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Low Carb

Book

Recipes – List –
Ideas

Português &
English
Food/Alimentos
ALLOW/PERMITIDO

1. Eggs (Almost Zero)
Eggs are among the healthiest and most nutritious foods on the planet. They are loaded with all sorts of
nutrients, including important brain nutrients and compounds that can improve eye health.
Carbs: almost zero.

Meats
All types of meat are close to zero carb. One exception is organ meats like liver, which is about 5% carbs
(13).

2. Beef (Zero)
Beef is highly satiating and loaded with important nutrients like iron and B12. There are dozens
of different types of beef, from ribeye steak to ground beef to hamburger.
Carbs: zero.

3. Lamb (Zero)
Like beef, lamb meat contains numerous beneficial nutrients, including iron and B12. Lamb is often
grass-fed, and tends to be high in a beneficial fatty acid called conjugated linoleic acid, or CLA (14).
Carbs: zero.

4. Chicken (Zero)
Chicken is among the world's most popular meats. It is high in many beneficial nutrients, and an
excellent source of protein. If you're on a low-carb diet, then it may be a better choice to go for
the fattier cuts, like the wings and thighs.
Carbs: zero.

5. Pork, Including Bacon (Usually Zero)
Pork is another delicious type of meat, and bacon is a favorite of many low-carb dieters. Bacon is
a processed meat, so it definitely isn't a "health food." However, it is generally acceptable to eat
moderate amounts of bacon on a low-carb diet.Just try to buy your bacon locally, without artificial
ingredients, and make sure not to burn your bacon when cooking it.
Carbs: zero. But read the label and avoid bacon that is cured with sugar.

6. Jerky (Usually Zero)
Jerky is meat that has been cut into strips and dried. As long as it doesn't contain added sugar or
artificial ingredients, then jerky can be a perfect low-carb snack food. However, keep in mind that
a lot of the jerky available at the store is highly processed and unhealthy. Your best bet is to make
your own.
Carbs: Depends on the type. If it's just meat and seasoning then it should be close to zero.

Other Low-Carb Meats
 Turkey
 Veal
 Venison
 Bison

Fish and Seafood
Fish and other seafoods tend to be incredibly nutritious and healthy.
They are particularly high in B12, iodine and omega-3 fatty acids, nutrients which many people
don't get enough of.
Like meat, pretty much all fish and seafood contains next to no carbohydrate.

7. Salmon (Zero)
Salmon is among the most popular types of fish among health conscious individuals, for a good
reason. It is a type of fatty fish, meaning that it contains significant amounts of heart-healthy fats,
in this case omega-3 fatty acids. Salmon is also loaded with B12, iodine, and contains a decent
amount of vitamin D3.
Carbs: zero.

8. Trout (Zero)
Like salmon, trout is a type of fatty fish that is loaded with omega-3 fatty acids and other
important nutrients.
Carbs: zero.

9. Sardines (Zero)
Sardines are oily fish that are generally eaten almost whole, with bones and everything. Sardines
are among the most nutrient-dense foods on the planet, and contain almost every single nutrient
that the human body needs.
Carbs: zero.
10. Shellfish (4-5% Carbs)
It is a shame that shellfish rarely makes it to people's daily menus. However, they are among the
world's most nutritious foods, ranking close to organ meats when it comes to nutrient density.
Shellfish tends to contain small amounts of carbohydrates.
Carbs: 4-5 grams of carbs per 100 grams of shellfish.
Other Low-Carb Fish and Seafood
 Shrimp
 Haddock
 Lobster
 Herring
 Tuna
 Cod
 Catfish
 Halibut

Vegetables
Most vegetables are low in carbs. Leafy greens and cruciferous vegetables are particularly low,
with the majority of the carbs in them consisting of fiber. On the other hand, starchy root
vegetables like potatoes and sweet potatoes are high in carbs.

11. Broccoli (7%)
Broccoli is a tasty cruciferous vegetable that can be eaten both raw and cooked. It is high in vitamin
C, vitamin K and fiber, and also contains potent cancer-fighting plant compounds.
Carbs: 6 grams per cup, or 7 grams per 100 grams.

12. Tomatoes (4%)
Tomatoes are technically fruits/berries, but are usually eaten as vegetables. They are high in
vitamin C and potassium.
Carbs: 7 grams in a large tomato, or 4 grams per 100 grams.

13. Onions (9%)
Onions are among the tastiest plants on earth, and add powerful flavor to recipes. They are high
in fiber, antioxidants and various anti-inflammatory compounds.
Carbs: 11 grams per cup, or 9 grams per 100 grams.

14. Brussels Sprouts (7%)
Brussels sprouts are highly nutritious vegetables, related to broccoli and kale. They are very high
in vitamin C and vitamin K, and contain numerous beneficial plant compounds.
Carbs: 6 grams per half cup, or 7 grams per 100 grams.

