Arugula Salad With Grilled Chicken, Walnuts, White Beans, and Tomatoes

Arugula Salad With Grilled Chicken, Walnuts, White Beans, and Tomatoes | slowcarbmealplanner.com
Here’s a really great slow-carb friendly lunch recipe. You can use it for dinner too, but people get really keen on having a bunch of lunch recipes (in my own life there really isn’t much difference between the two), so I’m calling it a lunch recipe.

It’s got everything you want: protein, veg, legumes, and some healthy fat. Good portions of each, as well.

I like arugula because it’s kind of spicy. It takes an otherwise bland-tasting lettuce and kicks it up a notch.

This was thrown together (as you can kind of tell from the photo) at work, and all I did was buy pre-cooked chicken strips with the rest of my ingredients. Each ingredient works really well, and as you eat it, it feels hearty.

And watch for a whole bunch of your co-workers to comment on how healthy you’re eating and how good it smells.

Egg-Free Slow-Carb Breakfast: Almond Porridge

Category: Dinner, Lunch

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/arugula-salad-with-grilled-chicken-walnuts-white-beans-and-tomatoes/

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Zucchini Pancakes

Zucchini Pancakes on SlowCarbMealPlanner.com
After four years of trying, we finally have a garden that’s doing what it should. A lady from church who’s always had a garden, but since she’s getting old doesn’t use as much space, told us we could use some of her field for our garden.

So her son plowed us 4 rows about 100 feet long, and we planted what we had: onions, spinach, chard, zucchini, habañero peppers, beets, green beans, watermelon, cantaloupe, and sunflower. A couple weeks later we had some stuff popping the ground. We were beyond thrilled.

Now, though, we have more zucchini than we know what to do with! We froze a lot of it, but I wanted to try out some pancakes.

Funny story: we have wheat pancakes occasionally on a Sunday, and my 3 year old daughter got excited when she heard Daddy was making zucchini pancakes. “I love zucchini pancakes!” she says. She’d never had them before. She was so excited when she was about to stick the first forkful in her mouth. As soon as it touched her tongue, she made a yucky face and said “I want another one!” I had to explain that these are salty, not sweet. Ha!

I’d eat more than just these for breakfast. Try a couple fried eggs and bacon or sausage to get a nice, rounded breakfast.

These things are tasty!

Zucchini Pancakes

Prep Time: 10 minutes

Cook Time: 8 minutes

Category: Uncategorized

Servings: 4 pancakes

Zucchini Pancakes on SlowCarbMealPlanner.com

Ingredients

  • 2 c zucchini, grated
  • 1 green onion, chopped
  • 1 large egg
  • Salt and pepper to taste
  • 2 1/2 tbsp olive oil or some bacon fat

Instructions

  1. Mix the grated zucchini and chopped onion in a bowl.
  2. Add 1 large egg to the mixture and combine thoroughly, adding salt and pepper to taste.
  3. Put 4 mounds of zucchini mixture into the pan and fry it. Press down to flatten until lightly browned, about 4 minutes, then turn it and let the other side brown.
https://www.slowcarbmealplanner.com/zucchini-pancakes/

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How To Make Clarified Butter Or Ghee

How To Make Clarified Butter Or Ghee

In a lot of the recipes here you’ll see it called for, so I wanted to show you how to make clarified butter or ghee. Some folks have wondered what the difference is, so let me first break that down for you.

Regular Butter

People get so flustered when you suggest eating butter is OK. Those same people probably also say eating eggs and red meat gives you cancer, even though good science says that’s simply not true.

While butter made from grass-fed cows is the best regular butter you can get (my favorite brand is Kerrygold), some people will have trouble with the proteins found in dairy products even in grass-fed butter. If you can handle it, it’s a delicious addition of a good fat to your meals.

The one caveat is that you should stay away from “normal” butter (i.e., butter not made from the milk of grass-fed cows). Grain changes the fat profile of the butter for the worse (which is why grass-fed beef is better for you too), and the hormones in non-organically raised cows can end up in the butter. That’s why I am such a proponent of grass-fed butter, aside from the fact that it just tastes better.

Clarified Butter

When you clarify butter, you’re rendering it so that the proteins separate from the fat. This will remove most of the things people could have trouble with and are left with mostly a pure fat.

Ghee

To purify it even more, you can keep cooking until the water in it evaporates and the proteins cook down, even toast a little, and give the butter a a golden color. What really sings is the taste this gives to the butter. So delicious.

