MICROWAVE LOW CARB RECIPES FOR THE FIRST … · NZ Low Carb P.O Box 44322, Pt Chev, Auckland, New...

MICROWAVE LOW CARB RECIPESFOR THE FIRST TWO WEEKS

by Wetex KangB Pharm (Hons) MPS

and Bernadette Han

First published in Auckland, New Zealand in 2005

Copyright © Bernadette Han and Wetex Kang, 2005

The right of Wetex Kang to be identified as the author of this work in terms of section 96

of the Copyright Act 1994 is hereby asserted.

All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted,

in any form or by any means (electronic, mechanical, photocopying, recording or otherwise), without the prior written permission of the copyright owner.

NZ Low CarbP.O Box 44322, Pt Chev, Auckland, New Zealand

Tel: +64 9 815 9803 www.nzlowcarb.com

ISBN 0-473-10216-1

Typesetting by Aerial Toast Creative Ideas Studio

www.aerialtoast.co.nz

Edited by Mike Wagg Editing Ltd

Disclaimer:The information contained in this book is not intended as a substitute for the advice of your physician(s) and other health-care providers. Please check with your physician before commencing the eating programme outlined. Neither the publisher nor the author are responsible for the effectiveness of any goods or services mentioned in this book; they also disclaim all liability in connection with the eating programme, advice, goods and services described within this publication and for any damage, loss or expense to any person or property arising out of or relating to them.

CONTENTS page 5 Introduction 6 Chapter One About This Recipe Book

11 Chapter Two Suggested Daily Meal Plans

20 Chapter Three Unlimited Meals 21 Beef 22 Beef stir-fry 23 Black pepper beef 24 Pepper and wine steak 25 Meat loaf 26 Beef burger 27 Pork 28 Stir-fry bacon and spinach 29 Stir-fry pork with chives 30 Spicy pork chops 31 Garlic sliced pork 32 Quick pork balls 33 Pork stir-fry 34 Lettuce and pork mince stir-fry 35 Chicken 36 Spicy chicken stir-fry 37 Chicken stir-fry parcels 38 Chinese chicken wings 39 Chicken and bacon roll 40 Steamed chicken 41 Lamb 42 Oriential lamb chops 43 Eggs 44 Vegetarian omelette 45 Shrimp and cheese omelette 46 Microwave scrambled eggs 47 Salmon omelette 48 Salami and cheese omelette 49 Mushroom and cheese omelette 50 Microwave bacon and eggs 51 Chicken and cheese omelette 52 Quick microwave omelette 53 Microwave bacon and egg muffins 54 Bacon, cheese and parsley omelette 55 Fish and Seafood 56 Oriental-style salmon steak

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57 Chapter Four Smoothies 58 Berries smoothie 59 Iced coffee smoothie 60 Mocha smoothie

61 Chapter Five Once Per Day Meals Suitable for the fat-sensitive low carb lifestyle 62 Salmon quiche 63 Seafood chowder 65 Lamb Stew 66 Beef casserole 67 Beef curry 68 Chicken curry

69 Chapter Six Once Per Day Meals Not suitable for the fat-sensitive low carb lifestyle 70 Chicken and garlic cream 71 Buffalo chicken wings 72 Creamy meatballs

73 Chapter Seven Desserts Once per day meals Suitable for the fat-sensitive lifestyle 74 Mixed berries jelly 75 Low carb hot chocolate 76 Chocolate strawberries 77 Double chocolate pudding 78 Jaffa pudding 79 Jelly, berries and cream 80 Jelly and cream 81 Chocolate crunchies

82 Chapter Eight Fat-sensitive Meal Plans

91 Appendix A The carb addiction rehab phase

95 Appendix B Fat-sensitive low carb lifestyle

97 Appendix C Whey protein supplement

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Introduction

About the authors

After graduating from Otago University with a Bachelor of Pharmacy (with honours) at the end of 1994, I served my pharmacist internship in Auckland. In 1996, I bought my accident and medical clinic pharmacy. In 1998, I sold my pharmacy and concentrated on my second career as a Low Carbohydrate Lifestyle Coach. Over the years, I have advised thousands of individuals (athletes and non-athletes) about their nutritional needs. This recipe book is intended for both low carbohydrate “virgins” (those just starting out on low carbohydrate) and veterans. It is my wish for you to look forward to every one of your low carbohydrate meals and learn to love eggs and meat (and vegetables?) for life!

The co-author of this book is my mother, Bernadette Han, my personal chef. I would have spent countless hours in my kitchen preparing all my meals (or spent thousands of dollars buying low carbohydrate equivalents) while following a low carbohydrate lifestyle over the last six years if it wasn’t for her. My mother has also benefited from low carbohydrate eating and currently both my parents are following a weight maintenance version of my low carbohydrate lifestyle.

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CHAPTER ONEAbout This Recipe Book

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Why a low carbohydrate microwave cookbook?

A great many of my clients find the switch from a high carbohydrate to a low carbohydrate diet very stressful because they aren’t sure what to eat. They also don’t want to spend hours and hours in the kitchen preparing low carbohydrate meals. The problem is that if they have not had a meal for some hours, their carbohydrate craving will become even more intense until finally they binge out on carbohydrates (bread, sweets, doughnuts etc etc etc). The solution I finally came up with was the book you now have in your hands – a low carbohydrate microwave recipe book! Meals that can be prepared quickly and without time-consuming cleaning up afterwards.

Although there are countless low carbohydrate cookbooks on the market many of their recipes are not suitable for the first two weeks of most low carbohydrate eating regimes. This cookbook is designed with the first two weeks of most low carbohydrate eating regimes in mind. The ingredients used all comply with the Carb Addiction Rehab Phase “House Rules” (see Appendix A).

Nutritional basis of the recipes

In my opinion, the main objective of any low carbohydrate lifestyle should be to eliminate deprivation. Typically, low calorie diets limit calories by reducing portion sizes, and consequently leave dieters obsessing about food all day long. The main attraction of the low carbohydrate lifestyle, on the other hand, is the unlimited consumption of certain food groups allowed to its followers – hence putting a stop to food deprivation once and for all. For this reason, the recipes are divided into two groups: recipes you are allowed to have as much as you want of as frequently as you want and recipes you are only allowed once per day.

Therefore, to put a stop to the calorie-counting habit practised by many individuals, nutritional information is deliberately omitted from this cookbook. However, for those who are conscious of protein intake and would like to know how much protein they are consuming, here is a simple formula:

• 20 g protein = a piece of meat approximately the size of your palm = approximately 200 g uncooked weight.

About This Recipe Book

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• 30 g protein = a piece of meat approximately the size of your palm plus your fingers (closed) = approximately 300 g uncooked weight.• 40 g protein = a piece of meat approximately the size of your palm plus your fingers (open) = approximately 400 g uncooked weight.• 1 egg = 5–6 g of protein• 100 g of canned fish (salmon or tuna) = 20 g of protein

Note: Considering the variation in meat protein content and individuals’ hand sizes, the above guidelines are merely rough estimates.

Fat-sensitive Low Carbohydrate Lifestyle Recipes

The four categories of recipes in this book are divided into:

1. Unlimited meals (suitable for the fat-sensitive low carbohydrate lifestyle).2. Once per day meals (suitable for the fat-sensitive low carbohydrate lifestyle).3. Desserts (suitable for the fat-sensitive low carbohydrate lifestyle).4. Smoothies (suitable for the fat-sensitive low carbohydrate lifestyle).5. Once per day meals (NOT suitable for the fat-sensitive low carbohydrate lifestyle).

Recipes in categories 1 to 4 contain notes on how to modify them to minimise their fat content so they can be adapted to the fat-sensitive low carbohydrate lifestyle.

14-day Meal Plans

In Chapter 2, the 50 low carb recipes described in this book are arranged into 14 daily meal plans for the first two weeks of the Carb Addiction Rehab Phase. You are allowed to snack as often as you want, as long as your snacks comply with the House Rules – for example, as many cheese and ham wraps and as much meat/eggs as you want.

In Chapter 8, certain recipes that are not suitable for the fat-sensitive low carbohydrate lifestyle are eliminated, and 14 daily meal plans for the fat-sensitive version of the Carb Addiction Rehab Phase are set out.


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Alcohol

In Appendix A, I mention that alcohol consumption is prohibited during the first two weeks of the Carb Addiction Rehab Phase. Nevertheless, a small amount of wine (1–2 teaspoons/tablespoons) will be used in some of the recipes in this book and their carbohydrate content will be negligible.

The Essential Tools

To make the omelette recipes in this book, you will require a microwave omelette maker (available from most Warehouse stores in New Zealand for around $2.99).

