transforming recipes, ultra-low carb edition
TRANSCRIPT
Turn your body into a fat burning machine
More than 100 Recipes under 10 grams of Carbs
Alex V. Navarro & Mary J. GinesIntroduction by John Kiefer
The Ultra Low-Carb Edition
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By Alex V. Navarro & Mary J. Gines
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Transforming Recipes: The Ultra Low–Carb Edition
Copyright © 2013 Fit Living Foodies
All rights reserved. Original printing in USA. No part of this publication may be reproduced or distributed in any way, nor electronically stored, accessed or shared, without the prior written approval of the copyright holder, except as may otherwise be required by applicable law.
Printed in the United States of America
This book is not medical or any other form of professional advice that requires licensing in any jurisdiction. It is for scientific and educational purposes only. Please consult a qualified health care professional for medical advice. The author, any contributors, publisher and copyright holder(s) (and their successors) are not responsible for any adverse affects associated with any use of this book. The authors and publishers disclaim any liability arising directly or indirectly from the use of this book.
Where third party trademarks are used in this book, reasonableefforts were made to identify the trademark owner where firstused and in a customary manner. All such use is in an editorialfashion with no intention of infringement. To be clear, all thirdparty trademarks are the property of their respective owners.
This nutrition information is an estimate only. We use software to calculate the nutritional analysis from the individual ingredients in each recipe. While we do our best to ensure accuracy, we make no representation or warranty regarding the information, and there can be no assurance that any of the information contained therein has not been, or will not be changed or altered.
Author photos © Eric Wilson (www.ProfilePortraits.com)
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Low and ultra-low carbohydrate diets are serious business these days.
Ever since introducing Carb Back-Loading™ and The Carb Nite® Solution
to the fitness industry landscape, I’ve sat and watched as people—experts
and laymen alike—began coming around to the notion that carbohydrate
manipulation is the fastest and most effective method for changing body
composition and making serious health improvements in just about anyone.
As I’m always saying in all my written material, we know this because science says it’s fact. In study after study—not to mention all the anecdotal evidence we’re constantly seeing in the form of astounding physical transformations by literally thousands of people—low and ultra-low carb diets have been shown to work more effectively for these purposes than anything ever created. And given the success of my diets, two wildly divergent nutritional systems that both rely on carb manipulation as the root of their effectiveness, membership in the low and ultra-low carb fan clubs is growing every day.
On a daily basis, I interact personally with dozens of people who use my programs, and I’ve noticed a common thread over the past few years: Most people have a really hard time sticking to just a few basic foods for extended periods of time. They need variety in their diet, otherwise they’re just not going to last over the long haul.
What we’ve seen, then, is that these people tend to scour the internet looking for “safe” recipes to go with these programs. The problem, however, is that most of these recipes aren’t safe at all. This is because the people creating them almost uniformly fail to understand the difference between low-carb and ultra-low carb. And on diets as advanced as Carb Back-Loading™ and The Carb Nite® Solution, that’s a major problem.
Clients and readers show me recipes all the time, hoping for
me to sign off on them as acceptable, and I just can’t give my approval because the foods they send me simply don’t match up with the requirements of my programs—or anyone else’s ULC plans, really.
That’s where Alex Navarro comes in. Alex loves to cook, and she’s phenomenal at it. I know precisely what these programs need in terms of ingredients and macronutrient counts to make them work the right way. She figures out the recipes, I figure out the science, and together, we thought it would be extremely useful to come out with an “official” ultra-low carb cookbook that can safely and deliciously be used by anyone looking for creative ultra-low carb recipes. In this book, you’ll find the ideas and direction you need to make dishes you can consume without fear on any low or ultra-low carb diet plan.
The title of this cookbook is Transforming Recipes. We called it that because this title has two meanings. First, it refers to the recipes themselves. We’ve taken foods you love—even some traditionally carb-laden delicacies—and transformed them into their ultra-low carb versions. Without, if I may say so, compromising anything in terms of taste and texture.
The second meaning is the more important one, at least when we consider the bigger picture. These recipes will transform your body, the way you look, and the way you feel. They’ll allow you to follow my plans to the letter, giving you the body—and the good health—you want and deserve.
PREFACEBy John Kiefer, author of The Carb Nite® Solution and Carb Back-Loading™
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Since you’re reading this book, I’m going to assume you’re either currently on an ultra-low-carb (ULC) diet plan, or you’re on a diet that includes some ultra-low carb days. From what I’ve seen and heard from virtually everyone I’ve ever worked with, most of these plans fall completely flat when it comes to offering a diversity of food options, making it extremely difficult for most people to sustain their momentum for very long.
When you’re in the planning stages of a diet like The Carb Nite® Solution, it’s tempting to think you can just eat the same meats and cheeses every day. After all, when you’re first envisioning what a diet is going to do for you, it’s perfectly natural to be somewhat blinded by images of a lean, ripped body, ignoring the details of what it’s really going to take to get there. At this point, you’re not worried about what your psychological state will be a few weeks down the road, because you haven’t even gotten started yet.
I can assure you, however, that you’re going to want some variety. Whether it’s once per week or every single night, you’ll need your food to taste differently, and you’ll want, more than anything else, to feel like you’re eating the way you used to eat. You’ll want to remember all those great flavor combinations from the so-called “bad” foods that caused you to gain all that unwanted fat, and those memories will eventually make a plain, repetitive diet impossible to stick to.
That’s what this book attempts to do, and it succeeds. The recipes contained here transform those savory—and, in some cases, sweet—dishes into extremely low-carb options that still have the same taste, texture, and satisfying effect as the versions you love. They’ll create the same experience for you as an awesome restaurant or home-cooked meal where you don’t care what the carb content happens to be. It’s essentially a book filled with cheat meals that just happen to be extremely low-carb.
The Trouble With ULC Plans
Most people start ULC diets the same way. They’ll just pick three or four foods for the week, thinking they can keep things simple while making sure they’re not taking in any carbs. For the first few days, this approach is easy. It may even work for a week or more if you’re very disciplined.
This is how I always start The Carb Nite® Solution and Carb Back-Loading™, and I’ve found this to be true of just about everyone who’s ever tried my plans.
By week two, however, this will start to wear on you. If you’re relying on cold cuts as a protein source, maybe you’ll decide to switch from turkey to salami. If you’re using ground beef or steak, maybe you’ll throw in some salmon. Either way, you’re now suffering from a very limited palate, you’re getting very limited textures and taste sensations, and things are becoming painfully boring.
This is why people quit these types of diets, because again, this kind of tedium is difficult to endure for very long. It really does take a certain kind of crazy to eat a small number of foods for a long time. And here’s something else to think about when you’re planning your ULC diet menus:
Research has shown that eating the same foods over and over again isn’t as healthy as having a reasonable degree of variety in your diet. Studies on the subject have shown that the number of different foods you eat over the course of the week can help predict how healthy you’ll be later in life. When you consider this from a long-term health perspective, it’s obviously easy to start these diets with just a few food options, but it doesn’t really make sense to continue that way for very long.
This book addresses a glaring need in this department. When you’re armed with a repository of creative and delicious recipes that perfectly match the parameters of your nutritional plan, you no longer have to limit yourself to those three or four boring food items that make you want to stab yourself in the eye with a sharp stick. You now have a resource that gives you some very simple recipes you can put together to give yourself a wide variety of vegetable, meat, and spice combinations. These combinations will
INTRODUCTION
WELCOME TO THE ULTRA-LOW CARB LIFESTYLE
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expand your palate and give you the options you need to succeed.
This approach makes these diets sustainable for longer periods of time, turning your new ULC diet into a lifestyle, as opposed to something unpleasant you’re just trying to push through over the short term. More importantly, however, these recipes give you the ability to vastly enhance the health benefits of whatever nutritional program you’re using.
Simple, For Simplicity’s Sake
We know you work for a living, we know all about your kids and your commitments, and we know you’re very busy. That’s why most, if not all, of these recipes were specifically tailored for people who don’t have all day and night to prepare their meals. When you think about it, a low-carb lifestyle actually makes things easier on you in this regard, because when you take carbs out of the equation, you’re left with calorically dense ingredients that make meals that’ll meet all your needs in a short period of time.
The pace of today’s society is lightning fast, and it works that way for us, too. We’re looking for the same thing you are: Meals we can prepare and eat quickly, so we can move right along to the next thing we need to do.
Of course, you don’t always want to trade flavor for speed, and if you’re not eating foods you like, your desire to adhere to your plan will eventually disappear. That’s where this cookbook will serve as an incredible resource for you. The vast majority of the recipes contained here are very simple to prepare, and they won’t take a lot of time. There are full meals in this cookbook that you can prepare in less than ten minutes. With some of these, the leftovers will last you for another two days’ worth of lunches and snacks. Best of all, you don’t need to be a professional chef or have a kitchen filled with high-tech gadgetry in order to make the most out of what’s here for you.
A Word About the Author
I’ve worked with Alex Navarro for a long time, both in preparing her for fitness competitions and consulting on different recipe variations. The original version of The Carb Nite® Solution contained a full cookbook, but it was rather limited in scope, serving as a kind of starter’s guide for the first-time ULC dieter.
Alex has had the opportunity to play around with these and hundreds of other ULC recipes over the years. She’s cooked for herself, for her family, and for her clients, and she’s painstakingly refined all the recipes in this book, choosing only the ones that have been proven to work—and that have been reviewed as delicious by her audiences.
As a natural experimenter, Alex has sampled different techniques, products, and ingredients, and she’s spoken to dozens of cooks and chefs who specialize in low-carb recipes. The tips and tricks she’s picked up along the way have allowed her to figure out how to transform just about any dish into a low-carb option that doesn’t compromise a thing where taste is concerned.
There aren’t any truly “special” ingredients involved here, either. Alex builds recipes out of items you’ll find in any supermarket, and she’s been able to come up with some incredible combinations that you’d never expect to be low-carb: Foods like biscuits, pancakes, and bread substitutes that taste even better than the “real thing.”
I can tell you from experience that Alex is willing to attempt just about anything in the kitchen. She’s been pushing the envelope for years, and on numerous occasions, I’ve seen her scrap countless experiment-gone-wrong meals that simply didn’t work. Those mistakes led to some horrific creations, but fortunately for you, they’ve also led her to an absolute mastery of the process of transforming the foods you love into delicious ULC breakfasts, lunches, dinners, and snacks.
Personally, I’m most impressed with the variety of dishes Alex has come up with here, and the flavor combinations she’s capable of putting together. I have my list of favorites, but I don’t want to show any bias until you’ve tried everything in this book. I’ll tell you this much, though: The single most impressive thing about this collection of recipes is that I’ve found it hard-and frequently impossible—to distinguish most of these foods from their full-carb counterparts.
And if you ever invite me over for dinner, I suggest having Alex’s Cheesy Jalapeño Biscuits (page 144) ready when I arrive.
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As I scrolled through Alex’s recipes during the preparation of this book, one thing really jumped out at me that I knew I’d have to address: A lot of these recipes contain a lot of fat. If you’re not familiar yet with the science of nutrition, this is likely going to seem a little disturbing. After all, for the past half-century or so, society has conditioned us to equate low-fat with “healthy,” as opposed to a diet filled with meals that have a high fat content. We’ve been taught to believe that any meal containing any amount of fat is decidedly unhealthy.
In this section, I want to give you a brief explanation of why you don’t need to stress yourself out over the fat content in these recipes. If you want a more detailed examination of the science behind all of this, I suggest picking up a copy of my original Carb Back-Loading™ book, or my soon-to-be-released Carb Back-Loading™ 2.0 package once it’s launched. There, you’ll see a rigorous explanation of the science behind carb manipulation and ULC diet plans.
Yes, I know this sounds like a plug for my other material, and it sort of is, but in putting together this cookbook, I’m assuming you have at least some prior knowledge of ULC nutrition. Our primary goal here was to assemble a compendium of recipes to serve as a companion for your ULC diet. In other words, if you want hard science—and further proof of the efficacy of this style of eating—you know where to find it.
Insulin
The first thing you need to understand as a ULC dieter is that your success or failure on any program hinges on the action of the hormone insulin. Insulin is a purely anabolic hormone. This means it makes everything bigger, including both muscle and fat cells. If insulin is flowing around in your system, it turns off the processes in certain cells that help them clean themselves out. At the same time, it turns on processes that make them grow—hence my description of insulin as anabolic.
This is particularly true of fat cells, which explains why carbs are so important. When you’re relying on a carb-based diet as your primary nutritional protocol, your insulin levels will remain consistently high, and your fat cells will literally be forced to store fat all the time.
On any high-carbohydrate diet, if you want to get those fat cells to actually release fat, the only way to counteract the fat-storing process is to literally starve yourself so your body becomes stressed and produces stress hormones. These stress hormones will flip your fat cells the other way for a while, signaling them to release fat.
As you probably suspect, however, this is an entirely self-defeating process. By eating massive amounts of carbs at the wrong times of the day, you’re telling your fat cells to get fatter. Then, however, you stress your body out to the point where your fat cells are told to get rid of fat. This is a primary cause of something known as metabolic derangement, and if you find yourself in this situation, you’re likely to encounter a long road back to equilibrium.
The News Isn’t All Bad
What happens, however, when we take insulin out of the picture? First, your fat cells are almost instantly turned on to try and mobilize body fat—and before we go any further, it’s important to note one major distinction here. We don’t want to just burn fat. Everybody burns fat with every activity they undertake. You’re burning fat as you sit here and read this book. The key, then, is to mobilize fat—to move around the body fat that’s already there so you can actually find a way to get rid of it.
The best environment for fat mobilization is one that’s extremely low-carb—which leads that environment to also be extremely low-insulin, and eventually even ketogenic, meaning your body is creating ketones. To maintain that ketogenic state, we need to have a somewhat ideal ratio of fat to protein in our diet.
That’s another thing that makes this book very interesting and highly useful to any ULC dieter. Rather than going into great detail on what these ratios are supposed to be—then turning you loose to design your meals on your own—we’ve simply created a system you can use without worrying about any of this. With the recipes in this book, you now have the ability to put meals together that preserve the proper ratios to keep you ketogenic. You’ll then be able to maintain the ideal environment to mobilize body fat, as opposed to just burning it. This makes it easy to get lean, to maintain your leanness, and to stay lean for the rest of your life.
A BRIEF ULC SCIENCE TUTORIAL
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AbOUT ThE AUThORBorn in San Rafael, California, Alex Navarro is a nationally-renowned
personal trainer, fitness competitor and ULC nutrition programmer.
She has helped hundreds of clients—and thousands more online—
reach their fitness goals through a combination of workout program-
ming, nutritional planning, and food science education. To consult
with Alex on a one-on-one basis, or to become one of her clients, visit
her website at http://www.FitLivingFoodies.com.
My mission with this collection of recipes is simple: I want to eat like a queen while I’m on a ULC diet.
I love food. I love everything about it. I’m obsessed with it, even. There are a million different reasons why I’m so passionate about what I’m eating, but the primary thing I’m aware of—and that you should be aware of, too—is that it’s a necessary part of every hour of every day of our lives. It can make or break your mood, and it can make or break your body and your physique, too.
I started developing my cooking skills at a very young age. My mother had me chopping vegetables at her side as soon as I was able to handle a knife, and I’d mastered the art of sautéing by the time I was ten. I still have plenty of scars from both. My mother’s cooking was simple and quick, and it fed our family of five easily. Seeing how she was able to do this definitely came in handy when I was a broke college student who refused to spend money eating out.
In my early twenties, I began competing in fitness competi-tions, and that’s where my cooking skills were really put to the test. After making the commitment to train and diet for my first show, I did what most people do: I followed the typi-cal low-fat, low-sodium chicken-and-broccoli diet for every single meal. This, of course, left me bored and hungry within the first week.
I wasn’t allowed to use salt, I consumed dairy products only in moderation, and sweets were completely out of the ques-tion. I tried to experiment with some variety, but there are only so many things you can do with a chicken breast and a bunch of seasonings. Eating became a chore that I hated.
The worst thing about this period was what would happen after my shows. While I’d prepare, all I could think about
was what I wasn’t allowed to have. I even had a list on my refrigerator entitled, “Things to Eat When I Can.” After shows, I’d eat an entire smorgasbord of treats that wreaked havoc on my depleted body, causing post-contest bloat to the extreme. Not a good look.
That’s when Kiefer introduced me to The Carb Nite® Solu-tion, the best ULC diet plan ever designed. “Forget every-thing you know about conventional dieting,” he said. “Follow the plan I give you, and you can have the body you’ve always wanted. All the time. And it’ll be easy.”
After a week of Carb Nite, I came to the realization that there was no reason I couldn’t eat well, be stronger than ever, and maintain the lean look I’d worked so hard to achieve. Who knew fat was so good for this purpose? My taste buds, stomach, and muscles have never been more satisfied. In fact, many of these recipes are so good, and so rich, that they’re my favorites overall—and not just my favorites in the ULC genre.
I’m also lucky enough to live in San Francisco, where I’m surrounded by some of the best international cuisine in the world. Here, I’m constantly inspired and intrigued by new flavor combinations and presentation styles. I think the plate should look as good as the food tastes, and I want my food to be playful, colorful, and comforting. I also want it to possess the power to make people salivate as soon as the oven door opens or the lid comes off the skillet.
Over the past several years, I’ve spent thousands of hours in the kitchen experimenting. The possibilities for creating va-riety in a ULC diet are truly endless, and with this cookbook, I hope I can introduce you to combinations, techniques, and ideas that will change your life, transform your body, and let you eat ULC forever.
THE ULC KITCHEN EXPERIMENT
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AbOUT ThE DESIGNER/PhOTOGRAPhER
San Francisco native Mary J. Gines earned a BFA in digital media
with a minor in graphic design from San Jose State University. As
a former national-level NPC bikini competitor and professional
model, her combination of technical expertise and understanding of
fit living made her the perfect choice to collaborate on this project.
WHAT ISFitLivingFoodies.com is your hub for hundreds of delicious recipes, as well as “insider” tips and tricks
for achieving your fit lifestyle goals. We know what it’s like to “diet,” and we’re here to show you how
some of the most “un-diet-like” foods can work to make you look and feel your best.
Whether you’re new to The Carb Nite® Solution or Carb Back-Loading™ or you’re an experienced ultra-
low carb veteran, visit FitLivingFoodies.com daily to see our expanding line of products and learn
about what we’re cooking next.
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ACKNOWLEDGEMENTS
John Kiefer, for believing in me and giving me the opportunity to make this book my own. He was an integral part of every step along the way. From taste-testing recipes and critiquing food styling to sharing input throughout the layout process, his feedback took a good book and made it a great one. His ongoing support and guidance were essential for the success of this book, and I couldn’t have done it without him.
This book wouldn’t be as beautiful as it is without Mary J. Gines. She was an essential part of the creative and design process. Whether she was photographing the food, styling the dishes, or using her amazing design skills with the book’s layout, her patience and enthusiasm pushed this project forward and helped me keep things together whenever I wanted to throw in the towel.
Bob Ihlenfeldt, for editing each and every recipe and putting up with my inconsistent abbreviations for tablespoons. I hope that by editing this book and
learning some new cooking skills that you gained even a fraction of what I did from your help.
Conrad Tiu, for being there from the start, helping to organize my vision for the book, and for your ongoing patience and professionalism.
Dominic Colacchio photographed (pages 23, 41, 82, 178) the first dishes I made for this book, and he showed me how important good lighting and food styling are to making food look appetizing on paper.
I wouldn’t have developed my love for cooking and my skills in the kitchen if not for my mother. As often as I may have complained as a child about washing vegetables and prepping ingredients, I secretly enjoyed every minute of it.
My father, my stepmother, and my sisters, for your support through this process and for taste-testing so many of the recipes.
Several people made this book possible, and several made it better.
They’re all deserving of special thanks...
This book started as a simple collection of “transformed” recipes that I shared with my friends, family, and clients. It eventually morphed into a significant compendium of ultra-low carb recipes for every possible occasion. It’s been a labor of love from start to finish. We spent over a year agonizing over recipe choices, taste-testing everything, cooking for photo shoots, and making sure every detail of the layout and design was on point.
It took a team to create this book, and I hope everyone finds it as helpful and easy-to-use as we wanted to make it. My goal here was to show that anyone can cook these dishes, and that it doesn’t require expensive equipment or fancy ingredients to make meals that look and taste delicious. There’s absolutely no reason why cooking great food and achieving amazing fat-loss results should be mutually exclusive.
If you’ve already enjoyed eating any of the dishes in this edition of Transforming Recipes, stay tuned. We’re planning on turning this into a series to provide you with even more great recipes that will fit all your body’s transformational needs.
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CONTENTS
Understanding the Macronutrient Guide 1
Pantry Essentials 2
Kitchen Essentials 3
Ingredients Reference List 4
Eggs & More 5Appetizers & Snacks 38Salads 57Entrees 80Sides 124Sauces & Dips 166
Appendix 188Conversions & Equivalents 189Index by Carb Count 190Index by Ingredients 192
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UNDERSTANDING ThE MACRONUTRIENT GUIDEThe pie charts are designed to make choosing recipes easy. The Usable Carbs number is the most important one to consider when planning meals and pairing recipes together, which is why it is the featured number below each recipe. The next important feature to understand is the letter inside each pie chart (Food Score) and what that means to you in choosing recipes for your goals.
Protein
Food Score
Fat
Per Serving
Calories: 431
4.2g Usable Carbs
27g
40gP
When you’re looking for ingredients to use for these recipes, read the nutritional information carefully to ensure your dishes contain the lowest amount of net carbs per serving. To figure this out, subtract the number of grams of fiber (including soluble and insoluble fiber) from the number of grams of carbohydrates. This will give you the total number of carbohydrates that can be used by your body.
NUTRITIONAL LABELSHow to read them and find the Usable Carb count
7g - 2g = 5g Usable Carbs
Food Score
P = Protein - This recipe contains a higher than ideal amount of protein for a single serving. Try to include an F-score food.
F = Fat - This recipe contains a higher than ideal amount of fat for a single serving. Try to include an P-score food.
N = Neutral - This recipe contains a good balance between protein and fat for a single serving.
The total number of carbohydrates that can be utilized by the body.
Serving size - The amount of food represented by the numbers in the macronutrient guide. Use this to make sure your serving sizes stay within the allotted carb count.
