LC Pan Fried Whiting

What to do with soy flour? I tried to make a loaf of low-carb bread and that didn't turn out as expected. So, I used it as breading and it turned out GREAT!

Whole portion is 16g net carbs.

Each serving is  2.7g net carbs,

Ingredients

6 Whiting fillets, or any flaky white fish

1 lg Egg, beaten

1/2 cup Soy flour

1/2 cup Almond meal flour

1 tbsp Old Bay seasoning, or seafood seasoning

1 tsp salt, to taste

1 cup Oil (I used olive oil)

Instructions

Rinse the whiting fillets, and pat dry. 

Combine in a pan the soy flour, almond meal flour, Old Bay seasoning, and salt. 

Brush the fish with egg. Lightly dredge the fish in the flour pan. Set each piece of fish aside to let them absorb the flour.

Add oil to a non-stick pan and set heat to medium, heating oil until hot.  

Cook the fish until golden brown, about 3-4 minutes on each side. Remove from the pan and place on plate.

Optional: You can transfer the fish to a baking sheet and keep warm in the oven while you're frying the rest of the fish.

Bob's Red Mill Soy Flour
5g Net Carbs

Bob's Red Mill Almond Meal Flour
3g Net Carbs

Salmon Burgers

Salmon Burgers, just like Tuna Cakes but made with salmon and different ingredients.

Ingredients

15 oz (2-3 cans) salmon

1 lg egg

4 tbsp olive oil, divided 

1 tsp Worcestershire sauce

1/4 cup chopped parsley (or 1 tbsp dried)

2 tbsp dried onions

1 tbsp flour (optional, or substitute with coconut, soybean, or almond flour for low-carb)

1 tsp lemon juice

salt and pepper to taste

Instructions

In a small bowl whisk the egg, half of the olive oil, Worcestershire sauce until smooth. 

In a medium bowl lightly toss the salmon with the flour, parsley, onions, lemon juice, salt, and pepper.

Gently fold in the wet mixture in with the salmon mixture. 

Scoop the salmon mixture and form into four patties; lightly pack them.

In a large pan, heat remaining olive oil until shimmering. Add the salmon burgers and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. 

Serve the salmon with lemon wedges. 

Low Carb Pizza

Sometimes you want something other than cauliflower dough pizza. Sometimes you don't want to experiment with making your own crust using low-carb concoctions. Here is an easy thin crust pizza recipe.

Whole portion is 405 calories, 21g net carbs, 25.5g fat, 30.5g protein.
Each piece is 101 calories, 5.2g net carbs, 6.4g fat, 7.6g protein.

Ingredients

1 wrap Damascus All Natural Roll Ups - Whole Wheat Bake Sense or any low-carb wrap

2 tbsp olive oil, divided

1/2 cup shredded mozzarella cheese

1/2 cup  marinara sauce or pasta sauce

1 tbsp Parmesan cheese

1/4 tsp Italian seasoning (optional)

Instructions

Heat oven to 375 F.

Place wrap on a baking sheet lined with foil. Spray/brush olive oil on the wrap. Bake in the oven for 8 minutes, *then turn over the wrap and spray/brush remaining olive oil. Bake for 8 minutes. 

Take the wrap out of the oven and add sauce, mozzarella, Parmesan, and Italian seasoning. Return to the oven for 8-10 minutes, or until golden brown.

Wait for 1 minute before slicing the pizza.

*Note: The additional baking will give the crust a crispy crunch. You can skip this step if you want to add the ingredients straight on the wrap. Bake for 10-12 minutes instead.

Tuna Cakes

I really wanted crab cakes but didn't want to pay the price for them. After all, my New Year's resolution is to save more. So I made Tuna Cakes to satisfy the craving... and yes, these tuna cakes are very tasty indeed.

Ingredients

15 oz (2-3 cans) tuna

1 lg egg

4 tbsp olive oil, divided 

1 tbsp plain greek yogurt

1 tbsp mustard

1 tsp Worcestershire sauce

1 tsp Old Bay seasoning

1/4 cup chopped parsley (or 1 tbsp dried)

1 tbsp flour (optinal, or substitute with coconut, soybean, or almond flour for low-carb)

1 tsp lemon juice

Instructions

In a small bowl whisk the egg, half of the olive oil, yogurt, mustard, Worcestershire sauce until smooth. 

In a medium bowl lightly toss the tuna with the flour, parsley, Old Bay, and lemon juice.

Gently fold in the wet mixture in with the tuna mixture. 

Scoop the tuna mixture and form into four patties; lightly pack them.

In a large pan, heat remaining olive oil until shimmering. Add the tuna cakes and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. Optional: sprinkle additional Old Bay on each side.

Serve the tuna cakes with lemon wedges and mustard. 

Calculating Net Carbs

Counting Net Carbs is pretty straight forward except when sugar alcohol is involved. Most low-carb protein bars contain sugar alcohol in sweeteners. Examples of sugar alcohols include:

• Sorbitol
• Xylitol
• Mannitol
• Isomalt
• Maltitol
• Lactitol
• Erythritol
• Hydrogenated Starch Hydrolysates

Typically, you take the total carbs minus the fiber to get Net Carbs. This nutritional label tells us that this bar contains 20g Net Carbs (24 g total carb - 4 fiber).