Figure 1. Microwave omelette maker

You will also need a microwave, a blender, and a whey or soy protein supplement.**For details on whey or soy protein supplement, please refer to Appendix C.

What if I cannot afford a protein shake mix?

Most whey or soy protein mixes sell for between $30 (for 500 g) and $55 (for 750 g); $55 will buy you enough powder to make 25 protein shakes. If you consume two protein shakes per day, your cost for two weeks is $55 (approximately $2 per day and only 50 cents more expensive than a can of Coke!).

However, if you are on a limited budget but wish to follow a low carbohydrate lifestyle, other in-between-meals protein snacks include boiled eggs, salami, and ham and cheese. Never just consume cheese by itself though, as it doesn’t contain enough protein (protein


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consumption will stabilise your blood sugar levels and reduce hunger and cravings) – always wrap the cheese slices with salami or ham. Otherwise, combine boiled eggs or chicken with grated cheese.


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CHAPTER TWOSuggested Daily Meal Plans

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DAY 1Breakfast Shrimp and cheese omelette (unlimited meal) (p. 45)

Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s)

Lunch Seafood chowder (once per day meal) with vegetables or salad (p. 63)

Mid-afternoon snack Protein shake made with 50 mls of cream and 10 mls of water and 2 heaped tablespoons of protein powder or Protein bar or Ham and cheese wrap(s)

Dinner Oriental lamb chops (unlimited meal) (p. 42)

Dessert Mixed berries jelly and 1⁄2 bar of low carb chocolate (p. 74)

DAY 2Breakfast Vegetarian omelette (unlimited meal) (p. 44)

Mid-morning snack Ham and cheese wrap(s) or Protein bar

Lunch Salmon quiche (once per day meal) with vegetables or salad (p. 62)

Mid-afternoon snack Ham and cheese wrap(s) or Protein bar

Dinner Stir-fry bacon and spinach (once per day meal) (p. 28)

Dessert Low carb hot chocolate (once per day meal) and 1⁄2 bar of low carb chocolate (p. 75)

Suggested Daily Meal Plans

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DAY 3Breakfast Microwave scrambled eggs (once per day meal) (p. 46)


Lunch Lamb stew (once per day meal) with vegetables or salad (p. 65)


Dinner Oriental-style salmon steak (unlimited meal) (p. 56)

Dessert Double chocolate pudding (once per day meal) and 1⁄2 bar of low carb chocolate (p. 77)

DAY 4Breakfast Salmon omelette (unlimited meal) (p. 47)


Lunch Spicy chicken stir-fry (unlimited meal) with vegetables or salad (p. 36)

Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and cheese wrap(s)

Dinner Beef stir-fry (unlimited meal) (p. 22)

Dessert Jaffa pudding (once per day meal) (p. 78)


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DAY 5Breakfast Microwave bacon and egg muffins (unlimited meal) (p. 53)


Lunch Chicken and garlic cream (once per day meal) with vegetables or salad (p. 70)


Dinner Black pepper beef (unlimited meal) (p. 23)

Dessert Jelly, berries and cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 79)

DAY 6Breakfast Mocha smoothie (once per day meal) (p. 60)


Lunch Chicken stir-fry parcels (unlimited meal) with vegetables or salad (p. 37)


Dinner Pepper and wine steak (unlimited meal) (p. 24)

Dessert Jelly and cream (once per day meal) and 1⁄2 bar of low carb


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chocolate (p. 80)DAY 7Breakfast Chicken and cheese omelette (unlimited meal) (p. 51)


Lunch Stir-fry pork with chives (unlimited meal) with vegetables or salad (p. 29)


Dinner Meat loaf (unlimited meal) (p. 25)

Dessert Mixed berries jelly (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74)

DAY 8Breakfast Iced coffee smoothie (once per day meal) (p. 59)


Lunch Buffalo chicken wings (once per day meal) with vegetables or salad (p. 71)


Dinner Creamy meatballs (once per day meal) (p. 72)


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Dessert Mixed berries jelly without cream (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74)

DAY 9Breakfast Quick microwave omelette (unlimited meal) (p. 52)


Lunch Chinese chicken wings (unlimited meal) with vegetables or salad (p. 38)

Mid-afternoon snack Ham and cheese wrap(s) or Protein Bar

Dinner Beef curry (once per day meal) (p. 67)


DAY 10Breakfast Microwave bacon and eggs (unlimited meal) (p. 50)


Lunch Chicken and bacon roll(s) (unlimited meal) with vegetables or salad (p. 39)

Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein


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powder) or Protein bar or Ham and cheese wrap(s)

Dinner Spicy pork chops (unlimited meal) (p. 30)

Dessert Low carb hot chocolate (once per day meal) (p. 75)

DAY 11Breakfast Bacon, cheese and parsley omelette (unlimited meal) (p. 54)


Lunch Steamed chicken (unlimited meal) with vegetables or salad (p. 40)


Dinner Garlic sliced pork (unlimited meal) (p. 31)

Dessert Double chocolate pudding (once per day meal) (p. 77)

DAY 12Breakfast Salami and cheese omelette (unlimited meal) (p. 48)

Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder)


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or Protein bar or Ham and cheese wrap(s)

Lunch Quick pork balls (unlimited meal) with vegetables or salad (p. 32)


Dinner Chicken curry (once per day meal) (p. 68)


DAY 13Breakfast Mushroom and cheese omelette (unlimited meal) (p. 49)


Lunch Lettuce and pork mince stir-fry (unlimited meal) with vegetables or salad (p. 34)


Dinner Pork stir-fry (unlimited meal) (p. 33)


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DAY 14Breakfast Berries smoothie (once per day meal) (p. 58)


Lunch Beef burger (unlimited meal) with vegetables or salad (p. 26)


Dinner Beef casserole (once per day meal) (p. 66)

Dessert 3 x Chocolate crunchies (once per day meal) (p. 81)

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CHAPTER THREEUnlimited Meals

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Beef

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Beef stir-fry Suitable for fat-sensitive low carb lifestyle

Ingredients:350 g beef tenderloin – sliced into small pieces1⁄4 onion – sliced4–5 sticks celery – sliced into small pieces3 tablespoons water11⁄2 teaspoons salt1 tablespoon white wine1 teaspoon sugar substitute3 tablespoons oil

Instructions:1. Mix the beef pieces, water, salt, wine, sugar substitute and 1 tablespoon of oil together2. Heat 2 tablespoons of oil on high for 2 minutes in a covered microwave-safe bowl, add the onion and celery and heat on high for another 3 minutes3. Add the seasoned beef pieces to the bowl and heat on high for a further 4 minutes

Serve with salad or vegetables

Unlimited Meals – Beef

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Black pepper beef Suitable for fat-sensitive low carb lifestyle

Ingredients:450 g beef tenderloin1 tablespoon water1 teaspoon salt4 tablespoons oil1 tablespoon ground pepper1 tablespoon sugar substitute

Instructions:1. Slice the beef into small pieces2. Add salt, 1 tablespoon of oil, water, ground pepper and sugar substitute to the beef pieces3. Add 3 tablespoons of oil to a covered microwave-safe bowl4. Heat on high for 4 minutes5. Add the beef and heat on high for 4 minutes6. Stir the beef around and heat on high for another 3 minutes



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Pepper and wine steak Suitable for fat-sensitive low carb lifestyle

Ingredients:2 pieces Scotch fillet steak (approximately 300 g)2 tablespoons oil2 teaspoons pepper2 cloves garlic – minced1⁄4 onion – sliced into small pieces2 tablespoons red wine1⁄2 teaspoon salt

Instructions:1. Place 2 tablespoons of oil in a covered microwave-safe container and heat on high for 1 minute2. Place 2 pieces of steak in the bowl3. Sprinkle one teaspoon of pepper, 1 clove of minced garlic, half the amount of onion, 1 tablespoon of red wine and 1⁄4 teaspoon of salt evenly over the 2 pieces of steak4. Heat on high for 6–10 minutes (depending on whether you like your steak half or well done)5. Turn the two pieces of steak over and sprinkle the rest of the pepper, garlic, onion, red wine and salt evenly over them6. Heat on high for a further 6–10 minutes (depending on whether you like your steak medium or well done)



24 25

Meat loaf

Ingredients:400 g beef mince (for fat-sensitive low carb lifestyle – use lean mince)4 eggs – beaten2 chillies – finely sliced1 teaspoon curry powder1 teaspoon salt1 teaspoon pepper2 cloves garlic – minced1 tablespoon sugar substitute6 tablespoons grated cheese (for fat-sensitive low carb lifestyle – use feta cheese)