Makes 18 poppers | Serving size: 2
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PANTRY ESSENTIALS☐ Coconut oil☐ Extra virgin olive oil☐ Kosher salt☐ Sea salt☐ Black pepper☐ Red pepper flakes☐ Curry powder☐ Cinnamon☐ Garlic powder☐ Dried basil☐ Dried oregano☐ Dried rosemary☐ Steak seasoning☐ Sesame seeds☐ Cumin☐ Cayenne pepper☐ Garlic powder
☐ Onion powder☐ Ground ginger☐ Chili powder☐ Hot sauce - Tabasco, Cholula or Tapatio☐ Rice vinegar☐ White wine vinegar☐ Red wine vinegar☐ ULC Marinara Sauce☐ Black olives☐ Thai coconut milk (full-fat)☐ Nuts: almonds, hazelnuts, walnuts, pistachios, peanuts☐ Nut butter (almond and peanut)☐ Vanilla extract☐ Coconut oil nonstick cooking spray☐ Soy sauce or coconut aminos☐ Chili paste or Sriracha sauce
☐ Coconut flour☐ Almond meal/flour☐ Ground flax meal☐ Baking powder
☐ Granulated Splenda☐ Granulated Stevia extract☐ Liquid Stevia extract
☐ Butter, salted and unsalted☐ Bacon, any kind, thick or thin☐ Parmesan Cheese, grated or shredded☐ Crumbled feta☐ Goat cheese☐ Mozzarella cheese☐ Cheddar cheese☐ Blue cheese☐ Ricotta cheese☐ Eggs☐ Plain Greek yogurt
☐ Coconut milk (light)☐ Heavy cream☐ Capers ☐ Artichoke hearts☐ Mustard: spicy, Dijon, or yellow☐ Lemon juice☐ Lime juice☐ Bell Peppers: red, yellow, green☐ Jalapeños, fresh or jarred ☐ Onions: red, yellow☐ Garlic
Pantry
Baking
Refrigerator
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KITChEN ESSENTIALS☐ Microwave-safe mixing bowls of various sizes☐ Mixing spoon☐ Measuring cups☐ Measuring spoons
☐ Cutting board☐ Cutting knives☐ Food processor or Magic Bullet
☐ Saucepan with lid☐ Skillet with lid☐ Oven mitt☐ Oven☐ Stove or hot plate☐ Spatula
☐ Whisk ☐ Tongs☐ Can opener☐ Baking sheet☐ Aluminum foil
☐ Electric hand mixer☐ Microwave☐ Steamer basket☐ Strainer
Preparation Utensils
Cooking Utensils
Non-Essential Extras
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INGREDIENT REFERENCE LISTSome of the recipes in this cookbook call for ingredients that may not be readily available where you live. Here’s
a list of websites where you can order some products you may need. Be sure to read nutrition labels before
ordering to make sure your products are ULC-safe.
WALDEN FARMS CALORIE-FREE SPECIALTIEShttp://www.waldenfarms.com- Syrups- Dressings and Marinades- Dips and Sauces
TORANI SUGAR-FREE SYRUPShttp://www.torani.com
SWEET LEAFhttp://www.sweetleaf.comA few of my favorites are:- Cinnamon- Chocolate- English Toffee
BOB’S RED MILL PRODUCTS http://www.bobsredmill.com- Almond Flour- Coconut Flour- Flax Meal
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Eggs & More
Omelettes
Quiches
Crepes
Steak & Pepper Hash
Ham & Swiss Skillet
Italian Stallion Scramble
Spicy Egg Nests
Almond Flour Pancakes
Egg & Turkey Muffins
Baked Eggs
7-11
13-16
18-22
24
26
28
30
32
34
36-37
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Omelettes
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Protein
Food Score
Fat
Per Serving
Calories: 297
1.2g Usable Carbs
27g
13gF
Eggs
& M
oreBASIC OMELETTE
2
1
1
1
eggs
tablespoon butter
tablespoon heavy cream
Pinch salt and pepper
tablespoon water (optional, for a fluffier omelette)
Serves 4
Heat a small pan over medium heat. Add butter.
In small bowl, whisk eggs, cream, salt, and pepper.
Once butter has melted, pour egg mixture into pan and cook until bottom starts to set. Lift the edges with a spatula to allow uncooked egg to run underneath.
When omelette starts to cook through, flip it over using a spatula, or place lid on pan for 1-2 minutes until egg is almost cooked through.
Add fillings, spreading them in one layer down center of omelette.
Using spatula, lift one edge of omelette and fold over so edges line up. Cook for another minute or so. Don’t overcook.
1
2
3
4
5
6
Omelettes are as versatile as it gets. You can throw just about any combination of ingredients
together and still come away with something that works. Remember, if your omelette doesn’t stay
together, you can always just mix it together with your fillings and turn the dish into a scramble.
OMELETTESSpinach and Jack Cheese (page 9)Greek (page 9)Crab and Avocado (page 10)Bacon and Caramelized Onion (page10)Southwestern (page 11)
Pre
pare
d es
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ally
for:
Everybody.
Pre
pare
d es
peci
ally
for:
Everybody.
9Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 529
8.2g Usable Carbs
45g
22gF
Protein
Food Score
Fat
Per Serving
Calories: 523
7.2g Usable Carbs
45g
22gF
Eggs
& M
oreSPINACH AND JACK CHEESE OMELETTE
Serves 1
1¼
2
Basic Omelette (page 7)
cup chopped baby spinach, fresh or thawed, well drained
ounces Monterey Jack cheese, shredded
Prepare a Basic Omelette.
When omelette is ready to be filled, sprinkle cheese onto one side of omelette, top with spinach, then fold over until heated through.
1
2
GREEK OMELETTE
Prepare a Basic Omelette.
When omelette is ready to be filled, layer red onions, olives, tomato, and feta onto one side of omelette. Fold over until heated through.
1
2
112
½2
Basic Omelette (page 7)
ounce red onions, thinly sliced
ounces Kalamata olives, pitted and sliced in halves
vine tomato, chopped
ounces feta cheese, crumbled
Serves 1
Pre
pare
d es
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ally
for:
Everybody.
10Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 460
4.7g Usable Carbs
36g
25gF
Protein
Food Score
Fat
Per Serving
Calories: 503
5.6g Usable Carbs
45g
19gF
Eggs
& M
oreCRAB AND AVOCADO OMELETTE
Serves 4
13
¼½
Prepare a Basic Omelette.
When omelette is ready to be filled, layer crab, avocado, and tomato onto one side. Carefully fold over.
Press edges and allow filling to heat through before removing from pan.
1
2
3
BACON ANDCARAMELIZED ONION OMELETTE
Prepare a Basic Omelette
Heat another small skillet over medium heat and add butter.
Add red onion slices. Sauté until they begin to caramelize (4-6 minutes).
When omelette is ready to be filled, layer onions and bacon crumbs into center, then fold over.
1
2
3
4
112
2
Basic Omelette (page 7)
tablespoon butter
slices bacon, cooked according to package, then crumbled
ounces red onions, thinly sliced
Serves 4
Basic Omelette (page 7)
ounces canned or fresh crab meat, rinsed well and patted dry
fresh avocado, sliced or chopped
small tomato, chopped
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d es
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ally
for:
Everybody.
11Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 503
3.7g Usable Carbs
42g
31gF
Eggs
& M
oreSOUTHWEST OMELETTE
Serves 1
1
2
1
2
Basic Omelette (page 7)
ounces chorizo sausage
ounce Monterey Jack cheese, shredded
tablespoons Salsa Fresca (page 183)
Prepare a Basic Omelette.
Heat small skillet over medium-high heat.
Remove chorizo from casing. Cook in skillet until cooked through. Removed with slotted spoon and set aside.
When omelette is ready to be filled, place chorizo, cheese, and Salsa Fresca in center, fold over, and leave until heated through.
123
4
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Everybody.
Quiches
Pre
pare
d es
peci
ally
for:
Everybody.
13Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 222
3.1g Usable Carbs
18g
4gF
Eggs
& M
ore
As its name implies, this is a basic crust that can be the foundation for many recipes.
If you’re using it for a savory dish, simply omit the sweetener. You can also prepare this
crust in advance and store it in the refrigerator until you’re ready to add your fillings.
BASIC CRUST
½2
¼¾
cup butter, melted
eggs
teaspoon sea salt
cup coconut flour
Sweetener (optional)
Serves 6
Preheat oven to 400 degrees.
In medium bowl, beat butter, eggs, and salt together with a fork.
Add coconut flour. Mix well, until there are no clumps.
Gather dough into a ball, then pat it into a 9-inch greased pie pan.
Prick dough with a fork several times.
Bake for 9 minutes, then let cool.
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2
3
4
5
6
QUICHESBroccoli and Cheddar (page 15)Caprese (page 15)Lorraine (page 16)Florentine (page 16)
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d es
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for:
Everybody.
Pre
pare
d es
peci
ally
for:
Everybody.
15Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 240
4.0g Usable Carbs
19g
13gF
Protein
Food Score
Fat
Per Serving
Calories: 216
3.3g Usable Carbs
16g
15gN
Eggs
& M
oreBROCCOLI AND CHEDDAR QUICHE
Serves 6
1
11
6¾¾
1
Basic Crust (page 13)
tablespoon unsalted butter
cup diced yellow onion
Pinch salt and freshly-ground pepper
large eggs
cup heavy cream
pound broccoli florets, steamed until crisp/tender
cup sharp cheddar, grated
Preheat oven to 350 degrees.
Heat large skillet over medium-high heat. Add butter.
Add onion, season with salt and pepper, and cook until light and golden (8-10 minutes).
In medium bowl, whisk together eggs and cream.
Add onion, broccoli florets, and cheese. Season with salt and pepper. Mix well.
Carefully pour mixture into a precooked Basic Crust.
Bake for 40-45 minutes, or until eggs are set and top is slightly browned.
1
2
3
4
5
6
7
CAPRESE QUICHE
Preheat oven to 350 degrees.
In large mixing bowl, whisk eggs and cream until well-blended.
Fold in remaining ingredients and pour into a precooked Basic Crust.
Bake for 30-40 minutes, or until eggs are set and top is slightly browned.
1
2
3
4
14111
1/3
½½1
Basic Crust (page 13)
eggs
cup heavy cream
tablespoon fresh basil, chopped
teaspoon freshly-ground pepper
pound prosciutto, chopped
cup chopped onion (optional, sautéed ahead of time)
cup fresh tomato, diced, seeds removed
cup Italian cheese blend, shredded
Serves 6
Pre
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d es
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ally
for:
Everybody.
16Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 300
2.0g Usable Carbs
27g
12gF
Protein
Food Score
Fat
Per Serving
Calories: 269
3.4g Usable Carbs
20g
18gN
Eggs
& M
oreQUICHE LORRAINE
Serves 6
1641
¼
1
Basic Crust (page 13)
bacon strips
large eggs
cup heavy cream
cup green onions, diced
A few dashes of nutmeg
Pinch salt and pepper
cup Swiss cheese, shredded, divided into two
Preheat oven to 350 degrees.
Cook bacon according to package, then set aside on towelsto absorb excess grease. When bacon cools, crumble it into small pieces.
In large mixing bowl, whisk eggs with cream.
Add green onions, nutmeg, salt, and pepper.
Layer bacon crumbs and cheese into a precooked Basic Crust.
Pour egg mixture into crust, whisking as you do so. Gently mix layers together so every bite has bacon and cheese.
Bake for 30-40 minutes, or until eggs are set and top is slightly browned.
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3
4
5
6
7
QUICHE FLORENTINE
Preheat oven to 350 degrees.
In large mixing bowl, whisk eggs and cream together.
Add remaining ingredients. Mix well.
Pour mixture into a precooked Basic Crust.
Bake for 30-40 minutes, or until eggs are set and top is slightly browned.
1
2
3
4
5
141
10½11
Basic Crust (page 13)
eggs
cup heavy cream
ounces frozen chopped spinach, thawed and drained
cup grated Parmesan cheese
cup diced Swiss cheese
cup chopped cooked ham
Serves 6
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Everybody.
Crepes
Pre
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d es
peci
ally
for:
Everybody.
18Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 283
2.4g Usable Carbs
27g
7gF
Eggs
& M
ore
Crepes are a great option for days where you're craving carbs. The options here will give you a
wide variety of flavor combinations that’ll hit the spot for whatever mood you’re in.
BASIC COCONUT FLOUR CREPES
2
2
2
1
⅛1/3
tablespoons coconut flour
tablespoons virgin coconut oil or butter, melted
eggs
teaspoon granulated Splenda or 2-3 drops liquid Stevia
teaspoon salt
cup heavy cream
Makes 2 Crepes
Heat small skillet over medium heat. Add 1 tablespoon of coconut oil, then melt and swirl it to coat the skillet.
In medium bowl, mix eggs, oil, sweetener, and salt.
Thoroughly mix in coconut flour, removing any lumps.
Add heavy cream and continue to mix well.
Carefully pour a quarter of the batter onto the skillet (which should be about 5-6 inches in diameter).
Cook until batter is bubbly and cooked around edges. Carefully flip crepe and cook other side.
Fill with your favorite fillings, then roll and serve.
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7
CREPESChicken Tuscany (page 20)Go Philly (page 20)Florentine (page 21)Greek Style (page 21)Sante Fe (page 22)Oceanic (page 22)
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Everybody.
Pre
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d es
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ally
for:
Everybody.
20Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 880
7.0g Usable Carbs
78g
40gF
Protein
Food Score
Fat
Per Serving
Calories: 631
5.6g Usable Carbs
47g
43gN
Eggs
& M
oreCHICKEN TUSCANY CREPE
Serves 2
1
4
12
¼24
2
Basic Coconut Flour Crepe (page 18)
ounces chicken breast, precooked and cut into small chunks
tablespoon coconut oil
ounces mushrooms, sliced
cup cherry tomatoes, halved
ounces sliced almonds
ounces provolone cheese, sliced or shredded
tablespoons Traditional Pesto Sauce (page 186)
Heat a small skillet over medium heat. Add coconut oil.
Add mushrooms and cook for 1-2 minutes.
Add chicken and continue to cook for another 1-2 minutes, or until heated through.
Add tomatoes and sliced almonds.
Remove from heat.
Place precooked crepe on plate.
Place 1 ounce of cheese onto one side of crepe. Top with ¼ of chicken mixture.
Roll crepe and top with 1 ounce of Traditional Pesto Sauce.
Repeat with remaining crepes and filling.
1
2
3
4
5
6
7
8
9
GO PHILLY CREPE
Heat a small skillet over medium heat. Add coconut oil.
Add onions. Cook for 3-5 minutes, or until they begin to caramelize.
Add peppers and continue to cook for another 1-2 minutes.
Add beef and cook until heated through. Remove from heat.
Place precooked crepe on plate.
Place ¼ of the mixture onto one side of crepe.
Top with ¼ of shredded cheese, then roll crepe.
Repeat with remaining crepes and filling.
1
2
3
4
5
67
8
18
12
½¼
Basic Coconut Flour Crepe (page 18)
ounces grilled beef fillet, precooked and sliced
tablespoon coconut oil
ounces yellow onions, thinly sliced
cup shredded white cheddar cheese
cup peppers, sliced (hot peppers optional)
Serves 2
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pare
d es
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ally
for:
Everybody.
21Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 408
5.6g Usable Carbs
37g
11gF
Protein
Food Score
Fat
Per Serving
Calories: 556
10.7g Usable Carbs
49g
16gF
Eggs
& M
oreCREPE FLORENTINE
Serves 2
112
½½¼
Basic Coconut Flour Crepe (page 18)
tablespoon coconut oil
ounces yellow onions, thinly sliced
cup frozen spinach, thawed and drained
cup mushrooms, sliced
cup Monterey Jack cheese, shredded
Heat a small skillet over medium-high heat and add coconut oil.
Add onions and cook 1-2 minutes.
Add mushrooms and continue to cook for another 2 minutes, or until the mushrooms begin to brown slightly.
Add spinach and cook for another 1-2 minutes.
Remove from heat.
Place precooked crepe on plate. Sprinkle 1 ounce of cheese on one side.
Place ¼ of the filling on top of the cheese, then add another 1 ounce of cheese.
Roll crepe, then repeat with remaining filling.
1
2
3
4
5
6
7
8
GREEK STYLE CREPE
Heat small skillet over medium heat. Add coconut oil.
Add onions and cook for 1-2 minutes.
Add spinach and olives. Continue to cook for another 1-2 minutes, or until spinach is heated through.
Remove from heat.
Place precooked crepe on plate.
Place ¼ of spinach and onion mixture onto one side of crepe.
Top with ¼ of sliced almonds and feta cheese.
Roll crepe and top with 1 ounce of Tzatziki Sauce.
Repeat with remaining filling.
1
2
3
4
5
6
7
8
9
112
½¼¼42
Basic Coconut Flour Crepe (page 18)
tablespoon coconut oil
ounces red onions, thinly sliced
cup frozen spinach, thawed and drained
cup Kalamata olives, pitted and sliced in halves
cup sliced almonds
ounces feta cheese, crumbled
ounces Tzatziki Sauce (page 179)
Serves 2
Pre
pare
d es
peci
ally
for:
Everybody.
22Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 748
8.4g Usable Carbs
66g
44gF
Protein
Food Score
Fat
Per Serving
Calories: 658
7.0g Usable Carbs
50g
43gN
Eggs
& M
oreSANTA FE ALL THE WAY CREPE
Serves 2
11
4222
Basic Coconut Flour Crepe (page 18)
chicken-apple sausage, butterfly cut and chopped
eggs, whisked with salt and pepper
ounces green onions, sliced
ounces provolone cheese, sliced or shredded
ounces Salsa Fresca (page 183)
Heat large skillet over medium heat.
Add sausage and cook until heated through.
Add whisked eggs to pan, folding eggs into sausages.
Sprinkle half the cheese on top and fold into the egg a few times.
Remove from heat and add green onions, folding egg mixture a few more times.
Place precooked crepe on plate.
Place ¼ of the egg and sausage mixture onto one side of crepe.
Top with a small pinch of cheese, then roll crepe and top with Salsa Fresca.
Repeat with remaining crepes and filling.
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3
4
5
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7
8
9
OCEANIC CREPE
Place precooked crepe on plate.
Place 2 ounces of salmon onto one side of crepe, then top with a few capers, a few slices of red onion, ¼ of the spinach, ½ tablespoon of mustard, and 1 ounce of dill Havarti.
Roll crepe and repeat with remaining crepes and filling.
1
2
3
1822
½24
Basic Coconut Flour Crepe (page 18)
ounces fresh salmon, cooked or smoked
ounces capers
ounces red onions, thinly sliced
cup frozen spinach, thawed and drained
tablespoons Dijon mustard
ounces dill Havarti
Serves 2
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Everybody.
Pre
pare
d es
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ally
for:
Everybody.
24Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 414
4.4g Usable Carbs
31g
30gN
Eggs
& M
ore
This is an easy dish to prepare using leftover steak.
For a slightly different flavor, try it with pulled pork.
STEAK AND PEPPER HASH
2
1
½6
¼
¼
4
tablespoons coconut oil
medium green pepper, chopped
small onion, chopped
ounces precooked steak, diced
teaspoon garlic powder
Pinch salt and pepper
cup Monterey Jack cheese
eggs
Serves 2
Heat large skillet over medium heat.
Melt coconut oil in skillet. Sauté green pepper and onion until tender.
Reduce heat and add steak, garlic powder, salt, and pepper. Stir well.
Sprinkle with cheese.
Cover and cook on low for 5 more minutes, or until heated through and cheese is melted. Keep warm.
Prepare eggs as desired.
Divide hash between two plates. Top with egg.
1
2
3
4
5
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7
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Everybody.
Pre
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for:
Everybody.
26Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 368
4.6g Usable Carbs
27g
27gN
Eggs
& M
oreHAM AND SWISS SKILLET
1
½
½
4
2
½
1
tablespoon butter
small zucchini, finely chopped
cup mushrooms, sliced
eggs
ounces Swiss cheese, shredded
cup ham, finely chopped
green onion, sliced
Pinch salt and pepper
Chives (optional, for garnish)
Serves 2
Set oven to broil.
Heat large ovenproof skillet over medium-high heat. Melt butter.
Add zucchini and sauté 2-3 minutes.
Add mushrooms and continue to cook for another 2-3 minutes.
Once vegetables are slightly browned, add ham and green onions to the skillet and sauté until heated through.
Reduce heat to medium-low and carefully crack each egg into the skillet, making sure not to break the yolk.
Cover skillet with a lid and remove from heat.
Once eggs have begun to set, remove lid and sprinkle with cheese.
Broil 6 inches from heat for 1-2 minutes, or until eggs have just set and cheese is melted. Sprinkle with chives.
Serve from skillet.
1
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3
4
5
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7
8
9
10
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Everybody.
Pre
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d es
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for:
Everybody.
28Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 510
6.0g Usable Carbs
40g
30gF
Eggs
& M
ore
You can use any sausage with this dish, but remember to keep the potentially differing carb count
in mind. A few of my favorite options here are chicken-apple, spicy jalapeño, and basil Parmesan.
ITALIAN STALLION SCRAMBLE
2
2
1
2
¼
¼8
tablespoons coconut oil
tablespoons shallots, diced
medium green bell pepper, chopped
Italian sausages, butterfly cut, then sliced
cup shredded whole milk mozzarella cheese
teaspoon red pepper flakes
Salt and pepper to taste
eggs
Serves 3
Heat large skillet over medium heat.
Melt coconut oil and sauté shallots and green pepper until tender.
Reduce heat. Add sausage and continue to cook for another 2 minutes.
In small bowl, whisk egg, salt, ground pepper, red pepper flakes, and half the cheese.
Pour egg mixture into pan, folding it into the peppers and sausages until almost cooked through.
Remove from heat and top with remaining cheese.
1
2
3
4
5
6
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Everybody.
Pre
pare
d es
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for:
Everybody.
30Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 181
1.4g Usable Carbs
12g
17gN
SPICY EGG NESTS
4
2
½2
2
eggs
ounces spicy pork sausage
cup pepper jack cheese
tablespoons chopped cilantro
tablespoons chives
Pinch salt and pepper
Serves 2
Preheat oven to 375 degrees and spray baking sheet with nonstick spray.
Heat small skillet over medium-high heat.
Brown pork sausage in pan, breaking it up into tiny pieces with a spatula as it cooks.
Drain out fat and set sausage aside.
Carefully separate eggs. Place egg whites into large mixing bowl, and the yolks into their own small bowls or cups. Be careful to leave the yolks intact.
Using an electric hand mixer, whisk egg whites until stiff.
Gently fold in pork, cheese, chives, and cilantro until mixed. Add a pinch of salt and pepper.
Place four tablespoons of the egg white mixture on the baking sheet at least 2 inches apart.
Make a shallow hole in the center of each egg nest, and gently place an egg yolk in each one.
Bake for about 6 minutes. Be careful to avoid overcooking the eggs (the yolks should remain slightly runny).
1
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10
Eggs
& M
ore
Pre
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Everybody.
Pre
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d es
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ally
for:
Everybody.
32Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 349
4.4g Usable Carbs
32g
12gF
The use of sparkling water makes these pancakes exceptionally fluffy. If you want a sweeter
version of these, add a little more Splenda or Stevia to the mix prior to cooking. Check out the
Ingredient Reference Section (page 4) for some great no-calorie pancake toppers.
ALMOND FLOUR PANCAKES
1
2
¼
2
¼1
cup almond meal/flour
eggs
cup water (or sparkling water for fluffier version)
tablespoons coconut oil
teaspoon salt
pack Splenda or Stevia (optional)
Serves 3
Heat medium nonstick pan over medium-low heat.
In small bowl, mix all ingredients.
Carefully pour ⅓ of mixture onto pan.
Cook for 2-3 minutes, or until edges have begun to set and a few bubbles have formed on top.
Carefully flip pancake and cook the other side for another 1-2 minutes.
Repeat with remaining pancake mix.
1
2
3
4
5
6
Eggs
& M
ore
Pre
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Everybody.
Pre
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for:
Everybody.
34Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 242
2.1g Usable Carbs
14g
25gP
These mini-muffins are great to make in advance and take on the go. You can also place
cupcake tins in the muffin pan before filling them, making it easier to take them to work.
EGG AND TURKEY MUFFINS
1
½½
1
1
6
½
tablespoon coconut oil
pound ground turkey
red bell pepper, chopped in bite-sized pieces
cup sliced mushrooms
cup chopped spinach
eggs
Salt and pepper to taste
teaspoon oregano
Serves 4
Preheat oven to 350 degrees and spray muffin pan with nonstick cooking spray.
Heat a large skillet over medium-high heat. Add coconut oil.
Add onions and sauté until they become fragrant.
Add turkey and continue to cook for another 3-5 minutes, or until turkey is almost completely browned.
Add red peppers and mushrooms, and continue to cook for another 1-2 minutes.
Add spinach and cook until heated through, then remove from heat.
In large mixing bowl, whisk egg and season with a pinch of salt, pepper, and oregano.
Add turkey mixture into egg. Stir well.
Pour mixture into muffin pan and cook in oven for 20-25 minutes.
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9
Eggs
& M
ore
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Pre
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Everybody.
36Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 262
2.4g Usable Carbs
22g
15gF
This is an easy-to-prepare dish with a fancy look. Be sure not to overcook the eggs.
You want the yolk to be slightly runny.
BAKED EGGS WITH BACON AND TOMATO
2
2
2
2
1
tablespoons butter
slices bacon, cooked according to package and crumbled or chopped
tablespoon fresh basil
Salt and freshly-ground pepper
eggs
ounce grated Parmesan cheese
(optional)
Serves 2
Preheat oven to 350 degrees.
Prepare two ramekins by arranging them on a rimmed baking sheet, placing 1 tablespoon of butter in the bottom of each.
In small bowl, stir tomatoes, basil, and a dash of salt and pepper.
Divide the mix evenly among the prepared ramekins.
Sprinkle the bacon crumbs evenly over the tomato mixture.
Break an egg into each ramekin. Season with a little more salt and pepper.
Bake until egg whites are opaque. The yolks should be soft in the center, with firm edges (about 15 minutes).
Remove from oven and sprinkle each serving with 1 teaspoon of cheese, then serve immediately.
1
2
3
4
5
6
7
8
Eggs
& M
ore
Pre
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d es
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Everybody.
37Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 242
1.0g Usable Carbs
20g
14gF
BAKED EGGS WITH TURKEY SAUSAGE AND SPINACH
2
2
2
2
tablespoons butter
precooked turkey breakfast sausages, chopped into bite-sized pieces
cups baby spinach, packed tightly
eggs
Salt and freshly ground pepper
Serves 2
Preheat oven to 350 degrees.
Prepare two ramekins by arranging them on a rimmed baking sheet, placing 1 tablespoon of butter in the bottom of each.
Heat large saucepan over medium heat.
Add a few tablespoons of water to the pan. Bring to a light boil. Add spinach and cook until wilted (about 2 minutes).
Drain well, removing any excess water. Coarsely chop spinach.
Divide chopped spinach and sausage pieces among prepared ramekins.
Break an egg into each ramekin and season with salt and pepper.
Bake until whites are opaque and yolks are firm around edges, but still soft in center (about 15 minutes), then serve immediately.
1
2
3
4
5
6
7
8
Eggs
& M
ore
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Everybody.
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Appetizers & Snacks
Bacon-Wrapped Jalapeños
Mini Stuffed Portobello Mushrooms
Chicken Satay with Peanut Sauce
Mini Bacon-Wrapped Sausages
Smoked Salmon Deviled Eggs
Shrimp Kebabs
Spicy Shrimp Handroll
Smoked Salmon Roll-ups
Baked Zucchini Chips
Brussels Sprouts Chips
Pepperoni Chips
Cheese Crackers
40
42
43
45
47
49
50
52
52
54
56
56
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Pre
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40Transforming Recipes ▲ Back to TOC
Appe
tize
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Sna
cks
If you’re hosting friends or bringing an appetizer to a party, these peppers are a must!
Flavor-packed and an all-around crowd pleaser.
Protein
Food Score
Fat
Per Serving
Calories: 134
1.2g Usable Carbs
12g
5gF
BACON-WRAPPED JALAPEÑOS
Preheat the oven to 375 degrees and line a baking sheet with aluminum foil and set aside.
Cut the jalapeño peppers in half lengthwise and remove all of the seeds.
In a small bowl combine the cream cheese, salsa verde and shredded cheddar cheese.
Add the mix to a pastry bag or a sturdy 1-quart zip-lock bag and cut off one corner so you can squeeze the cheese out of the hole and into the peppers.
Fill the peppers with cheese mixture.
Cook the bacon in a pan for a few minutes until it starts to brown a little but is still soft and pliable.
Allow the bacon to cool a little and then wrap each jalapeño half with one piece of bacon. Secure with a toothpick.
Place on the baking sheet and bake for 15 minutes.
Set the oven to broil and cook for 2-3 minutes, watching carefully to make sure they don’t burn. This gives the peppers a nice roasted flavor and ensures that your bacon will be crisp.
Remove the peppers from the oven and cool slightly before eating.
Makes 18 | Serving Size: 2
jalapeño peppers
8 ounces cream cheese, softened
cup Salsa Verde (page 183)
cup cheddar cheese, shredded
slices bacon, cut in half
toothpicks soaked in water
9
1
¼
½9
18-25
1
2
3
4
5
6
7
8
9
10
Pre
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Pre
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for:
Everybody.
42Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 416
9.4g Usable Carbs
21g
44gP
MINI STUFFED PORTOBELLO MUSHROOMS
Preheat oven to broil and line a baking sheet with aluminum foil.
Arrange mushrooms on baking sheet and sprinkle each with a dash of garlic salt and pepper.
Heat large saucepan over medium-high heat.
Add butter and onions. Cook for 1 minute.
Add ground turkey and continue to cook for 5-6 minutes, or until it begins to brown.
Add bell peppers, garlic salt, and pepper. Stir well, breaking up the turkey in the process. Continue to cook for another 3-4 minutes.
Remove from heat, add ½ of the cheese, and stir well.
Spoon turkey mixture into each mushroom cap. Do not overfill.
Sprinkle tops with remaining cheese, then place under broiler for 7-10 minutes, or until cheese begins to brown. Remove and serve immediately.
Serves 4
baby Portobello mushrooms, washed and gills removed
tablespoon butter
yellow onion, diced
pound ground turkey
medium red bell pepper, diced
cup mozzarella cheese, shredded
tablespoon garlic salt
Pinch of pepper
12
1
¼1
1
½¼
1
2
3
4
5
6
7
8
9
This is a great appetizer that can be prepared in advance, stored in the
refrigerator, then broiled when you’re ready to eat.
Appe
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43Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 144
0g Usable Carbs
5g
23gP
CHICKEN SATAY WITH PEANUT SAUCE
Preheat oven to 350 degrees. Line baking sheet with aluminum foil and spray with nonstick cooking spray.
Season chicken with salt and pepper.
Carefully slide one chicken strip onto a skewer stick, securing it at each end. Repeat with remaining chicken.
Brush each side of the skewers with coconut oil. Place in baking sheet, leaving 1 inch between skewers.
Bake 8-10 minutes on each side, or until chicken is cooked through.
Serve with Peanut Sauce (page 171).
Serves 8 (Serving based on chicken alone)
pound chicken breast, cut into stripes
Dash of salt and pepper
tablespoon coconut oil, melted
skewer sticks, soaked in water
1
1
6-8
1
2
3
4
5
6
These Thai-inspired skewers are a filling snack that can also be cooked on the grill.
Appe
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Everybody.
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Everybody.
45Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per serving
Calories: 191
4.5g Usable Carbs
14g
11gN
MINI BACON-WRAPPED SAUSAGES
Preheat oven to 400 degrees.
Line baking sheet with aluminum foil.
Cut each slice of bacon in half, then wrap each mini-sausage with a slice of bacon, making sure end is tucked under sausage when placed on baking sheet.
Repeat with remaining sausages, then arrange on baking sheet, leaving 1 inch between sausages.
Bake 10-15 minutes, rotating once to ensure bacon is evenly browned on all sides. Remove from oven and serve.
Serves 2
pork mini-sausages
slices thin-cut bacon
toothpicks (optional)
10
5
10
1
2
3
4
5
You can’t go wrong with finger foods. Insert toothpicks into each mini-sausage for a
convenient snack that you won’t have to wash off your hands.
Appe
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Pre
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Deviled eggs image
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47Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 255
3.1g Usable Carbs
19g
18gN
SMOKED SALMON DEVILED EGGS
Remove yolks from eggs and place in large bowl.
Arrange whites on platter, cut side up, and sprinkle with salt and pepper.
Add sour cream, cream cheese, mayonnaise, lemon juice, chives, salmon, salt, and pepper to bowl with yolks.
Using a hand or electric mixer, beat ingredients on medium speed until fluffy.
Loosely cover bowl with plastic wrap and store in refrigerator for 30 minutes to allow flavors to blend.
When ready to serve, spoon out mixture and gently fill each egg white half. Garnish with salmon roe and chives.
Serves 6 (Nutritional information includes salmon roe)
dozen omega-3 enriched eggs, hardboiled, shells removed, cut lengthwise
cup sour cream
ounces cream cheese, at room temperature
tablespoons mayonnaise
tablespoon freshly-squeezed lemon juice
tablespoon fresh chives, minced (plus extra for garnish)
ounces smoked salmon, minced
teaspoon salt
teaspoon freshly-ground pepper
ounces salmon roe (optional)
1
½2
2
1
1
4
1
½
2
1
2
3
4
5
6
Deviled eggs are one of those appetizers that everyone loves, but nobody makes.
In this version, we’ve added smoked salmon to an hors d’oeuvres classic.
Appe
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49Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 120
<1.0g Usable Carbs
11g
5gF
SHRIMP KEBABS
Set oven to broil, or heat grill over medium-high heat.
In large bowl, combine oil and shrimp. Toss to coat.
Thread shrimp evenly onto 4 skewers.
Brush remaining oil onto shrimp, and sprinkle evenly with salt and pepper.
If using oven, place skewers on baking sheet or broil pan and broil 2-3 minutes on each side, or until done.
If using grill, place skewers on grill rack, coat with cooking spray, and grill shrimp for 1-2 minutes on each side, or until done.
Serves 5
tablespoons coconut oil, melted
large shrimp, peeled and deveined (about 1 pound)
teaspoon salt
teaspoon freshly-ground pepper
wooden skewer sticks, soaked in water
4
20
½¼7
1
2
3
4
5
6
To add some flavor here, try these with Spicy Ginger Marinade (page 176). Make sure you
add the extra nutritional data from any sauce or marinade when counting your carbs.
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50Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 126
4.5g Usable Carbs
1g
22gP
SPICY SHRIMP HANDROLLS
In a medium bowl, combine chopped shrimp, yogurt, and Sriracha sauce.
Lay out one of your hand roll sheets so the widest part is facing you.
Place a fifth of your shrimp mixture on the right side of the wrap, leaving about ⅔ of the wrap empty.
Add cilantro leaves, cucumber strips (and avocado, if you’re using it).
Roll on a diagonal until a cone is formed. Use water to seal the edges.
Makes 5 Handrolls
cups cooked shrimp, chopped
ounces Greek yogurt
tablespoon Sriracha
tablespoons cilantro leaves
cucumber, julienned
hand roll Nori sheets
avocado, thinly sliced
2
4
1
2
¼5
½
1
2
3
4
5
The tanginess of the yogurt in this dish is a great compliment to the spiciness of the Sriracha sauce.
Warning: If you don’t have a cast-iron mouth, go easy on the Sriracha.
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52Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 133
<1.0g Usable Carbs
12g
9gN
Protein
Food Score
Fat
Per serving
Calories: 139
3.2g Usable Carbs
11g
7gF
SMOKED SALMON AND CREAM CHEESE ROLL-UPS
Spread a thin layer of cream cheese over one slice of smoked salmon. Place 5-6 capers on top.
Roll salmon slice tightly and pierce with toothpick.
Serves 4
ounces smoked salmon, thinly sliced
ounces full-fat cream cheese
tablespoons capers
toothpicks
1242
12
1
2
BAKED ZUCCHINI CHIPS
pound zucchini, thinly sliced
tablespoons extra virgin olive oil
tablespoon cayenne pepper
Salt and pepper
ounces Parmesan cheese (optional)
121
2
Preheat oven to 200 degrees and line a baking sheet with aluminum foil.
Arrange sliced zucchini on baking sheet in a single layer.
Drizzle olive oil over each slice. Sprinkle with cayenne pepper, salt, and pepper.
Bake for 45 minutes.
Rotate baking sheet and cook for another 30-40 minutes, or until zucchini slices are crisp.
Top with Parmesan
1
2
3
4
5
6
Serves 3 (Serving size ½ cup)
These tasty chips are best eaten shortly after cooking. For best results, use very thin slices.
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54Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 84
3.0g Usable Carbs
7g
2gF
Set oven to broil and line a baking sheet with aluminum foil.
Remove outer leaves of Brussels sprouts and discard.
Continue to carefully peel off leaves, trying not to break them in the process. If they’re difficult to remove, cutting the sprouts in half will make this job easier.
Remove as many of the larger leaves as possible, saving remaining sprouts for another use.
Arrange leaves on baking sheet in a single layer. You may need to cook them in two batches to prevent overlap.
Drizzle the layer of leaves with olive oil, then sprinkle with salt and pepper.
Broil 2-4 minutes, rotating baking sheet if necessary. Watch sprouts closely to prevent burning. Remove promptly and serve.
BRUSSELS SPROUTS CHIPS
1
2
pound Brussels sprouts
tablespoons olive oil
Salt and pepper
Serves 4
1
2 3
4
5 6
7
Ever wonder what to do with all the leaves that fall off when you cut
your Brussels sprouts? Here’s your solution.
Appe
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56Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 88
0g Usable Carbs
8g
4gF
Place two paper towels on a microwave-safe plate.
Arrange pepperoni slices in a single layer on plate. Cover with another paper towel.
Microwave on high for 2 minutes. Remove from microwave. Push down on chips, soaking up excess grease.
If they’re still soft, cook for another 1-2 minutes, avoiding burning.
Soak up any remaining grease. Allow to cool before eating.
PEPPERONI CHIPS1
2-4
bag pepperoni slices
paper towels
Serves 4
12
3
4
5
These can be cooked ahead of time and stored in an airtight container in the refrigerator, or placed in a small baggie to take to work. Try these with Lemon Dill Dip (page 179).
Protein
Food Score
Fat
Per Serving
Calories: 60
<1.0g Usable Carbs
4g
6gP
CHEESE CRACKERS
Set oven to broil and line a baking sheet with aluminum foil.
Lightly spray with nonstick cooking spray.
Place small piles of the cheese onto the baking sheet, leaving about 2 inches between each pile.
Broil for 3-5 minutes, or until cheese starts to bubble and edges begin to brown. Be careful to avoid overcooking.
Using a spatula, remove the cheese and allow to cool.
Makes 6 Large Crackers | Serves 2
cup freshly-grated Parmesan or Asiago cheese
Nonstick cooking spray
1 1
2
3
4
5
This recipe works best when made using firm cheeses. Try aged cheddar or Gouda. Add sliced meats like salami or prosciutto, too.
Appe
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Good with:Sundried Tomato and Olive Tapenade
(page 187)
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Taco Salad
Gaucho Cheesesteak Salad
Artichoke & Prosciutto Salad
Spicy Basil Beef Salad
Greek Chicken Salad
Roast Duck Salad
Bangkok Chicken Salad
Classic Cobb Salad
Asian Chicken Salad with Bean Sprouts
Roast Chicken Salad with Creamy Pesto
Celery Slaw with Shrimp
Ginger Prawn Lettuce Cups
Cucumber & Heirloom Tomato Salad with Prawns
Easy Salad Niçoise
59
60
62
63
65
66
67
69
71
73
74
76
78
79
Salads
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taco salad image
Pre
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59Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 294
4.1g Usable Carbs
13g
37gP
TACO SALAD
1
1
1
4
1
¼1
pound grass-fed beef
tablespoon coconut oil
pack low-carb taco seasoning
cups shredded lettuce
White wine vinegar (optional)
12-ounce can diced tomatoes, drained
cup cheddar cheese, shredded
tablespoon Greek yogurt (optional)
Serves 4
Heat a large skillet over medium-high heat.
Cook ground beef until no longer pink, breaking it up as it cooks. Drain the majority of the fat from the pan.
Add coconut oil and taco seasoning. Mix well.
Divide the shredded lettuce among four bowls and toss with vinegar (if desired).
Spoon ¼ of the taco meat into each bowl and layer the remaining ingredients in your preferred order.
1
2
3
4
5
Who needs a tortilla shell when you can top a bed of lettuce with all the awesome goodness of a
taco? It’s easy to enhance flavors by using diced tomatoes with jalapeños or a variety of shredded
cheeses. For an easy meal to go, simply drop the lettuce and warm this dish up later in the day.
Good with:Salsa Fresca (page 183)P
repa
red
espe
cial
ly fo
r: Everybody.
60Transforming Recipes ▲ Back to TOC
Sala
dsProtein
Food Score
Fat
Per Serving
Calories: 525
4.0g Usable Carbs
40g
35gN
GAUCHO CHEESESTEAK SALAD
1/3
1
½ ⅛
1½1½¼¼
⅛1
2
1
3
½
cup fresh parsley
clove garlic
jalapeño, seeded and roughly chopped
teaspoon crushed red pepper flakes
teaspoons lime juice (juice of ¼ lime)
tablespoons red wine vinegar
cup extra virgin olive oil
teaspoon salt
teaspoon pepper
small red onion, sliced thin (2 ½ ounces)
Roma tomatoes, chopped (4 ounces)
pound skirt steak
ounces leaf lettuce, chopped
cup Monterey Jack cheese, shredded
Serves 3
Heat a grill or skillet over medium-high heat.
Place the first nine ingredients in a food processor with the chopping blade inserted. Process until everything is well-combined. Pour into a bowl, then stir in the onion and tomatoes.
Season the steak with salt and pepper. Grill or cook in the skillet until it reaches desired doneness. Slice the steak across the grain, then top with tomato mixture.
Arrange the lettuce on three serving plates, then top with steak mixture and sprinkle with cheese.
1
2
3
4
This is a South American twist on an otherwise routine steak salad. The variety of
spices here make this low-carb trip to the Argentine pampas explode with flavor.
Pre
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62Transforming Recipes ▲ Back to TOC
Sala
dsProtein
Food Score
Fat
Per Serving
Calories: 283
8.2g Usable Carbs
18g
21gN
ARTICHOKE AND PROSCIUTTO SALAD
1
4
2
12
2
1
3
1
1
½1
9-ounce can of artichoke hearts, drained and quartered
small vine tomatoes, cut into wedges
ounces sun-dried tomatoes in oil, drained and sliced into strips
ounces prosciutto, cut into strips
tablespoons pitted black olives, halved
cup fresh basil leaves
tablespoons extra virgin olive oil
tablespoon white wine vinegar
garlic clove, crushed
teaspoon mustard (your choice)
teaspoon granulated Splenda or 1-2 drops liquid Stevia
Salt and pepper to taste
Serves 4
In a large bowl, combine the artichoke hearts, fresh tomatoes, sun-dried tomatoes, prosciutto, and olives.
Tear the majority of the basil leaves into small pieces, leaving a few whole for a garnish, and add them to the bowl.
In a small bowl, whisk together the oil, vinegar, garlic, sweetener, salt, and pepper. You can also place these ingredients in a sealable jar and shake vigorously.
Pour the dressing over the salad and toss lightly. Garnish with the whole basil leaves.
1
2
3
4
Artichoke hearts are a strong addition to this salad, while the combination of fresh and
sun-dried tomatoes creates a delicious balance with the saltiness of the prosciutto.
Pre
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63Transforming Recipes ▲ Back to TOC
Sala
dsProtein
Food Score
Fat
Per Serving
Calories: 367
9.4g Usable Carbs
24g
29gN
SPICY BASIL BEEF SALAD
1
12
¼
½3
2
2
1
2
2
1½1
3
2
tablespoon coconut oil
ounces flank steak, trimmed
teaspoon salt
teaspoon freshly-ground pepper
tablespoons soy sauce
tablespoons rice vinegar
tablespoons fresh lemongrass, minced
tablespoon dark sesame oil
teaspoons fish sauce
teaspoons chili paste
cups fresh basil leaves, loosely packed
cup English cucumber thinly sliced
large ripe heirloom tomatoes, cut into wedges
medium shallots, thinly sliced
Serves 4
Preheat oven to 425 degrees.
Heat a large ovenproof skillet over medium-high heat. Add coconut oil to pan, then swirl to coat.
Sprinkle both sides of the steak evenly with salt and pepper. Add steak to the pan and sauté for 5 minutes, or until browned. Turn steak over.
Place skillet in oven and bake for 8 minutes, or until desired degree of doneness. Remove steak from pan and let stand for 10 minutes. Slice across the grain.
In a small bowl, combine the soy sauce and next 5 ingredients (through chili paste), stirring well.
In a large bowl, combine basil and remaining ingredients. Drizzle dressing mixture over basil mixture and toss gently.
Divide salad mixture evenly among 4 plates and top with the beef.
1
2
3
4
5
6
7
You’ll love the basil leaves and Thai-inspired dressing in this salad. Feel free to substitute heirloom
tomatoes for vine tomatoes (or vice-versa) when they’re out of season.
Pre
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Everybody.
