Breakfast Cereal
1 cup assorted frozen fruit (blueberries, raspberries, blackberries, cherries)1/4 cup assorted raw nuts (pecans, walnuts, macadamia nuts)
1/8 cup ground flax seed
1 3/4 cup unsweetened gluten free cereal
3/4 cup nonfat unsweetened yogurt
1 1/2 cups unsweetened almond milk
Mix all ingredients together in a bowl modifying amounts so that the consistency is somewhere between conventional cereal and bircher muesli. Enjoy.
Approximately 110 carbs depending mostly on what cereal you use.
Salad
3 oz or a large bowl full of leafy greens
5 oz of chopped tomatoes
6 oz of chopped cucumbers
1 small avocado
1/4 large onion
1/3 cup of cheese (feta, bleu, parmesan)
1-2 oz of olive oil
1-2 oz of balsamic vinegar
black pepper
Optional: anchovies, olives, crushed red pepper flakes, poached egg, bacon, sun dried tomatoes, roasted red peppers,
Mix everything in a bowl, enjoy.
Notes: Because of how often I eat this sort of salad I make a point of diversifying any aspects I can. For example I prefer grape tomatoes, but when heirloom varieties are in season I'll substitute them. Hothouse cucumbers work well, but so do Persian cucumbers, traditional garden cucumbers or even kirbys. A mix of spinach and arugula make my fall back leafy green blend but I also enjoy dandelion greens, romaine lettuce, endives, pea shoots and red mustard. For onions I generally go red but if the farmer points me in the direction of sweet or yellow I heed his advice. If you don't like raw onions toss them in a pan with some olive oil until they begin to caramelize, you can add the tomatoes too in order to bring out more of the lycopene. As for cheese, oil and vinegar... go wild! There are so many types of infused oils, flavored vinegars and exotic cheeses. Variety ensures you'll never tire of the epic salad.
Roughly 30 carbs for a heaping bowl.
Roast Brussels Sprouts
3 oz or a large bowl full of leafy greens
5 oz of chopped tomatoes
6 oz of chopped cucumbers
1 small avocado
1/4 large onion
1/3 cup of cheese (feta, bleu, parmesan)
1-2 oz of olive oil
1-2 oz of balsamic vinegar
black pepper
Optional: anchovies, olives, crushed red pepper flakes, poached egg, bacon, sun dried tomatoes, roasted red peppers,
Mix everything in a bowl, enjoy.
Notes: Because of how often I eat this sort of salad I make a point of diversifying any aspects I can. For example I prefer grape tomatoes, but when heirloom varieties are in season I'll substitute them. Hothouse cucumbers work well, but so do Persian cucumbers, traditional garden cucumbers or even kirbys. A mix of spinach and arugula make my fall back leafy green blend but I also enjoy dandelion greens, romaine lettuce, endives, pea shoots and red mustard. For onions I generally go red but if the farmer points me in the direction of sweet or yellow I heed his advice. If you don't like raw onions toss them in a pan with some olive oil until they begin to caramelize, you can add the tomatoes too in order to bring out more of the lycopene. As for cheese, oil and vinegar... go wild! There are so many types of infused oils, flavored vinegars and exotic cheeses. Variety ensures you'll never tire of the epic salad.
Roughly 30 carbs for a heaping bowl.
Roast Brussels Sprouts
10-15 Brussels Sprouts cut in half vertically
1/8 Cup Olive Oil
2 Tablespoons Balsamic Vinegar
1/2 teaspoon pepper
1/4 teaspoon salt
1/8 cup crumbled blue cheese
Preheat oven to 425Add Olive Oil to a cast iron skillet coating it entirely. Toss the brussels sprouts in the pan coating them with oil before arranging them cut side down. Heat over high flame for about 3 minutes or until the bottoms are browned. Place whole pan in the oven for about 15 minutes or until brussels sprouts soften. Transfer brussels sprouts to a serving bowl and mix with the remaining ingredients. Serve and enjoy.
12 brussels sprouts = 18 carbs.
Broccoli and Cauliflower
2 Heads of Broccoli
1/2 a Cauliflower
5 cloves of garlic
tin of anchovies
1/4 cup olive oil
3 tablespoons parmesan cheese
1 tablespoon crushed red pepper flakes
Cut the Broccoli and Cauliflower into florets, place with the garlic in a greased cast iron skillet and throw in the oven at about 375 for about 30 minutes, maybe longer. With a mortar and pestle crush the anchovies into a paste, add the olive oil to thin it out. When the broccoli is soft enough to cut with a spatula, pour into a mixing bowl with the anchovy mixture, parmesan and red pepper flakes. Mix until everything is evenly distributed. Enjoy.
About 25 carbs per full head of broccoli.