Instructions:1. Mix beef mince, eggs, chillies, curry powder, salt, pepper, garlic, sugar substitute and 3 tablespoons of cheese together2. Pack the mixture into a rectangular microwave dish (approximately 20 cm x 8 cm), covered with greaseproof paper or a plastic cover, and heat on high for 5 minutes3. Drain the fluid off4. Sprinkle on the rest of the cheese and microwave on low for 2 minutes5. Cut the meat loaf into slices (approximately 3 cm thick)



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Beef burger

Ingredients:To make one burger:200 g beef mince (for fat-sensitive low carb lifestyle – use lean mince)mixed herbs1 clove garlic – mincedpinch of salt and pepper2 eggs2 tablespoons oil1 slice cheese (for fat-sensitive low carb lifestyle – use feta cheese)1 piece lettuce

Instructions:1. In a bowl, mix 200 g beef mince, garlic, salt and pepper, and 1 egg together2. Form the mixture into 2 patties3. Place 2 tablespoons of oil in a covered microwave-safe bowl and heat on high for 1 minute4. Place the 2 patties in the bowl and heat on high for 5 minutes5. Remove the patties, drain off the water and oil, and place the patties aside on a plate 6. Place 1⁄2 cup of water in a covered microwave-safe bowl7. Add second egg and heat on high for 45 seconds8. Place one pattie on a plate with: – cooked egg on top – one slice of cheese on top of the egg – one piece of lettuce on top of the cheese – and the other pattie on top to make a beef burger9. Secure the burger with a toothpick

Add Best Foods mayonnaise (optional)


26 27

Pork

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Stir-fry bacon and spinachSuitable for fat-sensitive low carb lifestyle

Ingredients:130 g dry cured bacon – sliced into small piecesone handful spinach – cut into large pieces1⁄4 onion – finely chopped1 teaspoon salt1⁄2 tablespoon sugar substitute1⁄2 tablespoon white wine1 chilli – finely chopped2 tablespoons oil1 teaspoon pepper

Instructions:1. Heat bacon in a covered microwave-safe bowl on high with 2 tablespoons of water for 4 minutes2. Heat the onion, salt, sugar substitute, white wine, chilli, oil and pepper in a covered microwave-safe bowl on high for 2 minutes3. Mix the bacon and spinach into the above mixture thoroughly and heat on high in a covered microwave-safe bowl on high for 3 minutes


Unlimited Meals – Pork

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Stir-fry pork with chivesSuitable for fat-sensitive low carb lifestyle

Ingredients:2 tablespoons oil340 g thinly sliced pork or pork mince1 chilli – sliced1 teaspoon salt1 teaspoon pepper1⁄2 tablespoon white wine2 cloves garlic – minced170 g chives – sliced

Instructions:1. Place 2 tablespoons of oil in a covered microwave-safe bowl2. Add the pork, chilli, salt, pepper, white wine and garlic and heat on high for 7 minutes3. Add the chives – mix thoroughly4. Heat on high for a further 2 minutes



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Spicy pork chopsSuitable for fat-sensitive low carb lifestyle

Ingredients:2 tablespoons butter (for fat-sensitive low carb lifestyle – substitute with oil)2 pork chops (approximately 300 g)Sprinkle of salt and pepper2 cloves garlic – minced2 chillies – cut into small slices4 teaspoons of white wine2 teaspoons NZ Low Carb ketogenic sweetener

Instructions:1. Place 2 tablespoons of butter in a covered microwave-safe bowl and heat on high for 1 minute2. Place 2 pork chops in the bowl3. Sprinkle salt and pepper on top of the pork chops4. Sprinkle 1 clove of minced garlic, 1 sliced up chilli, 2 teaspoons of white wine and 1 teaspoon of sweetener on top and microwave on high for 6 minutes5. Turn the pork chops over and add another sprinkle of salt and pepper, the other clove of minced garlic and sliced chilli, 2 teaspoons of white wine, 1 teaspoon of sweetener and microwave on high for another 6 minutes



30 31

Garlic sliced porkSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon of oil200 g lean pork (do not slice)3 slices ginger – finely chopped1 teaspoon pepper1 clove garlic – finely chopped

Sauce:1 teaspoon sugar substitute1 teaspoon white vinegar 1 teaspoon salt1 chilli – finely chopped1 tablespoon oil

Instructions:1. Spread ginger and pepper on top of the block of pork2. Heat 1 tablespoon of oil with the block of pork in a covered microwave-safe bowl for 4 minutes3. Remove the pork, cut into thin slices and arrange on a plate4. Mix the sauce ingredients thoroughly and heat in the microwave for 30 seconds then pour on top of the pork slices



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Quick pork balls Suitable for fat-sensitive low carb lifestyle

Ingredients:500 g minced pork (for fat-sensitive low carb lifestyle – make sure to use lean pork mince)

Seasoning (A)1⁄2 teaspoon salt1⁄4 onion – finely chopped 1 tablespoon white wine1–2 slices ginger – finely chopped1 teaspoon sesame oil1 egg – beaten1 teaspoon ground pepper

Seasoning (B)1 teaspoon salt1 tablespoon white wine2 teaspoons non-aspartame sugar substitute

Seasoning (C)1 tablespoon oil1 teaspoon salt

Instructions:1. Mix the pork mince with seasoning (A) and knead the mixture thoroughly2. Divide the mixture into 4 portions and shape into balls and place in a microwave-safe bowl3. Pour seasoning (B) on top of the balls4. Cook on high for 6 minutes5. Pour seasoning (C) on top of the cooked pork balls and heat for a further 30 seconds



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Pork stir-frySuitable for fat-sensitive low carb lifestyle

Ingredients:3 tablespoons oil350 g pork tenderloin – cut into thin slices1 egg white1 teaspoon salt1 cucumber – sliced into pieces5 medium-sized mushrooms – thinly sliced1 tablespoon water1⁄2 teaspoon white vinegar1 teaspoon white wine2 chillies – sliced1 teaspoon pepper2 slices ginger – finely chopped

Instructions:1. Heat 3 tablespoons of oil on high in a covered microwave-safe bowl for 2 minutes2. Add the pork, egg white, salt, cucumber, mushroom, water, vinegar, white wine, chillies and pepper – mix well3. Heat the mixture covered on high for 5 minutes



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Lettuce and pork mince stir-frySuitable for fat-sensitive low carb lifestyle

Ingredients:Half a head of lettuce130 g pork mince (for fat-sensitive low carb lifestyle – make sure you use lean pork mince)3 tablespoons oil

Seasoning (A)1⁄2 teaspoon salt1 egg white1 teaspoon ground pepper

Seasoning (B)1 teaspoon saltsliced fresh chilli (optional)1 clove garlic – sliced1⁄4 onion – chopped

Instructions:1. Chop the lettuce into pieces2. Soak the pork mince in seasoning (A)3. Heat 2 tablespoons of oil on high for 2 minutes in a covered microwave-safe bowl4. Place seasoning (B) into the above bowl and heat on high for 1 minute5. Add the soaked pork mince to the same bowl and heat on high for 2 minutes6. Take out and add 1 tablespoon of water and 1 tablespoon of oil and add the lettuce pieces7. Heat the mixture on high for 30 seconds8. Remove and mix the lettuce/pork mince mixture thoroughly9. Heat the mixture on high for another 30 seconds



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Chicken

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Spicy chicken stir-frySuitable for fat-sensitive low carb lifestyle

Ingredients:200 g chicken (thighs or breasts) – cut into small cubes(for fat-sensitive low carb lifestyle – make sure you discard the skin)3 tablespoons oil3 medium-sized mushrooms – thinly sliced1 teaspoon salt1 teaspoon sesame oil1 chilli – sliced1⁄4 onion – minced1 teaspoon pepper2 slices ginger – finely chopped

Instructions:1. Heat 2 tablespoons of oil in a covered microwave-safe bowl for 1 minute2. Add chicken cubes, mushrooms, 1 tablespoon of oil, salt, sesame oil, chilli, onion, pepper and ginger – mix thoroughly3. Heat the mixture on high for 5 minutes


Unlimited Meals – Chicken

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Chicken stir-fry parcelsSuitable for fat-sensitive low carb lifestyle

Ingredients:200 g chicken breast – minced (in a food processor or chopped into tiny pieces)2 tablespoons oil2 sticks celery – thinly sliced2 medium-sized mushrooms – thinly sliced1 teaspoon pepper1⁄2 teaspoon salt1 clove garlic – minced1⁄2 cucumber – sliced into small pieces2 slices ginger – minced4 leaves lettuce