15. Cauliflower (5%)
Cauliflower is a tasty and versatile vegetable that can be used to make all sorts of interesting
things in the kitchen. It is high in vitamin C, vitamin K and folate.
Carbs: 5 grams per cup, and 5 grams per 100 grams.

16. Kale (10%)
Kale is a very popular vegetable among health-conscious individuals. It is loaded with fiber,
vitamin C, vitamin K and carotene antioxidants. Kale has numerous health benefits.
Carbs: 7 grams per cup, or 10 grams per 100 grams.

17. Eggplant (6%)
Eggplant is another fruit that is commonly consumed as a vegetable. It has many interesting uses,
and is very high in fiber.
Carbs: 5 grams per cup, or 6 grams per 100 grams.

18. Cucumber (4%)
Cucumber is a popular vegetable with a mild flavor. It consists mostly of water, with a small
amount of vitamin K.
Carbs: 2 grams per half cup, or 4 grams per 100 grams.

19. Bell Peppers (6%)
Bell peppers are popular fruits/vegetables with a distinct and satisfying flavor. They are very high
in fiber, vitamin C and carotene antioxidants.
Carbs: 9 grams per cup, or 6 grams per 100 grams.

20. Asparagus (2%)
Asparagus is a highly delicious spring vegetable. It is very high in fiber, vitamin C, folate, vitamin K
and carotene antioxidants. It is also very high in protein compared to most vegetables.
Carbs: 3 grams per cup, or 2 grams per 100 grams.

21. Green Beans (7%)
Green beans are technically legumes, but they are usually consumed in a similar manner as
vegetables.
Calorie for calorie, they are extremely high in many nutrients, including fiber, protein, vitamin C,
vitamin K, magnesium and potassium.
Carbs: 8 grams per cup, or 7 grams per 100 grams.

22. Mushrooms (3%)
Mushrooms technically aren't plants, but edible mushrooms are often categorized as vegetables.
They contain decent amounts of potassium, and are high in some B-vitamins.
Carbs: 3 grams per cup, and 3 grams per 100 grams (white mushrooms).
Other Low-Carb Vegetables
 Celery
 Spinach
 Zucchini
 Swiss chard
 Cabbage
With the exception of starchy root vegetables, pretty much all vegetables are low in carbs. You
can eat a lot of vegetables without going over your carb limit.

Fruits and Berries
Even though fruits are generally perceived as being healthy, they are highly controversialamong
low-carbers.
That's because most fruits tend to be high in carbs compared to vegetables.
Depending on how many carbs you are aiming for, you may want to restrict your fruit intake to 1-
2 pieces per day. However, this does not apply to fatty fruits like avocados or olives. Low-sugar
berries, such as strawberries, are also excellent.

23. Avocado (8.5%)
The avocado is a unique type of fruit. Instead of being high in carbs, it is loaded with healthy fats.
Avocados are also extremely high in fiber and potassium, and contain decent amounts of all sorts
of other nutrients.
Carbs: 13 grams per cup, or 8.5 grams per 100 grams.
Keep in mind that the majority (about 78%) of the carbs in avocado are fiber, so it contains almost
no digestible ("net") carbs.

24. Olives (6%)
The olive is another delicious high-fat fruit. It is very high in iron and copper, and contains a
decent amount of vitamin E.
Carbs: 2 grams per ounce, or 6 grams per 100 grams.

25. Strawberries (8%)
Strawberries are among the lowest carb and most nutrient-dense fruits you can eat. They are
very high in vitamin C, manganese and various antioxidants.
Carbs: 11 grams per cup, or 8 grams per 100 grams.

26. Grapefruit (11%)
Grapefruits are citrus fruits that are related to oranges. They are very high in vitamin C and
carotene antioxidants.
Carbs: 13 grams in a half grapefruit, or 11 grams per 100 grams.

27. Apricots (11%)
The apricot is an incredibly delicious fruit. Each apricot contains little carbohydrate, but plenty of
vitamin C and potassium.
Carbs: 8 grams in 2 apricots, or 11 grams per 100 grams.
Other Low-Carb Fruits
 Lemons
 Kiwi
 Oranges
 Mulberries
 Raspberries

Nuts and Seeds
Nuts and seeds are very popular on low-carb diets. They tend to be low in carbs, but high in fat,
fiber, protein and various micronutrients.
Nuts are often eaten as snacks, but seeds are rather used for adding crunch to salads or recipes.
Nut flours and seed flours (such as almond flour, coconut flour and flax seed meal) are also often
used to make low-carb breads and other baked foods.

28. Almonds (22%)
Almonds are incredibly tasty and crunchy. They are loaded with fiber, vitamin E and are among the
world's best sources of magnesium, a mineral that most people don't get enough of.
Additionally, almonds are incredibly filling, and have been shown to promote weight loss in some
studies (15, 16).
Carbs: 6 grams per ounce, or 22 grams per 100 grams.

29. Walnuts (14%)
The walnut is another delicious type of nut. It is particularly high in the omega-3 fatty acid ALA,
and also contains various other nutrients.
Carbs: 4 grams per ounce, or 14 grams per 100 grams.

