Low-Carb Chicken Curry


  • 2 tbsp. Coconut Oil
  • 1.5 inch Ginger
  • 1 medium Green Chilli
  • 2 small Shallots
  • 2 cloves Garlic
  • 2 tsp. Turmeric Powder
  • 1 stalk Lemongrass
  • 1/2 cup Coconut Milk (from the can)
  • 1/2 cup Water
  • 1/2 Large Zucchini diced in medallions
  • 1 head of Bok choy chopped
  • 3 large Chicken breast
  • 1/2 tsp. Salt
  • 1 tbsp. Cilantro, chopped
  • (Cauliflower rice- not included in nutrition count)



  1. Bruise 1 stalk Lemongrass. This will help release the aroma when cooking.
  2. With a pestle and mortar, pound 1.5 inch Ginger, 1 Green Chlli, 2 Shallots and 2 cloves Garlic. Alternatively, you can use a blender.
  3. In a pre-heated pot over medium heat, melt 2 tbsp. Coconut Oil. Once hot, add in the pounded ingredients and saute.
  4. After 3-4 minutes, add in 2 tsp. Turmeric Powder and the smashed Lemongrass and saute once again.
  5. Add in Chicken meat and mix well with the sauteed ingredients.
  6. Once the meat is coated, pour in 1/2 cup each Coconut Milk and Water.
  7. Add in 1/2 tsp. Salt and cover the pot. Let everything cook for about 20 minutes or until desired thickness is reached and chicken is cooked through.
  8. Sprinkle 1 tbsp. chopped Cilantro over the top and serve!

*Optional-Serve with cauliflower rice

This makes a total of 3 servings of Low-Carb Chicken Curry. Each serving comes out to be about 493 Calories, 35g Protein, 5g Net Carbs, and 37.5g Protein.

Summer Shrimp with Zucchini

Instructions (serves 4)

  • 1 tbsp. olive oil, extra-virgin, divided
  • 2 medium-small zucchinis, cut 1/4″ thick
  • 12oz. medium sized shrimp (peeled and deveined, cut tails off if desired)
  • 1 cup cherry tomatoes, cut in half 
  • 1/2 tsp. dried oregano
  • 1/2 tsp. ground black pepper, or to taste
  • 1/2 tsp. salt
  • 2 cloves of garlic, minced
  • 1/4 cup water
  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  2. Add zucchini in a single layer; increase heat to high and cook until bottoms are golden, about 2 minutes. Flip zucchini and cook until golden on other side, about 2 minutes more. Remove zucchini to a plate with a slotted spoon.
  3. Heat remaining teaspoon oil in same skillet.
  4. Add shrimp; sauté 1 to 2 minutes. Add tomatoes, oregano, salt and pepper; sauté until shrimp are almost just cooked through, about 1 minute.
  5. Stir in garlic and water; sauté, stirring to loosen bits from bottom of pan, until shrimp are cooked through and tomatoes are softened, about 1 to 2 minutes more.
  6. Return zucchini to skillet; toss and serve.
Shrimp with Zucchini and Tomatoes.png

Cheesy Cauliflower Tots



  • 2 cups cauliflower florets
  • 1 large egg
  • ¼ cup green bell pepper, chopped
  • ½ cup shredded part-skim mozzarella or shredded cheddar cheese
  • ⅛ cup Parmesan cheese, grated
  • ¼ cup Whole Wheat Panko breadcrumbs ( or 4C Gluten-Free Crumbs)
  • 1 tablespoon garlic powder
  • Kosher salt and black pepper to taste (about a dash of each)
  • ¼ cup fresh cilantro, chopped
  • cocout oil



1.Preheat oven to 375° and grease a baking sheet with coconut oil or line with parchment paper. While the oven is heating, steam cauliflower until fork-tender. Once the cauliflower is steamed, pulse in a food processor until coarsely grated, about 5 pulses.

2. Combine all of the ingredients, and stir together in a large mixing bowl. Because the mixture doesn’t expand in the oven, you can form the tots into any shape you like. I chose oval, for a more traditional look, but you could also form into balls, squares, or even hearts for a fun twist. Form the mixture into desired shape, and place tots on the baking sheet one at a time.
3. Bake for 10 minutes, then flip the tots over. Bake for an additional 10 minutes, or until golden brown.


Serves 6 (serving size: 7 tots)CALORIES 86; FAT 3.9g (sat 1.8g, mono 1.1g, poly 0.3g); PROTEIN 6g; CARB 6g; FIBER 1g; CHOL 53mg; IRON 1mg; SODIUM 175mg; CALC 111mg


INGREDIENTS (16 meatballs)

  • 1 lb. ground turkey (if you are lucky enough to find it)
  • 1/4 cup crumbled feta cheese
  • 2 Tbl (.5 oz) sundried tomatoes, chopped
  • 1 Tbl fresh thyme leaves (or 1/2 tsp dried thyme)
  • 1 egg
  • 1/2 tsp garlic powder
  • 1/4 cup almond flour
  • 2 Tbl water
  • olive oil for frying



  1. Combine all of the ingredients (except olive oil) in a medium bowl and mix well. Form 16 one inch meatballs and fry them in olive oil in a large saute pan. Do not crowd the meatballs or they won’t get brown and crisp – you may have to fry them in batches to get the best results. Cook for about 3 – 4 minutes, turn over and cook for an additional 3 – 4 minutes or until golden brown and cooked through. Remove from pan and place on paper towel-lined plate to absorb any extra oil. These can be eaten alone or served with marinara sauce and spaghetti squash for a complete meal.