Instructions:1. Heat 2 tablespoons of oil in a covered microwave-safe bowl on high for 2 minutes2. Add the chicken breast, celery, mushroom, pepper, salt, garlic and cucumber and ginger – mix thoroughly3. Heat on high for 5 minutes4. Divide the cooked chicken mixture into 4 portions and place in the middle of the lettuce leaves and wrap the leaves into parcels


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Chinese chicken wingsSuitable for fat-sensitive low carb lifestyle

Ingredients:8 chicken wings2 tablespoons oil6 slices ginger – minced or finely chopped1 tablespoon sugar substitute2 tablespoons sesame oil1 tablespoon white wine1 teaspoon salt

Instructions:1. Heat 2 tablespoons of oil in a covered microwave-safe bowl on high for 2 minutes2. Sprinkle ginger, sugar substitute, salt, sesame oil and white wine on the chicken wings and heat on high for another 5 minutes3. Make sure the chicken wings are thoroughly cooked – if not, reheat on high for another 2–5 minutes



38 39

Chicken and bacon rollSuitable for fat-sensitive low carb lifestyle

Ingredients:1 chicken breast2 pieces bacon1 tablespoon spinach2 heaped tablespoons Philadelphia cream cheese (for fat-sensitive low carb lifestyle – use feta cheese instead)

Instructions:1. Slice chicken breast horizontally into 2 halves2. Chop the spinach and one slice of bacon into small pieces3. Mix 2 heaped tablespoons of Philadelphia cream cheese with the spinach and bacon4. Place the mixture between the 2 halves of chicken breast5. Wrap the 2 halves of chicken breast with one piece of bacon – securing in place with a toothpick6. Place one tablespoonful of butter (for fat-sensitive lifestyle, use cooking oil instead) or garlic butter on top of the bacon/chicken roll7. Microwave for 7 minutes on high in a covered microwave-safe bowl

Serve with salad or vegetables and Best Foods mayonnaise


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Steamed chickenSuitable for fat-sensitive low carb lifestyle

Ingredients:1 double chicken breast with skin on – cut into small pieces(for fat-sensitive low carb lifestyle – make sure to remove the skin)

Seasoning:1⁄4 onion – finely chopped1 slice ginger – finely chopped1⁄2 teaspoon salt1⁄2 teaspoon sesame oil2 tablespoons oil1 teaspoon ground pepper

Instructions:1. Place chicken pieces in a microwave-safe bowl2. Pour seasoning on top of the chicken pieces3. Cover the bowl and cook on high for 7 minutes



40 41

Lamb

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Oriential lamb chopsSuitable for fat-sensitive low carb lifestyle

Ingredients:2 lamb chops (approximately 300 g)2 tablespoons oil or butter (for fat-sensitive low carb lifestyle – use oil instead of butter)2 teaspoons ground pepper2 cloves garlic – minced1 teaspoon sugar substitute

Instructions:1. Place 2 tablespoons of oil or butter in a covered microwave-safe bowl and heat for 1 minute2. Add the 2 lamb chops to the bowl and sprinkle with 1 teaspoon of pepper, 1⁄2 the minced garlic and 1⁄2 teaspoon of sugar substitute and heat on high for 8 minutes3. Turn the chops over and sprinkle with remaining pepper, minced garlic and sugar substitute and heat on high for another 8 minutes

Serve with vegetables or salad

Unlimited Meals – Lamb

42 43

Eggs

44 45

Vegetarian omeletteSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon oil3 eggs – beaten1 tablespoon spinach – stemmed and finely chopped1 piece lettuce – finely chopped1 clove garlic – minced1 medium-sized mushroom – finely choppedsprinkle of salt and pepper2 tablespoons grated cheese (for fat-sensitive low carb lifestyle – use feta cheese instead)

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker 2. Mix together the eggs, spinach, lettuce, garlic, mushroom, salt, pepper and cheese 3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes4. Remove the omelette maker from the oven5. Close the omelette maker (so the two halves will combine to form a semicircle- shaped omelette) and microwave on high for another 2 minutes

Unlimited Meals – Eggs

44 45

Shrimp and cheese omeletteSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon oil3 eggs – beaten2 tablespoons shrimp (approximately 6–7 shrimps)1 clove garlic – mincedsprinkle of salt and pepper2 tablespoons grated cheese (for fat-sensitive low carb lifestyle – use feta cheese instead)1 tablespoon Best Foods mayonnaise (for fat-sensitive low carb lifestyle – eliminate the mayonnaise)

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker2. Mix together the eggs, shrimp, garlic, salt, pepper and cheese3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes4. Remove the omelette maker from the oven5. Close the omelette maker (so the two halves will combine to form a semicircle- shaped omelette) and microwave on high for another 2 minutes6. Pour 1 tablespoon of Best Foods mayonnaise on top of the omelette


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Microwave scrambled eggsSuitable for fat-sensitive low carb lifestyle

Ingredients:2 eggs2 teaspoons butter*2 tablespoons cream* (approximately 50 mls)sprinkle of salt and pepper2 tablespoons grated cheese*

*For fat-sensitive low carb lifestyle:Substitute 2 teaspoons of butter with 2 teaspoons of oilSubstitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milkSubstitute 2 tablespoons of grated cheese with 2 tablespoons of feta cheese

Instructions:1. Beat together eggs, cream, salt and pepper in a bowl with a fork2. Place 2 teaspoons of butter in a covered microwave-safe bowl and heat on high for 30 seconds3. Pour in the egg mixture and heat on high for 1 minute4. Add the grated cheese and heat on high for 30 seconds5. Scramble the mixture together and serve


46 47

Salmon omeletteSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon oil3 eggs – beaten1 clove garlic – mincedsprinkle of salt and pepper50 g salmon2 tablespoons grated cheese*1 tablespoon Best Foods mayonnaise*

*For fat-sensitive low carb lifestyle:Substitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheeseEliminate 1 tablespoon of Best Foods mayonnaise

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker2. Mix together the eggs, garlic, salt and pepper3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes4. Remove the omelette maker from the oven5. To the right side of the omelette maker, add the salmon and grated cheese6. Close the omelette maker (so the two halves will combine to form a semicircle- shaped omelette) and microwave on high for another 3 minutes7. Pour 1 tablespoon of Best Foods mayonnaise on top of the omelette


48 49

Salami and cheese omeletteSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon oil3 eggs – beaten3 slices salami* – chopped into small pieces2 tablespoons grated cheese*

*For fat-sensitive low carb lifestyle:Substitute 3 slices of salami with 3 slices of ham off the boneSubstitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheese

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker2. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes3. Remove the omelette maker from the oven4. Add salami and cheese to the right side of the omelette maker5. Close the omelette maker (so the two halves will combine to form a semicircle- shaped omelette) and microwave on high for another 2 minutes


48 49

Mushroom and cheese omeletteSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon oil3 eggs – beaten2 medium-sized mushrooms – slicedsalt and pepper1 tablespoon grated cheese*

*For fat-sensitive low carb lifestyle:Substitute 1 tablespoon of grated cheese with 1 tablespoon of grated feta cheese

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker2. Mix the eggs and mushrooms together thoroughly3. Add a sprinkle of salt and pepper4. Microwave on high for 4 minutes5. Remove the omelette maker from the oven6. Sprinkle the grated cheese on the right side of the omelette maker7. Close the omelette maker (so the two halves will combine to form a semicircle- shaped omelette) and microwave on high for another 2 minutes


50 51

Microwave bacon and eggsSuitable for fat-sensitive low carb lifestyle

Ingredients:2–3 eggs2 teaspoons butter*2 pieces bacon*

*For fat-sensitive low carb lifestyle:Substitute 2 teaspoons of butter with 2 teaspoons of oilSubstitute 2 pieces of bacon with 2 slices of ham off the bone

Instructions:1. Place 1⁄2 cup of water in a covered microwave-safe bowl2. Add the eggs and heat on high for 45 seconds for perfect microwave poached eggs3. Place 2 teaspoons of butter in a covered microwave-safe bowl and microwave on high for 10 seconds4. Place 2 pieces of bacon in the bowl and microwave with cover on for 2 minutes5. Arrange the bacon and eggs on a plate and serve


50 51

Chicken and cheese omeletteSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon oil1 clove garlic – mincedsprinkle of salt and pepper3 eggs – beaten1 tablespoon pre-cooked shredded chicken2 tablespoons grated cheese*1 tablespoon Best Foods mayonnaise*

*For fat-sensitive low carb lifestyle:Substitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheeseEliminate 1 tablespoon of Best Foods mayonnaise

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker2. Add garlic, salt and pepper to the egg mixture3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 3 minutes4. Remove the omelette maker from the oven5. Add the chicken and grated cheese to the right side of the omelette maker6. Close the omelette maker (so the two halves will combine to form a semicircle- shaped omelette) and microwave on high for another 1 minute7. Pour 1 tablespoon of Best Foods mayonnaise on top of the omelette