20g Net Carb = 24 g Total Carb - 4g Dietary Fiber

Carb counting becomes more complex when sugar alcohol is involved. Take this label for example, just looking at the total carbs and fiber, the Net Carbs is 22g... but with the sugar alcohol ingredient, this bar contains 10g Net Carbs. Or does it? 

10g Net Carb = 24 g Total Carb - 2g Dietary Fiber - 12g Sugar Alcohol

The Atkins website specifically states "to calculate Net Carb count with sugar alcohols, simply subtract grams of sugar alcohols (including glycerin), as well as fiber, from total grams of carbs." Their formula is Net Carbs = Total Carb - Dietary Fiber - Sugar Alcohol. So according to Atkins, they claim that, their Caramel Nut Chew Bar is 2g Net Carbs. 

2g Net Carb = 17 g Total Carb - 6g Dietary Fiber - 9g Sugar Alcohol

However American Diabetes Association, NIH, and UCSF disagrees that the entire carb content in sugar alcohol is subtracted from total carbs. 

American Diabetes Association points out in their How do sugar alcohols affect blood levels? article that "if a food has more than 5 grams of sugar alcohols: Subtract ½ the grams of sugar alcohol from the amount of total carbohydrate in a serving of that food."

NIH stated in their Carbohydrate Issues: Type and Amount article that "only about half of the carbohydrate grams from sugar alcohols and half or less from dietary fiber are metabolized to glucose whereas almost all "other carbohydrate" (mainly starch such as amylose and amylopectin) becomes blood glucose.

USCF illustrated in their Counting Sugar Alcohols article that "sugar alcohol is INCOMPLETELY absorbed. Estimate that only half of the sugar in sugar alcohol will be absorbed and impact your blood sugar."

Thus the formula should be: 
If food has more than 5 grams of Sugar Alcohol, 
then Net Carb = Total Carb - Dietary Fiber - 1/2 Sugar Alcohol. 

Therefore the correct amount for the Caramel Nut Chew Bar is 6.5g Net Carbs, not 2g as marketed on their packaging.

6.5g Net Carb = 17 g Total Carb - 6g Dietary Fiber - 4.5g Sugar Alcohol

So what? What's the difference between a mere 2g and 6.5g Net Carbs? The difference is 4.5g Net Carbs per bar. If you eat two bars a day, that is an extra 9g Net Carbs consumed. And if there are other meals that contain sugar alcohol, the wrong amount will be logged in your diet journal - which could impact weight loss. Bottom line is being informed when reading nutrition labels will keep your carb count accurate and not go over your daily budget... especially in the Atkins Induction Phase, where you can only consume 20g Net Carbs a day.

Additional source:

http://livehealthy.chron.com/figure-sugar-alcohol-carbs-6694.html

LC No-Bake Cheesecake

This no-bake cheesecake tastes very good with the strawberry topping (optional). It's also very easy to make.

Whole portion is 520 calories, 4g net carbs, 52g fat, 14g protein.

Ingredients

For the cheesecake: 
1 env.  KNOX Unflavored Gelatine
1/2 cup sweetener (8 drops of stevia)
1 cup  boiling water
2 pkg.  (8 oz. each) cream cheese, softened
1 tsp.  vanilla

For the crust: 
1/2 cup almond meal
2 tbsp butter

For the strawberry topping:
1 env. Simply Delish Strawberry
14 oz Boiling water

Instructions
 

Cheesecake: 

Put gelatin and add boiling water; stir 5 minutes or until gelatin is completely dissolved.

Beat cream cheese and vanilla in large bowl with electric mixer on medium speed until creamy. You can also mix it by hand with a fork. Gradually add gelatine mixture, beating until well blended after each addition. Refrigerate 45 minutes or until thickened, stirring every 15 minutes. 

Crust:

While the cheesecake mixture has set for 15 minutes (1) - get it out of the fridge and mix it and refrigerate again. Then melt butter in microwave (about 20-30 seconds) and add in almond meal. Mix and pour into an 8x8 pan or individual bowls (8 servings). Even the mixture with a fork. Set aside.

When the cheesecake mixture has set for another 15 minutes (2) -

get it out of the fridge and mix it and refrigerate again. Then make the topping.

Topping:

Empty envelop into boiling water and stir until gelatin is dissolved. Set aside to allow it to somewhat cool but not completely.

When the cheesecake mixture has set for another 15 minutes (3) - get it out of the fridge and pour the mixture on top of the crust. Put them back in the refrigerator for about 10-15 minutes (4), until the topping is cool enough to pour over top.

When topping is cool enough, pour it over top of the cheesecake mixture and refrigerate 2 hours or until firm.

ENJOY!

