How to Cook Lentils for the Slow Carb Diet

how to cook lentils

In the Four Hour Body, Tim recommends buying canned beans and lentils because they’re quick and easy.  True, and if that’s the only way you’re going to incorporate them into your eating, plan, go for the cans.

The downside to can beans is that there can be a lot of sodium.  Yes, of course you can rinse, but according to Eating Well magazine’s nutritional analysis, rinsing canned beans thoroughly removes up to 35 percent of sodium.  If you’re watching your sodium intake, you may want to try cooking your own.

Canned beans are also considerably more expensive.  A pound of dried beans costs somewhere between $1 and $2 which yields several cups of food. You’d have to buy 3-4 cans of beans at $1 or more each to get the same yield. So aside from the additives, you’re getting a financial gain as well.

The basic preparation for lentils is the same, no matter what the end recipe.   I do a large batch and put the lentils into  containers to refrigerate and  then make smaller batches with different seasonings throughout the week.  My favorite recipe is still Spiced Bacon Lentils.   You can also also cook in a broth or stock and add spices in directly during the cooking process.

Here is the basic recipe:

  1. Rinse the lentils thoroughly in cold water, removing any leaves, twigs, or stones
  2. Cover the lentils with cold water, using 4 cups of water for each cup of lentils.
  3. Bring the water to a boil, cover, and reduce to a simmer.
  4. Cook the lentils for 35-45 minutes, or until tender.

30-Minute Easy Slow Carb Roast Chicken

Slow Carb Roast Chicken

This recipe is ridiculously simple and very tasty.  A perfect inaugural slow carb roast chicken for a bachelor or bachelorette new to cooking.  So easy and so well received that my friend’s non-cook boyfriend asked me to teach him to make it.  This dish is great served with green beans and roast veggies.

30-Minute Easy Slow Carb Roast Chicken

Ingredients

  • 1 t ghee (optional)
  • 1 Tbs olive oil
  • 2 large chicken pieces on the bone (chicken Maryland is what I use)
  • Roasting vegetab les – whatever you have on hand (onions, carrots, parsnips or and ear of corn chopped up into two inch sections all work well and fit into Slow Carb.  If you’re aren’t Slow Carbing or have guests, it’s nice to add potatoes as well )
  • Everyday Seasoning Blend or other seasonings.   See below.

Instructions

  1. Preheat oven to 220 C or 425 F.
  2. If you plan on roasting veggies, peel and chop into small pieces roughly the same size and put in a medium-large baking dish (it is important that the pan is big enough so that there is plenty of room for veggies to crisp.) Toss with a bit of macadamia nut oil.  Pop in the oven while you prep the chicken.
  3. Season chicken with seasoning blend.  I use a premade blend of sea salt, peppercorns, dried onion, garlic, parsley and oregano called Everyday Seasonings sold at Aldi.  You can make your own by filling a grinder with those spices.  Alternatively, I like Penzey’s Mural of Flavor or season on your own any way you like.   Any poultry seasoning free of sugar and fillers is fine.  Even plain old salt and pepper tastes great.
  4. Place ghee and oil in a non-stick frying pan over medium heat. Add chicken and brown for 2 minutes each side until golden.
  5. Transfer to baking dish with the veggies.  Reduce heat to 175 C or 350 F.  Roast for 15 minutes, and then stir veggies and flip the chicken pieces over. Roast for 15 minutes longer and then remove from the oven and serve.
https://www.slowcarbmealplanner.com/30-minute-easy-roast-chicken/

**Note: I like crispy, caramelized veggies so I will sometimes stir more often, but this isn’t necessary.

A Low Carb Substitute For Rice

Cauliflower - A Low Carb Substitute For Rice

This is based on an original post from Slow Carb Foodie.  The original author is Laura D.  It’s been modified from its original version.

More than 10 years ago my parents introduced me to “faux rice” and “faux potatoes”.  They tried to find a low carb substitute for rice.  This normally consists of really finely shredding a head of cauliflower (sometimes called “ricing”), steaming it and then covering it in some sort of low carb marinara or meat sauce to mask the fact that it tastes nothing like rice or potatoes.

Actually, with a little bit of time and effort, you can create a cauliflower dish that doesn’t need to be disguised.  Serve these like hash browns for breakfast or as side dish with any meal of the day.