30. Peanuts (16%)
Peanuts are technically legumes, but tend to be prepared and consumed like nuts. They are very
high in fiber, magnesium, vitamin E and various important vitamins and minerals.
Carbs: 5 grams per ounce, or 16 grams per 100 grams.

31. Chia Seeds (44%)
Chia seeds are currently among the world's most popular health foods. They are loaded with many
important nutrients, and can be used in all sorts of low-carb friendly recipes.
Chia seeds are extremely high in fiber, and may be the richest source of dietary fiber on the planet.
Carbs: 12 grams per ounce, or 44 grams per 100 grams.
However, keep in mind that about 86% of the carbs in chia seeds are fiber, so in reality they contain
very few digestible ("net") carbs.
Other Low-Carb Nuts and Seeds
 Hazelnuts
 Macadamia nuts
 Cashews
 Coconuts
 Pistachios
 Flax seeds
 Pumpkin seeds
 Sunflower seeds

Dairy
If you tolerate dairy, then full-fat dairy products are excellent low-carbohydrate foods. Just make
sure to read the label and avoid anything with added sugar.

32. Cheese (1.3%)
Cheese is among the tastiest low-carbohydrate foods, and can be eaten both raw and in all sorts
of delicious recipes. It goes particularly well with meat, such as on top of a burger (without the
bun, of course).
Cheese is also highly nutritious. A single thick slice of cheese contains a similar amount of nutrients
as an entire glass of milk.
Carbs: 0.4 grams per slice, or 1.3 grams per 100 grams (cheddar).

33. Heavy Cream (3%)
Heavy cream contains very little carbohydrate and protein, but is high in dairy fat. Some low-
carbers put it in their coffee, or use it in recipes. A bowl of berries with some whipped cream can
be a delicious low-carb dessert.
Carbs: 1 gram per ounce, or 3 grams per 100 grams.

34. Full-Fat Yogurt (5%)
Full-fat yogurt is exceptionally healthy. It contains many of the same nutrients as whole milk, but
yogurt with live cultures is also loaded with beneficial probiotic bacteria.
Carbs: 11 grams per 8 ounce container, or 5 grams per 100 grams.

35. Greek Yogurt (4%)
Greek yogurt, also called strained yogurt, is very thick compared to regular yogurt. It is very high
in many beneficial nutrients, especially protein.
Carbs: 6 grams per container, or 4 grams per 100 grams.

Fats and Oils
There are many healthy fats and oils that are acceptable on a low-carb, real food-based diet.
Just make sure to avoid refined vegetable oils like soybean oil, corn oil and others, because these
are very unhealthy when consumed in excess.

36. Butter (Zero)
Once demonized for the high saturated fat content, butter has been making a comeback. Choose
grass-fed butter if you can, it is higher in some nutrients.
Carbs: zero.

37. Extra Virgin Olive Oil (Zero)
Extra virgin olive oil is the healthiest fat on the planet. It is a staple ingredient on the heart-
healthy Mediterranean diet.
It is loaded with powerful antioxidants and anti-inflammatory compounds, and has impressive
benefits for cardiovascular health.
Carbs: zero.

38. Coconut Oil (Zero)
Coconut oil is a very healthy fat, loaded with medium-chain fatty acids that have powerful
beneficial effects on metabolism. They have been shown to reduce appetite, boost fat burning and
help people lose belly fat (17, 18, 19, 20).
Carbs: zero.
Other Low-Carb Friendly Fats
 Avocado oil
 Lard
 Tallow

Low Carb Flour Substitutes

1. Coconut flour

2. Almond flour

3. Almond meal

4. Flax meal

Beverages
Most sugar-free beverages are perfectly acceptable when eating low-carb.
Keep in mind that fruit juices are very high in sugar and carbs, and should definitely be avoided.

39. Water
Water should be your go-to beverage, no matter what the rest of your diet consists of.
Carbs: zero.

40. Coffee
Despite having been demonized in the past, coffee is actually very healthy.
It is the biggest source of antioxidants in the diet, and coffee drinkers have been shown to live
longer and have a lower risk of several serious diseases, including type 2 diabetes, Parkinson's
disease and Alzheimer's. Just make sure not to add anything unhealthy to your coffee. Black is
best, but some full-fat milk or heavy cream is fine as well.
Carbs: zero.

41. Tea
Tea, especially green tea, has been studied quite thoroughly and shown to have all sorts of
impressive health benefits. It may also boost fat burning slightly (27, 28).
Carbs: zero.

42. Club Soda / Carbonated Water
Club soda is pretty much just water with added carbon dioxide. It is perfectly acceptable as long
as there is no sugar in it. Read the label to make sure.
Carbs: zero.