Pre
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65Transforming Recipes ▲ Back to TOC
Sala
dsProtein
Food Score
Fat
Per Serving
Calories: 354
5.6g Usable Carbs
18g
48gP
GREEK CHICKEN SALAD
1
3
2
4
1
½4
1
pound chicken breast
tablespoons red wine vinegar
tablespoons extra virgin olive oil
Salt and pepper
cups romaine lettuce, torn into small pieces
cucumber, cut into chunks
medium red onion, thinly sliced
ounces feta cheese, crumbled
ounce Kalamata olives
Serves 4
Preheat oven to 350 degrees and line a baking sheet with aluminum foil. If you don’t want to wait for the oven to preheat, you can also cook the chicken in a skillet over medium-high heat.
Season the chicken with salt and pepper, and arrange on baking sheet.
Bake chicken for 20-30 minutes or until cooked through and no longer pink in the center. Set aside to cool.
Whisk red wine vinegar, olive oil, salt, and pepper in a small bowl.
Place the romaine lettuce, cucumber, red onions, feta, and olives in a large bowl and toss with dressing.
Cut chicken into chunks.
Divide salad into four bowls and top with chicken chunks.
1
2
3
4
5
6
7
I’m a big fan of feta cheese, so I’ll use any excuse I can to throw it in a dish. This salad is
also great with a dollop of Tzatziki Sauce (page 179).
Pre
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Everybody.
66Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 321
9.2g Usable Carbs
16g
36gP
ROAST DUCK SALAD
4
2
1
1
½
1
2
2
duck breasts
Bibb or Butter lettuce heads, shredded
cup bean sprouts
yellow bell pepper, seeded and cut into strips
cucumber, seeded and cut into short strips
serving Chili Mint Dressing (page 174)
teaspoons shredded lime zest
tablespoons unsweetened shredded coconut, toasted
Serves 4
Preheat oven to 400 degrees.
Place the duck breasts on a rack set over a roasting pan, and roast in the oven for 20-30 minutes (or until cooked to desired doneness, with a crisp skin). Remove from oven and set aside to cool.
In a large mixing bowl, combine the lettuce, bean sprouts, bell peppers, and cucumber.
Cut the cooled duck into slices and add it to the salad. Mix well.
Add dressing and toss to coat.
Divide the salad into 4 platters, then garnish with the lime zest and shredded coconut.
1
2
3
4
5
6
Duck? Why not? The crispness of the fresh vegetables adds texture to this dish, and
you’ll find that my Chili Mint Dressing (page 174) complements the duck perfectly.
Pre
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67Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 497
4.2g Usable Carbs
33g
45gN
BANGKOK CHICKEN SALAD
1
2
2
¼2
4
4
1
pound chicken breast, cut into strips.
tablespoons curry powder
tablespoons coconut oil
cup rice vinegar
tablespoons sesame oil
Salt and pepper
cups romaine lettuce, shredded
ounces peanuts, roughly chopped
tablespoon sesame seeds (for garnish)
Serves 4
Heat the coconut oil in a large saucepan over medium-high heat.
Coat the chicken strips in the curry power, then add them to the pan. Cook until no longer pink in the center. Set aside to cool.
Whisk sesame oil, rice vinegar, salt, and pepper in a small bowl.
Place shredded lettuce in large bowl and coat with dressing.
Separate tossed salad into four bowls, top with 4 ounces of chicken, then garnish with peanuts and sesame seeds if desired.
1
2
3
4
5
I was inspired to create this dish after eating a similar salad at a local restaurant. Whenever I
order their version, I have to make a few adaptations to ensure that it’s ULC-friendly.
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Pre
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69Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 486
6.0g Usable Carbs
30g
45gP
CLASSIC COBB SALAD
1
12
6
4
4
1
4
4
tablespoon coconut oil
ounces chicken breast, sliced into strips
bacon strips, cooked and crumbled
small vine tomatoes, cubed
omega-3 enriched eggs, hardboiled and chopped
fresh avocado, cubed and divided
ounces blue cheese, crumbled
cups chopped romaine lettuce
Red wine vinegar
Salt and pepper to taste
Serves 4
Heat a large skillet over medium-high heat and melt coconut oil in it.
Season chicken with salt and pepper, then brown slices in skillet for 3-5 minutes on each side until no longer pink in the center.
Combine remaining ingredients in large salad bowl.
Top with a few dashes of vinegar and mix well.
For a restaurant-style presentation, place each ingredient side by side, creating a colorful arrangement in the bowl. Mix as desired.
1
2
3
4
5
If a restaurant serves a Cobb salad, I’ll probably order it. It’s filled with just about all my
favorite things, and I love the plate arrangement—so much so that I typically just take bites from
every individual section as opposed to mixing everything together.
Pre
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Everybody.
Pre
pare
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Everybody.
71Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 371
5.0g Usable Carbs
28g
27gN
ASIAN CHICKEN SALAD WITH BEAN SPROUTS
½
1
1½3
¼
5
2
12 ⁄3
4
¼
small red onion, thinly sliced (plus 2 tablespoons finely chopped)
teaspoon fresh ginger, finely grated
tablespoons white miso
tablespoons rice vinegar
teaspoon granulated Splenda or 3-4 drops liquid Stevia
tablespoons extra virgin olive oil
tablespoons Asian sesame oil
red or yellow bell pepper, thinly sliced
cup bean sprouts
cups cooked chicken breasts (poached or rotisserie), shredded
cup fresh cilantro, coarsely chopped
Serves 4
In a blender or food processor, combine chopped onion, ginger, miso, vinegar, sweetener, olive oil, and sesame oil. Pulse until smooth.
In a large bowl, combine onion slices, bell pepper, bean sprouts, chicken, and cilantro.
Add dressing and toss to coat evenly. Arrange salad on plates and serve immediately.
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When I hear the word “salad,” I think of leafy greens, but the lack of lettuce here makes
for a beautifully exotic and flavor-rich dish. You’ll love the crunch of the bean sprouts and peppers
in combination with this unique and delicious dressing.
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Pre
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73Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 429
5.3g Usable Carbs
27g
40gN
ROAST CHICKEN SALAD WITH CREAMY PESTO
4
4
1
2
2
ounces sour cream
tablespoons Pesto Sauce (page 186)
pound cooked boneless chicken breasts, cut into bite-sized pieces
celery stalks, chopped
large bell peppers, seeded and sliced
Salt and pepper
Several iceberg lettuce leaves
Serves 4
In a large bowl, add sour cream and pesto sauce. Mix well.
Add chicken, celery, and bell peppers to bowl. Gently toss.
Add salt and pepper to taste.
To serve, line 4 small dishes with lettuce leaves and divide salad into each.
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4
This is a great salad to make ahead of time because it sits nicely in the fridge until
you’re ready to serve it. Just let it sit for 15 minutes before eating. When I’m in a
hurry, I’ll make this with both leftover and store-bought precooked chicken.
Pre
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74Transforming Recipes ▲ Back to TOC
Sala
dsProtein
Food Score
Fat
Per Serving
Calories: 310
6.0g Usable Carbs
17g
31gP
CELERY SLAW WITH SHRIMP
1
1
½
3
½2
3
5
¼
¼¼
pound shrimp, peeled and deveined
tablespoon extra virgin olive oil
teaspoon mild Spanish smoked paprika or chipotle pepper
Coarse salt and freshly-ground pepper to taste
slices of bacon
head green cabbage, shredded
celery stalks, thinly sliced
green onions (white and light green portions), chopped
red radishes, trimmed and thinly sliced
cup fresh flat-leaf parsley, chopped
cup Creamy Cole Slaw Dressing (page 174)
cup crumbled blue cheese (optional)
Serves 8
Preheat a large nonstick fry pan over medium-high heat.
In a large bowl, toss shrimp, olive oil, paprika, salt, and pepper.
Add half the shrimp and sauté until they turn pink (about 3 minutes). Transfer to large bowl and repeatwith remaining shrimp. Set aside to cool.
Rinse fry pan, wipe dry, then return to medium heat.
Add bacon slices and fry, turning as needed, until crisp. Using a slotted spatula, transfer to paper towels to drain. Let cool, then crumble and set aside.
In a large bowl, combine cabbage, celery, green onions, radishes, parsley, and Creamy Cole Slaw Dressing with shrimp. Toss to coat all ingredients evenly. Season with salt and pepper and toss again.
Transfer slaw to serving bowl or deep platter.Sprinkle crumbled bacon and blue cheese over top. Serve immediately.
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This is one of those dishes I created after scouring my nearly empty fridge one night. Since then,
I’ve played with the flavors and added a tastier dressing to make this a true “destination” recipe.
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76Transforming Recipes ▲ Back to TOC
Sala
dsProtein
Food Score
Fat
Per Serving
Calories: 237
7.2g Usable Carbs
10g
28gP
GINGER PRAWN LETTUCE CUPS
2
1
1
1
8
1
1
tablespoons coconut oil
tablespoon ginger root, diced
tablespoon garlic*, diced
pound prawns, shells on
iceberg lettuce cups
cucumber, thinly sliced
tablespoon sesame seeds (garnish)
Sriracha sauce (optional)
* To save time, you can use jarred crushed garlic and ginger, available in most grocery stores.
Serves 4
Heat coconut oil in large saucepan over medium-high heat.
Add ginger and garlic to pan. Simmer until fragrant.
Add prawns and cook until no longer pink. Set aside to cool, then remove shells.
Fill two lettuce cups with ¼ of the cooked prawns, then top with sliced cucumber and sesame seeds. Repeat with remaining ingredients.
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2
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4
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Pre
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78Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 279
8.9g Usable Carbs
13g
30gP
CUCUMBER AND HEIRLOOM TOMATO SALAD WITH PRAWNS AND FETA
1
1
1
2
½
¼2
tablespoon coconut oil
pound large prawns
cucumber, cut into cubes
medium heirloom tomatoes, cut into cubes
red onion, thinly sliced
cup crumbled feta
tablespoons Italian Dressing (page 175)
Fresh basil or parsley (garnish)
Serves 4
Heat coconut oil in a large saucepan over medium heat.
Add prawns and a dash of salt and pepper. Cook until pink, then set aside to cool.
Add all remaining ingredients to large bowl and mix together.
Once prawns have cooled, add them to the salad.
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4
The variety of colors and flavors here—along with in-season heirloom tomatoes—make
this a beautiful and delicious dish. With no leafy greens to get soggy, it’s also a
great meal to take on the go.
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79Transforming Recipes ▲ Back to TOC
Sala
ds
Protein
Food Score
Fat
Per Serving
Calories: 253
7.0g Usable Carbs
15g
20gN
EASY SALAD NIÇOISE
2
1
¼2
3
2
1
2
5-ounce cans tuna, drained well
Salt and pepper
15-ounce can green beans, drained and rinsed
cup Italian Dressing (page 175)
romaine lettuce hearts, leaves removed
large hard-boiled eggs, cut into quarters
vine tomatoes, cut into wedges
2-ounce can anchovy fillets, drained
ounces NiÇoise olives, pitted
Serves 4
In small bowl, season tuna with salt and pepper.
In another small bowl, coat green beans with dressing and allow them to sit until remaining ingredients are ready.
Line platter or large plate with lettuce leaves.
Remove green beans with a slotted spoon and place in center of platter.
Arrange tuna over beans.
Arrange egg pieces and tomatoes around the sides.
Lay anchovies over salad and scatter olives throughout.
Drizzle with remaining dressing.
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I’m a huge fan of tuna and a sucker for fresh vegetables, so this salad is perfect for me. You can use
canned beans for convenience here, but fresh produce is always preferable. Add fresh beans raw, or
blanch them quickly by adding them to boiling water with a little bit of salt for 2–3 minutes.
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Entrees
Beef, Bison, Lamb, Pork
Chicken
Seafood
81
99
114
▲ Back to TOC
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▲ Back to TOC
Italian Stuffed Peppers
Italian Sausages & Peppers
Italian Style Meatballs
Jalapeño Swiss Burger
Open-Face Bison Burger with Portobello Bun
Shepherd's Pie
Beef Ragout with Spaghetti Squash
Taco-Seasoned Beef with Peppers
Greek-Style Lamb Burger
Greek-Style Rack of Lamb with Tzatziki Sauce
Braised Pork Chops with Sauerkraut
83
84
86
88
90
91
93
94
96
97
98
EntreesBeef, Bison, Lamb, Pork
Pre
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Italian stuffed peppers image
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83Transforming Recipes ▲ Back to TOC
Entr
ess
Protein
Food Score
Fat
Per Serving
Calories: 415
*11.5g Usable Carbs
19g
42gP
Growing up, my mother always made dishes that were both simple and gave us
tasty leftovers. The only modification I’ve made to her original recipe was removing
the rice—and believe me, it doesn’t lose a thing.
ITALIAN STUFFED PEPPERS
1
6
2
1
½¼
pound ground beef or turkey
bell peppers, any color, sliced in half, seeds removed
tablespoon coconut oil, melted
cup Marinara Sauce (page 169)
cup 2% ricotta cheese
cup shredded Parmesan cheese
Salt and pepper to taste
Serves 4 (11.5 grams of carbs per serving)
Set oven to broil with top rack about six inches from flame.
Line a baking sheet with aluminum foil. Spray with non-stick cooking spray.
Lay pepper halves skin side down on baking sheet. Drizzle with coconut oil and sprinkle with salt and pepper.
Broil pepper halves in oven for 10-15 minutes, until slightly soft and browned around the edges. Remove from oven and set aside.
Set oven to bake at 350 degrees.
Heat a large skillet over medium-high heat and move rack to middle of oven.
Cook ground beef until no longer pink, breaking it up well as it cooks. Drain any excess fat.
Add pasta sauce. Cook until heated through, then set aside.
Spoon 1 tablespoon of ricotta cheese into each pepper half.
Divide the beef among the peppers, pushing as much meat into each pepper as you can.
Top each pepper with Parmesan cheese.
Return peppers to oven for 10-15 minutes, or until cheese is melted and slightly brown.
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7
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84Transforming Recipes ▲ Back to TOC
Entr
ess
Protein
Food Score
Fat
Per Serving
Calories: 392
9.4g Usable Carbs
24g
25gN
The prep for these tasty sausages is quick, but raw sausages require a longer cooking time.
To speed this process, you can use precooked sausages instead, allowing them to cook for up
to 15 minutes. You can use any style of sausage you want, but keep in mind that the total
carb count for each serving may vary.
ITALIAN SAUSAGE AND PEPPERS
1
1
1¹⁄³¼
pound spicy Italian sausages, uncooked
6-ounce jar roasted red peppers, drained and sliced
cup Marinara Sauce (page 169)
cup Parmesan cheese
Serves 4
Preheat oven to 400 degrees
Carefully pierce each sausage thoroughly with a fork.
Place sausages in large skillet or deep casserole dish, preferably one with a lid.
Pour sauce over peppers, making sure they’re completely covered.
Place lid on top and bake for 45-60 minutes.
After 30 minutes, add roasted peppers and gently mix them in.
Remove sausages from oven and carefully spoon out any oil that has risen to the top. Don’t worry about getting it all.
Serve each sausage with a little bit of sauce, and top with Parmesan cheese.
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Good with:Green Beans and Mushrooms (page 164)P
repa
red
espe
cial
ly fo
r: Everybody.
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86Transforming Recipes ▲ Back to TOC
Entr
ess
Protein
Food Score
Fat
Per Serving
Calories: 370
*14.5g Usable Carbs
12g
40gP
If you’re looking for something small and scrumptious, these meatballs are a must-try.
The celery adds a terrific texture, giving each bite a dash of freshness. This is also another great
leftover-generator, making an easy meal to take to work the next day.
ITALIAN-STYLE MEATBALLS
1
2
2
2
¼1
pound grass-fed beef
tablespoons coconut flour
celery stalks, diced
tablespoons Italian seasoning
cup Parmesan cheese
25-ounce jar Marinara Sauce (page 169)
* Nutritional data assumes that all of the sauce is consumed. If you want to keep your carb count down, simply reduce the amount of sauce you eat.
Serves 4*
Preheat oven to 350 degrees.
In large bowl, combine beef, coconut flour, celery, seasoning, and cheese.
Mix well and form into 2-inch balls. Place the formed meatballs on a piece of parchment paper.
Heat a large nonstick pan over medium-high heat.
Brown meatballs on all sides.
Add sauce and bring to a simmer.
Cover pan with lid and place in the oven.
Cook for 20-25 minutes, stirring occasionally so meatballs are always coated with sauce.
Remove from oven. Divide meatballs and top with sauce and Parmesan cheese if desired.
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9
Good With: Braised Brussels Sprouts (page 158)P
repa
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r: Everybody.
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88Transforming Recipes ▲ Back to TOC
Entr
ess
Set oven to broil and place oven rack 6 inches from flame.
Line bottom of a broiling pan with foil and place the rack on top. Spray with nonstick cooking spray.
Form the divided beef into ½-inch thick patties. Season with salt and pepper, then set aside.
Place a few jalapeño slices in the center of one slice of cheese, then carefully fold.
Create a small indentation in the center of one beef patty. Place the folded cheese/jalapeño combination in the hole. Top with another patty, then seal the edges closed.
Repeat with remaining patties and place on broiling pan.
Broil on high for 3-5 minutes, or until well-browned on top. Remove from oven and carefully flip patties over. Return to oven and broil the other side until done.
Remove from oven and let sit for 2-3 minutes.
Arrange two romaine leaves on plate, top with 1-2 tomato slices, then finish with burger patty.
JALAPEÑO-SWISS BURGERS
1
2
4
1
8
pound grass-fed beef, divided into 8 portions
Salt and pepper to taste
jalapeños, thinly sliced, stems and seeds removed
slices Swiss cheese
large beefsteak tomato, sliced
whole romaine lettuce leaves
Serves 4
1
2
3
4
5
6
7
8
9
This recipe is on the spicier side, so you’ll love it if you can handle a little bit of heat.
If you don’t want as much kick, simply sauté the jalapeños in butter or coconut oil prior to
wrapping the cheese around them. This dish is also awesome for the grill.
Protein
Food Score
Fat
Per Serving
Calories: 328
3.0g Usable Carbs
10g
42gP
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Everybody.
Pre
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90Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 256
3.0g Usable Carbs
18g
19gN
Entr
ess
OPEN-FACED BISON BURGER ON A PORTOBELLO BUN
8
2
4
1
1
ounces ground bison beef
medium-size Portobello mushrooms, gills removed
ounces crumbled goat cheese
small beefsteak tomato, thinly sliced
tablespoon extra virgin olive oil
Salt and pepper to taste
Serves 2
Preheat oven to broil, or heat grill to high.
Season ground bison with salt and pepper.
Separate meat in two, then form into 1-inch patties.
Broil or grill the patties for 4-6 minutes on each side, or until desired doneness. Set aside.
If you’re cooking in a kitchen, heat a large skillet over medium-high heat and add olive oil.
Sprinkle mushrooms with salt and pepper.
Place mushrooms in skillet, or top-down on a cooler part of grill.
Cook 2-3 minutes on each side, or until liquid starts to form. Remove from heat and place on a plate.
Sprinkle 2 ounces of goat cheese on top of mushrooms.
Place burger on top of cheese, then finish with two slices of tomato.
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When I first started eating ULC, I very much missed bread, so I played with several ways of creating
a "bun” to go with the many burgers I ate. Portobello mushrooms obviously don’t have the same
consistency as bread, but after biting into this dish, you may soon forget the bun is missing.
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91Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 431
4.2g Usable Carbs
27g
40gN
Entr
ess
SHEPHERD’S PIE
1
1
1
1
1
2
2
4
¼
1
pound grass-fed ground beef
cube or teaspoon natural beef bouillon
tablespoon coconut oil
yellow onion
egg
cups cauliflower florets, steamed
tablespoons butter (room temperature)
ounces cream cheese (room temperature)
teaspoon basil, garlic, salt, pepper, oregano
bag frozen spinach, thawed and drained
Cheese to top (optional)
Serves 4
Preheat oven to 350 degrees.
Brown meat in large skillet. Season to taste when cooked. Set aside.
Sauté diced onion in skillet with 1 tablespoon coconut oil until slightly soft. Set aside with meat.
In large bowl, add steamed cauliflower, butter, cream cheese, garlic, salt, pepper, and oregano. Mash with hand masher or blender to desired consistency.
In another large bowl, mix meat, onions, spinach, raw egg, and any additional seasonings. Place mixture in bottom of 9x13" baking dish. Spread mashed cauliflower mixture over this until smooth.
Bake for approximately 30 minutes.
Add cheese to top, then bake 5 additional minutes (optional).
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When you’re craving comfort food, this ULC version of an old-school classic is a
great option. The combination of meat and cheese makes this a go-to dish for
cold winter days, and you won’t even miss the potatoes.
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Pre
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93Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 244
8.0g Usable Carbs
10g
28gP
Entr
ess
BEEF RAGOUT OVER SPAGHETTI SQUASH
1
1
1
2
1
2
1
1
¼
¼
small (2 ½—pound) spaghetti squash, halved lengthwise and seeded
tablespoon coconut oil
small yellow onion, finely chopped
garlic cloves, minced
pound grass-fed beef
Pinch salt and pepper
celery stalks, cut into chunks
15-ounce can crushed tomatoes
tablespoon Italian seasoning
cup beef broth (1 cube beef bouillon dissolved in ¼ cup water)
cup freshly grated Parmesan cheese
Serves 6
Preheat oven to 375 degrees and place rack in center.
Place squash halves on baking sheet lined with aluminum foil. Season each half with salt and pepper.
Bake for 30-40 minutes with skin facing up.
Remove from oven and let cool.
Run a large fork from top to bottom to remove strands. This should yield about 2 cups of spaghetti.
Melt coconut oil in large skillet over medium-high heat.
Add garlic and onion. Sauté for 1 minute.
Add beef, salt, and pepper to skillet. Cook, breaking up the meat as it cooks. Drain excess fat.
Add celery, tomatoes, Italian seasoning, and ¼ cup beef broth to meat mixture. Stir well and bring to a boil. Reduce heat to medium and simmer for 10 minutes.
Divide squash onto 4 serving plates. Ladle beef ragout over squash. Top with Parmesan cheese.
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There will always be a special place in my heart for spaghetti squash, because it was a common
pasta substitute in my home growing up. This recipe was always one of my favorites. Here, I
substitute beef for ground turkey—and the ragout makes for some delicious leftovers.
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94Transforming Recipes ▲ Back to TOC
Entr
ess
Protein
Food Score
Fat
Per Serving
Calories: 381
8.5g Usable Carbs
19g
42gP
TACO-SEASONED BEEF WITH PEPPERS
1
1
1
1
½¼
pound grass-fed beef
tablespoon coconut oil
packet low-carb taco seasoning
large red bell pepper, cut into chunks
cup sliced black olives
cup Parmesan cheese
Serves 4
This recipe only takes about fifteen minutes from start-to-finish—a great option
after a hard day’s work, when you’re tired and don’t really have time for anything
elaborate—and it’ll yield leftovers for your lunch the following day.
