Other basic guidelines

1. Eat 30 grams of protein within 30 minutes of waking up.
2. Drink at least 3-4 liters of water per day.
3. Eat at least 20 grams of protein in every meal after breakfast.
4. Eat fewer than 1 to 1.5 cups of legumes per day.
5. Eat at least as many vegetables per meal as protein and legumes combined.
6. Cut back on foods that are supposed to be consumed in moderation.
7. Make sure your meals are not overly-complicated.
8. Ensure you are not eating too little or too much relative to your resting metabolic rate, which can be calculated here.

Flax mug muffin

1 tsp oil
2 tsp Cinnamon
1/4 cup ground flaxseed
1 tsp baking powder
1 egg
1 packet of Stevia (sugar substitute)

microwave for 45-60 seconds in a coffe mug

Slow Carb Pizza

http://www.findingmyfitness.com/2012/03/my-favorite-slow-carb-pizza-recipe/

Ingredients

• 1 1/2 c white bean mash*
• 3 eggs
• 2 slices bacon, cut into pieces
• 2 cloves garlic, minced
• 1/2 c chopped spinach
• 1 green onion, chopped
• a few sprigs of oregano, chopped
• two or three tomato slices, quartered

Directions

1. Beat one egg well and mix together the bean mash. Spread into a greased 8×8 or 8×11 baking dish.
2. Cook the “crust” in a 375 degree oven until firm.
3. When the crust is baked a bit, top with the bacon, spinach, onion, garlic, tomatoes, and oregano.
4. Beat the rest of the eggs and pour over the top.
5. Bake in the oven for about 15-20 minutes.
6. If your bacon still needs some browning, turn your broiler on low and watch it closely until it looks like you want it.

Taking it further

Like I said, this pizza I made was a breakfast one, but you can literally do anything you want. If you don’t use eggs, you can even spread your “crust” out on a pizza stone or baking sheet.

I’m definitely going to try to mix this up. White pizza with chicken and spinach, pepperoni and sausage, veggie, whatever I feel like. Figuring out how to make a crust that you can actually hold was totally liberating!

*note: some folks have asked about the bean mash, so here’s how I do it: a bit of olive oil goes in a skillet, and when it’s hot I add the beans. Sometimes I’ll add some garlic salt for flavor. Just cook them up, moving them around, and eventually they’ll start falling apart. At that point, I use the bottom of the spatula and do a sort of press-and-slide motion until it generally looks like refried beans. The whole process takes about 5 minutes.

Socca (bean flour pancake)

http://glutenfreebay.blogspot.com/2006/10/joy-of-socca.html

Socca [Provencal Savory Chickpea Pancake]

Adapted from a recipe by Mark Bittman of the New York Times.

1 cup chickpea flour 
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup warm water
3 tablespoons olive oil
1/2 medium onion, thinly sliced
1/2 tablespoon minced fresh rosemary leaves

1. Place heavy (preferably cast-iron) skillet in oven and preheat to 450 F.
2. In a large bowl, sift chickpea flour, pepper and salt together. After sifting, add rosemary leaves if desired.
3. Whisk in warm water and 2 tbsp olive oil.
4. Cover the bowl and allow the batter set for at least 30 minutes, add sliced onion to the batter, which should have the consistency of thick cream.
5. Remove skillet from oven. Add 1/2 tbsp olive oil to the hot pan, pour batter into pan and bake for 12-15 minutes or until the pancake is firm and the edges are set.
6. Set socca a few inches below your broiler for a few minutes, just long enough to brown it in spots. Cut into wedges and serve hot, with toppings of your choice.

Grain Free Wraps (Bean flour)

http://eatthecookie.wordpress.com/2011/05/03/grain-free-tortilla/

grain free wraps

1 tbsp flax meal
3 tbsp warm water
1/2 cup garbanzo bean flour
1/3 cup warm water
pinch of salt
1/2 tsp cumin

method: make a flax egg by combining the flax meal with the 3 tbsp warm water. whisk briefly and let sit for 5 minutes.

meanwhile, combine garbanzo flour with spices. slowly whisk in water, being sure to get all the lumps out. stir in flax egg. let batter sit for half an hour or so. it will thicken slightly and bubble during this time.

now is a good time to prep your fillings. you don’t want to have to do this while you are frying up your wraps.

just before you use the batter, check it to see if it is thin enough. it should be thinner than pancake batter. you want it to run all over the pan, so thin is good here.

heat skillet over medium heat with some oil. once oil is hot, pour about 1/4 of the batter into the hot skillet. it will take about 4 minutes to cook on the first side. carefully slip spatula under skillet to loosen from bottom. gently flip to cook off extra moisture. it should only take a few seconds to finish.

carefully slide cooked wrap onto cooling rack, continue with the rest of the batter.

fill your wraps with all sorts of goodies.

we used up some leftover steak, salsa, cheese, avocado, cilantro, and fried onions and peppers in some chili powder.

Charro Beans

Dice and cook in a little olive oil:
1 package (12 oz) turkey bacon (Oscar Mayer)

When bacon is fairly well cooked, add
2 large onions, diced
2-5 Jalapenos, diced

Cook at least until onions are translucent, partially caramelized is better, then add:

4 large (28 oz?) cans of pinto beans. (4 cups dried beans, cooked) including liquid.

Cook this uncovered until it thickens up a lot (takes 2-3 hours for me), then add:

salt and black pepper to taste (1 Tbsp Kosher salt, about 1 1/2 tsp black pepper for me).

Turn off heat and add about 1/2 bunch of chopped parsley.

Lentil stew

Cook in olive oil until soft and slightly browned:
4 carrots, diced
3 stalks celery, diced
1 medium onion, diced

add:
3 cloves garlic, minced
2 Tbsp curry powder
2 Tbsp smoked paprika

stir-fry until the spices are well distributed over the veg.

add:
1 can vegetable broth
6 cups water
1 lb lentils (cleaned)
Allow to cook until lentils are fairly soft.

add:
1 can fire roasted crushed tomatoes

Cook until lentils are soft and water is mostly gone (stew-like)


Original recipe:
http://www.weeatreal.com/2009/01/curried-lentil-stew.html