Cooking While Treating Your Metabolic Disorder

Low Carb Recipe Guide

Table of Contents

Breakfasts …………………..……….…………. 1

Lunches ………………….……………………….. 6

Snacks ………………………..………..……….... 11

Dinners ……………………………...…….…….. 16

Desserts ……………………………...……….…. 21

Can’t figure out what to cook? Check out these helpful and inspiring recipes to get you started on your weight loss goals.

Low Carb Breakfast

Recipes

Pancakes with Berries & Whipped CreamIngredients

● 4 eggs● 7 oz cottage cheese● 1 tbsp ground psyllium husk powder● 2 oz butter or coconut oil

Toppings● 2 oz fresh raspberries, blueberries or strawberries● 1 cup heavy whipping cream

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Directions1. Add eggs, cottage cheese and psyllium husk to a medium size bowl and mix together. Let sit for 5-10 minutes to

thicken up a bit.2. Heat up butter or oil in a non-stick skillet. Fry the pancakes on medium-low heat for 3–4 minutes on each side. Don't

make them too big or they will be hard to flip.3. Add cream to a separate bowl and whip until soft peaks form.4. Serve the pancakes with the whipped cream and berries of your choice.

Bacon & Mushroom Breakfast CasseroleIngredients

● 6 oz mushrooms● 10 oz bacon● 2 oz butter● 8 eggs● 1 cup heavy whipping cream● 5 oz shredded cheddar cheese● 1 tsp onion powder● salt and pepper

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Directions1. Preheat the oven to 400°F2. Trim the mushrooms and cut them in quarters. Dice the bacon.3. Fry the bacon and mushrooms in butter in a skillet over medium high heat until golden brown. Season with salt and

pepper to taste.4. Place contents the of the skillet in a greased baking dish.5. Add remaining ingredients to a medium-sized bowl and whisk to combine. Season with salt and pepper.6. Pour egg mixture over the bacon and mushrooms and bake in the oven for 30-40 minutes or until golden brown on

top and set in the middle. Cover with a piece of aluminum foil if the top of the casserole is at risk of burning before it's cooked through.

Coconut PorridgeIngredients

● 1 egg, beaten● 1 tbsp coconut flour● 1 pinch ground psyllium husk powder● 1 pinch salt● 1 oz butter or coconut oil● 4 tbsp coconut cream

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Directions1. Preheat the oven to 400°F2. Trim the mushrooms and cut them in quarters. Dice the bacon.3. Fry the bacon and mushrooms in butter in a skillet over medium high heat until golden brown. Season with salt and

pepper to taste.4. Place contents the of the skillet in a greased baking dish.5. Add remaining ingredients to a medium-sized bowl and whisk to combine. Season with salt and pepper.6. Pour egg mixture over the bacon and mushrooms and bake in the oven for 30-40 minutes or until golden brown on

top and set in the middle. Cover with a piece of aluminum foil if the top of the casserole is at risk of burning before it's cooked through.

Bacon & Egg BreakfastIngredients

● 5 oz bacon● 4 eggs● 2 avocados● 1 oz walnuts● 1 green bell pepper● salt and pepper● 1 tbsp fresh chives, finely chopped (optional)

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Directions1. Preheat the oven to 400°F2. Fry the bacon over medium heat until crispy.3. Remove from pan and keep warm. Leave the fat that's accumulated in the pan. Lower the heat to medium low and fry

the eggs in the same frying pan.4. Place bacon, eggs, avocado, nuts and bell pepper on a plate.5. Drizzle the remaining bacon fat on top of the eggs. Season to taste.

Cinnamon French ToastIngredients

● 1 tsp butter● 2 tbsp almond flour● 2 tbsp coconut flour● 1½ tsp baking powder● 1 pinch salt● 2 eggs● 2 tbsp heavy whipping cream

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Directions1. Grease a large mug or glass dish with a flat bottom with butter.2. Mix together all dry ingredients in the mug with a fork or spoon. Crack in the egg and stir in the cream. Combine until

smooth and make sure there are no lumps.3. Microwave on high (approximately 700 watts) for 2 minutes. Check if the bread is done in the middle – if not,

microwave for another 15-30 seconds.4. Let cool and remove from the mug. Slice in half.5. In a bowl or deep plate, whisk together the eggs, cream and cinnamon with a pinch of salt. Pour over the bread slices

and let them get soaked. Turn them around a few times so the bread slices absorb as much of the egg mixture as possible.