43. Dark Chocolate
This may surprise some people, but quality dark chocolate is actually the perfect low-carb treat.
Just make sure to choose real dark chocolate with a 70-85% cocoa content (or higher), then it
won't contain much sugar. Dark chocolate has numerous benefits, such as improved brain function
and reduced blood pressure. Studies also show that dark chocolate eaters have a much lower risk
of heart disease.
Carbs: 13 grams per 1-ounce piece, or 46 grams per 100 grams. This depends on the type, so make
sure to read the label.
Keep in mind that about 25% of the carbs in dark chocolate are fiber, so the total digestible carb
content is lower.

44. Herbs, Spices and Condiments
There is an endless variety of delicious herbs, spices and condiments that you can eat. Most of
them are very low in carbs, but pack a powerful nutritional punch and help add flavor to meals.
Some notable examples include salt, pepper, garlic, ginger, cinnamon, mustard and oregano.

45. Sugar substitutes
1. Stevia

2. Erythritol

46. Other’s (PASTA, RICE)

Shiritaki have rice and pasta made based on a plant in china. ZERO CALORIES, ZERO CARBS and

delicious if made with a good taste sauce!
BREAKFAST/ café da
manha
RECEITAS
1. Fennel And Ginger Grain Free Granola
Ingredients
 20 g desiccated/shredded coconut unsweetened
 7.5 g sunflower seeds
 7.5 g pumpkin seeds
 0.1 tbsp dried fennel seeds
 0.1 tbsp ground ginger
 0.1 tbsp ground cardamon
 0.25 tbsp granulated sweetener of choice or more, to your taste
 2.5 g coconut oil melted

Instructions
1. Place all the ingredients in a large roasting dish.
2. Mix together with a large spoon.
3. Bake in the oven at 180C/350F for 20 minutes but you must turn the mixture every 3-4
minutes. I set my timer each time I put it back in the oven as it is too darn easy to
forget and lose an expensive batch of grain free granola if it accidentally burns.
4. Once the entire grain free granola is browned and baked, remove from the oven and
allow to cool completely before placing in storage jars.

Recipe Notes
 Serving size is 1/2 cup, aprox 43g.
 I store mine in the pantry, even in the summer where it should last for up to a month.
 Alternatively, store in the fridge for up to 2 months or can be frozen for up to 3 months.

2. 1 minute keto MUFFIN

Ingredients
 1 large egg
 2 tsp coconut flour
 pinch baking soda
 pinch salt

Instructions
1. Grease a ramekin dish with coconut oil or butter.
2. In a mug, mix all the ingredients together with a fork to ensure it is lump free.
3. Place the 1 minute keto muffin dough in the greased ramekin and cook in the microwave
on HIGH for 1 minute. Alternatively, they can be baked in an oven, at 200C/400F for 12
minutes.
4. Cut in half and serve.

3. LCHF Big Breakfast
Ingredients
 2 eggs - medium
 2 slices bacon
 mushrooms
 tomatoes
 spinach

Instructions
1. Heat oil such as olive oil or coconut oil in the frying pan.
2. Fry the eggs, bacon, mushrooms and tomatoes until cooked.
3. Remove from the pan and add some leafy greens to the bacon fat, stir until wilted.
Serve and enjoy.

Recipe Notes
There's not much of a recipe here but just to say go all out at the weekend and indulge
in a big breakfast.
I'm sure this is how most people think we eat every day - bacon and eggs. But it is the
addition of as many vegetables as you can that takes it to another level and makes it so
nutritious. Even add some cream cheese so the children will eat their greens.

What else do you love to add to your big breakfast? I love wilted spinach, haloumi, zucchini,
mushrooms, and butter – nom nom.
4. 1 minute english MUFFIN

Ingredients
 1 1/2 teaspoons coconut oil softened if hard
 1 1/2 tablespoons almond butter
 1 egg at room temperature
 1 tablespoon coconut flour
 1/4 teaspoon baking powder
 1/8 teaspoon salt

Instructions
1. Stir together coconut oil, almond butter, and egg until well combined.
2. Stir in coconut flour, baking powder and salt.
3. Microwave on HIGH for 1 minute to 1 min 30 seconds.
4. Remove the muffin from the cup and slice in half.

5. WAFFLES

Ingredients
 5 eggs - medium separated
 4 tbsp coconut flour
 4 tbsp granulated sweetener of choice or more, to taste
 1 tsp baking powder
 2 tsp vanilla
 3 tbsp full fat milk or cream
 125 g butter melted

Instructions
First bowl.
1. Whisk the egg whites until firm and form stiff peaks.
Second bowl
1. Mix the egg yolks, coconut flour, sweetener, and baking powder.
2. Add the melted butter slowly, mixing to ensure it is a smooth consistency.
3. Add the milk and vanilla, mix well.
4. Gently fold spoons of the whisked egg whites into the yolk mixture. Try to keep as much
of the air and fluffiness as possible.
5. Place enough of the waffle mixture into the warm waffle maker to make one waffle. Cook
until golden.
6. Repeat until all the mixture has been used.

