Tag Archives: Low Carb

Chicken Lettuce Wraps

lettuce wraps


  • 16 organic butter lettuce leaves
  • 1 pound organic grilled chicken strips 1 tablespoon avocado or walnut oil
  • 1 large onion, chopped
  • 1/4 cup hoisin sauce
  • 2 cloves fresh garlic, minced
  • 1 tablespoon Bragg’s liquid amino’s
  • 1 tablespoon rice wine vinegar
  • 1 dash Asian chili pepper sauce, or to taste  (optional)
  • 1 (8 ounce) can water chestnuts, drained and finely chopped
  • 1 bunch green onions, chopped
  • 2 teaspoons Asian (dark) sesame oil
  • another option– omit sauce listed here and use the sauces listed in my stir-fry recipe


Rinse whole lettuce leaves and pat dry, being careful not tear them. Set aside.

Heat a large skillet over medium heat. Grill chicken in the oiled hot skillet until browned. 5 to 7 minutes. Drain and discard grease; transfer chicken to a bowl. Cook and stir onion in the same skillet until slightly tender, 5 to 10 minutes. Stir hoisin sauce, garlic, soy sauce or liquid amino’s, vinegar, and chili pepper sauce into onions. Add water chestnuts, green onions, sesame oil, and cooked chicken cook and stir until the onions just begin to wilt, about 2 minutes.

Arrange lettuce leaves around the outer edge of a large serving platter and pile meat mixture in the center.


Snacks for “on-the-go”

  • Organic Sausage Slices      sausage 
  • Coconut Yogurt with organic nuts, gluten free oats, and berries (no if low carb)  yogurt
  • Hard Boiled Organic Eggs– they’re portable!   eggBoil them the night before so you can grab one on the run
  • Organic Celery Sticks and almond butter     celery

Wash and dry organic celery stalks then slice into 4 in pieces Spread on organic raw nut butter (I use almond)

Top with chopped pieces of medjool dates

*I salt my nut butter with sea salt and occasionally sprinkle on Pyure brand stevia instead of the dates for a lower carb option. It gives it that yummy sweet/salty flavor.

  • Coconut Butter

Have a few tablespoons of coconut butter- it’s low carb and because it’s a medium chain fatty acid, it will give you energy



Coconut butter energy balls


  • 1/4 cup almond butter
  • 3 tbsp coconut butter
  • 1/2 tsp vanilla
  • 1/2 cup oats (read label if you require gluten free)
  • 3 tbsp freshly ground flax
  • 1/4 tsp cinnamon
  • pinch of sea salt
  • dash of pyure stevia (optional if want them sweeter)


  1. In a medium mixing bowl, stir together the oats, flax seed, cinnamon, sea salt, and stevia. Set aside
  2. In a small saucepan, over low heat, melt together coconut butter, almond butter and vanilla
  3. Pour the almond butter mixture over the oat mixture and stir well
  4. Roll in the palm of your hand to form a golf ball sized energy ball
  5. Store in the fridge for at least an hour to set
  6. Keep refrigerated in a sealed glass container

Power Protein Chocolate Shake




  • 1 scoop protein powder (I use an Orgain Organic Protein from Costco or use any plant based source like pea or hemp)
  • 1 cup organic unsweetened almond, hemp, or flax milk
  • 2 tbsp organic 100% cocoa- to make it more chocolatey and higher in antioxidants
  • 1/2 cup ice
  • 1 tsp vanilla extract (optional)
  • add a dash of stevia to sweeten it up
  • Add a scoop of greens in it to make it super healthy!  (optional- will alter the taste)

Blend all ingredients together until desired consistency

Grass Fed Burger

grass fed burger


  • 1 small organic onion, coarsely grated (optional)
  • 1 pound organic grass-fed organic ground beef or ground buffalo
  • 1 teaspoon sea salt
  • 1⁄2 teaspoon freshly ground black pepper
  • 1 tablespoon avocado or walnut oil

Top with avocado slices, grilled mushrooms, sauerkraut and pickles, organic ketchup/barbecue sauce, etc.

Using your hands, gently mix onion, ground meat, salt, and pepper in a medium bowl. Gently shape into four 1 1⁄2”-thick patties (loosely formed patties will be more succulent).

Heat oil in a large skillet, preferably cast iron or stainless steel, over medium-high heat. Season patties with salt and pepper, place in skillet, and immediately reduce heat to medium. Cook 4–6 minutes per side for medium-rare. Serve on butternut or iceberg lettuce buns with desired toppings.


My new favorite salad!

Goat Cheese Salad

goat cheese salad

  • 3 cups Organic greens (spring mix and/or romaine)
  • 2 tbsp soft goat cheese
  • 2 tbsp organic dried cranberries (find at Trader Joe’s)
  • 4 tbsp pecan pieces

Dressing:  Oil to vinegar ratio is 50:50.  Here’s a link to my favorite vinegar- 18 year old aged.  Mix with an avocado oil or walnut oil.