6. Fry in plenty of butter and serve immediately.

Low Carb Lunch

Recipes

Salmon Cakes, Broccoli Mash & Lemon ButterIngredients

● 1½ lbs salmon● 1 egg● ½ yellow onion● 1 tsp salt● ½ tsp pepper● 2 oz butter (for frying)

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Directions1. Preheat the oven to 220°F. 2. Cut fish into small pieces and place, along with the rest of the ingredients for the cakes, in a food processor. Pulse for

30-45 seconds until you have a coarse mixture. Don't mix too thoroughly, this can make the cakes tough.3. Shape 6-8 cakes and fry for 4-5 minutes on each side over medium heat in butterl. Keep warm in the oven.4. Cut the broccoli into small florets while bringing a pot of lightly salted water to a boil.5. Once boiling, add the broccoli and cook for a few minutes until semi-soft. Drain.6. Use an immersion blender or a food processor to mix the broccoli with butter and parmesan cheese. Season to taste

with salt and pepper.7. Make the lemon butter by mixing the butter (at room temperature) with lemon juice, salt and pepper in a small bowl.8. Serve the warm burgers with a side of green mash and a melting dollop of fresh lemon butter on top.

Green mash● 1 lb broccoli● 5 oz butter● 2 oz grated parmesan cheese● salt and pepper to taste

Lemon Butter● 4 oz butter (room temp)● 2 tbsp lemon juice● salt and pepper to taste

Chicken Caesar SaladIngredients

● ¾ lb chicken breasts● 1 tbsp olive oil● salt and pepper● 3 oz bacon● 7 oz Romaine lettuce● 1 oz grated parmesan cheese

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Directions1. Preheat the oven to 350°F2. Mix the ingredients for the dressing with a whisk or an immersion blender. Set aside in the refrigerator.3. Place the chicken breasts in a greased baking dish.4. Season the chicken with salt and pepper and drizzle olive oil. Bake the chicken in the oven for about 20 minutes or

until fully cooked through. Alternatively, you can cook the chicken on you stove top or on the grill.5. Fry the bacon until crisp. Chop the lettuce and place as a base on two plates. Place sliced chicken and the crispy,

crumbled bacon on top.6. Finish with a generous dollop of dressing and parmesan cheese.

Dressing● ½ cup mayonnaise● 1 tbsp dijon mustard● ½ lemon (zest and juice)● ½ oz grated parmesan cheese● 2 tbsp finely chopped anchovies● 1 garlic clove (pressed or minced)● salt and pepper

Creamy Broccoli Leek & Cheese Ingredients

● 1 leek● 2⁄3 lb broccoli● 2 cups water● 1 vegetable bouillon cube● 7 oz cream cheese● 1 cup heavy whipping cream● ½ tsp ground black pepper● ½ cup fresh basil● 1 garlic clove, pressed● Salt

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Directions1. Rinse the leek thoroughly and finely chop both the green and white parts. Cut off the stem of the broccoli and slice

thinly. Divide the rest of the broccoli into small florets and set aside.2. Place the leeks, sliced broccoli stem and bullion cube in a pot and cover with water. Season with salt and pepper.

Bring to a boil for a few minutes on high heat until the broccoli stem pieces are easily pierced with a knife.3. Add the broccoli florets. Lower the heat and simmer for a few minutes, until the broccoli is bright green and tender.

Add cream cheese, cream, freshly ground pepper, basil and garlic.4. Blend with an immersion blender until desired consistency. (Add water to thin it. Add cream to thicken it.)5. For the cheese crisps: Fit a large rimmed baking sheet with parchment paper. Grate the cheese and place 1 Tbsp

mounds on the parchment, Leaving 1 inch between mounds. Top each mound with paprika and bake in the oven at 400°F until the cheese has melted, about 5-6 minutes.

Cheese Crisps● 4½ oz cheddar cheese ● Paprika powder

Bacon Cheeseburger Lettuce Wraps Ingredients

● 7 oz. bacon● 4 oz. mushrooms, sliced● 1½ lbs ground beef● ½ tsp salt● ¼ tsp pepper● 4 oz. shredded cheddar cheese● 1 iceberg lettuce, leaves

separated and washed

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Directions1. In a large skillet, cook bacon to desired crispness. Remove from the pan and set aside. Leave the grease in

the pan.2. Add mushrooms to pan and sauté until browned and tender, about 5 to 7 minutes. Remove from pan and set

aside.3. Add ground beef and season with salt and pepper. Sauté until beef is cooked through, about 10 minutes,

breaking up chunks with the back of a wooden spoon.4. Spoon ground beef into lettuce leaves, sprinkle with cheddar cheese and top with bacon and mushrooms.