6. Cream Cheese Pancakes
INGREDIENTS
 2 oz cream cheese
 2 eggs
 1 tsp granulated sugar substitute
 1/2 tsp cinnamon

INSTRUCTIONS
1. Put all ingredients in a blender or magic bullet. Blend until smooth.
2. Let rest for 2 minutes so the bubbles can settle.
3. Pour 1/4 of the batter into a hot pan greased with butter or pam spray.
4. Cook for 2 minutes until golden, flip and cook 1 minute on the other side.
5. Repeat with the rest of the batter.
6. Serve with sugar free syrup (or any syrup of your choice) and fresh berries.
7. Ham and Cheese Crepes

Ingredients
Crepes (8 crepes)
 6 oz cream cheese, softened in the microwave
 6 large eggs
 1/3 cup Parmesan cheese, grated
 1 1/2 tablespoon coconut flour, optional but improves texture
 1 teaspoon erythritol, optional
 1/8 teaspoon xanthan gum 2-3 pinches
 1 tablespoon melted butter or ghee
Ham and Swiss Filling
 8 slices Black Forest ham (3 oz) I used Oscar Meyer DeliFresh
 6 oz Swiss cheese shaved or grated (I used Jarlsberg), g
Other Items
 dinner plate for stacking crepes
 a very thin flat spatula about 3 across
 a pastry brush
 Serving platter for the Ham and Swiss Crepes

Instructions
1. Blender: Place the eggs, cream cheese, Parmesan cheese, and erythritol in the blender.
Blend on low until the ingredients are completely combined. With the blender running,
sprinkle the coconut flour and the xanthan gum over the batter and continue blending until
thick, scraping the sides down at least once. Finish with the blender on medium speed for
a few seconds. Let the batter sit for several minutes (about 10).
2. Prep the Pan: Put a non-stick pan over medium heat. When a drop of water sizzles and
jumps across the surface, it is ready. Turn the heat down just a ti ny bit and lightly brush
the pan with butter. Lightly brush the spatula, too.
3. Tilt and Swirl: Stir the batter. Pour the batter into a 1/4 cup measure and then into the
middle of the pan. Resist the urge to scrape the measuring cup out with your finger. Gra sp
the pan by the handle and begin tilting it in a circular motion to spread the batter into a
circle. It won't be perfect and that's okay. I can get the batter to go around the pan 3
times, ever increasing the size of my circle before it stops, resulting in a 6-7 inch crepe.
4. Cook, Shimmy and Flip: Let the crepe cook for about 1 1/2 minutes or until the top of
the crepe looks dull and the edge browns. You can touch it with your finger to see if it's
still wet or just about set. Now, gently work the spatula under the edge of the crepe by
shimmying it and lift the edge. With the fingers of your other hand, gently grasp the crepe
and lift it a little higher while sliding the spatula under the crepe further. Flip the crepe
and let it cook for about 15-20 seconds more.
5. Stack: Remove the crepe to the plate and begin the process again making sure to lightly
butter the pan and the spatula after each crepe. Stack the crepes one on top of the other.
Let cool and refrigerate or use right away.
6. Assemble: Pre-heat oven to 175 F degrees. Heat a non-stick pan over medium to
medium-low heat. When hot, put one crepe in the center of the pan and add about 1/4 cup
of grated cheese. Place the ham on one side of the crepe. When the cheese has begun to
melt (about 1 minute), fold the side of the crepe with out the ham over the ham forming a
half circle. Then fold in half making a quarter circle. Place the filled crepe on the platter
and into the warm oven. Continue until all of the crepes have been filled.

8. Coconut Flour Porridge Breakfast Cereal
Ingredients
 2 tablespoons coconut flour
 2 tablespoons golden flax meal
 3/4 cup water
 pinch of salt
 1 large egg, beaten
 2 teaspoons butter or ghee
 1 tablespoon heavy cream or coconut milk
 1 tablespoon Sukrin Gold or your favorite sweetener

Instructions
1. Measure the first four ingredients into a small pot over medium heat and stir. When it
begins to simmer, turn it down to medium-low and whisk until it begins to thicken.
2. Remove the coconut flour porridge from heat and add the beaten egg, a half at a time,
while whisking continuously. Place back on the heat and continue to whisk until the
porridge thickens.
3. Remove from the heat and continue to whisk for about 30 seconds before adding the
butter, cream and sweetener.
4. Garnish with your favorite toppings. (5.6 grams net carbs)

9. Cauliflower Hash Browns
INGREDIENTS
*Click on the underlined text below to buy ingredients!
 1 head Cauliflower (shredded/riced using a food processor or grater)
 1/2 large Onion (shredded using a food processor or grater)
 2 tbsp Golden flaxseed meal
 1/2 tsp Garlic salt (or sea salt)
 1 large Egg
 1-2 large Egg white (see instructions)
 Oil for frying