The recipe below is for ghee, but you can finish early if you only want clarified butter.

How To Make Clarified Butter Or Ghee

Prep Time: 5 minutes

Cook Time: 10 minutes

Category: Tips

Ingredients

  • As much grass-fed butter as you want to render

Instructions

  1. In a saucepan, heat the butter over medium low heat (you don't want it to burn) until it's completely melted.
  2. When the butter is melted and foamy on top, scrape off the foam and discard. If you just want clarified butter, pull off the heat, let it cool, and pour through a cheesecloth. The solids should stay in the cloth and you should be left with a golden cooking fat.
  3. If you want to keep going and take it to delicious ghee, let it keep cooking as you take the foam off the top. You'll start to hear crackles, which is the water evaporating.
  4. Once you don't hear the crackles anymore (takes about 10 minutes), you can let it cool a bit and pour it through a cheesecloth leaving the toasted solids out of your pure butter fat.
https://www.slowcarbmealplanner.com/how-to-make-clarified-butter-or-ghee/

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photo by Larry Jacobsen via Flickr

This Is How To Make Hard Boiled Eggs The Best

learn how to make hard boiled eggs
I struggled with how to make hard boiled eggs consistently until my wife showed me this technique. It’s seriously the best way I’ve ever come across to make a hard boiled egg. Once you do it this way, you’ll never do it differently.

For some reason I could never get it right. It’d either be too hard or too soft. It was never the same from one batch to the next.

It’s as simple as can be, and I feel silly that it never came to me. Here you go.

How To Make Hard Boiled Eggs

How To Make Hard Boiled Eggs

Prep Time: 1 minute

Cook Time: 8 minutes

Category: Breakfast, Tips

Servings: as many as you want

How To Make Hard Boiled Eggs

Ingredients

  • eggs

Instructions

  1. Place your eggs into a saucepan and cover them with water.
  2. Turn the stove to high to boil the water.
  3. As soon as the water starts a rolling boil, set a timer for 7 minutes.
  4. After 7 minutes, pull the pan off and start running cold water over it until it stops steaming.
  5. For a soft-boiled egg, pull it off around 5 minutes.
https://www.slowcarbmealplanner.com/this-is-how-to-make-hard-boiled-eggs-the-best/

photo by Lisa Williams on Flickr

Tandoori Chicken Skewers with Broccoli and Cauliflower Couscous

Tandoori chicken with broccoli and cauliflower couscous

Indian food is one of my favorite kinds to eat on slow-carb. I got the idea for the “couscous” one day, and I was really quite pleased (and slightly surprised) at how it turned out. I used a food processor to grate it, and the texture was lovely. Not quite as grainy as couscous, but that could also depend on how much you cook it.

For the tandoori spice, be careful to read labels when you buy it. The first one I looked at had wheat and sugar in it. The second only had the spices.

So here’s one of my favorite slow-carb diet chicken recipes:

Tandoori Chicken Skewers with Broccoli and Cauliflower Couscous

Prep Time: 20 minutes

Cook Time: 10 minutes

Category: Dinner, Lunch

Servings: 4

Tandoori chicken with broccoli and cauliflower couscous

Ingredients

  • 1 1/4 lb skinless chicken thighs cut into chunks (maybe 4 per thigh)
  • 2 Tbsp tandoori spice mix
  • 1 medium red onion, cut into 16 wedges
  • olive oil
  • 1 Tbsp ghee
  • 1/2 head grated cauliflower
  • 1/2 head grated broccoli

Instructions

  1. Put the chicken cubes and the spice mix in a plastic bag that you can shake up to coat well. Refrigerate at least an hour, but up to 8 so it can get all that spicy goodness!
  2. Preheat the grill or use a broiler. Thread chicken and onion on skewers, ideally 8 skewers. Brush olive oil lightly on the skewers before grilling.
  3. Place them on the grill under the broiler until the chicken is cooked through, about 8 minutes.
  4. Steam the cauliflower and broccoli until tender. Melt the ghee in a pan, and optionally temper it with some chili. Then toss the veggies in the ghee. Season with some salt and pepper and serve the skewers over the bed of vegetables.
https://www.slowcarbmealplanner.com/tandoori-chicken-skewers-with-broccoli-and-cauliflower-couscous/

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The Ultimate Guide to the 4 Hour Body Cheat Day

The ultimate guide to the 4 hour body cheat day

We all need them, or at least we all want them. We don’t realize how badly we want them until we can’t have one when we want it. Then when we get it, we usually feel terrible afterwards.