52 53

Quick microwave omeletteSuitable for fat-sensitive low carb lifestyle

Ingredients:1 tablespoon oilsprinkle of salt and pepper2–3 eggs – beaten

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker2. Add salt and pepper to the egg mixture3. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 40 seconds4. Remove the omelette maker from the oven5. Close the omelette maker (so the two halves of the omelette will combine to form a semicircle-shaped omelette) and microwave on high for another 20 seconds


52 53

Microwave bacon and egg muffinsSuitable for fat-sensitive low carb lifestyle

Ingredients:2 teaspoons butter*2 eggs1 tablespoon grated cheese*2 pieces bacon – chopped into small bits

*For fat-sensitive low carb lifestyle:Substitute 2 teaspoons of butter with 2 teaspoons of oilSubstitute 1 tablespoon of grated cheese with 1 tablespoon of grated feta cheese

Instructions:1. Add 1 teaspoon of butter to each of 2 microwave-safe teacups and microwave on high for 10 seconds2. Place 1 egg in each cup3. Add 1⁄2 tablespoon of grated cheese and then the bacon bits to each cup equally4. Microwave on high for 90 seconds5. Eat the muffins with a spoon from the teacups


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Bacon, cheese and parsley omelette

Ingredients:1 tablespoon oil2–3 eggs – beaten2 slices bacon* – chopped into small pieces2 tablespoons grated cheese*1 tablespoon parsley – stemmed and finely choppedsalt and pepper to taste

*For fat-sensitive low carb lifestyle:Substitute 2 slices of bacon with 2 slices of ham off the boneSubstitute 2 tablespoons of grated cheese with 2 tablespoons of grated feta cheese

Instructions:1. Place 1⁄2 tablespoon of oil in each half of a microwave omelette maker2. Pour the egg mixture equally into each half of the omelette maker and microwave on high for 4 minutes3. Remove the omelette maker from the oven4. Add bacon, cheese and parsley to the right side of the omelette maker5. Close the omelette maker (so the two halves will combine to form a semicircle- shaped omelette) and microwave on high for another 2 minutes


54 55

Fish and Seafood

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Oriental-style salmon steak

Ingredients:1 piece salmon steak (with skin on and about the size of your palm) – approximately 300 g raw weight2 tablespoons butter*1⁄4 onion – thinly sliced2 pieces ginger – thinly sliced1⁄2 teaspoon salt1⁄2 teaspoon pepper1 clove garlic – minced1 chilli – finely chopped

*For fat-sensitive low carb lifestyle:Substitute 2 tablespoons of butter with 2 tablespoons of oil

Instructions:1. Place 2 tablespoons of butter and 1⁄4 sliced onion in a covered microwave-safe bowl and heat on high for 2 minutes2. Remove the onion and leave the butter in the bowl3. Place the piece of salmon steak (skin down) in the bowl4. Place the cooked onion, sliced ginger, salt, pepper, garlic and chilli on top of the salmon steak and heat on high for 5 minutes


Unlimited Meals – Fish and Seafood

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CHAPTER FOURSmoothies

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Berries smoothie

Ingredients:50 mls cream/low carb Trim milk*100 mls water2 heaped tablespoons vanilla or strawberry whey or soy protein powder (containing no more than 3 g carbohydrate per 30 g serving)1⁄4 cup frozen or fresh berries (or 2 strawberries)

*For fat sensitive low carb lifestyle – use Anchor low carb Trim milk or Sun Latte milk

Directions:In a blender, combine the following items in the order outlined:1. cream/Trim milk2. water3. whey/soy protein powder4. berries

Serve in a tall glass with a straw

Daily consumption: maximum of one smoothie per day

Smoothies

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Iced coffee smoothie

Ingredients:50 mls cream/low carb Trim milk*100 mls water2 heaped tablespoons vanilla-flavoured whey or soy protein powder (containing no more than 3 g carbohydrate per 30 g serving)1 teaspoon instant coffee

*For fat-sensitive low carb lifestyle – use Anchor low carb Trim milk or Sun Latte milk

Instructions:In a blender, combine the following items in the order outlined:1. cream/Trim milk2. water3. whey/soy protein powder4. instant coffee


Daily consumption: maximum of two smoothies per day

Smoothies

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Mocha smoothie

Ingredients:50 mls cream/low carb Trim milk*100 mls water2 heaped tablespoons chocolate-flavoured whey or soy protein powder (containing no more than 3 g carbohydrate per 30 g serving)1 teaspoon instant coffee

*For fat-sensitive low carb lifestyle – use Anchor low carb Trim milk or Sun Latte milk

Instructions:In a blender, combine the following items in the order outlined:1. cream/Trim milk2. water3. whey/soy protein powder4. instant coffee


Daily consumption: maximum of two smoothies per day

Smoothies

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CHAPTER FIVEOnce Per Day Meals

Suitable for the fat-sensitive low carb lifestyle

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Salmon quiche

Note: the only item in the ingredients list that is counted towards the 20 g daily carbohydrate intake during the Carb Addiction Rehab Phase is 50 mls cream (= 1.5 g carbohydrate).

Ingredients:3 eggs – beaten6 tablespoons grated cheese*50 mls cream*1 can salmon in natural juice1⁄2 teaspoon salt1⁄2 teaspoon pepper1⁄2 teaspoon mixed herbs

*For fat-sensitive low carb lifestyle:Substitute 6 tablespoons of cheese with 6 tablespoons of feta cheeseSubstitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk

Instructions:In a round microwave-safe bowl:1. Place eggs, 3 tablespoons of grated cheese, 50 mls of cream, salmon, salt, pepper and mixed herbs – mix thoroughly2. Microwave on high for 5 minutes3. Sprinkle remaining 3 tablespoons of cheese on top4. Microwave on high for 1 more minute to melt the cheese


Once Per Day Meals – Suitable for the fat-sensitive low carb lifestyle

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Seafood chowder

Note: the only item in the ingredients list that is counted towards the 20 g daily carbohydrate intake during the Carb Addiction Rehab Phase is 50 mls cream (= 1.5 g carbohydrate). The carbohydrate content of the Philadelphia cream cheese has been accounted for in the total cheese intake of 200 g during the Carb Addiction Rehab Phase.

Ingredients:2 tablespoons butter*1 cup water50 mls cream*6 tablespoons grated cheese*3 tablespoons Philadelphia cream cheese*100 g prawns1⁄2 teaspoon salt1⁄2 teaspoon pepper1 clove garlic – minced100 g can salmon (or other fish) in water – drain out the water50 g squid

*For fat-sensitive low carb lifestyle: Substitute 2 tablespoons of oil with 2 tablespoons of butterSubstitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milkSubstitute 6 tablespoons of cheese with 6 tablespoons of feta cheeseSubstitute 3 tablespoons of Philadelphia cream cheese with 3 tablespoons of feta cheeseTotal = 9 tablespoons of feta cheese

Instructions:1. Place 2 tablespoons of butter in a covered microwave-safe bowl and heat on high for 1 minute2. Add water, cream, grated cheese, cream cheese, prawns, salt, pepper, squid, garlic and salmon – mix thoroughly3. Cook on high for 7 minutes


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Instructions for a fat-sensitive low carb lifestyle:1. Place 9 tablespoons of feta cheese in a covered microwave-safe bowl and heat on high for 1 minute – mash the feta until it becomes a paste2. Place 2 tablespoons of oil in a covered microwave-safe bowl and heat on high for 1 minute3. Combine water, low carb Trim milk, feta cheese paste, prawns, salt, pepper garlic, salmon and squid – mix thoroughly4. Cook on high for 7 minutes


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Lamb stew


Ingredients:450 g lamb chops – cut into pieces50 mls cream*3 mushrooms – sliced2 tablespoons grated cheese*4 celery sticks – sliced3 lime leaves (optional)1 teaspoon pepper1 teaspoon salt

*For fat-sensitive low carb lifestyle:Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milkSubstitute 2 tablespoons of grated cheese with 2 tablespoons of feta cheese

Instructions:1. Place lamb, cream, mushrooms, cheese, celery, lime leaves, pepper and salt in a covered microwave-safe bowl – mix thoroughly2. Microwave on high for 10 minutes3. Mix again4. Microwave on high for another 10 minutes



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Beef casserole


Ingredients:2 tablespoons butter*handful minced parsley leaves2 cloves garlic – minced1 bay leaf400 g sirloin or Scotch fillet – sliced into small pieces1 tablespoon white wine50 mls cream*2 mushrooms – sliced2 pieces bacon – sliced into small pieces1 teaspoon salt

*For fat-sensitive low carb lifestyle:Substitute 2 tablespoons of butter with 2 tablespoons of oilSubstitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk

Instructions:1. Place 2 tablespoons of butter, parsley, garlic and bay leaf in a covered microwave-safe bowl and heat on high for 2 minutes2. Stir in beef pieces, white wine, cream, mushrooms, bacon and salt3. Heat on high for 7 minutes



66 67

Beef curry

Note: the carbohydrate content of curry powder is approximately 50% – 3 tablespoons of curry powder (45 g) will contain 22.5 g of carbohydrate. During the Carb Addiction Rehab Phase, to keep your carbohydrate content below 20 g, it is recommended that you avoid the sauce of the curry and consume the meat only.