INSTRUCTIONS
Microwave the riced cauliflower for 2-3 minutes, until tender. (Alternatively, you can steam it.) Set aside
to cool.
Meanwhile, whisk together the shredded onion, golden flaxseed meal, garlic salt, egg, and one egg white
in a large bowl.
When the riced cauliflower is cool enough to handle, wrap it in a cheesecloth or towel. Squeeze tightly
over the sink to drain as much moisture as possible. (I drained more than a cup of liquid.)
Stir the cauliflower into the bowl with the other ingredients. If it doesn't stick together well when trying
to form a patty (i.e. if your head of cauliflower was very large), add another egg white.
Heat a generously oiled skillet over medium heat. Drop tablespoonfuls of the cauliflower mixture onto the
pan and press down with a spatula to form hash brown patties. Cook for 2-4 minutes, until the bottom is
browned, then flip and repeat for 2-4 minutes on the other side. Repeat with the remaining cauliflower
mixture.

10. 4 Items Flourless Waffle

INGREDIENTS
*Click on the underlined text below to buy ingredients!
 4 large Eggs
 1/2 cup Almond butter *
 1 tbsp Erythritol (or any sweetener of choice)
 1/2 tsp Gluten-free baking powder

INSTRUCTIONS
1. Blend all ingredients in a blender or food processor, or in a bowl using a hand mixer, until
smooth.
2. Spray or brush the waffle maker lightly with oil of choice or butter. Preheat according to the
manufacturer instructions. Once the bubbles in the batter have settled, pour half the batter
evenly into the waffle maker and close.
3. Follow manufacturer instructions to finish cooking. (On my waffle maker, I set the temperature
to medium and waited until steam was no longer coming out - about 4 1/2 minutes.)
4. Repeat step 2 with the remaining batter.
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LUNCH DINNER/ almoço
janta
RECEITAS

INGREDIENTS

 4 large eggs
 1/4 c. milk
 1 tbsp. butter
 Your choice of meat cooked
 1 1/2 c. shredded cheddar, divided
 1 avocado, cut into thin slices
 1/2 c. grape tomatoes, quartered
 kosher salt
 Freshly ground black pepper
 1 tbsp. Chopped chives

DIRECTIONS

1. In a large bowl, whisk together eggs and milk. Season with salt and pepper.

2. In a medium skillet over medium heat, melt butter. Pour 1/3 of the egg mixture into the
skillet, moving to create a thin layer that covers the entire pan.

3. Cook for 2 minutes. Add 1/2 cup cheddar and cover for 2 minutes more, until the cheese is
melty.

4. Add your meat, avocado and tomatoes to the center of egg wrap. Using a spatula, fold
both ends over filling and "glue" shut with melted cheese. Remove from pan.

5. Garnish with chives and serve.

Bolinho de carne

INGREDIENTS

 1 lb. ground beef
 2 cloves garlic, minced
 1 large egg
 1/3 c. bread crumbs
 2 tbsp. chopped fresh parsley, plus more for garnish
 kosher salt
 Freshly ground black pepper
 1 tbsp. vegetable oil
 2 c. marinara
 10 slices provolone
 1/2 c. freshly grated Parmesan

DIRECTIONS

1. Make meatballs: In a large bowl, combine ground beef, garlic, egg, bread crumbs and
parsley. Season generously with salt and pepper, then mix with a spatula until just
combined.

2. Using your hands, form into 12 evenly sized balls. In a large skillet over medium-high heat,
heat oil. Add meatballs in a single layer and sear on all sides until a nice crispy crust
develops, about 2 minutes per side.

3. Pour marinara around the meatballs and stir until the meatballs are fully sauced. Simmer
for 10 more minutes. Remove from heat.

4. Place 2 to 3 meatballs on one slice of provolone. Sprinkle with Parmesan and parsley and
fold over provolone to make a sandwich.

5. Repeat until all meatballs are used. Serve.

CARROT FRIED

INGREDIENTS

 1 lb. ground beef
 2 cloves garlic, minced
 1 large egg
 1/3 c. bread crumbs
 2 tbsp. chopped fresh parsley, plus more for garnish
 kosher salt
 Freshly ground black pepper
 1 tbsp. vegetable oil
 2 c. marinara
 10 slices provolone
 1/2 c. freshly grated Parmesan
DIRECTIONS

1. Make meatballs: In a large bowl, combine ground beef, garlic, egg, bread crumbs and
parsley. Season generously with salt and pepper, then mix with a spatula until just
combined.

2. Using your hands, form into 12 evenly sized balls. In a large skillet over medium-high heat,
heat oil. Add meatballs in a single layer and sear on all sides until a nice crispy crust
develops, about 2 minutes per side.

3. Pour marinara around the meatballs and stir until the meatballs are fully sauced. Simmer
for 10 more minutes. Remove from heat.

4. Place 2 to 3 meatballs on one slice of provolone. Sprinkle with Parmesan and parsley and
fold over provolone to make a sandwich.