Another good salad that’s high in omega 3’s:

salad        tessemae's        sardines

  • 3 cups organic greens  (remember to mix with dressing before adding toppings)
  • sardines (I like “Season Brand” sardines in olive oil from Costco); or add canned herring or wild Alaskan salmon
  • sliced hearts of palm (great price at Costco)
  • cherry tomatoes and sliced cucumber
  • 2 tbs salad dressing (I like Tessemae’s Southwest Ranch from Whole Foods)

Get creative and add: organic hardboiled eggs, any organic meat instead of fish, more organic veggies. (green/red/yellow pepper, peas, cucumber, radish, etc); organic uncured turkey bacon pieces, raw walnut pieces

Salmon Patties

salmon patties


  • 1 can Wild Alaskan Salmon
  • 2 organic eggs
  • 1 Tbsp. walnut or avocado oil
  • 1 Tbsp. lemon or lime juice
  • 1/4 of an onion, diced (optional)
  • 1 tsp dill (optional)
  • 1/4 box of Mary’s Gone Crackers, crumbled or add 1/2cup cooked quinoa or organic brown rice


Place all ingredients into a bowl and mix together. Form into patties. Cook 5 minutes on each side. Serve with grilled vegetables or side salad.

Veggies and Lamb- super quick!

lamb burger


  • Grilled Eggplant and Zucchini (I like Trader Joe’s brand in frozen food section- just heat and serve!)
  • Organic Tomato slices (optional)
  • Atkins Ranch California Style Frozen Lamb Patties (find at Whole Foods);  or make your own lamb patties (1lb ground lamb blended with 1 tsp rosemary, 1/2 tsp mint, 1 tsp thyme, 1 tbsp fresh lemon juice)  Form into patties and sear on each side- don’t overcook.


Warm eggplant and zucchini slices in pan on medium heat. No need to add oil.

Thaw lamb patties then sear on each side over medium/high heat until warm in center. Don’t overcook!


Stir Fry



Ingredients: (use only organic ingredients)

  • 2 lbs. organic ground turkey or shredded organic chicken
  • 1 garlic clove, minced
  • 1 med. onion, cut into 3 wedges
  • 4 med. carrots, julienne or diced
  • 1/2 c. sliced mushrooms
  • 3/4 c. green peppers, julienne or diced
  • 1/2 c. snap peas
  • 3 med. zucchinis, julienne or diced
  • 1/2 c. broccoli
  • 1/2 head of green cabbage
  • 1 can sliced water chestnuts
  • 1 tsp. Sea Salt


In a small pan, heat avocado or walnut oil in a skillet over med-high heat. Brown turkey or chicken until no longer pink. Drain if necessary.

In a large sauce pan or wok, heat avocado or walnut oil.  Saute garlic and onion until lightly browned.  Add in this order:  mushrooms, carrots, broccoli, zucchini, snap peas, green peppers, cabbage, and water chestnuts. Cook, stirring frequently, for 5 min. or until crisp-tender. Cover and steam if need to soften veggies further.  Add sea salt and sauce listed below.  Cook 2 min. longer.  Combine ingredients and serve.  Add more sauce if necessary.


Mix in equal parts mix:  Bragg’s Liquid Amino’s, San-J Szechuan, Coconut Aminos Teriyaki Sauce (see picture)IMG_2604

Blueberry Muffins- Low Carb



  • 1 Cup Nutiva Organic Coconut Flour (2 tbsp has 11 gm carbs- 8 grams fiber= 3 grams carbs total)
  • 1/2 tsp Sea Salt
  • 1 tsp Baking Soda
  • 1/2 tsp stevia extract (Whole Foods 365 stevia extract powder)
  • 1 Cup Organic Almond Milk
  • 6 Organic Eggs
  • 4 Tbsp Vanilla Extract
  • 4 Tbsp Nutiva Organic Virgin Coconut Oil
  • 4 Tbsp Nutiva Organic Chia Seeds
  • 1 Cup Organic Blueberries, Raspberries, Blackberries (I buy them frozen at Costco and remove the strawberries)


1. Preheat oven to 350 degrees.

2. Sift the coconut flour, baking soda & salt in a bowl.

3. In a blender or bowl mix the milk, eggs, coconut oil, stevia and vanilla.

4. Add the chia seeds and blend on low. Let sit for 5-10 minutes.

5. Pour the wet ingredients into the bowl with dry ingredients and mix well.

6. Spoon the batter into greased cupcake sleeves or tins.

7. Bake at 350 for 25-30 minutes, until golden brown and cooked through.

8. Cool on rack and serve.

*If using frozen berries: in saucepan, add berries sprinkled with stevia and 4 tbsp coconut oil. Stir on low until thawed. Add to wet mixture.  If making these into pancakes, add more almond milk to batter and grill – also make more of this berry coconut oil mixture and use it as a topping.

Freeze muffins or refrigerate them. Will go rancid very quickly.

  • Yield: 12 Muffins (12 Servings)