Heat large skillet over medium-high heat.
Brown beef, breaking it into small pieces as it cooks.
Reduce heat to medium. Drain excess fat.
Add coconut oil and taco seasoning. Mix well.
Mix in bell peppers, cover with lid, and cook for 2-3 minutes.
Add olives. Stir to combine.
Remove from heat.
Divide beef into 4 bowls. Top with Parmesan cheese.
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8
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Pre
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96Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 257
3.0g Usable Carbs
11g
34gP
Entr
ess
GREEK-STYLE LAMB BURGERS
1/3
2
¾½1
2
½1
¼
cup chopped fresh mint
teaspoons paprika
teaspoon ground cinnamon
teaspoon salt
pound ground lamb
cups fresh baby spinach
red onion, thinly sliced
beefsteak tomato, thinly sliced
cup crumbled feta cheese (optional)
Serves 4
Heat a large nonstick skillet over medium-high heat.
In large bowl, combine first four ingredients. Mix well.
Add ground lamb. Mix seasoning with meat.
Form into four ¾-inch patties.
Grill on skillet for 4 minutes per side, or until patties reach desired doneness.
On a small plate, layer ¼ of the spinach, red onions, and tomato. Top with lamb burger, then top with feta.
Repeat with remaining burgers.
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These burgers are great on their own, but they’re even better with a dollop of
Tzatziki Sauce (page 179). For bite-sized burgers or meatballs, form the meat into small
patties or balls and reduce cooking time until they’re done to your satisfaction.
Slide toothpicks in for a great appetizer or snack.
Good with:Feta Stuffed Mushrooms (page 162)
Pre
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97Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 577
6.0g Usable Carbs
38g
48gN
Entr
ess
GREEK-STYLE RACK OF LAMB WITH TZATZIKI SAUCE
4
3
1½
½
½
½
2
¼
garlic cloves
tablespoons fresh rosemary, chopped
teaspoons dried oregano
Salt and pepper
cup freshly-squeezed lemon juice (about 4 lemons)
cup extra virgin olive oil
cup dry red wine
racks of lamb (about 1 pound), cut into 8 chops each
cup Tzatziki Sauce (page 179)
Serves 4
In a food processor or blender, add garlic, rosemary, oregano, 1½ teaspoons of salt, and ¾ teaspoon of pepper. Pulse until herbs are finely minced.
Add lemon juice, olive oil, and red wine. Pulse to combine.
Place chops in a single layer in a glass dish.
Pour marinade over chops, turning them once or twice to coat them completely. Cover dish with plastic wrap. Store in refrigerator for at least two hours (overnight is preferred).
When you’re ready to cook, set oven to broil and arrange top rack 6 inches from flame.
Remove lamb chops from marinade, place in baking sheet or grill rack, and sprinkle with salt and pepper.
Broil for 5 minutes on each side.
Transfer chops to serving platter. Cover tightly with aluminum foil and let rest for 10 minutes.
Serve hot with Tzatziki Sauce.
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Rack of lamb isn’t just for fine restaurants, and you can do it at home. This is a restaurant-quality
dish that won’t put a hole in your pocket. Just remember, the longer the marinade sits,
the better your outcome, so plan ahead and allow for optimal marinating time.
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98Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 355
4.0g Usable Carbs
26g
23gN
Entr
ess
BRAISED PORK CHOPS WITH SAUERKRAUT
¼ 1
2
16
2
½1
1
pound bacon, sliced into small pieces
onion, diced
cups sauerkraut, drained well
ounces chicken broth
pork chops
teaspoon black pepper
tablespoon caraway seeds
tablespoon butter
Serves 2
Heat an extra-large skillet over medium-high heat.
Add bacon pieces to skillet. Cook until browned.
Remove bacon with slotted spoon. Set aside.
Add onions to bacon grease. Sauté for 2-3 minutes, or until onion is opaque.
Add sauerkraut and sauté for another 5 minutes.
Return bacon to pan, then add chicken broth, pepper, and caraway seeds.
Once mixture comes to a boil, reduce heat to low and simmer for 20 minutes, stirring frequently.
While mixture is simmering, heat another skillet over medium-high heat.
Season pork chops with salt and pepper.
Add butter to pan. Brown both sides of pork chops, then set aside.
Once sauerkraut mixture has simmered for 20 minutes and pork chops are browned, add them to the mixture.
Cover with a lid and continue to simmer for an additional 30 minutes, stirring every 10 minutes.
Divide mixture among two dishes and place pork chops on top.
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This dish brings together two forms of pork that I love: Pork chop and bacon. Although this recipe
requires a longer cooking time, the steps are simple and you won’t be disappointed.
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Bacon-Wrapped Stuffed Chicken Breast
Cajun Rubbed Chicken
Chimichurri Chicken
Chicken Breast with Rosemary & Pesto
Lemon Chicken Thighs
Chicken Parmesan
Herb Roasted Chicken
Thai Coconut Curry Chicken
Spicy Chicken Fajita Wraps
101
102
104
105
107
108
110
111
113
EntreesChicken
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Pre
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101Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 494
1.5g Usable Carbs
28g
57gP
Entr
ess
BACON-WRAPPED STUFFED CHICKEN BREAST
4
1
4
8
8
boneless, skinless chicken breasts, butterfly cut
Pinch salt and pepper
cup frozen spinach, thawed and drained
ounces crumbled blue cheese
slices thick-cut bacon
toothpicks, soaked in water
Serves 4
Preheat oven to 350 degrees. Line baking dish with aluminum foil and set aside.
Heat large skillet over medium-high heat.
Sprinkle chicken breasts with salt and pepper on all sides.
Place ¼ of the spinach inside one chicken breast, sprinkle with 1 ounce of blue cheese, then fold back together.
Carefully wrap two pieces of bacon around each chicken breast. Secure with two toothpicks.
Place each wrapped chicken breast in skillet, browning each side until bacon is almost cooked thoroughly.
Transfer wrapped chicken breasts to baking dish. Cook in oven for 15-20 minutes, or until chicken is cooked through.
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Chicken can get a little boring after a while, but how can you pass up something that’s also
wrapped in bacon and oozing with cheese? You can spice this up by using pork chops instead of
chicken breast, and by experimenting with different cheeses—but remember,
these alterations may change your carb count.
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102Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 208
2.0g Usable Carbs
5g
37gP
Entr
ess
CAJUN RUBBED CHICKEN
1
1
1
1
1
1
1
1
1
pound boneless, skinless chicken breast
tablespoon paprika
tablespoon cayenne pepper
tablespoon chili pepper
tablespoon black pepper
tablespoon garlic salt
tablespoon dried oregano
tablespoon dried thyme
tablespoon red pepper flakes
Serves 4
Preheat oven to 350 degrees. Line baking sheet with aluminum foil.
Mix all ingredients (except chicken) together in small bowl.
Using a small knife, cut ¼ inch deep cross-hatches in the tops of each chicken breast.
Rub each piece of chicken with spice rub.
Place chicken on baking sheet. Bake for 20-25 minutes, or until cooked through.
1
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This mildly spicy, flavor-packed mix of seasonings will give your boring chicken breasts a
serious kick. Triple the ingredients to make a large batch of seasoning you can store in a jar
for future use. This mixture also works well with salmon, shrimp, and flank steak.
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104Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 354
3.2g Usable Carbs
21g
37gP
Entr
ess
CHIMICHURRI CHICKEN
1
3
1
2/3
1/3
1/3
½
½
1
½
pound boneless, skinless chicken breasts
cloves garlic
medium onion, cut into chunks
cup (packed) fresh parsley leaves
cup extra virgin olive oil
cup red wine vinegar (or rice vinegar)
teaspoon dried oregano
teaspoon cayenne pepper
teaspoon salt
teaspoon freshly-ground black pepper
Serves 4
Rinse chicken breasts and pat dry with paper towels. Trim excess fat. Lightly sprinkle chicken with salt and pepper, then place in a large zip-lock bag.
In food processor, mince garlic, onion, and parsley (about 8-10 seconds).
Add olive oil, vinegar, oregano, cayenne, salt, and pepper. Pulse for 5 seconds to blend. Transfer sauce to large glass measuring cup.
Pour half the sauce over chicken in plastic bag.
Seal bag, then shake well to thoroughly coat chicken with sauce.
Allow chicken to marinate in sauce for 30-60 minutes at room temperature, or for up to 48 hours in refrigerator.
Place remaining sauce in gravy boat or serving bowl. Cover and refrigerate to serve with cooked chicken.
When chicken has marinated, preheat grill to medium-high, or set oven to broil.
Remove chicken from bag. Discard marinade.
Grill chicken over indirect heat for 5-6 minutes per side, until grill marks appear and juices run clear, OR broil chicken for 5-6 minutes on each side.
Serve immediately with reserved sauce.
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This recipe works best with a long marinating time, so plan ahead. The marinade will keep for up to
three days in the refrigerator, and it reheats well. It can also be frozen for up to three months.
Good with:Roasted Fennel and Artichokes (page 161)Salsa Fresca (page 183)
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105Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 403
4.0g Usable Carbs
27g
36gN
Entr
ess
CHICKEN BREASTS WITH ROSEMARY AND PESTO
½
6
¼½1
1
cup extra virgin olive oil (plus 2 tablespoons)
garlic cloves, thinly sliced
cup chopped fresh rosemary
cup Traditional Pesto Sauce (page 186)
teaspoon red pepper flakes
pound skin-on boneless chicken breasts
Salt and pepper
Serves 4
In small bowl, combine ½ cup olive oil, sliced garlic, rosemary, pesto, and red pepper flakes. Mix well.
Carefully slip your fingers under the skin of each chicken breast to loosen skin without pulling it off.
Place breasts in large bowl and pour marinade over them. Rub it all over breasts and under skin. Smooth skin back over breasts.
Cover and refrigerate for at least 4 hours (overnight is preferred).
When you’re ready to cook, remove breasts from marinade, brushing off excess. Place on plate and allow to reach room temperature (30 minutes).
Heat a grill or large skillet over medium-high heat.
Brush breasts with remaining 2 tablespoons of olive oil, then season with salt and pepper.
Place breasts skin side down on hottest part of grill, or in center of skillet.
Cover and cook undisturbed for 2-3 minutes.
If using grill, rotate breasts 90 degrees to make grill marks, then continue to cook for another 2-3 minutes.
Flip breasts and cook for another 3-5 minutes, or until internal temperature reaches 160-165 degrees.
Transfer to plate and serve.
1
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8
9
10
11
12
This is another dish that works best if you plan ahead for a long marinating time.
The grilling technique I use here gives the chicken a smoky flavor and beautiful grill
marks. If you don’t have a grill, you can use a skillet just as effectively.
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107Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 337
3.0g Usable Carbs
25g
21gN
Entr
ess
LEMON CHICKEN THIGHS
¼
3
1/3
1
1½1
4
1
cup coconut oil, melted (plus 1 tablespoon)
tablespoons minced garlic (about 9 cloves)
cup dry white wine
tablespoon lemon zest (about 2 lemons)
teaspoons dried oregano
teaspoon minced fresh thyme leaves
Salt and pepper
chicken thighs, skin-on
lemon
Serves 4
Preheat oven to 400 degrees.
Heat a small pan over medium-high heat and add 1 tablespoon coconut oil.
Add garlic and cook for 1 minute (or until fragrant), then remove from heat.
Add wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt.
Pour mixture into 9x12" baking dish.
Pat chicken dry and place it skin side up on top of sauce.
Brush chicken with melted coconut oil, then sprinkle with salt and pepper.
Cut lemon into 8 wedges and arrange them around the chicken.
Bake for 30-40 minutes, or until juices run clear. The skin should be nicely browned, but if you want it browner, just put it under the broiler for 2 minutes.
Once chicken is done, cover tightly with aluminum foil and let rest for 10 minutes. Serve with sauce.
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I always think of my mother when I eat lemon chicken. It’s an easy dinner to prepare,
and if you want leftovers, all you have to do is double the recipe. The flavors here blend
together perfectly, making this a dish you’ll want on a regular basis.
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108Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 570
4.0g Usable Carbs
40g
49gN
Entr
ess
CHICKEN PARMESAN
½4
½2
1
1
¼¼2
1⁄31
½
cup coconut oil
boneless, skinless chicken breasts
cup Parmesan cheese
tablespoons coconut flour
tablespoon garlic powder
tablespoon Italian seasoning
teaspoon salt
teaspoon pepper
eggs
cup Marinara Sauce (page 169)
cup shredded mozzarella cheese (4 slices)
cup Parmesan cheese (optional topping)
Serves 4
Preheat oven to 350 degrees.
Heat large skillet over medium-high heat.
In a small bowl, combine Parmesan cheese, coconut flour, garlic powder, Italian seasoning, salt, and pepper.
In another small bowl, whisk the egg.
Place a large piece of plastic wrap on a cutting board. Place two chicken breasts atop the plastic wrap, then cover them with another piece of wrap. Make sure the chicken is completely covered.
Using a mallet or meat tenderizer, gently pound the chicken to about a 1-inch thickness. Transfer to a plate and repeat with the remaining chicken breasts.
Dip each breast into the egg mix, shaking off any excess, then place each breast into the Parmesan and coconut flour mix to coat evenly, again shaking off any excess.
Once the oil is hot (but not smoking), carefully place each coated piece of chicken into the hot oil.
Cook until golden brown, then flip to cook the other side.
Transfer to an oven-safe casserole dish.
Sprinkle chicken with mozzarella, then pour sauce over it.
Bake for 15-30 minutes, or until no longer pink. Top with additional Parmesan if desired.
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There’s just something deliciously comforting about breaded chicken. This recipe is good
enough to fool your guests into believing you’ve made it with real breadcrumbs. I prefer
this one with just a little bit of sauce, and a lot of cheese.
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110Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 444
<1.0g Usable Carbs
23g
59gP
Entr
ess
HERB-ROASTED CHICKEN
1
2
1
1
1
1
1
1
1
whole chicken (about 4 pounds)
cloves garlic, crushed
teaspoon dried basil
teaspoon oregano
teaspoon rosemary
teaspoon dried thyme
teaspoon paprika
teaspoon freshly-ground pepper
tablespoon extra virgin olive oil
Serves 8
Preheat oven to 425 degrees. Place rack in center.
Rinse chicken well, and remove giblets.
Loosen chicken skin, but don’t remove it.
In small bowl, mix garlic and herbs together. Rub flesh of chicken with this mixture and olive oil.
Place chicken on foil-lined roasting pan or large skillet, breast side up.
Roast chicken for 15 minutes.
Reduce heat to 325 degrees and continue to roast chicken for another 50-60 minutes, or until golden (with juices running clear).
Insert cooking thermometer into inner thigh, but don’t touch bone. Temperature should read 165 degrees.
Remove from oven. Let chicken rest for 15-20 minutes before serving.
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5
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7
8
9
The thought of roasting a whole chicken at home can be intimidating, but once you see
how easy it is—and how much food it’ll yield—you’ll get over it. Using Cornish game hens
for this recipe can cut down your cooking time. Also, if you want some extra flavor, try
topping the chicken with Cilantro, Walnut, and Jalapeño Pesto Sauce (page 186).
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111Transforming Recipes ▲ Back to TOC
Entr
ess
Protein
Food Score
Fat
Per Serving
Calories: 471
8.0g Usable Carbs
29g
41gN
THAI COCONUT CURRY CHICKEN
1
1
1
1
1
1
1
4
tablespoon coconut oil
pound chicken breast, cut into chunks
tablespoon fresh ginger, diced
tablespoon fresh garlic, diced
cup cauliflower florets
6-ounce jar roasted red peppers
12-ounce can Thai coconut milk
tablespoons yellow curry powder
Salt and pepper
Serves 4
I discovered this dish on a cold day when I wanted something warm, spicy, and
comforting. You’ll love the aroma that fills your kitchen as you’re preparing it.
Best of all? It’s even better the next day.
Heat a large pot or saucepan over medium-high heat. Add oil.
Sprinkle chicken chunks with salt and pepper.
Add garlic and ginger to pan. Simmer for 1 minute.
Add chicken, cooking until almost cooked through.
Add cauliflower and roasted red peppers. Cook for 1-2 minutes.
Mix in coconut milk and curry powder. Stir to mix.
Bring to a boil, reduce heat, and cover, simmering for 15-20 minutes, or until cauliflower is tender and chicken is cooked through.
Add more curry powder if desired.
For a soupier consistency, add 1 cup of water to mixture as you add coconut milk.
1
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9
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113Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 438
8.2g Usable Carbs
17g
49gP
Entr
ess
SPICY CHICKEN FAJITA WRAPS
1
1
1
1
1
2
4
4
pound boneless, skinless chicken breast, cut into strips
green bell pepper, sliced
small jalapeño pepper, thinly sliced
cup pepper jack cheese, shredded
cup shredded iceberg lettuce
tablespoons sour cream
tablespoons hot sauce
low-carb tortillas
Serves 4
Heat a large nonstick skillet over medium-high heat.
Season chicken strips with salt and pepper.
Brown chicken in skillet until cooked through.
Add peppers and onions. Sauté for 1-2 minutes, then remove from heat.
Warm tortillas in microwave for 30 seconds, or in the oven at 200 degrees for 2-3 minutes.
Place one tortilla on a plate.
Down the center of the tortilla, lay ¼ of the chicken and pepper mix, top with cheese, then layer the lettuce, sour cream, and hot sauce on top.
Fold tortilla, then repeat with remaining tortillas.
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If you like a little more heat in your fajitas, add diced jalapeños to the pepper mix or a few
dashes of cayenne pepper to the chicken before you brown it. To reduce the carb count even
more, wrap the chicken and pepper mix with a few leaves of romaine lettuce.
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▲ Back to TOC
Coconut Fried Shrimp
Spicy Shrimp Stir-Fry
Alaskan Salmon and Feta
Grilled Moroccan Salmon
Pistachio-Crusted Tilapia
116
118
120
121
123
EntreesSeafood
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Pre
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116Transforming Recipes ▲ Back to TOC
Entr
ess
Protein
Food Score
Fat
Per serving
Calories: 246
5.5g Usable Carbs
8g
31gP
Protein
Food Score
Fat
Per serving
Calories: 716
5.5g Usable Carbs
63g
31gF
COCONUT FRIED SHRIMP
1
1
½
1⁄3
2
2
1
1
½1
cup coconut oil
pound tail-on shrimp, washed and deveined
cup finely shredded unsweetened coconut
cup coconut flour
eggs
tablespoons water
teaspoon garlic powder
teaspoon cayenne pepper
teaspoon black pepper
tablespoon sea salt
Serves 4
Use this recipe for a snack, or fry up more and enjoy them with a side of the Coconut
Curry Fried “Rice” (page 139). Although you won’t use the full amount of the ingredients
listed, the nutritional data reflects the entire portion of each.
Heat a large frying pan over medium-high heat.
Add coconut oil and heat until it sizzles when you add a few drops of water to pan. If it begins to smoke, it’s too hot. If this happens, remove from heat and allow to cool.
Season shrimp with salt and pepper.
In small bowl, mix coconut flour, cayenne pepper, and garlic powder.
Place shredded coconut in another small bowl.
In a third bowl, whisk the eggs.
Dip each shrimp into flour mixture, then egg mixture, then shredded coconut until well-coated, shaking off any excess with each step.
Place shrimp into frying pan. Cook for 2-3 minutes on each side, or until golden brown.
Remove promptly and place on a platter lined with paper towels.
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9
Including use of all the oil
Without any oil
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118Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 270
6.7g Usable Carbs
16g
25gP
Entr
ess
SPICY SHRIMP STIR-FRY
1
2
1
1
1
½½
2
1
2
2
pound shrimp
tablespoons coconut oil
tablespoon ginger, diced
tablespoon garlic, diced
cup broccoli
cup shitake mushrooms, thinly sliced
cup red bell peppers, thinly sliced
tablespoons soy sauce
tablespoon sesame oil
tablespoons chili paste
ounces sliced peanuts
Serves 4
Heat a large skillet or wok over medium-high heat.
Add coconut oil, ginger, and garlic. Simmer for 1-2 minutes.
Add broccoli, mushrooms, bell peppers, and 1 tablespoon soy sauce.
Cover with lid and let steam for 3-4 minutes, checking occasionally.
Once the broccoli is slightly tender, but not cooked through, add sesame oil, chili paste, and shrimp.
Continue to cook until shrimp are pink, stirring frequently.
Remove from heat and add remaining soy sauce and sliced peanuts. Stir again.
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7
Asian-inspired dishes were always a favorite of mine growing up, and I still love the flavor
combination of garlic, ginger, and sesame. If you’re used to having a serving of rice with your
stir-fry, try this dish with the Cauliflower “Rice” (page 136).
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120Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 385
<1.0g Usable Carbs
26g
33gN
Entr
ess
ALASKAN SALMON AND FETA
2
1
4
4-ounce Alaskan salmon fillets
teaspoon dill
ounces feta cheese, crumbled
Salt and pepper
Serves 2
Set oven to broil and arrange rack 6 inches from flame.
Sprinkle salmon fillets with salt, pepper, and dill.
Broil on high for 5-7 minutes, or until lightly browned on top.
Remove from oven and sprinkle feta on top of fillets.
Place salmon back under broiler. Cook for another 1-2 minutes, or until feta begins to brown. Remove promptly and serve.
1
2
3
4
5
This is a simple recipe you can prepare quickly. Just turn on the broiler, and by the time you
prepare the fish, the oven will be hot and ready to go. As it cooks, you’ll have just enough
time to get a plate ready and fill a glass with your favorite ULC beverage.
Good with:Roasted Fennel and Artichokes (page 161)P
repa
red
espe
cial
ly fo
r: Everybody.
121Transforming Recipes ▲ Back to TOC
Entr
ess
Protein
Food Score
Fat
Per serving
Calories: 253
<1.0g Usable Carbs
16g
25gP
GRILLED MOROCCAN SALMON
4
1
½1
½1
1
salmon steaks (1 ½-2 pounds)
teaspoon ground cumin
teaspoon paprika
teaspoon dried thyme
tablespoon extra virgin olive oil
tablespoon fresh lemon juice
lemon, sliced
Serves 4
The warmth and depth of the seasoning here turns this salmon into a mouthwatering dish.
Try it with a side of Lemon Dill Dip (page 179) for a fresh, light flavor boost.
Preheat grill to high, or set oven to broil.
In small bowl, mix cumin, paprika, and thyme together.
Sprinkle both sides of salmon with seasoning mix.
Drizzle lightly with olive oil and lemon juice.
If grilling, place fish in a lightly-greased grill basket and grill 3-4 minutes per side.
If using oven, place fish on baking sheet lined with aluminum foil and broil 4-5 minutes, or until cooked through.