I’m talking about cheat days, and I’ve had several questions come up about them.

Why even have a cheat day?

Face it: one of the things that attracts you to the 4 Hour Body version of the slow-carb diet is the recommended cheat day. You can admit it; it’s one of the things that attracted me.

There seem to be two reasons people tend to give when talking about a need for cheat day.

  • You’ll go crazy if you don’t have one, and having one helps keep you focused the rest of the week.
  • Your body needs one, otherwise it’ll go into starvation mode. Cheat days keep it from doing that and actually help you lose fat.

There’s some truth to both of these. We all understand the psychological benefit to having a cheat day, and I’d say that it’s fairly true.

The biggest problem with a cheat day, though, is that it reinforces hold habits and even uses them as a reward for good habits. That’s like, if you’re trying to quit smoking, saying “I haven’t smoked all week, so I get to smoke on Sunday!”

How to have a cheat day

There is a right way and a wrong way to having a cheat day. Most of us need a few wrong ways before we can appreciate the right way, so do your thing for a while. Live it up! When you’ve had enough of that, try these things.

Have a good breakfast

Tim Ferriss will tell you a good cheat day is founded on a solid breakfast. Make sure you have the recommended 30g of protein in a slow-carb breakfast before you begin your cheat day. You can treat yourself for this breakfast, though. Instead of your standard scramble, try something new like a slow-carb breakfast burrito!

Here are a few other great breakfast recipes:

Practice damage control

During your cheat day, there are a few things you can do to keep things under control. When I do these things (and I don’t always, let’s be honest) I notice a difference in how I feel and how I recover from the cheat day.

Grapefriut juice
Tim recommends using grapefruit juice as a tool to blunt the insulin spike you’ll no doubt need after shocking your body with all that extra carbohydrate. I don’t know exactly why it works, but I do know two things: it’s tasty, and it seems to work.

Yerba mate
I drink yerba mate because I like its flavor and it reminds me of Paraguay, but you should drink it because it helps you digest food too. Many Paraguayans drink it more bitter specifically before eating large meals. I learned that trick there, and it totally helps to get rid of your “stuff” quicker.

It’s also an energizer and seems to raise metabolic levels a bit. That means you burn stuff quicker. I’m not sure how much that works, but even if it just helps with elimination, you’re still getting a huge benefit.

Exercises
When you’re having your cheat day, to boil it all down you’re consuming more sugar than your body needs. So in order to get your body to need more than it normally does, you’ve got to make room.

Important note: you’re not trying to burn off what you’ve eaten. You’re simply trying to get your body to allocate the sugar into the muscle as much as possible instead of store it as fat.

To help accomplish this, there are a few resistance-based exercises you can do just about anywhere to get the job done.

Ideally you’ll do these exercises for about 30 seconds each just before and then 90 minutes later after your meals. You’ll actually feel pretty good about it too the next day. Even though you’ll feel the wrath of the cheat day, you’ll feel the good soreness of working out, and it just seems to make it better.

Best cheat day practices

A lot of the questions we get seem to revolve around what I’ll call “best practices” for cheat days.

When to start
Most people have their cheat day on Saturday, so someone who starts their new diet on Wednesday will wonder if they have to wait. There’s no reason to avoid going longer than a week, so my recommendation is to decide which day will be your cheat day and have it when that day falls after the 5th day of your start date.

So if you pick Saturday and you start on a Monday, have it that next saturday. But if you start on Tuesday or later, wait until the Saturday after that week. All that does is give you extra fat loss before your first cheat day.

How many days between cheats
Your body doesn’t really know what a week is. It doesn’t know when you’re on a Saturday or a Sunday. So my answer to this question is “around a week”.

If you normally do it on Saturday, but you know Sunday will be more convenient, there’s nothing wrong in switching it up that week. If the difference between two of your cheat days will be much smaller than that, I’d recommend just skipping it.

The bottom line is you’ll have a far easier time losing fat if your cheat days are farther apart.

Cheat meals or cheat day?
Having cheat meals instead of a cheat day is a preference item, however you probably shouldn’t have more than one a day and no more than two a week.

This is how giving a license to cheat can cause more problems than it solves. Your success is going to depend on how faithful you are. The more “good” you are, even with cheat days, the easier a time you’ll have of shedding fat.

Start your day slow-carb
Eat your breakfast pretty soon after waking. It doesn’t have to be a big one, but it can be if you want to cheat less. Start your cheat day for lunch if you can. Keep the “refeed” between lunch and dinner to minimize the craziness.