I like to chop up an entire cauliflower at once (as well as extra onion and garlic) and keep the extra in the fridge. That way I can make it a few times throughout the week with minimal prep.

When you’re looking for vegetables to plan your slow-carb meals, this is a great thing to have on hand.  When you prepare it, I’d love to know what you think!

Preparing the Low Carb Substitute For Rice

A Low Carb Substitute For Rice

Yield: 2 c

Ingredients

  • (Makes 2 cups)
  • Ingredients
  • 2 c raw cauliflower, grated using a cheese grater or chopped to the size of your pinky thumbnail
  • 1 small onion, finely chopped
  • 2 garlic cloves, finely chopped
  • Oil (macadamia nut oil or olive oil)
  • Sea salt, fresh ground pepper
  • Optional seasonings (You can spruce up the dish with a seasoned salt, herb blend or or paprika – Don’t try all of them at once!  I like to use a blend of Italian Herbs or Turkish Seasoning)

Instructions

  1. Pour a bit of oil into a frying pan, and set heat to medium.  Add the onions and sauté until translucent or even a bit crispy.  5-6 minutes.
  2. Add garlic.  Cook until fragrant.   1-2 minutes.
  3. Add cauliflower.  Turn heat up a bit a cook until golden brown.  About 6-10 minutes.
  4. Season with sea salt and fresh ground pepper.
  5. Add other seasonings if desired.
https://www.slowcarbmealplanner.com/low-carb-substitute-rice/

30 Superbly Slow Carb Soup Recipes

30-slow-carb-soup-recipesIf it’s cold where you are, then you’ve just hit the jackpot.

My wife and I love to eat soups in the winter. They’re perfect food for the cold weather, plus they can last for days. Talk about bulk preparation! This is the best time for slow carb soup recipes.

But the same old soup day after day can get boring. So I went on a hunt.

Here’s what I found. Please enjoy (and share the crap out of) this list of 30 slow-carb soups!

Note: not everyone in the world is slow-carb, but their soups can be slow-carbed up. Along with the pics are any necessary notes for you.

(click the images to go to the recipe)

Enjoy this one over cauliflower rice instead of regular rice.

“Gumbo-laya” With Spicy Sausage, Chicken & Shrimp.
Enjoy this one over cauliflower rice instead of regular rice.

Tomato Lentil Soup

Tomato Lentil Soup

Simple Creamy Cauliflower and Artichoke Soup

Simple Creamy Cauliflower and Artichoke Soup



Pork Chili Verde

Pork Chili Verde
just take out the cornstarch

White Bean, Collards, Sausage, and Chicken Soup

White Bean, Collards, Sausage, and Chicken Soup

Chicken Tortilla-less Soup

Chicken Tortilla-less Soup



Ginger Zucchini Noodle Egg Drop Soup

Ginger Zucchini Noodle Egg Drop Soup
Again, just leave out the cornstarch.

Hearty and “Creamy” Slow Carb Tomato Soup

Hearty and “Creamy” Slow Carb Tomato Soup

Creole Jambalaya

Creole Jambalaya
Either don’t use rice or eat with cauliflower rice.



Roasted Red Pepper and Avocado Soup with Sausages

Roasted Red Pepper and Avocado Soup with Sausages

Curried Cream Of Broccoli Soup

Curried Cream Of Broccoli Soup

Chilled Cream of Avocado Soup with Dungeness Crab

Chilled Cream of Avocado Soup with Dungeness Crab



Homemade Chicken Broth

Homemade Chicken Broth

Hot and Sour Soup

Hot and Sour Soup

Filipino Beef Kaldereta

Filipino Beef Kaldereta



Pressure-Cooker Lamb Stew

Pressure-Cooker Lamb Stew

Japanese-Inspired Whitefish and Noodle Soup

Japanese-Inspired Whitefish and Noodle Soup

Creamy Carrot Fennel Soup

Creamy Carrot Fennel Soup



Caldo de Res

Caldo de Res

Thai Glass Noodle Soup

Thai Glass Noodle Soup
This pic isn’t from the recipe, but you’ll get the idea

Winter Mushroom Soup

Winter Mushroom Soup



Farmer's Market Gazpacho

Farmer’s Market Gazpacho
The link has a few recipes, but you’ll see it

Tuscan Red Lentil Soup with Kale

Tuscan Red Lentil Soup with Kale
This one uses farro, a grain. Ignore it.