5. Repeat until all meatballs are used. Serve.

TACO TOMATOS

INGREDIENTS

 4 tomatoes
 1 tbsp. extra-virgin olive oil
 1 medium onion, chopped
 1 lb. ground beef
 1 packet taco seasoning
 kosher salt
 Freshly ground black pepper
 2/3 c. shredded Mexican cheese
 1/2 c. shredded iceberg lettuce
 1/2 c. sour cream

DIRECTIONS

1. In a medium skillet over medium heat, heat oil. Add onion and cook until tender, about 5
minutes. Add ground beef and taco seasoning, breaking up the meat with a wooden
spoon. Season with salt and pepper, and cook until the beef is no longer pink, about 6
minutes. Drain fat and set aside.
2. Flip tomatoes so they are stem-side down. Cut the tomatoes into six wedges, being careful
to not cut completely through the tomato. Carefully spread open the wedges.

3. Divide taco meat evenly among the tomatoes, then top each with cheese, lettuce, and
sour cream. Serve.

HOT DOGS

Ingredients:
o 4 kosher hot dogs

o 1 1/2 cups shredded mozzarella

o ¾ cup almond meal/flour

o 1 tsp xanthan gum

o 2 tbs cream cheese

o 2 eggs (one for dough, one for egg wash)
Everything Spice Mix:

o 2 tablespoons sesame seeds

o 2 tablespoons poppy seeds

o 1 tablespoon dried minced onion

o 2 teaspoons dried minced garlic
o 1 teaspoon pretzel salt or other coarse salt

Method:
1. Preheat oven to 400 degrees. Line a sheet pan with parchment paper or a silpat.

2. Place mozzarella & cream cheese in a medium sized microwaveable bowl and microwave for about 1.5 minutes. Stir to

combine everything. Make sure all the cheese is melted.

3. In a separate bowl, add almond meal, 1 egg and xanthan gum. Mix until combined.

4. Add the hot cheese to the almond mixture and work the to into each other. Using a rubber spatula works, or wetting your

hands and kneading it in the bowl. Mix until you have a homogeneous dough.

5. Portion dough into 4 balls and on a silpat or parchment paper, gently roll each one out to about 15″ log. Having wet

hands will help from sticking to you!

6. Wrap one piece of dough around each hot dog.

7. Beat remaining egg in a small bowl to make your egg wash. Brush onto each dog.

8. Mix all of the Everything Bagel Spices into a medium bowl and dip each dog into it, covering the dough completely.

9. Place dogs on lined sheet pan and bake for about 20 minutes, the dough should be slightly golden.

10. YUM!

Description

A delicious Middle Eastern egg dish made on the stovetop. Vegetarian, gluten free, healthy and tasty.
Ingredients

 1 tbsp olive oil
 1/2 onion, peeled and diced
 1 clove garlic, minced
 1 bell pepper, seeded and chopped
 4 cups ripe diced tomatoes, or 2 cans (14 oz. each) diced tomatoes
 2 tbsp tomato paste
 1 tsp mild chili powder
 1 tsp cumin
 1 tsp paprika
 Pinch of cayenne pepper, or more to taste (careful, it's spicy!)
 Pinch of sugar (optional, to taste)
 Salt and pepper, to taste
 6 eggs
 1/2 tbsp fresh chopped parsley (optional, for garnish)

Instructions

1. Heat a deep, large skillet or sauté pan on medium. Slowly warm olive oil in the pan. Add chopped
onion, sauté for a few minutes until the onion begins to soften. Add garlic and continue to sauté till
mixture is fragrant.

2. Add the diced bell pepper, sauté for 5-7 minutes over medium until softened.

3. Add tomatoes and tomato paste to pan, stir until blended. Add spices and sugar, stir, and allow mixture
to simmer over medium heat for 5-7 minutes until it starts to reduce.

4. At this point, you can taste the mixture and spice it according to your preferences. Add salt and pepper
to taste, more sugar for a sweeter sauce, or more cayenne pepper for a spicier shakshuka (be careful
with the cayenne... it is extremely spicy!).

5. Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over
the sauce. I usually place 5 eggs around the outer edge and 1 in the center. The eggs will cook "over
easy" style on top of the tomato sauce.

6. Cover the pan. Allow mixture to simmer for 10-15 minutes, or until the eggs are cooked and the sauce
has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn't reduce too much,
which can lead to burning.

7. Some people prefer their shakshuka eggs more runny. If this is your preference, let the sauce reduce
for a few minutes before cracking the eggs on top-- then, cover the pan and cook the eggs to
taste. Garnish with the chopped parsley, if desired.

8. Shakshuka can be eaten for breakfast, lunch, or dinner. For breakfast, serve with warm crusty bread or
pita that can be dipped into the sauce (if you are gluten-intolerant or celebrating Passover, skip the
bread). For dinner, serve with a green side salad for a light, easy meal.
Snacks
RECEITAS

Baked Zucchini Chips
 1 zucchini
 canola cooking spray
 seasoned salt, or other seasoning(s) of your choice

Preheat oven to 225 degrees Fahrenheit. Line a baking sheet with parchment paper or nonstick
foil, and spray with canola oil. Set aside.