Remove promptly and squeeze lemon juice on top.
1
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3
4
5
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7
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123Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 208
3.5g Usable Carbs
9g
26gP
Entr
ess
PISTACHIO-CRUSTED TILAPIA
4
2
1
2
1
¼
tilapia filets of equal size
ounces shelled pistachios
tablespoon Italian seasoning
tablespoons Parmesan cheese
tablespoon Dijon mustard
cup fresh flat-leaf parsley, chopped
Salt and pepper
Serves 4
Preheat oven to 425 degrees. Line a baking sheet with aluminum foil, and spray with nonstick cooking spray.
Place pistachios, Italian seasoning, Parmesan cheese, mustard, and parsley into a food processor or blender.
Pulse the mixture a few times. Using a spatula, scrape out the portions that have blended well, then continue to blend the rest. This mixture should be slightly chunky, so avoid over-blending.
Place tilapia fillets on baking sheet and season with salt and pepper.
Divide pistachio mixture among the fillets. Spread an even layer over the top of each.
Bake tilapia for 4-6 minutes, or until cooked through. Don’t overcook.
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Tilapia cooks rapidly and is easy to find at most local grocery stores.
This recipe can be made and served in less than 15 minutes. For an even faster meal,
prepare the crust ahead of time.
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Sides
Salads
“Rice," "Potato," "Bread"
Vegetables
125
134
147
▲ Back to TOC
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▲ Back to TOC
Simple Cucumber Salad
Basic Wedge Salad
Cucumber-Radish Relish
Grilled Romaine & Bacon Salad
127
129
131
133
SidesSalads
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127Transforming Recipes ▲ Back to TOC
Side
s
Combine cucumber slices and vinegar in medium bowl.
Sprinkle sesame seeds on top.
SIMPLE CUCUMBER SALAD
2
2
½2
cups English cucumber, thinly sliced
tablespoons rice vinegar
teaspoon sesame oil
tablespoons toasted sesame seeds (optional)
Serves 2
1
2
Protein
Food Score
Fat
Per Serving
Calories: 87
4.3g Usable Carbs
7g
2gF
When you want something quick and easy with very few ingredients, this cucumber
salad hits the spot by offering fresh flavors and easy pairings with most entrees.
I love it alongside the Coconut Fried Shrimp (page 116).
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129Transforming Recipes ▲ Back to TOC
Side
sProtein
Food Score
Fat
Per Serving
Calories: 175
4.3g Usable Carbs
14g
8gF
Place each quartered iceberg wedge on a separate plate.
Divide remaining ingredients and top each wedge.
Drizzle blue cheese dressing on each wedge, then serve.
BASIC WEDGE SALAD
1
1
2
4
¼2
iceberg lettuce head, quartered
small tomato, minced
green onions, chopped
bacon slices, cooked and crumbled
cup crumbled blue cheese
tablespoons blue cheese dressing
Serves 4
1
2
3
I love the simplicity of this salad and the elegance of its presentation. This is
the same salad you’ll see in fine steakhouses, minus the hefty price tag.
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131Transforming Recipes ▲ Back to TOC
Side
sProtein
Food Score
Fat
Per Serving
Calories: 37
2.6g Usable Carbs
3g
1gF
Combine all ingredients in a medium bowl and mix together thoroughly.
CUCUMBER-RADISH RELISH
1
¾
½
1
3
teaspoon extra virgin olive oil
cup radish, diced
cup English cucumber, diced and peeled (if desired)
tablespoon prepared horseradish
tablespoons scallions, thinly sliced (about 2)
Salt and pepper to taste
Serves 2
1
This is a crunchy salad that has a kick to it. It’s also a great side dish to prepare in advance,
because you don’t have to worry about it going soggy when the flavors mix together.
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133Transforming Recipes ▲ Back to TOC
Side
sProtein
Food Score
Fat
Per Serving
Calories: 425
6.5g Usable Carbs
38g
14gF
Soak skewer sticks in water beforehand to prevent them from burning when grilling.
Preheat grill to medium-high heat.
Season both sides of onions with salt and pepper, then brush with your choice of oil.
Grill onion for 5 minutes. Turn over and cook for another 5-7 minutes, or until tender.
Slice romaine hearts in half and drizzle with oil. Season with salt and pepper to taste.
Place each romaine heart on grill for about 30 seconds each side—just long enough to slightly mark them and warm them through. Transfer to plates.
Cook bacon according to package. Set aside to cool, then crumble.
Drizzle romaine hearts with dressing and top with one slice of onion, ¼ of the bacon crumbles, and ½ ounce of crumbled blue cheese.
GRILLED ROMAINE AND BACON SALAD
2
1
2
¼2
2
½-inch thick slices red onion, threaded on skewer sticks
Salt and pepper to taste
tablespoon extra virgin olive oil or coconut oil, melted
fresh romaine hearts, halved
cup blue cheese dressing, divided
slices bacon
ounces crumbled blue cheese
Serves 4
1
2
3
4
5
6
7
8
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Basic Cauliflower “Rice”
Asian Fried “Rice”
Coconut Curry “Rice”
Turnip Mash
Turnip Breakfast "Potatoes" with Peppers & Onions
Cheesy Jalapeño Biscuits
Focaccia "Bread"
136
138
139
141
142
144
146
Sides“Rice,” “Potato,” “Bread”
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136Transforming Recipes ▲ Back to TOC
Side
sProtein
Food Score
Fat
Per Serving
Calories: 13
1.4g Usable Carbs
0g
1gP
Place half the raw cauliflower in a food processor until you get small kernels with no large chunks. Be careful not to blend too much—you don’t want to make a mash.
Transfer the first batch into a bowl.
Pulse the remaining florets in the food processor.
Add remaining batches to bowl.
Using a steamer, steam the “rice” for 3-5 minutes, or until tender. Alternatively, place florets in microwave-safe bowl with 1 tablespoon of water, then cook on high for 2-3 minutes, or until tender.
Place the cooked “rice” in large mixing bowl and sprinkle with salt.
For best results, keep as much moisture out of the mix as possible.
BASIC CAULIFLOWER “RICE”
2
¼
cups cauliflower florets, broken into small pieces
teaspoon salt
Serves 4
1
2
3
4
5
6
7
Love rice? Here’s your replacement. This goes well with the Spicy Shrimp
Stir-Fry (page 118) or Thai Coconut Curry Chicken (page 111).
"RICES"Asian Fried "Rice" (page 138)Curry Fried "Rice" (page 139)
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s
Protein
Food Score
Fat
Per Serving
Calories: 74
2.0g Usable Carbs
6g
3gF
Prepare Basic Cauliflower “Rice” (page 136).
Heat large saucepan over high heat.
Add coconut oil to saucepan.
When oil is hot, add cauliflower kernels. Fry until golden brown.
Heat small skillet over medium-high heat. Spray with nonstick cooking spray.
In small bowl, whisk egg with a dash of salt and diced green onions.
Pour egg mixture onto skillet, rolling egg around pan until a thin layer coats the bottom so it cooks evenly.
Once edges are cooked and center is almost firm, carefully flip egg. If you have trouble flipping the egg, fold it over like an omelette and continue to cook until done.
Remove promptly and set on plate or cutting board.
Using a small knife, thinly slice egg into strips. This step can be done ahead of time, or while you’re preparing the cauliflower kernels.
When “rice” is cooked, reduce heat.
Add a few dashes of soy sauce and sesame oil to taste. Stir well to combine flavors.
Add bean sprouts and egg slices and mix together.
ASIAN FRIED “RICE”
2
1
1
1
¼
cups cauliflower florets, broken into small pieces
tablespoon coconut oil
large egg
tablespoon green onions, diced
cup bean sprouts
Dash soy sauce
Dash sesame oil
Dash salt
Serves 4
1
2
3
4
5
6
7
8
9
10
11
12
13
I was hesitant with this one at first, because I wasn’t sure how it would
compare with the real thing. If you make this recipe, however, you’ll understand
immediately why I added it to this book.
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 102
3.0g Usable Carbs
10g
2gF
Prepare Basic Cauliflower "Rice" (page 138).
Heat large saucepan over high heat and add coconut oil.
When oil is hot, add cauliflower kernels and fry until golden brown.
Add coconut milk and curry powder to pan, stir well, and bring to a small boil.
Cover saucepan with lid and reduce heat.
Simmer 2-3 minutes, or until “rice” absorbs most of the coconut milk. If there’s a lot of liquid left in the pan, remove the lid and allow it to evaporate.
Remove from heat, then add shredded coconut flakes and gently stir together.
Garnish with diced green onions.
COCONUT CURRY “RICE”
2
1
¼2
1
2
cups cauliflower florets, broken into small pieces
tablespoon coconut oil
cup full-fat coconut milk, from can
tablespoons shredded coconut flakes, unsweetened
tablespoon yellow curry powder
tablespoons green onions, diced (optional for garnish)
Serves 4
1
2
3
4
5
6
7
8
Good with:Coconut Fried Shrimp (page 116)
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sProtein
Food Score
Fat
Per Serving
Calories: 138
6.4g Usable Carbs
11g
1gF
Preheat oven to 400 degrees.
Wrap each turnip in aluminum foil and bake 20-25 minutes, or until a fork pierces each turnip easily. Set aside to cool.
Once turnips are cool enough to handle, remove skin using a damp dishcloth. Make sure to remove all skin to avoid bitterness.
Chop into small cubes.
In a food processor, add turnips, heavy cream, butter, and garlic salt. Roughly mix together, then add pepper to taste.
TURNIP MASH
2
1
2
¼
small turnips
tablespoon butter
tablespoons heavy cream
teaspoon garlic salt
Pepper to taste
Serves 2
1
2
3
4
5
When you’re missing carbs or craving mashed potatoes, this is a perfect replacement.
I’ve made this dish for people who’ve had no idea they weren’t eating potatoes.
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sProtein
Food Score
Fat
Per Serving
Calories: 105
7.7g Usable Carbs
7g
1gF
Heat large saucepan over medium-high heat. Add olive oil.
Add onions and cook 1 minute, then add turnips and garlic salt. Cook for 8-10 minutes until turnips begin to tenderize, stirring frequently.
Add peppers and rosemary. Continue to cook for 5-10 minutes, or until turnips begin to brown on all sides.
Remove from heat.
TURNIP BREAKFAST “POTATOES” WITH PEPPERS AND ONIONS
1
¼2
¼
½
¼
tablespoon coconut oil
red onion, cut into bite-sized pieces
small turnips, cubed
teaspoon garlic salt
green bell pepper, cut into bite-sized pieces
teaspoon fresh rosemary, finely chopped
Serves 2
1
2
3
4
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sProtein
Food Score
Fat
Per Serving
Calories: 233
2.2g Usable Carbs
19g
8gF
Preheat oven to 400 degrees.
Line a baking sheet with aluminum foil and spray with nonstick cooking spray.
In medium mixing bowl, blend coconut oil or butter with eggs. Whisk thoroughly.
In small mixing bowl, combine coconut flour with remaining ingredients. Whisk dry mixture in with eggs and continue to mix until there are no lumps.
Fold cheese and jalapeños into batter.
Using a large serving spoon, drop batter onto prepared baking sheet. Bake 12-15 minutes. Top with more cheese if desired.
CHEESY JALAPEÑO BISCUITS
¼4
1/3
¼¼¼
½¼
cup coconut oil or butter, melted
eggs
cup coconut flour
teaspoon salt (to taste)
teaspoon onion powder
teaspoon baking powder
cup sharp cheddar cheese
cup fresh or jarred jalapeños, diced
Makes 5 biscuits | Serving Size: 1 biscuit
1
2
3
4
5
6
This versatile biscuit is great by itself, but you can also top it with butter or use it
as a bun for burgers (front cover).
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sProtein
Food Score
Fat
Per Serving
Calories: 196
<1.0g Usable Carbs
14g
18gN
Preheat oven to 425 degrees.
Allow mascarpone cheese and eggs to come to room temperature.
Using a food processor, blend the pork rinds until they become a fine flour. This may need to be done in batches. You can also crush the pork rinds in a large zip-lock bag until there are no more chunks.
In a large mixing bowl, combine eggs and mascarpone cheese, adding one egg at a time. Blend until smooth.
In a separate bowl, combine pork rind flour, baking powder, seasoning, and shredded cheeses.
Add dry mixture to egg mixture and mix thoroughly.
Brush coconut oil onto a 12” pizza pan or baking sheet.
Spread mixture evenly onto oiled pan. Top with morefresh herbs if desired.
Bake for 15 minutes.
Remove from oven and brush on more coconut oil.
Return pan to oven and bake for another 3-4 minutes, or until golden brown on top.
FOCACCIA “BREAD”
4
8
1
½
½
1
1
1
1
1
large eggs
ounces mascarpone cheese or other soft cheese
cup (67 grams) pork rind flour
cup grated Parmesan cheese
teaspoon baking powder
cup mozzarella cheese, shredded
teaspoon salt
teaspoon pepper
teaspoon coconut oil, melted
teaspoon Italian seasoning or other dried herbs
Serves 6
1
2
3
4
5
6
7
8
9
10
11
Looking for another bread “substitute” that may actually be better than the real thing?
This one takes a little work, but you may find yourself avoiding the bread aisle
permanently once you’ve tried it.
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Wilted Spinach & Garlic
Coconut Creamed Spinach
Spicy Roasted Broccoli & Cauliflower
Sesame Broccoli
Cheesy Broccoli Bake
Buttered Brussels Sprouts
Braised Brussels Sprouts with Bacon & Onions
Roasted Artichokes
Roasted Fennel & Artichoke Hearts
Feta-Stuffed Mushrooms
Green Beans with Button Mushrooms
Roasted Tomatoes
149
150
152
153
155
157
158
160
161
162
164
165
SidesVegetables
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 131
1.8g Usable Carbs
14g
1gF
Heat large saucepan over medium heat.
Melt coconut oil in saucepan.
Add garlic. Simmer 1-2 minutes.
Add spinach. Cook 1-2 more minutes.
Remove from heat. Add salt and pepper to taste.
WILTED SPINACH AND GARLIC
2
2
3
cups fresh spinach
tablespoons coconut oil
cloves garlic, sliced
Salt and pepper
Serves 2
1
2
3
4
5
This is a super simple recipe that even vegetable haters will love.
Avoid burning the garlic—it’ll turn bitter if you do.
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 83
1.8g Usable Carbs
2g
7gF
Heat coconut milk in small sauté pan for 2 minutes.
Add spinach leaves and stir until wilted and bright green.
Stir in seasonings, taste, and adjust as necessary.
COCONUT CREAMED SPINACH
¼4
⅛⅛½
cup coconut milk
cups fresh baby spinach
teaspoon nutmeg
teaspoon cayenne pepper
teaspoon granulated Splenda or 1-2 drops liquid Stevia (optional)
Salt to taste
Serves 2
1
2
3
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s
Protein
Food Score
Fat
Per Serving
Calories: 167
3.1g Usable Carbs
13g
10gN
Preheat oven to 400 degrees.
Line large baking sheet with aluminum foil and spray with nonstick cooking spray.
Arrange broccoli and cauliflower in a single layer on baking sheet, roughly mixing the two together.
Layer garlic slices on top.
Sprinkle vegetables with olive oil, salt, pepper, and red pepper flakes.
Roast for 25-30 minutes, or until vegetables begin to brown.
Remove from oven and sprinkle with Parmesan cheese.
SPICY ROASTEDCAULIFLOWER AND BROCCOLI
1
1
3
2
½4
cup broccoli florets
cup cauliflower florets
large garlic cloves, sliced
tablespoons extra virgin olive oil
teaspoon red pepper flakes
ounces Parmesan cheese
Salt and pepper
Serves 4
1
2
3
4
5
6
7
This takes a different approach to boring old cauliflower and broccoli. Roasting these
vegetables gives them a great flavor with crispy edges, accentuated by the roasted garlic
pieces. If you’re not a fan of spicy foods, simply omit the red pepper flakes.
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 96
4.9g Usable Carbs
6g
4gF
Using a stovetop steamer, steam broccoli for 3-5 minutes. Alternatively, place broccoli in large zip-lock bag, pierce bag several times for ventilation, then microwave for 3-4 minutes, or until tender. Do not overcook.
In a medium bowl, add broccoli and remaining ingredients. Toss well.
SESAME BROCCOLI
12
1
1
¼¼
ounces broccoli florets
tablespoon toasted sesame seeds
tablespoon dark sesame oil
teaspoon salt
teaspoon freshly-ground pepper
Serves 3
1
2
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 348
4.0g Usable Carbs
29g
16gF
Set oven to broil. Spray an 8x8" casserole dish with nonstick spray.
Place florets in a large freezer bag. Puncture bag several times with a fork, then microwave 2-3 minutes, or until florets are al dente. Do not overcook.
Arrange florets evenly in casserole dish.
Heat saucepan over medium heat.
Melt butter. Once foam subsides, whisk in coconut flour until incorporated. Add heavy cream and bring to a low simmer, stirring frequently.
Add mustard and cheese, and continue to stir. Once cheese is melted, remove from heat.
Mix bacon bits and Parmesan cheese in a small bowl and set aside.
Pour cheese sauce over broccoli with an even coating. Top with bacon and Parmesan cheese mix.
Place under broiler for 3-5 minutes, or until top is slightly browned and cheese bubbles a little bit.
CHEESY BROCCOLI BAKE
9
2
2
1½1½1¼½
½
cups broccoli florets
tablespoons butter
tablespoons coconut flour
cups heavy cream
cups cheddar cheese
tablespoon Dijon mustard
cup store-bought bacon bits, or freshly-prepared bacon, cooked and crumbled
cup Parmesan cheese
Serves 4
1
2
3
4
5
6
7
8
9
Who doesn’t love something smothered in cheese? The addition of the parmesan and
bacon crust here adds another dimension to this tasty classic.
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s
Protein
Food Score
Fat
Per Serving
Calories: 109
9.0g Usable Carbs
9g
3gF
Heat large pan over medium-high heat.
Place sprouts in a microwave-safe dish with 2 tablespoons of water at the bottom.
Loosely cover the dish with paper towels and microwave on high for 3-4 minutes. You can also place the sprouts in a large zip-lock bag, pierced with a fork several times for ventilation, then microwave for same duration, or until tender.
Add butter and coconut oil to pan and swirl together.
Add sprouts, lemon juice, salt, and pepper. Mix well.
Cover pan and allow to cook for an additional 3-5 minutes, stirring occasionally until sprouts are slightly browned.
Top with slivered almonds and serve.
BUTTERED BRUSSELS SPROUTS
2
1
1
1
¼
cups Brussels sprouts, stems removed and quartered
tablespoon butter
tablespoon coconut oil
tablespoon lemon juice
cup almond slivers
Salt and pepper
Serves 4
1
2
3
4
5
6
7
Steaming your sprouts beforehand gives them a nice head start on the
cooking process, and the combination of butter and oil allows them to brown
nicely in the pan, making for a perfectly cooked sprout.
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 165
7.8g Usable Carbs
10g
9gN
In large skillet, cook bacon and onions until cooked through (about 10 minutes).
Remove from skillet and set on a paper towel to absorb any extra fat.
Using the same skillet, add Brussels sprouts, water, and ½ teaspoon salt. Cover and simmer for 5-6 minutes.
Uncover and simmer until liquid evaporates and sprouts begin to brown, stirring frequently.
Remove from heat and stir in bacon, butter, and vinegar.
Add salt and pepper to taste.
BRAISED BRUSSELS SPROUTS WITH BACON AND ONIONS
4
2
1
¼1
1
bacon slices, finely chopped
ounces yellow onion, diced
pound Brussels sprouts, stems removed and quartered
cup water
tablespoon butter
tablespoon apple cider vinegar or lemon juice
Salt and pepper
Serves 4
1
2
3
4
5
6
The saltiness of the bacon and tanginess of the vinegar give this dish a ton of flavor.
Try these sprouts alongside Italian-Style Meatballs (page 86).
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 150
4.2g Usable Carbs
13g
3gF
Preheat oven to 375 degrees.
Wash artichokes and cut in half lengthwise. Using a spoon, carve out the hairy “choke” in the center and remove the tiny, pointy leaves.
The leaves will oxidize quickly, so you can drop them in lemon water if this is your first time making this recipe and you’re not moving quickly.
Place leaves on baking sheet and drizzle with olive oil, salt, and pepper.
Roast for 45-60 minutes, depending on the size of the artichoke, or until the heart is tender after piercing with a fork.
Melt butter in small saucepan. Add lemon juice and cook for 1 minute.
Remove from heat and add tarragon.
To serve, ladle a few teaspoons of the lemon butter over each artichoke. Use the center “cup” of the artichoke for dipping.
ROASTED ARTICHOKES
4
4
4
2
1
artichokes
tablespoons extra virgin olive oil
Salt and pepper
tablespoons butter
tablespoons fresh lemon juice
tablespoon fresh tarragon, chopped
Makes 8 halves | Serving size: ½ of 1 artichoke plus 1 tablespoon butter
1
2
3
4
5
6
7
8
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Side
s
Protein
Food Score
Fat
Per Serving
Calories: 132
4.0g Usable Carbs
10g
2gF
Preheat oven to 425 degrees.
Arrange fennel and artichoke on a rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with salt and pepper.
Roast vegetables until caramelized on both sides (35 minutes), tossing after 20 minutes.
Drizzle remaining oil and lime juice.
Add parsley and toss to combine. Garnish with fennel fronds.
ROASTED FENNEL AND ARTICHOKE HEARTS
1
1
3
¼¼1
2
fennel bulb (12 ounces), but into ¾-inch wedges, with 1 tablespoon fronds reserved for garnish
can whole artichoke hearts in water (13 ounces), drained, patted dry, and halved, lengthwise
tablespoons coconut oil, melted
teaspoon salt
teaspoon freshly-ground pepper
teaspoon fresh lime juice (optional)
tablespoons flat-leaf parsley, roughly chopped
Serves 4
1
2
3
4
5
I love using roasted vegetables as a side dish. This one takes a bit longer to
cook, but it’s worth the wait as a wonderful compliment to Alaskan Salmon
and Feta (page 119) or Chimichurri Chicken (page 104).
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Side
sProtein
Food Score
Fat
Per Serving
Calories: 111
3.0g Usable Carbs
9g
7gN
Preheat oven to 425 degrees.
Lightly mist a small baking dish with oil spray.
Pull stems from mushrooms by gently twisting stem until it comes loose and pulls from mushroom top.
Mince stems and place in small mixing bowl. Place caps in reserved baking dish stem side up.
Add parsley, cheese, oil, and cayenne to bowl. Mix well.
Spoon mixture evenly onto reserved mushroom caps. Divide remaining mixture evenly among mushroom caps, mounding the filling on each.