Ingredients:300 g sirloin steak – sliced into small cubes2 tablespoons oil1⁄4 onion – sliced1 chilli (depending on how hot you would like your curry to be!)1 clove garlic – minced3 tablespoons curry powder1 cup water100 mls coconut cream*2 teaspoons salt1 teaspoon ground pepper

*For fat-sensitive low carb lifestyle Substitute 100 mls of coconut cream with 100 mls of low fat coconut milk

Instructions:1. Heat 2 tablespoons of oil on high in a covered microwave-safe bowl for 2 minutes2. Add the onion, chilli and garlic and heat on high (covered) for another 2 minutes3. Add the curry powder, water, coconut cream, salt, steak pieces and ground pepper – mix thoroughly and heat (covered) on high for 6 minutes and serve with salad or vegetables

*Note: make sure you eliminate 100 mls of cream from your daily carb intake when you include this recipe.


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Chicken curry

Ingredients:3 tablespoons butter1⁄4 onion – minced450 g chicken breast (approximately a double breast) – sliced into small pieces2 tablespoons curry powder100 mls low carb coconut cream* (no more than 3 g carbohydrate per 100 mls)1 teaspoon salt1 teaspoon pepper5 lime leaves (optional)

*For fat-sensitive low carb lifestyleSubstitute 100 mls of coconut cream with 100 mls of low fat coconut milk

Instructions:1. Melt the 3 tablespoons of butter with the onion in a covered microwave-safe bowl and heat on high for 1 minute2. Add chicken, curry powder, coconut cream, salt, pepper and lime leaves – mix thoroughly3. Heat on high for 7 minutes



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CHAPTER SIXOnce Per Day Meals

Not suitable for the fat-sensitive low carb lifestyle

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Chicken and garlic cream

Ingredients:1 tablespoon butter2 chicken drumstickssprinkle of saltsprinkle of black pepper1 tablespoon white wine

Sauce:2 cloves garlic – minced50 mls cream4 tablespoons Best Foods mayonnaisesprinkle of pepper1 tablespoon grated cheese

Instructions:1. Place butter in a covered microwave-safe bowl and heat on high for 1 minute2. Place chicken drumsticks in the bowl, add salt, pepper and white wine and microwave on high for 6 minutes3. Mix the ingredients for the sauce thoroughly and microwave on high for 11⁄2 minutes4. Pour on top of the chicken drumsticks


Once Per Day Meals – Not suitable for the fat-sensitive low carb lifestyle

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Buffalo chicken wings

Ingredients:10 chicken wings – cut at the joints to make 203 tablespoons oil3 teaspoons ground pepper2 tablespoons butter – melted1⁄2 teaspoon paprika (0.6 g carb = less than 1 g carbohydrate)2 teaspoons sugar substitute1 teaspoon salt

Dip (optional):100 mls cream7 tablespoons Best Foods mayonnaise50 g blue cheese1 tablespoon vinegar1 clove garlic – minced

Instructions:1. Place 3 tablespoons of oil in a covered microwave-safe bowl and heat on high for 2 minutes2. Add chicken wings, ground pepper, melted butter, paprika, sugar substitute and salt and mix thoroughly3. Heat on high for 7 minutes

Note: • Make sure the chicken wings are cooked thoroughly – otherwise lengthen the cooking time• To make the dip, blend the cream, mayo, cheese, vinegar and garlic in a blender• Dip the chicken wings in the cheese sauce and serve with salad or vegetables


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Creamy meatballs

Ingredients:150 g beef mince150 g lamb mince150 g pork mince3 cloves garlic – minced1 tablespoon red wine1 teaspoon sugar substitute1 teaspoon salt1 teaspoon pepper1 teaspoon sesame oil1 teaspoon mixed herbs3 eggs – beaten2 tablespoons oil

Ingredients for sauce:2 cloves garlic – minced50 mls cream4 tablespoons Best Foods mayonnaisesprinkle of salt and pepper1 tablespoon grated cheese

Instructions:1. Mix together beef, lamb, and pork mince, garlic, red wine, sugar substitute, salt, pepper, sesame oil, mixed herbs and eggs thoroughly2. Form into 4 balls3. Heat 2 tablespoons of oil in a covered microwave safe-bowl on high for 1 minute4. Place the 4 balls in the bowl and heat on high for 7 minutes5. Mix the ingredients for the sauce thoroughly and microwave on high for 11⁄2 minutes6. Pour on top of the meatballs



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CHAPTER SEVENDesserts

Once per day mealsSuitable for the fat-sensitive low carb lifestyle

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Mixed berries jelly

Ingredients:1 packet strawberry aspartame-free Weight Watchers jelly*1 cup berries1⁄2 bar low carb chocolate50 mls cream*1 teaspoon non-aspartame sugar substitute

*The nutritional contents of the aspartame-free Weight Watchers jelly (available in lime, strawberry and orange) are:

Per Serving (125 ml)Energy 37 KJ (9 cal)Protein 1.9 gFat 0 gTotal Carbohydrate: Carbohydrate 0.3 gSugar less than 1 g

Instructions:1. Place 250 mls of boiling water into a bowl2. Add the entire pack of Weight Watchers jelly to the bowl and mix thoroughly until all the crystals have dissolved3. Add 250 mls of cold water and mix thoroughly4. Fold 1 cup of berries into the jelly mixture5. Refrigerate until set6. Divide into 4 servings

To serve:1. Grate 1⁄2 bar of chocolate on top of each serving of jelly2. Whip 50 mls of cream* and place on top3. Sprinkle with 1 teaspoon of non-aspartame sugar substitute

*For fat-sensitive low carb lifestyle:Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk and pour into jelly cut into small pieces with a spoon

Desserts – Suitable for the fat-sensitive low carb lifestyle

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Low carb hot chocolate

Ingredients:50 mls cream*100 mls water2 heaped tablespoons chocolate whey/soy protein shake mix1⁄2 bar low carb chocolate

*For fat-sensitive low carb lifestyle:Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk

Instructions:1. Mix 50 mls of cream, 100 mls of water and 2 heaped tablespoons of chocolate whey/soy protein shake mix in a shaker or a blender2. Pour the mix into a microwave-safe coffee cup3. Heat on low for 20–30 seconds4. Grate 1⁄2 bar of low carb chocolate on top


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Chocolate strawberries

Ingredients:1⁄2 bar low carb chocolate1⁄2 teaspoon butter2 strawberries (= 1⁄4 cup berries)

Instructions:1. Melt 1⁄2 bar of low carb chocolate with 1⁄2 teaspoon of butter in a small microwave-safe bowl2. Pour on top of the strawberries3. Refrigerate until the chocolate is set and serve4. Sprinkle non-aspartame-containing sugar substitute powder on top


76 77

Double chocolate pudding

Ingredients:2 teaspoons Davis gelatin (plain)8 tablespoons chocolate whey/soy protein shake mix1⁄2 bar NZ Low Carb milk or dark chocolate (or any aspartame-free low carb chocolate)200 mls cream*


Instructions:1. Place 250 mls of boiling water in a bowl2. Add 2 teaspoons of plain gelatin to the bowl and mix thoroughly until all the crystals have dissolved3. Add 250 mls of cold water and mix thoroughly4. Refrigerate until set5. Divide into 4 servings6. Add 2 heaped tablespoons of chocolate whey/soy protein shake mix to each serving and blend thoroughly7. Melt 1⁄2 bar of low carb chocolate in a small covered microwave-safe bowl8. Divide into 4 portions and pour on top of each jelly/chocolate whey dessert9. Refrigerate until the chocolate has set and serve


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Jaffa pudding

Ingredients:1 packet aspartame-free Weight Watchers jelly (orange-flavoured)8 tablespoons chocolate whey/soy protein shake mix200 mls cream*


Instructions:1. Place 250 mls of boiling water in a bowl2. Add the entire pack of Weight Watchers jelly to the bowl and mix thoroughly until all the crystals have dissolved3. Add 250 mls of cold water and mix thoroughly4. Refrigerate until set5. Divide into 4 servings6. Add 2 heaped tablespoons of chocolate whey/soy protein shake mix and 50 mls of cream to each serving and blend thoroughly7. Refrigerate for 20 minutes and serve


78 79

Jelly, berries and cream

Ingredients:1 packet aspartame-free Weight Watchers jelly (strawberry, lime or orange)50 mls cream*1⁄4 cup berries

*For fat-sensitive low carb lifestyle:Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk and pour into jelly cut into small pieces with a spoon

Instructions:1. Place 250 mls of boiling water in a bowl2. Add the entire pack of Weight Watchers jelly to the bowl and mix thoroughly until all the crystals have dissolved3. Add 250 mls of cold water and mix thoroughly4. Refrigerate until set5. Divide into 4 servings6. Whip 50 mls of cream and 1⁄4 cup of berries in a food processor7. Pour on top of each dish of jelly and serve


80 81

Jelly and cream

Ingredients:1 packet aspartame-free Weight Watchers jelly50 mls cream*

*For fat-sensitive low carb lifestyle:Substitute 50 mls of cream with 50 mls of Anchor low carb Trim milk or Sun Latte milk and pour into jelly cut into small pieces with a spoon.