Approximate nutrition info per meatball: 89 calories, 8g fat, .65g net carbs, 6g protein



INGREDIENTS (10 servings)potroast2-500x654.jpg

  • 2.5 – 3 lb boneless chuck roast
  • 1/2 cup salsa verde
  • 1/2 cup canned chopped green chilis
  • 1 cup diced tomatoes
  • 2 Tbsp dried onion flakes
  • 1 tsp garlic powder
  • 1/2 cup red and yellow peppers cut into strips
  • 1 tsp salt
  • 2 Tbsp ground cumin
  • 1 Tbsp ground coriander
  • 1 tsp dried oregano
  • 1 Tbsp chili powder
  • 1/2 tsp black pepper
  • 2 Tbsp apple cider vinegar



  1. Generously season the roast with salt and pepper. Sear in a hot pan until browned on all sides. Place the meat in the bottom of a 5qt crock pot (slow cooker). Add the salsa verde, chilis, and tomatoes to the pan you seared the meat in. Deglaze and bring to a boil. Pour over the meat in the crock pot. Add the onion flakes, garlic, peppers, salt, cumin, coriander, oregano, chili powder, black pepper, and apple cider vinegar and stir. Cook for 4hrs on high, or 6hrs on low (or until the meat is tender). Shred the meat and serve with your choice of toppings.


Approximate nutrition info per serving: 271 calories, 19g fat, 2g net carbs, 20g protein

Low-Carb Oatmeal


  • 1 cup coconut milk or unsweetened almond milk
  • 1 tablespoon flax seeds, whole
  • 1 tablespoon chia seeds
  • 1 tablespoon sunflower seeds
  • 1 pinch salt
  • Cinnamon (as much as you want)
  • 100% peanuts peanutbutter kxe0b0lepozotpslhpnf.jpg


  1. Mix all ingredients in a small sauce pan. Bring to a boil. Lower the heat and let simmer until desired thickness is reached. This shouldn’t take more than a couple of minutes.
  2. Top with butter and coconut milk – or almond milk and cinnamon – or fresh, unsweetened berries. The possibilities are endless!


Make a large batch of the dry ingredients and store in a big glass jar for an even quicker breakfast. This will be enough for 20 servings, corresponding to 3 tablespoons seed mix per serving:

1¼ cup flaxseeds
1¼ cup chia seeds
1¼ cup sunflower seeds
1 tablespoon cinnamon
½ teaspoon salt

Low-Carb Naan Bread with Melted Garlic Butter



  • ¾ cup coconut flour
  • 2 tablespoons ground psyllium husk powder
  • ½ teaspoon baking powder
  • 1 teaspoon salt
  • 6¾ tablespoons melted coconut oil
  • 2 cups boiling water
  • coconut oil, for frying
  • sea salt
Garlic butter

  • 3½ oz. butter
  • 1 – 2 garlic cloves, minced


  1. Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.
  2. Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.
  3. Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.
  4. Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.
  5. Heat the oven to 140°F (70°C) and keep the bread warm while you make more.
  6. Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.
  7. Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Asian Cabbage Stir-Fry


  • 123 lbs green cabbage
  • 13 lb butter
  • 113 lbs ground turkey/ chicken/ beefBeef-and-Cabbage-Stir-Fry-eat.jpg
  • 1 teaspoon salt
  • 1 teaspoon onion powder
  • ¼ teaspoon ground black pepper
  • 1 tablespoon white wine vinegar
  • 2 garlic cloves
  • 3 scallions, in slices
  • 1 teaspoon chili flakes
  • 1 tablespoon fresh ginger, finely chopped or grated
  • 1 tablespoon sesame oil
Wasabi mayonnaise

  • 1 cup mayonnaise
  • ½ – 1 tablespoon wasabi paste


  1. Shred the cabbage finely using a sharp knife or a food processor.
  2. Fry the cabbage in 2–3 ounces (60–90 g) butter in a large frying or wok pan on medium-high heat, but don’t let the cabbage turn brown. It takes a while for the cabbage to soften.
  3. Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.
  4. Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger and sauté for a few minutes.
  5. Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.
  6. Add scallions and cabbage to the meat. Stir until everything is hot. Add salt and pepper to taste, and top with the sesame oil before serving.
  7. Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.

Low-Carb Cauliflower Mash


  • 1 lb cauliflowerDSC04687.jpg
  • 3½ oz. grated parmesan cheese
  • 3½ oz. butter
  • ½ lemon, juice and zest
  • olive oil (optional)


  1. Cut the cauliflower into florets.
  2. Boil the cauliflower in plenty of lightly salted water a couple of minutes – just enough to retain a somewhat firm texture. Discard the water.
  3. Blend with the other ingredients in a food processor or hand blender.
  4. Salt and pepper to taste and add more olive oil or butter if you like.

Low-Carb Pancakes




  1. Blend all ingredients for the batter in a bowl with a spoon or a big fork. Let expand for 5 minutes or more.
  2. Heat butter or oil in a frying pan. Fry the pancakes on medium heat for 3–4 minutes on each side. Flip very carefully. Be sure not to let the cottage cheese lumps stick to the pan as they melt.
  3. Serve with blueberries or other berries, and heavy cream whipped until soft peaks form.