Avocado Tuna Salad Ingredients

● 24 oz can of tuna in water● 3 avocados, cut into eighths● 3 oz red bell peppers, sliced● 2 oz red onions, sliced● 5 oz cucumber, quartered● 2 oz celery stalks, diced● 2 tbsp lime juice● 1⁄3 cup olive oil● Salt and pepper to taste

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Directions1. Drain the tuna. Use a fork to flake the tuna onto a plate.2. Slice red bell pepper and red onion into thin slices.3. Quarter the cucumber, lengthways, remove seeds and slice.4. Halve the celery, lengthways, and then cut into small pieces. Then peel and de-stone the avocado and cut

into eighths.5. Arrange all ingredients in layers on a large serving platter, or onto individual plates.6. Place the lime juice and olive oil in a small jar and shake well to combine. Drizzle dressing over salad and

finish off with salt and pepper to taste.

Low Carb Snack

Recipes

Spicy Roasted NutsIngredients

● 8 oz nuts (pecans or almonds or walnuts)● 1 tsp salt● 1 tbsp olive oil or coconut oil● 1 tsp ground cumin● 1 tsp paprika powder or chili powder

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Directions1. Mix all ingredients in a medium frying pan, and cook on medium heat until the almonds are warmed through.2. Let cool and serve as a snack with a drink. Store in a container with lid at room temperature.

Cheesy Salami ChipsIngredients

● 4 oz salami● 4 oz grated parmesan cheese● 1 tsp paprika powder

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Directions1. Preheat the oven to 450°F or set your oven to high broil.2. Place the salami slices on a baking sheet lined with parchment paper. Allow some space between the slices.3. Place a mound of shredded cheese on top of every slice, about 1–2 tablespoons.4. Sprinkle paprika powder or dry herbs on top for additional flavors.5. Place in the oven and bake until the cheese turns bubbly and golden brown. Check often so they don't burn.6. Remove from the oven and let cool before serving.

Creamy Herb Dip & VeggiesIngredients

● 8 oz cream cheese● 2 tsp olive oil● ½ cup fresh parsley or fresh basil, chopped● 1 garlic clove, minced● 1 tsp lemon zest● Salt and pepper, to taste● 4 celery stalks, or other fresh vegetables of your liking

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Directions1. Stir all ingredients into the cream cheese. 2. Let sit in the refrigerator for at least 10 minutes to let all the flavors develop. Add salt if needed.3. Rinse celery stalks, cut into 2-3 inch lengths, and serve together with the soft cheese.

Garlic BreadIngredients

● 1¼ cups almond flour● 5 tbsp psyllium husk powder● 2 tsp baking powder● 1 tsp sea salt● 2 tsp cider vinegar ● 1 cup boiling water● 3 egg whites● 4 oz butter, at room temperature● 1 garlic clove, minced● 2 tbsp fresh parsley, finely chopped● ½ tsp salt

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Directions1. Preheat the oven to 350°F. Mix the dry ingredients for the bread in a bowl.2. Bring the water to a boil and add it, the vinegar and egg whites to the bowl, while whisking with a hand mixer for about

30 seconds. Don't overmix the dough, the consistency should resemble Play-Doh.3. Form with moist hands into 10 buns. Place on baking sheet and leave enough space between them to double in size.4. Bake on lower rack in oven for 40-50 minutes. They'll sound hollow when you tapping the bottom when done.5. Make the garlic butter while the bread is baking. Mix all the ingredients together and put in the fridge.6. Take the buns out of the oven when they're done and leave to let cool. Take the garlic butter out of the fridge. When

the buns are cooled, cut them in half, using a serrated knife, and spread garlic butter onto each half.7. Turn your oven up to 425°F and bake the garlic bread, butter side up for 10-15 minutes, until golden brown.

Kale ChipsIngredients

● ½ lb kale● 1 tbsp olive oil● ½ tsp lemon juice or white wine vinegar● salt

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Directions1. Preheat the oven to 300°F.2. Rinse and dry the kale. 3. Remove the thick stem and tear big leaves into smaller pieces.4. Toss the kale in olive oil and lemon juice or white wine vinegar and sprinkle on salt.5. Place the kale on a baking sheet lined with piece of parchment paper and bake in oven for 10-15 minutes, until the

chips are crispy but not burned. Toss the chips a few times so they bake evenly.