Bake for 12-15 minutes, or until tender. Let stand to cool slightly before serving.
FETA-STUFFED MUSHROOMS
8
2
2
1
⅛
Olive oil spray
medium button mushrooms
teaspoons fresh flat-leaf parsley, chopped
ounces feta cheese, crumbled
teaspoon extra virgin olive oil
teaspoon cayenne pepper, or to taste
Serves 2
1
2
3
4
5
6
7
These cute mushroom caps go very well alongside Greek-Style Lamb Burgers (page 96).
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Protein
Food Score
Fat
Per Serving
Calories: 74
5.7g Usable Carbs
3g
4gN
In medium saucepan, heat butter over medium heat.
Add garlic and cook until fragrant.
Add beans and sauté 3-4 minutes.
Add mushrooms and continue to cook until mushrooms are done. Be careful not to overcook the green beans at this point—they should still be crisp.
Remove from heat and season with salt and pepper to taste.
GREEN BEANS WITH BUTTON MUSHROOMS
1
1
1
½
tablespoon butter
clove garlic, minced
pound French green beans, trimmed
pound button mushrooms, quartered or sliced
Pinch salt and freshly-ground pepper
Serves 4
1
2
3
4
5
I’ve always been a huge fan of keeping my green beans on the crunchier side.
These make a great side dish for Italian Sausage and Peppers (page 84).
Side
s
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Side
s
Protein
Food Score
Fat
Per Serving
Calories: 117
2.2g Usable Carbs
10g
5gF
Preheat oven to 450 degrees.
Line baking sheet with aluminum foil and lightly spray with nonstick cooking spray.
Arrange tomatoes on pan in a single layer.
Drizzle with olive oil, vinegar, salt, and pepper.
Roast 25-30 minutes, or until tomatoes begin to caramelize.
Top with Parmesan cheese and serve at room temperature.
ROASTED TOMATOES
2
2
1
2
¼
beefsteak tomatoes, cut into ½-inch slices
tablespoons extra virgin olive oil
tablespoon apple cider vinegar
tablespoons grated Parmesan cheese
Salt and pepper to taste
cup basil, julienned (optional for garnish)
Serves 4
1
2
3
4
5
6
You’ll want a hearty variety of tomato here, like the beefsteak, but vine and Roma tomatoes will
work, too. Use thick slices so they’ll hold their form during the cooking process. You can also top
your tomato slices with Traditional Pesto Sauce (page 186) before roasting.
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Sauces & Dips
Sauces
Dressings
Dips
Salsas
Pestos & Pastes
167
172
177
181
184
▲ Back to TOC
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Sauces & Dips
Creamy Alfredo Sauce
Marinara Sauce
Cheese-y Sauce
Barbeque Sauce
Peanut Sauce
169
169
170
170
171
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Sauc
es &
Dip
s
Protein
Food Score
Fat
Per Serving
Calories: 153
1.2g Usable Carbs
15g
4gF
Protein
Food Score
Fat
Per serving
Calories: 61
6.8g Usable Carbs
2g
2gN
CREAMY ALFREDO SAUCE
MARINARA SAUCE
Heat a saucepan over medium-low heat.
Melt the cream cheese in the saucepan until smooth.
Gradually blend in the cream.
Stir in the parmesan cheese and seasonings.
Continue to cook over low heat until smooth and creamy, stirring frequently.
If the sauce becomes too thick, add a little water until desired consistency is reached.
Remove from heat.
8¾2
¼
½
ounces cream cheese, softened
cup heavy cream
ounces (1/2 cup) freshly grated parmesan cheese
teaspoon pepper
Pinch nutmeg
teaspoon garlic powder
Salt, to taste
Pinch fresh parsley, minced, optional
Makes about 2 cups | Serving Size: ¼ cup
1
2
3
4
5 6
7
I grew up eating a lot of pasta, and the part that I missed the most about taking it out of my diet was the sauces. Now I can enjoy the creamy cheesiness of Alfredo sauce without feeling deprived. It’s a great topper for chicken and vegetables.
Heat a small saucepan over medium-high heat.
Add all of the above ingredients into the saucepan and bring to a boil.
Partially cover the pan and simmer on low for 1 hour.
8½22
¼½
ounces can tomato sauce
cup water
tablespoons tomato paste
teaspoons granular Splenda or equivalent liquid Splenda
teaspoon garlic powder
teaspoon Italian seasoning, or to taste
Serving Size: ⅓ cup (89 grams)
1
2
3
A basic Marinara sauce is always good to have in your fridge. You can make it ahead of time and store it in an airtight container or jar, or even freeze it for future uses. This is a flavor-packed sauce that goes great with the Italian Stuffed Peppers (page 83), Italian Sausages and Peppers (page 84), Italian Style Meatballs (page 86), or Chicken Parmesan (page 108).
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Sauc
es &
Dip
s
Protein
Food Score
Fat
Per Serving
Calories: 186
1.0g Usable Carbs
18g
5gF
Protein
Food Score
Fat
Per Serving
Calories: 17
3.5g Usable Carbs
0g
0gN
CHEESE-Y SAUCE
BARBEQUE SAUCE
Heat a small saucepan over medium-high heat.
Melt butter in pan.
Whisk in coconut flour and allow to brown slightly.
Add cream and mustard to pan. Heat to a small simmer.
Reduce heat to medium and add cheese, continuing to stir until completely melted, then remove from heat.
21111
tablespoons butter
cup heavy cream
tablespoon mustard, yellow or Dijon
tablespoon coconut flour
cup mozzarella or cheddar, shredded
Salt and pepper to taste
Makes about 1.5 cups | Serving Size: 1/2 cup
1
2
3
4
5
When I was a kid, my mother would pour cheese sauce on vegetables like broccoli and cauliflower to make them more palatable. This recipe is great for casseroles, or as a dipping sauce for a vegetable medley.
Heat medium saucepan over medium-high heat.
Add all ingredients to pan and bring to a boil.
Reduce heat to low. Simmer for 1 hour.
82
¼¼¼½½½
ounce can tomato sauce
tablespoons tomato paste
cup water
cup cider vinegar
cup granulated Splenda
teaspoon blackstrap molasses
teaspoon yellow mustard
teaspoon Worcestershire sauce
Makes 1 cup | Serving size: 2 tablespoons
1
2
3
This sauce makes for both a great marinade and a
yummy topper for your favorite meat dishes. Feel
free to play around and adjust the seasonings to
your taste. Remember, however, that varying the
amounts of tomato paste and sauce will alter your
carb count.
½¼¼
teaspoon chili powder
teaspoon garlic powder
teaspoon onion powder
Pinch allspice
Pinch cloves
Pinch cinnamon
Pinch celery seed
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171Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 146
4.8g Usable Carbs
12g
5gF
PEANUT SAUCE
In small bowl, whisk all ingredients together thoroughly.
Serve at room temperature.
4
4
2
2
2
2
tablespoons natural peanut butter
tablespoons coconut milk
tablespoons soy sauce
tablespoons chili paste or Sriracha sauce
teaspoons sesame oil
tablespoons granulated Splenda
Makes 2/3 cup | Serving Size: 2 tablespoons
12
This is a sweet and savory dipping sauce that works well with Chicken Satay (page 43).
You can use creamy or chunky peanut butter depending on your preference.
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Chili Mint
Cole Slaw
French Dressing
Italian Dressing & Marinade
Spicy Ginger Marinade
174
174
175
175
176
Sauces & Dips
Dressings
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Sauc
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Protein
Food Score
Fat
Per Serving
Calories: 10.8
1.5g Usable Carbs
0g
1gP
Protein
Food Score
Fat
Per Serving
Calories: 117
<1.0g Usable Carbs
13g<1gF
CHILI MINT DRESSING
CREAMY COLE SLAW DRESSING
In small bowl, whisk together all ingredients.
Refrigerate for future use, or serve immediately. 322133
Juice of 2 limes
tablespoons fish sauce
tablespoon granulated Splenda or 1-2 drops liquid Stevia
teaspoons chili sauce
teaspoon fresh ginger root, finely grated
tablespoons fresh mint, chopped
tablespoons fresh basil, chopped
Makes about 1/2 cup | Serving Size: 2 tablespoons
1
2
This Thai-inspired dressing is packed with flavor and makes a wonderful addition to Roast Duck Salad (page 66).
In small bowl, whisk together all ingredients.
Chill in the refrigerator for at least 30 minutes before serving.
1⁄3²⁄3
2211
⅛¼¼
cup mayonnaise
cup sour cream
tablespoons lime juice
tablespoons granulated Splenda
teaspoon garlic powder
teaspoon onion powder
teaspoon paprika
teaspoon black pepper
teaspoon plus one pinch salt
Makes about 2 cups | Serving size: 2 tablespoons
1
2
Make this dressing ahead of time, then store it in the fridge for when you want Celery Slaw with Shrimp (page 74) or any other ULC slaw dish.
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Protein
Food Score
Fat
Per Serving
Calories: 146
<1.0g Usable Carbs
17g
<1gF
Protein
Food Score
Fat
Per Serving
Calories: 17
3.5g Usable Carbs
0g
0gN
ITALIAN DRESSING AND MARINADE
FRENCH DRESSING
In small bowl, use the back of a spoon to crush garlic with a little bit of salt, creating a paste.
Whisk in remaining ingredients until well blended. You can also use a blender here. This will prevent the dressing from separating before use.
1
¼2⁄3¼
garlic clove, crushed
Pinch of salt
cup red wine vinegar
cup extra virgin olive oil
tablespoon dried Italian herbs (thyme, basil and rosemary)
Pepper to taste
Makes about 1 cup | Serving Size: 2 tablespoons
1
2
This is another easy-to-make dressing that stores well in an airtight container in your refrigerator. Use in salads, or as a marinade for chicken or shrimp.
Heat medium saucepan over medium-high heat.
Add all ingredients to pan and bring to a boil.
Reduce heat to low. Simmer for 1 hour.
¼¼111111
½⅛¼1
cup tomato paste
cup Greek yogurt
teaspoon Worcestershire sauce
teaspoon lime juice
tablespoon extra virgin olive oil
tablespoon red wine vinegar
teaspoon Dijon mustard
teaspoon granulated Splenda (more or less to taste)
teaspoon dried thyme
teaspoon sea salt
teaspoon freshly-ground pepper
cup water (to reach desired consistency)
Makes 2 cups | Serving size: 2 tablespoons
1
2
3
Good with:Cucumber and Heirloom Salad (page 78)
Easy NiÇoise Salad (page 79)
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for:
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176Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 34
1.3g Usable Carbs
2g
<1gF
SPICY GINGER MARINADE
In a small bowl, whisk together all ingredients. You can also use a blender for this.
Transfer marinade to airtight jar for future use, or place in a large zip-lock bag to accompany meat for marinating.
1⁄3
1
1
1
1
½
cup rice vinegar
tablespoon sesame oil
clove garlic, minced
tablespoon fresh ginger, minced
tablespoon Sriracha sauce or chili paste (adjust amount for desired heat level)
Salt and pepper
tablespoon toasted sesame seeds
Makes about 1 cup | Serving Size: 2 tablespoons
1
2
If you like a little bit of heat or want some extra flavor, this marinade will hit the
spot. I like using this with shrimp kebabs (page 49) and any type of stir-fry. Sauc
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Sauces & Dips
Tzatziki
Lemon Dill Dip
Ketchup
179
179
180
Pre
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for:
Everybody.
Pre
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179Transforming Recipes ▲ Back to TOC
Sauc
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Protein
Food Score
Fat
Per Serving
Calories: 47
4.0g Usable Carbs
1g
5gP
Protein
Food Score
Fat
Per Serving
Calories: 84
1.3g Usable Carbs
8g
3gF
TZATZIKI
LEMON DILL DIP
Place grated cucumber in strainer. Press gently to drain excess liquid.
In medium bowl, combine cucumber, green onions, garlic, dill weed, sour cream, salt, and pepper. Mix well.
Cover and refrigerate until ready to use. Serve chilled.
163
¼
1½
medium English cucumber, peeled and grated
green onions, finely chopped
gloves garlic, minced
cup minced fresh dill weed or mint
cups Greek yogurt
Salt and freshly-ground black pepper (to taste)
Makes about 2 cups | Serving Size: ¼ cup
1
2
3
This is a tangy Greek sauce that goes well with Greek-Style Lamb Burgers (page 96) or Rack of Lamb (page 97), or as a dressing for Greek Chicken Salad (page 65).
Heat a small saucepan over medium-high heat.
Add all of the above ingredients into the saucepan and bring to a boil.
Partially cover the pan and simmer on low for 1 hour.
½¼21
cup Greek yogurt
cup mayonnaise
tablespoons chopped fresh dill
teaspoon lemon juice
Salt and pepper to taste
Makes about ¾ cup | Serving size: 2 tablespoons
1
2
3
Good with:Pepperoni Chips (page 56)
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180Transforming Recipes ▲ Back to TOC
Sauc
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Protein
Food Score
Fat
Per Serving
Calories: 6
2.0g Usable Carbs
0g
0gN
Protein
Food Score
Fat
Per Serving
Calories: 23
5.0g Usable Carbs
1g
0gN
KETCHUP
Heat medium saucepan over medium-high heat.
Combine all ingredients in pan and whisk until smooth.
Bring to a boil. Reduce heat and simmer 20 minutes, stirring often.
Remove from heat and cover until cool.
Refrigerate before use.
6
2
¼¼1
¼
ounce can tomato paste
teaspoons granular Splenda
cup vinegar
cup plus ⅓ cup water
teaspoon salt
teaspoon onion powder
Dash celery salt
Makes about 3 cups | Serving size: 1 tablespoon or ¼ cup
123
45
Ketchup was one of the first condiments I gave up when I began eating
ULC, and I missed it a ton when summer came around.
With this easy recipe, you can bring it back to your diet without the guilt.
One Tablespoon Serving
¼-Cup Serving
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Salsa Fresca
Salsa Verde
183
183
Sauces & Dips
Salsas
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183Transforming Recipes ▲ Back to TOC
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Protein
Food Score
Fat
Per Serving
Calories: 42
1.3g Usable Carbs
4g
<1gF
Protein
Food Score
Fat
Per Serving
Calories: 67
1.4g Usable Carbs
7g
<1gF
SALSA FRESCA
SALSA VERDE
In small bowl, combine ingredients and roughly mix together thoroughly.
Let stand for 10 minutes before serving.
42183
¼½
ripe tomatoes, chopped
ounce red onion, chopped
jalapeño, minced
cilantro sprigs, chopped
garlic cloves, minced
Juice of 1 lime
cup olive oil
teaspoon salt
Makes about 1½ cups | Serving size: 2 tablespoons
1
2
The salsa recipes here are packed with fresh flavor, and they’ll brighten any dish. Try them with Taco Salad (page 59)or Chimichurri Chicken (page 104).
In small bowl, combine ingredients and whisk together thoroughly.
Let stand for 10 minutes before serving.
1⁄31⁄3
1½2
1½1
1½⅛⅛
cup chopped parsley
cup chopped basil
tablespoons shallots, finely chopped
tablespoons extra virgin olive oil
tablespoons fresh lime juice
tablespoon water
teaspoons capers, chopped
teaspoon salt
teaspoon freshly-ground pepper
Makes about ½ cup | Serving size: 2 tablespoons
1
2
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Traditional Pesto
Cilantro, Walnut, & Jalapeño Pesto
Sun Dried Tomato & Kalamata Olive Tapenade
186
186
187
Sauces & Dips
Pestos & Pastes
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Pre
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186Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 160.5
1.0g Usable Carbs
17g
2gF
TRADITIONAL PESTO
Combine basil leaves and pine nuts in a food processor or blender. Pulse a few times. Use a spoon or spatula to scrape bits that have stuck to the sides of the blender or food processor.
Slowly add olive oil in a constant stream while processor is on. Stop occasionally to scrape sides with spatula.
Stir a few times to make sure everything is blended together.
Add cheese and pulse a few more times until all ingredients are blended.
Season with salt and pepper to taste.
2¼½1⁄33
cups fresh basil leaves
cup freshly grated Parmesan cheese
cup extra virgin olive oil
cup pine nuts
cloves garlic, peeled and chopped
Salt and freshly ground pepper to taste
Makes about 1½ cup | Serving size: 2 tablespoons
1
2
34
5Pesto has always been one of my favorite sauces. This traditional version is just how I remember it from my childhood, while the version that follows is a new favorite.
Protein
Food Score
Fat
Per Serving
Calories: 159
1.0g Usable Carbs
17g
2gF
CILANTRO, WALNUT, AND JALAPEÑO PESTO
Combine all ingredients in food processor or blender. Pulse a few times. Use a spoon or spatula to scrape bits that have stuck to the sides of the blender or food processor.
Avoid over-blending. The pesto should have a little bit of texture from the nuts. You want a slightly grainy consistency.
Season with salt and pepper to taste.
1½½31
½
bunch cilantro, roughly chopped (about 1 cup)
jalapeño pepper, seeded and chopped
cup walnuts
cloves garlic, peeled and chopped
tablespoon lime juice
cup olive oil
Makes 1½ cup | Serving size: 2 tablespoons
1
2
3
The little kick you’ll get from the jalapeños here offersa nice twist on a classic sauce. Try this over vegetables, on meat dishes, and folded into burgers.
Sauc
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Good with:Roast Chicken Salad (page 73)
Roasted Tomatoes (page 165)
Good with:Herb Roast Chicken (page 109)
Chicken Breast with Rosemary (page 105)
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187Transforming Recipes ▲ Back to TOC
Protein
Food Score
Fat
Per Serving
Calories: 76.5
1.0g Usable Carbs
8g
1gF
SUNDRIED TOMATO AND KALAMATA OLIVE TAPENADE
Using food processor or small blender, combine all ingredients.
Pulse until combined, but not completely smooth.
½
2
3
¾1
1
½
cup sundried tomatoes, roughly chopped
tablespoons pitted Kalamata olives, roughly chopped
tablespoons pine nuts
cup Parmesan cheese, grated
small clove garlic, chopped
teaspoon fresh thyme
Salt and pepper to taste
cup olive oil
Makes about 2 cups | Serving Size: 2 tablespoons
1
2
This spread works well with Cheese Crackers (page 56), but you can also
use it alongside—or on top of—any meat dish.
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Appendix
Conversions & Equivalents
Index by Carb Count
Index by Ingredients
189
190
192
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189Transforming Recipes ▲ Back to TOC
Conversions & EquivalentsVOLUME MEASUREMENTSCups−1�16⅛¼⅓½⅔¾11½2 (1 pint)
Tablespoons⅓124581112162432
Teaspoons 1361216243236487296
Milliliters515305679118158177237360460
Ounces (fluid)−0.512345681216
CONVERSION FORMULASCups x 236.59 = MillilitersTablespoons x 14.79 = MillilitersTeaspoons x 4.93 = MillilitersOunces (Fluid) x 29.57 = Milliliters
Pounds1�16−−¼−−−½¾12
Grams285785113142170198227375454 907
Ounces (dry)12345678121632
CONVERSION FORMULASOunces x 0.0625 = PoundsOunces x 28.35 = Grams
WEIGHT MEASUREMENTS
Butter1 stick = 4 ounces = 8 tablespoons = ½ cup
1 dash/pinch = about 1/16 teaspoon4¼ cups = 1 liter16 cups = 4 quarts = 1 gallon
CELSIUS95°135°150°165°175°190°200°220°230°245°
GAS MARK0123456789
FAHRENHEIT200°275°300°325°350°375°400°425°450°475°
CONVERSION FORMULASCelsius = (Fahrenheit - 32) / 1.8Fahrenheit = (Celsius x 1.8) + 32°C
OVEN TEMPERATURES
Appe
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190Transforming Recipes
Appe
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0 - 1.0gPepperoni Chips Chicken Satay with Peanut Sauce Shrimp Kebabs Smoked Salmon and Cream Cheese Roll-ups Cheese Crackers Herb-Roasted Chicken Alaskan Salmon and Feta Grilled Moroccan Salmon Focaccia "Bread" Creamy Cole Slaw Dressing Italian Dressing and Marinade Baked Eggs with Turkey Sausage and Spinach Cheese-y Sauce Traditional Pesto Cilantro, Walnut, and Jalapeño Pesto Sundried Tomato and Kalamata Olive Tapenade
1.1 - 2.0gBasic Omelette Bacon-Wrapped JalapeñosCreamy Alfredo SauceSalsa FrescaSpicy Ginger Marinade Lemon Dill DipSpicy Egg Nests Basic Cauliflower "Rice" Salsa Verde Bacon-Wrapped Stuffed Chicken Breast Chili Mint DressingWilted Spinach and Garlic Coconut Creamed SpinachQuiche Lorraine Cajun Rubbed Chicken Asian Fried "Rice"Ketchup
2.1 - 3.0gEgg and Turkey Muffins Cheesy Jalapeño Biscuits Roasted Tomatoes Basic Coconut Flour Crepes Baked Eggs with Bacon and Tomato Cucumber-Radish RelishBrussels Sprouts ChipsJalapeño-Swiss BurgerOpen-Faced Bison Burger on a Portobello BunGreek Style Lamb Burgers Lemon Chicken ThighsCoconut Curry "Rice"Feta-Stuffed Mushrooms
3.1 - 4.0gBasic Crust Smoked Salmon Deviled Eggs Spicy Roasted Cauliflower and BroccoliBaked Zucchini ChipsChimichurri ChickenCaprese QuicheQuiche FlorentinePistachio-Crusted TilapiaBarbeque SauceFrench DressingSouthwest OmeletteBroccoli and Cheddar Quiche Gaucho Cheesesteak SaladBraised Pork Chops with SauerkrautChicken Breasts with Rosemary and PestoChicken ParmesanCheesy Broccoli BakeRoasted Fennel and Artichoke Hearts Tzatziki Sauce
4.1 - 5.0gTaco Salad Steak and Pepper Hash Bangkok Chicken SaladShepherd's PieRoasted Artichokes Simple Cucumber SaladBasic Wedge SaladAlmond Flour Pancakes Mini Bacon-Wrapped Sausages Spicy Shrimp HandrollsHam and Swiss Skillet Crab and Avocado Omelette Peanut Sauce Sesame Broccoli Asian Chicken Salad with Bean Sprouts
5.1 - 6.0gRoast Chicken Salad with Creamy Pesto Coconut Fried ShrimpBacon and Caramelized Onion OmeletteGo Philly Crepe Crepe FlorentineGreek Chicken SaladGreen Beans with Button MushroomsItalian Stallion ScrambleClassic Cobb SaladCreamy Slaw with ShrimpGreek-Style Rack of Lamb with Tzatziki Sauce
INDEx bY CARb COUNT(Per Serving)
0g 0g
<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g<1.0g
1.0g1.0g1.0g1.0g1.0g
5643495256
110120121146174175
37170186186187
1.2g1.2g1.2g1.2g1.3g 1.3g1.4g1.4g 1.4g1.5g 1.5g1.8g1.8g2.0g2.0g 2.0g 3.0g
740
169183176179
30136183101174149150
16102138180
2.1g2.2g 2.2g2.4g2.4g2.6g3.0g3.0g3.0g 3.0g3.0g3.0g3.0g
34144165
1836
13154889096
107139162
3.1g3.1g 3.1g3.2g 3.2g 3.3g 3.4g 3.5g 3.5g 3.5g 3.7g 4.0g 4.0g4.0g 4.0g 4.0g 4.0g 4.0g 4.0g
1347
15252
1041516
123 170175
11156098
105108155 161179
4.1g4.2g 4.2g 4.2g4.2g 4.3g4.3g 4.4g4.5g4.5g4.6g 4.7g 4.8g4.9g 5.0g
592467
91 160127129
3245
502610
171153
71
5.3g 5.5g5.6g 5.6g 5.6g 5.6g5.7g 6.0g 6.0g6.0g 6.0g
73116
102021
65164
28697497
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191Transforming Recipes
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6.1 - 7.0gTurnip Mash Grilled Romaine and Bacon SaladSpicy Shrimp Stir-FryMarinara SauceChicken Tuscany CrepeOceanic Crepe Easy Salad NiÇoise
7.1 - 8.0gGreek OmeletteGinger Prawn Lettuce CupsTurnip Breakfast "Potatoes" Braised Brussels Sprouts with Bacon and OnionsBeef Ragu Over Spaghetti SquashThai Coconut Curry Chicken
8.1 - 9.0gSpinach and Jack Cheese OmeletteArtichoke And Proscuitto Salad Spicy Chicken Fajita WrapsSanta Fe All the Way Crepe Taco-Seasoned Beef with PeppersCucumber and Heirloom Tomato Salad
9.1 - 10.0gButtered Brussels Sprouts Roast Duck Salad Mini Stuffed Portobello MushroomsSpicy Basil Beef Salad Italian Sausage and PeppersGreek Style CrepeItalian Stuffed Peppers Italian-Style Meatballs
6.4g6.5g 6.7g 6.8g 7.0g7.0g 7.0g
141133118 169
202279
7.2g 7.2g 7.7g 7.8g 8.0g8.0g
976
142158
93111
962
113 229478
8.2g 8.2g8.2g 8.4g8.5g 8.9g
9.0g 9.2g 9.4g 9.4g9.4g
10.7g *11.5g *14.5g
157 664263 8421 83 86
* I just couldn't get the carb count low enough and I didn't want to 'trick you' by cutting the serving size down to something tiny, but they're just so good. Make sure you save these for evening meals.