Slice zucchini into thin medallions, about the thickness of a quarter. (You can either use a knife &
a very steady hand, or a mandoline slicer.)

Lay out slices on prepared baking sheet, and spray tops lightly with additional cooking
spray. Sprinkle with seasonings of your choice. (A note on seasoning, however - use LESS than
what seems appropriate. These shrink considerably in the oven, and if you use too much it gets
very concentrated. It's better to end up underseasoning and add more later.)

Place in preheated oven and bake 45 minutes. Rotate baking sheet, and bake an additional 30-50
minutes, until chips are browned and crisped to your liking. These are best eaten within a couple
hours of removing from the oven, as they start to get chewy if left out. One zucchini makes one
serving (1/4 C. - 1/3 C. of chips depending on the size of your squash).
Low Carb Chili Doritos
Ingredients
¾ cup almond meal
¼ cup of flax seed
¼ cup of coconut flour
¼ cup of unsalted butter (can use salted but the chip will be more salty)
1 large egg
1 1/2 tsp of chili pepper spice (use more if you like it extra spicy)
1 tsp of onion powder
½ tsp of cumin
½ tsp of paprika
½ tsp of salt
Instructions
1. Heat oven to 350 degrees.
2. Line a large flat baking sheet with parchment paper.
3. Mix all of the ingredients in a food processor.
4. Divide the dough into 2 balls.
5. Place one ball between two large sheets of parchment paper. On a flat
surface use a rolling pin to flatten the dough. Flatten the dough to the thickness of
a thin cracker.
6. Lift off the top of the parchment paper.
7. Using a knife or pizza cutter, cut the dough into triangles.
8. Take off any dough leftover from cutting. Place it with the other ball.
9. Gently lift the parchment paper with the cut dough, and invert it onto the
baking sheet with the parchment paper.
10. Gently pull the parchment paper off leaving the dough on the baking sheet.
11. Bake in the oven at 350 degrees for 7 ½-10 minutes. The chips are done
when the dough is crispy and light brown.12.Repeat for the second ball of dough.
The recipe makes about 30 Doritos.
Serve with salsa, taco dip etc. Store the chips in a bag or container without the lid
or bag closed. It helps the chips stay crisp longer.
Truffle

Ingredients

 9 ounces heavy cream
 1/2 cup Pyure Stevia Blend Sweetener (see post for substitution notes)
 1 package best quality unsweetened baking chocolate (4 ounces), chopped

Instructions

1. Place chocolate in a shallow heatproof bowl. Set aside.
2. Warm cream and sweetener in a small saucepan over medium-low heat. Heat until sweetener
dissolves and mixture is hot but not simmering.
3. Pour hot cream over chocolate. Let sit for one minute, and then gently whisk together using a
fork. It will form a thick (but still liquid) mixture.
4. Refrigerate ganache until firm.
5. Line a baking sheet with parchment. Use a small cookie scoop to scoop truffle mixture onto
parchment.
6. Store truffles in the refrigerator. Allow to "temper" at room temperature for a few minutes
before enjoying.

Net carbs per truffle = 1 gram

BROWNIE

INGREDIENTS
1½ Cups Walnuts or pecans
4 Cups Wholesome Sweeteners Zero Organic zero Erythritol
1 Cup Un-sweetened coconut flakes
¾ Cups Pure cacao powder
1 Tablespoon Roasted carob powder (opt)
1½ Teaspoons Coffee powder
½ Teaspoons Salt
½ Teaspoons Baking powder
½ Cups Warm Water
3 Large eggs
1 Tablespoon Vanilla extract
½ Cups Roasted almond butter
⅓ Cups Coconut oil

The Best Flourless Brownies Ever

1. 4 large eggs
2. 1 cup unsweetened cocoa powder
3. 1 cup coconut palm sugar (see “Stevia sugar substitute chart”below)
4. 1/4 cup + 1 tbsp coconut oil
5. 2 tsp vanilla extract
6. 1/8 tsp salt

Snacks That Require No Prep
 Pork rinds – great with just about any dip you can think of
 Seeds – sunflower, pumpkin, chia, flax
 Laughing Cow cheese (full fat only)
 Hummus – dip pork rinds, carrots, celery, peppers or your favorite low carb vegetable!
 Dark chocolate or any Stevia sweetened chocolate (like Lily’s or ChocoPerfection)
 Seaweed
 String cheese
 Jerky
 Cocoa nibs – a great, quick, sugarless alternative to chocolate bars
 Nuts (walnuts, pecans, brazil nuts, macadamias)
 Cherry tomatoes – relatively lower in carbs and pair well with fresh mozzarella, basil and
olive oil
 Avocados – all you need is a little salt for a great high fiber snack
 Sardines – sprinkle some Old Bay seasoning and chow down!
 Nut butters – peanut, almond, cashew, coconut
 Pickles
 Sugar-free Jello
 Quest bars