In our house we LOVE Good Eats! Which means we LOVE Alton Brown! He has a certain attitude and approach which makes me feel as though I can really cook the more complicated things that exist, and he is right. In this segment on The View he discusses his recent (2009) weight loss and attributes it to sardines…this is no joke either! He found that by eating sardines with Extra Virgin Olive oil he not only remained satisfied but was filling up on awesome Omega-3’s and gaining the other benefits of Olive Oil such as heart health! Included is also an awesome 1 minute Eggplant Parmesan recipe which is naturally low carb. Enjoy.
I stumbled across the Facebook group, LCHF – Low Carb High Fat the other day while looking for some inspiration for dinner that night. What I found was something I haven’t seen since the 90’s…a group of passionate and friendly people completely focused on Low Carb (with a twist of High Fat). Throughout the 2000’s I felt as though the ‘scene’ became jaded and lost, it seemed more focused on finding the perfect snack bar instead of helping someone through induction. Well, that aside, A woman named Beth posted the following graphic (click to enlarge and right-click to save)
BUT, after I posted this blog it came to my attention that the graphic was designed by Raymund Edwards who started the Facebook group Optimal Ketogenic Living. At 10,000+ members it is another LCHF/Ketogenic powerhouse of information! Optimal Ketogenic Living was described to me as THE place to find the science to back up the macros, find support and learn about fitness. Do yourself a favor and head over there and join! I did!
This chart will get you jump started into what your macro for LCHF should be! A macro in case you don’t know is the breakdown of Carbs / Fat / Protein that you should consume to maintain or lose weight. Look up your height and get started!
Another post that got me tonight was from a poster named Chris (please contact me if you would like to be linked to this story), he posted magical looking Scotch Eggs and said this was how he made them,
“Started the eggs in cold water over medium heat. Removed and chilled them after they boiled 4 minutes. I peeled them after they were in the frig a few hours. Wrapped them with Italian sausage and left them in the frig overnight. The next day I cooked them at 375 degrees until the sausage was done.”
Simply amazing and an inspiration!
At over 15,000 members you can imagine the amount of posts they get daily but it’s all really from a great bunch. I look forward to the many ideas I will get here Check them out
Want to learn about how the Ketogenic Diet works or want some more info about the science behind it all? Head over to
In partnership with FaveHealthyRecipes, my son recently started the Atkins Diet and has lost 17 pounds in 3 or 4 weeks on the diet. It has been remarkably simple for him — even dealing with school lunches. We prepare a couple lunches as week for him, and he eats deli sandwiches (no bread) or salads with eggs and meat for when he eats at school. This was one of his first low carb items he prepared himself, and it turned out really well. Puppy chow was one of his past favorites, and now he has a good low carb conversion for it.
**Order my new low carb cookbook- http://bit.ly/lcafvol31
**Join the Facebook page – http://www.facebook.com/AtkinsDietVideos
**My Low Carb Blog – http://www.atkinsdietgeek.com/
**Order my original low carb cookbook- http://bit.ly/lcafvol1
1/2 cup “Natural” peanut butter
1/4 cup coconut oil
1/4 cup butter
3 tbsp cocoa powder
4 tsp Splenda or liquid equivalent
6 oz Original or unflavored pork rinds
2 tbsp powdered Splenda
Makes 12 Servings.
Nutrition Info per serving (1/2 – 3/4 oz):
204 Calories, 17.6g Fat, 3g Total Carbs (1.0g Fiber), 10.2g Protein
**Depending on your view of peanuts (as a nut or legume), this recipe may be considered E-IF or OWL. Dr. Atkins was never clear in his books how to treat them.
FYI – as any good dad, I am protective of my kids, so any perceived negative comments about my son will be subject to immediate block.
Another great recipe from ye old low carb mailing list.
Dinner or sandwich Rolls (substitute for sandwich buns)
makes 6 rolls.
3 large eggs (1.8 )
1 1/2 ounces cream cheese, softened (1.5)
1/2 teaspoon onion powder (0.7)*
1 pinch salt (0)
1/8 teaspoon cream of tartar (0.3)
Preheat oven to 300 degrees F. Line a cookie sheet with either wax paper or cooking parchment paper. If using wax paper, butter or oil it. Set aside
Separate the egg whites from the egg yolks. To the egg yolks add the cream cheese and onion powder. Mix well and set aside.
To the egg whites, add the cream of tartar and salt. Beat the egg whites until it forms very stiff peaks.
Fold the egg yolks into the egg whites. Do not overmix because the egg whites will provide the “leavening” for the rolls.
Using two tablespoons, drop the the mixture into 6 equal mounds onto your prepared cookie sheet.
Bake for 30-40 minutes in the middle rack of your oven. Cool completely. Store in the refrigerator in an air tight container.
*May replace the onion powder with 1 packet of Splenda. The carb count remains roughly the same per roll.
Per 1 serving( 1 roll)
Total carbs: 0.8 grams
Fiber: 0 grams
Net Carbs: 0.8grams
Cheese allowance: .25 oz
Note: The original recipe calls for 1 packet of Splenda. This is completely unnecessary. The addition of 1/2 teaspoon onion powder gives the Rolls more flavor (no onion taste) than the Splenda does. You can also add 1 tablespoon of a fiber supplement to the egg yolks if desired.
Adjust your carb count if you do.