Arctic Char Chowder

Arctic Char Chowder



Dutch Tomato Soup with Meatballs

Dutch Tomato Soup with Meatballs

Roasted Vegetable Soup

Roasted Vegetable Soup
Use coconut cream instead of creme fraiche

Thai Coconut Turkey Soup

Thai Coconut Turkey Soup



Coconut milk curry beef stew

Coconut milk curry beef stew

Italian Sausage and Cabbage Soup

Italian Sausage and Cabbage Soup

Healing Chicken Soup

Healing Chicken Soup


Do you have a favorite slow-carb friendly soup recipe? Link it in the comments!

And if you loved this post, please share!

Egg-Free Slow-Carb Breakfast: Almond Porridge

Some people just don’t like eggs, or they want a breakfast option that doesn’t involve eggs sometimes.

On Finding My Fitness, I have a post with several other options, but one of my favorites right now is a good replacement for oatmeal. If you like the subtle flavors of coconut milk and almonds, then this recipe is for you.

I can see this especially hitting the spot as the weather starts to get cooler, and you can change the profile of the dish completely with just the spices you use.


Don’t feel married to almonds for this, either. Other kinds of nuts would taste just as delicious, and depending on your tastes you may even like it better with something like a walnut, macadamia nut, or pecan.

This is one of the recipes I’m featuring as part of the slow-carb meal planner I’ve developed.  A bunch of people have already signed up, and some have even told me they’ve reached their goals!  Check it out if you’re interested!

Let me know what you think about it in the comments!

Egg-Free Slow-Carb Breakfast: Almond Porridge

Egg-Free Slow-Carb Breakfast: Almond Porridge

Ingredients

  • 1 c almond meal (for a coarser mouthfeel, you can also just grind up almonds in a food processor)
  • Cream from one can of full-fat coconut milk (the stuff you skim off the top of the can after it’s been in the fridge)
  • an optional bit or two of stevia
  • 2 tsp cinnamon
  • pinch of ground nutmeg

Instructions

  1. In a saucepan, heat the coconut cream until it “melts” and gets liquidy. Then add the almonds and sweetener. Mix until combined thoroughly. Stir and cook on medium for about 5 minutes.
  2. When it thickens up a bit and you’re almost ready to take it off, add the seasonings and stir it together.
https://www.slowcarbmealplanner.com/egg-free-slow-carb-breakfast-almond-porridge/

My Favorite Slow Carb Chili Recipe

Chili is often a staple for those of us on a Slow Carb Diet.  It’s family-friendly, party-friendly, super-easy, and by making a batch or two early in the week and portioning it out for lunches, you have your weekly meals planned.

While chili is a familiar food, everyone seems to have their own recipe.  Here’s mine – a bit more ingredients than most use, but I think it gives the chili a bit more depth than most chilis.

If you’re concerned about the cocoa powder, leave it out, but if you use pure baking cocoa with no added sugars or fillers, you’re actually getting yourself a mighty dose of antioxidants that shouldn’t cause your blood sugar to spike.

Slow Carb Chili

Slow Carb Chili

My Favorite Slow Carb Chili Recipe

Yield: 4 servings

Ingredients

  • 1 Tbs olive oil or macadamia nut oil
  • 1 lb of lean ground beef or turkey
  • 1-2 can of beans, rinsed – OR LEAVE OUT COMPLETELY FOR FEWER CARBS
  • 1 large onion, chopped
  • 4 cloves garlic, finely chopped
  • 1 t ground cumin
  • 1 t paprika
  • 1 t cocoa
  • ½ t dried chilli flakes
  • Cayenne pepper to taste (I use about ½ t)
  • 1 t dried oregano
  • 1 t onion powder
  • 1 t garlic powder
  • 1 bay leaf
  • 1 can diced tomatoes
  • 1 small can tomato paste
  • 1 c water or beef stock
  • Sea salt to taste
  • Fresh ground pepper to taste

Instructions

  1. Heat the oil in a large pot over medium heat. Add onion and cook until translucent. Add garlic and cook another minute until fragrant.
  2. Add the dry spices and cook another minute until you can smell the spices.
  3. Add the beef and cook just until it’s cooked through. Add tomatoes. Cook for about 5 minutes, stirring regularly.
  4. Add tomato paste, beans, water or stock and the bay leaf and some fresh ground pepper and bring to boil. Once chilli begins to boil, turn down the heat and simmer for about 20-25 minutes, stirring occasionally.
  5. Serve or portion out for lunch servings during the week.
https://www.slowcarbmealplanner.com/my-favorite-slow-carb-chilli-recipe/

 

Easy Chicken Stock

I actually roasted a chicken just so I could make stock to put in my next batch of lentils.  Admittedly, that’s  a bit ridiculous, but I put the rest of the chicken to good use as well.