Instructions:1. Place 250 mls of boiling water in a bowl2. Add the entire pack of Weight Watchers jelly to the bowl and mix thoroughly until all the crystals have dissolved3. Add 250 mls of cold water and mix thoroughly4. Refrigerate until set5. Divide into 4 servings6. Whip 50 mls of cream, pour on top of each dish and serve


80 81

Chocolate crunchies

Ingredients:2 bars NZ Low Carb milk, dark or white chocolate4 tablespoons NZ Low Carb Zero Carb Cereal16 mini-sized muffin cups

Instructions:1. Melt 2 bars of low carb chocolate in a microwave-safe bowl (covered) on medium heat for 2 minutes2. Add the Zero Carb Cereal and mix thoroughly3. Divide into 16 portions between the muffin cups (approximately 2 teaspoons per cup)4. Refrigerate for 20 minutes

Allowance during Carb Addiction Rehab Phase – 4 per day


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CHAPTER EIGHTFat-Sensitive Meal Plans

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DAY 1Breakfast Shrimp and cheese omelette (p. 45)

Mid-morning snack Protein shake (50 mls of Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and feta cheese wrap(s)

Lunch Seafood chowder (once per day meal) with vegetables or salad (p. 63)

Mid-afternoon snack Protein shake (50 mls of Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and feta cheese wrap(s)

Dinner Oriental lamb chops (p. 42)

Dessert Mixed berries jelly and 1⁄2 bar of low carb chocolate (p. 74)

DAY 2Breakfast Vegetarian omelette (unlimited) (p. 44)



Mid-afternoon snack Ham and feta cheese wrap(s) or Protein bar

Dinner Stir-fry bacon and spinach (once per day meal) (p. 28)

Dessert Low carb hot chocolate (once per day meal) and 1⁄2 bar of low

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carb chocolate (p. 75)

DAY 3Breakfast Microwave scrambled eggs (once per day meal) (p. 46)

Mid-morning snack Ham and feta cheese wrap(s) or Protein bar

Lunch Lamb stew (once per day meal) with vegetables or salad (p. 65)


Dinner Oriental-style salmon steak (unlimited meal) (p. 56)

Dessert Double chocolate pudding (once per day meal) and 1⁄2 bar of low carb chocolate (p. 77)

DAY 4Breakfast Salmon omelette (unlimited meal) (p. 47)


Lunch Spicy chicken stir-fry (unlimited meal) with vegetables or salad (p. 36)


Dinner Beef stir-fry (unlimited meal) (p. 22)

Dessert Jaffa pudding (once per day meal) (p. 78)

Fat-Sensitive Meal Plans

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DAY 5Breakfast Microwave bacon and egg muffins (unlimited meal) (p. 53)

Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and feta cheese wrap(s)



Dinner Black pepper beef (unlimited meal) (p. 23)

Dessert Jelly with berries and Anchor low carb Trim milk or Sun Latte milk (once per day meal) and 1⁄2 bar of low carb chocolate (p. 79)

DAY 6Breakfast Mocha smoothie (once per day meal) (p. 60)


Lunch Chicken stir-fry parcels (unlimited meal) with vegetables or salad (p. 37)

Mid-afternoon snack Ham and feta cheese wrap(s) or


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Protein bar

Dinner Pepper and wine steak (unlimited meal) (p. 24)

Dessert Jelly and Anchor low carb Trim milk or Sun Latte milk (once per day meal) and 1⁄2 bar of low carb chocolate (p. 80)

DAY 7Breakfast Chicken and cheese omelette (unlimited meal) (p. 51)

Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and feta cheese wrap(s)

Lunch Stir-fry pork with chives (unlimited meal) with vegetables or salad (p. 29)

Mid-afternoon snack Protein shake (50 mls of cream or Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and feta cheese wrap(s)

Dinner Meat loaf (unlimited meal) (p. 25)

Dessert Mixed berries jelly (once per day meal) and 1⁄2 bar of low carb chocolate (p. 74)

DAY 8Breakfast Iced coffee smoothie (once per day meal) (p. 59)

Mid-morning snack Ham and feta cheese wrap(s) or Protein bar



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Dinner Stir-fry bacon and spinach (unlimited meal) (p. 28)


DAY 9Breakfast Quick microwave omelette (unlimited meal) (p. 52)


Lunch Chinese chicken wings (unlimited meal) with vegetables or salad (p. 38)


Dinner Beef curry (once per day meal) (p. 67)


DAY 10Breakfast Microwave bacon and eggs (unlimited meal) (p. 50)




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Dinner Spicy pork chops (unlimited meal) (p. 30)

Dessert Low carb hot chocolate (once per day meal) (p. 75)

DAY 11Breakfast Bacon, cheese and parsley omelette (unlimited meal) (p. 54)


Lunch Steamed chicken (unlimited meal) with vegetables or salad (p. 40)


Dinner Garlic sliced pork (unlimited meal) (p. 31)

Dessert Double chocolate pudding (once per day meal) (p. 77)

DAY 12Breakfast Salami and cheese omelette (unlimited meal) (p. 48)

Mid-morning snack Protein shake (50 mls of Anchor low carb Trim milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar


88 89

or Ham and feta cheese wrap(s)

Lunch Quick pork balls (unlimited meal) with vegetables or salad (p. 32)


Dinner Chicken curry (once per day meal) (p. 68)


DAY 13Breakfast Mushroom and cheese omelette (unlimited meal) (p. 49)


Lunch Lettuce and pork mince stir-fry (unlimited meal) with vegetables or salad (p. 34)


Dinner Pork stir-fry (unlimited meal) (p. 33)


DAY 14Breakfast Berries smoothie (once per day meal) (p. 58)

Mid-morning snack Protein shake (50 mls of cream or Anchor low carb Trim


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milk, 100 mls of water and 2 heaped tablespoons of protein powder) or Protein bar or Ham and feta cheese wrap(s)

Lunch Beef burger (unlimited meal) with vegetables or salad (p. 26)


Dinner Beef casserole (once per day meal) (p. 66)

Dessert 3 x Chocolate crunchies (p. 81)


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APPENDIX AThe Carb Addiction Rehab Phase

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The Carb Addiction Rehab Phase

For those who have not read my previous book NZ Low Carb Lifestyle, here is a quick summary of the foods permitted during the first two weeks of the Carb Addiction Rehab Phase:

You can eat unlimited amounts of the following vegetables:• alfalfa sprouts• mushrooms• parsley• bok choy or any other Chinese vegetables• celery• chives• lettuce• cucumber

You are allowed as much protein as you want from the following list:• fish: for example, snapper, tuna, salmon, flounder, sardines and trout• fowl: for example, chicken, turkey and duck• seafood: prawns, shrimp and squid

Note: Mussels and oysters are high in carbohydrates and should be avoided within the first two weeks (1 g carbohydrate per mussel and oyster).

• red meat: for example, beef, lamb, venison and pork

Other unlimited foods include bacon, ham and eggs. Some bacons and hams are higher in carbohydrates than others – ham off the bone and dry cured or streaky bacon is normally lower in carbohydrates. If you live in Auckland, you may be able to buy Henderson Dry Cured Bacons from most supermarkets; but if you can’t obtain this brand, you may be able to get your local butcher to cure some bacon for you the old-fashioned way.* If you cannot get dry cured low carbohydrate bacon, be sure to count the extra carbohydrates you consume by accounting for the non-dry cured bacon. The same principle will apply to ham – if you consume processed ham slices rather than ham off the bone, be sure to account for the extra carbohydrates from your processed ham slices consumption.