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192Transforming Recipes
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Almond(s)Almond Flour Pancakes, 32Buttered Brussel Sprouts, 157Chicken Tuscany Crepe, 20Greek Style Crepe, 21
ArtichokesArtichoke & Prosciutto Salad, 62Roasted Artichokes, 160Roasted Fennel & Artichoke Hearts, 161
BaconBacon and Caramelized Onion
Omelette, 10Bacon-Wrapped Jalapeños, 40Bacon-Wrapped Stuffed Chicken, 101Baked Eggs with Bacon and Tomato, 36Barbeque Sauce, 170Basic Wedge Salad, 129Braised Brussel Sprouts with Bacon
& Onions, 158Braised Pork Chops with Sauerkraut,
98Celery Slaw with Shrimp, 74Cheesy Broccoli Bake, 155Classic Cobb Salad, 69Grilled Romaine & Bacon Salad, 133Mini Bacon-wrapped Sausages, 45Quiche Lorraine, 16
BasilArtichoke & Prosciutto Salad, 62Baked Eggs with Bacon & Tomatoes, 36Caprese Quiche, 15Chili Mint Dressing, 174Cucumber & Heirloom Tomato Saladwith Prawns & Feta, 78Herb-Roasted Chicken, 110Italian Dressing & Marinade, 175Italian Stallion Scramble, 28Roasted Tomatoes, 165Salsa Verde, 183Shepherd's Pie, 91Spicy Basil Beef Salad, 63Traditional Pesto, 186
BeefBeef Ragout Over Spaghetti Squash, 93Gaucho Cheesesteak Salad, 60Go Philly Crepe, 20Italian-Style Meatballs, 86Italian Stuffed Peppers, 83
Jalapeño-Swiss Burger, 88Open-Faced Bison Burger On a
Portobello Bun, 90Shepherd's Pie, 91Spicy Basil Beef Salad, 63Steak And Pepper Hash, 24Taco Salad, 59Taco-Seasoned Beef With Peppers, 94
Blue CheeseBacon-wrapped Stuffed Chicken
Breast, 101Basic Wedge Salad, 129Celery Slaw with Shrimp, 74Classic Cobb Salad, 69Grilled Romaine & Bacon Salad, 133
BroccoliBroccoli and Cheddar Quiche, 15Cheesy Broccoli Bake, 155Sesame Broccoli, 153Spicy Roasted Cauliflower & Broccoli,
152Spicy Shrimp Stir-Fry, 118
Brussels Sprouts Braised Brussels Sprouts with Bacon
and Onions, 158Brussels Sprouts Chips, 54Buttered Brussels Sprouts, 157
ButterBacon and Caramelized Onion
Omelette, 10Basic Coconut Flour Crepes, 18Basic Crust, 13Basic Omelette, 7Baked Eggs with Bacon and Tomatoes,
36Baked Eggs with Turkey Sausage and
Spinach, 37Braised Brussels Sprouts with Bacon
and Onions, 158Braised Pork Chops with Sauerkraut,
98Broccoli and Cheddar Quiche, 15Buttered Brussels Sprouts, 157Chees-y Sauce, 170Cheesy Broccoli Bake, 155Cheesy Jalapeño Biscuits, 144Green Beans with Button Mushrooms,
164
Ham and Swiss Skillet, 26Jalapeño-Swiss Burger, 88Mini Stuffed Portobello Mushrooms, 42Roasted Artichokes, 160Shepherd's Pie, 91Turnip Mash, 141
CapersOceanic Crepe, 22Salsa Verde, 183Smoked Salmon and Cream Cheese
Roll-ups, 52
CauliflowerAsian Fried "Rice", 138Basic Cauliflower "Rice", 136Coconut Curry "Rice", 139Shepherd's Pie, 91Spicy Roasted Cauliflower and
Broccoli, 152Spicy Shrimp Stir-Fry, 118Thai Coconut Curry Chicken, 111
CeleryBeef Ragout Over Spaghetti squash, 93Celery Slaw with Shrimp, 74Roasted Chicken Salad with Creamy
Pesto, 73Italian Style Meatballs, 86
Cheese, see specific types
Cheddar cheeseBacon-Wrapped Jalapeños, 40Cheesy Broccoli Bake, 155Cheesy Jalapeño Biscuits, 144Go Philly Crepe, 20Taco Salad, 59
ChickenAsian Chicken Salad with Bean
Sprouts, 71Bacon-wrapped Stuffed Chicken
Breast, 101Bangkok Chicken Salad, 67Braised Pork Chops with Sauerkraut,
98Cajun Rubbed Chicken, 102 Chicken Breasts with Rosemary and
Pesto, 105Chicken Parmesan, 108Chicken Satay, 43
INDEx bY INGREDIENT
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Chicken cont'dChicken Tuscany Crepe, 20Chimichurri Chicken, 104Classic Cobb Salad, 69Greek Chicken Salad, 65Herb-Roasted Chicken, 110Italian Stallion Scramble, 28Lemon Chicken Thighs, 107Roasted Chicken Salad with Creamy
Pesto, 73Spicy Chicken Fajita Wraps, 113Santa Fe All The Way Crepe, 22Thai Coconut Curry Chicken, 111
Cream, heavyBasic Coconut Flour Crepes, 18Basic Omelette, 7Broccoli and Cheddar Quiche, 15Caprese Quiche, 15Cheesy Broccoli Bake, 155Creamy Alfredo Sauce, 169Quiche Florentine, 16Quiche Lorraine, 16Turnip Mash, 141
Cream CheeseBacon-Wrapped Jalapeños, 40Creamy Alfredo Sauce, 169Shepherd's Pie, 91Smoked Salmon and Cream Cheese Roll-ups, 52Smoked Salmon Deviled Eggs, 47
Coconut FlourBasic Coconut Flour Crepes, 18Basic Crust, 13Cheese-y Sauce, 170Cheesy Broccoli Bake, 155Cheesy Jalapeño Biscuits, 144Chicken Parmesan, 108Coconut Fried Shrimp, 116Italian-Style Meatballs, 86
Coconut MilkCoconut Creamed Spinach, 150Coconut Curry "Rice", 139 Peanut Sauce, 171Thai Coconut Curry Chicken, 111
Coconut OilAlmond Flour Pancakes, 32Asian Fried "Rice", 138
Bangkok Chicken Salad, 67Basic Coconut Flour Crepes, 18 Beef Ragout over Spaghetti Squash, 93Buttered Brussels Sprouts, 157Cheesy Jalapeño Biscuits, 144Chicken Parmesan, 108Chicken Satay with Peanut Sauce, 43Chicken Tuscany Crepe, 20Classic Cobb Salad, 69Crepe Florentine, 21Coconut Fried Shrimp, 116Coconut Curry "Rice", 139Cucumber & Heirloom Tomato Salad
with Prawns and Feta, 78Egg and Turkey Muffins, 34Focaccia "Bread", 146Ginger Prawn Lettuce Cups, 76Go Philly Crepe, 20Greek Style Crepe, 21Grilled Romaine and Bacon Salad, 133Italian Stallion Scramble, 28Italian Stuffed Peppers, 83Lemon Chicken Thighs, 107Roasted Fennel and Artichoke Hearts,
161Shepherd's Pie, 91Shrimp Kebabs, 49 Spicy Basil Beef Salad, 63Spicy Shrimp Stir-Fry, 118 Steak and Pepper Hash, 24Taco Salad, 59Taco-Seasoned Beef With Peppers, 94 Thai Coconut Curry Chicken, 111Turnip Breakfast "Potatoes" with
Peppers and Onions, 142Wilted Spinach and Garlic, 149
EggsAlmond Flour Pancakes, 32Basic Coconut Flour Crepes, 18Basic Crust, 13Basic Omelette, 7Baked Eggs with Bacon and Tomato, 36Baked Eggs with Turkey Sausage and
Spinach, 37Broccoli And Cheddar Quiche, 15Caprese Quiche, 15Cheesy Jalapeño Biscuits, 144Chicken Parmesan, 108Classic Cobb Salad, 69Coconut Fried Shrimp, 116 Easy Salad NiÇoise, 79
Egg and Turkey Muffins, 34Focaccia "Bread", 146Ham And Swiss Skillet, 26Italian Stallion Scramble, 28Quiche Florentine, 16Quiche Lorraine, 16Santa Fe All The Way, 22Smoked Salmon Deviled Eggs, 47Spicy Egg Nests, 30Steak and Pepper Hash, 24
FennelRoasted Fennel and Artichoke Hearts,
161
Feta CheeseAlaskan Salmon and Feta, 120Cucumber and Heirloom Tomato Salad
with Prawns and Feta, 78Feta-Stuffed Mushrooms, 162Greek Chicken Salad, 65 Greek Omelette, 9Greek Style Crepe, 21Greek-Style Lamb Burgers, 96
Fish, see Seafood Focaccia
Focaccia "Bread", 146
GarlicArtichoke and Prosciutto Salad, 62 Barbeque Sauce, 170Beef Ragout Over Spaghetti Squash, 93Cajun-Rubbed Chicken, 102Chicken Breasts with Rosemary and
Pesto, 105Chicken Parmesan, 108Chimichurri Chicken, 104Cilantro, Walnut and Jalapeño Pesto,
186Coconut Fried Shrimp, 116Creamy Alfredo Sauce, 169Creamy Cole Slaw Dressing, 174Gaucho Cheesesteak Salad, 60Ginger Prawn Lettuce Cups, 76Greek-Style Rack of Lamb with Tzatziki
Sauce, 97Green Beans with Button Mushrooms,
164Herb-Roasted Chicken, 110 Italian Dressing and Marinade, 175
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Garlic cont'dLemon Chicken Thighs, 107Mini Stuffed Portobello Mushrooms, 42Salsa Fresca, 183Shepherd's Pie, 91Steak and Pepper Hash, 24Spicy Ginger Marinade, 176Spicy Roasted Cauliflower and Broccoli
with Parmesan Cheese, 152Spicy Shrimp Stir-Fry, 118Sundried Tomato and Kalamata Olive
Tapenade, 187 Thai Coconut Curry Chicken, 111Traditional Pesto, 186Turnip Breakfast "Potatoes" with
Peppers and Onions, 142Turnip Mash, 141Tzatziki Sauce, 179Wilted Spinach and Garlic, 149
GingerAsian Chicken Salad with Bean
Sprouts, 71Chili Mint Dressing, 174Ginger Prawn Lettuce Cups, 76Shrimp Kebabs, 49Spicy Ginger Marinade, 176Spicy Shrimp Stir-Fry, 118Thai Coconut Curry Chicken, 111
Goat CheeseOpen-Faced Bison Burger on a
Portobello Bun, 90
Green BeansGreen Beans with Button Mushrooms,
164Easy Salad NiÇoise, 70
HamHam and Swiss Skillet, 26Quiche Lorraine, 16
LambGreek-Style Lamb Burger, 96Greek-Style Rack of Lamb with Tzatziki
Sauce, 97
LemonBraised Brussels Sprouts, 158Buttered Brussels Sprouts, 157
Greek-Style Rack of Lamb with Tzatziki Sauce, 97
Grilled Moroccan Salmon, 121Lemon Chicken Thighs, 107Lemon Dill Dip, 179Roasted Artichokes, 160Smoked Salmon Deviled Eggs, 47
LemongrassSpicy Basil Beef Salad, 63
LettuceBangkok Chicken Salad, 67Basic Wedge Salad, 129Classic Cobb Salad, 69Easy Salad NiÇoise, 79Gaucho Cheesesteak Salad, 60Ginger Prawn Lettuce Cups, 76Greek Chicken Salad, 65Jalapeño-Swiss Burger, 88Roast Chicken Salad with Creamy
Pesto, 73Roast Duck Salad, 66Spicy Chicken Fajita Wraps, 113Taco Salad, 59
LimeChili Mint Dressing, 174Cilantro, Walnut and Jalapeño Pesto,
186Creamy Cole Slaw Dressing, 174French Dressing, 175Gaucho Cheesesteak Salad, 60Roast Duck Salad, 66Roasted Fennel and Artichoke Hearts,
161Salsa Fresca, 183Salsa Verde, 183
Meat, see specific types
MintChili Mint Dressing, 174Greek-Style Lamb Burger, 96Tzatziki, 179
Mozzarella Chicken Parmesan, 108Cheese-y Sauce, 170Focaccia "Bread", 146Italian Stallion Scramble, 28Mini Stuffed Portobello Mushrooms, 42
MushroomsChicken Tuscany Crepe, 20Crepe Florentine, 21Egg and Turkey Mushrooms, 34Feta-Stuffed Mushrooms, 162Green Beans with Button Mushrooms,
164Ham and Swiss Skillet, 26Mini Stuffed Portobello Mushrooms, 42Open-Faced Bison Burger on a
Portobello Bun, 90Spicy Shrimp Stir-fry, 118
Nuts, see specific types
OlivesArtichoke and Prosciutto Salad, 62Easy Salad NiÇoise, 79Greek Chicken Salad, 65Greek Style Crepe, 21Greek Omelette, 9Sundried Tomato and Kalamata Olive
Tapenade, 187Taco-Seasoned Beef with Peppers, 94
OnionsAsian Fried "Rice", 138Bacon and Caramelized Onion
Omelette, 10Basic Wedge Salad, 129Braised Brussels Sprouts with Bacon
and Onions, 158Braised Pork Chops with Sauerkraut,
98Celery Slaw with Shrimp, 74Coconut Curry "Rice", 139Crepe Florentine, 21Egg and Turkey Muffins, 34Greek Chicken Salad, 69Greek Omelette, 9Greek Style Crepe, 21Greek-Style Lamb Burgers, 96Grilled Romaine and Bacon Salad, 133Go Philly Crepe, 20Ham and Swiss Skillet, 26Mini Stuffed Portobello Mushrooms, 42Oceanic Crepe, 22Quiche Lorraine, 16Santa Fe All The Way Crepe, 22Shepherd's Pie, 91Spicy Chicken Fajita Wraps, 113
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Onions cont'dTurnip Breakfast "Potatoes" with
Peppers and Onions, 142Tzatziki, 179
Parmesan CheeseBaked Eggs with Bacon and Tomato, 36Baked Zucchini Chips, 52Beef Ragout over Spaghetti Squash, 93Chicken Parmesan, 108Cheesy Broccoli Bake, 155Creamy Alfredo Sauce, 169Focaccia "Bread", 146Italian Sausages and Peppers, 84Italian-Style Meatballs, 86Italian Stuffed Peppers, 83Pistachio Crusted Tilapia, 123Quiche Lorraine, 16Roasted Tomatoes, 165 Spicy Roasted Cauliflower and Broccoli
with Parmesan Cheese, 152Sundried Tomato and Kalamata Olive
Tapenade, 187Taco-Seasoned Beef with Peppers, 94Traditional Pesto, 186
PeanutsBangkok Chicken Salad, 67Peanut Sauce, 171Spicy Shrimp Stir-Fry, 118
Peppers, Bell and JalapeñoAsian Chicken Salad with Bean
Sprouts, 71Bacon-wrapped Jalapeños, 40Egg and Turkey Muffins, 34 Gaucho Cheesesteak Salad, 60Go Philly Crepe, 20Italian Sausages and Peppers, 84Italian Stallion Scramble, 28Italian Stuffed Peppers, 83Mini Stuffed Portobello Mushrooms, 42Roast Chicken Salad with Creamy
Pesto, 73Roast Duck Salad, 66Spicy Chicken Fajita Wraps, 113Spicy Shrimp Stir-fry, 118Steak and Pepper Hash, 24Taco-Seasoned Beef with Peppers, 84Thai Coconut Curry Chicken, 111Turnip Breakfast "Potatoes" with Peppers and Onions, 142
PestoChicken Breasts with Rosemary and
Pesto, 105Chicken Tuscany Crepe, 20Cilantro, Walnut and Jalapeño Pesto,
186Roast Chicken Salad with Creamy
Pesto, 73Roasted Tomatoes, 165Traditional Pesto, 186
Pine NutsSundried Tomato and Kalamata Olive
Tapenade, 187Traditional Pesto, 186
PistachiosPistachio-Crusted Tilapia, 123
Pork, see also bacon; hamBraised Pork Chops with Sauerkraut,
98Focaccia "Bread", 146Mini Bacon-Wrapped Sausages, 45Spicy Egg Nests, 30
Prosciutto Artichoke and Prosciutto Salad, 62Caprese Quiche, 15
RadishCelery Slaw with Shrimp, 74Cucumber-Radish Relish, 131
RicottaItalian Stuffed Peppers, 83
SalsaBacon-Wrapped Jalapeños, 40Salsa Fresca, 183Salsa Verde, 183Santa Fe All The Way Crepe, 22Southwestern Omelette, 11
SausageBaked Eggs with Turkey Sausage and
Spinach, 37Italian Sausages and Peppers, 84Italian Stallion Scramble, 28Mini Bacon-Wrapped Sausages, 45Santa Fe All The Way Crepe, 22 Southwestern Omelette, 11
Spicy Egg Nests, 30
SeafoodAlaskan Salmon and Feta, 120Celery Slaw With ShrimpCoconut Fried Shrimp, 116Easy Salad NiÇoise, 79Grilled Moroccan Salmon, 171Oceanic Crepe, 22Pistachio-Crusted Tilapia, 123Shrimp Kebabs, 49Smoked Salmon Cream Cheese
Roll-ups, 52Smoked Salmon Deviled Eggs, 47Spicy Shrimp Handrolls,50Spicy Shrimp Stir-Fry, 118
Sesame seeds, sesame oilAsian Chicken Salad With Bean
Sprouts, 71Asian Fried "Rice", 138Bangkok Chicken Salad, 67Ginger Prawn Lettuce Cups, 76Peanut Sauce, 171Sesame Broccoli, 153Simple Cucumber Salad, 127Spicy Basil Beef Salad, 63Spicy Ginger Marinade, 176Spicy Shrimp Stir-Fry, 118
SpinachBacon-Wrapped Stuffed Chicken
Breast, 101Baked Eggs with Turkey Sausage and
Spinach, 37Coconut Creamed Spinach, 150Crepe Florentine, 21Egg And Turkey Muffins, 34Greek Style Crepe, 21Greek-Style Lamb Burgers, 96Oceanic Crepe, 22 Quiche Florentine, 16Shepherd's Pie, 91Spinach And Jack Cheese Omelette, 9Wilted Spinach and Garlic, 149
Squash, Spaghetti Beef Ragout Over Spaghetti Squash, 93
Sun-dried TomatoesSundried Tomato and Kalamata Olive
Tapenade, 187
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TomatoesArtichoke and Prosciutto Salad, 62Baked Eggs With Bacon and Tomato,
36Barbeque Sauce, 170Basic Wedge Salad, 129Beef Ragout Over Spaghetti Squash, 93Caprese Quiche, 15Classic Cobb Salad, 69Chicken Tuscany Crepe, 20Crab And Avocado Omelette, 10Cucumber And Heirloom Tomato Salad
with Prawns and Feta, 78Easy Salad NiÇoise, 79Gaucho Cheesesteak Salad, 60Greek Omelette, 9Greek-Style Lamb Burgers, 96Jalapeño-Swiss Burger, 88Marinara Sauce, 169Open-Faced Bison Burger on a
Portobello Bun, 90Roasted Tomatoes, 165Salsa Fresca, 183Spicy Basil Beef Salad, 63Sun-Dried Tomato And Kalamata Olive
Tapenade, 187Taco Salad, 59
TurkeyBaked Eggs With Turkey Sausage and
Spinach, 37Egg And Turkey Muffins, 34Italian Stuffed Peppers, 83Mini Stuffed Portobello Mushrooms, 42
TurnipsTurnip Breakfast "Potatoes" With
Peppers and Onions, 142Turnip Mash, 141
WalnutsCilantro, Walnut and Jalapeño Pest,
186
Yogurt, Greek French Dressing, 175Lemon Dill Dip, 179Spicy Shrimp Handrolls, 50Taco Salad, 59Tzatziki, 179
Zucchini Baked Zucchini Chips, 52Ham And Swiss Skillet, 26
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