Low Carb Dinner Recipes

Pork chops & Avocado Green BeansIngredients

● 2 tbsp mild chipotle paste● 2 tbsp olive oil● ½ tsp salt● 4 pork shoulder chops

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Directions1. Mix chipotle paste, oil and salt in a small bowl.2. Brush the meat with the marinade and let sit for 15 minutes. You can also marinate the meat in a plastic bag for 30

minutes or more in the fridge.3. Preheat the oven to 400°F. Grill the marinated meat on a rack placed on a baking sheet in the oven for 20–30 minutes

until the meat is thoroughly done. Turn halfway through cooking.4. Meanwhile, heat the oil in a frying pan. Sauté the beans for about 5 minutes on medium high heat until they have

turned a nice color. Lower the heat towards the end, and add spices.5. Chop the onion finely. Peel and remove the pit from the avocado and mash the flesh coarsely with a fork. Stir onion

and avocado into the beans. Season with salt and pepper to taste. Top with a handful of finely chopped cilantro.

Avocado Green Beans● 2 tbsp olive oil● 2⁄3 lb fresh green beans● ½ tsp salt● ¼ tsp ground black pepper● 2 avocados● 6 scallions● fresh cilantro (optional)● pepper to taste

Sausage, Broccoli & Cauliflower GratinIngredients

● 1 leek● 1 yellow onion● 1 lb broccoli, in florets● ½ lb cauliflower, in florets● 1 lb sausages● 2 oz butter (for frying)● 2 tbsp Dijon mustard

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Directions1. Preheat the oven to 400°F.2. Coarsely chop the leek and onion. 3. Chop the broccoli and cauliflower florets into ~1” chunks. 4. Slice the sausage links into 1” pieces.5. Fry onion and vegetables in butter in one pan and the sausage in a separate pan.6. Put the vegetables in a 9x12 baking dish, blend the mustard with the sour cream and pour over the vegetables.7. Add the sausage and cheese on top and season with thyme.8. Bake in oven on upper rack for 15 minutes.

● 1 cup sour cream or crème fraîche● 5 oz. shredded cheese● 4 tbsp fresh thyme or dried thyme● Salt and pepper

Fish & Vegetable Foil PackIngredients

● 2 lbs white fish, in filets● ½ leek● 1 yellow onion● 2 garlic cloves● 2 red bell peppers● 12 cherry tomatoes● 1 fresh fennel or pointed

cabbage● 1 carrot

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Directions1. Preheat oven to 400°F.2. Line a roasting pan with foil making sure there’s enough for folding and sealing the top of it.3. Cut the fish into serving-sized pieces and place in roasting pan.4. Slice and chop the vegetables and place them evenly with the fish. Add spices.5. Drizzle with wine and oil and add little pats of butter.6. Fold the foil to form as tight a seal as possible. Cover seam with an extra piece of foil, and tightly fold at the joints.7. Bake in the oven for 40 minutes.

● 2½ oz pitted olives● ½ oz fresh thyme or fresh parsley● 1 lime, in slices● salt and pepper● ½ cup white wine● 3 tbsp olive oil● 5 oz butter

Mushroom Cauliflower RisottoIngredients

● 1 large cauliflower● 1 cup vegetable stock● 9 oz mushrooms● 2 garlic cloves● 1 shallot● 1 cup heavy whipping cream● ¾ cup white wine

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Directions1. Bring the stock to a boil and set aside.2. Chop the mushrooms and fry in butter until golden.3. Finely chop shallot and garlic and add to the mushrooms.4. Coarsely grate cauliflower and add to the pan.5. Add half the wine and all of the stock.6. Let simmer uncovered until the liquid starts to boil down. Pour in the remaining wine. Add the cream, and simmer

until the cauliflower is soft and most of the liquid has disappeared.7. Remove from heat and stir in parmesan cheese. Garnish with fresh thyme.

● 2½ oz grated parmesan cheese● 4 oz butter● Salt and pepper● Fresh thyme

Asian Chicken Wings & Stir Fried Bok Choy Ingredients

● 3 tbsp light olive oil● 3 tbsp tamari soy sauce● 1 tbsp tomato paste● 1 tbsp garlic powder● 2 tsp salt● 1 tsp ground black pepper● 2 lbs chicken wings

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Directions1. Preheat the oven to 400°F.2. Put the wings in a large plastic bag. Mix the marinade ingredients (the first 6) in a small bowl.3. Pour ⅔ of the marinade over the chicken wings. Marinate wings in the fridge for 20 minutes up to over night.4. Separate the wings on an oven tray and bake for 30-35 minutes depending on the size of the wings. Take out and

brush with the remaining 1/3 of the marinade and bake for another 5 minutes.5. Fry the bok choy in coconut oil for a couple of minutes.6. Put the wings, scallions, chili and bok choy on plates.7. Mix the soy, sambal oelek, oil and sesame seeds in measuring cup and drizzle over the wings and bok choy. Top it off

with cashew nuts for extra crunch.