If you don’t want to eat the chicken meat as a meal right after cooking, you have lots of options to make good use of it and simplify your cooking for the week.

I roasted my chicken with lots of garlic, onions and carrots, which I’ll add to my next batch of lentils.

I then pulled off all the chicken meat and set it aside to make a white bean, chicken chilli, my own adaptation of the recipe in the Slow Carb cookbook.

Finally, I took the bones, skin and other scraps and used them to make a stock.

Here’s what I did…

(If you don’t have a day to make your own broth, here’s the next best option.)

Ingredients

  • 2 onions, quartered
  • 5-6 garlic cloves, smashed or chopped coarsely
  • 3 carrots washed and chopped into a few large pieces
  • 4 sprigs fresh thyme
  • 2 bay leaves
  • 2 sprigs fresh rosemary
  • 1 t paprika
  • 1 t Sea Salt or Veggie Salt
  • all of the chicken bones, skin, cartilage, anything you haven’t eaten yet
  • around 16 cups water

Directions

  1. Put 3 cups of water into a stockpot or any large pot.  Turn heat to medium-high heat until boiling.
  2. Add onions, carrots and garlic and simmer over medium heat until liquid reduces to almost nothing.
  3. Add  the spices.   Stir, and then move it to a crock pot on low.
  4. In the crock pot, add the chicken bones.  If possible, try to avoid stirring as disturbing the chicken bones can make your stock cloudy.
  5. Add the water up to the top of the bones.
  6. Cook on low for at least 24 hours. We usually go for up to 36 depending on when we start it and when we’re able to clean it up.
  7. Add  salt and pepper to taste.   Approximately 1 Tbs of Sea Salt or Veggie Salt should do.
  8. Strain veggies and chicken bones
  9. Allow to cool (you can do this in the fridge overnight if you want), and the fat should separate.  You can then skim the top layer of fat off and put in single serve jars to refrigerate, freeze or use straight away.
  10. The stock should keep for 3-5 days in the fridge.

If you don’t want to make your own, I have you covered

Sometimes it’s not practical to properly source your chicken and take the time to make your own broth. In that case, I’ve found a company that basically makes broth like you would in your home and ships it to you (or you can get it at Whole Foods).

They’re called Kettle & Fire, and when you see the ingredients on their broth, you know why I like it so much. It literally only has the things I’d put into my own broth. Nothing I can’t visualize in my mind, and nothing I can’t pronounce, and only things you can buy in the store. And it still lasts for several months in its packaging.

If you try their broth through my affiliate link, you’ll get 20% off on your first order, and they’ll ship to you free. I highly recommend them if you can’t or don’t want to make your own broth.

Try Kettle & Fire here.

Homestyle Slow Carb Lentils


This is a simple lentil recipe I came up with to utilize the leftover carrots, celery and onions I have from making veggie stock, chicken stock or roast chicken.  I call these “homestyle lentils” because they have a savory, wholesome roast chicken flavor.

Feel free to experiment with different quantities and seasonings.  I don’t normally measure, just throw in whatever leftovers I have laying around.  I’ve included approximations to get you started.

You can use canned or fresh dried prepared in this way.  If you use dried lentils, about 1 cup dried will do.  Just cook them before beginning the recipe as it assumes you are using cooked lentils.

