oz crabmeat
2 tbsp finely diced red bell pepper27329563_10155196578620983_977898533_o                            2 tbsp finely diced green bell pepper
1 tbsp finely chopped parsley
1 tbsp minced onion
4 tbsp almond flour
2 eggs
1 1/2 tsp Tony Chachere’s creole seasoning

6-8 tbsp olive oil for the pan

 

 

 

 

Start by by making sure your crabmeat is extremely well drained.  If there is too much liquid, they will not bind well.  Fresh crabmeat is best over canned, because of the additives in the canned variety, but if that is all you have access to, it is fine as a last resort!

Preheat a pan with 3 tbsp of drizzled olive oil to a medium heat.  We set ours on about 6.

Crack two eggs into a bowl and beat well.

Add the peppers, cajun seasoning, minced onion, and parsley and combine well with the eggs.

Then add the crabmeat and mix well. Lastly, mix in the almond flour a little at a time until it is all combined well.

Carefully form silver dollar pancake sized cakes and place them gently in the heated pan.  Cook about 3 minutes on the first side until golden and then flip and cook for another 2-3 minutes.  Place on paper towels to drain for a few seconds before serving.

THAT IS IT!  DELISH!

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Enjoy! To watch us cook these crab-cakes live, just click here!

In Health!

XOXO

Erin and Ben

7 Low Carb Fiber Sources

Ah fiber, we hear so much chatter about it on a daily basis, yet many of us fail to get enough in our diets.  One of the FIRST things I tell my nutrition clients in their quest to be healthier is to eat more fiber. Especially since the main source is PLANTS!  We all need to add more plants to our diets.

Unfortunately, a lot of us have not been informed about what fiber does, or why you should be getting more. Is this you? NO worries!  I am going to change that today!

A Few Benefits of Adding More Fiber To Your Diet

  • Helps Control Cholesterol Levels – fiber comes in two types, soluble and insoluble fiber. Soluble fiber is able to bind to bile acids, which are then excreted. When bile acid levels are lowered, cholesterol is used up to replace the diminished supply of this essential digestive substance. This is a wonderful benefit for those who struggle with high bad cholesterol levels.  Many are able to come off the not-so-good-for-you cholesterol meds when they make dietary changes and add good gut health supplements to their daily regimen.
  • Helps Control Blood Sugar Levels – a diet high in fiber slows down the rate at which sugar enters the blood stream. The result is a more sustained entry of glucose into the body, along with accompanying insulin regulation. Getting more fiber is extremely important for my friends with diabetes or who have had any type of weight loss surgery.
  • Helps Maintain Regularity – if you experience occasional constipation, (hello bariatric friends) you are most likely deficient in fiber intake as well as unbalanced in the gut. Fiber is able to retain water, making stool easier to pass. Fiber helps to move the waste and ick and bacteria killed off by things like Pro Bio 5 OUT of the digestive tract. It is such a crucial piece of the gut health puzzle.  For those who take any type of iron supplement- fiber and magnesium like that in Bio Cleanse are VERY helpful in keeping the body regular.

 

  • May Help With Weight Loss – fiber helps with weight loss thanks to one simple fact; it keeps you fuller for a longer time! As long as glucose is slowly trickling into your blood, along with fiber absorbing fluids and bulking up, you are likely to eat less.

Ready to add some ridiculously simple fiber sources to your diet?

Here are some of the best sources of low carb fiber you can add today to get your body functioning better.

Flax Seeds

There are almost no carbs in flaxseeds because they contain so much fiber, and both soluble and insoluble varieties, with 1/3 being soluble. SONY DSC

Flax may just be the best low carb fiber sources, with 1 tablespoon yielding only 2 grams of carbs and 1.9 of which is fiber.

You can use whole or ground, whichever you prefer.  I love adding them to salads, soups, shakes, and also to things like stir fry and other veggie dishes.  When Ben makes his meatloaf, either beef, pork, or turkey, we always add a few spoonful’s of ground flax seed.

Avocados

A highly nutrient dense fruit, the avocado’s health benefits are plentiful. While it has 9 grams of carbs, 7 of those are fiber, which nets only 2 impact carbs and ideal for a low carb lifestyle.

Additionally, the avocado contains 2 grams of protein and 15 grams of healthy fats, both of which are essential for a healthy low carb body.

Key Nutrients In Just A 3.5 Ounce Serving Include:

  • 26% RDA of vitamin K
  • 20% RDA of folate
  • 17% RDA of vitamin C
  • 14% RDA of potassium
  • 14% RDA of vitamin B5
  • 13% RDA of vitamin B6
  • 10% RDA of vitamin E

Avocados also have more potassium than bananas, a nutrient that helps to assist with many vital internal body processes. A 3.5-ounce serving contains 14% of the RDA of potassium. This is a great swap for that banana after a workout for those trying to watch the carbs!

Several studies found that potassium intake helps to reduce blood pressure and lower risks for heart attack and strokes.

If that’s not enough, avocado also contains manganese, copper, magnesium, zinc, iron, vitamins B2 and B3, phosphorous and vitamin A.

Broccoli

Broccoli is amazing not just for its fiber level but also for its ridiculously low caloric density.

½ a cup of broccoli has only 31 calories, 2 grams of fiber, and 4 grams of carbs, bulking up stomach contents without a large carb or caloric load.

It also supplies a lot of vitamin A, vitamin C, and vitamin B-6.

Spinach and Chard

1 cup of chopped spinach has 1 carb and 1 gram fiber, so now carbs at all, and the same goes for chard! YUM!

Asparagus

½ a cup of cut cooked asparagus has 4 grams of carbs and 2 grams fiber.

Celery

1 cup of chopped celery has 3 grams of carbs and 2 grams of fiber.

Mushrooms

1 cup of sliced mushrooms has 2 gram of carbs and 1 gram of fiber.

As you can clearly see, there are a LOT of low carb, nutrient-dense choices for adding fiber to your daily routine!  Experiment and try new things and you just might be amazed at what you actually enjoy!

In Health!

XOXO

Erin