Bok Choy Stir Fry● 3 oz scallions, sliced● 1 red chili pepper, finely chopped● 1½ lbs bok choy● 1 tbsp butter● 2 tbsp tamari soy sauce● 2 tbsp avocado oil or light olive oil● 1 tbsp sriracha sauce● 1 tbsp sesame seeds● ¼ cup cashews (optional)● Salt and pepper (taste it first)

Low Carb Dessert Recipes

Grilled Peaches & CreamIngredients

● 3 ripe peaches● 2 tbsp butter or coconut oil● 1 tsp ground cinnamon● 1 cup heavy whipping cream● ½ tsp vanilla extract

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Directions1. Divide the peaches into four pieces and remove the pits.2. Brush melted butter or oil on the cut surface and grill the wedges on an outdoor grill or in a grill pan. About a minute

on each side will be enough. You can also fry the peaches in a regular frying pan.3. Whisk the whipping cream to soft peaks and stir in the vanilla.4. Powder cinnamon on top of the peaches and serve with the whipped cream.

Double Chocolate Chip BrowniesIngredients

● 6 oz butter, softened● ½ cup almond butter● 2 eggs● ¾ cup erythritol● ½ cup cocoa powder● 1 cup almond flour● ½ tsp baking powder● ¼ tsp salt

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Directions1. Preheat oven to 350°F and line a 9” x 13” baking dish with parchment paper.2. Use a hand mixer or stand mixer to combine the butter, almond butter, eggs, and sweetener. Mix well until the

sweetener is thoroughly incorporated.3. Add the cocoa powder, almond flour, baking powder, salt, water, vanilla extract, and instant coffee powder and stir

until smooth. Lightly mix in the chopped chocolate bar.4. Pour the mixture into the baking dish and smooth with a spatula. The batter will be thick.5. Bake for 25 to 28 minutes or until just set. Do not overbake or the bars will be dry.6. Let cool for 20 to 30 minutes before cutting.

● 2 tbsp water● 1 tbsp vanilla extract● ½ tsp instant coffee powder (optional)● 2 oz dark chocolate with a minimum of

80% cocoa solids, chopped

Baked Apple SlicesIngredients

● 2 oz butter, at room temperature● 1 oz pecans or walnuts● 4 tbsp coconut flour● ½ tsp ground cinnamon● ¼ tsp vanilla extract● 1 tart/sour apple● Whipped cream (optional)

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Directions1. Preheat the oven to 350°F. 2. Mix soft butter, chopped nuts, coconut flour, cinnamon and vanilla into a crumbly dough.3. Rinse the apple, but don't peel it or remove the seeds. Cut off both ends and cut the middle part in four slices.4. Place the slices in a greased baking dish and add dough crumbs on top. Bake for 15 minutes or more or until the

crumbs turn golden brown.5. Let the apple slices cool for a couple of minutes. 6. Serve with a dollop of whipped cream if you want!

Pumpkin Spice CookiesIngredients

● 3 tbsp butter● 1⁄3 cup granulated erythritol● 3 oz cream cheese● ½ cup pumpkin puree● 1½ cups almond flour● ¼ cup oat fiber● ½ tsp baking powder

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Directions1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.2. Use a hand mixer or stand mixer to cream the butter and sweetener. Add the cream cheese and mix until smooth.3. Add the remaining ingredients (except for the chopped pecans) and mix until a soft batter comes together4. Stir in the pecans by hand.5. Use a small cookie scoop or a tablespoon to place the cookies on the parchment paper. 6. Use the back of a spoon to lightly flatten the cookie dough to roughly 2” diameter cookies.7. Bake for 16 to 18 minutes until the cookies are lightly browned. 8. Let cool for 15 to 20 minutes before serving.

● 1 large egg● 1 tsp vanilla extract● ½ tsp maple extract● 1 tsp ground cinnamon● 1 tsp pumpkin pie spice● 1 oz. toasted and chopped

pecans

Cookie Dough BitesIngredients

● 1⁄3 cup coconut cream● 1 tsp vanilla extract● ¼ tsp salt● 2 tbsp almond butter● 10 drops liquid sweetener (Stevia)● 2 tbsp cocoa nibs

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Directions1. Combine everything in a small bowl and whisk until well combined.2. Chill the mix for 15 minutes then use a spoon to scoop and shape 8 bite sized balls3. Quickly return to the fridge to harden for 30 minutes.4. Keep in the fridge until ready to eat.

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