Even if you’re only cheating for 2 meals (and the space between), you’ll still accomplish the refeed you’re going for, but you won’t do so much damage you freak out about it the next day.

Make a list of your cravings
This tip works especially well for folks just coming into this. When you have a craving, write it down. Tell yourself you’re not depriving yourself, just delaying gratification. These days I think we could all use a bit more delayed gratification. It builds character.

Then if you head into cheat day with a grocery bag full of goodies, you’ll be so excited it’ll be like Christmas! But then this brings me to my next tip:

Eat everything you buy
Even with this whole refeed business, I think most of us need to change our eating habits for good anyway. Eating everything you buy will accomplish two goals:

  • You’ll probably get sick and you’ll start associating that food with the way it makes you feel and – hopefully – stop craving it (lifehacker)
  • You won’t have anything to fight against later in the week if you’re like me and can’t bring yourself to throw away stuff you paid for

Oh, and if you can’t possibly eat everything you buy, throw the rest away at the end of the day.

Gluten-free cheat days
Tim doesn’t get into much detail about this in the book, but problems with the protein gluten are some of the main reasons diets like this work so well. It’s also the one of the main reasons you feel terrible after eating a bunch of it again on your cheat day.

If you want to go for something new, try a gluten-free cheat day and see if it makes you feel less bad. Enjoy the heck out of cheeses and ice cream. Eat as much fruit as you want. And if you must have something that seems like bread, try gluten-free flour. You may find that you even have a mild gluten reaction you didn’t know you’d been having (for me it’s severe bloating, upset stomach, and reflux problems).

Bonus track – getting rid of the cheat-dat weight quickly
This final tip came on the scene thanks to Tim’s Christmas Countdown Experiment for kindle. After your cheat day, try having a full fast day. Literally don’t eat anything. Before bed, have a small snack of some almond butter and celery or something so it’s easier to sleep.

Our bodies actually enjoy the occasional fast, and what better time to do it than right after you’ve stuffed your face for a day!

What are your thoughts on cheat day? Do you do them? Have any other questions? Let us know in the comments!

photo: FotoosVanRobin

Rich and Decadent Slow Carb Lamb Chops with Mushrooms and Herbs


This  great meal for a special occasion or entertaining when you want to pretend you aren’t on a diet, this recipe is “lick the plate” delicious.  Seriously, I’ve had guests ask me if it’d be rude for them to lick their plates!

I initially started making this recipe because I wanted to find a way to use all the fresh herbs I was growing on my balcony.  Fresh is always best and more flavorful, but you can certainly used dried as well.

Rich and Decadent Slow Carb Lamb Chops with Mushrooms and Herbs

Category: Dinner, Protein, Slow Carb Recipes

Servings: 2 servings

Rich and Decadent Slow Carb Lamb Chops with Mushrooms and Herbs

Ingredients

  • 6 -8 lamb chops (lamb bbq chops)
  • 1 small onion, chopped
  • 4 cloves of garlic, minced
  • 1.5 cups sliced mushrooms
  • 1 Tbs finely chopped rosemary
  • 1 Tbs finely chopped parsley
  • 1 Tbs finely chopped thyme
  • 2 Tbs butter or ghee
  • 1 Tbs macadamia nut oil
  • 1 cup dry red wine

Instructions

  1. If there’s a lot of visible fat on the edges, you can cut it off, but I usually leave a bit of marbling in the middle.   Perfectly OK for Slow Carbing.
  2. Season the chops well with salt and freshly ground black pepper. Heat the oil in a large frying pan on medium-high. When quite hot, put in the chops and sear them on both sides till golden brown. Remove the chops to a warm plate.
  3. Reduce the heat to low, and remove any excess fat.  Add the onion and garlic. Cook, stirring occasionally until caramelized a bit. Increase the heat to medium, and add the mushrooms. Sauté for until golden brown – about 5 minutes.
  4. Put the chops back in the pan, pour on the red wine, and sprinkle on the rosemary, parsley and thyme. Season with salt and pepper. Cook for a couple of minutes until the sauce has thickened a bit.  You may need to turn the heat up a bit to get the sauce to thicken. Stir in the butter.
  5. Serve chops covered with mushrooms and sauce alongside a simple vegetable, such as green beans or a green salad.
https://www.slowcarbmealplanner.com/rich-and-decadent-slow-carb-lamb-chops-with-mushrooms-and-herbs/