  

Stevia Conversion

Packet to Packet Conversions
In general terms, most packet sweeteners are equal to each other or to two teaspoons of sugar. Check on the box to verify.  Source: http://www.cookingwithstevia.com/stevia_conversion_chart.html

Sugar	Stevia Blends	Aspartame	Saccharin	Acesulfame K	Sucralose
1 packet	1 packet	1 packet	1 packet	1 packet	1 packet

Bulk Conversions

Sugar	Granulated Artificial Sweeteners	Stevia Blends (Packets)	Stevia Blends (Bulk)	Clear Stevia Liquid	Pure Steviosides
2 tsp.	2 tsp.	1 packet	1/2 tsp.	1/4 tsp.	1/16 tsp.
1/4 cup	1/4 cup	6 packets	3 tsp.	1/2 tsp.	3/8 tsp.
1/3 cup	1/3 cup	8 packets	4 tsp.	3/4 tsp.	1/2 tsp.
1/2 cup	1/2 cup	12 packets	6 tsp.	1 1/4 tsp.	3/4 tsp.
3/4 cup	3/4 cup	18 packets	9 tsp.	1 3/4 tsp.	1 tsp.
1 cup	1 cup	24 packets	12 tsp.	2 1/2 tsp.	1 1/2 tsp.
2 cups	2 cups	48 packets	24 tsp.	5 1/4 tsp.	3 tsp.

Note: This chart compares 4 types of packaged stevia (stevia blends in packets and in some other form such as a jar or shaker) with artificial sweeteners that have been bulked up to equal sugar volume for volume. 

Note 2: To avoid a bitter taste: Although stevia sweetening strengths vary from one brand to another, when you use a brand high in steviosides, you can achieve a sweeter taste without bitterness. This chart is based on using an extract with over 90% steviosides and a minimum of 30% rebaudiosde A. Consequently, when using a pure stevioside with less then the stated requirements, reduce the amount of stevia listed on the chart above by about 30% - the final product will not be as sweet, but you'll avoid the bitter taste.

Skinny Berry Cobbler

This Skinny Berry Cobbler recipe is a variation from a recipe posted on a blog called Living a Changed Life.

Ingredients
Homemade Cake Mix:
2 3/4 cup flour
2 tsp baking powder
3/4 tsp salt
Frozen Organic Mixed Berry Blend
1 Can  diet Lemon-Lime soda (add 1 tsp Stevia if using Seltzer water)


Directions
Combine cake mix ingredients in a large bowl. Set aside.
Place frozen fruit in a 9x13 baking dish. Add cake mix over the top. Pour soda slowly over cake mix. DO NOT stir the cake mix and the soda  - this will give you a 'crust'. If you stir the two, you will have a cake like topping.

Bake 350 for 45-50 min or longer until berries are cooked.

Sparkling Cranberry Juice

Ingredients

4 oz pure cranberry juice (Trader Joe's)
4 oz chilled club soda or seltzer water (flavored or unflavored)

1-2 packs of Stevia, to taste

Put all ingredients in a glass. Stir. Garnish with a slice of orange or lime.

Skinny Cole Slaw

Ingredients
1/2 head of cabbage - shredded

Dressing:

1/2 cup Mayonnaise 

1/4 cup Almond Milk (or soy milk)
2 tablespoons lemon juice
2 packets Stevia
1/4 teaspoon celery seed
Salt and pepper to taste

Place cabbage in large bowl, adding any of the optional ingredients. Set aside. 

In a large bowl, combine all ingredients for the dressing. Add shredded cabbage, stir well. Refrigerate  Good for two weeks.

Hot and Sour Soup

A nice bowl of Hot and Sour soup to warm you up in the winter. Also does wonders for hangovers. 

Ingredients
4 dried Mushrooms (Shitake or Straw or any on hand)
14-16 oz Tofu, well drained
1/2 cup Canned bamboo shoots, drained
4 oz  Pork or chicken
4 cups Chicken stock (2 16 oz cans or make your own)
2 tbsp Balsamic vinegar
2 tbsp Apple cider vinegar
2 tbsp Cooking wine
1/4 tsp Pepper
1 tsp Salt
1 tbsp Soy sauce
2 tbsp Cornstarch (for low-carb, sub w/1 tbsp psyllium husk)
1 egg Scramble lightly
2 tsp Sesame oil
1 green onion Sliced thinly
Chili pepper (paste or like the dried ones on top of pizza)

Directions
Soak dried mushrooms with warm water for 30 minutes or until it is soft.

Slice thinly: tofu, mushrooms, and bamboo shoots.

Heat chicken stock and add chicken/pork, mushrooms, bamboo shoots, salt, and soy sauce.
Bring to a boil and then simmer for 5 minutes.
Add pepper, vinegar, and tofu. Return soup to a boil.
Mix cornstarch with 3 spoon of water and stir into soup. Make sure you stir or it will clump. Or use psyllium husk for low carb option.
Add eggs in a thin stream (like egg drop soup).
Remove from heat. Add the sesame oil and some green onions.

For more authentic recipe, add Woodear and dried Lily flower (dry goods that you get from an Asian store).