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*Dry cured bacons are cured without nitrate, a possible cancer-causing agent. Commercially available bacons are cured with nitrate to preserve the redness of the pork bellies and are pink in colour. Dry cured bacons are greyish in colour and much healthier for you.

Salad dressings make salads and vegetables more appealing to carbohydrate addicts. Most oil-based dressings are low carb and are suitable for a low carb lifestyle (for example, Paul Newman’s classic salad dressing). Most American low carb diet books recommend using mayonnaise while following a low carb lifestyle. But American and Canadian mayonnaise is mostly low in sugar (for example, Best Foods mayonnaise contains 1.3 g of carbohydrate per 100 g), whereas mayonnaise made in Australasia is actually very high in sugar. So choose your mayonnaise carefully.

Other sauces (such as ketchup and soy sauce) contain sugar, so stay away from them too. Gravy thickened with cornflour and flour should also be avoided.

The Two-Week Carb Addiction Rehab Phase “House Rules”

• Eat no root vegetables• Eat vegetables that grow above ground• Eat vegetables that belong to the leaves and stem parts of the plant• Exceptions: 1⁄4 onion per day• 150 mls of cream per day• No nuts• Unlimited amounts of meat; no mussels or oysters; dry cured bacon and ham off the bone only• Cheese – limit of 200 g per day of cheeses that contain less than 1 g carbohydrate per 100 g (for example, cheddar and mozzarella); no cottage cheese or sour cream; and the only cream cheese you are allowed is the Philadelphia cream cheese brand• Use butter and vegetable oils; keep skins on meat• Use herbs, salt and pepper in your cooking• Use Best Foods mayonnaise and oil salad dressing• You are allowed two reduced carbohydrate protein bars (less than 3 g carbohydrate per bar) or two protein shakes per day (the powder mix should


94 95

not contain more than 3 g carbohydrate per 30 g serving; mix each shake with 50 mls of cream from your total of 150 mls of cream per day and 100 mls of water)• You are allowed 1⁄4 cup of berries per day• You are allowed to drink tea and coffee• Consume two to three litres of water per day• Carbonated beverages are allowed but they should not contain aspartame*• No alcohol• Consume at least four to five protein meals per day• Half a bar of low carbohydrate chocolate (containing no more than 4.4 g of carbohydrate per 50 g)

* Aspartame, an artificial sweetener commonly marketed under the trademark EQUAL or NUTRASWEET, may impede the weight loss rate of individuals with fat sensitivity. Aspartame can also impede weight loss in non-fat sensitive low carb dieters. Within Australasia, aspartame is normally referred to on food labels as Sweetener (951). A great number of sugar-free products are sweetened with aspartame – for example, chewing gums, soft drinks, jellies and sugar-free sweets.

Under the New Zealand regulations, artificial sweeteners are normally labelled:Sweetener (951) = aspartameSweetener (955) = sucralose (trademark SPLENDA)Sweetener (950) = acesulphame K

Alternative sugar-free products sweetened with sucralose and acesulphame K are now available in supermarkets and specialist low carb stores such as NZ Low Carb. For example, Classic Diet Cola, Spree Diet Lemonade and Golden Circle Diet Fruit Drinks are all SPLENDA-sweetened soft drinks available from PAK ’N SAVE nationwide in New Zealand. Similarly, if you are worried about bad breath but cannot use chewing gums or mouth-freshener lollies, try the red Cinnaburst-flavoured Listerine strips sweetened with SPLENDA – other Listerine strips (such as Coolmint) are sweetened with aspartame.


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APPENDIX BFat-sensitive low carb lifestyle

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Fat-sensitive low carb lifestyle

Over the last five or six years I have come across approximately 50 to 60 fat-sensitive individuals who are extreme cases and others who, while they are sensitive to a degree, are still able to tolerate some saturated fat. These individuals all tend to be:

1. Females suffering from hormonal disorders (such as polycystic ovaries and endometriosis). Women who have had a hysterectomy and those who have had irregular menstrual periods since adolescence are possibly fat-sensitive as well.2. Females who have undergone or are undergoing menopause.3. Individuals who suffer from any bowel-related disorders such as irritable bowel syndrome, colitis or Crohn’s disease.4. Individuals who suffer from any allergies/intolerances related to dairy products.5. Individuals who have experienced constipation as a result of consumption of cheese and cream.

If you think you might belong to any of these fat-sensitive groupings and you are unable to lose weight following a high saturated fat/low carbohydrate eating regime, here are some of the food groups you should eliminate:

• Avoid butter: you may use vegetable oil instead – e.g. sunflower oil, olive oil and canola oil (you may deep-fry your food with vegetable oil).• Avoid bacons and salami: you may consume ham off the bone instead (make sure the carbohydrate content is 2 g or less per 100 g).• Avoid cheese: you may consume 200 g of feta cheese instead (goat feta is even lower in carbohydrate).• Avoid cream: you may consume up to 150 mls of Anchor low carb Trim milk (4 g carbohydrates per 100 mls).• Avoid lamb and pork, as the fat content of lamb and pork is very high. Consume lean beef or skinless chicken instead. You may keep on the skin of any fish because it is high in “good fat” (such as Omega 3) and low in saturated fat.• Avoid nuts.• Avoid aspartame (Appendix A, p. 94)

Fat-sensitive low carb lifestyle

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APPENDIX CWhey protein supplement

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Whey protein supplement

Whey protein – a by-product of the cheese-making process which used to be fed to farm animals – is currently the most commonly used protein supplement. New Zealand supplies a large portion of the world’s multi-million-dollar whey protein industry and many overseas sports nutrition companies choose our whey protein as raw material in their whey protein products. Whey protein is the preferred protein supplement because of its high absorption rate (it is absorbed better than egg whites, amino acids, milk protein and soy protein). Whey protein also possesses other health benefits including strengthening the immune system.

There are two different types of whey protein: whey protein isolate and whey protein concentrate. Whey protein concentrate is cheaper but higher in carbohydrate and lower in absorption compared to whey protein isolate. Whey protein isolate (a higher-quality whey protein) is an excellent protein supplement for individuals with a dairy allergy (the most common type being an allergy to lactose, a milk sugar). Some whey protein mixes can contain both isolate and concentrate.

Whey protein drink is excellent as a protein snack or as a breakfast substitute. Available in powder form, it is instantised (i.e. you don’t need a blender to mix up your protein shake!). Adding berries to your protein shake makes an excellent berry smoothie and it is also a good alternative to a cooked breakfast.

Whey protein drink mix usually contains between 0.9 g to 5 g carbohydrate per serving depending on the brand and flavour (chocolate-flavoured shake mix contains cocoa powder and is naturally higher in carbohydrate). I recommend a whey shake mix that contains between 0.9 g to 3 g of carbohydrate, limited to no more than 3 protein drinks per day (so you can keep your daily carbohydrate consumption below 20 g).

Soy protein supplement

Soy protein supplement contains a plant substance known as isoflavone, which is a “plant oestrogen” with a chemical structure very similar to the female hormone oestrogen. Isoflavone can be used to help regulate the oestrogen levels of menopausal women and women with menstrual problems. Consequently, some practitioners favour


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the use of soy protein supplement over whey protein because of these health benefits to women.

There are two different types of soy protein supplement: soy protein isolate and soy protein concentrate. Soy protein concentrate is lower in protein, higher in carbohydrate and lower in absorption rate compared to soy protein isolate.

Soy and whey protein are both very useful in low carbohydrate baking as a substitute for gluten, a protein in flour. Because most low carbohydrate baking mixes (a flour substitute for baking muffins, biscuits etc) lack gluten, foods made with these mixes are normally not thoroughly cooked, so whey and soy protein help to extract moisture from them. However, purely from a taste point of view, whey protein is much nicer than soy protein, and I highly recommend whey over soy protein for a delicious-tasting smoothie/shake.

Over the years, scientists have developed ways to alter the genetic structure or DNA of soy beans in order to combat various weather conditions and pests that may damage them. So when buying a soy protein supplement, make sure to check that the soy beans the manufacturer has derived the soy protein from are actually non-genetically modified (normally labelled “Non-GM”). Companies that wish to protect consumers from ingesting genetically modified soy products (which have been shown in some studies to have negative health effects) use DNA testing to make sure their beans have an identical genetic structure to that of wild soy beans, a process known as the Identity Preserve Program.


MICROWAVE LOW CARB RECIPES FOR THE FIRST … · NZ Low Carb P.O Box 44322, Pt Chev, Auckland, New...

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