Homestyle Slow Carb Lentils

Ingredients

  • Lentils  4 cups cooked
  • Leftover roast veggies 1-2 cups
  • 2 cups broth or stock
  • 1-2 Cloves of garlic (if there’s none in your roast veggies)
  • 1 Tbs Macadamia nut oil
  • 1 Tbs dried Italian herbs (I prefer Penzey's Tuscan Sunset)
  • 1 t sea salt or veggie salt

Instructions

  1. Heat oil in a medium sized pot.  Add garlic if desired.  Once it becomes golden, add veggies and stir over medium heat until warm.
  2. Add spices.
  3. Add lentils.
  4. Add broth or stock and heat until pot reaches a slow boil.
  5. Reduce heat and simmer for about 20-30 minutes.
  6. Add salt and pepper to taste.
https://www.slowcarbmealplanner.com/homestyle-slow-carb-lentils/

Homemade Slow Carb Mayo

Homemade Slow Carb Mayo
I’ve been slowly working my way through recipes for all the condiments as the store-bought versions are all packed with sugar, fillers, preservatives and/or unhealthy oils.

Mayonnaise is no different.   Some are better than others, but why not make your own slow carb mayo.  It tastes much better (so creamy and rich!), and when made with macadamia nut oil or olive oil, you can actually up your intake of healthy fats for the day.

This recipe is intended to be done in the blender.  I prefer a magic bullet or rocket type blender, but you can also use a normal blender or whisk by hand with a wire whisk.  Mayo should keep for a week when covered in the fridge.  The great thing about a Rocket Blender is that you can use the same container for blending and storage – a super time-saver.

I recently came across this other recipe that calls for whey protein.  What could be more perfect for Slow Carbers, right?  I haven’t gotten up the nerve to try it yet, but for all you food adventurers out there, give it a go (and then let me know how it is!)

Slow-Carb Friendly Homemade Mayonnaise

Slow-Carb Friendly Homemade Mayonnaise

Ingredients

  • 1 egg
  • 4 oz of macadamia nut oil or olive oil
  • 1/2 tsp of white wine or red wine vinegar (I prefer red, but it’s a bit different so go with the white for a more traditional mayo.)
  • 1/2 tsp of dry mustard powder
  • 1 clove of garlic, crushed (less for a milder mayo.)
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Place the eggs into the blender or food processor, along with the mustard, garlic, salt and pepper and blend together.
  2. Pour the oil into the blender in a slow, steady stream while the machine is operating, so that it is immediately whisked into the egg yolk mixture. If you can’t add the oil in a continuous stream, pour it in small batches (say ¼ cup at a time.)
  3. Switch off the machine and taste the mayonnaise. Add the vinegar and any extra seasoning to taste and whisk together one last time.
https://www.slowcarbmealplanner.com/slow-carb-friendly-homemade-mayonnaise/

Slow Carb Steak – Pepper Crusted Beef Fillet

A properly cooked slow carb steak is a delight to your mouth!
This is a really simple but flavorful Slow Carb steak recipe.  The trick is in not overcooking the steak.   I prefer mine medium rare.

A nice cut of grass fed beef, properly cooked, doesn’t need a whole lot of extras to taste amazing.   A friend’s dad used to say that if a steak requires A1, it wasn’t cooked properly. I have a similar philosophy about coffee and cream…

Anyway, you can cook this in terms of how you like it done however you prefer, just watch for burning the outside if you like your inside well done. If you’ve never had a steak with just some salt and pepper, then you haven’t experienced what good meat really tastes like. Do let us know after you’ve tried it!

Slow Carb Pepper Crusted Beef Fillet

Yield: 4 servings

Ingredients

  • 2 Tbs whole black peppercorns
  • 1 Tbs sea salt
  • 3 Tbs olive oil or macadamia nut oil
  • 4 beef fillet portions, approx 4 oz each

Instructions

  1. Crush the peppercorns and salt in a mortar and pestle or food processor to a medium-fine texture. Mix with 2 tablespoons of oil and press onto both sides of the beef fillets.
  2. Heat the remaining1 Tbs oil in a large fry pan over medium-high heat. Cook the beef fillets 3-4 minutes each side for medium or until cooked to your liking. Make sure the fan is nice and hot before you add the steak.
  3. Serve.
https://www.slowcarbmealplanner.com/slow-carb-pepper-crusted-beef-fillet/

Get more recipes like this slow carb steak one delivered to your inbox weekly. Join the meal planner today and get weekly recipes and shopping lists. Never wonder if you’re properly following the slow-carb diet again!

Mary F told me recently, “This is the first diet that I have not been hungry between meals or craved sweets. My husband is on it also, and we both have noticed an increase in our energy. He’s lost 5 lbs already. I haven’t lost any, but I’m trying not to get discouraged because this seems like a healthy way to eat.

Check it out for just $2.